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Okay so there maybe a little snow on the ground but that did not stop our intrepid blogger Mark Drake going out for a run - I met up with Mark at 9am on his way back from the river bank & marsh run. While discussing how wonderful this change to our world was we decided a Monday night run (with head torch) would be great fun,so it's on - a steady Monday night head torch run - do not miss this. As always 6pm at Sam's. This is a must do.

Only 33 places left for the east coast tri and 42 left for Waveney time to get entered for the early season openers and don't forget the duathlon at the end of the month for those that have an aversion to water!!

January is all but gone now, and this week will see the start of February! Christmas is well and truly over so there are no more excuses, come on everyone get the bike out on a Monday night and join in the fun!!

The Rock Estate Breakfast!! Anyone up for a challenge?
At a cafe in Gorleston. It's free if you can eat it all in 45 minutes (usual price £15).

Tuesday lunchtime MTB from the Chapel in Commodore Road 12.00 pm. Nice easy pace for 2 hrs.

Monday night - steady ride with a new face and the return of Mr Oaks. Nice pace, good company, no showoffs.

Barrat,s the Cod king.Not only did he catch his 1st Cod he got 4 on Sat.Great fun on a lovely day.

Entry for the Waveney Triathlon on 13th May is now open on EntryCentral.

Right lads - time to find those pedalling shoes ready for Monday night. Don't miss out on a steady start to the new year. Good pace, good company, no showoffs.

Well done to everyone who completed the Pier to Pier run along the beach on New Years Eve. All who entered took something from it, apart from Gaff who left something behind!! Standout performances were from Goochy & Pete Drake.

Get yourselves back out on a Thursday night to start the new years training, all abilities catered for both Riding and Running, come and get your times up on the board and watch them tumble!!

YoooooHooooHoooo Just got back from a great pub crawl, thanks to all the youngsters- you made the day.Next event is the new Years eve Pier to Pier 1000 at S,wold run/mtb.Have a great christmas relax & enjoy.

Mon 24th Dec: Rock Estate Xmas Eve Bike ride. Leave Mark's at 1300 hrs. Finishing at the Commodore.

Curry Night! What a great night out we had, skipped the ride after looking at the cold and wet evening. Couple of beers at Iconic Bar (looks fantastic, well until they get the local scroats lowering the tone), followed by some great food at Bombay Spice (ask for Naheed he will do you a deal!), they even done a mild option for Rob Anderson to save his ar$e looking liek an F16 on afterburner !!! Happy Xmas guys, see you Christmas Eve

Rock Estate curry night in Oulton Broad on Monday 19th December after the usual Monday Night Bike Ride. All welcome.

As of Thursday 15th December, we will no longer be having Rock Estate food in Broadlands after the Monday/Thursday night rides. We may review this in the new year if numbers pick up again. The Broadlands standard menu is available up to around 2030 hrs but you will have to order individually when you get there.

Nic, sailing in the World Championships in Western Australia, is now starting to show stamina and mental strength, which I am sure he will confirm, was clearly gained by training with the Rock Estate. Follow the last few days by clicking here

Well done to all that did the x country run last night, I am glad to report that there were no broken ankles and I think we all had an enjoyable 7 mile run, We will have to do it again sometime!!

Next Thursday I amplanningtodo the bike ride then do a X country run, different routes available of varying distances all you need is a pairof trainers and a head light, this willbedone at a slow pace for first timers to learn the route

Circuits on Thursday 24th November are cancelled. There will be no more circuits this year. Steve at the gym is having an operation on his arm. We may start up when he is back in the new year either at the current 1930 hrs slot or otherwise joining the 1830 hrs session.

There will be a new master's swimming session at the St Felix Pool in Southwold on a Wednesday Evening 1930 hrs - 2045 hrs. The first session will be on 7th December 2011. This will initially be on a pay as you go basis. If you are interested in going or need further details please contact Lee or Jim Keeble.

