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Mommy’s in Motion-You Did it! Congrats

A great race day was had by all on Sunday September 5th.For some on the Mommy’s in Motion team, this was their first triathlon. For others, the ambition to reach a personal best time. Two of  our team mates walked away with first in their age group.

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Watch the above video link to see how much fun and how hard our team worked.Great team spirit. Contact nancy@secondwindconditioning.ca to find out more about upcoming training clinics.

Looking for fall training programs? Second Wind Conditioning has lots of options for YOU!

Continue your training at the Burlington Y this Fall

exciting news at Burlington Y….new programs with Coach Nancy

WANT TO TRY A NEW PROGRAM?

WANT TO SET NEW GOALS ?

TRY TRIATHLON TRAINING AND OR,

NEW 5KM RUN CLINIC

BURLINGTON YMCA

TRI-TRAINING

REGISTRATION BEGINS AUGUST 28,2010 AT THE BURLINGTON Y FRONT DESK FOR SEPTEMBER TO DECEMBER WEEKLY GROUP TRIATHLON TRAINING.

OPEN ALL ALL LEVELS

program features include:

●     weekly group workout every Sunday from 1:15pm-2:45pm( new time slot)

●     Starts Sunday September 26 to Sunday December 12

●     NCCP certified triathlon coach Nancy Hastings

●     weekly training program

●     guest speakers related to training program

●     discounts at local retail stores for equipment

●     open communication with training coach via email or phone

NEW 5KM RUN CLINIC

OPEN ALL ALL LEVELS( AGES 13 AND UP)

program features include:

●     weekly group workout every Wednesday from 7-8pm from Burlington YMCA

●     Starts Wednesday September 29 to Wednesday December 8

●     Target race( optional) the famous Jingle Bell race in Burlington December 11

www.youtube.com/watch?v=21450wQWRAo

( to watch video of 2009 fun Jingle Bell race)

●     NCCP certified triathlon coach Nancy Hastings

●     weekly training program

●     guest speakers related to training program

●     discounts at local retail stores for equipment

●     open communication with training coach via email or phone

FOR MORE INFORMATION, PLEASE CONTACT BURLINGTON Y FRONT DESK OR EMAIL YOUR COACH

nancy@secondwindconditioning.ca

Mommys in Motion

Seeing both a new challenge and opportunity to reach new fitness goals, the Moms got started!For some, the first triathlon and others, a goal for new personal best.

They enlisted a coach to get us together once a week – coach Nancy.  Nancy Hastings, Of Second Wind Conditioning is a NCCP certified triathlon coach, Personal trainer and run coach.  Nancy who herself started to train for a triathlon 12 years ago with a young family inspired us all with her story.   “A group of us would go for our open water swim at Gulliver’s Lake. We would all take the kids and let them swim at the beach while one adult stayed to watch them at the water. Then we would all rotate turns swimming and watching over the kids. After our workout we sat at the picnic table and enjoyed a meal together with friends and the kids.”

Read about Gail’s Journey’s!!

Mommys in Motion

Second Wind Conditioning Fall run Clinic starts soon

SECOND WIND CONDITIONING

NCCP Triathlon Coaching, Run Coaching, Personal Training, Personal Training Plans, Event Organizing

8 week- 5km/10km and ½ marathon running clinics

Program is designed to prepare for Hamilton Road to Hope, November 6th and 7th 2010

Program suited for ALL LEVELS OF RUNNERS: whether it is to finish, get faster or train for a personal best race

5km/10km clinic:

Starting Tuesday September 14 for 8 weeks, run start time 7pm

Cost: $69 new athletes, $59 returning athletes

Included in clinic: monthly training program to follow, contact with coach via email and phone, equipment discounts at local shops, guest speakers, and optional purchase of team race wear.

½ marathon clinic:

Starting Sunday September 12 for 8 weeks, run time 8:30am (Sunday will be day for long group runs)

Cost $69 new athletes, $59 returning athletes

Included in clinic: monthly training program to follow, contact with coach via email and phone, equipment discounts at local shops, guest speakers, and optional purchase of team race wear.

½ marathon clinic with added Tuesday group run

Add another group run into your 1/2 marathon training

Cost: $99 new athletes, $89 returning athletes

Weekly group training location: 918 Lakeshore Court, Burlington

Contact your coach, Nancy Hastings to reserve your spot. nancy@secondwindconditioning.ca

Fee payable to Second Wind Conditioning at first workout September 12 or14, 2010.Signed wavier will be required

Are you, a friend or someone you know training for an upcoming summer triathlon?
Pass this along….

