3rd Consecutive Course Record

Hi Everyone

On the 9^th August I was on the starting line of the 2^nd race of the Birkirkara St Joseph Sprint Triathlon Series.  2 weeks before the race I was in Poland for training camp under the guidance of my brother and coach Dermot Galea. The camp was very hard and demanding as it was very intensive. We worked a lot on strength especially on the bike since we had many long hills. I took the opportunity to participate in an 80km hilly cycling race. This was my first ever road race abroad and it was very tough as 30km were all hilly with 2000m ascent. Although the race was done in the middle of the training camp I still managed a respectable 20^th place from 150 cyclists. During the camp I managed a load of 30km of swimming 550km cycling and 70km running. It was very tough but I knew that all the pain I went through that week will going to be beneficial for the last races of the season. I would like to thank the Maltese Olympic Committee for this opportunity and my friend Piotr Yanuszewski who helped us a lot for the logistics during our stay in Poland

I had a very slow start in the swim. I really don’t know why I started so slow. Usually I have quite a very fast start.  However I was soon behind the relay team swimmers and stayed behind them till the end of the swimming segment. I was feeling strong and could have gone faster but I knew that it was going to be a hard race so I decided to keep the pace. I went out of the water first covering the 750m in a time of 10.14, 15 seconds better than the first race

On the bike I was feeling strong and I pushed from the very beginning. I was feeling the benefits of the training camp especially climbing up the hill. I noticed I was going to register a good time on the bike, thus I could go again for the course record. I did my best on the bike. I slowed down a bit in the last lap to prepare my legs for the run. I covered the 20km in a personal best time of 31.15

I entered first in T2 and after a good transition I started the 5km at a fast pace. I paced myself well. I was feeling a bit tired in the first half of the 5km but then I got well into my normal pace. I tried my best to go under 18minutes on the 5.1km course but I was not that fast as I wanted. I covered the run in 18.15 to win my 15^th race of the season in another course record time of 1.00.54. I am pleased with my performance. I am very happy to post again a course record. I managed to improve my time from last year by 1minute 30seconds. It’s good to see that margin of improvement. That means that the training is working.  The training camp worked a lot especially on the bike. At the moment I am training very hard in order to peak myself for the September and October races.

I would like to thank my brother/coach Dermot Galea, my swimming coach Catalin Stan, my nutritionist Johanna Galea, my masseur Owen Attard, my parents, my brother in Law Neil Galea and his wife Alin, my sponsors Garmin Malta, BBB Bike Parts Malta, Mochika Outdoor life, Challenge Malta Marathon, Jaycee Malta, Dgtri.com personal coaching, Lucida Laundry and Starbene 24/7, my club Birkirkara St Joseph, the Malta Triathlon Federation, the Maltese Olympic Committee and the Kunsill Malti Ghall-isport for the constant support. Most of all a big thanks goes to my wife Elizabeth for her great patience and her fundamental support which is very important for me.

That’s all for now

Yours in Sports

Keith

A New Sponsor Mochika - Outdoor Life

Mochika - Outdoor Life will be supporting Malta’s Duathlon, Aquathlon and Triathlon National Champion, Keith Galea. Galea, a talented triathlete running under Birkirkara St. Joseph, will this year be taking part in a number of local and international competitions, and therefore requires the highest level of support in order to sustain his performances.

Mochika – Outdoor Life, an outdoors shop situated in Mdina Road, Qormi, specialises in athletic performance and injury prevention, and they will be supporting Galea with the latest brands in running shoes, garments and nutrition, including Saucony, Compressport, Superfeet, Maxinutrition, Julbo, Sportique, Zamst and Mule Bar. Mochika – Outdoor Life also support a number of athletes and sport clubs, and Keith Galea, a top performer in the sport, is looking forward to compete with the help of the prominent brands available at Mochika. 

Keith Galea, who is under the KMS Flexi Training Scheme would like to thank Mochika for this sponsorship, Galea is having a brilliant season this year, winning 14 races in all. Amongst them, the famous Dingli 10miles road race, his third title in the National Duathlon Championships,  his victory in the Custonaci – Cornino Olympic Triathlon in Sicly and winning the National Mountain Running Title. He is currently leading the Birkirkara St Joseph Triathon Series and the Birkirakara St Joseph 5km Running Seres

Another Course Record

Hi Everyone

On Sunday 19^th July the Birkirkara St Joseph Triathlon Sprint Distance Series kicked off.  The weather was very difficult as it was very hot and humid and it was going to be difficult to perform especially after coming from a week sick with antibiotics. However 2 days before the race I was feeling better so I was confident to do a good performance.

