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February 21st 2017 Weekly Update

“Don’t be afraid to fail, be afraid not to try.”

Whoohoo…I think the 2 out of 3 groundhogs were correct. Two said we’d get an early spring. With this weekends temperatures I think I have to agree with the furry little guys!
I’m sure some of you die hards were out hitting the pavement and probably in shorts. The super die hards, likely took that back trainer wheel off your bike and road OUTSIDE!

Let’s take a look at what’s going on this week.


Coach’s Corner

Ask the coach anything you like. We’ll do our best to provide you with the best knowledge to your question. Don’t be shy, we all ask ourselves; “What/How can I do better?” Perhaps you’ve hit a plateau and need to know how to break it. Need some assistance on how to correct a swim stroke. Ask away! Time to pick the Coach’s brain. Your question will be published along with the Coach’s answer. (Yes, your name can remain anonymous.)

Send all ‘s to:
fmct.trainers@gmail.com
Subject Line: Coach’s Corner


Upcoming Workouts

Tuesday February 21st
Pool Swim with Matt: 9:15-10:15pm @ Mayfield Rec Ctr
Please go to our shop if you’d like to join a great group of swimmers.

Wednesday February 22nd
Spin With Jade: 7-8:30pm @ 91 Healy Road (Unit 9)
Check the details of this class on our web page.

Thursday February 23rd
Strength With Jade: 8-9pm @ 490 Bramalea Rd (Suite 4B)
Check the details of this class on our web page. Still room and time to join.

Saturday February 25th
Spin with Rob: 8:30-10:30am @ 247 McMurchy Ave S
Class is held by Rob McCue, please contact him directly for questions at bigringfitness@yahoo.com


Toronto International Bike Show

Thinking of buying a new bike? Perhaps you just need a few new accessories.
Coming this March 3-5th, take in 175+ Exhibitors and see what’s new in the world of cycling at the Toronto International Bike Show.

You may just win a 2017 Bianchi Torino

Make it a family outing and let the kids enjoy the “Kids Action Zone” or the “Trillium Trailblazers Youth Area”.
Okay, so you adults want to be a kid too, well you can. Check out “Roller Racing” as D’ornellas Bike Shop presents old school roller racing!
Click HERE for more details and pricing


Strava

Looks like we all found a little extra mojo and hit some extra long workouts. Love it when it’s spring temperatures in February.

 

 


Sport Medicine                           

WHAT IS POWER TAPING?

The newest rehabilitation tool in the therapist’s tool belt….
The rage is functional, practical, effective and for some aesthetically pleasing with the many colors that it has to offer!!

We have all seen it on professional athletes; especially OLYMPIANS, and we have all wondered what that was!
Now it is popular amongst recreational athletes to help achieve their best results in the sport or activity of their choosing.

“Power Taping utilizes Rocktape as its tape of choice. Rocktape is an American-developed, Korean-made product consisting of flexible cotton and nylon fibers and acrylic adhesive that provides the support, stimulation, and resiliency necessary for rehabilitation, injury prevention, postural support and performance enhancement”.

Continue Reading click HERE

Available Services click HERE

February 14th Weekly Update

“Know Your Limits Then Exceed Them!”

We are just past the halfway mark in our winter training. Are you right where you need to be? Are you missing a training element? Don’t worry we always have you covered.

Swim – Bike – Run – Strength – Yoga

Still lots of opportunities to get involved to round out your training schedule.
Here are this weeks upcoming workouts.


Upcoming Workouts

Wednesday February 8th
Spin With Jade: 7-8:30pm @ 91 Healy Road (Unit 9)
Increasing your ability to drive your pedals harder and longer.
Working within 105-108% FTP realm (but not limited to)
4-5 Minute efforts of work (but not limited to)
Check the details of this class on our web page.

Thursday February 9th
Strength With Jade: 8-9pm @ 490 Bramalea Rd (Suite 4B)
Another session is already in full swing. You are welcome to join in. Perhaps you would like to just try a class. No Problem!
(Blackout Date: March 16).
To confirm your attendance contact Jade or us.
Check the details of this class on our web page.

Saturday February 11th
Spin with Rob: 8:30-10:30am @ 247 McMurchy Ave S
Class is held by Rob McCue, please contact him directly for questions at bigringfitness@yahoo.com


Hot in the Kitchenunnamed

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Brought to you by “Sandra Crowe” Holistic Nutritionist

You’ve just got back from an intense training session and arrive home to a hungry family. Even though your body is tired from your workout, you can still get a healthy meal on the table for your family in 30 minutes. I like this recipe because everything goes in the oven together, so while it’s cooking, you can hop in the shower and pretend like you’ve been slaving over the stove. The other great thing about this recipe is that the chicken is kind of plain (yup- you heard me right- it’s boring). This chicken is great for cooking extra for meal prepping for the week, and using the chicken for other purposes. Tonight eat it with a gravy or tzatziki. Tomorrow use it for lunch in salad. Next meal slice it and season it with tex-mex to make fajitas.

