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We're a fun, fit group of Triathletes based out of Vancouver. We'll help you achieve your peak fitness while having fun!
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Wall
- Tonight is SGTC's last indoor workout of the season.... I almost want to go outside to celebrate :) That and the Victoria training camp coming up this weekend means only one thing - Racing season is around the corner! What races are you looking forward to this year?!!
- Wise words ;)
- I love working out hard, I love when I'm at the point where I need to grit and grunt to lift the bar or bell. I embrace that feeling when lactic acid burns my whole body as I pull in front of a competitor. I especially love when I shred something harder than ever before on my mountain bike. I love the brute strength of being fit... But sometimes fitness is beautiful and flowy - and although I can't dance worth a darn, that's why I do Yoga... And I imagine I look like this! What do you add in your fitness program that makes you feel like this?
- I like big butts and I cannot lie
- These guys must be from Winnipeg :)
- Congrats SGTC Member Wes and his wife Nadia on baby excitement! The youngest club member is due in April, I'll have to get a baby-sized team kit on order!
- I was already super stoked to do the Ryder Hesjedal’s Tour de Victoria and now this prize pack makes me squeeeeeeeeaaaaaal with joy... hahaha I want EVERYTHING in this prize pack!!!!! Register soon SGTC Peeps, and share if you win ;)
- Great day at the UBC Duathlon yesterday. Climbing our way back into race fitness with smiles and a kick ass attitude. Super proud of everyone for the several podium finishes too, nice way to kick start the race season!!!
- I'm told Crock Pots are "dummy proof" so I've posted this recipe in anticipation of using mine for the first time... I'll let you know if "they're" right!!
- So what was the big announcement you wonder??? SGTC received their first-EVER team kits on Saturday!!!!! It's adding all kinds of badassery to our swagger :) Team photos to come soon I promise!
- Colosselly big and exciting announcement to come tomorrow..... What could it BEEEEEEE!???!!?!?!?!?! Muahahaaha
- Yoga is a new discovery for me, but it is truly all of these things and more. I love it and am spreading the word. I think EVERYONE should... no scrap that - must to do yoga! And here's an amazing place to start http://www.yogaglo.com/
- We all train / stay in shape for a reason.... Some of us do it for a cause, thanks for doing what your doing Kim Slater!
- Great article by my hubby Cian Lanigan of Enhanced Performance!
- So proud of my girl Leah Kirchman!!!!
- Great post, we can all benefit from these habits!
- Smart and to the point talk about forefoot running. Thanks distance runwear for the great find!
- From one of my athletes :)
- Smart article by Molly Galbraith of Girls Gone Strong about how too much training, too little recovery and underfueling your body can actually lead to plateaus in weight loss and even weight gain in some cases.
- Did a 20kg Turkish Get Up today!!!!!! Like a freaking BOSS!!!! WOOOOT :)
- Urban Fare has made this Quinoa month by making it the "Food item of the month" for SGTC members so I'm sticking with this theme for another recipe blog post. It's a great oatmeal alternative and provides almost 20g of protein... Move out' the way oatmeal :)
- Sometimes a story comes along and just makes you believe so damn hard in human kind.... This is one of those stories!
- Solid article about The Psoas muscle and how it is affecting many athletes without their knowing, because it's often misdiagnosed. And worse, the exercises given for "weak glutes" are pathetic! If you think clam shells (and no offence to this article but Kicks backs) are gonna build your glutes, they're not! The article makes a lot of great points though, especially the ones about getting an RMT and strength, get a proper strength coach who will help you "find your butt" :)
- A great post from author Cliff Harvey, thanks for the beautiful words and an-always rad approach to life dude!
