Yasso?

Ah the Yasso 800s. What a session.

The session was named after Bart Yasso, an American who worked at Runner's World as a sort of roving marketing ambassador for the magazine. 

Here's how he approached the session:

"Want to run a 3:30 marathon? Then train to run a bunch of 800s in 3:30 each. Between the 800s, jog for the same number of minutes it took you to run your repeats. Training doesn't get any simpler than this, not on this planet or anywhere else in the solar system."

It's an extension of the consistent pace that Roger has been trying to get us to appreciate since January. As you train more and you put in the effort during the Tuesday intervals you start to learn about pacing. It's work, hard work at times.

In addition as your overall endurance and fitness level rises, you will be able to hold a faster pace for a longer period of time.

So how best to add the Yasso 800s to your training schedule. Here's what Yasso said:

"Bart begins running his Yasso 800s a couple of months before his goal marathon. The first week he does four. On each subsequent week, he adds one more until he reaches 10. The last workout of Yasso 800s should be completed at least 10 days before your marathon, and 14 to 17 days would probably be better.

The rest of the time, just do your normal marathon training, paying special attention to weekend long runs. Give yourself plenty of easy runs and maybe a day or two off during the week.

But don't skip the Yasso 800s. This is the workout that's going to get you to the finish on time."

For the complete Runner's World story, click here.

You can read about Yasso in an autobiography called:  My Life on the Run. It's a good read and even better, it's in the Squamish library.

MEMBERSHIP RENEWAL

A simple reminder to go to the membership page of the website and re-enlist for another great year of taking charge of your health with the Titans.

Squamish Titans Membership is $63 per year: a mere $28 for basic club registration
plus $35 for a TriBC membership which covers the club's insurance requirements.

It's superb value.

Track session tonight at 6pm

Be there or not ...

Does sweating mean you're more fit?

Here's a blog post by Chris Carmichael .. He helped that cyclist Lance ..

http://www.trainrightblog.com/

In short, as you train more and become more fit, your body adapts. You'll start to sweat earlier in a session and you'll sweat more.

I thought that as you sweat more you'd need more electrolytes. But Carmichael says no: as you become more fit, your body becomes more efficient and you lose electrolytes at a slower rate (But you'll still lose them so whatever you're doing nutrition wise will have to take that into account).

Buying a bike - fit first

I recently was asked for advice by someone looking for a new bike. He already has a great road bike but wants to get a triathlon-specific bike for races later this year.

The absolute first recommendation I have is to find someone who can do a bike fit. The more objective the better.

Bike fits do cost money from $100 to $300, I've heard. Some fitters are certified and others aren't. Some use plumb lines as if hanging wallpaper, while others use lasers.

How to know whether you're getting value for money?

Ask around.

A shop that is keen to have your business should be willing to deduct the cost of a fit if you do buy a bike from it. That seems fair to me.

Before I bought the most expensive bike I've ever owned - I had two fits. One by a fitter not linked to a specific store, and one by the shop where I bought the bike. The results matched and so I felt better about the fit.

Try not to think too much about a specific bike or frame that has caught your eye. The idea of a fit is to determine which frame your body suits, without having to do any major modifications to the stem (where the handlebars sit) or the seat.

For example, I was keen for a Kuota. But it was too short a frame for me and would have required so many additional spacers on the stem to lift the handlebars that it would have looked absurd. So I ended up with a Trek (which is no longer but that's another story). Currently I have a Cervelo and my experience has shown it's a good fit for taller (height is relevant of course) people.

So fit first.

Well, set a budget first. There is a huge range of high quality bikes with great parts at reasonable prices. More of some prices and the key differences when you hit the luxury end of the bike market in a future post.

Squamish Trail Running Club

From Jen Segger on Facebook:

"Nicola + I just finished planning the launch of the new SQUAMISH TRAIL RUNNING CLUB. Open to all runners of all levels, current CBC clients and anyone who just wants to hit the trails with a group and receive quality coaching on a weekly basis. Details on blog + website soon. It kicks off the first week of April....."

Time trial times, points race updated

Check the Running page on the website for your time on Tuesday.

