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'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!

Koach

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

Koach

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!

New KW Fighting Koalas Flyer!

http://conta.cc/eLumyY Click on the link to read our new flyer!

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 http://fightingkoalas.homestead.com/Kitchener-Waterloo.html and feel free to contact us!

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!