- Fun times at Katie's place tonight for the superbowl. And no fear of crap snack foods either, veggies with almond butter dip, chicken, pulled pork, smoked salmon, and home made bread and spinach dip. So stoked everyone in the club eats so damn well... And great win by Katie, who won the pickle jar money :)
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Tweets
- Many athletes suffer from food sensitivity, training hard can be hard on the digestive system and getting to the... http://t.co/mekv9eLqWw
- Men of the SGTC squad... FYI :) http://t.co/VnnBef0Hc7
- It's been a while since I've made a post - sorry 'bout that.... But we've been busy spending a little time in the... http://t.co/rcQWnvbtCL
- The Gastown Grand Prix is freaking cool race (and was won by triathlete Rachel McBride a couple years ago!!)... http://t.co/HlZaHopBwH
- It is my preference not to spread negative news and to keep things positive on this page, but this is a rare and... http://t.co/MtPWFnGrkQ
- Happy birthday Wes!!!! And if ya end up staying up all night, being around loud incessant noise and getting barf... http://t.co/O1KGsg4M1k
- ***Edit, this is for Mommy Shannon Gordon!!! OMG I'm so sorry Mr. Gordon, thank you for your grace in pointing out... http://t.co/HRgwPKL0zf
- This photo is for Christine McFarland and her three adorable and strong little girls! They cheered us on as we... http://t.co/Pz0riZn5X3
- SGTC Training camp Day 4: Today was more relaxed and deservedly so! The pool was filled with crazy amounts of... http://t.co/Z6EepfdMVj
- Leah Kirchmann and a bike = unstoppable! So sweet to see you doing so incredibly well girl <3 http://t.co/KpkMMQyF8q
- SGTC Training Camp Day 3: Epic ride day..... 115km that took us through all of the climbing portion of the Ryder... http://t.co/k1lNY6TD0u
- SGTC Training camp Day 2: 1.5 - 2k swim in the morning, then brunch made up of Bacon, eggs, tomato, avo, and... http://t.co/JOvjJseqg1
- SGTC Training camp Day 1: 90km bike ride from Victoria to Sydney in the beautiful sunshine. Then arrive at Pete's... http://t.co/Rt1Zy52h0V
- Tonight is SGTC's last indoor workout of the season.... I almost want to go outside to celebrate :) That and the... http://t.co/FnQvqZYwi0
- Wise words ;) http://t.co/LwmOw2Nfnx
- I love working out hard, I love when I'm at the point where I need to grit and grunt to lift the bar or bell. I... http://t.co/WIx4IYKVfc
- I like big butts and I cannot lie http://t.co/HzSuAhFGd7
- These guys must be from Winnipeg :) http://t.co/wsHnC7QKru
- Congrats SGTC Member Wes and his wife Nadia on baby excitement! The youngest club member is due in April, I'll... http://t.co/qkV0OUyRsc
- I was already super stoked to do the Ryder Hesjedal’s Tour de Victoria and now this prize pack makes me... http://t.co/YfoC55YIcW
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Posts
- Mar 07, 13
Far be-it for me to be a poor daughter-in-law and ignore the sage advice of a mother-in-law who also dubs as a professional chef and baker!
So it is my pleasure to have my fine Irish (trust me, that's relevant) Mother-in-Law, Fionnuala Sarsfield offer up this Mole Recipe... Let the cook-off begin!
1 1/2 lbs. boneless chicken
1 large onion, chopped
1/2 cup slivered almonds
1 tbsp. chili powder
1 tsp. cumin
1/2 tsp.cinnamon
1 - 14.5 oz.can diced tomatoes
1 1/2 oz. bittersweet chocolate (I used semi sweet)
1 tsp. oregano
Salt and pepper
1 chicken bouillon cube
1/2 cup water (or you could just sub 1/2 cup chicken broth)
Put chicken breasts into slow cooker, turn on low. Mine were breast tenders and they were frozen.
Saute onion in a bit of cooking spray for a couple of minutes. Add almonds and cook for a few more minutes, stirring often as not to burn the almonds. Add in chili powder, cumin and cinnamon, stir in for a minute. Add diced tomatoes with the liquid, chocolate, oregano, salt, pepper, bouillon cube and water (or chicken broth). Stir around and let it simmer for a couple of minutes.
