Update – April 14, 2016 – Tri/duathlon race is chosen/1st Bike Ride Sunday/Prepare for Cycling

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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, Nightingale or at Bloomfield Park to avoid congestion, locking beeps and car doors closing around my neighbours’ houses – especially on Saturday mornings! We run Tuesday and Thursday evenings 8pm and Saturday mornings 8am from the corner of Redwing and Blackbird Courts.  Check out Weekly Workout section for specific times and distances.

Type your email address in the blank to the right and click follow to automatically receive my updates! You can also check out the Nik’s Chicks Facebook page at https://www.facebook.com/groups/132984713404930/

Quotes of the Week:

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News from the “Nest”:  We had a great Triathlon/Duathlon Info night! Ten ladies dropped in and we had a great group chat about the logistics, benefits of wetsuits, what to wear, funny tri moments of the past, etc.  Looks like we have a bunch of ladies interested in switching gears to tri and there are some duathlon ladies too. We are looking ahead to Guelph Lake 1 http://www.trisportcanada.com/event/index/72 Try-a-Tri (375m Swim/10km bike/2.5km Run) on June 18 2pm or June 19th races Sprint Tri (750m Swim/19km Bike/5km Run) or Du (2km Run/19km Bike/5km Run) and then Welland Triathlon http://www.multisportcanada.com/welland/ on June 25th for Give-It-A-Try (400m Swim/10km Bike/2.5km Run) and Sprint Triathlon (750m Swim/20km Bike/5km Run) and Sprint Duathlon races (2.5km Run/20km Bike/5km Run).  Check out the Upcoming Races page for the summer race calendar.

Ready to take the first step? See below for plans for first Bike Ride on Sunday:)

Jackets:  The jackets have been ordered.  I tacked on two extras – a L and an XL for future Chicks who want one at 96.00.  Once they are shipped to me, I will send out a note to the four of you.  Maria, Joanne W, Anca, Nicole

Mercedes 10km:  Wow, there is a large contingent of Chicks doing this race. I will be picking up race kits – if you want me to grab yours, drop me an email! The race begins at 8am so we want to get to race site around 7:30.  Let’s meet at my place 7am to give ourselves lots of time.  The post-race plan will be to grab brunch as a group. I have made a couple of inquiries and will confirm time and location next week.  My family, and a couple of other runners, have tix to the Jay’s Game at 1:07 so we might need to eat and dash.

Here is who I have on my list: Niki,  Anca, Christina, Cassandra, Karin, Nicole, Stephanie, Joanne W, Liisa, Malena, Lisa, Danielle, Christine A, Janice, Janet?

Please email me if I don’t have you listed!

First Bike Ride of the Season:  It looks like the weather is finally starting to warm up so it’s time to hit the road!  We will leave from my house at 11am on Sunday for a 15-20km bike ride through the residential streets (that or quiet or with bike lanes) just to get comfortable on the bikes and get our legs moving:) It was mentioned on last Tuesday that a few of you are very nervous about biking.  This is understandable and we take our time in making sure everyone is comfortable on these first few rides. We will review rules of the road, how we communicate to each other when on the bikes and some safety info.  Come early if you need to pump your tires. You are welcome to use any type of bike (though a cruiser may not allow you to keep up) as long as it’s in good working condition and helmets are mandatory. We will bike at a slow pace and ensure that we don’t lose anyone:) Everyone (veterans and newbies) is welcome for these early in the season rides and we will figure out who is interested in going onto the roads up north and those who will want to ride locally.  Also, you don’t have to be a tri/du chick to join us.  All cyclists welcome.

Be Prepared For Cycling This Summer:  So you are out for a long ride and get a flat/get thirsty or hungry/have mechanical issues.  Are you prepared?  If you are out with Jo and I then you are likely covered, but…it’s good to plan ahead. Here is a Cycling Planning List so you are covered. “Learn how to change a flat tire” is on this list.  Cyclepath is great at teaching us this.  Call them to book a time with one of them and a small group (3-4 ladies).  Here is a (no fail) instruction sheet! How to Fix a Flat – Step by Step  Print a copy and add it to your repair kit.

Wetsuits:  At least three of you (eager) ladies have purchased wetsuits in the past week  at Sail and MEC.  FootTools are selling Nineteen suits starting at 350.00 and NewWorld Triathlon and Runners sells and rents AquaSphere suits. Xterra has a clear out website for past models – be prepared for exchange and shipping! Here is a good read on choosing a suit http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1952

Nik’s Chicks Running Hats:  For only 25.00 you can have one of these trendy, yet functional running hats. The Nik’s Chicks logo is embroidered on the right side.  Make your purchase with me on your next group run!

