FALL 2019 & Winter 2020 Training
SWIM + SPIN/WORKOUT - NEW!!!
Sunday 6:15 - 6:30 AM doors open. YOU MUST BE ON TIME!!!
Trial run of our new training session at the St Catharines YMCA.
First a swim, followed by a spin or workout.
November 10 start date. Last 2019 session is December 29.
This is continuing in 2020.
The YMCA will open early for TrYForce members to swim for 1 hour. Then we can go upstairs and do a spin class, run or core/weight training session.
If you are not a YMCA member there will be a $12 drop in fee (up from $6) to use all of the facilities (HST included).
The doors will be open 6:15-6:30, then will be locked again, so don't be late or you will have to wait till 6:45 to get in.
-if not a YMCA member please bring gov. issue ID with you the first time.
-Swim 6:30-7:30
-group training with weights in gym 7:45-8:45
-8:45-10 you can use the up stairs weight area, or whatever you would like (run)
-at the first one we will explain how the swim will run. There will be boards for each lane with a practice.
Please contact us, if you're interested, by email or on the FaceBook Group.
SWIM
Tuesday 8:30 - 9:30 PM
St Catharines Kiwanis Aquatic Centre.
Our always popular swim returns October 1 and 8 for a no-charge swim. Come on out and try it!
The regular Fall session will run 10 weeks Oct 15th to Dec 17th, cost $60 cash or cheque please.
Please contact us if you're interested by email or on the FaceBook Group.
Swim Sessions 2019/2020 Summary:
Free Trial - Oct 1 - Oct 8 – 2 weeks
Fall - Oct 15 to Dec 17 – 10 weeks
Winter - Jan 7 to Mar 24 – 12 weeks
Spring - Mar 31 to May 26 – 9 weeks
BIKE TRAINING
Thursday 6:00 - 7:30 PM
Fall Session: Nov 7 to Dec 19
Winter: Jan 7 to Feb 20
Spring: Feb 27 to April 16
Fall: 7 weeks for $60 or $9/session for part-timers
Winter: 8 weeks for $65or $9/session for part-timers
Spring: 8 weeks for $65 or $9/session for part-timers - TBC
Bring your bike. Liberty has the trainers, complete with power sensing.
Sessions usually follow Sufferfest videos, and your live performance is displayed.
You can leave your bike at Liberty, or bring it with you each time.
Please contact John Koeman if you're interested by email or on the FaceBook Group.
RUN
Saturday 08:00 AM
First run is November 8.
Meet in the parking lot at Renee Island (Homestead Donuts) at 50 Lakeport Road, St Catharines.
We try to finish with a coffee at Balzaks or Homestead around 9:00 AM.
Some runners stay in town for about 5 km, while others will start at about 10 km and build over the winter.
See also the calendar tab.
...Scroll down to see venue location maps.
SWIM + SPIN/WORKOUT - NEW!!!
Sunday 6:15 - 6:30 AM doors open. YOU MUST BE ON TIME!!!
Trial run of our new training session at the St Catharines YMCA.
First a swim, followed by a spin or workout.
November 10 start date. Last 2019 session is December 29.
This is continuing in 2020.
The YMCA will open early for TrYForce members to swim for 1 hour. Then we can go upstairs and do a spin class, run or core/weight training session.
If you are not a YMCA member there will be a $12 drop in fee (up from $6) to use all of the facilities (HST included).
The doors will be open 6:15-6:30, then will be locked again, so don't be late or you will have to wait till 6:45 to get in.
-if not a YMCA member please bring gov. issue ID with you the first time.
-Swim 6:30-7:30
-group training with weights in gym 7:45-8:45
-8:45-10 you can use the up stairs weight area, or whatever you would like (run)
-at the first one we will explain how the swim will run. There will be boards for each lane with a practice.
Please contact us, if you're interested, by email or on the FaceBook Group.
SWIM
Tuesday 8:30 - 9:30 PM
St Catharines Kiwanis Aquatic Centre.
Our always popular swim returns October 1 and 8 for a no-charge swim. Come on out and try it!
The regular Fall session will run 10 weeks Oct 15th to Dec 17th, cost $60 cash or cheque please.
Please contact us if you're interested by email or on the FaceBook Group.
