updates

LE Sunday swim update

This Sunday's LE open water swim is taking place from Kit's Beach at 8 am. That is 8 am as in "in your wetsuit ready to swim at 8 am", NOT "arriving at the beach, coffee in hand at 8 am". For many of us, this means arriving at 7:30 am to suit up and chat at a  leisurely pace.

We are meeting up on the beach in front of the Boathouse Restaurant. Please do not leave any valuables on the beach while we are swimming as no one will be supervising your belongings.

Please bring wetsuit, paddles and fins.

Alan

Green, blue, white...

All LE programs for this week are now updated and available through TrainingPeaks. The LE Green plan has now split into Olympic, long distance and IM Canada streams. To access the IM plan e.mail Alan for access.

The White plan will merge with the blue plan after next week as the White plan is now virtually the same. Welcome to the Blue Zone after the White Out!

Alan

UBC Masters Swim Meet November 14, 2010

Marie and Andrew T. ventured into the deep end for a series of swim races today. I wanted to participate, but the rules don't allow for doing these events with a pull buoy. I also discovered that my coach swims much faster than I do! Well done Marie and Andrew! Event 1  Women 35-39 400 SC Meter Freestyle

1 CAMPBELL, MARIE 36 UN-BC 5:35.52

36.70 1:17.95 1:59.82 2:42.65

3:25.45 4:08.64 4:52.17 5:35.52

Event 8  Women 35-39 50 SC Meter Freestyle

1 CAMPBELL, MARIE 36 UN-BC 32.22

Event 5  Women 35-39 100 SC Meter Freestyle

1 CAMPBELL, MARIE 36 UN-BC 1:11.57

34.17 1:11.57

Event 19 Women 35-39 800 SC Meter Freestyle

1 CAMPBELL, MARIE 36 UN-BC 11:41.03

38.52 1:21.41 2:05.33 2:49.87

3:34.79 4:19.79 5:03.76 5:49.00

6:33.71 7:18.73 8:02.85 8:47.33

9:31.47 10:16.64 11:00.33 11:41.03

Event 1 Men 45-49 400 SC Meter Freestyle

4 TUOVINEN, ANDREW 47 UN-BC 5:51.43

39.88 1:23.33 2:07.99 2:52.75

3:37.82 4:23.04 5:08.44 5:51.43

Event 5 Men 45-49 100 SC Meter Freestyle

4 TUOVINEN, ANDREW 47 UN-BC 1:14.93

36.32 1:14.93

Event 8  Men 45-49 50 SC Meter Freestyle

3 TUOVINEN, ANDREW 47 UN-BC 33.52

Event 12 Men 45-49 200 SC Meter Freestyle

3 TUOVINEN, ANDREW 47 UN-BC 2:44.97

37.70 1:20.34 2:03.33 2:44.97

Event 19 Men 45-49 800 SC Meter Freestyle

3 TUOVINEN, ANDREW 47 UN-BC 12:15.07

40.89 1:25.50 2:11.22 3:02.26

3:49.26 4:35.69 5:22.49 6:09.10

6:55.72 7:42.69 8:28.30 9:14.36

10:00.48 10:46.60 11:32.10 12:15.07

What to expect in 2011?

We all know that LETC coaches like to add innovative activities to our overall training plans every year. For example, it's sometimes hard for athletes who live far away from training locations to make it to workouts. Here is one solution Coaches A & A recommend. Sure, Dolphins and FastLane will improve your swimming, but that means you actually have to go to the pool! [youtube=http://www.youtube.com/watch?v=rVogg_0Hhus]

Cyclecross 101 – How to have a dirty fun time

Cyclecross 101 – How to have a dirty fun timeAmy Saari-Roth

Somewhere along the way this past year I got it in my head that I wanted to try cyclocross – think steeple chase for cyclists. It might have been when I bought my cross bike because I wanted to ride in the trails with some friends on something faster then my tank of a mountain bike. It might have been when I watched a race in Milwaukee last fall. It might have been seeing this outfit and wanting to be able to one day pull it off without looking like a poseur.

But in any case whether it was the bike, the dirt, or the jacket with the pink and Pegasus on it (I have one of their t-shirts by the way… and the Pegasus’s skeleton glows in the dark) I wanted to do this.

And so this past weekend I did it. Twice. And I have the bruises to show for it.

First Class: New Brighton

This race is known to be a tough one. So I went in with trepidation. I hadn’t had a chance to get out and look at the park before Saturday and so I had no idea how this would unfold. The race course looked innocent enough in 2D. But 3D and in real life, it wasn’t so innocent. There were switch backs, and cambered sections where you were biking across the slope of a grassy rise, cambered switch backs (actually I think all of the sharp turns were cambered). There were the usual barriers and a sloppy steep hill. And sand. Two sections of sand on each loop.

Pre-riding the course I knew I was in over my head. All of the things I had learnt were promptly forgotten. Flying mounts? Couldn’t do ‘em. Strong switchbacks? Wasn’t going my way.  Sloppy hill? Couldn’t get up it on the bike. This was going to be a disaster.

The race itself was 30 minutes of survival. Especially after bailing on a switch back and nailing myself with the handlebars on the knee cap (which was like the end of the world). And the sand sections? Well I got pretty good at dismounting scooping up my bike on my right shoulder and hucking it across the Sahara. Which was followed by a very NON flying mount. My nanas could mount a bike faster then I could after those sections. But I finished. And really that’s what the first one was all about. Survival. And as much as it was hell out there it was seriously fun. And making the podium (by default) wasn’t so shabby either!!

