Training

Spring and Summer 2013 Workout Schedule:

Click here for the PDF of our 2013 Spring and Summer Workout Schedule:  TCoB summer training schedule

Mondays:  Easy Recovery Bike Ride.  9:30am – 10:30am.  Start Date:  June 17.  Start from Neworld Cycle, ride at a nice easy pace for approximately 30km.  This ride is geared toward recovery after longer weekend training.   Leader will be Margaret Dorio.

Tuesdays:  Brick.  6:30pm.  Start Date:  May 7.  Meet in Bayview Crematorium parking lot.  740 Spring Gardens Rd.    For the first four workouts, there will be an optional information/technical session before the workout starting at 5:30pm.  May 7:  Bike Maintenance and cleaning.  May 14:  Bike Handling.  May 21:  The Art of Transition, May 28:  Tire Changing.

Each Brick workout will consist of a double bike to run transition which includes multiple bike loops (1.7km per loop) and multiple run loops (1 – 3km each loop).  Bring bike, running shoes, hydration, and small towel for your tranisiton set up.  Coached by Greg Pace of PACEperformance.

Wednesdays:  Open Water Swim.  6:30pm.  Start Date:  May 22 at Gulliver’s Lake  (Safari Rd., off of Hwy #6),  June 19 (or water temperature depending): Lake Ontario – Beachway Park Pavillion on Lakeshore Rd.  Leaders will be Margaret Dorio and Alex Boyer.

Thursdays:  Track.  6:30pm.  Start Date:  May 2.  MM Robinson High School Track, 2425 Upper Middle Rd.  Once per month, there will be a 5km time trial on the track, or on the roads surrounding MM Robinson.  Coached by Greg Pace of  PACEperformance.

Fridays:  Interval Bike Ride.  6:15am.  Start Date:  May 10.  Meet in the parking lot on the Hamilton Side of the Lift Bridge.  Ride the waterfront trail to the gate for three to four, 8 km intervals.  Leader will be Helene Desrosiers.

Saturdays:  Swim/Bike/Run Brick.  8:00am.  Start Date:  May 11 – bike and run.  June 22 – swim and bike or swim and run.  Meet at Beachway Park Pavilion, Lakeshore Rd.  Bike along bike path or head to north Burlington. Run along the waterfront trail.  Once Lake Ontario water temperature is warm enough, this workout will begin with a swim, and then a bike or run.  Ride will be between 50 – 90km.  Run will be between 5 – 20km.  Leaders will be Claudia and Paul Hutchinson.

Sundays:  Long Bike Ride.  7:00am.  Start Date:  May 26.  Meet in the parking lot of the Tim Hortons on Burloak Dr.  just north of the QEW, 1240 Burloak Drive.  Ride will be approximately 60km at the beginning of  the season, and progress to over 100km throughout summer.  Ride Masters (leaders) will be Inge Scharge and Josh Hagan.  The group may be divided into two pace packs.

 

Special Events and Training this Spring and Summer:

“SO TRI” Sprint and Olympic Distance Triathlon Training Program: SO TRI flyer

This is a new and exciting program offered thru the TCOB, in collaboration with three of the area’s top professional coaches in Swim, Bike and Run.  It is a 10 week fully coached training program that will prepare the athlete for a sprint or olympic distance triathlon.  Wether you are a beginner attempting your first triathlon and would like a guided  experience, or a seasoned triathlete looking to improve your time, this program will be tailored to meet your needs.  Program starts Tuesday April 16 to Thursday June 20. 2013

TARGET RACE:   Subaru’s Guelph Lake I:  June 15 – Sprint Triathlon, June 16 – Olympic Triathlon            To see details of this race, or to register CLICK HERE

The group will train together three evenings per week:  Tuesdays: Bike with Professional Cycling Coach Petrina Tulissi in Oakville, Wednesdays: Swim with Professional Swim Coach Beth Primrose in Oakville Pool and then open water at Gulliver’s Lake, and Thrusdays: Run with Professional Run Coach Greg Pace in Burlington.  For a biographies on each coach and workout schedule, see the SO TRI Program pdf below.