I did not have a good start in the swim as I wished. Had a pretty slow one but I got my speed immediately and went behind the relay swimmers in order to push myself. I was feeling great and was feeling light and I was sure that I was going for a good time. Although the relay swimmers were sprinting in the end I tried to stay as close as possible bearing in mind that I still had the bike and run to do. I went out of the water first covering the 750m swim 10mins which is a very good time

After a reasonable good transition I started the bike at a steady pace. I was feeling the heat a lot so I settled into a good pace. I was caught by my team mate Graham Borg on the bike. I just kept focused on my own pace and not get distracted. In such moments one has to think about his own race. I knew the weather was hot so I did not pushed a lot on the bike and save energy for the run. After all it is a triathlon race not an individual time trial. We both lead the race keeping a very fast pace. In fact I covered the 20km hilly bike in a personal best time of 31.49 which was the second best bike split of the day.

We went in together in T2 and I just concentrated to do a fast transition as I can. In fact I went out of T2 again in first place and was getting faster and faster in the run, thus my lead was increasing. Although it was hard to keep on pushing due to the heat I did my best as I was on for a course record. In fact thanks to the best run of the day of 18.10 I won the race in a course record time of 1.01.21, more than a minute faster than my previous course record of last year

2 days later I took part in the 2^nd race of the Birkirakara St Joseph 5km Series. I felt that I recovered well from the triathlon and was targeting a new personal best however I ruined everything right from the start. I went out too fast covering the first 1km in 2.59. 2^nd kilometre was 3.09 but in the third kilometre I slowed down. My Legs just stopped and was overtaken by Portuguese runner Bruno Lima.  I did not had the legs to counter attack and just focused to keep the 2^nd place and increase my lead in the series. In the end I finished 2^nd in 16.45 and managed to increase my lead in the series with 9seconds.

I am very pleased with my course record. It means that I am stronger and faster than last year but I know I can lower my time in the coming races with good weather and with a much sharper form. I am not happy with my time in the 5km but I know it was my mistake and I know I can do much better. At least I managed to increase slightly my lead in the overall standings

.

I would like to thanks my brother/coach Dermot Galea, my swimming coach Catalin Stan. My parents, my brother in law Neil and his wife Alin, my nutritionist Johanna Callaja, my masseur Owen Attard, my sponsors Garmin Malta, BBB Bike Parts Malta, Jaycee Malta, Lucida Laundry, Mochika Outdoor Life, Starbene 24/7 and Challenge Malta Marathon, my club Birkirkara St Joseph, the Malta Triathlon Federation and the Kunsill Malti Gll-isport and the Maltese Olympic Committee for the constant support. Most of all a big thanks to my wife Elizabeth for her great patience and for her fundamental backing and support

That’s all for know

Yours in Sports

Keith

Win in St Patrick's Aquathlon

Hi Everyone

After the great experience I had at the first European Games in Baku, it was time again to race here in Malta. On the 29th June, the St Patrick's Athletic Club organised their aquathlon for the second consecutive year at Marsaxlokk. The race was 2 weeks after Baku which were all full of heavy training so I was not that fresh as I wished on race race day, but I was determined to do a great race and improve my time from last year. 

I started at my usual fast pace. I was leading the race together with Mark Herrera, national team Track athlete and National Champion in various track events. I did my best to stay with him as I knew he is a very fast run and I can start aiming for a good personal best from the beginning. Mark entered in T1 first covering the 2.5km in 7.58. I came in 9 seconds later. I had a good transition and started the swim at a steady pace.

I could not swim fast from the beginning as It is very strange to swim after a run. You have to control the breathing first and set into a good momentum before one starts pushing. After I got myself together, I managed to set into a pace and managed to open a wide gap. I covered the 1km in 14.58. At this point i realized that if I do a good 2nd run a course record was possible. I really pushed myself to the limit and thanks to a second run of 8.27, I crossed the finishing line first in a course record time of 32.38. 1 minute 30sec better than last year 

Apart from the aquathlon I took part in 2 2km swimming races and in 1 5km race both in a series organised by the Birkirkara St Joseph Sports Club. Both swims were good coming 4th and 5th respectively and managing to clock a personal best time of 26.59 in the third race of the swimming series. In the 5km I came 1st Maltese and 2nd overall behind a very fast track athlete from Sweden clocking a personal best time on the course of `16.16, 3 seconds only away from my personal best and 6 seconds only behind the winner.

I am very pleased with my performances. The fact that I managed to produce personal best and very fast times especially that I kept on training normal is very significant and very positive. Now am focused on the next races in Malta before I fly to Poland for a training camp. I would like to thank my brother coach Dermot Galea. my swimming coach Catalin Stan, my masseur Owen Attard, my parents and my wife's parents, my brother in Law Neil and his wife Alin and my nutritionist Johanna Galea. Most  of all a big thanks goes to my wife elizabeth for her her great support and patience.

