Kitchener Waterloo Fighting Koalas

Wednesday, July 20, 2011

My Review of Speed Concept 7.0

Trek Speed concept 7.0 is fast!

By Koalasrob from Waterloo, ON on 7/20/2011


4out of 5

Pros: Comfortable, Responsive, Fast, Good Geometry, Handles Well

Cons: Poor Components

Best Uses: Racing, Serious Training

Describe Yourself: Avid Cyclist

Was this a gift?: No

Great bike as far as the geometry and how it handles but I am having trouble with the SRAM rear and front derauilers. I have adjusted them a few times but I still will get the gears not quite lined up and/or rubbing and making a noise. I also hear a chatter coming from the frontal area of either the forks or head tube along rough roads. These nosies and gearing troubles sure take away from a nice ride!


Thursday, June 16, 2011

Thursdays swim for those not doing the open water.

Here is the Thursday pool swim workout for those that are not going to Guelph Lake today at 6pm for our open water swim practice. But, if you are racing this weekend this will be the perfect time for you to hone up on the open water, wetsuit practice, and other Guelph Lake specific information!

Warm up

• 8 x 50m Any Stroke (even pace), rest 0:15 / 50m
Swim your choice of stroke at a steady pace.
Build up (repeat 6 times)

• 1 x 50m Freestyle Breath Left, rest 0:15 / 50m
Freestyle swim, breathing only on your left side.
• 1 x 50m Freestyle Breath Right, rest 0:15 / 50m
Freestyle swim, breathing only on your right side.

• 8 x 200m Freestyle Swim, target time 03:10 / 200m, rest 0:30 / 200m
Freestyle swim at a steady pace, trying to keep closely to the given target time for every 200m. If your target time is too easy or too difficult, please complete another time trial.
Warm down

• 2 x 50m Freestyle Easy, rest 0:15 / 50m
Freestyle swim at a slow, relaxed pace.

Monday, June 6, 2011

Milton Triathlon

Sunday June 5th saw a perfect day for racing! Sunny and warm with winds not too bad at all. The water temp seemed a little chilly when we got in to do our warm up but after that it is fine and was not a factor at all. I felt good coming out of the water as I got into a nice pace after a bit of a bumpy start. One fellow decide to keep swimming on top of me until I politely pushed him off of me. I'm ok with a little bit of contact but when it goes on and on and on, well, you have to do something. I mean it is a big lake and there is lots of room, a lot more room than people sometimes realize. My sighting seemed a bit off as my goggles filled up with water past the first turn. I tried to just keep going but I finally stopped quickly to empty them and that was much better. Better to stop and loose a few seconds than to keep going almost blind and loose a lot of time. Out of the water in good time and into transition to the bike and now to get the wetsuit off. I got the suit off quickly and out unto the bike and still felt good.

The bike is 30km long with a nasty climb about 3kms in up the 6th line hill. It goes for about 1.5km straight up the Niagara escarpment. Thing is, there are many little hills after this climb along the false flat that make it a challenging portion of the bike. It is a fast course and flattens out the back portion and then you get to go down the 6th line hill at over 70km/h! But at the bottom of the hill is a sharp left hand turn leading back towards the park.

I did start to fade a little bit after the 20km mark. I had trouble keeping up my top speed as my back started to tighten up so I backed off the pace a little bit knowing I still had a tough 7.5km run ahead.

Into T2 feeling a little tight in the back and off to run. I know from past races here that this is a tough run along a mix of trails and roads, flats and hills and down hills with ruts and rocks. I just kept putting one foot in front of the other to not stop! I did fast walk the steep little hill in Halton Hills as I would not of been any faster running up. From that point until the 4km mark is all uphill inside the park on trails. I then drops down back towards the entrance with this nasty little downhill that you had to really watch your footing with the rocks and ruts. After that it was out unto the road for a bit then back into Kelso to the finish. Felt good to finish the race and to be racing again. This is the first time since 2005 that I have done the Milton triathlon and only the second triathlon in the last two years due to injuries, work commitments and life! This race is going to set up the rest of the season nicely for me to do more sprint distance racing. Up next is Guelph Lake 1 - 750m swim/20km bike/5km run. I may then do Muskoka sprint, same distance and then Peterborough sprint at the same distance. After that is back to the longer sprint races with 30km bikes and 7km runs, which I should hopefully be in better all around triathlon fitness for!

