Binbrook Triathlon

I started my triathlon season a little earlier this year (June 7th), considering all the off season training I’ve been doing for other spring races (e.g. TYS 10km run, Ride for Heart 75km bike), I figured I was in good enough form to get back at it again.   

It was a beautiful Saturday morning for racing in Binbrook (near Hamilton, ON).  The weather was sunny, clear and warm, eventually rising to a temperature of 24C in the afternoon.  I was a little concerned about the water temperature for the lake swim (its still spring time in Canada after all), but it was a lovely 21C in the lake and absolutely perfect with my wetsuit on.   

The Binbrook triathlon course was a little longer than the usual sprint courses I’ve been doing the last couple seasons. This course had a 750m swim, 30km bike, 7.5km run.  The same swim distance as usual but added an extra 10km to the bike and 2.5km to the run. Making it more challenging and a good transitional race for those thinking of switching up to the olympic distance courses in the future.  

Here’s my race breakdown: 

swim 16:37 (T1 2:42) bike 1:06:53 (T2 2:13) run 43:59. 

Overall time was 2:12:21, placed 8th in my age group. 

I was quite happy with my swim time (as I was averaging 17:21 on my swim last season), my bike time was on par, but I felt I took too long in T2 (when I realized I forgot my compression socks for the run and had to stop to re-adjust them), and was disappointed in my run time, which I really wanted to be under 40min for that distance. 

Looking back, I realized that the additional 10km on the bike and 2.5km on the run really make significant impact on your body and endurance level by the end of the race, and I have to take this into consideration for my next triathlon.  I foresee more bike/run brick training sessions in my near future!  

On the positive side, I’m really happy with the progress I’ve made on my swim.  Looking back on my previous 750m swim times (avg/season: 2012 = 18:43, 2013 = 17:21, 2014 = 16:37) I can see that I’ve improved my swim time by a solid minute each season.  All that time spent in the water focussed on my front-crawl has really paid off.  

But I have to give my offseason gym routine some credit here too. I added in a couple swim-specific resistance drills in the weight room, which have helped strengthen my arms: 1) the 2-arm high-elbow cable pull, and 2) the 2-arm lateral raise and extension.  Doing both of these exercises in 3sets of 12reps, 2x/week has really helped my swim. I highly recommend this to other triathletes in addition to your usual core strengthening workouts. (Considering the swim is the only section of the triathlon where you really use your arms for propulsion you want to make them as efficiently powerful as you can). 

Overall, it was a fun day of racing and I’m super glad I made it out to Binbrook this year. I know where I’ve seen improvements in my performance (e.g. swim) and which areas require more work (e.g. run).  If you need me I’ll probably be found on the elliptical and treadmill over the next few weeks, prepping for my next race in July.  I will have a better run time in my next race you can be sure of that!   

Riding for Heart

With clear sunny skies, Sunday, June 1st, was a perfect day for cyclists to take over the highways in downtown Toronto for the Becel Ride for Heart, an annual fundraiser for the Heart & Stroke Foundation.  It was a unique perspective of the Gardiner and DVP expressways, and arguably, the best ride I ever had on those particular roads.  I mean, why be stuck in a car when you could be free on your bike, right?!

It was quite the collection of cyclists out and about that morning indeed.  Besides the usual 2 wheeled bicycles, I saw a unicycle, several recumbant bicycles, tandem bicycles, an elliptical bike and bicycles towing children in carriers along for the ride as well.  Truly an event for all ages and all abilities.  

I cycled the 75km in 2:54:10 which I'm quite happy with as I had aimed at breaking the 3 hour mark on this course.  And to top it all off, to date I've fundraised $730 for this event for the Heart & Stroke Foundation! A big thank you goes out to all my supporters for their generousity.  Hopefully, we can do it all again next year. 

Prepping for the Ride for Heart

On June 1st, with thousands of other cyclists, I’ll be riding my Specialized Ruby road bike 75km in the Becel Ride for Heart.  Its another unique fitness challenge for charity event taking place on the closed course of the Gardiner Expressway and DVP highways skirting downtown Toronto.  Its a fundraiser for the Heart & Stroke Foundation, which seems to have become my charity of choice through many of my favourite fitness challenges (e.g. Ride for Heart, the Running Dead).  

