Nebraska’s Shelby Mullendore Verbally Commits to San Jose State

Photo Courtesy: Shelby Mullendore (Twitter)

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NEW COMMIT: Shelby Mullendore will head to San Jose State University next fall after giving her verbal commitment to swim for the Spartans.

The freestyler/backstroker from Lincoln, Nebraska swims for Heartland Aquatics and is a senior at Lincoln Southwest High School.

Her best times are:

  • 200 Free 1:53.45
  • 100 Free 52.66
  • 50 Free 24.28
  • 200 Back 2:04.92
  • 100 Back 56.98
  • 50 Back 27.21

Lincoln Southwest won the Nebraska high school girls swimming state title last February. Mullendore finished second to her teammate with a 1:55.65. She added to that a third place (53.04) finish in the 100 free. She also anchored the team’s winning 200 and 400 freestyle relays en route to the state crown. The team also won the meet in Mullendore’s sophomore year. In 2016 she was second in the 100 free with a 52.66.

At San Jose State Mullendore will join a sprint free group that will still include Kimberlee Giggey (51.37) who will be a senior. Brenna Bushey (23.45) and Antionette Loya (23.56) were Mountain West 50 free C finalists last year. They’ll overlap with Mullendore for one and two years, respectively. With her lifetime best time, Mullendore would have snuck into the 100 backstroke C final, scoring points at last year’s meet. Only junior Colleen Humel (53.74) scored for the team in that event last year.

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Cyclist who died after collision with pedestrian may have faced prosecution if he had survived

Benjamin Pedley’s brother called for a change in the law after a pedestrian stepped out in front of him as he rode through the Berkshire town of Earley

A cyclist who died after colliding with a pedestrian could have faced prosecution if he’d survived claims his brother, who is also calling for a change to the law.

Benjamin Pedley died from severe head injuries two days after he collided with pedestrian Nathan Kellsell as he cycled along a road in Earley, Berkshire.

Witnesses claim Mr Kellsell stepped out in front of 26-year-old Mr Pedley as rode at around 24mph through some crossroads just before 7.30pm on Monday, March 20, reports GetReading.

Mr Pedley was not wearing a helmet at the time, however doctors say he probably would not have survived even if he was wearing one such were the extent of his injuries.

Mr Pedley’s brother William claimed after an inquest in September that he was told by police that his late brother would have faced a chance of prosecution had he lived following the collision.

“It is an incredibly sad but avoidable death,” he told GetReading.

“But I spoke to police officers who said if Ben had survived and was healthy there would be a chance that he would be prosecuted as a road user.

“And yet there is no comeuppance for a pedestrian.”

The UK government announced on Thursday that it would be reviewing a potential change to the law regarding cyclists and calls to address ‘dangerous cycling.’

The announcement comes on the back of the prosecution of Charlie Alliston, who was sentenced to 18-months in prison after he collided with Kim Briggs while riding an illegal fixie on Old Street, London. Mrs Briggs subsequently died of her injuries in hospital and after a high profile case, Mr Alliston was found not guilty of manslaughter in August but was convicted on a lesser charge of causing bodily harm by ‘wanton and furious driving’.

Mr Pedley’s brother however is calling for a reassessment of the law after his brother’s collision, saying that pedestrians who step into the road need to be “responsible for your actions.”

“At the moment there is no law to say that if you step out into a road you are responsible for your actions,” he said.

“Potentially one could step out in front of somebody you have a vendetta against and nothing would happen about it.”

“Surely the law needs to be changed so that when you step into a road, you are responsible for your actions.”


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Legendary Grove City Coach Jim Longnecker Passes Away at 84

GROVE CITY, Pa. – Legendary Grove City College coach and faculty member Jim Longnecker passed away Saturday after an extended illness at the age of 84. A Memorial Service is scheduled for 2 p.m. on Sunday, September 24, in Harbison Chapel on campus. A reception will follow in Rathburn Hall.

A “player’s coach” long before the term became part of the sports vernacular, Longnecker’s knowledge, enthusiasm and positive attitude energized the programs under his guidance.

