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Training
TrYForce coaches and members are dedicated to the development of skills and physical fitness pertaining to the sport of triathlon training and racing. Swimming, cycling and running are the main focus of the sport. Nutritional practices and training regimes also play a very important role and together with swimming, cycling and running, form the bases of a strong foundation for a successful Triathlete. TrYForce club training activities run all year round. See details below. Click these links for the TrYForce FaceBook Group or this website's calendar. |
Cancellations
The Swim, Brick and Ride will be cancelled if it is raining or there are thunderstorms . Up to date cancellations will be posted on the blog and on facebook. |
May to October 2018 Outdoor Schedule:
*** NEW ***
1 - Interval / Hill Runs starting this year! Locations are Hydro Hill or Welland canal locks.
2 - This year the outdoor swims will now be on Mondays, and the new runs on Tuesdays.
Then the training week looks like this:
Sunday - Ride - Level A (fast) 7:30 AM; B and C always 8:00 AM - starting May 6
Monday - Open Water Swim - 6:00 PM - starting May 28
Tuesday - Interval / Hill Run - starting May 22 6:30 PM
Thursday - Brick - starting May 3 6:30 PM
Details:
Cycling
Day: Sundays (first ride is May 7th)
Rides:
A: 7:30 AM - Fast ride 30+ km/h moving average - breakaway portions - set regrouping points
B: 8:00 AM - 25 km/h moving average– no-drop ride
C: 8:00 AM - 20 km/h moving average- able to maintain a 2 hour pace of 20km/h – no-drop ride
Place: Meet at Starbucks Fourth Ave. St. Catharines
Swimming (open water) - Bring your safety buoys!
Day: Monday (starting May 28) NON OFFICIAL
Time: 6:00 to 7:00 PM
Primary location:
Welland International Flatwater Centre, 16 Townline Tunnel Rd, Welland. North site (see map below)
Meet near the docks in front of the bleachers.
Alternate locations only when posted:
- North Welland Flat Water Recreational Center, Welland , 108 Thorold Rd East, Welland ON
- Lakeside Park beach, Port Dalhousie, 9 Main St, St. Catharines. Meet on the beach.
- Nelles Beach, 91 Lake St, Grimsby. Meet on the beach.
Interval / Hill Run
Day: Mondays - first run is May 22 - first Learn-to-Run Clinic May 29
Time: 6:30 to 7:30 PM
Levels: This is for everyone! The repeats all start at the same location.
Primary location:
“Hydro Hill” base – near end of Lockhart Drive, off of Glenridge Road, St Catharines. This offers quiet paved roads, and hilly gravel and dirt trails. See map below.
Alternate locations: TBD
Brick Workout (cycle and run)
Day: Thursdays (first Brick is May 3)
Time: 6:30 to 8:00 PM
Place: First Presbyterian Church, North Pelham
Levels: This is great for EVERYONE!
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October 2017 to April 2018 Training
Swimming
Fall: Oct 3 - Dec 19, 12 weeks
Winter: Jan 2 to Mar 20, 12 weeks
Spring: Mar 27 to May 15, 8 weeks
Day: Tuesday
Time : 8:30 to 9:30 PM
Place: Kiwanis Aquatic Center, St. Catharines
Cost: $65 for the Winter 12 week session / $40 for the Spring 8 week session
Bike Trainer
Fall: Oct 26 - Dec 20, 9 weeks
Winter: Jan 4 to Feb 22, 8 weeks
Spring: Mar 1 to April 19, 8 weeks
Day: Thursday
Time: 6:30 to 8:00 PM
Place: Liberty Bicycles, St. Catharines
Cost: $65 for the Winter 8 week session / $65 for the Spring 8 week session
Running:
October 2017 through winter 2018
Day: Sunday (Usually a Sunday long run. Possible mid-week runs)
Time: 8:00 AM for 5 to 10 km group
Time: 7:30 AM for long distance group (New time as of March 4)
The start times will eventually get earlier for the long distance group as distances get longer.
Place: Please check calendar page or facebook for each week (Usually Port Dalhousie parking lot near where Tim Horton's was). Coffee at Balzaks after.
Run Plan: The schedule allows you to build up to the Chili Half, Around the Bay, and the Mississauga Marathon.
Cost: Free!
Locations
Kiwanis Aquatic center4125 Carlton St.
St Catharines ON 905-688-5601 Liberty cycle2 Bond St.
St. Catharines ON 905- 682- 1454 Port Dalhousie
- Lakeside Park Beach for swims
- Tim Horton's parking lot for runs St Catharines North Welland Flat Water Recreational Centre108 Thorold Rd East
Welland ON 905-735-1700
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Welland International Flatwater Centre North Course (main site) 16 Townline Tunnel Rd, Welland, ON |
