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!

And Here Comes Mr. Winter!!

As the snow starts to make its way down the hills and the nordic skiis come out to be waxed...there are still many races happening South of the Border! Pentictonites could be found trying to stay warm at IM Florida, heating up the 70.3 World Championships, soon taking on the heat in Arizona and cruising the currents in Cozumel!! Not to forget this weekend's double in Mexico and Ultraman World Championships in Hawaii!! Do you have the travel bug yet!?!?!

For those not racing in the coming weeks, it's time to get back on the trainer to work on great technique and re-building (if you've taken a break) / improving on your base for the coming season.

It's also a great time to prioritize your work/training/life schedules...case in point I've just had a fight with Thoracic Outlet Syndrome (TOS). Basically I was trying to work crazy long hours with my hands/arms and working hard in the pool. It came to a point where I couldn't sleep due to numbness in my arm/hand and I had to end my day short when part of my hand quit functioning. Happy that it isn't Carpal Tunnel, but scary enough when it hampers my income and my training. Thankfully I had Pierre Patenaude RMT, Darrel Hagel PT and Anke Smit PT/IMS to work on it right away and I actually gave myself some rest time. None of us are immune to overuse injuries.

Take this time to focus on your base, injury prevention/intervention and take some time to cross train. It will give your mind a break, introduce you to some new faces, and balance out / relieve other muscles.

Happy Training! See you on the snowy trails soon!!

Time Flies!

Where did the time go? Ultraman Canada has come and gone (however, forever in our memories) and Ironman Canada has flown by as well!

I cannot even begin to recap how wonderfully amazing UMC 2010 was. It is an event that will make you truly evaluate why you race. I had the opportunity to meet some of the most amazing people in the world. I'll be certain to post links to some of their blogs...amazing! Results can be found at www.ultramancanada.com.

As for me, I had the goal of 3 days to start-finish, start-finish, start-finish. Day 1 started out with a great swim and breaking the women's swim record thanks to TP for a great job sighting as my kayaker! Day 2 was a break through day being in the saddle for nearly 275km and then finding out I still had a 13 sec lead. And Day 3 was completely shocking...my crew and I (along with great motivation from the other teams) pulled together a great 84.4km run to pull off the 2nd fastest ever split for the women at UMC and winning overall with the 2nd fastest time ever, just behind the record set by the powerful Amber Montforte in 2009. I have never had so much fun over 3 days with such a wonderful group of people. Again, I'll put together a list of their blogs of their amazing Ultraman Adventures! I'm thinking that my body likes this Ultra thing...www.ultramanuk.com....

Ironman Canada 2010! What a great job all of the Locals did!! We had Locals crushing their previous times, placing well in their AG's and OA's, as well, those first timers were unreal! I know that some of those out racing had a rough journey to make it to the start line. However, there was some unbelievable team work that helped to get everyone to the starting and finish line.

You really have to respect the time that it takes to prepare for events like UMC and IMC. Now that they are over, don't forget to respect your recovery as you prepare for your next Event(s). The body needs time to heal and active recovery along with good nutriton and rest are important components. Don't get frustrated if you do not feel that you have your power back - the micro levels of muscular break down that will occur with the demands that you have placed on your body need time to repair. And if done properly, they will come back more "powerful".

This weekend in Penticton is the Bike Barn 10K. A flat and fast course, time for the runners to shine! As well keep your eyes open for Jeff Symmonds riping up the 70.3 course in Muskoka!

Safe training!

Okanagan Sunshine!

Finally the sun is out and races are in full swing for the local triathletes and runners! As the miles start to ramp up, be sure to stay on top of any potential injuries. Talk to your coach, nutritionist and / or rehab specialist on how to properly recover between your work outs. If you have any concerns get on them now!

Before your next training session, be sure to check that your cleats haven't come loose (personal experience a couple weeks back!) and keep track of your seat position - a small change from a bolt coming loose can make a big difference on how you feel during or after a long ride. Watch out for changes in wear patterns of your shoes - you don't want to be running on a camber when you should be running on the flats! On that note, if any Achilles' problems start to sneak up after long training runs or race day, compare the heel heights of your shoes. An extreme change in height can put unaccustomed loads/stress on to your calf muscles...any questions pop in and ask at PCRAS, your local running store or health professional.

Happy and safe training!!

Well Done Locals!

At the Oliver Wine Capital Triathlon, the locals were very well represented!! Great work out there!! Everyone should be happy with their performances.
Not only was I excited about seeing my team mates perform so well, I was thrilled to see some rehab success stories out there. Success came from athletes listening to their bodies, listening to their coaches and listening to all the rehab professionals helping them along the way. It truly is a team effort and the earlier that the team can get working on "issues" the quicker that they can be resolved. Even I have to remind myself that once the problem disapears, you still have to be on the preventative side. Keep up the great team work!