Roger also has updated the Series Points: Margreet has a 2 point edge on Andrew Clegg with Rich, Alison and Jennifer Roberts all within striking distance of the top spot.

The final time trial is set for APRIL 19.

Almost 5k time trial

The 'almost 5k' time trial was a huge draw, and the dry weather and new course didn't hurt either.

Thanks again to Roger for mapping out the new course. Flat and trails always excellent.

And thanks to Leah for chatting about active release technique or A.R.T.

Still wet from the Victoria swim meet and now training like a Kenyan track runner, Mr Clegg powered away from the field at the start, never to be challenged.

Lots of 'fast' tales were told at the Brew Pub. Thanks to Graham for the photos. Great to have some action shots. More to be posted shortly here and on Facebook.

Tenderfoot Boogie training runs

The organizer for the Tenderfoot Boogie is offering a series of 'training' runs on the course and they are 'free'. If you are keen, then send an email to   tenderfootATtrailwhisperer.ca

 

The May 14th race has three events of varying distances: 28km, 50km and 50 miles.

Date	Description	Distance (approx.)	Time	Meet at
Apr 3, 2011	Squamish Adventure Centre to Tenderfoot Fish Hatchery	25 km	8:00 am	Fish Hatchery*
Apr 10, 2011	Brohm Lake to Brandywine Falls	30 km	8:00 am	Brandywine Falls*
Apr 17, 2011	Brohm Lake to McGuire	34 km	8:00 am	McGuire*
Apr 24, 2011	Chance Creek Bridge to Function Junction, return.	42 km	8:00 am	Chance Creek Bridge
May 1, 2011	Brandywine Falls to Whistler Aquatic Center	28 km	8:00 am	Whistler Aquatic Centre*
May 7, 2011	Deep Cove return loop	18 km	8:00 am	Deep Cove

* Carpool back to start required.

Training runs are subject to change, depending on weather and other circumstances.

Subject to number of participants, we will try to have three pace groups.

Speed demons

For a story about how the swim squad fared in Victoria, you can read what The Chief published in today's edition.

Coach Jan profiled in Triathlon Magazine Canada

The March & April issue of the magazine has a profile on our swimming coach .. Jan Francke ..

Find out what drives him and why you might - in a few years from now - be able to say

"Hey .. that guy taught me how to swim like a very hungry shark!"

Pro Profile

By Timothy Moore Jan Francke: The Francke Expedition

*Unfortunately, the profile isn't yet online.

http://triathlonmagazine.ca/current/

Planning your race season

Two coaches offered some advice on how to plan for the season ahead.

Triathlon Magazine Canada March & April issue


http://triathlonmagazine.ca/2011/03/sections/training/planning-your-race-season-realistic-scheduling-for-2011/

Do you know where you are going?

"People with goals succeed because they know where they're going. It's that simple."

Earl Nightingale

Nutrition

FYI .. I happened to notice that SaveonFoods has a sale on Powerbar gels - 4 for $5 .. it's a great price.

Also I saw that London Drugs has several types of its protein bars on sale also in the $1 a bar range, or about half price.

Bars can be a great alternative snack though take a look at the back to check out what's inside and compare it with your favourite chocolate bar or breakfast bar etc.

**

It's important to try out various types of fuel in training so you know what works best in racing. So as you accelerate into spring, pick up some bars or gels and see what works. Everyone you ask will have a different approach to fuel. You want 'food' that can be digested fast and often that's sugar in some form or other.

The Team

Jenni, Tim, Olivia, Andrew, Jan, Yi-khy, Andrew

Take your mark

Andrew

Jan

Olivia

Yi-khy

Jenni

Andrew

Tim

Victoria Masters

It was a hugely successful swim meet for the Victoria organizers as well as for the Titans.

Huge thanks to Jan for organizing our participation.

The team consisted of, Andrew Campbell, Andrew Clegg, Jan Francke, Jenni Chancey, Olivia Morgan, Tim Moore and Yi-khy Saw.

Yi-khy set a BC record at the event too.

Swimming in the 50 metre commonwealth pool was interesting to say the least - in particular for the first 400 metre event. But we more than held our own in terms of reaching the podium.

The 'team' results weren't yet available but without a doubt we'll have placed well.

Photos and a few stories to follow.


