Friday, 13 December 2013

Attention all frustrated swimmers .... TIME TO TAKE CONTROL IN 2014!!

  • Swim on your own in a lane of strangers who are doing bizarre kick drills and breast stroke?
  • Swim in a Masters group knocking out 50's and 100's, trying to swim at a pace that you will NEVER use in your race?
  • Complete drills with no idea why you are doing them, that probably make your swimming worse?
  • Go to the pool and swim 2km every time, getting progressively slower as the set progresses?
  • Are you constantly knackered in the pool and never seem to get any better?
  • Do you tell yourself you are not good enough yet to get help but are really just engraining poor form? 
  • Develop your Technique as well as your speed & endurance.
  • Focus on your own stroke efficiency, propulsion and body position rather than someone elses pace? 
  • Complete proper drills, know why you are doing them and get corrected if you are not.
  • Work on race specific pacing and open water skills such as sighting, drafting etc
  • Follow a structured weekly program breaking down all the mechanics of the swim stroke.
  • Receive continual observation & stroke correction guidance.
  • Become more efficient and get faster as a result.

Seems like a no-brainer doesn't it?

Our new Stroke Correction Swim Clinic block starts on January 12th 2014. 

Dates;  Most Sundays starting January 12th, 2014

Session Dates are as follows;

Jan; 12th, 19, 26th. Feb; 2nd, 9th, 23rd. Mar; 2nd, 23rd, 30th, Apr; 6th, 13th, May; 4th, 11th, 25th.

Why not every Sunday? Pool is subject to closure during College holidays.

Time;  Each session is 90 minutes. 10.30am - 12.00pm.

Where; St Andrews College, 15800 Yonge St, Aurora ON L4G 3H7

Suitability; Suitable for all Triathletes & regular Freestyle fitness Swimmers as long as you can swim 200 m freestyle continuously. Swim at your own pace & ability - don't worry about being too slow, we adjust the sessions accordingly for all abilities. We swim between 1- 4km depending on ability.

Cost; Pre-book online for individual sessions or blocks;
1 session (pre booked) $21,
14 sessions (Jan-May 2014 inclusive) $272.
Drop in (pay at the pool) $25 per session.

There will always be 2 Coaches Pool Side so everyone will receive corrective feedback & guidance throughout the session.

To ensure everyone receives our attention, numbers are limited.

Don't be disappointed - sign up today and commit to improving your swimming next year!!

Thursday, 12 December 2013

Retul Bike Fitting Studio - Aurora, Toronto, GTA.

Stuck for the perfect gift for the Triathlete or Cyclist in your life?

How about a Retul Bike Fit by Athelite? We have yet to find anyone who has not benefited from a Retul bike fit (even if they have been fitted before), so why not help them on their way to a more comfortable, powerful and efficient 2014!! They will be eternally thankful!!

We are now taking appointments for 2014 for Retul Bike Fits at our Studio in Aurora.

A proper bike fit will not only provide a rider with the most economic means of expending energy, but will also prevent pain that is common in the knees, hips, back, shoulders, hands, saddle area and feet particularly with riders who are trying to adapt their bodies to the bike they already have purchased.

A proper bike fit is essential for injury prevention and maximised efficiency. An optimal position on the bike will allow for greater comfort and enjoyment while riding. All bodies are different and your position on the bike should reflect your biomechanics.

The best way to analyse a rider's efficiency is to observe and measure the rider while he or she is pedalling the bike. Retul 3D motion capture technology simultaneously measures three planes of movement on the rider as he or she is in motion

For more info on Retul Bike Fitting please see our website...

Athelite Retul 3D Bike Fitting

To book please email us at  or buy online HERE

Additional Saturday Spin Session

We have had a few people comment that they want to attend our weekend Indoor Cycling Class (Saturday morning 8.00 - 10.00) but have other commitments at that time.

We are now offering the opportunity of a second Saturday Class with Paolina in the afternoon from 4.00 - 5.30pm.

We will happily go ahead with this but only if we can get the numbers.

If you have expressed an interest previously or think you would like to attend then please contact us and we will try and make it happen!! As always any one of any ability is welcome.

Sessions would start in January for 13 weeks - a great way to launch yourself into the New Year!!!

Wednesday, 4 December 2013

Testing times

In order to get the most out of your training sessions and track your performance gains, it is important to schedule in regular testing. Over a period of time this allows you to zone in on your key training data such as pace, power and heart rate zones.

In the pool we do this regularly in the form of CSS (Critical Swim Speed) tests. We did this 3 weeks ago in our Sunday Squad Swim and it will reappear again very soon! After a bit of calculating you can come up with your CSS (threshold) pace which can then form the backbone of your training and pacing in the pool.

For running we complete regular Time Trials to establish Threshold heart rates and pace, and once again we can use this numbers to calculate our training and racing zones and paces.

Last week was Threshold Testing week in our weekday and weekend Indoor Cycling Classes. We have seen a lot of sweating and grunting going on, or in some cases just a little bit less conversation! More experienced athletes are able to check their performance and zones against previous test results and athletes who are newer to the sport have had a good introduction into learning how to ride and pace a time trial and seeing what sort of results they can achieve.
Once you know your numbers it is possible to work out all your other training zones, ensuring that your following sessions are done at the right intensity to reap the best performance benefits. In short, it makes sure that you make your easy sessions easy enough and your hard sessions enough.

Train Smart everyone and let us know if we can help!!

Tuesday, 3 December 2013

Garage Clearout!!

Let us know if you are interested in any of these items, all from a good home and located in Aurora.

SIDI TRIATHLON CARBON SHOES                     $125.00
T-2 Mens Size 44 only worn twice                           
Profile Design Tri Stryke Saddle  (TI Rails)         $80.00
Never used

Bell Javelin Aero Helmet with Visor  
Black/White Size Medium   used twice                          $120.00
Bontrager Aero Bottle with Carbon Cage                 $50.00
Never Used

NATHAN endurance race vest  
water hydration pack    Never Used                                   $50.00

2004 Taxc Trainer with steering column
and L-Magic VR software.
Includes:  Erg. Manual Controller                                       FREE

2010 Computrainer includes all software
(computrainer 3D) and one (Kona) Real Course video
Less than 20 hours of usage                                             $1000.00  
(includes computer if desired)