"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 '18/’19 Class Schedule

Monday                                  Wheelhouse Cycling 6p 

Tuesday                                 Run Clinic 6p 

Wednesday                            Wheelhouse Cycling 12p

Thursday                               Run Clinic 6p 

Friday                                     

Saturday                                 Wheelhouse Cycling 6:30a /Run 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


Tuesday, October 1st, 2018 ~ Port Dover 6pm

Todd Eaton Track

Workout: Ladder ~ 2000m - 1600m - 1200m - 800m - 400m - 200m all at threshold with 100m walk recovery between each rep.

The main advantage of descending ladders is mental—as efforts get shorter, it seems the workout is getting easier (which, of course, it isn't, not if you're doing it right). This will help develop your ability to speed up despite mounting fatigue.
Run It: Perform efforts of 2000 meters, 1600 meters, 1200 meters, 800 meters, 400 meters, with a 100 meter walk recovery between each. The goal is to run them fast, increasing your speed by a second or two per lap with each interval, without blowing up.


Thursday, October 3rd, 2018 ~ Port Dover 6pm

Workout: Faking the Long Run

15 min.: Easy, finishing with 3-4 short hills sprints

30 min.: Hill work @ desired race pace but keeping the effort at an RPE of 7

5 min.: Easy running RPE 2

The long run is the backbone of base training. It develops everything from oxygen uptake and muscular endurance to energy efficiency. Trouble is, long runs need to be 90 minutes or more, which isn’t good news if you’ve got only an hour. Don’t despair. You can get similar benefits in one hour with some hills.

We’ll be heading to the Marina, single hill reps, running uphill for the appropriate time, then running downhill easily before doing another repeat. As you get fitter, you’ll gradually turn the hill reps into a nonstop hill run.