Quads on Fire!

And after finishing 2 unintended duathlons this past month (D1: 7km run/23km bike and D2: 15km run/40km bike) I've been singing a new tune...

Anyone else know this song?  lol!!  Happy recovery week everyone.

Wasaga Beach Triathlon

It seems that Wasaga Beach has never been kind to me.  Every time I go up to the longest stretch of sandy, freshwater beach here in Ontario, Canada, mother nature unleashes her wrath upon all the racers who dared ventured out for the challenge.  The last time I went up to race this course there was a monsoon weather force that cancelled the swim and forced us to do a duathlon, and this year was no exception.  

The night before the race a severe thunder and lightening storm swept through the area, complete with high winds and intense downpours.  Even though the rain, thunder and lightening had all passed through by the morning, the gusty winds (45km/hr) still prevailed and wrecked havoc on the course.  There were high swells of 5-7ft on the lake making the swim course too dangerous, and even the backup swim location, the Nottawasaga River, had too high E. coli levels from the rainfall, forcing race organizers to cancel the swim altogether.  The only option left was to modify the triathlon to a duathlon. So what was supposed to be an olympic distance triathlon (1.5km swim, 40km bike, 10km run) was changed to an international distance duathlon (10km run, 40km bike, 5km run).  

I was disappointed that I wouldn’t be getting to swim. I had really been looking forward to challenging myself with this course in particular, as I had been focussed on training for the 1.5 km olympic swim that was longer than my usual 750m sprint swim distance.  

Besides that, I had only been expecting to run 10km that morning, and not 15km.  I knew I could do it, but was a little concerned how my legs would hold up going into the 40km bike after doing a 10km run instead of a 1.5km swim.  Fatigue was definitely going to be a bigger factor for my legs than I had anticipated.  But there was no time to complain or worry, I just had to suck it up and do the course. 

The first 10km run went well, I did it in a time of 48:46 (pace of 4:53), which is what I had expected, and was happy with.  However, the discomfort really hit when I got into the bike course.  I had done some brick training this summer, but it was usually bike then run, not run then bike, so I found it difficult to get my legs into a comfortable cycling rhythm.  Besides the leg fatigue, the wind was gusting to 45km/hr and I had to fight it either head-on or side-on for the majority of the course. In the end, it took me 1:42:35 to complete the 40km cycle, which was 17min longer than I had expected. Not my best showing on the bike this year.  I kept my second transition time under a minute though (0:59) and finished with a decent second run, 5km in 28:23 (pace of 5:41).  I completed the course in 3:02:17, which was still good enough for a top ten finish in my age group (9th place). 

While it wasn’t as strong a finish as I would have liked (considering my last 2 races, Belwood & OWT, were top 5 finishes), I have to consider that the racing conditions were not ideal, weather-wise, and that I had not trained for this specific distance duathlon in particular, so I did well under the circumstances I suppose. 

Even though I inadvertently end up doing a couple duathlons each season (when swims are cancelled) I can’t say they’ve grown on me much over time.  I definitely prefer racing triathlon.  There’s just something so great about the swim portion.  For me, personally, part of it is the physical aspect (where I can take the pressure off my legs and onto my upper body for a portion of the race), and the other part of it is psychological (the superhero feeling you get when you slip into your wetsuit and into a whole different element).  I must admit, I'm already looking forward to the next season of triathlon.  Its hard to believe its September and the end of racing season already.  Canada has such a short triathlon season, we really must make the most of each opportunity we get, and have no regrets!!        

Ten sure signs you’re a triathlete

I’ve borrowed this list from Triathlon Magazine, its too funny (and true) not to share. 

http://triathlonmagazine.ca/news/10-sure-signs-youre-triathlete/ 

I can relate to every point on this list, but my favourite would have to be #5. 

10. You can change remarkably fast.

- Whether it is in a mall change room or getting ready for a party, you often amaze your friends with your ability to transition from one outfit to the next.

9. The idea of running without socks does not scare you. 

- Those who only run may look aghast at the idea of running without socks. Triathletes know how hard socks are to pull on wet feet.

8. You have seen something at the bottom of a lake that you would rather forget about. 

- We know you don’t want to talk about it, that’s okay.

7. When people ask whether you prefer exercising in the morning or evening, your response is: “both”. 

- It mystifies you why people feel the need to categorize themselves as solely an A.M. or P.M. athlete.

