'Tis the Season for Weight Training

It's cold outside. It's snowy and icy.  And the memories of your road race this past summer seem like a distant memory.  With months to go before your next test of endurance you may be tempted to slack off from your training at this point in the year - but don't give into that train of thought.  Winter is the perfect season for initiating a strength and conditioning program for your sport.  You may not be in a training period where mileage is a priority right now.  However, don't forget that every athlete needs to have a strong core, back, shoulders and legs to get them through the summer racing season. Whether you're a runner, cyclist, swimmer or play a team sport like ultimate frisbee or football, building a strong muscular foundation now, will make you a stronger, faster and fitter athlete this spring.  So forget about the couch, and don't worry about the ice, just get your butt to the gym and lift some weights.  It will pay off this spring, trust me.

Five core exercises to go!

With the holidays around the corner, many of my personal training clients will be away from the gym.  My dedicated clients often feel guilty when missing a workout, so I find myself giving them homework assignments that they can do with absolutely no gym equipment available to them at all.  So for my loyal blog readers, or even the random fitness reader who strays across my website, I wanted to share my five favourite core exercises you can do anywhere.  All you need is a comfy yoga mat and a little downtime. Now you will never miss a workout!! No excuses. 

1. Bicycle Crunch - Muscles targeted: obliques, abs, rectus femoris. Bring opposite elbow to knee, fully extending the other leg, alternate sides. Aim for 3 sets of 15 reps.   

2. Glute Bridge - Muscles targeted: gluteus maximus/medius, hamstrings, erector spinae. Extend hips in air, hold up to 30sec, repeat 3x.

3. Mountain Climbers - Muscles targeted: triceps, traps, abs, hip flexors. Hands and feet on the ground, alternate knees into chest, fully extending legs in alternating pattern.  Aim for 3 sets of 30 seconds. 

4. Plank - Muscles targeted: abs, obliques, glutes, quads, deltoids (shoulders). Keep body straight, glutes low, only forearms and toes touching the ground.  Aim for 30-60 second hold, repeat 3x.   

5. Superman - Muscles targeted: erector spinae, glutes, hamstrings. Imagine you are superman flying through the air, by lying on the mat face down, inhale to prep, then exhale yourself up into back extension. Hold for 10 seconds, repeat 3x. 

Stay strong my friends. 

The Many Benefits of Exercising While Pregnant

Since becoming certified as a Pre & Post Natal Fitness Specialist, I've been having this same conversation with many women not only at the gym, but in many other places I've visited during the past month.  The main topic that keeps coming up over and over again, is that many women are still holding on to the common misconception that exercising during pregnancy is dangerous for the baby.  Unless the mother has a specific underlying health condition (an absolute contraindication) this really isn't true.  Most women who are having a normal healthy pregnancy can actually greatly benefit from regular and moderate intensity exercise. 

Here are some of the many benefits to exercising while pregnant:

1. Improves posture and back pain

2. Improves ankle and foot swelling by improving blood circulation

3. Strengthens arms & shoulders so you can lift your baby & gear easier 

4. Reduces risk of gestational diabetes by regulating blood sugar levels

5. Reduces risk of urinary incontinence post-delivery (bladder leaks)

6. Speeds labour & delivery time by up to 15%

7. Helps speed abdominal & pelvic region recovery time after delivery

8. Encourages healthy weight levels during and after pregnancy

9. Promotes positive self-esteem and body image

10. Promotes strong fetal heart rate & reduces fetal stress during labour

Are you curious about how exercise can help you maintain a healthy body throughout your pregnancy?  Then contact me for a consultation.  You & your baby deserve it!! 

Pre & Post Natal Fitness Certification

In my most recent blog I announced that I have been doing some professional upgrading during my off-season.  Besides running and endurance sports, I cater to a larger community of people in the fitness industry, not just runners.  As the majority of my clients are women, I have wanted to further my skill set to better serve this community, and I am pleased to announce that I have also finally completed the Pre & Post Natal Fitness Specialist (PFS) course offered by Can-Fit-Pro.  

(http://www.canfitpro.com/pfs) 

I really enjoyed this course and learned a lot about the incredible changes that occur during the pregnancy process.  The PFS course combined a balanced approach of both theory and practical components.  The moments where I donned my empathy belly (a book-bag filled with ten pounds of weight) and learned how to modify treadmill workouts, perform safer squats, demonstrate proper posture and back strengthening exercises, among many other fitness techniques, made a lasting impression on me. 

This is a group photo of the five other inspiring personal trainers who I took the course with (courtesy of our Pro Trainer Curtis Medina). It was taken just after the practical workout training session, hence our bag-bellies. I’m on the purple stability ball, always working on my core of course! 