I would like to thank my sponsors Garmin Malta, BBB Bike Parts Malta, Jaycee Malta, Challange Malta Marathon, Starbene 24/7, Mochika Outdoor Sports Life and Lucida Laundry, my club Birkirkar St Joseph, the Malta Triathlon Federation, the Kunsill Malti ghall-isport for the Flexi Training Scheme and the Maltese Olympic Committee for the continous support.Would like to say a big well done to my athelte Annetto Schembri for posting a personal best time of 3 minutes from last year and a well done for St Patrick's AC for organising such a successful event. 

That's all for now

Yours in Sports

Keith

New National Mountain Running Champion

Hi Everyone

On the 23^rd May the Malta Mountain running Association under the Auspices of the MAAA and the Mgarr Local council organised the 3^rd National Mountain Running Championships. The Race consisted of an uphill route of 5.6km from Bingemma till Kuncizzjoni.

The Race look to be a tight battle between myself and last year’s Champion Charlie Cilia. I went into the lead right from the start settling his usual fast pace. No one could keep up with my pace at first. After 2km I realized that I opened a good gap so decided to push more to increase his advantage. However since I did not knew the course well, I was cautious to keep some energy for the last kilometre. At this point Cilia tried to close the gap I managed to master my advantage well and went on to win these championship for the first time in my career in 20minutes 32 seconds. Cila finished 2^nd in 20.40 whilst Libertas’ Matthew Rota finished 3^rd in 21.13.

A week later I was on the starting line of the Mosta 10km. This race is special for me as it is held in my home town and it passes from the streets I used for training and also passes in front of my house where I grew up. I was not expecting much as I had really tired legs as it was at the end of a hard training week. I started at my usual fast pace trying to stay with Malta’s top runner Andrew Grech. I managed to stay with him for 2km and then I settled in my own pace. A group of 5 runners was 30 seconds behind me. I was feeling the efforts of the training done so I controlled my pace and pushed to keep those 30 seconds. In the end I managed to hold on to my 2^nd place in a time of 34.27.

A week after I also took part in the first race of the Birkirkara St Joseph 2km Swimming Series coming 5th overall in 28.54. Although the race was at end of a hard week before baku I am pleased that I managed to stay with much faster swimmers than myself till the end. It was a a very hard race because the pace was very sustained. There was a lot of confusion especially when we were lapping swimmers and it was very difficult to keep up the momentum but I am happy especially because I felt strong and light in the water and its a positive sign for the season

I am really happy with both races especially the Mountain Running race since I was crowned National Champion. Since it was the first time to participate is such a race I was surprised that I came out of the race at the winner. When I found myself first alone with a good lead, I gave everything he had to maintain his lead till the end. In the Mosta 10km I am pleased with my 2^nd place. I wished to go under 34mins but I was asking too much from my tired body. However it was still a positive time for a training race. Both races prove that I am in a good form for the European Games which are going to be held in Baku Azerbaijan next week.

I would like to thank my borther coach Dermot Galea, my swimming coach Catalin Stan, my nutritionist Johanna Calleja, my masseur Owen Attard, my parents and my wife’s parents, my brother in law Neil Galea and his wife, my sponsors Garmin Malta, BBB Bike PARTS Malta, Starbene 24/7, Mochika Outdoor Life, Challenge Malta Marathon and Jaycee Malta, his club Birkirkara St Joseph, the Malta Triathlon Federation, the Malta Sports Council and the Maltese Olympic Committee for the continuous support. Most of all a big thanks goes to my wife Elizabeth whom without her I would have never achieved such great results.

That's all for now

Yours in Sports

Keith

Victory in the Custonaci Cornino Triathlon

Hi Everyone

A week after I won my third National Duathlon Title, I took part in the 2^nd Edition of the Olympic Triathlon of Custonaci in Sicily last Sunday organised by Team Triathlon Trapani. The race consisted of a 1.5km Swim, 40km bike and a 10km Run. The weather was not that ideal for the triathletes as it was very windy. At one point, the race was going to be change to a Duathlon, however the organisation decided the keep the swim. I was really looking forward to test myself among the best Sicilian triathletes but was a bit concerned about the sea

The Sea was very rough which does not suit my skills at all. I was leading the race but was feeling sea sick. I was getting dizzy and my stomach was not well. Conscious of the drafting rule I decided to slow down and stay in the main group. I came out of the water in 2^nd place together with teammate Graham Borg in 3^rd, few seconds behind leader Enrico Schiavino. We both took advantage of the Drafting rule and we really worked well together as a team during the entire hilly bike route. In fact we caught Schiavino after only 2 laps.