Second Wind Conditioning Race Simulation Event Details:

( rain or shine, this is how it could be on actual race day)



Monday August 23- arrive 6:15pm, start time 6:30pm( time is based upon daylight)

and
Tuesday August 24
- arrive 6:15pm, start time 6:30pm( time is based upon daylight)

WE NEED VOLUNTEERS TO KEEP THIS EVENT SAFE.CAN YOU OR A FAMILY MEMBER HELP?PLEASE EMAIL nancy@secondwindconditioning.ca

Where: Gullivers Lake- www.gulliverslake.com

Directions:792 Safari Rd, Hamilton, ON L0R 1V0
Link: <http://maps.google.ca/maps?f=q&source=s_q&hl=en&geocode=&q=792+Safari+Road,+Hamilton,+Ontario&sll=43.362287,-80.022612&sspn=0.014571,0.027595&gl=ca&ie=UTF8&hq=&hnear=792+Safari+Rd,+Hamilton,+Hamilton+Division,+Ontario+L0R+1V0&ll=43.361382,-80.026088&spn=0.007613,0.013797&z=16&layer=c&cbll=43.362364,-80.022117&panoid=uN0ySn-c-_5h0kbbKXA2gg&cbp=12,144.46,,0,-25.65>
Park entry fee- $6.00/per person

Parking:as soon as you go through the gate, immediately turn right and park along the water side

Simulation details:
all athletes will begin at same time- both triathletes and duathletes
set up your transition area either by your car or by the fence- somewhere close to park entry gate

Swim- from top end of lake ( not beach)
tri-a-tri- swim 300 metres
sprint 600 metres

Transition
both triathletes and duathletes
get your bike and WALK past the bike gate and onto the road. A volunteer will then allow you to mount your bike

Bike- go left on Safari Road to flashing light( Brock)
sprint map( turn right at 5th to westover, then right on Safari)
www.runningmap.com/?id=212997

tri a tri map( out and back to 5th connsessions)
www.runningmap.com/?id=212998

Transition- dismount off your bike on Safari rd before the gate- WALK your bike back to transition
get your shoes on for the run- both triathletes and duathletes

Run- Turn right at the gate and run along Safari rd
tri a tri map( to gold course and back)
www.runningmap.com/?id=213000
sprint map( to edgewood and back)
www.runningmap.com/?id=212999

What to wear
I suggest you wear what you think you will race in race day
I suggest you wear your cycling shorts under your wetsuit- if you are wearing a wetsuit
You need and swim cap and goggles

Get ready for ” the race”( an article re preparing for the race day and race simulation)

Training
This isn’t the time to do long, hard runs and rides. Reduce your volume by about 30 percent. On Monday, Tuesday and Wednesday before the race, warm up, then do some steady, short efforts that bring you up to race speed. Take Thursday off altogether. The day before your race, exercise enough to break a sweat, 15 to 20 minutes

Sleeping
Concentrate on getting some good rest the entire week. It’s going to be hard to sleep the night before, but one night’s deficit will not hurt much. One week of less-than-ideal sleep will.

Eating/drinking
Do not skip meals race week, and hydrate, hydrate, hydrate throughout the week. Don’t eat a late-night meal the night before the race.

Equipment check
At least 2 days before, pump tires, and go over your bike thoroughly. Are your goggles leaking, or do they suck? GET NEW ONES RIGHT AWAY!!!

The night before
Pack your stuff. Make a list of your strengths and why you are doing this.

Essential items for your race bag:

  • Wetsuit or swim suit
  • Swim goggles
  • Suntan lotion
  • Warm up oil
  • Bike shoes
  • Socks
  • Helmet
  • Sunglasses
  • Run shoes
  • Hat
  • Towel to place running shoes and gels for run, stand on when you change
  • Bottles-High GI Carbs (freeze them, if you like), after race recovery bottles –High GI Carbs, protein, electrolytes
  • Energy gels/bars
  • Bananas
  • Toilet paper
  • Race clothes
  • Race numbers
  • Plastic bags to cover stuff in case of rain
  • Marker so you can find your stuff easily (balloon, flag, etc.)
  • Pam to spray on edges of wetsuit to ensure easy-off.

RACE DAY

Early bird gets the worm
Know where you’re going, and give yourself time to get there. Get to the race early! There may be lines up to 90 minutes before the event. Find a good spot to rack your bike equidistant from where you need to run in and out.