The PFS course has taught me how to safely train women who are not only pregnant but also pre-natal (the year before conception) and post-natal (the year after delivery), as all three stages present unique fitness needs for the mother, both nutritionally and physically. 

Are you wondering more about how to safely exercise while pregnant?  Or are you thinking about becoming pregnant and want to ensure your body is as healthy as possible for the long road ahead?  Or maybe you want to regain your pre-pregnancy fitness level again?  Then contact me for a consultation.  I would be privileged to help you along the way. 

Running Fitness Instruction

Now that it is officially the off-season for my triathlon and marathon training, I have more time to work on my professional development as a fitness leader.  As most of my loyal blog followers will know, I’m an avid runner and train for running events ranging from 5km up to marathon distance.  I enjoy sharing my love of running with others, not just as a fitness and weight loss tool, but also as a way to develop self-confidence and empowerment techniques for all my clients.   

So I am very pleased to officially announce that I have added the American Sports & Fitness Association - Running Fitness Instruction certification to my personal training portfolio.   

About the certificate: 

ASFA's Running Fitness Instruction Certification addresses different types of running preparation, running accessories and exercise program development.  Additionally, this certification covers endurance running, dynamic movement, nutrition, footwear, running program development and more.  With our certification, the fitness professional has the potential to maximize client results specific to running fitness.

This certification expands knowledge in the following areas:  1) Enhanced understanding of a diverse collection of dynamic movement and endurance running training methods;  2) Expanded knowledge in key aspects of running instruction such as flexibility, dynamic movement, run economy and more;  3) Ability to showcase specialized expertise in speed and endurance running preparation;  4) Greater understanding of gait, stride, cadence and other essential running fitness components.

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Many people working in the fitness industry like to run, but unless they have formal education leading to certification, they are not properly able to instruct others in: safe running form and technique, safely building up running programs, early identification of common running injuries and have the knowledge how to deal with them.  Stay safe and get good results with a certified running instructor and coach. 

So if you have been considering taking up running for weight management, want to run a personal best at your next 5km road race, or maybe you promised a friend you would do that charity 10K with her next spring, then contact me and lets get you running!  I have both the experience and certification to guide you. 

Integrity in the Fitness Industry

I’ve been working in the fitness industry for many years now, and I’ve seen a lot of fitness professionals who impress me greatly.  Yet sadly, on the flip side, I’ve seen just as many people working in the fitness industry who disturb me just as much.   

The boom in the fitness industry has lead many people to believe that anyone can become a fitness professional: “Hey, I like working out in the gym, maybe I should become a personal trainer too. It sure beats waitressing.”  Or “I’ve lost so much weight that even I know enough about exercise to train others now”.

But those same people fail to recognize the hard work and commitment - (a) the early mornings/late nights, b) training for official and credible certifications, c) securing liability insurance and following all proper protocols to ensure coverage is actually applied to clients, d) properly handling of their clients’ personal and private information in a secure/discreet manner, e) actively leading by example in their actions and lifestyle choices, and f) being honest to your clients about your intentions and actions) - required to be truly professional in the fitness industry. 

These are the qualities that make for a safe, responsible and credible trainer.  And after doing so much consultation work at various gyms in the course of my career, I feel frustrated at all the irresponsible behaviours I’ve witnessed by so many so-called ‘fitness professionals’.  Their bad behaviour and lack of proper training often lead to injury, liability and damage to other businesses reputations.       

  
Fitness professionals should always be punctual, respectful of your time and others, properly dressed for the working (and working out) environment, and treat other clients and staff with respect as well. There is a time to yell and shout, during a hard workout, but also a time to know when calm, quiet and proper discretion is just as important to the client. 

Because so much of the fitness industry market is fuelled by money, people are easily caught up in the hype and excitement of the process, and the desire to believe in the promises being made to them (not just to clients, but also to club owners/employers, I should add).  But before hiring a personal trainer (or other fitness professional) people really need to do their homework, in order to ensure the services they are paying for are truly what they believe them to be.

How can they do this?

1. Do a background check on the individual.  Ask to see a copy of their official certifications.  Where and when was it renewed? Can I see your CPR/First Aid certification?  Who are you insured with and what are you covered for in case I get injured? Any true fitness professional should be able to answer and provide proof of coverage.  Good websites to check credentials would be: http://repscanada.com/ or http://coach.ca/

2. Ask the fitness pro for client testimonials.  They should be able to provide references for their work. You are hiring them for a job after all - the job of training you!

3. The next step would be to do a simple google search on the individual.  Check for their online history - blogs, facebook postings, twitter account, youtube videos, etc..  If your fitness pro preaches one life at the gym and another life online then their integrity may be questionable. I’ve found blogs and videos of other so-called fitness professionals that have shocked me with their total lack of discretion and outright privacy breaches, not to mention risk taking behaviours. 

