This pic the flash went off but I got rebound flash from the jackets! And it is a little blurry, I think my lens was a little damp from the run or snow, or both. Oh well, we had fun! Hohoho!
Friday, December 17, 2010
This pic the flash went off but I got rebound flash from the jackets! And it is a little blurry, I think my lens was a little damp from the run or snow, or both. Oh well, we had fun! Hohoho!
Friday, December 3, 2010
I then met her at WLU and off we went for a nice run, planning for about 45 minutes. 15 minutes into the run she started to complain of feeling like allergies were kicking in. You know the feeling? Your eyes start to feel puffy and scratchy, maybe need to sneeze etc. So we stopped running and started to walk when she asked me if her eyes were swollen. Yes they were puffy and seemed to be getting a bit worse. She then stated that her throat felt swollen and was having a hard time swallowing. By this time I was getting a little concerned and she looked a little woozy and unsteady on her feet. When she then stated that she was having difficulty breathing alarm bells went off in my head and I asked her if maybe we should go to the emergency at the hospital, which was luckily only 2-3 blocks away. We then started to walk to the hospital, made all the more challenging with her increasingly feeling worse. At one point I had to take her hand to lead her in the direction of emerg because her eyes were getting too swollen to see properly.
We finally got into emerg and signed into the triage sheet and then to sit and wait our turn. This is when she started to take a turn for the worse, feeling increasingly uncomfortable and feeling like she was going to pass out. She then wanted to lay down and I went into full "she needs to get in right now!" mode. The emerg nurse being alert took her in right away to get some info and then her blood pressure which was about 77/40, not good! The nurse called her in right away and then stepped out of the room when my athlete wanted to lay down on the floor. We then picked her back up off the floor. The nurses then got her up to the stretcher and away they took her! I was informed that the doctors will look at her and do whatever they had to do to counteract the allergic reaction. The doctors told her she had an anaphlaytic reaction and her heart was dangerously close to cardiac arrest, thus why she wanted to lay on the floor! From what exactly? Possibly some organic or natural peanut butter with test to determine the exact cause.
Being touched by fate? I believe so because I don't normally run at this time on Tuesdays and if she was out running by herself, who knows what would of happened? Scary to think that she could of laid down on the side of the road because her heart was going into cardiac arrest and been all by herself! It was starting to get dark out and who knows if a passing car would of seen her and cared to stopped to help? I was just so glad that I said yes to her request to go for a run and be their for her in her time of need! I should mentioned that I was able to place a phone call in to her mom, who then called her husband at work. He showed up shortly after and I filled him in on what happened. I then told the nurse that her husband arrived and she checked to see if we could go in. We got the ok and went in and she was doing better. I then left husband and wife knowing she was in good hands. I then received text messages from the husband keeping me updated. She was observed until 8:30pm and then released. She is now doing fine but needs to carry an epipen with her at all times! And as previously stated, getting tests to determine the exact cause of the reaction.
So there you have it! My experience with being touch by fate.
Friday, November 19, 2010
Mat Reid will be our guest coach for this swim session. Mat is a very good swimmer and consistently medals at the worlds for the aquathon event. Mat and I go way back now, a good 11-12 years from when my daughter first started to swim at the Hamilton downtown YMCA. Mat actually discovered her and recommended to my daughter's mother that she should be in competitive swimming. It is also at the YMCA where I discovered the world of triathlons. When my daughter was swimming they wanted the kids to go out to Guelph Lake and do a Kids of Steel triathlon. This is where it all started! By going out to watch the kids I also saw the adults racing and I believe Simon Whitfield was racing that weekend as well, although I would have to check up on that fact. Anyways, seeing the events for the first time I said to my daughter afterwards that if she did the race next year, I would too! And we did! She continued on swimming and I am still doing triathlons!
On Wednesday evenings at 6:30pm we are now doing an indoor biking session at one of our members garage. This garage is actually perfect as it has a heater, it is fully insulated and the floor has a covering on it so its not the bare concrete. Awesome! This will work out great for us throughout the winter to get some good quality base training and then some higher intensity interval workouts in before the weather gets warm and we go back outside again!!! So far the weather here in KW has been very nice but we know that will change soon enough...brrr.
Cheers and have a great weekend!
Friday, November 12, 2010
Our swim sessions have been hit and miss for a lot of members these past few weeks, but all in all, still well attended. Saturday at noon I rent out two lanes just for our group and on the 20th Mat Reid will be coming to visit bringing with him our Koalas 2011 clothing for all to see. Time for the KW Koalas to fly the colours at the races next year!!
For our runs sessions, next week we will be doing the usual swim session at 5pm and then right after go for the run right from the pool instead of going over to the park. Park is still nice and there are people out running but just for convenience sake, we will run from the pool.
