Tribalistic Triathlon Team

XC Ski And Brunch!!

2012-02-05T20:28:00.000-06:00

Mark the day on your calendar now! Sunday March 11th!

Now cross your fingers for good weather and good snow!

Today is the day to skip out on the usual Sunday 9am run from Assiniboine Park Duck Pond (we'll all be skiing anyway!) and join us at Grand Beach for some Cross Country Skiing! Skate or Classic welcome!!

The ski trailhead at Grand Beach is clearly marked as a right turn off the East Beach Road. Because it will take about 60minutes to drive here, we will plan to start at 10am at the Trail Head. There are a variety of trail lengths and difficulties available for all abilities!

Following the Ski, join us at the Peacock/Brown Family Cabin at 22 Scott Drive in Victoria Beach for a post ski pot-luck brunch seated next to a roaring fire. Or in the case of most of this winter, get a tan on the deck! (The cabin is about 15 minutes north of Grand Beach).

We would appreciate an RSVP for this event by Wednesday March 7th. ppeacock at shaw.ca

In case of uncooperative weather: ie: too cold to ski, no snow, poor highway conditions...there will be an update posted the morning of Saturday March 10th. In this case, we'll indicate the change in the plan (likely the usual long run from the Park and a city based Pot luck brunch).

Feb 5th

2012-01-31T09:05:00.003-06:00

There will not be a run leader at the park today. Please group up and have a great run!

It was Bound to Happen Eventually

2012-01-26T08:42:00.001-06:00

Sh*t Triathletes Say

February 2nd

2012-01-23T16:36:00.002-06:00

The next Ladies night is coming up on Thursday February 2nd in the Pan Am Pool Lower MPR. I've heard these workouts are a hoot and a blast with coach Mel.
Wish I could be there...

If you thought last Saturday was hard...

2012-01-22T17:09:00.002-06:00

Plank world Record!!

Here!

What happens in Vegas... stays... at Assinaboia Downs?

2012-01-21T17:17:00.002-06:00

On behalf of Greg Edwards who is raising money and fundraising like a madman for his High School Band's trip to Europe. Anyone who is interested in attending can contact Greg at Edwardss at mymts (dot) net. He will also bring tickets to Saturday's workouts!

We could make it a Tribe event and have a little fun in the process!

Top 20 tips for Swim Stroke Improvement

2012-01-21T12:55:00.000-06:00

Follow this link to Joel Filliol's top 20 tips to improve swimming for triathletes. Joel was the Senior National Team Coach when Simon Whitfield won his Silver in Beijing.

Team Photo January 21st and Merchandise Needs Query

2012-01-15T21:43:00.000-06:00

Item #1 We Need a New Team Photo

It has been a very long time since we've had a team photo taken. In fact, an article was written about us in Triathlon Canada magazine last year included a photo that was from before I was a member (greater than 4 years old, in other words). Next week being the so-called easy week time trial, seems like the ideal week to take a team photo. So bring your tribe gear and look your best for the photo. We'll do this after the workout so if you cannot make the workout but might show up for the picture, then pop in around 10:30 next Saturday morning (January 21). In fact, bring extra tribe gear if you have so that those members that don't have any can also be wearing our colours. Obviously we would like as many members in attendance as possible and Saturday workouts are the most well attended.

Item #2 Would You Like Some New Gear?

Not on your bike, on your body. We may place another order with Champion if there is enough interest. Send me an email and I will keep tabs on club interest. With Champion, the minimum order numbers are reasonably low so we may be able to get away with placing an order even if there isn't a huge demand. Items that may be more popular include jerseys, shorts, singlets but if you have other ideas please let me know.

Email Kim at kimmitchell.11 at gmail.com with your gear requests.

January Brunch!

2012-01-11T16:42:00.000-06:00

Come out and join us for the next Tribalistic Pot Luck Brunch!

When: Sunday January 29, 2012 at 11:00 am
This will be following the long run workout.

Where: Chris and Dayna's place
103 Mayfield Cr

Bring along your favourite tasty dish!

Tribalistic Girls Find Some Snow

2012-01-10T19:02:00.000-06:00

Our cabin as viewed from the lake. Full kitchen, Sleeps 5, Hot tub, Fireplace. Awesome

This past weekend, the girls of the Tribalistic Triathlon Team (present and on hiatus) hit the slopes. It was the second annual cross country ski weekend for some of this gang, last year's trip being to Riding Mountain National Park during a snow storm in January, this year we went for Falcon Lake Trails Resort. We had hoped for an Eco-cabin, but even with the call for the weekend going out in October and booking days later, the Eco Cabins were unavailable. Next year we plan even earlier.

The other part of the trip that was a little unavailable was the snow. Snow is so sparse this year, when we packed up my car it looked like we were traveling for a week preparing for anything. The mountain bikes went on the back, snowshoes were brought, runners, and even one bike and an indoor trainer all in preparation for no skiing. But thanks to snowing all day on Friday, by the time we arrived in Falcon Lake Friday evening, we knew there would finally be some hope of cross country skiing. It was a little thin in places but the skiing felt good. I, for one, forgot how much I missed it.

But the weekend was not to be outdone by great company, good conversations, and the best homemade pizza ever!

Thanks to Sophie, Dayna, Margaret, Lesley (not a member but maybe we can talk her into it), Me (Kim), Carly, and members on Hiatus, Erin (with one future Tribe member on board) and Jenn H for a great weekend. The weekend will happen again and if anyone else is interested in joining us please feel free to let us know at any time and we'll make sure you are included in next year's plans.

Here are some pictures from Kim or Carly's Camera (iPhone camera's mostly)

The view out the front window of the cabin

Heading out to Ski: Kim, Erin, Jenn

Carly doing what she does best! (Aside from study to be a doctor, that is.)

Meeting up with the other half of our crew on the High Lake Trail (Dayna, Sophie, Lesley)

The night ride up the road (Kim and Jenn)

Snow shoeing on Sunday on Falcon Lake

Kim and Carly in the middle of the lake -- just a little matchy.

So many hills at the start of the High Lake Trail. Climb climb climb.

Membership Fees Overdue

2012-01-03T19:25:00.002-06:00

Just a polite reminder that if you have not yet paid your 2011-2012 Membership fees and returned your Application form, please bring them to the next workout you attend. They can be handed to any board member or a coach.

Thanks!!
Happy New Year

Spring Break

2012-01-02T19:48:00.000-06:00

Tribalistic Coaches will be hosting a brief information session on Saturday January 7th with regards to a spring break training camp out of province.

Spring break is the last week of March. Returning to Penticton is one of the considerations for this meeting.

This meeting will take place immediately after the workout at approximately 11:15am in the Pan Am Pool Aquatic Hall.

If you are unable to attend this meeting, please send your thoughts to Patrick at ppeacock at shaw.ca

Saturday Swim Session

2012-01-01T12:13:00.000-06:00

Thank you for coming out for the final day of the Tribalistic Triathlon Team Winter Training Camp. As advertised, this camp was about learning rather than about fitness. We hope you all have some new ideas, tips and tricks to carry with you into the new year.

Tribalistic is still accepting members for the 2012 season. Please contact us or check the google calendar on the right column of this page for workout times. The first week of training is free for all new or potential members to try out a variety of evenings and workouts.

With the help of Chris Graham, we've got the videos from the Saturday Swim Session now posted on Youtube. We sincerely hope the session although rushed was useful. Please follow the links below to view.

Group 1: Guest athletes
Group 2: Tribalistic Members and family

Anyone who wanted a second taping after discussion: Group 3

Here are a couple of example videos of Patrick and Chris in the pool. Please keep in mind that they are good swimmers and can demonstrate good technique, but they are both still working to improve. Additional great videos can be found by searching through the Youtube database.
Example 1 - Side Profile
Example 2 - Head on Profile

Below is a sample list of some things to look for in each video:
- Minimal or no bubbles on entry
- Good extension on every stroke
- Good upper body roll
- Steady kick from the hips
- High elbow through the stroke
- Neutral head position

Chris and Patrick are currently in the planning stages for a swim specific filming and technique clinic to be conducted in late January or February.

Ladies Night January 5th!

2011-12-31T13:48:00.000-06:00

First Ladies Night of the New Year takes place on Thursday January 5th!

Join Tribalistic for a Brick workout at 6pm-7:30pm in the Lower MPR at Pan Am Pool.

For non-members there is now a $5 drop in fee to help cover facility costs.

Winter Camp Day 3: Paul Dyck Kicks Our Collective A$$ets

2011-12-29T22:15:00.000-06:00

Paul Demos the single leg back lunge to hop

I'm friends with Paul on Facebook and a fan of his page for his personal training business, Creative Conditioning. Paul likes to publish quotes from his clients; things said to him in the heat of a workout. Such as:

"Hey Paul! Thanks for the best workout ever! Never thought falling asleep at a bomber game could be possible!"

