Swim
Swim sessions
take place at the U of C pool in the kinesiology wing. Please bring swimsuit, goggles, swim cap, towel and yoga mat for
our dry land post-swim core workout.
We have 16 lanes for our exclusive
use. Lanes are seeded based on ability. Check in with the coaching staff on pool deck for advice on an appropriate lane for
you.
To gain the most benefit from the resistance/strengthening phase
of our swim training you will need to purchase your own fins (flippers for feet) and paddles (worn on hands). Two excellent
triathlon specific retail stores are located at www.speedtheory.ca and/or www.tri-it.ca Mention you are a UCTC member for a generous discount.
Bike
Bring a towel and plenty to
drink. Indoor bike training is a hot and sweaty experience. Stay within your own limits. Our fall bike training focus
will be on endurance base building and the technical development of your pedal stroke. We will achieve this through the use
of cycling drills and higher cadence intervals. Next semester we'll switch our focus to strength, power development and longer
race pace efforts at specific race cadence.
All bike sessions
for the fall and winter semesters will take place indoors at the cycling centre located on the Jack Simpson track in the kinesiology
wing at the U of C. Stationary spin bikes are provided. Due to the limited number of bikes available members must register
every week in advance for the session(s) of their choice. Your first choice may not be guaranteed. Registration for all bike
training will open at 9a.m. on Thursday mornings for the following Sun, Mon, Wed and Thu sessions. Early requests (prior to
9a.m. on Thu will be denied). Register your requests with tony@trainingandracing.com first come first served.
Members
are strongly encouraged to bring their own bikes and trainers. We can accomodate ~ 45 bikes and trainers. If you
plan to use your own equipment there is no need to reserve training sessions in advance with Tony. To gain the most benefit
from your cycle training with the UCTC it's very beneficial to have a cycling computer equipped with a cadence function.
Run
The aim of our run workouts during
the fall semester will also be the development of your aerobic base. This is best achieved by running at your own, relatively
"easy" continuous pace. During the fall semester we will not be including higher intensity interval training.
As we move into the New Year we'll build strength and endurance by incorporating stair
repeats and faster running on the track.
In February, March and April
we'll also add race pace intervals. High intensity brick (bike/run) workouts will serve as our final preparation for the approaching
race season.
Core
We
offer an optional structured coached core strengthening program on the pool deck during the last 15 minutes of every swim
workout. This very popular workout will strengthen and tone the mid-section enhancing core stability to improve your performance
in all 3 disciplines. This program will also promote excellent lower back fitness and therefore help prevent injury. Your
participation is highly recommended.
Super Sundays
Sundays through the fall and winter present us with a unique opportunity to complete a
back to back indoor swim/bike and run. Newcomers must exercise caution with this challenging day of training.