Monday, November 1, 2010
As of this week we have a Tuesday swim followed by a run practice, Thursday swim and Saturday noon swims. We will then be adding in a Wednesday indoor biking practice next week! Very excited to add this practice into our schedule. This time of year it is going to be all about technique in the pool while building our endurance. On the bike, learning how to bike proficiently, getting the best cadence for each person and a proper pedal stroke all the while building our aerobic base. Same for the run, good cadence, proper run mechanics and mid-foot strike all the while starting to build an aerobic base. The athletes on their own have their individual training plans which includes strength and core workouts and lots of stretching!! This whole period is a great time to refine skills, gain strength and build endurance all the while staying loose through lots of stretching!!
Wednesday, September 29, 2010
You will also be able to see our fall schedule and program. We are looking to expand our junior and KOS program for the fall and have been out marketing some of the local high schools handing out our flyer. We also went around to the local bike and run stores! So look for our flyer and if you are looking for a junior and KOS triathlon program in the K-W area then this is the club to contact!
Sunday, August 29, 2010
Tuesday, August 10, 2010
We then had our run practice and only a couple members were able to make it out. A lot of members are on holidays this week and next (me, we are going camping for 3 days!) so attendance is down slightly. The advantage is, that I really get to watch the runners very closely. Since the start of the year I have been preaching the benefits of proper running form, and proper form for swimming and biking as well. But with the run I see a lot of recreational runners running with really bad form. You need good form to conserve energy and to help you run faster and avoid injury. I searched online and found a very good video which describes everything I've been coaching to my members this year.
The next month or so is going to be busy time for our Koalas at the races! Chemong Lake, Guelph Lake, Wasaga Beach and Lakeside triathlons are all coming up! Plus Muskoka 70.3, a very demanding race, especially on the bike and run! Good luck Koalas and continued great workouts and races!
Tuesday, August 3, 2010
Wow, hard to believe it is already August 3rd! July just flew by. I guess being laid up for 2-3 weeks at home took a big bite out of July for me. Super hard to sit around and recover when I'm used to getting out nearly everyday. But now all is good, or at least looking hopeful!
The next two months should be a busy time for club members, practices, holidays, races, family time, working and the dreaded back to school! Well, not for me anyways.
Some of the members are looking to do races after Labour Day weekend. This is a great idea by the triathlon series as the weather is still pretty nice, water temps are still nice and warm. So if my running comes along I too may enter in a late season sprint triathlon to end the year up. We shall see in the next couple of weeks.
We have been having some great practice sessions this past month as well. I am looking forward to seeing their race results. But we also had one set back due to injury which hopefully will heal quickly! So all the best, get out there and swim, bike and run and have fun at the races!!
Wednesday, July 21, 2010
My knee. Yesterday morning I had a follow up visit with the surgeon and he said I was good to go but just go easy and ease back into all my training. I think today I will get back to the pool to start with then tomorrow try going for a super easy ride on the bike just to get the legs spinning a bit. I also have a few strenghtening exercises to do each day to help out. It is feeling better each day and so far no physio is needed but I may schedule one or two sessions to make sure the any scar tissue is eliminated.
Thursday, July 15, 2010
As for my knee it is healing and I am feeling better but walking around is minimal ans stairs are hard. I go back to the Dr. on Tuesday for a follow up visit and will find out everything he did and what needs to be done going forward.
Now for this weekend! I have 4 athletes racing this weekend! Two doing the Belwood triathlon and one the duathlon, and one doing the Gravenhurst duathlon!! For three of them it is their first race of the year! Best of luck to the KW Fighting Koalas!!!
Sunday, June 27, 2010
In four years of competing in Sprint and Olympic distance triathlons Amy has:
- twice qualified and competed at the ITU World Championships in Vancouver
- achieved second place in the Subaru Triathlon Series Ontario Triathlon Series, and second place in the Ontario Sprint Series for Females aged 20-24
- competed in over 25 triathlons
Amy has also:
- completed a Degree in BAHS Athletic Therapy
- gained experience by training a variety of athletic disciplines and athletes within the CIS, OFC Varsity Football, Junior B, CIS, AHL, NHL, hockey, Junior A Lacrosse, Tennis Canada, Secondary School Athletics
- completed the qualifications as a Athletic Therapy Certificate Candidate
- become certified as a First Responder
- competed as a Masters Alpine Skier
For more information on the junior aged triathlon program, contact us at rhare756 at rogers.com
Monday, June 14, 2010
Proud KW Fighting Koalas!
