2011 Titans Executive
The Titans Annual General Meeting was held on December 9, 2010, and elections were held. We wanted to let you know what a great team you have leading this club for you! Please let us know if there is something you think we can do to make our Titans Multi-sport Club even better. We volunteer our time, and we do our best. But we need your input and feedback, and sometimes, your help. Contact us anytime through info@squamishtitans.com
President: Graham Schulz
Vice President: Sara Hamilton
Secretary: Vicki Haberl
Treasurer: Susanne Pelly
Members at Large: Rich Rawling
Roger Shirt
Heather Sidsworth
Tim Moore
Kathryn Fox
We would also like to extend a sincere and Titanic THANK YOU to our outgoing Executive members, Helle Wilburn and Volker Schneider. They have both made a significant contribution to the Club and we appreciate all their efforts over the years. We wish Helle a speedy recovery with her broken limb and hope it won't be long until she can once again Swim! Bike! Run!
Sunday, January 30, 2011
Friday, January 28, 2011
Five-K reality check
So .. how hard was that 5k 'non-race' on Tuesday?
If you were thinking that perhaps it's time to look at darts as your new sport, don't. Mark Allen says there's no need to stress about your current level of fitness. You have lots of time to prepare for the season ahead:
"Crawl, walk then run. That's kind of how it goes in the beginning of each season, which many of you are just now starting back to. You won't be literally crawling in the beginning of getting back on shape, but there is a strong chance that the way you feel right now is not the peak of personal fitness that you were at in your final race of 2010. But that is fine. It's normal. Getting back in shape is just that, a chance to regain fitness."
His advice is to focus on several keys:
Work on your flexibility
Eat well
Be patient .. it takes an entire season to build real fitness, soak in the training
Make any changes in your equipment now be it a new bike position, new shoes etc .. It's far easier for your body to adapt when it's returning to form and your training sessions are short.
*You can sign up for Mark Allen's newsletters at his website: http://www.markallenonline.com/
If you were thinking that perhaps it's time to look at darts as your new sport, don't. Mark Allen says there's no need to stress about your current level of fitness. You have lots of time to prepare for the season ahead:
"Crawl, walk then run. That's kind of how it goes in the beginning of each season, which many of you are just now starting back to. You won't be literally crawling in the beginning of getting back on shape, but there is a strong chance that the way you feel right now is not the peak of personal fitness that you were at in your final race of 2010. But that is fine. It's normal. Getting back in shape is just that, a chance to regain fitness."
His advice is to focus on several keys:
Work on your flexibility
Eat well
Be patient .. it takes an entire season to build real fitness, soak in the training
Make any changes in your equipment now be it a new bike position, new shoes etc .. It's far easier for your body to adapt when it's returning to form and your training sessions are short.
*You can sign up for Mark Allen's newsletters at his website: http://www.markallenonline.com/
Thursday, January 27, 2011
CT review
I took the opportunity to test the multi-rider CompuTrainer at Jen Segger's new facility tonight.
Overall, I think it offers a solid workout and would recommend that you give it a try during the trial period as the system is being tested.
We covered about 30km in an hour on an up and down course somewhere in Europe. It was a good workout. We didn't hammer ourselves and in any event, you can go as hard or as easy as you choose.
There was a lot of data to assess including speed, average speed, wattage, average wattage etc. I've never known how many watts I push and it was interesting to see.
I can see adding one or two of these sessions a month to my training schedule similar to running on the treadmill.
There's a very long list of athletes who swear by the CompuTrainer.
You can try them again next week - $10 for 90 minutes, for now - on Monday, Tuesday and Thursday nights. I've already signed up for another Thursday spin.
- Tim
Overall, I think it offers a solid workout and would recommend that you give it a try during the trial period as the system is being tested.
We covered about 30km in an hour on an up and down course somewhere in Europe. It was a good workout. We didn't hammer ourselves and in any event, you can go as hard or as easy as you choose.
There was a lot of data to assess including speed, average speed, wattage, average wattage etc. I've never known how many watts I push and it was interesting to see.
I can see adding one or two of these sessions a month to my training schedule similar to running on the treadmill.
There's a very long list of athletes who swear by the CompuTrainer.