Click HERE for full recipe

 


Stravaunnamed (2)

Come on riders! Push, Pull…spin out those legs!

 

 

 

 


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Muscle Up

 

No time for the gym. No worries. We’re here to help build up your exercise library and NO equipment is involved. Check out this plyometric full body beginner exercise.

90-Degree Jump Squat Twist
Position your feet into a slightly wider than shoulder width stance with your toes slightly pointed out and knees slightly bent. Bring your arms to your chest, tucking in your elbows at your side. Keep your neck neutral and maintain a straight back. This will be your starting position.
Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor.
Once you reach your bottom position, powerfully push through your heels to jump upwards.
As you ascend into the air, rotate 90-degrees to your right.
Once you land (land on balls of your feet), immediately transition into a subsequent squat and propel yourself upwards, again rotating 90-degrees. Repeat four times (a complete 360-degrees) for one repetition.
Repeat for 12-15 repetitions.

Full Video HERE


Toronto Triathlon Training Campunnamed (2)

Our friends at the TTC are running a training camp April 2nd to April 9th in Tucson. They have a few spots left. Please contact them if you are interested. All the information is available at this link: Tucson Camp

 

 

 

 


From all of us at FMCT

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February 8th Newsletter

Message from your Executive

Welcome to our Monthly update for the month of February. Hopefully everyone is working hard on their off season to make for a great season when it comes. As Mr. Miyagi says in “Karate Kid” (Thank you Netflix!): “wax on wax off” . We don’t really wax old cars, but there’s a lot of pool intervals, kilometres run, and sweating in the pain cave on the bike to get where we want.ProfLake
Right now things are fairly quiet on all fronts. But plans are already afoot for the coming season. Among these will be open water swims at Professor’s Lake, simulations days and more. As always though, our planning will not be complete without your input. With this we can try to put together the best possible experience for you. The proverbial door is always open to you, and we look forward to hearing from you.
Since it’s the shortest month, we’ll be dedicating this month to the shortest, and often most neglected part of tri: The Swim. This month we’ll be sending out articles about swimming, asking questions about swimming and you, and hopefully contributing in some way to get you ready, maybe for the first time, maybe for the 3rd year running, to push off from the beach at Professor’s Lake or at your first Tri of the year.
Hope everyone has a great month, as short as it is!

 


Workouts

Tuesday February 7th
Canceled

Wednesday February 8th
Spin With Jade: 7-8:30pm @ 91 Healy Road (Unit 9)
Check the details of this class on our web page.

Thursday February 9th
Strength With Jade: 8-9pm @ 490 Bramalea Rd (Suite 4B)
Check the details of this class on our web page.

Saturday February 11th
Spin with Rob: 8:30-10:30am @ 247 McMurchy Ave S
Class is held by Rob McCue, please contact him directly for questions at bigringfitness@yahoo.com


News

Muskoka Training Weekend (May Long Weekend)

Running, Swimming, Cycling and …..Moose!!? We are once again trying to put together our Muskoka Training weekend. For the trip to come together we need at least 5-6 adults (You can be a child at heart if you want). More than 6 adults will bring prices down to o about 180$ for 3 nights for an adult and 75$ for a child.
This is a challenging but fun weekend of training, with accommodation at the historic Clyffe House in Port Stanley. If you are doing the Muskoka 70.3, this may be a good introduction or refresher for that course. Please let us know if you are interested so we can plan accordingly

Strava

Strava-20170205-185526There were some really challenging workouts being uploaded by our members last week. Lots of hilly runs and long indoor rides. Keep up the good work!

January 31st Weekly Update

Upcoming Workouts

Tuesday January 31st
Pool Swim with Matt: 9:15-10:15pm @ Mayfield Rec Ctr
Please go to our shop if you’d like to join a great group of swimmers. Now is the perfect time to improve on your swimming skills.

Wednesday February 1st
Spin with Jade: 7-8:30pm @ 91 Healey Road (Unit 9)
Check the details of this class on our web page.

Thursday February 2nd
Strength with Jade: 8-9pm @ 490 Bramalea Rd (Suite 4B)
Check the details of this class on our web page.
Another session should be happening from February 2nd – April 27 (Blackout Date: March 16). A minimum of 10 people is required. So please confirm your attendance with Jade or us.

Saturday February 4th
Spin with Rob: 8:30-10:30am @ 247 McMurchy Ave S
Class is held by Rob McCue, please contact him directly for questions at bigringfitness@yahoo.com
Yoga with Michelle: 8-9:30am @ 519 Conservation Dr.
Check the details of this class on our web page.


