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