Is it spring or is it still winter?? Hard to tell these days. One day you can go running and it's okay to leave the mitt's behind and the next day you're dodging the lake to avoid the frigid wind and wishing you'd worn a thicker toque!
Not only are we battling the weather these days, but it seems like everyone has been hit by one of the nasty colds or flu's that have been hovering around lately. Unfortunately myself included. It's been difficult to determine what my body will put up with these days. However, it still seems to be good advice to ease off the intensity when it's in your chest...whether I...errr, I mean you like it or not. As well, best not to share with your team mates so remember to wash those water bottles, grab a clean towel and wash your hands!
Tis also the season when some of the off season mileage may be creeping up on you. I've been seeing more cases again of early signs of plantar fasciitis...thankfully people are acting on it early. It is good to remember that this irritation of the fascia on the bottom of your foot may not be the "sole" problem. Quite often this ailment can be caused by weaknesses in the hip, tight hamstrings, calf musculature or even your big toe! It is a good idea to have a thorough assessment to have these areas checked for weaknesses, overcompensations or adhesions between the layers of tissue. Common treaments may consist of ART (r) or Graston (r) techniques, anti-inflammatory modalities, home stretching / strengthening exercises, modifications in activity levels and possibly a foot wear review by either your therpist or a pedorthist.
Make the most of your weather and your training!
Tuesday, February 28, 2012
Wednesday, February 15, 2012
It's February already!?!
Wow! It is already the middle of February and the weather has been pretty amazing. The conditions up at Nickleplate Nordic Centre have been wonderful and they just held an amazing loppet up there this past weekend. With weather like this you can run in the morning, ski in the sunshine in the afternoon and come down for a bike ride! Speaking of which, March 31 is the inaugural Elevator race being organized by Hoodoo Adventures! What a great way to have fun and celebrate all of the fun and fitness we've had this winter! Paddle, road bike, run/snowshoe, mountainbike, cross country ski and downhill or snowboard...from the bottom to the top of Apex!!
Race season has begun in the Interior Road Race Series and the "first" triathlon is just around the corner at UBC! You may be wondering whether you're ready or not. Hopefully you've taken the winter time to get outside to play and get in some cross training activities in order to keep your mind and body alert for the upcoming season. It's a great time to check out that your bike is fitting you properly, have your run gait and runners analyzed, as well as, to make sure your shoulders are ready for those miles in the pool and in the aero position. Talk to your coaches and local therapists to have any of these potential concerns addressed.
It's also a good time of year to look at your training partners. Be certain that you are training with people whom are appropriate to your ability and speed. You also want to be able to motivate each other mentally as well. On those tough days you will need to dig deep and sometimes that little extra positive push can be just what you need.
Looking forward to a great training camp with wonderful friends / training partners and trying more new events and distances. As well, I have the pleasure of crewing for Team Sway at Ultraman Canada this year!! Don't worry, I have many plans up my CEP sleeves this year....
"To strive, to seek, to find, and not to yield"
(Alfred, Lord Tennyson)
Race season has begun in the Interior Road Race Series and the "first" triathlon is just around the corner at UBC! You may be wondering whether you're ready or not. Hopefully you've taken the winter time to get outside to play and get in some cross training activities in order to keep your mind and body alert for the upcoming season. It's a great time to check out that your bike is fitting you properly, have your run gait and runners analyzed, as well as, to make sure your shoulders are ready for those miles in the pool and in the aero position. Talk to your coaches and local therapists to have any of these potential concerns addressed.
It's also a good time of year to look at your training partners. Be certain that you are training with people whom are appropriate to your ability and speed. You also want to be able to motivate each other mentally as well. On those tough days you will need to dig deep and sometimes that little extra positive push can be just what you need.
Looking forward to a great training camp with wonderful friends / training partners and trying more new events and distances. As well, I have the pleasure of crewing for Team Sway at Ultraman Canada this year!! Don't worry, I have many plans up my CEP sleeves this year....
