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!