Sunday, December 18, 2011
Santa shuffles ... and shuffled he did
A very successful inaugural Santa Shuffle was held earlier today amid glorious sunshine and almost balmy temperatures in Brackendale, followed by a hot brew at The Bean.
Friday, December 16, 2011
Squamish 50/Relay/21km .. Aug 11, 2012
After a one year hiatus, the signature trail running event is returning in 2012 with a few changes.
First, there's an option for a 50 miler for solo or relay teams. Second, there is a 21km solo option. That's it.
Some pricing: $US75 for solo 50 entrants, $35 for 21k-ers. These are prices til the end of December. The start, for the 50miler, appears to be near The Spit with the finish downtown.
http://www.squamish50.com/index.html
First, there's an option for a 50 miler for solo or relay teams. Second, there is a 21km solo option. That's it.
Some pricing: $US75 for solo 50 entrants, $35 for 21k-ers. These are prices til the end of December. The start, for the 50miler, appears to be near The Spit with the finish downtown.
http://www.squamish50.com/index.html
Promotions
First 50 participants to register and pay in full (solo or relay) will be entered to win!
- UltrAspire Surge running pack (value $115)
- Montrail Mountain Masochist trail shoes (value $120)
Friday, December 9, 2011
Titans Tweet
As requested .. you can now follow our 'tweets' .. @squamishtitans ..
It's all part of the social networking learning curve as we reach out in as many ways as we can. Thanks for the suggestion Patrick.
Inaugural Titans Santa Shuffle
The first annual Titans Santa Shuffle...let's make it happen!
Tossing around the idea of next Sat or Sun (Dec 17th/18th) at 9:00 am, meet at The Bean in Brackendale in your best Christmas pajamas for an easy group run/shuffle followed by coffee at The Bean.
See the discussion begun by Kathryn on FaceBook.
AGM News: New Board
A new board was elected last night.
First we want to send out huge thanks to four long-serving executives for their tireless efforts the last few years. The club has never been stronger than it is today.
Our departing from the board executives are Vicki Haberl, Sara Hamilton, Rich Rawling and Heather Sidsworth.
While departing from the board, Rich has set himself a March deadline for a revamp of our website.
New to the board are Richard Avedon-Savage, Andrew Clegg, Dekek Gagne, Nicole McRae, Yi-khy Saw and Leah Stadelmann. Volunteers are key to our success.
And finally the executives who are transitioning from 2011 to 2012 include Graham as president, Kathryn who become vice president and membership director, Roger, Susanne and Tim.
As a result, the 2012 board has expanded by two to 11 people.
WANTED: 5km Run Coordinator
We are looking for someone to put up their hand and 'run' our "It's not a race 5k" Series in 2012.
What we'd like is to expand the event to at least six timed efforts from four last year.
Roger is open to discussing and advising on what he did this past season.
We'd like the first one to be held in late January so don't hesitate or this opportunity may be lost.
What we'd like is to expand the event to at least six timed efforts from four last year.
Roger is open to discussing and advising on what he did this past season.
We'd like the first one to be held in late January so don't hesitate or this opportunity may be lost.
Wednesday, December 7, 2011
Coach Troy on the 'off-season'
Coach Troy Jacobson offers some insight into your off-season training
Published Wednesday, December 7, 2011
Off-season. What in the world does that mean anymore for an Ironman triathlete? Is there such a thing as an off-season nowadays ... or does one phase of your training blend into the next, so it seems like there is just one continuous in-season? Confusing, right? Well, I'm going to confuse you a little more as well as, hopefully, give you some clarity at the same time.
Originally from: http://ironman.com/training/coach-troy-jacobson-offers-some-insight-into-your-off-season-training utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+ironman%2Ftopstories+%28Ironman.com+Top+Stories%29#ixzz1g6okGHRc
Thursday, December 1, 2011
Test of Metal - local registration tonight
Registrations will only be accepted on-line through the Test of Metal website at
www.testofmetal.com
For those of you who can not get enough racing in Squamish, there are four other great races ahead, Orecrusher in May, Gear Jammer and Flow (downhill) in July and Just Another Bike Race in August.
Tuesday, November 29, 2011
Train with Jan in the Czech Republic
That's right, Jan Francke is challenging all interested athletes to drop in for a week of training in his hometown in the Czech Republic from May 30 to June 12.
If interested click on the link to see more details: http://www.janfrancke.com/p/training-camps.html
If you have questions, Jan says please send him a message: venca AT janfrancke.com
Jan would like to hear back by the end of February so he can start to finalize some of the camp's plans.
If interested click on the link to see more details: http://www.janfrancke.com/p/training-camps.html
If you have questions, Jan says please send him a message: venca AT janfrancke.com
Jan would like to hear back by the end of February so he can start to finalize some of the camp's plans.
Monday, November 28, 2011
Bikram December offer
It's an even better offer than negotiated on your behalf earlier this fall.
For the month of December, you can attend 12 classes for $89 plus tax (just shy of $100). That's about half the normal price.
Most week days there are three class options: 9.30am, 5.30pm and 7.30pm. There are two classes on Saturday and Sunday.
For the month of December, you can attend 12 classes for $89 plus tax (just shy of $100). That's about half the normal price.
Most week days there are three class options: 9.30am, 5.30pm and 7.30pm. There are two classes on Saturday and Sunday.
Saturday, November 26, 2011
Membership
TriBC is changing its annual membership to a calendar year as of January. We, the Squamish Titans, will match that change.
As a result, TriBC and Titans memberships will be valid from January 1 through December 31, as of 2012 and going forward.
Both TriBc and the Titans are offering discounts as we make the transition.
Renew or join before the end of January for the best price - $48.75!
More details can be found on the website.
As a result, TriBC and Titans memberships will be valid from January 1 through December 31, as of 2012 and going forward.
Both TriBc and the Titans are offering discounts as we make the transition.
Renew or join before the end of January for the best price - $48.75!
More details can be found on the website.
Thursday, November 24, 2011
Annual General Meeting and Christmas Party!!!
Annual General Meeting and Christmas Party!!!
The Squamish Titans AGM will be held on Thursday, December 8, beginning at 6:00 p.m. Everyone is invited to attend this quick-paced meeting, and to offer your input on what you want your Titans multi-sport club to be. There will be elections of executive positions, but don't let that scare you from attending. No one will be pressured into taking on a job they don't want! And if you show up no later than 6:15, you can enter your name in the draw for a free Squamish Triathlon entry.
Immediately following the AGM, join us for the annual Christmas Party, an event not to be missed. We provide great food and non-alcoholic beverages. Feel free to bring along some Christmas baking, and your beverage of choice if you want something that will give you an excuse to miss work on Friday.
If you need details on the location, please ask. As it is at a member's home, it won't be detailed here.
The Squamish Titans AGM will be held on Thursday, December 8, beginning at 6:00 p.m. Everyone is invited to attend this quick-paced meeting, and to offer your input on what you want your Titans multi-sport club to be. There will be elections of executive positions, but don't let that scare you from attending. No one will be pressured into taking on a job they don't want! And if you show up no later than 6:15, you can enter your name in the draw for a free Squamish Triathlon entry.
Immediately following the AGM, join us for the annual Christmas Party, an event not to be missed. We provide great food and non-alcoholic beverages. Feel free to bring along some Christmas baking, and your beverage of choice if you want something that will give you an excuse to miss work on Friday.
If you need details on the location, please ask. As it is at a member's home, it won't be detailed here.
Tuesday, November 22, 2011
2012 race dates for some triathlons
These are the races put on by Outback Events.
There is early bird pricing on Oliver on June 17th (not the half), Desert Half and Sylvan Lake. You need to enter by Dec 15.
May 27th: Mission Classic Gran Fondo - Mission, BC
June 3rd: Oliver Half - Oliver, BC
June 17th: Oliver "Wine Capital of Canada" Triathlon - Oliver, BC
July 8th: Desert Half - Osoyoos, BC
July 22nd: Runner's Den Sylvan Lake - Sylvan Lake, AB
September 9th: Cultus Lake Triathlon - Cultus Lake, BC
www.outbackevents.ca
There is early bird pricing on Oliver on June 17th (not the half), Desert Half and Sylvan Lake. You need to enter by Dec 15.
May 27th: Mission Classic Gran Fondo - Mission, BC
June 3rd: Oliver Half - Oliver, BC
June 17th: Oliver "Wine Capital of Canada" Triathlon - Oliver, BC
July 8th: Desert Half - Osoyoos, BC
July 22nd: Runner's Den Sylvan Lake - Sylvan Lake, AB
September 9th: Cultus Lake Triathlon - Cultus Lake, BC
www.outbackevents.ca
Monday, November 21, 2011
Book reviews wanted
Have you read a book about swimming, cycling or running? Or triathlon? Or an athlete? What I'd like to encourage, especially for the new books we donated to the library, is to write some simple reviews.
Here are some guidelines:
Rate the book out of five, write 200 words and focus on one or two things that you learned or that inspired you.
Send to me and I'll post it.
tim AT triathletetim.com
Here are some guidelines:
Rate the book out of five, write 200 words and focus on one or two things that you learned or that inspired you.
Send to me and I'll post it.
tim AT triathletetim.com
Sunday, November 20, 2011
Year end maintenance
This is what Chris McCormack is doing as the year end approaches. From an interview on slowtwitch:
*Note: Challenge Cairns is an Iron distance event set for Cairns, northern Australia on June 3, 2012
CHRIS MCCORMACK: I think the key for now going into the end of the year for those building towards Cairns would be prime maintenance work. Building up a level of fitness that will enable you to put in the heavy work to be done in your aerobic block of work, and laying down some strength and power work. I would have a fairly broad maintenance program for my VO2 work and fitness work. Set myself some soft mileage goals across swim, bike and run and keep the consistency in these across a period of time.
