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2008 Event Calendar
All training events will commence as follows:.
- Kick Off - Sunday, March 30 - YWCA - noon to 1:30
p.m.
- Walk/run sessions - tentatively start Thursday, April 3 (more details
on the walk/run sessions are below)
- Info sessions - Thursdays after the runs - (more details on
the info sessions below)
- Swim sessions - tentatively start Sunday, April 6 (more details on the
swim sessions are below)
- Bike sessions - tentatively start Monday, April 7 (more details
on the bike sessions are below)
Jump to information about swim, bike, walk/run, or info sessions.
Sundays - 8:00-8:40, 8:40-9:20, 9:20-10:00, 10:00-10:40 a.m.
Swim Dates are as follows:
April 6, April 13, April 27, May 4, May 11, May 25 and June 8
Please note there is NO swim on the following Sundays:
April 20 (Bridge City Duathlon), May 18 (May long weekend),
June 1 (Moe's Triathlon) and June 15 (Spin off Spadina)
Please bring your JustTri-It card to every swim so you can
get past the front desk!
At the first swim (April 6), please let Tammy know how you
rate your comfort with swimming (fish? guppy?).
This will help us place you in an appropriate lane.
Mondays starting April 7 (depending on the
weather - 6:15 p.m. to 7:00 p.m.
Bike self-assessment categories:
| Group |
Description |
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Beginner |
A person who has not ridden a bike and may not own a bike,
has not been very physically active in a regular exercise
routine or hasn't ridden a bicycle in a very long time.
This person is unfamiliar with changing gears, breaking,proper
fit of a bicycle and general bike maintenance. |
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Beginner Plus |
This person does have a small amount of endurance, has
ridden a bike recently, either stationary or regular bicycle.
Has a bike of their own. May need help on learning gearing,
breaking, fit and general bike maintenance. |
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Intermediate |
This person has a moderate level of fitness, works out
approximately 3 times a week. Can ride a reasonable distance
on a bike at a moderate pace. You should be capable os
completing 45 minutes of interval or tempo training by the
fifth week of this program. |
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Advanced |
This person has a high level of fitness. Competent at
riding varying terrain on the pavement and can climb fairly
steep hills without walking their bike. These people should be
able to do scheduled workouts at a fairly intense pace by the
fifth week of the program. The bike leader for this group will
be doing set workouts for this group by the third week. |
You ride in whichever group you feel most comfortable. Feel
free to switch groups at any time. The rides are starting at
Diefenbaker Park (by the Exhibition). Helmets
must be worn.
Thursdays starting April 3 - 6:15 p.m. to
6:50 p.m. Meet in the YWCA parking lot, by the the hill after the
last lot. We will leave the parking lot at 6:15pm SHARP, so
don't be late!
Rather than rely on a more formal self-assessment of your running
abilities, use the table below as a guide to determine which group to
start with. The group leaders will set a pace that is comfortable for
the majority of their group. If the pace is too slow or too fast please
do your best to remain with the group and next week you can move groups
accordingly. No one will be left behind! Remember, this year you will
be challenged each week as the groups will be increasing the running
time and distance weekly! Try to get at least one more run in during
the week to help increase your endurance.
Here is the new table of run progressions, as revealed at the Kick
Off!
