Time trial results: we’re trying a new format for time trial results this season! After LETC testing sessions we’re uploading info to a google document for you to view. We’re working through the kinks but its ready at this link.  There will be a new link on the blog link section for Time Trials- look for it!

Wednesday Feb 10th 6:30 pm spin session at DUNBAR COMMUNITY CENTRE We have a much smaller room available to us than planned this week so we’re asking for volunteers to stay home AND do the workout there. If you are able to do this, please e.mail Andrew ASAP. Next week we should be okay…

Thursday Feb 11th we are cancelling the run as the Olympic torch is burning a stripe through Kit’s from about 6:30-7:30 pm going down W 1oth from UBC, then over to Broadway at Alma, then over to 4th at MacDonald. What we are doing is moving the coached run session from Thursday night to Sunday after the swim at 10:30 am. So if you please, swap your longer run to Thursday evening and come ready to do some hills on Sunday after the swim.

Saturday Feb 13th is an easy bike ride (weather permitting) from Bean Around The World on Cornwall near Maple at 10 am to allow for better visibility and warmer temperatures

Sunday Feb 14th is swim time at Lord Byng Pool, on deck ready to jump in the water at 7:30 am OR 8:45 am based on your group assignment. After the swim we do the Thursday Night run at 10:30. The earlier swim group can go get a snack and return for 10:30- bonus for getting up early.

Please be respectful and arrive at least 20 min before your session so you can change, get on deck and be there for the pre-workout instructions. Swimmers who show up late may not be allowed in the pool or be asked to wait until they will not disrupt the workout. Coach-in-training Choppy will run a core session on deck for the 15 min before the swim- take advantage of this opportunity!

Remember to purchase you swim workout tools so you can do the workout properly with everyone else; pull buoy, strap, paddles, fins, water bottle with energy drink

THE WEEK AHEAD

Wednesday January 27th with a 6:30 pm spin session at Speed Theory. We start at 6:30 so arrive early enough to set up. Usually this is from 6 onwards.

Thursday January 28th we run from Kit’s Community Centre on Larch @12th at 6:30 pm. We meet in the main lobby or Snowy’s Lounge by the arena and head out at 6:30 sharp.

Saturday January 30th is an easy bike ride (weather permitting) from Bean Around The World on Cornwall near Maple at 10 am to allow for better visibility and warmer temperatures

Sunday January 31st is swim time at Lord Byng Pool, on deck ready to jump in the water at 7:30 am OR 8:45 am based on your group assignment. After the swim we do an easy group run at 10:30. The earlier swim group can go get a snack and return for 10:30- bonus for getting up early.

Please be respectful and arrive at least 20 min before your session so you can change, get on deck and be there for the pre-workout instructions. Swimmers who show up late may not be allowed in the pool or be asked to wait until they will not disrupt the workout.

Remember to purchase you swim workout tools so you can do the workout properly with everyone else; pull buoy, strap, paddles, fins, water bottle with energy drink

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LETC’s Stephanie Kieffer has once again earned  Triathlon Magazine Canada Triathlete of the Year award!  She was on top of the awards list for Olympic Distance Age Group Female along with he little sister Suzanne with whom she shared this honour.

Both Stephanie and Suzanne won their age groups at the 2009 ITU Olympic Distance World Championships in Gold Coast Australia.  Will Stephanie take top honours in Triathlon Canada’s awards again in 2010…  Fingers crossed!

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THE WEEK AHEAD

Wednesday January 20th with a 6:30 pm spin session at Speed Theory. We start at 6:30 so arrive early enough to set up.  Usually this is from 6 onwards.  Things you will need include;

• CLEAN bike- if its dirty and dropping grunge everywhere, don’t bring it into Speed Theory.  Stay outside, clean it, then bring it in.  Please ensure your tires are pumped up BEFORE you arrive for set up.
• trainer - no rollers please! And bring your own block for your front wheel!
• bike computer or watch or heart rate monitor
• big towel to go under your trainer to catch sweat, water, lunch, etc.
• little (or big) towel to mop your sweat- and Stan the Elder’s if he’s next to you
• hydration; bike bottle with energy drink or water

Thursday January 21st we run from Pt Grey Track in Kerrisdale at 6:30 pm.  We leave the track to warm up at 6:30 so arrive ready to go at 6:30

• running gear
• digital watch or heart rate monitor
• hydration: bottle with energy drink
• warm clothing for before and after

Saturday January 23rd is an easy bike ride (weather permitting) from Bean Around The World on Cornwall near Maple at 10 am to allow for better visibility and warmer temperatures

• bike WITH fenders
• spare tubes
• frame pump or CO2 cartridges
• water bottles with energy drink and some food to munch on while riding
• winter gear (i.e. for cold weather and wet weather)- especially shoe covers!

