C3’S NEW 2017 SWIM-BIKE-RUN-WALK-YOGA MEMBERSHIPS HAS SOMETHING FOR EVERYONE
2017 will be the 22nd year for one of Canada’s oldest and most respected multi-sport clubs. While C3 has a rich history of having supported and created Olympians, Pan American Athletes, Marathoners, Biker Racers and Ironman Medalist, the club is most proud of the fact that every year, dozens of first time families and individuals achieve their own personal goals. It's through C3’s incredible group of coaches, mentors, medical staff, sponsors and volunteers that club members are supported in pursuit of their goals.
Down here is California we have been getting some very stormy weather with a lot of days of heavy rain. It has led to a lot of flooding and some cooler day about 2-14c very similar too spring and fall weather up in Canada. Or I guess a couple of days in the winter now from what I have heard. I thought it would be fun to run throw in some ways to stay warm when you just have to get outside on those cool and wet days.
The most important thing to do on days like these is to stay as dry as you can and layer up. When you are going out for your bike ride it is really important to bring a rain jacket with you. You never know when you might ride into some bad weather.
Keeping your head and hands covered is the easiest way to stay warmer and more comfortable running and biking.
A slightly more unconventional technique is to put hot tea into your water bottles- this will keep you warm and help to fight off colds. I like peppermint and ginger tea when I am riding. I have even taken warm tea to some of the outdoor swims when the weather is bad. I have heard that some of the pro cyclo-cross racers even pour the hot tea on themselves to warm up but they have an endless supply of hot tea from their support team. So I would not suggest doing this on your long ride.
Make sure you get warm right away after you get home from your workout. A hot shower usually does the trick.
When you get back from those wet days also remember to dry out your shoes properly. It is no fun putting on a wet pair of shoes the next day.
Join us for the 2017 Mega Days
Dates: Jan 14th, Feb 4th & Feb 25th
In 2017, C3 will host 3 of their historic Mega Training Days. These are longer training days with more support and a keynote speaker to help inspire and educate. Participants have the option of a full day or just parts of the mega day. The key aspect of a mega day is the 9am-12 noon three hour bike with Sean Bechtel & a bike partner. Following the 3hr bike, a keynote inspiring talk will occur from 12:30-1:15pm. Finally Caron Shepley will lead a 1:15-2:30pm core-strength-yoga and stretch class. The entire day takes place at the Caledon Community Complex in Caledon East.
After doing an article on the evolution of my swim I thought I would do the history and development of my biking. Biking was the first sport that I got into with my family. I started mountain biking when I was about eight years old, I rode for fun at first doing the occasional O cup and 24 hour race with my dad. It was a great way to stay active and learn very key bike handling skills at a young age.
When I started running at the age of fourteen I truly found my competitive spirit. It was a very logical path to start racing duathlon and triathlon. But for the first few years I did not ride much, I just wanted to run. After racing a few kids of steel races on my yellow full suspension mountain bike I finally made the call to go full on in the triathlon world.
Luckily my mom had a steel Opus bike that fit me when I was sixteen and allowed me to race in my first draft legal race at Junior Nationals in Brampton. This was my first real triathlon. After this race I was hooked and just wanted more. During this time I was doing a lot of riding with the higher-level age groupers. They were strong enough to push me on the bike. At this time I was riding about three to four times a week with a long ride of about 90min. It was difficult to do much more than that with school.
Once I had been in the sport for about two years I purchased my first bike, a Tarmac that I still have. The bike took me through my entire junior career. When I was a junior I rode with my teammates that were all around my age. At this time Sean Bechtel was the man we all looked up to on the bike. He taught me a lot of the skills that allowed me to excel on the bike. During this time I had upped my biking miles I was still biking about five times a week but longer rides and more specific workouts. Every week we did a brick workout, an individual time trial and a long ride.
Being a poorer swimmer at the time I was always playing catch up on the bike. This really forced me to develop my bike skills at an early age. Which paid off when I went into the longer non-draft racing.
The next big change was when I got to University. By this time I had a matured as an athlete and was ready to take on some big bike miles. I also had a little more time in the day to ride and get in 3 workouts a day. This allowed my bike rides to become much longer probably biking closer to six times a week. Also having a longer summer break allowed for better training and recovery during the hardest training blocks. I still was coming out of the water near the back of the field. But now I was strong enough to bridge the gap to make it to the lead bikes. During this time my three best biking moments were: at Junior Nationals where I biked from the chase pack to the lead pack and still had the gas to run into second. At the Edmonton world cup I came out of the water in about third last but was able to close the gap between myself and the leaders, I then ran into the top 15. Then there was my last ITU race at the Huatulco world cup where I came out of the water with Tyler Butterfield and almost dropped him going up the hills. In the end he played his hand properly and dropped me but it was a very good glimpse into what the long course triathlon would hold.
