New Members

Wayne Ford

Helena Lin 

 

Birthdays!

STEPHAN BAKER

BARB RINGSTAD

RON YOUNGASH

ANNETTA PROBST

JOHN MILNES

WAYNE BRUNSDON

KEVIN BRITT

MAUREEN QUESTED

MARIE KAPLAN

PAM MILNES

BILL WALKER

Race Radar

NOVEMBER 19TH   BEAR MTN. 10K

NOVEMBER 25TH  GUNNER SHAW 10K XC

DECEMBER 9TH STEWART MTN. 5/10 MI XC

DECEMBER 31ST  RUN THRU TIME 5K

JANUARY 7TH  PIONEER 8K

 

 

 

 

 

Clinics and Camps

 

 TRI-BC COACHING CLINIC @ COMMONWEALTH PLACE  DEC. 9 & 10

 

 

 

 

 

Monday
Nov132017

TRI-BC COMMUNITY COACH CLINIC - DEC .9 & 10

Interested in helping to coach a TWC training group?   TRI-BC COMMUNITY COACH CLINIC is coming up on December 9th and 10th at Commonwealth Place(PISE).  $150 for Tri-BC members.  Subsdized costs for TWC members.

Tuesday
Nov072017

TWC WINTER BIKING JACKETS

TWC is putting together a THERMOSHIELD WINTER BIKING JACKET($160) order. ARE YOU PREPARED!    Contact  Keith Evans(evatrbr2@telus.net) or Wayne Coulson(waynecoulson@shaw.ca)

                                             

 

 

Wednesday
Nov012017

BLOOD DONOR CLINIC UPDATE

A final reminder!  TWC would like to invite all members, family, and friends to DONATE BLOOD this season.  New date is TUESDAY, NOVEMBER 14TH, at 2:00 pm.  We need to reserve spaces.  Please contact Greg Jones this week if you can join us.  reshook@shaw.ca

Tuesday
Oct172017

SATURDAY BIKE RIDE AT 9:30 AM

Saturday morning bike rides from Francelli's will leave at 9:30 am.  Time for fenders and flashing lights!  The Saturday bike group regulars should be getting reminder emails.   Make sure your email is correct and your membership is up to date.   This is critical for insurance purposes.

Wednesday
Sep272017

THETIS LAKE 20K RELAY

The Thetis Lake Relay is approaching on Saturday, November 11th, at 1:00 pm.  Team West Coast is entering teams in the relay.   If you're up for a 5K trail run with your team mates let Larry McMahon know.  

Sunday
Sep242017

TWC AGM AND POT LUCK DINNER – SATURDAY, OCTOBER 28th

     AGM Meeting
4318  Emily Carr Drive (Foxborough Rec Centre) at 6:00 pm.
  
Please join us for our annual general meeting and pot luck dinner.
Great food, great company, great conversation.
Meet with all your team mates and share your summer memories.
    6:00 pm Mix and mingle
     6:15 pm Dinner
      7:15 pm  AGM (Annual Reports and Elections)
       8:30 pm Dessert
 
Bring along your favourite drink and a favourite dish to share.
 
Executive positions include President, Vice-President, Treasurer, Secretary, and Member at large.
We are accepting NOMINATIONS for all positions.  waynecoulson@shaw.ca
We are also asking for volunteers to help with a number of areas: communications, coaching, social,.....
 
RE-GIFTING CONTEST
Have you received or purchased a sports item(swim?, bike?, run?) that you have never used?
Wrap it up, disguise it, and enter it into the Re-Gifting Draw.
Everyone gets to draw another gift.   Prizes for the most unique, most useless,.......

 

Thursday
Sep072017

CULTUS LAKE TRIATHLON

One of the final triathlons of the season is approaching on Sept. 17th, the Cultus Lake Triathlon.  We wish Rob Hare and Lori Morgan all the best in thier season finale.

Thursday
Sep072017

ITU WORLD CHAMPIONSHIPS

Congratulations to our TWC members who raced in Penticton at the ITU World Championships.  Competing in the Long Distance Triathlon, Denise McGowan, Pat Maguire and Tony Yeu,  competing in the Aquabike, Mike Roth, and competing in the Duathlon, Wendy and Bruce Turcotte and Debbie Henry.  Well done!

Monday
Sep042017

TUESDAY RUN ON LOCKSIDE TRAIL

Tuesday's Run, Sept. 5th, will NOT start at Lochside School because of School Opening.  We will park on Lochside Drive, off Cedar Hill behind the Monkey Tree (turn off Borden).  Follow Lochside toward Don Mann's.  Meet at 9:15 am

 

Friday
Aug182017

Three Ferries Ride Photo

The ride was a success with great weather and food!  Plenty of time in Ganges to stop at Barbs Bistro.

 

Tuesday
Jul252017

TWC SUMMER SUCCESS!

