5th National Triathlon Title

Hi Everyone

Last Sunday, I won my 5^th National Triathlon Title. It was a very hard race. The bike course was very tough with a steep hill to be repeated 7 times and many false flats parts and it was really windy. The sea was so rough that the swimming course had to be changed in order to be safe for us athletes

I don’t like to swim in very rough sea but I wanted this title at all costs. I went immediately infront and surprisingly I was swimming very fast. I managed to open a gap and went out of the water first. After a good transition I immediately started pushing the bike to maintain my advantage but the course was not good for my characteristics and the wind was hampering my performance due to my small physique

However I was still riding strong and decided to slow a bit down the phase in the later stages of the bike to let my legs recover for the run. I had a pretty fast transition and went out in the run to consolidate the gap. I could not run comfortably at first. I was feeling the hard efforts on the bike so I set on a steady pace. As soon as I felt my felt better and that they were getting into the pace I pushed more and more even though it was very windy and managed to win my 5^th title of the year and my 5^th National Triathlon title in 2hrs 8mins.

I am very pleased with my performance. It’s always nice to win this race as it is the reason why I started triathlon. Thanks to this win, I won also the Triathlete of the Year Award for the 8^th time in my career beating my brother’s record of 7 wins. I would like to thank my coach Dermot Galea, my swimming coach Catalin Stan, my parents and my wife’s parents, my nutritionist Johanna Galea, and my masseur Owen Attard

I would like also to thank my sponsors Garmin Malta, BBB Cycling Malta, Challenge Malta Marathon, Jaycee Malta, Lucida Laundry, DGtri.com, Mochika Outdoor Life, , my club Birkirkara St Joseph, The Malta Triathlon Federation, Sportmalta and the Maltese Olympic Committee for the Constant Support. Most of all a big thanks goes to my wife Elizabeth for the constant support and for helping in performing well in such important events

That’s all for now

Yours in Sports

Keith

Winner of the BSJ Triathlon Series for the 8TH TIME

Hi Everyone

The season is coming to an end soon with the Grand Final Race on the 11^th October, the National Triathlon Championships. Last week we had the last Sprint Triathlon Race of the Birkirkara ST Joseph Triathlon Series. I was not that sharp for the race as I am peaking for the National Championships so I was not expecting much

Finally I had a very fast start in the swim. I managed to stay with the relay team swimmers who they were really pushing but I was happy as I had someone to push with. I went out of the water covering the 750m swim in 10.30. After a good transition I started the bike at a good pace. I was feeling strong but I was not going as fast as I wished. I managed to cover the 20km in 32.14 coming into T2 in first place. After another fast transition I started the 5km fast trying to increase my lead as much as I could. I had the best run of the day as well of 18.15 to win my 21^st races of the season in a time of 1.02.21

I am pleased with my performance as I was feeling very strong but I was not fast. After the race I talked to my coach and told me that its obvious since I had two very hard weeks and this race was just a training race for us. Still I felt good which gives me a good boost for the national Championships as I managed to set another record by winning this series for the 8^th time in my career and this was the 4th win in a row all in September. Abig well done to my athlete Annetto Schembri for posting a Personal Best by 5 mins in a space of just 2 weeks. Well done buddy

I would like to thank my brother/coach Dermot Galea, my swimming coach Catalin Stan, my parents and my wife’s parents,my nutritionist  Johanna Galea, my masseur Owen Attard, my sponsors Garmin Malta, BBB Bike Parts Malta, Mochika Outdoor life, Startbene 24/7, Challenge Malta Marathon and Jaycee Malta, the Malta Triathlon Federation, my club Birkirkara St Joseph, the Kunsill Malti ghall-isport and the Maltese Olympic Committee for the constant support. Most of all a big thanks goes to my wife Elizabeth for her great support and patience.