Saturday, June 12, 2010
Thursday, June 10, 2010
Then tonight at 8pm was our swim practise. I love coaching on deck. So good to show them good form and do the drills and correct their strokes and to work them to build endurance and some speed! They all our doing really well in the water and up next is this Saturday's open water swim practise. Four to five months of training in the pool for some of them is now coming to fruition as we now get outside and do the open water swims! So much fun. I know they will love it as I truly love swimming in open water. After swimming we plan to go biking for a bit. I believe one of the underrated workouts is the swim/bike brick. I don't think a lot of triathletes really focus on doing this type of workout, but I do and here is why. It can be very difficult some days to ride hard after a swim. Sometimes I get out of the water and my legs feel like lead weights, other times not. So I have been doing alot of biking this year after I have swam. It is a bit harder to get going on the bike after swimming and a lot of races have you running from the water exit to the transition area, sometimes with a hill to climb, not easy.
One of the hardest thing to do for many, including myself, is to get my wetsuit off quickly. This needs to be practised. The more you do it the easier it becomes. Transitions are a key part of races.No need to spend a lot of time in transition. Get in get out!
Bike/run bricks are huge as well and we will be doing more intense brick workouts soon. I've already given them fair warning of what to expect soon. But, they are all doing great and can not wait for them to start racing! Oh yes, this Sunday we have a duathlon relay team entered in the Binbrook tri/du! Cant wait, it will be so much fun. I am doing the bike portion and two others are doing the first and second run. Results to be posted!
Thursday, June 3, 2010
In two weeks, Sunday the 13th, HSBC triathlon series is having a race at Binbrook conservation area. I put the word out, WORD, for the KW Koalas to form a relay team and so far we have one du-relay team with two others that may want to race. Need one more runner to make it officially two teams, one each in the tri-relay and du-relay! This will be so much fun:)
Then the following weekend is Guelph Lake 1 triathlon weekend. We have our group campsite and members confirming they are camping and racing! Me, I am doing the Olympic swim/cycle on Sunday morning. Still can not run yet but to see the surgeon tomorrow morning at 8:30am to find out what the deal is. I know there is a tear in the meniscus as per the MRI results, now a course of action to fix the problem. Hopefully I can run soon but not hopeful for doing any triathlons this summer.
Friday, May 28, 2010
Great to see alot of the members coming out to the practises on a regular basis and seeing there improvements from week to week. Also nice to see some biking improvements for myself as well! I started off my training indoors and worked exclusively on aerobic threshold training only. This is not to be confused with going easy, zone 1 training because it's not. I rode indoors on my trainer and held my heart rate in a zone of 130 to 140 heart beats per minute and continued to do this outdoors. I have now started to do more strength training on the bike and today was a good workout. We went out to Milton and rode the Milton triathlon bike course first. This entails at about the 3km mark going up the 6th line hill. This hill is a little over 2km in total and in some parts kicks up to over 9% grade! I good test first thing in the morning, or anytime actually. Once over the hill we continued to do the rest of the route. Then I get to have a little fun going down the 6th line hill and hit 75km/h going downhill! Fun:) But then we decided to do two more hill repeats, which was good. Legs felt good and hours later still feel pretty good.
So the point I am trying to make is this; all the aerobic threshold training that I have done is starting to pay off. Because now I can add in big hill repeats and soon some speed work and my body and legs are ready for it. I am recovering quicker than before as well. My bike has a computer mounted with a HR readout and I watch it pretty close to see how quickly my HR deceases after maxing out on the big hill and I was happy that it did drop pretty quickly. I also am happy with how I am biking at point close to 40km/h and my heart rate is around the 140 to 145 range! Love it. This means I am generating lots of power, well more than in the past, and using less energy to do it because I am cycling at a lower heart rate!! Sweet. So if I continue on my training path on June 20th I will find out for sure how much faster I really am! And we shall see this summer how the rest of the KW Koalas make out in mostly their first year of racing.
Thursday, May 20, 2010
Pictures from last nights bike workout. Here we are on the last of 3 hill repeats. For this repeat I started everyone off in a Grand Prix style start, starting every 10 seconds. It was a race to the top! I almost caught the Koala in front of me bu he biked hard to hold me off! One poor member flatted just before the climb started but still biked up the hill with a flat front tire! Good on ya mate!! Cheers to all for working hard.
Me, I just got back from the pool. Felt sluggish today so maybe a little tired from last night? Not sure but I will be finding out soon as I am off for a bike ride and meeting up with a friend. Way too nice out to sit around now isn't it!
Have a wonderful and safe May 2-4 long weekend and see you on Monday for the Victoria Day Duathlon!
Stretching is an interesting topic. It is beneficial and helps us to stay loose, but do we always do it? I know I am bad for not doing and definitely need to do wayyy more stretching.