Swim Sessions 2019/2020 Summary:
Free Trial - Oct 1 - Oct 8 – 2 weeks
Fall - Oct 15 to Dec 17 – 10 weeks
Winter - Jan 7 to Mar 24 – 12 weeks
Spring - Mar 31 to May 26 – 9 weeks
BIKE TRAINING
Thursday 6:00 - 7:30 PM
Fall Session: Nov 7 to Dec 19
Winter: Jan 7 to Feb 20
Spring: Feb 27 to April 16
Fall: 7 weeks for $60 or $9/session for part-timers
Winter: 8 weeks for $65or $9/session for part-timers
Spring: 8 weeks for $65 or $9/session for part-timers - TBC
Bring your bike. Liberty has the trainers, complete with power sensing.
Sessions usually follow Sufferfest videos, and your live performance is displayed.
You can leave your bike at Liberty, or bring it with you each time.
Please contact John Koeman if you're interested by email or on the FaceBook Group.
RUN
Saturday 08:00 AM
First run is November 8.
Meet in the parking lot at Renee Island (Homestead Donuts) at 50 Lakeport Road, St Catharines.
We try to finish with a coffee at Balzaks or Homestead around 9:00 AM.
Some runners stay in town for about 5 km, while others will start at about 10 km and build over the winter.
See also the calendar tab.
...Scroll down to see venue location maps.
2019 SPRING & SUMMER TRAINING
We have some exciting improvements for the 2019 TrYForce outdoor training program!
One great feature of the swim and Brick in that everyone stays in the same general area. It’s a better experience when people can be in repeated contact with others. We will extend that to the ride and run.
New standardised routes give members prior knowledge of the workout, allow progress to be measured over time, and allow members to become familiar with the areas used. They will repeat about every four weeks. They will be posted online.
No official rides or runs on long weekends. No official swims on holiday Mondays. Watch our Facebook Group for unofficial events, and for cancellations due to weather.
RIDE - Sundays
The new combined group format will have all riders will start in one group and ride easy to a base area for the workout.
The workout route will repeatedly come back to the base, similar to the Brick format.
One coach will stay at the base with a car.
Members can start their ride at the base area as an option.
Standard routes will be used.
For the local Welland, IronGirl, and Niagara triathlons we usually ride to the race site to cheer TrYForce members on. Watch the Calendar page and Facebook Group for updates.
7:30 AM Fourth Ave Starbucks - Combined ride leaves for base
8:00 AM Base - Workout starts
Schedule:
May 5 - first ride
June 23 - See Home page and Calendar page for special ride details.
See the Calendar page for each Sunday's Base and Route details
Base locations:
Base 1 - 1910 Effingham St (at Metler)
Base 2 - 1458 Eighth Ave Louth, near Fifth Street Louth
Base 3 - Seventh Ave and Seventeenth St, Beside Flat Rock Cellars 2727 Seventh Ave, near Jordan
SWIM – Mondays
6:30 PM ready and on the dock
Usually at the WIFC, on Townline Rd in Welland. Some Lake Ontario swims.
Watch the Calendar page and Facebook Group for updates.
Personal swim buoys are required!
June 10 - first swim
BRICK – Thursdays
6:30 PM North Pelham - First Presbyterian Church
Park cars at the North Pelham Park baseball diamond 1755 Cream St and ride over.
May 2 - first Brick
RUN - Saturdays
8:00 AM (new time)
New Locations: alternating between Lock 1 and Roland Road.
We are going to start mixing things up a bit to make the runs more fun. We will now alternate weeks between FREE 5K RACES and HILLY RUNS (road or trail).
No run July 20. See the calendar tab for each week's location.
1 - Free 5K Races:
Starting July 27
8:00 AM TrYForce warmup run
8:30 AM check in
9:00 AM race start
Park at Charles Ansel Park, 320 Lakeshore Rd, St. Catharines (Lock 1). Meet at the three flagpoles.
You need to register online BEFORE race day. It is all FREE!!! Register at: https://niagarafallsmarathon.com/5kseries/
We don’t have to fully “race” every 5K race, but perhaps use some for practice such as testing pace for a while and then backing off.
Come out even if you don't want to race. You can still do the warmup run.
2 - Hilly Runs:
starting August 17
(No official run aug 3 for the long weekend)
8:00 AM start
Meet at Short Hills Parking Lot B, 193 Roland Rd,
https://goo.gl/maps/tBvdQPKXn51fndVy7
We’ll run either the trails or the roads.
http://www.friendsofshorthillspark.ca/page/trails
We have some exciting improvements for the 2019 TrYForce outdoor training program!
