Training Modifications

Cross Triathlon Nationals AG Silver

This year I took a different approach to training for triathlon. I experimented with shorter, more frequent sessions, and longer recovery periods. And, it worked! The aim was to have many small and short training sessions throughout the week along with an occasional major brick workout to push the limit. The goal was to balance family life/work/training (in that order) to try and be efficient with my time (a limited resource these days!).

The average week I would train 8-10 hours and this would be combining bike commuting, mtn biking, run training and a small smattering of swimming sessions, core strength and weights. The majority of my training was in shorter sessions (usually lasting 30-45 minutes) but more often. Usually two short sessions a day. Every 10 days or two weeks, when time would permit, I would do an epic brick session for 3-5hrs - this would involve mainly biking and running. On the image above and below, you can see a few times a month you can see a big spike in time spent training. I feel these epic sessions spaced farther apart gave adequate time to recover and let the adaptation occur and build endurance.

The average week run training sessions would involve 3-4 runs/week, averaging 30-40km. This is much less than I normally do, being a running specialist in the past, but for triathlon. I would make sure to do a hard session of hills or intervals and also one medium long run (60-90min or 12-18km) each week. Almost every run is on trails, for a softer uneven surface and changing directions and with hills included.

I usually cycle to work 3-4x/week and that is about 20km round trip. I use that as most of my bike time, as cycling takes up the most amount of time for training. On the commute home, I would do an extra 10-20km every other day when time permits. The change this year is that I got my single speed road bike going again that is geared really high and develops power over the hills. On the average I would get one mountain bike ride and one road bike ride a week as well (averaging 200km/week in 6 rides).

Swimming is my downfall, I straight up do not swim enough during the year. I enjoy swimming in open water (lake, ocean, river) as opposed to the pool. This year from January I spent a grand total of 3 sessions in the pool. I will try to incorporated more focus to swimming this year.

I feel the key component for me is building strength and power. I'm not a particularly strong athlete or have explosive power but if I can get better it will compliment endurance.  I do like going to the gym and feel that it is a good stress relief in a short workout. I mainly hit the squat rack for a progression of Olympic lifting (squats, lunges, and deadlifts). Along with core strength I like to do some box jumps and balance drills to finish it off.

Racing Season 2016

This year I have made a few changes to my traditional plan and I want to focus on a few different priorities. Of course, my family is the highest importance and this is where I want to spend most of my spare time. I do feel though that I need to make time for my fitness. It not only helps me clear my mind and keeps me mentally calm but it gives me a goal that I can aim towards. I feel that I can be more engaged with my family, friends, and business if I get enough exercise EVERY SINGLE DAY!

Some exciting developments in the triathlon and trail running realm in that coming to BC this year. First, the Canada Cup Mountain Bike race was hosted here on Vancouver Island at Bear Mountain in Victoria. On March 5th, the top mountain bikers in Canada travelled to Victoria for a great early-season blast off. 

I was able to compete and ended up 3rd in my Category (masters 30-39). It was four muddy loops of a 5km course. A ton of climbing with over 800m elevation in the 20km race. 

Totally exhausted at Bear Mountain - Kevin Light Photo

My next few weeks will be taken up with some mountain biking and road running races aiming toward the next two big races.

First, the Cumby 20km Trail Running Race. Brand new this year, mapped out to have tons of hills and explore the amazing trails in Cumberland. 

Secondly, the ITU (International Triathlon Union) has jumped on board with Off-Road triathlons (like Xterra) and is hosting the 2017 World Championship qualifier in Penticton on Aug. 25th! A summer of training for swim, mtn bike, and trail run is exactly what I want to do all summer. 

Here are my seasons races (roughly)

March 5 -  Bear Mountain Canada Cup Mtn Bike Race 

March 6 - Bazan Bay 5k Run Race Sidney, BC

March 13 - Hammerfest Parksville XC mtn bike race

March 20 - CV 1/2 Marathon 

April 10 - Cobble Hill Trail Running Race

April 17 - Cumberland xc Mtn bike race
April 24 - Snow to Surf relay race

May 1 - BMO Vancouver 1/2 marathon (BC 1/2 marathon championships)
May 28 - Inagural Cumby 20km trail run Cumberland
June 11 - 12 hours of Cumberland Mt. Bike 4 Person Relay
June 26 - Lazo Road Bike Race Courtenay CVCC
July 3 - Cowichan Challenge Triathlon Almost Olympic Distance

Aug. 27th ITU Cross Triathlon Penticton - Off-road Triathlon
Sept.  24th MOMAR Adventure Race Cumberland

Rough times at Bazan Bay 5km - facebook image 

Accelerated Recovery

In Hawaii, during the preparation for the Xterra Off-Road triathlon world championships, I wrecked my ankle. I rolled over on it during a recon run of the course and slipped on the mud that turns to a skating rink with a bit if rain, hence the name "Maui Ice"!
I have spent the time to getting the recovery I need: I want to be stronger for next time. I know that an ankle sprain is not planned or expected and is truly an accident... But maybe it could have been prevented.

My left leg has been the weak link in the system for a long time. Quad weakness and tension into calf and ankle mobility. I haven't been as confident taking big drops and landing with that leg and I have mini-rolled it multiple times this past few years. It was a ticking time-bomb waiting to go off but it just happened to be the World Championships to blow.

A full two weeks after the race I utilized the expertise of the Naturopathic Physician at Fit Chiropractic and Sports Therapy, Dr. David Milanovich, to work with his speciality of prolotherapy. Basically it involves injecting a solution with a needle into the joint space to initiate a healing response and help the body lay down collagen fibres and build a stronger joint. It definitely hurts like a bitch while he was doing it and I may have cried a little bit. Afterwards it feels like I re-sprained the joint with it being all hot and swollen. I also had him work on my knee while he was set up. 

A few weeks later, and now a few months later, I'm well on my way to full recovery. I'd say I'm at 95% and my knee feels stronger as well. The next few months will determine how it actually has healed.

More info on Prolotherapy and Dr. David Milanovich here.