| 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". |
Thursday, June 30, 2011
Tri skills clinic, Jericho Beach on Saturday
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
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