PORT PERRY MULTISPORT

Missasauga Marathon

2010-05-16T17:51:00.000-07:00

Good luck to team member Rory Scully at today's Missassauga Marathon!

Kick some butt Rory!

Tri-A-Tri workout schedule

2010-04-26T06:27:00.000-07:00

Here is the training schedule for the next couple of months. Main focus of this is a build towards the tri-a-tri in guelph in June.

April, 2010
26 Uxpool, Uxbridge 8:30 – pay for entry to pool
27 Run – Port Perry Fairgrounds at 6:30
29 Bike – Blackstock Arena at 6:15
May
3 Uxpool, Uxbridge 8:30 – pay for entry to pool
4 Run – Port Perry Fairgrounds at 6:30
6 Bike – Blackstock Arena at 6:15
10 Uxpool, Uxbridge 8:30 – pay for entry to pool
11 Run – Port Perry Fairgrounds at 6:30
13 Bike – Utica Memory Hall at 6:15
17 Uxpool, Uxbridge 8:30 – pay for entry to pool
18 Run – Port Perry Fairgrounds at 6:30
20 Bike – Blackstock Arena at 6:15
24 Victoria Weekend NO POOL
25 Run – Port Perry Fairgrounds at 6:30
Transitions
27 Bike – Blackstock Arena at 6:15
Brick workout - bring running shoes
31 Uxpool, Uxbridge 8:30 – pay for entry to pool
June
1 Run – Port Perry Fairgrounds at 6:30
3 Bike – Utica Memory Hall at 6:15
6 Mini Triathlon Day in Bethany – The Ranch Resort 1pm
7 Uxpool, Uxbridge 8:30 – pay for entry to pool
8 Run – Port Perry Fairgrounds at 6:30
10 Bike – Blackstock Arena at 6:15
Brick workout – bring running shoes
14 Uxpool, Uxbridge 8:30 – pay for entry to pool
15 Run – Port Perry Fairgrounds at 6:30
17 Bike – Blackstock Arena at 6:15
19 RACE DAY!!!

New Club Forum

2010-02-21T06:18:00.000-08:00

Hey Guys

We have started up a club forum for us to interact easier with each other.

Here is the link to the PPMS forum.

PPMS FORUM

Need to spice up your training. Try a few of the following workouts.

2010-02-05T11:33:00.000-08:00

Bored of the same old triathlon workouts? Are you ready for some routines that are going to absolutely blow your mind and put some fresh intensity into your training program. In no particular order of importance, here are 15 of the best triathlon workouts that you aren't doing.

1. Treadmill Hiking Sprints

You'll never think of a treadmill the same way after this massive leg strength building triathlon workout. Hop onto the belt, and after a brief warm-up, immediately crank yourself up to a brisk walking pace. Here's the kicker: now bring the incline up to somewhere between 9.0 and 12.0 percent. Try to stay on that belt for 5 minutes. Your recovery from this hike is going to be a run. Bring the incline down to 1.0, and pick up a light jogging base, about 55-65% intensity. After 5 minutes, crank yourself back up to your uphill hike. Go back and forth for the time length of your workout, preferably 30-60 minutes.

2. Movie Endurance

Find a movie playing on TV. then set up your trainer in front of your TV. This is an endurance triathlon workout. Ride at your regular aerobic pace while the movie is playing, but for every commercial that pops up, turn up the tension to about 90% max effort and hold that for the commercial. When the movie comes back on, go back into your aerobic pace. You'll squeeze in your favorite flick, and a great workout.

3. Open Water Pool Power Workout

This crazy pool based workout will instantly make you more powerful and mentally tougher in the open water. Get out your notepad, preferably the waterproof one. You ready? 500m warm-up. Progress to 1x Death Sprint, in which you go as hard as possible for as long as possible. No rules, but you should be able to last 200-300 yards. Recover 2 minutes, then complete 15 pool-side pushups to a 50m all-out sprint. Recover 45 seconds after each repeat, and do 5 of these. Recover 1 minute. Then do a 50m all-out sprint that you take directly into a 250m "cruise" at about 70% intensity. Do two of these "sprints-to-cruises", and recover 1 minute between each. Then progress to 3x100 "no-stop" intervals, in which you swim a 100m all-out pace, but your recovery is a 50m very easy swim, rather than resting poolside. Next, swim 3x75m with NO turning at the walls - instead, turn at the "T" and use the power of your legs to reverse direction. Recovery on these is a very easy breaststroke or backstroke back to your starting wall. Finally, finish with 10x25 "hypoxic" sets...no breathing or as little
breathing as possible. 20 second rest after each 25. Whew! That's it!