Attend the race briefing
If you are new, then the race briefing is essential. It tells you what to expect during the race, and small changes that may have occurred.  It also goes over the courses again – which can be confusing especially if more than one distance is being run simultaneously.

The expo
Walk around and get into the spirit of the race.

Transitions
Walk from the swim finish to the transition entrance to your bike. Walk from your bike to the bike transition exit. Walk from your bike to the run exit. Do it again

Properly and effectively laying out a transition area
Lay out your transition area on your bed the night before to ensure you have everything. Bring a sports bag to pack gear into the triathlon venue. Also, a small collapsible ice chest for hydration is helpful. Try to get on the outside end of bike racks – there’s more space, and it’s easier to find your bike. Find out local rules –can you leave a bag or an ice chest in the transition area?

The set-up I did or wish I had done:

  • Rack and secure my bike
  • Place a bath towel on the ground parallel to my bike
  • Take race belt with number for run and place running shoes on top of number (some will safety pin their number on their shirt, but I find that flapping is very irritating)
  • Make sure that the tongue of my shoes and laces are open
  • Place bike shoes on the towel directly behind running shoes
  • Loosen up the straps and ensure they’re open and ready…place socks inside
  • Leave the portion of the towel to the rear of my bike open to stand on
  • Place a water bottle near this area to wash away any debris that I pick up.
  • Make sure I know where my hydration is located
  • If it is hot, bury running cap in the ice chest
  • Place helmet on aero bars or bike and put shades inside
  • Place shirt on top of bike seat, so it is just within my reach.
  • Run through everything mentally to double-check and make sure that I haven’t forgotten anything, then place my hydration on my bike.
  • Reset my bike computer.
  • Double-check to make sure my bike is in the right gear (small chain ring in front and a gear that I can easily push coming out of Transition One).

Other pre-race preparation
Warm up and stretch — enough to break a sweat and get the blood moving to your muscles. If you can, jump in and swim a few laps so you’re not jumping in cold. Stay warm in-between — throw on a sweatshirt or warm fleece jacket that you can hand off to a friend before you jump in.

Relax and wait
Use the time to warm up, then find a quiet place to read or listen to music. Warm up and stretch again before you start your race. Sip on water, but don’t overfill yourself — take in about 6 oz. H2O.

A WORD ABOUT NUTRITION

Day before the race
Avoid all types of caffeine and alcohol–careful with energy drinks, most have caffeine. Focus on full hydration. Get urine as light in color as you can. Take in mostly complex carbohydrates, at least 100-200 grams before you go to bed. This makes sure glycogen stores will not be totally empty in the morning. If you take in too many calories, your body will convert the excess to body fat

On the morning of your race
Drink enough water to make up for non drinking hours of sleep. Get in another 100-200 grams of complex carbohydrates. As the day goes on, every 3-4 hours have another 100-200g of complex carbs. Make sure your last meal is 3-4 hours before the race. If you need carb calories closer than the 3 hour mark and your last meal was longer than 3 hours ago, sports drinks will work; you can sip that up to 15 min. before the race. If race lasts longer than 45 min. pick up sports drinks and water as you go.

Post race
Sports drinks are perfect for a quick post race recovery. I mixed mine with two scoops of whey and was really glad I did–absolutely perfect! Potassium is lost in sweat — bananas are a great source for that. When you get home, eat a balanced meal of complex carbohydrates and protein. Replenish your glycogen stores and rebuild the muscle you broke down.

Nancy Hastings
Second Wind Conditioning
NCCP Triathlon Certified Programs
Run Coaching Programs
Personal Training( Can Fit Pro)
V02Max/Threshold Testing
Event Organizing
www.secondwindconditioning.ca
nancy@secondwindconditioning.ca

Fall run clinics start September 12 and 14th-email nancy@secondwindconditioning.ca to reserve your spot

So you ask……what run training clinics are happening in the fall with Second Wind Conditioning

SECOND WIND CONDITIONING

NCCP Triathlon Coaching, Run Coaching, Personal Training, Personal Training Plans, Event Organizing

8 week- 5km/10km and ½ marathon running clinics

Program is designed to prepare for Hamilton Road to Hope, November 6th and 7th 2010

www.hamiltonmarathon.ca

Program suited for ALL LEVELS OF RUNNERS: whether it is to finish, get faster or train for a personal best race

5km/10km clinic:

Starting Tuesday September 14 for 8 weeks, run start time 7pm

Cost: $69 new athletes, $59 returning athletes

Included in clinic: monthly training program to follow, contact with coach via email and phone, equipment discounts at local shops, guest speakers, and optional purchase of team race wear.

