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Triathlon training camp Mont Tremblant

Triathlon training camp from the 2nd to the 4th of June 2017 in Mont-Tremblant, (Qc)

Spend 3 days training, complete with, swimming, cycling, running, nutrition, racing strategy, equipment and mechanics.

This camp is ideal for:

Improve triathlon performance,

Increase training volume,

Evaluate your fitness level and see how you rank compared to others,

Practice your race day nutrition plan, learn more about this often overlooked subject,

Test your equipment, learn about the new gear and race day essentials,

Optimize your racing strategy, and learn new ones.

Weekend schedule:

It will be tailored to the objectives and athletic level of each participant.


Friday, June 2nd: 


10h – 12h: Arrive at Mont-Tremblant, athletes check-in

12h – 13h: Lunch

13h – 14h: Swim in open water

14h – 18h: Bike on the IM 70.3 course (between 40 km and 60 km, depending on ability/goals)

18h – 19h: Run (including drills)

19h – 20h: Training class, topics include bike mechanics and equipments

20h: Dinner


Saturday, July 1st:


7h – 8h: Breakfast

8h – 14h: Bike, on the IM 70.3 course (between 90 km and 120 km, depending on ability/goals)

14h – 15h: Lunch

15h – 16h: Training class, topic: nutrition

16h – 17h: Swim in open water

17h – 18h: Run

19h: Dinner


Sunday, July 2nd:


7h – 8h: Breakfast

8h – 9h: Swim in open water

9h – 12h: Bike, on the IM 70.3 course (between 40 km and 60 km, depending on ability/goals)

12h – 13h: Run

13h – 14h: Lunch

14h – 16h: Training class, topics include race strategy and other issues not covered during the weekend

16h: Depart from Mont Tremblant


Location of the event:


Mont-tremblant, Qc.


Support team:


Head coach: Olivier

Chef and head nutritionist: Jessica from healthysiblingfoodies


Prices:


3 days with accommodation and meals: $ 420

3 days without accommodation or meal: $ 180

Daily rate without accommodation or meal: $ 70


Conditions:


All prices are in Canadian dollar, taxes included.

You are expected to provide your own food during sports activities (gels / bars / sandwiches / snacks / sport drinks).

Service does not include travel to and from Mont-Tremblant, including travel required throughout the weekend.

Participants are responsible for their own material and equipment including bike repair kits, rain wear, and sunscreen. Bikes should be tuned up before hand.

Be careful and respectful of others, abide by the rules of the road (the roads will be open to traffic). A friendly sportsmanship and mutual support between athletes is expected.


Registration:


To register, please complete and submit the following online form:

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Contact MyTriathlon if you have questions or would like to receive a copy a the form by e-mail.

 

Follow MyTriathlon on social networks!

Training 2015

Training 2016

Triathlon training camp lake Placid

Triathlon training camp from the 30th of June to the 2nd of July 2017 in Lake Placid, N-Y (USA).

Spend 3 days training, complete with, swimming, cycling, running, nutrition, racing strategy, equipment and mechanics.

This camp is ideal for:

Improve triathlon performance,

Increase training volume,

Evaluate your fitness level and see how you rank compared to others,

Practice your race day nutrition plan, learn more about this often overlooked subject,

Test your equipment, learn about the new gear and race day essentials,

Optimize your racing strategy, and learn new ones.

Weekend schedule:

It will be tailored to the objectives and athletic level of each participant.


Friday, June 30th: 


10h – 12h: Arrive at Lake Placid, athletes check-in

12h – 13h: Lunch

13h – 14h: Swim in open water (Mirror lake)

14h – 18h: Bike on the IM 70.3 course (between 60 km and 90 km, depending on ability/goals)

18h – 19h: Run (including drills)

19h – 20h: Training class, topics include bike mechanics and equipments

20h: Dinner


Saturday, July 1st:


7h – 8h: Breakfast

8h – 14h: Bike, on the IM 70.3 course (between 120 km and 180 km, depending on ability/goals)

14h – 15h: Lunch

15h – 16h: Training class, topic: nutrition

16h – 17h: Swim in open water (Mirror lake)

17h – 18h: Run

19h: Dinner


Sunday, July 2nd:


7h – 8h: Breakfast

8h – 9h: Swim in open water (Mirror lake)

9h – 12h: Bike, on the IM 70.3 course (between 60 km and 90 km, depending on ability/goals)

12h – 13h: Run

13h – 14h: Lunch

14h – 16h: Training class, topics include race strategy and other issues not covered during the weekend

16h: Depart from Lake Placid


Location of the event:


Lake Placid, NY 12946
USA


Support team:


Head coach: Olivier

Chef and head nutritionist: Jessica from healthysiblingfoodies


Prices:


3 days with accommodation and meals: $ 420

3 days without accommodation or meal: $ 180

Daily rate without accommodation or meal: $ 70


Conditions:


All prices are in Canadian dollar, taxes included.

