Race Report: Tim Ferguson

Event – TCS London Marathon
Date – 21st April 2024

Boarding the train at Surbiton it felt as if the event had already begun, with the train heaving with supporters and runners, everyone in a relaxed mood.

Arriving at Blackheath and the scale of the event really unfolded. This is a huge park and it was overwhelmed by a sea of runners.

The advice from the expo was to join a queue for the portaloo and by the time you reach the front, you’ll need it, good advice.

At 10:28 my wave started and despite all the advice, I went off harder than I’d planned. After 10km I settled into a rhythm and maintained a consistent pace until about 32km, then it drifted slightly for the last 10km.

The event itself is truly magnificent, having spectated many many times, I had no idea how inspiring the crowd would be. Tower Bridge is just jaw-droppingly incredible. It’s hard to express how overwhelming the sounds and sights that confront you as you turn onto the bridge are. I wanted to stop and take it all in, but I also wanted to break 4 hours…

Between miles 17 and 20 was the first time I began to really feel the fatigue and for the first time was concerned that my pace was dipping and that breaking 4 hours would now be a struggle. In reality, although my pace did drop, it wasn’t by nearly as much as I thought and there had been nothing to worry about.

Running down the embankment and scanning for Big Ben, knowing that it would be a right turn followed by a left turn then 380 yards to the finish. To my surprise, the famous clock didn’t really come into view until quite late, about mile 25. That last right turn was a turning point, finishing was guaranteed and sub 4 hours seemed extremely likely. Again the noise was like nothing I’d ever experienced, and the energy from the crowd carried me through to the finish. However my first question upon receiving my medal, and what a magnificent medal it is, was to ask how to withdraw my ballot entry for next year!

Reflecting on this race, it is unquestionably an unforgettable experience, if you were there and cheered on random strangers then thank you, it means the world to us.

London Marathon 2024 Tim Ferguson
London Marathon 2024 Tim Ferguson
London Marathon 2024 Tim Ferguson

May 2024 Newsletter

Welcome to the Viceroys May Newsletter where we highlight all the main events, news and things you need to know for the month ahead! But before we get into May, let’s take a look at how the 2024 season kicked off.

April officially got the season off to a great start with track sessions resuming under the guidance of Coach Ralph, an amazing kit swop/shop evening where members got the chance to have a chat, ‘hydrate’ and meet new members and our new coach.

We’ve also had an amazing series of Race/Event Reports, catch up here, featuring Spring Onions, New Forest Classics, Paris-Roubaix Challenge, London Marathon and more.

Plus, Coaches Corner is back and will be updated throughout the year, so if you have any requests, please do let us know.

So let’s get to it then, here is EVERYTHING (well almost everything) you need to know for May…

MEMBERSHIP CARDS

The 2024-2025 Membership Cards have arrived! Whether you’re an old or new member, you’ll need to get your hands on this seasons membership card to access the FREE swims at Shepperton Lake.
Committee Members will be bringing cards to track, cycling and swim sessions, so please don’t forget to claim yours!

Contact Marit for more information.

!! NEW CYCLE MEETING POINT !!

As of the beginning of May, we’re swapping our usually cycle meeting point from the Ashely Car Park to Cowey Sale Car Park. Ride Captain Nick has done a review of the local car parks, and Cowey Sale came out tops for the reasons listed below. So we will be testing this as a new meeting location going forward.

Contact Nick for more information.

Cowey Sale Car Park (alongside Thames next to Walton Bridge):

  • Still a fairly central Walton location
  • Away from traffic (safety)
  • Away from houses/flats (noise complaints)
  • Easy to access when you know where it is
  • Well known location
  • Restrooms available (no bush wees)
  • More opportunity to generate interest from passers-by when gathering
  • Free parking
  • Traffic is busy on the bridge junction (but we can use the underpass when on our bikes)

TUESDAY EVENING CYCLES
Every Tuesday Evening
6:45pm Cowey Sale Car Park

Our Tuesday evening social rides are BACK! Meeting in the new car park as mentioned above at 6:45pm to leave at 7pm, we take a ‘quick’ 30km spin through the Surrey countryside, usually returning just after 8pm.
Our first ride of the season was under beautiful blue skies and sunshine, with one group heading towards Ockham and the other taking in the sights of Leatherhead.
Riders of all levels welcome and it’s a great way to end the day.
Come join us and don’t forget your bike lights!