Longnecker spent 40 seasons as Grove City’s head men’s swimming and diving coach from 1957 to 1997. He guided Grove City to 40 consecutive winning seasons, including six undefeated campaigns.

With a 366-93 (.797) record at retirement, he stood as the winningest active swim coach in NCAA Division III and among the top five in all NCAA classifications.

Longnecker coached 44 NCAA All-Americans and three NCAA Division III champions in diving. Grove City won seven Penn-Ohio championships and eight Presidents’ Athletic Conference titles under Longnecker.

The American College Coaches Association honored him as “Master Coach” in 1977. Ten years later, that organization presented him with its “Distinguished Coach” award in recognition of his outstanding contributions in the field of swimming and diving.

Longnecker proposed, organized and hosted the inaugural NCAA College Division Swimming and Diving Championships in 1964 at Grove City College. Nine Wolverines earned All-America status at this inaugural meet, placing Grove City ninth in the team standings.

Longnecker directed the men’s track and field program for 40 years, accumulating a career record of 224-53-1 (.808). Grove City posted 13 undefeated seasons during his career. His teams captured seven Presidents’ Athletic Conference track titles after Grove City joined the league in 1984. Three field men achieved NCAA All-America status.

In 12 seasons as cross country coach (1960-1971), his runners posted five Western Pennsylvania Intercollegiate Athletic Conference titles, won one Penn-Ohio Conference championship, produced the program’s first NCAA All-American, and qualified for the NCAA College Division Championships twice.

His teams amassed a 97-31 (.758) record, including one undefeated season. Overall, Longnecker compiled a 687-177-1 (.795) mark as a head coach at Grove City.

In 2009, the College renamed its competition pool in Longnecker’s honor. In 2007, Grove City inducted him into its Athletic Hall of Fame as part of the inaugural class of honorees.

Born September 18, 1932, Longnecker grew up in Dayton, Ohio. A 1954 graduate of Bowling Green State University, he served in the U.S. Air Force from 1954 to 1956 and received his Master of Education from Miami University in Oxford, Ohio.

Longnecker’s coaching career began as the freshman swimming coach and varsity assistant at Miami in 1955.

Press release courtesy of Grove City College Athletics. 

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Training for a Marathon? My 4 Favorite Marathon Workouts

The marathon might be the most challenging distance that “normal people” race – and for good reason.

Marathon Training

At 26.2 miles and lasting the better part of a workday for most runners, it will test you in ways no shorter race ever will.

Just stand at the 24th mile-marker at any major marathon and you’ll see injured runners hobbling toward the finish line – faces twisted in agony – with form that more closely resembles a limp than a run.

But one of the most effective ways of making the marathon easier and more accessible is to train appropriately. With smarter season planning, runners will enjoy a litany of benefits:

  • Less risk of injury
  • You’ll actually have more fun during the marathon
  • A faster finishing time!

But for some reason, I’m constantly bombarded by training plan requests from runners who have no earthly business training for a marathon. If you’re running 12 miles per week, then you’re not ready yet. Be patient, young runner.

Sound training begins months and months before the race. With a proper base of endurance and general fitness, most runners will have excellent marathon performances provided they run smart workouts.

Here you’ll learn the most effective workouts to improve your marathon. Since this race is over 99% aerobic, there’s no need to hammer 400-meter repetitions on the track – instead, we’re focusing on endurance-oriented workouts.

And it all starts with better long runs.

Workout #1: The Specific Long Run

There’s no better workout for marathoners than the long run. It’s the most specific to the race itself, meaning it most resembles the marathon and contributes most to your level of preparedness.

For these reasons, runners should complete a long run every week (with an optional cut-back long run every 3-4 weeks). While the purpose of early-season long runs during the base phase of training is to increase general endurance, there comes a time when long runs must become even more specific.

That’s when runners can implement goal pace running during the long run to maximize fitness and the odds of success on race day.

In its simplest form, a marathon-specific long run includes several miles of Goal Marathon Pace (GMP) at the very end of the run. Running at goal pace – on tired legs – is a fantastic way of simulating what you’ll experience during the marathon.

