If you go to 1:24 in the video, you will see me as I cross the finish line! This is something new that Zoom Photo has offered and I like it.
Tuesday, 13 September 2011
Gatorade Triathlon Training Series; Biking for Triathlon
Ever needed help with your biking technique? watch this short clip as they outline the basic concepts which can turn your pedal mashing into efficient revolutions:
Saturday, 10 September 2011
8 Day Countdown to Army Run
....On to the race... Below is the scenic course outline which is best explained in picture than the 20 plus lines of directions they posted on the Army Run site.
For my journey, there will be 6 aid stations in total with a portable washroom at each one. The courses are very flat with minimal elevation so I will not have to worry about devastating hills!
In addition to the run, there is an Army Run Expo located inside the Cartier Square Drill Hall on Friday Sept. 16 from 1pm-8pm and Saturday Sept. 17 from 9am-4pm. This is free and open to the public! Vendors at the Expo include:
Running Room
New Balance
Army News
CANEX
Commissionaires
Subway
SNC Lavalin PAE
Wreaths Across Canada
Soldier Fuel Canada
GoodLife Fitness
Du Tri and Run Ltd
BMO
Moral & Welfare (Soldier On & Military Families Fund)
Run N’ Fun
Dr Menard Consultant
Esprit de Corps Magazine
Canadian Chiropractic Association
One More Mile Apparel
Niagara Falls Marathon
National Defence Workplace Charitable Campaign
Leukemia Society of Canada
The Bear
iRun Magazine
New Balance
Army News
CANEX
Commissionaires
Subway
SNC Lavalin PAE
Wreaths Across Canada
Soldier Fuel Canada
GoodLife Fitness
Du Tri and Run Ltd
BMO
Moral & Welfare (Soldier On & Military Families Fund)
Run N’ Fun
Dr Menard Consultant
Esprit de Corps Magazine
Canadian Chiropractic Association
One More Mile Apparel
Niagara Falls Marathon
National Defence Workplace Charitable Campaign
Leukemia Society of Canada
The Bear
iRun Magazine
If you are in the area, feel free to come out and support a great cause! Or if you would like to register for the 5km or half marathon - Click here!
Thursday, 8 September 2011
Tips to Improve Running Efficiency
Since the dawn of man, humans have had the innate ability to run. In primitive times, we would chase our prey down in packs. We became quite efficient at what we did best - speed on two limbs. Through the years, due to an increase in a sedentary lifestyle, we have began to loose touch with our limber ancestors. Every step we take seems to be our last because we expel too much energy. Just like a well tuned car, when everything is working right we get the best bang for our buck. So how do we become more efficient in our running? Read the following pointers which are sure to make your next run enjoyable and efficient!
Go Slow
Running is a discipline with one simple muscle pattern performed millions of times consecutively. Therefore to work on proper running form you must go slower - but not too slow where your gait pattern seems unnatural. Run at a comfortable pace (no gasping for air) and really think about your movements such as foot strike, hip flexion, a straight back, etc. By performing this at a slower speed, your body will adapt this proper form when you increase your speed. If you notice improper form - slow back down! Practice makes perfect.
Force
Who says an endurance runner needs resistance training? I DO! If you can increase the force your legs are capable of generating, you will decrease the amount of effort they will require to push off the ground. In addition, if you can conserve energy with every stride you take, you will go faster. By adding resistance training or complex plyometrics to your workout routine, you are sure to increase your running efficiency.
Cadence
Studies have shown that the most efficient runners tend to have a step cadence of about 90/minute (EX: their left foot contacts the ground 90 times per minute). Why? with an increased cadence, you spend less time in contact with the ground. The more time you spend with one foot on the ground (ultimately a lower cadence), you can deplete your glycogen stores up to 50% faster. This loss in energy will cause a deterioration in form, which may increase your overall energy expenditure. Therefore, with a cadence around 90/min, you will be most efficient.
Stride Length
For long distance runners, the most efficient stride length is shorter than for athletes competing in 800m distances. This is due to the fact that endurance runners rely on the aerobic system to keep us going while anerobic metabolism is the key focus for shorter distances. By minimizing our hip flexion and not attempting to drive our knees high during each step, we can conserve energy. Optimally, our knees should be ahead of our whole body slightly, which I will explain here...
