New Balance Fall Classic

A number of members are heading to the Fall Classic in Vancouver on Sunday. There may be an opportunity to car pool so check with others who have been running regularly .. and please don't hesitate to post a note on Facebook.

http://fallclassicrun.com/

We're looking for (a few) you!

It's almost that time of year - the annual meeting and year-end bash are fast approaching. Specific details on the location and date will be released shortly.

We've had a superb 2011. Our club is stronger than ever and we're looking forward to the new year.

We have a ton of fresh ideas and we are looking for more of them.

We will have several board openings for the year ahead and look forward to filling them at next month's meeting.

You need not have any particular skills. You don't need to be an elite athlete either.

What the club needs more than anything else is enthusiasm.

If you have any questions about how to help out, please just ask one of the existing board members.

Swim team success

Congrats to the four swimmers at the UBC meet on the weekend: Heather, Yi-khy, Andrew and Simon!

CompuTrainer opportunity

Last Friday evening a few of us enjoyed a tropically warm ride along a relaxed stretch on the Ironman Hawaii course....just a stone's throw from the Squamish Home Depot. Let's ride another warm stretch of road this Friday evening!

What: A 1+ hour ride (maximum group size: 6) on Jen Segger's CompuTrainers

When: This Friday, Nov 11, 6 pm (arrive a few minutes early for set-up, especially if this is your first computrainer session)

Place: Challenge by Choice ( http://challengebychoice.ca/pages/bike/performance-cycling-computrainer.php )

Bring: Your very clean road bike and gear, water bottle, towel

Cost: $20 for a single drop-in or $90 for 5x drop-in package.

Registration: First come, first served by e-mailing Jen Segger <jen@challengebychoice.ca>. This time spot is open to the public, so book early.

**If there is solid interest (that'd be paid commitment of 4+ people) we can book future Thursday evening slots for exclusive club use.

- Rich

Whistler 50

It was a huge success ... about 60 solo starters and about 160 eight-member teams ..

Weather was superb for us .. a bit chilly at the start but sunshine as the day progressed

Highly recommended!

So you want to be a coach ...

The Coaches Association of BC has a flashy new site with a great page of links on resources for coaches.

If you aren't familiar with what it takes to become a triathlon coach, check out TriBC or ask.

Several members of the executive are 'community coaches' and there's one progressing on the next level.

Whistler 50 looking for volunteers

It's the newest member of the ultra running schedule for the Sea to Sky, the Whistler 50.

The debut event is on Saturday November 5th and the race director is looking for a few more people to help.

There are about 50 individual and about 200 team members who will be on the course.

It's a four lap course with 17km for the first one and then three laps of 21km each .. to reach the 50 MILE mark.

http://www.bcathletics.org/whistler50/

Looking for a fresh swimming challenge

As if swimming wasn't challenging enough...... :)

Here are a couple of options in November to give a goal to your workouts (sometimes completion can be a goal but other times, we need to push it!)

-    Sunday November 13th - 9:30 am (warm-up) to 3:30pm  UBC Masters Swim Meet 2011  --  fun short meet, great opportunity to get some times in, followed by a social.

For the long distance swimmers:

-   Saturday November 19th, 2011 -- 6:00am warm-up to 8:30am  Hyde Creek  Masters 5k Challenge. - you have 2 hours to complete a pool 5k swim.  Solo or relay

Please contact me if you would like more information or sign up for either event.

See you at the pool,

Roseline

Fall running races

Some fall running races to put on your schedule:

Oct 30 - James Cunningham Seawall 9.5km .. 10am start .. $20 entry until the 23rd

Nov 5  - Whistler 50 relay & ultra  * relay this year MUST include 8 people

Nov 20 - Fall Classic 10k and half marathon options

Bikram Sea to Sky for the Titans!

PARTNERS IN PERFORMANCE


As noted last week, we have begun working with a number of new partners to help all of us reach the next level.

The offers below are for Titans members in good standing.

Bikram Sea to Sky

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

Jena Steele is offering Titans’ members the chance to sign up and heat up:

- you can begin with one week unlimited at $20 + tax

- within that week you can sign up for two Titans specific offers:
a 10-class card for $150 + tax or a 20-card pass for $250 + tax

You also can sign up for longer term passes of three-months for $315 + tax and for a year for $949 + tax.

