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Archives
02nd 2010f May 2010
Posted in: General,Personal Best Volume 5
Gearing up for Calgary Ironman 70.3
By Lisa Mensink- Professional Triathlete & Olympian
May 2010: Race Prep Tips & Tricks
The days are longer, the temperatures warmer and the roads clear for riding; it’s time to switch gears and think about racing! I had a head start on most North American racers by going south to Australia for some warm weather training and early season racing. So, this month I’ll share with you a few of my tips & tricks to getting race-ready in May and fully prepared for the Calgary Ironman 70.3 in August!
Plan your season: Try planning your season so you can maximize your performances at your high priority races. Make sure you look at the big picture to get the most out of yourself at these races (a coach can assist with this!). Try to match your training program to your selected races and your goals for those races (your training leading up to a race varies depending on the priority of the race-high, med or low).
Testing, 1,2,3…: Now is a great time to try out new nutrition plans & products. If you had issues last season with nutrition & hydration, try to resolve them before this season’s racing starts. A long run or ride is a great time to try that new flavour of electrolyte drink out!
Be prepared: As with nutrition, being prepared before race season is key to having a successful race day. Pull out all your race gear now and test out those race wheels, aero helmet, wetsuit & race shoes in advance. Assess if you need any new equipment and acquire it now. This will limit the pre-race surprises and race day blisters & chaffing!
Dust off the cobwebs: find a low key local race to enter (sprint tri, 10k/21k run race, local bike race, etc). If you haven’t raced since last season, this will help your body remember what racing is all about and get your head back into the game. No matter how hard you train, a race always get you to push yourself that one level harder.
These are some of the things that I do to help me get prepared for my upcoming races. This is what you’ve put in all those long hours of training for; be ready, be prepared & have fun out there. Let the racing begin!
Gear up for the Calgary 70.3 Ironman !!
Lisa
01st 2010f May 2010
Posted in: General,Personal Best Volume 5,Personal Best Volume 8
Camping Sites Available at Ghost Lake for Race Weekend
We have limited spots available for campers at the campground at race start (southside of the highway) at Ghost Lake for race weekend. There are RV sites (with electricity) and tent sites (with no electricity). Bookings must be made for Friday, Saturday and Sunday nights (all 3 nights inclusive) – no exceptions, even if you can only stay for a single night as we have had to book the entire campsite for all three nights. The cost is $60 + GST for the 3 nights for RV’s and $45 + GST for the 3 nights for tent camping. You must book using the PayPal link below.
For more information about the facilities please visit:
Information about Ghost Lake Camping
Any questions? Contact Ironmancalgary@gmail.com
11th 2010f April 2010
Posted in: Discipline,Personal Best Volume 4
If you create a well laid out plan toward your season goals and stick to it, you will give yourself the best chance of success.
While triathlon is recreation for most, there’s an underlying desire in everyone, to keep improving. With the race season fast approaching, you may be looking at race options that sound inviting or fun. There are also various training groups and workouts to choose from. Reasons for selecting events are many and varied, so here we look at planning your whole season with a view to succeeding in your most important races of the year.
Season Planning.
‘A’ Races – One of the first steps in planning the perfect race season is to select your highest priority races. It’s important not to lose focus on your highest priority races, along the way. Limit your ‘A’ races to 2 or 3 per season. If Ironman Canada is one, then just one other may be appropriate. If your ‘A’ races are shorter distances, you could afford to peak your training more often. Your overall training program should be structured toward your ‘A’ Races.
‘B’ Races – Step 2 is to pick events that serve as specific preparation for your ‘A’ race. If possible, choose ‘B’ races that don’t interrupt your ‘A’ race schedule. One that is held at the end of a planned ‘recovery’ week would be perfect.
You may need to reconfigure your planned training slightly, so that your preparation race can be a positive experience. ‘B’ races provide the opportunity to practice pacing and nutrition strategies, equipment and set-up. ‘B’ races that mimic the course profile and weather conditions of your ‘A’ race are preferred.
‘C’ Races – A local sprint tri or fun run may serve as a high quality workout, be short term motivation or included in your season just for fun. Considered as “train-through” events, no real emphasis is placed on peaking and tapering for ‘C’ races.