I would be working heavily on a gym program maybe 3 times a week, that would be strength and power orientated and have 4 key sessions per week locked in that were specific to my particular weaknesses. These 2 months until the new year starts can be difficult for training because of so many holidays and festivities that come with this time of year. I say enjoy these to some degree, but just keep a consistent, enjoyable training routine that is not overly structured—which can lead to burnout late into an Ironman program when it is important—but is consistent enough to keep you ready to ramp up into some solid growth and structure come the new year.
http://www.slowtwitch.com/Interview/Macca_speaks_volumes_2440.html
*Note: Challenge Cairns is an Iron distance event set for Cairns, northern Australia on June 3, 2012
CHRIS MCCORMACK: I think the key for now going into the end of the year for those building towards Cairns would be prime maintenance work. Building up a level of fitness that will enable you to put in the heavy work to be done in your aerobic block of work, and laying down some strength and power work. I would have a fairly broad maintenance program for my VO2 work and fitness work. Set myself some soft mileage goals across swim, bike and run and keep the consistency in these across a period of time.
I would be working heavily on a gym program maybe 3 times a week, that would be strength and power orientated and have 4 key sessions per week locked in that were specific to my particular weaknesses. These 2 months until the new year starts can be difficult for training because of so many holidays and festivities that come with this time of year. I say enjoy these to some degree, but just keep a consistent, enjoyable training routine that is not overly structured—which can lead to burnout late into an Ironman program when it is important—but is consistent enough to keep you ready to ramp up into some solid growth and structure come the new year.
http://www.slowtwitch.com/Interview/Macca_speaks_volumes_2440.html
Wednesday, November 16, 2011
Titans donation expands Squamish Library’s sports collection
As the first dusting of snow settles over town, it’s the perfect time to look ahead to the 2012 triathlon season.
To help encourage both would-be and current triathletes, the Squamish Titans have donated 12 books on triathlon, swimming and running to the library.
Check out “I’m Here to Win: A World Champion’s Advice for Peak Performance” by Australian Chris McCormack, who has never lacked confidence in his ability to succeed.
For inspiration, read about the 22 athletes profiled in “Sub Nine: History’s Fastest Ironwomen” by local author and Titans member Tim Moore.
Tap Joe Friel and Gordon Byrn for advice in, “Going Long: Training for Triathlon’s Ultimate Challenge”. Or Friel’s standalone “Your Best Triathlon”.
Titans president Graham Schulz says the 100-member club looks forward to further building the library’s collection in the year ahead, part of a broader effort to educate those athletes keen on taking their performance to the next level.
For some, Schulz says, the next level may simply be signing up for one’s first triathlon or seeking a personal best at the Squamish Triathlon next July 15th.
While competitive age-group Ironman athletes will train 20 hours or more a week year in and year out, most weekend warriors participating in Olympic and half iron distance events can improve with shorter, more focused workouts.
Check out “The Time-Crunched Triathlete: Race-Winning Fitness in 8 Hours a Week” by Chris Carmichael and Jim Rutberg.
Among the other new recent books in the library is “A Hundred Reasons to Run 100km” by Margreet Dietz, another local resident and Titans member. It has good simple advice on how to prepare for long runs, whether simply for keeping fit or racing.
Other running classics now available at the library thanks to the Titans are Timothy Noakes’ “Lore of Running”, Michael Sandrock’s “Running Tough” and a great book on preparing your mind to race, “Running Within” by Jerry Lynch and Warren Scott as well as “Runner’s World Complete Book of Women’s Running”.
There are also two new swim conditioning books in the sports collection, a timely reminder as the Titans masters swim squad powers through coached sessions on Monday and Wednesday evenings, and Friday mornings.
To help encourage both would-be and current triathletes, the Squamish Titans have donated 12 books on triathlon, swimming and running to the library.
Check out “I’m Here to Win: A World Champion’s Advice for Peak Performance” by Australian Chris McCormack, who has never lacked confidence in his ability to succeed.
For inspiration, read about the 22 athletes profiled in “Sub Nine: History’s Fastest Ironwomen” by local author and Titans member Tim Moore.
Tap Joe Friel and Gordon Byrn for advice in, “Going Long: Training for Triathlon’s Ultimate Challenge”. Or Friel’s standalone “Your Best Triathlon”.
Titans president Graham Schulz says the 100-member club looks forward to further building the library’s collection in the year ahead, part of a broader effort to educate those athletes keen on taking their performance to the next level.
For some, Schulz says, the next level may simply be signing up for one’s first triathlon or seeking a personal best at the Squamish Triathlon next July 15th.
While competitive age-group Ironman athletes will train 20 hours or more a week year in and year out, most weekend warriors participating in Olympic and half iron distance events can improve with shorter, more focused workouts.
Check out “The Time-Crunched Triathlete: Race-Winning Fitness in 8 Hours a Week” by Chris Carmichael and Jim Rutberg.
Among the other new recent books in the library is “A Hundred Reasons to Run 100km” by Margreet Dietz, another local resident and Titans member. It has good simple advice on how to prepare for long runs, whether simply for keeping fit or racing.
Other running classics now available at the library thanks to the Titans are Timothy Noakes’ “Lore of Running”, Michael Sandrock’s “Running Tough” and a great book on preparing your mind to race, “Running Within” by Jerry Lynch and Warren Scott as well as “Runner’s World Complete Book of Women’s Running”.
There are also two new swim conditioning books in the sports collection, a timely reminder as the Titans masters swim squad powers through coached sessions on Monday and Wednesday evenings, and Friday mornings.
Tuesday, November 15, 2011
2012 Edition of Loop the Lakes MAY 26th
Mark your calendars .. the 2012 edition of the Loop the Lakes will take place in May!!!!
Saturday, May 26th 2012
8km, 15km, new Half Marathon and a fun 1km Kids Race
Alice Lake Provincial Park
Saturday, May 26th 2012
8km, 15km, new Half Marathon and a fun 1km Kids Race
Alice Lake Provincial Park
New Balance Fall Classic
A number of members are heading to the Fall Classic in Vancouver on Sunday. There may be an opportunity to car pool so check with others who have been running regularly .. and please don't hesitate to post a note on Facebook.
http://fallclassicrun.com/
http://fallclassicrun.com/
Monday, November 14, 2011
We're looking for (a few) you!
It's almost that time of year - the annual meeting and year-end bash are fast approaching. Specific details on the location and date will be released shortly.
We've had a superb 2011. Our club is stronger than ever and we're looking forward to the new year.
We have a ton of fresh ideas and we are looking for more of them.
We will have several board openings for the year ahead and look forward to filling them at next month's meeting.
You need not have any particular skills. You don't need to be an elite athlete either.
What the club needs more than anything else is enthusiasm.
If you have any questions about how to help out, please just ask one of the existing board members.
We've had a superb 2011. Our club is stronger than ever and we're looking forward to the new year.
We have a ton of fresh ideas and we are looking for more of them.
We will have several board openings for the year ahead and look forward to filling them at next month's meeting.
You need not have any particular skills. You don't need to be an elite athlete either.
What the club needs more than anything else is enthusiasm.
If you have any questions about how to help out, please just ask one of the existing board members.
Sunday, November 13, 2011
Swim team success
Congrats to the four swimmers at the UBC meet on the weekend: Heather, Yi-khy, Andrew and Simon!
Monday, November 7, 2011
CompuTrainer opportunity
Last Friday evening a few of us enjoyed a tropically warm ride along a relaxed stretch on the Ironman Hawaii course....just a stone's throw from the Squamish Home Depot. Let's ride another warm stretch of road this Friday evening!
What: A 1+ hour ride (maximum group size: 6) on Jen Segger's CompuTrainers
When: This Friday, Nov 11, 6 pm (arrive a few minutes early for set-up, especially if this is your first computrainer session)
Place: Challenge by Choice ( http://challengebychoice.ca/pages/bike/performance-cycling-computrainer.php )
Bring: Your very clean road bike and gear, water bottle, towel
Cost: $20 for a single drop-in or $90 for 5x drop-in package.
Registration: First come, first served by e-mailing Jen Segger <jen@challengebychoice.ca>. This time spot is open to the public, so book early.
**If there is solid interest (that'd be paid commitment of 4+ people) we can book future Thursday evening slots for exclusive club use.
- Rich
- Rich
Saturday, November 5, 2011
Whistler 50
It was a huge success ... about 60 solo starters and about 160 eight-member teams ..
Weather was superb for us .. a bit chilly at the start but sunshine as the day progressed
Highly recommended!
Weather was superb for us .. a bit chilly at the start but sunshine as the day progressed
Highly recommended!
Wednesday, October 26, 2011
So you want to be a coach ...
The Coaches Association of BC has a flashy new site with a great page of links on resources for coaches.
If you aren't familiar with what it takes to become a triathlon coach, check out TriBC or ask.
Several members of the executive are 'community coaches' and there's one progressing on the next level.
If you aren't familiar with what it takes to become a triathlon coach, check out TriBC or ask.
Several members of the executive are 'community coaches' and there's one progressing on the next level.
Tuesday, October 25, 2011
Whistler 50 looking for volunteers
It's the newest member of the ultra running schedule for the Sea to Sky, the Whistler 50.
The debut event is on Saturday November 5th and the race director is looking for a few more people to help.
There are about 50 individual and about 200 team members who will be on the course.
It's a four lap course with 17km for the first one and then three laps of 21km each .. to reach the 50 MILE mark.
http://www.bcathletics.org/whistler50/
The debut event is on Saturday November 5th and the race director is looking for a few more people to help.
There are about 50 individual and about 200 team members who will be on the course.
It's a four lap course with 17km for the first one and then three laps of 21km each .. to reach the 50 MILE mark.
http://www.bcathletics.org/whistler50/
Monday, October 17, 2011
Looking for a fresh swimming challenge
As if swimming wasn't challenging enough...... :)
Here are a couple of options in November to give a goal to your workouts (sometimes completion can be a goal but other times, we need to push it!)
- Sunday November 13th - 9:30 am (warm-up) to 3:30pm UBC Masters Swim Meet 2011 -- fun short meet, great opportunity to get some times in, followed by a social.
For the long distance swimmers:
- Saturday November 19th, 2011 -- 6:00am warm-up to 8:30am Hyde Creek Masters 5k Challenge. - you have 2 hours to complete a pool 5k swim. Solo or relay
Please contact me if you would like more information or sign up for either event.
See you at the pool,
Roseline
Tuesday, October 11, 2011
Fall running races
Some fall running races to put on your schedule:
Oct 30 - James Cunningham Seawall 9.5km .. 10am start .. $20 entry until the 23rd
Nov 5 - Whistler 50 relay & ultra * relay this year MUST include 8 people
Nov 20 - Fall Classic 10k and half marathon options
Oct 30 - James Cunningham Seawall 9.5km .. 10am start .. $20 entry until the 23rd
Nov 5 - Whistler 50 relay & ultra * relay this year MUST include 8 people
Nov 20 - Fall Classic 10k and half marathon options
Tuesday, October 4, 2011
Bikram Sea to Sky for the Titans!