Information Nights:  Wednesday April 3rd, 7:00pm at Gears Oakville:  547 Trafalgar Rd. Oakville

Friday April 5th, 7:00pm at Neworld Cycle and Runners: 560 Plains Rd. E. Burlington

Cost:  $250 for TCOB Members, $299 for non-members.  For the ten week program, you are getting 30 workouts for a price of $8.30 per workout – a price that can’t be beat, especially considering the calibre of coaching.

So why not try the SO TRI Training Program?  For more details have a look at the SO TRI flyer here:  SO TRI program

Registration for the SO TRI Training Program can be done at the information nights or on this website on our Shop Page.

 

Bike Time Trials:  Use these workouts as a bench mark for your training.  They will take place on an 18 km route north of Waterdown.  The time trial will start at the corner of Parkside Rd. and Robson, head north and loop back around.   Dates:  May 24, June 7, July 12, August 23, September 13.

Meet in the parking lot of the Sobey’s Grocery Store on Hamilton St. and Dundas St. at 6:30p.m.  Ride to the start of the bike route as a warm up with the group.  Riders will complete one or two loops of the 18km course setting off one at a time.

Check out the Time Trial Bike Route here:  http://www.mapmyride.com/routes/view/176180882

Spin the Lakes Cycle Tour:  May 25, Huntsville.  This bike tour is run by the Huntsville Cycling Club and is a great training ride for the Muskoka 51.50 or Muskoka 70.3, as much of the route covers the same roads as these two races.  You can choose from a 50km, 110km or 170km distance.  The tour is fully supported, and starts and finishes at the Hidden Lake Resort (right beside Deerhurst).  The day includes a great lunch at the resort.  Registration and more information can be seen on their website:  http://www.bikemuskoka.ca/spin-the-lakes.html

Muskoka Training Days:  Train on the Muskoka 51.50 and Muskoka 70.3 courses.  Tentative dates are:  June 1-2 for the 51.50 course, and August 17-18 for the 70.3 course.  Weekend includes riding the bike route, swimming the river (for the 51.50 weekend), and running portions of the 70.3 course.  More details to follow.

2012/13 Fall and Winter Workout Schedule:

For an “At a Glance” PDF of our winter schedule, click here:  TCoB events calendar

Long Runs:  Saturdays, 8:30 am.   Starting on October 20, with the first Vertical Mile.  (See more info about VM below)  On regular Saturdays, the run will start at Neworld Cycle and Runners, 564 Plains Rd. East, Burlington.  Training will target the Around the Bay Road Race in March. Run distances will be progressive thru out the fall and winter.  These runs will include the Vertical Mile runs on Oct. 20, Dec. 1, Feb. 2, and April 6.   This program is free, and included with your membership.

Sunday Swim Session:  Sundays, 8:30 – 10:00am.  Angela Coughlan Pool, Burlington.  Staring January 6.   16 week session:  January – May.  Cost:  $299 + HST, or two eight week sessions:  January – March, and March – May.  Cost:  $165 + HST per session.  Fully coached and instructed.  The program will consist of a 45 – 60 minute technical session, followed by a 30 – 45 minute workouts.  No swims on the Sundays of Chilly Half Marathon, Around the Bay  and Easter weekend).  To sign up, contact Greg Pace at:  greg@paceperformance.ca or Margaret Dorio at:  mjdorio@cogeco.ca   See pdf here:    Swim program

Tuesday Afternoon Swim Group:  Tuesdays 12:30 – 1:30 or 1:30 – 2:30.  Starting January 8 – March 12. Coached by Beth Primrose, thru the Oakville Swim Academy at National Fitness, 474 Iroquois Rd., Oakville.  This program is a small group and compliments the Sunday morning swim program.   $200 for the 10 week program.  For more information and to sign up for this program, contact Margaret Dorio at: mjdorio@cogeco.ca