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| Training Run Date |
Bombshell Blues |
Fabulous Fuchsias |
Gorgeous Greens |
Luscious Lemons |
Outrageous Oranges |
Remarkable Reds |
Vivacious Violets |
| Apr 03 |
run 1/walk 1 x 10, walk 10 |
run 1/walk 1 x 15 |
run 2/walk 1 x 10 |
run 4/walk 1 x 6 |
run 6/walk 1 x 4, run
2 |
run 10/walk 1 x 2,
run 8 |
Continuous Run |
| Apr 10 |
run 1/walk 1 x 12,
walk 6 |
run 2/walk 1 x 10 |
run 3/walk 1 x 7, run
2 |
run 4/walk 1 x 6 |
run 6/walk 1 x 4, run
2 |
run 10/walk 1 x 2,
run 8 |
Continuous Run |
| Apr 17 |
run 1/walk 1 x 15 |
run 3/walk 1 x 7, run
2 |
run 4/walk 1 x 6 |
run 5/walk 1 x 5 |
run 7/walk 1 x 3, run
5/walk 1 |
run 10/walk 1 x 2,
run 8 |
Continuous Run |
| Apr 24 |
run 2/walk 1 x 8, run
1/walk 1 x 3 |
run 4/walk 1 x 6 |
run 5/walk 1 x 5 |
run 6/walk 1 x 4, run
2 |
run 7/walk 1 x 3, run
5/walk 1 |
run 10/walk 1 x 2,
run 8 |
Continuous Run |
| May 1 |
run 3/walk 1 x 7, run 1, walk 1 |
run 5/walk 1 x 5 |
run 5/walk 1 x 5 |
run 7/walk 1 x 3, run 5/walk 1 |
run 8/walk 1 x 3, run 3 |
run 10/walk 1 x 2, run 8 |
Continuous Run |
| May 8 |
run 4/walk 1 x 6 |
run 6/walk 1 x 4, run 2 |
run 6/walk 1 x 4, run 2 |
run 8/walk 1 x 3, run 3 |
run 8/walk 1 x 3, run 3 |
run 10/walk 1 x 2, run 8 |
Continuous Run |
| May 15 |
run 5/walk 1 x 4, run 4, walk 2 |
run 6/walk 1 x 4, run 2 |
run 7/walk 1 x 3, run 5/walk 1 |
run 8/walk 1 x 3, run 3 |
run 9/walk 1 x 3 |
run 10/walk 1 x 2, run 8 |
Continuous Run |
| May 22 |
run 6/walk 1 x 4, walk 2 |
run 7/walk 1 x 3, run 5/walk 1 |
run 7/walk 1 x 3, run 5/walk 1 |
run 9/walk 1 x 3 |
run 9/walk 1 x 3 |
run 10/walk 1 x 2, run 8 |
Continuous Run |
| May 29 |
run 7/walk1 x 3, run 4, walk 2 |
run 8/walk 1 x 3, run 3 |
run 8/walk 1 x 3, run 3 |
run 9/walk 1 x 3 |
run 10/walk 1 x 2, run 8 |
run 10/walk 1 x 2, run 8 |
Continuous Run |
| Jun 5 |
run 8/walk 1 x 2, run 6, walk 6 |
run 9/walk 1 x 3 |
run 9/walk 1 x 3 |
run 10/walk 1 x 2, run 8 |
run 10/walk 1 x 2, run 8 |
run 10/walk 1 x 2, run 8 |
Continuous Run |
| Jun 12 |
run 9/walk 1 x 2, run 6, walk 4 |
run 10/walk 1 x 2, run 6, walk 2 |
run 10/walk 1 x 2, run 8 |
run 10/walk 1 x 2, run 8 |
run 10/walk 1 x 2, run 8 |
run 10/walk 1 x 2, run 8 |
Continuous Run |
Feel free to switch groups at any time without asking the
leaders. A good pair of running shoes will help
you have a great workout each week. They will prevent unnecessary
discomfort and injuries. Check out Brainsport Running Store for
the best shoes for you. Runners and Triathletes work there, and
they will give you the best shoes for what your feet need.
The sessions and shopping nights will start at 7:00 pm SHARP! For
sessions at the YWCA (Room 308), you must bring your JUST TRI IT cards
with you - otherwise you will not be let in!
These are sessions that will assist each of you to achieve your
individual goals.
| Date |
Topic |
Location |
April 3
| Shopping Night |
Brainsport |
| April 10 |
Shopping Night |
The Bike Doctor |
| April 17 |
Nutrition
Joanne Franko |
YWCA |
| April 24 |
Gear
Lisa from Brainsport |
YWCA |
| May 1 |
Stretching and Injury Prevention
Kevin Sutton |
YWCA |
| May 8 |
Y-Not-Tri Pep Rally! |
YWCA |
| May 22 |
Motivation
Shannon Bews |
YWCA |
| June 12 |
Wrap-up Social |
Joe Dog's |
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