PARTNERS IN PERFORMANCE
As noted last week, we have begun working with a number of new partners to help all of us reach the next level.
The offers below are for Titans members in good standing.
Bikram Sea to Sky
http://www.bikramyogaseatosky.com/BYSS/Welcome.html
Jena Steele is offering Titans’ members the chance to sign up and heat up:
- you can begin with one week unlimited at $20 + tax
- within that week you can sign up for two Titans specific offers:
a 10-class card for $150 + tax or a 20-card pass for $250 + tax
You also can sign up for longer term passes of three-months for $315 + tax and for a year for $949 + tax.
Jena has opened the door for a Titans specific class if there are enough of us interested. If this would be of interest please contact Tim at triathlete_tim AT yahoo.com
As noted last week, we have begun working with a number of new partners to help all of us reach the next level.
The offers below are for Titans members in good standing.
Bikram Sea to Sky
http://www.bikramyogaseatosky.com/BYSS/Welcome.html
Jena Steele is offering Titans’ members the chance to sign up and heat up:
- you can begin with one week unlimited at $20 + tax
- within that week you can sign up for two Titans specific offers:
a 10-class card for $150 + tax or a 20-card pass for $250 + tax
You also can sign up for longer term passes of three-months for $315 + tax and for a year for $949 + tax.
Jena has opened the door for a Titans specific class if there are enough of us interested. If this would be of interest please contact Tim at triathlete_tim AT yahoo.com
Wednesday, September 28, 2011
Jen's offer extended to October 8th
See all the details below, in the previous post.
Instead of Sept 30, it is now October 8!!!
Don't delay ..
Instead of Sept 30, it is now October 8!!!
Don't delay ..
Challenge by Choice for the Titans!
PARTNERS IN PERFORMANCE
We are constantly looking to offer Titans members the chance to learn more about training and to find fresh ways to keep fit and motivated through the fall and winter seasons, and be in the best position to reach your objectives in 2012.
The offers below are for Titans members in good standing.
Challenge by Choice
http://www.challengebychoice.ca/
Jen Segger is offering Titans’ members the chance to sign up for:
a three-month C3 Unlimited pass for $330 + tax
(as many C3 strength and Spin classes as you want each month)
This pass will be available now, to be purchased by the end of September, with a second one available for purchase by the end of January. This is a superb offer. A three-month pass is usually $440 (it’s even better than Jen’s current promotion of $390).
Titans also are eligible, as we have since Jen opened her facility, for a 15 per cent discount off monthly passes.
As for CompuTrainer sessions, we will be looking at a Titans specific class or classes depending on level of interest. Please let Tim know and we will assess our options. Triathlete_Tim AT yahoo.com
We are constantly looking to offer Titans members the chance to learn more about training and to find fresh ways to keep fit and motivated through the fall and winter seasons, and be in the best position to reach your objectives in 2012.
The offers below are for Titans members in good standing.
Challenge by Choice
http://www.challengebychoice.ca/
Jen Segger is offering Titans’ members the chance to sign up for:
a three-month C3 Unlimited pass for $330 + tax
(as many C3 strength and Spin classes as you want each month)
This pass will be available now, to be purchased by the end of September, with a second one available for purchase by the end of January. This is a superb offer. A three-month pass is usually $440 (it’s even better than Jen’s current promotion of $390).
Titans also are eligible, as we have since Jen opened her facility, for a 15 per cent discount off monthly passes.
As for CompuTrainer sessions, we will be looking at a Titans specific class or classes depending on level of interest. Please let Tim know and we will assess our options. Triathlete_Tim AT yahoo.com
Saturday, September 24, 2011
Partners in Performance
While it has been a relatively quiet few weeks for most of us, we've been working hard to help find a way for everyone to keep fit and motivated in the coming months.
The start of the masters swim squad is one effort. More details can be in yesterday's post.
A key part of our overall approach has been looking for 'PARTNERS IN PERFORMANCE'. In a way, it is the Titans Own the Podium program.
Performance though is defined by you. It can be personal or competitive.
Our cornerstone partner is Challenge by Choice with Jen and JF - two seriously fit and enthusiastic believers in the importance of living each day to its fullest.
Specific details on our partnership with CBC and at least one other partner will be announced very soon.
The start of the masters swim squad is one effort. More details can be in yesterday's post.
A key part of our overall approach has been looking for 'PARTNERS IN PERFORMANCE'. In a way, it is the Titans Own the Podium program.
Performance though is defined by you. It can be personal or competitive.
Our cornerstone partner is Challenge by Choice with Jen and JF - two seriously fit and enthusiastic believers in the importance of living each day to its fullest.
Specific details on our partnership with CBC and at least one other partner will be announced very soon.
Friday, September 23, 2011
Swimming starts soon
It's that time of year again.
The sun is sleeping in and also going to bed earlier. Opening night is fast approaching for the Canucks too.
And ... that's right, the Titans Masters swim squad is about to hit the water.
For a mere $99, you will have the opportunity for three coached sessions and one posted session a week. That works out to less than $1 a session because you'll be in the pool from early October until the end of May.
You can sign up for the squad through the Titans website
As for pool access, we are recommending swimmers opt for either the 10 or 20 economy passes. The 10 card pass is $44.35 ; the 20 card pass is $83.78. An annual pool pass is $511.10.
There will be no discounted annual pool pass this year despite efforts to secure one.
The sun is sleeping in and also going to bed earlier. Opening night is fast approaching for the Canucks too.
And ... that's right, the Titans Masters swim squad is about to hit the water.
For a mere $99, you will have the opportunity for three coached sessions and one posted session a week. That works out to less than $1 a session because you'll be in the pool from early October until the end of May.
You can sign up for the squad through the Titans website
As for pool access, we are recommending swimmers opt for either the 10 or 20 economy passes. The 10 card pass is $44.35 ; the 20 card pass is $83.78. An annual pool pass is $511.10.
There will be no discounted annual pool pass this year despite efforts to secure one.
Tuesday, September 20, 2011
Whistler Spirit Run on Saturday
The Whistler Spirit Run (Cross Country and Trail) is taking place on Saturday. Events begin at 11am.
For more details, click here
The Whistler Spirit Run & Festival is a one-day cross-country and trail running event that takes place at Whistler Olympic Park and features something for everyone.
The Event
Competitors can expect cross-country events for all age groups from children to masters competing at distances ranging from 1km to 8km, including a family fun run. Our events welcomes all ages and abilities for the highly competitive runners or for those just our for a fun trail run, or a relay event for teams of four. All events are run on mixed-surface trails, including gravel and bark mulch.
Cross Country and Trail Running
September 24, 2011
Awards And Reception Following
The Event
Competitors can expect cross-country events for all age groups from children to masters competing at distances ranging from 1km to 8km, including a family fun run. Our events welcomes all ages and abilities for the highly competitive runners or for those just our for a fun trail run, or a relay event for teams of four. All events are run on mixed-surface trails, including gravel and bark mulch.
http://www.whistlerspiritrun.com/
For more details, click here
The Whistler Spirit Run & Festival is a one-day cross-country and trail running event that takes place at Whistler Olympic Park and features something for everyone.
The Event
Competitors can expect cross-country events for all age groups from children to masters competing at distances ranging from 1km to 8km, including a family fun run. Our events welcomes all ages and abilities for the highly competitive runners or for those just our for a fun trail run, or a relay event for teams of four. All events are run on mixed-surface trails, including gravel and bark mulch.
Cross Country and Trail Running
September 24, 2011
| Saturday, Sept. 24th | ||
| 11:00 | 6k Women 8K Men | Whistler Spirit Run – Women & Men *Open, University and Masters Divisions |
| 12:00 | 2K Girls & Boys | Elementary 12 & Under |
| 12:30 | 3k Girls & Boys | Junior High 15 & Under |
| 1:15 | 4K Girls 5K Boys | Senior High 17 & Under |
| 2:00 | 1k | Family FUN RUN |
| 2:30 | 4x2k RELAY | Corporate, Club, & Family Divisions |
The Event
Competitors can expect cross-country events for all age groups from children to masters competing at distances ranging from 1km to 8km, including a family fun run. Our events welcomes all ages and abilities for the highly competitive runners or for those just our for a fun trail run, or a relay event for teams of four. All events are run on mixed-surface trails, including gravel and bark mulch.
http://www.whistlerspiritrun.com/
Monday, September 19, 2011
A message from our Masters' Coach
Dear swimmers,
I am pleased to be contacting you for the first time this season. In the upcoming months, I will have occasion to spend many hours with you and I hope that you and I will also have the opportunity to work together on a regular basis
A bit about me:
I now have many years of swimming literacy. Starting at the tender age of eight, I joined the Club Aquatique Montreal Olympique in Montreal in 1976. I swam for eight years under Tom Johnson as a head coach and spent many hours in the pool training and competing provincially, nationally and internationally. After many years away from swimming, I again started training in 2004 in Hong Kong with triathletes and it gave a new direction to my passion for aquatics. That’s when I realized that swimming as an adult is just not the same.
I spent six years studying different approaches to swimming and developed a new technique for efficient swimming. This technique applies very well to triathletes as it is based on efficient effortless swimming, more of a swim for life approach. I started my own swim coaching and instructing company here in Squamish called Garibaldi Advance Swimming and started working with swimmers as a personal coach.
Now, I am given the opportunity to take the helm of a well-established team and am very much looking forward to the challenges and thrills of coaching you. It is a new experience for me and I will try to live up to your expectations. I am very excited to bring to you my experience and hope to enhance your performance and maybe get some of you to start having fun with swim meets and pass on some of my passion as I help you attain your individual swim goals.
The Season
Our practices together will be 1 hour long, Monday & Wednesday evenings and Friday morning. I will post a work out for the Tuesday morning swimmers. Regardless of how many practices you can attend, I hope to bring excitement and improvement to every one of them.