 Race Favourite Emiliano Cucci caught us and attacked immediately. I reacted to Cucci’s attack whilst Borg managed to hang on. Cucci tried several other attacks but was feeling strong and manage to neutralize all his attack and we came in together in T2. I came out first from transition setting my usual fast pace. Cucci was feeling the efforts done during the bike as he could not keep up with me. I realized that nobody was behind and I was increasing my lead with every stride. In the end I went on to win the race in 1hr 43mins 40sec. Enrico Schiavino finished second 1minute 40sec behind me whilst Cucci finished in third place 3 minutes behind. My teammate Graham Borg finished in 4^th place and 1^st in his age group.

I am very pleased with my win. It gives me a great boost for my morale as I used this race as part of my preparations for Baku. I could not swim at my usual speed due to the rough sea which made me sick so I decided to slow down and stay with Borg. This tactic proved fruitful in the end as we really worked well on the bike and could save my legs more for the run

I would like to thanks my brother/coach Dermot Galea, my swimming coach Catalin Stan, my masseur Owen Attard, my nutritionist Johanna Calleja, my parents and my wife’s parents, my brother in law Neil Galea and his wife Alin Subba Galea, my sponsors Garmin Malta, BBB Bike Parts Malta, Mochika Outdoor life, Jaycee Malta, Starbene 24/7 and Challenge Malta Marathon, my club Birkirkara St Joseph, the Malta Triathlon Federation, the Kunsill Malti ghall-isport and the Maltese Olympic Committee for the constant support. I would like to thank the owners of Cala Buguto Hotel for their kindness and for making my stay at their hotel a one to remember. Thanks a lot also to Mr Leonardo Vona and his son Mr Alessandro Vona for their great help during my stay in Sicily and a big well done for a high level of organisation. Most of all a big big thanks goes to my wife Elizabeth for her constant support and patience.

That’s all for now

Yours in Sports 

Keith

Third Duathlon title

Hi Everyone,

Last Friday first May I was on the starting line of the National Duathlon Championships. This race was one of my main targets of the season so I really wanted to defend my title and win it for the third time. Also I was looking for a strong performance and see where I stand as a week later I will be flying to Sicily for the Custonaci-Cornino Olympic Triathlon in Trapani.

Although I was the favourite to win the race, It was still a hard and difficult race especially the route.  The race was held at Imtarfa with a 7.5km run, 27km bike on the by-pass and a 4km run. I started the race by going in front with my usual fast pace. I started really fast as I did the first kilometre in just 3minutes. However I was not afraid. It was part of my tactic. I pushed a lot especially in the hilly parts to open a wide gap as much as possible before starting the bike. I covered the 7.5km in around 25minutes 17sec

I started the bike steady. The course was very challenging so I wanted to save my legs for the last run. I had an advantage of nearly a minute so tried to master my advantage till the end of the bike. However at half way point I started to have cramps in both calves. I could not push well and had to slow down a bit. My nearest athlete was closing the gap as well to 38seconds. I was spinning on the hilly part which was making my cramps worse so I decided to keep on pushing hard gears. I found again my pace and managed to increase my lead to nearly a minute as it was before. I covered the 27km in 43minutes 17sec which was the best 3^rd bike split of the day just 20sec from the fastest one.

Luckily enough the cramps did not affected me in the last run. I was really running well and felt my legs very light. I managed to set the best 2^nd run of the day in 13minutes 34sec to increase my lead to 2minutes. The last few metres of each championship is always the best moment of the whole race and am so happy to win my third title in 1hour 23minutes 9seconds. I am very pleased with my performance. I felt strong all the way and managed to handle the pressure really well. I am noticing that my experience is really helping me in these types of races to keep calm in the difficult moments and managing to produce a great performance. This race proves that I am in fine form for my future challenges however there is still were to improve.

I would like to thanks my brother/coach Dermot Galea who won this title seven times, my swimming coach Catalin Stan, my masseur Owen Attard, my nutritionist Johanna Calleja, my parents and my wife’s parents, my brother in law Neil Galea and his wife Alin Subba Galea, my sponsors Garmin Malta, BBB Bike Parts Malta, Mochika Outdoor life, Jaycee Malta, Starbene 24/7 and Challenge Malta Marathon, my club Birkirkara St Joseph, the Malta Triathlon Federation, the Kunsill Malti ghall-isport and the Maltese Olympic Committee for the constant support. Thanks a lot to Wally Galea and Capture ME Photography for the great pictures. Most of all a big big thanks goes to my wife Elizabeth for her constant support and patience.

That’s all for now

Yours in Sports

Keith