"Our mission is to engage, educate, and empower athletes to develop skills that will improve sport performance and develop a lifetime pursuit of wellness."


Winter '17/'18 Class Schedule

Monday                                  Wheelhouse Cycling 6p 

Tuesday                                  Run/Walk Clinic 6p 

Wednesday                             Wheelhouse Cycling 12p

Thursday                                 Run/Walk Clinic 6p 

Friday                                     

Saturday                                 Wheelhouse Cycling 6:30a /Run/Walk Clinic 8a

Sunday                                   Wheelhouse Cycling 10a 


Marathon/ Half Marathon Training Paces

Marathon Finish Times

Times     Easy(min/Km)   Marathon(min/Km)   Threshold(min/Km)

3:15           5:28                      4:40                                4:22

3:20          5:34                      4:45                                 4:27

3:25          5:46                      4:56                                 4:36

3:30          5:52                      5:01                                  4:41

3:35          5:58                      5:07                                 4:47

3:40          6:05                      5:13                                 4:53

3:45          6:12                       5:20                                4:59

3:50          6:27                      5:33                                 5:11

3:55          6:34                      5:40                                 5:18

4:00          6:43                      5:47                                 5:25

4:05          6:51                       5:56                                 5:32

4:15           7:00                      6:04                                 5:39

4:25          7:19                       6:21                                  5:26

 

Half Marathon Finish Times

Times     Easy(min/Km)   Marathon(min/Km)   Threshold(min/Km)

2:30          8:18                       7:14                                6:46

2:25          8:04                      7:01                                6:34

2:20          7:52                      6:50                               6:24

2:15           7:41                      6:40                               6:14

2:10           7:19                      6:21                                5:56

2:05          7:09                      6:12                                5:47

2:00          6:51                      5:56                                5:32

1:55           6:34                      5:40                               5:18

1:50           6:19                      5:26                                5:05

1:45           6:05                      5:13                                4:53

1:40           5:46                      4:56                               4:36

1:35           5:34                      4:45                               4:27

1:30           5:13                       4:26                               4:11                                                            

 

10k Finish Times

Times      Easy(min/Km)   Marathon(min/Km)   Threshold(min/Km)

1:30             10:50                    9:30                                8:55

1:25             10:15                     8:59                                8:25

1:20             9:44                     8:30                                7:58         

1:15              9:09                     7:59                                7:29

1:10              8:35                     7:28                                6:59

1:05             8:00                      6:58                                6:30  

1:00             7:29                      6:30                                6:04

00:55           7:00                     6:04                                5:39

00:50           6:19                      5:26                                5:05

00:45           5:46                      4:56                               4:36  

00:40            5:13                      4:26                               4:11

 

For the remainder of the summer, we will be focusing on 4 key workouts per week. Three with the Club and one on your own.

This new training premise is that running performance is achieved through separate components: the cardiovascular system, running muscles, the ability to cope with and minimize lactic acid, the maximum oxygen uptake capacity, speed, and efficiency of the runner’s movements. Each system is improved by training at a particular intensity. Each run works at least one of these systems and when you put it all together over the course of a season, each run is a puzzle piece that comes together to improve your performance as an athlete.

Workouts will still consist of SPEED, HILL, INTERVALS and LONG runs. The only addition, the pace that you perform at will be tightly dictated and maximum benefit. 

Training Paces

Easy. The E pace is for easy running. It is typically used for recovery between intervals, the bulk of many long runs, and "non-quality workouts".

Marathon. This is a runners predicted or actual marathon pace (for our purposes - ANY desired race finish time, regardless of distance).

Threshold. This is the primary pace used for intervals, and is intended to maximize V̇O2max


Around the Bay Clinic

Block 2 - Adding Distance

Monday, January 15th, 2018

WHEELHOUSE CYCLING @ 6 PM - 60 MIN CYCLE

RUN OPTIONS:

Option One ~ 8k @ M

Option Two ~ 12k @ M


Tuesday, January 16th, 2018

LTR II

Workout: Plus Ones

Coach: Madisson L

 

Run & Tri - Plus Ones

Perform a descending ladder of 2,000-400-1,600-400-1,200-400-800-400-400-400 meter intervals. Run the non-bolded reps (2K-1,600-1,200-800-400) at 10K race pace. Run the bolded 400 m repetitions at 5K race pace or slightly faster.
 


