And for those interested in learning more bike handling and group riding skills (and if you asked “is this me?”  Then yes it is!)- Coach Barb is offering another weekend long learn to race clinic March 19-20 (see LTR for LETC for details and how to sign up).

Wednesday March 17th 6:30 pm spin session at Speed Theory. There is an optional run for warm down in this week’s spin, so bring your running shoes if you want a combo.

Thursday March 18th we are running@ UBC track located near West 16th & Westbrook (next to Allan McGavin Sports Med Clinic). We’re parking and meeting up at the Pacific Spirit Park HQ on 16th just past Blanca. Not sure where that is? Here is a link to the parking and workout map.  We will be leaving the parking lot at 6:30 pm sharp and warming up over to the UBC track.

Saturday March 20th is an easy bike ride (weather permitting) from Bean Around The World on Cornwall near Maple.  Be ready to roll out at 9:00 am! Those who swim Dolphins will be coming straight from a 6:30-8 am swim, so please don’t leave early in fragmented groups.

Sunday March 21st is the swim 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. There will be a core strength warm up w Coach Choppy from 7:10-7:25 and again at 8:25-8:40. Please remember to be on deck ready for the workout briefing at 8:35 then into the water at 8:45!

NOTE if you are not on deck and in the pool before the first person laps around, you will be made to wait until there is a break in the warm up so you don’t disrupt the workout for those who made the effort to be there on time and ready to start on time.  Get up 10 minutes earlier if you’re cutting it close.

After the swim we will do our long easy run at 10:30.

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The 5000 m run times from last week were some of the best we’ve seen!  Your hard work is paying off!   Results will be posted soon if they are not up already. And what can we say about the combined functional movement and swim session Sunday- definitely saw a few green faces in the crowd (hey Clarke? Cam?) he he he

We are looking at arranging a bike fit seminar with Speed Theory to help your understand the nuances of how a bike is set up for you, your event, your bike style and skills.  Keep your eyes open for more on this event…

Wednesday March 10th 6:30 pm spin session at Speed Theory. There is an optional run for warm down in this week’s spin, so bring your running shoes if you want a combo.

Thursday March 11th we are running@ KCC.  This is also Nutrition Talk Night. Dana Lis-Forrest will be there to help you learn about sport nutrition in a Q and A format.  Dana will start her talk at 6:15 and wrap up at 6:45.  Please meet in Snowy’s Lounge off the main lobby over the arena.  If you’re not into the talk, be ready to run at 6:45 pm

Saturday March 13th is an easy bike ride (weather permitting) from Bean Around The World on Cornwall near Maple.  As many peeps are rolling before 10 and those showing at 10 and left all alone, we are now going to try starting earlier.  So 9:00 am ready to ride at the Bean!  Those who swim Dolphins will be coming straight from a 6:30-8 am swim, so please don’t leave early in fragmented groups.

Sunday March 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. There will be a core strength warm up w Coach Choppy from 7:10-7:25 and again at 8:25-8:40. Please remember to be on deck ready for the workout briefing at 8:35 then into the water at 8:45!

ATTENTION EVERYONE: Clocks move forward between Saturday night and Sunday morning, so set your clocks ahead by 1 hour Saturday and show up on time Sunday!

After the swim we will do our long easy run at 10:30.

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Wednesday March 3rd 6:30 pm spin session at Speed Theory once again. There is an optional run for warm down in this week’s spin, so bring your running shoes if you want to try a combo “bike with run warm down”.

Thursday March 4th we are running@ UBC track located near West 16th & Westbrook (next to Allan McGavin Sports Med Clinic). We’re parking and meeting up at the Pacific Spirit Park HQ on 16th just past Blanca. Not sure where that is? Here is a link to the parking and workout map.  We will be leaving the parking lot at 6:30 pm sharp and warming up over to the UBC track.

This Thursday is 5000 m timed run night, so get mentally ready!

Saturday March 6th is an easy bike ride (weather permitting) from Bean Around The World on Cornwall near Maple at 10 am

Sunday March 7th 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 will do our long easy run at 10:30. There will be a core strength warm up w Coach Choppy from 7:10-7:25 and again at 8:25-8:40

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Thursday Feb 25th we are running@ Kit’s CC. We’re leaving the CC at 6:30 pm sharp.

Saturday Feb 27th is an easy bike ride (weather permitting) from Bean Around The World on Cornwall near Maple at 10 am

Sunday Feb 28th 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 will do our long easy run at 10:30.

This week we’re doing 50, 100 and long distance timed efforts, so show up ready to go.  Get on deck early to warm up, psych up and trash talk Stephanie.  Please check your past timed efforts so you know what time you have to better!

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Thursday Feb 18th we are running@ UBC track located near West 16th & Westbrook (next to Allan McGavin Sports Med Clinic). HOWEVER UBC is an Oly venue and there is no parking in the area so we’re meeting up at the Pacific Spirit Park HQ on 16th just past Blanca. Not sure where that is here is a link to the parking and workout map.  We will be leaving the parking lot at 6:30 pm sharp and warming up over to the UBC track.

Saturday Feb 20th is an easy bike ride (weather permitting) from Bean Around The World on Cornwall near Maple at 10 am

Sunday Feb 21st 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 will do our long easy run at 10:30.

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

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These are great for anyone interested in doing any of the Cycling BC spring series events coming up in March and April, the Tuesday night races at UBC or who just wants more road riding experience in a compact 2 day format!

Any club members who are thinking of racing elite should register for this course and learn from some of BC’s top cyclists.

• The Learn to Race info
• LTR Clinic Reg form

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• What: Core and Functional Movements (Agility)
• Where: Bike Gallery
• When:Tuesday and/or Thursday and /or Saturday afternoon
• Time:
  • see the poll below
• Description:
  • Choppy Somjee is a Strength and Conditioning and Rehab  Personal Trainer.  You will be taught how to identify, engage and maintain your core strength while cycling,swimming running and activities of daily life.  You will also learn stretching and muscle sequencing techniques that will help to increase reduce risks of injury and improve performance.
• Cost:
  • 10$ per session for LETC Members
  • 15$ Drop in for non-LETC Members
  • 1 x week for 3 months= $135/- ($10 per session for LETC Members)
  • 2 x week for 3 months = $240/-($10 per session for LETC Members)
• Note: The number of sessions( once or twice a week) will depend on interest of LETC Members

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

Wednesday Feb 3rd 6:30 pm spin session at Speed Theory.

• Next week we are at DUNBAR COMMUNITY CENTRE so start thinking Dunbar- Dunbar-Dunbar

Thursday Feb 4th we run from Pt Grey Track in Kerrisdale at 6:30 pm. We meet on the far (east) side of the track and head out at 6:30 sharp to warm up.

Saturday Feb 6th 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 7th 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.

If you swam under 7 min for your 400 last Sunday you should be swimming at 7:30 am…

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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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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