6. You have gone out in public with a number written down your arm or leg. 

- Permanent marker is the devil to get off. You don’t really mind your temporary tattoo though.

5. You are willing to argue that it is not breakfast that is the most important meal of the day, but rather the second breakfast (which occurs after your morning workout). 

- First breakfast is usually only a banana or some easily digestible snack. Second breakfast though – yum.

4. You’re not afraid of commitment.

- Triathlon is a sport that will kick your butt if you’re not willing to put in the training.

3. You have experienced not only ‘runner’s high’, but also ‘swimmer’s high’ and ‘cyclist’s high’.

- You appreciate endorphins in all their shapes and sizes.

2. Your workout wardrobe is almost as extensive as your regular wardrobe. 

- It has to be – no one wants to do laundry that frequently.

1. You’re always up for a challenge.   

- After crossing the finish line, your next thought is: “okay, what’s next?"

Ontario Women's Triathlon 2014

The annual Ontario Women's Triathlon (OWT) was held on Sunday, Aug 24 -

http://womenstriathlon.com/  

Along with new organizers, there were some big changes to the OWT race this year and I have to admit, I felt the entire event got off to a bad start right from the beginning compared to the previous years I’ve done this race (2012, 2013).  Firstly, they changed the entire course venue from the Kelso Park Conservation Area (which I really liked) to the Kelso Quarry.  I found the Quarry was an ugly site, with less pre/post race activities for spectators and racers to enjoy afterwards (e.g. soft grass, picnic areas, good swimming sites, restrooms).  It was a very barren and empty site, unappealing to say the least. 

The quarry lake failed its water quality testing, and with the high levels of bacteria the organizers had to cancel the swim portion of the triathlon, which left the racers forced to compete in a modified duathlon format.  What was supposed to be a 750m swim, 20km bike, 5km run, was now a 2km run, 23km bike, 4.5km run.  Most racers were disappointed with the last minute swim cancellation, myself included, but one can’t argue with the water quality tests. 

I was also surprised that the transition zone was placed on one side of the huge, rough, coarse-gravel parking lot, and the bike mount/dismount line on the other side.  Racers had to run with their bikes and cleats for about 300m over a very rough parking lot before they could rack/mount/dismount their bikes. Not ideal. In addition, the mount line was at the bottom of a very steep hill which you had to climb up from a cold dead start position.  

Last year the bike route was a 20km mostly flat with some rolling hills, but this year the course was one of the most hilly routes I’ve ever raced on, which I wasn’t fully prepared for.  Looking at the chip timing results (http://chiptimeresults.com/results/) for the bike course, the times ranged from 50min to 1h30min, which shows how much longer it took to complete than the previous course which had times ranging from 36min to 1h17min (http://chiptimeresults.com/resultsreader.php?y=2013&r=womiltonT.htm).  It took about 15min extra to complete the bike portion this year. 

There were even some novice cyclists that were passing on the RIGHT while others were passing on the LEFT which was incredibly reckless and almost caused several accidents.  I was not impressed with the instruction that was given to the new riders to promote course safety.  The four loops of the road cycling route lead to a congested bike course and I was surprised nobody crashed or was seriously hurt after the route got crowded when the waves began to overlap at the later stages.  I won’t even comment on the issues with illegal drafting.  A short course like this should have been more spread out, with only 1 or 2 laps preferably. 

The run on this course was more of a trail run on an uneven surface lapping the quarry lake, with each lap ~2km in distance.  I don’t mind trail running, but it is a little more challenging due to the uneven surface (more like ATV tracks with some muddy portions and grassy raised divisions in between). This was definitely different than the paved path the OWT course had in Kelso Park in previous years, hence pace times were also a little slower accordingly. 

In the end, my race times were: 2km run (9:38), T1 + 23km bike + T2 (1:02:17), 4.5km run (22:57), for a finish time of 1:34:51.  I should also note here that I don’t like how the chip timing lumps the transition zone times into the cycling time.  I like to know my specific transition times, as it helps me review my race components better for future self-improvement. 

Overall, I placed 5th in my age group (F30-39), which is still an improvement over last year, when I finished 6th in my age group.  So that’s a small victory there, all things considered.  My second top 5 finish of this season, after MultiSport Canada’s Belwood triathlon.  