Anterior Lean
By using gravity to your advantage, you can increase your running speed and efficiency. By leaning forward slightly, you do not require your hip flexors to work as much, and your knee should be ahead of your chest slightly. In addition, running is a form of jumping, therefore you are always falling forward. By causing this controlled fall, you will be able to increase your speed and efficiency.
If you have any more tips, please feel free to add them in the comment section below!
Go Slow
Running is a discipline with one simple muscle pattern performed millions of times consecutively. Therefore to work on proper running form you must go slower - but not too slow where your gait pattern seems unnatural. Run at a comfortable pace (no gasping for air) and really think about your movements such as foot strike, hip flexion, a straight back, etc. By performing this at a slower speed, your body will adapt this proper form when you increase your speed. If you notice improper form - slow back down! Practice makes perfect.
Force
Who says an endurance runner needs resistance training? I DO! If you can increase the force your legs are capable of generating, you will decrease the amount of effort they will require to push off the ground. In addition, if you can conserve energy with every stride you take, you will go faster. By adding resistance training or complex plyometrics to your workout routine, you are sure to increase your running efficiency.
Cadence
Studies have shown that the most efficient runners tend to have a step cadence of about 90/minute (EX: their left foot contacts the ground 90 times per minute). Why? with an increased cadence, you spend less time in contact with the ground. The more time you spend with one foot on the ground (ultimately a lower cadence), you can deplete your glycogen stores up to 50% faster. This loss in energy will cause a deterioration in form, which may increase your overall energy expenditure. Therefore, with a cadence around 90/min, you will be most efficient.
Stride Length
For long distance runners, the most efficient stride length is shorter than for athletes competing in 800m distances. This is due to the fact that endurance runners rely on the aerobic system to keep us going while anerobic metabolism is the key focus for shorter distances. By minimizing our hip flexion and not attempting to drive our knees high during each step, we can conserve energy. Optimally, our knees should be ahead of our whole body slightly, which I will explain here...
Anterior Lean
By using gravity to your advantage, you can increase your running speed and efficiency. By leaning forward slightly, you do not require your hip flexors to work as much, and your knee should be ahead of your chest slightly. In addition, running is a form of jumping, therefore you are always falling forward. By causing this controlled fall, you will be able to increase your speed and efficiency.
If you have any more tips, please feel free to add them in the comment section below!
Tuesday, 6 September 2011
Are you drinking TOO MUCH water?
This article will debunk a couple myths some people may have about water ingestion. And you probably thought you could never get enough of the good stuff!
Nearly Half of Runners May Be Drinking Too Much During Races
ScienceDaily (2011-09-04) -- Nearly half of recreational runners may be drinking too much fluid during races, according to a new survey of runners.
Nearly Half of Runners May Be Drinking Too Much During Races
ScienceDaily (2011-09-04) -- Nearly half of recreational runners may be drinking too much fluid during races, according to a new survey of runners.
Sunday, 4 September 2011
70.3 Ironman in 2012 - Mont Tremblant perhaps?
Aside from the this years events, I still have one event that has been lurking in the back of my mind - the 70.3 Ironman. I had told myself that this coming year I was to complete a Half Ironman with ambition to complete a full Ironman distance in 2013. My problem was finding the right place to pursue this goal, but an option has opened up - Mont Tremblant.
This year, Mont Tremblant hosted their first ever Ironman event which took place this past August. I had the pleasure of visiting the city weeks prior and I must say, it is a magnificent location. The streets are always filled with outdoor enthusiasts taking in the scenery whether it be on a bike, running, or meandering through the countless trails. For a place which is renowned for its great ski hill, it offers many activities for everyone during the summer months as well.
But as the name of the city implies, Mont Tremblant is littered with many hills. While driving around, I cannot recall the amount of cyclists I say switching down the gears so that they could feasibly climb these never ending uphill battles. By the time they reached the top, their legs were shaking and they relied on gravity for the descent. Is this the feeling I want to have during the bike portion? Lets dissect!