4. Swim/Spin Brick

Another great pool and indoor-based session. This works very well for a time trial swim in which you're going to swim at maximum sustainable pace for 20-30 minutes. Schedule your swim to end just 5 minutes before the spin class at a gym. Hop in the water and go. After a quick 5 minute transition, race to the spin class and take whatever the instructor happens to throw at you. This is a great "fun" early or winter season triathlon workout for you cold birds.

5. Cartlek Run

That's right, I didn't mis-spell Fartlek, that term that refers to random speed training. Cartlek is your trafficked road version. Here's how it works: Settle into an aerobic pace, at about 55-65% intensity. Every time a car passes you *from behind*, you must pick up the pace to a comfortable but fast run at about 85% for 100 steps. If a "string" of cars passes, then you begin your 85% stride after the last car goes by. If a car passes you during those 100 steps, you pick up the pace to maximum 100% for however many steps you have left. Once you're done with the 100 step stride, you can settle in until the next car approaches. This triathlon workout is basically Fartlek training with an unpredictable twist, and is good when you don't have a group to run with to do the pace-changing. Have fun (it works best on roads
that aren't *too* heavily trafficked).

6. Standing Flats

Here's a fun and simple triathlon workout that builds hip flexor strength and low back endurance. Go on a bike ride, but at one point during that bike ride (that's right, it only takes once), stand for as long as possible on the longest stretch of flat road you can find. If you can make it 2 minutes, you're pretty good. 5 minutes is tough. 10 minutes would qualify you as a rock star triathlete!

7. Indoor TV-Watching Fartleks

Back to another fartlek workout, this time on the treadmill and indoors. Hop onto the belt and turn on your favorite sports game or TV show. Folks, this is a pretty simple one: easy aerobic run while your program is playing, following by an all-out sprint during the commercials. During the average Super Bowl style football game, you'll find yourself completely exhausted if you can make it 30 minutes in this triathlon workout.

8. Aqua Bursts

This run sprint workout will allow you to truly achieve maximum running speed form with a low risk of injury. Find one of those flotation belts at the pool. If you don't have one, go to Swim Outlet or some other online source. Once you're wearing the flotation belt, hop into the pool start aqua jogging as soon as the water is too deep to touch. Lean forward and drive from the hips. For a 25m pool, about halfway down, stop. This is going to be your starting point for this run workout. Giving yourself a highly motivated "Ready, Set, Go!" and burst sprint as hard as possible to the wall 12.5 meters away (running, not swimming), then jog back to your starting point for recovery. The idea behind sprinting is that quick bursts can improve endurance just as much as the long slogs.

9. Drained Sprints

Here's a good way to ensure that you last strong to the finish, especially in the triathlon races with long or difficult bike legs. Go on your normal long bike triathlon workout, which will be 1 hours up to 6 hours, depending on who you are! After you finish your ride, find a long flat section of road, then stand and sprint for 20 seconds as hard as possible. Recover for 40-60 seconds, then repeat. This is called a "drained sprint" because you're completely devoid of energy by the time you start the series of sprints, and it builds some serious mental and physical toughness. Shoot for 10 sprints total.

10. Beach Bricks

You'll need a nice long section of beach for this triathlon workout. With your goggles hung around your neck, run 1 mile at a fairly quick pace, about 80-90% intensity. Then, without any recovery, make a detour and run into the water. Swim for 2-5 minutes at your cruise pace, then get out of the water and start running again. Your goal is 3-5 repeats. The water will feel nice as it cools your core between your harder mile repeats.

11. Open Water Running

If you've worn a wetsuit, you know that the buoyancy helps you float quite nicely in the open water. But have you tried water running in the open water in your wetsuit? Next time you're doing an open water swim triathlon workout, finish with 5-10 minutes of vigorously pumping the arms and running in the water in your wetsuit, where you can't touch the bottom! It's a great alternative to teaching your body how to get blood from the upper sections to the lower sections, especially if you don't have time to get on a bike after your swim.