On the positive side, the OWT organizers did have some nice race sponsors and decent goody bags at the end for the racers, which included snacks, t-shirts and finishers medals.  There were also several prize draws at the end which was nice.  I won a bottle of vodka, as well as a copy of Daniels’ Running Formula, which was a pretty sweet addition to my trainers library.  I’ll try to enjoy them separately ;)   The event also raised funds for the charity Girls Inc., which is always nice to help the local community, in particular empowering girls in sport. 

Looking back on this event, I did not really enjoy this course when I compare it to the others I’ve done.  If the event organizers keep the race at the Quarry site next year I do not think I’ll be returning for this event again.  I’ll be more likely to consider competing in the OWT in the future if they return to their previous course at the Kelso Park Conservation Area. 

That being said, I’d still like to tip my hat to all the ladies that stuck with it and completed the race under less than ideal circumstances. So cheers to that. Hopefully we’ll have a better time next year.  

Toronto Island Lake Swim 2014

The 2nd annual Toronto Island Lake Swim was held on Sunday, Aug 17, 2014 

http://www.torontoislandlakeswim.com 

An event in the Canada Open Water Swim Series: http://www.cowss.ca/home 

This year race organizers offered 3 different distance categories: 750m (sprint), 1.5km (olympic), 3.8km (iron).  I raced in the 1.5km distance category, as a training test for my olympic distance triathlon coming up in Wasaga Beach on Sept 6.  

The air temp was a lovely 22C that morning, but the water temp was a chilly 15.5C (60F), so I opted to use my wetsuit, as I usually do when swimming in Lake Ontario.  The winds were low, and there was little in the way of waves or chop to deal with, thankfully.  This beach doesn’t have many strong currents to fend with, although after the first turn-around point swimmers did notice one rougher, cooler patch in particular, maybe a small undertow or current was at play there.  But overall, it was a nice course to swim.  Clear water, sandy bottom and no weeds to deal with, which often plays up the creepy factor for some.  

This was my first 1.5km lake swim, as to date I’ve been racing in the 750m swim category.  Thus far, my swim times this summer were: 

Binbrook = 16:37 / 750m, pace 2:13/100m 

T.T.F. = 16:29 / 750m, pace 2:12/100m

Belwood = 16:05 / 750m, pace 2:09/100m

I was hoping for a time of 32:10/1500m, with a pace of 2:09/100m, at this event - the same pace I kept at the Belwood swim in July.  Optimistic, yes, but I’ve been doing a lot of swimming this summer, so I felt it to be a reasonable expectation for myself.  

However, holding that pace for the longer distance proved to be too difficult for me that morning. I ended up with a result of 34:51/1500m, with a pace of 2:20/100m.  But I’m not upset by that result.  It was my first attempt at an open water 1.5km swim and I’m taking it all as a learning experience.  Naturally, a longer course will challenge the endurance more and one has to pace themselves a little slower than the usual shorter courses I’ve been doing.  I’ll be taking that into account for the Wasaga Beach olympic distance triathlon (1.5km swim, 40km bike, 10km run) when I set my goal times.  

Overall, I had a great day at the Toronto Island Lake Swim.  The group of swimmers were all very friendly and shared a sense of humor, encouragement and camaraderie.  The organizers even arranged a reggae steel drum band to play near the start/finish line which added a great festive atmosphere to the event. Considering the event was just a short ferry ride from downtown, and offered a lovely sandy beach to relax on and enjoy  afterwards, I’m sure this will be a swim I’ll be participating in again in the future. 

Of course, I've included some videos and photos of the event: 

Here's a link to a YouTube video of the my wave start:

https://www.youtube.com/watch?v=9DuHqFcdHw0     

 Me (left) and a fellow swimmer & friend, Claudia (right), after our 1.5km swim.

I did it! Just a fun finish line pose, a little after the race crowd cleared out.  

Women's New Role in Sport - Part 2

No big surprise, I've found myself back on this topic again.  But this time I'm posting from a much more inspired and happier place.  I came across this article on 13 year old Mo'ne Davis, who is blowing the minds of her teammates, coaches, fans and friends alike, with her incredible performance at the little league world series of baseball. 

"Out of the nearly 9,000 players who have participated in the Little League World Series, only 18 were girls. Davis is the fourth American girl, and with Emma March of Canada also playing, this is the third time in the tournament’s 68-year history that two girls are competing at the same time.

The issue came up in the postgame news conference and will come up again: Does Davis see herself as a role model?

The answer: a refreshing yes."

