Winter Training:
Monday - Sam's at six for a MTB cruise , Tuesday - Pete's at 1900 for 2 bridges run, Thursday - Mark's at 1800 for a run or ride then Gym at 1930, Friday -Triangle at 1700 for Scores run, Saturday - 0900 from Liam's breakfast roadbike ride, Sunday - 0930 cross country run

Circuits training at the Kirkley Gym will start on Thursday 4th November at 1930 hrs. This year we will be going to the gym every Thursday. One week we will be doing circuits and the next spinning/boxercise etc. Circuits will be preceded by the 2 Bridges run or a bike ride.

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The Thursday bike ride is the Breydon route.

The Thursday bike ride is the River Hundread route.

The Thursday Bike ride is Round the Islands Red Route.

Fritton Aquathlon and Round The Islands.
Race 4 in the Fritton Aquathlon series.
Get yourselves entered as we want a big Rock Estate team
If you are doing the ride only meet at Mark's at 1800 hrs for a prompt departure to Fritton Lake.

The Thursday bike ride will be the Reedham Ferry Route.

The Thursday bike ride will be a longish ride to Aldeburgh and back. The red and blue groups will be operating with the blue group probably only going part of the way. We will take the same route there and back.

The Thursday bike ride is a quick dash Round The Islands. We will then pick up a paddle from Mark's and hit the water in the Dragon Boat. We will paddle up to Somerleyton for a beer or two then paddle back to Oulton Broad.

Fritton Aquathlon and Round The Islands.

Race 3 in the Fritton Aquathlon series. If you are doing the ride only meet at Mark's at 1800 hrs for a prompt departure to Fritton Lake.

California Surfing Baby! We will ride up to Gorleston then along the coast road up to California and Winterton. We will then ride to Acle and the Reedham Ferry. After crossing the river we will head back to Oulton Broad.

We will ride as a complete group until the Reedham Ferry, when the ride may split as normal.

The Bike Ride is to Bungay and The Saints. This will be a longish ride at a measured pace. Meet at Mark's at 1800 hrs.

Click Here for Bungay and The Saints Route

The plan is for us to do the Somerleyton 10 mile time trial (subject to numbers being allowed to enter), followed by Round The Islands. We may have to look for a new pub if the Commodore is not open!

Second round of the Fritton Lake Aquathlon series. This is a 400m lake swim followed by a 2.5km run. If you just want to do the ride, the route this week will be Round the Islands via Burgh St Peter. The first stop on the ride will be Fritton Lake to meet up with the Aquathlon squad. Meet at Mark's at 1800 hrs for ride only.

Nic Asher and Elliot Willis took gold in Great Britain’s first medal opportunity at the ISAF Sailing World Cup event in Holland on Saturday (29th May), winning the men’s 470 title on the Ijsselmeer waters.

Although Skandia Team GBR’s two-time World Champions went into the last day of racing for the double-handed fleet with a 20 point lead at the top of the table, it wasn’t all plain sailing with their lead severely dented after picking up a disqualification for a premature start in the first of their two fleet races earlier in the day.

This dropped them to second overall, but the duo bounced back with a fifth in the second fleet race to see them back in pole position with a margin of seven points ahead of the final ten-boat medal decider held on Saturday evening.

Shifty wind conditions and rain showers provided the backdrop for the medal race with Asher and Willis gaining a good start but struggling with the fickle wind on the third lap before finding a surge of breeze to see them through to the finish the race in fourth place, which was enough to hand them gold over Australia’s Matthew Belcher and Malcolm Page. Bronze went to the Croatian medal race winners Simo Fantela and Igor Marenic. Asher said 'The conditions were very tricky but we have a good speed which helped a lot. It surely was the most exciting race of the week, but very nerve-racking!'

Rock Estate Clothing.

Click here for details

This week sees the return of the Fritton Lake Aquathlon series. This is a 400m lake swim followed by a 2.5km run. All Rock Estaters should attempt one of these. We will be riding over to Fritton Lake leaving around 1700 hrs. If you just want to do the ride, the route this week will be the Waveney Wobble. The first stop on the ride will be Fritton Lake to meet up with the Aquathlon squad. Meet at Mark's at 1800 hrs for ride only.

The Bike Ride is to Aldeburgh and Back (Red Route) or the Blyth Ballache (Blue Route). Meet at Mark's at 1800 hrs.

The Aldeburgh ride is likely to be up to 50 miles.

Click Here for Blyth Ballache Route

The Waveney Triathlon took place on Sunday 9th May in Bungay. This was a super sprint distance event consisting of a 400m swim, 20km bike, and 3km run.

Rock Estate had eight team members taking part and all produced good times. Liam Gentry 4th (49:52 age group winner), Mark Drake 5th (52:52 age group winner), Tim Earl 15th (54:38 age group winner), Chris Knights 35th (58:45), Dale Gowen 39th (59:15), Mike Davies 53rd (61:14), Lee Cook 55th (61:27), Mark Burns 60th (62:29).

Click here for results

The Bike Ride is Round The Islands With a Twist. Meet at Mark's at 1800 hrs.

The first leg will be to the Beccles Yacht Club via Angles Way (along the river). The more adventurous can do the full Angles Way that goes out to Horseshoe Point (this is tricky on a bike!!), otherwise you can take the more direct route that cuts across Horseshoe Point. The next leg will be to St Olaves either via the main road or the long route via Burgh St Peter. The last leg is back to the Commodore.