Contact Nick for more information.

FREE WEEKEND LAKE SWIMS
From Saturday 18th May
Shepperton Lake

Whoop, whoop! They’re back!
FREE Saturday OR Sunday morning swim (May to August / September) with a valid FULL membership card (one swim per weekend).
Again this is weather dependent on Shepperton Lake opening from the 18th May, so please check the VTC app before you head out.
This is a great way to get your weekend started!
NB: You need proof of FULL membership with a valid membership card.

SOCIAL RIDE TO BRIGHTON FOR FISH & CHIPS
Saturday 18th May

If fish and chips are your thing or you love nothing better than a stick of rock, then THIS is the bike ride for you!
You can bike there and back, bike there and train back or train there and back, it’s really up to you. This year we’ll be going on road bikes, setting off from our new meeting point and heading to the coast.
So sign up in the VTC app and get ready to fight off those seagulls.

Contact Nick for more information.

PLUS – EXCITING THINGS TO LOOK FORWARD TO IN JUNE

COACHED SWIM SESSIONS START
Early June TBC (dependent on when Shepperton open the lake for midweek swims)
6:30-8:00pm, Shepperton Lake

Coach Ralph and Swim Captain Rachel are looking forward to diving into the new swim season with a splash.
Weather permitting, we’ll be getting our first coached sessions underway early June. The first 6:30-7pm session will be for development swimmers, with the 7-7:30pm slot for intermediate, and 7:30-8pm slot for the torpedos.
If you have any queries about which session is best for you then speak to Ralph or Rachel.
Remember to sign up in the VTC app as places are limited.

Contact Ralph for more information.

CAKE & KIT EXTRAVAGANZA
First Coached Swim Session TBC
6:30-8pm, Shepperton Lake

What better way to plunge into the swim season than a cake fest! Starting from 6:30pm at Shepperton Lake, we’ll be having another kit sale/swop, PLUS CAKE!
So if you need new kit or have kit you want to sell/swop or just fancy some cake and a chat, then pop down to the lake (you don’t have to be swimming) and enjoy the sunshine, view and company. And a dip.

Contact Carla or Marit for more information.

24HR SWIM SHEPPERTON LAKE
Saturday 8th June – Sunday 9th June
Shepperton Lake

What’s better than swimming in the glorious sunshine? Swimming with a flamingo, people cheering you on, music playing, lights at night and all your VTC team mates, obviously!
This will be VTC’s third year at the event so we’re hoping to sign up 4 teams of 8. The more the merrier and friends and family are welcome to sign up for our teams as well!
It is a fun, low pressure overnight adventure where we swim in one hour slots. You can swim in skins; wetsuit; flamingo – whatever you fancy! No times just enjoying it!
We make it as flexible as possible so we can make it work for as many people as possible.
Click HERE to sign up. Team: Viceroys3. No password needed.

Contact Rachel for more information.

CLUB CHAMPS
Sunday 30th June
Thorpe Park

The Club Championships are designed to bring the club together and race the same event. Whether as an individual or as part of a team due to injury, we hope everyone has a great time.
Distances: 750M Swim, 20KM Bike, 5KM Run
Thorpe Park Sprint Triathlon offers a unique opportunity within the thrilling amusement park.
The lake is London’s ultimate watersport’s resort and the flat grounds lend themselves to a totally flat, fast bike and run course. This is the perfect venue for a chip timed personal best.
Join in the fun and book your spot by clicking here.


Event Report: Euan Robertson

Event – Paris-Roubaix Challenge
Date – 6th April 2024

Riders – 4500 riders
Bike – Road/Gravel/MTB

This is a sportive event the day before the pro riders take on the “Hell of the North!” There are 3 route options – 70km / 145km / 170km. The 170km route requires a 4am bus to the start so I sensibly opted for the 145km route which starts and finishes in the same place.