I realize that the majority of you are triathletes and will train you as such. Distance, strength and efficiency is what I hope to bring you. For those of you who have dipped into the Masters Swim competition last year, I really hope you will continue and start enjoying more and more competitions this year. We have a good line up of meets:
Sunday Nov 13th – UBC Masters Swim Meet, Vancouver
Sunday Feb 12th – English Bay Swim Club ‘love to swim’ meet, Vancouver
March 30, April 1 – BC Provincials, Victoria
May 18-21 – Canadian Masters National Championship, Kelowna
I am also an avid fan of Open Water swimming and there will be a great opportunities in Open Water events next summer to get ready for.
Organization
The club is run by the Squamish Titans and the Executive Committee works hard at securing pool times, administering the costs and membership fees. Any questions regarding those can be taken up with the Committee directly.
Below is a short questionnaire. Please take the time to fill it our and return to me. It will give me a chance to get to know you, your goals and expectations.
Looking forward to meeting you each individually on the pool deck.
Keep swimming,
Roseline Grimm
Coach, Squamish Titans Swim Team
Questionnaire for Swimmers
Squamish Titans Swimmer Questionnaire
1. Why did you register to participate in this sport?
2. What are your expectations of the program leaders, and specifically of the coach?
3. In your opinion, what goals should be set for 1. Yourself 2. The team ?
4. Identify the events (if any) you are training for.
5. Important facts about your that team leaders should know about (e.g.: allergies, health issues, previous injuries, etc.).
Participant’s Name _____________________________________________
<garibaldiadvanceswimming@gmail.com>
Sunday, September 18, 2011
Wednesday, September 14, 2011
Tuesday, September 13, 2011
Gary Roberts' nutrition advice
For those of you unfamiliar with Gary Roberts, he's a now retired NHLer. He had to retire at the age of 30 from injury, but then began working with a group of medical, strength, nutritional and other specialists was able to resume playing, and 'stuck' around for another 11 years.
He now 'coaches' or guides more than 40 pros on offseason conditioning as well as year-round nutrition. He's also reached out to junior teams. Here's his grocery list (for the full story click on this link):
THE DIET
- Full-fat yogurt, pressed cottage cheese, goat’s milk (3.5% MF), organic cream cheese, raw or cured parmigiano
- Organic steak, natural sausage, organic chicken, wild-caught canned tuna, wild salmon
- Kale, baby greens (Asian mix, root mix, mache), sprouts (sunflower, pea, arugula), avocado, chickpeas, mung beans, lentils
- Quinoa, brown rice, brown-rice pasta, salba, chia, hemp, sunflower seeds
- Brazil nuts, walnuts, almonds, coconut
- Extra-virgin olive oil (and coconut oil)
- Variety of other fresh fruits (including goji berries) and vegetables
- Stay away from processed and unhealthy packaged foods
He now 'coaches' or guides more than 40 pros on offseason conditioning as well as year-round nutrition. He's also reached out to junior teams. Here's his grocery list (for the full story click on this link):
THE DIET
- Full-fat yogurt, pressed cottage cheese, goat’s milk (3.5% MF), organic cream cheese, raw or cured parmigiano
- Organic steak, natural sausage, organic chicken, wild-caught canned tuna, wild salmon
- Kale, baby greens (Asian mix, root mix, mache), sprouts (sunflower, pea, arugula), avocado, chickpeas, mung beans, lentils
- Quinoa, brown rice, brown-rice pasta, salba, chia, hemp, sunflower seeds
- Brazil nuts, walnuts, almonds, coconut
- Extra-virgin olive oil (and coconut oil)
- Variety of other fresh fruits (including goji berries) and vegetables
- Stay away from processed and unhealthy packaged foods
Tuesday, August 30, 2011
Monday, August 29, 2011
Ironman Canada
It was a 'hot' day for those who raced in Penticton including our own Derek Gagne who set a PB at his second Ironman.
Derek clocked a superb bike split at his second consecutive M-Dot in the Okanagan, and he's already signed up for next year.
Derek clocked a superb bike split at his second consecutive M-Dot in the Okanagan, and he's already signed up for next year.
Monday, August 22, 2011
Century Ride
Congrats to all who made it out to the Century ride and for all the work by Sara and Louie to help organize the event as well as weekend rides through summer.
The Gran Fondo is now weeks away.
The Gran Fondo is now weeks away.
Monday, August 8, 2011
If you encounter a cougar ...
COUGAR ENCOUNTERS
- The following are guidelines in the event that you do encounter a cougar:
- Stay calm and keep the cougar in view. Pick up children immediately - children frighten easily, the noise and movements they make could provoke an attack. Back away slowly, ensuring that the animal has a clear avenue of escape. Make yourself look as large as possible. Keep the cougar in front of you at all times.
- Never run or turn your back on a cougar. Sudden movement may provoke an attack.
- If a cougar shows interest or follows you, respond aggressively. Maintain eye contact with the cougar, show your teeth and make loud noise. Arm yourself with rocks or sticks as weapons. Crouch down as little as possible when bending down to pick up things off of the ground.
- If a cougar attacks, fight back. Convince the cougar you are a threat and not prey. Use anything you can as a weapon. Focus your attack on the cougar's face and eyes.
Be aware on the trails
*This is from the District:
Effective Immediately
The following trails are CLOSED until FURTHER notice
Jacks Trail
Mike's Loop
Credit Line
Entrails
Marc my Word
Value Added
Wonderland
Mike's Loop
Credit Line
Entrails
Marc my Word
Value Added
Wonderland
These trails are being closed due to an aggressive cougar in the area.
Conservation Officers are working on this issue in partnership with BC Parks
Please obey all closures.
For information on cougar safety please follow this link:
http://www.env.gov.bc.ca/cos/info/
wildlife_human_interaction/docs/cougars.html
http://www.env.gov.bc.ca/cos/info/
wildlife_human_interaction/docs/cougars.html
Sunday, August 7, 2011
Sooke Half Ironman
A superb day for a superb event. Definitely a challenging bike course but very cool that the highway between Sooke and Port Renfrew was closed for the race.
Second place age group finishes for Jenni Chancey and Tim Moore.
Second place age group finishes for Jenni Chancey and Tim Moore.
Saturday, August 6, 2011
Friday, August 5, 2011
Loggers' Day 10k
From the Chief:
This year’s winners of the Slavo Lehockey Memorial Trophy, given to the local runners with the fastest times, were Jody Parry for the males and Margreet Dietz for the females. Parry finished 30th overall, with a time of 40:00, while Dietz finished the race in 40:14, good for seventh among all females.
Other notable local times included Gord Addison (41st overall), John Redpath (45th overall) and Ross Young (46th overall). Heather Sidsworth also had a nice run, as she was the only female competing in the 60 to 64 division and finished the race in 1:01:43.
A total of 223 racers competed in the event, an increase over the 175 that competed at last year’s race. The Squamish Days 10K is the second-to-last race in the Lower Mainland road race series. Racers will next travel to the Richmond Olympic Oval for the final race of the series on Aug. 14.
Sunday, July 17, 2011
Across the Lake
7th in age group, Kathryn Fox.
The Across The Lake Swim began in 1949 and is the longest running annual open water race in British Columbia. It is also the last event left from the early Kelowna Regatta.
It's a 2.1 km linear swim course across Okanagan Lake.
http://www.acrossthelakeswim.com/
The Across The Lake Swim began in 1949 and is the longest running annual open water race in British Columbia. It is also the last event left from the early Kelowna Regatta.
It's a 2.1 km linear swim course across Okanagan Lake.
http://www.acrossthelakeswim.com/
Saturday, July 16, 2011
Training the mind
I just read an interesting column on keep one's mind on the task at hand by an Ironguides' coach.
“Focus” is the uninterrupted connection between the athlete and their task; that trance-like state of deep concentration when you are aware only of the things relating to your performance; that sense of effortless control and a total absence of self-consciousness when the boundaries of self and task have melted away into one seamless activity. Some athletes refer to this as “flow” or being “in the zone”.
Check out the rest of what Shem has to say here:
Wednesday, July 13, 2011
Your next race
| July 17 | Investors Group Peach Classic RACE SERIES #6 - OLYMPIC BC OLYMPIC DISTANCE CHAMPIONSHIPS | Penticton | Sprint/Olympic |
| July 17 | Prince George Citizen Tri & Du | Prince George | Sprint/Olympic |
| July 17 | Point Grey Triathlon | Vancouver | Sprint/Other |
| July 16/17 | Heart of the Rockies Triathlon | Inveremere | KOS/Sprint/Olympic |
| July 24 | Sun Rype TRi KiDS Triathlon Series | Kelowna | KOS |
| July 31 | Self Transcendence Triathlon & Duathlon RACE SERIES #7 SPRINT & BC SPRINT DISTANCE CHAMPIONSHIPS | Victoria | Sprint/Olympic |
| July 31 | Nelson CYSWOG 'N' FUN Triathlon | Nelson | Sprint/Olympic |
| August 7 | Walnut Grove Triathlon | Langley | KOS/Sprint |
| August 7 | Subaru Sooke Triathlon RACE SERIES #8 BC LONG DISTANCE CHAMPIONSHIPS | Sooke | Sprint/Olympic/Half |
| Aug. 20/21 | Pushor Mitchell Apple Triathlon | Kelowna | KOS/Sprint/Olympic |
| Sept. 4 | Xterra Canadian Open Championships | Whistler | Other |
| Sept. 4 | Summerland Sprint & KOS Triathlon | Summerland | KOS/Sprint |
| Sept. 5 | Vancouver Triathlon | Vancouver | Sprint/Olympic |
| Sept. 11 | Cultus Lake Triathlon | Chilliwack | Sprint/Olympic |
Brohm is open
Yi-khy (non wetsuit) and I (wetsuit) swam at Brohm this morning. It was overcast but clear at 7am.
As for the water temperature, we both were awake soon after dropping into the lake. But within a few minutes we were comfortable and easily swam out to the swing and back.
I see Kathryn plans to be there tomorrow at 6.30am.
As for the water temperature, we both were awake soon after dropping into the lake. But within a few minutes we were comfortable and easily swam out to the swing and back.
I see Kathryn plans to be there tomorrow at 6.30am.
Tuesday, July 12, 2011
Tuesdays on Trails
Starting tonight Tuesday runs will be on the trails!!
We'll meet at a different location each week, form into groups and then go and run on a pre-marked course on Squamish's awesome network of trails. The runs will last between 1 - 1.25 hours and are done at as liesurely a pace as you want.
