Here is a little look at the 2016 season as a whole and some insight into what I want to to change in 2017.
After a nice three weeks of down time, it is time for me to get back to work and start training for the 2017 season. In those three weeks I had some time to look over the 2016 season as a whole and see what I will do differently in 2017. I thought I would share my thoughts on 2016 with you and give you a little glimpse into what 2017 will look like.
2016 was full of high and lows like any year but it had few more crazy turns than expected. The year started out well with a very strong block of base training down in Poway California to prepare for a full race schedule. I was planning on upping the number of races I did this year to 12 so there were a couple of races right on top of each other.
This did not really work out in the end and actually I only did 8 full 70.3 races. One I had a nasty crash in, one I flatted in and two were turned into duathlon due to the weather. I found that I struggled racing back-to-back weekends and need more time in between races to train. These means that I will have to start my season a little earlier and end it a little later.
In 2017 I will race a little less with more space in between races. This will allow me to focus more on each race and prepare properly. I also will not be making a large trip to Australia, which will allow me to stay on an more manageable time zone and cut down on my travel. I will be getting back to the basics in 2017. I want to continue to keep improving all aspects of my sport but putting a heavier emphasis on the swimming. I saw some improvement this year in the swim but not the consistency I wanted. I need to be coming out the water closer to the leaders on a regular basis.
I need to do all the little things now. Everything will add up to make next year even better. I will be working on my nutrition in races and training. How I can better recover from workouts to be more consistent through the season and stay injury free. Consistency will be the cornerstone for my 2017 season.
Join us on Nov 12th for the C3 Year End Banquet
This will be the BIGGEST - most incredible night of inspiration.. The Keynote speaker is Dan Mallory & his family. Imagine, Mom, Dad, and 3 adult children all starting to climb Mt Everest. Back in 2008, Dan and his family made it to the top of Mt Everest. The first family to ever do this incredible accomplishment. The family will be at the Nov 12th evening with pictures and stories, share their incredible (near death) experience. You cant imagine their story.
Olympic athletes, including C3's Andrew Yorke and many other world-class athletes are already confirmed for attendance. Please put Nov 12th down in your daytimer. The event will be at Caledon Golf and Country Club (located on Old Baseline near Hwy 10). As always, the night is open to all friends, who want to be inspired.
You can read more about the Mallory Family at: www.alanmallory.com
- 5:00-6:30 pm social-drinks-mingle and pictures with the VIP guests like Andrew Yorke, Taylor Reid and Anthony Lue.
- 6:45 pm: Seating for Supper
- 7:00 pm Dinner Buffet service begins
- 8:00pm: Awards and silent auction
- 8:45pm: Keynote speaker and final recognition
Taylor's Race Report
Last week I made a trip to Miami this is the third time I have raced here. It was the second 70.3 race I ever did and the first course I broke 4 hours on. So it has a little more of a personal connection to me than other races.
Downtown Miami is an interesting place to try and train. Luckily I had an understanding of the area and knew where to go do my biking and swimming. It was a little cooler than usual the day of the race, which was very nice since Miami can get really hot and sticky.
I had one of my best swims ever at this race. I never felt out of control and was with in reach of the leaders for the whole swim. It was the first time I have been able to see the lead paddler throughout the whole swim course. Even with the swim being long I exited the water just over 30 seconds down from the leader. I was able to have a very clean start that set me up in a good position around the first corner. With 55 pro men in the race it was very similar to the large groups of swimmers in ITU races. I was able to stay very relaxed for most of the swim and make moves when I needed to. Only on the last 300m did I start to feel labored. This definitely was a first for me and I look forward to repeating it.
I jumped onto the bike in about 11th place. I was in a position I have not been in before being so close to the lead swimmer. I was able to see the lead group and knew that I needed to try and make my way up to them. That is were the medals were and I needed to be there. I pushed into a biking zone that I have not gone before and rode one of my fastest times if not the fastest. But I still was not able to bridge the gap.
I entered into the run in 8th place and was just was not able to get my run legs going. I lost a couple of positions after a hard fought run and finished in 10th. It was not the result I was looking for but I will move onto the next one.
Next up will be 70.3 Austin on Oct 30. This will be the first time I have tried to race two 70.3 one week apart.
Kristen's Race Report
After having been injured for the past few months I was excited to head to Miami to get one last race in. I travelled Thursday and being out on my bike Friday I was extremely excited- the sun was shining, the roads are spectacular, and the weather was relatively cool. Unfortunately I woke up Saturday and headed straight to the bathroom to throw up. This set the tone for the entire day- I could not eat or drink anything without being sick minutes later. When I was still feeling dreadful at 7pm I e-mailed Barrie in a panic- do i race? what do i do? He assured me the world would not end if i was too sick to race, but to take things one at a time in the morning. I literally could not believe this was happening- i just wanted to wake up from the nightmare.
Sunday morning did not bring much change, although having not eaten it meant i wasn't heaving my guts up. It was not until 90minutes to race start that i decided to ride my bike down to the start and do the swim. One thing at a time.