That's all for now

Yours in Sports 

Keith

National Aquathlon Champion for the 2nd Consecutive Year

Hi Everyone,

Another National title. Last week I won the National Aquathlon Championships for the 2^nd consecutive year. This was my 2^nd national title win in a week, my 10^th Multi-sport National title and my 4^th National title of the year. Since I am peaking for the National Triathlon Championships in October which is the Grand Final and the most important race of our Calendar, I was not that sharp and rested for the race so I was not expecting very fast times

I went out fast as usual leading the race and try to open a gap. However I could not open a wide gap in just a 2.5km run and also with tired legs. Still I came first in T1 covering the first run in 8.36. Then thanks to a very fast transition I immediately opened a good gap and started the swim at a very fast pace

I really do not like the change from run to swim as it’s a real shock to the body but I immediately settled into a good rhythm. I knew I was swimming well and I pushed a lot to open a good lead. In fact thanks to the best swim split of the day of 15.20 for the 1.1km, I had over a minute lead until I started the 2^nd 2.5km Run. I kept on pushing in the 2^nd run as I knew I was for another course record. In the end I won my 2^nd Aquathlon title in a course record time of 33.52, 48 seconds better than last year

I am very pleased with my performance. Winning the race with such an advantage and with another course record gives me a huge boost for the upcoming important triathlon races. I would like to thank my coach Dermot Galea, my swimming coach Catalin Stan, my parents and my wife’s parents, my brother in law Neil Galea and his wife Alin, my nutritionist Johanna Calleja, my masseur Owen Attard,

Also I would like to thank my sponsors Garmin Malta, BBB Bike Parts Malta, Jaycee Malta, Challenge Malta Marathon, Mochika Outdoor life, DGtri.com, Starbene 24/7 and Lucida Laundry, my club Birkirkara St Joseph, the Malta Triathlon Federation and the Kunsill malti ghall-isport for the constant support. I really wisk to thank the Maltese Olympic Committee for this opportunity. Also would like to thank my wife Elizabeth for her constant support and great patience.

That’s all for now 

Yours in sports 

Keith

Third National Title of the year

Hi Everyone

Last Sunday I took part in the third race of the Birkirkara St Joseph Triathlon Series. This race was also the National Sprint Distance Triathlon Championships. I had a pretty slow start compared to the previous races. I could not find my usual pace un the swim and they were a lot of boats and small buoys which I was bumping into them. I manged to get into a sort of pace in the last 300m and went out of the water first in a time of 10.44

On the bike however I settled immediately into a good pace. I was feeling strong and was feeling my legs fresh. I paid attention not to overdo it on the bike as I wanted to do a good run. I came in T2 leading the race covering the 20km in 31.26. After a good transition I started the 5km at a fast pace trying to keep up with a runner who was part of a relay team.

Finally I managed to go under the 18minutes barrier in the run as I did the 5km in 17.55 to win my 19^th race of the season and the Sprint Distance title in 1.01.09, 15seconds away from my course record. I am very pleased with my performance. I am happy with my bike and run and am a bit disappointed with my swim as I could have gone much faster but I will be more careful about my start in the next race. This title was my 3^rd National Title of the year and my 9^th Multisport title of my career. Thanks to this victory I consolidated my first place in the general classification with more than 5 minutes lead.

 I would like to thank my coach Dermot Galea, my swimming coach Catalin Stan, my parents and my wife’s parents, my brother in law Neil Galea and his wife Alin, my nutritionist Johanna Calleja, my masseur Owen Attard, my sponsors Garmin Malta, BBB Bike Parts Malta, Jaycee Malta, Challenge Malta Marathon, Mochika Outdoor life, DGtri.com, Starbene 24/7 and Lucida Laundry, my club Birkirkara St Joseph, the Malta Triathlon Federation and the Kunsill malti ghall-isport for the constant support. I really wisk to thank the Maltese Olympic Committee for this opportunity. Also would like to thank my wife Elizabeth for her constant support and great patience.

That’s all for now 

Yours in sports 

Keith

Win at the Mazara del Vallo Olympic Triathlon

Hi Everyone

I just came back from a training camp in Sicily where I focused on all the three disciplines in order to improve my level of performance. The training camp was done thanks to the Maltese Olympic Committee through the Olympic Solidarity Programme where they gave me a scholarship on training camps as a prospective athlete for the Mediterranean Games 2017.

During the training camp I participated in the first Olympic Triathlon at Mazara del Vallo. The race was one of the most important races in the Sicilian Triathlon Calendar. I was a bit worried about my form as I was a bit tired from the training load I did so I was hoping that I will find my legs for the race. Thankfully as soon as I started the race, I was feeling well and I realised that I could do really well if I played my cards well

In the swim I stayed with the main group trying not to waste a lot of energy. In the 2^nd lap I went in front of the group because Davide Ventura who was leading the race, was gaining a lot of advantage.  I swam really well covering the 1.5k in 19.50 and came out from the water in 2^nd place with 90seconds away from the leader.