Then last night the warm weather continues and it was our bike practice!! I got to our meeting spot a little early and managed to squeeze in an 18min warmup ride before the workout. Very windy from the north so I decided to reverse the loop so we were riding the backstretch of the loop into the wind. Started out with two loops of one-legged drills after our warm up ride, then four laps of build. So start off easy then build the pace til the backstretch with the wind going hard, no stopping so the first part of the lap is easy to recover, then a one lap recovery. We then did one lap of standing, out of the saddle and then into the hill repeats! Same idea as the build. Start out easy around the loop, increase your pace around the loop and then up hill! Then cycle easy back down the hill and start another loop easy still recovering, build, hill climb!
I then stopped them for the third repeat and sent them off Grand Prix style for the last hill climb from weakest to strongest climber every 10 seconds! Good for the stronger climbers going at the end to try and catch the ones in front, and the ones in front to try and not get caught!
Then a nice spin back to the parking lot and quick change into their running shoes and out for a quick 15 minute run. Funny to hear the comments when they first start to run..haha. But this is a key workout and one that is in all their training plans, or will be soon. After nearly every bike to do a 15 minute run along with a dedicated brick workout. Bricks can be some of the toughest triathlon workouts for many and I know some that just dont do them at all. But I have found them to be invaluable for racing. I actually enjoy doing them myself and did alot more bricks last summer than pure run workouts coming back from a leg injury.
Today it is off to the pool for a noon swim then back out for a good solid bike ride! Weather today is fantastic as it is going up into the high 20's, wind from NW is dropping to 10km's later on to make for ideal conditions!
Tuesday, May 11, 2010
Saturday, May 8, 2010
After a couple of months of hard work in doing drills and lap after lap, I decided to do a relay competition! I split the teams up accordingly and had the slower person go first, then the second person, third person then the anchors, me and AM! We won the first 4x50m relay!! Woohoo!! I then did a reverse order where I went first and the other team won that relay...boooo!!
I think everyone really enjoyed the friendly competition and a chance to just swim hard. Good thing it was only 50m! I then suggested the next relay will be an IM relay, ha! The group thinks they are working hard, and they are for sure. But I haven't even introduced the other strokes, back, breast or the dreaded butterfly. They don't know swimming pain until you start doing fly or IM sets, hehehehehe laughs the evil coach :)
But the weather is so crappy right now. 80km winds, tree blowing over makes for not a nice day to bike. I talked to one guy before we got into the pool and he said he had already been out biking. Not surprised. But by the afternoon it was almost snowing and raining, blah. Maybe tomorrow morning I will get on the trainer for an hour, just not today because its my BIRTHDAY!!!
Sunday, May 2, 2010
Friday, April 30, 2010
Thursday, April 29, 2010
Last fall I was helping out by putting some boxes into a car trunk. I guess I felt a little rushed and put the box into the trunk at the same time I banged my knee unto the bumper, hyper extending my knee which in turn turned into a tear in my meniscus. I still kept running after the initial injury because I never really thought about it. Then it started to hurt and I knew I did something to my knee but for the life of me could not remember what I did to hurt it. It is now the end of April and I found out today what we, the Dr, suspected all along. I have a tear in my right knee meniscus. Now here comes the good news bad news part. The good news is that the tear is not a flap type of tear, one that would need to be cut out. The bad news is that it is a tear, more of a slit type tear and will probably need to be stapled closed to help heal. Best case scenario, scoped, stapled, healed and within a short time frame, good to go. Worse case, 2 to 3 weeks on crutches while it heals. Therefore I am cautiously optimistic!
Now, the club this past week. Tuesday night run, good turn out. Wednesday night bike, not so good. Tuesday and Thursday swims, good coaching with the members that came out! Myself, I had a very good swim session today. And, our team looks to be gaining another member early next week. Stay posted for that update.
Wednesday, April 28, 2010
The other member that came out for swimming has pretty good form and more or less asked for me to crank it up! I love that. You want me to help you become faster, faster you shall train. Simple. But she is ready to start doing this and gets it, ya know? When I explain things to her she instantly understands. So now she knows she needs to swim her 50's at a certain pace, her 100's at a certain pace, etc. Not just jump in the water and swim whatever now, because her swim fitness is dictating that we ramp it up. Now, Im not going to go too crazy on her, yet. But we will push the envelop a little more each time and see how she responds. I think she will respond nicely.
Then it was quickly to the gas station and home to grab some food then to the run practice! And it was kind of chilly with a cold north wind blowing in. Nice to see more members coming out to run. As I can not run right now I am getting some help from another athlete who is looking to help out more and more with coaching. I think I caught her off guard last night by asking what workout we were going to do...lol. But I came prepared for them. Wanted to first keep them moving as much as possible and not cool down. Today I have come up with some really cool ideas for this run practice for the near future, oh yaaaa!