You are expected to provide your own food during sports activities (gels / bars / sandwiches / snacks / sport drinks).

Service does not include travel to and from Lake Placid, including travel required throughout the weekend.

Participants are responsible for their own material and equipment including bike repair kits, rain wear, and sunscreen. Bikes should be tuned up before hand.

Be careful and respectful of others, abide by the rules of the road (the roads will be open to traffic). A friendly sportsmanship and mutual support between athletes is expected.


Registration:


To register, please complete and submit the following online form:

untitled

Contact MyTriathlon if you have questions or would like to receive a copy a the form by e-mail.

 

Follow MyTriathlon on social networks!

DIY Sram etap blip clics Home made

Sram etap is an excellent transmission. High-performance, reliable, precise, fast and innovative. That’s a lot of compliments …. There must be something negative?

The negative part is the price. This groupset already is expensive and also the separate parts. The most annoying? You buy the complete kit (Time-Trial, TT) and they put you standard blips (command button)! you fell trapped right?

Sram Standard Blips:

blips_

That (x2) in a TT kit…

On the other hand, you can buy the pieces you need in extra! For the small sum of USD $ 110 (about $ 150 Canadian with shipping). Then the blips you have in your original kit you keep them in your drawer, they will serve you for nothing! Doesn’t it look like Sram is bulshitting us?!?! US $ 110 two push buttons and a cable!!!???

Here’s what I’m talking about, Sram blips clic:

sram-etap-clics

Not included in TT kit

So I look on google, to eventually patent a “trick”.

Results of comments read:

The push button is a standard unnamed push button (no specific impedance) so any push button will be 100% compatible! (What brand of badgers at Sram, they could at least have thought of that! As Apple did with his Iphone). But at least this is good news for me!

The connector on the other end (a form of jack(ish)) seems more complex, but nothing impossible. But this is on this particular connector where Sram thinks that the user is blocked with them.

Given that I have a pair of blips (with the famous connector) that I want to replace with blips clicks, I tell myself that I can cut the wire, keep the Sram connector and weld any Push button.

Shopping starts, e-bay direction, bingo, in 2 seconds it’s found:

screen-shot-2016-11-21-at-10-09-54-am

$ 1,41 the 6 push buttons!

First step, disconnects the connectors from the blip box, then cut the cable of the blip “standard”, then it is necessary to strip the wire, which, like magic has just two wires!

The next step? The red wire on the red button and the black wire on the black button!

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img_3424img_3425img_3431

End.

Sure enough, it’s frustrating how easy it was! Here, the difficulty is in the integration of the push button, it must be nicely integrated in the aerobar so that it makes clean on the bike. I used plugs/cap cover that I drilled to the diameter of the button, not complicated at all. A little waterproof glue between the button and the plug, the heat-shrinkable sheath on the wires once welded and clip your home made blips clic at the ends of your aerobars.

Then re-connect the connectors to the blip box.

(Français) Système de fixation derrière la selle

Sorry, this entry is only available in French. For the sake of viewer convenience, the content is shown below in the alternative language. You may click the link to switch the active language.

Les systèmes d’attache pour les portes bidons ou kit de secours derrière la selle sont peu développés, et bien souvent beaucoup trop cher. J’aime les systèmes minimalistes, et qu’ils soient le plus simple possible. Je n’aime pas avoir mes bidons sur le cadre entre les jambes sur un vélo de contre la montre. A quoi bon dépenser un bras pour un cadre et perdre l’effet aérodynamique en y imposant un ou deux bidons ? J’aime les bidons plats/aéro uniquement sur coutre distance. En longue distance, vu le prix du bidon, difficile de le jetter (trop cher). On ne peut pas utiliser les bidons donnés aux ravitos, pendant les courses car ils ne correspondent pas à la forme.

Un système qui semble efficace pour moi est la tige métallique qui se fixe dans le poteau de selle. Peu de matière, peu de vis, le design est simple, parfait! Je regarde les fabricants et distributeurs : Boum $170 pour un bout de tige tordue avec 3 vis ! On se moque de moi ???? Non, non monsieur c’est le prix, $170.

1

Voici de quoi je parle (oui juste la tige métallique !) :

Ce système est compatible pour les tiges de selle avec un trou dans leur rails (beaucoup de vélos de contre la montre) de ce type :

2

Moi, ça me dérange un peu ce genre de prix. Surtout pour le travail que cela représente. Je regarde sur le site de Home Dépôt, trouve une tige d’alu d’acier pile au diamètre souhaité (3/8ème soit 10mm). Avec de l’aluminium c’est léger et inoxydable mais un poil trop fragile pour de l’alu bas de gamme de chez home dépot. Donc préférez l’acier.

