16TH ANNUAL C3 / KINETICO CALEDON KIDS OF STEEL® TRIATHLON.
Caledon resident Andrew Yorke started his triathlon career many years ago in this fun Kids of Steel triathlon race. Andrew is in the running to be on the Canadian Olympic team in the triathlon race of the 2016 Olympic Games in Rio de Janeiro this summer and will be at this event sharing histhoughts and dreams for the greatest sport event on earth. You can be like just him!
Maybe this is YOUR START.
This was the second time I had been to St. George. It is a beautifully stunning location and the local city really embraces the race. I arrived a few days before the race and stayed with the owners of IBB Cycle. I was able to check out the course and ride some of the harder parts of the bike course to prepare for bike and run.
I went into the race this year much more prepared than last year. The year before, St. George was one week after my graduation. Having a full year of only focusing on training is very helpful.
On race morning it was windy, cool and threatening to rain. After a good warm up and listening to my tunes I was ready to race. The swim turned out well as I was able to find the chase group and settle in. I exited right around where I did the year before and knowing what kind of bike ride I was in for really helped.
On the first hill things really started to heat up with Sebastian Kienle going past the group. I was not able to stick with the strong group of riders that included Sebastian Kienle, Tyler Butterfield and Trevor Wurtele. I settled into my own pace and prepared for a long hunt to pick off people in the later part of the bike ride. I was able to minimize the amount of time I lost to the leaders. As we rode along, about two thirds of the way through I could see a big storm rolling in and we were heading right for it. As the world got darker and colder the rain came pouring down. Entering into the last 20km of the bike there was an out and back, I was able to see where I was and who was following me. I had been pulling a group of 4 people along. We then started the hardest part of the bike course riding up Snow Canyon- a 20 min climb before the last 10km descent into town. On the climb Cody Beals and a few others over took me. I held my own on the cold descent but did lose a little time as we went into the run.
As I entered into transition I was frozen and had a hard time getting into my shoes. For the first 3km I could not feel my legs or feet as I started to run down a few people. Finally as I went up the first hill my legs warmed up but my feet were just bricks. I fought with Ben Hoffman for the first 6miles but in the end he took off and I settled in to finish the race in a strong 15th place. It truly was not the result I was looking for but I improved from last year.
I will now be in Caledon for some time training for my next race on June 5 in Raleigh.
by Kristen Marchant
I am perhaps one of the least qualified people to be writing about this because as a pro it is far easier to fit in training and other life obligations than those with families and other jobs as well- I have the utmost respect for those who are able to juggle triathlon/family/job and stay sane. However, I sadly saw posted on social media the other day someone who skipped an Easter family dinner just to do a four-hour bike ride on their trainer. There is a lot wrong with that sentence, the biggest of all is that the message being sent is that their training is a higher priority than their family.
This is not to say that training shouldn’t be a priority in life (of course it should!), but here are some ways to better balance training and family obligations:
1. Short and hard is always good- if you’re time-crunched and still want to get in a workout, doing a short, hard session is extremely beneficial. Think something along the lines of Sufferfest- their Revolver video has left me lying on the ground after and is only 45 minutes.
2. Split it up- if you really want to get four hours in on the trainer (I question the logic of such a long ride in March, but nevertheless), you can split it up into two 2-hour sessions so that you still get to see your family. The benefit of time in the saddle is still there even if it’s not done all at once.
3. Take some perspective- is your bike (or swimming or running) really more important than seeing your family once in a while? There are 365 days in a year (366 this year)- moving training around, or (gasp), missing a training session to see your Grandma, is not going to derail your triathlon training- it’ll probably do you some good.
I have done all of the above at some point in order to fit in other life obligations, and nothing bad has come of it. Triathlon is time consuming, but it doesn’t have to push other important parts of your life out of the picture. Longevity in the sport will only come if you can keep a happy balance :)
by Taylor Reid
There are a few different pros and cons for both swimming with a group and alone.
Swimming with Group
-You will have people to push you
-there usually is a set workout so you do not have to make one up
-it is social
-people give you accountability
-there is a structure to the hole program
-in triathlon races we have people around us in the water will help you to get use to people touching you
-people can give you feed back on your swim stroke
-there is only a set time you can go
-you must do what the group is doing, you may have other needs depending on your races.