Client: "Paul, Can I go home yet? Im tired and dont care if I get the whole Hour in."
Me: "I have a better idea. How about you go put your big girl panties on and finish off your last 5 minutes of core work!"

"Paul, I hope I croke when you're training me just so I can make you look bad" This was shortly followed by.... " Paul, that was 20, you lying sack of..."

And

"Paul, at the last bootcamp I went to I could wear my shirt twice and that was in +35c. Now we are only 15 min and I want to take this shirt off"

I've been watching these quotes appear, here and there for the better part of the last year, so I should have known better than to think I could show up to a Paul Dyck workout, with a touch of a head cold, and actually plan to not sweat. I was, as the last quote said, soaked within 15 minutes. We all were.

Except Coach Pat, who we all know is inhuman.

We started with a dynamic warm up including running, those A's and B's thingies, some organ grinders (or whine makers as I think of them) and other variations on the theme. I used my sniffly status and my self-appointed role of club camp reporter to slack as much as I could *cough cough* Somebody had to take the pictures for the blog, you know.

Dynamic warm up

After leading us through a few ~~killer~~ gentle stretches we were on to the main event. As a personal trainer, Paul often works with clients who travel and can't bring a lot of fancy equipment with them and aren't always guaranteed a gym at the hotels they stay at. So our ~~time in purgatory~~ workshop with Paul was designed to give a great workout that could be done anywhere.

What Triathletes look like at the start of a stair climb workout.

So, of course, we hit the stairs. And we did this:

Run up 3 flights single steps x 3 (with the down portion as recovery)
Run up 3 flight double steps x 3
Right foot lead one step at a time x 3
Left foot lead one step at a time x 3 -- you know, like how small kids climb stairs but lots faster.
Then two legged hop up three flights x 3

What Triathletes look like at the end of a stair climb workout (Note: Coach Pat never stops moving)

Wow... you think you're a good athlete. You're a triathlete for cripes sake. You're guaranteed to have the most well rounded fitness out there. But you don't know nothing about fitness until you've done a few of these exercises. And that, ladies and gents, was just the warm up.

And why not another short video:

We then went into the timed set ~~from hell~~ which looked like this:

We had about 20 attendees (give or take) tonight. I count 9 finishers on my time list. And the rest were DNF's (including myself). This felt like, as someone who's name I won't mention (Gillian) said, "a s&*t kicking." The photo of the sheet shows the podium spots. Pat, Jim T. and Cindy. And there were a lot of really fast people way down the list. Which just goes to show you that fast does not always mean most agile or strong or coordinated. In fact, in my experience, most strong individual sports athletes, will tell you how average they performed in their youth at team sports (baseball, hockey, soccer etc.).

Nothing like a good Burpee to help catch Coach "perfect technique" Pat, in a bit of an awkward moment.

A room full of triathletes hurting, A LOT.

Things slowed down a little after that. We did some core and strength exercises with the rubber bands. And then some warm down stretching and that concluded a very thorough strength and core workout.

Rowing and Planking

Paul Demos the side-row -- "Squeeze those shoulder blades"

And it was nice to meet Paul's "slave-driver" side. By day, Paul is this really sweet, somewhat soft spoken, and definitely polite guy. I'll never look at him the same way again.

Thanks Paul for what is likely the hardest workout I have done in a very long time. I truly believe if you want to be the best athlete you can be these are the kind of exercises you need to work into your routine. I'm sold. I have a new respect for the boot camp style workout.

For further information on any of these workouts or Paul's personal training, check out the Creative Conditioning website here.

Given that we are all going to wake up unable to walk or lift anything tomorrow (except Pat and Paul), it is probably a good thing it is scheduled as a day off. We are back at it on New Year's Eve (Saturday) with the last winter camp instalment which involves the typical Saturday Brick which all Tribalistic Members have all come to love (starting at 9:00), followed by a pool session and stroke analysis using the club video camera (starting at 11:00 in the Pan Am Training Tank). This session will be lead by Tribalistic members, Head Coach, Pat Peacock and Chris Always-the-first-out-of-the-water Graham.

Winter Camp Day 2: Shredded Tires and Greasy Bikes

2011-12-28T23:12:00.000-06:00

James moved so quick it was often hard to catch him on camera without a blur.

I don't know what it is, but James Dyker from Alter Ego Sports shows up at one of our workouts and something weird happens to someone's bike. Two years ago it was his own bike that went off like a shot gun echoing through the Aquatic Hall. A piece of plastic or some other unidentifiable foreign object went flying off his bike. I'm not sure we ever did find out exactly what it was but we thought somebody died.

Tonight Jim M was the victim of the curse. We all started smelling rubber at some point during the workout. I was about as far away from Jim as one could be and I could smell it. Then the tell tale, rubber flakes could be seen with the naked eye all they way across the room. So it was worth shooting a little video to commemorate the moment forever on You Tube.

Jim was just peddling hard on those VO2 max sets. That's his story and he's sticking too it. (And now you are all sorry you missed the VO2 max sets, I just know it!)

James did his talk and it was a hodgepodge of everything we asked in the ultimate crash course on bike cleaning, bike fit, derailleur adjusting, saddles and shoes and saddle sores and having one leg longer than the other. Which could be my problem -- freakish but true.

James and the captive audience.

Kermit got to the be the victim tonight. A slight gear stubbornness downshift problem in the biggest gears had me ask James to give it a little tweak so everyone got to see not only how to adjust gear tension but exactly how dirty my rear cassette and chain are despite my bike's recent trip to the bathtub scrubbing. But James loves to teach and share his knowledge and his enthusiasm is infectious and tonight he had a willing and curious audience.

And I'm so mechanically disinclined at a certain point some of the mechanical explanations started to sound like all the adults in the Charlie Brown TV specials. But I, for one, am very thankful for the boys at Alter Ego who fix my bike whenever I need. So here is a quick list of highlights from the evening.

1. Alter Ego has some of the most highly trained staff in the city when it comes to a good bike fit. James equated it to buying your suits at the mall vs. buying them tailor made. You are always going to look better and feel more comfortable in something fit just for you. They have some fancy fit equipment there and fits range from about $100 to $300 -- with a discount if you've purchased a bike. Call the store for an appointment and details.

2. Don't use WD40 on your bike. Just don't. There are other good cleaners and lubricants you can use.

3. All it takes is a old T-shirt shimmied in and out of your rear cassette to clean off the dirt.

4. Another no-no is pressure washers. They simply shove dirt in places where it shouldn't be and won't come out.

5. Sometimes minor shifting problems are nothing more than increased friction from too much dirt.

6. If you use orthotics when you run, don't use them on the bike. It is a completely different foot motion.

7. The saddle is everything. And don't be afraid to try many until you get it right.

And there was just so much more. More than I could take in. I swear by the knowledge of the guys and gals at Alter Ego. And if you haven't had a proper fit for your bike, please go do it. Think about the money you spend on physio, chiro, massage, and athletic therapy every year. Some of that cash may be saved with just a little bit of tweaking. Spend the money on prevention.

So thanks to James for an informative evening. And thanks to Jeff for leading a ~~painful~~ great post-holdiay feasting workout.

Camp night 3 continues tomorrow night when our very own Paul Dyck from Creative Conditioning and the Wellness Institute (and Lululemmon poster child) leads us through a strength training session. Come one and come all. We've very much enjoyed the attendance of non club members at our event this year.

Winter Camp Day 1: Can You Move Like Mike Booth?

2011-12-27T23:58:00.002-06:00

I know I'd like to be able to move like Mike Booth and I'm sure we all would like to be as fast as him, especially given his 4 Manitoba Marathon wins he has to his credit. But Mike trains like a "normal" endurance athlete now (whatever normal means for endurance training ... we do not know) and hangs out at Massage Athletica on Waverley for a living and he joined us tonight at Tribalistic's annual Winter Training Camp to demonstrate functional movement assessment techniques and put us all on the hotspot in terms of our weakness and asymmetry issues that may be affecting our training and performance.

Mike put us through 5 Assessment Movements and helped us assess our own varying degrees of weakness, tightness, mal-alignment or pain which gave us each a pass or fail on each individual exercise. I, who has failed every flexibility test since I was 6 years old, failed all but one of these tests. Let's have various Tribalistic members demonstrate the movements.

With approval from Mike and Mike, Chris demonstrates a very important movement technique: the shoe tie

The Overhead Squat

Can you squat with your arms over your head without pain, compensating by favouring one side over the other, dropping your arms, leaning forward, or tipping up to your toes? Me neither.

But Maureen did a pretty nice job.

Front Lunge

Lunge with each leg dropping the opposite knee to the floor. The movement should be pain free, equal bilaterally, and include a heel plant. My main problem was leaning too far forward. Leaning or any other variation from the above description and you are compensating for hamstring weakness.

Heather looks great from the side but she demonstrated a definite favouring of the right leg and left sided weakness. While subtle, this constitutes a Fail on the movement.