While the ride will be taking place on a closed course with a smooth paved roadway, it nevertheless poses challenges in both distance and elevation.  I’ll be encountering some steep inclines on the DVP portion, as you can tell from the profile graph I’ve posted here: 

So to help with my training, I’ve included lots of lower body resistance work in the gym in addition to my long distance training rides.  Exercises such as squats, lunges, leg presses and quad extensions will help give me the additional leg strength needed to get up and over those hills.  Every cycling enthusiast should be including these exercises in their workout routines. 

If you’re not participating in the ride but would still like to contribute in another way you can make a donation to the Heart & Stroke Foundation. I’m still accepting donations for the cause and the link to my riders donation page can be found here:  

http://support.heartandstroke.ca/site/TR/Events/RFH2014?px=1018608&pg=personal&fr_id=1040&_ga=1.11803764

Whether you’re a rider, supporter or survivor, I look forward to seeing you out bright and early on Sunday morning, June 1 for the big ride!! 

Spring Time Renewals

Your favourite personal trainer has been busy, busy, busy this spring. When not hard at work training (myself or others) for achieving their fitness goals,  I'll be found hard at work furthering my education and qualifications as a Can-Fit-Pro fitness leader.  

So far this spring I've renewed my rescue/CPR training and earned 7 more CEC's (Continuing Education Credits) to keep my Personal Training Specialist (PTS) and Nutrition & Wellness Specialist (NWS) certifications up to date through June 2015.

In addition, I also attended the TriMuskoka Conference on Coaching the Endurance Athlete in Hunstville this April.  I'm now even more qualified in the sport of Triathlon with these new coaching and training skills, combined with my 3 years of competitive racing experience.

If you've ever considered seeing a personal trainer to make the most out of your summer, or your life in general, come see me!  It will be a decision you will never regret!

 

The Walrus Workout

This was too funny not to share.   Perhaps I should think about branching out into personal training for marine mammals too!

https://www.youtube.com/watch?v=iXJl1fuFAKU&feature=youtu.be

Now go do your sit-ups!!  If he can do it, so can you. No excuses!

The 2014 Yonge St 10km

My first road race of the year was the Yonge St 10K on Sunday, April 13.  Its part of the Canada Running Series - http://www.canadarunningseries.com/crs/index.htm   

It was a cool and cloudy start to the day, but despite the chill in the air and the passing threat of rain, the racing conditions were excellent considering the season.  This race is conveniently located in the heart of Toronto and gives the unique opportunity to entirely take over and run down one of the busiest streets in all of Canada.  

I had a fantastic run time of 46:57, which was over 10min faster than the overall average run time of 57:47.   

In my age category, I placed 29/440 (=6.5%)

In my gender category, I placed 186/3132 (=5.9%)

Which places me in the top 6.5% of the competing runners. I am very pleased with that result!  With continued effort and hard work I hope to get my 10km run time down to 45min very soon. 

A big congratulations to all my friends and fellow runners for the great showing yesterday.  

The Importance of Tapering

As my first road race of the season draws near (Toronto’s Yonge St 10km Run, April 13), I’m beginning to think about my taper (the period of reduced training just before a race), and that it would make a good blog topic, as not a lot is known about why and how runners should taper. 

Intense training in the months before your big race will make your body stronger and faster, but it will also take its toll on your mind and body. And its crucial to let your body heal in the last days leading up to your big event so that you’ll be at your peak performance ability.  

Essentially, a good taper is necessary for your body to “repair, replenish, regroup” for race day.  Reducing the volume of workouts before an event gives you a much-deserved break from the strain of intense training. Tapering allows the body to rebuild tissue damage and to restock energy in the form of glycogen. 

There are 3 important aspects to every taper: 

1.Duration

• taper 1 week for 5km race
• taper 1.5 weeks for 10-20km race
• taper 2 weeks for marathons (42km)

2. Mileage & Intensity

• reduce mileage, not intensity
• reduce mileage progressively 15-20% a week, until you reach a 50% mileage
• some shorter, intense, interval runs should be done replacing your longer normal training runs

3. Rest & Refresh

• rest up and get a good nights sleep especially the week before the race
• help your muscles recover and heal using simple techniques like stretching, massage, icing, and compression garments.
• hydrate by drinking enough water so that your urine is pale yellow in colour; avoid alcohol 24-48 hrs pre-race
• its OK to carb load to re-stock your glycogen (energy) stores 24-36hrs before the race, stick to the carbs you’re familiar with, don’t try anything new right now. 

A good taper will have short/sharp/focussed workouts balanced with lots of rest, plenty of hydration and nutrition, so that you’ll be ready to run your best on race day. 

Trust in the taper!