Jena has opened the door for a Titans specific class if there are enough of us interested. If this would be of interest please contact Tim at triathlete_tim AT yahoo.com

Jen's offer extended to October 8th

See all the details below, in the previous post.

Instead of Sept 30, it is now October 8!!!

Don't delay ..

Challenge by Choice for the Titans!

PARTNERS IN PERFORMANCE


We are constantly looking to offer Titans members the chance to learn more about training and to find fresh ways to keep fit and motivated through the fall and winter seasons, and be in the best position to reach your objectives in 2012.

The offers below are for Titans members in good standing.

Challenge by Choice

http://www.challengebychoice.ca/

Jen Segger is offering Titans’ members the chance to sign up for:

a three-month C3 Unlimited pass for $330 + tax
 (as many C3 strength and Spin classes as you want each month)

This pass will be available now, to be purchased by the end of September, with a second one available for purchase by the end of January. This is a superb offer. A three-month pass is usually $440 (it’s even better than Jen’s current promotion of $390).

Titans also are eligible, as we have since Jen opened her facility, for a 15 per cent discount off monthly passes.

As for CompuTrainer sessions, we will be looking at a Titans specific class or classes depending on level of interest. Please let Tim know and we will assess our options. Triathlete_Tim AT yahoo.com

Partners in Performance

While it has been a relatively quiet few weeks for most of us, we've been working hard to help find a way for everyone to keep fit and motivated in the coming months.

The start of the masters swim squad is one effort. More details can be in yesterday's post.

A key part of our overall approach has been looking for 'PARTNERS IN PERFORMANCE'. In a way, it is the Titans Own the Podium program.

Performance though is defined by you. It can be personal or competitive.

Our cornerstone partner is Challenge by Choice with Jen and JF - two seriously fit and enthusiastic believers in the importance of living each day to its fullest.

Specific details on our partnership with CBC and at least one other partner will be announced very soon.

Swimming starts soon

It's that time of year again.

The sun is sleeping in and also going to bed earlier. Opening night is fast approaching for the Canucks too.

And ... that's right, the Titans Masters swim squad is about to hit the water.

For a mere $99, you will have the opportunity for three coached sessions and one posted session a week. That works out to less than $1 a session because you'll be in the pool from early October until the end of May.

You can sign up for the squad through the Titans website

As for pool access, we are recommending swimmers opt for either the 10 or 20 economy passes. The 10 card pass is $44.35 ; the 20 card pass is $83.78. An annual pool pass is $511.10.

There will be no discounted annual pool pass this year despite efforts to secure one.

Whistler Spirit Run on Saturday

The Whistler Spirit Run (Cross Country and Trail) is taking place on Saturday. Events begin at 11am.

For more details, click here

The Whistler Spirit Run & Festival is a one-day cross-country and trail running event that takes place at Whistler Olympic Park and features something for everyone.

The Event
Competitors can expect cross-country events for all age groups from children to masters competing at distances ranging from 1km to 8km, including a family fun run. Our events welcomes all ages and abilities for the highly competitive runners or for those just our for a fun trail run, or a relay event for teams of four. All events are run on mixed-surface trails, including gravel and bark mulch.

Cross Country and Trail Running
September 24, 2011

Saturday, Sept. 24th
11:00	6k Women 8K Men	Whistler Spirit Run – Women & Men *Open, University and Masters Divisions
12:00	2K Girls & Boys	Elementary 12 & Under
12:30	3k Girls & Boys	Junior High 15 & Under
1:15	4K Girls 5K Boys	Senior High 17 & Under
2:00	1k	Family FUN RUN
2:30	4x2k RELAY	Corporate, Club, & Family Divisions

Awards And Reception Following

The Event
Competitors can expect cross-country events for all age groups from children to masters competing at distances ranging from 1km to 8km, including a family fun run. Our events welcomes all ages and abilities for the highly competitive runners or for those just our for a fun trail run, or a relay event for teams of four. All events are run on mixed-surface trails, including gravel and bark mulch.

http://www.whistlerspiritrun.com/

A message from our Masters' Coach

Dear swimmers,

I am pleased to be contacting you for the first time this season. In the upcoming months, I will have occasion to spend many hours with you and I hope that you and I will also have the opportunity to work together on a regular basis

A bit about me:

I now have many years of swimming literacy.  Starting at the tender age of eight, I joined the Club Aquatique Montreal Olympique in Montreal in 1976.  I swam for eight years under Tom Johnson as a head coach and spent many hours in the pool training and competing provincially, nationally and internationally.   

