Latest News

Week of February 6th

2012-02-07T19:46:08Z

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

2012-01-30T20:49:20Z

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

2012-01-17T21:55:05Z

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

2012-01-06T02:22:23Z

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

2011-12-19T15:24:12Z

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

Week of December 12th

2011-12-13T01:33:53Z

Last Week of Classes

This is the last week of regular classes in the pool and the spin studio. BUT, by popular demand, we have decided to add one more $20 drop-in spin on Tuesday, Dec 20th, at 9:15am. We will spin for an hour and then head over to Starbucks for a little holiday cheer. Please feel free to send me an email and join in on our extra holiday class. All classes re-start the week of Jan 9th.

Training This Week

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

Wednesday 9:15am - OAC Spin with Julia

Wednesday 1:00pm - Canterbury Swim with Julia

Wednesday 6:00pm - OSPC Spin with Marc

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

Friday 6:30am - Canterbury Swim with Julia

Next Week

Tuesday 9:15am - OSPC Drop-in Spin with Julia and then holiday cheer at Starbucks!

LIVE Auction Results

Congratulations to Dawn Haworth on winning the Live auction on the Team Triumph Triathlon Club facebook page, for the Ottawa Heart Institute. Dawn won 2 free swimming lessons, goggles from Eurotrishop.com and a free Somersault sprint race entry!

Member News

Congratulations to Julie Deimling on completing her first half marathon at the Rock n Roll Vegas Race. What a great race to start with! We look forward to hearing about her Around the Bay race next! Lori Meyers is organizing an awesome yoga retreat. See more below.

Imagine a fun, healthy, holiday…..a week of Yoga, Pilates, and so much more for 8 days this spring in Southern Spain .

April 14-22, 2011.

Spend a week at an idyllic Spanish mountain health and yoga/pilates retreat, and the perfect place to rejuvenate your body, reawaken your senses and revitalise your mind. Set in the heart of a secluded green valley and surrounded by the dramatic beauty of the Andalucian mountains, it is just 30 minutes away from the Malaga airport, but a world away from the stresses of urban existence. This holiday promotes health, inspiration,exploration (inward and outward) but, most of all, a profound and liberating sense of fun.

The resort is set on 18 acres of unspoilt land, in harmony with the natural beauty of the Pizarra mountains. Hidden away in a valley, reached only by a 4km track that winds through the orange and lemon groves, we are surrounded by breathtaking views,vibrant flora and fauna, caves, mountain streams, springs and even a waterfall.

You will experience an awakening practice of yoga in the morning followed by an energizing and precise Pilates session inthe afternoon. Classes will be held in one of two amazing spaces, a hill top platform with a magnificent view or a stunning space just off the finca surround by old stone. Classes will progress to a flow practice in both disciplines. Each practice is taught separately to maintain the integrityof each practice. Proper form andmodifications will be emphasized. Eachpose and exercise will be workshopped so you can flow to get the most fun, enjoyment and challenge out of the practices. Lori is an experienced and supportive guide for your learning journey. Please visit the website to see what her clients have to say about her instruction and theirlearning experiences. You will find itunder Testimonials, you can also read more about Lori and her approach and experience under About Lori. Web: http://bodyvida.wordpress.com/

In between classes there will be plenty of time to relax by the pool and book spa treatments. If you are looking for a little more adventure, there are Mountain bikes available to takeout for a ride and you can join an excursion to hike and swim. Charming Spanish towns await nearby to be discovered by you. Malaga has an array of museums and galleries. Sip on the amazing coffees and enjoy succulent tapas and other local delights. When you are not out and about enjoy nutritionally balanced fresh delicious meals prepared on site by the resident chef.

For more information about this fantastic opportunity contact Lori at bodyvida5@gmail.com and for pictures and more detailed information please visit the website and go to the retreat tab. Web: http://bodyvida.wordpress.com/

I look forward to sharing this great place and experience with you.

Triathlete's Dream Xmas Gift - Live Auction

2011-12-06T22:06:35Z

TRIATHLETE'S DREAM XMAS GIFT - LIVE AUCTION

Team Triumph is holding a LIVE auction for the Ottawa Heart Institute starting Friday at 6:00am and will be open LIVE until 11:00pm.

We will be giving away:

2 FREE Swimming Lessons featuring Total Immersion drills with Head Coach of Team Triumph, Julia Aimers
1 FREE Sprint Race Entry www.somersault.ca
1 FREE Pair of Sable Swim Goggles from www.EuroTriShop.com
Total Triathlete's Dream Package Value: $265.20

How to bid:
Click the link for the Team Triumph Triathlon Club on Facebook:
http://www.facebook.com/pages/Team-Triumph-Triathlon-Club/120617054702765?ref=tn_tnmn
Click the LIKE tab on the top of the page.
Start bidding anytime on Friday, Dec 9th from 6:00am to 11:00pm

In the past years many of us in the triathlon community have been affected by heart disease. Thanks for supporting this great cause.