My advice to anybody looking to hire a trainer is to do your homework.  Look up the individual you are considering hiring. Ask them questions and ask them to produce certifications.  If they can not, then you really need to keep looking. 

If clients demand quality then the industry will follow.  Let’s keep our standards high!  

Fascial Stretch Therapy

As a personal trainer and athlete, I understand the wear and tear that intense physical activity can have on the body. Whether you’re training for a road race, or just beginning to exercise and find yourself working out stiffness and body aches, we need to take care of ourselves to safely recover from exercise.  This recovery can take many forms including: rest, static/dynamic stretching, foam rolling, massage, acupuncture and other therapeutic forms.  

I’ve long been a fan of stretching, foam rolling and acupuncture, but I’m also curious to learn more about the other available options for recovery.  Recently I’ve had the chance to explore Fascial Stretch Therapy - an assisted table-based stretching system that focuses on the fascia (the connective tissue of the muscles) as the key element in achieving optimal flexibility, strength, performance and pain relief.  

Basically, over time the fascia in our bodies can become tight, sore and inflamed which may lead to pain and compromised performance.  Stretching along the fascial lines of the body can help prevent this.  

I found these three illustrations useful in understanding where the fascia is in the body: 

I was curious about this methodology and wanted to try it out after a long season of running.  When I met Bethany Weir, my FST (Fascial Stretch Therapist), she greeted me warmly, made me feel comfortable and explained to me the stretching process.  She manipulated my arms and legs into deep stretching positions while I laid on the table and was guided gently, yet deeply, through the stretches. Basically the process helped to re-align, re-adjust, and manipulate my fascia back to it normal relaxed state so that my body, limbs and joints were more mobile. Afterward, I feel relaxed, more flexible and many general body aches were relieved. 

With regular treatment, this therapy can also assist with relief in other problem areas including: back pain, muscle spasms, joint capsules, circulation and blood flow, improving posture, hip replacement issues, depression, IT band syndrome and plantar fasciitis.  So if any of these health issues are a concern for you I recommend giving FST a try. Its a natural and drug free method to address these problems.  

If you’d like to learn more about FST, or would like to contact the Fascial Stretch Therapist I visited, I can highly recommend her - Bethany Weir.  Check out her website for more information on her practice, rates and contact info: http://stretchwithbeth.com/ 

Scotiabank Toronto Waterfront Marathon 2016

My last racing event for the year was the Scotiabank Toronto Waterfront Marathon http://www.torontowaterfrontmarathon.com/en/index.htm on Sunday, October 16th. 

This is a course that runs through downtown Toronto, along the lakeshore, into the beaches and finishing in the heart of downtown at Nathan Philips Square, right at city hall.  Its a fun course with a really lively and festive atmosphere due to all the community support the event receives. 

This being my final race of the season, I felt I was well trained for the event.  It was my second marathon that year, I had been running lots of mileage and intensity runs all summer and been eating right.  I was optimistically hoping for an even better finish time than my spring marathon (3:34:38), dare I hope for a 3:30:00?!  

The rain began to fall on us as we lined up in the starting corrals, but a little rain never stopped runners before. It was a warmer than usual Oct day, with a starting temp of 18C, so the rain didn’t feel so bad, although it was a little heavier than I would have liked.

The marathon started well, but by the halfway point I knew it wasn’t going to be a personal best for me.  At the 21.1km mark I was more than 3min behind my run plan.  Normally it only takes me 1:45:00 to reach this point, but today it was 1:48:28.  Not great.   

I began to feel tight in my hips and lower back.  I couldn’t open up and relax into my stride like I normally do when I’m running well. It began to be painfully obvious to me that I had not given myself enough recovery time after my last major endurance event - MSC Barrelman half-iron triathlon (2km swim, 90km bike, 21km run) I did on Sep 18, less than a month ago (28 days).  

The last half of the marathon didn’t get any easier, I tightened up even more as the run went on, and eventually I crossed the finish line at 3:54:52, twenty minutes slower than my spring marathon finishing time.  Disappointing yes, but a good experience for me nevertheless.  I learned a valuable lesson this day - I need more recovery time between major endurance events, and more time to relax and release tight muscles. I expect utilizing more foam rolling, stretching and massage therapy technique for myo-fascial release, as well as rest, will be vital for this.   I will be taking all this into consideration when planning my racing schedule for 2017. 

Looking at the big picture, I still ran a sub 4 hour marathon, and any day you get out for a long run is still a good day.  Kudos to everybody who went out to run whether it was the full, half marathon or the 5km. And thanks to everybody who came out to support us along the way. 

