Hi Squad,
A big weekend of racing for the CTC. Congratulations to all!!
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How many carbs should I eat before a workout?
This is a question I’ve asked myself more than a few times. Like many of you, I have a busy job, and after a long day I often come home hungry, then end up eating too much and paying for it during my evening workout. Over time, I’ve learned a few helpful lessons about how much to eat before training.
A good general guideline is the 1:1 rule: aim for 1 gram of carbohydrates for every minute before your workout. For example, if you plan to start training in 30 minutes, keep your intake to 30 grams of carbs or less.
It’s also important to choose low‑fiber, simple carbohydrates that digest quickly and won’t sit heavily in your stomach. My current go‑to is white bread with honey, but other great options include a banana, applesauce packets, a granola bar, or a gel.
Why Simple Carbs Work Best Before a Workout
When you’re close to a training session, your body doesn’t have time for complex digestion. Here’s what’s happening under the hood:
- Simple carbs digest quickly, moving through the stomach faster and providing usable energy without discomfort.
- Low fiber = less GI distress, especially during running or high‑intensity sessions.
- Insulin response is predictable, giving you a steady rise in blood glucose without a crash.
- You avoid the “heavy stomach” problem, which often comes from overeating or choosing foods that take longer to break down (protein, fat, fiber).
Think of it as topping off the gas tank, not sitting down for a full meal.
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Welcome to the Club Sean and Amanda!
Looking forward to meeting and training with you soon.
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Open Water Swimming starts next week June 4th
Once again this year, we will have access to Harmony Lake on Thursday evenings @ 6:30pm.
When you show up, let them know you are with CTC and make sure to sign the waiver when you arrive for your first swim of the year.
The drop‑in fee will be $8, please e-transfer to payments@cochranetrilclub.ca each time you come for a swim.
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Footstock
We have Craig, Mark, Suzane, and Evan all lined up for the 18km run. Fingers crossed the weather will be better this year!
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Bike Handling with Rachelle Love
Rachelle has offered to put on a bike handling session for the club on Monday May 25th @6:00pm. Meet at the SLS parking lot at the Main Entrance.
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Training Camp!
Training Camp sign up live. You can sign up CTC Triathlon Training Camp – 2026 | CCN
Cost is $135, registration will be for 12ppl. If more are interested we can increase the size of the camp and add additional coaching for the swim sessions.
Date: July 10th-12th; Two weeks out from Calgary 70.3, perfect timing to cap off your training and start tapering!
All members will be welcome to attend, we will adjust workouts based on what you are training for.
Schedule
Friday
6:30 – 8pm; at Harmony Lake – OWS Swim with Coach Shara Freeman
Saturday
8am – 9:15am; Morning Run – Interval / track session
10am-11:30am; Mid Morning – Lecture / Session on racing & nutrition strategy for race day; with former Pro-Triathlete & Ultraman World Champion Jordan Bryden.
12:30pm – 3pm; Afternoon – Long Bike on the Ironman Calgary 70.3 course, with an aid station to practice grabbing bottles, and a short brick run.
Evening – Group Dinner or BBQ
Sunday Morning
7:30am – 9:00am; Pool Swim at SLS – Coach Shara Freeman
10:00am – 12am; Long Run on the 70.3 course with Aid Station.
I will set up a volunteer registration link soon. If you are planning to volunteer for our 70.3 Aid station this will be great practice on how to hand off bottles.
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Race Calendar
Let us know what you are doing this year so we can cheer you on! If the race you have signed up for is not on the list let me know and I will have it added.
CTC 2026 Race Calendar – Google Sheets
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Spring Swim Clinic – Last session until the Fall
There are still some available spots. If you would like to just come in for a session or would like to join us for the rest of the season let me know. The cost will be $12 per session which is a great deal considering SLS drop in is $18.
Dates are: May 25.
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Friday Night Run Session with Sharron starting this week!
Come join Sharron for some interval run sessions on Fridays at 6:30 p.m. at Riverfront Park (parking lot beside the Hwy 22 bridge). It’s always better to suffer with friends. Watch for more details on Facebook and the WhatsApp chat.
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Friday Night Club Swims
Come join us for a swim, you can do the workout on the board or bring your own.
All members are welcome. If you are not an SLS member the cost is only $8 vs. $18 for the drop in fee.
Time: 7:00–8:00 PM at SLS (2 lanes booked for the club).
Last Session will be May 29th as we transition to OWS at Harmony.
Saturday Rides
The weather is starting to look better and some of us are already riding outside.
For now, keep an eye on the Cycling Channel on What App. Once the weather is a little warmer and more consistent we will start to organize group rides for Saturday mornings.
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Sunday Runs
Starting at Coffee Traders
8:00 AM – Long/Faster Group
+12 km @ ~5:45–6:15 min/km pace
9:00 AM – Short Run Groups
- 8 min/km group
6 min/km group
Distances: 5–10 km
Everyone is welcome to join us for coffee at 10 AM, even if you don’t run.
WhatsApp Chat Group
We’ve started an open chat for club members to ask questions and organize training sessions.
Join the chat:
https://chat.whatsapp.com/B5wK3HzzN1xJ3ioHRlrAlX
Watts up and Spirits High,
Evan