I rode to the event from Calais – bike on the ferry was easy and the riding was very flat and scenic in northern France! The day of the event was great – first 50km were flat and was easy group riding on good roads until you then hit the first cobbles – the Arenberg Forest. This is the first of 19 cobbles sections varying in difficulty. When you get on it – it hurts!!! And it is hard to even keep hold of the handlebars. It gives you a true appreciation for how hard it is which really cannot be explained until you experience it yourself. On the Arenberg you can ride down the side and skip the cobbles if it is too much – but not on many of the other sections. This really is a baptism of fire because it is definitely the hardest sector. I used my gravel bike but many were on road bikes or on MTBs for the event.

As the day goes on and you hit more cobbles you start to ease your grip and find your technique, so in some ways it gets a bit easier as you go on but it is still hard going. The tarmac between the cobbles is essentially rest time for the next cobbles.

After 163km and just over 6 hours of riding I arrived in the famous Velodrome. It is a huge sense of achievement when you get there and a great atmosphere. Most of the Belgians heading straight to the beer and chips stands!

One of the best things about the event is then having the pleasure of watching the pro riders on the Sunday. The atmosphere is fantastic. I saw them from 2 locations and rode between them quickly – in Cysoing just as they hit the cobbles there and then at the end of the Carrefour de l’Abre which is the last 5* section. The Carrefour de l’Abre had a big screen up to watch but it was packed so arguably I got a better view in Cysoing where it was much quieter.

All in all a fantastic event and if you make a weekend out of it – you really will love it! Can’t recommend it enough.

Ps. If you wanted a longer trip you could also combine with some of the classic Flanders climbs too. Koppenberg, Pattenberg and Oude de Kwaremont are all close by.

Event Report: Lexie Williamson

Event – The Spring Onion 
Date – 14th April 2024

A group of Viceroys gathered on Sunday, April 14th to ride one of the staple events on the Pink’s calendar: the Spring Onion sportive.

This early season event is in its 15th year and didn’t disappoint. We rode 106.95 kms across Surrey and Sussex roads under blue skies and tackled over 1000m of climbing.

Most roads were lovely and quiet but a few smaller ones were better suited to the gravel bike! A couple of punctures, free orange halves (interesting half orange techniques observed) and a good few wees in fields. Happy days!

Entries to the 2025 event are already live, click here.

Event Report: Clint & Gary Parker-Ticehurst

Event – The New Forest Classic
Date – 14th April 2024

A unique ride through the beautiful New Forest National Park. The ride starts in Fawley and traverses some of the most stunning countryside in the UK.

Your choice of 4 distances; Rook 17km, Short 53km, middle 92km or long 127km. We decided on the middle distance.

We arrived early and found ample parking onsite. Registration was simple and once we had gathered all our kit we headed to the small event village before making our way to the start line. Each distance had its own starting wave and ours was 08:45 to 09:30. Just after 08:45 we started our ride and headed into the National Park.

The ride really does have it all. You descend to Lepe and ride a short distance along the coast with spectacular views over The Solent and the Isle of Wight. Following on from this you then head into the heart of the New Forest traversing villages and country roads.

It’s a great atmosphere as you are joined by riders of all abilities and ages. Some riders will stop to take in the ambience of their surroundings while others will push on to beat their PBs.

What really makes this ride special is the abundance of wildlife. From beautiful bird song to pigs, cows, ponies and donkeys. The animals roam free across the park and will often be in or close to the road so you will need to keep your eyes open. We all know what being stuck behind a cyclist is like but try being stuck behind a donkey. I must say though the animals have more road sense than me and as long as you pass wide and slow they are not a problem.

During our ride we had one feed station which was sponsored by High-Five. Providing drinks, cake, crisps, gels and bars. Toilets were also available.

This is a brilliant event for all ages and abilities. It’s a rolling course with 3 main climbs. Nothing too challenging. Alongside the climbs are some fairly fast downhill sections. Just keep your eye out for potholes. Some of the roads are narrow with blind bends so be aware of your positioning.

We returned to the finish line content after a lovely morning ride and were greeted by a beer and medal, which rounded the morning off nicely. Would definitely do this event again.