Here is the link to the full article:

http://mobile.nytimes.com/2014/08/16/sports/baseball/mone-davis-dominates-at-little-league-world-series.html?referrer&_r=0 

I'm so happy that she has such a supportive environment in which to pursue her talent and her passion. As too many girls have been strong-armed out of athletics in the past.  Here's to a brighter future for women in sport.  Especially those who play with (or perhaps I should dare say even outplay) the boys.

Good luck to Mo'ne, Emma and all the other girls who are daring to challenge the status quo! Go kick some ass ladies!  I'm rooting for you. 

Why you should warm up & stretch

Wether its a personal workout in the gym, league night with your favourite team sport (e.g. ultimate frisbee, soccer, football, basketball), or especially before a tournament, a very important aspect of any moderate to intense physical activity, most often overlooked by people, is the pre-game warm up & stretch.  

There are several reasons why we should warm up and stretch before a game.  Some of these you may already be aware of, others not so much.  But I’m sure every person can relate to at least one of the following reasons:  

1. Injury Prevention & Increased Flexibility 

2. Overcoming the Fatigue Response 

3. Improved Focus & Team Gelling 

1. Injury Prevention & Increased Flexibility:

Warming up your body before a game increases the synovial fluid in your joints (e.g. knees, shoulders, elbows). This fluid provides extra lubrication to ensure your joints, which are flexing and extending rapidly during the course of a game, are protected against this stress. Think of a rusty door hinge being oiled up (well this analogy may be truer for some of us more than others...). Warmer muscles are more flexible and can stretch better. This is important for the times we’re running hard, jumping and reaching for a ball or disc.  You’re much more likely to pull or tear a muscle, injuring yourself, if you’re cold.  When these muscles are warmed up and stretched before/after your workout you will actually be able to increase your range of movement and increase your flexibility.  After regular stretching you will be able to reach further and further over time.  This could mean touching your toes again, or maybe reaching just a little higher to make that catch you never thought you could.   

Try some of the basic stretches in these diagrams to help loosen up and increase your flexibility. These can be done before (for injury prevention) and after (for increased flexibility) your workouts/games.  

2. Avoiding the Fatigue Response: 

Ever notice how the first 10 min of any workout is the hardest?  Blame the fatigue response. This occurs when your body first begins to work hard and the demand for oxygen increases (notice you’ll begin to breath harder when you first begin exercising). We need oxygen delivered to our muscles to activate the release of energy (e.g. ATP for the scientists among us).  We only store a certain amount of active ATP in our body and we deplete this quickly when we force our muscles to work hard.  There is a lag time between the demand for energy/oxygen and when our heart rate increases and our lungs fully inflate so that the increased load of oxygen can be delivered to our muscles and access/activate the ATP energy.  Eventually, over time (e.g. 10min), our heart and breathing rate adjusts to the heightened demand for oxygen, and we can continue this physical exertion for the length of the game. 

The pre-game warm up is an excellent opportunity to efficiently deal with the fatigue response. If by the start of the game we have all passed this physiological hurdle, and our opponents haven’t, we can easily take advantage because our bodies are more ready for the task at hand.  If you have a good pre-game warm-up you might not always be calling yourselves a ‘second-half team’.  Believe me, I’ve heard that cheer many times! 

3. Improved Focus & Team Gelling:

Finally, I’d like to touch on focus.  We all have stress in our lives, things on our mind.  Its easy to carry these mental distractions over into the game, especially when we’re running from the office, to the car, to the field, barely finding the time to even have a pee before hitting the field!  But if we take the time to warm up, these simple exercises can help clear our mind of the mental clutter and focus in on game strategy.  I know I’ve certainly fumbled catches if my mind wasn’t properly focussed.  

In addition, warming up with your team mates can help you feel more in sync with each other, and help your plays go smoother and build better connections between players - all what I like to call ‘team gelling’. 

In Conclusion, I want you to realize a beneficial warm-up & stretch doesn’t have to be a complicated and lengthly activity. It can be as simple as showing up 10-15 min early to lightly jog for a few minutes, practice some hand-eye coordination drills with your teammates, and following it all up by stretching your major muscle groups.  If your heart rate has been elevated, you’re feeling warm, loose and pumped up, then you’re where you need to be.  

I know that since learning this (through my personal trainer educational courses) I’m much less likely to skip the warm up, and hopefully you’ll feel the same way as well. I know rush hour traffic and family obligations are often more of a deciding factor wether you warm up or not, but considering this, it really is time well spent.