Next Thursday, (24th) as well as the usual bike and run routes I am planning to do some 400m reps to try and put some speed in the legs, feel free to join in, can be run at your own pace all will be explained! Also don't forget to bring your money for the Christmas dinner, makes it easier for those organising, Thanks

What a cracking Monday night bike ride. Breydon in the dark followed by Sandy Lane and the steep Fritton cut-through. Mark Drake then led the bunch home via Lound where he found a loan Road Racer pushing up the Lound drag - Drake's testosterone kicked in and the poor chap, pushing hard, had the suprise of his life as he was passed at speed. Mild conditions & good company made for a every enjoyable evening.

For anyone who reads this site and doesn't have any real friends to talk to Elite cyclist Gentry is now on face book and would love to talk to you and answer any questions you may have about all things swim, bike, run or how to be a social hand grenade!!

There is a laser tag shootout at the Kirkley Gym on Tuesday 1st November from 2130 to 2330 ish. It will be outside in the sports grounds at the gym and cost £5 per person. Please get your money to Steve at the gym asap or otherwise let Lee know and he will let Steve know.

NEW Winter Bike ride every Wednesday at 1200 hrs. This will be at a measured pace for around an hour and a half. Meet at Dessol Chapel on Commodore Road.

Mucky Races Guts and Glory get involved on www.muckyraces.co.uk/. Me and Cooky have entered.

Anyone keen on a tough start of the year sportive should 'go to hell' - checkout www.HELL.gb.com

Soooo Windguru says light winds no rain and it,s not to cold, I,m struggling for a good excuse.We are cycling-Marks @6.Hope you can make it.

Well done to Liam for winning the Keith Stephens Duathlon at Gisleham this morning. Special mention goes to Brad for completing this event for the first time when others stayed in bed!

Waveney Valley AC have invited us to join with them in the X country series this year starting at Framlingham.We will be offered series membership+affiliation. Interested? talk to Dave Pimlock/ Paul Harrod/ or pawn star Pete

The Keith Stephens Duathlon will be held at Gisleham School at 9am this Sunday (9th Oct). 5k run, 25k bike, 5km run. Open to anyone from Lowestoft (not just VCB). Be there for 8.45am for a prompt start.

Gentry and Esser rode the "Cromer Run" today with the Strada Sport RT Team. Damn Hot and Fast! Thwaites joined in at Hemsby to do approx 80 miles too. A good day out had by all! Looking forwards to the next one.

I am going to do the Cromer and back ride the first nice Saturday after the clocks change if anyone is interested, 101 miles in total, shorter version available for those who want it, should be a nice way to start the endurance building for the winter!

Amazon have Garmin 305's on sale for £100 get involved.

KING of the BEACH Mike Davies(swiss army Mike) Screams down the very difficult & unusual SAND, well aheadof a good Posse including Simon(Blundeston Boy)Lewis, Mark, Smithy, Rob et al.

Thursday 16th Looks like perfect conditions for A painfull BEACH RIDE to southwold. Brad says alternative route will be used- for those competing at the weekend.

Well done to Daniel Lewis competing in the British Kneeboard Nationals achieved 2nd place in the trick event and just missed out on 3rd in slalom to his Dad :)

Congratulations to the Rock Estates new Chinese superstar Lee Won for a superb run in the Lowestoft Scores Race!!

SAMS@6 a windy evening so it,s lots of off road tracks,just right for sceaming legs.

Iain Dawson and guide Liam Gentry crashed out of the World Paratriathlon Championships in China. They were going down a descent at speed, lost control and went flying between two concrete posts into a concrete drain. Fortunately, after a trip to hospital, they got away with a lot of road rash and grazes. See Iain's blog post here

Sooo The Xmas bash is friday 16th Dec at RNSYC. Please reserve the date for you & your teenagers.

If anyone is buying from Wiggle please click on the link on the Rock Estate website just before buying. It may help pay for a few drinks at Xmas if you buy enough!

