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We're Back in the Pool!


The Canterbury Pool is NOW open. 

Mondays 7:00-8:00am
Mondays 2:00-3:00pm
Wednesdays 1:00-2:00pm
Fridays 6:30-7:30am

Tuesdays  9:30-11:15am

Thursdays 9:30-11:30AM

New Term starts the week after the March Break.

NO classes March Break (March 16-20th)


Registration is now open for Team Triumph's favorite triathlon! A great start to the season race and a great 1st triathlon. They have a fantastic potluck at the end and home baked pies to the winners :)

To register click here:

To read their blog click here:

Events Include:

  • Individual Triathlon: 500m Swim, 16 km Bike, 3 km Run 
  • Team Triathlon: 500m Swim, 16 km Bike, 3 km Run
  • Individual Double Triathlon: 1000m Swim, 32 km Bike, 6 km Run


Gatineau Loppet 51km Ski Race!
Congratulations to all the Team Triumphers who took part in the Gatineau Loppet ski races. I hear it was a brutally cold day, no glide, lots of frost bite and the toughest one in the last 30 years! Congratulations to Annemarieke Goldsmith, Margaret King, Linda Lafrance and Kory McDonald for getting out there and getting it done! Thanks to Cary Willis for being out there and supporting her team mates! Despite a bad cold and the rough conditions, Kory came back with some Silver bling in her age category!! Woo hoo!!

Way to go to this crew of powerful women!!

March 12 - 10:50am-11:45am
Ottawa Athletic Club, Yoga Studio

During this interactive workshop you will learn about the importance of hip and core strength to prevent running injuries. Exercises will also be practiced to make sure you are properly engaging your core and hip muscles while using proper technique.

Dr. Steve Pelletier is a Chiropractor, certified strength and conditioning specialist and part-time professor at the University of Ottawa.   He has a degree in Human Kinetics from University of Moncton and a doctorate in chiropractic from the Canadian Memorial Chiropractic College.  He was part of the varsity team at University of Moncton where in competed in track and field and cross country.  He treats athletes of every level in his practice and also helps his patients by prescribing exercises that prevent injuries from reoccurring.

In lieu of our regular Yoga class we will be attending this valuable workshop. Open to ALL currently registered Team Triumph members. Please RSVP if you would like to join us!


Understanding Heart Rate Training Zones


For those of you who are new to Team Triumph, you are on a steep learning curve. From learning swimming technique, increased training intensity on the bike, perhaps learning to run again to increased flexibility and balance in Yoga. There is so much exciting information and training coming your way. The heart rate training zones come at you in all of the disciplines in triathlon and with that in mind, they are probably the most important part of training to really understand.

Heart Rate Charts
The heart rate charts we used to see in the Aerobics studio, or which come with heart rate monitors were based on the Karvonen Formula. 220 - age = max heart rate. The truth is that these simply don't work for most people. After 20 years of doing fitness testing on all populations I quickly recognized that Karvonen had it wrong. Really the best way to discover your heart rate zones are based on your personal maximum heart and your blood lactate threshold. There is a simple fitness test you can take to discover these precise numbers which you can use in your training but these also come with some problems.

In the pool, your numbers are automatically lower due to the water cooling you down. The only way to know your exact training zones in the water would be to do a blood lactate test in the water but the chlorine can easily mix with your blood giving you a false sample. In the spinning studio, the higher temperatures and excitement of the music can falsely change your heart rate number producing a cardiac drift upwards. So really this just leaves us with running. This is where the test is probably the most accurate if you're running outside. So what to do next?

Team Triumph Training Zones
In Team Triumph we use the training zones based on the work of Joe Friel. Joe is the author and researcher of many books including the Triathlete's Training Bible. His zones range from Zone 1-5c. To keep it simple and standard for everyone in Team Triumph we use perceived exertion for Joe Friel's zones. After doing many blood lactate tests, I started to recognize physiological responses to different zones. So here is my best explanation of the zones that we use in Team Triumph:

Zone 1
Swim - Drill pace
Spin - Chatting pace/Interval recovery
Run - Easy walking pace

Zone 2
Swim - Form pace/Swim forever
Spin - Warm-up/Spin forever/can still breathe comfortably through nose
Run - Long run pace/easy if trained for that distance

Zone 3
Swim - Power pace/ Pulling stronger
Spin - Feeling resistance on fly wheel/edge of uncomfortable/breathing out from mouth
Run - Tempo run pace/can sustain for 30-40 mins/breathing out from the mouth

Zone 4/5a - Threshold
Swim - Speed/Add a faster tempo to the power stroke/breathing harder
Spin - Above and below lactate threshold/4-10 min intervals/feeling an increased burning from lactic acid/breathing harder
Run - Cruise intervals/Can sustain for 4-8 mins then need a break/chest breathing

At threshold many people start to clear their throats, shift in the saddle and sweat more

Zone 5b
Swim - Sprint/Faster tempo/50m intervals
Spin - Steep climb or fast legs with resistance/1-2 min intervals/breathing hard from mouth/legs burning
Run - Sprint intervals/200-500m sprints/lactic acid slows you down/lactate burning into arms

Zone 5c - Maximum heart rate 
Swim - Sprinting with short rest intervals/25m tabatas
Spin - Breathing really hard/can only sustain for 15-20 secs with short recovery/tabatas
Run - 50-100m sprint repeats/speed hard to sustain/higher risk for injury

During a fitness test when athletes get to zone 5b they can generally last 2-4 more minutes bringing them into 5c before they stop. This then gets them as close as possible to maximum heart rate.

If you have any questions about training zones, please shoot me an email and I will try to answer them in Team Triumph's next weekly.


No Swimming this week!

The Canterbury Pool is closed for annual maintenance Feb 2-Feb 22

Spin/Run/Strength/Yoga at Ottawa Athletic Club
Tuesdays 9:30-11:15am Spin/Run and Strength Training
Thursdays 9:30-11:30am Spin/Run and Yoga



TWO Personal Bests for Kit E in Miami!!

Kit E went to Miami with one goal in mind. "I would like to break 2 hours in a half marathon, just once". For a gal who's been half marathoning since 2005, she knew what it would take to achieve this goal. She trained really hard doing her speed work and long runs, did strength training and complimented her program with Spinning and Yoga. Now it was up to the weather cooperating.

Kit travelled with good pal and training partner Anne Edwards and Lisa Kislich-Lemyre. They always like to do the 5km as a warm-up the day before. The 1st text came in from Kit. Not only did she get a PB in the 5km race but she also won the bronze medal in her age category!!  

Sadly, Anne hit the curb just after the start and went down knocking her out of the 5k and the half. After I sent her a few encouraging Churchill words, I realized that Anne was out for the half. Anne, you have so much to be proud of having done all of the proper training to get you to the start line.

The next text came in this morning from Kit: "I did it. Under 2. 1:58" Another Personal Best, this time by 4 minutes!! She came in 17/254 in her age category. Kit and Anne you are truly an inspiration to so many of us. Congratulations to you both! 


Swimming at Canterbury Pool
Mondays - 7:00-8:00am
Mondays - 2:00-3:00pm 
Wednesdays - 1:00-2:00pm
Fridays - 6:30-7:30am 

Spin/Run/Strength/Yoga at Ottawa Athletic Club
Tuesdays 9:30-11:15am Spin/Run and Strength Training
Thursdays 9:30-11:30am Spin/Run and Yoga

The Canterbury Pool will be closed for annual maintenance Feb 2nd to Feb 22nd