This year we’d like to build on the success of some of last year’s events with more of a focus on new triathletes. The open water swim clinic was especially popular with well over 50 participants last year, so we decided to have 2 beginner sessions and one intermediate session in 2012. The list of events is below.

More information on each event will be posted closer to the event start date. You can sign up be sending an email to medeirosmech@gmail.com indicating what event you are interested in. Space is limited in each event so the sooner you sign up the better.

Happy winter training.
Michael Medeiros

Now the cross country is over the weather has still been quite cooperative with anyone wanting to run on the trails. I recently went for a great run on the DVP mountain biking trails. I started from Pottery Road and Bayview. There is a parking lot on the north east each corner off of Pottery Road that you access the trails from, despite the Pottery road closure. Park there and head off into the woods exploring the well worn trails, see the map below. This weekend I went with a Ayesh and a friend( thanks for showing us Sarah) and did about a 10k run loop and it was great. There is so much to see, from the cross bike push course (I can’t believe the industriousness of the x-bike community it must have taken weeks to build this course), to the shear drops to the river below and the multimillion dollar mansions overlooking the ravine. I’d try to explain the course, but I think the best thing to do is try and explore it for yourself as the trails are well worn and even signed in spots. It is really a great place to run and if you’re brave enough you might even want to give it a try with your mountain bike.

Mike M.

Starting November 8

Schedule November 8 to November 12

Tues 7:00-8:00 AM – Suzanne

Thurs 7:00-8:00 AM – Ayesha

Thurs 6:00-7:30 PM –Suzanne

Friday 6:00-7:00 AM – Ayesha

Nov 14 to Nov 26

Tues 7:00-8:00 AM – Suzanne
Wed 7:00-8:00 AM – Ayesha

Thurs 6:00-7:30 PM –Suzanne

Friday 6:00-7:00 AM – Ayesha

Schedule November 28-December 22

Mon 5:30-6:30 PM – Ayesha

Tues 7:00-8:00 AM – Suzanne

Wed 7:00-8:00 AM – Ayesha

Thurs 6:00-7:30 PM –Suzanne

Friday 6:00-7:00 AM – Ayesha

*Schedule Dec 29 to April to be announced

Trainers

Kinetic Precision Bike Trainers with wireless power meter

Fee structure

Bike storage is free

$20 for 1 hour session

$25 for 90 min session

8 class package $140

Signup Procedure and Rules

Self sign up via internet on Google doc at :

https://docs.google.com/spreadsheet/ccc?key=0AppPbgLcAy1HdDZuWUpqbktGWThqVEdTaVU2WDVlRHc

To cancel their reservation, athletes must remove their names from the on-line doc 24 hours prior to the scheduled class.

Due to the limited class size, athletes will be charged for not showing up if they have not removed their name from the spreadsheet.

Instructions

Bring a towel

Bring a water bottle

Be at store 15 minutes early to set up bike and warmup

Wipe down equipment after use

Washrooms, water available

Shower facilities not available

Instructor profiles

Ayesha Rollinson is a veteran triathlete who has raced on all the major triathlon circuits in North America, including ITU World Cups. She has podiumed nationally and internationally at most triathlon distances (sprint to ½ Ironman). She has even podiumed at a World Championships in the Aquathlon event in 2007. She started her own coaching and consulting company in 2009. The triathlon swim club she started now boasts more than 90 members. Ayesha is an engineer by training and brings a calculated scientific approach to all of her coaching and training endeavors. www.ayesharollinson.com

Suzanne Zelazo stormed onto the Pro Triathlon circuit in 2009. In her first year as a pro she placed in the top 10 at several 70.3 races. She consistently wins local running races and is on the board of volunteers for the extremely successful T.O. Women’s Only Runs. She is a community mobilizer and is regularly organizing events that promote sport culture. Suzanne is the finest example how smart people excel in sports. She is has PhD in literature and teaches at York and OCAD U in Toronto. Suzanne placed in the top 10 at her first Ironman in Placid in 2011.

Both Suzanne and Ayesha re C.O.R.E cycling instructor certified.

www.tritrektoronto.wordpress.com

Me and Ayesha on our off week taking a Segway tour

For the first week, take it completely off from exercise. Completely off, means completely off. No running or weights, or swimming. Enjoy it! Go to the movies, watch TV, go to the museum or art gallery. This also might be a good time to plan a vacation.

Then for week 2 you can start to do some easy exercise. I say exercise and not workout deliberately, because it should have no real structure to it and should only be what you feel like doing. Just do whatever you feel like doing for a few weeks. Swim or run when it suits your schedule or your friends just happen to be going for a run. Then after your second week you’ll likely start getting antsy and be itching to get back at it. This is a good sign and it means you are ready to get back into your training season again.

