Week of January 15th

RACES FOR 2012

I have attached the Team Triumph race schedule for 2012 to the races tab. These are the races many of us have enjoyed in the past or plan to do in 2012. The list is on the Team Triumph website under the races tab so you can refer back to it anytime. 

 

MULTI-SPORT AND SINGLE SPORT PROGRAMS

It's time to put your race schedule together! If you have a dream event which you would like to complete or get faster at, you can always benefit from a program. Whether it's your first 5km race or an Ironman, I can help you get you where you want to go. We meet in a coffee shop and look at your goals, your experience, your health history and the time you have available and from there I put together a program for 10 weeks at a time. If you're interested, shoot me an email and we can get started. 

 

SPINNING

We are happy to have a few of the "old gang" back in the spin studio this term and a few new ones to! This term Marc and I are working on increasing the intensity of the tempo rides and starting cruise intervals. We continue to do yoga stretching and boot camp style strength and balance training after class on Tuesday and Thursdays.

 

SWIMMING

In the pool we continue to work on stroke as the main set gets a bit longer and faster. Time to bring your watches! We will be using the Timex Ironman watches starting next week to do test sets. We are happy to have a high school lane who are eager to get faster!

 

REGISTRATION

It's not too late to register for the Team Triumph programs. Please feel free to join in on the fun anytime.

 

TRAINING THIS WEEK

Tuesday - 9:15-11:00am Spin and Strength at OSPC with Julia

Wednesday - 9:15-10:15 Spin OAC with Shelley  
Wednesday - 1:00-2:00pm Swim at Canterbury with Julia
Wednesday - 6:00-7:00pm Spin at OSPC with Julia
Thursday - 9:15-11:00am Spin and Strength at OSPC with Marc
Friday - 6:30-7:30am Swim at Canterbury with Julia

Open House Week Jan 9 - Jan 13

Come and try any Team Triumph class at NO charge

Tuesday - 9:15-11:00am Spin and Strength at OSPC
Wednesday - 1:00-2:00pm Swim at Canterbury
Wednesday - 6:00-7:00pm Spin at OSPC
Thursday - 9:15-11:00am Spin and Strength at OSPC
Friday - 6:30-7:30am Swim at Canterbury

A complete program for beginners to elite. We have swimmers who are just learning front crawl to the winner of last year's Men's Ottawa Ironman. We have cyclists on hybrids to one of the top women's time trial cyclists in the city. We coach all levels with one common goal -to have a blast while working at being their Personal Best.

In the pool Total Immersion drills are heavily emphasized. In the spin studio the program develops to increase your level of fitness gradually and scientifically.

For more info. please browse our club website under training. Feel free to shoot me an email if you have any questions or want to join in on the fun!

For members please tell all your friends and bring 'em along.

Happy New Year everyone!!

Coach Julia 

Week of December 19th

What a great term for Team Triumph! Thanks for helping me welcome lots of wonderful new people to the team. Thanks also to all of you who brought friends along. Word of mouth has always been the best way to keep Team Triumph strong.  As your coach, I have witnessed some great improvements in swim strokes in the pool and fabulous increases in fitness in spinning, strength and flexibility as we did some yoga to! Your smiles and successes are what give me the greatest rewards.

 

Spin and Cofffee Tues Dec 19th - 9:15am

By popular stress relief demand...the spin gang have asked for one more class this week. We will be spinning at the OSPC Tuesday morning at 9:15 for an hour and then going for coffee at the Starbucks at the Elmvale Mall just off Smyth to celebrate a great term of fitness! The class is open to everyone on the list. Please shoot me an email if you plan to come. If it's your first class it's free, if not it's a $20 drop-in.

 

Register Now for Winter Term Programs

All Winter term programs start the week of Jan 9th. You can pay by cheque tomorrow at the spin, pop it in the mail or pay with paypal online through my web site. www.pbest.ca . We have all kinds of multi-sport packages so you can bundle your sports and save.

 

Training This Week

Tuesday 9:15am OSPC - Drop-in Spin and Coffee at Starbucks

Wednesday 9:15 OAC - Spin OAC Julia

 

My office will be closed from Dec 22-Jan 5.

 

Merry Christmas and Happy Hannukah! Here's to celebrating our Health together in 2012!

 

Cheers!

Julia