7th in age group, Kathryn Fox.
The Across The Lake Swim began in 1949 and is the longest running annual open water race in British Columbia. It is also the last event left from the early Kelowna Regatta.
It's a 2.1 km linear swim course across Okanagan Lake.
http://www.acrossthelakeswim.com/
Sunday, July 17, 2011
Saturday, July 16, 2011
Training the mind
I just read an interesting column on keep one's mind on the task at hand by an Ironguides' coach.
“Focus” is the uninterrupted connection between the athlete and their task; that trance-like state of deep concentration when you are aware only of the things relating to your performance; that sense of effortless control and a total absence of self-consciousness when the boundaries of self and task have melted away into one seamless activity. Some athletes refer to this as “flow” or being “in the zone”.
Check out the rest of what Shem has to say here:
Wednesday, July 13, 2011
Your next race
| July 17 | Investors Group Peach Classic RACE SERIES #6 - OLYMPIC BC OLYMPIC DISTANCE CHAMPIONSHIPS | Penticton | Sprint/Olympic |
| July 17 | Prince George Citizen Tri & Du | Prince George | Sprint/Olympic |
| July 17 | Point Grey Triathlon | Vancouver | Sprint/Other |
| July 16/17 | Heart of the Rockies Triathlon | Inveremere | KOS/Sprint/Olympic |
| July 24 | Sun Rype TRi KiDS Triathlon Series | Kelowna | KOS |
| July 31 | Self Transcendence Triathlon & Duathlon RACE SERIES #7 SPRINT & BC SPRINT DISTANCE CHAMPIONSHIPS | Victoria | Sprint/Olympic |
| July 31 | Nelson CYSWOG 'N' FUN Triathlon | Nelson | Sprint/Olympic |
| August 7 | Walnut Grove Triathlon | Langley | KOS/Sprint |
| August 7 | Subaru Sooke Triathlon RACE SERIES #8 BC LONG DISTANCE CHAMPIONSHIPS | Sooke | Sprint/Olympic/Half |
| Aug. 20/21 | Pushor Mitchell Apple Triathlon | Kelowna | KOS/Sprint/Olympic |
| Sept. 4 | Xterra Canadian Open Championships | Whistler | Other |
| Sept. 4 | Summerland Sprint & KOS Triathlon | Summerland | KOS/Sprint |
| Sept. 5 | Vancouver Triathlon | Vancouver | Sprint/Olympic |
| Sept. 11 | Cultus Lake Triathlon | Chilliwack | Sprint/Olympic |
Brohm is open
Yi-khy (non wetsuit) and I (wetsuit) swam at Brohm this morning. It was overcast but clear at 7am.
As for the water temperature, we both were awake soon after dropping into the lake. But within a few minutes we were comfortable and easily swam out to the swing and back.
I see Kathryn plans to be there tomorrow at 6.30am.
As for the water temperature, we both were awake soon after dropping into the lake. But within a few minutes we were comfortable and easily swam out to the swing and back.
I see Kathryn plans to be there tomorrow at 6.30am.
Tuesday, July 12, 2011
Tuesdays on Trails
Starting tonight Tuesday runs will be on the trails!!
We'll meet at a different location each week, form into groups and then go and run on a pre-marked course on Squamish's awesome network of trails. The runs will last between 1 - 1.25 hours and are done at as liesurely a pace as you want.
This week we'll meet at the top of Perth Drive in Garibaldi Highlands for 6:00 pm.
We'll meet at a different location each week, form into groups and then go and run on a pre-marked course on Squamish's awesome network of trails. The runs will last between 1 - 1.25 hours and are done at as liesurely a pace as you want.
This week we'll meet at the top of Perth Drive in Garibaldi Highlands for 6:00 pm.
Monday, July 11, 2011
Racing to win
The hardest part of being an athlete, let alone a triathlete, is putting the clock into perspective.
First, focus on your performance. What worked? What was a bit more of a challenge than expected?
Second, look at the TriBc calendar for another opportunity to express the fitness that you have or to help keep you motivated and training through summer and into the fall.
Almost every race course is unique in some way. The weather on the day of a race is never identical. You'll start some races undertrained, others overtrained.
Find the positives from Sunday's race and focus on them going forward. There are some great individual swimmers, cyclists and runners in our club. Tap them for their advice.
As for winning, it's all how you define it.
First, focus on your performance. What worked? What was a bit more of a challenge than expected?
Second, look at the TriBc calendar for another opportunity to express the fitness that you have or to help keep you motivated and training through summer and into the fall.
Almost every race course is unique in some way. The weather on the day of a race is never identical. You'll start some races undertrained, others overtrained.
Find the positives from Sunday's race and focus on them going forward. There are some great individual swimmers, cyclists and runners in our club. Tap them for their advice.
