Is this your year to tackle a duathlon???  The Bridgewater Triathlon Club will be hosting the 5th Annual Riverport Duathlon on Sunday October 3rd and this introductory session will take you through the steps of a run – bike – run event with details of what’s required to successfully complete your first duathlon.  Appropriate for all fitness levels, ages 12 and up.

• LOCATION: Riverport Elementary School
• DATE: Saturday September 11, 2010
• TIME: 1pm – 3pm
• EQUIPMENT: running shoes, bike, helmet
• COST:  $5
• REGISTER: contact the Municipality of Lunenburg Recreation Dept. – 541-1343
• QUESTIONS: contact the Bridgewater Triathlon Club at bridgewatertriclub@gmail.com

THIS HAS BEEN RESCHEDULED TO WEDNESDAY MAY 26th at 6:30pm

Are you curious about multi-sports like triathlon and duathlon?  If so, please join us for a free introduction at our Fancy Lake practice on Wednesday May 26th at 6:30pm.  After a short introduction to multi-sport, you can watch or join in our bike/run practice.

The Fancy Lake picnic park is about 5k along the Conquerall Mills Road as you pass Coleman’s VW dealership. [ map ]

Questions?  contact us at bridgewatertriclub@gmail.com

The BTC’s weekly Fancy Lake practice starts on Wednesday May 5 and runs for 16 weeks until Wednesday August 18.  Each practice includes two activities (called a ‘brick’) with the option of several distances that are appropriate for the participant’s fitness level and training plan.

A summary of the practice is available in PDF format, suitable for printing  here.

SCHEDULE

• 6:00 – 6:30 – Setup
• 6:30 – 6:40 – Pre-workout meeting
• 6:40 – 8:00 – Workout (time depends on your pace and selected distance)
• 7:30 – 8:00 – Optional post workout social

LOCATION

• Fancy Lake Picnic Park [ map ]

WEEKLY ACTIVITIES

• May 5 – Bike / Run
• May 12 – Bike / Run
• May 19 – Bike / Run / Bike / Run
• May 26 – Bike / Run
• Jun 2 – Bike / Run
• Jun 9 – Bike / Run
• Jun 16 – Swim / Run
• Jun 23 – Swim / Bike
• Jun 30 – Swim / Bike / Run
• Jul 7 – Swim / Run
• Jul 14 – Swim / Bike
• Jul 21 – Swim / Run
• Jul 28 – Bike /Run
• Aug 4 – Swim / Run
• Aug 11 – Swim / Bike
• Aug 18 – Swim / Bike  / Run

COST

• no charge

NOTES:

• for BTC members
• non-members can participate in a practice prior to joining the club — please see the practice coordinator
• the details of each practice will be emailed to the club’s YAHOO list several days before the practice
• questions .. contact the practice coordinator at bridgewatertriclub@gmail.com

The Bridgewater Triathlon Club is holding a one day tri-camp on Saturday April 17th.  Participants will have an opportunity to gauge their swim, bike and run fitness as we head into the 2010 race season.

It gets underway at 8:30am at emOcean in Lunenburg and will continue until 4:30 with an optional social to follow.  The cost is $30.

If you are interested in participating or would like more information, please contact Tom at : bridgewatertriclub@gmail.com

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

What : Spin/Strength/Stretch for triathletes

When : Thursday nights in January starting on Jan 7th

Where : HB Studios Sports Centre (Fieldhouse),Bridgewater, NS

Description: Bring your bike and trainer for a spin session in the Fieldhouse from 6-7pm.  The focus will be on bike form and a slow, build in fitness. From approximately 7:00 to 7:30pm, Tammy Slauenwhite will lead us thru a session on strength and stretching for triathletes.

Open to all, participate at your own risk, only charge is for entry to the Fieldhouse

Date: Sunday January 10 – May 30, 2010

Time: 6-7pm

Location: emOcean pool, Lunenburg. [ more ]

Description: An unstructured swim.  Usually Lanes 2 and 3 are for people doing laps.  We try to keep Lane 1 open for all levels of fitness.

Cost : $130 or $7/swim

Notes:

• for BTC members
• to register or questions, email : bridgewatertriclub@gmail.com

An overview of the seven pieces in the 2010 BTC activity plan follows.   We have also included related activities that may be of interest to our members. 