After many years away from swimming, I again started training in 2004 in Hong Kong with triathletes and it gave a new direction to my passion for aquatics.  That’s when I realized that swimming as an adult is just not the same.   

I spent six years studying different approaches to swimming and developed a new technique for efficient swimming. This technique applies very well to triathletes as it is based on efficient effortless swimming, more of a swim for life approach. I started my own swim coaching and instructing company here in Squamish called Garibaldi Advance Swimming and started working with swimmers as a personal coach.   

Now, I am given the opportunity to take the helm of a well-established team and am very much looking forward to the challenges and thrills of coaching you. It is a new experience for me and I will try to live up to your expectations. I am very excited to bring to you my experience and hope to enhance your performance and maybe get some of you to start having fun with swim meets and pass on some of my passion as I help you attain your individual swim goals.

The Season

Our practices together will be 1 hour long, Monday & Wednesday evenings and Friday morning. I will post a work out for the Tuesday morning swimmers. Regardless of how many practices you can attend, I hope to bring excitement and improvement to every one of them.

I realize that the majority of you are triathletes and will train you as such. Distance, strength and efficiency is what I hope to bring you. For those of you who have dipped into the Masters Swim competition last year, I really hope you will continue and start enjoying more and more competitions this year. We have a good line up of meets:

Sunday Nov 13^th – UBC Masters Swim Meet, Vancouver

Sunday Feb 12^th – English Bay Swim Club ‘love to swim’ meet, Vancouver

March 30, April 1 – BC Provincials, Victoria

May 18-21 – Canadian Masters National Championship, Kelowna

I am also an avid fan of Open Water swimming and there will be a great opportunities in Open Water events next summer to get ready for.

Organization

The club is run by the Squamish Titans and the Executive Committee works hard at securing pool times, administering the costs and membership fees.  Any questions regarding those can be taken up with the Committee directly.

Below is a short questionnaire. Please take the time to fill it our and return to me. It will give me a chance to get to know you, your goals and expectations.

Looking forward to meeting you each individually on the pool deck.

Keep swimming,

Roseline Grimm

Coach, Squamish Titans Swim Team

<garibaldiadvanceswimming@gmail.com>

Questionnaire for Swimmers

Squamish Titans Swimmer Questionnaire

 

1. Why did you register to participate in this sport?

 

2. What are your expectations of the program leaders, and specifically of the coach?

 

3. In your opinion, what goals should be set for 1. Yourself     2.  The team ?

4. Identify the events (if any) you are training for.

5. Important facts about your that team leaders should know about (e.g.: allergies, health issues, previous injuries, etc.).

 Participant’s Name _____________________________________________

Date ____ /____ / ____ (dd/mm/yyyy)

<garibaldiadvanceswimming@gmail.com>

Looped

Congrats to all who helped organize, who volunteered and who raced.

Loop the Lakes .. this Sunday

Simple reminder

Gary Roberts' nutrition advice

For those of you unfamiliar with Gary Roberts, he's a now retired NHLer. He had to retire at the age of 30 from injury, but then began working with a group of medical, strength, nutritional and other specialists was able to resume playing, and 'stuck' around for another 11 years.

He now 'coaches' or guides more than 40 pros on offseason conditioning as well as year-round nutrition. He's also reached out to junior teams. Here's his grocery list (for the full story click on this link):

THE DIET


- Full-fat yogurt, pressed cottage cheese, goat’s milk (3.5% MF), organic cream cheese, raw or cured parmigiano
- Organic steak, natural sausage, organic chicken, wild-caught canned tuna, wild salmon
- Kale, baby greens (Asian mix, root mix, mache), sprouts (sunflower, pea, arugula), avocado, chickpeas, mung beans, lentils
- Quinoa, brown rice, brown-rice pasta, salba, chia, hemp, sunflower seeds
- Brazil nuts, walnuts, almonds, coconut
- Extra-virgin olive oil (and coconut oil)
- Variety of other fresh fruits (including goji berries) and vegetables
- Stay away from processed and unhealthy packaged foods