Resolution Ride

Tribe member Paul Dyck asked that we post this message for our members. Please note, this is not a Tribalistic event, but it is free and a chance to participate in an event with some different people in a different facility (maybe a little nicer than the PA).

3RD ANNUAL RESOLUTION RIDE

DATE: JANUARY 16TH

TIME: 3PM -- 5PM (BIKE SET UP FROM 2:15 - 3pm)
BIKE RIDE BEGINS PROMPTLY @ 3PM

PLACE: WELLNESS INSTITUTE (AEROBIC STUDIO)

EVENT:

COME AND JOIN US FOR THIS INSTRUCTOR LEAD 2 HOUR BIKE CHALLENGE

DESIGNED FOR ALL FITNESS LEVELS FROM THE NOVICE FIRST TIME RIDER TO THE SEASON VETERAN AS WE TRAVEL OVER FLAT ROADS, HILL CLIMBS AND SOME TIME TRIAL CHALLENGES

REGISTRATION: IS OPEN NOW AT THE FRONT DESK FOR ONE OF 14 SPINNING BIKES OR YOU COULD CHOOSE TO REGISTER WITH YOUR OWN BIKE AND TRAINERS FOR THIS GREAT RESOLUTION RIDE IN 2010 (THERE ARE AS MANY AS 50 SPOTS AVAILABLE USING YOUR OWN BIKES ALONG WITH THE 14 SPINNING BIKES. to REGISTER JUST CONTACT THE FRONT DESK AND ADVISE THE STAFF THAT YOU WOULD LIKE TO REGISTER FOR THE RESOLUTION RIDE. be SPECIFIC AS TO WHETHER YOU WOULD LIKE A SPINNING BIKE OR ONE OF THE OTHER 40 SPOTS. YOU COULD ALSO PUT YOUR NAME ON A WAITING LIST IF ALL SPOTS FILL UP IN CASE OF CANCELLATION. if YOU DO REGISTER PLEASE CONTACT THE FRONT DESK AS WELL TO CANCEL IF YOU NEED TO. PLEASE BRING 2 WATER BOTTLES AND A TOWEL TO CLASS FOR THE RIDE.

PLEASE JOIN US AFTER THE RIDE IN CLASS ROOM # 4 FOR A POT LUCK MEAL ( PLEASE BRING YOUR FAVORITE DISH AND YOUR OWN BEVERAGE AND HELP CELEBRATE YOUR ACCOMPLISHMENTS WITH YOUR FELLOW RIDERS AND YOUR NEW YEAR RESOLUTIONS.

THIS EVENT FEATURES INSTRUCTORS
MURRAY CHIMILAR AND PAUL DYCK
MOTIVATING MUSIC AND CYCLING VIDEOS.

Recovery Following a Run

Follow this link to a great video on post run recovery. It's a 5 minute video on strategies for increasing recovery post run to have you ready to run again the following day.

Follow these simple steps:
1. Glycogen replacement
2. Static Stretching
3. Injury Prevention
4. Core Stability
5. Ice all sore spots for 10-15 mins

Spring Camp Progress Report

Fourteen Tribalistic members have committed to Spring Camp in Tuscon. We booked flights, ground transportation and accommodation. On March 27, most of us are flying directly to Arizona on Westjet where we will rent a large van and drive to Tucson. Some of us are flying to Tuscon. Ten of us are staying at a house we rented for a week in a Tuscon neighborhood called Sabino, in the Catalina Foothills. It is a few minutes away from a house rented by another four members in the adjacent neighborhood of Tanque Verde. Now we are planning bike routes, trail runs and mountain bike excursions. We hope that you will join us. For more information contact Michael at mmkrauss@mts.net.

Spring Camp Travel

Several members have already booked the following flights for spring camp.
Sat, Mar 27; WESTJET, WS 1342: From: WINNIPEG (YWG) Departs: 3:00pm; To: PHOENIX, AZ (PHX) Arrives: 4:29pm
Sat, Apr 03; WESTJET, WS 1343: From: PHOENIX, AZ (PHX) Departs: 5:15pm; To: WINNIPEG (YWG) Arrives: 10:18pm
These are the only direct, non-stop Westjet flights from Winnipeg to Phoenix on those days. We chose these flights because all other flights (Air Canada, Westjet, or the American airlines) have stops and perhaps plane changes which carry the risk that the bikes will not arrive at your destination with you. We plan on renting a van and driving to Tucson on Sat, March 27. The Westjet flight to Phoenix is also on sale now at $171. Act quickly before the cheap seats are taken by other travellers on school spring break.
There are a lot of other flight options. Tribalistic, as a club, is not advocating any one means of getting to Tucson. Everyone is on their own to make travel arrangements for themselves. It would be great if we all travelled together so that we could share costs, but it is understood that bookings need to be individualized to accommodate flights purchased with points, air miles, during seat sales or whenever people can commit to the camp. That having been said, if you are at the Phoenix airport on Saturday afternoon on March 27, you can hitch a ride with us to Tucson in our rented van.
Jen is assembling accommodation suggestions. Patrick is planning a detailed program for the camp. More news on these pieces will follow soon. Questions? Reply to Michael at mmkrauss@mts.net

