Summer Session
Information
Short distance (400m or less) time
trials can be done up until August 27th. So far, in
addition to having 800m time trial times for 2 swimmers and 1500m time trial
times for 44 swimmers, I have recorded times for 7 swimmers in 50m free, 6 in
100m free, 1 each in 50m back and 50m breast, 2 in 100m breast, and 3 in 50m
fly, so there are still lots of events with no participants!
The last Summer workout (August 28/29th)
will end with some relays or other fun activities (e.g.
bubbler). Ask your coach for details.
Here's a summary of the weekday
attendance so far for the Summer session. Due to summer holidays,
the number of swimmers with perfect attendance is down to zero!
Congratulations to Mark B, the only swimmer who has missed just
one weekday workout (6:30am Earlybirds).
6:30am Earlybirds (to August 22nd [22 workouts];
range 15-21; average: 17.8)
Missed 1 Workout:
Mark B
Missed 2 Workouts: Jen G, Nadja
R
Missed 3 Workouts:
Margaret
7:30am Earlybirds (to
August 22nd [22 workouts]; range 18-26; average: 21.5)
Missed 2 Workouts: Mark B
Missed 3 Workouts:
Jim L, Sean K
Whitecaps "A" (to
August 21st [21 workouts]; range 15-30; average 23.0)
Missed 2 Workouts: Ben D, Mark B
Missed 3 Workouts:
Debbie O, Debby W, John W
Whitecaps "B"
(to August 21st, excludes July 10th [20 workouts]; range 3-15; average
8.9)
Missed 3 Workouts: George,
Mariette
Race Reports and Swim Meets
Masters Swimming
Competitions
Here's a summary of upcoming local and
championship meets. If you want to compete and are not
registered with MSO (Masters Swimming Ontario), ask for details on cost,
etc. Full details on all competitions, including a tentative
schedule for the 2003-2004 season can be found at: http://www.mastersswimmingontario.ca/competition/schedule01.htm.
Sat Oct 18th Technosport Sprint Meet, U of Ottawa
(SCM). Details TBA.
Sun Nov 16th Kingston Masters Meet, Kingston (SCM).
Details TBA
Sat Nov 22nd Technosport Sprint Meet, U of Ottawa
(SCM). Details TBA.
Sat Dec 13th Technosport Distance Meet, U of Ottawa
(SCM). Details TBA.
Highlights for the 2003-2004 season include Masters
Provincial Championships at the Etobicoke Olympium (Toronto) March 26th-28th,
2004 (SCM), and Masters Nationals at the Kinsmen Sports Centre (Edmonton)
May 21-24th, 2004 (LCM). Nationals in 2005 are planned for May 20-23rd at
the Etobicoke Olympium (Toronto) (SCM).
Race Results:
(Please let me know if I've missed anyone or any
events.)
Sun Aug 10th St Agathe Triathlon
(1km/35km/8km; 189 competitors)
Corry (7:30am Earlybirds) finished 40th overall and 7th in
the men's 30-34 age group in 2:03:07
Sun Aug 10th Cornwall Transit Triathlon
Brandon C (Winter Whitecaps and Varsity) finished 4th
overall, and would have won if he hadn't gone past the turn around on the bike
(thus cycling further than he should have)
Sun Aug 10th Leadville 100 Mile Mountain Bike
Race (Colorado)
Iyad (Spring 6:30am Earlybirds) finished 433rd out of 543
competitors in 11:35:59 (491 were under the 12 hour cut-off time).
Here's his race report:
Last weekend was the Leadville 100 Mile Mtn Bike Race. It is a bike race
that that is regarded as one of the toughest Mtn bike races out there. The race
starts at 10’000 feet altitude where oxygen is about 30% less of what it is in
Ottawa. Then racers go 100 miles climbing and descending 15,000 vertical feet
over 5 mountains in under 12 hours all for a sterling silver belt buckle that
would make any cowboy proud to wear. The average finisher rate for the buckle is
usually about 60%. I traveled back to Leadville last week in pursuit of my
second buckle.