As for winning, it's all how you define it.
Sunday, July 10, 2011
Volker rules the day
Volker won his age group with a ton of time to spare, paced by the third fastest bike on the day. For some perspective, he rode 59:34 compared with the second fastest split of 59:17 and the fastest bike of 59:01.
For his efforts, Volker also took home top local honours! He was ninth overall too.
Two very solid back to back weekend age group wins.
For his efforts, Volker also took home top local honours! He was ninth overall too.
Two very solid back to back weekend age group wins.
Titans rock the triathlon
A stellar performance by the club at the triathlon today. Full results can be found here.
Among the top 10 age group performances:
Jenni Chancey 3rd
Leah Stadelmann 8th
Derek Gagne 8th
Stacey Spiers 5th
Michele Roblin 7th
Nicole McRae 3rd
Volker Schneider 1st
Marie-France Dubois 4th
Tim Moore 7th
Roger Shirt 9th
Paul Demers 12th
Vicki Haberl 3rd
Heather Sidsworth 2nd
*Apologies if I missed anyone .. The relay team finishing times are available but it's by team name, not the individuals on the teams
Among the top 10 age group performances:
Jenni Chancey 3rd
Leah Stadelmann 8th
Derek Gagne 8th
Stacey Spiers 5th
Michele Roblin 7th
Nicole McRae 3rd
Volker Schneider 1st
Marie-France Dubois 4th
Tim Moore 7th
Roger Shirt 9th
Paul Demers 12th
Vicki Haberl 3rd
Heather Sidsworth 2nd
*Apologies if I missed anyone .. The relay team finishing times are available but it's by team name, not the individuals on the teams
Thursday, July 7, 2011
Saturday rides paused for two weeks
Good luck to those competing in the Squamish Triathlon this Sunday!
Saturday Ride July 9th - Cancelled
Saturday Ride July 16th - Cancelled
We will be back on track with Saturday rides again July 23rd!
*If you'd like to connect with someone, please use our Facebook page to do so.
Saturday Ride July 9th - Cancelled
Saturday Ride July 16th - Cancelled
We will be back on track with Saturday rides again July 23rd!
*If you'd like to connect with someone, please use our Facebook page to do so.
Wednesday, July 6, 2011
Days to the start line
These final few days ahead of the triathlon are key to having a solid race.
In terms of training, go easy on yourself. As we did on the run last night, any efforts you do in the pool, on the bike or running should be short. No multi-minute time trial work at this point. Save that for Sunday. Warm up, do a few builds - or slowly accelerate for up to 20-30 seconds, then back off. Do that four or five times tops. Cool down. Don't train more than an hour at this point.
It looks like it will be summer for us and so plan ahead by keep well hydrated the next few days. No need to go overboard but get in some water. You don't want to start the day with a thirst.
With the heat, it also is a good idea to munch on a few pretzels .. not an entire 1kg bag .. but a few between now and Saturday to add a bit more salt to your system.
Ahead of every race, I go for a very simple nutrition plan. For example, I'll opt for mince beef or chicken versus a steak. Tomato sauce on my pasta instead of four cheeses. And I'll reach for bananas and apples and avoid prunes. In short, go easy on your gut.
Rest. That's key to everything. The most important rest day is Friday. No training. Try to get to bed on time and try to sleep in a bit. Be lazy, it's OK. Your nervous energy may get to you on Saturday night but that's OK because you will be well rested from the previous night. In terms of training on Saturday, the general rule is 10 mins of each - very very easy - simply to keep your body in motion.
In terms of training, go easy on yourself. As we did on the run last night, any efforts you do in the pool, on the bike or running should be short. No multi-minute time trial work at this point. Save that for Sunday. Warm up, do a few builds - or slowly accelerate for up to 20-30 seconds, then back off. Do that four or five times tops. Cool down. Don't train more than an hour at this point.
It looks like it will be summer for us and so plan ahead by keep well hydrated the next few days. No need to go overboard but get in some water. You don't want to start the day with a thirst.
With the heat, it also is a good idea to munch on a few pretzels .. not an entire 1kg bag .. but a few between now and Saturday to add a bit more salt to your system.
Ahead of every race, I go for a very simple nutrition plan. For example, I'll opt for mince beef or chicken versus a steak. Tomato sauce on my pasta instead of four cheeses. And I'll reach for bananas and apples and avoid prunes. In short, go easy on your gut.
Rest. That's key to everything. The most important rest day is Friday. No training. Try to get to bed on time and try to sleep in a bit. Be lazy, it's OK. Your nervous energy may get to you on Saturday night but that's OK because you will be well rested from the previous night. In terms of training on Saturday, the general rule is 10 mins of each - very very easy - simply to keep your body in motion.
Brennan Park Pool Update
The Pirates have begun their summer training schedule as of this week ..
