Interested in Multi-Sport? RiverPlace Athletic Club Has Just the Program!

Intro to Multi-Sport with Bryant Howard

Interested in learning more about, and training for, Multi-Sport? RiverPlace Athletic Club trainer Bryant Howard has just the program for you!

This four-week session (Beginning Sunday, September 19 at 9:00 am) is geared toward both beginners to multi-sport, as well as the more experienced participant who is looking for structure in their training. Each participant will be given an individualized training plan, which also includes strength training recommendations.

In addition to the group’s Sunday practices, participants are encouraged to attend the RAC’s Tri Club practices, which meet on Tuesdays/Thursdays at 6:30 am. Intro to Multi-Sport will culminate with the Beaver Fever Duathlon, held on October 17 in Philomath. Members pay: $59. Non-Members: $99

For More Information, Contact: RiverPlace Athletic Club

Summer Sprint Series + Carpooling

Hey all, many of you know that our tri group is participating in #2 of the Summer Sprint Series being put on by Athletes Lounge at Hagg Lake tomorrow night at 6:30pm. Everyone is welcome and it’s only $25 for a live triathlon training experience. It is a mass start, there is a running clock, and a full fledged transition zone to practice. In case you haven’t heard, there will be people leaving from HFAC at 5:15pm to head up via carpool/caravan. Also, if there is anyone interested in carpooling from BAC, Cathy C. is interested in that. Anybody that is up for it can comment on this post and organize amongst yourselves…..see you all out there!!!

Jim

Tri Club Activities

I hope everyone has a terrific weekend and was able to get out and enjoy that beautiful weather. The “Second Sunday” ride was a lot fun for Jim and I…we’re VERY excited about how things are coming along. Our next organized “Second Sunday” event is August 8th, hope to see even more of you out for that one. I know that Jim is also planning another weekend event in August, so keep an eye out for that announcement when details become available.

Our mid-week training here at RAC is gaining momentum. If you’re in the area or just need to re-arrange your schedule we are always open to having more participation.

Tuesday
5:30am – Master’s Swim (w/Ralph)
6:30am – Track Workout (its a GREAT combo workout for those that do both)
12:00pm – Tri Specific Swim (open water skills/freestyle focus)

Wednesday
12:00pm – Indoor Bike (optional run to follow)

Thurday -
5:30am – Master’s Swim (w/Ralph)
6:30am – Bike-Run Combo (this week will be THRESHOLD BIKE –> Aerobic Run)
12:00pm – Master’s Swim (w/Ralph)

**Thursday evening there is also anadditional training opportunities to consider;
Vancouver Bike Club hosts a 10 mile Time Trial at Vancouver Lake starting at 6:30 pm (register at 6pm)
It costs $2 and is a nice little training event that typically draws a lot of triathletes through the summer.

Have a great week everyone…keep Tri’ing!

Bryant
OAC Tri Club – RiverPlace
“The meaning of life is to TRI it!”

Race Kudos

To echo Jim’s comments great job everyone that took part in any of the events at Pacific Crest. The racing was challenging, the support was great and the post race activities were a blast…. Thanks everyone for another great Pac Crest weekend.

Side note…huge congratulations to Liz for finishing another Ironman !!!! She had a great race in Idaho this past weekend and to Cathy for finishing the Seattle marathon she pushed through some challenges during the race and had a great finish.

Remember Bryant, Jim and I all offer individual training schedules to help you to reach your race goals.

Hope to see everyone soon….

Coach Rod

Pacific Crest Recap

Hey guys, just returned from a great weekend in Sun River for the Pacific Crest Sports Festival so I thought I would send out a quick recap of all the festivities. We had great weather, sunny and warm! Congratulations to everyone who competed, every made it and not one got injured! Always the first priority. We had a great bunch of tri-groupers out threre. Lisa, Sarah, Molly and I all did the long course triathlon. John Gordon did the swim/bike as a relay, Rod and Dennis both were on long relay teams, and Crystal finished it off with the Olympic Tri!