What does a Half Ironman consist of? A 1.2 mile Swim, 56 mile bike, and a 13.1 mile run. This tally's up to an impressive 70.3 mile distance, which is incorporated into the events name - Ironman 70.3 Series. Below are the course maps which are provided on the Ironman 70.3 Mont Tremblant website:
The swim and the run do not look as challenging as the bike course. If you take a close look at the elevation change for the cycle portion, the total climb is 140 meters! One climb alone is almost 100 meters in and of itself. This is the only leg of the race I fear the most since I know the swim and run portions I will be able to tackle just fine. Furthermore, to put another goal out there - if I was to finish this half ironman in a considerably fast pace - I could see myself qualifying for 70.3 Ironman Las Vegas... but I will have to devote lots of time over the winter to achieve such a reward.
Anyways, registration opens September 19th, 2011 - the day after my half marathon. Hopefully by then I will have made my decision! For more information on the event click here.
This year, Mont Tremblant hosted their first ever Ironman event which took place this past August. I had the pleasure of visiting the city weeks prior and I must say, it is a magnificent location. The streets are always filled with outdoor enthusiasts taking in the scenery whether it be on a bike, running, or meandering through the countless trails. For a place which is renowned for its great ski hill, it offers many activities for everyone during the summer months as well.
But as the name of the city implies, Mont Tremblant is littered with many hills. While driving around, I cannot recall the amount of cyclists I say switching down the gears so that they could feasibly climb these never ending uphill battles. By the time they reached the top, their legs were shaking and they relied on gravity for the descent. Is this the feeling I want to have during the bike portion? Lets dissect!
What does a Half Ironman consist of? A 1.2 mile Swim, 56 mile bike, and a 13.1 mile run. This tally's up to an impressive 70.3 mile distance, which is incorporated into the events name - Ironman 70.3 Series. Below are the course maps which are provided on the Ironman 70.3 Mont Tremblant website:
The swim and the run do not look as challenging as the bike course. If you take a close look at the elevation change for the cycle portion, the total climb is 140 meters! One climb alone is almost 100 meters in and of itself. This is the only leg of the race I fear the most since I know the swim and run portions I will be able to tackle just fine. Furthermore, to put another goal out there - if I was to finish this half ironman in a considerably fast pace - I could see myself qualifying for 70.3 Ironman Las Vegas... but I will have to devote lots of time over the winter to achieve such a reward.
Anyways, registration opens September 19th, 2011 - the day after my half marathon. Hopefully by then I will have made my decision! For more information on the event click here.
Saturday, 3 September 2011
The Canadian 2011 - Sprint Duathlon
5:30 am wake up call after I had worked until 11pm the night prior. I was exhausted and there was little gas in my system. I managed to down 1.5 healthy cups of coffee and my ever popular pre-race meal of peanut butter on toast. I had managed to scramble everything together the previous evening so all I had to do was get dressed and go to Mooney's Bay for the mornings festivities.
My race of choice today was the Sprint Duathlon - an event I had yet to compete in. I thought what better way to break in my new bike which I had purchased at the end of June 2011 than to take it out for a race. I hadn't had a bike since I was in high school, but my dream of completing an Ironman requires one. What better way to test the waters with the Sprint Duathlon which consisted of a 2km run, 30 km bike, and topped off with another 5km run to the finish.
I got there eager to set up my transition zone as I was unfamiliar with the process, but I learned very quickly. I put my bike up on the rack, towel on the ground, cleats were positioned perfectly, and water bottles in their holsters ready for action. Hundreds of bikes lined the transition zone, owned by all the competitors taking part in 1 of the 17 events being hosted today. I felt at home in the T-Zone, a place I will always want to chase to.
I felt great during the first run portion of the race, leading the pack of 87 people taking part in the duathlon. I got the the transition zone first of the group, but my learning experience commenced then. To be successful and fast in transitions, you should station your bike near the bike exit location. 2 men who followed me into the transition zone exited before me since their bikes were located nearest the exit. Oh well, next time I will do better.
