Birthday Shenanigans

Birthday weekends are apparently not what they used to be and this one featured a lot more working out and a lot less drinking than it would have done 20 years ago!

It started on Friday morning with the Birthday swim - 2 lanes of people knocking out 42 x 100's. Great fun and much 'easier' than you think once you have a crowd of people involved. We swam the 1st 1 km off 2 mins (1.45/100), the 2nd km off 1.55, the 3rd off 1.50 then the last ones with paddles/pull buoys and then fins where we were knocking out the 100's in just over 1.20's. Crazy end to the session but I loved it! We refuelled with coffee and Super G's cupcakes.

A couple of pints on Friday evening but an early night in preparation for the Saturday morning monster spin session. 2.5 hours of sweatfest intervals followed by a mental 20 min run off the bike. The rest of the day involved a more relaxing menu of coffee, cake, snooze and wine before 12 of us headed to the new Hungry Brew Hops Pub in Newmarket for some craft beer drinking and dinner. Great place and highly recommended!

Luckily I seemed to avoid a hangover which was good as I spent most of Sunday swim coaching and bike fitting. We finished off the weekend with birthday wine, dinner and Coronation Street. Wild!!

Thanks everyone who was involved, that was a great weekend!!

Brrrrrrrrrrrrrrrrrrrrrrrr

A couple of posts ago I listed our race plans for 2014 - here is how things have been going so far.

On the swimming front we are doing ok - probably averaging 3 swims a week but could do better. My swimming mojo comes and goes but I am confident that we will get a good volume of open water swimming in this year. It will need to start early though as our first Tri event is mid-May! My best week of swimming was 3 'Birthday Swims' in 7 days featuring 51 x 100, 43 x 100 and 44 x 100! This Friday is my Birthday swim so only 42 x 100 for me!

I can safely say that I have never biked so much over the winter. We are running spin classes in the Studio four times a week with all sessions either 1.5 hours or 2.5 hours long. These are all great workouts and everyone works so hard in them. The biggest challenge is balancing the intensity - you can only do so much zone 4 & 5 in a week before your legs say no. Going forwards I can't wait to being able to ride outdoors in the Spring and just logging some easy long miles. It will be interesting to see how this big winter long bike focus translates to riding on the road. 

Running is the one area where we are having a bit of a struggle. As you can see from the pic below, exercising outside is problematic and on many days just not possible. Running in -13 I can handle, but -24 with wind chill I cannot. It is hard to run when your clothes are frozen! 

I was lucky enough to make it home to the UK for 10 days in January and managed to log over 100 km in 7 days. This was all outdoors and I saw my pace and endurance improve with every run. Since I got back I can definitely feel the benefits of this running block as I am running faster now than at any point last year but I am lacking endurance. I ran 2 hours on Monday at a pretty good pace but you have to work so much harder in the cold and it really wears you down. Our first race (Around the Bay 30k)  is 4 weeks away so we are praying for a break in the weather to at least get a 2 week run focus in. It is not an A race so we'll just need to see what happens but it would nice to be feeling good for it!

Happy training everyone!

Finis Tempo Trainer Pro & Freestyler Paddles now available.

If you have attended any of our swim sessions you will know that we regularly use a couple of really handy Finis gadgets - the Finis Tempo Trainer Pro and the Finis Freestyler Hand Paddles. We are pleased to announce that we are now a Finis stockist so you can get these items directly from us poolside!!

FINIS TEMPO TRAINER PRO

Develop consistency and avoid lulls in your stroke with a personal pace coach, the Tempo Trainer Pro. The small, waterproof device easily secures under a swimmer’s cap and transmits an audible tempo beep. Athletes use the beep to train smarter and discover their perfect pace. 

In 'Stroke Rate Mode' you program in a strokes per minute figure, place the Tempo Trainer under your swim cap and you will hear it beep the stroke rhythm to you as you swim; all you need to do is time your strokes to the beep as your hands enter the water. You can easily lower or raise your stroke rate slightly to find the sweet spots in your stroke efficiency. Depending on what type of swimmer you are, this is a great tool for removing dead spots or over-gliding from your stroke, or to slow your stroke down to give you more time to focus on engaging all the stroke mechanics for better propulsion.

