K2J Fitness

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K2J Custom Clothing

Bright and easy to spot! We are taking orders for T-shirts, Singlets, Jackets, Vests, Bike Jerseys, Tri Tops and Tukes! Drop us a line for more details!

Customer T Shirt Preview - Nov 2014

2014 Boston Marathon Tips

 A few tips, collected over the last 10 years, about running the Boston marathon

 There are lots of changes in 2014 so some of this may not be accurate!

 Make sure you read the new baggage rules http://www.baa.org/races/boston-marathon/participant-information/baggage-policy-and-gear-check.aspx

 PRE RACE

The expo is big. It can be hot and crowded. You really do need your card, which will be mailed to you before the race so bring it with you. You will also need photo ID so bring...

Dashing through the Snow! AKA Snowshoe Running

Slogging through the snowy streets of Ottawa over the winter gets old pretty fast. Wet cold feet, snowbanks in the middle of the sidewalk because the city still does not get that clearing the sidewalks is important too and the really cold days when your eyelids freeze together.

A little cross training goes a long way to break things up. A couple of years ago I discovered a great distraction, Snowshoe Running and I have The Mad Trapper to thank for it.

Snowshoe running is hard work: think...

Race day hints for your first Triathlon

 What to bring:

Completing a three stage race in unpredictable weather conditions can require the most remarkable amount of stuff. I highly recommend that you sit down a few days before the race, think about each stage and each transition and what will you need. If in doubt bring it.

Here is my list:

For the swim:

A swimsuit or a triathlon suit

Goggles (I usually bring two pairs)

Swim cap (these are often provided but I bring one just in case)

Wetsuit – depends on water temperature...

Tips for your First running Race

Registration

Almost all races have pre-registration and the easiest way to register is on-line. If you are not comfortable with registering on-line there is usually somewhere you can register in person but be prepared to pay by cash or cheque if you plan to pay in person.

Although you can usually register for a race at the race or at the race-kit pick up here are a few good reasons why you should pre-register:1.Most races charge less for pre-registration.2.It is much easier for the...

Winter Running Basics

 Thinking of running outdoors this winter? Here is some basic advice to help you stay as warm and comfy as possible.

What to wear?Layers, layers, layers…Avoid cotton (it does not wick well and you will get damp and cold).Polyester and high tech fabrics will keep you warmer.The expensive stuff is great but you can also use stuff you already have.The more expensive fabrics do wick better than the cheap stuff does.Cycling or cross-country ski gear can often be great running gear.As a general...

Tips for Your First IM Event

Race day hints for your IM Triathlon

 

What to bring:

Completing a three stage race in unpredictable weather conditions can require the most remarkable amount of stuff. I highly recommend that you sit down a few days before the race, think about each stage and each transition and what will you need. If in doubt bring it.

Here is my list:

For the swim:A Tri suit (one or two piece)Goggles (I usually bring two pairs)- open water ones are better, better field of vision and softer in case...

Running Routes

Looking for a place to run around Barrhaven? Here are some suggested local runs.

Have a great route that’s not here? Send us the details and we will add it to the site.

The Water Truck loop (7.8K)

Gmap

Cambrium loop (8.7K)

Gmap

Hard to get lost (10K)

Greenbank to Fallowfield to Woodroffe to Strandherd and back to Greenbank. Traffic can be an issue on the first section of Fallowfield and the last part of Woodroffe but it's hard to get lost! This is the race route for the...

Cycling Routes

Bike Routes from Barrhaven

Barrhaven to Richmond and back 30k

An out and back with the Richmond bakery at the turn around point. Very  little traffic on most of the route except the small section on Eagleson. Very  good baking too!