RACE TOUGH Coaching

Strength Training Part 2:

Another key component to building muscle is also making sure you are getting enough protein in your diet. 0.6-0.9g of protein per pound is a good baseline. When under a heavy training load, you should be on the upper end of that. It is also important to spread that out evenly throughout the day. Unlike carbs, protein doesn’t get stored in your body to use at a later time. So bust out the eggs, lean meat and dairy, and protein rich alternatives like legumes and quinoa. It is also east to top up your needs with a high quality protein powder.

I started working with earlier this year who helped discover that I wasn’t meeting my daily protein needs. Fixing this played a huge role in the success of my season this year, especially now that, dare I say it, I am entering the “older athlete” stage of my career 🙈

So I encourage each of you to record a food diary, even if only for a week, with the amount of protein you are consuming. You might be on track, or you might be surprised! Make sure you are spreading out your protein needs evenly throughout the day between meals and snacks. As I mentioned before, your body doesn’t store protein for later used like it does with carbs, so it’s important to keep your intake consistent.

Hopefully this helps some of you, and perhaps gives your something new to focus on!!! 💪

💪Off season strength training part one!💪

What does YOUR off season training consist of?

Strength training is something that is often overlooked, skipped over, or simple falls into the “I don’t have time for it” category in Ironman training. Truth is, strength training is a key component in injury prevention and the quite obvious, getting stronger. This doesn’t mean bulking up, but simply adding in a routine that not only targets key “triathlon” muscle groups, but also those balancing muscles that help prevent injury. The older we get, the more important this component becomes. For example, Triathletes are known to have weak glutes and hamstrings, which contribute to back problems, as well as a weaker upper body as the bulk of our training is lower body heavy (cycling and running). In addition, a strong core will not only ward off back problems, but will also help you become a faster cyclist and swimmer.

Off season is an excellent time to focus on strength as our volume is significantly less than race season. Starting your on season training with a stronger body will once again help in injury prevention, but also put you ahead when returning to fitness building.

I always recommend a full body routine. One that balances and compliments Tri-specific muscle groups. Adding in 3-5 strength sessions a week is a perfect way to do this, and give you a change on scenery in your training.

Of course it is important to continue on with a program once volume returns, but now is the time to put some emphasis on what might actually be slowing you down! Not to mention that stronger muscles will also help you achieve your race-weight goals when the time is appropriate!

👉Stay tuned for part 2!!!

A very successful 2 weeks of racing at and 🏊🏻 🚴 🏃

finishing his first ever triathlon EVER at the Victoria 70.3 in a perfectly executed race and finishing in 6:17 🙌

making a comeback from Covid with an age group win and 6th OA placing in the Oliver Olympic! 🏆 👊

with a 2nd age group placing in the Oliver half, playing it very smart with overcoming some injuries! 🥈👌

for nailing her first race back in 2.5 years with an age group win in the Oliver Half Iron 🙌 🏆

Congrats to each of you!! 🤩

The older we get, the more important strength training is. Many people automatically think “bulking up” when we talk about weights and strength training. When done properly, this is not the case. Weight training can make you faster, stronger and less prone to injuries. Even 2-3 days a week is all you need to start seeing results! As with any program, be sure to ease into a routine to decrease and chance of excessive muscle soreness or risk of injury 🙂

This article below has many great suggestions and routines! 👇

Strength Training for Triathletes In this comprehensive collection you'll find all you need to know about strength training for triathletes: getting started, mistakes to avoid,...

🔥 KICK OFF THE NEW YEAR AND KICK START YOUR FITNESS GOALS!!! 💪

INDOOR CYCLING CLASSES STARTING UP JAN 5th🚴‍♀️

Details Below! 👇

🔸Time:
Tuesday/Thursday 5:45-7pm
1 hour spin and 15min core conditioning

Jan 5-28 (4 weeks) - $100
Feb 2-25 (4 weeks) - $100
Mar 2-18 (3 weeks) - $75

🔸Space is limited so I cannot hold spaces. You will need to sign up at least 5 days prior to the start of each month. If there are still spaces available, drop in will be offered on a first-come-first served basis for $15/session. I do not want to have to turn people away so it is preferred to sign up a month at a time. Vaccination rules will still apply to drop-ins.

