Coach's Corner

For the last 20 years, it's always shocking how inactive people are in September and especially October.  It takes us two months just to rebuild their fitness and then we're into the Christmas season.  If you can hold onto your base another month, you will see benefits this winter with a stronger exit next spring. 

The goal isn't simply to relieve pain—it's to improve your body's ability to handle the activities you enjoy without symptoms coming back.

By taking time to plan our your week without cramming will help you prepare for your next event.   Prioritize your aerobic workouts over the hard ones.  Save your hard efforts for race day.  Don't worry, your legs will know how to hammer when needed. 

We calculated the difference and found that this lightweight wheel would save 0.5 seconds over the first lap. You might be saying what, seriously 0.5 seconds? That’s nothing for nearly 50,000 dollars. We lost the world championships in 2014 by 2 seconds.

A “pain in the butt” isn’t a diagnosis—it’s a symptom. And as you can see, several structures can be responsible. Identifying the true source is key to managing it properly and keeping you training consistently.

Recent research indicates that lactate is far from a waste product; it is a critical fuel source used both during and after exercise to replenish energy stores. Consequently, the traditional "active cool-down" is now viewed as less essential for many athletes, as the body efficiently processes lactate even without continued low-intensity movement.

Since your VO2 is associated with speed and intensity, if you do not perform regular hard workouts, your score will be affected and decrease.  This is not the best formula as training programs often require periods of low intensity to develop different areas of your physiology

Together, they explore how small, consistent inputs—like zone 2 cardio or altitude chamber work—can lead to big shifts in energy, longevity, and how you show up in life. This episode isn’t about perfection or performance. It’s about taking ownership of your health, one breath, one workout, one decision at a time.

After watching a women's hormones essentially drop off the planet, there wasn’t a lot of advice or books on how to train women with low levels of estrogen and progesterone.  No special diet or supplement was going to fix this.  For centuries, women would just accept the change and do their best without help!  That made sense when life expectancy was 65 years. But women on average in Canada are living to 86 years nowadays!   So, if you get menopause at 50 years, you have to live the next 36 years with no gusto and sport?  Some women would defy those odds, but what about the majority?  

We explore what you can do to improve your VO2 score and realistically maintain fitness in your life.

We all need individual carbohydrate calculators if you want to dial in your nutrition intake during exercise.  The recommendation on back of packages are vague and can be inaccurate. Further, when your fat burning is taken into consideration, this can reduce the need for carbohydrate depending on what zone you are looking at. 

The remainder of 2015 was some hard work and stressful for all involved. Qualifying for the Olympics in Rio was at the top of our priorities. For the women this was easy, they had already qualified. For our Men’s team and sprinters this was not such a sure thing. Every race counted, every point, every position.