Here is my post race analysis for Milton in a graph. First I will explain it all.

Overall time 1:53:20. Overall placing 196/510 = 61.57%, Agegroup placing 26/61 = 57.38%

Swim time 13:08 (1:46) OA 100/510 = 80.39%, AG 11/61 = 81.97%

Bike time 53:38 (33.6) OA 124/510 = 75.69%, AG 17/61 = 72.13%

Run time 44:23 (5:55) OA 348 = 31.77%, AG 46/61 = 24.59% -UGLY!!

What the graph shows is the need to improvement off the bike and unto the run. Or to ease up a bit on the bike but I like the idea of getting better at running off the bike. I think I can still get faster on the bike as well with my new bike, a Trek Speed Concept 7.0. It felt very fast and light and climbing the 6th line hill I was seated pretty much the entire climb other than 2-3 quick jumps off the seat! I could not do this with my old bike as it was an out of the saddle grind up the hill. Two weeks til Guelph to work on improving the run off the bike!

Saturday, June 4, 2011

Milton Triathlon tomorrow!

Finally race season is here! After a long hard winter and very wet spring nice weather is finally peaking in on us and tomorrow, June 5th, is looking to be a sunny, warm day for racing! This will be the first time I have raced at Milton since 2005. 2005 the water was very cold and I never thought I would do this race again. Also doing the race with me from the KW Fighting Koalas is Stephen D. and Laura S. Both Stephen and Laura have looked very good in training so I am excited to race and see how they make out! I will post tomorrow after the race with an update and results!
Cheers and happy racing for 2011!

Thursday, June 2, 2011

Thursday's Swim Workout

Warm up: 4x50m with 15sec rest
8x50m swim with fins - 15sec
800m pull or 2x400m pull - 1min or 45sec
4x100m swim with fins - 20sec
cool down 2x100measy any stroke - 20sec

Have a good swim, the rest of us will be at Guelph Lake doing our first open water swim practice starting at 6pm!


Tuesday, May 31, 2011

Swim workout for Tuesday May 31st

Warm up: 4x100m even pace - 15sec
2x100m single arm, arm out in front, 6strokes left, 6strokes right, 6 full strokes - 20sec
2x100m distance per stroke - 20sec Count your strokes per lap and try and reduce
6x200m - 30sec
2x100m easy any stroke cool down - 20sec


Thursday, April 28, 2011

First outdoor biking workout for the KW Koalas!

Yesterday saw some nasty weather come through KW most of the early part of the day on Wednesday and again around 4pm. High winds with a couple of possible tornadoes! Some people said there was hail and of course rain. But by 5pm the storm passed through and watching the online weather radar, it looked like the worse of the storm was gone. I then sent out an email to all the members saying that the biking practice was a go! It turned out to be a beautiful evening for biking with the wind dying down somewhat and the sun popping out!
We started off with 5 minutes of stretching at our bikes before we went out on the road. Then biked out to Country Squire road which is a nice 2-3km loop that works great for our early season practices. The road drops down into Country Squire so there is a nice little hill as well that I incorporate into our practices. Early in the year I like to work on pedal stroke efficiency, endurance and strength. We worked on pedaling drills like shoe scrappers, knee thrusters, scissor kicks, and one legged drills. We then did two hills repeats before heading back to the parking lot. Once back to the parking lot and putting our bikes away we then headed out for an easy 20 minute run along the trail that runs through the golf course. Very nice to get outside for biking and a short run with my athletes! Thanks to all of the members that came out last night for our first bike/run practice of 2011!

Saturday, April 9, 2011

Monday, March 21, 2011

Spring time (almost) and junior program.

Yes it is spring time again, well almost. The snow has nearly melted completely except for the larger piles. Like the mounds that border either side of our driveway. Last year at this time I had gotten outside multiple times for bike rides but not this year. And as I look out my front window I do hear the siren calls of outdoor biking beckoning me. After six solid months of winter and countless lonely hours tucked away in our basements spinning away on our trainers, the desire to pedal and actually move, and feel the wind in our face is very strong right now. I know some of you brave souls have ventured outdoors for rides. To you that have ridden outdoors, I salute you! I thought of going riding yesterday but the idea of riding in the cold wasn't that appealing. The roads look a little beat up and wet, along with a fair amount of winter type debris. If you were one of the brave souls that did get outside for a ride in the past week I would like to hear about your ride!
The KW Fighting Koalas junior program has been open for athletes under the age of 19 and last summer was the start of our junior program. Our junior program has been slow to attract younger athletes but now we are starting to see some growth. This is really exciting to see the younger athletes start to come into the KW Fighting Koalas triathlon club! We here at the Koalas are big believers in healthy active lifestyles for all ages but especially for younger children. This is an excellent place to learn new skills for swimming, biking and running and under our junior coach the importance of proper nutrition and recovery. Our youth today need healthy options to order to fight childhood obesity. Through proper education and being able to have healthy options I believe younger athletes will blossom and thrive! For more info on our junior and adult programs go to our webpage and feel free to contact us!