Y Balance Quadraped

Involves balancing on one foot while stretching the opposite leg as far forward, laterally, and posteriorly with crossover without losing balance -- three times each leg. You should feel equally capable on both sides.

Wanna know an exercise to fix the weaknesses associated with this movement? Lay on the floor on your back with one arm straight over your head. Try and roll on to your stomach without using your legs or arms for momentum. Go ahead. Try it. I dare you.
Straight Leg

While laying flat on your back with your opposite leg extended, raise your leg to 90 degrees. Can't do it? Hamstrings are tight. Not getting to 90 degrees (I got to maybe 75 degrees) is not necessarily the biggest problem but, at the very least, both legs should be able to raise to equal heights.

Cherrie is looking mighty fine! I think I caught her on the down-swing on the picture snap.

Thomas Test

I knew this one would be deadly as soon as Mike demonstrated. Balance yourself on the edge of a table and lay back and bring one knee to the chest while the other leg drops down to straight. Or sorta straight. Test the flexibility/weaknesses associated with your iliac muscles and hip flexors.

Chris, Mr. Flexible, looks fantastic and provides a textbook demonstration.

And it would be terribly remiss of me to make fun of other's weaknesses without including myself in the mix. Leg not straight, couldn't even bend the dropped leg's knee to 90 degrees, can barely hug knee to chest. Is there any rating lower than a Fail?? I should turn in my world championship socks. This was definitely my weakest assessment movement.

Thanks to Mike Booth for an incredible and informative seminar. I always knew I was tight and it at times limits my mobility, I doubt I really knew the extent of how bad it was until tonight. If you have any questions or wish to contact Mike for his massage expertise or obtain your own movement assessment you can find the link for Massage Athletica here.

I wrote this blog off memory and not from extensive notes, so any errors are mine and not Mike's. And nothing I've written here should substitute for a professional assessment. (And Mike if you are reading this and you see any errors, email us and we'll fix 'em).

We had great attendance tonight (approximately 18 attendees including 7 non-Tribalistic Members) hope to see you all at the Next session tomorrow night: Wednesday December 28th from approximately 6-8 PM in the Pan Am Pool Aquatic Hall of Fame when James Dyker, Manager of Alter Ego Sports joins us for an hour long spin and then a seminar on all things bike mechanical.

Nutrition Tips

2011-12-22T15:54:00.002-06:00

Here is a great link to some nutrition tips!! Not that anyone needs any tips for how to stay svelte over the holidays!

Poster Boy

2011-12-13T21:12:00.000-06:00

Someone among us has been up to a little photo-shooting and looking mighty fine in some Lululemon duds at a location unknown. I went to the store just to spy his ugly mug on the wall. Wow, they know how to make him look good.

Sorry for the bad pic, I'm short. The picture is high above my head. That's Paul, if you can't make it out.

The St. Malo Triathlon is in Search of a Race Director

2011-12-11T10:27:00.000-06:00

St. Malo Triathlon Video June 26, 2011

As many of you are aware, Colin Blanchette who was our race director for St. Malo the past three years has elected to step down from the role in favour of some new personal ventures. The Tribalistic Board is now in search of a race director for the 2012 race and has opted to first offer this opportunity to any interested club members before opening the position up to the Triathlon Community at Large. This is a paid position and Colin has indicated that he will be willing to provide guidance as necessary for the year.

I have included the Race Director duties below. If anyone would like further information, please contact me by email at kimmitchell (dot) 11 (at) gmail (dot) com

Regards,

Kim Mitchell

President, Tribalistic Triathlon Team

Main Purpose

Organize race events at the St. Malo Multisport Weekend, which may include the following:

· Olympic and Sprint Distance Triathlons (and relays)

· Try a Tri Triathlon

· Long and Short Distance Duathlons

· Long and Short Distance Open Water Swim

Responsibilities

· Coordinate all race activities including planning, implementation, closure and reporting

· Chairperson of the Tribalistic Race Planning Committee comprised of Coordinators in the following areas:

o Permits and Sanctioning application/post race report

o Merchandise/promotions and sponsorship

o Equipment management

o Volunteer Recruitment & recognition

o Food & hospitality

o Registration

o Timing

o Race Course (transition area, swim course, bike course, run course)

o Communications (website)

o Budget and finances

· Identify, assign and establish timelines/deadlines for coordinators and volunteers in all areas of the race.

· Provide race planning updates to the Tribalistic board of directors, monthly through the year and weekly starting Mid-May.

· Manage and report on the finances of the race including race fee.

· Prepare and present a final race budget for approval by the Tribalistic board of directors before February 1^st, 2011.

· Liaise with the Triathlon Manitoba’s Race Management Committee Director.

· Liaise with St. Malo community members (recreational commission, parks, police, fire department and public).

· Liaise with participants.

· Liaise and assist the Kids of Steel Race Director.

· Ensure adherence to the Triathlon Manitoba sanctioning package.

· Liaise with Race officials.

· Attend at race event.

· Start date: January 1, 2012.

Hmmmm... Baking...

2011-12-10T12:40:00.000-06:00

Who doesn't love dainties?
Refuel after the workout next Saturday Dec 17 with the Tribalistic holiday baking pot luck!
Bring along your favourite holiday treat to share!

http://blog.compete.com

Tribalistic will provide beverages but we ask that you please be "green" and bring your own mug.

See you there!

Tribalistic Winter Camp

2011-12-10T12:38:00.000-06:00

Join Us on December 27-31 for some special winter learning activities!

Find the information on our camp flyer here.

On the menu, swim analysis, functional movement analysis, bike maintenance and fit, strength training.

Another Ladies Night Success!!

2011-12-02T07:15:00.003-06:00

From December 1st Ladies Night...compliments of Melanie.
...next Ladies Night is January 5th, 2012!! (Non-members will be required to submit a $5 drop in fee beginning in January).

Recipe from Whitewater Cooks at Home ( one of my favourite cookbooks), the Chef from The Fresh Track Cafe up at Whitewater Mountain, Nelson BC. These things are super popular!

Energy Balls

Ingredients

1 cup sunflower seeds, toasted
1 cup sesame seeds, toasted
1 cup rolled oats
1 cup chocolate chips
1 cup dried craisins
1/2 cocoa powder
2 cups of peanut butter
1/2 cup honey
1 1/2 cup toasted coconut for coating

• Put everything, except coconut, in bowl.
• Mix ingredients together... works best with hands. You may need a bit more honey to hold it together.
• Scoop into balls, big'ish bite size balls, roll and roll into coconut.

Can be stored in freezer!

• Get creative with the dried fruits.... just use your favourite combination.

Because Girls Ride Bikes Too: December Ladies Night

2011-11-30T18:57:00.001-06:00

I'm not sure why typing "ladies night bike" into a search for google images yields nothing more than a flash of pinks bikes ridden by scantily clad women in high heels, or why most of the images had nothing to do with bikes at all (because girls don't ride bikes?).... but we all know that LADIES NIGHT TAKE 2 will have nothing to do with all the above, and girls ride bikes all the time, and they ride them hard and fast.

So please join us Thursday December 1st for the 2nd Ladies Night bike workout at the Pan Am Pool Main level MPR. Following that is the night of great deals for Tribalistic Members at Stride Ahead Sports.

I unfortunately can't make this one. Kid with a birthday, house cleaning, guests -- you know. Someone take pictures and share what hilarity ensues.

Kim

All I want for Christmas is:

2011-11-28T21:06:00.001-06:00

Tribalistic's Christmas Party will take place Saturday December 3rd. In keeping with triathlon tradition, 3 main events are planned:

Event 1 - Show up at 46 Carlos Lane anytime after 7:00

Event 2 - Team Rudolf and Team Santa face-off

Event 3 - Hot tub, Beverages and good company

See you Saturday December 3rd.

Bring:

Warm Clothes, Beverages and bathing suit.... it will be like packing for a race.... just without the body glide.

Happy Holidays -Greg and Lori Edwards

Breaking all the Rules

2011-11-28T18:59:00.002-06:00

A few thoughts on some current "more correct" trends in running.

Here

December News

2011-11-26T12:16:00.000-06:00

Lots to look forward to in December!!
December 1st: Ladies Night #2
At the Pan Am Pool in the Lower MPR Room, join in with Melanie LeClaire for an invigorating bike and run workout. Workout is open to anyone. Members, friends and family alike. Workout is FREE!
(Small Print: Beginning in January, Ladies night will have a small fee for non-members).

December 1st: Stride Ahead Running and Walking Store in Grant Park Mall is offering all members a discount with coupon (see older blog post for coupon).

December 3: Tribalistic first indoor Time Trial. Bring out your bikes, pump your tires, install your rear wheel cycle computers and join us!

December 3: Holiday Party at Greg and Lori's House! Details to follow.

December 12: Monday night workouts begin with Michael Krauss. 6-7:30pm at Pan Am Pool in the Lower MPR. Brick (bike and run).