🔸Sign up by emailing me at: [email protected]
E-transfer is preferred but cash and cheque are also accepted

🔸Location: Swagman warehouse located at 300-1880 Government street across from Westminister Equipment Rentals. Come through the doors at the loading ramp in the NW corner of the building. Doors will be open at 5:30 so you can set up and be ready to start on time!

🔸Please Bring:
• Towel
• Yoga mat (we will be doing core exercises on the ground which is a concrete floor)
• Bike
• Wind trainer
• Water/hydration needs (There is a water cooler accessible but everyone is encouraged to bring their own
• At least one of the following is preferred : Power meter, cadence/speed sensor or HR monitor. If you do not have any of these, you are still welcome and will work with a PRE scale
• A positive attitude and be ready to work hard!

🔸Important Details:
• You must be double Vaccinated and provide a copy (emailed, screen shot or paper copy) to me either PRIOR to start date OR on the first day of classes
• Masks are mandatory except for when riding bike and doing exercises
• You will be required to sign a waiver on first day of classes. If you would like to read and sign the waiver prior to race start, I can email it to you
• We will be setting up in accordance to social distancing guidelines

Hi everyone!

I am looking for some feedback on indoor cycling programs! Many people have indicated that they are eager to get back to in-person classes, however, lack of registration has indicated the opposite 😞 So…. Are most people wanting Zoom classes? Or is everyone waiting till the new year to get back at it? Please comment below! 😁

I have postponed the start of classes till January because of this. I am also willing to do both in-person and Zoom at the same time, but still need a minimum number of in-person people. I would appreciate any feedback and if you are planning on taking classes, please try not to wait till the last minute. I am eager to get classes going in one way or another!

Thank you everyone!

INDOOR CYCLING CLASSES STARTING UP NOV 30th 🚴‍♀️

Details Below! 👇

🔸Time:
Tuesday/Thursday 5:45-7pm
1 hour spin and 15min core conditioning

Nov 30-Dec 23 (4 weeks) - $100
Jan 5-28 (4 weeks) - $100
Feb 2-25 (4 weeks) - $100
Mar 2-18 (3 weeks) - $75

🔸Space is limited so I cannot hold spaces. You will need to sign up at least 5 days prior to the start of each month. If there are still spaces available, drop in will be offered on a first-come-first served basis for $15/session. I do not want to have to turn people away so it is preferred to sign up a month at a time. Vaccination rules will still apply to drop-ins.

🔸Sign up by emailing me at: [email protected]
E-transfer is preferred but cash and cheque are also accepted

🔸Location: Swagman warehouse located at 300-1880 Government street across from Westminister Equipment Rentals. Come through the doors at the loading ramp in the NW corner of the building. Doors will be open at 5:30 so you can set up and be ready to start on time!

🔸Please Bring:
• Towel
• Yoga mat (we will be doing core exercises on the ground which is a concrete floor)
• Bike
• Wind trainer
• Water/hydration needs (There is a water cooler accessible but everyone is encouraged to bring their own
• At least one of the following is preferred : Power meter, cadence/speed sensor or HR monitor. If you do not have any of these, you are still welcome and will work with a PRE scale
• A positive attitude and be ready to work hard!

🔸Important Details:
• You must be double Vaccinated and provide a copy (emailed, screen shot or paper copy) to me either PRIOR to start date OR on the first day of classes
• Masks are mandatory except for when riding bike and doing exercises
• You will be required to sign a waiver on first day of classes. If you would like to read and sign the waiver prior to race start, I can email it to you
• We will be setting up in accordance to social distancing guidelines