Competition is practice for competition - Log as much information about your B and C races as possible. This will help identify areas for improvement, which can be applied to ‘A’ race preparation and execution.
Typical Training Week. – Coaches place high importance on structuring a training week that fits conveniently around an athlete’s other commitments, while addressing weaknesses and providing adequate recovery between workouts. You should create a regular training routine that is repeatable most weeks. Think consistency!
Are we training or racing here? Serious consideration should also be given to group workouts, with respect to your own goals. As much fun as fast-paced group training is, it may not be specific to your ‘A’ race and leave you too tired for your next planned workout to be effective.
Quality over quantity – Ensure that you’re rested and motivated to execute high quality workouts specific to your ‘A’ Races. Being consistent with quality training beats focusing on big hours, every time.
Pace yourself – Recognize where your highest training load weeks are and be prepared for them. Limit outside commitments during ‘Peak’ weeks. Regular ’Triathlon Free’ days and easy weeks will allow time to absorb your training and keep you motivated all season long.
Your program. Once you’ve selected your races and planned your training, have confidence that sticking to your program is the right thing for you.
Endurance Planner is a computer program for Triathlon Season Planning and Training Program Management. It also includes training programs for Sprint, Olympic, Half (70.3) and Full Ironman-distance, with a comprehensive library of workouts and an integrated training log. And as a special promotion for Ironman Calgary athletes, you get the indoor bike training program add-on at no extra cost! Just enter this special promotion code: 01082010
“Most athletes just need a training program designed for their level and occasional advice along the way. EndurancePlanner provides proven programs and advice via the coach-tips section of the web forum. This system provides the fundamental components of an online triathlon coaching service and is a great tool for managing your own training”. Kevin Cutjar
Kevin Cutjar has been a full-time triathlon coach with Impact MultiSport for the last 12 years. As a competitor, he has competed in hundreds of endurance events, including 32 Ironman, several with top 10 and sub 9 hour finishes. He has coached athletes to hundreds of goal achieving finishes in all race distances. Remaining as head Coach for Team Impact, Kevin also designs workouts, training programs and offers coach support for EndurancePlanner.com, a company providing planning software and training program for triathletes. Based in Penticton, BC. Kevin can be reached at coachkev@enduranceplanner.com – Call 250 276 7457. Also visit www.enduranceplanner.com
27th 2010f March 2010
Posted in: Personal Best Volume 4,Run
Gearing Up for Calgary Ironman 70.3
By Lisa Mensink-Professional Triathlete & Olympian
April 2010: Tips & Tricks Running Faster!
I used to run all my runs at the same pace. Basically I would head out at lunchtime and hit the Calgary pathway system. I had a few different routes to choose from but limited time, I had to be back at the office and showered by 1pm sharp. So I would pick a route for that day and time myself, hopefully going faster than I had the previous week. There was no long runs, no intervals, no ‘VO2max’ work, really nothing but running hard for the 40-55 minutes I had free at lunch. I was able to run a decent 10km time but it was basically the same pace I ran all my runs at and I struggled to see any improvement. So here are few tips & tricks that have taken me from a solid 40 minute 10km runner to a 34 minute runner:
Ø Join a group/get a coach; Having someone to run with is a good thing. If you find someone who is around the same speed and is motivated to run, you’ll both be running faster in the end! Finding a coach is also another way to push yourself, suddenly you have someone else to be accountable to and report back to. Plus they will give you workouts you probably would never dream up on your own.
Ø Listen to the beat; Learn your heartrate zones & use them! I’m not the most technologically savvy athlete out there but once I learnt to use my heartrate training zones (a good coach can help you with this!) and how to use them, I saw a big improvement in my run fitness. I recommend the Timex Race Trainer for a HR monitor.
Ø Run long & slow; Running slow can make you fast! Once you’ve mastered the HR zones above, try running slow and at a low heartrate! Think of these runs as strength builders, hold perfect form throughout. Try not to focus on the old guys passing you on the path, stick to the plan on this run, make this your longest (time wise) run of the week.