StravaStrava-20170129-185537

Another good week of training!

 

 


Strength Class with Jade10662219_10152760721391955_4803714103500821980_o

A second session will take place. Yay!
All are welcome to participate. All levels – all ages – members and non members.

12 Weeks
February 2nd – April 27
Blackout Date: March 16
Thursday
8:05pm – 9:00pm
All previous class details remain the same (location, class style etc)

Cost will remain the same as long as we have minimum 10 participants.

January 25th Weekly Update

Upcoming Workouts

Tuesday January 24th
Pool Swim with Matt: 9:15-10:15pm @ Mayfield Rec Ctr
Please go to our shop if you’d like to join a great group of swimmers. Now is the perfect time to improve on your swimming skills.

Wednesday January 25th
Spin with Jade: 7-8:30pm @ 91 Healey Road (Unit 9)
Check the details of this class on our web page.

Thursday January 26th
Strength with Jade: 8-9pm @ 490 Bramalea Rd (Suite 4B)
Check the details of this class on our web page.
Another session should be happening from February 2nd – April 27 (Blackout Date: March 16). A minimum of 10 people is required. So please confirm your attendance with Jade or us.

Saturday January 28st
Spin with Rob: 8:30-10:30am @ 247 McMurchy Ave S
Class is held by Rob McCue, please contact him directly for questions at bigringfitness@yahoo.com
Yoga with Michelle: 8-9:30am @ 519 Conservation Dr.
Check the details of this class on our web page.


Stravaimage (5)

That’s more like it! You guys like a challenge it seems! Can we get to 3000K?

 

 

 

 


10015130_10153985055425076_3217521147831977746_oToronto Triathlon Club Training Camp

Our friends at the TTC are running a training camp April 2nd to April 9th in Tucson. They have a few spots left. Please contact them if you are interested. All the information is available at this link: Tucson Camp

 

 

 

 

January 18th Weekly Update

Upcoming Workouts

Tuesday January 17th
Pool Swim with Matt: 9:15-10:15pm @ Mayfield Rec Ctr
Please go to our shop if you’d like to join a great group of swimmers. Now is the perfect time to improve on your swimming skills.

Wednesday January 18th
Spin with Jade: 7-8:30pm @ 91 Healey Road (Unit 9)
Check the details of this class on our web page.

Thursday January 19th
Strength with Jade: 8-9pm @ 490 Bramalea Rd (Suite 4B)
Check the details of this class on our web page.
Another session should be happening from February 2nd – April 27 (Blackout Date: March 16). A minimum of 10 people is required. So please confirm your attendance with Jade or us.

Saturday January 21st
Spin with Rob: 8:30-10:30am @ 247 McMurchy Ave S
Class is held by Rob McCue, please contact him directly for questions at bigringfitness@yahoo.com
Yoga with Michelle: 8-9:30am @ 519 Conservation Dr.
Check the details of this class on our web page.


Stravaimage (4)

Someone dropped the ball and forgot to log their 16.1K trainer ride. 😉 We were so close. Let’s get that 2000K this week team!

 

 

 


Ontario Masters Mini Meets

446A0700Last weekend was the first indoor track meet of the indoor season. Larry Bradley, one of the first FMCT members took part. Check here for details on the next events. A great way to change it up from the pavement or the treadmill in the winter. Larry finished 3rd overall (Bib 615 below) in the 3000m (10:01.30). Well done!

 

 

 

 

 

 

 

January 10th Weekly Update

Upcoming Workouts

Tuesday January 10th
Pool Swim with Matt: 9:15-10:15pm @ Mayfield Rec Ctr
Please go to our shop if you’d like to join a great group of swimmers. Now’s the perfect time to improve on your swimming skills.

Wednesday January 11th
Spin with Jade: 7-8:30pm @ 91 Healey Road (Unit 9)
Check the details of this class on our web page.

Thursday January 12th
Strength with Jade: 8-9pm @ 490 Bramalea Rd (Suite 4B)
Check the details of this class on our web page.

Saturday January 14th
Spin with Rob: 8:30-10:30am @ 247 McMurchy Ave S
Class is held by Rob McCue, please contact him directly for questions at bigringfitness@yahoo.com
Yoga with Michelle: 8-9:30am @ 519 Conservation Dr.
Check the details of this class on our web page.


Strava

The group kept pushing right through the new year festivities. Wow. Amazing work guys!ny-ride

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January 3rd Newsletter

Message from your Executive

Welcome to 2017, and farewell to 2016 from your FMCT team. The word often used to describe 2016 is « tumultuous » and for FMCT that was also the case. However, despite all the changes we gained new members, added to the executive and saw many member’s memorable firsts: From 100 metres on an Open Water Swim all the way through to Full Ironman races in Kona and Mt Tremblant.