Here are a few examples, with each option becoming progressively more advanced:

  • 16 miles with the last 4 miles at Goal Marathon Pace
  • 18 miles with the last 5 miles at Goal Marathon Pace
  • 20 miles with the last 10 miles at Goal Marathon Pace

Want a page out of my playbook? This is the hardest long run I did before my 2:39:32 PR at the Philadelphia Marathon.

These runs force your body to become more efficient, boost specific endurance for the marathon, and teach you to use less carbohydrate. There’s no better “bang for your buck” workout for marathoners.

Workout #2: The Progression Run

Any marathoner knows that overall effort will increase dramatically in the marathon – especially after the 20th mile.

To help prepare the body (and mind) for the rigors of an ever-escalating expenditure of effort, progression runs can be used during training. These aerobic workouts are best used in the first half of a marathon training cycle and are great foundational workouts before faster, more sustained effort lactate threshold runs are incorporated.

A progression run is executed by gradually speeding up over the final miles of the run so that the last 3-5 minutes are at your threshold or tempo pace. More challenging progressions are longer (not faster).

Most runners can start with 2-3 miles of progression running at the end of an otherwise easy run. Every few minutes, the pace quickens so that runners are gradually running faster and faster.

More advanced runners can do 5-7 miles of progression running. But again, faster is not better! This is an aerobic workout, so the fastest pace that’s reached is about threshold pace during the last several minutes of the run.

For a runner with an easy pace of 9-10 minutes/mile and a tempo pace of about 7:45 per mile, a 6-mile run with the last 3 miles at a progression to tempo might be run with splits like this:

  1. 9:45
  2. 9:30
  3. 9:00
  4. 8:45
  5. 8:15
  6. 8:00

No part of this workout is particularly taxing, but the sum total of the work can be fatiguing.

This type of workout helps increase general endurance, mental resiliency, and helps runners transition to more challenging workouts later in the training season.

Workout #3: The Tempo Run

Tempo workouts really are the bread and butter workout for distance runners.

That’s because they accomplish our #1 goal: they increase our ability to run fast before we need to slow down.

There are three common ways of describing tempo pace:

  1. A “comfortably hard” pace
  2. A pace that a well-trained runner can hold for about an hour
  3. About 85-90% of maximum heart rate

At its simplest, tempo runs are 2-5 mile efforts at your tempo or lactate threshold pace (they’re the same).

They can be run without any recovery or broken up into shorter repetitions, usually longer reps in the 1-mile range.

How exactly do they improve our endurance? Since they’re run at your lactate threshold, they straddle the pace at which your body starts to work anaerobically – or, without oxygen.

At this pace, your body produces a lot of lactate but should be able to clear it about as fast as you’re producing it.

Run too slow and you won’t make enough lactate to practice buffering it.

Run too fast and the workout becomes anaerobic – and you have to slow down.

Tempo runs can be done at virtually any point in your marathon training but it’s ideal to place less emphasis on them during the very early and very late stages of training.

Workout #4: The Lactate Clearance Run

I personally cursed my college coaches for prescribing this workout – it’s a tough one!

Lactate clearance runs are a type of tempo workout. The twist is that you periodically surge to about 5k pace or slightly faster for 30-60 seconds before settling back to tempo pace.

The surge puts the pace much faster than tempo – thereby introducing significantly more lactate into the blood stream. Lactate is responsible for that uncomfortable and often painful burning sensation that’s present in hard interval workouts or short races.

When you settle back into tempo pace after the surge, the body is forced to clear that lactate as best as it can while still running at a challenging pace. This helps the body process lactate more efficiently, ultimately helping push your lactate threshold pace slightly faster.

Lactate threshold has a direct correlation with endurance and performance, so there’s no surprise this type of workout can improve your marathon finish.

Since this workout is quite stressful, it’s best to run them once every 2-3 weeks during the mid-late phase of marathon training. More traditional tempo, progression, and goal pace workouts will make up the rest of your workouts.

Armed with smarter and more specific workouts (as well as a focus on intelligent mileage increases and injury prevention), there’s no doubt runners who train more purposefully will be better marathoners – more confident, less prone to injury, and faster!