Race Report – Gary & Clint 14 April 2024
Race Report – Gary & Clint 14 April 2024
Race Report – Gary & Clint 14 April 2024
Race Report – Gary & Clint 14 April 2024
Race Report – Gary & Clint 14 April 2024

Meet Your 2024 Swim, Bike and Run Captains

Our captains are here to support and encourage you over the season, so don’t be shy to ask them any questions you may have via the VTC app or in person at a training session.

SWIM CAPTAIN 🏊‍♀️

Name: Rachel Hall

With gills in her genes and fins on her feet, she’s been swimming since she could rock a rubber ducky.

Her happy place? Anywhere wetter than a sponge in a monsoon! 🏊‍♀️

It’s all about fun and being a tube of toothpaste!

Rachel Hall - Swim Captain
Rachel Hall – Swim Captain

BIKE CAPTAIN 🚴🏻‍♂️

Name: Nick Christian

When Nick’s not dressed as a Christmas tree on a Naughty Elf ride, he enjoys long rides with ET and calling home.

Nick has loved anything on two wheels since he threw his stabilisers away at the age of four.

That includes racing motorbikes back in the 90s before turning back to mountain biking.

Nick turned to road riding in 2014 and joined Viceroys Triathlon Club the same year.

Nick loves riding, quite enjoys swimming . . . . . . . hates running!

As far as he is concerned, it’s all about having fun with likeminded people. And if that helps you with your training plan, even better!

Nick’s mantra:
Nick: “Never show weakness”
Also Nick: “Wait, hang on, where now?”

Nick Christian - Bike Captain
Nick Christian – Bike Captain

RUN CAPTAIN 🏃🏽‍♂️

Name: Chris Williams

Chris first joined Viceroys back in 2014 as having two young kids in the house who wanted to play all the time quickly exposed how woefully unfit he had become. 

Chris comes from a background in swimming as a youth, followed by some running to keep fit but that had tapered off in his late 20s so was essentially starting from scratch. 

Of course this coincided with the post 2012 cycling boom which he discovered he loved, so combining all three was the logical choice. 

“I’ve regularly competed in events covering all three disciplines and in full triathlons up to Olympic distance and usually found a number of Viceroys taking part for encouragement and logistical support. 

“This club and its members have supported me in my goals and now I’m here to help others with theirs.”

Chris Williams - Run Captain
Chris Williams – Run Captain

Coach’s Corner

Coach’s Corner

In this article, my first as Head Coach at Viceroys, I want to kick off the season with advice not to scare newbies off but equally not to be too light on those of you that are seasoned hard triathletes.  So where do we start?  There is so much information out there now about how to train, what equipment you should have and what races to do.

The thing I see most often when training people is how little preparation they have done before the session.  I am not talking about warming up or what you are wearing, although these are important considerations and we can maybe talk about these things in another post, but planning what the session will involve and what you are going to get out of it!

Some sessions especially club or group sessions you may go into them a bit blind i.e. you aren’t really sure what you are going to be doing other than riding for a certain period of time, or running at the track, or even swimming at the lake.  But having a bit of a plan of what you are aiming to achieve during the session and some quick checks to do before the session will make you get so much more from each session.

One of the most common fails, is checking your bike before each ride. 

How many of you do a M Check before each ride? Why is this important? 

For many they just grab their bike and may press on the tyres to see if the tyres feel a bit soft, before heading out.  Whilst this is part of the M check, if that is all you do then you are winging it every time you go out on a ride.  You could be setting yourself up for an incident.  Also, just because you think your bike is fine or you did a M check on your last ride (so you don’t need to do one again), you need to do it as things do loosen over time and use, especially if you are transporting your bike in a car.

Every single ride I have done with groups this year there has been an issue with a bike.  Normally, someone gets a puncture, but there have been many other issues that are totally preventable which a simple M Check, which takes 2 minutes or less, could have solved.

For those of you that don’t know what a M Check is, it literally is a check over the bike in the shape of the letter M which checks all the major parts of the bike to see if everything is working and in good order. 