Sams@6 as usual.Need to get back on it after the excesses of the Bank Holiday.Sams weigh in before we set off.

Lowestoft Scores Race on Sunday 11th September 2011 at 1400 hrs. If you don't want to run why not help marshall the event. Click here for details

Lowestoft pier to pier swim at 9am, September 11

Gentry takes 3rd place at the London Phoenix Road Race, taking his tally to 199pts - 1py shy of his 1st cat licence. Question is: Does he enter more races to find that illusive point?

Well done Lee,Mark,Simon,Anna for making the the 1st page of the Fritton Aquathon Results.Thanks to everyone who supported what turned out to be a well organised local event.

The Oulton Broad Triathlon planned for this Sunday 27th is temporarily cancelled!

Oulton Week Regatta featuring the Rock Estates finest sailors on Oulton Broad until Thursday 26th August 2011. Steve Jones, Richard Barrett, Sam Cole, Richard Dell, Kerr Sinclair, the Drakes (most of them), Richard Smith, Mike Davies, Matt Thwaites all competing. Pop along for a pint. They won't mind!!

A couple of events that the Rock Estate may like. Mucky Races Steeplechase the Obstacle Race 30th Oct 2011, click here for details. Spartan Race 16th Oct 2011, click here for details

It,s Oulton week Sams@6ish ending up at WOBYC(nofood)MTBs prefered.Rockin fun.Some newbys.

Apprently Bircham wanted to sign autographs, but sadly could not as he had managed to super glue the tips of fingers together (must have been after the swim!)

Bircham hides behind dark glasses to avoid being hounded by autograph hunts after his 2nd place in the pier't'pier race.

Sun 14th August: Sea Pauling Reef Swim or the Lowestoft Pier to Pier Swim.

ITU London race in hyde park (2012 Olympic course)on BBC2 sunday afternoon

Well done to Liam Gentry "smashing" the Velo Club Baracchi 100-mile record by 21 minutes (3:51). "That's the gutsiest move i've ever seeen"!!!

Thursday 28th Fritton Aquathon 3+ Round the Island Mtb seems to be the favourite but no matter, Marks@6 we all meet at Fritton

I know we normally recognise results of events, however, I want to acknowledge the performance of Joe Drake (age 10) who with the Sam's @ 6 mob rode 38 miles and occasionally at the front - well done Joe!

Thurs 14th.Lee Cook recommends a long easy ride to Dunwich woods via S,wold bridge.Come on you blue group let,s get back on it.

SAM's @ 6 - 11th July - choose your steed - a mixture of mountain & road bikes out tonight at a steady pace.

Morning. Friday will get 6.55 pm train from Oulton Broad North to Norwich. Meet at station. Liam is riding in Gas Hill Gasp so we can watch him then few drinks. 10.30 pm train back. Let me know if you are coming. Could you let all rock estate boys know. Cheers Sam. Click here for race and rider details

A big thanks to Brad for taking the last place in the Rock Estate teams competing in this weekends Eastern region relay event. He is in my team so at least he won't get the chance to beat me on the line again!

I NEED A VOLUNTEER! Anyone interested in joining one of the two Rock Estate teams for the Eastern region relay event on 10th July, experience not necessary just the will to try hard and enjoy, please contact Mark Drake asap.

Rock Estate on Tour! SAMS@6 on Monday 4th July will be a beach or Breydon ride finishing at The Plough, Blundeston for food and refreshment. Meet at Sam's at 6 as normal.

SAMS@6 4th July another opportunity to ride the beach between Benacre & S,wold. See you all after Kefalos.W,suuuurfin.

If anyone is buying from Wiggle, Chain Reaction Cycles, Evans Cycles, Simply Swim, please click on the link on the Rock Estate website just before buying.

SAMS@6 Mon 20th. Light southerly breeze & a low tide so a ride to southwold and the beach ride back.oh joy.

