Master swim meets

A message from Jan:

First of all, congratulations to all of you on your 400m swim tests where 95% pushed down their times (for those who did it). That is a great result and why we should take it further and do some Master Swim Meets! 

Why should we do it? It is simple........Great motivation and it will make your swimming a little bit more fun with all the pre-race practice. You are swimming every week so let's use all those hard kilometers effectively to set some swim goals and achieve some really, great results. 

Swim meets are completely different than other kinds of racing, with heats and more starts in one day, it has a good atmosphere especially when you are standing on the block and the whole team is giving you support. Also it would be a great experience for you and that is what is making our life rich. Most of all it is great fun, team and friendship building when you are not racing just for yourself but for the whole team and best part of the swim meets are always the relays with lots of cheering and fun. 

 

You do not have to worry that your swim abilities are not enough for swim meets, if you can swim 50m without stopping than you can do a swim meet which means all of you can do it. It is not about being fast, but to have fun. I checked all the previous results and there are lots of beginners, more than professional swimmers. 

If you are interested, the only thing you have to do is:

1. Fill out the membership application to get a BC swimming license - attached (as a team put Squamish Titans) 

2. Fill out the entry form for the first swim meet in Victoria (also attached) where you can choose 4 events to start in plus relays (we choose relays at the place). 

3. Bring 70 dollars (35 dollars for membership and 35 dollars entry fee) together with your filled application forms to me at the swimming pool as soon as possible

I will organize the rest. The swim meet in Victoria is on March 12th and I will send you all the information about transportation and lodging soon. Next swim meet is BC Provincials in Kelowna, April 15-17 :)

Secondly, If anyone would be interested in buying the tubes (or bands or cords or whatever you call it) that we tried at our swim training let me know and I can get them for you, they are $46.00  or you can make it yourself. They are the best strength workout for swimming and xc skiing.

Take care and see you in the pool

Jan
your swim coach

Nutrition advice from Powerbar

Powerbar is one of the many makers of nutrition products for athletes.

The company has created both 'playbooks' and 'nutrition books' that you can access of the website, after you register.

While focused on its own products, Powerbar has done a ton of research as some of the other companies and it never hurts to know a bit more about what's available to help maximise your training and racing fuel.

Powerbar

Iron Mountain triathlon

While a solid drive from Squamish, this is a very well run - smaller - race. Check it out. You have until early next week to get in before the entry fees rise.


http://www.eventsonline.ca/events/ironmountaintriathlon/

There's an Olympic distance, sprint and new this year a 'super sprint' for beginners. Races on June 19th.

Power of positive thinking

"Being optimistic is a choice you make and it's a choice that can help you live a longer, healthier life. If negative thinking tends to pervade your outlook, there are ways to help you start seeing the glass half full. Even optimists need to make an effort every so often to reframe their outlook."

From Leslie Beck's new book: Longevity Diet

Some tips to be positive:

Use positive self-talk

Live for the day

Smile more often

Surround yourself with positive people

Put yourself first

Give back to others.

http://www.lesliebeck.com/index.php 

Hot yoga

The new hot yoga studio has opened in town.

If you haven't ever tried it, well the introductory offer is a great cost-effective to do so. $20 for one week.

In short, there's a set routine of poses that takes 90 minutes to do. It's definitely hot - in the 30-35 degree range.

For more details, check out the website here:

http://www.bikramyogaseatosky.com/BYSS/Welcome.html

TriBC gala - Peter Reid to speak

If you're a member of TriBc, no doubt you've been receiving newsletters about Peter Reid speaking at the TriBc gala on Granville Island Brewery on March 12.

Tickets are JUST $20 each.

You can find more on TriBc's website.

Run the Boston Marathon - new rules

The Boston Marathon organizers have changed the rules because so many people were qualifying. The changes will take effect for 2012 and 2013. This year's race earlier sold out.

2012 rolling registration dates

- Day 1 (Sept. 12) - Qualifiers who have met their age and gender qualifying standard (3 hours, 10 minutes for men aged 18-34 and 3 hours, 40 minutes for women 18-34) by a margin of 20 minutes or faster may apply for the marathon.

- Day 3 (Sept. 14) - Qualifiers who have met the standard set for their age/gender by a margin of 10 minutes or faster may apply.

- Day 5 (Sept. 16) - Qualifiers who have met their age/gender qualifying time by a margin of 5 minutes or faster may apply.

- Day 8 (Sept. 19) - Open to all qualifiers to register.

- Day 12 (Sept. 23) - Registration closes for qualified applicants. Registered qualifiers will be notified of their acceptance by Sept. 28.

For 2013, there are new qualifying times
Age Group Men Women
18-34 3:05:00 3:35:00
35-39 3:10:00 3:40:00
40-44 3:15:00 3:45:00
45-49 3:25:00 3:55:00
50-54 3:30:00 4:00:00
55-59 3:40:00 4:10:00
60-64 3:55:00 4:25:00
65-69 4:10:00 4:40:00
70-74 4:25:00 4:55:00
75-79 4:40:00 5:10:00
80+ 4:55:00 5:25:00

Whistler Edge cards offer

To celebrate the huge amounts of snow that Whistler Blackcomb has received since Friday, we’ve decided to extend this EDGE Card offer until February 28, 2011.