Secondly, I figured out just how poor of a cyclist I truly am. These men were off like bullets, and left me in their dust. I tried to keep up with them but I also wanted to finish the race alive. During the bike course, I constantly got passed, which made me start contemplating if I should actually finish? Whats the point....I came out strong and now am being left behind in everyone's dust. What I forgot though was that the bike course was shared by all events at practically the same time. I was not being passed by just duathletes, but also triathletes and potential iron distance competitors. At one instance I almost talked myself into quitting, but I thought - I am here, I might as well finish.
I got back into the transition zone with my bike at my side, hung it up and threw my shoes on so quick I must have passed 5 athletes. I thought to myself - I may be weak at biking but I can sure run with the best of them. I passed 3 more athletes as I reached the 1 km marker, then another 4 more at the half way point. I was really flying - well actually running fast but still, it was making up for my poor performance on the bike.
As I crossed the finish line I saw the time - 9:27am. I had managed to finish in my time goal of 1 hour 30 minutes. But just how fast was I in each leg of the race? Here are the stats:
Total Time: 1:24:41.8
2km Run: 7:59 min - 3rd overall
30km Bike: 54:56 min, average 32.8km/hr - 12th overall
5km Run: 21:48 min - 3rd overall
These numbers go to show just where I need to improve - my bike. My transitions were flawless and I did not loose anytime there. I also know that my legs felt great as I transitioned since I had practice this in training. My mission over the winter is simple and I will do my very best to improve that aspect of my performance.
Thank you to Somersault Events for putting together such a successful event! You guys really know what you are doing.
My race of choice today was the Sprint Duathlon - an event I had yet to compete in. I thought what better way to break in my new bike which I had purchased at the end of June 2011 than to take it out for a race. I hadn't had a bike since I was in high school, but my dream of completing an Ironman requires one. What better way to test the waters with the Sprint Duathlon which consisted of a 2km run, 30 km bike, and topped off with another 5km run to the finish.
I got there eager to set up my transition zone as I was unfamiliar with the process, but I learned very quickly. I put my bike up on the rack, towel on the ground, cleats were positioned perfectly, and water bottles in their holsters ready for action. Hundreds of bikes lined the transition zone, owned by all the competitors taking part in 1 of the 17 events being hosted today. I felt at home in the T-Zone, a place I will always want to chase to.
I felt great during the first run portion of the race, leading the pack of 87 people taking part in the duathlon. I got the the transition zone first of the group, but my learning experience commenced then. To be successful and fast in transitions, you should station your bike near the bike exit location. 2 men who followed me into the transition zone exited before me since their bikes were located nearest the exit. Oh well, next time I will do better.
Secondly, I figured out just how poor of a cyclist I truly am. These men were off like bullets, and left me in their dust. I tried to keep up with them but I also wanted to finish the race alive. During the bike course, I constantly got passed, which made me start contemplating if I should actually finish? Whats the point....I came out strong and now am being left behind in everyone's dust. What I forgot though was that the bike course was shared by all events at practically the same time. I was not being passed by just duathletes, but also triathletes and potential iron distance competitors. At one instance I almost talked myself into quitting, but I thought - I am here, I might as well finish.I got back into the transition zone with my bike at my side, hung it up and threw my shoes on so quick I must have passed 5 athletes. I thought to myself - I may be weak at biking but I can sure run with the best of them. I passed 3 more athletes as I reached the 1 km marker, then another 4 more at the half way point. I was really flying - well actually running fast but still, it was making up for my poor performance on the bike.
As I crossed the finish line I saw the time - 9:27am. I had managed to finish in my time goal of 1 hour 30 minutes. But just how fast was I in each leg of the race? Here are the stats:Total Time: 1:24:41.8
2km Run: 7:59 min - 3rd overall
30km Bike: 54:56 min, average 32.8km/hr - 12th overall
5km Run: 21:48 min - 3rd overall
These numbers go to show just where I need to improve - my bike. My transitions were flawless and I did not loose anytime there. I also know that my legs felt great as I transitioned since I had practice this in training. My mission over the winter is simple and I will do my very best to improve that aspect of my performance.
Thank you to Somersault Events for putting together such a successful event! You guys really know what you are doing.
Subscribe to:
Posts (Atom)