Having no scheduled training for a few weeks can be liberating and will invigorate you. Before you know it, you’ll be itching for a regimented schedule again and be looking forward to working toward your new race goals for next season.

Mike M.

Relaxing at Wasaga Beach. A much deserved break after a long tri season.

Due to the late start it was sprint to the race start with only 15 minutes to set up my transition spot, get my wetsuit on, and get to the start. My advice is that if you are in this situation the most import thing you can do is stay calm. I knew that if I missed my wave start I’d likely be able to have my time adjusted to the next race start (thanks to John Salt for adjusting it for me). The second most important thing to do is to get a spot for your bike and lay out your bike and run gear. Then make sure you have adequate water and nutrition, no use starting the race only to have to stop because you bonk. Finally, grab your swim stuff and head over to the race start. At this point you may just choose to forgo your wetsuit and save 5-10 minutes getting it on, and a possible tear that may result when you struggle with it. If you do choose to take the wetsuit, you’ll be able to familiarize yourself with the swim course while you put it on.

I made it to the start just in time to hear my wave being called… 1 min, 30seconds, go. Unfortunately, my wetsuit was only half on. I kept my cool and waited for the next wave, instead of running behind the first wave. For me it was more important to swim starting with a group and know when I had started so I could adjust my start time later. If I didn’t think my start time could be adjusted and my official time mattered to me I’d just have gone in late.

I ended up having a good race except for the run where my hydration didn’t seem to agree with me. My stomach felt like I had a downed a load of cement, so I didn’t drink any water on the run and started slow while the water in my stomach settled. I don’t like to toot my own horn and I don’t usually have a reason to toot it so this is usually not a hard rule to follow, but my bike was great at Wasaga. Actually, I’ve been biking really well all season. As a result, I won the Bike award for the top bike time in three series races, Wasaga, Bracebridge, and Welland. The Toronto Trek Store deserves a big thanks, my Trek Speed Concept has obviously been a key contributor to my biking success this season.

It’s been a great season, now to focus on swimming in the pool and running.

Mike M

A super shout out to the gutsy Fiona Whitby who raced fresh off the heals of a 5th place finish at Ironman Canada. That was an impressive effort. Also, our very own Mike G rocked the course, posting the fastest age group time of the day! I should point out that he did so while looking totally (and unfairly) relaxed as he passed me on the hill at Grandview. Seriously–he looked fantastic out there.

For my part the race started out very well with a swim that had me out of the water in 2nd place. I swam alone for the entire 2k. Much as I usually like feet to swim on, it was ok not to have them since I know the lake well and felt quite at home. I was also solo for most of the ride…as in I couldn’t even see anyone. This made mental focus key and I struggled a little with that when I thought about the upcoming run. Typically I can’t wait to get to the run, but I had some foot/ankle issues going on coming into the race and I was a more than a little anxious about them. Prior to the race I tried my very best not to pay too much attention to the discomfort hoping it would minimize the swelling etc. I came off the bike in 4th place with 3rd place 3 minutes ahead of me. I tried to reel her in, but the rolling course was hammering my foot. I closed the gap on her to 37 secs but then just couldn’t hold the pace or hold off the pain shooting from my foot to my shin. (I’m awaiting bone scane and xray results) I ended up in 5th place and really learned a lot out there about how to keep on keeping on when I really wanted to call it a day. The spectators were super vocal coming back to Deerhurst–one of the benefits of a local race where so many people you know can get out to watch! Their cheers were so helpful.

My super coach Tara Norton did a relay together with Darko Ficko (who posted the fastest bike split by far in windy conditions–riding 2:18 over a hilly and arduous 94km) and our friend Todd Ross. They came in second. Here’s a pic of them as well as one of me at the pro press conference before the race!

It was a well organized race in a beautiful location and I would definitely do this race again.

Mike and I headed up on Saturday AM for the 10:15 start time (10:15! LUXURY!). We planned on getting there at 9 to have lots-o time to warmup and get settled. After being stuck in traffic for an hour because of a truck fire, we got there with 15 minutes to spare. We both went into panic mode and didn’t even say good luck to each other before we ran off to our respective racks! I chose to put sunscreen on instead of putting my wetsuit on so that I didn’t get yelled at by the Sunscreen Stickler (ie Mike. He puts sunscreen on even during the worse snowstorms in Toronto).

As such it was a sloooow swim. I had my TYR tri suit on that is NOT meant to be swum in without a wetsuit or TORQUE. I just decided to find good feet and stay there which actually worked out better than I expected. This had been my plan so I wasn’t disturbed when we rounded the bouys to head back towards the beach and couldn’t see ANYTHING. I just bit my lip and trusted Crystal Drummond who was providing my ‘ride’. She did the best job of sighting and I told her so after when we were getting our awards. She acknowledged she is a GREAT sighter. I thought great, I will remember that for next time

Needless to say my T1 was fast. Out on the bike the power and speed seemed to come really easily. I was amazing passing so many people (esp men!). I usually have to start in the first wave and so my usual experience is to get continually passed by all the fast male bikers. Last weekend I started in the fourth wave. It was so fun feeling like I was a fast biker (for once)! The course was absolutely beautiful and safe. Well, except for when athlete number 193 drove his bike off the road in front of me and almost crashed. He recovered, thankfully, and I beetled my way past him just in case he got distracted again!