With almost 40 women in the field it was a big pack to start with, but things splintered pretty quickly. I felt like I was moving in slow motion and knew I was not in the pack I should be in, but I had three others to keep me company so I focused on staying with them. I was 4+ minutes down from the leaders when it should have normally been 2-2.5min. Onto the bike it was again like my body was moving in slow motion. By 40km I could not wait to get back to T2. My stomach was cramping so I had to keep getting out of the aero bars to let it settle down. About 55km in a fellow Ontario pro, Miranda Tomensen passed me and I knew that the best way to stay focused was to sit behind her (at 12m). I did this all the way back to T2 where I dismounted and walked through transition to the bike rack. I spent a couple minutes there looking at my bike and my running shoes while I drank a bottle of water. Eventually I decided I would try to run one mile and see how it went. This was the theme of the run- just one mile at a time, one aid station at a time. No matter how bad I felt, a DNF feels worse, so I just kept putting one foot in front of the other until I got the the finish line- exhausted, dizzy and still feeling disbelief that this is how my season ended. It has been a rough year.
by Taylor Reid
Nutrition is a very important part of the puzzle when you are trying to get everything out of your body on a day to day basis and then asking it to do the unthinkable on race day. Personally I have not even really thought about my nutrition until this year.
When I was racing ITU and in university, nutrition did not even enter into my train of thought. My nutrition then was eat enough no matter what it was cake, cookies, meat and the occasional green thing. I had a couple of races go up in flames because of these bad habits.
When I started to race Ironman 70.3 things started to change, slowly at first. First I got my race nutrition under control then I moved onto getting my day-to-day nutrition figured out. Here are some things I have learned and use to keep my body going.
Lets look at race nutrition first. A couple of rules I work with are 300-350 calories an hour on the bike and 200 calories an hour on the run. These numbers will go down the shorter/faster the race is. Water/electrolyte is based on how hot the weather is and how much I need, but roughly 750ml an hour.
For me these races are under 1 hour so I would really only be looking to drink. I might put a little bit of 1st Endurance Liquid Shot or a gel into my water bottle but that would be it. Your body has enough energy stores to get through 90min of work without taking in any food.
These races would be in the 2 hour range. So I would be looking to take in about 200 calories on the bike and maybe 100 on the run if I needed it.
This is when nutrition starts to become a real factor. These races are about 4 hours (24-26min swim, 2:05-2:15 bike, 1:10-1:20 run).
-I like to take eat something right before the swim about 100 calories.
-On the bike I take in most of my nutrition as 1st Endurance Liquid Shot they come in a handy little flasks. I take in about 100 calories every 20min so 300 calories an hour. If you take in much more your gut will shut down and you will not get any nutritional value from your food.
-For the run I look to take in about 200 calories about 50 calories every 5km. I use 1st Endurance Liquid Shot but I like to water it down so that it is easier to take in without water.
Long Course (4km swim, 120km bike, 30km run):
For the long course distance I just extend my half eating plan.
-A gel before the swim, 300 calories an hour on the bike and 200 calories an hour on the run.
I have not raced an Ironman.
When it comes to my day-to-day nutrition there are a few things that I have found really help. It is so important to eat with in 30min of your workout. I think the biggest trap that we have fallen into is protein. Protein is important in our diet but we have been pushed to take too much and have forgotten that simple carbohydrates are just as important, carbohydrates or the energy that fuels our body.
I have started to make large batches of rice/pasta/quinoa so that I have a carbohydrate ready right after my workout. Once I have had some carbs I will go and get some protein. It is simple but it works.
On top of my regular diet I take a few supplements to make sure my body is healthy. The most important one is Regenurex, it is a powerful antioxidant and has anti-inflammatory properties. This helps my body stay healthy and ready to go. To keep my immune system strong and healthy I take probiotics. On top of those I also take iron and vitamin C supplements.
by Taylor Reid
On Sept 4 I competed at the Ironman 70.3 World Championships in Mooloolaba, Australia. It was the first time I have traveled this far. This in itself was a learning experience. I landed 9 days before the race and set up at Michelle Bremer's house about 20min away from the race site. I cannot thank C3, Alto, Regenurex and my homestay Michelle Bremer enough for making this trip possible. Arriving this early allowed me to get used to the time change and the climate in preparation for the race. There are a few tricks to getting use to time zone change, which I will talk about more in another post but the most important thing is to get onto the local time right away when you land.
The racecourse had an ocean swim, with the first half of the bike course on flat highway roads going into some very steep hills on the back half. The run was fast with two larger hills every loop. I spent a lot of time in the ocean that week feeling out how to swim in it. This was important for the exit since there could have been some rough surf on race day. My early arrival also allowed me to ride most of the bike course. I moved over to a hotel close to the race site about 3 days before the event so I could get to the start line more easily.
On race day I was very excited and ready to go. The morning was calm and the ocean was a glass lake. I did my normal run warm up, after I set up my transition. I find this really calms me down and allows me to think clearly on race morning.
