A Good Nights Sleep

A good nights sleep is crucial to our health and fitness.  We need to aim for 7-9 hours of sleep a night for our mind and body to rest and repair.  Sleep depravation over time can cause many negative health effects including:  

• affecting our level of alertness, reaction time and other cognitive functions important for both work and athletic performance.  
• affecting mood.  It can make you irritable and sad, but compounded over time can lead to more serious depression and anxiety issues. 
• altering hormone levels in our body that are important for maintaining healthy body weight.  Cortisol (the stress hormone) is increased which can affect metabolism and ability to burn fat.  Leptin (which makes you feel full), and Ghrelin (a hunger stimulating hormone) are also altered, which promotes overeating and leads to obesity.   

But don’t worry, there are several things you can do to improve your sleep and I’ve listed them here:    

1. Bedroom Lights & Electronics: 

 - Your bedroom should only be used for sleep (and sex).  That means no electronics like TVs, DVDs, Laptops, smart-phones, etc. in the bedroom.  Use these type of electronics in the living room, not your sleeping space.  The light spectrum given off from many of these electronic devices have been proven to disrupt your bodies ability to relax into sleep, tricking your mind into thinking its still daytime. Basically, the blue light from your smartphone makes your brain think its time to wake up, just as you’re getting ready for bed, by suppressing melatonin, your brains sleep hormone (as opposed to red light used in many alarm clocks and night lights, which makes you think its time to sleep).  

- Having a smartphone always within hands reach can keep you in a state of constant alertness, much like a milder version of hyper-vigilance experienced by PTSD sufferers, which affects your ability to sleep.  Phones can also ring and interrupt your sleep once you’ve drifted off. Do not use your phone as an alarm clock, instead you should go back to your traditional radio alarm clock. They will not disrupt your sleep until its time to wake up in the morning. Do not keep your phone in your bedroom!  

- Keep your room dark and free of excess light.  Use dark curtains/blinds to block out any light (including street lights, car lights, early sunrises, etc.).  You might even consider turning your alarm clock around so the light doesn’t bother you.  Sleep blindfolds over your eyes may also be helpful, as well as earplugs if you live in a noisy building or part of town.   

- For further info on this topic check out: http://www.medicaldaily.com/why-you-should-disconnect-your-smartphone-after-9-pm-blue-light-blocks-melatonin-leads-poor-sleep,  http://acsh.org/2014/02/artificial-light-smartphone-may-disturb-sleep/ 

2. Winddown Routine: 

- Establish a regular routine before bed.  This will include going to bed and getting up at the same time daily. Your body will adjust to this routine and fall into a natural circadian rhythm.   

- Stop watching TV and using electronic devices at least 30min before bed.  Use this time to wind down.  You can do some meditation, deep breathing or yoga; take a warm bath; listen to relaxing music; reading (real paperbacks not e-devices). 

- Unless you live alone, your partner/family is likely to affect your sleeping habits.  Be sure to discuss with them the important of sleep and how certain behaviours may be affecting the quality and quantity of your sleep.  Consider creating a family oriented sleep schedule and routine that fits into your family’s lifestyle so that everybody’s needs are considered. 

3. Sleep Aids, Food & Drink: 

- Temporary use of sleep aids may help you settle down, catch up on needed sleep, and fall into a healthy routine.  Sleep aids like melatonin, relora and tryptophan are natural non-habit forming sleep aids that will help you wind down and fall asleep. They can be purchased at most pharmacies. 

- Stay away from caffeine containing items in the evening (or afternoon if you’re particularly sensitive). These include coffee, black/green teas, chocolate, energy drinks, etc.  A cup of chamomile tea, tart cherry juice or warm milk may help settle you down and are better choices. 

4. Naps & Sleeping in:

- If you fall short of your 7-9 hour nightly sleep total don't worry, you can still catch up.  Naps in the late morning/afternoon can help recharge your mind and body. Although try not to nap too late in the day (e.g. after 6pm) as it may affect your bedtime.  

- Sleeping in on the weekend can also help you catch up on a few hours of sleep deficit, although it may affect your normal sleep routine in the long term.  You don’t want to make it a habit, but it can help in the short term. 

  

Remember, sleep is just as important as diet and exercise for your health and fitness.  Schedule it in just like any other activity and you will be rewarded both mentally and physically.  Good luck & sweet dreams! 

Toronto Triathlon Festival 2015

The Toronto Triathlon Festival (TTF) (http://www.torontotriathlonfestival.com/) was held earlier than usual this year, due to scheduling conflicts with the Pan Am games being held in the city this July.  The organizers and participants were all a little concerned that the water temperature might not meet the mandatory minimum 13C for the swim so early in the season, as the week before the water temp measured a chilly 9C, but a week of warmer than average weather ensured the water temp reached 14.4C for our race held on the first day of summer, much to everybody’s relief.  