You can try them again next week - $10 for 90 minutes, for now - on Monday, Tuesday and Thursday nights. I've already signed up for another Thursday spin.
- Tim
Tuesday, January 25, 2011
Titan-Your-Belt 4 x 5 km Series
Hello Titans Runners,
Starting TODAY, we will be holding a series of monthly 5km runs and pub nights. The run dates are:
>> January 25th
>> February 22nd
>> March 22th
>> April 19th
Each week we’ll meet at The Escape Route (Store) in Garibaldi Village at 6pm. The pub location may vary each time so watch the Titans website for details. On January 25th we’ll go to the Watershed on Government Road in Brackendale.
In addition to getting a great workout and (hopefully) improving your time each month, you will also have the chance to win fabulous participation prizes and accumulate points towards the prestigious “Titan-Your-Belt 4x5k Series” crown. At each of the four runs you can accumulate points as follows:
1st – 10 points
2nd – 9 points
3rd – 8 points
4th – 7 points
5th – 6 points
6th – 5 points
7th – 4 points
Everyone else…3 points for completing the 5km.
There are separate categories for men and women. James at the Escape Route has kindly offered up store gift certificates for the overall winners – exact details to be revealed on Tuesday, but it’ll be worth coming out for sure!
See you at the Escape Route Tuesday January 25th everyone!
Roger
Starting TODAY, we will be holding a series of monthly 5km runs and pub nights. The run dates are:
>> January 25th
>> February 22nd
>> March 22th
>> April 19th
Each week we’ll meet at The Escape Route (Store) in Garibaldi Village at 6pm. The pub location may vary each time so watch the Titans website for details. On January 25th we’ll go to the Watershed on Government Road in Brackendale.
In addition to getting a great workout and (hopefully) improving your time each month, you will also have the chance to win fabulous participation prizes and accumulate points towards the prestigious “Titan-Your-Belt 4x5k Series” crown. At each of the four runs you can accumulate points as follows:
1st – 10 points
2nd – 9 points
3rd – 8 points
4th – 7 points
5th – 6 points
6th – 5 points
7th – 4 points
Everyone else…3 points for completing the 5km.
There are separate categories for men and women. James at the Escape Route has kindly offered up store gift certificates for the overall winners – exact details to be revealed on Tuesday, but it’ll be worth coming out for sure!
See you at the Escape Route Tuesday January 25th everyone!
Roger
Monday, January 24, 2011
Video taping
Solid night of video taping at the masters' swim squad.
Jan will be looking to catch anyone who couldn't make it tonight on Wednesday.
He's still working out the details of how best and where to review the results.
Jan will be looking to catch anyone who couldn't make it tonight on Wednesday.
He's still working out the details of how best and where to review the results.
Jen Segger discounts
Hello everyone!
Can't thank you enough for your patience. Greatly appreciate all the support as we work hard to get things up and going. We are moving well now which is very exciting. We are essentially in the fixturing stage so it won't be long now.
A few bits of key information to pass along at this time:
1) Official Opening date: Feb 16th
Class schedule will be available soon and all programs and classes will begin as planned! YEAH!
2) Memberships
Over the course of the next 3 weeks, there will be times where we are in the studio and you can come by to purchase your pass and fill out all forms.
These will be MONDAYS, TUESDAYS and THURSDAYS from 6pm - 9pm
Important: We DO NOT and WILL NOT have internet just yet. Therefor, please bring either exact cash or cheque or do an email transfer to jen@challengebychoice.ca
All cheques made out to "JLS Training Systems" and don't forget to include the HST.
Discounts - as promised - if you purchase your membership before the end of January, you will receive 15% off the first months pass and an additional 10% off your second months pass. This discount applies to all 5x, 10x and monthly passes. It does not include the Skill Series or Drop-ins or performance coaching.
Note: even though your pass is purchased, fear not, it does not activate until the first day you come to a class.
3) New Pass options - there is now a new pass added to the memberships page which allows essentially for full on access (the C3 All Inclusive and the Compu Trainer.) See the membership page for full details.