Vertical Miles:  Saturdays, Oct. 20, Dec. 1, Feb. 2, and April 13.  Meet at the Chedoke Golf Course Stairs at 8:30 a.m.  Take Studholme Rd, off of Aberdeen Ave, then right on Beddoe Dr. to the parking lot at the base of the stairs.  The Vertical Mile is a run which goes up and down 7 sets of Hamilton Stairs, and includes some flat trails and roads between each set of stairs.  The total distance for the complete run is 16km with approximately 1.6 km of vertical stairs.  Various pace groups for each Saturday VM will include shorter distances with fewer sets of stairs.  So don’t worry, you can work up to the full distance thru out the fall and winter.   To get ready for these unique training days, refer to the Paceperformance Vertical Mile Training plan.  These special training days are free and included with your TCoB membership.  See the Vertical Mile route map here:  Vertical Mile directions

Mega Days at Neworld:  Nov. 24, Dec. 27, Jan. 12, Feb. 9, March 16.  Approx. time:  8:00am. – 1:00pm.   These days begin with a 30 – 45 min outdoor run, followed by a 3 hour spin, followed by a 30 min stretch.  Cost of these days is approx. $40 each.  There is a special rate if all 5 days are purchased together.  The Mega Day on Jan. 12 is hosted by the TCoB, and  will include a free buffet lunch to all participants.

To find out more about Mega Days, and other brick-type workouts offered at Neworld Spin Studio CLICK HERE.  Call Neworld at:  904 333-3720 to book a spin bike or trainer or the next Mega Day.

 

 

 

 

 

 

Cycling

Neworld Training Centre and PACEperformance offer an indoor cycling program rather than Spinning.  Every aspect of the program is developed, coached and administered by avid cyclists and triathletes.    Programs include one hour classes, on week nights as well as during the day.  These classes can be bundeled for a significant price reduction.   Other programs include a Tuesday BRICK HIIT program, a Thursday BRICK BASE program, and a Sunday ROAD RAGE program.     Find out all the details here: Neworld programs

 

Spin classes are also offered at the many fitness clubs in Burlington including Burlington Fitness and Racquet:  1233 Dillon Rd., LA Fitness:  3011 Appleby Line, and the Burlington YMCA 500 Drury Lane.

Mega Days

Mega Days at Neworld for the 2012/13 Season are:  Saturday November 24, Saturday Dec. 27, Saturday Jan 12, Saturday February. 9, and Saturday April 6.

 

Personal Coaching

PACEperformance - http://www.paceperformance.ca/

“PACEperformance offers three coaching and training packages designed to address
individual athletes’ needs:

Performance Package: Perfect for the self-motivated athlete who needs a well defined
program framework and set work-out schedule.

PB Package: Best suited to the athlete who is focused on a significant performance or physical goal.

Podium Package: Suited to the athlete aspiring for qualifying spots, podium finish or optimal performance for their ability and to the athlete who is returning from significant lay off due to injury, illness or time constraints.”

Contact Greg Pace at greg@paceperformance.ca

Running Group

Check out our sponsor’s run groups:

Neworld Runners at www.neworldrunners.com - (905) 333-0514

or

Foot Tools at www.foottools.ca – 1 (905) 637-1888

or

Health Quarters at www.healthquarters.ca – (905) 632-0462

 

 

Spinning

Swimming

The winter swim session begins in January at Angela Coughlan Pool, on Upper Middle Rd. in Burlington.  This is a fully coached and instructed program that goes from January 6 to May 12.  Cost for the full 16 week session is $299 + HST.  The two 8 week sessions go from January 6 to February 24, and March 10 to May 12 and cost $165 + HST each session.  Please note there will be no swims on the weekends of the Chilly Half Marathon, Around the Bay Road Race, and Easter weekend.  See full details here:  Swim program

For more information or to sign up for this program contact Greg Pace at: greg@paceperformance.ca

or Margaret Dorio at:  mjdorio@cogeco.ca

TCoB Sponsored

Training

Workshops

Nutrition Seminar

Lead by Nutritionist Claudia Hutchinson, focusing on Race Day nutrition, and training nutition for the triathlete.  To be held in late February, early March.

Stay tuned for more details and sign-up information in upcoming newsletters and here on the website.

Cost will be minimal for TCoB members.

© 2013 Triathalon Club of Burlington