"To strive, to seek, to find, and not to yield"
(Alfred, Lord Tennyson)
Friday, November 18, 2011
SNOW!!
FYI Nickleplate trails are supposed to be open tomorrow, Nov 19!
Note that the ticket office will be closed.
Happy Trails!
Note that the ticket office will be closed.
Happy Trails!
Sunday, November 13, 2011
And here comes winter!
Wow, where has all of the time gone? It feels like just yesterday I was recalling Ultraman Canada 2010 and now Ultraman UK has come and gone! Jenny Ayers who was one of my key team members has a great blog on the event at http://yolofitnesstraining.com or you can see her article in the latest Triathlon Canada Magazine with Penticton's very own Jeff Symmonds on the cover!
Penticton is quickly becoming more widely recognized for it's depth and variety in the triathlon world. I would just like to give out a quick shout of thanks to everyone that helped me along in this journey from my irreplaceable home town crew of Michael Kascak, Jenny Ayers, Maria Brown and my Dad; as well as my UK cousins Lesley Jordison, Phil Ranson and my famous ;) Uncle Pete! Tones of support and sponsorship help from TYR, Scott USA running, the fabulous crew at the Bike Barn, Paige Sutherland at New Balance and of course PCRAS! Unreal support through an unfortunate injury was provided by Coach Jonathon Caron, miles of guidance in swimming by Kevin Cutjar, Tina Hoeben and Emil Dimitrov; meanwhile, Brent Dobie at the Lakeside didn't let me miss a pull up. Leading up to the race Pierre Patenaude RMT and Cathy Walker helped to get me back on the bike, and onsite in the UK, Danielle Cournoyer kept me moving! In the UK thank you's go out to Simon and his amazing family, Ruth, Trevor and Liam and his family for creating an amazing event and helping to get myself to the race (note to self, remember to book your own transport, not just your crews'!). (if anyone was missed, so sorry, it still feels so sureal). And of course the amazing competitors and Ultraman family themselves...I am always amazed at the unbelievable attitudes and support amongst these athletes. Unmatchable at any other event that I have ever been involved in. Thank you for all of these wonderful and priceless memories. Best of luck to everyone racing in Kona at UM Worlds in 2 weeks. I hope to toe up to the start line with you all in 2012.
As the snow starts to fall, many are eagerly awaiting the moment they can wax up their skis and boards. Remember that not only is it important to check your equipment, but to also check your readiness for jumping, or should I say easing, back in to the sport. Visit your local Kinesiologist, Physio, or Chiro to get some sport specific stretches and exercises. It would be a shame if your off season cross training had you side lined early in to the race season! Dynamic hamstring, groin, quad and calf stretching is important for when those edges catch (ouch!). Meanwhile quad, glute med, hamstrings and the ever important core are a must. When setting up your conditioning program keep in mind the time you'll spend cross training, the terrain and foot wear you'll be in.
Now is a great time to work on your base if it's your off season! Take advantage of Mother Nature's powder, get out on your mountain bike or hit the trails to avoid those icey roads. Most of all, have fun! The possibilities are endless!
Locally in Penticton, check out either Scott McMillan's Factor 9 indoor cycling and running groups, or jump in to one of Kevin Cutjar's cycling classes led by coach Kev or Jeff Symmonds. Either way, you'll have a blast working hard and meeting new people.
Embrace the change!