Notes:

• details are posted on the club’s CALENDAR on the website ( www.bridgewatertriclub.com )
• most of the activities have a fee and require minimum numbers to proceed
• changes and updates will be posted on the email list and website

A. PREPARATION SEASON – January to April

1 - Wednesday pool swim – structured, building fitness – 16 weeks – Jan 13 to Apr 28 – 6-7pm at emOcean – $100

2 - Sunday pool swim – unstructured – 21 weeks – Jan 10 to May 30 – 6-7pm at emOcean – $130 or $7/swim

3 - Tri-camp – Benchmark – meant for people that have been on a training program,  an opportunity to gauge your fitness level – Saturday Apr 17th  – $30

Related

• Bike/Strength/Stretch for triathletes – Thursday nights at the Fieldhouse starting on January 7th – $0
• Bike setup for triathletes – Tuesday Jan 12 at the Fieldhouse – $0
• Saturday runs from the YMCA – $0
• Introduction to Duathlon/Triathlon – Lunenburg Municipal Recreation – 541-1343 – Saturday Apr 24th – $15

B. RACE SEASON – May to September

4 - Fancy Lake Brick- Wednesday -16 weeks – May 5 to Aug 18 – 6-8pm – included in BTC membership

Related

• Monday intervals – May 3 to Jul 26 – 6 – 7:30pm-Bridgewater area – $0
• Lake Swims – Sunday and Friday nights – Mush-a-mush – 6-7:30pm – $0
• Saturday runs from the YMCA – $0

C. OFF SEASON – October to December

5 - Wednesday pool swim – structured, regaining form – 11 weeks – Oct 6 to Dec 15 – 6-7pm at emOcean – cost TBA

6 - Sunday pool swim – unstructured – 10 weeks – Oct 17 to Dec 19 – 6-7pm at emOcean – cost TBA

Related

• Saturday runs from the YMCA – $0

On the club CALENDAR, we list BTC Practices and activities that are put on by other groups that may be of interest to BTC members

WHAT ARE THE REQUIREMENTS to PARTICIPATE IN A BTC PRACTICE?

• You must be a member of the Bridgewater Triathlon Club (see JOIN )
• SAFETY is always first. YOU are responsible for your safety
• For many of our practices, little to no experience required
• Provide Name, Telephone number, Emergency contact, Doctor and Health Card Number
• Competitive equipment is not necessary. The bike, swim and run gear you already have is likely adequate (see below)
• In case of an emergency on the road (bike/run), the first person on the scene stays with injured person
• The first person with news of an injury takes over checking participants off while the course marshall goes to the scene of the accident with the files and a cell phone
• Notify the course conductor should you have to leave early for whatever reason
• If you are 15 years old or younger must be supported by a parent or guardian

GEAR?

In many cases, you can start triathlon with what you already own.  The following includes essentials and items to consider.  Check out what other people are using before you spend money.  Also, one of our members does a lot of shopping at Frenchy’s and finds good quality gear at very affordable prices.  Ask for Nita, say Guido sent you.

Swim

• Bathing suit – use what you have
• Brightly coloured swim cap – visibility in open water is essential
• Goggles – proper fit is a must
• Towel

Consider …

• Foot wash container – to wash off sandy feet prior to socks/shoes
• Wetsuit – this can be a large investment so  talk to other people about what they are wearing before you buy
• Swim aids for training purposes only - fins, paddles, etc. – try before you buy

Bike

• Helmet – CSA certified helmet or you cannot participate in triathlon
• Bike – as long as it is road worthy, start with what you have (mountain bike, hybrid, old road bike, etc.) with water bottle holder, water bottle, a basic repair kit and a pump
• Safety Glasses – you only have one set of eyes … take care of them!

Consider …

• Road bike – you really do go faster on a road bike.  Used ones are often available from other club members or local bike shops
• Bike shorts – padding saves your butt!
• Bike gloves – hand protection as well as cutting down vibration during longer rides
• Specific bike clothing – sweat wicking materials keep you dry and can cut wind.
• Cycling shoes + clip-in pedals - allow much better transfer of energy from your legs to the pedals
• Cycling speedo/computer – essential for a consistent training program, get one with cadence (ie: how fast you are pedalling)
• Cold weather clothing-  wind resistent coat, tights, balaclava, gloves, protective boots over your shoes

Run

• running shoes – probably you’re most important ‘first purchase’.  go to a running store and get the best shoe you can afford

consider …

• hat – you’ll appreciate the protection from the sun/wind/rain/snow
• socks – polyester blends will keep your feet dry
• shorts – may triathletes double duty their bike shorts for running shorts
• tights – as above, bikes tights for running tights
• shirt – as above, bike shirt for running shirt
• sports bra – wide shoulder straps and chest band make for a comfortable fit

Other

• quick release laces – really speeds up your transitions
• equipment storage – all your gear needs a home.  some people use plastic storage boxes, others use sports bags
• sports watch – stopwatch as a minimum … checkout what other people are using before you buy something new
• log – a system for planning and recording your workouts.  could be on paper, online, on your computer … whatever works for you.

For the complete details, check out our [ CALENDAR ]

• Mon, Aug 31, 6:00pm – 7:30pm – Lake Swim – Mush-a-mush Municipal Beach
• Wed, Sep 2, 6pm – 7:30pm – Time Trial – 2nd Peninsula
• Thu, Sep 3, 5:45pm – 8pm – Fancy Lake – swim/bike/run
• Fri, Sep 4 – 6pm – 7pm – Lake Swim – Mush-a-mush Municipal Beach
• Sat Sep 5 – 10am – Run – Bridgewater YMCA
• Sun Sep 6 – Bike – Sunday Ride
• Sun Sep 6 – Run – Berwick 5 miler