Carefully place into a blender or use an immersion blender to blend together to make a smoother sauce. I left mine a bit chunky. Continue to cook until slightly thickened, you don't want to put it in the slow cooker too thin. When sauce is done, pour over chicken in slow cooker. Cook on low for 5 - 7 hours or until done. Shred chicken and mix in with the sauce. Serve over pasta, rice or baked potatoes. We ate ours over baked potatoes and broccoli.(Use cocoa powder and extra water instead of chocolate, about an ounce of powder, mixed with water to make a paste.) - Mar 07, 13Okay folks, February is over (we made it!) and it's now March - the month of change! We move the clocks forward for daylight savings, cherry blossoms adorn the city with little pink buds, and Switching Gears club members are dawning race bibs for the first time (Diva 8k race and the UBC Duathlon). Then our training camp rounds out a long winter of indoor training and lands us smack into the Easter long Weekend.What a mouthful. And SPEAKING of mouthfuls, let's get to this month's food item of the month: Navita's Naturals Raw Cacao Powder - Ooooooohhhhhhhh the possibilities...Thanks Josh and crew from Urban Fare Olympic Village, who sent me this in an email boasting the benefits of this month's item:"Raw Cacao powder is packed with magnesium, antioxidants and other essential minerals and nutrients. The uses for it are endless"And with that I introduce this month's inspiring recipe: Crock Pot Chicken MoleNow, I know I said March was a month of change and moving toward warming temperatures and such, but..... Don't put away the crock pot yet. This spicy dish is gonna warm you up after those cool outdoor runs & rides plus this dish is so rock-your-mouth-spicy it'll make you sweat so bad you'll need to eat it in your bikini my friend, oh yeah - that's Spicehhhh!!!Enjoy this dish with rice, tortillas and slaw, as a dip for chips and just about anything else you can think of that'll make you want to don your bikini, sun hat and a cold Cerveza ;)Hasta Pronto xo
- Feb 07, 13
For my birthday last year my kind and loving athletes got me "The Feed Zone Cookbook" by Allen Lim and Biju Thomas. I LOVE it, full stop! (And them for graciously giving me such a rad present!)
I wanted this cookbook because it provided nutritious ideas "for athletes" specifically. They provide yummy ideas for "portable food" that you can take with you on a ride, like "Cashew and Bacon Rice Cakes".... Right? OMG let me tell you how your taste buds will thank you when you add bacon to your next ride :)
Anyway, they also inspire great ideas for every meal and even provide quick "Apres" mini meals for after a ride or hard training sesh.
These guys are the whole package- They're smart, well-educated dudes, they ride, they know delicious food and they deliver it with a delightful reminder that mindfulness plays a big role in what we feed our bodies.
Yup, I'm a lover of this cookbook, and I'm going to share a quick and easy breakfast recipe with you... But you should go buy this book for yourself because I won't be spilling all the beans here ;)
Quinoa and Berries:
1 cup Quinoa, rinsed and drained
1 cup water
1 cup milk
dash of salt
1-2 tbsp honey
1/2 cup fresh or frozen berries
chopped walnuts or pecans
Combine water, milk, quinoa and salt in a saucepan and bring to a gentle boil. Turn the heat down and let simmer until most of the liquid is evaporated (I like mine a little more runny so I cook for less time).
Add honey while it's still in the pot and let sit a few minutes with the lid on
Top with berries and nuts of your choice. This is also delicious topped with yoghurt and cinnamon!
Enjoy - Jan 30, 13
This dish was inspired by a trip to Mount Baker with my friends and I was asked to make a vegetarian dish. I had no recipe and the basis was "Casserole". Here's what I came up with!
Quinoa Mushroom Casserole
2 cups dry Quinoa
2 stock cubes
Coconut oil
1 lrg onion
1 lb mushrooms (any variety - cut into chunky pieces)
1 small broccoli head (cut small)
1/2 cup raisins
Season with salt, pepper, dash of nutmeg and cloves
Smashed Sweet Potato topping
3 lrg Yams cut and boiled (if you're up to it you can roast them for uber awesome tasty-ness!!!)
1 cup of chopped walnuts
Crumbled blue cheese
Instructions:
Cook Quinoa as per directions adding both stock cubes to the pot. Set aside when done cooking.
Saute onion until soft then add mushrooms being careful not to cook too long so they lose their plumpness. Shitake, Portabello and oyster mushrooms will have to cook a little longer.
And broccoli & raisins and cook for a minute or two more, just to coat them with the oil and seasoning.
Mix sauteed veggies with cooked quinoa and place at the bottom of a glass 8x11'' dish.
In a bowl smash yams and walnuts together with a fork. Spread the mixture over top of the veggie / quinoa base and then top with the stinkiest, bluest, rank blue cheese you can find!
Bake @ 425 F for 10-15min to warm it all up then broil it for a minute or so to crisp the cheese crumbly goodness on top.
Serve it up with a balsamic topped side salad and a glass of red wine, preferably with friends :)
Enjoy xx - Jan 28, 13
As promised this Blog will exist as a medium for all things I am passionate about; food, training, mindfulness, strength training etc....
