IRONCANUCKS TRIATHLON CLUB

IRONCANUCKS

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Membership Training Options~ January 1-March 31,2018

Sanctioned workouts( you must have a club and Triathlon Ontario membership)

Saturday: Group runs for Chilly half /5km and Around the Bay offering various pace groups. A by day/by month training program will be provided by Coach Nancy. Nancy will be at all runs and will be available 100% of the time by phone, email or text.


Unsanctioned workouts ( anyone can participate)

SWIM

Tuesday 8:30pm Master swim at Y( added cost)

Wednesday 8:30pm Master Swim at Y( added cost)

Sunday 12:30pm Master Swim at Y( added cost)

January 2018 Swim Stroke improvement clinic starting Saturdays January 20,2018

BIKE

Wednesday 6:30pm trainer ride at Cyclepath (added cost)

Saturday 7:30 am 2 hr trainer rides at Cyclepath( added cost)

Weekly team meet ups on Zwift ( in your own home)

Special event club rides once a month at Cyclepath ( free)

INDOOR TRIATHLON TRAINING

Wednesdays 7:30-9pm Burlington Y( added cost)

Saturdays 2-3:30pm Flamborough Y( added cost)


Lots of free workouts and FREE workshops of interest from November 2017- May 2018

Membership Training Options~ April 1,2018- August 31,2018

Sanctioned workouts( you must have a club and Triathlon Ontario membership)


Thursday nights 6:30-8pm Coached Brick workouts ( with Coach Nancy)

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


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


Unsanctioned workouts ( anyone can participate)

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

Wednesday 6:30pm~ open swim at Gullivers

Sunday 8:30am 2-3 hour group bike ride( with Team Leader JP)

Holiday fun bike rides~ from May to September, join us for "fritter ride", wine tour ride and many more great destinations that involve food and social



Small Group sport specific Spring clinics

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)