Fall & Winter Training Programmes
Oct 6, 2009
Ladies and Gentlemen,
It was only two weeks ago that the triathlon season ended for a lot of us with the Muskoka 70.3 race. Since then I have received a lot of queries about our fall/winter swim and cycling programs.
So here is what we have planned for the 2009 Fall/2010 Winter Season:
Note: These programs are only available to club members. Non-club members may participate on a trial basis, one time only, by signing a risk and liability waiver.
SWIM:
Our coached swim sessions will be very similar to last year. I have met with our Coach, Hans Porten and he is excited about getting us back in the pool. Hans has a lot of new ideas for the upcoming swim season.
Day and Time: Thursday from 8:30pm to 9:30pm
Location: McMurchy/Cobra Swim Pool
#247 McMurchy Street South
This year the swim sessions will take place on the following dates:
October 15, 22, 29
November 5, 12, 19, 26
December 3, 10, 17
January 7, 14, 21, 28
February 4, 11, 18, 25
March 4, 11, 18, 25
April 1, 8, 14, 22, 29
May 6, 13, 20
The cost for the 30 coached swim sessions is 0 (no increase from last year). This works out to just over per session. This cost is based on 24 members signing up for the Fall/Winter swim sessions.
Last year many members benefited from Hans coaching and noticed improvements in their swim stroke (and times). Having said that these swim sessions are meant for everyone, regardless of ability. Hans and I have confirmed the following:
On October 15th and December 10th we will be videotaping your swim stroke. The following week, prior to the swim workout, we will meet as a group at 7:30pm (location to be confirmed), review your swim stroke and Coach Hans will give you some feedback on your stroke. Depending on the feedback we get from the group we may do this videotaping again in April 2010.
Coach Hans will email me the swim Homework assignment every Friday and I will then forward it to the group.
BIKE:
Our Indoor Bike Sessions were extremely popular last year. I am happy to report that Rob McCue will be back this year. One of the improvements from last year will be a new sound system, so no one should have a problem hearing Robs instructions. Rob told me that he has lots of new ideas for this year, including the ever popular Lactate Threshold test. He smiled when he said this, I was worried.
The Indoor Bike Training sessions will take place at:
Location: South Fletchers Sportsplex
#500 Ray Lawson Blvd., Brampton
On Saturday mornings from 9:00am to 11:00am on the following dates:
Nov 7 (tentative start date), 14, 21, 28
Dec 5, 12, 19
Jan 2, 9, 16, 23, 30
Feb 6, 13, 20, 27
Mar 6, 13, 20, 27
The format of the Indoor Bike Training will be similar to last year. Plan on arriving by 8:30am and getting yourself setup. The workout will commence at 9:00am SHARP. The workout will conclude at approx. 10:45am. You have 15 minutes to remove your bike/trainer from the room.
After you remove your bike/trainer from the room you will have access to the change room and shower facilities at South Fletchers. Last year many members after the Indoor Bike Workout would go for a 30 minute run followed by a gathering at Tims.
After each Saturday session, Rob will forward a 'homework assignment' via email for members to do during the week.
The cost for the 20 coached Indoor Bike Training sessions is 0 (no increase from last year). This works out to .00 per session This cost is based on 40 members signing up for the 20 coached Indoor Bike Training sessions. Due to the popularity of these sessions we expect to reach our capacity of 40 members.
RUN:
The 100 Day Run Challenge will be back starting on January 1st, 2010 (more on this in future e-mails). We will also have our weekly Sunday long runs at a variety of interesting locations. The location/route for these long runs will be sent mid week via email. There will always be lots of distance options for these runs, to accommodate all who want to take part.
FAQ:
· The Coached Swim and Indoor Bike Training sessions are open to FMCT members only.
· If you want to bring a friend/family member then they must join FMCT.
· You will require a bike, bike trainer, towels, fluids, etc for the Indoor Bike Training.
· Members who choose not to sign up in advance will be allowed to 'pay as you go', if space permits, but the cost will be higher (.50 per session).
If you are interested in taking part in either the Coach Hans Swim or the Indoor Bike Training please contact Bill Vieira (billvieira@yahoo.ca).
