FEAT 2012-13

October 30, 2012

Hello FEAT Members,

Hope you all had an amazing summer!

Fall is upon us, so it is time to get back into the pool and on those spin bikes.

I recently met with John Merritt, Brendan Morgan and Scott Dressler to get the ball rolling for
this season and to discuss our vision for this year.

FEAT was initially created to encompass an umbrella of racing elements...Endurance,
Adventure and Triathlon but we have concluded that the vast majority of our members compete
in triathlon specific events. So we will continue to be called FEAT but it will now be the acronym
for FErnie and Area Triathlon club.

Our vision/goals this year are to continue with our weekly swims and spin classes and then to
expand by including children (10+yrs) who are keen in developing their triathlon skills. Brendan
Morgan is willing to spearhead biking and running clinics in the spring to hone up on vital
skills such as proper gearing, pacing and simple bike maintenance. If there are teens who are
interested in attending spin classes throughout the winter, they will also be welcome.
Fees at this time will remain the same: $75 single
                                                               $110 couple
      **and the new category:                  $150 family

Swim: Our swim time will remain the same: Friday 6:30-7:30 am starting November 16, 2012.
Travis Leeden (winner of the Wasa Triathlon Sprint event) and current Bullies (Masters) coach
will be our coach this year. He is excited to work with us all individually and as a squad. At our
first swim on November 16, he has asked us each to consider our goals for this year. Do you
have a specific time in mind? Do you simply want to feel more relaxed and in control? Think
about it between now and then and be prepared so that he knows in which direction to take us.
I have spoken to Cam at the pool and at this point, we will not be renting lanes for the club. As
we get closer to spring we may consider doing so. With the facility being open more throughout
the day and week and not closing on the May long weekend for six weeks, we feel that the extra
expense will not be necessary.

Spin: Spin will be held this year on Tuesday nights from 7:30-8:30pm at Evolution. Sessions
will start on November 13th and will run until end of April. We will continue to have sign up links
(Doodle) posted on our blog at www.featracing.blogspot.ca.
NOTE: Paul Attala’s ball class starts at 7pm on Tuesdays. We must walk quietly and
respectfully through (around) that class to get to the spin room. Please do so with as little
disturbance as possible or we will be asked to move our day or time.
In the spring we will organize road rides with the club. Dates/info for these rides will be posted
on our FEAT blog as well. This blog will be our main source of information so check it weekly
for club updates.

Running: Lori Kennedy and I will continue running throughout the winter. Wednesday
mornings 9:00 and Saturday mornings 9:00. Our general routes are along the dyke and bike
trails up Ridgemont and Fernie mountain. We would love to host running clinics for beginner
runners and snowshoeing when the snow is too deep to run in. If there is any interest for
beginner runner clinics, please let me know. Again, I will post the run days, times and start
location on the blog and the Facebook page.

Finally, FEAT would like to host a bike event in the 2013. It will be a multi-distance event
ranging from 20 km to 60 km in the Cokato Road, River Road and Morrisey Road areas. So
watch for posters and registration in the new year and spread the word.

That is all for now. If you would like to be removed from this mailing list, please let me know.
Furthermore, if you know of anyone who is interested in joining the club please, give them my
email address mrsduke88@gmail.com

Nicole Bush

FEAT Spin Sign Up

Please sign your name and click on a bike when attending a spin class.

FEAT spin November 13, 2012 7:30pm
http://www.doodle.com/c347gupfsi5z6ndy
FEAT spin November 20, 2012 7:30pm
http://www.doodle.com/aht2zwtccks2whxh
FEAT spin November 27, 2012 7:30pm
http://www.doodle.com/xynq5a9ugh5yu7ar
FEAT spin December 4, 2012 7:30pm
http://www.doodle.com/pha7m8xvpn5r847t
FEAT spin December 11, 2012 7:30pm
http://www.doodle.com/ncqmcw4qe7iki6is
FEAT spin December 18, 2012 7:30pm
http://www.doodle.com/4qw4heenx743pfgc

Friday May 18 swim

It's our last swim before the pool closes. Anybody interested in going for breakfast afterward? Nicole

Saturday May 12 am run

Anybody interested, please meet at 9:30 am at the Essential Yoga studio. Nicole

Swim Workout - Friday May 11th

Hi folks, no coach for today but here's a classic for you:

"The Eight Steps to Swimming Nirvana"

1 x 200
2 x 175
3 x 150
4 x 125
5 x 100
6 x 75
7 x 50
8 x 25

• Rest is no more than 10 seconds after each distance - so no chit chat! 
• The 100's should be on your pace time.  
• This set magically adds up to a solid 3K practice.  
• Feel free to include some pull or drill into this set to mix it up a bit.