***


Provincials .. The BC provincial masters swim meet will be in Kelowna on April 15-17 ..


***

Tim's take on lessons learned .. none of us can say we're too old

A Hundred Reasons to Run 100km

Margreet has released a new book, based on her decision to run the Haney to Harrison last fall.

Check it out:   https://www.createspace.com/3450183

Victoria swim meet

The Titans will be well represented at this weekend's masters' swim meet in Victoria. Racing is on Saturday and a report will follow.

Leading up to the event were two 'training' sessions to learn, or re-learn, how to dive off the blocks!

Race notes/reports etc

Please let me know of pending races that you or others are doing and/or results.

If you'd like to write a race report, I encourage you to do so and email it to me.

Note: It's about the journey to the finish line, not necessarily the moment that you stopped the clock.

triathlete_tim  AT  yahoo.com

No 'i' in Team

As Roger reminded us before the start of our 2km interval session this evening:

While there's an 'i' in running, there is no 'i' in team!

UBC Tri/Du

Huge effort by some Titans at the UBC Tri/Du on the weekend.

Jan, Volker and Heather put in superb efforts at the first tri/du on the season. Promising signs of what lies ahead.

Loppet at Callaghan

A bit of late news here on last weekend's race:

The Sigge's P'ayakentsut loppet was held at the Callaghan last weekend, with 15k, 30k and 50k races.

Jan, representing the Titans, finished fourth overall in the 50k in 2:46:18.

Among Jan's previous winter racing results are: fourth in the European winter triathlon championships and fifth in the ITU winter world championships, both in 1997.

Volker also raced the 50k and finished in the top half of the field.

In the 30k event, Vicki won her age group by more than 5 minutes, Jan's partner, Gretel, took second in her age group. On the men's side, Rich was fourth and Roger put in a solid performance.

Sara and Jane competed in the 15k event.

*I don't recognize or know everyone's surname so apologies if I missed anyone. Looking ahead, if you're racing or have raced, let me know. Perhaps write a "short" report on how the day went.

Mark Allen on food

The Grip by Mark Allen
Eat To Win  

What fuel are you putting in that athletic engine? Hopefully all good stuff! The wiser the food choices you make the more efficient your body will be at replenishing its reserves after workouts and repairing itself at nighttime. Let me give a few general themes to go by to help you craft your meals around foods that you like. As an example, we all need good carbs to replace used glycogen after long workouts. Where you get those good carbs will depend on your personal preference. It can be from whole grain breads, brown rice, yams, or tortillas. Your choice. So let's take a look at the basics. Then from there you can fill in the blanks as far as the exact foods you choose.

Carbohydrates. These are essential for both exercising efficiently and for repair work. Even at aerobic levels of intensity it takes a bit of carbohydrate's stored energy to be released to fuel the fat burning chain of events. No carbs, very slow fat burning (only from converting protein to carbohydrate which is so slow it won't really help you in training or racing). It is also necessary for protein synthesis. Carbs provide the fuel to make new muscle when you are sleeping like a baby. But it only works if you have it available.

Immediately following a long session it is recommended to get up to 1gm of carbohydrate for every kg of body weight in during the first hour. Then over the course of 24 hours the range goes from 8-19gm/kg of body weight. So if you weight 160-lbs that would be roughly 72gm of carb in the first hour post workout or about 300 calories.

With the exception of the first bit of carb post workout, your main source should be from foods that have all their fiber still intact and that are not high glycemic carbs.  A modest amount of higher glycemic carbohydrate taken immediately after a workout can be okay for most people, but for all of us the bulk should come from whole grains, real fruit (not just juice), and legumes.  Try keeping simple sugars to a bare minimum. Even those "healthy" sodas are chock full of carbs that will send your blood sugar skyrocketing, which is not a good thing for stabilizing your body.

Protein. Your daily need for protein, just like carbohydrate, is related to your exercise levels. The more you workout the more protein you will need. Many recommendations put that number at 1.2-1.4gm/kg of body weight per day for endurance athletes. Any amount above about 2gm/kg of body weight has been shown to cause dehydration and excess urea, neither of which is a good thing.