Week of December 5th

2011-12-05T21:11:40Z

Christmas Party Wrap-Up

Thanks to everyone for coming out to another great party. We had about 35 Triumphers eating, drinking and being merry thanks for making the effort ot come out and celebrate! A special thank-you to Pauline and Joanne for organizing the Silent Auction and Pearls for Girls. We raised over $500 for Harmony House and over $300 for Help Lesotho!! Thanks to Shelley's inititative for finding us just the right pearls :) Thanks to Kevin who organized a great changing flat game and got some great prizes from Full Cycle.

Training This Week

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

Wednesday 9:15am - OAC Spin with Shelley

Wednesday 1:00pm - Canterbury Swim with Julia

Wednesday 6:00pm - OSPC Spin with Julia

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

Friday 6:30am - Canterbury Swim with Julia

Team Triumph Celebrating 10 Years

This year Team Triumph is celebrating 10 great years of coaching, training and racing. I have put together a photo montage of pictures from the last 10 years. Please click below and enjoy!

I made this Smilebox for you.


Click to play

Smilebox comes as greetings, invites, slideshows, collages, scrapbooks, and more.

Week of November 28th

2011-11-29T03:41:28Z

Joyful and Triumphant!

We're celebrating our great triumphs of 2011on Friday, Dec 2nd. Come and be joyful starting anytime after 6:00pm. Come for a drink, a dessert or join us all night long. So far we have...

Julia and Martin - drinks and dessert

Annemarieke and husband - salad

Anne and Langley - dessert

Joanne - veggie squash casserole

Shelley and Dave -

Lucie, Melanie and Alexandra - Dessert

Theresa and John - App

Carolyn and Etienne - app

Suzanne and Frank - Meat Pies

Nanci Burns - Salad

Marc Lafontaine-

Anne Cappelli -

Pauline -

Cary and Kevin - veggie casserole

Josiane and Chris - dessert

Lisa - drink

...and we have loads more room, for loads more people, and loads more food!! Shoot me an email and let me know if you can come.

Training This Week

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

Wednesday 9:15am - OAC Spin with Julia

Wednesday 1:00pm - Canterbury Swim with Julia

Wednesday 6pm - OSPC Spin with Marc

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

Friday - 6:30am - Canterbury Swim with Julia

Friday 6pm - Julia's House Triumph Christmas Party!!!!!

Member News

I have attached an article about Team Triumph member, Nanci Burns. Nanci has been part of the club since the beginnings and continues to come back for the Perth Triathlon every year!

All the best to Julie Deimling this weekend, as she heads off to do the Rock n Roll Half Marathon in Vegas. We look forward to hearing what happened in Vegas!

Thanks a million to Lori Meyers for a great week of butterfly in pool. We had tons of fun and tons of laughs!

From Theresa - Re my medical progress, right leg is back to normal and better than it was before. Hurrah. Left leg hurts more every day, so am trying to hang in until Wednesday when I see the surgeon for a follow-up.

Sue is recovering well and from her foot surgery and walking around again but not able to drive yet.

Joyful and Triumphant Training Everyone!

Week of November 21st

2011-11-21T16:41:10Z

Team Triumph Holiday SPIM (Spin and Swim) Bundles

If you're looking for the perfect gift for either you or your loved ones, check out the Team Triumph Holiday SPIM (Spin and Swim) Bundles in Gold, Silver and Bronze. All the classes for the Winter term have been bundled and placed on the www.pbest.ca website with care under training - multisport packages. We also have gift certificates available for bundles of personal training and private swimming lessons. And, the best news of all, you can now pay online using your credit card. Combine two sports and save a bundle!

Team Triumph Christmas Party - RSVP!!

It's time to RSVP for the Christmas party Dec 2 at 6:00pm at Julia's house. It's time to dress-up a bit and get out of the workout clothes and have a little fun! Spouses and Triumphers old and new are welcome to join in on the festivities. Kevin and Cary Willis will be organizing the games and Pauline Lynch-Stewart and Joanne Beveridge are organzing the silent auction prizes. Come for appetizers, dinner or dessert and better yet come for it all. Bring your favourite course and let me know what's cooking when you RSVP. We are looking for great prizes for the auction so if you'd like to donate something big or something small, please contact Pauline at p.lynch@rogers.com

In The Pool

This week we have a special guest coach! Lori Meyers will be teaching butterfly for half the sessions on Wednesday and Friday. We will do our usual warm-up drills and then launch into butterfly.

Training This Week

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

Wednesday 9:15am - OAC Spin with Shelley

Wednesday 1:00pm - Canterbury Swim with Lori and Julia

Wednesday 6:00pm - OSPC Spin with Julia

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

Friday 6:30am - Canterbury Swim with Lori

Member News

Please support Triumph spinner and swimmer Gerry Davies for his quest in Movember. Gerry has grown a lovely mustache! You can sponsor Gerry on his Movember site for prostate cancer at www.mobro.co/GTD65 . This week we are wishing Triumphers Sue Martin-Bush, Theresa Wallace and Cary Willis well as they recover from their various surgeries and treatments.

Happy Training everyone and don't forget to RSVP!!