This week we'll meet at the top of Perth Drive in Garibaldi Highlands for 6:00 pm.
We'll meet at a different location each week, form into groups and then go and run on a pre-marked course on Squamish's awesome network of trails. The runs will last between 1 - 1.25 hours and are done at as liesurely a pace as you want.
This week we'll meet at the top of Perth Drive in Garibaldi Highlands for 6:00 pm.
Monday, July 11, 2011
Racing to win
The hardest part of being an athlete, let alone a triathlete, is putting the clock into perspective.
First, focus on your performance. What worked? What was a bit more of a challenge than expected?
Second, look at the TriBc calendar for another opportunity to express the fitness that you have or to help keep you motivated and training through summer and into the fall.
Almost every race course is unique in some way. The weather on the day of a race is never identical. You'll start some races undertrained, others overtrained.
Find the positives from Sunday's race and focus on them going forward. There are some great individual swimmers, cyclists and runners in our club. Tap them for their advice.
As for winning, it's all how you define it.
First, focus on your performance. What worked? What was a bit more of a challenge than expected?
Second, look at the TriBc calendar for another opportunity to express the fitness that you have or to help keep you motivated and training through summer and into the fall.
Almost every race course is unique in some way. The weather on the day of a race is never identical. You'll start some races undertrained, others overtrained.
Find the positives from Sunday's race and focus on them going forward. There are some great individual swimmers, cyclists and runners in our club. Tap them for their advice.
As for winning, it's all how you define it.
Sunday, July 10, 2011
Volker rules the day
Volker won his age group with a ton of time to spare, paced by the third fastest bike on the day. For some perspective, he rode 59:34 compared with the second fastest split of 59:17 and the fastest bike of 59:01.
For his efforts, Volker also took home top local honours! He was ninth overall too.
Two very solid back to back weekend age group wins.
For his efforts, Volker also took home top local honours! He was ninth overall too.
Two very solid back to back weekend age group wins.
Titans rock the triathlon
A stellar performance by the club at the triathlon today. Full results can be found here.
Among the top 10 age group performances:
Jenni Chancey 3rd
Leah Stadelmann 8th
Derek Gagne 8th
Stacey Spiers 5th
Michele Roblin 7th
Nicole McRae 3rd
Volker Schneider 1st
Marie-France Dubois 4th
Tim Moore 7th
Roger Shirt 9th
Paul Demers 12th
Vicki Haberl 3rd
Heather Sidsworth 2nd
*Apologies if I missed anyone .. The relay team finishing times are available but it's by team name, not the individuals on the teams
Among the top 10 age group performances:
Jenni Chancey 3rd
Leah Stadelmann 8th
Derek Gagne 8th
Stacey Spiers 5th
Michele Roblin 7th
Nicole McRae 3rd
Volker Schneider 1st
Marie-France Dubois 4th
Tim Moore 7th
Roger Shirt 9th
Paul Demers 12th
Vicki Haberl 3rd
Heather Sidsworth 2nd
*Apologies if I missed anyone .. The relay team finishing times are available but it's by team name, not the individuals on the teams
Thursday, July 7, 2011
Saturday rides paused for two weeks
Good luck to those competing in the Squamish Triathlon this Sunday!
Saturday Ride July 9th - Cancelled
Saturday Ride July 16th - Cancelled
We will be back on track with Saturday rides again July 23rd!
*If you'd like to connect with someone, please use our Facebook page to do so.
Saturday Ride July 9th - Cancelled
Saturday Ride July 16th - Cancelled
We will be back on track with Saturday rides again July 23rd!
*If you'd like to connect with someone, please use our Facebook page to do so.
Wednesday, July 6, 2011
Days to the start line
These final few days ahead of the triathlon are key to having a solid race.
In terms of training, go easy on yourself. As we did on the run last night, any efforts you do in the pool, on the bike or running should be short. No multi-minute time trial work at this point. Save that for Sunday. Warm up, do a few builds - or slowly accelerate for up to 20-30 seconds, then back off. Do that four or five times tops. Cool down. Don't train more than an hour at this point.
It looks like it will be summer for us and so plan ahead by keep well hydrated the next few days. No need to go overboard but get in some water. You don't want to start the day with a thirst.
With the heat, it also is a good idea to munch on a few pretzels .. not an entire 1kg bag .. but a few between now and Saturday to add a bit more salt to your system.
Ahead of every race, I go for a very simple nutrition plan. For example, I'll opt for mince beef or chicken versus a steak. Tomato sauce on my pasta instead of four cheeses. And I'll reach for bananas and apples and avoid prunes. In short, go easy on your gut.
Rest. That's key to everything. The most important rest day is Friday. No training. Try to get to bed on time and try to sleep in a bit. Be lazy, it's OK. Your nervous energy may get to you on Saturday night but that's OK because you will be well rested from the previous night. In terms of training on Saturday, the general rule is 10 mins of each - very very easy - simply to keep your body in motion.
In terms of training, go easy on yourself. As we did on the run last night, any efforts you do in the pool, on the bike or running should be short. No multi-minute time trial work at this point. Save that for Sunday. Warm up, do a few builds - or slowly accelerate for up to 20-30 seconds, then back off. Do that four or five times tops. Cool down. Don't train more than an hour at this point.
It looks like it will be summer for us and so plan ahead by keep well hydrated the next few days. No need to go overboard but get in some water. You don't want to start the day with a thirst.
With the heat, it also is a good idea to munch on a few pretzels .. not an entire 1kg bag .. but a few between now and Saturday to add a bit more salt to your system.
Ahead of every race, I go for a very simple nutrition plan. For example, I'll opt for mince beef or chicken versus a steak. Tomato sauce on my pasta instead of four cheeses. And I'll reach for bananas and apples and avoid prunes. In short, go easy on your gut.
Rest. That's key to everything. The most important rest day is Friday. No training. Try to get to bed on time and try to sleep in a bit. Be lazy, it's OK. Your nervous energy may get to you on Saturday night but that's OK because you will be well rested from the previous night. In terms of training on Saturday, the general rule is 10 mins of each - very very easy - simply to keep your body in motion.
Brennan Park Pool Update
The Pirates have begun their summer training schedule as of this week ..
What that means is that the pool is clear early again .. 6am thru 7.15am
The kids then commandeer most lanes from 7.15am thru 8.30am
**
Both Alice Lake and Brohm are open!
What that means is that the pool is clear early again .. 6am thru 7.15am
The kids then commandeer most lanes from 7.15am thru 8.30am
**
Both Alice Lake and Brohm are open!
Tuesday, July 5, 2011
Bike fit questions
If you have a question or two about your bike and want an objective opinion, next time you see Nathan, he's the guy to ask.
Nathan was a fit specialist at a road/tri bike store in Coeur d'Alene for several years. He may even be able to teach you how to leap onto your bike or do a head stand in between 100 metre sprints on the track.
Nathan was a fit specialist at a road/tri bike store in Coeur d'Alene for several years. He may even be able to teach you how to leap onto your bike or do a head stand in between 100 metre sprints on the track.
Monday, July 4, 2011
Powerbars on sale
There are 10 for $10 promotions at both Save on Foods and London Drugs this week ..
*Note: I saved more money than I spent buying a bunch of bars and gels .. It almost qualified as an episode of Extreme Couponing - except there wasn't a coupon to be found anywhere!
*Note: I saved more money than I spent buying a bunch of bars and gels .. It almost qualified as an episode of Extreme Couponing - except there wasn't a coupon to be found anywhere!
Sunday, July 3, 2011
Vancouver Half Iron-ed
Three Titans tackled the Vancouver Half Iron earlier today and it was a solid day for all three.
Top performance goes to Volker for putting together his best race so far this season and taking home first in the 40-49 age group.
Derek also had a superb day, smashing his previous best time and putting himself back into the game ahead of Ironman in late August.
As for me, a solid day too.
Every race that you do will remind you of something else to work on and I think all three of us got that today. However, it's more important to enjoy the achievement. It takes 'hard' and 'consistent' work to be a good half ironman competitor.
So to Volker and Derek, it's more than OK to thump your chests for a few days.
Top performance goes to Volker for putting together his best race so far this season and taking home first in the 40-49 age group.
Derek also had a superb day, smashing his previous best time and putting himself back into the game ahead of Ironman in late August.
As for me, a solid day too.
Every race that you do will remind you of something else to work on and I think all three of us got that today. However, it's more important to enjoy the achievement. It takes 'hard' and 'consistent' work to be a good half ironman competitor.
So to Volker and Derek, it's more than OK to thump your chests for a few days.
Friday, July 1, 2011
Mark Allen's essential tips
Here's the link.
The week ahead is all about consolidating your fitness and the training done the last few months. Save your energy for the race - in other words, don't hammer any training sessions this week.
The week ahead is all about consolidating your fitness and the training done the last few months. Save your energy for the race - in other words, don't hammer any training sessions this week.
Race day approaching
In a little more than a week, the gun will sound and the race will begin. Are you ready?
First, see Mark Allen's advice.
Second, if you have any issues with your bike, then go and get it serviced in the next day or two. That will give you time to get it back and do an easy spin on it to make sure all is good.
Third, decide this weekend what you plan to wear - make sure you have worn it before race day. And test it out. For example, if you plan to swim with your race top, then give it a go in the lake this week - beneath your wetsuit.
Fourth, after swimming at the lake, practice an easy jog to the parking lot and taking off your wetsuit. Peel the top half between the swim exit and the parking lot, and the rest where your bike will be. One simple run through will help keep it simple on race day.
Fifth, bring your bike to the Alice Lake parking lot and ride down to the highway. Don't hammer it. It's not safe to do so and it's unnecessary. Use the spin as a reconnaissance mission so you know what you've got to ride on race day. As I mentioned, the road is very rough and the best advice I can give is to take it super super super easy til you navigate down to the highway and get into the loops, where you'll find your rhythm .
More later.
First, see Mark Allen's advice.
Second, if you have any issues with your bike, then go and get it serviced in the next day or two. That will give you time to get it back and do an easy spin on it to make sure all is good.
Third, decide this weekend what you plan to wear - make sure you have worn it before race day. And test it out. For example, if you plan to swim with your race top, then give it a go in the lake this week - beneath your wetsuit.