So for our 160-lb endurance machine, that is going to be as much as 100gm of protein needed daily. Just like the carbs, timing can help with protein utilization. Research suggests that protein taking in that first hour after exercise if eaten with carbohydrate causes the release of insulin and human growth hormone, which work to help build new muscle. The reverse of this is that waiting several hours after a long workout to take in protein and carb will reduce the effectiveness of both at doing their job to replenish and repair.

Where you get your protein is going to be personal choice. It can come from animal sources including dairy or from vegetable origins by combining a grain with a legume to create a complete protein with all the amino acids you need to build and repair muscle.

Fats. Not all fats are created equal. There are two basic types: saturated and unsaturated, which includes omega-3, omega-6 and omega-9 oils. Each form has its purpose in your body. All are needed. Some are easy to get and others more difficult. Saturated fats are the easiest to get if you eat animal products (which includes dairy). Omega-3 oils come from sources including cold-water fish, walnuts and beans. These increase fat burning and oxygenation to the tissues as well as reduce inflammation. Omega-6 oils like canola, safflower and soy oil, in small amounts are okay. But in a body that is stressed out they can turn into saturated fat and gum up the works. So go easy on these. Omega-9 oils come from olive oil and are stable in the body and do all the good things (reduce inflammation and increase fat burning).

If you are working out a lot about 20% of your total calories can come from fat. With less activity that percentage actually goes up even though the total calories you take in daily and the total fat calories would go down.

Overall Calories. There at lots of great calorie calculators online if you search them. But a very general need is about 18-19 calories per pound of body weight (more with more activity). So for the 160-lb triathlete training a decent amount, the total is going to be close to 3,000/day.

Cheers,
Mark

West Coast ultras - in it for the long run

West Coast ultramarathoners are in it for the long run

B.C.'s variety of runs and terrain tests athletes of all skill levels

By Margreet Dietz, Special To The Sun March 3, 2011

If you're planning to do The Vancouver Sun Run, here's a word of caution: You may enjoy it so much that you'll soon be running marathons, and then ultramarathons.

That's what happened to Margaret Paxton of Squamish, who began walking for fitness and relaxation about 20 years ago. She slowly added in stretches of running, and it wasn't long before her walks turned into runs. Then her brother encouraged her to enter the Sun Run. Paxton hasn't looked back.

Ten years after her first Sun Run in 1991, Paxton ran 100 kilometres in the Haney to Harrison Ultra. As part of her preparation for Haney to Harrison, she had run the inaugural STORMY (Squamish Test of Running Metal, Yeah!), then held on the course of the popular 67-km mountain bike race, the Test of Metal. In 2007, the STORMY was expanded to an 80-km event.

August's STORMY is one of three 80-km races offered in the Sea to Sky Corridor this year; the others are May 14th's Tenderfoot Boogie, which made its debut in 2010, and the inaugural Whistler 50 Relay and Ultra, set for Nov. 5.

But you needn't run that far. In early June, runners can test their resolve in the first The North Face Whistler Half Marathon. The Squamish Days 10 km is back in late July, while the fourth edition of the Whistler Spirit Run cross country and trail running festival is on in late September.

"Having races close to home does inspire me to race more," says Derek Gagne, also a Squamish resident. Gagne says he likes being able to race closer to home, with family and friends nearby, and running on terrain that he's familiar with.

"I need all the hometown advantage I can get," he says.

Margreet Dietz is the author of A Hundred Reasons to Run 100 km.

ON YOUR MARKS, GET SET ...

Chart your course for long-distance fitness

TENDERFOOT BOOGIE
Distances: 28 km, 50 km and 80 km (50 miles), also the 80-km three-person relay
Date: May 14 Time: 50-miles solo and relay teams start 5 a.m., 50 km at 7 a.m., 28 km at 9 a.m. (sign in 30 minutes before start)
Register at: trailwhisperer.ca/Tenderfoot Race fee: Between $60 and $160

THE NORTH FACE WHISTLER HALF MARATHON
Distance: 21.1 km
Date: June 4
Time: 7: 30 a.m. start
Register at: whistlerhalfmarathon.com
Race fee: Between $75 and $95