December 25, 26: No Workout

December 27-31: Holiday Camp: Special workouts and presentations! Final Schedule will be announced later in December

January 1: I'll bet you're all looking forward to a long run!! Maybe a brunch?

Stride Ahead Sale Night

2011-11-24T22:32:00.000-06:00

Ken at Stride Ahead in Grant Park Mall has planned a special holiday shopping night for Tribalistic Members on Thursday December 1st after the second "Ladies Night" workout!

Follow this link for full details.

In the Words of Michael Barry

2011-11-24T22:29:00.000-06:00

Michael Barry, Team Sky Pro, sums up the "Group Ride" nicely here

2011-2012 Tribalistic Membership Drive

2011-11-20T14:14:00.000-06:00

You will find the link to the 2011-2012 Membership form here.

Membership forms are due (at the latest) at the Saturday Workout on December 17, 2011. Please hand them over to our new Treasurer Christina McDonald.

The board has initiated a few changes to membership this year:

1. Fees have increased slightly by $10 for level 2 members to $285 to access to 6 works a week, and by $5 for level one members to $180 for 4 workouts a month. This is to accommodate the increase in facility fees the club has incurred this year. Sunday run workouts will continue to be open to all members regardless of membership level.

2. Unable to make it to a workout? Starting in December, workouts will be made available online to all Level 2 members upon request with no additional cost, and to all Level 1 members upon request with a $20 add-on fee to membership fees (making Level 1 fees $200 if you chose this add-on). Making workouts available online has been considered due to popular demand and added to your membership benefits on a trial basis for 2011-2012 only and will be re-evaluated for next year.

3. St. Malo planning is in full force and we are surveying members volunteer interests with membership commitment. You will find this survey on the second page of the new membership form.

The snow has fallen and looks like it is here to stay. Here's to a great indoor season!

Tribalistic Winter Camp

2011-11-20T08:32:00.000-06:00

Tribalistic is once again in the planning stages for the annual winter learning camp. Our focus will be on providing opportunity for out athletes to learn a bit more about the sport of triathlon and related skills and knowledge.

We're investigating a few different options currently and finalizing the schedule, but we also have a few gaps. Consider this an all call to members: If anyone has a skill set that relates to triathlon in some way (even distant..), that could make for a presentation or evening or knows of someone who might be able to make presentation, the board would be very interested to hear about it.

We're looking to have our presentations in place by November 30th. Please contact Patrick before then if you have a suggestion.

Looking for Motivation to push through!!

2011-11-17T08:27:00.000-06:00

Youtube video on the Spracklen Rowing Philosophy.

Need a Wetsuit?

2011-11-16T19:04:00.000-06:00

Thank you for being a part of the XTERRA Wetsuits family.
I would like to extend an even DEEPER offer available to you and your athletes by using your team code! They will be available to you and your athletes through the end of November.

Sponsored Athlete Pricing (until 11/30/11)
Vortex 3 Sleeveless: $112 (reg. $300)
Vortex 3 Fullsuit: $149 (reg. $400)
Vector Pro Sleeveless: $149 (reg. $400)
VectorPro Fullsuit: $224 (reg. $600)

Xterra Wetsuits.

Email Patrick for the Team Code.

Fall Back!

2011-11-04T21:28:00.000-05:00

Remember Folks:

Sunday Run at the Assiniboine Park Duck Pond begins at 9am. Early Sunday AM is the Daylight Savings change. Enjoy the extra hour of sleep!

We will continue to do some dynamic warm ups and finish with some strides and speed!

Pat

An Evening With the Ladies of Tri

2011-11-03T21:21:00.000-05:00

With attendance like this, the success of the first ever Tribalistic Ladies workout night is pretty obvious. Fourteen fine ladies hit the floor in the lower level MPR at Pan Am Pool tonight. Including me, who is staunchly against riding indoors while there is no snow on the ground. I was completely unprepared. Bike was dirty. No trainer tire on, but it appears my rear tire is getting pretty bald anyhow, and no trainer skewer.

This was the one and only moment when I missed the boys. Some guy, would have had a spare skewer. Alas, instead, I rode precariously on my bike, skewed a little to the left because my skewer didn't quite fit in my trainer, hoping I didn't crash down to the floor the way I did two years ago in the upper MPR.

We had a healthy showing of guests from Triple Threat. And it was nice to schmooze with other clubs and compare notes. And it wouldn't be a Ladies night without someone baking:

Yummm... Thanks to Kathryn from TTT

Mel did a great job on her first night out as a coach. We need to get her a megaphone though. It is the only way we will hear her over all the chatting. Loudest tribalistic workout I have ever been at. (But of course we only talked during the "easy" sets.... I swear, coach Pat .... I swear).

The bike went a little long because we went around the circle and shared our goals in the middle of the one-leg drills, and I'll admit, even I, famous for never holding back, said a few things I wouldn't have said with the boys listening.

Of course our lead cheerleader was there. We love her.

The talk even turned to decorating -- girl bike geek style (of which we all know I am the biggest geek of all). I'm all set to plan a whole bike-build around Carina's hub:

So thanks to all the ladies that showed up. It was a lot of old faces (as in long-time, I mean) and a couple of new ones we hope to see again (welcome [back] Cindy, and please come again Lesley). And special thanks to Terri Wolfe for lending me an of-age kid so the president could make the first Ladies night. I hope there are more.

Ladies Night!

2011-11-03T07:33:00.000-05:00

Ride with Tribalistic Triathlon Team, Ladies Only
Thursday November 3rd at 6pm
Pan Am Pool, Lower MPR

Picnic Brunch

2011-10-22T09:15:00.000-05:00

Join us on Sunday October 30th for the first B-RUN-ch of the year.
We'll be starting from the Assiniboine Park Duck Pond at 9am (you can run or bike to get there!). Do a brief dynamic warm up before setting off in duration and pace groups.

The picnic-potluck-brunch will be held at 536 Niagara Street at 11am. Please enter via the "North" door (side). Bring along your favourite picnic blanket, beach towel or yoga mat as we are without furniture, but have plenty of picnic space!

Ladies Night

2011-10-21T22:03:00.000-05:00

The first Thursday of each month is now Ladies Night!! Join Coach Melanie LeClaire for a ladies only workout on the Bike and Run. Meet at 6pm in the Pan Am Pool Lower MPR Room. Enjoy a fun indoor triathlon related workout.

First Ladies Night is Thursday November 3rd.
Second Ladies Night is Thursday December 1st.

Off Season Wetsuit Purchase from Xterra

2011-10-05T20:44:00.000-05:00

Message received from Xterra Wetsuits:

Thank you for being a part of the XTERRA Wetsuits family!

I wanted to pass on a promotion for you and your members. Please see the attached image and pass it on. The Vector Pro X2 Sleeveless John will be $200 ($400) and the Fullsuit $275 ($600 value) through October.

Email Patrick at ppeacock at shaw.ca for the club discount code.

2011 Season Survey

2011-10-03T20:32:00.000-05:00

We'd love to hear about your experience from the past season. Please follow the following link to the survey.

2011 Club Survey

Brrrrrrunch

2011-10-03T14:00:00.000-05:00

Did someone say Brunch?!! Gee, it's been a while.

First Potluck Brunch of the 2012 training season is scheduled for Sunday October 30th.

Run start at 9:00 at the Assiniboine Park Duck Pond Shelter.

Final location of the brunch to follow...we're hoping to have a nice day and remain in the Duck Pond Shelter...Update will follow by Saturday October 29th, please check back!

2012 Training Details

2011-09-30T20:34:00.000-05:00

2012 TRIBALISTIC TRIATHLON TEAM TRAINING

Tribalistic 2011 AGM Announcement

2011-09-30T20:22:00.000-05:00

Please Join Us on Friday October 21st for the 2011 Tribalistic Triathlon Team AGM

Location: Seven Oak Wellness Center

Time: 6pm Dinner

7pm AGM

8pm 2011 Season in Pictures

Dinner will be served promptly at 6pm. Catering will be by Deluca's.

Dinner Cost is $10/person, AGM attendance is free.

As part of the AGM process, the board is currently accepting nominations for positions on the board. There are a few vacant positions on both the Executive and board in general.

We are still accepting any pictures that anyone might have to contribute to the 2011 Season slideshow. Please forward to Patrick on a CD by October 15th to ensure they will be included.

Please RSVP to Patrick for your attendance at the Dinner and AGM, and for more information about exciting board opportunities for the 2012 season (ppeacock at shaw.ca).

FYI...First workout of the 2012 season will be Tuesday Oct 25th 6pm, Track Run at Max Bell Center. (You must purchase an Full Athletics Manitoba Membership, $50, or you will be refused entry to the facility)

Finale!

2011-09-19T21:22:00.000-05:00

Congratulations to everyone on a terrific season! Way to go all of our age group podium finishers, first timers and those just out for a good time!

Once again, Tribalistic claimed the top spots for the Olympic Distance Grand Prix Series with overall wins going to Marc Fournier and Melanie LeClaire!

