Bridgewater Triathlon Club

A summary of BTC and other events happening this week : Monday June 1 – 7, 2009

BTC PRACTICES

Tue 2 : Interval Practice – 5/15 – run/BIKE

• meet at Park View Education Centre  [ map ]
• Bike/Run with a focus on the RUN
• be ready to start the run at 6pm
• 6-8pm

Wed 3 : Coached Swim – 9/10

• 6-7pm at emOcean
• be ready to start at 6pm

Thu 4 : Fancy Lake Brick – 5/16 – BIKE/run [ map ]

• this week’s theme : HYDRATION
• Distances – Sprint: B18/R2   Olympic B30/R3
• 6:15 setup
• 6:30 pre-practice meeting

Sun 7 : Navy Tridents

• first TNS triathlon of the year
• 14 BTC members have signed up
• race website : http://www.navytridents.ca

Sun 7: Open Swim – 8/9

• pool swim at emOcean
• 6-7pm
• open to all members
• $6.50/person

Sun 7: Stroke Improvement – 5/6

• held in Lane 1 of the Open Swim
• one-on-one assistance with your stroke and/or swimming
• no additional charge

OTHER ACTIVITIES

Wed 3 : Time Trial

• held on 2nd Peninsula, coordinated by Al Heubach
• 6pm warm-up, timing starts at 6:30
• route map at : http://groups.google.ca/group/bike-lunenburg-county

Sat 6 : YMCA Run

• coordinated by Steve Saunders
• 10am start from the YMCA

Sun 7 : Sunday Ride

• Canceled due to the Navy Tridents triathlon

A summary of BTC and other events happening this week : Monday May 25 – 31, 2009

BTC PRACTICES

Tue 26 : Interval Practice

• be ready to start the bike at 6pm
• 6-8pm
• meet in Conquerall Bank at the convenience store  [ map ]
• Bike/Run with a focus on the bike

Wed 27 : Coached Swim – 7/10

• 6-7pm at emOcean
• be ready to start at 6pm

Thu 28 : Fancy Lake Brick – Bike/Run [ map ]

• 6:15 setup
• 6:30 pre-practice meeting
• this week’s theme : STRETCH / JOURNAL
• Distances – Sprint: B12/R5   Olympic B18/R5

Sun 31 : 23rd Lawrencetown Duathlon

• first TNS duathlon of the year
• race report from 2008, course description : http://www.bridgewatertriclub.com/2008/05/31/race-cyclesmith-duathlon-sun-jun-8/
• race website : http://cyclesmith.ca/page.cfm?PageID=238

Sun 31: Open Swim

• pool swim at emOcean
• 6-7pm
• open to all members
• $6.50/person

Sun 31: Stroke Improvement

• held in Lane 1 of the Open Swim
• one-on-one assistance with your stroke and/or swimming
• no additional charge

OTHER ACTIVITIES

Wed 27 : Time Trial

• held on 2nd Peninsula, coordinated by Al Heubach
• 6pm warm-up, timing starts at 6:30
• route map at : http://groups.google.ca/group/bike-lunenburg-county

Sat 30 : YMCA Run

• coordinated by Steve Saunders
• 10am start from the YMCA

Sun 31 : Sunday Ride

• 10:30 start from the Bridgewater Superstore
• details at : http://groups.google.ca/group/bike-lunenburg-county

INTERNET FINDS

Danskin Triathlon Series is the largest and longest running women’s triathlon series in the world
more : http://www.examiner.com/x-10302-Philadelphia-Triathlon-Examiner~y2009m5d20-Forget-the-men–Danskin-Womens-Triathlon-is-rapidly-approaching

You want to run faster? Add  some resistance
http://www.livemultisport.com/2009/05/need-help-running-faster/

Aging and Performance
http://www.trainingbible.com/joesblog/2009/05/aging-and-performance.html

As we close in on 200 pages of info on this site, finding stuff becomes more of an issue.

Fortunately, the SEARCH function — located on every page on the right side bar — is very good for finding things on this site.  For example, if you wanted to find some info about the upcoming Greenwood race, type ‘Greenwood’ into the search box and …voila.  Refine your search with ‘Greenwood race preview’.

How about a little vanity seaching … go ahead, type in your name and see if you show up — maybe you won some things and you didn’t even know about it

A summary of BTC and other events happening this week : Monday May 18 – 24, 2009

BTC PRACTICES

Tue 19 : Interval Practice

• be ready to start the run at 6pm
• 6-8pm
• meet in Lunenburg at the entrance to the Golf Club [ map ]
• Run/Bike with a focus on the run

Wed 20 : Coached Swim

• 6-7pm at emOcean
• be ready to start at 6pm

Thu 21 : Fancy Lake Brick – Bike/Run

• 6:15 setup
• 6:30 pre-practice meeting
• this week’s theme : TRANSITIONS
• Distances – Sprint: B5/R1, B5/R1    Olympic B5/R1, B5/R1, B5/R1

Sun 24: Open Swim

• pool swim at emOcean
• 6-7pm
• open to all members
• $6.50/person

Sun 24: Stroke Improvement

• held in Lane 1 of the Open Swim
• one-on-one assistance with your stroke and/or swimming
• no charge

OTHER ACTIVITIES

Wed 20 : Time Trial

• held on 2nd Peninsula, coordinated by Al Heubach
• 6pm warm-up, timing starts at 6:30
• route map at : http://groups.google.ca/group/bike-lunenburg-county

Sat 23 : YMCA Run – canceled

• coordinated by Steve Saunders
• runners are away at the Cabot Trail Relay : http://www.cabottrailrelay.com

Sun 24 : Sunday Ride

• 10:30 start from the Bridgewater Superstore
• details at : http://groups.google.ca/group/bike-lunenburg-county

NOTES

Are you overtraining?