4) $10 Compu Trainer Rides
For the next 3 weeks, there will be access to the Compu Trainers on MONDAYS, TUESDAYS and THURSDAYS from 7pm - 8:30pm. These will be 1.5 hr rides. Cash only, $10. This just allows a bit more time to play with software and for you to come experience the Compu's. You can ride as many times as you like but please don't reserve a spot and then not show up as there is only 1 ride a night unless we get huge demand, we will shuffle times around. A few things about indoor riding on the Compus:
- your bike MUST be clean
- your bike MUST have a slick on the back
- your bike MUST have the correct scewer on it. If you plan to ride frequently, its worth purchasing the rounded scewer that fits. We have a few extras and will sell for $10 even (and or, I'm sure Corsa Cycles has some.)
- please arrive a few minutes early to get your bike set up on the trainer. You can begin warm-up right away and then we aim to start the ride within 20minutes. We will teach you how to set up everything and how to calibrate. Ever wanted to ride a world championship European course or a stage from Athens? Now is your chance.
To reserve your spot, please email: jen@challengebychoice.ca
Note: The first session is Monday, 24th.
5) Personal Training
People wanting 1:1 personal training will kick start this coming week as well. Please email nicola@challengebychoice.ca to make an appointment. Because the full schedule is not up and running yet, she will be scheduling with you to make this happen. I'm super excited to have Nicola on board for all personal training.
Please let me know if you have any questions!
See you at the studio!
Jen Segger
Challenge by Choice Coaching
Athlete: www.jensegger.com
Twitter: JenSegger
Ph: 604-849-0799
Training tips from LifeSport
Here's what the coaches at LifeSport have to say about nutrition, form, swimming etc:
http://www.lifesportcoaching.com/training_tips.php
*Everyone of us reacts differently to different approaches to training. A huge part of becoming a triathlete and becoming a better triathlete comes from consistent work - and trial and error too.
It's recommended to make changes incrementally. That's particularly true when increasing the frequency and volume of training. Give yourself time to adapt. Learn to listen carefully to what your body is saying. Don't hesitate to modify a training session. It's far better to take it back a notch than risk an injury.
http://www.lifesportcoaching.com/training_tips.php
*Everyone of us reacts differently to different approaches to training. A huge part of becoming a triathlete and becoming a better triathlete comes from consistent work - and trial and error too.
It's recommended to make changes incrementally. That's particularly true when increasing the frequency and volume of training. Give yourself time to adapt. Learn to listen carefully to what your body is saying. Don't hesitate to modify a training session. It's far better to take it back a notch than risk an injury.
Subara series early bird deadline
From the Subaru series newsletter:
Attention all earlybirds: the new year is upon us and it's time to plan your 2011 race season! Whether you want to race at Shawnigan Lake, Victoria, Vancouver, Sooke or Banff, now is the time to register! Last year Banff and Victoria sold out, so ensure your spot and enjoy the low price!
Click here to register and beat the deadline.
Attention all earlybirds: the new year is upon us and it's time to plan your 2011 race season! Whether you want to race at Shawnigan Lake, Victoria, Vancouver, Sooke or Banff, now is the time to register! Last year Banff and Victoria sold out, so ensure your spot and enjoy the low price!
Click here to register and beat the deadline.
Sunday, January 23, 2011
No rules
“There are no rules in life,” Ms. Stiles said. “It’s a mind-set that limits people dramatically.”
A story on why you shouldn't ever limit yourself. Don't ever let anyone say 'you can't'.
http://www.nytimes.com/2011/01/23/nyregion/23stretch.html?pagewanted=1&ref=nyregion
A story on why you shouldn't ever limit yourself. Don't ever let anyone say 'you can't'.
http://www.nytimes.com/2011/01/23/nyregion/23stretch.html?pagewanted=1&ref=nyregion
Saturday, January 22, 2011
Week Ahead
On Monday at 6pm, Jan will begin videotape analysis at the pool. He'll be taping a few swimmers at a time.
On Tuesday at 6pm, Roger will host - at The Escape Route - the first 5km run. "Refreshments" to follow.
On Tuesday at 6pm, Roger will host - at The Escape Route - the first 5km run. "Refreshments" to follow.