Please could everyone make sure that they carry drink, energy food, pump, spare tube, overjacket and mobile phone etc so that we can all go out in the knowledge that we can fend for ourselves. We don't want to create a situation where people turn up expecting to be serviced.

The rides are getting longer now so it is best to take an energy drink and food such as energy bars/gels/jelly babies etc to keep up with the pack!

This week is the Southwold Beach Ride. We will be leaving Mark's at 1800 hrs sharp to beat the tide. Being a relatively short ride it will be a series of sprints with the mix of red and blue routes. If previous beach rides are anything to go by, it will be fast & furious. We want everyone to get back to the Commodore happily broken, not jarred off because someone was unable to fix a puncture. The amnesty is over, the red route riders will not be there to help. The blue route riders will be sorting out a wing man etc so that we all get a great ride.

The Bike Ride is the Reedham Roundabout Route. Meet at Mark's at 1800 hrs.

The East Coast Tri took place on Sunday 18th April, This was a super sprint distance event consisting of a 250m swim, 16km bike, and 3km run, excellent weather on the day made for a well organized, enjoyable first local event of the season. 4 Rock Estate team members took part and all produced good times. Mark Burns, (who has now unknowingly achieved affiliate membership status!!) finished in 29th place out of the 127 finishers with a time of 53.38. Chris Knights had a good event including the 4th quickest swim time of the day to finish in 17th place with a time of 50.54. Tim Earl who is currently training hard for an Ironman distance event in the summer showed good speed to finish in 8th place overall with a time of 48.04, including the 5th fastest run time of the day. This time heading up the Rock Estate team was Mark Drake who surprised himself by finishing second overall (and now wishes he'd waited for the presentation before heading home) with a time of 46.05 including the 3rd fastest run time. After a solid winters training and investing in new equipment to try and buy his way to the front, Mark is hoping for more to come from the rest of the season. Another excellent event for an early season opener to sharpen up the racing skills, it is recommended for next year.

The Bike Ride is the Breydon Route. Meet at Mark's at 1800 hrs.
'Ego Amnesty' may be a thing of the past!!

The Bike Ride is the River Hundred Red Route. Meet at Mark's at 1800 hrs.
'Ego Amnesty' for first two weeks. Riding at the speed of the slowest rider to get some miles in our legs.
Click here to see the route.

The Thursday Bike Ride is back! Meet at Mark's at 1800 hrs.
First ride of season is the Pub Crawl Route (Somerleyton - Gorleston - Pakefield - Commodore).
'Ego Amnesty' for first two weeks. Riding at the speed of the slowest rider to get some miles in our legs.
Click here to see the route.

Round The Islands bike ride then circuit training at the Kirkley Gym at 1930 hrs. Meet at Mark's at 1800 hrs for ride or meet at the gym.

Thursday night Rock Estate Duathlon. 2 lap bike ride followed straight away by 2 Bridges Run. Meet at Mark's at 1800 hrs. Total bike ride is approx 16 miles.

Click here for a list of local events in 2011,List

Circuit training at the Kirkley Gym at 1930 hrs.
The 3 options are (1) Pre-circuits 2 Bridges run leaving Gaff's at 1815 hrs (2) Run to the gym from the Commodore at 1900 hrs (3) Go straight to the gym at 1930 hrs.

Spinning at the Kirkley Gym at 1930 hrs.
The 3 options are (1) Pre-Spinning 2 Bridges run leaving Gaff's at 1815 hrs (2) Run to the gym from the Commodore at 1900 hrs (3) Go straight to the gym at 1930 hrs.

Circuit training at the Kirkley Gym at 1930 hrs.
The 3 options are (1) Pre-circuits 2 Bridges run leaving Gaff's at 1815 hrs (2) Run to the gym from the Commodore at 1900 hrs (3) Go straight to the gym at 1930 hrs.

Spinning at Bannantynes at 2000 hrs. If you want to do the 2 Bridges run before spinning meet at Gaff's at 1815 hrs, otherwise meet at Bannantynes at 1950 hrs.

Circuit training at the Kirkley Gym at 1930 hrs.
The 3 options are (1) Pre-circuits 2 Bridges run leaving Gaff's at 1815 hrs (2) Run to the gym from the Commodore at 1900 hrs (3) Go straight to the gym at 1930 hrs.

Boxercise/Circuit training at the Kirkley Gym at 1930 hrs.
The 3 options are (1) Pre-circuits 2 Bridges run leaving Gaff's at 1815 hrs (2) Run to the gym from the Commodore at 1900 hrs (3) Go straight to the gym at 1930 hrs.

Circuit training at the Kirkley Gym at 1930 hrs. The 3 options are (1) Pre-circuits 2 Bridges run leaving Gaff's at 1830 hrs (2) Run to the gym from the Commodore at 1900 hrs (3) Go straight to the gym at 1930 hrs.

Thursday night Rock Estate Duathlon. 2 lap bike ride followed straight away by 2 bridges run. Meet at Mark's at 1800 hrs. Total bike ride is approx 16 miles.

Circuit training at the Kirkley Gym at 1930 hrs.
The 3 options are (1) Pre-circuits 2 Bridges run leaving Gaff's at 1830 hrs (2) Run to the gym from the Commodore at 1900 hrs (3) Go straight to the gym at 1930 hrs.

Sunday morning X-Country run. 7 miles Fisher's Row and the Waveney Way. 100% Rock Hard conditions. Mark's at 1800 hrs.

Circuit training at the Kirkley Gym at 1830 hrs.