Bridgewater Triathlon Club

The 5th Annual Spartan 5k walk /run will take place on Sunday April 18th at 1pm.  It also inclues a 1.5k for elementary students.

It takes place at North Queens High School, 40 West Caledonia Road, Caledonia. Queens County and is a fundraiser for the athletic fund of North Queens High School

The course is out and back with one small hill at the end.

The fee is $20.00 and same day registration starts at 11.00am.

There is a reception after with draw prizes.  Medals are awarded for 1st, 2nd and 3rd places in each age category.

For info or to pre-register, please call Barry Fisher at 685-2618 or email to barry.nita@ns.sympatico.ca

Along with other local, successful athletes, BTC member — Liam Patterson — was recognized by the Town of Bridgewater for his success in triathlon during the 2009 season.

Congratulations to Liam and we hope you have many more successful years!

And thank you for elevating multi-sport on the local scene.

This year, the BTC’s Cliff Worden-Rogers takes part in the first tri of the season at California’s Oceanside IM70.3 on Saturday March 27, 2010.

Cliff’s BIB number is : 157

Live coverage of the race will be at : http://www.ironman.com/

More about the race at : http://www.ironmancalifornia.com/

UPDATE

Cliff’s results from Saturday …

• there were over 2800 people registered
• 2152 finished
• Cliff’s results:
  •    57th overall Including the pros
  •    5th in his age group
  •    1st Canadian age grouper (4 Canadian pros were ahead)

The complete results are at : http://www.ironmanusa.com/results/cah2010res.html

No Kona spot, but he did pickup a spot for the IM70.3 championship in Clearwater this fall.

Cliff did IM70.3 California two years ago and was able to make improvements on his bike and run … but especially his swim (42 minutes in 2008 to 31 minutes in 2010).  Considering he could not swim three years ago, it is an inspiration to all the wannabe swimmers out there!

We’re trying something new with the following article from Registered Dietitian Alexis Williams …

How to keep the energy alive
Okay so we all know that hopping the shower after a workout is an essential part of your post-exercise routine, especially if you want to keep your training buddies around. What many people don’t realize is that there is a window of opportunity in the half-hour after your training session, to maximize your recovery for the next workout.  Within 30 minutes of finishing exercise, you should have a snack with both protein and carbohydrates.  The carbs help to refuel your glycogen stores you break down during exercise, especially endurance sessions longer than 90 minutes.  The protein helps your muscles repair and makes your snack seem more satisfying.  Many triathletes may think that muscle repair is only important for body builders, however endurance training also breaks down muscle tissue. 

Aside from these physiological reasons, your grumbling tummy also needs to be satisfied.  Any endurance athlete knows that it’s a myth that exercise suppresses your appetite.  In fact, many of us struggle with a “constant hunger” when we’re training at high mileage.  A balanced post-workout snack can help keep this hunger at bay, and keep your body feeling energized for the rest of the day.  The amount and size of the snack depends on your gender and weight goals.  For a weight-conscious athlete, 200-300 calories is suggested but for athletes who have higher fuelling needs, 400-600 may be more appropriate.

Here are some examples of some satisfying post-workout snacks:

200-300 calorie options:

• Smoothie:  1 cup skim or 1% milk (or soy milk), ½ cup yogurt (1-2% M.F.) and 1 frozen ripe banana (blend and serve in a glass)
• ½ cup yogurt and a piece of fruit
• 1-2 oz. cheese (or 1-2 cheese strings) and a piece of fruit or some crackers
• 1 cup/250mL chocolate milk (or soy milk) and an apple
• 1 small whole-grain tortilla with 1 tbsp natural peanut butter and 2 tbsp raisins, rolled up

 400-600 calorie options:

• Homemade trail mix:  1 cup dry cereal (try Nature’s Path Heritage O’s or Quaker Corn Bran Squares) with ¼ cup almonds, and ¼ cup raisins
• ½ cup cottage cheese, ½ cup yogurt, ¼ cup raisins, and ½ cup All-Bran (sounds odd but yummy and filling with all that fibre)
• 500mL chocolate milk (or soy milk) and banana
• 1 large whole-grain tortilla wrap with 2 tbsp peanut butter and a banana, rolled up
• Tuna sandwich on whole-grain bread (use low-fat mayo or cottage cheese to mix tuna)
• ½ cup dry oats (cooked according to directions) with ½ cup unsweetened applesauce, a sprinkle of cinnamon (add 1 tbsp natural nut butter or egg whites to boost protein)

Energy bars can be quick and portable recovery snacks, here are some suggested brands: 

• Cliff bars & Luna bars (Luna is the lower calorie version of the Cliff Bar)
• Eleveate Me! bars (dried fruit, nuts and whey protein)
• LARA bars (dried fruit and nuts)
• Vega whole-food energy bars
• Kashi chewy granola bars
• Hammer bars

 
Commercial recovery beverages (e.g. Recoverite, E-Mend) also provide a convenient option as they can be mixed with water on the go.  You may need to supplement these with options with fruit or additional carbohydrates.