Ø Off to the races! Enter a few races. Now that you’ll have a run partner/coach and be running faster than ever, you’ll want to test yourself from time to time. Check the local running community websites for the calendar of races throughout the year. See how fast you can go!
There you have it, a few things that I used along the way to find some speed and run faster and farther than I ever have. Make sure you incorporate all your stretching and injury prevention exercises into your running routine as well. See you on the pathways!
Train hard & smart!
Lisa
28th 2010f February 2010
Posted in: Meet the Elite,Personal Best Volume 4
Chris Thomas was the top age-grouper at the inaugural Calgary 70.3 Half Ironman. Chris was recently elected the 2009 USA Triathlon’s Age Group Athlete of the Year.
PB: Chris, thanks for doing this interview. For our readers, please tell us a little about your athletic background.
I was one of those kids that had a lot of energy. My parents tried to expose me to almost every sport out there in hopes of wearing me out. I played Ice Hockey from a very young age up through college. My father was really into running back in the late 70s, early 80s and I started running at age 6. I ran at a pretty competitive level until my sophomore year in High School, when I switched over to Ice Hockey full time. I was getting my butt kicked in hockey and I needed to hit the weights and put on more weight. I did not run again for over 12 years. I got back into running the fall of 1999 and I competed in my first sprint triathlon in the summer of 2000. I was hooked immediately and I have been living the dream ever since.
PB: You recently made the switch from working on Wall Street to owning and operating your gym, fitness studio and coaching service. How has this changed your life?
Oh boy, this has been a huge change. I am now working seven days a week as I focus on getting my businesses up and running. I am currently coaching for Lifesport (www.lifesportcoaching.com). I love to coach and I also love to train people one on one. I get a tremendous satisfaction out of helping people. It’s such a different environment compared to my old line of business.
PB: How many times did you race last year?
I raced in 11 triathlon events last year.
PB: What was your best race of 2009?
Well 70.3 Calgary of course… No, seriously I think the 70.3 World Championship was my best race. I was really peaked for that race and I was able to ride by myself the entire day. It all came together that day.
PB: Please tell us a little about your Calgary 70.3 experience.
I really enjoyed 70.3 Calgary. It was my first trip up there. I got to visit and hang out with my teammates, Lisa Mensink and Kyle Marcotte. The race was beautiful and the level of competition was very high as well.
PB: What races are intended races for 2010?
This year I am trying to be very selective on my races. I am trying to stay closer to home this year. However, I have the urge to go back to Kona this year. So, I think I’m going to try to qualify somewhere. As of right now, my tentative schedule is:
REV 3 ½ IM, 70.3 Buffalo Springs, 70.3 Rhode Island, 70.3 Timberman, hopefully Kona and a few local races.
PB: How do you balance family life, a career and triathlon?
I try to be very creative. I find that the busier I am, the more I get done. I just schedule everything very thoroughly. My family is extremely supportive as well.
PB: Who are your 2010 sponsors?
I have been fortunate enough to be a member of the Timex Multi-sport team for 8 years now. Each year we have a team of extremely high quality sponsors. They are:
Timex, Aqua Sphere, ART, ARX, Finish Line, Gaiam, Genuine Innovations, Headsweats, Nathan, Nuun, Orbea, Powerbar, Powerbreathe, PRO, SBR, Shimano, Sugoi, Thule, Training Peaks, TriggerPoint, Standard Process, K-Swiss
Christopher Thomas
christhomastri.blogspot.com
28th 2010f February 2010
Posted in: Meet the Elite,Personal Best Volume 3
Meet the Elite – Catriona Morrison
Last year was a very exciting year for Catriona Morrison. It is hard to believe that already being a multiple Commonwealth Games team member for Scotland, multiple World Duathlon Champion and top five at the World 70.3 Championship, Catriona took it up a notch in 2010. After starting the year revering from surgery, by mid-summer Catriona had the fastest ever Ironman debut by a women (and 6th fastest all-time) at Challenge Roth. Just three weeks later, she travelled across the pond and race the inaugural Calgary 70.3, where she placed 3rd in a very tough women’s field.
PB: After the Calgary 70.3 race, you spent three weeks in Calgary training. Did you like training in Calgary? How did your training in Calgary set you up for the rest of the year?
