In the zone

Here are the times and speeds for the 20k TT.

Everyone’s times were great and we all showed improvement from previous TT’s.

Nice speed folks!!

In order of start position

Name        Time       Speed
Katelyn    40:15     29.81
Mary        40:15      29.81
Darryl      34:53      34.40
David H. 37:10      32.29
David       36:56     32.49
Linda       36:02      33.3
Laura       34:33      34.73
Jennifer    33:30    35.82
Jake           35:58     33.36
Jason         33:19     36.02

keep up the great work team.

Great weather and fantastic results at our most recent Poplar Hill 20km cycling time trial 4th August.   Our newest cyclist, Lindsay, set a blistering pace that couldn’t be caught by anyone.   Needless to say, she will be seeded differently next time!

Here are the results:

Mary C.  29.2km /h

Krista W. 30.3km /h

Kelly R.   31.1km /h

Lindsay F.  31.4km /h

David H.    31.6km /h

Linda C.   31.8km/h

Laura W.  34.7km/h

Laura C.   36.0km/h

Jeff R.  38.0km/h

Great results for everyone, especially the Laura and Laura show out there.   Certainly made the chase a lot tougher than expected.  Keep up the great work everyone!

Jeff

The Thursday run workout last night was a mile time trial. It’s a great way to mark improvement in speed and speed endurance. We’ll work on improvements for the next 5 weeks and repeat the mile on Sept 02. For those that weren’t able to make it out, or just want to try it on their own, head for the track. Do a great warm-up….10 to 15 minutes of light jogging, some stretching, a few A’s and B’s or other dynamic stretching and then 4 x 100m accelerations working up to speeds faster than you intend to run the mile. Focus on your form and being light on your feet. Do a 100m acceleration, jog slowly back to the start and do the 2nd…and so on. Then within 5 minutes start your mile (this routine which takes 25 to 30 minutes, is also a great warm-up for a 5 or 10k race). You want to run the mile comfortably, but no coasting. Push as best you can trying to maintain the same speed. You should be cooked when you are finished. We’ll post the Thursday workouts for the next 5 weeks so anyone can follow along with our interval running workouts to improve speed and speed endurance. If you have any questions, just let me know…..or even better, come out to the Thursday workouts at John Paul Secondary School at 6:30.
Bill Wheeler

Recently became an “expert” on the subject of Ice Baths.

The trick is to get into the tub before you run the cold water.  Start filling the tub with straight cold from the tap while you lie down.  Your body will not scream at you as much and it feels really good in the end.  I stay in for about 20 minutes.

I do this of course after a long workout to help with sore legs and feet.

Gentlemen don’t be afraid of the turtle affect!

Well if you go by the numbers Old River Rd has a maximum grade of 20% and Hillcrest’s maximum is only 13%.

People certainly thought Hillcrest was harder but the numbers don’t lie if you think grade is the biggest factor. 

Certainly Hillcrest hits you with a second punch when you turn the corner! 

I guess the debate rages on…. See you next Wednesday.

Hey Folks,

Sorry about the route changes on the fly!  We will be more organized next week and have the printed routes available.

Hopefully everyone enjoy the beautiful weather and great company.  Nancy D-K had a run in with a four leg friend and lived to talk about it.

Exciting news @ MultiSport Zone…. Cervelo is coming !

We are placing our first order this week so if you have an interest in a specific model or size let us know.

We actually had one. Thanks to the dedicated runners who showed up for a tough 150m, 200m, 150m workout. Next Thursday (July 08) we’ll do our first real time trial….just like the bikers….only different!! We’ll do an 800m time trial and then a mile time trial on July 23. These will be repeated at the end of Aug to identify all the improvements we are seeing. Everybody is welcome to come out for the tt’s, or any of the other sessions for that matter: 6:30 Thursdays at John Paul II. If you only could have seen Angie, Dave, Jason, Katelyn and Louise rolling around on the grass in agony after the last interval on Thursday you’d all realize what a great, fun time you are missing…with some performance improvements to boot!!!

Bill

Pefect day for a race!   Guelph is a great location.

The swim was very chippy in the corners with everyone starting at the same time.  The bike had a good head wind on the way out and the run was pure torture for some and a piece of cake for others.  Ken Staples gets honourable mention for a great 10K time!

Congrats to those who competed and finished!

I had a nice ice cold bath when I got home.  Best part of the day when you have sore legs!

Happy Fathers’s Day Dad’s.

We had a great turnout for the yesterday’s hill repeats on Old River Rd!

Most riders got in at least 5-6 repeats and some made it to 8!

On the final run of the night a family of racoons decided to walk out in front of Bill Wheeler on his way down the hill at about 50Kmh!  Bill did his best to avoid the family and wiped out very hard.  Bill was out for a couple of minutes and didn’t recall the fuzzy critters at all.  He also didn’t recall much of the night.  Can you say concussion?

Karen R. (paramedic and cyclist) was with us and jumped into action.  It was no easy task to keep Bill from moving around since he didn’t recall what had happen.  An ambulance was called and away Bill went for some x-rays and general look see.  No broken bones but very sore ribs, hip and nasty road rash.

In true Bill form he was back on his bike this AM off to work!!

Take it easy for a few days Bill.

As for everyone else who made it out, excellent work!  You all looked in race form and I was impressed!

p.s. donations for save the coon fund are being collected by Bill at MSZ.