I was particularly relieved as if the water temp had not warmed up to 13C, we would’ve been forced to modify the course into a modified duathlon (run – bike – run) which I had not been training for.  The aspect of triathlon that I like is that the swim enables you to engage your shoulder and back muscles for an entire third of the race, taking some of the pressure off the legs so that they are fresher for the bike and run.  In a duathlon you exhaust your legs running before heading onto the bike and then running again, which is a form of torture in my opinion!

Overall the weather was perfect for racing that Sunday.  Just enough clouds to protect you from the sun, the starting air temp was 17C and reached 22C by finish line crossing at 10am. The forecasted thunderstorms from tropical depression Bill stayed to the south of the Lake. Ideal racing conditions.

Unlike the time trial start in Welland last weekend, TTF had a mass swim start per each age group wave.  So for this swim all 21 ladies in my age group started at the same time off the dock down at Ontario Place.  It was a cold and crowded swim, and it took me about 400m to find a nice pace once the pack evened out and I found my rhythm in the cool water.  I paced at 2:13/100m, and the 1.5km swim took me 33:01 to complete.  This was an improvement from my last 1.5km open water swim by 1min, 50sec (when I did the Toronto Island Lake Swim in 34:51).  

Despite my wetsuit, my feet were a little numb from the cold water and I felt I stumbled in transition a little bit getting my cycling cleats on but I was up and through transition in 3:15. Hopefully I’ll get that time down to 2 min when the water is warmer and I have better dexterity in T1!  

I really enjoyed the cycling course.  TTF is the only triathlon that the city closes the Gardiner (EB) and DVP (NB) for us to race on. I’m familiar with this course from doing the Ride for Heart the last 2 years, so I had confidence going onto the bike course and I didn’t hold back.  I paced at 28.7km/hr and completed the 40km cycle in 1:23:36.  I’m happy with that time – I managed to pace over 1km/hr faster than my last race in Welland (27.65km/hr), so I feel I’m making good progress early in the season.   

I was nice and warm when I reached T2, so it only took me 1:50 to swap the cycling gear for running shoes, and I was off on the Martin Goodman Trail to run out the last 10km of the race.  I don’t like trying new drinks on race day, and I was surprised to find that the aid stations didn’t have the Gatorade or HEED (High Energy Electrolyte Drink) sports drinks I was used to, but was featuring a new sponsor this season - Honeymaxx.  I didn’t have much of a choice but to take it as I needed the fluid energy for the run, but I found it was rather nice and easy on my tummy.  Every endurance athlete has a fear of GI issues on the run, and stick to tried and true products for that reason. I can add Honeymaxx to this list now too. It’s good to have options I suppose.  I paced at 5:06/km and completed the run in 50:54.  Not my fastest 10km run of the season, but this was the longest course I’ve done this season so I’m ok with that, for now. 

Overall I finished the Olympic distance triathlon (1.5km swim, 40km bike, 10km run) in 2:52:34.   

Its worth noting that there was some very tough competition at the TTF this year, as the top 3 spots per age group would qualify for the ITU world championship race in 2016. I gave it my all and ended up 17th out of 21 very fast ladies.  Not too shabby for the olympic distance category in a group of ladies fighting for a spot at worlds! 

My next race will be in 3 weeks at MSC Belwood on July 11.  Here’s hoping I can pace even faster on my bike at this race and finally break onto the podium at this event after my 4th place finish there last season. 

Rose City Triathlon

My first triathlon of the season was MSC Rose City Triathlon, held in Welland, Ontario, on Sat, June 13. (http://www.multisportcanada.com/welland/)

While I’ve had separate running and biking events so far this spring, this race was the first time I’d be getting back into open water and putting all three events (swim/bike/run) together again since last year. The water temp was only 15C so most people opted for wetsuits. It always feels so good to put back on the wetsuit after the long winter and this was no exception. 

The Rose City triathlon was a new course for me, and swimming the canal was a new experience, as compared to the lakes and ponds of previous races. During my prep in the days before the race, I was advised that there was a current that ran north to south in the canal and that I should plan my swim so that it works in my favor, by hugging the shoreline on the swim start, then when I reach the turn around point to try to stay more near the centre buoys so as to ride the current on my way back.  I’m not sure how much it helped, but I paced 2:07/100m and managed to shave 5 sec off my previous seasons personal best for a new swim PB (15min:59.9sec). That’s a nice way to start the swim season!  

