LPC Triathlon Clinic #1 (Windsor)

Hosted by Windsor Aquatic Club, participants will truly enjoy swimming at the new world-class Windsor International Aquatic and Training Centre.

Swimmers will be placed into three different groups (beginner, intermediate, advanced).

Beginner swimmers will progress through the most basic front crawl drills.

Total distance covered will range from 800m to 2500m depending on what group you take part in.

Coaches Jeff/Debbie/James/Mark will provide stoke correctional feedback throughout the practice.

Participants will learn tri-specific drills, and practice open water simulations.

What to Bring:
Bathing suit
Swim cap
Swim goggles
Towel
Water bottle with sport drink
Snack to consume after swim
optional to bring swim fins (if you own a pair)

The Run Session will begin with run-specific dynamic stretches, and then participants will perform a few running-specific drills that are appropriate for endurance runners/triathletes.

After the drill session, participants will run at their own pace, and for the duration of their choice.

What to Bring?
Change of clothing for run workout
Running shoes
Running hat & gloves
Run clothing (outdoors)
Water bottle with sport drink
Snack to consume after run

A triathlon performance and injury prevention exercise session will be led by Registered Physiotherapist, Charlotte Loaring. Learn why core, gluteus medius, and single-legged exercises are a worthwhile addition to any training plan, and more importantly, learn how to perform these exercises correctly.

What to Bring?
Towel or exercise mat
Water bottle with sport drink

Performance Nutrition Consultant Mark Linseman has advised countless endurance athletes, from beginner to professional, on proper race-day hydration and nutrition. He has a Masters in Exercise Nutrition and Metabolism, and has presented at the American College of Sports Medicine Annual Meeting, and the Canadian Society for Exercise Physiology Annual Meeting.

Part 1 at Jan 11th LPC Tri Clinic:
Hydration/Nutrition Show & Tell: Please bring in one or more of your favourite hydration/nutrition items (sports drinks, gels, bars, salt pills, homemade concoctions, etc), and tell us why you like this product and why it works for you. Or maybe you're not sure if it's the best thing for you and you're looking for some new suggestions. We will discuss some general, research-based recommendations for hydration and nutrition and figure out where your favourite product fits in, or which other products might work for you.

Part 2 at Feb 22nd LPC Tri Clinic:
Digging Through the Pile: There are about a million different hydration/nutrition articles out there, in books, magazines, and of course on the internet. Many articles talk about the "best" or "only" strategies to properly hydrate, fuel, recover, and which products are best. We'll discuss how you can effectively dig through all of this information in order to help you discover what works best for you.

A motivating 1h to 1h45' indoor bike session will take place in the brand new conference room at the Windsor International Aquatic and Training Centre.

Motivational music and video will keep everyone entertained while Coaches Mark, Peter, and James lead the group through a ride over simulated undulating terrain while discussing topics such as: natural cadence, pacing strategy, hydration strategy, nutrition strategy, climbing strategy, and target perceived exertion.

The intensity and duration of the bike session will vary depending on one's current fitness level and ability. Some will ride upwards to 1h, while others will ride upwards to 1h45'.

What to Bring?
Change of clothing for bike workout (outdoors)
Bike
Bike Trainer (bike trainers and spin bikes will not be available)
Large towel to place under bike and trainer
Spare tube in case you get a flat tire
Bike shoes (if you have clip pedals)
2 Water bottles (one of them filled with sport drink)
Snack to consume during and/or following bike

Coach James Loaring
Founder and Head Coach of Loaring Personal Coaching (LPC). NCCP Certified Triathlon Competition Coach. Triathlete since 1993. Professional Triathlete 2002-2009. Triathlon Coach since 2003. Former Canadian 'Kids of Steel' Champion. Bronze medalist at the 2002 ITU World Age-Group Triathlon Championships. Recipient of the Triathlon Ontario "Mr. Triathlete" award. Participated in numerous ITU World Cups and Pan-American Cup Triathlons between 2002 and 2009. View James' profile here.

Coach Mark Linseman
LPC Triathlon Coach. NCCP Trained Triathlon Coach. Elite triathlete with 15 years of triathlon experience. Master's degree in Exercise Nutrition and Metabolism. Performance Nutrition Consultant at the University of Guelph. Conducts laboratory and field analyses on triathletes and other endurance athletes to create and modify race-day hydration and nutrition plans. View Mark's profile here.

Coach Jeff Cowan
Head Coach of Windsor Aquatic Club (WAC). LPC Technical Swim Coach since 2006. NCCP Certified Swim Coach. 12 years coaching experience in Windsor. Teacher with WECDSB since 2001. Former Captain of Colgate Swimming and Diving Team. 7-time medallist at the Canadian Masters Swim Championships. Head Coach of Team Canada/Windsor at the International Children Games in Greece (2009), and Scotland (2011). Swimming Technical Director for 2013 International Children's Games in Windsor.

Coach Debbie Grant
Assistant Coach at Windsor Aquatic Club. NCCP Certified Level III Swim Coach. 1980 Canadian Olympic Team Member. 1982 World Aquatics Championship Team Canada Member. Former Head Coach of Windsor Aquatic Swim Club, Saskatoon Goldfins Swim Club, University of Saskatchewan Swim Team, University of Calgary Swim Team. Former University of Calgary Athlete of the Year. 14 years of coaching experience.

Physiotherapist Charlotte Loaring
Registered Physiotherapist and Owner of Loaring Physiotherapy & Health Centrein Tecumseh, ON. Medical team member at the Canada Summer Games (2001), Pan Am Juniors (2005), Canadian Track & Field Championships (2007), and International Children’s Games (2013). Former national-level varsity swimmer and co-captain of the University of Toronto Swimming Team.

Cycling Instructor Peter Evans
Certified Spin/Cycling Trainer with 15 years of program instruction experience. Cycling Instructor for City of Windsor Parks and Recreation, since 2006. Cycling Instructor for various local fitness centers, since 1998. Keiser, Schwinn and Les Mills Cycling Instruction Certifications. Core and Strength Instructor for City of Windsor Parks and Recreation, since 2007. Coach for Kids of Steel program for Big Brothers/Sisters United Way Windsor Essex Leadership Program (2007, 2008). Coach & Founder of the Mackenzie Financial Corporate Running Club. 20 years of experience participating at numerous triathlon and run events.