Je regarde les outils nécessaires :

  • Une scie à métaux
  • Perceuse avec mèches (ø4,7mm et ø4,2mm)
  • Taraud (M5)
  • Un étau
  • Une meule (ou une bonne lime et de la patience)
  • Un mètre à mesurer
  • 3 vis (vis pour les portes bouteilles)

Il suffit de suivre les étapes de A à D et voilà. Il est également possible de modifier les longueurs et angles si vous avez un montage particulier. J’ai volontairement laisser 120mm sur mon axe horizontal car je range un boyau de secours entre ma selle et le porte bidon. Si vous n’embarquer pas de boyau cette longueur peut être raccourci de 20 à 40mm selon le dégagement.

Quelques photos des étapes lors de la réalisation :

4 5

Rendu final:

8

Remarque #1

Évaluez également la charge (le poids) que vous allez lui mettre. Pour ceux qui embarquent le barbecue, la tente et 3semaines de vêtements, il se peut que le poids dépasse la capacité de la tige d’aluminium. Cela reste un métal « souple », c’est léger certes mais cela reste fragile. Donc pour ceux qui « chargent la mule » préférez un métal plus rigide comme de l’acier. Cela sera moins cher, un peu plus lourd et bien plus solide. Si vous prenez de l’acier, pensez à vernir ou peindre la pièce pour éviter l’oxydation.

Remarque #2

Pour ceux qui utilisent comme moi une sacoche (aero pouch 300), le bidon est vraiment serré lorsque l’on utilise un porte bidon dans la sacoche. Cela devient problématique de prendre/et remettre son bidon d’une seule main, a moitié plié en évitant de se planter. Pour pallier la problématique il faut le bon porte bidon qui s’adapte à la sacoche. La bonne nouvelle, c’est les moins cher qui sont les plus efficaces !

Étant donné que la sacoche serre fortement le bidon par elle même, il suffit simplement un porte-bidon qui le retienne par le bas. Aucun support latéral n’est requis (il faut d’ailleurs supprimer tout support latéral pour faciliter l’entrée et la sortie du bidon).

Oubliez les portes-bidon Spécialized, Elite, etc… l’idéal ici est le « Clarks » en Polycarbonate (lire « plastoc »), l’avantage : il ne coûte que $3,5 (avec les vis de fixation)!

6

Ce modèle s’adapte parfaitement à l’aero pouch 300, et pour le confort d’utilisation, je vous conseille de ne garder que la partie qui retient celui-ci verticalement et de se débarrasser des bras qui viennent ceinturer le bidon. Grâce à notre scie à métaux on lui enlève les oreilles et on obtient le résultat suivant :

7 ¡listo!

J’hésite encore à lui couper les 2 dents du haut pour faciliter encore plus l’engagement/dégagement du bidon, mais je vais d’abord réaliser plus de tests en extérieur avant la nouvelle amputation.

Hydration System BTA

A question often asked by triathletes is where to place emergency kits and bottles. The solution I use is quite simple and very effective, the best part is it only costs a few dollars!

To do so, we need two pieces of plastic (rigid enough, but not too thick either). A drill with a drill bit of 5 mm diameter another 5/32 with a thread tap M10, a saw able to cut two pieces of plastic (4 mm thick or more). 4 tire wraps. A standard bottle holder with screws.

Here is the piece we need (you will be making two of these pieces):

The length of 110 mm corresponds to the distance between the aerobars on my bike. You can change this length to suit your own settings.

The middle hole is used to fix the bottle cage (this hole is threaded so no need for extra nuts, the holes at the ends are present to secure the whole system to the aerobars via tires wrap.

Feel free to paint your plastic parts to your liking. Some electrical tape around your aerobars to avoid friction from plastic parts on the aluminum can be useful depending on the plastic used and the material of the aerobars.

Final result :

23grams with the screws!

Tries wraps to secure the system between the aerobars

 

 

Clean base structure, no bolt, no screw to cut the air flow

 

 

 

Triathlon checklist

Preparing your stuff for a triathlon is always stressful. We are better off taking too much rather than not enough. Starting your race without a vital piece of equipment can be the difference between completing a race, or not. To avoid this unnecessary pre-race stress, print out this race checklist and you won’t ever have to worry about forgetting something again!

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Have this checklist on hand as you are preparing your race bag. I recommend printing it out and going through it 3 times before closing your bag.

Triathlon checklist

Running Calculator

An athlete looking for progress must know his different paces.

tests

Fortunately for us, many studies have been conducted on the subject and conclusions of these have proven great results. Now just trust the table and fill the table honestly.

In the table below you fill the fields with your best time over a distance (in miles or kilometers). Usually we take the official time of a race on a flat course where the distance is true.

Once your record is incremented in the right box with the right distance units you click on “calculate” and the software will generate a table with your paces (Intervals, threshold, recovery …) and also the theoretical time on different distances.

I suggest you to save these paces for your workouts (Running speaking is min/km, the km/h it is when you’re on the bike).

It is also important to update those paces when you establish a new record on a distance!

Link to the table