I was 23 when I chose to make the switch into non-drafting Triathlon. This was the last year of my university degree and the perfect time to make the switch. The bike training changed for sure at this point. There were a lot more rides that were close to 100km and two specific bike workouts a week. The biggest change was getting used to holding the TT position for hours on end. But once I had that under control it was just time in the saddle.
After university I switched over to the Paulo Sousa squad. Under his guidance we added in the occasional double ride days but not a whole lot different from what I was already doing. The key now is to make sure every workout has its purpose. There are no more ‘garbage miles’ on the bike. There are very few easy bike rides in my training program now.
I really look forward to seeing what I can doing in 2017 and how far I can push myself. My first race of the year is scheduled for March 19, 2017.
I have to thank Sean Bechtel, Nat Faulkner, all my teammates, Barrie Shepley and Paulo Sousa for helping me become a better athlete.
by Kristen Marchant
There are many things I could have written a blog post about right now, however I chose to do a simple account of what a week of training looks like for me now that I am working full time (thanks to Kim Nelson of Royal Containers). I haven’t given up on the dream of racing as a professional, and by the way training has been going of late, it would appear that having a full time job is better than not working. Two of the workouts I completed on the bike this week I could not have done last year, so something has to be going right. :)
This was the 3rd week of a three week build, so was my hardest week before an easier recovery week.
A few things you may notice about the training- there are no ‘epic’ workouts- generally I finish every workout feeling like I could have done another interval. Two key things about winter training especially (but really applies to training year-round) are Consistency and Repeatability. The ability to come back day after day and execute workouts is what makes a great athlete, not smashing one workout that leaves you needing 3+ days of recovery. Those kinds of efforts should, for the most part, be reserved for race day; they may look good on social media, but in the end you are doing yourself a disservice if they become the essence of your training plan.
The run workouts I am doing are not in the realm of very challenging. Right now I am focused on getting in consistent weeks of running and will dial back or scrap any run workout if I feel my legs are not coping with the training load.
There are a lot of bike workouts with V02 max level efforts. According to science (I mean PubMed research articles, not what I read on triathlete.com or what my friend said is good), the biggest improvements in cycling occur when a plan of one week with 4-5 very hard sessions followed by 3 weeks of the traditional 1-2 very hard sessions per week is followed. I am testing it out- the studies were done on pure cyclists, so the challenge becomes trying to incorporate that idea into a 3-sport training program.
For reference with the wattages, for a well-paced half-ironman I would ride an average of 205W, and there is definitely a difference between indoor and outdoor wattages. Generally I think I would be 10-15 watts higher outside for the same effort level, I think a large part of which comes from the ability to create torque outside (rather than being locked in place by the trainer inside).
Monday to Friday I am up at 4:15am and out the door in 12 minutes flat. This allows me to get in the pool at 5:15am, provided we don’t have shitty weather.
5:15am- 70min endurance swim.
These were all done on a base pace time of 1:30/100m. It may not sound hard but the fatigue builds over the set.
4:45pm- 75min on the elliptical
5:15am- IM set in the pool
7am- 75min on the spin bike at the gym. Main set was 15x 1min HARD!/1min ez
5:45pm- 65 min run- 3x10min tempo efforts at about half marathon pace plus strides at the end.
5:15am- hard swim
Main set: 2×200 + 4×100 + 4×50 + 4×50 + 4×100 + 2×200. Objective was to hold 1:15/100m on a pace time of 1:30/100m.
5pm- 2hr bike. Main set was 5x4min @260W (zone 5)/4min ez.
5:15am- 85min swim, technique/endurance focus.
7am- 70min run with 5x5min at ~10km race pace/ 3min ez.
5:45pm- 90min ez spin + 20min tempo run. (usually it is only a 1 hour ez spin but I was waiting for the snow storm to clear up)
5:15am- hard swim
Main set was 4×50 + 4×100 + 2×150 + 400 then 3×200. All attempting to go 1:15/100m (didn’t quite make it)
5pm- 2hr bike. Main set was 6x3min @265W (zone 5)/ 3min ez.
9am- Easy long run- 80min
12:30pm- 2hr30min bike with 2×20 + 2×10 @220W
5pm- 1hr swim, main set was 10×100 @ :30 holding 1:15. (normally I would not swim on Saturday but was otherwise occupied Sunday afternoon and wanted to get the swim in)
7am- 2hr bike with 8x2min @270W/ 3min ez
30min brick run (not hard as it was extremely slippery outside)
And there you have it. Between training, working, and 2+ hrs/day of commuting, there is not much time for anything else; of course this lifestyle would not be sustainable if I had kids (heaven forbid), but for now this is working for me. Merry Christmas everyone! (or ‘Happy Holidays’ if you prefer)
Special thanks to Barrrie Shepley, C3, and Kim Nelson of Royal Containers who have opened the doors to make this a possibility, and to Skechers and Alto Cycling who have confirmed their continued sponsorship in 2017 despite my lack-luster injury-filled 2016 season.
by Taylor Reid
I wanted to talk about my swim development over the years and how I have gotten to where I am in the water and where I want to go. As the 70.3 distance gets more competitive it is becoming more important to have the full package Swim/Bike/Run.