Fourth, after swimming at the lake, practice an easy jog to the parking lot and taking off your wetsuit. Peel the top half between the swim exit and the parking lot, and the rest where your bike will be. One simple run through will help keep it simple on race day.
Fifth, bring your bike to the Alice Lake parking lot and ride down to the highway. Don't hammer it. It's not safe to do so and it's unnecessary. Use the spin as a reconnaissance mission so you know what you've got to ride on race day. As I mentioned, the road is very rough and the best advice I can give is to take it super super super easy til you navigate down to the highway and get into the loops, where you'll find your rhythm .
More later.
Thursday, June 30, 2011
Tri skills clinic, Jericho Beach on Saturday
| Triathlon Skills Clinics | ||
| Join LifeSport Coaches, Dan Smith and Bjoern Ossenbrink on the beach for some final race day tips on sighting, drafting, and swimming with currents in the pacific ocean. This is a dry land clinic at 3pm Saturday, July 2nd. Dr. Trevor Hale, Sport Psychologist, will be giving a short presentation, Saturday, July 2nd, just before the mandatory athlete meeting. He will be at the main stage at 3:30. "Are we there yet? quieting the voice of self doubt". |
Wednesday, June 29, 2011
Saturday Morning Ride – July 2nd
Meeting Place: Adventure Centre
Start Time: 8:30am
Ride: 2 hours
We will be riding to BOB again. Loggers Lane to Government to Depot to Hwy.
Start Time: 8:30am
Ride: 2 hours
We will be riding to BOB again. Loggers Lane to Government to Depot to Hwy.
Tuesday, June 28, 2011
Loop The Lakes 8km and 15km Trail Race
Loop The Lakes 8km and 15km Trail Race is set to return this fall.
Sunday Sept 18 9am start
More details will be posted here
Tuesday, June 21, 2011
Sunday, June 19, 2011
In transition - simplicity wins the day
As discussed at our last bike-run workout, transitions are all about being efficient and a key part of that is keeping it as simple as you can.
Exiting the water:
If you have the chance, try to exit the water alone or with as few people as you can. It's easier to maneuver when there are fewer people to dodge or accidentally bump into - be it you bumping them or them bumping you.
A lot of people will walk from the swim end to the bike area. Don't walk. At the very least, run slowly. The clock keeps ticking so keep moving.
Leave your swim cap on your head and your goggles too.
Using your hands - they are free because they aren't holding anything, unzip and pull the wetsuit off your shoulders and your arms until it sits at about your waist. You should have ample time to do so before you reach your bike.
Once you get to your bike, you'll be able to strip off the rest of your wetsuit easily because you've used some vasoline or cooking oil spray on your lower legs before you put it on, as you did with your forearms.
In T1:
Ahead of the race, set up your helmet, upside down, so that all you need to think about is lifting it up and onto your head .. practice doing this at home with your helmet resting on your aerobars or on the ground beside your bike.
One tip is to close your eyes as you place the helmet on and focus on finding the straps and snapping them together.
Slide on your sun glasses, which you can strategically place on your bike or on the ground near your helmet.
And then lift your bike and go. (Before the start of the race, put your bike in an easy gear. And put your drinks and other nutrition on your bike or have them ready to put into your jersey.)
Remember if you move your bike before your helmet is on and straps snapped, you will be disqualified.
*Depending on the weather you may want to wear gloves and/or arm warmers or a light vest or jacket. Again try putting these on in training. There's a bit of an art to putting on clothes when you're soaking wet.
As you exit with your bike, you'll have to cross a specific line before you can climb on. Take a few extra steps beyond the line and get clear of others trying desperately to mount their bikes on the line. It's wise to avoid the guy who's going to fall over and block you or unwittingly knock you over.
Entering T2:
Don't wait til you touch the dismount line to get off your bike. It's OK to dismount a few feet early and then run with your bike. Again, practice climbing off your bike and practice running in your bike shoes. Find out where you prefer to hold the bike as you run .. one hand on the middle of the handlebars .. one hand on the saddle .. run with the bike on your right or the left ..
Whatever you do, don't touch your helmet until you rack your bike! If you unstrap it before you rack your bike, prepare to be disqualified.
In fact, leave your helmet alone until you've got your running shoes on. Then unstrap it and get running.
Look to replace your normal shoe laces with speed laces .. and practice using and running with them ahead of race day. Never try anything new on race day.
Putting on socks on wet feet can be a challenge. You can have a small towel in transition to dry your feet. Other tips include turning your sock partly inside out and putting a layer of vasoline on it .. and then essentially rolling the sock onto your foot. Unless you are used to running without socks, take the time to put them on. It will be far more comfortable and that does matter when racing.
Depending on what you're used to doing, have a running cap ready. Some people have a pair of sunglasses for the bike and a second clean pair for the run. (*Note: you won't have time to properly put away a pair of glasses if you're keen to get running fast.)
Have your nutrition for the run ready so all you have to do is pick it up and either carry it (in a fuel belt or a gel flask).
If you have any questions, please don't hesitate to ask .. triathlete_tim AT yahoo.com
See you Tuesday for our second bric workout.
*A few of these tips came courtesy of Aussie pro and Olympic hopeful Lisa Marangon, a former training partner from Sydney. http://www.lisamarangon.com/
Exiting the water:
If you have the chance, try to exit the water alone or with as few people as you can. It's easier to maneuver when there are fewer people to dodge or accidentally bump into - be it you bumping them or them bumping you.
A lot of people will walk from the swim end to the bike area. Don't walk. At the very least, run slowly. The clock keeps ticking so keep moving.
Leave your swim cap on your head and your goggles too.
Using your hands - they are free because they aren't holding anything, unzip and pull the wetsuit off your shoulders and your arms until it sits at about your waist. You should have ample time to do so before you reach your bike.
Once you get to your bike, you'll be able to strip off the rest of your wetsuit easily because you've used some vasoline or cooking oil spray on your lower legs before you put it on, as you did with your forearms.
In T1:
Ahead of the race, set up your helmet, upside down, so that all you need to think about is lifting it up and onto your head .. practice doing this at home with your helmet resting on your aerobars or on the ground beside your bike.
One tip is to close your eyes as you place the helmet on and focus on finding the straps and snapping them together.
Slide on your sun glasses, which you can strategically place on your bike or on the ground near your helmet.
And then lift your bike and go. (Before the start of the race, put your bike in an easy gear. And put your drinks and other nutrition on your bike or have them ready to put into your jersey.)
Remember if you move your bike before your helmet is on and straps snapped, you will be disqualified.
*Depending on the weather you may want to wear gloves and/or arm warmers or a light vest or jacket. Again try putting these on in training. There's a bit of an art to putting on clothes when you're soaking wet.
As you exit with your bike, you'll have to cross a specific line before you can climb on. Take a few extra steps beyond the line and get clear of others trying desperately to mount their bikes on the line. It's wise to avoid the guy who's going to fall over and block you or unwittingly knock you over.
Entering T2:
Don't wait til you touch the dismount line to get off your bike. It's OK to dismount a few feet early and then run with your bike. Again, practice climbing off your bike and practice running in your bike shoes. Find out where you prefer to hold the bike as you run .. one hand on the middle of the handlebars .. one hand on the saddle .. run with the bike on your right or the left ..
Whatever you do, don't touch your helmet until you rack your bike! If you unstrap it before you rack your bike, prepare to be disqualified.
In fact, leave your helmet alone until you've got your running shoes on. Then unstrap it and get running.
Look to replace your normal shoe laces with speed laces .. and practice using and running with them ahead of race day. Never try anything new on race day.
Putting on socks on wet feet can be a challenge. You can have a small towel in transition to dry your feet. Other tips include turning your sock partly inside out and putting a layer of vasoline on it .. and then essentially rolling the sock onto your foot. Unless you are used to running without socks, take the time to put them on. It will be far more comfortable and that does matter when racing.
Depending on what you're used to doing, have a running cap ready. Some people have a pair of sunglasses for the bike and a second clean pair for the run. (*Note: you won't have time to properly put away a pair of glasses if you're keen to get running fast.)
Have your nutrition for the run ready so all you have to do is pick it up and either carry it (in a fuel belt or a gel flask).
If you have any questions, please don't hesitate to ask .. triathlete_tim AT yahoo.com
See you Tuesday for our second bric workout.
*A few of these tips came courtesy of Aussie pro and Olympic hopeful Lisa Marangon, a former training partner from Sydney. http://www.lisamarangon.com/
Friday, June 17, 2011
Saturday spin
Saturday Morning Ride – June 18th
Meeting Place: Adventure Centre
Start Time: 8:30am
Ride: 2 hours
We will be riding down Squamish Valley Road: Loggers Lane to Government to SVR. The plan is to be finished our ride before the Test of Metal start at 11am.
Any questions email Sara at sarasoave@gmail.com
Meeting Place: Adventure Centre
Start Time: 8:30am
Ride: 2 hours
We will be riding down Squamish Valley Road: Loggers Lane to Government to SVR. The plan is to be finished our ride before the Test of Metal start at 11am.
Any questions email Sara at sarasoave@gmail.com
Thursday, June 16, 2011
Thursday spin
Thursday Evening Ride– June 16th
Meeting Place: Don Ross Secondary (track parking lot)
Meeting Time: Just before 6:30pm
Start Time: 6:30pm
Ride: Intervals, total ride approx. 30km (1hr 15min)
Meeting Place: Don Ross Secondary (track parking lot)
Meeting Time: Just before 6:30pm
Start Time: 6:30pm
Ride: Intervals, total ride approx. 30km (1hr 15min)
Wednesday, June 15, 2011
Test of Metal weekend
The Test of Metal is happening this Saturday:
"The crown jewel of the weekend, the 800 person mass start 67 km. point-to-point Test of Metal, will start at 11:00 am Saturday morning. Registration will take place at Brennan Park Leisure Centre from 6:30pm to 9pm on Friday, June 17th and again on Saturday morning, June 18th 7:30am-10am. Riders must register by 10 am on Saturday; there are no late registrations. As well to fulfill our contractual obligation to our insurer, photo i.d. is required at check in.
I hope you'll check out the Friday night pre race celebrations which have returned for this year. Cleveland Avenue in downtown Squamish will be closed from 6-9 p.m June 17th in order to host a whole range of bike powered or themed events. Please see www.testofmetal.com for more details. There is also a live band scheduled to entertain on the street.