For anyone interested, I’ll give you my perspective from the 1/2 Ironman. The race started exactly on time this year! The water was cold as usual, 58-63 degrees depending on which race official you asked. I’ve come to expect that from Wickiup though. The swim felt good for me, a little hard to sight into the morning sun going to first buoy, but calm water and I just tried to relax and take one stroke at a time and BREATHE! Came out of the water feeling solid (thanks to fresh custom earplugs from Sarah) and tried to hustle into T1.

Transition a little slow, my hands were shaking a little from the cold water, but got my bike gear on, took a quick a quick drink, ate part of a bar, and started motoring. Weather was perfect for the bike, the feeling in my feet came back by mile 8, and then I felt great the rest of the way. Always tempting to climb fast, but kept my cadence high and just tried not to burn my legs too much. Downhill was superfast! Very little wind coming down this year and I felt really fast going into T2.

Again a little slow in transition (quick sani-can stop), and out to the run. HOT! Who were we kidding thinking it would be cool this year at Pac Crest? Does anybody else wonder if that’s what it feels like to run through a pizza oven? I just tried to stick to my pace and walk through every aid station. Ice water on my head, down my jersey, and a little to drink at every station. Keep it steady Yost. Nothing better than the cheers and hearing them announce your name at the finish line, except getting to cheer all your friends on as well! Good job guys, another great year at Pacific Crest! – JIM

Jim Yost
MS Exercise Physiology, NASM Sports Fitness Specialist
OAC Triathlon Club Coach

Masters Swim

If you’re looking to develop your speed or stamina while swimming, consider coming by the Masters Swim program at all three of our facilities. Expert coaches and supportive participant groups make this one of our most popular membership-inclusive adult programs. For those of you interested in our Triathlon Club, you’ll also make some great contacts from that community there.

In the meantime, RAC Tri Coach, Bryant, shares some swim technique target areas for triathletes that a colleague had passed on. Do any of these apply to you?

1.Kick
◦Not kicking from the hip (i.e., you can feel your butt working?)
◦Not pointing toes (focus on ankle flexibility)
◦Kicking too deep or outside the body line (to help in rotation)
◦All of the above can cause drag behind the body, which will slow you down and drop your legs and hips towards the bottom of the pool.

2.Balanced body
◦Lifting the head to breathe or holding the head too high during swim (turn head and have one eye in water always)
◦Dropping lead arm too soon (lead arm stays extended out to front until recovery arm is forward of head)

3.Arm stroke
◦Not setting up the stroke with an effective catch phase (same as above)
◦Not holding onto the water effectively under the body and throughout stroke (dropping the elbow)
◦Not finishing the stroke effectively enough to get over onto your opposite side and set you up for an effective catch phase.

Tri Club Updates

Great to see so many friendly faces Friday morning. We have been collecting feedback and we’re ready to roll out the new schedule for the RiverPlace Tri Club. Starting next week the training opportunities for triathletes in the downtown area will be dramatically expanded and moved to the mornings in response to member requests. Here’s how it will look starting next week;

Tuesday 6:30am: Run (Technique, Speed and Energy Systems Training)
*Wednesday 12:00pm: Indoor Cycling (*open to all members)
Thursday 6:30am: Combo (Bike/Run or Swim/Bike/Run)
“Second Sunday” (monthly): Long Bike or Long Run

Note: We have scheduled these workouts to mesh with the master’s swim training schedule.