The race began at 6:30am and a balmy 2 degrees was the
temperature. The first 47 miles went as planned and I was right on schedule as I
reached the midpoint and the highest peak in the course at just under 13,000
feet when an lightening storm rolled in which is common in the Colorado high
country. Lightening bolts rained down around us making numerous strikes on the
mountains peaks only several km’s from us and it was definitely moving toward
us. It was quite the moment to be on a steel bike at the top of a mountain about
1000 feet above the tree line during an electrical storm. Once I hit the
turnaround I bombed down the mountain to get out the storm path. We were then
treated to a short but wicked hail storm. The rest of the race went well until
the last 10 miles where a combination of bad luck with a faulty pump and bad
tubes resulted in triple flatting and me riding about 10 Km on a flat tire to
the finish. But what is important is that I finished under 12 hours ! and got my
second silver belt buckle which is the goal of every Leadville racer. You also
get a sweatshirt with your name and time printed on it.
This is
definitely the toughest race I have done in 10 years of racing. This made the
ride at IMUSA 3 weeks ago feel like an easy Sunday training ride. The
combination of the altitude which sucks your aerobic power, the multiple 2+ hour
climbs in granny gear, multiple hike-a-bike sections, unpredictable weather in
the high country and the danger of falling off the side of a mountain during
fast descents make this a very tough 12 hour race. If you think you are a decent
cyclist this race will humble you. Registration is by lottery in January. Let me
know if you want more details about this incredible race (or if you just want to
see my silver belt buckle)
Iyad Abbas
abbas.iyad@ic.gc.ca
Sat Aug 16th Technosport 4k Meech
Lake (Blanchet to O'Brien)
At least eight Carleton Masters swimmers participated.
Congratulations to our two youngest Masters, Rob K and
Jean-Francois J (both 7:30am Earlybirds) were first and second
in the under 20 category and overall! Full results are due out next week,
and will be included in the next newsletter.
Sun Aug 17th Thousand Island Triathlon (Brockville)
Lori M (x-7:30am Earlybirds) swam on the first
women's relay team (2nd overall team). Her 21:40 1500m swim time was 5th
overall and 3rd fastest of the women.
Dear Coach: I swam in
Meech Lake a couple of weeks ago and then got an ear infection. Do many
people get ear infections from Meech Lake? Unhappy
Swimmer
Dear U. Swimmer: Unfortunately, these things do happen
occasionally, though they are rare in water that's as clean as Meech Lake.
Avoid swimming after it has been raining, as the water may become polluted from
rainwater draining into the lake. I know of someone who got an eye
infection after swimming in Meech Lake a few years ago, and it had rained hard
the night before. Putting drops in your ears after you swim can help avoid
infections. You can buy ear drops from the drugstore or make your own (a
mixture of rubbing alcohol with a bit of vinegar or hydrogen peroxide is what's
normally recommended). Consult a medical professional to determine what's
right for you.
Dear Coach: I was watching the Pan Am
Games swimming and noticed that the turnover (speed the arms move at) is faster
in backstroke than in freestyle. Is this due to angle of the arms and
body when on your back? Want a Better Backstroke
Dear W.a.B. Backstroke: Arm speed varies in backstroke,
just like it does in freestyle (depending on the person), but you're right that,
in general the backstroke turnover is a little faster. The body should
roll just as much in backstroke in freestyle, so should never be flat
in the water. However, you're right that the arms are not as deep in
the water in backstroke as they are in freestyle, and there isn't the same
amount of pause out front (above the head), as arms don't bend the same way when
you're on your back.
All the best.
Lynn
Fall/Winter Session
Preview
The Fall session will start on Monday,
September 15th. (For workouts during the first two weeks of September see
details on tentative interim $3 workouts at the top of the
newsletter.) Full details on Fall/Winter session dates including
cancellations can be found on the web site at: http://carletonmasters.tripod.com.