As soon as I went on the bike I tried to go alone but the Sicilians were hot on my heels. I tried another attack but it was useless so I decided to stay in the group. At least I managed to find collaboration with the Sicilians so that we work together to get Ventura. We were riding strong and we took Ventrua after 12km. Then we kept on the same pace till the end of the bike. Here I tried not to waste a lot of energy buy riding steady with a high cadence to reserve energy for the run

After a good transition I went out of T2 with Ventura and I immediately attacked him. He did not respond to my attack so I kept pushing till the end. There was a good atmosphere as all the spectators were really supporting me and although it was hot I still could push more. In the end I won the race in 1.52.23 with 3 miniutes infront of Ventura who came 2^nd and Marco Parrinello in third

.

 I am very pleased with my performance. I was a bit concered about my performance due to the heavy training but I found the required energy to win the race. I knew that I had a fast run and realised that the winner will be the one with the fastest run so I tried to reserve energy for the run as much as I could and I hydrated myself well because I knew that in the run it will be hot.I would like to thank all the Sicilians for the support and a big well done for organizing such a wonderful race

I would like to thank my coach Dermot Galea, my swimming coach Catalin Stan, my parents and my wife’s parents, my brother in law Neil Galea and his wife Alin, my nutritionist Johanna Calleja, my masseur Owen Attard, my sponsors Garmin Malta, BBB Bike Parts Malta, Jaycee Malta, Challenge Malta Marathon, Mochika Outdoor life, DGtri.com, Starbene 24/7 and Lucida Laundry, my club Birkirkara St Joseph, the Malta Triathlon Federation and the Kunsill malti ghall-isport for the constant support. I really wisk to thank the Maltese Olympic Committee for this opportunity. Also would like to thank my wife Elizabeth for her constant support and great patience.

That’s all for now 

Yours in sports

Keith

Winner of the Birkirkara St Joseph 5km Running Series

Hi Everyone

Finally I won the BSJ 5km Running Series for the first time in my career. The consistency in all the three 5km paid off. It was a difficult series to win as I did these races as part of my training schedule. The races were held in the evening and before the race I always had to do a 13km run in the morning and a 4km Endurance swim session in the afternoon so I was not so sharp for the race but I always did my best.

In the first race I came 2nd and first Maltese in 16.16 behind Swedish professional runner Martin Wvopio who won the race in 16.10. In the 2nd race I came 2nd again and first Maltese in a time of 16.45 behind Portuguese professional runner Bruno Lima who won the race in 16.00. Here I went out too fast in the first 2km and I could keep the pace with Lima as got tired and the training effort took its toll but at least manged to increase my lead from my nearest rivals

In the third and final race which was on my birthday I was ready to give everything to win the series. In 2013 I came 2nd overall with very few seconds behind the winner. This time I wanted to win this series for the first time  in my career. I came 2nd again behind one of Malta's top runners Mark Herrera in 16.18 only 4 seconds behind Herrera thus I won the overall classification

I am very happy that I won this series for the first time in my career especially since it is organised by my club. The times registered were good considering that they were part of my training schedule and it was a good birthday present for myself as well. I would like to thank my brother/coach Dermot Galea, my swimmng coach Catalin Stan, my masseur Owen Attard, and my nutritionist Johanna Calleja, my parents and my wife's parents, my brother in Law Neil and his wife Alin,

I would like to thank also my sponsors Garmin Malta, BBB Bike Parts Malta, Mochika Outdoor Life, DGtri.com, Lucida Laundry, Challenge Malta Marathon, Jaycee Malta and Starbene 24/7,  my club Birkirkara St Joseph, the Malta Triathlon Federation, the Maltese Olympic Committee and the 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 great support.

Now am looking forward for these next two months as they are very important and busy as I have a lot of important races both locally and abroad. After the 2nd race of the BSJ Triathlon Series I had 3 weeks of pure training where I gave my everything in order to improve my level of performance. Both of my coaches gave a very hard training where I registered very good times and am looking forward for these upcoming races to see how much I have improved.

That's all for now

Yours in Sports

Keith

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