• Joe Friel discusses the symptoms and solutions : http://www.trainingbible.com/joesblog/2009/05/overtraining-threshold.html

A summary of BTC and other events happening this week : Monday May 11 – 18, 2009

BTC PRACTICES

Tue 12 : Interval Practice

• 6pm start
• meet at the Black Forest Restaurant between Lunenburg and Mahone Bay [ map ]
• Bike/run with a focus on the bike

Wed 13 : Coached Swim

• 6-7pm at emOcean
• Colin will be on deck, be ready to start at 6pm

Thu 14 : Fancy Lake Brick – Bike/Run

• 6:15 setup
• 6:30 pre-practice meeting
• quick review of last week’s theme : SAFETY
• this week’s theme : WARM-UP
• Distances – Sprint: B12/R3, Olympic B15/R5

Sun 17: Open Swim

• pool swim at emOcean
• 6-7pm
• open to all members
• $6.50/person

Sun 17: Stroke Improvement

• held in Lane 1 of the Open Swim
• one-on-one assistance with your stroke and/or swimming
• no charge

OTHER ACTIVITIES

Wed 13 : Time Trial

• held on 2nd Peninsula, coordinated by Al Heubach
• 6pm warm-up, timing starts at 6:30
• info: Joe Friel on TT pacing : http://www.trainingbible.com/joesblog/2009/05/time-trial-pacing.html

Sat 16: YMCA Run

• 10am start from the YMCA
• coordinated by Steve Saunders

Sun 17: Blue Nose Marathon, 1/2, 10K and 5K

• more info : http://www.bluenosemarathon.com

Sun 17: Sunday Ride – cancelled due to Bluenose Marathon

• more info about Sunday Rides : http://groups.google.ca/group/bike-lunenburg-county

As we head into the race season, the BTC is pleased to announce three, new club awards for 2009:

1. Warrior – the person who completes the most races
2. Points Champion – Female
3. Points Champion – Male

The intent is to have fun while encouraging participation.  The awards will be presented this fall at our end of season banquet. (and yes, I know there are more than three medals pictured

Rules:

1. The awards are for 2009 BTC members who have joined by July 15, 2009

2. Eligible races must be completed by October 18, 2009

3. Eligible Warrior Races — swim, bike, run, or other race, anywhere that has an entry and a finish.  Have pride, gotta finish for it to count

4. Eligible Points Champion races — any duathlon or triathlon, anywhere

5. Record keeping is up to you

6. For the Warrior award, please email bridgewatertriclub@gmail.com a list of the races you participated in by Friday Oct 23

7. Points Champion – Female — by Oct 23, please email bridgewatertriclub@gmail.com a list of the races you want counted and include your time and the best female time for your race distance.  ( ie: if you did a Sprint, we need your time and the time of the fastest age group female that did the Sprint).  You have to complete at least three races (duathlon or triathlon) and your point totals will be based on your top 3

8. Points Champion – Male — by Oct 23, please email bridgewatertriclub@gmail.com a list of the races you want counted and include your time and the best male time for your race distance.  ( ie: if you did a Sprint, we need your time and the time of the fastest age group male that did the Sprint).  You have to complete at least three races (duathlon or triathlon) and your point totals will be based on your top 3

9. In the case of a tie — rock, paper, scissors determines the winner

10. The BTC executive reserves the right to change any and all rules at anytime for any reason

BTC at the Bridgetown Triathlon - 2008

Have you been thinking that you’d like to do a triathlon?  Maybe you saw Canadian Simon Whitfield’s inspiring performance at the Olympics last summer or maybe you just want to ‘go for it’.  Whatever your reason, a question we often get asked is — How do I complete my first triathlon?

First, its a good idea to set a goal.  It could be a specific event — how about participating in the Riverport Duathlon (run, bike, run) this October? A favourite at our club is either the Tri-a-Tri (300M swim, 10K bike, 3K run) or the Sprint (750M swim, 20K bike, 5K run) at Bridgetown the first weekend in August.  Or maybe your goal will be to swim, bike and run at least once per week this summer.  Whatever you decide, post it on your fridge and make the commitment to see it through.

Next up is the equipment.  For the swim, you will require a bathing suit, goggles and a brightly colored swim cap.  Any bike will do as long as it is safe to ride plus you will need a CSA certified helmet.  For the run, it is really important to have a good pair or running shoes.  Duathletes only have to concern themselves with the bike and run gear.

To prepare, you have to ease into a regular swim, bike and run practice routine.  You get stronger by gradually increasing the amount of time you spend with each discipline.

Easy does it — one of the most common mistakes is to start too quickly and hurt yourself.  To improve in multi-sports like duathlon and triathlon, it is very important that you consistently practice and for this, you have to be healthy!

Many newcomers find it very helpful to join a triathlon club.  They benefit from:

• the experience of others
• the motivation from the energy of a group practice
• it provides an opportunity to connect with other people involved in multi-sport

The Bridgewater Triathlon Club’s summer practice schedule starts the first week in May and provides a weekly program to help new and returning athletes prepare for the 2009 season.

Good luck achieving your goal!

More:

• Bike – Frequently Asked Questions
• Triathlon Practices – FAQ
• Swim – FAQ