One great feature of the swim and Brick in that everyone stays in the same general area. It’s a better experience when people can be in repeated contact with others. We will extend that to the ride and run.
New standardised routes give members prior knowledge of the workout, allow progress to be measured over time, and allow members to become familiar with the areas used. They will repeat about every four weeks. They will be posted online.
No official rides or runs on long weekends. No official swims on holiday Mondays. Watch our Facebook Group for unofficial events, and for cancellations due to weather.
RIDE - Sundays
The new combined group format will have all riders will start in one group and ride easy to a base area for the workout.
The workout route will repeatedly come back to the base, similar to the Brick format.
One coach will stay at the base with a car.
Members can start their ride at the base area as an option.
Standard routes will be used.
For the local Welland, IronGirl, and Niagara triathlons we usually ride to the race site to cheer TrYForce members on. Watch the Calendar page and Facebook Group for updates.
7:30 AM Fourth Ave Starbucks - Combined ride leaves for base
8:00 AM Base - Workout starts
Schedule:
May 5 - first ride
June 23 - See Home page and Calendar page for special ride details.
See the Calendar page for each Sunday's Base and Route details
Base locations:
Base 1 - 1910 Effingham St (at Metler)
Base 2 - 1458 Eighth Ave Louth, near Fifth Street Louth
Base 3 - Seventh Ave and Seventeenth St, Beside Flat Rock Cellars 2727 Seventh Ave, near Jordan
SWIM – Mondays
6:30 PM ready and on the dock
Usually at the WIFC, on Townline Rd in Welland. Some Lake Ontario swims.
Watch the Calendar page and Facebook Group for updates.
Personal swim buoys are required!
June 10 - first swim
BRICK – Thursdays
6:30 PM North Pelham - First Presbyterian Church
Park cars at the North Pelham Park baseball diamond 1755 Cream St and ride over.
May 2 - first Brick
RUN - Saturdays
8:00 AM (new time)
New Locations: alternating between Lock 1 and Roland Road.
We are going to start mixing things up a bit to make the runs more fun. We will now alternate weeks between FREE 5K RACES and HILLY RUNS (road or trail).
No run July 20. See the calendar tab for each week's location.
1 - Free 5K Races:
Starting July 27
8:00 AM TrYForce warmup run
8:30 AM check in
9:00 AM race start
Park at Charles Ansel Park, 320 Lakeshore Rd, St. Catharines (Lock 1). Meet at the three flagpoles.
You need to register online BEFORE race day. It is all FREE!!! Register at: https://niagarafallsmarathon.com/5kseries/
We don’t have to fully “race” every 5K race, but perhaps use some for practice such as testing pace for a while and then backing off.
Come out even if you don't want to race. You can still do the warmup run.
2 - Hilly Runs:
starting August 17
(No official run aug 3 for the long weekend)
8:00 AM start
Meet at Short Hills Parking Lot B, 193 Roland Rd,
https://goo.gl/maps/tBvdQPKXn51fndVy7
We’ll run either the trails or the roads.
http://www.friendsofshorthillspark.ca/page/trails
WINTER 2020 Schedule
Sunday 6:30 AM Swim + spin or workout, St Cat YMCA **NEW**
Tuesday 8:30 PM Swim, St Cat Kiwanis Aquatic Centre
Thursday 6:30 PM Bike Training, Liberty Bikes
Saturday 08:00 AM Run, Port Dalhousie
See ABOUT - TRAINING tab for details
-----------------------------------------------
2019 SPRING & SUMMER TRAINING
RIDES - Sundays
SWIMS – Mondays
BRICKS – Thursdays
RUNS - Saturdays
See About-Training tab for details
Sunday 6:30 AM Swim + spin or workout, St Cat YMCA **NEW**
Tuesday 8:30 PM Swim, St Cat Kiwanis Aquatic Centre
Thursday 6:30 PM Bike Training, Liberty Bikes
Saturday 08:00 AM Run, Port Dalhousie
See ABOUT - TRAINING tab for details
-----------------------------------------------
2019 SPRING & SUMMER TRAINING
RIDES - Sundays
SWIMS – Mondays
BRICKS – Thursdays
RUNS - Saturdays
See About-Training tab for details