12. Hypoxic Sets

Not allowing yourself to breath, or breathing minimally, can teach your body how to be incredibly efficient during a swim set. Here's how this triathlon workout goes: do your normal swim workout, but in between each main set, whether it be a 100, 200, 500, or 800, swim 25-50 meters without breathing or breathing as little as possible. Another option is to finish your workout with 10x25 of "hypoxic" sets, again, breathing as little as possible.

13. Urban Running (can't run 5 blocks without running 1 on a curb, must jump 3x onto every bench, stoplights isometric squat, stair must repeat 1x

This is a fantastic triathlon workout when you're stuck downtown, live in the city, or must run in an urban environment. Simply strap on the running shoes and head out on our run, but follow these simple rules: 1) you can't run for more than 5 blocks without either sprinting 1 block or running 1 block balanced "on the curb"; 2) anytime you pass a bench, you must stop and jump onto it three times; 3) anytime you have to stop at a stoplight or stop sign, go into a deep squat and hold it until it's time to run again; 4) anytime you go up a flight of stairs, you have to go back down to the bottom and climb the stairs one more time.

14. Mile Marker Madness

This workout requires you to be riding your bike in an area with clearly identifiable mile markers. It works best for a shorter triathlon workout. Anytime you get to a mile marker, you get to stand and sprint for 15 seconds, then get down into your race position and time trial to the end of that mile. The next mile is an easy recovery spin.

15. Office Triathlon (elastic band pulls --> lunge jumps --> jumping jacks)

So let's say you're stuck in your office, you have no time to get to the gym, on your bike, or even into a pair of running shoes, but you still want to do a triathlon workout. Here's a quick workout that will trigger your triathlon muscles without requiring you to change or leave your office. You'll need an elastic band, which you can find at just about any sporting goods store. Attach it to a stationary object in your office, and perform alternating arm pulls while kneeling or standing. Keep the elbows high, just like swimming and do as many as you can in one minute. Then switch to lunge jumps or lunges for another minute, in which you bend the front knee to at least 90 degrees, so that you work the cycling muscles. Finish with jumping jacks for 1 minute. If you have time, repeat the workout anywhere from 2-5x
through.

Ready for a bit of a change-up from your normal triathlon workouts? Put this article into your workout folder or gym bag and pull it out when you need a quick and creative triathlon workout idea.

Found this on XTRI.com. Some interesting ideas, and some I know I will try!

Swim Practice Starting

2010-01-05T14:38:00.000-08:00

We are starting up swim practices at Uxpool this January. We will be at the pool for 8:30 starting the second week in January.

Monday January 11th will be the first practice. They will be informal. I will set out a workout for you.

You will need to pay for your access to the pool. I recomend getting a membership or a multiple trip pass.

End of Season Banquet

2009-11-28T05:20:00.001-08:00

Haven't posted here much lately! Sorry.

Just letting whoever still checks this know that we will be having a get together at Crabby Joe's on December 9th. This will be a celebration of this season, and an introduction to some exciting stuff we have planned for next year. Bigger and Better!

I will post an update of what went on here before Xmas.

Hope to see you all there!

Video Camera at Thursday July 30th track session

2009-07-17T09:06:00.000-07:00

Heather will have her video camera out at the Thursday July 30th track session if anyone is interested in having their running form filmed. This is a great tool for you to see what you are doing wrong (and right!). I highly recomend taking advantage of this opportunity.

Guelph Lake

2009-06-28T16:02:00.000-07:00

Congrats to all of those who raced at the Guelph lake tri a tri. I know were plenty of great results and PB'S! Please forgive me if I miss someone. Let me know and I will add your result.

Elaine Cole : 47:00 1/73

Liz Russell : 48:22 4/73

Paula Whitney : 52:18 9/73

Tammy Boake: 56:55 28/82

Kate Smith: 57:07 30/73

Jill Pinkowski: 104:57 55/73

SPRINT

Martin Stewart : 1:12:43 6/44

Adrienne Grant : 1:18:28 2/46

That's all I could find. Once again. If I missed someone just e-mail me their results and I will add them!