Training in Calgary was a slog! But it was a good slog. I found the altitude change hard to deal with but the three weeks that I spent in town certainly paid off as I had a great race on at Timberman 70.3 just a few weeks after the Calgary event. Once I found out how to get out of town without getting lost I really enjoyed the riding and had the company of some great friends to keep me entertained.
PB: Catriona, you had so many great races last year. What, in your mind was your best race of 2010?
It’s hard to pick I think that my best race performance wise was the ironman distance race in Roth. I had no idea what to expect with it being my first attempt at the distance. The venue was superb, the organisation fantastic and the race was fun (sort of!). As far as race experiences go,I have to rate Calgary highly as not only was the race super, but I had the opportunity to catch up with loads of close friends.
PB: On your way to Kona this year, you same down with H1N1 but still managed to finish. How will your experience there last year set you up for the future?
I was gutted to have travelled so far, been so fit and then to spend the week prior to the race grovelling on the sofa. However, I had invested so much time, energy and money getting to Kona that I decided that I would start if I felt up to it. I knew that it was not going to be the race that I wanted. Having now been through the build up, been on the course, experienced the weather conditions and the emotional highs and lows I am confident that this year all this will stand me in good stead.
PB: You were recently voted Scotland’s 2009 Sports Women of the Year. What does this honor mean to you?
It was fantastic to have triathlon recognised in the mainstream media. So few people are aware of the sport in general that any push into the national psyche can only be a positive thing. It’s great to be able to visit my local schools and show the kids the award and get them motivated and inspired to invest time and energy into sport.
PB: What are your intended races and training camps for 2010? Do you see yourself coming back to race Calgary 70.3?
At the moment I am in Spain where the weather is currently just like a bad day in Scotland (not so good). I am hoping to do an early season ironman race to qualify for Kona, then stick with some half ironman racing for the mid season. I also plan on taking a month off racing in the summer to concentrate on training before looking towards the later season races of the world duathlon championships and Kona. Calgary is on my plans….
PB: Who are your 2010 sponsors?
At present I’m a bit thin on the sponsor front so top of the list I have to put my wonderful hard working husband! I am hoping to finalise all my 2010 sponsors by the end of this month so keep an eye out on www.catmorrison.com for updates.
28th 2010f February 2010
Posted in: General,Ironman 101,Personal Best Volume 3
Gearing Up for Calgary Ironman 70.3
By Lisa Mensink-Professional Triathlete & Olympian
Ahh….March & the mid-winter doldrums. This is the time of year where everyone gets a little antsy to get outside, without a thermal layer, or just off the trainer if you’ve been cycling inside. We are stuck with winter for at least a few more weeks–so it’s best to make the most of it. Use this time to get the body into tip-top shape before race season approaches. Here’s some Tips & Tricks that I use in the winter to make sure I’m ready to go once the weather turns and the races start getting closer.
Core & Strength:
Now that the New Year’s Resolutioners have long cleared the gyms, it’s a perfect time for you to hit the gym and work on your core and strength. Keep the routine new and fresh so you’ll be excited to go to the gym. Something simple things like alternating which leg you start a bike sprint or run interval on helps balance your muscles out. Yoga/Pilates classes are also a fun thing to try, sometimes a refreshing change from constant aerobic workouts.
Stretching & Recovery:
Keep on top of those tight muscles. When your muscles are recovered and ready to go, you’ll have a better workout. Use the tools; the foam roller is your friend! Make sure you incorporate stretching time into your daily routine, you’ll notice the difference. Hot & cold contrast baths are a great way to finish off a strong week of training. If it’s possible, fill a large tub with warm water and one with icy cold water (Calgary tap water in the winter is usually cold enough) and alternate every 3′ between each bath. Repeat 4 times and you’ll feel great the next day!
Massage & Athletic Therapy:
Treat your body like a well oiled machine. Massages not only aid in recovery and flush toxins from the muscles but also can be good relaxation/escape time. While a good Athletic Therapist can keep any little ‘annoyances’ that pop in check and help you focus on keeping everything well balanced. Check your employer’s extended health plan, if you have one, your plan may cover more than one of these.