So tonight is our Koalas bike practice and email sent out to advise everyone coming to dress warm. Gloves, bike pants, layers and bike jacket, booties if you have them, to stay warm. I plan to shorten the time of the practice by about 15mins, then I called for a social afterwards. Cool practice indeed.
Swim fast, bike hard and run like the wind!!
Monday, April 26, 2010
I missed out on some training myself on Sunday due to lack of sleep. I did not sleep very well at all and was very fatigued the rest of the day. Add in some errands that needed to be done and no way could I get any type of workout in. But today I am off to the pool shortly and then get out for a bike ride. The rest of the week looks like it is shaping up to be a good week of training and Koalas practices. Looking forward to a solid week for the KW Fighting Koalas!
Friday, April 23, 2010
Then for the bike we headed towards Bamberg but not quite going all the way into Bamberg. Mostly going over gear selection and how to climb hills properly but mostly just to get out for the member to get a bit longer ride in with me leading the way to keep her motivated!
Then off for a badly needed massage. Oh the pain in my shoulders and neck, ouch! The muscles felt like boulders and took a lot of work for then to release. I also have a little tightness inside my left thigh that was very sensitive to the work but did release nicely. Now after my supper I will be icing it down. My masseuse gave me a couple of stretches for my inner thigh that I will have to do alot, then ice it down. Oh, I also have an appointment set up for next Thursday with the sports doctor to finally look at the MRI done on my right knee. Slow going but we are progressing. Lets hope its not too badly damaged and I will be able to start running this summer!!
Now, after all this the KW Fighting Koalas has grown again!! Another person has joined the club today and is very excited, as am I! So much fun coaching everyone and seeing them progress and get better and fitter and working towards the upcoming races this summer :)
Ok time to eat, I am starving. (then ice the leg).
Wednesday, April 21, 2010
Tonight's workout was harder than I thought it was going to be. Two laps of one legged drills, two laps of super spins, three laps of dropping down one gear each lap but keeping the same cadence from the starting gear to ending gear. You have to start easier because it gets harder and on the backstretch of the loop was a wicked wind. We then did two hill repeats, first one at 85% and second one full out! We did it grand prix style, sending off the weakest to strongest! Yep, that was hard! But I am really enjoying the Wednesday session, lots of fun and good company. It is fun to dish out the punishment but I did really feel it tonight on the last hill but after that I was good. Just wait til I start getting them doing hard intervals! I don't know if they realize that yet....hehehehe :)
Tuesday, April 20, 2010
Then it was off for a bike ride shortly after the swim. At first my legs were kind of screaming at me and my mind was trying to tell me sitting on the couch would be way better. But I pushed through knowing at some point it would get better, and it did. I ended up having a decent ride, fastest this year so far. I have managed to get almost 500kms of outdoor riding so far this spring and I don't even think I got out last year til this time. 17 degrees with a small west wind made for a nice riding day. Got home and did some nice stretching, trying to loosen up my legs. I think I need to book a massage for next week as my legs tend to get very thick and if I'm not careful I get cramps. Not good.
Then tonight's run practice at 6:30pm and only one member came out. Glad she did but where are the rest of the members? Something I will have to look into and see why they are not coming out to this session. Up tomorrow is the 6:30 bike practice which has been well attended! Nice weather this week so no excuses!!
Saturday, April 17, 2010
I had one new person come out that was interested in joining the club and after the swim we sat down to talk and go over everything and he is signing up! The KW Fighting Koalas has grown again!!
Thursday, April 15, 2010
Then it was the Koalas bike practise at 6:30pm. Beautiful night for more biking although it was a tad smelly! A farmer decided it was a good day to spread some manure onto his fields and it was terrible bad...phew. The practise went very well. We did one-legged drills, some super spins, sub-max tempo laps and finally three hill repeats. For the hill repeats the two ladies were talking a wee bit of smack to each other for the title Queen of the Hill! All in fun but maybe in a couple of weeks I will get them to race up the hill?
Afterwards, three of us went for a little after practise refreshment to wash down all the road riding. Nice way to end the day!
Tuesday, April 13, 2010
Then tonight at 6:30pm was the run practise. Three Koalas showed up to run and they all get gold stars! I'm hoping more of the members come out for this practise in the future because the ones that have been coming out are enjoying the workouts (at least that what they tell me).
In between the practises I was hard at work getting the newsletter out and putting together training plans for three members. Still have one more to finish and I am running out of steam here tonight so I think it best that I finish it tomorrow after a few morning coffees!!