Great Job everyone, you made us proud!

June 7th Camp!

2009-05-25T10:02:00.000-07:00

Hey guys! Wow, the season is rapidly upon us! We have scheduled a time and place for the camp. It will be on June 7th at the the Ranch Resort in Bethany. Directions can be found on their site.

We will be setting up a swim, run and bike course for you. Approx distances are 300m swim, 10km bike and 2.5km run. All in nice and quite countryside.

Also, we will be having a BBQ and info session afterwards. We will cover lots of topics from bike maintenance/repair, to wetsuit advice.

What we need from you is a confirmation that you will be attending. The camp will be running from 1-4pm approx. maybe later. Please e-mail confirmation of attendance to canadiantriathletes@hotmail.com. Unfortunatetly, this camp is only open to registered PPMS members.

LOGO Contest!!

2009-05-18T16:40:00.000-07:00

I am not happy with our current logo. I figure you guys might be better at this than me!! So we are running a logo contest!

What do you need to do!

1. Design a digital Port Perry Multisport Logo.

2. Make sure that it will look good blown up to 6inches by 6 inches (it doesn't get pixelated) . It can be bigger!

3. E-mail it to me (canadiantriathletes@hotmail.com)

4. We will pick the 4 best and put them up on the site so everyone can vote on them.

5. The winner will be awarded a bag of swag. Looks like there will be some cool stuff in it, so better make a good logo!

6. If you know how to put it into an EMS file that would be good, otherwise don't worry about it.

Let me know if you have any questions.

Pictures

2009-05-12T17:57:00.000-07:00

Hey Guys!!!

The TT results are now available on the side bar of this page. We are going to keep all results in the same place so you can analyze your progress on the different routes.

Also thought it would be cool if we could start getting pictures up from the different workouts. I will try and remember a camera, but if you guys can snap some pics and send them to me I will be sure to post them here.

E-mail them too canadiantriathletes@hotmail.com

Awesome Animated Swim Analysis

2009-05-07T10:03:00.000-07:00

Hey Guys!

For all of those newbies, and expert swimmers for that matter. This is an awesome site. It allows you to view the strokes of some top olympic swimmers. This is what you are supposed to look like in the water! Here is the link to a 1500m freestyle swimmer. Watch his body position, rotation, hand position (during his stroke, extended and recovery) Also, watch his kick and see how little he actually does it.
http://www.virtual-swim.com/3d_mv/top_btn/free/2000wc_1500/2000wc_1500_s.html

On the left of the screen you can move the camera angle around so you can view the swimmer from all angles. For sure, look at the side, front, top and bottom angles.

TT RESULTS!

2009-05-05T17:44:00.000-07:00

Here are the times from most recent.

July 13th (Cadmus route)

George 27:05

Heather 28:51

Elaine 33:40

Melanie 36:14

June 23rd cadmus Route)

Heather - 29.20

Elaine - 32.22

June 16th (Cadmus Route)

Heater : 30.001

June 2nd (Cadmus Route)

Syd- 23.17

George - 28.04

Melanie - 37.30

Elaine - 32.29

Adrian - 32.41

Sheila - 30.00 9km

May 26th (Shirley/Church TT Route)
Dave - 19.50

Syd - 17.59

Jim - 21.37

Martin - 19.28

Adrian - 25.40

Tammy - 31.30

Linda - 26.10

Tally - 34.12

Elaine - 24.16

Elizabeth - 25.26

May 18th (Cadmus Route)
Dave M - 27:40
George - 28:04
Heather - 31:06
Steve - 31:46
Elaine - 34:12
Melanie - 38:37
Lynn - 42:22

May 12th (Shirley/Church TT route)
Dave - 20:47
Tally - 35:20
Linda - 26:11
Steve - 24:06
Nigel - 28:38
Elizabeth - 25:26
Kate - 29:45
Ryan - 22:16
Heather - 22:15
Syd - 18:29
Elaine - 24:39

May 5th (Cadmus TT route)
Dave - 29:45
George - 29:32
Heather - 31:38
Elaine - 35:21
Elizabeth - 39:42
Kate - 44:14
Lynn - 30:00 for 8 + km
Syd - 26:05

Schedule

2009-05-01T16:44:00.000-07:00

Hey Guys.