In 'Lap Interval Mode' you set the Tempo Trainer to a speed that you wish to swim at per 25 or 50m. You then simply pace your swim so that you are pushing off on each lap on the beep. Most swimmers have very poor pacing, starting too fast and then fading which greatly harms their performances. Many swimmers set PBs the very first time they use a stroke beeper for this reason.

Following CSS (critical swim speed) testing we are able to generate target lap times for longer CSS paced swims to really maximise pacing and performance. 

FINIS FREESTYLER HAND PADDLES

Specifically designed for freestyle training, the Freestyler Hand Paddle planes the hand forward through the water, improving reach and distance-per-stroke. With a long fin shape and unique skeg design, the Freestyler promotes a strong pull through, better hip-rotation and increased efficiency. With an adjustable finger strap for a perfect fit, the Freestyler paddle is narrower than most paddles, which prevents shoulder strain. 

We regularly use these ‘technique’ paddles to work on ‘spearing the water’ hand entry  as well as hand placement and alignment during the catch and pull phases. Great for removing cross-overs and ultimately better streamlining and propulsion through the water.

PRICES

Finis Tempo Trainer $67.00 inc HST

Finis Freestyler Paddles $27.00 inc HST

Email us at coaching@athelite.net if you would like to purchase or see us at the pool.

Grand plans for 2014

Well it's January 2014, the decorations are down, the goodies cupboard is empty and the liqueur store returns box has more in it than the drinks cabinet. Time to focus on matters in hand. RACING!!!
Seeing as all our clients know what they are doing this year we thought we had better make some commitments ourselves so here is what myself and Genevieve are targeting this year;

Around the Bay 30km Road Race, Ontario. March 30th.

The oldest road race in North America and due to the date it can be either blazing sunshine or snow. We are currently challenged with training for this event whilst in the midst of winter and a Polar Vortex! I can't remember the last time we raced a running race so we are looking forward to this one. A good run focus to keep the winter training going.

http://www.aroundthebayroadrace.com/

American Triple T, Ohio. May 16th, 17th, 18th; check this one out!!!

3-days, 4-triathlons, 140+ miles, 1-epic event. The American Triple-T in Ohio has an almost cult like following that continues to attract athletes from more than 40 states and 5 countries each year.

Friday, May 16th, 2014 at 5:00 P.M. Race #1: Super Sprint
Saturday, May 17th, 2014 7:30 A.M. Race #2: Olympic AM
Saturday, May 17th, 2014 3:00 P.M. Race #3: Olympic PM
Sunday, May 18th, 2014 at 7:00 A.M. Race #4: Half Ironman

We are basically treating this as a big training weekend. The total distance equals an Ironman with multiple opportunities to practice swim starts, transitions, nutrition etc. Looking forward to it!!

http://www.americantriple-t.com/tt/index.htm

Spin the Lakes 170km , Muskoka. May 24th.

Based up in the hills and lakes around Muskoka this is a Sportive/Gran Fondo style event but we are calling it a RACE!! One week after The American Triple T and good practice for our 'A' Race one month later.

http://www.bikemuskoka.ca/events/spin-the-lakes/

Ironman Couer D'Alene, Idaho. June 29th.

The big race for the year. Once again we have not chosen an easy one because we love a challenge!!
A potentially cold swim in a glacial fed lake, a challenging bike course with 4600 feet of climbing and what should be a stunning lake shore run with a couple of good climbs in it.

http://www.ironman.com/triathlon/events/americas/ironman/coeur-dalene.aspx#axzz2ppp8Pr88


Last year we had big plans that fell apart a little when I fell ill and Genevieve fell off her bike and broke her collarbone. This year we are hoping for a better one. Let us know if you want to join us for the journey!!

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

DO YOU DO ANY OF THESE ....... ?

• 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? 

 MAYBE YOU WOULD LIKE TO DO THIS INSTEAD ...... ?

• 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!!

  SIGN UP HERE

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 coaching@athelite.net  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!!!

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!!

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)

Performancing enhancing drugs for Christmas?

Are you crazy? - Just say NO to drugs kids.

Fortunately there are alternatives and we have some great Performance Enhancing Gift options for the Triathlete in your life who has everything!!

Video Swim Analysis Clinic

If you are going to do one thing to improve your swimming - this is it!! It doesn't matter how many years you have been swimming or what your ability - you will benefit from this session.

