Update – May 28, 2014


Nik’s Chicks is a FREE ladies only running/triathlon group. It is only a time and place to meet & a program to follow.  I cannot join you on every run/workout.  If you are new to exercising, it is advisable to have a doctor’s OK prior to beginning.  Any information or products represented on this site are for educational purposes only and are not a substitute for any advice given to you by a medical, nutritional or fitness professional. Please sign my waiver (in “About”) and fill out my contact info sheet when you arrive for your first run.  Please park on West Oak Trails Blvd or Nightingale to avoid the locking beeps and car doors closing around my neighbours’ houses – especially on Saturday mornings! We run Monday and Thursday evenings 8pm and Saturday mornings 8am from the corner of Redwing and Blackbird Courts.  Check out Weekly Workout section for specific times.

Quote of the Week:   


Hello ladies, here is the latest news from the “nest”!  Just had my first longer ride of the season.  It’s good to get back out there again and I look forward to climbing Springridge Hill with you guys in the not so distant future!!  There is something about the wind moving over my body when I am the bike that is cathartic.  Almost like my worries are being blown away – at least for the time being!  Welcome back summer!!

Chicks in Races:  Congrats to Carol and Ellen on completing the Toronto Women’s Only Half Marathon on Sunday!  Hear the firefighters were looking hot!!  (Love the shirts!!)

Ellen and Carol

And best wishes to Karin and Lorraine who will be doing the Milton Sprint Triathlon on Sunday! Your pre-race checklists are here: Triathlon Preparation Checklist  Triathlon Race Gear Checklist

A Great Read:  I am just finishing this audiobook by Chrissie Wellington, World Champion Ironman – “A Life Without Limits”.  It is essentially a biography about her life’s experiences and how they led her to triathlon.

Chissie Wellington

Stories from the Road – Chicks Style: Nik’s Chicks has been a motivator to me and many women I know.  It has led me to accomplish things I have never thought about trying before.  Through emails and constant chatter on the runs, Nik’s Chicks has imparted valuable tidbits of info that I still repeat to myself to keep me positive and on track. Things like “There is no such thing as bad weather, just bad gear.”  This is meant to keep us running in rain, wind, snow or sun.  Anytime I think “I can’t possibly run in that!” I think about what Niki would say and I pull on the right gear.  

Niki encouraged me though a first 5km race and then on to my first half marathon.  I was connected with other women who were also looking to challenge themselves.  I also went on to complete my first sprint triathlon!  Nik’s Chicks is a group where we all help each other succeed!  Carol M – (has completed a marathon,6 half marathons, ATB 30km, sprint triathlon)

Carol getting body marked in Wasaga beach!

Running Hats: The grey Nike DryFit Nik’s Chicks hats are in!! I will have them available at each running workout – only 25.00! Cash only please. There are only 50 of them so act quickly!  

Nik’s Chicks Shirts:  It’s the time of year when we begin to get really warm during our runs!  Looking for that perfect running shirt?  Look no further!!  I have Nik’s Chicks purple tank tops (and a few t-shirts) for sale – only 20.00!! They are super light and reflective.  Excellent quality tops from Mountain Equipment Co-op!  See me after the running sessions to buy one.  Cash only please.

photo 1

Lilac shirt back

If you are a tiny “Chick”, I do have 2 small triathlon Nik’s Chicks tops for sale as well.  You wear this under your wetsuit with shorts for triathlon races.  It has handy pockets for fuel on the rear. Originally priced at 52.00, now selling for 25.00!!

photo 1-1

photo 2-2

Kelso Open Water Swimming:  The lake will be open on Thursday night!  I will not be going as I have a conflict, but I intend on swimming Saturday morning.  I will be leaving from my house at 8:15am in case you want to carpool with me.  I have a Halton park pass. I will be heading out for biking 80 min at 6:30am. Click here for more info and links to register. http://kelsoows.wix.com/swim#!information/c20r9 Don’t forget you need to also register for Triathlon Ontario membership. http://triathlonontario.com/members/registration/

Biking:  I have decided there are two levels of cyclists in our group! The mountain bike/hybrid cyclists will stay with the residential Oakville route where there are dedicated bike lanes.  Feel free to change the route as you get bored or need more mileage.  Those with road or triathlon bikes will head to the country roads north of Dundas where we can get some good speed and hill training in. (Either via Sixth Line or Valley Ridge).  Make sure you invest in a side mirror so so are aware of oncoming traffic.


If you are interested in graduating from your current bike to a new one, be sure to stop into Cyclepath on Speers Rd.  Let them know you are with Nik’s Chicks so they give you some deals!  Avoid going on a Saturday – crazy busy in there.  Try to hit the store upon opening at 10am on a weekday if at all possible.