Monday, April 12, 2010
Sunday, April 11, 2010
Saturday, April 10, 2010
The biking 101 we talked about the importance of aerobic based training and the huge benefits that come with building a big aerobic engine, especially for newer triathletes. Good to get them all on the same page with my training principles and a chance for them to ask some questions. We then did some basic bike fitting tips that I have learned along the way. These tips are in no way a replacement for a proper bike fit but I find that it gets you pretty close. For sure you need the measurements done before you purchase an expensive bike, you want the right size bike for you! We then went over the stuff you will need to take with you on your bike when you are biking out in the country. Nothing worse then getting a flat without a replacement tube.
Then it was off for a nice little ride in the Bamberg hills. Some of the members have never biked these hills before and they can be tough. The second hill is 12% grade. Not very long but when you are just starting to bike or get into shape it is a nasty little hill!
All in all a fun day! I am really looking forward to coaching the current group of Koalas into the spring and summer and race season!
Friday, April 9, 2010
After the swim I heading over to the coffee shop to meet up with a potential new Koalas member! He is in university and will be finished in a couple of weeks so I invited him out for tomorrow mornings biking 101 practise and after he is done his exams will we get him started on some serious training. These young guys are great because I can really torture him even worse than I do with my buddy and they recover so much quicker then us old guys. Seriously though, endurance, skill development and consistent training is the key. Get him on the right path now and it will pay off for years to come.
Up next for tomorrow is the Biking 101 practice! Just hope it warms up and the wind dies down because it is cold and windy out today...brrrr.
Thursday, April 8, 2010
Monday, April 5, 2010
Saturday, April 3, 2010
Friday, April 2, 2010
Very lucky too have this type of weather this early in the year and if the rest of the weekend is this nice I will get out again tomorrow and Sunday. Last year I did over 3000 kms of outdoor riding and I plan to get as much early season outdoor mileage as I can. I must say though that I did have a really nice power nap after I got home!
Tomorrow morning I will be going to meet another person that wants to sign up for the club, and a referral from a new member (you know who you are), thank you!
Thursday, April 1, 2010
I scouted out this location last fall in hopes of having the early season bike practise here for that very reason, no one likes to get left behind! As a rider it has happened to me a few times and I have left a couple riders behind, which is ok if you know that and you are good with that scenario. Many are not and within the club structure I want to avoid this if possible.
Same with the run practise on Tuesday nights. They are at Waterloo park and the road inside the park is about one kilometer as well, perfect!
This week two new members have signed up and after our bike session last night our newest member (you know who you are!) officially signed up! I am very happy to meet both of them and look forward to the training and coaching and racing with them this upcoming season.
No swim practise for me today unfortunately. I will be thinking of those members that do make it out for a swim as tomorrow is Good Friday and the pool is closed. Our Saturday swim is also not on this weekend, but, the weather is supposed to be great so LETS GO BIKING!!!
Tuesday, March 30, 2010
Then tonight at 6:30pm was our run practise at Waterloo Park. Amy Mausser startes the pracise and I came a little later and showed them a few drills. These drills are easy to learn but a little harder to master them. They are definitely worth doing and incorporated into any type of run. Same with the bike practise tomorrow. Drills and biking skills. So much fun being a coach and teaching people these new drills and skills and seeing them progress. I can not wait until race season and the club championships at Guelph Lakes 1 June 19th and 20th.
Monday, March 29, 2010
Todays email was to OAT. I then received some great news that they are going to allow the Fighting Koalas to compete in the club championships in Guelph Lake 1 this June 19 and 20th! KW Fighting Koalas also received our confirmation that we are now affiliated with OAT! Huge step forward for my club and the Koalas as a whole. I am planning on getting a group campsite set up at Guelph Lake for the weekend for my club for all members and their families. Really looking forward to the weekend!
Then it was off to the pool for noon swim. Other triathletes swim on Monday and they all kind of swim together. Me, I was doing my own swim but swam close to them and was able to get some good pacing. My main set was 3x400m and 6x100m. The focus was to swim to a target time of 6:40 for the 400 and 1:35 for the 100. I swam 6:55, 7:00 and 7:05. I felt ok in the water though even if I was off my pace time. For the 100's I was around 1:40-1:42. Hard set and it was really the first time this year I have done a big 400 set.
I then debated of either an indoor spin for 30 minutes or an easy outdoor 1 hour ride. I opted for the 30 minute spin due to time constraints. The rest of this week the weather is suppose to be sunny and warm! Nice for biking and getting members out for the Tuesday run and Wednesday bike practice this week. Tomorrow is another busy day as we have our noon swim then the 6:30pm run practice.