This one combines my love of Food and Chocolate, you're welcome ;)
Quinoa Chocolate Cake (with ganache topping):
2 cups cooked Quinoa (cook Quinoa as directed )
1/2 cup Milk
4 Eggs
1 tsp Vanilla
3/4 cup melted Butter
1 cup Sugar
1 1/2 cups unsweetened Cocoa Powder
1 tbsp Baking Powder
1/2 tsp Salt
Bake at 350 F for 30-40 mins depending on size of cake pan!
Ganache Topping:
1/2 cup Whipping Cream
4 oz Bittersweet Chocolate
Bring Whipping Cream to a bare boil, turn off and add chocolate pieces. Stir until they melt, let cool slightly then top cake with it or save it and drizzle on as much or little as you like.
Here is the original site I got this gem from: http://wheatfreemom.com/blog/recipe-quinoa-chocolate-cake/
Enjoy :-P - Jan 23, 13Ah yes, the Prep and Base phases - they don’t exactly elicit beaming excitement in most endurance athletes. If training phases had personalities this one would be reminiscent of grandpa- wise, well read, patient and painfully deliberate. It’s lack of ego boosting, endorphin-filled, masochism often causes athletes to hurry this phase or even skip it altogether! But don’t let that lack of pukey-taste in your mouth, and high-fiving, butt-slapping macho ism let you underestimate it as the most important training you’ll do in your yearly training program! Yup, you heard me.
It is precisely this low-intensity training that will be the key to laying down the necessary adaptation for the those hard sessions later on, and the racing that is still months away.
In the Prep phase the key is a gradual re-introduction into training that will build toward higher volumes of aerobic training. It’s a time to get back on track with your nutrition (if it has gone in a direction you’re not happy with) and a time for setting goals for the new training & racing season. Yes, you should also set goals for your “training” season. Goals aren’t just for racing, they should also serve as motivation for the countless hours, early rises and cold wintery training you’ll endure in the weeks to come. I’ll talk about goals in another blog, but they are a necessary skill set.
The Prep and Base I, II & III will make up the first 15 weeks or so of your yearly training plan and will focus on these components:
Prep & Base I:Strength training Injury prevention and force production Neuromuscular System Skill & efficiency drills (also strength training) Aerobic endurance Efficient use of Oxygen and fuel to create energy
Increased capillary density around muscles
Greater stroke volume (capacity for your heart to pump blood)
Enhanced enzymatic conversion of fat to energy.
Base II & III
All of the above plusDeveloping sport specific strength Hills, low cadence etc. Building muscular endurance The ability to maintain high exertion levels for extended periods
Aerobic Endurance: Training intensity needs to remain between the 40-55% range in order to elicit the desired physiological adaptations for this system. Skipping this type of training means you’ll always come up short on longer races, you may be able to go fast but you’ll burn out because your body won’t have the efficiency to keep going over longer durations. If you can manage to avoid the temptation of going hard during this phase you will reap the rewards later on when the intensity goes up.
Strength Training: The big focus during this phase is Strength. Not Strength training at the start of the your yearly training plan is like taking a Formula 1 car and sending it out on the track with bald tires.... Something is gonna blow! And for god’s sake make sure your strength sessions don’t just look like another endurance session, lift heavy and perform technical lifts such as deadlifts, deep squats, hip thrusts, pull ups, turkish get ups etc. And if you don’t know how and don’t know what half of these things are, then hire a strength coach who does and who can coach them well.
Early season is also the time to get rid of any lingering or nagging injuries from the previous season. This is a good time to get acquainted with people like RMT’s, Acupuncturists, physiotherapists etc.
Neuromuscular system: Training this system requires countless repetitions, and low intensity & impact. This type of training teaches the brain to pattern a desired movement, and in sport, it’s important to teach our brains and our muscles good communication skills! These take place in the forms of drills such as; over cadence & single drills in cycling, strides & ankle jumps in running and body rolling in swimming. During this phase these drills will encompass most of your session length, in the later phases you will still do them but they will serve as a warm up rather then be the main focus of your sessions.
Ideally your prep & base phase will start approximately 23-24 weeks before your A-race and gradually change from Base I to Base III as it progresses to what comes next: The Build Phase.