These are just a few things I like to do in the winter to keep me focused and injury free. Now is a good time to get these things incorporated into your routine. It is much harder to add these elements into your routine once the weather is nice and all the weekends and evenings are full. Remember you will get the more out of yourself when you are recovered, stretched, and mentally ready! Chin up-the days are getting longer, the air is slightly warmer, soon winter will be a distant memory-be ready & strong for spring!
Keep up the good training!
Lisa
28th 2010f February 2010
Posted in: Bike,Personal Best Volume 3
We often seem like warring siblings: At the end of the day we’re all proud Albertans, but sometimes the fighting, insult hurling and sheer competition takes over. Anyone who has ever attended Oilers – Flames game knows exactly what the Battle of Alberta means.
We’re adding a new element to this ongoing rivalry and we need your help. This ain’t Lanny MacDonald vs Wayne Gretzky but it is an all-out athletic battle for a great cause!
On Sunday, March 14, 1:00-2:00 pm, we are staging Alberta’s first Battle of the Bikes to raise awareness and support for the Enbridge Ride to Conquer Cancer benefiting the Alberta Cancer Foundation. Cyclists will square off in giant spinning classes at Northlands in Edmonton and Eau Claire Mall in downtown Calgary. This really promises to be a spectacle and we’ll be inviting the media to participate and cover each event….because the city with the most participants gets bragging rights.
And there could be more. Currently the Guinness World Record for stationery cycling classes stands at 423 participants. We hope to break this record but it can only happen in one city. There’s no charge to participate and it’s open to everyone. So get as many friends as you can out there on bikes; help claim the victory for your favorite city – and together we’ll raise even more awareness about the Enbridge Ride to Conquer Cancer.
http://ab10.conquercancer.ca/site/PageServer?pagename=ab10_battle
28th 2010f February 2010
Posted in: General,Ironman 101,Personal Best Volume 3
Kevin Cutjar is a former Pro triathlete who began racing in 1990, in his home country of Australia. Throughout the last 20 years he’s completed well over 200 endurance events, including 32 Ironman races, around the world. His personal best Ironman times are 8:46 in Florida (’03) and Ironman Canada PB 8:48 (’05). The one result that stands out among his several top 10 Ironman finishes is his win in the 1995 Hawaii Ultraman World Championships, a long distance triathlon held over 3 days on the Big Island. The athletic accomplishment he’s the most proud of is never having dropped out of a race.
Since moving to Penticton in 1996 and setting up Impact MultiSport coaching in 1998, Kevin is now one of the most renowned Coaches for triathlon and endurance sports in Western Canada. Being a full time coach based in the hometown of Ironman Canada, Kevin estimates he’s coached athletes to in excess of 500 Ironman finishes and finishes in many more races of other distances. Team Impact usually comprises of between 40-60 athletes, with an equal split of Penticton locals and online clients throughout Alberta and BC. Pro Triathlete and coach, New Zealander Olly Piggin has been working with Kevin for the last 3 years, to maintain a high level of success, though personalized coaching.
Personal Best (PB): Thanks for agreeing to answer a few questions.
Kevin Cutjar (KC):
Firstly, congratulations on the success of your first IronmanCalgary70.3 race last year. When it was announced, my phone was running hot and inbox was full of Team Impact athletes inquiring as to whether it would be wise to do “Calgary 70.3″ as they prepared for Ironman Canada. I gave the thumbs-up and proceeded to tweak season plans accordingly.
PB: When it comes to coaching what are some of your most memorable moments?
KC: In my first year of coaching, 2 middle aged ladies came to me, as they’d entered Ironman. It was October. At their initial consultation, when asked about their athletic background and current fitness level, they replied with “I play second base on a slow-pitch team” and “my long run is up to 4 miles”. I knew I’d have my work cut out for the next 10 months. I literally had tears in my eyes when they crossed the finish line together in August.
I also recall one year, when we bought our first green and yellow Team Impact race outfits and the BC and Alberta athletes all met and raced together at the Rocky Mountain Triathlon in Wasa Lake. There was so much camaraderie amongst the team and lot’s of high-5′s on the run course. It was very rewarding time, as a coach.