Cliff Miller
Race Director
"The crown jewel of the weekend, the 800 person mass start 67 km. point-to-point Test of Metal, will start at 11:00 am Saturday morning. Registration will take place at Brennan Park Leisure Centre from 6:30pm to 9pm on Friday, June 17th and again on Saturday morning, June 18th 7:30am-10am. Riders must register by 10 am on Saturday; there are no late registrations. As well to fulfill our contractual obligation to our insurer, photo i.d. is required at check in.
I hope you'll check out the Friday night pre race celebrations which have returned for this year. Cleveland Avenue in downtown Squamish will be closed from 6-9 p.m June 17th in order to host a whole range of bike powered or themed events. Please see www.testofmetal.com for more details. There is also a live band scheduled to entertain on the street.
Cliff Miller
Race Director
Tuesday, June 14, 2011
Conservation Hot Line
Those who spot a cougar, bear or other wildlife are encouraged to phone the 24-hour Ministry of Environment hotline at 1-877-952-RAPP (7277).
Cougar alert - Crumpit Woods
A mountain biker was knocked off his bike while moving at speed on a pre Test of Metal training ride. There's a full story in The Chief online.
"Linnell and his friends contacted the Conservation Office, which brought dogs to the area to track and tree the cougar so it could be darted and moved to another area. As of press time, however, the cougar had not been located."
"Linnell and his friends contacted the Conservation Office, which brought dogs to the area to track and tree the cougar so it could be darted and moved to another area. As of press time, however, the cougar had not been located."
Bear alert - Jack's Trail
Bear Alert (a message from the Conservation people) -
Tuesday, June 14th at approximately 8:30 pm:
A hiker walking towards Alice Lake Provincial Park from Garibaldi Highlands encountered a bear at the head of Jack's Trail. The bear exhibited unusual behaviour in that it approached the hiker despite the hiker shouting and backing up.
The Conservation Officer Service would like trail users to be aware and use caution in this area.
Tuesday, June 14th at approximately 8:30 pm:
A hiker walking towards Alice Lake Provincial Park from Garibaldi Highlands encountered a bear at the head of Jack's Trail. The bear exhibited unusual behaviour in that it approached the hiker despite the hiker shouting and backing up.
The Conservation Officer Service would like trail users to be aware and use caution in this area.
Friday, June 10, 2011
New Vancouver youth training centre
RTC VANCOUVER OPENS DOOR TO ASPIRING RACERS:
Triathlon Canada, in conjunction with the Canadian Sport Centre-Pacific and TriBC, has recently dedicated resources to developing a triathlon specific Regional Training Centre in Vancouver. The Centre, catering to young athletes who show exceptional swim and run talent is part of the triathlon high performance pathway in Canada. For more about the Centre and its newly appointed Coach, Alan Carlsson, please follow the link - Triathlon Canada.
The RTC Vancouver is offering assistance to potential Regional Training Centre candidates through their coaches or directly to the athlete should they not have a coach.
Watch for a formal September opening, replete with training facilities, programs and support services in place for the athletes.
If you are or know any athletes who may be candidates for the Regional Training Centre program, either immediately or in a few years time, please contact Alan Carlsson.
Thursday, June 2, 2011
Arc'teryx factory sale in North Van
FYI .. Arc'teryx is holding a factory sale, up to 70 per cent off, at its Dollarton Highway location this weekend.
The sale starts at 6pm on Friday. On Friday it stops at midnight. It resumes on Saturday and Sunday from 10am thru 6pm. There will be an additional 10 per cent discount on whatever is left on Sunday.
While there will be restocking each day, the company says, an insider tells me that the best stuff tends to go out the door on Friday - in particular, when the range of sizes is at its widest.
The sale starts at 6pm on Friday. On Friday it stops at midnight. It resumes on Saturday and Sunday from 10am thru 6pm. There will be an additional 10 per cent discount on whatever is left on Sunday.
While there will be restocking each day, the company says, an insider tells me that the best stuff tends to go out the door on Friday - in particular, when the range of sizes is at its widest.
Wednesday, June 1, 2011
UBC Longest Day run
Organisers of the North Shore Credit Union Longest Day 5K & 10K are predicting a sell out in advance of this years race on Friday, June 17.
Participants in the Timex BC and Lower Mainland Road Race Series are advised to register as soon as possible for the 5K series race. Race day registrations cannot be gauranteed.
For more event information, and online registration: http://thunderbirdstrack.org/events/longest_day/longestday.php
Participants in the Timex BC and Lower Mainland Road Race Series are advised to register as soon as possible for the 5K series race. Race day registrations cannot be gauranteed.
For more event information, and online registration: http://thunderbirdstrack.org/events/longest_day/longestday.php
Cycling on Saturday *ROUTE CHANGE
Saturday Morning Ride– June 4th
NOTE CHANGE IN REGULAR ROUTE THIS SATURDAY
Start Time: 8:30am
Meeting Place: Adventure Centre Parking Lot
Ride: 2 hours
Route: Adventure Centre to Loggers Lane to Government Road to Depot Road then north up the Highway to BOB (big orange bridge)
Saturday morning rides will be running weekly throughout the summer. A current Squamish Titans membership is required for the above rides.
NOTE CHANGE IN REGULAR ROUTE THIS SATURDAY
Start Time: 8:30am
Meeting Place: Adventure Centre Parking Lot
Ride: 2 hours
Route: Adventure Centre to Loggers Lane to Government Road to Depot Road then north up the Highway to BOB (big orange bridge)
Saturday morning rides will be running weekly throughout the summer. A current Squamish Titans membership is required for the above rides.
Cycling - Hills on Thursday
Thursday night Road Ride– June 2nd
Meeting Place: Don Ross Secondary
Start Time: 6:30pm
Ride: Hill repeats
Thursday night rides will be happening every second week. They will include Tempo rides, hill repeats and time trials. All abilities welcome.
Meeting Place: Don Ross Secondary
Start Time: 6:30pm
Ride: Hill repeats
Thursday night rides will be happening every second week. They will include Tempo rides, hill repeats and time trials. All abilities welcome.
STORMY - cancelled this year
There will be no STORMY trail running event this year. Here's the message on the event's website.
Hello Runners,
Due to permitting challenges that have arisen Stormy will unfortunately be postponed until 2012. Without a permit, insurance for the event cannot be obtained and time is running too low for that to happen. I do not want to keep putting it off hoping for a miracle and have everyone's racing plans set on the race.
I understand there will be some disappointed folks out there and please feel free to contact me at rynemelcher@gmail.com should you have any further questions.
Kind Regards,
Ryne
Hello Runners,
Due to permitting challenges that have arisen Stormy will unfortunately be postponed until 2012. Without a permit, insurance for the event cannot be obtained and time is running too low for that to happen. I do not want to keep putting it off hoping for a miracle and have everyone's racing plans set on the race.
I understand there will be some disappointed folks out there and please feel free to contact me at rynemelcher@gmail.com should you have any further questions.
Kind Regards,
Ryne
Tuesday, May 31, 2011
Tuesday with Jan
Solid run this evening with the workout from Jan .. these remain super high quality sessions .. stretching, drills and interval work
There remain a core group of 10-15 people and we often split into different pace groups
Don't hesitate to join us next week .. which will be a run/bike session at Don Ross at 6pm.
There remain a core group of 10-15 people and we often split into different pace groups
Don't hesitate to join us next week .. which will be a run/bike session at Don Ross at 6pm.
Back from Boulder, Colorado
Just back last night from a triathlon training camp in Boulder, Colorado run by two friends - IMJ Coaching's Scott Jones and Teresa Rider.
It was a solid week of very high quality training and also high quality eating.
I'll be posting some reviews and tips and other bits of information from the camp. This is the fourth triathlon camp that I've attended this past decade. Lots of people offer camps and they can be a great way to learn and boost your training - and to get away from your desk and couch too.
My initial thoughts on the Boulder camp: click here.
Margreet's thoughts on the week, running at altitude, click here.
It was a solid week of very high quality training and also high quality eating.
I'll be posting some reviews and tips and other bits of information from the camp. This is the fourth triathlon camp that I've attended this past decade. Lots of people offer camps and they can be a great way to learn and boost your training - and to get away from your desk and couch too.
My initial thoughts on the Boulder camp: click here.
Margreet's thoughts on the week, running at altitude, click here.
Tuesday, May 24, 2011
SUB NINE: HISTORY'S FASTEST IRONWOMEN
A bit of self promotion .. I have published my first book ..
Sub Nine: History's Fastest Ironwomen
As the title suggests, it's about the 'fastest' women in Iron-distance triathlon. The book provides snapshots on all 22 of the athletes who have finished a race in less than nine hours. There will be names that you don't recognize.
Sub Nine: History's Fastest Ironwomen
As the title suggests, it's about the 'fastest' women in Iron-distance triathlon. The book provides snapshots on all 22 of the athletes who have finished a race in less than nine hours. There will be names that you don't recognize.
Sunday, May 22, 2011
A HUNDRED REASONS TO RUN 100KM
If you are considering an ultra - which is any run longer than 42.2 km or a standard marathon - then you might want to read through Margreet's latest book.
A HUNDRED REASONS TO RUN 100KM
A HUNDRED REASONS TO RUN 100KM
Saturday, May 14, 2011
Recreation survey - sharing the pool?
The District of Squamish is looking for input for a Core Service Review we are conducting of our Recreation Services.
We would greatly appreciate you taking a few minutes to fill out this survey and help us make improvements to our services. We also encourage you to pass this survey along to friends and family.
This review is part of our Council endorsed Service Squamish Initiative (available at www.squamish.ca). It represents a profound change for the District of Squamish as we articulate how we will achieve excellence in governance for our residents, investors & business partners, community groups and our employees.
We would greatly appreciate you taking a few minutes to fill out this survey and help us make improvements to our services. We also encourage you to pass this survey along to friends and family.
This review is part of our Council endorsed Service Squamish Initiative (available at www.squamish.ca). It represents a profound change for the District of Squamish as we articulate how we will achieve excellence in governance for our residents, investors & business partners, community groups and our employees.
Friday, May 13, 2011
A few Friday swimming drills
Jan, as those of us who swim with him know, is a master technician in the pool in particular. He has put us through our paces with drill after drill. All part of the simple approach to improving step by step and improving our 'feel' of the water.