Barrelman Triathlon 2016

This year I began racing long course triathlon. Over the last four years (2012-2015), I had been racing short course (Sprint 750m/20km/5km and Olympic 1.5km/40km/10km distances) but this year I felt I was both mentally and physically ready for the longer course, including the half-iron distance (2km/90km/21km). 

Early in the season I raced the Welland long course and despite the heat and humidity, I really enjoyed the endurance event. In the shorter courses you can often feel like you spend too much time in transition, and not enough time actually immersed in each of the cardiovascular activities of swim, bike, run.  In the longer courses, you really get to be more in the moment of those activities, as you spend much longer completely immersed in each of those segments. It felt wonderful to me.  People often think its tougher to do a longer course, and in some ways it is - if you haven’t physically trained for the demands of the mileage on your body - but mentally its much more enjoyable for me as I found I was much more in tune with my body and its rhythm (cadence).  I’ve always enjoyed the solitary joy of the long run.  

MultiSport Canada’s Barrelman race was the longest course I’d signed up for yet, and logistically one of the more complicated. It covered a lot of scenic ground ranging from the swim start in the Welland Canal, a fast and flat bike course which took cyclists from the canals to the shores of Lake Erie and then up to Lake Ontario and Niagara Falls where the half-marathon run course took place.  

This course would also feature 2 separate transition zones, T1 was in Welland, T2 was in Niagara Falls.  I had always done races where all your gear was kept in the one transition zone.  So you really had to be organized for the race early and arrange your race gear for each of the separate race segments into 3 different gear bags clearly labelled with your bib number (e.g. 478) for the race crew to transport. I was nervous about this, but I must admit, MultiSport Canada’s staff ran a smooth operation and all my gear was right where it should be.   

While I truly believed I was mentally and physically ready to take on the long course, I must admit the week leading up to the race was filled with low level anxiety for me.  I had several nightmares about everything that might go wrong during the race.  But after talking to some supportive friends and colleagues, I used to dreams as a guide for aspects I should further prepare for.  I sent my bike in for a tune up, got a flat tire repair kit, triple checked all my race gear, and practiced some positive mental visualization run throughs of the entire event. These strategies helped a lot.  

While I’m often nervous the morning of the event, once I actually start racing my nerves disappear and I can just be in the moment. I’ve always been good at focussing on the task at hand and sink my energy and focus into that present moment. I only worry about the next stroke when I’m swimming, the next pedal turn when I’m cycling, and the next footstep when I’m running.  

Weather-wise, we were lucky on race day, as all the thunderstorms had passed through the region the day before. I remember watching the lightening strikes and hearing the downpour of rain during the pre-race briefing in the WIFC on Sat afternoon.   However, as we warmed up in the canal the next morning there was only a light fog left over the water, and that quickly burnt off as the sun rose in the sky that morning.  It was quite pretty really.  

Despite having a large swim start (150 people in my wave), the swim was fairly uneventful once I was out of the initial 200m hot zone.  I was disappointed that the WIFC staff had taken up the kayak guidelines from inside the canal. They were really great to use for sighting a straight line in the June race.  Hopefully Multisport Canada can ask the WIFC staff to keep them in place for the triathletes next year (wink wink, nudge nudge!!).  I’m not sure if I can solely blame the missing guidelines in the canal for the (1min 44sec) difference in my 2km swim time (45:50 in June vs 47:34 in Sept) but I did have to fix my swim direction a few times during this race, so lets say it was their fault ;) 

The time I spent riding on my trainer over the last 3 months between the events must have paid off, as I increased my overall pace time on the bike course. In June, I paced 26.43km/h, and in Sept I paced 27.82km/h. I’m particularly pleased with this as the bike course was also a third longer than June (56km vs 90km).  I felt I rode technically better, I spent longer in aero position and its always a good ride when you keep your chain on and get everything less greased up! 

The last few kilometers of the bike course were just beautiful as we spun along the Niagara River leading to down to Niagara Falls. I had to remind myself to look up to take in the moment, remind myself how incredible all this was. I felt so alive.

I racked my bike in T2, tore open my gear bag and ran out onto the run course for the 21km that lay ahead of me. 

Running the long course has definitely highlighted some structural issues I have when transitioning from bike to run. Most problematic is the recurring problem I have with numbness running through my left foot and leg.  The same problem happened in the June long course. After the first 3km my left foot goes numb, it crawls up my leg until 8km, then disappears completely by 10km, then I’m perfectly fine again.  The affect it has on my run time is quite obvious, my first 10.5km run split was 1:03:08 (pace 6:00/km), while my second 10.5km run split was 0:53:24 (pace 5:05/km).  I’ll be visiting my chiropractor again soon and will try to get to the bottom of this.  Knowing this issue is keeping me from reaching my full potential is not a good feeling, but I will figure this out. 