Keep your eyes peeled for news of our upcoming AGM and year end celebration in October. We're looking forward to sharing stories and photos and experiences from the past season, whether you raced, traveled or just laid low. Photos from the season can be forwarded to Patrick at 536 Niagara Street on Flash drive or CD.

The 2012 schedule will be announced soon. Start date is scheduled for October 24th.

Collecting Pictures of the 2011 Season

2011-09-06T23:00:00.002-05:00

Time to download those phones and cameras to a computer and sort through all those great race and training photos from the past year. The board will be starting to pull together pics for the club AGM and Windup. Photos can be dropped off at 536 Niagara street on a CD or Flashdrive.

AGM date will be announced shortly.

Tuesday August 2nd workout is cancelled

2011-07-29T12:16:00.002-05:00

Mickey Stokotelny

2011-06-27T20:13:00.002-05:00

Dear Members of the Triathlon Community,

I received the following message this afternoon from Merv Cavers:

"I have the sad news to inform the Tribalistic Triathlon Team that Michael “Mickey” Stokotelny passed away suddenly at Victoria Hospital today. He was surrounded by family from Dauphin and Winnipeg and a few close friends."

Many of you will be able to think back to some of the moments you have fondly shared with Mickey, whether it was as a member of Tribalistic Triathlon Team, of which he has been a member over much of the last decade. Mickey was scheduled to join us this past weekend at St. Malo, but was forced to cancel out of his volunteer position late in the week.

Members of Triathlon Manitoba will remember Mickey from his frequent travels to National Championships to compete in the 70+ age group, and absolutely dominate. But of course for Mickey, it wasn't really about the race, it was about the fun and friends...and maybe a little bit about qualifying for World Championships!

Mickey also has attended World Championships as a member of Team Canada many times over his Triathlon Career. Traveling to all corners of the globe for competition, he will be missed by friends the world over.

Mickey brought his warm and quirky sense of humour with him everywhere he went. He was always quick with a kind encouraging word for everyone. He always brought the biggest cheers at all the races!

I first crossed paths with Mickey when I was 10 years old. A scrawny want-to-be gymnast going to meet his new coach at the University Gym. Mickey was the kind of coach that we all loved and immediately took to. He guided us with a gentle hand, sense of humour and taught us to believe in ourselves. I'll always remember being left hanging on a set of rings waiting for a boost up, and turning to Coach Mickey just to receive a nod that said get on with it, you can do it! I was shocked when 20 years later the tables had turned, and I was the one nodding on the sideline encouraging the final kick over the finish line at National Championships in Kelowna.

I'm sure many of you have wonderful memories of Mickey from training, travel or races around the world. If you'd like to share any of these stories, or photos please forward them to me and I can post them on the Tribalistic Website for all to enjoy.

June 30th, 2011: Link to Mickey's Obituary

Patrick

Done and Done!!

2011-06-26T18:16:00.002-05:00

Congratulations Tribalistic Triathlon Team members on a fantastic race!

All of your efforts, great and small are greatly appreciated, whether you were picking up equipment early on Friday, working through the weekend or are still out in Stonewall as I write this, dropping off the remainder of the Triathlon Manitoba Event Equipment.

For a quick weekend recap, we had and excellent pick up and set up crew on Friday evening that set the race in motion. Special thanks of course goes out to the Morier Family that has once again donated use of the RV as a race headquarters.
Saturday started quickly with the final set up of carpets, pylons, swim, bike, run courses, before Race Director Cheri Fournier took over with a stellar KOS race! It was wonderful to have a year where we didn't fry or get carried away by floods or mosquitos!
I saw a ton of Blue and Yellow in a busy blur on Sunday morning preparing for the Junior Elite race. Everyone seemed to know their role and completed it to perfection. After taking the time to personally evaluate the Olympic Distance Course, I was very excited to see a ton of smiling happy enthusiastic club members and volunteers guiding our participants through the course.
Take down and clean up of the site is always the last thing that anyone wants to do, but it was noted that Transition was gone before lunch was even served!

Of course putting on the race takes the guidance and leadership of a dedicated race director who does the background work throughout the year. Thank you Colin on your superb planning and leadership throughout. However, the race takes a Team to make it happen. This is our legacy to not only Triathlon Manitoba but to the athletes of the future! All of your efforts, sacrifices and time are greatly appreciated by everyone involved.

Any ideas, or thoughts or comment for how to make the race better can be forwarded to me in consideration for making 2012 even better!

Patrick
Tribalistic Triathlon Team
President

Did Someone Say ICE CREAM?!

2011-06-23T07:41:00.000-05:00

Join us on the last outdoor track workout of 2011 on Wednesday June 29th for a workout at the Assiniboine Park Formal Garden followed by a warm down over the walking bridge to Sargent Sundae!!
6pm run start...6:45 Warm down!!

St. Malo Triathlon

2011-06-16T08:13:00.000-05:00

June 24-26 is the St. Malo Multisport Weekend.

This is the 16th successful year of the race!! Wow! A huge thanks goes out to all the past, present...and future members who have helped to make this one of the most successful races in Manitoba.

We have been blessed with energetic and enthusiastic race directors who have guided this race to where it has grown to today. A race hosting a large national junior series race field, two, yes TWO heats of the sprint race due to popular demand, the Olympic Triathlon, Duathlon options, Try a Tri and Kids of Steel events!

Race set up begins on Friday in the late afternoon as soon as the Triathlon Manitoba equipment arrives. Set up continues early Saturday morning in preparation for the Kids of Steel race. Ensuring that the St. Malo Site is secure and safe for all participants requires many people and much effort.

Club members, and families and friends are asked to help ensure that this continues to be a very successful weekend. Please make helping out for a large part of the weekend a priority for this weekend. Join us on Friday for race set up in a relaxed social atmosphere. Arrive early on Saturday in your Tribe gear (and bug spray and sunscreen) to help guide the future of our sport safely through our course.

Sunday we show off our race to the nation! Let's send all those Junior athletes home to tell their friends and family about the fantastic little race in St. Malo and the terrific presenting Triathlon Club...Tribalistic!

Remember that the race doesn't end with the first participant crossing the finish line. Let's leave the race site looking better than we found it, and along the way be loud and vocal with all participants, showing our love for the sport and support for all of our athletes!

Thank you for helping to make this another noteworthy weekend for all the right reasons. This is our one chance to give back to the sport that we all love and enjoy for 12 months of the year, make this one weekend about the health and growth of the sport by throwing your support behind ensuring the best race continues to be the best race!

I appreciate your time taken to read this, and look forward to sharing some bug juice, sunscreen and a little mud under the fingernails with all of you on Friday, Saturday and Sunday.

Patrick Peacock
Tribalistic Triathlon Team
President

The Latest from Xterra Wetsuits

2011-06-15T16:34:00.002-05:00

Still looking for a Wetsuit? Look no further!! Below are the latest summer prices for Xterra Wetsuits. Contact Patrick (ppeacock at shaw.ca) for the coupon code.

2011 Sponsored Athlete Pricing: Second & Third Quarter
Volt: $99 (reg. $200)
Vortex 3 Sleeveless: $139 (reg. $300)
Vortex 3 Fullsuit: $179 (reg. $400)
Vector Pro X2 Sleeveless: $199 (reg. $400)
Vector Pro X2 Fullsuit: $275 (reg. $600)
Vendetta: $500 (reg. $750)
Velocity-M Speedsuit: $175 (reg. $200)
Transition Backpack: $45 (reg. $70)

2010 Tribalistic Racing Singlets

2011-06-11T09:12:00.000-05:00

We have a small selection of Mens Medium and Large Tribalistic Singlets from the 2010 season. If you're interested in one of these Singlets at blow out prices, please contact Patrick (ppeacock at shaw.ca).

In case you might be wondering what it really takes to make it...

2011-06-01T21:18:00.000-05:00

Here is 2 days in the life of Tim Don, one on the UK's Olympic Hopefuls.

How do 3 runs a day sound?

Click here for the link.

New Track Night Location for June!!

2011-05-30T17:24:00.000-05:00

For the next five Wednesday evenings in June the running "track" workout will be taking place at the Formal Garden in Assiniboine Park at 6pm. Time to be really specific for racing and get on the roads! Bring your stopwatches!!

Long Weekend Riding

2011-05-19T12:33:00.002-05:00

Jenn and I are looking at taking a drive out to the Hill in Mordon on Monday. Looking to leave the city around 8:30. Anyone who is interested is welcome to join us. Email me at kim.mccormick AT shaw.ca if you would like to come out. Everyone welcome.

Spring 2011 Weekend Workouts

2011-05-14T20:16:00.000-05:00

Sunday May 15th is the last scheduled weekend workout for the Club for the 2011 season. The weather looks terrific, so we hope to see many of you out to enjoy the ride!