M Check Guide

  • You start with the front wheel skewer (the axle that runs through the front wheel that connects your wheel to the front forks of your bike).  Check to see that it is tight.  Ideally the skewer should be locked tight in alignment with the forks.  However, I like to have the skewer facing backwards towards the pedals at 90 degrees so you can get your hand in it easy and quickly release should you get a puncture, and it is easy to then get the wheel off.  If you have disk brakes, then just lifting the front wheel and banging on the top of the tyre to ensure the axle is tight will suffice.
  • Next check the tyre firmness.  Notice I didn’t say pressure, as without a gauge no one will know what the tyre pressure is just by pressing.  What you are looking for is it to be firm.  Any softness you should then maybe get a track pump and apply some air to whatever tyre pressure you are comfortable to ride on and what the tyres can take.  (Clue the air pressure the tyres should be is written in embossed print on the side of the tyre).
  • Next check that the front brake is working by spinning the front wheel forwards and pulling the brake. 
  • Then put both hands on the hoods of the handlebars and press your bodyweight through the hoods.  What you are checking for here is to see whether the handlebars are tight.  You don’t want to find out that they are loose when you are going down a hill!

You have now completed the first part of the M shape – basically a straight line from the skewer to the handlebars.  This should have taken about 20 seconds!

  • Next you are going to move downwards diagonally following the downtube of the bike.  Are the water bottle cages loose?  Just give them a wiggle and check the screws to make sure that they are tight.  Do you have water or electrolyte in your water bottles?  I see many people who don’t go out with a bottle!
  • Then check the cranks (the bits that the pedals attach to).  Just see if you can move them laterally as you shouldn’t be able to.  Then check the pedals are finger tight.  You would not believe how many times peoples pedals come off on rides.  This should be unusual as when you pedal you are tightening the pedals as to loosen you must go backwards, but it does happen.
  • Then we are moving back up the seat tube to the saddle.  Push down on the nose of the saddle whilst pulling up on the rear of the saddle.  Then try moving the saddle side to side.  Any looseness will result in the saddle moving and if it does you need to obviously tighten it.  Once again this is quite a common occurrence for the saddle to move during a ride.  Check any saddle bags are zipped up or lights are tight and are working.
  • Now we are moving down the last part of the M Shape.  Check the rear tyre firmness.  Lift the rear wheel and spin it forwards and check the back brake works and finally check the rear skewer.

This is the M check; however, a few more quick checks will also help you have a hopefully nonissue ride!

Check the bolts on the outside of the large chain ring.  Some people won’t have any depending upon the type of chain rings, but if you can see five bolts on the chain ring just put the end of your finger onto them and see if you can twist them.  You will be able to tell if they are loose and if they are, use an allen key to tighten. 

Check the tyres for any glass, flint, or cracks by gently running your gloved palm (make sure you have gloves on), over the top of the wheel whilst spinning it forwards and closely inspect the tyre as you do so for any debris or cracks.  If you have anything, see if you can fish out the offending material and you could put a bit of superglue in any cracks. 

Finally, check the chain and make sure it is not too loose or worn.  Apply some oil if it is dry, squeaking or you haven’t used your bike for a while. 

All of this should have taken you about 1 – 2 minutes but will ensure you are less likely to have an issue and make your ride smoother and more fun.

In the next coaching tip, I will explore what you should be asking yourself about each training session to get the most out of it.  If you have any questions or ideas of what you would like to be included in the future, please let me know.

Happy training!

Ralph

Race Report: Marit Sõrmus

Event – La Saint Antoninoise
Date – 10th March 2024

First ever MTB event and what a location for it, beautiful French countryside in the Saint-Antonion-Noble-Val. Was I nervous, for sure! Especially after realising the town is in the gorge of Aveyron and seeing the cliffs that surround it and apparently I’m supposed to cycle up 😂

3 distances to choose from 30, 41 and 60km. Thought I could do 60km, changed my mind very quickly and did 41. Well just under as I had a mechanical and couldn’t do the last climb but never the less it was EPIC.

The scenery was breathtaking, sometimes I had enough of looking up so decided to take a closer look at the mud (you will see in the photos) and one time I decided that I needed a little dip so when crossing the water I laid down for a few seconds 🤣

Got to the end thanks to friends waiting for me, swapping bikes at times and laughing with me and at times at me 😄

The most important word I learnt that weekend was ravitos (feed station), and they were amazing, bread/pate and all sorts of other snacks… so good and welcomed with big smiles!