Other than that, the run was fabulous. The run course was more hilly than the bike, but I have the glutes for hills so I don’t mind them as much as some of the other runners seem to.  And running through the mist of the waterfalls was an awesome feeling.  

I must admit, this course was probably the most scenic I’d ever done, and probably my favourite course to date. 

Overall, I finished my first half-iron triathlon in 6h:00m:5.5s 

I’m very happy with that.  I definitely gained the experience and confidence needed to continue with my long course training plan.  Next years goal: Ironman Mont Tremblant!     

Bootcamp Alert!!!

I'm pleased to announce that I'll be once again holding my fall stall bootcamps this September (and hopefully a second round in early October).

Where:
Bootcamps will take place in Riverdale Park East (just off Broadview Ave), close to downtown Toronto (see map below).  This beautiful and spacious park is accessible by streetcar, subway (via Broadview Station), has plenty of bike lock stands, and lots of free parking on Broadview. These will be outdoor workouts, so dress for the weather.

When:
I will be holding the bootcamps on Thursday evenings this fall, beginning after labour day weekend. Tentative dates and times are set for Sept 8, 15, 22 (thus far).  Classes will ~75min in duration (6:00-7:30pm). A second bootcamp series may be held following this depending on demand.

What:
Workouts will include mixtures of cardio, resistance work, agility drills, body weight training and stamina development.  Open for both men and women, all skill levels.  Class size will be limited to 12 participants to give each participant the attention they deserve.

How much:
Each bootcamp class will cost $20/person, or all 3 classes for $50.

Contact:
For more info email me (Kelly the trainer): contours.personal.training@gmail.com

Kelly the trainer is a Can-Fit-Pro certified Personal Training Specialist and Nutrition & Wellness Specialist, with over 6 years experience in the fitness industry.

The LOST Race 2016

The annual LOST (Lake Ontario Swim Team) swim was held at the LOST beach in Oakville, on Aug 13th, as always, the second Saturday of August.  While the water was much warmer this year (measuring a balmy 22C/72F), compared to last year (aka ‘the cold year’ at a chilly 10C/50F), the weather was still a factor for the event.  

As often comes with the hot humid weather Ontario has been dealing with all season, the forecast was threatening thunderstorms.  Not the type to cower at the sign of storm clouds, race organizers kept their eye on the forecast for a clear break in the skies, set up a team of on water support crew (kayakers and paddle-boarders) which would communicate any immediate threats to the swimmers, and decided that the race would go on.  We are a determined bunch to say the least. Not reckless by any means when you make an up to date, informed decision with safety plans set in place. 

This year race organizers offered two distance categories, the traditional LOST race (3.8km) and the new LOST mile (1.6km). The 3.8km swim is a point to point swim starting at Maple Grove Dr and ending at the LOST beach on Navy St. The LOST mile is a 1.6km loop starting and ending at the LOST beach.  

I participated in the 3.8km race.  For those who recall last years event, I had registered for the 3.8km race but the water was too cold for the race to go ahead safely so it was modified to 1km and 500m events instead.  So I felt I had some unfinished business to take care of. 

At 8am the swimmers climbed over the rocks and settled into the Lake for the in water start. The gun fired and we were off. As races go, this one is a friendly yet competitive event.  Most people are out for the camaraderie of the event and the training aspect, at least that’s what I was there for.  I wanted to gain more experience with longer open water swims for when I do my Ironman race next year. 

The LOST swim is actually a really nice swim, the water is clean and calm, and you get to swim past some of the really fancy smancy houses in the Lakeshore district of Oakville.  The views were fantastic.  Despite the forecast, the water was really calm and the swim was rather uneventful.  Most the kayakers had to do was redirect a few wayward swimmers. Training at Cherry Beach downtown is much rougher to be honest, I’m a little envious of the lovely conditions out this way.  

I found myself swimming alone for the most part, as I find a lot of solace in the swim. But I reminded myself I needed to practice my drafting technique to improve my overall time, so I picked out a few convenient swimmers to try drafting with at different points during the swim.  Drafting is a racing technique where by you let the person in front of you break the water letting them expend more energy clearing the path, while you swim just behind/beside them, using their breakwater to help save energy.  Most open water swimmers will use drafting techniques but its important to be considerate when doing so, minimizing body contact. Nobody likes getting kicked and slapped over and over again when swimming.  

