2014 Centaur Subaru Triathlon Clinics

Centaur Subaru

2014 Centaur Subaru Triathlon Clinic

Centaur Subaru – Triathlon Clinic Weekend

 

Centaur Subaru is proud to support grassroots triathlon in Calgary for the fifth straight year. Both beginner and intermediate triathletes are invited to attend a free clinic put on by Canadian professional triathetes Jon Bird and Grant Burwash. The first day will have athletes test the new Calgary 70.3 course at Auburn Bay. We will focus on skills and tips for swimming in a lake, including sighting, entering and exiting the water, swimming straight, pack swimming dynamics and wetsuit information. This course is limited to the first 35 people that RSVP. All participants are required to have an Alberta Triathlon Association membership to participate.

 

Day 1 – Swim

Auburn Bay – Saturday May 24, 2014 -8:30am
8:30am: Arrive, chat about technique, tips & swim strategy
9:00am: start swimming ~30mins
9:45am: T1 discussion and any other questions.
10:30am:   Headed home in a warm car
What to Bring:

Swim suit, goggles, wetsuit, swim cap, neoprene cap (if you have one), towel, warm clothes
Day 2 – Bike/ Run

North Glenmore Park – Sunday May 25, 2014 -9:30am

 

The second day will have athletes test out the transition area for the Calgary 70.3 course at North Glenmore Park. The bike-handling course will focus on skills and tips for bike handling, pack riding, climbing, basic bike maintenance and road safety. Following the short bike run athletes will learn quick transition tips, maximizing your run tips and some dynamic run drills that will prevent injury. This course is limited to the first 35 people that RSVP, each participant will receive a free catered lunch and some PowerBar products. All participants are required to have an Alberta Triathlon Association membership to participate..
9:00am: arrive
9:30am: clinic begins with cycling segment.
10:30am: start practicing transitions and run segment begins.

11:30- Lunch and discussion
What you need to bring:

Bike, Helmet, warm clothing, towel, toque, gloves, riding jacket, running shoes

 

 

Jon Bird – jonbird@shaw.ca

Grant Burwash – grantburwash@gmail.com

Cost – FREE * requires a ATA license and signing a waiver

To register for this course please submit the following online form. If the form is no longer active the clinic has filled up.

 

https://docs.google.com/forms/d/1LJDy_phxtCwR2as-W3dzjEclNpznl-iKURoq5ItjyXE/viewform

Centaur Subaru Clinics 2012

 

Centaur Subaru – Triathlon Clinic Weekend

Day 1 – Swim & Bike

Cottage Country -Ghost Lake – Saturday June 2, 2012 – 10:00am

 

Centaur Subaru is proud to support grassroots triathlon in Calgary for the third straight year with day one. Both beginner and intermediate triathletes are invited to attend a free clinic put on by Canadian professional triathetes Jon Bird and Grant Burwash. The first part of the morning will have us test out Ghost lake. We will focus on skills and tips for swimming in a lake, including sighting, entering and exiting the water, swimming straight, pack swimming dynamics and wetsuit information. Following the swim we will dry off and warm up with some goodies from fresh kitchen then hope on the bike. The bike-handling course will focus on skills and tips for bike handling, pack riding, climbing, basic bike maintenance and road safety.  This course is limited to the first 35 people that RSVP, each participant will receive a free catered lunch, water bottle and some PowerBar products. All participants are required to have an Alberta Triathlon Association membership to participate.

Itinerary:

 

10:00am: Arrival and get into your wetsuit

10:00 – 10:15: Brief chat from Grant and Jon about what to expect

10:15 – 10:45: Swim for as long as you can comfortably

10:45 – 11:30: Warm up and get changed – ‘ what to expect on the bike’

11:30 – 1:00: work on drafting bike handling and gearing

1:00 pm: lunch and PowerBar samples and talk on bike mechanics by Speed Theory

 

What you need to bring:

Bike, Helmet, warm clothing, wetsuit, towel, toque, gloves, riding jacket

 
View Centaur Subaru Clinic Day 1 in a larger mapiew Centaur Subaru Clinic Day 1 in a larger map

 

Centaur Subaru – Triathlon Clinic Weekend

Day 2 – Run Clinic

North Glenmore Park – Sunday June 3, 2012 – 10:00am

 

Centaur Subaru is proud to support grassroots triathlon in Calgary with the second day of our weekend triathlon clinic. Both beginner and intermediate and advanced triathletes are invited to attend a free clinic put on by Jon Bird and Grant Burwash of Talisman Centre’s Endurance Training Systems. This run clinic will focus on skills and tips for Calgary 70.3 including race nutrition, staying cool, fast transitions, running form and a preview of the 70.3 run course. This course is limited to the first 35 people that RSVP, each participant will receive a free catered lunch, water bottle and some PowerBar products. All participants are required to have an Alberta Triathlon Association membership to participate.

