Kitchener-Waterloo
Welcome to the 2012 Season!
Now accepting athletes for the 2012 season.
Contact: rhare756@rogers.com
Are you looking for a new challenge? Are you looking to train with other like minded athletes? Are you just looking to get into shape? Maybe you are going through a mid-life crisis and looking for a new challenge? Then look no further! KW Koalas triathlon club is an organized triathlon training and racing club for adults training for their first try-a-tri, adults competing in sprints, Olympic and 70.3 distance events, and adults needing a training plan for an Ironman! We also have a training program in place for children wanting to do the Kids of Steel program (8-13) and junior aged triathletes (14-18)! When you sign up for the KW Koalas we will sit down with you and do an athlete questionnaire. This is to determine what your goals are, what races you plan to do, and your level of fitness and experience. We then design a training plan specifically for you to work around your work, family and your goals! We also have weekly group practices in swimming, biking, and running. You will also get an account on our Fighting Koalas accountability software which makes YOU accountable to following YOUR training plan and to keep track of your progress to make sure you are on track to reach your goals! All this and the personalized coaching for $80 per month!
Testimonials
I joined the Kitchener/Waterloo Fighting Koalas in January 2011 after dabbling in triathlon for a couple of years. I had been a competitive distance runner since a young age but decided that I wanted to start taking triathlon more seriously. The Koalas instantly made me feel at home and welcome at practices. Head coach Rob Harriman went above and beyond in creating a training program that was specifically tailored to my fitness needs and my racing goals for the upcoming season.
My most notable improvement of the year was going from being 3rd in my age group at the Muskoka Sprint in 2010 to being the Overall Women’s winner of that same race in 2011, with a 5 minute personal best to boot. My swim time from 2010 to 2011 improved from 2:00/km to 1:44/km and my bike averaged increased from 29km/hr to 32km/hr all in 7 short months of training with the Koalas. I would highly recommend the KW Koalas for anyone interested in training in an environment with both a dedicated and flexible coach as well as an energetic and motivated training group.
Laura Sardone
Rob,
I just wanted to thank you for your support to coach me to compete in the Ironman race that I did. Once I decided to do the race in September 2010 with my friend Jeff Solomon, I knew I would need help to figure out how to train for it. I began my run training at the end of September and figured I better start as I paid $600 to do the IM !! As the weeks went by, all I had to do is follow the weekly training list and give feeback to make the odd tweak to what I was doing. With such a busy schedule in my life, I never wanted to think about what I should be doing and how much for each discipline. That is where Rob came in, it was all done for me, and whatever was on the list, I tried to do it every week! It all worked out well, with no major workout missing injuries, just had a large appetite and ate mass quantities of food all the time! I ended up being quite dehydrated as I never took any salt tablets for the big race, regardless of that, I still finished in the time I wanted to so I was very happy about that!
Thanks for all your support!
Brent Chown
Louisville IM Finisher
Coaches:
Robert Harriman; Head Coach and owner.
Contact Info: rhare756@rogers.com
Competing in triathlons for 10+ years
NCCP Community Level Triathlon coach
NCCP Level 1 Competition Triathlon Coach in training
NCCP level 1 Cycling Coach in training
Amy Mausser; Junior aged coach.
Amy Mausser CAT(C): Junior Coach
Certified Athletic Therapist
Contact Info: mausseramy@hotmail.com
ITU World’s Vancouver 2008
Competitive Triathlete for four years
World’s Long Course Qualifier 2010
Swim fast, Bike hard and Run like the wind!
2012 Practice Schedule: Winter/Early Spring
Tuesday - Swim: skills and drills, 5-6pm WLU pool for both adults and juniors
- Adults Easy Run 6:20pm 5-7km starting from WLU, after the swim, with route to be provided each week to members via email and through our newsletter.
For juniors athletes, starting in April a 2-3km run starting from WLU after the swim.
- Swim 8-9pm WLU pool for those members that can not make it out to the 5-6pm swim.
Wednesday's Starting after Easter 2012 is the Bike/Run practice sessions.
- Juniors 5-6pm, Biking 45mins with early season skill development to be followed by 1-2km run off the bike, followed by stretching.
- Adults 6:15pm; Biking 20-30km with emphasis on early season skill development to be followed by an easy 20 minute run of the bike, followed by stretching.