There was a rather long run up the canal bank into T1, so much so that the organizers basically added another transition zone called ‘the run up’.  This section of run up spread out for almost half a kilometer before leading into T1 where I quickly peeled off the wetsuit and into my cycling gear, including a new pair of cycling cleats this year.   Fortunately, I had a clean transition onto the bike and have finally gained more confidence clipping into and out of them in the crowded spots of the race.  The bike course was fairly flat and open, with no major hills.  Just straight in and out basically, pedaling all you got for the 30km.  

There were a few spots where traffic got in the way, and trucks did have to go around many of the cyclists.  It always worries me slightly when we have to deal with trucks on the open race course, I wish they could close more of the roads just for a few hours that morning.  Despite that, I paced 27.7km/h on the bike, and did the 30km in 1:05:07  (which is a slight improvement from my last 30km race time of 1:06:33). Cycling is the area that I’ve always been weakest at, and will work on more this season.  I want to get my 30km bike time down to 1hr even.  That's the only way I can actually be a podium contender in this race series.    

T2 (1:16) always goes quicker for me than T1 (2:21), and soon I found myself out on the final section of the race course - the 7.5km run, which goes along the fitness trail that parallels the canal.  

The run has to be my favourite part of the triathlon.  It feels like it always comes together in this part for me and I’m able to dig a little deeper in this section - its where I really race.  On the run out I had my eyes set on the girl in my age group who was just ahead of me on the bike. (Our ages are marked on our calves so I know who I am specifically racing against).  I knew I couldn’t match her on the bike, but I paced myself so that I would pass her on the run.  As I reached the turn around point I had her in my sights still and I waited until the last 1km to pass her and sprint down the finish line with her behind me.  I love sneaking up on other racers and passing them in this last stretch. That move secured my 9th place finish, she finished 10th.     

I paced at 5:07/km, and completed the run portion in 38:34.  It was a good run, with a strong finish, but I know I’ll be pacing faster as the season progresses and I get used to the demands of the course on my cardiovascular performance. I will go harder.     

Overall, I managed a top ten finish in my first triathlon of the season. I did the course (750m swim, 30km bike, 7.5km run) in 2:04:54, and placed ninth in my age group.  I think this was a nice primer to start the season, and will have me in better shape for Belwood on July 11, when I race this distance again. 

However, my next race will be the Toronto Triathlon Festival on June 21, where I’ve decided to try the olympic distance (1.5km swim, 40km bike, 10km run) earlier this year for some unusual reason (e.g. the Pan-Am games scheduling conflicts).   Here’s hoping the water warms up real soon. 

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P.S.

In a late addition to this blog, I'm lucky a one of my amazing support crew managed to sneak in a few video clips of me during the race, which was a complete surprise to me.  Here is the short video they put together, just click on the link below:  

https://drive.google.com/file/d/1ChLubKUuJYZ1q4qio123OoC5f6ccNvtOiw/view

Cycling Training Tips

I’m sure there are many people nursing sore leg muscles after this weekends Ride for Heart.  So I thought this might be a good time to discuss the muscle groups used in cycling and some strategies to prep yourself for an enjoyable summer of riding. 

Cycling uses these five major muscle groups: glutes, hip flexors, quads, hamstrings and calves.  The glutes, quads and calves are engaged on the pedal downstroke, while the hamstring and hip flexor are used on the pedal upstroke.  This picture captures which muscles and how those muscles are used while cycling quite well:    

If you want to become a better cyclist, I recommend adding in strength training exercises in the gym that target these muscle groups.  Excellent examples are squats, lunges, leg presses, quad extensions, hamstring curls, glute kickbacks and calf raises. 

Stretching each of these muscle groups before and after exercise will also help. 

Other tips more serious cyclists should consider for faster ride times include switching from traditional ‘open-style’ pedals, to the ‘clipped-in style’ pedals using cycling cleats. By clipping into your pedals you use your leg muscles more efficiently, especially on the upstroke of the pedal, translating into a smoother and faster ride.  It may take a little time to get used to clipping in and out before you stop, but muscle memory takes over with practice.  Clipping in is simple, using the front part of your foot, near the toes, to clip into the pedal (very similar to cross country skis), and twisting out with your heel when you want to unclip.  Now I can't imagine road racing without my cycling cleats: 

You should also consider getting a proper bike fitting from a pro-cycle shop.  Minor adjustments to things like seat position can ensure more aerodynamic body positioning, an efficient pedal stroke and prevent potential knee pain and other aches cyclists encounter after their long rides.     

Cycle Solutions, EnduroSport and D’Ornella’s bike shop all offer excellent professional service for cyclists ranging from recreational riders to competitive athletes in the GTA. 

So go grab your helmet and water bottles, and get out there and enjoy the cycling season while you can.  Happy riding everybody!