Here is the training schedule for the season.

Monday- Swim at Uxpool: 8:30 to 9:30

Tuesday- TT's (bike) Blackstock arena departing at 6:30 sharp. You need to be ready to leave at 6:30. If departure location is altered we will let you know.

Thursday- Track workouts (run) 6:30 at Port Perry Fairgrounds.

Saturday- Unofficial bike (may be led, or just a schedule time for you to meet and ride at your own pace)

Sunday- Unofficial run (may be led, or just a scheduled time for you to meet and run at your own pace.

We have tentatively scheduled June 7 for our one day training camp. More details will be made available when they are solidified.

Canadiantriathletes forum

2009-04-28T09:57:00.000-07:00

As some of you were asking at the pool last night.

Here is the link to www.CanadianTriathletes.com where you can post anything and everything regarding club events/rides etc . . . use the PPMS section to organize group rides/runs or events.

PPMS Forum

Also, we will be meeting this week, and should have an update by friday as to how the start of the running and biking season will look.

I think it would be great for us to have some sort of social to initiate the start of our season. Not sure if anyone would be interested in organizing this?

Swimming update.

2009-04-07T05:38:00.000-07:00

It was great to see all those eager face last night at the pool.

For those of you who missed practice, here is what went on.

Syd rambled on a bit about pool etiquette which can be important with lots of swimmers in the pool.

Athletes were introduced to some basic drills that will be used in many practices. Namely the kick (flutterboard), and Pull (pull buoys) drills. I will modify and suggest other drills as needed throughout the season.

The workout (short but sweet)

10min. w-up
Kick - 50 kick, 50 swim X 2
Pull - 50Pull, 50 swim X 2
M-set
mini-pyramid, on 10 sec. rest. (X 2)
25m
50m
50m
25m

C-down

This was an easy short workout (we want everyone back!)

Next Monday the pool will be closed so we will start back on the 20th.

I suggest that you all try and swim atleast 2times a week. Here are a couple of sample workouts you can do on your own. Feel free to add and subtract as necessary. A good goal is to try and be in the pool for about an hour each workout. At this point in the season the more time spent in the pool the better. Following a prescribed workout is better than just jumping in and swimming lengths as it gives a purpose to your workout, and you progress faster.

Workout 1 (Endurance)
w-up (200m)

Drills
Kick-50 kick-50 swim (x2)
Pull - 50 Pull - 50 swim (X2)

Main Set

50-100-150-100-50 (on 10 sec. rest)

5 x 50 on 5 sec rest (race pace 85%)

Cool Down
4 x 50 easy

Total: 1500m

You can make this workout longer by adding additional reps in the pyramid or on the 50's in the main set.

Workout 2 (Speed)

Warm-up
2x50
1x100

Main Set
12x25 (hard w. 15 sec. recovery)
10x50 (hard w. 20 sec. recovery)

Cool-down
1x100
2x50

Hope these help get you through the long hours in the pool. Feel free to ask me any Q's regarding this. It would be great if we could start posting in the forums on www.canadiantriathletes.com (there is a section just for us!). So that everyone can learn from each others questions.

See you in the pool!
Syd

The Season is Upon Us!

2009-04-07T05:29:00.000-07:00

So the first PPMS practices are under our belts.

George had 8 hardy individuals out for a run on the weekend, and we had 9 brave the storm to the pool last night.

You can still register to join PPMS, just click on the Registration Info on in the info bar.

Forms and Registration

2009-03-07T17:49:00.000-08:00

If you missed registration or lost your forms here is the information you need!

Registration cost is $75.00. Checks need to be made out to Port Perry Multisport.

Along with payment you will need to fill out an information form. Just e-mail me at canadiantriathletes@hotmail.com and I will send you one.

You will also need to fill out a Par Q form. These can be downloaded here.

Also you will need to fill out an OAT application form. Download it here.

You can mail everything to Heather Dart at

Unit 1, 175 North St.

Port Perry, Ontario

l9L 1B7

Info Night Re-Cap

2009-03-04T05:57:00.000-08:00

Thanks for all of you guys that came out to the info night last night at the Jester. It was great to see all of the interest and really makes me excited for the season!

