Update – June 7, 2017 – New Programs/Ottawa Race Report/Triathlons and LOST/New Shirts Arrived

Triathlons: For anyone interested in doing a late summer sprint tri, here is your program: Sprint Triathlon (14 week pgm) June-Sept 2017 I am looking doing an earlier tri: either Guelph (June 18) Welland Sprint tri (June 24) – any other takers?  We need to get out on our bikes soon:)  Consider posting on the Nik’s Chicks FB page and start a conversation!  A great late summer triathlon is Lakeside Triathlon September 9th.  http://www.multisportcanada.com/lakeside/    I would be up for doing this one too:)  Let me know if you are “in” fo a race and I will start posting names.
If you want to cycle in a group click on  https://www.facebook.com/groups/1735062546707044/
to join the FB page.  We ride on Sunday mornings around 8ish, are all on road/tri bikes and will cover 40-50km.  Guys are welcome!
Ottawa Half Marathon 2017: Well….it was as fun as the PEI trip, if not more!  Full of sightseeing, good food and drink and lots of belly laughs! I will post the race report and pics separately.

Open Water Swimming With L.O.S.T.:  The Kelso Open Water Swimming group will not be swimming at Kelso this summer due to low water levels.  The closest alternative for open water swimming is the Lake Ontario Swim Team.  They swim from the bottom of Navy St. at 8am on Saturdays for only 45.00 for the summer.  I have registered and will give it a go – no guarantees I stick with it!  It will be a chillier and more daunting swim experience.  Hopefully we can get a few of us to do it together – comfort in numbers kind of thing.  You can register at

Annual Membership

Nik’s Chicks swimmers may have to get a super early start on Saturday mornings to get a run in before we jump in the lake…

 **Tony and Martin (honorary Chicks) have tried out Gulliver’s Lake and gave it a thumbs up – I am not sold as of yet due to high visibility of the fish;)

This weeks workouts (Meet at 1438 Redwing Court):  New Sprint Triathlon, 5km and 10km Programs  begin June 10th

Tuesday – June 6 8:00pm

Holding on 5km – 5km

Holding on 10km – 5-8km

Thursday – June 8 8:00pm 

Holding on 5km – 5km 

Holding on 10km – 5-7km – Hills

Saturday – June 10 8:00am

NEW Learn to Run 5km – 5 min warm up walk, alternate 60 sec jogging and 90 sec walking for 20 min (turn after 10), 5 min cool down walk, stretch

NEW Learn to Run 10km – 5km

NEW Sprint Triathlon Program – 33 min bike followed by 12 min run (cyclists will begin at 7:15am)

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Sunday – June 11

Long bike ride – 40km check FB page for details https://www.facebook.com/groups/1735062546707044/

Monday – June 12

NEW Sprint Tri – 15 min run

Tuesday – June 13  8:00pm

NEW Learn to Run 5km – 5 min warm up walk, alternate 60 sec jogging and 90 sec walking for 20 min (turn after 10), 5 min cool down walk, stretch

NEW Learn to Run 10km – 5km

NEW Sprint Tri – 25 min bike followed by 14 min swim

Holding on 5km – 5km

Holding on 10km – 5-8km

Thursday – June 15 8:00pm 

NEW Learn to Run 5km – 5 min warm up walk, alternate 60 sec jogging and 90 sec walking for 20 min (turn after 10), 5 min cool down walk, stretch

NEW Learn to Run 10km – 4km with 30 sec sprints x 5

NEW Sprint Tri – 28 min run followed by 22 min swim

Holding on 5km – 5km with 30 sec sprints x 5

Holding on 10km – 5-7km with 30 sec sprints x 5

Saturday – June 17 8:00am

NEW Learn to Run 5km – 5 min warm up walk, alternate 90 sec jogging and 2 min walking for 20 min (turn after 10), 5 min cool down walk, stretch

NEW Learn to Run 10km – 6km

NEW Sprint Tri – 38 min bike followed by 12 min run (cyclists begin 7:15am)

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Sunday – June 18

Long bike ride – check FB page for details https://www.facebook.com/groups/1735062546707044/

Monday

Sprint Tri – 15 min run

Tuesday – June 20 8:00pm

NEW Learn to Run 5km – 5 min warm up walk, alternate 90 sec jogging and 2 min walking for 20 min (turn after 10), 5 min cool down walk, stretch

NEW Learn to Run 10km – 5km

NEW Sprint Tri – 28 min bike followed by 14 min swim

Holding on 5km – 5km

Holding on 10km – 5-8km

 Thursday – June 22 8:00pmNEW Learn to Run 5km – 5 min warm up walk, alternate 90 sec jogging and 2 min walking for 20 min (turn after 10), 5 min cool down walk, stretch

NEW Learn to Run 10km – 4km with 1 hill

NEW Sprint Tri – 30 min run followed by 24 min swim

Holding on 5km – 5km w 2 hills

Holding on 10km – 5-7km w 2-3 hills

Saturday – June 24 8:00am

Learn to Run 5km – 5 min warm up walk, 90 sec jog/90 sec walk/3min jog/3 min walk – turn and repeat, 5 min cool down walk, stretch

Learn to Run 10km – 7km

Sprint Tri – 43 min run followed by 12 min run (cyclists begin at 7am)

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Sunday – June 25

Long bike ride – check FB page for details https://www.facebook.com/groups/1735062546707044/

Have a wonderful week! Niki

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