Itinerary:

 

9:45am: Arrival and light warm up

10:00am: Begin 21 km run preview of 70.3 course (you don’t have to run the full 21km)

11:45 – 12:00: Running school with focus on technical running form

12:00 – 12:15: lunch and talk on transitions and nutrition

 

What you need to bring:

Running shoes, appropriate running gear, warm down gear for post run

 

View Centaur Run Clinic in a larger map

 

Grant Burwash – grantburwash@gmail.com

Cost – FREE * requires a ATA license

Tready run is the start to a great Saturday

Saturday was always destined to be a good day. A good friend of mine was having a wedding celebration that night in Ardrossan AB by Edmonton. This meant a night of catching up with friends and dancing in a festive atmosphere. This was also the first road trip in my new Subaru, but I’ll write on that later.

That morning I slept in a little and when my alarm went off at 6:15 I wasn’t feeling to perky. I had decided to do my long run on a tready at Talisman instead of dragging clothes around and running outside. This turned out to be a fabulous decision. I was supposed to do a 90-100mins run, but I was loving it. This was by far the best treadmill run I have ever had. I completely zoned out, was enjoying myself thoroughly and was cruising along. I can honestly say at that time there was nothing else I would have rather done. I kept extending my run until I hit 115mins and had to stop for the spin class. I didn’t even notice that I had a bloody nipple until one of my athletes affectionately pointed it out before making it a point of conversation for the 2 hour spin class.

After the run I quickly jumped on my bike for a 2 hour base ride and was holding quite good wattage. Energy levels were high until the last 30mins when I was getting hungry. Realizing I was going to be a hazard on the road, I drove home for a bite to eat and a quick nap before making the trek up past Edmonton. My legs were definitely stiff by time I got there, but loosened up very quickly as the dance music came on. When you are one of 8 individuals under 35 and the only other guy other than the groom, there is a lot expected of you. Needless to say, I danced the night away and went to bed quite fatigued and satisfied with another good day in the books.

1hour 55min run + 2hour bike + 3 hours of dancing = Epic Saturday

G-Force

Banff race report

This weekend was the inaugural Subaru Banff International Triathlon. Jon and I headed out Friday morning in our Subaru WRX STI to test out the waters and get prepped for the race. After a quick bike ride of the beautiful bike course and a quick dip in the frigid water, it was time to relax with some friends and prep for the day that was ahead. Before I get any further, I want to deeply thank Paul at Centaur Subaru, and Subaru for the support they showed me this weekend. It was truly a positive experience I had that left me feeling like a superstar. Everything was taken care of and lots of fun was had by all.

Saturday morning turned out to be a little hectic trying to get things ready for the race. Due to the transport of good between two transitions and the cold weather, my warm up was a little shorter than I would have liked. When the gun finally went off I tried hard to get into a rhythm quickly. The cold water (11*C) turned my face, feet and hands numb almost immediately, but by 500m I found myself in 2nd place behind Jon. The air temp was about 5*C and sprinkling, but I had decided to only race in arm warmers and to put gloves on in T1. The gloves didn’t actually happen though. When I got to my bike I tried to put my hands in my gloves and failed miserably the first time because I couldn’t manipulate my hands. So, I scraped the gloves and headed out on the bike.

The first 15km of the bike were actually ok. I was riding descent, settled into a groove and wasn’t that cold. The entire bike course was actually quite sketchy and I was weaving in and out of people the entire time. I kept thinking this was crazy, but then remembered Jon was ahead of me. I kept telling myself “Jon is even crazier than I am, so I need to be aggressive.” When I hit about 15km on the bike I started to really shiver and soon was shivering uncontrollably. My hands were no longer working to drink or eat anything and I was having a hard time controlling my bike with all the shivering. The final portion of the bike was really cool. You shot into town riding down Banff Ave and then headed to T2 at the end of the street. During the entire bike I really tried to push the pace, but my body was already shutting down. My legs didn’t want to work and my knees were aching.

Once in T2 I was really excited to get off the bike and hopefully start warming up. As I entered T2 I saw Jon leaving and though “Yes, I can do this.” However, my second transition was the longest of my life. For the life of me I couldn’t get my shoes on. Everything was numb and I was completely helpless. Thankfully there was a wonderful girl in T2 who helped me put my shoes on. What a sweet heart and race saver! It’s pretty embarrassing when a pro athlete needs help to put their slip on running shoes on…yikes! The first 5-7km of the run were brutal. I tried to find a fast rhythm, but my legs wouldn’t go. I knew my pace was slow and that I wasn’t catching Jon and this frustrated me to no end. Finally my legs started to warm up and I began catching Jon. Unfortunately this was to little to late and I crossed the finish line in second. For the third straight time this year I had the fastest run split and set the run course record.