Weekends for the remainder of the season are busy with races and travel, but if you do have an open weekend and are looking for a ride, please check out the Tribalistic Facebook Page for informal group rides, or add a posting on the wall that you're looking for a ride. You could also contact one of the club coaches about possibles informal rides that are set.

California Dreaming

2011-05-08T16:26:00.013-05:00

Photo Credit: Kim M -- sorry its a little crooked, I was riding my bike.

Many of you know that I (Kim M) and Jenn H. spent the week after Easter in California riding all the great climbs of the Santa Monica Mountains north of Los Angeles. I've written 3 blog entries on the week if you wish to learn/see more about the trip. It was an amazing experience and for as much as I've written about it, I still feel a little speechless.

Please enjoy:
http://spo-r-tinglife.blogspot.com/2011/04/thoughts-while-sitting-in-l-airport-and.html
http://spo-r-tinglife.blogspot.com/2011/05/on-cycling-escapes-and-leaving-my-heart.html
http://spo-r-tinglife.blogspot.com/2011/05/check-your-ego-at-bottom-of-hill.html

Xterra Wetsuits May Specials

2011-05-04T16:25:00.001-05:00

Still looking for a wetsuit? Look no further. Here are some special club prices for Xterra Wetsuits for the month of May.

2011 SPECIAL MEMBER PRICING:
Vortex 3 Sleeveless: $189 (reg. $300) **149 with free shipping until the end of May**
Vortex 3 Fullsuit: $199 (reg. $400) **149 with free shipping until the end of May**
Vector Pro X3 Sleeveless: $250 (reg. $400)
Vector Pro X3 Fullsuit: $350 (reg. $600)
Vendetta: $550 (reg. $750) .

Contact the team coach for a coupon code to order!

Transition Practice

2011-04-25T13:37:00.000-05:00

Racing season is almost upon us!! Time to practice those transitions!! Getting on and off the bike quickly and efficiently...not to mention safely, can make a huge difference in your overall race.

Join us on Thursday April 28th at 6pm at Pan Am Pool. We'll do a short warm up on the Grant Park Track and then go through the ins and outs of several transition techniques (not all techniques are right for everyone), as well as some race strategies for pacing, and intensity levels as an athlete prepares their body for a transition in sports.

April 24th Update

2011-04-24T19:17:00.001-05:00

As our outdoor schedule continues to evolve with the weather, here is an update the next few weeks of workouts:
Tuesday April 26th will be the last Tuesday evening workout until June. This is due to the Bird's Hill Park Duathlon Race Series. Please see the information at Triathlon Manitoba for registration.

Weekday workout will continue on Wednesday at Grant Park Track (Running), and Thursday at Pan Am Pool for a ride. Saturday and Sunday will both continue with bike rides as well, Saturday being focused on short climbs, and Sunday endurance and tempo.

It was great to see almost 20 riders out for the Good Friday ride despite the cool wet temps! Our biggest outdoor showing of the season! Hopefully we can look forward to our rides continuing to grow as the weather approaches normal.

Good Friday Ride!

2011-04-07T08:24:00.000-05:00

It's almost time for the annual Tribalistic Good Friday Ride!

We are planning on heading out north of the city this year, and hopefully the weather will cooperate.
Here are the details:

Friday April 22, 2011

There are two meeting points-
You can either meet at 8:00am in the Pan Am Pool Parking lot
OR
meet at 9:00am at the Legion on Henderson and the Perimeter.

From there we will head up Main and then onto River Road.

There are three ride options:
1- 50km from the perimeter to Lockport and back.
2- 80km from perimeter to Lockport and then on to East Selkirk
3- 110km from the perimeter continuing on from East Selkirk to the East side of Birds Hill Park.
*Option number 3 starting from Pan Am is roughly 150km.

Afterwards, we will head back into the city and make use of the excellent space at Gillian and Brandt's condo for a potluck lunch.

Lunch will begin around noon at the Kenaston Village Condos (behind Stella's on Grant and Kenaston). The club will provide burgers for BBQ but please bring your favourite dish to go along with them.

See you on the roads!

Ever wonder what it takes to be great in our sport?

2011-04-06T20:49:00.001-05:00

Check out this YouTube video with Peter Reid and Jordan Rapp. This gives you a great view of what it means to be a professional and how to make it in the sport of triathlon.

Here is another link to an article detailing that it's never too late to be great!

Before you ride this spring...

2011-04-05T16:31:00.002-05:00

A couple of useful checklists to keep you safe this spring. (As prepared by M. Krauss)

EQUIPMENT CHECK LIST BEFORE DEPARTURE

· Properly fitting helmet

· Eye protection

· Pump

· Tire levers, spares and a patch kit

· Water and food

· Money

Optional equipment

· Toolkit and wrenches

· Rain gear

· ID, emergency contact #, and medical info

· Cell phone

Suggested clothing:

· Padded gloves

· Booties or toes for cold days

· Bike shorts

· Wind blocking jacket or vest, snug fitting

· Arm and leg warmers

· Sunscreen

· Lip balm

· butt balm

Bike safety check: tight QR levers, bounce the bike, check brakes, check tires, spin wheels, helmet wear or cracks, tight handle bars and headset, tight quiet cranks

Off and Running

2011-04-04T21:12:00.000-05:00

First race of the year went off yesterday in the rain and sleet and snow!!

Congratulations to Kim W. and Dayna G. who braved the weather and the road conditions in Assiniboine Park to complete a 5km race.

The next race in the Puma Series is Sunday April 10th at 9am in Assiniboine Park. Your choice of 5km or 10km. Following races are the weekend of April 17th, 5km or 15km.

See you out there!

Minor schedule updates

2011-04-04T21:09:00.001-05:00

For those of you brave enough to join us outside in early April, here's a little bit of what you can expect:

Tuesday April 5th: Bike handling
Thursday April 7th: Riding in a group
Saturday April 9th: Riding up and down...bumps
Sunday April 10th: Group endurance ride and Flat change clinic

The following week Tuesday will continue with some bike handling, But Thursday will begin to focus on how to transition from the run to bike to run!!

All workouts will focus on good cycling and group etiquette. Please come prepared!

Easter Weekend Update: We're in the works of planning a Good Friday event!

No Workouts on April 23, 24, 25.

WANTED:

2011-03-31T23:33:00.000-05:00

Colin is looking for St. Malo race photos from previous years.

Please contact him at stmalotri@gmail.com if you can provide any.

Tuesday April 5th...

2011-03-31T13:24:00.000-05:00

Welcome to the great outdoors...

As promised at the last couple of indoor workouts we would do everything we could to ensure that we would be outdoors for the first week of April. And yes, this may have included to release of additional greenhouse gases in to the atmosphere (I drove the car mid-week!!).

Following the March/April Transition week, we will begin our Spring Training Cycle outdoors on Tuesday April 5th. Please note that all workouts will begin at Pan Am Pool at 6pm on weeknights (Tues-Thurs), and at 9am on Weekends.

Tuesday, Thursday are planned to be Brick workouts. We plan to finish the cycles at Pan Am and make use of the Grant Park Track for running...this might take a couple of weeks until the track is a little bit more available.

Wednesday will be strictly a running track workout

Saturday will be a hill workout, so please plan to bring along your runners and a bike lock in a small backpack, as we'll be headed to Westview Park.

For the first week outdoors we'll focus heavily on riding technique and safety. Most of the cycling will take place within Assiniboine Park. Please dress warmly for easy to moderate paced rides, bring along all of your usual cycle maintenance materials (tools, flat kit, waterbottles etc) and fenders will likely be an excellent idea.

Weather update: Unless there is snow or ice, we will ride.

See you on the road.

XTERRA Wetsuits 2011

2011-03-22T08:13:00.001-05:00

XTERRA WETSUITS will continue on with Tribalistic Triathlon Team for 2011. We have received their price list and our club code for membership access. Please see the list below for the wetsuits that are available. If you're in the market for a new wetsuit, please email Patrick (ppeacock@shaw.ca) for the club coupon code and club pricing.

Vortex 3 Sleeveless: (reg. $300)

Vortex 3 Fullsuit: (reg. $400)

Vector Pro X3 Sleeveless: (reg. $400)

Vector Pro X3 Fullsuit: (reg. $600)

Vendetta: (reg. $750)

XTERRA WETSUITS

Through Ice, Sleet and Snow!

2011-03-21T10:17:00.000-05:00

Group photo of first outdoor moutain bike ride.

Brave cyclists and good cooks too!

Thanks for another great post-ride brunch.

Spring Break

2011-03-13T20:32:00.000-05:00

The last...sorry, I should say, I "HOPE" the last indoor workout for the 2011 season will take place on Thursday March 24th at 6pm (Brick at Pan Am Pool). Following this workout the club will begins it's transition period over spring break.

There is the possibility that over the break that a couple of informal group rides may be organized. Look for updates on the Blog or head out to Bird's Hill Park on your own or with friends.