Friday, January 21, 2011
Shifting gears
From Craig Alexander:
"Age-group athletes often ask me how I find the motivation to train hour upon hour, day after day, year in and year out. The honest answer is that I sometimes struggle with motivation, just like everyone else. Especially after a long break, it can be really tough to get the momentum going again.
"Like most people, I gain a few extra pounds and a greater appreciation for sleeping in during my down time from intense training. It takes a few solid weeks – sometimes even a month or more – of pushing myself out the door before something shifts inside me, like a switch being flipped, and I’m back at it again with my usual fervor.
"It can be hard to get through those first few weeks, but once I do, I always feel the same elation return and I know that my passion for triathlon is as strong as ever."
Thursday, January 20, 2011
Resolutions - brick by brick
From ironguides:
"A popular resolution is to stop drinking alcohol. I always find this interesting as athletes believe it to be a magic bullet: if they stop consuming alcohol, surely they will be leaner, fresher and faster—no question!
I remember hearing that before the 2004 Olympics Ivan Rana from Spain, one of the favorites in the triathlon, had decided to completely forego alcohol for one year leading into the Games so that he could focus everything in his life to his one goal of winning Olympic gold.
Instead, Rana had one of his worst seasons ever."
I remember hearing that before the 2004 Olympics Ivan Rana from Spain, one of the favorites in the triathlon, had decided to completely forego alcohol for one year leading into the Games so that he could focus everything in his life to his one goal of winning Olympic gold.
Instead, Rana had one of his worst seasons ever."
Tuesday, January 18, 2011
5km racing begins next Tuesday
Mark your calendar as the monthly 5km race series will make its debut next week.
It's an early season test of your running fitness.
Meet at The Escape Route, next to Nesters, at 6pm.
Post timing there will be an opportunity to replenish your calories in a liquid form.
It's an early season test of your running fitness.
Meet at The Escape Route, next to Nesters, at 6pm.
Post timing there will be an opportunity to replenish your calories in a liquid form.
Tuesday, January 11, 2011
Local races
LOCAL RACES
- April 3 Sunshine Coast half marathon
- April 17 Vancouver Sun Run
- May 1 Vancouver marathon et al
- May 14 Tenderfoot Boogie trail race
- May 14 Orecrusher MTB
- June 4 Whistler half marathon
- June 18 Test of Metal MTB
- June 26 Vancouver 5k, half marathon
- July 2-9 BC Bike Race
- July 10 Squamish Triathlon
- July 23 GearJammer MTB
- Loggers Days 10km
- Aug 7 STORMY 50-miler trail race
Sunday, January 9, 2011
Advice from a world champ
Ironman Triathlon World Champion Chris McMormack recently wrote a post on his blog about preparing for the season ahead and he then offered eight training tips.
Here's a link to his post.
In shortened form, the tips are:
Don't focus on 'pre-conceived' ideas on volume. Focus on developing functionality in all three sports.
Recovery - in its many forms - is key.
If you miss a session, move forward.
Seven day cycles aren't required. Be open to mixing it up.
Identify your weaknesses at the start of the season - and note that not all of them are physical.
Trust your coach but remember you are "the CEO of your journey in this sport".
Brick sessions are key - but easy does it on the run.Consistency rules but be flexible too.
Here's a link to his post.
In shortened form, the tips are:
Don't focus on 'pre-conceived' ideas on volume. Focus on developing functionality in all three sports.
Recovery - in its many forms - is key.
If you miss a session, move forward.
Seven day cycles aren't required. Be open to mixing it up.
Identify your weaknesses at the start of the season - and note that not all of them are physical.
Trust your coach but remember you are "the CEO of your journey in this sport".
Brick sessions are key - but easy does it on the run.Consistency rules but be flexible too.
Saturday, January 1, 2011
Welcome to the Squamish Titans blog
It's a new year and we're looking for a new way to communicate with all our members and yet to be members.
Join us and prepare for a year of challenge among a group of like-minded weekmorning, weeknight and weekend warriors. Or simply drop in to yell encouragement at us.
Be safe, train smart!
Join us and prepare for a year of challenge among a group of like-minded weekmorning, weeknight and weekend warriors. Or simply drop in to yell encouragement at us.
Be safe, train smart!
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