Congrats to Jon for a very impressive win. Typically I don’t mind racing in tough conditions because I can suffer through it, but this weekend go the best of me. My legs felt completely fine the next day, probably because I wasn’t physically able to dig deep enough to hurt them. I am glad that I raced though and did have a good time this weekend. Every race is a unique journey and experience and I’m happy to have had this one.

Full Results

1 Jon Bird       Calgary     AB  1 1:43:56   1  7:17  0:59  1  1:35    1  8:52    4 0:57:52  39.4    1 1:06:43   73  1:55    1 1:08:37    2 0:35:19  3:32    1 1:43:56
2 Grant Burwash  Calgary     AB  2 1:44:31   2  8:07  1:05  2  1:57    2 10:04    5 0:58:08  39.2    2 1:08:12   50  1:40    2 1:09:51    1 0:34:40  3:28    2 1:44:31
3 Luke Gillmer   Northmead   AU  3 1:53:18   5  8:31  1:09  3  2:32    3 11:03   11 1:02:11  36.7    4 1:13:14    5  1:07    4 1:14:21    7 0:38:57  3:54    3 1:53:18

G-Force

Racing the Subaru Banff International Tri on Saturday

Training has been very heavy lately and this has left my body in a state of fatigue. Currently my body feels very tired, but I know that the work I’ve put in will provide me with the needed fitness to finish off this season of racing. I have two races left this year. This Saturday, I’m racing the Subaru Banff International Triathlon. The race goes at 9am in Two Jack lake. Looks like the water will be around 12*C and the air will be a balmy 5*C or so at race start. I’m still trying to figure out how to stay warm, so I’ll let you know how that works. Tomorrow morning I’m heading to Banff to test out the waters and ride the course. I’m looking forward to a solid race and a beautiful course that ends with a run along Banff Ave.

G-Force

Bike day and Kids day

This morning was the first Centaur triathlon camp of the year. Jon and I woke up to fantastic weather and the day only got better. We had about 30 people show up for our bike handling course and if they had half as much fun as I did, the day was a success. It’s great to be able to talk to people about the sport that I love and pass on my knowledge to them. After we hung out int he sun and ate a catered meal from Fresh Kitchen and talked about bikes. This past week was incredibly busy trying to get things together for the day, but it honestly went off perfectly. If you attended the camp, I’d love to hear your feedback on what you thought about it.

On Tuesday Jon and I talked to about 40 grade 5/6 students about sport, university and goal setting. In the past I have done a bunch of public speaking and very much enjoy it. The kids were so responsive and ate up the entire presentation. They had lots of questions about our bikes, eating and how we got to be where we were. One of the most inspiring parts was when we asked them what goals they had for themselves. They had answers like famous artist, hockey players, vets, etc. I reminded me again of my dreams that I have held since a very young age. I need to keep the same passion for my dreams and goals that I had when I was first starting out. There are many tough days, and I feel I’ve had my share lately, but if you keep pushing for what you truly want, nothing seems like to much of a hurdle.

After a talk we went outside with them and played some transition games. I can still hear the roar of protest go up as we mixed their shoes up so they had to search to find them. What a great way to spend the afternoon. It looks like I’ll be doing another one in early June. Of course I’ll post on that when the time comes.

Life is good!

Grant

Centaur Subaru – Bike Handling Course

ETS – Centaur Subaru – Bike Handling Course

Bearspaw Lions Club – Saturday May 15, 2010 10:00am

Centaur Subaru is proud to support grassroots triathlon in Calgary with the first installment of triathlon bike handling. Both beginner and intermediate triathletes are invited to attend a free clinic put on by Jon Bird and Grant Burwash of Talisman Centre’s Endurance Training Systems. The bike handling course will focus on skills and tips for bike handling, pack riding climbing, basic bike maintenance and road safety. This course is limited to the first 35 people that RSVP, each participant will receive a light catered lunch, water bottle and some PowerBar products. All participants are required to have an Alberta Triathlon Association membership to participate.


Itinerary:

10:00am: Arrival and bike set up, get ready to ride

10:00 – 10:15: Warm up around the bearspaw loop.

10:15 – 10:30 Ride Safety

10:30 – 12:00: work on drafting bike handling and gearing

12:00: lunch and talk on bike mechanics and powerbar

Jon Bird – jonbird@shaw.ca

Grant Burwash – grantburwash@gmail.com

403-999-7028

Cost – FREE * requires a ATA license

Please contact Grant or Jon to book your spot in the first Centaur Subaru camp of the summer.