Posts Tagged ‘Kevin Clark

If at first you don’t succeed, ‘tri’ again

- June 20th, 2011
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Kevin Clark of the Edmonton Triathlon Academy (left) and yours truly in Edmonton's Hawrelak Park after a recent training session.

Emily Murphy hill no longer owns me.

About three weeks ago, the 0.3-miles of Edmonton roadway with an average grade of 8.3% seemingly mocked me after I failed to cycle to its peak.

Back then, as I made a defeated U-turn on my mountain bike below the mid-point of the climb, I felt the unmistakable sensation of lactic acid coursing through my burning quadriceps, and I swear I could hear Emily Murphy hill stifling a guffaw.

The paved hill, just south of Emily Murphy Park and northeast of Hawrelak Park, marks the grueling start of the 20-km cycling leg in the sprint event at next month’s 2011 Edmonton ITU Triathlon World Cup.

As regular readers of this blog know, I’m cycling for Team Sun (which includes swimmer and city editor Nicole Bergot, and runner and sports scribe Derek Van Diest).

So you can understand that I was somewhat pleased with myself this past Friday afternoon when I managed to ascend to the top of Emily Murphy hill during my second training session (a 16-km ride in pouring rain) with coach Kevin Clark of the Edmonton Triathlon Academy.

Sure, my legs were quivering and burning, but I made it — undeniable evidence that I’m stronger and fitter than I was three weeks ago.

Clark was pleased, too, with the progress I’ve made via several solo training sessions since our last meeting. Of course, we both know I’ve still got a ways to go with my training.

I can’t help but get a little panicky when I realize there are only three weeks left until the big race. But managing to scale the formidable Emily Murphy hill is a big step.

Now, if it would just stop raining every single day …

Tomorrow: I plan to pick up my race bike.

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Triathlon training slips into high gear

- June 14th, 2011
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Kevin Clark of the Edmonton Triathlon Academy.

There’s less than a month of training left before the 2011 Edmonton ITU Triathlon World Cup on July 10 at Hawrelak Park.

Gulp.

I’m doing the 20-km bike leg as part of Team Sun in a friendly sprint-distance media competition.

My colleagues, city editor Nicole Bergot and sports reporter Derek Van Diest, are doing the 750-m swim and five-km run, respectively.

Here’s a look at a couple of the exact cycling workouts that triathlon guru Kevin Clark, of the Edmonton Triathlon Academy, has given me through home.trainingpeaks.com:

Your Workouts for Thursday, June 02

Workout #1:  strength endurance
Type: Bike
Planned duration: 1:00
Stationary bike.
10min easy/steady effort towards the end.
5min as 30sec standing climb 30sec recovery
2min easy spinning.
Main set
5x3min hard seated climb (in high resistance gear, cadence should be 60-70 revolutions per minute) rest 2min very easy
cool down 10-15min spinning easy gears.
Stretch whole body
Sports drink within 10min of finishing.
Strength endurance session.
Specific cycling muscle recruitment for climbing Emily Murphy hill.
Muscle tension is high but heart rate should be low.
Pedal in pefect circles using hamstrings to pull up on the pedals.

Your Workouts for Friday, June 03

Workout #1:  Stationary bike?
Type: Bike
Planned duration: 1:00
Planned distance: 12.4 miles
two options
#1 stationary bike
warm up 10min easy gear with high pedal speed (cadence)
speed set.
5min as 30sec hard 30sec easy
Aerobic set.
25min steady effort with every 4th min do 15 sec sprint
10min cool down recovery super easy

#2 outdoors
15-20km steady effort cycle.

That’s just a sample. But you get the idea.

So, is Kevin working me hard enough? What do you think?

* * *

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I’m gonna try a Tri

- May 22nd, 2011
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It's on! Triathlete Kevin Clark is taking me under his wing. (Photo: Bernie Poitras)

Maybe it was a rash decision made in a moment of weakness.

Perhaps it was wishful thinking that spurred delusions of grandeur.

In a nutshell: I’ve agreed to participate in the 2011 Edmonton ITU Triathlon World Cup at Hawrelak Park.

WHAT WAS I THINKING?!?!

The big event is July 10 — just six weeks away.

“You’re PHYSICALLY doing the triathlon?” my wife asked incredulously when I broke the news to her.

Well, I’m doing the 20-km bike leg as part of Team Sun in a friendly sprint-distance media competition.

My colleagues, city editor Nicole Bergot and sports reporter Derek Van Diest, are doing the 750-m swim and five-km run (although I’m not entirely sure who’s swimming and who’s running).

It was Van Diest, affectionately known as DVD, who forwarded the following email to me late last week:

EdmTriAcaVert_1-0x250Subject: Triathlon opportunity

Greetings all.

In conjunction with the return of the ITU World Cup Triathlon to Edmonton in July, Triathlon Edmonton and the Edmonton Triathlon Academy are looking for four eager media personalities to try the sport that encompasses swimming, running and cycling. We’re looking for three individuals to work as a team and one to go solo for the sprint event that includes a 750-metre swim, 20-km bike and five-km run.

To encourage your participation we’re offering a huge bonus — Kevin Clark, head coach of the Edmonton Triathlon Academy will act as your personal trainer to help prepare you for the July 10 event.

So, if you’re a swimmer, a runner, a cyclist, an athlete of any stripe, or maybe you’re just ready to tri the challenge of triathlon, give us a shout. The first four respondents will be chosen. All we ask in return is that you talk or write about your experience to help promote the return of the ITU World Cup to Edmonton.

The email was from two event organizers, Bernie Poitras and Coleen Majeau.

Of course, I immediately replied to both.

And to make a long story short, I’m officially in — the obvious weak link on the three-person Edmonton Sun contingent.

Three other media outlets — Team 1260, CTV and Citytv — are also expected to put teams together.

I met Clark, a former international competitor out of Kilmarnock, Scotland, on Friday afternoon in Hawrelak Park.

Our first training session will be tomorrow. That’s when I’ll get a clear indication of what exactly I’ve gotten myself into.

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