I felt good during the swim and not nearly as tired as I was when I did my first iron distance swim at the Toronto Island Lake Swim last year.  I remember spotting the  Lighthouse on the Navy St pier, the final sighting point for the swim and still feeling like I could put a finishing push on my front crawl.  I climbed out of the lake and across the beach rocks with a sub 90min finishing time (1:29:58).  According to my Garmin, I kept a pace of 2:18 for the 3.8km. Not too bad, but a time I definitely want to improve on. 

Overall it was a great day to swim with a fantastic group of people. A big thank you goes out to all the LOSTies, the race organizers, Rob Kent and Sarah Gallagher, all the volunteers and of course, the kayakers and paddle-boarders who supported the swimmers, as well as Drone Therapy for the aerial shots. Cheers!  Let’s do it all again next year. 

Toronto Triathlon Festival 2016

Toronto Triathlon Festival (TTF)

Sunday, July 10th, 2016

http://www.torontotriathlonfestival.com 

The TTF has become an annual tradition in downtown Toronto, and I’ve taken part in it for the past 3 years.  In 2014, I did the sprint race, then in 2015 I challenged myself to the olympic standard distance, which I did again this weekend.  

Considering that most of my triathlons involve a two hour drive (each way), its hard to say no to a race that takes place practically in my back yard, on a course that I am now very familiar with. 

There was going to be some stiff competition at TTF this year as it was selected to host Triathlon Ontario’s Provincial Championships.  I guess now I’ll know where I stack up with the more serious triathletes, as even the more recreational age grouper (yours truly) will be running with them at this event. Who knows what might happen?!

Race morning dawned ideal, clear and fresh, which was particularly nice since the week before Toronto suffered through an extreme heat alert and a series of thunderstorms the day before. The last few races had been uncomfortably hot, so I was looking forward to an earlier start and finish, with cooler temps, less humidity and less suffering out on the run course.  

Lake Ontario (and the Great Lakes in general) tends to be a little cooler than the other smaller lakes and canals in the region. The water temp was 17.5C (63.5F), cool yes, but with a wetsuit it was just fine, and considering I do most of my training in the Lake, down at Cherry Beach, I was used to it.  So the cooler water temp was not a shock to me when I jumped in at 7am for my pre-race warm up swim. It felt good. I felt good. I knew during that brief warm up swim that I was going to have a good swim that morning. 

My wave (in the silver swim caps) was the last to go, and after the initial chaos of the in-water group wave start, we spaced out enough to find a comfortable rhythm, eventually finding that inner/outer pace where breathing technique, effort and swim stroke all come together.  A few minutes in I started approaching the pink caps of the struggling swimmers in the previous wave.  Not so great for them, but a good sign for my progress at least.  (There were plenty of paddle-boarders and kayakers around keeping a watchful eye out, so no one was ever is any real danger, never fear.  It was mostly a DNF for those swimmers sadly). 

The sun was still quite low on the horizon and I was glad for my reflective goggles (a new addition made to my race kit at the end of last season, after experiencing the squint of some other bright and early morning swims).  Although after the first left turn I found it was easier to just switch to breathing on my right side, instead of my natural left side, avoiding the bright dawn sunlight.  Alternating breathing on different sides changes the natural stride but its something triathletes need to be able to do adapt to open water conditions and still thrive in the moment.  The open water swim is very much different than the calm controlled pool environment, and only experience will prepare you for it.

Despite this small challenge, I was enjoying the swim. I had prepped and trained for this. I felt strong and powerful, and I mentally envisioned my arms were paddles pulling me forward with long, strong strokes gliding through the water.   

At this point, I even began to pass the weaker swimmers in the blue cap wave (those just before the pink caps) who had resorted to breast stroking for the last 500m of the swim.  I continued to power on with my front crawl, making the last left turn around the bright orange buoy and made a bee-line for the swim finish.  My gut feeling was right, I paced 2:06/100m, whereas last year I paced 2:13/100m.  I did the 1500m swim almost 2min faster!  

Transitioning went well, no issues here. I was very familiar with the layout from previous experience,  and used this to my advantage (for both T1 & T2). I knew exactly where my in and out sites were and didn’t waste any time looking for them.  I also knew to expect the steep climb before the bike mount line, so I braced my legs and cleats for that hill, both going up and coming back down after the bike (but more on that later).

The bike course I also knew well from both past TTF races and the Ride for Heart event I do annually. I was hoping to go a little faster today, but I ended up keeping the exact same pace as last year - 28.7 km/h to be precise.  At least there were no mechanical issues and the ride was smooth and car free! Hooray for closing the Gardiner and DVP for triathlon! Its rare to have a completely closed to traffic bike course even for races.  Big thanks to the City of Toronto and the TTF organizers for that monumental feat!