-you can go at your own pace
-you can choose what time of the day you will swim
-sometimes it is good personal time
-the workout is designed for you
-you can usually get the workout done faster because there is no waiting around for every one to come back together
-if you are in open water there is no one to watch out for you, not as safe
-you need to make up the workout
Personally I would recommend swimming with a group if you have that option. It is fairly easy to find a group or swimming partner. Look into your local triathlon clubs to get started or look to see if the pool you swim at ahs a master swim program. These are very good starting place and from there you can make swimming friends or stick with that program.
I do so of both group swimming and solo swimming in the end they both have there place.
World Class coaches with 50+ years of experience will help oversee this dynamic 10 week program.
BASIC PROGRAM INCLUDES Each week will have
1 x 60min swim improvement lesson (all levels are fine) - Friday evening 7-8pm or Sun morning 7-8am
1 x 60min run & technique workout with 20 extra minutes of injury prevention & core work - Tue nights 6:15-7:15pm and core to follow
1 x 60min indoor spin bike workout (option of bringing your own bike & wind trainer) - 6-7pm at Headwaters Racquet Club
by Taylor Reid
A lot of us love coffee and we must have it in the morning. But did you know that the caffeine in coffee could give you a performance boost? At the right levels, caffeine can improve your training and races. There are three proven advantages that caffeine has:
-Improving focus & mental performance
-Increasing physical endurance
-Reducing rate of perceived exertion
But there have also been studies done that show caffeine can help you recover. I will get into that later on.
To have these effects on your body the caffeine levels must be correct and taken at the right time. The right amount of caffeine is different for every person. However, studies have shown that 2-3mg per kilogram of body weight is optimal for sports performance. Having too little caffeine won’t impact your training at all, but most of us are familiar with the side effects of having too much. For this reason it is important to track the amount of caffeine you are taking in.
I personally like to use caffeine pills before a race because I know the exact level. I will be trying a new kind of coffee called TrueStart coffee that gives you the caffeine levels in your coffee. It is very hard to know how much caffeine you are getting in a cup of coffee- there are just so many variables like the type of bean, the roast, altitude, the weather, and more. It gets even more complicated when it comes to roast and ground coffee.
Caffeine takes about 45 minutes to fully be absorbed and has a half-life of 5.7 hours. I personally like to take my caffeine about 1 hour before a workout or race to make sure it has settled in.
There are two tips of Caffeine.
Type 1 – Synthetic Caffeine
-Found in traditional energy drinks, gels and pills
-The great thing about synthetic caffeine is it is regulated, so you know how much you are taking in
-Synthetic caffeine gets absorbed through the digestive system much faster than naturally occurring plant caffeine .
-Synthetic caffeine options also tend to come hand-in-hand with extra sugar
Type 2 – Natural Caffeine
-Caffeine is naturally found in coffee, tea, cocoa and approximately 60 other plant species
-The great thing about natural caffeine is it gets slowly released into the bloodstream, providing more sustained energy
-Natural caffeine is it is unregulated, so you don’t know how much you’re getting. A single cup of coffee can vary from less than 20mg to over 300mg caffeine.
Caffeine has also been shown to help with recovery. One study conducted on seven high-level endurance cyclists who partook in four sessions revealed the following:
‘Glycogen, the muscle’s primary fuel source during exercise, is replenished more rapidly when athletes ingest both carbohydrate and caffeine following exhaustive exercise, new research from the online edition of the Journal of Applied Physiology shows. Athletes who ingested caffeine with carbohydrate had 66% more glycogen in their muscles four hours after finishing intense, glycogen-depleting exercise, compared to when they consumed carbohydrate alone, according to the study, published by The American Physiological Society.’ (Hawley, 2008)
The study used very high levels of caffeine to get these effects, 8 mg per kilogram of body weight. That is about 5-6 cups of strong coffee. Further research is needed to see if lower levels of caffeine have similar effects. But any reason to have another cup of coffee right?
Sources: Hawley, John A. (2008). The American Physiological Society. http://www.the-aps.org/mm/hp/audiences/public-press/archive/08/24.html
(2016). TureStart. http://www.truestartcoffee.com/learn/train-harder-for-longer
(2016). TureStart. http://www.truestartcoffee.com/learn/caffeine-uncovered