The summer is off to a busy start with TWC members participating in numerous sporting events with great success.  The Triathlon of Compssion was a good beginning.   Keith Evans(1st), Bruce Turcotte(2nd), and Wendy Turcotte(1st) demonstrated their strength.  The Langford Lake Duathlon/Triathlon was our first opportunity to show our team depth.  Dave(2nd) and Debra(1st) Henry competed in the Duathlon.   The Sprint Triathlon included Lori Morgan(1st), Peter Dolan(2nd),  Marilyn Sutton(1st), and Sue Weightman(1st).  In the Olympic Triathlon we were represented by Nancy Dolan(1st), Rob Hare(1st),  Sandra Mullen(2nd), Thom Weightman(1st) and Keith Evans(2nd).  Bertrand Bozek was busy winning his age group at the Durrance X-Terra TriathlonHillerie Denning(7th) and John Botelho(11th) took on the challenge of the Prospero Medio Fondo.  Well done!  This past weekend  Pat Maguire(1st) and Tony Yue(5th) competed at the Penticton Challenge

Next is Ironman Whistler and the new Dynamic Elk Lake Triathlon!

Thursday
Jul202017

SAFE AND SUCCESSFUL RACE WISHES!!

Wishing a safe and successful race to all our TWC  members travelling to the CHALLENGE PENTICTON and the SUBARU 70.3/IRONMAN CANADA.

Saturday
Jun172017

TWC CELEBRATION BARBECUE!

TWC members will get together for a Celebration Barbecue!  Celebrating Birthdays!  New Age Groups!  Anniversaries!  Any excuse to celebrate.

Join us at Hamsterly Beach on SUNDAY, JUNE 18TH, after the morning run, about 10:20 am.  Bring an entre, your favourite na drink, and a lawn chair.   Dan will be cooking up some pancakes.

Wednesday
May102017

VIRA Race Series Photos

I have attached some photos from the VIRA awards.

Under photos.

Well done athletes!!

Saturday
Apr222017

WESTSHORE TRIATHLON SUCCESS!

The WESTSHORE TRIATHLON was a great start to the local triathlon season!  Congratulations to Debra Henry(60-64) who won her division in the Duathlon and Lori Morgan(55-59) who won her division in the Sprint Triathlon.

Saturday
Apr222017

2017 VIRA ISLAND RACE SERIES RESULTS!

Congratulations to all our TWC members who completed the 2017 VIRA Island Race Series.  All our members placed in the TOP TEN.  Sara Kelly(30-34) 2ND,  Chris Sullivan(50-54) 3RD, Kathy Davidson(55-59) 3RD, Graham Fisher(55-59) 5TH,  Rob Hare(60-64) 6TH,  Larry McMahon(70-74) 4TH, Mike Ellis(80-84) 1st.

Sunday
Mar052017

Synergy Bazan Bay 5k 

Tuesday
Feb142017

SPRING GOALS!

Weather is improving by the day!  It's time to review and solidify those 'Spring' goals.  Remember to make your goals SMART GOALS.

  • SPECIFIC
  • MEASURABLE AND MEANINGFUL
  • ACHIEVABLE
  • RELEVANT
  • TIMELY

In future postings we will highlight upcoming events for your consideration.

Friday
Jan202017

SYNERGY BAZAN BAY 5K APPROACHING!

The TWC Synergy Bazan Bay 5K is fast approaching on Sunday, March 5th!   This is the largest race in the VIRA Race Series and we need everyone's support to continue to make this such a great success. TWC members, family and friends can volunteer with Kellee at teamwestcoast@ymail.com   Great draw prizes for our volunteers.

 

Saturday
Jan142017

Energy Bars Gluten Free

Energy Bars

Gluten-free, oil free, soy-free, refined sugar –free

1/2C pecans finely chopped

1 1/2C gluten-free rolled oats

1 1/4C rice krispees

1/4C pumpkin seeds

1/4C dried cranberries

1 teaspoon ground cinnamon

¼ teaspoon kosher salt

1/2C brown rice syrup

1/4C roasted almond butter or peanut butter

1 teaspoon vanilla

Preheat oven to 300 degrees

Line a 9” square pan with parchment paper

Spread pecans in an even layer on a rimmed baking sheet and toast them in oven for 10-12 minutes, until lightly golden. Set side to cool.

In large bowl, combine the oats, rice krispees, pumpkin seeds, cranberries and salt. Stir in cooled toasted pecans.

In small saucepan, stir together the brown ride syrup and almond or peanut butter until well combined. Cook over medium heat until mixture is softened and bubbles slightly. Remove from het and add vanilla.

Pour almond or peanut butter mixture over the oat mixture; stir well until all oats and cereal are coated in wet mixture. Will be very thick to stir.

Spread mixture on pan, spreading evenly. Lightly wet your hands and press down. Use a pastry roller to compact mixture, makes it firm. 

Place pan in freezer uncovered for 10 minutes or until firm.

 

Slice with knife or pizza roller makes 12 bars. Will keep for 2 weeks.