Hat

Nik’s Chicks Tri Tops:  We ordered these last Spring and I have 1 L and 2XL in stock. They are great for running and biking with the rear pockets and zipper for hot days. Only 70.00 – selling at cost, no mark up:) Comparable tops sell at cycling stores for 75.00-100.00.  We may not always be fast…but we sure look good:)Tri Top FrontTri Top BackNik’s Chicks Running Tops:  I still have a few of these MEC ultra light Running tops.  Only 20.00 each!  There are 2 XS and 3 M remaining.

photo 1Lilac shirt back

Open Water Swimming: This summer’s swimming at Kelso will begin on May 21. The group swims twice a week Thursdays 6-8pm, and Saturdays 8:30-10:30 in the boating area – not in the swimming area.  Before you register with them you must become a member of Triathlon Ontario http://triathlonontario.com/members/registration/ – Then go to http://kelsoows.wix.com/swim#!information/c20r9 to fill out a waiver to bring with you to the lake and pre-register. The fees don’t cover the Kelso park entrance fee.  I buy an annual pass and you are welcome to carpool with me:)  It is recommended to wear a wetsuit and swim cap & goggles.  Inexpensive wetsuits can be ordered at http://www.xterrawetsuits.com/.  Sign up for the emails and receive discount codes for 50-55% off.

This is a great place to learn how to swim in a lake because it feels safe – the lifeguards check swimmers in and out and they patrol the lake in kayaks and boats and can assist you if needed:)  We usually head to the lake at 6:15 on Thursdays and get back in time to run at 8.  On Saturdays, we try to go running earlier and head to lake around 9am.

YES I AM TALKING TO YOU!!! Have you Ordered Your Road ID?:  Spend the 20.00 on some peace of mind NOW!  If you were unconscious during a run, would EMS personnel know your details?  Unlikely!!  Order a bracelet or shoe tag at Road ID

Road ID

Tips From Runner’s World Daily Calendar 2016: 1)  Do yourself – and all runners – a favour and fight the impulse to confront rude driver. Instead, smile. Lashing out isn’t likely to change the driver’s behaviour, and it may in fact, worsen it.  The still-seething guy may drive extra close to the next runner he sees, just to make a point.  2)  Shooting for a personal record? Don’t charge hills.  Instead maximize your efficiency over the long haul.  You gain more speed overall by putting effort into the flats. When you are on the hills, just relax.  Don’t worry about those people going by you.  You’ll get them back later.  3)  Watch your reflection in mirrored surfaces to improve running efficiency. The feedback may boost you sense of stability, which may translate into better form.  4)  Don’t overdo it now that the nicer weather is here.  Keep your springtime increases to 10 percent of your weekly mileage. Every fourth week, cut your mileage by 50 percent to give your body a break.  After this reduced mileage week, pick up where you left off.

This weeks workouts (Meet at 1438 Redwing Court):  

Tuesday – April 12   8:00pm 

Learn to Run 5km -5 min warm up walk, alternate 90 sec jog/90 sec walk/3 min jog/3 min walk (turn and repeat), cool down walk 5 min. Stretch.

Learn to Run 10km – 6km 

Holding on 5km – 5km

Holding on 10km – 6-8km

Half Marathon – 10km

NEW Sprint Tri – 29 bike/14 swim

Thursday – April 14  8:00pm

Learn to Run 5km -5 min warm up walk, alternate 90 sec jog/90 sec walk/3 min jog/3 min walk (turn and repeat), cool down walk 5 min. Stretch.

Learn to Run 10km – 5-8km with hill repeats x 5

Holding on 5km – 5km with hill repeats x 5

Holding on 10km – 5-8 km with hill repeats x 5

Half Marathon – 8km with hill repeats x 5

NEW Sprint Tri – 25 Run/14 swim

Saturday – April 16 8:00am 

Learn to Run 5km – 5 min warm up walk, jog 3 min/walk90 sec/jog 5 min/walk 2.5 min (turn)/jog 3 min/walk 90 sec/jog 5 min, walk 5 min

Learn to Run 10km – 10km

Holding on 5km – 5km

Holding on 10km – 10km, or stretch it to 11 or 12:)

Toronto Women’s Half Marathon –  15km

NEW Sprint Tri – 48 bike/12 run

Sunday – April 17 11:00am

Biking – 15-20km

Tuesday – April 19 8:00pm

Learn to Run 5km -5 min warm up walk, jog 3 min/walk90 sec/jog 5 min/walk 2.5 min (turn)/jog 3 min/walk 90 sec/jog 5 min, walk 5 min

Learn to Run 10km – 6km 

Holding on 5km – 5km

Holding on 10km – 6-8km

Toronto Women’s Half Marathon – 10km

NEW Sprint Tri – 31 bike/16 swim

Have a wonderful week! Niki

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