As a resident of B.C., you’re one of the lucky folks who can enjoy Whistler Blackcomb with the legendary EDGE Card. It’s YOUR discount card, come up and make the most of your mountains.

* EDGE Cards come pre-loaded with 1, 3 or 5 days. The more days you purchase, the more you save.

* Once your loaded days are used, your Card still gets you the lowest lift ticket rate all winter long.†

It's the easiest, most value-packed and flexible way to save every time you ski or ride. And it's not too late to buy yours.

Snow Report

400m TT in the pool

The second 400m TT are taking place this week .. the second round was earlier tonight. Solid effort by all.

Swimming is one of the most effective ways to boost your overall fitness through winter. So take advantage of the pool as often as you can.

BC Athletics – Road Race Etiquette Guidelines

•  Read the website, entry form or other race information before contacting the race director. All of the
race details you need are probably there.  Pay particular attention to deadlines – they may seem
arbitrary to you, but race volunteers need lead time to prepare for race day.

•  Respect entry restrictions. Check first if the race permits wheelchairs or baby joggers, or imposes a
minimum age. Any means of self propulsion (rollerblades, skateboards, bicycles, etc.) is not permitted.
And running with dogs or other animals is also not allowed. Ignoring such limitations will subject you to liability. If in doubt, check with the race organizers first.

•  Position yourself appropriately at the start.  If you are running slowly or walking, start at the back, so
as not to obstruct quicker participants. 

•  Be courteous to the volunteers.  You have an event to run because of them.  If you race, make sure
you help out proportionally at other events. You will be more appreciative of the sacrifices others make
for your benefit.

•  Smile!

The complete guidelines can be found in a PDF on this page here.

Cougars near Powerhouse Plunge

Two runners crossed paths with two cougars in the Powerhouse Plunge area today. 

One had an air horn and a few blasts chased them away. 

Conservation has been notified. 

Please be very careful.

Details matter

Chris McCormack talked to Slowtwitch .. here's an excerpt on the importance of focusing on the details

ST: You and Andreas Raelert were dueling for the win later in the game than any men had done at Ironman Hawaii. In 2010 you had the fastest transitions in the field. Was your edge of victory even closer in the details than the final times would suggest?

Chris: After my 4th place finish in 2009, I realized that everything mattered and I took care of the details. I wanted to make sure the times of all my 2010 Ironman Hawaii transitions were improved. Last year I had a bad swim and had to work hard to pull 25 seconds back. So this year I sticky-taped straps to my helmet and shoes and my run bag. I had my socks stretched out and sticky taped ‘em to the shoes. Everything was well thought out.

ST: What other details did you address for 2010?

Chris: I really thought about everything. I cleaned up all the details. I put almost all my nutrition on the bike. My special needs bag -- you miss it half the time. It has come to the point these are the things that matter. I did this race [from 2002 onward] when those things didn’t matter and you could sit and change in the transition area for 3 minutes and put your run pants on. Those days are over. It’s going to get quicker in every phase and you have to make sure that you are as quick as it can be in every way.

ST: Did you really think it would be that close?

Chris: I didn’t know if it was going to be that close. But Ironman Hawaii is a total energy equation. You know who posts the fastest times, but if you waste time in transition, the clock does not stop. If you are not late getting out of T1 and T2, you save time and energy – which is a positive for me. 

http://www.slowtwitch.com/Interview/An_Encore_for_Macca__1888.html 

Whistler 50 details released - Nov 5th

BC Athletics is excited to announce the inaugural Whistler 50 Relay and Ultra, to be held Saturday, November 5, 2011. The 8-person, 50 mile relay race or solo ultra-marathon, replaces the former Haney-to-Harrison 100K Relay and Ultra on the running calendar.

Here's the link: http://www.bcathletics.org/Whistler50/

Hills worked - recovery

Another great turn out for the Tuesday run last night. Thanks Roger for a solid hills session.

A few simple thoughts on recovering from these interval sessions.

First, try to run easy or walk or hike or cross country ski or play hockey at least one other time each week. The more you move the better.

Second, stretch. There are a lot of theories on whether to stretch before, during or after. The simplest advice is to try to incorporate some stretching. Be gentle.

Third, if one of your calves is sore, or a quad or a hamstring or IT band, massage it. A rolling pin or foam roller can help. Sometimes one side/part of your body may be sore because it is compensating for tightness on the other side or elsewhere.

If you have a specific knot, try using a tennis ball or something similar (a lacrosse ball is too hard) and work the spot. Sort of acupuncture style. Be patient and again gentle to start.

Fourth, if you're feeling tight before a training session, try to warm up the area (ie hamstring) with deep heat or something like it. And then take a bit more time to build into the session (ie no need to hammer the first of six hills). Back off or adjust if the sore spot is telling you so.