We’ll talk about that next, for now Enjoy your training and go get strong and fit :)
Email the coach at laporte.lynne@gmail.com - Jan 23, 13
I'm not one for "New Years Resolution" type stuff but there is something I want to see myself do more of this year and that is to write. I want to reach a wider audience with the things am passionate about and teach my athletes and clients. You will find information here about the sport of Triathlon, Mountain biking, Strength & Conditioning, Nutrition and Mindfulness.
My motto is: Fitness is for the mind, body and soul
Coach Lynne - Dec 22, 11
Christmas Bake-your-face-off Part II
Yesterday was our last group training session of the 2011 season and I took the liberty of sending everyone off with sweet memories! They worked their butts off yesterday so these treats were well-deserved folks :)
My friend Mé came over yesterday and helped me make these two recipes.... It reminded me that the only thing better than baking is baking with friends!
Thanks Mé xxxooo
Chewy Gingersnaps
3/4 cup soft butter
1 cup brown sugar
1/4 cup molasses
1 egg
2 cups flour
1 tsp baking soda
1 tsp ginger
1 tsp cinnamon
1 tsp cloves
1/2 tsp salt
Roll into a big ball and refrigerate the whole thing for an hour (or just keep the dough in the fridge and bake individual cookies when you want them so they're always fresh!).
Roll into 1'' balls and roll them into sugar (optional) and place on cookie sheet. Squish em down a bit with either a fork or your thumb.
Bake at 350F for 10min
Enjoy-Mmmmmmm
Pumpkin Nut Bread
1 cup fresh or canned pumpkin
2 cups flour (Whole or mix of both... whatever you prefer)
1 cup brown sugar
2 eggs
1/2 cup milk
1/4 cup butter
1 cup chopped nuts or raisins (I use walnuts if I'm using nuts!)
2 tsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
1 tsp nutmeg
Put the batter into a nice big bread pan and bake at 350F for about 45min
Enjoy with nice hot gingerbread latte - aMAZing!!!! - Dec 20, 11
I like to Bake... A LOT! And Christmas time is no exception to this and at a time when people are racking their brains to find that ''prefect'' gift I simply give the gift of ''Deliciousness"!!!
No one doesn't love home baked goods... Not the store bought, preservative-filled packaged stuff, NO.... The good, honest and imperfect-but-delicious tokens of my kitchen's affection! So this week I will blog a new favorite recipe of mine (and my Grandma's) for you to try, eat and gift... If you can manage to not eat them all!!!Enjoy xoFirst thing EVERY Christmas morning needs is Cinnamon bun.. I would also settle for another gooey, sweet bread-like thing but my fav is cinnamon buns and this is the recipe I love:Ooey Gooey Cinnamon BunsDough:1 cup Milk1/2 cup butter1/2 cup brown sugar1 tbsp vanilla1 tsp salt- Place all of these ingredients in a pot and warm them on low heat!5 cups of flour (I always put in 1/4 whole wheat flour per cup of white flour!)1 pkg of yeast (I use quick rise)4 eggs- Put half the flour and yeast in a bowl, add warm liquid to that and mix. Add eggs 1 at a time whisking the whole time. Then switch to a big spoon and add the remaining flour slowly. You'll need to finish the dough off with some good ol' kneeding.Let rise 1 hour in warm area!Filling:1/2 cup butter (room temp)1 cup brown sugar2 tbsp cinnamon- Mix together and add any dried or fresh fruit your heart desires! I like walnuts, raisins or fresh granny smith apples... You're the boss!!!Making the buns:Roll out the dough into a rectangular shape - the thinner the dough the more layers you'll have and less dense the dough will be, it's up to you the thickness you make them but I like bread-y fluffy buns so I leave it at least .75cm thick!Spread the filling then add the optional fruit / nuts you if you wish then roll it up (this should be obvious but you want to start rolling from the longest side so you end up with a long, skinny log!). Then you cut it into whatever size you want your buns (I go for 2.5'' or so!)At this time Preheat the oven to 350F and let the buns rise for another half hour while the oven warms.Bake for 30-35 minutesLet them cool for about an hour then flip the pan so that all that ooey gooey-ness doesn't stick to the pan and sticks to the buns instead!Enjoy with a delicious Americano on Xmas morning, preferably while still in your pajamas!!!! - Sep 13, 11
Tune in to this Blog for all things Triathlon related!!! We'll use is to update you on events, races, rides and runs all the things we'll get up to during this upcoming training season! We look forward to telling stories of hard workouts, fun and sometimes debaucherous events (St. Paddy's day, Hmmmm?!!?) and generally all the things Switching Gears Tri Club do to stay fit, have fun and rip it up on race day! We look forward to enlightening you, meeting you and maybe even training with you :)
Coach Lynne!