Hydration:  You will be sweating more now that the temps are rising.  Make sure you are hydrating throughout the day.  On a 5km run you will be OK to not carry fluids with you – unless you want to!  Anything over 5ish, you may want to be sipping.  Anything over 10km and it’s a must have!  Here is an excellent article with some hydration guidelines. Hydration  Remember to sip at regular intervals and no chugging to avoid swishing in your belly! And don’t forget to hydrate post run as well.  Consider investing in a fuel belt of sorts with small bottles distributed around your waist instead of one larger bottle on your back.  This prevents major bouncing!  Two bottles will get you through 10km training, 4 bottles for 1/2 marathon and 6-8 bottles for marathon training.  Consider your future ambitions before purchasing!!

fuelbelt 2

4 fuelbelt

6 fuelbelt

Road ID Sale: The Road ID Interactive site is having a sale.  You can put a link on your tag that EMS personnel can acess ion an emergency.  There is an annual fee for this but with coupon code 39RBQ6TFDV you can save 30%.  Interactive Sale   

Unless your running buddy knows you really well and she can contact your family quickly, you need one of these tags for running and/or biking.  They are also great to have on your kids during vacations!  At only 20.00, it is a great investment.  I wear a shoe tag for running and have strapped the bracelet version onto my bike. There are many varieties, even IDs for dogs!  Check out the website: http://www.roadid.com/Common/Default.aspx   Order one now!

Road ID

shoe tag

Traumeel:  I have recommended this homeopathic anti inflammatory to a few ladies.  Comes in a topical gel or cream to rub onto sore areas.  There is also oral drops avail. too.  It was mentioned to me by a fellow hockey player and spoken highly of by my chiropractor and naturopath.


Wetsuit Sale:  For those of you contemplating a tri or open water swimming this summer, you will need a wetsuit.  At least 7 of us have purchased ours (Vortex 3) through Xterra, an online company.  Due to the lack of a retail store, their prices are much lower (180.00 compared to 400.00 locally)  Use the code STAYXW70 for 70.00% off when ordering to save!

Vortex wetsuit

(Abs not includes!)

This week’s workouts – (Meet at 1438 Redwing Court)

Monday – May 26 8:00pm

Learn to Run 5km -walk 5 minutes, jog 90 seconds/walk 90/jog 3/walk 3 turn and repeat, walk 5 minutes, stretch

Learn To Run 10km – 5km

Try-a-tri/Sprint tri (Start 7:15pm) – 45 min bike

Crash Course Sprint Tri (Start 7:15pm) – First – bike 45 min Second – run 15 min

Holding on 5km – 5km

Holding on 10km – 5km

Tuesday – May 27 9:00pm

Try-a-tri/Sprint tri – Swim 20 min Glen Abbey Pool (Closed for maintenance) Swim Lesson 12 Swimming Lesson Plans 1-12 (1100m – 1600m)

Crash Course Sprint Tri – Optional  30 min swim (150m no rest, 16x25m w 20 sec rest, 5x50m w 30 sec rest)

Thursday – May 29 8:00pm

Learn to Run 5km -walk 5 minutes, jog 90 seconds/walk 90/jog 3/walk 3 turn and repeat, walk 5 minutes, stretch

Learn To Run 10km – 4km with 1 x hill

Holding on 5km – 5km with 5 min tempo run (speed up slightly so you are uncomfortable)

Holding on10km – 5km with 5 min tempo run (speed up slightly so you are uncomfortable)

Try-a-tri/Sprint tri – (Meet to head to Kelso at 6:15pm) First – Swim open water 40 min Second – Jog 40 continuous minutes starting at 8pm (you will be running in the clothes you had on under your wetsuit!)

Crash Course Sprint Tri – (Meet to head to Kelso at 6:15pm) First – Swim open water 40 min  Second – Run 45 minutes (you will be running in the clothes you had on under your wetsuit!)

Open Water Swimmers: Leave for Kelso 6:15pm from my place.  40 minute swim. Returning for 8pm run. 

Saturday – May 31 8:00am 

Learn to Run 5km – walk 5 minutes, jog 3 min/walk 90/jog 5 min/walk 2.5 min (turn)/jog 3 min/walk 90 sec/jog 5 min, walk 5 minutes, stretch

Learn To Run 10km – 7km

Try-a-tri/Sprint tri (Start at 6:30am) First – 70 minute bike  Second –  jog 35 continuous minutes (If heading to lake, just run 10 min)

Crash Course Sprint Tri (Start at 6:30am) – First – 80 min Bike   Second – Run 10 minutes Third – Open water swim 40 minutes.

Holding on 5km – 5km

Holding on 10km – 10km

Monday – June 2 8:00pm

NEW Learn to Run 5km -walk 5 minutes, jog 3 min/walk 90/jog 5 min/walk 2.5 min (turn)/jog 3 min/walk 90 sec/jog 5 min, walk 5 minutes, stretch

NEW Learn To Run 10km – 5km (Might be popping into the trail tonight!)

Try-a-tri/Sprint tri (Meet:700pm, Start 7:15pm) – Mini triathlon! Swim 5 min in my pool, T1, Bike 30 min, T2, run 15 min (Pack your race bag; refer to the triathlon pre-race checklist!)

Crash Course Sprint Tri (Meet 7:15, Start 7:15pm)Mini triathlon! Swim 5 min in my pool, T1, Bike 30 min, T2, run 15 min (Pack your race bag; refer to the triathlon pre-race checklist!)

Holding on 5km – 5km

Holding on 10km – 5km

Tuesday – June 3 9:00pm

Try-a-tri/Sprint tri – Swim 25 min continuous swimming

Crash Course Sprint Tri – Optional  35 min swim

Have a wonderful week! Niki



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