Here are a few of the drills we did this morning - a great recap as we head into summer training.
**
**
reverse freestyle
Here are a few of the drills we did this morning - a great recap as we head into summer training.
**
These are all 50m drills = 25m drill + 25m free
2x kick without kick board / free style arms, legs crossed
**
one arm (second arm beside body)
other arm
catch up
reverse catch up
**
scull high (with very little or no kicking)
scull mid
scull low - feet first
scull high - feet first
**
side .. armpit .. stroke .. switch sides
side .. armpit .. reach for the sky .. stroke
**
For coordination:
freestyle arms, breast stroke legs
breast stroke arms, freestyle kick
freestyle stroke, fly legs
back stroke arms, breast stroke legs
**
reverse freestyle
Top 10 Things I Learned From Jan
1. The water is my friend, don't fight it
2. Sculling isn't just for beginners
3. Do drills every single session (see this post for drill ideas)
4. Kick-ing isn't really a four-letter word (Though side kicking is, for me, another story!)
5. Kick without a kick board. (Start on my back, then side to side)
6. There's no excuse for not knowing how to flip turn. (Now I can)
7. On freestyle, high elbows on both arms, watch my hand entry, don't dig so deep, glide, catch and pull myself forward and finish each stroke strong - but focus on one detail at a time
8. Mix in some back, breast stroke and an easy 50m between harder efforts for active rest (Fly will have to wait - Yi-khy?)
9. Use stretch cords often but use pull buoy and paddles in moderation
10. You get out, what you put in
One final thought: smile before, during and after each session. It's swimming, not geopolitics.
**
Jan became a member of the Czech national triathlon team when he was 15 years old. He's an accomplished sprint and Olympic distance triathlete and has coached athletes in Boulder, Co and most recently, in Squamish, BC.
He's been the coach of the Squamish Titans' masters swim squad for the 2010-2011 indoor season. He led the team to multiple podium finishes as well as provincial records for Yi-khy Saw at masters meets in Victoria and Kelowna earlier this year.
Jan continues to race competitively; he won the BC provincial age group 25-29 title in 2010. He's returning to Europe for the summer race season. Be fast.
2. Sculling isn't just for beginners
3. Do drills every single session (see this post for drill ideas)
4. Kick-ing isn't really a four-letter word (Though side kicking is, for me, another story!)
5. Kick without a kick board. (Start on my back, then side to side)
6. There's no excuse for not knowing how to flip turn. (Now I can)
7. On freestyle, high elbows on both arms, watch my hand entry, don't dig so deep, glide, catch and pull myself forward and finish each stroke strong - but focus on one detail at a time
8. Mix in some back, breast stroke and an easy 50m between harder efforts for active rest (Fly will have to wait - Yi-khy?)
9. Use stretch cords often but use pull buoy and paddles in moderation
10. You get out, what you put in
One final thought: smile before, during and after each session. It's swimming, not geopolitics.
**
Jan became a member of the Czech national triathlon team when he was 15 years old. He's an accomplished sprint and Olympic distance triathlete and has coached athletes in Boulder, Co and most recently, in Squamish, BC.
He's been the coach of the Squamish Titans' masters swim squad for the 2010-2011 indoor season. He led the team to multiple podium finishes as well as provincial records for Yi-khy Saw at masters meets in Victoria and Kelowna earlier this year.
Jan continues to race competitively; he won the BC provincial age group 25-29 title in 2010. He's returning to Europe for the summer race season. Be fast.
Thanks Coach!
What a difference. The previous two seasons, I swam almost entirely on my own.
I had some advice from an overseas triathlon coach (Kristian Manietta) as well as from overseas athletes (Lisa Marangon et al) but there was no one on deck for me. I was OK with that.
I had seen the Titans' masters squad in action but I was so focused on my own sets - and in swimming freestyle - that I kept to myself.
I swam freestyle almost exclusively. I also swam most of the time with a pull buoy and I swam about half of the time with paddles.
For me swimming became about trying to power myself through the water as fast as I could. I knew I wasn't as efficient as I could be but I was getting faster. I watched videos and read books and magazine articles too.
I have developed into a solid 1:05 Ironman swimmer. But I've yet to break the one hour mark at an Ironman, which has been a swim target for a number of years. Perhaps in 2012?
I began last season to add 'swim weeks' to my training schedule; I'd swim for seven days in a row and sometimes twice a day - super easy the second time, similar to how I was taught to break up runs longer than 2 hours and to ease the stress I was putting on my body. The full-on weeks of swimming helped immensely and I highly recommend them, especially during winter. Frequency not volume per se is what has worked for me.
These weeks always give me a much better feel for the water and as my endurance increases, so does my ability to hold a steady, faster pace. The weeks also are a superb boost to my overall level of fitness. But of course, as a triathlete, I always want to be just "a little" bit faster in all three disciplines.
That's what led me to join the masters' squad this season. It was one of the best decisions I've ever made as a triathlete.
I had no idea that I would learn so much in such a short period of time. I had no idea I would be swimming so much faster and more confidently.
The past six months of swimming with the squad has been exceptional. I give full credit to Jan Francke for helping me find my inner fins.
While Jan is departing our shores for a period of time, I'll see him every time I hit the water. Thanks.
I had some advice from an overseas triathlon coach (Kristian Manietta) as well as from overseas athletes (Lisa Marangon et al) but there was no one on deck for me. I was OK with that.
I had seen the Titans' masters squad in action but I was so focused on my own sets - and in swimming freestyle - that I kept to myself.
I swam freestyle almost exclusively. I also swam most of the time with a pull buoy and I swam about half of the time with paddles.
For me swimming became about trying to power myself through the water as fast as I could. I knew I wasn't as efficient as I could be but I was getting faster. I watched videos and read books and magazine articles too.
I have developed into a solid 1:05 Ironman swimmer. But I've yet to break the one hour mark at an Ironman, which has been a swim target for a number of years. Perhaps in 2012?
I began last season to add 'swim weeks' to my training schedule; I'd swim for seven days in a row and sometimes twice a day - super easy the second time, similar to how I was taught to break up runs longer than 2 hours and to ease the stress I was putting on my body. The full-on weeks of swimming helped immensely and I highly recommend them, especially during winter. Frequency not volume per se is what has worked for me.
These weeks always give me a much better feel for the water and as my endurance increases, so does my ability to hold a steady, faster pace. The weeks also are a superb boost to my overall level of fitness. But of course, as a triathlete, I always want to be just "a little" bit faster in all three disciplines.
That's what led me to join the masters' squad this season. It was one of the best decisions I've ever made as a triathlete.
I had no idea that I would learn so much in such a short period of time. I had no idea I would be swimming so much faster and more confidently.
The past six months of swimming with the squad has been exceptional. I give full credit to Jan Francke for helping me find my inner fins.
While Jan is departing our shores for a period of time, I'll see him every time I hit the water. Thanks.
Wednesday, May 11, 2011
Swim/Run Drills DVD by Jan
Before Jan departs he's going to hand over a DVD from the swim videos work he did earlier this year and this week he made a DVD of the run drills that he introduced to us running on Tuesdays.
Ideally we'll find a way to get these uploaded so we all can easily access them.
Short of that, we'll investigate burning some DVDs and making them available to those who are interested.
Ideally we'll find a way to get these uploaded so we all can easily access them.
Short of that, we'll investigate burning some DVDs and making them available to those who are interested.
Alice Lake
There's a potential opportunity this evening to test your mettle with some open water swimming at Alice Lake at 5pm.
Followed by a police-escorted return to Brennan Park and two hours in the hot tub to defrost.
No guts, no glory!
(Wetsuit advised)
Jan will be at this session and he also will be on the pool deck tonight and again on Friday morning.
Followed by a police-escorted return to Brennan Park and two hours in the hot tub to defrost.
No guts, no glory!
(Wetsuit advised)
Jan will be at this session and he also will be on the pool deck tonight and again on Friday morning.
Tuesday, May 10, 2011
Farewell to Jan .. Friday evening
Bid farewell to Jan before he heads back to the Czech Republic for the summer!
All welcome to drop in at The Shady Tree from 7pm on Friday.
All welcome to drop in at The Shady Tree from 7pm on Friday.
Upcoming Road Riding
Saturday Morning Ride– May 14th
Start Time: 8:30am
Meeting Place: Adventure Centre Parking Lot
Ride: 2 hours
Route: Adventure Centre to Loggers Lane to Government Road to
Squamish Valley Road (feel free to join us on route if you
can’t make it for the start)
Coffee at the Adventure Centre afterwards!
Thursday night Road Ride– May 19th
Meeting Place: Don Ross Secondary
Start Time: 6:30pm
Ride: 20km Time Trial
Route: Warm up from Don Ross to start of TT on Squamish Valley
Road
Thursday night rides will be happening every second week. They will include Tempo rides, hill repeats and time trials. All abilities welcome.
Saturday Morning Ride– May 21st
Start Time: 8:30am
Meeting Place: Adventure Centre Parking Lot
Ride: 2 hours 15 min
Route: Adventure Centre to Loggers Lane to Government Road to
Squamish Valley Road (feel free to join us on route if you
can’t make it for the start)
Saturday morning rides will be running weekly throughout the summer. A current Squamish Titans membership is required for the above rides.
For more info. email Sara at sarasoave@gmail.com
Start Time: 8:30am
Meeting Place: Adventure Centre Parking Lot
Ride: 2 hours
Route: Adventure Centre to Loggers Lane to Government Road to
Squamish Valley Road (feel free to join us on route if you
can’t make it for the start)
Coffee at the Adventure Centre afterwards!
Thursday night Road Ride– May 19th
Meeting Place: Don Ross Secondary
Start Time: 6:30pm
Ride: 20km Time Trial
Route: Warm up from Don Ross to start of TT on Squamish Valley
Road
Thursday night rides will be happening every second week. They will include Tempo rides, hill repeats and time trials. All abilities welcome.
Saturday Morning Ride– May 21st
Start Time: 8:30am
Meeting Place: Adventure Centre Parking Lot
Ride: 2 hours 15 min
Route: Adventure Centre to Loggers Lane to Government Road to
Squamish Valley Road (feel free to join us on route if you
can’t make it for the start)
Saturday morning rides will be running weekly throughout the summer. A current Squamish Titans membership is required for the above rides.
For more info. email Sara at sarasoave@gmail.com
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