To those of you who couldn't make it, we had a brief introduction by all of the coaches.

Syd talked briefly about swimming and the web sites.

All swims will be Monday 8:30 until 9:30 at Uxbridge Pool. We have 2 lanes dedicated to us, but from the looks of things we will need more, so show up early and we will take over some extra lanes. If we could be on deck by 8:15 we should be good. You are responsible for paying to access the pool. Uxpool has a variety of different memberships available.
Swim workouts will target swimmers of all abilities. (I won't kick your butts too bad until later in the season!)
http://www.portperrymultisport.blogspot.com/ will be the main site for all club info. Workout times and locations will be listed here. Any important changes to schedules and/or social events will also appear here.
http://www.canadiantriathletes.com/ is a triathlon forum that I run as well. There are a ton of excellent resources there for everyone. There is also a section at the bottom dedicated to us. You can post questions to the coaches as well as posting any calls for people interested in joining up for rides/runs/swims outside of club sanctioned workouts.
We also hope to put together seminars throughout the course of the season on different topics related to triathlon training. Everything from changing a flat to planning your season.

Dave talked briefly about the cycling workouts for the season.

TT's will be held on Tuesday's at 6 or possibly 6:30 ( we will let you know) We are looking at 3 different routes. Two of which start from blackstock and one on Marsh hill Road. They are all approximately 15km in distance and are done against the clock.
We hope to post results and times here.
He will be running a seminar on bike maintenance and fixing flats as well

Heather talked about the run workouts for the year.

Runs will be held on Thursday starting at the Port Perry fairgrounds.
Most runs will be done on the track but will will also do some on the surrounding roads.
We will be covering everything from speed workouts to hills and endurance. There will be a focus on proper technique.

George rambled on about some stuff ( I drifted off :>) kidding!

Handed out and explained the different forms we needed. (Par-Q, Info Sheet, OAT registration). I hope to have these up here for you to print off soon.
Outlined the goals of the club. We are here for you guys. We are volunteers, but love what we do and will do our best to get you to your goals.
April 6th will be our first formal swim, with running starting the weekend before.
Probably some other info that I missed.
We will also be holding a one day trainin camp/mock triathlon at some point in the season. We will let you know more about that when it is solidified.
Along with the other forms we need your shirt size so we can get you an official Port Perry Multisport Tech T (soon to be a collectors item I'm sure!)
Cheques are to be made out to Port Perry Multisport Club for $125.00. Price includes: All coaching services, OAT membership, Tech T, Camp, and hopefully some end of season social.

If you have any specific questions regarding the club e-mail George at pptriclub@powergate.ca or me (syd) at canadiantriathletes@hotmail.com

REGISTRATION

2009-02-26T16:58:00.000-08:00

We are having registration for Port Perry Multisport club on March 3rd. We will be meeting at Jester's Court in Port Perry. There will be a brief introduction of the coaches and overview of what the season holds. See you there!

2009 Update!

2009-01-01T17:40:00.001-08:00

Just an update on how things are going. We currently have 3 NCCP certified coaches who will be leading training sessions for the group this year. We will be starting to join members hopefully early in the new year.
I will post the membership fee when we determine one.

Included in the fee will be:-one on one coaching from NCCP certified coaches.
-a PPM multisport tech shirt
-your OAT membership for the year.
-access to a one day training camp in port in the summer.
-TT sessions once a week.
-One coached swim session at Uxpool per week (pool fee not included)
-One coached run and bike session per week.
-A year end celebration!
-Ability to participate in the 2009 club championships
-Access to coaches through the different web interfaces. Facebook, www.canadiantriathletes.com forum, www.portperrymultisport.blogspot.com

If you have and Q's you can e-mail me (Syd) at canadiantriathletes@hotmail.com

Train hard!

Under Construction

2008-11-14T14:07:00.001-08:00

Hey Guys.
We are just getting this up and running. We should have some info. to share within the next couple of months. We are looking to begin practices at the beginning of April, and joining members sooner (hopefully alot!) Keep your eyes on here for updates.

If you have any questions/concerns/want to help, you can e-mail me at
www.canadiantriathletes@hotmail.com

Cheers
Syd