Winning the Battle

5 days since my foot started rebelling with some serious Plantar Fasciitis pain on the medial calcaneous...I was actually able to get out today for an hour "run". It was easy, yet thrilling to get back on the road. I did a minor test on it with stride work on the field yesterday. This went well, likely due to the the more forefoot striking. Today, I used new shoes (NB 769 - a bit stiffer than my usual runners), my soft orthotics and went out for a run with the purpose of no expectations. I felt it a bit on the descents, however, it is MUCH improved since Tuesday. I look forward to building up my mileage again.
Lesson: get on those injuries fast and seek expert advice!!
Happy Training :)

Plantar Fasciitis...Gotta love it!!!

I hate to admit it, however, I have become the latest victim of Plantar Fasciitis! One moment I am admiring my hours of running for the week and glowing in the fact that I am healthy and pain free...next, I am hobbling around with horrible anterior heel pain. For once I have taken my own advice and I feel that I am making progress in my battle. I immediately got on to a regimine of self Graston work, NSAID's, good footwear (in and out of the house), alternating hot and cold AND staying off my feet for prolonged periods as much as possible. It has been rough, however, my hobbling has reduced in 3 days significantly. Differential diagnosis - is it a calcaneal stress fracture?? Medial to lateral squeeze tests are negative...I hope it stays that way! Get on it early, listen to the professionals. Taking care of something quickly versus pounding out more miles in pain, will be a bigger pay off in the long run. In the meanwhile, run a few extra km's for me :)

Out Comes the Sun

Look at that sunshine! Out running on Sunday, I saw streams of locals and groups from Edmonton riding on the roads. Fantastic!
I just returned from Maui and was happy to see the sunshine. While on the Island, we tried out some Stand Up Paddle Boarding. It was a great cross training work out for your core, legs, shoulders and feet. Something I would definitely recommend to people to give a try. A shop in Vernon is opening up soon and they have been having some demos...for more info check out www.oksup.com. I really believe that activities such as wobble board work can play a great role in getting our feet strong for running - why not put it all together out in the water and in the great outdoors!

Worth a Read

Just finishing up "Born to Run" by Christopher McDougall. Yes, I may be the last person to read this...however, if by chance you haven't, it is well worth a read. Keep in mind though, what is good for one person, may not always be good for another. The science on running - getting faster and staying injury free has a wide variety of theories. It is best to seek information from more than one person to find out what works for you and your body. As well, if you are going to make changes in your stride or shoe style do it gradually. Blaise Dubois, a Physiotherapist from Quebec, has links to articles on some of the more recent studies done on / with runners www.therunningclinic.ca . Happy Training!

Here Comes the Sun!!

The sun is shining and the bikes are out on the road! Make certain to take care of any "discomforts" on the bike early. For those lucky enough to be starting the season on a new bike, be sure that it's set up properly. A small problem or pain now, could turn in to a big season faultering problem later. It could be a simple fix from cleat or saddle positioning, switching out your stem or adjusting your aero bars. Luckily here in town we have some great bike shops (Bike Barn and Freedom) that are always willing to lend a hand. Physio Bike Fit bookings will start after April 15th!! Happy Riding!!

Spring is Coming!!

The weather is warming up and for some of us, our skiis are heading to the basement! People all around are starting to spend more time out on the road in their runners and on their bikes. For those athletes and weekend warriors, race season is rapidly approaching. Remember to transition slowly from your winter to fairweather sports and outdoor activities. It doesn't matter whether you are getting ready for the Interior Road Race Series or starting to clean up your garden - don't try to do it all at once!! Dress appropriately for the weather, remember your nutrition and hydration is important and get those muscles ready, whether, it be through stretching, strengthening and/or visiting your local rehab specialists.

Bring on the good weather!!

Champion PT Solutions NEW Blog

Thank you for visiting the new Champion PT Solutions Blog. We're just getting started at this so please keep checking back for updates!

An introduction about Tracey and what she does:

Tracey McQuair graduated from the University of Victoria with a degree in Kinesiology (BSc) and then completed her degree in Physical Therapy (BSc) from the University of Alberta. Since, she has been inspired to do further training in order to improve the outcomes of her varied patient population.  Tracey is a Certified Active Release Techniques Therapist and has found great success in treating both the high end athlete and the busy desk jockey.  As a local Ironman Triathlete, she has also been very interested in and has become certified in Bike Fitting, Biomechanical Analysis’ and the Prevention & Treatment of Running Injuries (just to name a few!).  Currently she is working on her acupuncture certification.

My Approach

As a Physiotherapist, I will focus on a hands-on therapy approach aimed at treating the source of your musculoskeletal problems, not just your symptoms. Special attention will be focused on the diagnosis, treatment, and prevention of musculoskeletal disorders, as well as, the effects these disorders have on your well being.

“My aim as a Physiotherapist is to assist you in your own healing, by providing you with the tools for self-management. I will place emphasis on active rehabilitation utilizing specific exercises and manual therapy techniques as an adjunct to facilitate your recovery and functional well being…”

Thank you for visiting my blog

If you would like further information on services I provide or wish to contact me for an appointment, please check out my website at www.championptsolutions.ca

I look forward to helping you become successful in your rehabilitation and fitness goals.

Tracey McQuair BScPT, BScKin, certified ART & Graston Practitioner
Registered Physical Therapist