Cheers!

Marty

Satuday April 28 am run

Anyone interested, please meet at the Yoga Essentials studio at 9am.  All levels welcome. 

Running club Saturday am

Anybody interested in running with the running club from Essential Yoga, please join us at the Essential Yoga studio at 9am tomorrow morning (April 21).  All levels welcome.  A yoga class is available afterwards or perhaps coffee at Freshies/Mugshots.  See you then!!

Nicole

Swim Workout - Friday March 30

Warm up:

3 x 200 swim 10 sec R (descend 1 to 3)

DPS:

4 x 25 @ 1:00

Pull set:

50/100/150/200/150/100/50 (10 sec R) 50s and 150s are swim, 100s and 200s are pull

Pace set:

12 x 100 @ pace

Cool:

300 easy

Total: 3000 meters

Swim Workout - Friday March 23

Warm up:

200, 150, 100, 50 (10 sec R)

DPS:

4 x 25 @ 1:00 (descend 1 to 4)

Drill Set:

(100 1-arm fr, 100 catch-up fr) x 2

Main Set:

(4 x 100 @ pace time, 200 pull) x 3

Cool down:

200 easy

Total: 3000 meters

Swim Workout - Friday March 16

Warm up:

400 choice swim

DPS:

8 x 25 @ 1:00 (descend 1 to 8)

Drill set:

50 head up fr

50 1-arm fr

50 finger drag drill

50 fr pull

Main Set:

4 x 50 @ pace time

3 x 100 @ pace time

2 x 200 @ pace time

3x 100 @ pace time

4 x 50 @ pace time

KPS:

(100 kick, 100 pull, 100 swim) x 2 (use #2 as cool down)

Total:2800 meters

Swim Workout - Friday March 9

Warmup:

100/75/50/25/25/50/75/100 (10 sec R)

DPS:

8 x 25 @ 1:00 breathing every 3strokes on 1st and 5th, every 5 strokes on 2nd and 6th, every 7 strokes on 3rd and 7th and every 9 strokes on 4th and 8th.

Pre-Set:

4 x 100 @ pace time (descend 1 to 4)

Main Set:

n x 50 @ 1:01 (see Feb 10th workout for explanation on this set)

Pull Set:

50/100/150/200/150/100/50 (10 sec R) 50s and 150s are swim, 100s and 200s are pull

Total: 1900 (plus n x50) meters

Swim Workout - Friday March 2

Warm Up:

(50 swim, 50 kick) x 6

Drill:

200 1-arm fr

DPS:

8 x 25 @ 45 sec. (Descend 1 to 8)

Pre Set:

4 x 50 @ 1:00 (descend 1 to 4)

Pace Set:

10 x 100 @ pace time

Pull Set:

300 pull (building from slow to fast) 10 sec R

200 pull (build) 10 sec R

100 pull (build)

Cool Down:

100 easy swim

Total: 2850 meters

April links for FEAT spin class

Monday April 2, 2012 7:30 pm
http://www.doodle.com/mxkk98cnzzh2duu5

Monday April 9, 2012 7:30 pm
http://www.doodle.com/m26823ai9mnmp548

Monday April 16, 2012 7:30 pm
http://www.doodle.com/6ddgrgxced7s5mi7

Monday April 23, 2012 7:30 pm
http://www.doodle.com/t6yf4qa579umvap9

Monday April 30, 2012 7:30 pm
http://www.doodle.com/8vidrwhacb6vbtrr

Saturday Mar 31st am run

Anybody interested, please meet at the Annex Park entrance at 9:30 am 

Nicole

Saturday March 17 am run

Lori will host anyone interested in running Saturday am. Please meet her at 9:30 at the Annex Park Entrance.  Have a great run!