The run was hot and ….awesome. Who doesn’t love a little sand, boardwalk, trail, a two loop course with a HUGE amount of spectators near the finish/turnaround. My legs felt perfect coming off the bike, but my left shin bothered me a bit so I couldn’t open up the pace as much as I wanted to. This is DEFINITELY a race where you need to wear socks even though it is only 10km.

The next day I got up for another couple’s challenge on the Toronto Island. The happy estrogen from the day before was gone. On Sunday the testosterone was back on and this time I got ‘manned’ badly. I was going to used a word that rhymed with ‘chicked’ as in when a girl beats a guy,but decided to be politically correct.

I have watched Mike do this race 3 times, but have never participated myself. The bike course always scarred me – It is a 12 km loop from one end of the island to the other. You have to do the loop 3 times. From a spectator perspective it always looked crowded. I was pleasantly surprised to find that the bike course was great. The Multisport team did a bang up job of spacing the waves. The water temp was another story; I wish they could have done something to heat it up! Lake Ontario had ‘turned’ during the week and the water was barely 17 degrees. That is ear hurtingly cold. I found the swim tough to get going even though I had tried to warm up thoroughly. I had a good start, but I found myself swimming alone at about 400m which didn’t make me happy, but there was only one other person around me and he seemed to be swimming WAY off course, so I decided not to draft off him. Once on the bike I felt good. It was hard due to my lack of high end efforts on the bike (well, okay, my lack of biking in general. The race was one of 3 bike rides in a two week span). Today again I was going mostly on perceived effort as I didn’t have my power meter. I tried to keep my HR around 170 which I know is about threshold pace for me. Mike flew by me around 15 kms and I tried to stay with him, but he really didn’t like me hanging off his wheel. He accelerated and dropped me. That man can push high wattage! Out on the run I felt great. I couldn’t believe that I was running with such ease after a race the previous day. I was running well, but not well enough to make any dents in the time Mike had on me. I still pressed on as hard as I could keeping the mantra of ‘anything can happen’ in my mind. In the end, Mike (and another GIRL!) beat me by about 3 minutes. I was not even close this time. My only consolation is that I wasn’t as sore as he was for the next 3 days I am prepping myself for better this coming weekend at the MSC Olympic in Wasaga. I have a secret plan….

As a New Englander, I didn’t grow up with what is known in Ontario as cottage country and all that entails, but with the beach house instead, and Boston’s south shore has many…simple, very low key, and truly divine summer escapes. Sandy feet, sticky salt sea air that does wonders for your hair (better than any hair product I’ve tried), the scent of brine, and the bellowing, enchanting summoning of fog horn on waves. This is very different from loon calls, and canoes, and the tall, pointed pines of the imagined (or imaginary?) Canada as “great” North. Yet, entering Peninsula Lake at the race swim exit (where I don’t think I was supposed to be), as I stepped into 2 feet of swampy, slushy, though not uncomfortable lake bed, and waist deep weeds, I felt so very Canadian and so perfectly at home in this painted North.

Of course, staying at Deerhurst isn’t by any means cottage like, but the evocation of the surroundings sure are! It seemed in keeping the contemplative nature of my solo training day. I wouldn’t need a lot of these as I love my training partners, but that day was lovely and beautiful and sublime.
–Suzanne

The week before the race I’ll cut down on any speed work and do shorter and fewer intervals than I’d otherwise do. For example for my number interval run, I usually like to do 4-6x600m intervals with long rest as opposed to my normal interval workout which would be about twice as long. This prevents me from causing extensive muscle damage before the race. I also avoid weights, again I want to minimize muscle damage as I’ll be doing plenty of that during my race. This goes for the bike as well, I’ll significantly reduce any interval work I would do to about half and reduce the intensity. For the swim I still like to get in the water at least 3 times the week before a race to keep my feel for the water.

2 days before I like to take the day off and get a good nights sleep (remember research indicates the sleep 2 nights before is most important).

1 day before I like to do a race simulation, not a full race, but very short swim, bike, swim to simulate the feel of the race. I swim for about 20 minutes, bike for 20 mins, and run for 15 mins, with some 30s race pace intervals interspersed in each. This serves to activate my muscles and reminds me of what if feels like to race at race pace. The night before go to bed early and get up early and get to help relieve your race day anxiety.

Have fun at your next race and good luck.

Mike M.