The bike has never been the strongest part of my race, but this year I’ve tried to be more aggressive on the ride segment.  So I was pissed when in the last 5km of the bike course a racer in my age group overtook me on the bike (I could tell by checking her age marking on her calf). I stayed with her the best I could, but couldn’t pass her back before entering the final narrow bridge section.  I had a plan though, I could see she was nervous running down the steep hill with her bike after dismounting and entering T2, so I threw caution to the wind and blew past her going down the hill. I was taking a risk of slipping here, but it was a race after all, so now was the time to push limits.  I had my cleats off and runners on before she even had her bike racked and helmet off.  A successful recovery on my part, and she didn’t pass me again that day.  Being a good triathlete also involves good transitional strategy, not just cardio endurance.  That was a great example of knowing your transition zone well and incorporating it into your race strategy.

I was now entering the part of the triathlon I was strongest in - the run. Unlike the bike, this was where I do all the passing.  The run course was a total of 10K, both starting and finishing at Ontario Place, running out along the Martin Goodman Trail for the first 5K, turning around at the Humber River bridge, and returning along the inner lane of Lakeshore Blvd for the last 5K.  

I had a smooth transition out of T2 but its still always a struggle to settle into proper running form after the bike course.  I reached for one of the caffeinated Hammer gel packs I had tucked into my back shirt pocket and fuelled myself for the 10K that still laid ahead.  

After about 4km, and much to my dismay, my recurring problem of foot and leg numbness started creeping in.  But unlike Welland, only my left foot and lower leg went numb this time.  I tried to wiggle my toes and shake out my leg while running but it stuck with me for about 3-4km.  It was frustrating and I'm sure it had an impact on my run time, I knew I wasn’t pacing as fast as I could have. (I think its time to go to see my chiropractor again for an adjustment.  Hopefully its just a pinched nerve or something along those lines that can be easily dealt with.)  

At about the 7.5km mark my legs were back to normal and I felt much more relaxed in the run. I started chatting with another racer from a higher age group (Su-Ming) and we helped each other along the course for a few kilometers along Lakeshore Blvd until she stopped at a water station and I decided to keep powering up the hill, now that my legs were back to normal I wanted to make up for lost time. (I later found out that she came in third place in her age group F45-49, way to go Su-Ming from Markham! I'll see you at Barrelman in Sept). 

I was getting tired now too, but with the feeling back in my legs and the finish line in sight I dug in deep for the last stretch and powered through with my finishing kick.  I was so close.  As I entered the final 500m of the run I noticed another racer in my age group just a few meters ahead of me.  I made a decision to push with all my strength to pass her in the final stretch of the run.  I switched into overdrive for the last few hundred meters and blew past her just before turning off Lakeshore Blvd and into the finishers chute.  I love sneaking up on other runners in the home stretch and blowing past them in the final moments of the race.  Its such a rush! 

With that strategic move, I climbed from 13th to 12th place in my age group, crossing the finish line 5 seconds ahead of my closest competitor.  Despite the small issue on the run course, I finished the TTF Olympic course in 2:50:36. Nearly 2 minutes faster than last year, and improved my age group ranking up from 17th to 12th.  Not a bad showing for the provincial championships.

	2015		2016
Event	Time	Pace	Time	Pace	Difference
1.5km Swim	33:01	2:13/100m	31:16	2:06/100m	-1:45
T1	3:15		2:42		-0:33
40km Bike	1:23:36	28.7km/h	1:23:32	28.7km/h	-0:04
T2	1:50		1:40		-0:10
10km Run	50:54	5:06/km	51:28	5:09/km	+0:34
Overall Time	2:52:34		2:50:36		-1:58
Place	17th		12th		5 places!

Welland Long Course

Sunday, June 26, 2016                http://www.multisportcanada.com/welland/ 

The day of my first long course triathlon (2km swim, 56km bike, 15km run) dawned hot and humid, as I knew it would.  Going into this course, I had been checking the weather forecast for Welland (the Rose City) on a daily basis, hoping the heat wave we had been enduring the past week would break early, but day after day it called for a forecast high of 32C, the humidex even higher.  

The prep period for many of my races usually begins about 36 hours in advance of the event, when I start my carb load, restrict alcohol consumption and protect my rest.  But this time I also began to proactively hydrate with not just water, but also electrolytes, in anticipation of the oppressively hot and humid racing conditions anticipated. 

  

I raced in Welland’s Rose City Triathlon last year, in the short course (750m, 30km, 7.5km), and I really enjoyed the canal swim.  However, this year there was a change in the course - a really exciting one. With the Pan-Am games celebration last year, Welland had the good fortune of hosting the canoe and kayak events, and along with that came the building of the brand new Welland International Flat water Centre (WIFC).  The WIFC offered great spectator facilities, and a nice entry and exit facility from the canal, including a short clear run up the grandstands into the transition zone.  

