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

Cougar activity

The District of Squamish is reminding residents to be aware and alert and to keep an eye on small children and pets.

For more information about cougars, please visit the Conservation Officer Service website at:
http://www.env.gov.bc.ca/cos/info/wildlife_human_interaction/docs/cougars.html

To report wildlife sightings and/or encounters, call the 24/7 Conservation Officer Hotline at 1-877-952-7277 or #7277 on your cell phone.

Ironman Canada

It was a 'hot' day for those who raced in Penticton including our own Derek Gagne who set a PB at his second Ironman.

Derek clocked a superb bike split at his second consecutive M-Dot in the Okanagan, and he's already signed up for next year.

Century Ride

Congrats to all who made it out to the Century ride and for all the work by Sara and Louie to help organize the event as well as weekend rides through summer.

The Gran Fondo is now weeks away.

If you encounter a cougar ...

COUGAR ENCOUNTERS

• The following are guidelines in the event that you do encounter a cougar:
  • Stay calm and keep the cougar in view.  Pick up children immediately - children frighten easily, the noise and movements they make could provoke an attack.  Back away slowly, ensuring that the animal has a clear avenue of escape.  Make yourself look as large as possible.  Keep the cougar in front of you at all times.
• Never run or turn your back on a cougar.  Sudden movement may provoke an attack.
• If a cougar shows interest or follows you, respond aggressively.  Maintain eye contact with the cougar, show your teeth and make loud noise.  Arm yourself with rocks or sticks as weapons.  Crouch down as little as possible when bending down to pick up things off of the ground.
• If a cougar attacks, fight back.  Convince the cougar you are a threat and not prey.  Use anything you can as a weapon.  Focus your attack on the cougar's face and eyes.

http://www.env.gov.bc.ca/cos/info/wildlife_human_interaction/docs/cougars.html

Be aware on the trails

*This is from the District:

Effective Immediately

The following trails are CLOSED until FURTHER notice

Jacks Trail
Mike's Loop
Credit Line
Entrails
Marc my Word
Value Added
Wonderland

These trails are being closed due to an aggressive cougar in the area.

Conservation Officers are working on this issue in partnership with BC Parks

Please obey all closures.

For information on cougar safety please follow this link:

http://www.env.gov.bc.ca/cos/info/
wildlife_human_interaction/docs/cougars.html

Sooke Half Ironman

A superb day for a superb event. Definitely a challenging bike course but very cool that the highway between Sooke and Port Renfrew was closed for the race.

Second place age group finishes for Jenni Chancey and Tim Moore.

Kits 1.5km Open Water Swim

First in her age group, Kathryn Fox.

http://vowsa.bc.ca/

Loggers' Day 10k

From the Chief:

This year’s winners of the Slavo Lehockey Memorial Trophy, given to the local runners with the fastest times, were Jody Parry for the males and Margreet Dietz for the females. Parry finished 30th overall, with a time of 40:00, while Dietz finished the race in 40:14, good for seventh among all females.

Other notable local times included Gord Addison (41st overall), John Redpath (45th overall) and Ross Young (46th overall). Heather Sidsworth also had a nice run, as she was the only female competing in the 60 to 64 division and finished the race in 1:01:43.

 

A total of 223 racers competed in the event, an increase over the 175 that competed at last year’s race. The Squamish Days 10K is the second-to-last race in the Lower Mainland road race series. Racers will next travel to the Richmond Olympic Oval for the final race of the series on Aug. 14.

Across the Lake

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/ 

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:

http://www.ironguides.net/news/463/65.html