In the end, organisers put together a meal and you enjoy it with your fellow cyclists (and hikers). Perfect day spent in nature!

Merci Beaucoup to @ussa.vtt.saintantonin for organising such a great event!

Meet Our NEW BTF Level 3 Coach

Meet Our NEW BTF Level 3 Coach

Ralph Hydes is a BTF Level 3 high performance coach and has been coaching athletes of all abilities from total novice to Age Group internationals since 2000.  Ralph is also an Ironman University certified coach.  He has been the head coach at Thames Turbo Triathlon Club for the past 7 years and head swim coach at Wimbledon Windmilers. 

Having worked with juniors from 8 years old through to seniors in their 70’s, Ralph carefully considers the needs of everyone to get the most out of their performances whatever their goals and abilities.  He has trained over 25 individuals to represent their age groups at World Championships, two of which became World Champions, another to be European Champion, 3 Kona qualifiers, 2 UTMB qualifiers, multiple Ironman finishers as well as helping hundreds of others fulfil their goals from 5K’s to marathons and triathlons.

He has represented Great Britain himself at 8 World Championships. In 2006 Ralph came 7th in the World Duathlon Championships for his age group.  He has completed 2 Ironman events, 5 Ironman 70.3 events, 12 Etapes, a channel relay and multiple sportives.

Ralph’s philosophy is to help get the best out of his athletes using nutrition, strength and conditioning, as well as unique training techniques to become the best you can be with the time you have available to train.

Ralph Hydes - BTF Level 3 High Performance Coach
Ralph Hydes – BTF Level 3 High Performance Coach

Viceroys 2024 Club Events

Please see below the key dates for the forthcoming season…

KICK OFF CLUB NEW SEASON

Date: Sunday, 25th February
Location: Queen Stage
Time: TBC in VTC app
Ride out and meet for coffee and cake at the Queen Stage (If you’re not riding join us for coffee and cake anyway).

AGM

Date: Monday, 4th March
Location: The Anglers in Walton on Thames
Time: 7PM

SOCIAL RIDE TO BRIGHTON FOR FISH & CHIPS

Date: Saturday, 18th May 
Location: TBC in VTC app
Time: TBC in VTC app
On road or off-road, depending who joins and of course the lovely UK weather.

VTC 24HR SWIM

Date: Saturday – Sunday, 8-9th June
Location: Shepperton Lake
Time: TBC in VTC app
We will be looking for swimmers to swim in 1 hour slots throughout the day and night and enjoy the festival vibe.

RUN AND PICNIC

Date: Sunday, 16th June
Location: Horsell Common, Woking
Time: From 9AM
Link: Martian Race
Take part in the run event, 5k/10k/21k and finish with a picnic.

CLUB SPRINT CHAMPIONSHIPS

Date: Sunday, 30th June
Location: Thorpe Park
Time: 7AM
Link: Thorpe Park Sprint Triathlon

RETRO JERSEY RIDE

Date: Sunday, 18th August
Location: TBC in VTC app
Time: TBC in VTC app
NB: buy your jerseys early from AliExpress

ISLE OF WIGHT SOCIAL RIDE

Date: Saturday, 24th August
Location: TBC in VTC app
Time: TBC in VTC app
Social spin around the island.

CLUB FUN RELAYS

Date: Sunday, 15th September
Location: Woking, Surrey
Time: TBC
Link: Woking Triathlon – Fullsteam events

HALLOWEEN FUN RIDE

Date: Sunday, 27th October
Location: TBC in VTC app
Time: TBC in VTC app
Spooky fun ride with fancy dress and laughter. Red Lion post ride 🍻😄
NB: buy your jerseys early from AliExpress

NAUGHTY LITTLE ELF RIDE

Date: Sunday. 15th December
Location: TBC in VTC app
Time: TBC in VTC app
Drinks at the Red Lion post ride 🍻😄
NB: buy your jerseys early from AliExpress

VTC COLD WATER DIP

Date: End of December, date TBC
Location: TBC in VTC app
Time: TBC in VTC app

Join the fun and take part in the club events across the year, the events will only be as good as the people who take part in it. And don’t forget, if you cannot take part, you can always come along and support fellow Pinks!

Fi and Marit