The water temp in the canal was a lovely 21C/71F, ideal for wetsuit swimming.  With the wide wharf entry into the canal which was build for the Pan-Am kayakers, triathletes had plenty of space for an in-water wave start instead of a narrow time trial start as in previous years.  A particularly unique feature I enjoyed on this swim course were the underwater ropes running the length of the canal which served as excellent guide lines (just like in the pool), so we could spend less time and energy sight spotting over the water surface, and more focussed on a natural swim stroke.  

After the 2km swim, I crawled out of the canal and ran into T1, ditching my wetsuit for my bike gear.  As I reached the mount line I accidentally spun the pedal backwards while pushing forward and popped my chain right off the shaft.  Frustrated to make such an error I just had to dive right into the greasy bike chain, refitting it and giving both hands a thick greasy coating which I soon spread all over my handle bars and white water bottles. Doh!  At least I was back moving forward again.  I had 56km of road to cover ahead.    

This was the first time I rode over 40km in an actual race, and it was the first time I really stayed in my aerobar position for an extended period.  I definitely felt my body working in a different way, as my back and hamstring muscles were more engaged during this cycling approach.  It will take some getting used to, and I definitely need to practice more in this position, but it was definitely exhilarating to ride the fast and flat course this way.   I found that I was still defaulting back to the lower handle bar grips whenever I needed to maneuver over tricky road sections, tighter turns or even to grab my water bottles, but I expect I’ll get more comfortable in my aerobar position as I get more road race experience.  Its not the same as when you practice on the trainer in the comfort of your condo - a much less dynamic environment.         

All things considered, I didn’t crash or flat, or get stopped dead in my tracks when a train passed through the course (which apparently happened to some other racers!), so it was a pretty good bike for me.  I didn’t have a particularly fast bike time (pacing 26.43km/h), but I knew going into this event that my strength laid ahead in the run. 

Fortunately my chain stayed in place during my dismount and after racking my bike in the second transition, and swapping my cleats for sneakers, I dashed out onto the fitness path that lined the canal for the final section of the race. Transitioning from cycling to running is never easy on the legs, but I knew I just had to focus and keep my feet moving forward, trusting my runners instinct would take over.  

The 15km run course consisted of 3x5km laps of the fitness path circling the canal.  At this point I was nearly 3 hours into the race (~11:30am) and it was getting hot.  We were running fully exposed under the sun and it was beginning to take its toll.  The race organizers were very cognizant of this and thankfully spaced three aid stations along the 5km loop, each with sponges, water, energy drinks and gels.

    

I have to admit, the first 5km were just awful.  Even though I doused myself with water and downed a gel pack at each station I felt like I was forcing each step. I was tired, hot and frustrated, but I never thought to give up. I had ten more kilometers to knock off. I had to dig in and work my way through it.  This was where the mental grit of the endurance training came into play for me.  And during this race, a few aspects of my mental grit were to be tested. 

At about the 7km mark on the course both my feet went numb. It came on very sudden and spread up almost all the way to my knees.  Its always an unnerving sensation, but one that I had experienced before.  I was tensing up on the run and needed to change my foot strike position to better facilitate proper circulation in my feet.  I wiggled my toes, widened my stride and relaxed my body, and sure enough ~2km later I had full sensation in my lower extremities again.  

I finished the second lap in a more natural running form and by the 10km mark had settled into a comfortable stride.  I was running more confidently and even picked up speed for the third and final lap.  As I ran passed one of the MSC race directors on the course I heard him shout out at me that I was running like a gazelle and to keep going strong.  Now that’s what every triathlete likes to hear on the final lap of a long course!  At the point where many others had broken down and decided to walk out the final few kilometers of the course, I finally felt I was running free and strong. The last 5km of the run course was the best section of the entire race for me.        

After four years of racing short course, I wasn’t sure how I would feel after my first long course, but I crossed the finish line strong, with a huge grin on my face. I loved it.  And to top it all off, I actually finished 6th placed in my age group.  That was a much better finish than the Guelph Lake short course I did the week before. How awesome is that?!

Race stats:

2km swim - 00:45:50

T1 - 2:24

56km bike - 02:07:08

T2 - 1:03

15km run - 01:22:37

Overall time - 4:17:59

Age category placement - 6th

I know there are still many aspects of my training I need to work on but I feel like I’m off to a great start on the more enduring long courses. I’m really looking forward to more of these longer distances in the future, including the Niagara Falls Barrelman this September, which will be my first half-ironman race (2km, 90km, 21.1km).  

Its safe to say I’m in this for the long haul!