The concept of balanced snacking can be applied to non-training times as well.  Having a balanced protein/carb snack or meal, every 2-4 hours, is optimal for revving your metabolism, keeping your blood sugars balanced, and keeping your hunger satisfied. 

 
Alexis Williams is a Registered Dietitian and Personal Trainer in Burlington Ontario.  She is an avid athlete, recently completing Ironman Louisville.  Visit her website www.transitionhealth.ca to contact her for online, telephone-based or in-person nutrition coaching services.

There are efforts underway to secure funding so that Route #332 (Dayspring – Riverport – First South) can be improved for cycling and running.

If you support this initiative, you can sign a petition that is circulating within the BTC (Fieldhouse at the spin on Mar 16 and Mar 25 or the swims on Wed Mar 17, Sun Mar 21 or Wed Mar 24)

You can also email Laura Barkhouse at the Municipality of Lunenburg and indicate your support.  Laura’s email is lbarkhouse@modl.ca

The petition says :

To the Municipality of the District of Lunenburg:  We support the following improvements to Highway 332 for safe hiking and biking:

          o Paved, usable shoulders
          o Guardrails as necessary to meet provincial guidelines
          o Major upgrade of the road surface
          o Increased signage alerting all users to share the road

April 19, 2010 – CANCELLED due to insufficient enrollment.  We are planning more introductory sessions.  Details will be posted on this website.  We will also notify you by email if you send a note to bridgewatertriclub@gmail.com

**********************

Is 2010 your year to try something new?  Perhaps you’ve been thinking about triathlon?  duathlon?  This may be just what you are looking for …

In cooperation with the Municipality of Lunenburg Recreation, there will be an introduction to duathlon (run – bike – run) and triathlon (swim – bike – run) including:

• a short discussion
• light activities suitable for all fitness levels

It will be held at emOcean in Lunenburg on Saturday April 24, 2010 from 9am to 1pm with assistance from the Bridgewater Triathlon Club.

Participants should bring:

• running shoes
• bike
• helmet
• bathing suit
• water

There are change and shower facilities at emOcean

Cost : $15 and is payable to the Recreation Department (call 541-1343)

For more information, email bridgewatertriclub@gmail.com

Tammy Slauenwhite writes …

Starting MARCH 12 I will teach an aqua strengthening class at emOcean (296 Lincoln St., Lunenburg, 640-8484). 

This class will focus on strengthening the core, lateral and medial muscles in the body to help create better balance and hip stabilization in the walker, runner and/or biker.  And this class is open to everyone…not just for those who walk, run, bike.  Note:  this is NOT your typical aqua-aerobics type of class.  It is sport specific!

The class will occur every Friday evening at 6pm and end at 6:45 (45 minutes in length, including warm up, cool down, and stretch). 

The fee is $24 plus tax ($27.12) per month or $7 plus tax ($7.91).  Fees are to be paid at the front desk at emOcean so please come early enough to pay your fees and be ready to start class on time.

If you have any more questions, please feel free to email me.  I will be collecting emails and phone numbers from my participants so if you plan to attend, please forward this information to me ASAP.

Tammy Slauenwhite, PTS & FIS

Rose Bay, NS

766-0163

The 2010 Run Nova Scotia Road Race Series follows.  More details are available on the RNS website Calendar of Events page along with non-series races at runnovascotia.ca

• 10 Apr  Credit Union Atlantic Lung Run 5K (Halifax)
• 25 Apr  Greenwood ZX 10K (T)
• 2 May   Bridgewater Field of Dreams 5K
• 9 May   Wolfville 8 Mile Road Race
• 5 Jun   Enfield Penguin Runs, 10 miler & 5K (T)
• 13 Jun  Lunenburg World Heritage Site 5K & Muffin Festival (T)(P)
• 20 Jun  Johnny Miles Race Weekend, 10K, half, full (New Glasgow)
• 27 Jun  Liverpool Privateer Days 5 Mile Road Race (T)
• 3 Jul   Cross Border Challenge 10K (Amherst)
• 11 Jul  Pictou YMCA Run for the Lobster 10K
• 17 Jul  Sheila Poole 10K, Yarmouth (T)(P)
• 24 Jul  Windsor 5K
• 25 Jul  Nova Scotia Marathon and Half Marathon (P)
• 1 Aug   MacPass Miles Bridge Run
• 2 Aug   Dartmouth Natal Day 6 Mile Road Race (T)
• 7 Aug   Digby Scallop Days 5K Fun Run
• 14 Aug  Louisbourg Race Through Time, 8 miler
• 29 Aug  Cobequid Trail 10K and Half Marathon
• 5 Sep   Berwick Gala Days 5 Mile Road Race (T)
• 11 Sep  Cole Harbour Harvest Festival 6 Mile Road Race, Dartmouth
• 10 Oct  Valley Harvest Marathon (P), Half Marathon, and 10K
• 16 Oct  NSAC Homecoming 5K, Truro

T = Timex Series, P = Provincial Championship