COMFORTABLY NUMB 25 KM
Distance: 25 km
Date: June 26
Time: 9 a.m. start
Register at: runthenorthshore.com/ Comfortably-Numb
Race fee: Between $55 and $75

SQUAMISH DAYS 10 KM
Distances: 10 km, 10 km wheelchair, 10 km runner + stroller, 1 mile
Date: July 31 Time: Start times from 8: 25 a.m.
Register at: squamishdays.ca
Race fee: $23 or $28 for 10 km, $10 or $15 for 1 mile

STORMY 50 Miler and 50 Miler Relay
Distances: 50 miles solo and relay teams of 2-7 runners Date: August 7
Time: 6 a.m. (early start option at 5 a.m.)
Register at: stormytrailrace.ca
Race fee: from $60 for solo runners, relay from $100 for two runners

© Copyright (c) The Vancouver Sun

Read more: http://www.vancouversun.com/sports/West+Coast+ultramarathoners+long/4376435/story.html#ixzz1FbQFmT8u

Squamish re-defined

Squamish is a vibrant seaside community located in the Coast Mountain Range of British Columbia, at the head of Howe Sound. 

Home to more than 17,181 people, Squamish is a young, energetic town with 60% of the population under the age of 40. 

Squamish offers a high quality lifestyle, entrepreneurial opportunities, two universities and a community that prides itself as the “Outdoor Recreation Capital of Canada”.

Trails Master Plan for Squamish

District of Squamish Adopts Trails Master Plan

Squamish BC –  Council of the District of Squamish voted unanimously to adopt the Squamish Trails Master Plan at the March 1, 2011 Regular Business meeting.

The Trails Master Plan is the culmination of years of hard work by District staff, community stakeholder groups and partnering agencies. It provides Council, staff, and the community of Squamish with a comprehensive strategy for the future of trails in Squamish and is a crucial step in the process of recognizing and growing this significant community amenity.

The Trails Master Plan can be view on the District of Squamish website www.squamish.ca.

CompuTrainer sessions - $10 first spin

At Jen Segger's new facility: 

Anybody who wants to try out the Compu Trainer gets their first ride for $10.  We've also made some adjustments to the pricing for Compu as you will see.  My goal is just to get people experiencing the compu trainers and comfortable.  This is a great chance to develop your base endurance now. I promise you life will be easier on the bike when the trails and roads clear.

Performance Cycling – Compu Trainer Classes Only
*2 month expiration, sign up online in advance or day of, pre purchase your pass card.
1 x Drop-in     $22
5x Pass          $85
10x Pass        $155

Women's Compu Trainer Classes - starting soon, there will be a ladies only ride upstairs in the lab.  This will be a 6-8 week set with a reserved place.  It will be sold as a package with only 6 spots available.  If you are a cyclist with bike goals this year (ie - TOM, grand fondo, Squamish triathlon) then this is the way to get your BASE training done and be coached in the process.

Nutrition advice

Some advice from a coach in Australia:

This month's nutrition article has some tips to shed that weight as simple as I can explain.

So many people come to me and want to shed weight whether it is for health issues or to be lighter for running or simply vanity but the rules are the same:

1.    Stop the rubbish food
2.    Stop the large meals
3.    Stop too much fat
4.    Stop too much carbs
5.    Stop the big gaps in meals, it's slowing your metabolism
6.    Increase the protein and good fats
7.    Exercise
8.    Get yourself a food plan

Simple hey? But it seems not…most people do the following

1.    Lie to themselves about what they eat
2.    Have no idea what is fat or carbs or protein
3.    Won't spend any money to get on the right track
4.    Give up after a week
5.    Don’t monitor or motivate themselves
6.    Don’t investigate a plan

Ok simple advice on what to do

1. Exercise min of 30 mins a day even if it’s a power walk
2. Reduce size of meals
3. Eat min of 5 times a day
         Breakfast ,
         Mid morning
         Lunch
         Mid afternoon
         Dinner
4. Use fat burners to help metabolise your fats
5. Reduce carbs and fat, increase protein to get leaner
6. Use a supplement to start with to increase the protein and cut out rubbish food
7. Drink fluids all day e.g. electrolyte without carbs
8. Drink things like peppermint tea to curb your appetite. Coffe/tea with skim milk is not too bad