Nicole

FEAT Spin Class March links

Monday March 5, 2012 7:30 pm
http://www.doodle.com/d4csri2tnbgnuc4x

Monday March 12, 2012  7:30 pm
http://www.doodle.com/334k7wqr47cdg387

Monday March 19, 2012  7:30 pm
http://www.doodle.com/rvwa49cf7a66w9ak

Monday March 26, 2012  7:30 pm
http://www.doodle.com/zqcxmtk4wrp7g39w

Saturday Mar 3 am run

How's 10am at the Annex Park entrance?  See you then....

Nicole

Leap year day run

Anybody interested, please meet again at my place 8:45 am   1392-11th Ave

Nicole

Swim Workout - Friday Febraury 24th

Warmup:

50/100/150/200/150/100/50 (10 sec rest, start slow finish set fast)

DPS:

8 x 25 @ 45 descend 1 (slowest) to 8 (fastest)

Main Set:

3 x 100 @ (pace-5)*

200 easy pull (15 sec rest)

• Repeat three times in a row with no extra rest between repeats.
• Don't take extra rest after your third 100, leave on your pace time and go right into the pull.
• *(pace-5) is your usual pace time for 100s less five seconds (i.e. if you usually swim 100s on a 1:30 pace time, do this set on 1:25).

Cool Down:

200 easy

Total: 2700 m

Swim Workout - Friday Febraury 17th

Warmup:

200 swim

2 x 100 choice

4 x 50 swim descend 1 (slowest) to 4 (fastest) (10 sec Rest)

DPS:

4 x 25 @ 45 sec

Pull Set:

(50 scull / 100 pull / 100 swim) x 3 (no rest)

Pace Set:

6 x 100 @ pace

200 pull (30 sec Rest)

4 x 100 @ pace

Cool:

100 easy

Total Distance: 2650 m.

Swim Workout - Friday Febraury 10th

Warmup:

8 x 75 choice (10 sec rest)

Descend:

6 x 50 @ 1:00 descend 1 (slowest) to 6 (fastest)

DPS:

4 x 25 @ 45

Main Set:

n x 50 @ 1:01

...where n is the maximum number of 50's you can do on a 1:01 pace time where you finish each 50 before the pace clock hand gets back to the 60. Be ready for an intense finish to this set!

Example:

• You leave with the pace clock's red hand at the 60.
• You swim your 50
• on your second one you leave when the red hand gets to the one.
• after five 50s you'll leave on red 5, after ten 50s you'll leave on red 10, etc.
• each time you must finish your fifty before the red hand gets back around to the 60.
• That means you have 60 seconds to finish your first 50. And after 10 50s you have 50 seconds to finish, after 20 50's you have 40 seconds to get back, etc.
• Do as many as you can until you finally can't get back before 60.

There's an option to take a minute rest after you miss your last 50 and then try to complete it again.

The top swimmer did 24 x 50 at practice ...

Cool Down:

(100 kick, 100 pull, 100 swim) repeat until practice is over.

Swim Workout - Friday Febraury 3rd

Warmup:

100/75/50/25/25/50/75/100 (10 sec Rest)

DPS:

4 x 25 @ 45 sec

Kick/Pull/Swim:

100 kk / 50 pull / 50 swim

50 kk / 100 pull / 50 swim

50 kk / 50 pull / 100 swim

10 sec Rest after each

Pace Set:

8 x 100 @ pace

1 min rest

8 x 50 @ pace

Cool Down:

100 kick

100 pull

100 swim

Total: 2700 meters

Saturday am run Feb 25

20 cm rule!!!  I'm going skiing!! Have a good run.  May i suggest snow shoes??!!

Nicole

Wed Feb 22 am run

Anybody interested, please meet at 1392 11th Ave @ 8:45am

Nicole

Saturday Feb 18 am run

Anybody interested please meet at the Annex Park entrance at 9:30 am.  See you then

Nicole

Wed Feb 15th am run

Anybody interested please meet at my house in the Annex 1392-11th Ave at 8:45.

Nicole

Saturday Feb 11 am run

Anybody interested, please meet at the entrance to the Annex Park at 9:30 am.  See you then. 
Nicole

Swim Workout - Friday January 27

Warmup:

8 x 75 choice swim w/ 10 sec Rest

3 x 50 swim w/ 10 sec rest - descend 1 (slow) to 3 (fast)

4 x 25 @ 45 DPS (Stroke Count)

Main Set:

25/50/75/100/125/150/175/200/175/150/125/100/75/50/25

10 sec Rest after each distance

*odd distances are pull

**swim second half of set faster than first half

Cool Down:

200 (50 kick, 50 swim)

Total:

2650 meters

Saturday am run

Anybody interested please meet at the entrance to the Annex Park at 9:30 am

Nicole

Saturday am snow shoe

Anybody interested, please meet at the entrance to the Fernie Provincial Park at 9:30 am.  Hopefully we will climb up Stove trail and come down Dem Bones.