Wednesday, January 17th, 2018

Wheelhouse Cycling @ Noon - 60 min Cycle

Run Options:

Option One ~ 5k @ E

Option Two ~ 10k = 2k @ E + 2k @ M + 2k @ T + 2k @ M + 2k @ E


Thursday, January 18th, 2018

LTR II

Workout: Out & Back - Faster!!

Coach: Sheila 

 

Run & Tri ~ Out & Back - Faster!!

Run out 30 minutes and try to come back along the same course in 28 minutes—or if you are really smoking, 25 minutes.
 


Saturday, January 20th, 2018

LTR II

Workout: 8k Run

8k

Run & Tri - Options

15k
30k

Sunday, January 21st, 2018

RUN & TRI 

Option One - 7k @ E

Option Two - 12k @ E

 

ATB Long Run ~ Start time 8 am 

LaSalle Park ~ 20-30km Loop

Wheelhouse Sunday Morning ride ~ Cancelled


Around the Bay Clinic

Block 2 - Adding Distance

Monday, January 22nd, 2018

WHEELHOUSE CYCLING @ 6 PM - 60 MIN CYCLE

RUN OPTIONS:

Option One ~ 8k @ M

Option Two ~ 12k @ M


Tuesday, January 23rd, 2018

LTR II

Workout: Plus Ones

Coach: Jennie D

 

Run & Tri - 200-200-400

200 meters, 200 meters, 400 meters at 1-mile race pace with an equal amount of jogging recovery after each repetition @ T x 5 sets.


Wednesday, January 24th, 2018

Wheelhouse Cycling @ Noon - 60 min Cycle

Run Options:

Option One ~ 5k @ E

Option Two ~ 8k @ E


Thursday, January 25th, 2018

LTR II

Workout: Clonmel Loop

Coach: Dorothea D

 

Run & Tri ~ Clonmel Loop

Clonmel 3km Loop performed at an even pace throughout the entire loop. Each Loop getting Faster.

3 Loops

1. Easy

2. Marathon (Race Pace)

3. Threshold


Saturday, January 27th, 2018

LTR II

Workout: 8k Run

Run & Tri - Options


Sunday, January 28th, 2018

Robbie Burns 8km Road Race ~ Burlington, Ontario

 

WHEELHOUSE CYCLING @ 10AM - 105 min MIN CYCLE


Around the Bay Clinic

Block 3 - Adding Speed

Monday, January 29th, 2018

WHEELHOUSE CYCLING @ 6 PM - 60 MIN CYCLE

RUN OPTIONS:

Option One ~ 8k @ 

Option Two ~ 12k @ M


Tuesday, January 30th, 2018

LTR II

Workout: Broken Miles

Coach: Debbie S

 

Run & Tri - Broken Miles

1,000m at threshold pace with :45 seconds passive recovery, then 600m @ R. Go right back into the 1000m Loop again.

4-5 Loops


Wednesday, January 31st, 2018

WHEELHOUSE CYCLING @ NOON - 60 MIN CYCLE

RUN OPTIONS:

Option One ~ 7k @ E

Option Two ~ 12k @ E


Thursday, February 1st, 2018

LTR II

Workout: Overdistance Intervals

Coach: Neil W

 

Run & Tri ~ Overdistance Intervals

Start with an easy loop to warm-up. Then...

4 x 1:00 @ T effort w/1:00 recovery between reps; 4 x 1 mile @ M effort with 60s rest between reps; once completed, finish with another set of 4 x 1:00 @ T effort w/1:00 recovery between reps. 

This workout is schedule for 75 - 90 minutes.
 


Saturday, February 3rd, 2018

LTR II

Workout: 8k Run

RUN & Tri - ATB Clinic

10km @ E + 5x 1km @ T with 2 mins Rest + 8km @ M + 3 km @ E

3km @ E + 5x 1km @ T with 2 mins Rest + 3km @ M + 3 km @ E


Sunday, February 4th, 2018

OPtion 1: 10km = 2km @ E + 5k @ T + 3k @ E

Option 2: 25km @ E

 

WHEELHOUSE CYCLING @ 10AM - 110 min MIN CYCLE