The swim start was very chaotic. After they had announced the top ten there was not very much time for the rest of the field to make it out to the start line. I was not in the position I wanted to be in when the gun went off, but no matter what, when the race starts I am ready to go. I put my head down and just went for it. In about 200m I had reconnected with the group. The sun was in our faces so I relied on following the people around me. At about 800m I was still in contact with the front main pack. Over the next 200m the group was pulled apart and the leaders pulled away. I stayed with a smaller group trying to minimize the gap. I exited the water about 1min down from the front pack of 24 people. It was my best swim of the season so far.
After a long transition run I was onto the bike and ready to bring back as many people as possible. I quickly overtook the people I had been swimming with. At about 10km into the ride Trevor Wurtele pulled up beside me. We exchanged a few words and continued racing. Keeping the legal 12m back Trevor and I traded turns on the front doing our best to bring people back to us but when we saw the 24 person group go by at the turn around we knew this was an uphill battle. I never gave up putting it all out there, trying to bring myself into striking distance of the leaders. But the world championship is unlike any other race on the circuit and I was not able to catch the lead group. As the ride came to an end I was able to catch a few more people.
I put all I had left in to the run and by the end I was able to work my way in to 28th place. It was not the result I was looking for but I will be building on this as I go into the end of 2016 and into 2017 season.
Since it was the first time I had been in Australia I chose to spend a little more time there after the race to see the sights. Ashley and I went down to Sydney to check out the iconic monuments and see some koalas. It was really nice to do a little tourism and see where the first Olympic triathlon was held. We were able to do a few boat tours, see the Opera House, get to the zoo, go whale watching and eat some good food. Even with all the sight seeing I still had to keep up my training since I have the ITU long course world championships on Sept 24.
I am back home now ready to rock the rest of the season.
C3 has modified our Kinetico Running Festival!
Our C3 Kids 1 Mile Run is now a part of the Sunday Oct 30th Haunted Hill 5k & 10k race.
Kids can still participate in the free 1 miler, but the date and registration have been moved to Sunday Oct 30th in Bolton. Adults are encouraged to participate in the Haunted Hill 5k & 10k with proceeds to Rotary Charitable initiatives.
Registration details for the Free 1 miler and 5k &10k are at:
by Kristen Marchant
Race nutrition is an often talked about topic, especially given the fact that there are so many products out there. There are many articles written to tell you what you should be doing for your race fuel and hydration, which can lead to confusion and generally make things seem a lot more complicated than they need to be. Unfortunately, most studies that look at optimal fueling for racing use young, male, already-fit subjects. This means that in all likelihood, what the studies conclude to be most effective is not actually most effective for you. Age and gender, along with fitness level and intensity of exercise all play significant roles in your ability to absorb nutrition. As this topic could lead me to write a 20 page essay, I will stick to reporting what I do in a race and a brief rationale.
Typical 70.3 race:
For a race that will take approximately 4.5hrs and done at a moderate intensity (relative to max effort), I consume most calories from food. My choice is to use Clif Shot Bloks (no I’m not sponsored by them, I use it because it works). By consuming something that requires chewing (as opposed to gels), the digestion is slowed down. Also, Shot Bloks use maltodextrin as their sugar/energy source, as opposed to fructose. Fructose has to be taken to the liver first (delaying the time until your body can use the energy), and causes dehydration as when it is in the gut your body needs to draw water from your cells to help with the digestion of the fructose. Maltodextrin is metabolized differently and therefore, as long as it is consumed in moderate amounts, will not have this dehydrating effect.
I believe that hydration should remain almost completely separate to fuelling. Again, there is science to back up this rationale. Many sports drink companies will tell you that their product is taking care of both your fuel and hydration, but in reality this is not the case. A concentrated fluid solution (typical Gatorade/ Powerade/ etc) needs to be diluted in order to be absorbed. This fluid comes from your body where you actually want the fluid to go, in effect- causing dehydration. The ideal drink will have some (emphasis on some) glucose and/or sucrose and sodium, which drive the transport of fluid into the blood stream. My solution to this, while not perfect, is to drink a very diluted powerade on the bike- approximately 50% powerade/50% water in one bottle and straight water in the other- more water to be obtained on course (on a hot day I will consume up to 4 bottles of fluid during the bike portion).
Caloric intake: The studies done on fit, young, males show that it is possible to consume 300 calories an hour and be able to absorb and digest this amount. Again, most people do not fit into the ‘fit, young, male’ category, and therefore can probably not eat this much. In a typical 70.3 race I consume about 500-600 calories. On the bike this is about 100 from the Powerade, and 400 from the Shot Bloks. On the run, if needed, I will drink Red Bull or Coke in the second half. One note of caution is that if you start to consume caffeine in a race, you basically need to be able to continue to consume it for the rest of the race. Because of the way that caffeine is absorbed, you will feel like you are bonking if you do not continue to consume it during the race.
I hope that if you are having issues with your race fuelling/hydration plan that there are some nuggets of wisdom you can take from this to better optimize what you are doing.