Penticton is quickly becoming more widely recognized for it's depth and variety in the triathlon world. I would just like to give out a quick shout of thanks to everyone that helped me along in this journey from my irreplaceable home town crew of Michael Kascak, Jenny Ayers, Maria Brown and my Dad; as well as my UK cousins Lesley Jordison, Phil Ranson and my famous ;) Uncle Pete! Tones of support and sponsorship help from TYR, Scott USA running, the fabulous crew at the Bike Barn, Paige Sutherland at New Balance and of course PCRAS! Unreal support through an unfortunate injury was provided by Coach Jonathon Caron, miles of guidance in swimming by Kevin Cutjar, Tina Hoeben and Emil Dimitrov; meanwhile, Brent Dobie at the Lakeside didn't let me miss a pull up. Leading up to the race Pierre Patenaude RMT and Cathy Walker helped to get me back on the bike, and onsite in the UK, Danielle Cournoyer kept me moving! In the UK thank you's go out to Simon and his amazing family, Ruth, Trevor and Liam and his family for creating an amazing event and helping to get myself to the race (note to self, remember to book your own transport, not just your crews'!). (if anyone was missed, so sorry, it still feels so sureal). And of course the amazing competitors and Ultraman family themselves...I am always amazed at the unbelievable attitudes and support amongst these athletes. Unmatchable at any other event that I have ever been involved in. Thank you for all of these wonderful and priceless memories. Best of luck to everyone racing in Kona at UM Worlds in 2 weeks. I hope to toe up to the start line with you all in 2012.
As the snow starts to fall, many are eagerly awaiting the moment they can wax up their skis and boards. Remember that not only is it important to check your equipment, but to also check your readiness for jumping, or should I say easing, back in to the sport. Visit your local Kinesiologist, Physio, or Chiro to get some sport specific stretches and exercises. It would be a shame if your off season cross training had you side lined early in to the race season! Dynamic hamstring, groin, quad and calf stretching is important for when those edges catch (ouch!). Meanwhile quad, glute med, hamstrings and the ever important core are a must. When setting up your conditioning program keep in mind the time you'll spend cross training, the terrain and foot wear you'll be in.
Now is a great time to work on your base if it's your off season! Take advantage of Mother Nature's powder, get out on your mountain bike or hit the trails to avoid those icey roads. Most of all, have fun! The possibilities are endless!
Locally in Penticton, check out either Scott McMillan's Factor 9 indoor cycling and running groups, or jump in to one of Kevin Cutjar's cycling classes led by coach Kev or Jeff Symmonds. Either way, you'll have a blast working hard and meeting new people.
Embrace the change!
Friday, April 29, 2011
Spring...?
It doesn't quite feel like spring yet, but I think it's coming! Riding today it felt like last October training for Cozumel.
I can always tell that spring is coming when I start seeing a lot a tib post injuries. Keep those glute med muscles and core strong, along with good flexibility in the calf and you'll be starting on the right foot. We've also had great success with incorporating frequent wobble board or Bosu ball proprioception training prior to running. Then there's the 10% rule we always seem to forget as we get eager to pile on the miles in the warmer temperatures.
Looking very forward to joining the Project Walk team for a week. This is certain to be a wonderful learning experience. I encourage everyone to check out their website www.projectwalk.org. Amazing people making remarkable strides.
Train smart. Train safe.
@traceypocketrkt
I can always tell that spring is coming when I start seeing a lot a tib post injuries. Keep those glute med muscles and core strong, along with good flexibility in the calf and you'll be starting on the right foot. We've also had great success with incorporating frequent wobble board or Bosu ball proprioception training prior to running. Then there's the 10% rule we always seem to forget as we get eager to pile on the miles in the warmer temperatures.
Looking very forward to joining the Project Walk team for a week. This is certain to be a wonderful learning experience. I encourage everyone to check out their website www.projectwalk.org. Amazing people making remarkable strides.
Train smart. Train safe.
@traceypocketrkt
Monday, January 3, 2011
Happy New Year!!
Happy New Year to everyone!
Well, everything is getting set up for our "Spin for Janelle & KidSport" event!! For information check us out at www.facebook/spinforjanelle.com or www.tricommitment.com
The amazing support that we have had from community members, friends, fellow triathletes close and afar has been mind blowing. I am honored to be surrounded by such wonderful people.
This week is the start of indoor spinning (for those of us living in the North!), as well as, KISU Master's swimming - I am so excited.