Following the transition week, regularly scheduled workouts will resume on Monday April 4th. Currently the outdoor workout schedule is as follows:

Monday: Tri MB swim at Pan Am pool 8pm
Tuesday: Outdoor Brick at Pan Am Pool 6pm
Wednesday: Track Run at Pan Am Pool (Grant Park Track) at 6pm
Thursday: Outdoor Brick at Pan Am Pool 6pm
Saturday: Outdoor Brick at Pan Am Pool at 9am, proceeding to Westview Park for a hill workout. Bring a small backpack for shoes and bike lock.
Sunday: Outdoor Ride at Pan Am Pool 9am

More information will be posted about the above workouts during the transition period at spring break, to indicate final and specific workout information, as well as any scheduling updates as a result of the weather.

Hope everyone has a great final week of training indoors!

Bike + Brunch

2011-03-08T19:04:00.000-06:00

Well, we won't let the crazy weather keep us off our bikes in March!

Come on out Saturday March 19 at 9:00am for a fun mountain bike ride along the Assiniboine Forest/Hart Trail network followed up by a brunch in the party room at Gillian and Brandt's condo building.

We will meet at the Kenaston Village Condos at 9:00am to head out on the ride. Various groups can be formed based on speed and ride time preferences.
Brunch will commence around 11am.

The condos are located on the north east corner of Grant and Kenaston, behind the strip mall. The party room can be found in the same building as the administration office.

Brunch is potluck!
Food items can be left in the party room during the ride.

Please RSVP to Carly (carlylodewyks@gmail.com) with the number of people attending and what you are planning on bringing!

Hopefully the sun will be shining, but be prepared for all types of weather.
See you then!

Gear Order Update - The Fit Kit Has Arrived!

2011-03-07T18:45:00.000-06:00

For those that are interested in ordering some custom Tribalistic cycling gear make sure you make one of the following dates to select your size and finalize your order and payment.

The fit kit will be available Wednesday, March 9th at Max Bell at the track workout, Thursday March 10th at Pan Am at the brick workout, Sunday March 13th at Pan Am at the brick workout, and finally Pat is making himself available so that you can drop by his place at 536 Niagra after 8pm on Monday March 14th.

We want to get our new gear as soon as possible so last call for orders is Wednesday March 16th.

Possible City of Winnipeg Strike

2011-03-05T16:28:00.000-06:00

Although the City of Winnipeg Employees that operate within the CUPE 500 Union have begun to prepare for possible strike action, at this time there has been no strike date set. Strike action would impact all City of Winnipeg facilities, including the Pan Am Pool.

Tribalistic programming will continue as per usual until such time that we are perhaps faced with the loss of our regular training facility at Pan Am Pool. With any luck the weather will turn for the better and we'll be able to begin our outdoor training season soon and be able to avoid any training disruptions.

Updates will be posted as they become available.

Who is this Man?

2011-03-02T20:14:00.001-06:00

Does this guy look familiar to you? There are some of us who run by this mural on a regular basis and we stop and stare (it is a good excuse to walk). The flowy hair. The handsome look of pain as he goes down. All that is missing is the evil teasing glint you usually see in his eye.....

We think someone amongst us is hiding a secret life as a mural model. Fess up now!

What motorists are really thinking.

2011-02-23T09:45:00.000-06:00

In preparation for the quickly approaching outdoor season, here is some entertainment for your Wednesday courtesy of the Fatcyclist.
Enjoy!

Outdoor Riding

2011-02-14T22:45:00.000-06:00

It's not outdoor season yet, but time to start thinking about it. Here are two helpful links to club documents:

Group riding Etiquette

Group Riding Rules

Ride safe, ride fast and have fun!

Sunday Morning Workouts

2011-02-14T22:38:00.000-06:00

A quick update to Sunday Mornings workouts:

The Brick workout will continue to begin at 9:30am...but...if you're keen to get a bit of running drill work in, There will be a 20 minute session beginning at 9:10. This session will focus on a quick warm up, some dynamic flexibility and a few run drills.

Second, as of late, many of us have been frustrated by the frequent Pan Am Track Closures on during the weekend training sessions due to special events. With the remaining 6 weeks that we have left, plan to bring an extra running outer layer for a quick transition and a quality run off the bike outside. We can only hope that the weather will cooperate for the remainder of the indoor season.

A quick reminder that the next indoor Wednesday night track workout is Wednesday March 2nd.

The Secret to Triathlon Success...in case you wondered.

2011-02-13T13:10:00.000-06:00

Ok, one more time, here it is: the secret to success

From Sports Coaching Brain

We all know what the *secret* to success is - it is so obvious it has no right to be even called a *secret* - here it is for free:
Work harder, more consistently than anyone in your sport in the world ensuring that you commit everything you have physically, mentally, technically and tactically to every training, recovery and competition experience.
The best gym in the world will not make an impact on a team with a poor performance culture, who turn up late, who have poor discipline off the field and who are not totally committed to living excellence in training and preparation. Spending thousands of dollars on sports nutrition products do not make up for a poor attitude, a bad technique, a lack of skill and a sloppy recovery program. Yet, in the next 24 hours, tens of thousands of sports people around the world will spend millions of dollars on sports equipment and sports nutrition products seeking a performance advantage which in all reality does not exist -or if it does exist, is a short term solution.

Tribe Gear Order Update

2011-02-12T23:23:00.001-06:00

Thanks for all the feedback from the Tribe Gear email.

Along with the majority of responses, you will be able to order Custom Tribalistic Bike Shorts, Short and Long Sleeve Bike Jerseys, Wind Vests, and Arm and Leg Warmers.

We are asking you to decide on which items you want to order and will start collecting payment right away. We only need to know the quantity of the order at this time. We will be receiving a "fit kit" from Champion System shortly and will be arranging to have samples available for you to view in order to select your sizes. Exact dates will be communicated soon.

Please follow this link for a copy of the order form.

Dear Spouse of an Ironman Athlete

2011-02-02T21:07:00.002-06:00

The Wall Street Journal pokes fun at Ironman athletes and their poor spouses...

http://online.wsj.com/article/SB10001424052748703439504576116083514534672.html

It's a fun read!

b--RUN--ch

2011-01-31T18:59:00.000-06:00

Join Pat, Cara, Josh and Kai for a Saturday Morning Group Run

Beginning at 9am leaving from 536 Niagara Street on March 5th.

Run as long or short as you want, but be sure to stick around for the potluck brunch at about 11am

Standing Rule: NO RUN, NO BRUNCH!!

Triathlon Coaching Clinic

2011-01-31T18:46:00.000-06:00




				Triathlon Canada Community Coaching Course This is the first step in coach certification. There is no evaluation for this level, however, coaches who stop here are registered with NCCP as "Trained" in the Community Context. If a coach wishes to continue with their certification, they must complete a "take home" bridging piece which focuses on child and youth development, and submit a case study for evaluation. In addition, they must successfully complete the NCCP Online Ethics Module. From Triathlon Canada - A course tailored for adult triathletes and coaches of youth and age group athletes! The two day adventure encompasses sprint to long distance training. The course includes three primary areas: a) safety, ethics, and liability; b) technical introduction to all four sports; and c) program planning. This weekend experience provides an excellent springboard for both athletes and coaches to gain information, discuss principles of triathlon training, and network with other participants in the sport. The information is presented in an organized, visual manual with applied exercises that provide opportunities for both learning and applying concepts of training and racing. Where: Sport for Life Centre, 145 Pacific Ave at Lily St (NE corner) in the east Exchange. Parking is on-street and in lots in the blocks around the building. When: Two days: Saturday March 12th, 8:30 AM until 4:30 PM Sunday March 13th, 8:30 AM until 1:30 PM Facilitators: Tracey Shelley and Carly Priebe, Triathlon Canada Cost: $100 per person (includes all course material) Deadline to register: March 9th Register early, as space is limited to 20 participants with priority going to coaches that have been selected to take part in the 2012 Power Smart Manitoba Summer Games. If you wish to attend the clinic or are interested in being involved in the Manitoba Summer Games as a regional coach please contact the Triathlon Manitoba office at 925-5636.

Saturday Indoor Workouts

2011-01-29T11:22:00.000-06:00

Saturday indoor running drill workouts have now ended.

During February and March, athletes should now begin to focus on building up some running endurance before we transition to outdoors. Please use weekday workouts or the Facebook page to arrange Saturday runs with other members.

Saturday workouts will begin again when we transition to the outdoors, hopefully at the beginning of April. At this time, Saturdays will be focused on a short bike with intensity and climbing, and followed up by a transition to an endurance run.

NEW!! Facebook Fan Page

2011-01-24T12:48:00.000-06:00

Well it appears the group page on Facebook is of little use so the discussion came up at yesterday's board meeting to change the Facebook "Group" to a Facebook "Fan Page." Fan pages are the ones you hit "LIKE" on to accept membership.