A version of this article first appeared on Competitor.

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Need for a ‘dangerous cycling’ law to be reviewed by British government

Government says review into cycling laws needed after “series of high-profile incidents”, notably the death of Kim Briggs after colliding with cyclist Charlie Alliston

The British government has announced that it will review current road legislation to see whether a new law is needed for ‘dangerous cycling’.

The announcement comes in the wake of the sentencing of cyclist Charlie Alliston, who was found guilty of killing pedestrian Kim Briggs. Alliston, who was riding a fixed-gear bike with no front brake, was convicted under a ‘wanton or furious driving’ law created in 1861.

Transport minister Jesse Norman told the BBC that road safety laws needed to ‘keep pace’ with the increased number of cyclists on British roads.

“It’s great that cycling has become so popular in recent years but we need to make sure that our road safety rules keep pace with this change.

“We already have strict laws that ensure that drivers who put people’s lives at risk are punished but, given recent cases, it is only right for us to look at whether dangerous cyclists should face the same consequences.”

>>> Fixie rider Charlie Alliston handed 18-month prison sentence over death of Kim Briggs

Norman also told the BBC that other road safety laws also needed reviewing, to cover “much wider elements of cycle safety affecting cyclists and pedestrians, but also the relationships with motorists”.

Cycling UK’s head of advocacy and campaigns Duncan Dollimore said after Alliston was sentenced to 18 months in prison on Monday that a ‘complete review’ was needed for the way in which all road offences are dealt with.

“There may be further calls for new cycling offences, with increased penalties, to be included with current driving offences,” said Dollimore. “Such calls are misguided, as we need a complete review of the way in which the justice system deals with mistakes, carelessness, recklessness and deliberately dangerous behaviour by all road users.

>>> Cycling could be included in dangerous driving laws as Charlie Alliston case prompts government action

“The Government acknowledged this in 2014 when announcing a full review of all road traffic offences and penalties, but we’re still waiting for a full review, and even the outcome of a limited consultation launched last year.

“Those politicians and commentators who are now suggesting an extension of cycling offences might perhaps consider asking the Government why they have not progressed the wide scale review of offences and penalties they promised three years ago, which victim’s families and road safety organisations have tirelessly demanded.”


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Andrei Vorontsov Heads Back to Bath after Olympic Cycles with Russia, Sweden

Photo Courtesy: University of Bath

BATH, SOMERSET, UNITED KINGDOM – After eight years of preparing Russian and Swedish swimmers for the Olympic Games, world-renowned coach Dr. Andrei Vorontsov has returned to the University of Bath to share his expertise with the student team.

He has been appointed as Assistant Coach to Head of Swimming Mark Skimming and will work with a talented group of student-athletes that includes reigning British 50m freestyle champion Anna Hopkin, who competed at the World University Games in Taipei last month.

Vorontsov is no stranger to the £30million Sports Training Village having previously been based at the University from 1999 to 2008, helping to develop such talents as World open-water silver-medallist Alan Bircher, European Champion Janna Schafer, London 2012 Olympian Stacey Bromley (nee Tadd) and current World Champion Calum Jarvis.

He returned to his native Russia as National Head Coach and oversaw their Olympic programme through to London 2012, then took up a similar role with Sweden for the Rio 2016 cycle. A tremendously successful four years saw Vorontsov help Jennie Johansson and Michelle Coleman become World Champions before Sarah Sjostrom became the first Swedish woman to win Olympic swimming gold.

jennie-johansson-world-championships-2015

Photo Courtesy: R-Sport / MIA Rossiya Segodnya

Now Vorontsov is back in the city he regards as a second home and looking forward to an exciting new challenge.

“It’s very nice to be back at the University of Bath,” he said. “There is a very warm, family atmosphere here and great surroundings with the nature around the campus and a beautiful city just down the hill.

“It’s a very special place and the facilities here are at the very top level for European swimming.

“I have had a very interesting sporting life but there is always a sacrifice to be made and mine was spending eight years away from my family as they were still living here in Trowbridge, so I’m very much enjoying being back with them.