Swim fast, bike hard and run like the wind!
Saturday, March 27, 2010
I then got home and had to do an indoor biking session. I think I could of rode outside today, mind you it is really cold with that wind. Ended up doing a nice bike session, more of a recovery ride with some super spins. Hit 185 on the cadence metre today and that is a new high. Yesterday I was able to swim 1:28 100m and then the rest around 1:33. Off to shower and a bite to eat then to a kids birthday party! Fun, fun, fun!!
Friday, March 26, 2010
Seen here in the picture is the new Giant Trinity TT bike, fully carbon fibre frame, forks, seat tube and aerobars. Plus wireless gear shifters, very cool bike! The two companies that I've seen this year making a huge investment in there triathlon bikes has been Giant and Quintana Roo. I didn't ask how much this particular bike went for but I'm thinking at least 10k, if not more. Bravo Ziggy's and well done on the party even if I did drink too much wine!
Tuesday, March 23, 2010
Having the newest member out today I was able to watch her swim and noticed right away that she has had some swimming background as a youngster. Pretty easy to spot the swimmers that have had the early training versus those that haven't. Now it is just a matter of building up her endurance because after 30 minutes she was tired. Me, 30 minutes and I am just warming up some days!
Then later on in the day I went and met and signed up another new member. He is a funeral director and I met him at the funeral home! It is what it is and he is a nice guy, very genuine and I am looking forward to working with him and getting to know him better. He is very keen to train and do a try-a-tri to start, then do 1 or 2 sprint races this summer. Should be fun! I told him I definitely am going to set up a campsite at Guelph Lake 1 triathlon for the weekend for the KW Fighting Koalas. Pretty much all of us will be racing their that weekend and it will be a good social thing for us, bring out our families as well and have some fun!
Lastly, it was supposed to be our first official run practice at 6:30pm at Waterloo Park but no one showed up:) Three people told me they could not make it but didn't hear from the others. In talking to other people that have shown interest in the club they always ask what practices does the club have. Well we do have the swimming and now I have scheduled a run and bike practice so lets hope the members can make it out! I am really excited about the practices and coaching everyone.
Sunday, March 21, 2010
So now I can relax a little bit and get ready for this next week of training, coaching and meeting two potentially new members. More work but I love it!! So much fun and I cant wait until the whole club gets out for practices and then into the race season to see all of my athletes reach and surpass their goals!
Saturday, March 20, 2010
I think the biggest item I can stress to everyone is skill development. There is an old saying that its not practice makes perfect but perfect practice makes it perfect! Can we attain perfect? Of course not but what we can strive for is to be the best that we can be. I myself have improved my swimming, ex: my 200m times early this year were around 3:25 to 3:30 range now i can bang off a easy 200 in 3:19! Ive gone as quick at 3:12! But for me the biggest improvement comes with the ease with which I am swimming and will soon do a 750m time trial to see where I am at.
Getting out for biking this past week was really nice especially with the great we've been having. Riding a Blue T12 TT bike now and have been making a few adjustments to the bike. Nothing major but a little tweak here and there so I can feel comfortable and strong and fast! Also getting used to the gears as my old bike was only an eight speed and now I am riding a 10 speed! Little bit of a learning curve but I believe if I ride it for another 2-3 weeks I should start to feel very comfortable in it. Unfortunately today the weather turned cold so no riding today.
Wednesday, March 17, 2010
Finally got the Blue triathlon bike out yesterday for a 50km ride. It is going to take a few rides to get used to it and get it dialed in properly. Nice ride though with the carbon fibre forks and seat post to help absorb some of the chatter from the rough roads. Gorgeous day out for riding as is today St Patricks Day!
This Saturday is our eagerly awaited swim clinic! It is at WLU pool and starts at 11am and goes to 12:30. Great session to hone up on your swimming skills and technique for the upcoming triathlon season. As a coach, I have been focusing on skill development early on along with endurance building. Really important to build that aerobic engine up properly for the rigors of the harder training sessions and racing to come lter on in the spring/summer. Many times triathletes will get out there and hammer away time after time and eventually will have some type of injury and/or overtraining symptom show up. I know I have fallen into that trap and its not pretty.
Have a great St.Pattys day!!
Friday, March 12, 2010
Yesterday I almost got my friends Blue triathlon bike to use. Almost until we ran into some rear hub problems. No rush though as the weather does not look too good for the next few days and I will be indoor riding anyways. Excited to get out on the road with the Blue to see how much of a difference it makes, if any. It feels pretty good when I sit in the saddle and fits me very close. I was also able to do coach a run session with my athlete and witnessed instant changes! Now when he goes for a run he will insert these run drills that I showed him to incorporate the muscle memory.
