January 27 Update

Do you remember the first time you rode a bike? I sure do - my mom took me out to a local grade school parking lot and encouraged me as I fell again and again and again....... and again. I eventually got it of course, but at the time it sure seemed like I would never figure the thing out.

I was reminded of that feeling last night when attempting to ride on rollers for the first time. For those not familiar with this little contraption, rollers are a platform mounted with big rolling cylinders that you can use to ride your bike indoors. Unlike an indoor trainer, you are not fixed to the device at all and your balance is entirely up to you. Watching others ride them, it looked rather easy. Trying them myself, .... well, lets just say I resembled a newborn giraffe trying to walk for the first time! However, after some practice and a helping hand, I eventually got going on my own without crashing to the ground.

One of the greatest things about triathlon training is the sheer number of new things you get to try. What new skill or experience have you had lately? Drop me a line with your story and I'll be sure to share it with the rest of the YTri readers. Are you getting into the same old workout routines? Consider bringing your own bike and trainer to the Friday night or Sunday morning spin classes (contact me if you don't have a trainer and would like to try one out), or join our growing group of swimmers on Wednesday mornings (see below) - we are always trying new stuff and there is no experience required.



In this issue...

Wednesday morning swims - come join us!
Top 10 strategies for multisport success - THE LIST
Upcoming cross-country ski events
YTri weekly schedule



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Wednesday morning swims - come join us!

Whether you are a new swimmer in search of water confidence and technique basics, a more experienced swimmer looking to go faster and farther, or just someone interested in adding something a little different to their routine, the YTri swim workout is a great way to start off your Wednesday.

We go from 6:00-7:30am at the YMCA pool, although some folks come just for the first half and others just for the second half. We keep things interesting with a mix of drills, different strokes, speed, and some fun stuff. I am on deck as the coach to keep everyone motivated and to help you improve. I also leave each week's workout on the board for those who can only swim at other times.

If you are not a Y member and would like to try one of the swim sessions, email me and I can set you up with a day pass.

Winter is the perfect time to work on the swim aspect of your triathlon. With Wednesday morning swims, it can be a lot of fun too!


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Top 10 strategies for multisport success - THE LIST

After the pot luck dinner and presentation a couple of weeks ago, I have had many requests for my top 10 list of strategies for multisport success. Well, for everyone who wanted to know, today is your lucky day! Here they are, in no particular order.

1. CULTIVATE A CHAMPION'S ATTITUDE. This includes holding yourself to a high standard in workouts, but also learning as much as you can from the inevitable setbacks you will face in your training and believing in yourself when the challenges arise.
2. SET MEANINGFUL GOALS. By taking the time to set goals that are in sync with your values and reasons for participating in sport, you will remain motivated to achieve them when the going gets tough.
3. PICK UP APPROPRIATE EQUIPMENT. Don't skimp your key training and racing equipment. Choose the best quality equipment you can afford that is relevant to your ability level and goals. This last point is important - there is little need for the middle of the pack sprint distance triathlete to purchase expensive race wheels when they could invest in a better fitting bicycle.
4. LEARN AS MUCH AS YOU CAN. Educate yourself though books, websites, and other athletes. More importantly, be sure to log your training experiences to have a record of what did and didn't work for you.
5. USE GROUP WORKOUTS TO YOUR ADVANTAGE. Single sport and multisport workout groups can help you develop skills and push you to higher levels of performance. However, be judicious with your group workout choices so that they provide you with what YOU need.
6. MANAGE YOUR TIME. Find ways to get your workouts done efficiently so that they do not take more time than they have to. Training first thing in the morning and combining workouts are two great ways to do this.
7. RECOVER LIKE A CHAMPION. Treat your recovery as seriously as you do your actual workout, utilizing quality nutrition, stretching, massage, icing and rest to grow stronger. Remember, fitness is gained when we rest, not when we train!
8. BE CONSISTENT. Perhaps the single most important strategy is also the most simple. Train, eat, rest. Repeat until greatness is achieved. Arrange a training schedule based on what is most likely to be repeatable, not what would be nice to be able to do.
9. CULTIVATE SUPPORT SYSTEMS. Create a stable training environment where it is straightforward to train and recover. Also, surround yourself with people who support your goals - their emotional support becomes like gold when things get really tough.
10. REMEMBER, IT IS ALL ABOUT THE PROCESS. Success does not lie in a race result or time, but in all the great experiences along the way. Make sure you are enjoying the journey, and you will be successful before you even toe the line at your goal race.


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Upcoming cross-country ski events

There are a couple of local Cross Country Ski events coming up in February. Here are the details.

February 5-6
NOD Championships
Naughton Trails
Hosted by Walden Cross Country Fitness Club
Various distances offered
Free Style time trial - 11:00am Saturday Feb. 5
Classic mass start - 10:00am Sunday Feb. 6
Costs: (One race/two races)
Open/Master - $20/$30
Juvenile/Junior - $15/$25
Midget/Mini-Midget - $5/$8
More Info: Contact Vickie McGauley at 674-0422 or vickiem@sympatico.ca
Website: http://waldenxc.tripod.com/events.html

February 20
Sudbury Fitness Challenge Sofie Manarin Nickel Loppet
1km/2km Dairy Queen Youth Challenge: 10:00am - $5
5km, 10km, 15km Loppet: 10:30am - $15 ($20 late registration)
Family rate $35 ($40 late registration)
Prizes, refreshments, Fitness Challenge Medals
More Info: Contact Mary Waddell at 674-1327 or mwaddell@isys.ca
Website: www.laurentiannordic.com



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YTri weekly schedule


Wednesday Swim
6:00-7:30am
YMCA Pool
All abilities welcome, come for all or part of the session

Friday Brick (spin/run/core)
6:30-8:30pm
YMCA Spin Studio
Bikes and trainers encouraged, spin bikes available

Sunday Cycle/Core
8:15-10:15am
YMCA Spin Studio
Bikes and trainers encouraged, spin bikes available


See you there!!

Mike

Coughlin, Mike
E-mail Address(es):
mcoughlin@hrsrh.on.ca.