The regular Masters programs
offered for Fall/Winter (i.e. mid-September to December, and January to
April) are as follows: 7:30am Earlybirds, 8:30am Earlybirds, 6pm Whitecaps, and
8pm Nightcaps (back to the usual 8-9pm TuTh plus Sat am). The 6:30am
Earlybirds will resume after the Varsity Season ends and will run mid-March to
April. Cost for the Fall term for each program is $126+GST, except
for Nightcaps which is $90+GST. Child Safety Supervision will be offered
at the 6pm Whitecaps workouts plus the 9am Saturday workout. Cost for
Safety Supervision for the Fall term is $84.
There will also be three High
Intensity Masters programs offered. These groups train with the
Varsity team during the Varsity season (mid-September to February).
Swimmers must be able to repeat 100s free on 1:45 or less and 100s of other
strokes on 2:00 or better. Spaces are limited. The High
Intensity groups are: a) 6-7:30am MWF; b) 7:30-9:30am TuTh (Th is Long Course);
and c) 7:15-9pm M, 6-7:40pm W, and 5-7pm Sat. Cost for each program (Sept
15th to March 2nd) is $200+GST.
For the Fall/Winter session, the Whitecaps coaches
will be Blake ("A" Group) and Mits ("B"
Group). Louise will coach the Nightcaps and
Lynn will coach the Earlybirds. Saturday mornings will be
on a rotation among regular and substitute coaches. For High Intensity,
John will coach the evening workouts and Lynn
will coach the mornings.
Private and Semi-Private
Masters Lessons
2003-2004 prices for private lessons for Carleton
Members are $36.75 for 1 hour, $68.25 for 2, $94.50 for 3, $117.60 for 4 and
$138.60 for 5 hours, all plus GST. Private lessons are also available to
non-Members at a higher cost ($52.50, $89.25, $120.75, $149.10 and $170.10, all
plus GST, for 1-5 hours, respectively).
For those who want to take semi-private lessons (2-3
students), the cost per student for Carleton Members is $22.05 for 1 hour,
$40.95 for 2, $56.70 for 3, $70.56 for 4, and $83.16 for 5 hours, all plus
GST. Semi-private lessons for non-Members cost (per person) $31.50 for 1
hour, $53.55 for 2, $72.45 for 3, $89.46 for 4, and $102.06 for 5 hours, all
plus GST.
Fall/Winter times are 4-5pm Monday and 7:15-8pm
Tuesday/Thursday, starting September 15th. Contact Lynn for more information and availability.
Reminders
Newsletter: An e-newsletter (like this
one) is sent out about every two weeks. If you have new lane-mates, please
mention to them that they should give their e-mail address to their coach if
they'd like to receive it.
Suggestions for Workouts or Interested in Making
up a Workout or a Set?: If you have suggestions for the workouts
(something you like that we never do, or something you dislike that we do too
much!), or if you'd like to try making up a workout or a set in a workout, just
talk to your coach.
Interested in Copies of the Workouts?: Are
you interested in getting copies of Lynn's workouts ahead of
time? Let me know. I usually e-mail out the week’s workouts on
Sunday.
Weekly Social Events: All swimmers are
invited to join us for:
Thursday Dinner (after Whitecaps workout): Meet by the
Tuck Shop around 7:45pm
Saturday Brunch (after 9-10am workout): Meet by the Tuck
Shop around 10:30am
Triathletes: Check out Rudy
Hollywood’s (Earlybirds/Whitecaps) website: http://www.trirudy.com and subscribe
to the daily tri-news e-mail.
Your input to this newsletter is most welcome, especially
for the Swimmer Notes, Race Results and Ask the Coach sections! To be
added or removed from the receiver list, just let me know (lynnmarshall@sympatico.ca).
Happy lengths!
