IRONCANUCKS TRIATHLON CLUB

IRONCANUCKS

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Membership Training Options

Your annual membership includes workout opportunities and training sessions throughout the entire year.

Upcoming Members Only Training Sessions include:


Winter 2017(JANUARY 1, 2017 to MARCH 26, 2017)

Sundays: Group runs for Chilly half /5km and Around the Bay (with Race Captain David). David will be at 75% of the Sunday workouts offering various pace groups. A by day/by month training program will be provided by Coach Nancy. Nancy will be at Sunday run 25% of the time and will be available 100% of the time by phone, email or text.

Sunday runs start from Mapleview Mall, Starbucks entrance. A perfect training spot practicing on the Around the Bay course

Thursday nights at 6:30pm- tempo/speed/track workouts (with Coach Nancy). Nancy will be at 90% of the Thursday night workouts)

Thursday runs start from Burlington Y


Summer 2017(APRIL 1 TO AUGUST 31,2017)

Tuesday 6am bike ride~ 1 hour ride with Bike Mentor JP. Filled with variation each week. Hill/intervals!

Thursdays brick workout 6:30-8pm with Coach Nancy. Nancy will be at 90% of the weekly Thursday brick workouts. Race Captains will be in attendance as well.

Race simulations either on actual course or in local area(with water support, sag wagon and bike mentors)

Race simulations for Guelph Lake, IronGirl, Mont Tremblant, Barrelman

Coached open water swim clinic( add on) with certified swim coaches

Coached outdoor bike skills and drills clinic( 4 consecutive weeks) working on gear shifting, hill climbing and power( add on)


Workouts below are unsanctioned workouts. What does this mean??

1. anyone can attend

2.member led~ Coaches and Race Captains will be there periodically

3. Thursday morning bike rides are organized and mentored by JP

4. Since unsanctioned ,you are accepting your own risk when exercising. Therefore, IronCanucks Triathlon Club and Second Wind Conditioning Inc are not responsible for accidents of injury

Wednesdays: Open water swim at Gullivers or Lake Ontario with optional bike after swim( member led, FREE)

Thursdays: morning bike ride with JP and gang( approx 50km distance with HILLS)

Sunday morning bike rides~ various distance and pace groups. Bike Mentor JP will be at 50% of the weekly Sunday rides otherwise, member led. 

Team Mates posting on facebook and/or through our Race Captain facebook pages( race goal specific) ( add hock)


WORKOUTS AND LOCATIONS FOR THURSDAY BRICK WORKOUTS

Appleby/Palladium Way, Burlington – Bike and Run

Warm-up ride along Palladium to Walkers Line. Varied routes each week to include rolling hills and hills climbs. Focused on gear shifting, hill decent and hill climbing.

LaSalle Park, Burlington – Bike-Transition-Run Repeats

1-2 bike loops of Northshore towards cemetery (3km). Run 1 loop bottom of hill towards marina. Repeat 3-4 times focusing on speed and tempo run


FALL 2017(SEPTEMBER 1 TO DECEMBER 31,2017)

Sundays: Group runs for Road to Hope full/half marathon or stairs/trails



To take advantage of our events you need to be a registered team member. Click here to register now.



Are you looking for more?

Are you looking to make some improvements in the off season? Learn some new skills? Maintain fitness? Hang out with teamies? There are a number of paid programs available for members and non-members that the IronCanucks support.


JANUARY TO MARCH 2017


Mondays: Ladies only indoor triathlon training at Cedar Springs Health Club ( no gym membership required) LEARN MORE

Wednesdays: Co-ed indoor triathlon training at Burlington Y ( no gym membership required) LEARN MORE

Wednesdays: indoor trainer ride at Oakville Cyclepath LEARN MORE

Saturdays: Co-ed indoor triathlon training at Flamborough Y ( no gym membership required)

Saturdays: 2 hour indoor bike trainer rides at Oakville Cyclepath

Saturdays: Swim stroke improvements with Coach Drew( contact Nancy Hastings to register). Club discount available, 8 swim for $100. LEARN MORE

Saturdays: The “urban” workout (strength training) with John at Foot Tools


Anytime:

Zwift trainer ride in your own home~ see Natalie Thompson at Cyclepath to get you set up and ready to ride with Team mates

Computrainer indoor rides with Richard MacLean