Thurs 16th. With a light SW forecast Ritchy Thomas recommends the River Hundred ride. Marks@6

If anyone would like to help marshall at the Fritton Triathlons this weekend (Sat am, Sat pm or Sun am) please let Lee know.

Just checked Windguru for thurs evening, Nice easy ride for the Tri guys around the Fritton cycle course. Marks@6. I need you BlueRiders. Pitch up on your Roadbikes if u prefer.

Click for Mike Davies racing at Lotus

Bank holiday Monday Breydon via Fritton Decoy. Sams @ six as usual. Not for me I,s on me hols.XX

Nice easy ride around Breydon via Fritton tonight.The elite riders may join us after their Time Trial at Ashby etc.

Click here for a report of Liam Gentry's win in race 1 of the Lotus Road Race League.

Rock Estates Joe Drake finished 3rd in his age group at the St Felix Tri today. A solid performance through all three disciplines gave a good result.

Thursday 19th: First race in the Fritton Aquathlon Series. If you are riding only meet at Mark's at 1800 hrs. We will ride to watch Aquathlon then go Round The Islands.

Thurs 12th: Gary Nicholls Stag Dragonboating on Broads. 1800 hrs at Boathouse Lane.

Claire Drake is doing her first triathlon in memory of her dad Peter Catchpole at Fritton Lake. Please sponsor her here

If anyone has access to any tickets for the FA Cup final could they let Lee know.

Sooooo Nice easy ride against the wind around Breydon this Thursday 28th Marks @ 6 as usual.

MD - I think we should rename this Fridays ARREST to ARE-U-WET, A Rock Estate Unusual Wedding Event Tour.

If anyone fancies it the ARREST tour route is going to be attempted again on Friday 29th (wedding day) at present the weather forecast is for sunny spells, 18 deg, with 12-15 mph NE ly wind, once again will leave at about 8.30 from mark's.This time it is intended to complete the route without intervention by train, bus or any other form of transport available other than a bike. This should be a nice easy pace for the majority of the ride perhaps a push for home towards the end.

Easter Sunday Dragon Boat up to Burgh St Peter. Meet at Boathouse lane 1100.We will be back by 1500 latest.

Master Davies - Jens Voigt Crash:

If anyone is buying from Chain Reaction Cycles please click on the link on the Rock Estate website just before buying. It may help pay for a few drinks at Xmas if you buy enough!

Tim Earl runs Bungay Marathon in 3hr 9m 30s

Soooo Thurs 14th Ride to Bungay & the Tri route practice is OK for road bikes or tandems as well as Mtbs.Next thurs is the 1st beach ride to Southwold.

More grazes - Quote of the day from Gentry "Jester's Dead" just as I hit the deck!

Just had a lovely 2 hour early morning bike ride. Got to Rushmere, chain snapped and hit the deck hard. More grazes and bruises to add to the collection. Think I'm too old for this!

Liam wins the Earsham 10 mile time trial in 21m 49s.

Thanks Mark for the rain jacket....just about saved my life!

Tuesday night circuits on 29th March is now back on again!!

Tuesday night circuits on 29th March are cancelled until next week.

Wiggle has at least 15% off the list price on all items up to 2pm on Tuesday 29th March 2011. Simply spend £50 or more and enter the code: REWARD15 in the voucher code box at checkout to redeem voucher.

Thursday 31st March will be the first official ride out of the summer, the expected route is the Pub Crawl, which will involve plenty of stops along the way. This also ties in nicely with James Drakes plans to get married the following day!! So all you boy's who (like me) have been sorting out your sock drawer for the last few weeks, it's time to get your MTB out and get back into it! and also have a few beers at the same time. Please note, the hard deck for this Op is 8 pints (Liam)

Saturdays bike ride will start at 8.30 ish from Drakes, there appears to be a wide variety of rider experience prepared to have a go at either the full distance or the 50ish mile route, refreshments will be taken at Broadlands after the ride, make sure you come prepared with drinks, food, Tubes, gas etc get those bikes dusted off, it's time to start riding again!