Second Class: Vanier

In retrospect, doing New Brighton was a blessing. I knew what to expect on Sunday at Vanier. The course was definitely easier. Don’t get me wrong, it had its challenges: the terrain was rougher, it was more twisty (twistier?), there was threat of ending up in the pond, the barriers were on a hill, there was a sharp turn at the bottom of a hill where the ground went from grass to gravel to mulch and much blood was spilt, and there were some stairs. But all in all, I didn’t feel like I was in over my head this time. Pre-riding the course was educational. This time I knew how to figure out what lines I wanted and how to approach a few of the obstacles.

During the race itself I was able to get a few flying mounts in before fatigue set in and I went back to granny styles. It was a bigger field this time round. But I wasn’t dead last in my division or wave and I didn’t get lapped by the lead citizen men (the equivalent male group to my division who we started with) until more then half way through the last lap. Vanier was definitely less hellish then New Brighton and it was a really fun course and race.

Lessons Learned

This weekend was a definite eye opener. I learned some new things and I promptly forgot things that I had learnt before.

  1. Remove bottle cages before hand – it’ll make it easy to shoulder the bike when you have a long section of strange terrain – like sand (I learnt this before the race proper so I was able to take advantage of this)
  2. Pre ride the course. Not just the day of. Try it out a few days before to practice the nasty bits.
  3. Sometimes it is faster to push your bike then to try to ride it up a sloppy hill. I passed someone using this tactic. I would have remained ahead of them but then I utilized the granny mount and lost time.
  4. Practice flying mounts when you are fatigued and vomitty. This needs some work – see point #3.
  5. It is possible to end up with bruises that you have no idea how you got them… like on the top of your left middle finger.
  6. Stick around and watch the pros. They are like antelope going over those barriers!

LETC this week

The LETC season finishes this week for 2010...

For those  with late season tri OR running goals- talk to the coaches for any guidance you may need!

After September, LETC coached workouts take a break until January.  You can still run with the group Thursdays (extra fee as it is no longer an LETC program) until late December and join in uncoached rides on Saturdays.  If you're looking for a swim group talk to the coaches to help you find a good fit for your skill and fitness level.

LETC coaches are preparing programs and plans for 2011 at LETC!  Rumours include an option to have more coached sessions, more spin sessions in the winter and a fall spin session.  Check back for updates!

If you are thinking about signing on for personal coaching in 2011 consider doing so earlier rather than later!

Still not sure where a workout is located? Check the MAP and scan the legend for the workout location.

  • Wednesday September 29: 5:45 PM @Jericho Sailing Centre for easy group ride- earlier start time as it gets dark too early!
  • Thursday September 30: 6:30 PM run @Jericho East- by lifeguard station for Orienteering Intervals Night!
  • Saturday October 2: 9:00 AM uncoached bike ride from Bean around the World on Cornwall

A|A

LETC this week

The season is still winding down for 2010...

For those  with late season tri OR running goals- talk to the coaches for any guidance you may need!  At the end of September LETC coached workouts take a break until January.  You can still run with the group Thursdays (extra fee as it is no longer an LETC program as of September 30) until late December and join in uncoached rides on Saturdays.  If you're looking for a swim group talk to the coaches to help you find a good fit for your skill and fitness level.

Still not sure where a workout is located? Check the MAP and scan the legend for the workout location.

  • Wednesday September 22: 6:00 PM @Jericho Sailing Centre for easy group ride- earlier start time as it gets dark too early!
  • Thursday September 23: 6:30 PM run @UBC track.  Meet at Pacific Spirit Park HQ for warm up run to UBC
  • Saturday September 25: 8:00 AM uncoached bike ride from Bean around the World on Cornwall
  • Sunday September 26: 9:00 AM swim?

Mt. Baker Hill Climb Festival 542 September 12, 2010

Mt Baker Hill Climb - wet, wet, wet. Andrew Graham

My Saturday afternoon recon of the top of Mt Baker went well - sun peeking through the clouds, warmish, and I was primed for the race on Sunday.  I was looking forward to all those switchbacks at the summit.  In hindsight I should have pulled the bike off the back of the car and down a little climb and the big downhill.

On Saturday night there was some beer flowing at Graham's, my namesake pub, but then after my girlfriend Christine and I squeezed into the tent the rain started to come down.  And didn't stop.  I slept terribly, and found out a cheap Wal-Mart tent doesn't cut it in the Pacific Northwest summertime rain.

Come Sunday morning it was still raining, steadily, and the course was shortened, as there was zero visibility above the ski lodge.  I took off with the recreational fast group, and stayed in the top 5-10 of the leading pack until the base of the climb.  Could have pushed that section harder I think, but no sense driving the pack and using all that energy.

Although at the front of the pack I didn't have to drink all the mud spray coming up from the wheels!

Once the climb started I slowed waaay down and dropped off the lead pack.  They all got strung out ahead of me and it took a while for me to find a wheel to hang on to.  I started to sweat heaps, and had to unzip my plastic spray jacket to cool off - is gore-tex the answer to sweat removal in wet conditions??

I followed a wheel most of the way to the top, until we cleared the tree line with about 2k to go and the wind picked up.  Then it was every man for himself in a "sprint" to the poorly marked finish line.

Thankfully the organizers had provided heaters and a lot of food at the top, so I stuffed myself, tried to stay out of the rain, and hung out with the other shivering racers.  I decided to get a ride down the hill with my support crew, rather than risk the slippery roads - downhills are no fun in the wet!

So, I can cross this race off my list, with a time of 1:31:19 even if we didn't quite get all the way to the top.  I guess this was a great intro to fall cycling training!