Nicole

Friday January 20th swim practice

Warmup:

4 x 100 swim w/ 10 sec R

4 x 50 build w/ 10 sec R (build means start each 50 slow and then build your speed throughout the 50)

DPS:

4 x 25 @ 50 sec (count your strokes)

Drill:

4 x 50 drill w/ 10 sec R

1 - head up fr

2 - 1-arm fr

3 - finger drag drill

4 - pull

Pace Set:

8 x 100 @ pace time*

Set your pace time so that you can finish the set and get 5 to 15 seconds rest after each 100. This is the hard effort set.

Pull Set:

6 x 100 pull w/ 10 sec R

Cool Down:

200 easy (50 kick/50 swim)

Total: 2500 meters

FEAT Spin Class February 2012

Spin class sign up for February 2012

Monday February 6, 2012 7:30 pm
http://www.doodle.com/araifpum9utr9cse

Monday February 13, 2012 7:30 pm
http://www.doodle.com/6y73wcb85fwtiwyu

Monday February 20, 2012 7:30 pm
http://www.doodle.com/ngc3wkh3aitcz2u3

Monday February 27, 2012 7:30 pm
http://www.doodle.com/25bacgsa8q2kfhzb

Nicole

Saturday Jan 14th run

Anyone interested please meet at the entrance to the Fernie Provincial Park at 9:30am.  We will be running up Hedonism as a trial run of the Tears and Gears Wheezer, Feb 4.  Bring your snow shoes in case the snow hasn't been packed down.  See you then.

Nicole

Run Saturday Jan 7th

Anyone interested, please meet at the Annex Park 9:30 am.

Nicole

Spin Classes January 2012

Here are the links to reserve your bike for spin classes from Nov 28, 2011 to January 30, 2012
To open them, highlight the link, right click and Open Link in New Tab

Monday January 2, 2012
http://www.doodle.com/nzcbk5b5kfcuxkqw

Monday January 9, 2012
http://www.doodle.com/a2iqmw7tegnm48kq

Monday January 16, 2012
http://www.doodle.com/3r3eeyhupt56vscx

Monday January 23, 2012
http://www.doodle.com/c5i8p6fvgvzdmsyv

Monday January 30, 2012
http://www.doodle.com/ene6vqnheqaft8iw

New Year Swim Practices

Happy New Years everyone!

I will be away for the first part of January so the first coached practice will be on Friday January 20th.

Hopefully everyone managed to not overdo it over the holidays. But if you did, here are a couple of sets to get you burning those calories up. Use these as a main set in your workout. Combine them with a warmup, drill set and a pull or kick set to make a complete workout.

Angie's Revenge:

10 x 100 fr @ challenging pace time

The Broken Mile:

Swim 11 lengths, take 10 seconds rest,

Swim 10 lengths, take 10 seconds rest,

Swim 9 lengths ...

Etc, etc ... until you get down to 1 length at which point the set is done and you have swum 1650 meters, or 1 mile.

The Eight Steps to Swimming Nirvana:

1 x 200

2 x 175

3 x 150

4 x 125

5 x 100

6 x 75

7 x 50

8 x 25

This is a 3000 meter set that can be swum as a whole workout. Mix in some drills, kicking and pulling for some of the distances.

That's it - get at 'er!

See you on the 20th.

Marty

Swim Workout for Friday Dec 23rd

Warmup:

4 x 100 swim (10 sec R)

4 x 50 @ 1:00 descend 1 (slow) to 4 (fast)

4 x 25 @ 45 DPS drill

Drill Set:

(100 touch-touch fr drill, 10 sec R, 100 pull, 10 sec R) x 3

Pace set:

(5 x 100 swim @ pace time) x 2 with 1 min R after first time through.

Cool Down:

100 kk 10 sec R

100 pull 10 sec R

100 swim 10 sec R

Total: 2600 meters