What that means is that the pool is clear early again .. 6am thru 7.15am
The kids then commandeer most lanes from 7.15am thru 8.30am
**
Both Alice Lake and Brohm are open!
What that means is that the pool is clear early again .. 6am thru 7.15am
The kids then commandeer most lanes from 7.15am thru 8.30am
**
Both Alice Lake and Brohm are open!
Tuesday, July 5, 2011
Bike fit questions
If you have a question or two about your bike and want an objective opinion, next time you see Nathan, he's the guy to ask.
Nathan was a fit specialist at a road/tri bike store in Coeur d'Alene for several years. He may even be able to teach you how to leap onto your bike or do a head stand in between 100 metre sprints on the track.
Nathan was a fit specialist at a road/tri bike store in Coeur d'Alene for several years. He may even be able to teach you how to leap onto your bike or do a head stand in between 100 metre sprints on the track.
Monday, July 4, 2011
Powerbars on sale
There are 10 for $10 promotions at both Save on Foods and London Drugs this week ..
*Note: I saved more money than I spent buying a bunch of bars and gels .. It almost qualified as an episode of Extreme Couponing - except there wasn't a coupon to be found anywhere!
*Note: I saved more money than I spent buying a bunch of bars and gels .. It almost qualified as an episode of Extreme Couponing - except there wasn't a coupon to be found anywhere!
Sunday, July 3, 2011
Vancouver Half Iron-ed
Three Titans tackled the Vancouver Half Iron earlier today and it was a solid day for all three.
Top performance goes to Volker for putting together his best race so far this season and taking home first in the 40-49 age group.
Derek also had a superb day, smashing his previous best time and putting himself back into the game ahead of Ironman in late August.
As for me, a solid day too.
Every race that you do will remind you of something else to work on and I think all three of us got that today. However, it's more important to enjoy the achievement. It takes 'hard' and 'consistent' work to be a good half ironman competitor.
So to Volker and Derek, it's more than OK to thump your chests for a few days.
Top performance goes to Volker for putting together his best race so far this season and taking home first in the 40-49 age group.
Derek also had a superb day, smashing his previous best time and putting himself back into the game ahead of Ironman in late August.
As for me, a solid day too.
Every race that you do will remind you of something else to work on and I think all three of us got that today. However, it's more important to enjoy the achievement. It takes 'hard' and 'consistent' work to be a good half ironman competitor.
So to Volker and Derek, it's more than OK to thump your chests for a few days.
Friday, July 1, 2011
Mark Allen's essential tips
Here's the link.
The week ahead is all about consolidating your fitness and the training done the last few months. Save your energy for the race - in other words, don't hammer any training sessions this week.
The week ahead is all about consolidating your fitness and the training done the last few months. Save your energy for the race - in other words, don't hammer any training sessions this week.
Race day approaching
In a little more than a week, the gun will sound and the race will begin. Are you ready?
First, see Mark Allen's advice.
Second, if you have any issues with your bike, then go and get it serviced in the next day or two. That will give you time to get it back and do an easy spin on it to make sure all is good.
Third, decide this weekend what you plan to wear - make sure you have worn it before race day. And test it out. For example, if you plan to swim with your race top, then give it a go in the lake this week - beneath your wetsuit.
Fourth, after swimming at the lake, practice an easy jog to the parking lot and taking off your wetsuit. Peel the top half between the swim exit and the parking lot, and the rest where your bike will be. One simple run through will help keep it simple on race day.
Fifth, bring your bike to the Alice Lake parking lot and ride down to the highway. Don't hammer it. It's not safe to do so and it's unnecessary. Use the spin as a reconnaissance mission so you know what you've got to ride on race day. As I mentioned, the road is very rough and the best advice I can give is to take it super super super easy til you navigate down to the highway and get into the loops, where you'll find your rhythm .
More later.
First, see Mark Allen's advice.
Second, if you have any issues with your bike, then go and get it serviced in the next day or two. That will give you time to get it back and do an easy spin on it to make sure all is good.
Third, decide this weekend what you plan to wear - make sure you have worn it before race day. And test it out. For example, if you plan to swim with your race top, then give it a go in the lake this week - beneath your wetsuit.
Fourth, after swimming at the lake, practice an easy jog to the parking lot and taking off your wetsuit. Peel the top half between the swim exit and the parking lot, and the rest where your bike will be. One simple run through will help keep it simple on race day.
Fifth, bring your bike to the Alice Lake parking lot and ride down to the highway. Don't hammer it. It's not safe to do so and it's unnecessary. Use the spin as a reconnaissance mission so you know what you've got to ride on race day. As I mentioned, the road is very rough and the best advice I can give is to take it super super super easy til you navigate down to the highway and get into the loops, where you'll find your rhythm .
More later.
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