When the Ironman and 70.3 distance first appeared the run was the most important part. Nine times out of ten the fastest runner would win the race. Over time the bike started to become very important. With athletes like Lionel Sanders, Sebastian Kienle and many others, the bike became more important. Now with the 70.3 attracting more athletes the swim is starting to play a larger role in every race. Races are having large groups and if you miss the lead group in the swim the race is much more difficult. This is best seen at the Championship races. With swimming being the area that needed the most improvement I need to make sure I do not fall behind as triathlon develops and evolves.
I started swimming at about 16 years old. In the swim world this is very late. Pure swimmers usually start at the age of 8-10 years. So I was a little behind at the very start and had no control in the water. I could keep my head above the water but that is about as far as I could get.
The first thing I did was start working with a swim club. The first club I joined was the Dorado Stars. It was right beside my High school. It was the perfect location since we had 2-3 morning practices a week. I fully immersed myself into the swimming culture, swimming eight times a week and all the strokes. This helped to jump start my swimming a little but I still was getting my butt kicked by 13 year-old girls and swimming in the lane with the eight year olds. You really need to let go of your ego at the start. It is a long process to develop your swimming. There were a few times that my coach told us that the lane I was swimming in may as well be filled with dirt because that is how poorly we were swimming, great times but lots of long hours in the water. As I finished my high school stage in my life I had worked my way up to being able to swim with some the of girls that were closer to my age but I was no were near the best of them.
I then went on to Mcmaster university were I was lucky enough to have formed a great relationship with the varsity swim coach Andrew Cole. He allowed me to train with the varsity swim team and further my swimming skills. I feel that it played a huge role in moving my swimming forward. I had all the assets that the swimmers had and had so many great teammates to emulate. When I started I was probably the slowest in the pool. But after 5 years of 8-9 swims a week with the team I became a decent enough swimmer to hold my own against most of the women on the team and some of the men. I was no where near as good as I needed to be but I had come far since I started.
The next big step in my triathlon swimming was connecting with Paulo Sousa’s Triathlon Squad. This move allowed me to work solely on my freestyle. Since we all were triathletes instead of a swim group. This was the right time in my swim development to focus solely of freestyle since I had built up enough muscle from doing years of IM. Doing only freestyle lowed me to cut back on the over all time I spent in the water which in turn gave me more time to recover and work on running and biking.
I still have a lot of work to do to get to the point I want to be at. I will continue to follow Paulo’s guidance and see how far I can go.
by Taylor Reid
I have been hearing more and more about rollers over the last few weeks. I have been on and off them over the years but this winter I am going to use them a lot more. After riding them for a few weeks and talking to Lionel Sanders, I think they are a very useful tool. As any training tool they have their advantages and disadvantages.
The first thing that people have trouble with is getting over the fear of falling off. Yes it is a fairly daunting task, having only 2 feet of room to play with, as you are balancing on two wheels. They key is to stay relaxed. The best way to start is by setting up the rollers in a doorway so that you have something solid to hold onto until you are up to speed. The doorway also gives you something to grab onto if you feel you are falling off. Once you have gotten going it is all about not over correcting, if you start drifting to one side do not freak out and over correct. All you need is a little touch to the handlebars or lean in the direction you want to go, and you will float over to that side.
Once you have the skill it really does not leave you. I got on the rollers for the first time in about three years and probably only the fifth time I have ever ridden them. It was just second nature. It also is not that scary when you fall off. If you are in the doorway you will just grab the frame and burn some rubber off your tires. I fell off twice when I started to use then for the first time this year, you just catch yourself then reset.
As a training tool I think it is useful because it keeps you very engaged through the whole ride. It also makes the hard effort that much more realistic and taxing, because you have to stay focused on your balance as well as pushing a big gear. I personally have a set of rollers that do not have any extra resistance. So the resistance is built around your gearing and how fast your legs can go.
Personally I have found that once you get around 450watts on the roller or short 30 sec efforts they are not as effective. The very short and intense efforts takes so much out of you, so they are better done on the trainer where you can focus just on the effort. My rollers also start to vibrate when I get around 450w. So that is a little freaky. For all the effort that are around 300-350watts or lower the rollers are amazing they just add another level of reality and engagement that the trainer does not have.
It also takes a little bit of time to get confident riding the rollers in the TT position but again it really comes down to staying relaxed and not over-compensating any movements. I am now playing around a little bit with standing on the rollers too.
I would recommend rollers to any one who is looking to add more to there winter training.