“I would get back to England a few times a year and would meet up with Mark every time, so I stayed in touch with what was happening here.

“I remember when Mark first came to Bath. He was a very good junior coach and was the leader of our age-group programme before becoming Head Coach for the University.

“We have stayed in touch for all that time and would exchange training programmes. We have a very good working relationship – I am happy to share all of my experience and, at the same time, I will learn a lot from Mark too. It is great to be working with him again.

“I do hope it will be interesting for the young swimmers as there is a lot of potential here. The approach to swimming in this country has become a lot more professional since I first arrived here in 1999 and the depth of talent has increased very much, right across the board. I didn’t expect to see so many good student-swimmers on the programme.”

Vorontsov was part of the British Swimming National Performance Centre when he first started at the University of Bath, coaching at the Sydney 2000 Olympic Games and Manchester 2002 Commonwealth Games, then worked on the student programme before becoming Talent Development Coach for both the South West and East Anglia.

He also has a PhD in Biomechanics and is considered one of the sport’s leading authorities on its application in swimming having published more than 100 articles, scientific reports and books on the subject.

Skimming said: “It is great to have Andrei back in Bath, he is a fantastic coach who has produced top-level results all over the world and his knowledge of the sport is second to none.

“I learnt so much from Andrei when I first came to Bath and I look forward to learning much more from him again. I believe this partnership will enhance the programme at the University of Bath dramatically.”

The University of Bath’s student swimming set-up was the only senior programme nationally to rank in the top ten most-improved clubs at the recent British Swimming Summer Championships.

As well as training in the Olympic-sized London 2012 Legacy Pool, students on the programme also have access to the world-class Team Bath Gym and Physio & Sport Science Centre. They can also apply for sporting scholarships and lifestyle support through the Team Bath Dual Career programme.

Press release courtesy of Team Bath

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Three Swimmers Embracing Opportunities Provided by Sky Scholarship

Photo Courtesy: Sky

By David Rieder.

22-year-old Max Litchfield has spent the last two years knocking on the door of the elite in the men’s 400 IM, finishing fourth in the event at both the Rio Olympics and the 2017 World Championships. Ellen Keane, also 22 years old, has already won her first international medal, winning bronze in the SB8 100 breast at last year’s Paralympics.

Freya Anderson is six years younger than Litchfield and Keane, but as a 16-year-old semi-finalist in the 100 free at the FINA World Championships and the World Junior Champion in that event, Sky Sports saw plenty of potential in her, too.

Those three swimmers were named recipients of British-based Sky’s four-year scholarship program. According to Sky’s official website, “The program runs from 2017-2020 and offers benefits such as financial aid, both a sporting and business executive mentor, media training, personal development and work experience.”

Star British swimmers including Siobhan-Marie O’Connor, Fran Halsall and Liam Tancock had all come through the Sky program in the past, and all won medals during their careers on at least the World Championship level.

Financial support, mentoring and training for life beyond the pool—all while still having swimming as the No. 1 priority year-round? For the three swimmers that were accepted into the program, applying was a no-brainer.

“I knew Siobhan had been on it the last four years. I knew how much it helped her out. It was just a great opportunity, one I couldn’t really let pass by,” Litchfield said.

freya-anderson-

Freya Anderson — Photo Courtesy: Peter H. Bick

“I’m not too sure what I’m going to be when I’m older, so I’m hoping Sky mentors will help me get on the right path and boost my confidence. Hopefully I can learn new things and find something that will be a passion in the future,” Anderson said.

“Sky didn’t do this to make money or to look good,” she added. “They did this to help us.”

The biggest draw of the program for Litchfield was the opportunity to have mentors who had been through high-pressure situations in sports—like Litchfield has to deal with before his biggest races—and been through the transition out of life as a competitor.

“I know guys on the scholar team that have been athletes. They’ve kind of seen the world as an athlete, and they’ve seen the world after being an athlete,” Litchfield said. “We can draw off those experiences and use what they’ve been through to help us adapt to certain environments.”

