End of Season Banquet

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

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

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!

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!!

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

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

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!

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

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

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.

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!

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

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

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

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!

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!