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Membership
- Bike & Run TrainingThank you for your interest in our Club and its affiliated Coaches! This site will help you learn more about our training schedules, workouts, who leads them, when they happen and what they cost!
Switching gears now has two Membership structures:
Base Membership: $450.00
What you get:
- 10 drop ins to the group training sessions
- Access to workshops and events including our training camp in Maui, Hi
- Discounts with our Affiliated coaches for strength and swim training
- Member card to use for discounts at specified retailers
- Reduced Tri BC membership fee
- Access to Degreed and professionally certified coaches to help guide your training
- Swag bag with free Switching Gears Tech shirt and other club sponsor goodies!
Full Membership: $250.00 + $125.00 / 4-week training fee
What you get:
- Everything in the base membership
- Plus access to the group and online bike & run workouts
- Team clothing at 50% off
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Train
- With Swtching GearsOur focus is the Bike, Run and Transition portion of Triathlon, which is why we team up with swim experts "Seahiker" and strength & conditioning specialists "Enhanced Performance", because we believe that in doing so we can provide better and more specialized workouts from professionals in each field.Bike & Run Schedule (summer locations):Monday: @ 6pm / Olympic Village: Run onlyWednesday: @ 6pm / Eric Hamber School: Bike & RunSaturday: @ 9am / Olympic Village: Long BikeSeason Layout:
- September - November: Outdoor run focus. You don't need anything special for this, just runners and the will to run outside in the cooling, drizzly weather!
- December - March: This is when we move indoors and start to ride the bikes. We continue to run off the bikes on Saturday mornings, practicing the important ''brick'' (bike to run) and transition. You will need your own bike and cycle trainer with riser block for these sessions.
- March: Spring training camp in Maui!
- March - April: Our training moves back outside so if you join us in the spring you will want to make sure your fitness levels are up to snuff. Novice athletes may find it more challenging to join now so if you're unsure just do our free 1-week trial to test your fitness!
- April - September: Racing season starts so workouts get shorter and faster. Transition skills are sharpened and workouts are adjusted to help individuals peak for and recover from races.
Training location:
All indoor training sessions take place at "Bikes For All" near Main & 7th!http://g.co/maps/ze8wq
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Swim
- With Sea HikerSea Hiker have many program options at a variety of locations and costs including group, semi-private and private coaching. To see them all and find one that best suits your needs you should check out their website for more info:www.seahiker.com
*Summer time also means Open Water swimming is starting so check out the option that suits you and sign up fast for this popular course:
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Lift
- With Enhanced PerformanceGroup strength training schedule is:
Tuesdays: 6:30pm
Fridays: 6:30pm (except April - October)
Location: ATP South at King Edward & Arbutus
*Program writing is available for those who cannot make the strength sessions and wish to train on their own time.
To sign up or get more info by emailing Cian at: cian@enhancedperformance.ca
www.enhancedperformance.ca
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Promos
- Bike Maintenance Clinic!When: Saturday March 24thTime: 9:00am - 10:00amWhere: Bikes for All (112 E 7th ave)Cost: $25.00What you'll need: Your own bike and any tools you already own.What you'll learn:Tube / Tire changingMaintaining Drive trainAdjusting headsets / HandlebarAdjusting / changing brakesDiscounts from Bikes For All on tools, accessories and chain lube. Email the Coach to sign up!___________________________________________________________________________________________Switching Gears Triathlon Club FREE INDOOR BIKE / RUN EVENT!!!!When: Saturday, February 18thTime: 9amWhere: Bikes for All 112 E7th Ave, Vancouver, BCWhat to bring: Bike, Trainer, Running shoes, Indoor & outdoor attireWhat to expect: A super fun, super hard workout mixed with lots of good people and a great atmosphere!Spots are limited to 20 people so sign up fast by emailing the coach at: laporte.lynne@gmail.comJoin SGTC for their last indoor workout of the training season before they head to Maui, HI. for their yearly training camp.Prizes from Clif Bar, Aquasphere, Bikes for All, Forerunners, and a FREE Brooks Tech t-shirt with club logo will be given away!