Keane, a native of Ireland, saw potential for something more than just experience through the Sky program—she would have an opportunity to grow Paralympic swimming and Paralympic sport in general in her home country. Yes, she hopes Sky can help build up her image but not just for publicity’s sake.

ellen-keane

Ellen Keane — Photo Courtesy: Sky

“It’s not just about, ‘I’m Ellen Keane—I want to build the Ellen Keane brand.’” she said. “It’s more, ‘I represent a bigger community in Ireland.’ Paralympics in Ireland hasn’t grown as much as it has in Great Britain.”

From a personal perspective, having a full commitment from a program so dedicated to improving their swimming careers and their lives has been a major boost for all three swimmers.

“I think it gives you a lot of confidence definitely, and the mentoring can help build confidence,” Keane said. “Knowing the support’s there whether you swam a good race or you’ve done really bad—they’re still going to support you no matter what.”

The scholarship could provide a big boost to each of the three swimmers’ lives and livelihoods, but their targets in the pool have not changed at all: they want to respective countries internationally and winning medals.

max-litchfield

Max Litchfield — Photo Courtesy: Sky

So far, the podium target has fallen just out reach for Litchfield, as he finished less than a half-second off the podium in the 400 IM at the World Championships.

“Obviously quite frustrating to come fourth again,” Litchfield said, “but there’s more to come, and I’m really excited about what the next few years hold. Commonwealth Games is a great starting point next year and going into Worlds and then obviously into Tokyo. I definitely see myself fitting into the medals in Tokyo.”

Anderson, meanwhile, got a taste of international success when she swam for Great Britain first at the world’s biggest meet in Budapest—a meet she never expected she would qualify for at such a young age—and then at the World Junior meet in Indianapolis.

For the first time in Indy, Anderson stood on the medal podium as “God Save the Queen” played in her honor.

“I put a lot of pressure on myself to win the gold, but it’s a really fun meet, the whole experience, because of all my friends and the team spirit being really high,” she said. “It was amazing.”

As for Keane, her next shot at adding to her international résumé will come in a familiar city: the Irish capital of Dublin.

“In August 2018, European Championships are going to be in Dublin, so they’re actually going to be in my home pool,” she said. “It’s so motivating in training every day knowing in 11 months’ time, I’m going to be racing in front of the home crowd. I’m trying not to get too psyched up about it and just enjoy it because I know it’s something that’s never going to happen again.”

Read more about the Sky Scholarship program by clicking here.

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David Lappartient elected as new UCI president as Brian Cookson loses out

French candidate David Lappartient receives 37 votes to Brian Cookson’s eight to become the new UCI president

David Lappartient has been elected as the new president of the Union Cycliste Internationale (UCI), with Brian Cookson losing out by a significant margin.

Cookson had hoped to be voted in for a second term during the UCI congress in Bergen, Norway, on Thursday. Instead, current French UCI vice-president Lappartient has usurped the 66-year-old British candidate, attracting 37 votes to Cookson’s eight.

Prior to the election, Cookson had said that had turned the UCI around since becoming president in 2013, when he took over from Pat McQuaid.

“Cycling was broken and its credibility lay in tatters under the old regime,” Cookson said in his pre-election statement.

>>> UCI president Brian Cookson claims Pat McQuaid ‘actively lobbying’ against his re-election

“I have delivered on my promises, and demonstrated that I am a man that can be trusted to lead the UCI with good judgement and calm integrity.”

Lappartient, 44, had said in his pre-election statement that he would rid the UCI of corruption and said that Cookson’s leadership had been ‘weak’.

Cookson had claimed last week that former president McQuaid had been ‘lobbying against him’, and now it certainly appears as though Lappartient had strong support among the UCI’s member nations.

It is thought that the recent allegations surrounding British Cycling – for which Cookson was formerly president – have tainted his reputation among voters.

An official announcement regarding the election will be made by the UCI on Thursday afternoon.


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Chris Froome: ‘Worlds time trial bronze an amazing end to an unforgettable season’

The Tour de France and Vuelta a España winner says third place in the World Championships time trial caps off what has been the best season of his career

Chris Froome‘s World Championship bronze medal ride in the time trial in Bergen, Norway, made for “an amazing end to an unforgettable season.”