This 2 hour clinic is delivered by a SwimSmooth trained Coach and features;

• Multi-angle video capture from above and below the water.
• Review and analysis of the footage with recommendations and explanation of areas for improvement.
• 1 hour drills based Stroke Correction session in the pool.
• Take away copy of video footage plus recommended drills sessions.

 www.athelite.net/swim-analysis

Retul 3D Motion Capture Bike Fit

If you own a bike - you should get this done. A small price to pay compared to the cost of your racing machine. If you are looking for more comfort, better efficiency, enhanced power production and reduced injury risk then this is the way to do it.

• Biomechanical Analysis.
• Unique Motion Capture system captures all your body movements in 3D whilst riding (not just sitting stationary on the bike).
• Incremental adjustments to bike, footwear, rider position and riding style with constant motion capture to check progress.
• Comprehensive report including de-brief, video images and new fit dimensions.
• Triathlon and Road bike fitting available (or both in one session).

www.athelite.net/bike-fit

Triathlon Coaching

It doesn't matter if you are new to the sport and targeting your first Tri-a-Tri or a Podiuming Super Star - you can benefit from a Coach. Why not get your loved one started off with a month or 2 of Coaching. They will undoubtedly love you more for it!!

Our Coaching Packages include;

• Athlete Profiling & Lifestyle Audit
• Goal Setting
• Biomechanical assessment 
• All our programs are individually written for each and every client because everyone is unique.
• Personalized Strength and Conditioning program.
• Electronic Copy of training plan via Training Peaks Account (included in monthly fee)
• Weekly reviews – in person, over the phone, Skype, face time…whichever is easiest for you
• Data Analysis and feedback given weekly (at the very least)
• Program Adjustments - Unlimited per month
• Monthly Performance Testing
• Heart Rate & Power Zone Setting
• Unlimited email/telephone/text communication
• All of the above is optional - if you want to keep it simple, so can we!

www.athelite.net/triathlon-coaching

If you have ANY questions about the above services, or anything else, then please email us at coaching@athelite.net

Happy Holidays!!!

Adapting to Winter.

Someone switched on Winter yesterday!! Minus 13 overnight and a good dumping of snow transformed the view out of the window this morning. This did not deter our valiant athletes over the weekend as we had an excellent, sweaty Spin class on Saturday morning and another great turnout at the Swim Squad this morning. I am so impressed by how hard everyone is working in these sessions and we are seeing real improvements every week. Consistency is the key to training success and we are excited about how fit everyone is going to be going in to 2014.

I don't know how long the snow will be around for this time but the challenge is now getting out to run. I hate running on treadmills so continue to get outdoors where ever possible. I like to stick on my studded trail shoes and run round soccer pitches and trails if the side walks and roads are too icy. This is a great all over workout as you not only work your legs harder off road but your core gets an additional workout as it works to stabilize your body on the uneven surface.

We have entered the 'Around the Bay' 30k road race next March so it is important that we keep the miles ticking over through the winter. These early races are always a bit tough to train for through the winter (like the London Marathon in the Uk which is in April) but it is good motivation to get out there and keep training. It is by no means our 'A' race but I am glad that we now have something to aim at through the winter.

A week at Athelite...

Busy times at Athelite at the moment - here is a summary of all our current activities......

Tuesday

Indoor Cycling 6.45pm - 8.15pm

www.athelite.net/indoor-cycling

Wednesday 

Indoor Cycling 9.30am - 10.45am

Run Club (FREE) 5.45pm - 6.30pm

(Meet at Tim Hortons Wellington St West/John West Way for Intervals session - any ability)

Thursday

Indoor Cycling 6.45pm - 8.15pm

Saturday

Indoor Cycling 8.00am - 9.30am (Paolinas Class)

www.athelite.net/indoor-cycling

Sunday 

Video Swim Analysis (Review session) 9.45am - 10.30am

www.athelite.net/video-swim-analysis-review

Stroke Correction Clinic/ Swim Squad 10.30am - 12.00pm

www.athelite.net/swim-stroke-correction-squad-swim

Video Swim Analysis Clinic 12.00pm - 2.00pm

www.athelite.net/video-swim-analysis-clinic

Long Steady Run 3.00pm

ALSO

Retul Bike Fitting by appointment (7 days a week)

www.athelite.net/bike-fit