PB: So Kevin, you have been a pro athlete and coach to some great Canadian & International endurance talent, now a father of two, what’s next?
KC: I still have some athletic goals, but true, it’s not “all about me” anymore. While Team Impact is still going strong, over the last few years I’ve developed the Endurance Planner training system. It’s a computer program where athletes can manage their own training, by choosing from an array of included training programs to either do one race or plan an entire year. The system includes the season planner, the athlete’s interactive program where you can exchange or move workouts around to suit your week, a comprehensive training log then there’s coach access at enduranceplanner.com
PB: Sounds a great way to support a wider range of athletes to meet their specific goals. How does the coaching model work?
KC: An athlete purchases and download the system, onto their own computer, from enduranceplanner.com. Initially, there is a “walk-though” of all the system features, which leads right into selecting a training program or setting up your race season, via “wizard” or step by step process. The programs which are for Sprint, Olympic, 70.3 or Full Ironman distance triathlons, are referred to as a templates and have a description as to who it would suit, with respect to ability, experience and time available to train. They come in levels 1, 2, 3 and 4 for each distance.
PB: Who develops the programs?
KC: I put together most of the initial training programs. However, I approached a couple of other Penticton residents to develop the Level 4 Elite Programs. ITU World Cup and Pan-American Games Champion and Olympian, Jill Savege developed the Sprint and Olympic distance templates and Multiple Ironman Champion, Tom Evans developed the Half (70.3) and Full Ironman programs, which are intended for the seriously competitive.
In working with Tom and Jill, their input did have some influence in some of the level 2 and 3 programs, in order to maintain consistency and progression through the levels. The level 1 programs are for the absolute beginner and suit anyone doing their first triathlon, of any distance. From level 1 up, they establish effective training habits and maintain a progressive and balanced approach toward their races.
PB: What if an athlete needs more support?
KC: There is a coach forum at enduranceplanner.com where athletes can get additional advice on season planning, race strategy etc, whatever they might normally ask a coach. This is in its early stages of development and is free for the first year after purchase (of Endurance Planner).
PB: What’s the feedback from athletes so far?
KC: We’ve received so many positive comments back from athletes, about the speed and functionality of the software, the structure of the programs and the comprehensive swim workouts and help files that are included. We’ve recently released an “add-on” indoor cycling module that has 36 written indoor trainer workouts in an off-season triathlon bike-focus program. Feedback on those has been awesome. It’s very exciting now, but I’m certain the results will show for those athletes this season. I received an email from one girl, who completed a level 2 Ironman program for Arizona and improved her time there by 2.5 hours (to 11:07). There has been some very positive feedback on the effectiveness of the actual training programs.
PB: Sounds like an interesting system, how can our athletes get more information?
KC: Information on program packages available are at www.enduranceplanner.com There is also access to all the training program descriptions, system features, coach information, testimonials and athletes can contact us if they have any questions. Although we may appear to specialize in Ironman races, our programs and knowledge for entry level athletes, is just as effective. You only get to do your first triathlon (of any distance) once – I like to see athletes do it with confidence and ensure it’s a very positive experience, from start to finish.
As a special bonus, subscribers to the Personal Best Newsletter get the Indoor cycling program at no additional cost. When you sign up just enter the special promotion code ‘01082010’.
Here’s the simple three step process to taking advantage of this special promotion:
1. Opt to purchase any of the standard packages (Lifestyle, Performance or Ironman either in desktop or USB version).
2. Then on the purchase page select ‘yes, upgrade’ to include the indoor cycling package.
3. On the upgraded purchase page there will be a check box that says ‘Check to Enter Coupon Code’, check this and enter the code ‘01082010’, then select ‘Apply’ and the price will be discounted to the standard version, but will include the indoor cycling.
24th 2010f February 2010
Posted in: General,Personal Best Volume 3
The focus for March is Motivation. So we have tried to add some interesting workouts to the schedule. We also want to ensure you are getting adequate recovery and not getting burnt out from these sessions. If you are feeling tired or bored, we suggest you take one weekend this month TOTALLY OFF or just cross-training (snowshoe, ski whatever).