Tribalistic Sunday Bricks

The Tribalistic Weekend Bricks are always the biggest workout of the week. This year the workouts take place on Sunday Mornings in the Pan Am Pool Aquatic Hall. The workouts begin with a bike at 9am, and lead into some core strengthening and finish with a bit of running. With the bike being the main focus of the morning, and the largest part of any triathlon, we have designed a series of progressive workouts to stress the key energy systems and tap into many different athletic abilities required to be a strong and technically proficient Triathlete, while at the same time continuing to build the endurance of our long course athlete.
A typical Sunday has an average of almost 30 athletes in attendance. The first 45 minutes is made up of warm up and technical drills. We then transition to some high intensity before taking a break off the bike for a 10-15 minute circuit to stress the trunk while building athlete durability. At this time our short course athletes are welcome to depart gracefully, while the remaining athletes (with a long course focus, or stronger endurance base) complete several more sets of varying intensity before the transition to a run.
Over the 10 weeks of training that have lead up to the end of 2009 Tribalistic will have built up to 180 minutes on Sunday morning. See below for the January to March Schedule:
January 10: 150mins
January 17: 180mins
January 24: 90mins
January 31: 180mins
February 7: 210mins
February 14: 90mins
February 21: 210mins
February 28: 240mins
March 7: 90mins
March 14: 210mins
March 21: 240mins

Tribalistic Winter Training Camp

TRIBALISTIC WINTER TRAINING CAMP: DECEMBER 27-30TH, 2009

SWIM/BIKE CLINIC: Sunday, December 27, 9:00 am
Guest Clinician: Chris Graham
Join us in the Aquatic Hall for the usual Sunday, gut busting brick workout. Shortly before 11am, we will head to the pool deck at the Pan Am Pool Main Tank for a swim clinic/filming session with the Brand New Tribe Underwater Camera.

STRETCHING FOR TRIATHLETES: Monday, December 28, 6:00 pm
Guest Clinician: Than Oon
Beginning at 6pm in the Pan Am Pool Aquatic Hall, we will be meeting for a Circuit workout. The circuit session will be a continuation of the usual Thursday session. The Flexibility clinic will begin at 7pm.

BIKE MECHANICS: Tuesday, December 29th, 6:00pm
Guest Clinician: James Dyker
Plan on a 60minute bike workout just to get warmed up. Bike fit and repair guru James Dyker of Alter Ego Sports will be happy to demonstrate some key bike maintenance tricks and share a few tips along the way. Please ensure you have your basic tools, bike and flat tire changing kit. James will also be able to answer some basic bike fit questions.

SWIM FILMING AND STROKE CLINIC: Wednesday, December 30th, 6:00pm
Guest Clinicians: Chris Graham
By popular demand, and a fancy new camera, Tribalistic has elected to offer a second swim and video taping session to the camp this year. The swim will take place in the PA Training Tank. After the clinic and filming we have some space reserved in the Aquatic Hall for review and a core circuit.

Spring Camp dates

Twenty members met after the workout on Sunday and decided to hold the Tribalistic Spring camp in Tucson during the week of March 27 to April 3, 2009. A detailed schedule of swims, runs, rides and social events will be planned soon. Members are welcome to drop in any time during the week of camp, but everyone is responsible for making their own and paying for their own travel and accommodation arrangements. Jen Pinarski is researching accommodation options. She is looking for a number of rooms, condos or houses in one location, so for the time being, hold off from booking a room until we can recommend a location where we can all stay in close proximity to one another. We will provide more information about these bookings when they are known. There is no extra charge for Tribe members to attend the camp. Spouses and friends who may not be members are also very welcome to attend so long as they are Triathlon Manitoba members. For more information contact Michael at mmkrauss@mts.net.

2009 Ironman Hawaii

The 2009 Ironman Hawaii race will be televised on NBC on Saturday December 19th at 4:30-6pm ET (I'm pretty sure that means 3:30 Wpg time). Always an inspirational broadcast with a very high level of production. Well worth recording for many hours of winter windtrainer rides.

Notice of Special Meeting to Plan Spring Training

After the workout at 10:30 on Dec. 6, a special planning meeting will be held for all members who are interested in attending the Tribalistic Spring Training Camp in Tuscon, AZ in March, 2010. Let's get together to share information and preferences to decide on dates, travel arrangements and accommodation. Proposed dates are March 6-13 or March 13-20 or March 20-27. After the meeting we will publish set times and arrangements.
Some members have expressed interest in attending for a shorter duration for 3 or 4 days. If there is enough interest, perhaps we could rent two vans to transport everyone together from Phoenix to Tuscon, with one returning three days earlier (we will fly to Phoenix, rent vans and drive to Tuscon). I will prepare some options for flights and accommodations, but if you have any recommendations on places to stay, please bring that information to the meeting.
If you are interested in participating in the camp but you cannot attend the meeting, please email mmkrauss@mts.net to let me know of your interest. We will try to take your preferences into consideration. I hope we can find a date and location that works for everyone. Be assured, however, in Tuscon, we will be in biking heaven.