Remember that every little step we take, leads in to a bigger step over all. Listen to your coach, and most importantly, listen to your body.
Here's to a safe, healthy and successful 2011!!
Well, everything is getting set up for our "Spin for Janelle & KidSport" event!! For information check us out at www.facebook/spinforjanelle.com or www.tricommitment.com
The amazing support that we have had from community members, friends, fellow triathletes close and afar has been mind blowing. I am honored to be surrounded by such wonderful people.
This week is the start of indoor spinning (for those of us living in the North!), as well as, KISU Master's swimming - I am so excited.
Remember that every little step we take, leads in to a bigger step over all. Listen to your coach, and most importantly, listen to your body.
Here's to a safe, healthy and successful 2011!!
Monday, December 20, 2010
Here's to an exciting 2011!!
As 2010 comes to a close, it is a great time to reflect on your race and training season. What went well? What can I improve upon? Who can help me with these improvements?
Overall, Penticton and area triathletes, road and trail runners had a very strong and successful season both at a local and international level. This makes for an exciting 2011!
As well there were many tragic stories that have played out through 2009 and 2010. Thankfully some of these had happy endings. One cannot deny the excitement of watching Jordan Rapp return to racing at Ironman Arizona this November - amazing! Then on a local note we have the story of Professional Triathlete Janelle Morrison and her horrific accident in November 2010. The start line may now be set at her bedside, however, look out as her eyes are set to smash through that Ironman finish line and if anyone can do it, she can. Her story may be followed at www.janellemorrison.com and stay tuned for information on our "Spin for Janelle and KidSport" fundraiser to be held on January 15th, 2011 in Penticton BC. Information may be found at www.tricommitment.com, Facebook or by contacting Jenny Ayers or myself at jmspinathon@gmail.com. As triathletes and local athletes, we are surrounded by such an amazing array of individuals.
On this note I would like to thank some of those that helped me with some of my successes this year: Coach, Kevin Cutjar of Team Impact; Peach City Runners and Adventure Sports; the Bike Barn; Massage Therapist, Pierre Patenaude; Scott Tucker of Scott USA; Jaggad's Technical Development Team and my Superstar Ultraman Canada Crew of Tamsyn Hendricks, Michael Kascak, Sheena Miller and Joy Hollingdale. Not to forget all of my fantastic training partners, THANK YOU!
I wish everyone a Merry Christmas and a happy and healthy New Year to all!
Overall, Penticton and area triathletes, road and trail runners had a very strong and successful season both at a local and international level. This makes for an exciting 2011!
As well there were many tragic stories that have played out through 2009 and 2010. Thankfully some of these had happy endings. One cannot deny the excitement of watching Jordan Rapp return to racing at Ironman Arizona this November - amazing! Then on a local note we have the story of Professional Triathlete Janelle Morrison and her horrific accident in November 2010. The start line may now be set at her bedside, however, look out as her eyes are set to smash through that Ironman finish line and if anyone can do it, she can. Her story may be followed at www.janellemorrison.com and stay tuned for information on our "Spin for Janelle and KidSport" fundraiser to be held on January 15th, 2011 in Penticton BC. Information may be found at www.tricommitment.com, Facebook or by contacting Jenny Ayers or myself at jmspinathon@gmail.com. As triathletes and local athletes, we are surrounded by such an amazing array of individuals.
On this note I would like to thank some of those that helped me with some of my successes this year: Coach, Kevin Cutjar of Team Impact; Peach City Runners and Adventure Sports; the Bike Barn; Massage Therapist, Pierre Patenaude; Scott Tucker of Scott USA; Jaggad's Technical Development Team and my Superstar Ultraman Canada Crew of Tamsyn Hendricks, Michael Kascak, Sheena Miller and Joy Hollingdale. Not to forget all of my fantastic training partners, THANK YOU!
I wish everyone a Merry Christmas and a happy and healthy New Year to all!
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