Week of February 6th

Pool Closed for Maintenance

Just a reminder the pool is closed for the next 3 weeks and re-opens for practice Feb 29th.

 

Spinning with Watt Zones

After completing a few workouts with our newly tested watt zones everyone agrees this is a tough but great way to train. What we all thought was Zone 2 was really Zone 1. The Cycleops bikes are amazing and keeping us honest in our training!

  

Training This Week 

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

Wednesday - 9:15am Spin OAC with Julia

Wednesday - 6:00pm Spin OSPC with Marc

Thursday - 9:15am Spin and Strength OSPC with Julia 

 

 

Protein for Active Canadians

As promised please see the attached pamphlet on the latest guidelines on protein. Here is a small excerpt below. 

 

Recommendations for protein (19 years and older)

*1

The recommendations for protein are expressed as grams of

protein per kilogram of body weight per day (g/kg/day).

Women

need 0.8 g/kg/day

Pregnant and lactating women

1.1 and 1.3 g/kg/day, respectively.

need

Men

Example: for a 70 kg person: 70 kg x 0.8 g/kg

= 56 grams of protein per day

need 0.8 g/kg/day

Conversion of pounds (lb) to kilograms (kg):

Body weight in lb ÷ 2.2 = weight in kg

Physically active individuals do not require more protein than

the RDA.

1

However, very active athletes, such as those who train intensely

every day or for several hours a day, do need more protein.

2

• Endurance-trained athletes: 1.2–1.4 g/kg/day

• Strength-trained athletes: 1.2–1.7 g/kg/day

published by csep.ca and dairynutrition.ca

Week of January 30th

 ON Deck

Last week we completed a good round of short distance test sets which will be used after the February break to time your sets. For those who don't have watches it's time to go shopping and get a basic Timex Ironman watch which has a Chronometer and a Timer that counts down and repeats. If you were away last week, we will use a dedicated lane to do more test sets this week. This will be the last week of swimming before the 3 week scheduled break for pool maintenance. We start again Feb 29th.

 

IN the Spin Studio

We are going for coffee!! Tuesday after class come join us at Starbucks at Elmvale around 11:15am.

 

Last week we completed watt testing on the bikes. It was a first time for a group test and I was pleased with the results overall. Now everyone has a  personal number to go after when we are training. Added motivation!!

 

TRAINING THIS WEEK

Tuesday - 9:15-11:00 Spin and Strength at OSPC with Julia -*** 11:15 - Coffee at Starbucks!

Wednesday - 9:15-10:15 Spin OAC with Shelley

Wednesday - 1:00-2:00 Swim Canterbury with Julia

Wednesday - 6:00-7:00pm Spin OSPC with Julia

Thursday - 9:15-11:00 Spin and Strength OSPC with Marc

Friday - 6:30-7:30am Swim Canterbury with Julia

 

AT the Races

Congratulations to Kit E for completing the Miami half marathon last weekend. She's one tough cookie! Kit's been fighting a nagging injury but staying in the game with water running, spinning and lots of athletic therapy. She was determined to finish the race and ran most of the way. Way to go Kit. Looking forward to seeing you in the pool soon :)

 

FLUID for Active Candians

I have attached the new guidelines for fluids researched by my association the CSEP (Canadian Society for Exercise Physiology) Here is a teaser below.... Next week I will send you the guidelines for Protein.

Eight isn’t enough

The recommendations for fluid intake are

based on scientific evidence and include

recommendations for how much fluid

we need to drink as beverages. They are

based on age and are different for men

and women

:

Women

2.2 L (about 9 cups*)

of fluid per day.

need to drink

Pregnant women

2.3 L (about 10 cups*)

of fluid per day.

need

Men

(about 13 cups*) of fluid

per day.

Highly active men and women and/or those

who sweat a lot may need even more.

need to drink 3 L

*1 cup = 250 mL

See the booklet at dairynutrition.ca/fitness for more details.

 

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