Froome could not hold off the charge of Dutchman Tom Dumoulin (Sunweb) though, and finished behind Slovenian Primož Roglič (LottoNL-Jumbo) as he slipped to third when Dumoulin stormed over the line.

>>> ‘I thought my power meter was wrong’: Tom Dumoulin hails sensational day at Worlds TT

The Sky rider’s season still includes two Grand Tour titles from both the Tour de France and Vuelta a España, a double that has not been done since the organiser moved the Vuelta to the late summer date in 1995.

“I’ve never medalled in the World Championships before,” Froome said. “It’s an amazing end to what’s been an unforgettable season for me.”

Dumoulin gave the Netherlands its first gold in the men’s time trial. Great Britain won gold in 1994 with Chris Boardman and in 2014 with Bradley Wiggins.

Chris Froome in the elite men’s time trial at the 2017 UCI Road World Championships. Photo: Yuzuru Sunada

Froome placed 18th when he last raced the time trial in Mendrisio, Switzerland in 2009.

He also took home a bronze medal from the 2016 Rio de Janeiro Olympics last summer, where Fabian Cancellara won gold ahead of Dumoulin in second.

Froome added: “I’m glad that I was here and not sitting at home and watching the race on TV, and wondering where I might have been.”

Dumoulin and Froome were the heavy favourites on the Bergen course that ended with a 3.4-kilometre climb. Dumoulin won the Giro d’Italia in May and returning to form to help Sunweb to the team time trial title on Sunday.



“He’s been strong for a couple of years now, obviously riding at the top level for a while now, so it’s not a surprise, but obviously he’s had a fantastic season, winning the Giro and then focusing on this Worlds title,” Froome said.

“He was by far the strongest man out on the road today, there’s no questioning that. Coming into the last kilometre I was full-gas there, there’s really not much time to look around, but I could hear the crowd cheering behind me.

“At one point I glanced over my shoulder and could just see the orange jersey coming up behind me and I thought, ‘Wow, he’s definitely flying’ but that didn’t change anything, I was just giving everything I had.”

Froome is expected to draw the curtain on his 2017 season with the bronze medal and won’t feature as part of the British team racing in Sunday’s road race.


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Pronation what it means and how it affects your run shoe choice

Gear > Run > Run shoes

Wondering what run shoes should you buy based on your pronation? Here are some tips…

Pronation is the way your foot rolls inwards to absorb the shock of landing. Too much or too little and you’re technically more prone to injuries as your whole foot isn’t absorbing as much of the shock. The force of your body pounding on the ground repeatedly puts stress on the joints, especially on tarmac, so consider pronation when looking for a run shoe. 

Jargon buster

Neutral

Those who land on the outside of their heel then very slightly roll their ankle so it’s in line with the rest of their leg. This provides the most shock- absorption and stability while running.

Overpronation

The outside of the heel makes the initial ground contact before the foot rolls inward, putting pressure on the ankle and foot.

Supinator

Or under-pronator. After the initial heel strike, the foot moves outwards during the gait cycle, resulting in the small toes and outside of the foot dominating the push-off phase. Often found with people with high arches.

What this means:

If you overpronate, look for a shoe that provides supportive, structured cushioning, with a firm midsole to support a flat foot arch. Underpronators need some cushioning along the outside of their shoe to absorb the shock of landing on the outside of their foot, and extra flexibility to evenly distribute landing impact. If you’re neutral then you’ve got a wide choice, but pick shoes for your level of experience and distances.

If you’re worried about injuries, get a gait analysis at your local run shop. You can also look at the wear on your current shoes’ soles to give an indication of your pronation type. Your style might change as you improve or tackle different distances, so take further tests when there’s a significant change to your training regime.

Running shoes buying guide: what to look for

Triathlon run shoes: 10 of the best for racing the run leg

Are heel-to-toe drop differences in run shoes overrated?

GPS run watches: 10 of the best tested and rated

Elastic shoe laces: are they worth it?

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