The primary advantage to the switch is that information from the fan page will appear in your news feed. Given that I am the supreme being of control of the Facebook Fan Page (and I'm still trying to figure out how to add others) and I am on facebook far too often than my time actually allows, you can be assured stuff will be added to the fan page regularly. For example. I have taken the 4 previous blog entries and added them to the fan page already and I will do the same every time a new blog entry is added. This means you only have to check one place for new Tribalistic information. If you are on Facebook already spying on your friends, Tribalistic updates to the blog will magically appear right before your eyes (only as quickly as I notice them). What a genius idea!!

The disadvantage of course is that everyone on facebook had open access to the page and could become a fan. Upon discussion it was decided that this was an acceptable disadvantage because anyone on the web has access to the blog too.

To find the new Fan Page click on this link and hit LIKE at the top of the page.

Get Your Race Fix Here!

2011-01-23T20:14:00.005-06:00

If you have the need to race, and can't wait for the snow to melt, register for THE 2011 ICE DONKEY WINTER ADVENTURE! It goes down on February 13th, 2011. Enter on your own, or race as a team with some of your fellow Tribalistic team members. Check out the website for more information.

P.S. It's never too early to start working on your transitions!

Tribe Gear Order

2011-01-23T19:53:00.002-06:00

Are you interested in ordering any team gear this year?

Do you want a team jersey, vest, shorts, arm warmers or something else?

The Club is looking at placing an order with Champion Systems and we want to know if we have enough interest to fill an order. Please answer the email that will be circulated shortly or talk to Pat or Gillian at an upcoming workout.

Check out the Champion Systems website for specific product information.

Wednesday Workouts in February

2011-01-23T16:32:00.000-06:00

As popular as track workouts are...Here are a couple of updates for the Month of February:

Wednesday February 2nd: The cycling movie "Chasing Legends" is playing one time only at the Polo Park SilverCity at 7 PM

More info at: http://www.cineplex.com/Movies/MovieDetails/Chasing-Legends.aspx

Wednesday February 16th and Wednesday February 23rd, the Max Bell track is closed due to a track meet. Please plan to run on your own these evenings.

Three Upcoming Events

2011-01-13T16:52:00.000-06:00

Paul Dyck has been kind enough to inform us all of 3 upcoming events:

1. January 15th Resolution Ride at the Wellness Institute 1075 Leila
Bring your bike and trainer for a 2 hr workout led by Murray and Paul starting @ 12pm in the fitness studio. Bring some grub for afterwards if you plan to stay for the potluck. We will be using music and video during the ride for something different. Sure to be a great time so far we have 40 people signed up. FREE

P.S. Bring your running shoes if you want to make use of the track for a brick afterwards.

2. Jan 20th and Feb 3rd ($30 Wellness Member/$40 Non Member) Learn to run PROPERLY! Athletic Therapist Jim Norris will be putting on 2 one hour running clinics (all running no sitting) at the Wellness Institute(indoor track) where he will be analizing running technique, demonstrating proper technique and promoting injury prevention. There's no time to make it right like the present. Call 632-3900 to register (Program # 59)

3. ARE YOU FOR RIEL? 100 Miles on your stationary bike in a room with other Cyclists/Triathletes Sweeeeeeeet! Last year we packed a room with 30 hot and sweaty bodies for up to 7hrs. This year we got a bigger room with more ventilation, prizes from local bike shops, and hopefully more hot and sweaty bodies. Make a time or distance goal for yourself and grind it out to the Tour De France, Sufferfest, Leadville 100, and more. Feb 21st at the Wellness Institute 8am Set up 8:30 Start and the building closes at 5pm sou you have to be done by then! $5 to cover room rental and video equipment. 632-3900 to register (Program #57)

Brunch Details

2011-01-11T19:56:00.002-06:00

Hooray!

Greg and Lori Edwards have stepped up to the plate and agreed to host the Tribalistic Brunch! Big thanks to them!

Here are some details-
Saturday Jan 22, 2010
Noon
46 Carlos Lane (in Charleswood)

Regular Saturday workout will begin at 9am with indoor warmups/drills at Pan Am. A run to Assiniboine Park will proceed from there. Option to meet the group in the park around 10am if you wish to join up a little later.

The brunch is a potluck so please break out your favourite recipe and get cooking! If you are unsure what to bring, please contact Greg and I'm sure he can give you some suggestions.

See you there!

Tribalistic Brunch

2011-01-07T10:58:00.002-06:00

Social Event Update!

We are planning a team potluck brunch for Saturday January 22.
Pat will be leading 30 minutes of indoor running drills at Pan Am as per usual and then the group will be running to/meeting in Assiniboine Park. Brunch will follow the run at noon.

While the plans are in place, we are still looking for a wonderfully gracious host! If you are interested in offering up your home for this event, please email Carly ASAP.

carlylodewyks@gmail.com

Monday December 27th Sports Nutrition

2011-01-01T13:00:00.000-06:00

I've received many positive comments from members about the Sports Nutrition seminar that took place on Monday December 27th. Jorie Janzen passed along a number of additional resources to be shared with the club. The resources can be found in a Google Document folder here.

Winter Event Update

2010-12-19T12:48:00.006-06:00

Just a few quick updates on past and future events!

We had a great turn out for the holiday ski and lunch last Sunday at Birds Hill Park! It was a cold day, but the food was excellent and it was great to see everyone.

Michael proclaimed it to be the "best bacon experience of his entire life".

This week after a tough workout led by Chris, we enjoyed loads of holiday goodies! Thanks everyone for sharing your sweets.

An update on the Thursday morning ski- a small group of us are still planning on meeting at Shannondale ski area for 10am. Skiing will be followed by lunch at the Tim Horton's in Morden. If you are planning on coming, please send Carly an email as we hope to arrange some car pools!
carlylodewyks@gmail.com

Ski Day - Second Edition!

2010-12-13T12:42:00.002-06:00

After a brisk refreshing ski on Sunday a few ladies are planning another ski day on Thursday Dec. 23 at beautiful Shannondale Ski Area just outside of Morden.
We will be meeting at the trail head around 10am (subject to change), skiing for a couple of hours and then either eating a picnic lunch in the warming hut or stopping at Tim Horton's in Morden.
If you haven't experienced Shannondale, it is a must! The trails are always in perfect shape and offer two classic loops and one challenging skate loop. For more information on Shannondale and directions, check out the Cross Country Ski Association website
Questions? contact Carly!

The Importance of Post Work-out Calorie Replenishment.......

2010-12-09T14:14:00.002-06:00

In the spirit of the holidays, as well as maintaining our glycogen stores, there will be a cookie (square, slice, torte, cupcake....whatever your specialty is...) potluck following the Sunday, December 19th work-out.
If you wish to participate, please bring a plate of your tastiest treats to share with your teammates!

Athletics Manitoba Memberships

2010-12-08T21:02:00.001-06:00

Tribalistic Members please note:

Triathlon Manitoba memberships are included with your Tribalistic Team membership. However, as indicated on the membership form, if you intend to attend the Wednesday night indoor workouts at the University of Manitoba Max Bell Field House, then we are also required to have Athletics Manitoba Road Running memberships as well. The time we use at the Max Bell is during the Athletics Exclusive Use time and the Road Running membership cover insurance as well as provides a small discount for entering road running events. Membership is a very small fee.
Please follow this link to the registration page for RUN MANITOBA.

Sports Nutrition

2010-12-07T07:16:00.000-06:00

Please follow this link to a variety of sports Nutrition documents that have been provided by our December 27th Nutrition presenter Jorie Janzen.

Can you Change an Old Man's Stroke...

2010-12-06T21:48:00.003-06:00

This is the question that a 35 year old Simon Whitfield asks. Is it too late to fix his freestyle before the August 2012 London Olympics? Check out this link to the video that helps to answer the question.

Stride Ahead Shopping Special

2010-12-06T21:42:00.000-06:00

Ken at Stride Ahead would like to offer Tribalistic Triathlon Team members a bonus Christmas shopping opportunity. This Thursday evening, Dec 9th between 6-9pm at Stride Ahead in Grant Park Mall. Check out the invitation from Ken here. Simply print out the invitation and bring it with you to shop. (Member lists will be cross referenced at the store).

Tribalistic Winter Camp

2010-11-29T18:53:00.000-06:00

Here are the details for the Tribalistic Winter Training Camp for 2010.

The camp will take place Dec 27-Dec 30th.

All sessions will take place at the Pan Am Pool

Camp is free for Tribalistic Members, and is a $5 per person per session drop in fee for non-members.

All sessions will take place between 6-8pm

Health=>Consistency=>Performance

2010-11-28T17:04:00.000-06:00

Here is a link to an article which stresses to keep coaching athletes simple. But at the same time sends a great message to everyone.

1. You need to be healthy (not like me on the bike this morning...or the past week). This means free of the common cold and any chronic injuries.
2. Once you're healthy, follow a regular training schedule that allows an athlete to progressively overload their body and fully recover with proper rest and nutrition.
3. With health and training consistency come optimal performance.

Who knew it could be so simple....cough cough...