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.
Tuesday, May 31, 2011
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
Friday, May 6, 2011
Margreet in The Chief
Dietz posts strong time at Vancouver Marathon
Squamish runner places fifth among women as several other locals also fare well.To see the full story, click here: http://bit.ly/k277fZ
Pirates in the pool
Well .. the season's have changed and the Pirates have returned to the pool .. that means it will be tougher to find space there to swim.
From May to June, the kids will have the pool from 4.45pm through 7pm on Monday to Friday.
In addition, they'll also being running rampant on Tuesday and Thursday mornings from 6am to 7.15am.
These are times posted on the Pirates practice schedule.
Based on personal experience the past few years, it really is best to avoid trying to swim at these times.
Hopefully, the sun will start to shine and warm up the lakes!
From May to June, the kids will have the pool from 4.45pm through 7pm on Monday to Friday.
In addition, they'll also being running rampant on Tuesday and Thursday mornings from 6am to 7.15am.
These are times posted on the Pirates practice schedule.
Based on personal experience the past few years, it really is best to avoid trying to swim at these times.
Hopefully, the sun will start to shine and warm up the lakes!
Thursday, May 5, 2011
Road Riding - Tonight/Saturday
Thursday night Road Ride – May 5th
Meeting Place: Don Ross Secondary
Start Time: 6:30pm
Ride: 60 minutes (20 min Tempo)
Thursday night rides will be happening every second week. They will include Tempo rides, hill repeats and time trials. All abilities welcome.
Saturday morning Road Ride – May 7th
Meeting Place: Adventure Centre Parking Lot
Start Time: 8:30am
Ride: 1hour 45minutes (endurance ride - steady pace and cadence)
Route: For those of you who would like to join us on route:
Adventure Centre – Loggers Lane – Government Road – Paradise Valley
Coffee at the Adventure Centre afterwards!
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 AT gmail.com
Meeting Place: Don Ross Secondary
Start Time: 6:30pm
Ride: 60 minutes (20 min Tempo)
Thursday night rides will be happening every second week. They will include Tempo rides, hill repeats and time trials. All abilities welcome.
Saturday morning Road Ride – May 7th
Meeting Place: Adventure Centre Parking Lot
Start Time: 8:30am
Ride: 1hour 45minutes (endurance ride - steady pace and cadence)
Route: For those of you who would like to join us on route:
Adventure Centre – Loggers Lane – Government Road – Paradise Valley
Coffee at the Adventure Centre afterwards!
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 AT gmail.com
Bellingham Bay marathon discount expires today
If you register today, you can get a discount on the entry fee for this race in late September.
It's to be held on September 25th. I did this race in 2010 and it was a very well organized and low key event. The course has been changed for this year and the organizers say it will be faster.
You have several options on race day: marathon, half marathon and 5km.
If you are interested, contact Margreet for the discount code.
margreet AT margreetdietz.net
http://www.bellinghambaymarathon.org/
It's to be held on September 25th. I did this race in 2010 and it was a very well organized and low key event. The course has been changed for this year and the organizers say it will be faster.
You have several options on race day: marathon, half marathon and 5km.
If you are interested, contact Margreet for the discount code.
margreet AT margreetdietz.net
http://www.bellinghambaymarathon.org/
Wednesday, May 4, 2011
Warmer summer in the forecast
It's hard to believe that it's spring .. but apparently we're going to be getting better weather .. soonish ..
From the Vancouver Sun:
"A dark, cool and damp spring should give way to a summer that'll be warmer and drier than normal, according to Environment Canada.
In its preliminary summer forecast, the national weather service said temperatures will be above normal, but can't say yet by how much.
As well, there are no guarantees that it will top last summer, which was the third warmest on record and had low amounts of precipitation.
A final forecast for the summer will be released on June 1, which could mean a change in the sunny outlook.
"But right now, things are looking like a warmer than normal summer from coast to coast to coast," David Phillips, a senior climatologist with Environment Canada, said Wednesday."
From the Vancouver Sun:
"A dark, cool and damp spring should give way to a summer that'll be warmer and drier than normal, according to Environment Canada.
In its preliminary summer forecast, the national weather service said temperatures will be above normal, but can't say yet by how much.
As well, there are no guarantees that it will top last summer, which was the third warmest on record and had low amounts of precipitation.
A final forecast for the summer will be released on June 1, which could mean a change in the sunny outlook.
"But right now, things are looking like a warmer than normal summer from coast to coast to coast," David Phillips, a senior climatologist with Environment Canada, said Wednesday."
Want to represent Canada?
2011 & 2012 LONG DISTANCE WORLD CHAMPIONSHIP QUALIFYING SPOTS!
Looking to make the Age Group National Team for the 2010 or 2011 World Long Distance Championships?
Plan to take part in the Shawnigan Lake Triathlon later this month.
The ONLY Half event in BC to offer qualifying spots for these World Championships!
Looking to make the Age Group National Team for the 2010 or 2011 World Long Distance Championships?
Plan to take part in the Shawnigan Lake Triathlon later this month.
The ONLY Half event in BC to offer qualifying spots for these World Championships!
Sunday, May 1, 2011
Vancouver marathon
A few Titans raced earlier today and it was a day marked by some superb results.
First, Leah Stadelmann completed her first marathon. Many more to follow no doubt.
Second, PB for Derek Gagne.
Third, Volker Schneider does a marathon as part of his Ironman Canada training plan and runs 3:02!!
Fourth Margreet Dietz runs 3:07 - fifth woman overall, top masters woman, first in age group and less than a minute shy of a PB.
Some photos to follow.
First, Leah Stadelmann completed her first marathon. Many more to follow no doubt.
Second, PB for Derek Gagne.
Third, Volker Schneider does a marathon as part of his Ironman Canada training plan and runs 3:02!!
Fourth Margreet Dietz runs 3:07 - fifth woman overall, top masters woman, first in age group and less than a minute shy of a PB.
Some photos to follow.
Half marathon success
Two Titans toed the line of the Vancouver half marathon.
Congrats on solid performances for Jason Ross and Heather Sidsworth (A PB in her second half marathon).
Congrats on solid performances for Jason Ross and Heather Sidsworth (A PB in her second half marathon).
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