Let’s keep in mind that in much the same way we train for our Triathlons, what we put in is what we can expect to get out.

With this in mind, we would encourage you to fully participate in our club activities. Whether it’s a Saturday ride, a Tuesday swim, or even just providing feedback, a race report or volunteering, these all help to make for a better experience overall. Again Happy New Year, hoping we all have a great 2017 season and beyond!


Workouts

Tuesday January 3rd
Pool Swim with Matt: 9:15-10:15pm @ Mayfield Rec Ctr
Coach Matt will be on deck.

Wednesday January 4th
Spin With Jade: 7-8:30pm @ 91 Healy Road (Unit 9)
Check the details of this class on our web page.

Thursday January 5th
Strength With Jade: 8-9pm @ 490 Bramalea Rd (Suite 4B)
Still a few spots left.
Check the details of this class on our web page.

Saturday November 12th
Spin with Rob: 8:30-10:30am @ 247 McMurchy Ave S
Class is held by Rob McCue, please contact him directly for questions at bigringfitness@yahoo.com

Yoga with Michelle: 8-9:30am @ 519 Conservation Dr
Check the details of this class on our web page.


News

Strava

unnamedWow, looks like you guys used your free time wisely. We broke 2000K last week! Well done!

Race Results

12/16 Egg Nog Jog 10.8km

  • Matthew Poole 43:29 1st AG
  • Zindine Souiki 45:38 1st AG
  • Amanda Charlton 48:53 1st AG
  • Paul Blaik 48:51
  • Louis Malisani 51:17
  • Herb Lockhurst 1:08:13
  • Doug Foster 1:11:35
  • Kathleen Blaik 1:11:55
  • Belinda Elysee-Collen 1:27:42

12/31 Boca 10K 

  • Louis Malisani 45:08

Did you finish a race and don’t see your name here? We probably did not know you were racing. Please let us know about all of your upcoming race and we can cheer you on and then celebrate your success by sharing your results.

December 20th Weekly Update

Upcoming Workouts

Tuesday December 20th
Pool Swim with Matt: 9:15-10:15pm @ Mayfield Rec Ctr
Please go to our shop if you’d like to join a great group of swimmers. Now’s the perfect time to improve on your swimming skills.

Wednesday December 21th
Spin with Jade: 7-8:30pm @ 91 Healey Road (Unit 9)
Check the details of this class on our web page.

Thursday December 22th
Strength with Jade: No class this week. See you all next week!

Saturday December 24th
Spin with Rob: 8:30-10:30am @ 247 McMurchy Ave S
Class is held by Rob McCue, please contact him directly for questions at bigringfitness@yahoo.com
Yoga with Michelle: No class this week. See you all January 14th 2017.


Stravastrava-20161217-195024

The weather made things really hard last week. But we took it indoor and kept pushing. Good job everyone.

 

 

 

 


100-Day Run Challenge

We are not planning on organizing this challenge next year as we had very little participation in 2016.


Muskoka training weekend13221028_10154084818956955_4557600196657046078_n

Please let us know if you would like to join this training opportunity this coming spring. We will be making reservations soon and need to pick a weekend that works for most. Right now we are thinking the long weekend of May (20/21/22) or the following one (27/28). The Muskoka Half Ironman race has a new host site for 2017. So this will be a great opportunity to train on the new course. See the details here: Muskoka Half

 

 

December 13th Weekly Update

Upcoming Workouts

Tuesday December 13th
Pool Swim with Matt: 9:15-10:15pm @ Mayfield Rec Ctr
Please go to our shop if you’d like to join a great group of swimmers. Now’s the perfect time to improve on your swimming skills.

Wednesday December 14th
Spin with Jade: 7-8:30pm @ 91 Healey Road (Unit 9)
Check the details of this class on our web page.

Thursday December 15th
Strength with Jade: 8-9pm @ 490 Bramalea Rd (Suite 4B)
This class is not full yet.
Check the details of this class on our web page if you’d like to join. Both “pay as you go” and and full program options are still available, yet limited. Sign up soon to reserve your spot!

Saturday December 17th
Yoga with Michelle: 8-9:30am @ 519 Conservation Dr
Check the details of this class on our web page.

Spin with Rob: 8:30-10:30am @ 247 McMurchy Ave S
Class is held by Rob McCue, please contact him directly for questions at bigringfitness@yahoo.com


Stravastrava-dec11

As mentioned last week, the Strava Gran Fondo challenge this month is to ride 100K outside. The weather is looking rather challenging for this coming weekend but who knows. Let us know if you’d like to be kept in the loop for an off-road ride (probably mostly the Caledon Trailway) this coming Sunday. 🙂

 

 


Egg Nog Jogdownload_20161213_105334

Congratulations to all who participated. FMCT represented very well!