Fifth, epsom salts work. Get a bag or carton and pour a full mug in the bath and soak.

Sixth, for a very tight calf, for example, get something like voltaren. Work in a reasonably generous amount of it in the area at night, in particular, and then gently wrap the area with some glad wrap - you won't need to wrap it too tight and shouldn't cut off circulation. The wrap will simply help keep the voltaren working on the specific area.

Keep fit.

Long slow runs

The idea of a long slow run is that you build strength and endurance incrementally. You run 'slower' in order to run 'longer'.

Of course what one person considers 'slow', another considers 'fast'. The same is true for distance - or the length of time running. For most of us, distance per se on a long run is far less important than actual time on your feet.

Start by taking an honest look at your recent running history - the last four to six weeks.

If you haven't been running much, or at all, then you need to take it easy. You need to give yourself time to adjust, otherwise you're simply asking for trouble. There's no glory in being injured.

Getting back to the Sunday long runs.

These are open to everyone but not everyone will run at the same pace or run for as long a period of time. And the group will naturally divide into faster/slower packs.

Don't be discouraged by the prospect of being dropped or turning early. We all have to start at some point and we almost all are at different points in our training. With consistent training you will improve. It takes time.

Besides being fit is not about running fast or long on a specific day, it's about taking charge of your health. Note: Every athlete in the world has started a session and found they were energy depleted. That's life. Adjust accordingly.

With long slow runs, you should always go at your own pace. The easiest measure is that you should be able to talk without gasping for breath. If the 'group' edges ahead after 5 minutes or 30 minutes, so be it. So be it. You're outside and running, wave goodbye and complete your session.

The same is true for total time. If you want to run for an hour, then turn and head home after half an hour.

****

If you're new to long runs, you are advised to start very conservatively. If you can run for an hour, consider slowly increasing the time you are running by 5-10 minutes more each week. Every fourth week, ease back.

So something like this:

1 hour, 1:10, 1:20 and then 1 hour .. then  1:10, 1:20, 1:30 and 1 hour ..

Ask Roger or Margreet for advice ..

The 5k in March is on the 22nd

A short update .. the 5k run in March is set for the 22nd .. so please adjust your calendars

Of course, the next 5k is just a few weeks away on February 22nd .. see you there!

Spartan Race - May 14

SPARTAN RACE   Vancouver 
 

Race Date: May 14th, 2011

Battlefield Location:  Lillooet Park, North Vancouver
 

It is a 5km muddy trail race with 10 or more outrageous obstacles.
 

An obstacle like crawling through mud under barbed wire.

Why Spartan? Because the Spartans were tough as nails.

Why Race? Because we all thrive under pressure and survival of the fittest!

Our goal is simple  ....to get you off your couch, throw you in the mud, and feed you one crazy day that will be the adrenalin rush of your life.

The race is designed to test your resilience, strength, stamina, and ability to laugh in the face of adversity.  Our unique obstacle course will demand every ounce of your strength, ingenuity, and animal instinct you thought you lost 3 generations ago.

http://www.spartanrace.com/ 

Know what you drink

The New York Times recently wrote about 'energy' drinks and it's yet another reminder that as an athlete you need to know what it is that you're consuming.

http://www.nytimes.com/2011/02/01/health/01brody.html?nl=health&emc=healthupdateemb3

Personal Health

Scientists See Dangers in Energy Drinks

By JANE E. BRODY

Published: January 31, 2011

With widespread alarm about deaths linked to alcohol-and-caffeine-laced commercial drinks like the fruity malt beverage Four Loko, it’s easy to overlook problems that may be linked to the so-called energy drinks that spawned them.

Basic training advice

*Training advice from a New York City based coach at TriLife

1. Your body is a temple that you have a long-term lease on - do not break this lease by abusing your "property" or ignoring its maintenance. Be intelligent about taking care of your long-term medical conditions and short-term sport injuries.

2. The zen rule of cycling on open roads - ride as though you are invisible.

3. Keep a better quality or at least a less worn tire on your front wheel (steering comes first).

4. The true test of your commitment to the athletic lifestyle is the love of the daily training.

5. Do not try to economize on cycling "contact points" gear: shoes, socks, gloves, aerobar pads and bar wrap, shorts and saddle.

6. If you are running a fever (as in a high temperature), don't train. One degree of body temperature equals 10-15 bmp increase in HR. Skip training and rest if your temperature is above 99 degrees. Your body is fighting infection, so let it heal.

  
    The neck rule: symptoms above neck (head congestion, sneezing, runny nose) permit staying active. Symptoms below neck (chest cold, bronchial infection, GI issues, body ache) and sinus infection require time off training.

7. Luck in a race is the result of smart and hard, persistent and consistent preparation.

8. Practice creates confidence and trust in your bike and your skills. There is no need to get above the limit of your comfort zone. Scaring yourself will set you back.

9. Economy of effort is one of the most important skills to develop or enhance before race season.

10. Sizing a bike is not the same as fitting a bike.