The goal for 2010 is to get a group training together consistently and build the foundation for future offerings. For more info, pricing, registration or any other questions at all contact RAC’s Coach Bryant at tri at therac.com

RAC Tri Club Info Meeting June 4 – 7am

The RAC is proud to introduce one of our newest team members – Bryant Howard. Bryant is our new triathlon team coach. He competes himself and coaches athletes of all standards. Bryant has written his coaching philosophy below with an invitation to a get to know you session at the RAC on June 4th. Please join us in welcoming Bryant to the team.
–
My name is Bryant Howard and I’m the new guy coaching the Triathlon Club at RiverPlace. I personally am an active triathlete, but I am also a husband and a father as well, so I understand the challenge of finding a sustainable balance with my training, work and family life. We ALL participate in sport for personal reasons, but ultimately I believe that we all strive to maintain healthy LIFESTYLE habits. Some years that may mean cutting back on racing, other years that may allow for an Ironman, but through it all, we gain strength from the consistency, support and accountability of a group. With that in mind I have been working with club ownership to develop an exciting new program and want to invite you provide feedback. On Friday June 4th from 7-7:30am we will be hosting an informational meeting with bagels and refreshments at the RAC Conference Room to discuss a proposed schedule of group training, some of the exciting member benefits for 2010 and to get your thoughts on how to grow the program.

Our goal is create a program that meets the needs of a broad spectrum of endurance athletes from the individual that participates strictly for fun and fitness to those that aspire for competitive success. I believe that a club is defined by how welcoming and supportive it is and I will strive to create an atmosphere that supports you and challenges you at the same time.

I hope that you will join us on the 4th and consider participating in the program. If you have questions, or want to provide feedback via email I can be contacted by email Click Here. or by phone at 503-221-1212.

Yours in health,
Bryant Howard

Running & Cycle Groups

Hey OAC members, want to find a group to run or cycle with outdoors this summer? Or share your favorite trails or routes?

In this month’s billing stuffer we told you about our BAC and RAC running clubs that hit the outdoor pavement Saturdays at 8am. You can email the Certified Personal Trainers who lead these groups by clicking here: Email Hayley for BAC or Email Michelle for RAC .

Hawthorn we’re working on organizing a group! Email Fitness Manager Annie Flitcroft if you are interested!

Our clubs are also perfect launch points for an outdoor cycling trip. Enjoy the famous Willamette Riverfront path from the RAC, or the quiet stretching roads surrounding HFAC and BAC.

If you’re out in Bethany, say hello to our friends at Sunset Cycle . Not only are they are a great local resource for equipment and knowledge, they run regular community rides you can drop in on!

We also encourage our members to go “grass roots”. Feel free to leave a comment if you’d like to find someone to run or cycle with at a particular time. You can also share ideas on your favorite path or location. We’ve created this site to help our community connect, so we invite you to use it and tell your friends!

OAC Tri Club Update

In this month’s billing stuffer we shared an exciting announcement. After an extensive interview and vetting process we found a new OAC Tri Club coach that we feel meet our high standards for excellence. Bryant Howard will be joining existing coaches Jim Yost and Rod Ilg, as well as our extensive pool of cycling, aquatics and running professionals.

As coaches of the weekly TriClub workouts, Bryant and Jim both bring to the table outstanding resumes, proven records of excellence and an amazing ability to work with athletes at all levels of performance, from beginner to elite and everything in-between. Expect a strong sense of camaraderie as well as access to the coaches’ and team members extensive knowledge bases.

Enrolled Tri Club members have full access to these weekly workouts at all three OAC facility. The schedule is as follows:
BAC – Mondays at 5:45 pm with Coach Jim
HFAC – Wednesdays at 6pm with Coach Jim
RAC – Tuesdays at 5:45pm with Coach Bryant.

Now that our coaching team is complete, the next task is to layout this season’s full calendar of workshops, clinics and events. Our Spring events included a Minute Triathlon, Free Style Swim Stroke Workshop, and Outdoor Bike Hill Climb, among others. They went fantastically and we want to send out a huge thank you to all the members who participated!

Keep an eye out here and in our newsletters and clubs for new events to be scheduled and remember that members of the group will be at the following local races:

★ Blue Lake – Saturday June 5th
★ Pacific Crest – Saturday June 26th
★ Hagg Lake – Saturday July 10th

For more information about the Tri Club you can click to Email Jim or Email Bryant.