½ marathon clinic:

Starting Sunday September 12 for 8 weeks, run time 8:30am (Sunday will be day for long group runs)

Cost $69 new athletes, $59 returning athletes

Included in clinic: monthly training program to follow, contact with coach via email and phone, equipment discounts at local shops, guest speakers, and optional purchase of team race wear.

½ marathon clinic with added Tuesday group run

Add another group run into your 1/2 marathon training

Cost: $99 new athletes, $89 returning athletes

Weekly group training location: 918 Lakeshore Court, Burlington

Contact your coach, Nancy Hastings to reserve your spot. nancy@secondwindconditioning.ca

Fee payable to Second Wind Conditioning at first workout September 12 or14, 2010.Signed wavier will be required

Jen’s success story

Hi Nancy,

Just wanted to let you know that I successfully completed the sprint this weekend in 1hr30 almost on the dot! It was a GREAT experience. I may have been able to push myself a bit harder at some points but I really wanted to focus on pacing myself and enjoying the experience instead of being in pain. I did a good job pacing which made each event feel good. And, all our training on hills REALLY paid off. There were some doozy’s on that course but none worse, or maybe even as bad, as some of the ones we trained on. I even managed to stay in my large chain for most of the ride (except for the climbs of course). Just wanted to thank you again for all your help. I think I will for sure try the Toronto Island triathlon now- not a sprint but the swim is the same distance so I can work on my speed there a bit.

Thanks again!

Jen Continue reading Jen’s success story

Musselman triathlon July 2010

Learn more about group bike rides

We all have our strengths…
Our ride Sunday takes us north of Waterdown. 8am ride to get back and watch the end of todays stage of the tour.Our ride group is a mixed bag of riders:full and half ironman athletes, some roadies that at some point in their life have raced. But, one of the best things for our newer riders, is that they can learn so much and improve their skills from this group.
We practiced pace line, cadence, ” feathering” your brakes and gear shifting.
More information on group/pace line riding……read on…….

BASIC CONCERNS IN A GROUP RIDE
• Be Aware and always follow the rules of the road.
• Never ride three abreast
• There will be sections of the ride where single file must be adhered to.
• When in front,
o KEEP YOUR HEAD UP,
o CALL OUT THE JUNK,
o and WATCH THE LIGHTS (remember there is a number of riders behind you, ensure everyone can make it through safely).
o ALWAYS provide hand signals to signal debris, other riders, autos, pedestrians, turns. Communicating with loud voice commands, such as “SLOWING,” “STOPPING” AND “HOLE” are best.
• If you MUST chit chat in the group – SKIP THE EYE CONTACT. WATCH THE RIDER IN FRONT OF YOU AND THE TRAFFIC ON THE ROAD – ESPECIALLY AT THE FRONT. When on the front, don’t talk! You need to always be aware of what is in front of you, to the side of you and without looking back behind you.
• Don’tNever use Aero Bars while in a group unless you are at the front of a group.
• Give these hand signals for four or more seconds in advance.
• Pass the appropriate hand signal down the pace line from rider to rider.
• Always maintain a space between your front wheel and the rear wheel of the rider ahead of you. DO NOT OVERLAP WHEELS!!
• Keep your eyes up at all times so you can see what is happening.
• Avoid looking at the ground in front of you or the rear wheel of the rider ahead of you.
• When moving from a seated to a standing position, gear up first, stay on the power so you do not fall back into the bike behind you. Even some really strong riders tend to do that. ALERT THE GROUP THAT YOU ARE GOING TO STAND.
• Always look at the arms and shoulders of the rider in front of you. This gives you the best indication of a quick turn or change in direction usually associated with debris or obstacles.
• Maintain a constant speed in a consistent direction of motion. That is, no surging (fast – slow: the bungee cord effect) and no weaving (unpredictable direction of travel).
• Never suddenly slow or attempt a quick stop without a voice signal first. “It results in pile ups!”
• Never pass on the right unless you are ABSOLUTELY CERTAIN there is:
• a) Plenty of room and,
 b) The rider in front absolutely knows you are coming around (because you YELLED: COMING ING BY ON
 YOUR RIGHT and saw a visible reaction).

If you must blow your nose, spit or expel any other bodily fluids, please do so in the back of the group. Showers are much more pleasant at the end of the ride!

Our goal: have fun but be safe

REMEMBER — CONCENTRATION, SMOOTH PACE AND GOOD HAND SIGNALS ARE CRITICAL!

And this is how the day ended!!