FMCT - Monthly Newsletter
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Message from your Executive

April is here and we've seen some outdoor rides already even though the temperature is still on the low side of things. The team is putting up the final touches to the coming season activities. Please visit our website for more details. Register soon to benefit from our early bird prices. 
As always, we'd love to hear from you. Please do not hesitate to leave us some feedback. 
Happy training! 
Tuesday April 4th
Pool Swim with Matt: 9:15-10:15pm @ Mayfield Rec Ctr
Please go to our shop if you'd like to join a great group of swimmers.

Wednesday April 5th
Spin With Jade: 7-8:30pm @ 91 Healy Road (Unit 9)

Check the details of this class on our web page.

Thursday April 6th
Strength With Jade: 8:05-9pm @ 490 Bramalea Rd (Suite 4B)

Check the details of this class on our web page.

NOTE: Saturday's - Big Ring Fitness will still hold a cycle class as a drop in basis as long as the weather remains cold. Please contact Rob directly. Spin with Rob: 8:30-10:30am @ 247 McMurchy

Membership Registration Open for 2017

Act quick before the price increase. Professor's Lake schedule is confirmed. Check all the details HERE


We definitely see some signs that the weather is getting better. Outdoor rides, trail runs to name a few. Every bit counts. Join us on Strava so we can get closer or even over that 3000K mark! :-) Strava 


Member Bio

This month we'd like to introduce you to Paul Blaik.

I never did sports in my life period. In June of 2014, the company I own had signed up a team for the 2015 Ride to Conquer Cancer.  At 39 years old and 230 lbs - I decided in honour of my mother who lost her 8 year battle to cancer at Princess Margaret that I would sign up and train for the unimaginable 200km ride to Niagara Falls.  I bought a bike the same day and started riding.  That year training a lot changed… I started losing weight, lots of weight and for the first time in my life I actually looked forward to training.  By September of that year I began running, I ran the 1st KM of my life at 40!  I always knew how to swim, but in my quest to get ready for the Ride to Conquer Cancer I began swimming laps at my gym to cross train.  Through the winter of 2014 I got the crazy idea that I could do a Sprint Triathlon, something unimaginable at that point.  I stumbled on the FMCT website in a quest to find a place to learn to swim in open water!  That's when things really took off…  I met so many people, people who encouraged me, Irina, Matt, Zindine, Louis, Mellen, etc, etc..  By the time the ride that started my journey actually came to be - I was more than capable of a 200km ride, not only was it an emotional experience, I did the ride, raise a ton of money and was 85 lbs less than the day I bought my bike.  With the support of my family, my new found friends I did a Sprint, a Half Marathon, and 2 olympic triathlons only a year after my journey began.  After 2015 I had high hopes, in a moment of insanity I signed up for Ironman Mont Tremblant, and I’d be lying to say I wasn’t in over my head… but again with the support of club members I trained for almost an entire year, with lots of other B-races along the way and on August 21, 2106 I proved “Anything is Possible!” “I was an Ironman”  

I continue to train whenever I can, my kids have all began to get involved, my wife Kathleen has become quite the runner herself…  We try and make race weekend family adventures, packing up the mini-van and hitting the road.  My young kids love supporting their parents crazy adventures and making signs for us, and we love trying to inspire them.

   Coach's Corner

Q: What are the benefits of riding with a higher bike cadence?

A: It can be very difficult to get your bike cadence up over 90rpm on a consistent basis without lots of practice.

There is an edge towards the higher cadence riding. Your heart and lungs can take repeated punishment for long periods of time (and they recover quickly after hard efforts,) while your muscles will fatigue relatively quicker.

A high cadence also places less stress and torque on your knees. So if you have bad knees, you’re usually better off spinning faster, in a low gear.

There is also a tactical advantage to using a high cadence. Spinning fast in a low gear allows for faster accelerations, because you can bump up your cadence even more to increase your speed. If you need to shift gears, that’s also easier, since the drivetrain is under less stress.

If you’re pushing a big gear and the pace changes, you’re in trouble. You won’t be able to change cadence or shift gears quickly, so you may get dropped.

Here's a little cadence workout to add to your training schedule.

"10 Speed" Intervals
These lightning-fast efforts demand fluid, fast feet. Over time, that silky, high cadence will become second nature. Warm up 20-25 minutes. Using a gear you can push at 90-100rpm with effort, pedal as hard as you can for 10 seconds. Spin easy for 20 seconds. Repeat for 10 - 15 minutes. Rest 5 minutes. Do another set. Cool down. 
Race Results

Chilly Half 
Paul Blaik 1:40:54  

Around The Bay 
Matt Poole  Time  2:09:04
Zindine Souiki  2:11:55  
Amanda Charlton 2:25:53  
Cary Poole  3:00:14 

Did you finish a race and don't see your name here? We probably did not know you were racing. Please let us know about all of your upcoming race and we can cheer you on and then celebrate your success by sharing your results

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Fletchers Meadow Cross Trainers · 19 Silvershadow Terrace · Brampton, On L6R0E6 · Canada

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