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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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- Last Duathlon Race of the spring and we all went out with faster times than 3 weeks ago - looking good for Subaru Western Triathlon Series Shawnigan Lake race!!!!!!! Oh and Congrats to Katie for picking up the prize package :)
- Don't forget about the upcoming foam rolling clinics this weekend and next week - sign up and tell everyone you know!
- This week marks our last Duathlon race of the Spring series! If you want to get some speed in your legs before the start of the race season come on out!!! It fun, it's hard as hell and there'll be prizes for the last one :)
- Duathlon race simulation TONIGHT! Wanna get your lungs burning and your race legs fired up... Come out and join us at Eric Hamber school track -6pm! You know you wanna ;)
- Phew... Hard workout in the park with Enhanced Performance tonight and my girls Charlotte and Katie!!! Who said Triathletes can't lift heavy weights :)
- "Like" the folks over at Clif Bar... They're awesome!! ... I wonder if Switching Gears will ever get to 100k fans?!?!!?! hahaha :)
- Have a foam roller that's collecting dust? Spotted that elusive piece of equipment at the gym and wondered how it worked and what it does? Wonder no more, dust off that foam roller and join Enhanced Performance for a clinic on all the how to's and why's of foam rolling! Don't have a foam roller - don't worry they sell them too! Sign up fast, spots are limited....
- Great article from Lance Watson form the folks over at Lifesport. All athletes from Novice to Pros need to be attuned to the psychology behind sports and this is a super read about just that:
- Killer 120km ride with Cian and Ryan from Qualicum Beach to Courtney!!!!!! Wowza, it was a fast one... But The boys managed to keep up ;)
- What do you think folks.... Is the inclusion of drafting in the Olympic distance triathlon doing a disservice to individual sport? Lay down your thoughts here, I wanna know!
- Thanks Lindsay Trimble... Hopefully our next trip to Squamish will be a lot safer... That would be awesome!!!!
- Monday night's practise looked a little like this: Delighted with the results!
- Great session tonight with Peter from Sea Hiker..... Feels great to get in the water again after a long break!
- Thanks Subaru Western Triathlon Series for making SGTC the feature Club on this months' update!!!!
- Congrats to all the athletes who finished the Boston Marathon including Ryan Carl and old training partner Chantal Denholm who was running for her dad! You're both awesome human beings :)
- A friend of mine is selling her Computrainer: Brand new Computrainer for sale. Pro model complete with all software and 3 real course videos including Ironman Canada course. See http://www.racermateinc.com/compu_pro3d.asp Unit also entitled to free upgrade to pending RacerMate One software upon release: http://www.racermateinc.com/news.asp?Newsid=166 Racemate is having a spring sale at the moment and the new price for the Pro model including postage to Canada and taxes works out at $1960. I'm asking for $1600.
- Huge props and good vibes to Ryan Carl who's running the Boston Marathon this Monday!!! If you want to follow him (or the race itself) check out the link: Ryan's Bib# 1637
- Crazy to think this was not so long ago..... Very inspirational!
- And this one.....
- Maui..... N'uff said! Thanks Alex for these awesome videos :)
- Very proud of my hubby Cian at Enhanced Performance for his presentation at the World Fascia Conference today!!! Great job :)
- The Subaru Western Triathlon Series are doing something very cool for their races inviting all clubs to unite together on race day to celebrate as fun-loving, hard-working club athletes. The more people who do this the more fun it'll be, make it a success by getting a tent, a BBQ, some Barley recovery drinks (wink) and let's bring the fun to all of the races this season... Everyone register, and the perks they're offering are great too, check it:
- Yup!
- No matter how well I eat, try to eat, think I eat I know I can do better!!! This video has inspired me to go from 70% to 90% of this form of eating. Mark my word, by the end of summer I will be eating 20% better... Who's with me? And what's your percentage goal for a better diet!!!!
- Every skill, every new stage and every step higher is a scary one, but this girl's cheer at the end is a great reminder that overcoming fears can be rewarding AND fun!!!!! Go on - get out there and push yourself :)
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Tweets
- Last Duathlon Race of the spring and we all went out with faster times than 3 weeks ago - looking good for Subaru... http://t.co/Amg5BBpc
- Don't forget about the upcoming foam rolling clinics this weekend and next week - sign up and tell everyone you know! http://t.co/kyVpkqoC
- This week marks our last Duathlon race of the Spring series! If you want to get some speed in your legs before... http://t.co/atUc6OVk
- Duathlon race simulation TONIGHT! Wanna get your lungs burning and your race legs fired up... Come out and join... http://t.co/FU09gSBA
- Phew... Hard workout in the park with Enhanced Performance tonight and my girls Charlotte and Katie!!! Who said... http://t.co/vwZ709UQ
- "Like" the folks over at Clif Bar... They're awesome!! ... I wonder if Switching Gears will ever get to 100k... http://t.co/iv6G2zEM
- Have a foam roller that's collecting dust? Spotted that elusive piece of equipment at the gym and wondered how it... http://t.co/t2ErqnpC
- Great article from Lance Watson form the folks over at Lifesport. All athletes from Novice to Pros need to be... http://t.co/sqRrc7Wy
- Killer 120km ride with Cian and Ryan from Qualicum Beach to Courtney!!!!!! Wowza, it was a fast one... But The boys managed to keep up ;)
- What do you think folks.... Is the inclusion of drafting in the Olympic distance triathlon doing a disservice to... http://t.co/rLgtl11M
- Thanks Lindsay Trimble... Hopefully our next trip to Squamish will be a lot safer... That would be awesome!!!! http://t.co/Q89rqUqL
- Monday night's practise looked a little like this: Delighted with the results! http://t.co/WsRlerJ2
- Great session tonight with Peter from Sea Hiker..... Feels great to get in the water again after a long break!
- Thanks Subaru Western Triathlon Series for making SGTC the feature Club on this months' update!!!! http://t.co/ri4AJdNJ
- Congrats to all the athletes who finished the Boston Marathon including Ryan Carl and old training partner Chantal... http://t.co/K4mcrlrj
- A friend of mine is selling her Computrainer: Brand new Computrainer for sale. Pro model complete with all... http://t.co/1bI9Qkji
- Huge props and good vibes to Ryan Carl who's running the Boston Marathon this Monday!!! If you want to follow him... http://t.co/C9MYimhA
- Crazy to think this was not so long ago..... Very inspirational! http://t.co/PSb4nHi3
- And this one..... http://t.co/78sGf82J
- Maui..... N'uff said! Thanks Alex for these awesome videos :) http://t.co/ZGz0dbrC
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Posts
- 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!