Our starting locations will be either Rim Park or SJAM High school. Locations will be confirmed each week via email to all club members.
Thursday - Swim: speed work, 5-6pm WLU pool for both adults and juniors.
Tentative Run practice starting in April; for adults a quality run session of either speed work or tempo runs as per the athletes workout plans. For juniors it will be speed work for running with 200 or 400 or 800m repeats based upon the athletes age and abilities. These sessions will be followed by stretching.
Saturday - Swim: Longer sets based on athletes races and abilities, noon til 1 to 1:30pm WLU pool as per the availability of the WLU pool. This practice will be confirmed each week via email to all club members.
Also on the weekends we currently do some indoor biking once a month until the warmer weather comes and we can ride outdoors.
Our approach to coaching.
Our approach to coaching is to help you achieve your goals for triathlons. By doing an initial athlete questionnaire this will give us a better idea of what your goals are, what key races you want to do and what distance you are focusing on, what your strengths and weaknesses are, your athletic background or non-athletic background, your age etc. Then will monitor your training on an ongoing process by keeping track of your workouts via the athlete tracking software, emails, phone calls and actual coaching at the practices.
- 2011 Season
- 2010 Season
KW Koalas at the races in 2011!
KW Koalas have had some very good results so far this summer. Here are some of our results and some cool Koalas pics!
Laura Sardone 3rd place women 25-29 1:14:17, 8/255 females and 63/607 overall! Congratulations Laura!
Stevie Blankenship, far right, 2nd place junior boys 1:12:40, 17/139 overall! Congratulations Stevie!
Laura Sardone; 1st place womens's overall Muskoka sprint triathlon 1:15:13. Congratulations Laura!
If you would like to see more pictures go to our Kitchener-Waterloo Fighting Koalas triathlon club facebook fan page here
Feel free to join us!
KW Koalas at the races in 2010!
Binbrook Duathlon relay - 1st place overall
Guelph Lake Olympic swim/cycle - 4th and 8th place overall
Belwood Lake Duathlon female 30-34 - 1st place
Belwood Lake Triathlon - 2 top ten age group placings
Gravenhurst Duathlon female 25-29 - 1st place
Muskoka Long Course swim/cycle - 3rd overall
Chemong Lake duathlon female 30-34 - 1st place and 2nd female overall!
Lakeside Sprint triathlon female 45-49 - 2nd place, female 30-34 3rd place.
Lakeside Olympic triathlon male 25-29 - 3rd place
Lakeside Olympic tri-relay - 3rd place!
Trisport series 25-29 male - 4th place overall finisher Kevin Grotheer! Congratulations Kevin on a good year of racing in a tough age group!
Recent Juniors results: At the Muskoka sprint, first out of the water and 4th in his age group and 39th overall!
Social Media links
Kitchener-Waterloo Fighting Koalas triathlon club facebook fan page has now been created. Have a look here
Feel free to join and add any pictures or comments you may have!
KW Triathlon blog here
Twitter account is here
Sponsors
Click on the Xterra image to go to the website.
We are excited to announce that XTERRA WETSUITS is now the official wetsuit sponsor of Fighting Koalas - Kitchener! As I am sure you all know, a triathlon specific wetsuit will improve your overall swim. XTERRA WETSUITS are known for being the fastest and most flexible wetsuits on the market. All members will receive an email with a special access code to use by clicking on the logo on the left. Wetsuit prices are over 50% off retail prices just for being a member of the Kitchener Fighting Koalas!!
Note - takes about 3 weeks for delivery! Order soon, the triathlon season is fast approaching.
Runners' Choice, Ziggy's Cycle are offering all KW Fighting Koalas members a 10% discount!
About the Owner and Head Coach Robert Harriman: "My philosophy as a coach is help you prepare for your race(s), to have something specific versus just a general program that has you doing exercise but is not necessarily training. If it's not individualized, if it's not monitored, if it's not changed to meet your needs and goals, then its general exercise and not training!"
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NCCP Community Level Triathlon coach
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NCCP level 1 cycling in training
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Former board member and volunteer coach for the Waterloo Multisport club
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Started triathlons in 1999 at the try-a-tri distance, then on to sprint distance, then up to two 1/2 Ironman races.
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Last two years conducted open water swim clinics at Guelph Lakes
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