After I was finished with this I went to the pool for a swim session and ran another athlete through a practice. Hard to swim later on in the evening but it was a good session. So far an exciting week for the club, adding members and getting some good workouts in! Now into the weekend!
Wednesday, March 10, 2010
I then got home and did a 45 minute indoor spin in my heart rate zone with an average cadence of 93. Now I am starving! Also, I have another athlete who is interested in joining the club after swimming with us today, cool! And then tonight I will be doing a review for another of my athletes for the next segment of his training. Fun stuff indeed! I love coaching and training, live the life!
Sunday, March 7, 2010
Saturday, March 6, 2010
I then was able to try out my new bike shoes and riding bib that I bought at the bike show yesterday. The shoes gave me a completely different feel on the bike. My feet felt a lot more stable and the power transfer was more pronounced. The bib may not work out as I don't like anything tight across my stomach. The pants part feels very comfortable though. This week I have done three sessions on the bike for a half hour each time and my knee is holding up OK. Tomorrow I plan on doing a longer session.
Friday, March 5, 2010
Today four of us made the ride to Toronto to the bike show. I took 5 pictures of some of the more exotic triathlon bikes that I saw there. As you can see they are also very colorful! Great looking bikes and being a beautiful sunny day out really made me feel like taking one of these bikes and going for a nice ride along the lakeshore! I am sure that today was a great day for all the businesses set up for sales today.
The Glacier bikes are fairly new bikes unto the scene. The people at the booth were very nice and full of excitement for their bikes. The Dura-ace bike is fairly new to bike frames as they are better known for their bike components. The Argon 18 is a very slick bike indeed. On this model is wireless gear changing, very cool. I think in a few years that will be the norm. Big fan of the Zipp rims as well. The flashy blue bike is a Specialized. I find Specialized an interesting bike with the top tube being on a slight downward angle towards the seat post. Never ridden one but would love to try it out.
Lastly is a new Quintana Roo set up with SRAM rims and components. Quintana Roo was the original triathlon bike maker but over the years have fallen behind to companies like Cervelo. But in the past couple of years have made a comeback and if this bike performs anything like the way it looks, they may have a winner! Did I but one? Sadly no. But I did buy some very nice Specialized bike shoes at a big discount and a biking bib for $10! Also a pair of sunglasses with interchangable lenses for $25, regular price at $50. So great deals there if you can find them and know what you are looking for.
My friends bought lots of stuff as well. Two Specialized bike frames, bike shoes, bibs, bike shirts, two bike trainers, and sunglasses. Busy day of spending money for we all had fun. If it is as warm tomorrow as it was today I definitely may try an hour ride outside for sure.
Thursday, March 4, 2010
We currently have four members who I coach. I have designed each of them an individual training plan based on their strenghts and weaknesses and what their goals are. You can have all the science behind triathlon coaching you want but I believe in taking a step further , what I call the "artwork" of coaching. No two people are the same. What works for me may not work for you. What works for the pros may not work for a newbie.
The members that I currently have all need lots of work in the pool if they are to do a few races this summer. I have booked the WLU pool on Saturdays at 12 to 1pm but not every Saturday due to swim meets etc. We are now also doing Tuesday and Thursday swim session at the Rec centre pool. This week one of my members had made it out to both days as he can not make it out this Saturday. When we started just a few short weeks ago he was having a hard time swimming one lap, but now is progressing very nicely and even started to do flip turns today! Too funny. (Now to get him to be more consistent with the rest of his training!).
Here is todays workout: 4x50m warm up - 15sec rest, 2x100 single arm with kickboard and 4x25 counting strokes, 8x50m on 1min, 2x100m pull, 8x50m on 55 sec, 200 swim, 4x 50 ez cool down = 1600m. This was a challenging set for my member to do and he did very well. For me it was pretty easy but I really am focusing on my technique right now, feeling for the water, nice pulls underwater and finding my sweet spot of cadence and DPS and time. I firmly believe that this time of year is perfect for triathletes to really work hard on their form and effeciency in the water as opposed to hammering away huge sets. Trust me they will come and I have found over the years of racing that it does not do me any good to do huge sets this time of year. That and work on other strokes! I love to mix in some butterfly and backstroke in IM sets, something most triathletes loathe to do. Why is that?
Anyways, I then came home and did a nice 30 min spin on the bike at an easy resistance. im still a little gun shy about my hurt right knee that will probably need to get scoped later on thius year. The MRI is scheduled for April 12th and I will know more then. But needless to say I have not run since last October and on nice sunny days like today I sure do miss getting out for a nice run.
Tomorrow we are off to the Toronto International bike show and I will post show pics of all the cool bikes and bike stuff I find!