Saturday, March 5, 2011

Vacation time!

Yes it is vacation time for Koach! One week in sunny Tulum, Mexico! I plan on getting some nice runs in the warm sun along the beach if possible or wherever is safe, along with some ocean swimming along the shoreline, again, if safe. While I am away, Coach Amy will we looking after the swim workouts on Tuesday and Thursday at 5pm at WLU pool.
Talk to you next week and I will post some pictures!

Monday, February 21, 2011

Social media links

This is all my social media links for the KW Fighting Koalas Triathlon club!!/koalasrob!/pages/Kitchener-Waterloo-Fighting-Koalas-Triathlon-club/197359290292997

I plan on trying to post on twitter at the start of the week the KW Koalas weekly practices and then daily reminders.
The facebook fan page is for posting pictures and practices and any updates or news.
The youtube account I post videos of my athletes and all of the videos so far are from the pool. This is a great tool so the athletes and myself can see what is going on with their stroke above and below the water!
My web page is the main portal that members are attracted to initially through google searches. It has a lot of information on the club, social media links, practice schedule, and other triathlon links. It also has a few pictures but I have posted all my pics on the facebook fan page!
Enjoy my social media links and I welcome any suggestions or comments.
Thank you!
Koach Koala

Saturday, February 19, 2011

New facebook page!

I have just finished creating the new Kitchener-Waterloo Fighting Koalas Triathlon club page here!/pages/Kitchener-Waterloo-Fighting-Koalas-Triathlon-club/197359290292997
I have uploaded many of the pictures I took from 2010 season from training rides, runs and swims to various races. I have been reluctant to start this facebook page but it was actually pretty easy to do. Some of the stuff I could not do, as of yet, but in time I will figure it all out!

Thursday, February 10, 2011

KW Koalas updated webpage and Koalas new website!

The Fighting Koalas triathlon club has recently updated the website and gotten rid of the old one. Visit the new website here with a new design and a much clearer home page to navigate from. Everything is listed on the home page of all the Fighting Koala that you will need, as well as all the franchises listed across the top. Therefore, much easier to find the KW Fighting Koalas web page now, have a look at the new page here
Much nicer set up overall and very much easier to navigate around back to the home page or to other franchises or to the athlete log in page. We are also able to list this blog address in the site along with my twitter account address and my soon to be facebook KW Fighting Koalas fan page!

Now to the club. It has been a snowy and very cold January and most of the members have been affected with colds or the flu at some point. Others have just had the motivated drained out of them, myself included for a couple of weeks, with this nasty weather. But it is soon to get better and a return to better attendance at practices as well.
I will soon be launching some new indoor biking workouts for some of the club members that will challenge them like never before! Along with abdominal, yoga, functional strength and core strengthening exercises and new biking techniques, these workouts will elevate all of our biking fitness!! I have started to do some of the workouts myself and have instantly noticed a difference. I really love doing the stretching and cool down workouts the best.
In my next blog I will write about some of my training techniques that I am implement with the members such as consistency and pacing. Til then, swim fast, bike hard and run like the wind!

Saturday, January 8, 2011

Tuesday, January 4, 2011

Welcome to the 2011 Season!

Hi and welcome to the 2011 season! Myself and all the KW Koalas are very excited about the upcoming season! We are now accepting athletes for the 2011 season! This is a great time to get started with your training and planning for the season.

Here is the January practice schedule.

January 2011 Adult program

Adult Program Practice Schedule; As of January 4th.

Tuesday 5pm - Swim at WLU Pool.

Tuesday following the swim - Run 30 to 45mins

Wednesday 6:30pm - Indoor biking at members heated garage!

Thursday 5pm - Swim at WLU Pool.

Sunday Jan. 9th Swim at WLU Pool at noon.