Summer Schedule!

Workout Updates for July and August!

Coaches Jeff Morier and Michael Krauss will be keeping our workouts running smoothly through the summer months.

Bike workouts will take place on Wednesday evenings beginning at 6pm at the Assiniboine Park Duck Pond. Rides will head out towards Headingley and will include some form of individual interval session as well as some group riding opportunities.

The first summer workout will take place on July 4th, and the last workout will take place on August 15th. 

Keep your eyes peeled for some fall special events.

Looking forward to next season of training already (I'm sick)!

Longest day, Long Ride

Wednesday June 20th is approaching quickly.  This is looking to be one of if not the longest day of the year. It's also an regeneration ride week.  If you're not racing St. Malo, but are volunteering and are a little worried about missing out on your usual weekend long ride, then join up on Wednesday at 536 Niagara Street at 6pm for a longer evening ride!

Training Camp

Tribe Swim (Krauss "Beach")

Tribe Run (Krauss Haus)

Tribe Eat

Annual Pier Dip

Preparing for Sand Hill Relay

At our peak we had a group of 20 athletes roaming the roads and trails around Victoria Beach...and the dinner table.  Excellent weather on Saturday allowed all athletes to further establish their cycling tan lines and follow them up with some goggle lines in the open water.  Sunday was a little misty in the morning, but still allowed us to comfortably fit in a brick workout with one brief break at the end of the Victoria Beach Pier.
Overall, quality training took place with great company and terrific meals.
Looking forward to continuing the tradition again next spring!

June Training

Here we are just a few days away from the first race of the season at Bird's Hill Park!  If the weather stays like this, or even close, I would count on a no wetsuit swim!! That probably excites a few people (and I mean few).

For training in June, we will continue to have 2 weekday workouts for athletes:

Tuesday at 6pm at the Formal Garden in Assiniboine Park for a run workout

Wednesday at 6pm at 536 Niagara Street for a Brick workout.

For the first race upcoming this weekend a few tips to think about:
-Pre-pack that transition bag. Think about going through the race step by step so you don't leave anything behind
-A clean bike is always a fast bike.  Give the bike a bath, pump the tires, lube the chain, make brake and shifting adjustments, tidy up any loose bar tape etc.
-Plan a pre-race meal that isn't too heavy on fat or protein that you are able to easily digest 3-4 hrs before race start
-Plan a top up snack about 2 hours before the race to keep hunger at bay
-Within 2 hrs of the race, plan on fueling with either liquids or gels to keep the stomach clear
-Plan to arrive at the race close to the opening of transition.  Avoid the crowds, get signed in and choose your spot while having plenty of time for pre race socializing and warm up.
-Although Bike and run warm ups are important...most important will be your swim warm up. Plan on at least a 15minute swim warm up to have the muscles loose and the HR elevated
-Remember the swim is the shortest part of the race. Don't leave your race in the water.  You want to swim strongly but exit the water relaxed and ready to push the bike.
 
Questions about your race or race preparation?

Contact Patrick: ppeacock at shaw.ca