Sunday January 24th is swim session number three at Lord Byng Pool, on deck ready to jump in the water at 7:30 am OR 8:45 am based on your group assignment.  After the swim we do an easy group run at 10:30.  The earlier swim group can go get a snack and return for 10:30- bonus for getting up early.

Please arrive at least 20 min before your session so you can change, get on deck and be there for the pre-workout instructions.  Swimmers who show up late disrupt the session for everyone and often have a negative impact on their team mates.  Session two swimmers can learn from watching the technique of the earlier session swimmers.

Please be respectful and arrive early (i.e. 7:10-7:15 and 8:20-8:30)!

SWIM NOTES!

To make sure we can deliver quality coaching and training environment to everyone, we’ve split the swim session into two.  There will be a early session from 7:30-8:45 and a later session from 8:45-10:00.  We’ve divided the groups as follows;

EARLY GROUP

• can swim 400 m in 7 min or less (1:45/100 m pace)
• have swim 3000+ m in a 60 min practice session before
• know swim drills quite well
• know lane etiquette quite well
• can flip turn most of the time or are willing to learn or can be forced to comply (by peer pressure, ridicule, electro-shock therapy, etc.)

LATE GROUP

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Some pool toys you should collect and bring to practice to get the most out of the swim sessions are;

• swim suit, cap and goggles (although some think it unnecessary to state swim suit- we’re just being careful for the newbies out there!)
• pull buoy
• strap (don’t know what this is? Bring an old bike inner tube and we’ll help you make one)
• paddles (small ones please)
• fins (smaller ones for swimming, not the bigger scuba kind!)
• water bottle with energy drink

We’ve fixed the wonky menu links in the LETC menu (see buttons above LETC logo)  you can now visit all out info pages for say… swim drills?

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Here are some additional bike resources we have squirrelled away on the blog for those new to our ghetto blogging approach to information management

Cycling page

• Cycling shorts
• helmet graveyard
• Road rash 101
• the 11th commandment: thou shalt shave thy legs

If you would like to see our other resources check out the menu page

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Week two of the 2010 season and we’re en route to an amazing year!  We broke all attendance records last week, on the spin, the run AND the swim!  Amazing!

To make sure we can deliver quality coaching and training environment to everyone, we’re splitting the swim session into two.  There will be a early session from 7:30-8:45 and a later session from 9:00-10:00.  We’re dividing the groups as follows;

EARLY GROUP

• can swim 400 m in 7 min or less (1:45/100 m)
• have swim 3000+ m in a 60 min practice session before
• know swim drills quite well
• know lane etiquette quite well
• can flip turn most of the time or are willing to learn or can be forced to comply (by peer pressure, ridicule, electro-shock therapy, etc.)

LATE GROUP

• especially those wanting more technique work
• newer swimmers
• those who have never swam more than 400 m continuously
• those who are unsure what group to attend

We’ll reassign swimmers to the early/late group as necessary for the best coaching dynamics

THE WEEK AHEAD

• Wednesday January 13th with a 6:30 pm spin session at Speed Theory. We start at 6:30 so arrive early enough to set up.  Usually this is from 6 onwards.  Things you will need include;
  • CLEAN bike- if its dirty and dropping grunge everywhere, don’t bring it into Speed Theory.  Stay outside, clean it, then bring it in.  Please ensure your tires are pumped up BEFORE you arrive for set up.
  • trainer - no rollers please! And bring your own block for your front wheel!
  • bike computer or watch or heart rate monitor
  • big towel to go under your trainer to catch sweat, water, lunch, etc.
  • little (or big) towel to mop your sweat- and Stan’s if he’s next to you
  • hydration; bike bottle with energy drink or water
• Thursday January 14th we run from Pt Grey Track in Kerrisdale at 6:30 pm.  We leave the track to warm up at 6:30 so arrive ready to go at 6:30
  • running gear
  • digital watch or heart rate monitor
  • hydration: bottle with energy drink
• Saturday January 16th is an easy bike ride (weather permitting) from Bean Around The World on Cornwall near Maple at 10 am to allow for better visibility and warmer temperatures
  • bike WITH fenders
  • spare tubes
  • frame pump or CO2 cartridges
  • water bottles with energy drink and some food to munch on while riding
  • winter gear (i.e. for cold weather and wet weather)- especially shoe covers!
• Sunday January 17th is swim session number one at Lord Byng Pool, on deck ready to jump in the water at 7:30 am OR 9:00 am based on your group assignment.  After the swim we do an easy group run at 10:30.  The earlier swim group can run together at 9:00 if they like or go get a snack and return for 10:30.
• Some pool toys you should collect and bring to practice to get the most out of the swim sessions are;
  • swim suit, cap and goggles (although some think it unnecessary to state swim suit- we’re just being careful for the newbies out there!)
  • pull buoy
  • strap (don’t know what this is? Bring an old bike inner tube and we’ll help you make one)
  • paddles (small ones please)
  • fins (smaller ones for swimming, not the bigger scuba kind!)
  • water bottle with energy drink