Xterra Canada 2012 in Canmore! The Race Report

Posted on by
2

After two years in Whistler, Xterra Canada moved to Canmore this year – a gorgeous rocky mountain town that J-F and I enjoyed living in for five years before moving an hour east to live in Calgary full-time four years ago. It is one of my favourite places to mountain bike in summer and cross-country ski in the winter and did not disappoint as the Xterra Canada venue yesterday!

A few blasts of rain the day before and overnight made for some slippery riding conditions, and we woke up to the first snowfall of the season on the mountain tops with the morning temperature feeling not much above freezing. After spending most of my transitions set up time shivering and chilled, ironically I finally started to feel reasonably warm for the first time after I got in Quarry lake for a warm-up swim. Thanks to a really warm summer, despite some very cold nights recently, the lake stayed reasonably warm for a September triathlon in the Canadian Rockies!

A great shot of the swim start by Jordan Bryden

The gun went off at 9:30am, and about 150 competitors made the plunge for three 500m laps, and two short beach runs in between. It was a pretty bumpy start in the small lake. My neoprene cap felt like it was choking me, I was fighting to stay calm, sight the buoy, not get kicked or punched in the face, swim hard and find some feet to draft all at the same time – oh, isn’t open water swimming fun! By the second buoy I was in a small pack and drafting. I figured it was an okay pace, as any attempts to pull out and around the two in front of me failed. The funny part, I discovered later was that the two I was swimming with were the same two I’d swam with a month earlier at the Xterra Enduro – I guess we naturally found each other again!

When I exited the water, even though I hadn’t felt too cold while swimming, my terrible circulation still left my fingers and toes numb. I struggled the entire long run up to transition to get the velcro of my wetsuit undone. Finally, just before reaching my bike I got it undone and could start to get my wetsuit off! Off on my bike, I was over 5 minutes down on swim superstar Christine Jeffrey back in action for the second half of the season, about 2min30 from Melanie and Suzie, and another 1min30 from Chantel Whidney, an ITU triathlete trying an Xterra for the first time.

The descents on this course make me smile – thanks to Trey Garman for this shot exiting the meadow to the next super fun section of the EKG trail

We had about a kilometer climb on the road to get to the Nordic Centre trails, which worked out by giving me the necessary time to get my gloves on my numb hands. I was feeling decent, and other than getting stuck behind a bit of a walking train of peeps off their bikes down the laundry chutes, I had pretty clear trail the first lap. Although the roots were slick I stuck to a good motto a mountain bike race buddy, Mike Garrigan always told me: “ride it like it’s dry!” and didn’t feel like it changed the conditions much at all, perhaps partly thanks to knowing this course and the lines so well. By the bottom of the coal chutes I had moved into 3rd place, but Renata joined me and immediately set a furious pace up heart break hill. I stayed on her wheel for that climb and from then on I kept her in contact and she dangled in and out of my sight for the rest of the ride.

My Avia Bolt’s await me in transition, the perfect lightness and traction for this course!

Melanie was out front by over 3 minutes at the start of the run, and Renata had about 45 seconds on me. The run was extended by about 2 km from the previous Xterra Alberta course, and it was tough! With rarely a flat smooth section, the run course is constantly up and down, twisting, and over roots and rocks. I knocked my knees together several times and felt like I was about to twist my ankle a few times, especially on the first lap. I didn’t feel smooth or fast and I was hurting and heaving up the killer steeps. But I managed to catch Renata halfway through the first lap.

A cool shot by Luke Way, grabbing a sip of water at the halfway point of the run

At the halfway point I heard I was still 2 minutes down on Melanie, so I just had to dig and hope for the best. Ian Crosthwaite caught me at some point and was pushing me hard from behind. By the time we hit the Biathlon range, unfortunately Mel was not “catchable” (she finished 1min08 in front of me) but I figured I would try to kick it in and finally drop Ian. When we hit the rocks I tripped and nearly face planted. On the dirt, he dropped the hammer and I tried to respond. That was when I truly hit the wall, its been awhile since I’ve hit the wall that bad running, but I guess if any place in the race, it could have been worse!

Heading for a second place finish, as Ian leaves me behind, another shot by Luke Way

Overall, I’m happy with second, and a solid race with the second best bike split by seconds to Renata (who finished 3rd), and fastest run split of the day. It was so amazing to have so much support out there and the amount of cheers I heard all day long from spectators, volunteers and even fellow-racers kept me pushing. Congrats to everyone who completed this epic and very tough Xterra course, and to everyone who secured a spot to the Xterra Worlds race in Maui. It will be awesome to have another amazing strong contingent of Canadians there again. And of course, very cool to have three moms (myself, Brandi and Chantell) on the Pro Podium!!

The podium L-R: Brandi Heisterman in 5th, Renata Bucher (3rd), Melanie McQuaid (1st), me (2nd), and Chantell Widney (5th). Zoe may be shy at times but she loves getting up on podiums any chance she gets! 🙂

Athlete-Mom Interview: Ginny Sellars

Posted on by
1

I met Ginny, and her husband Andrew a few years ago when we stayed together at the Xterra Mountain Championship. I enjoyed their company right away and every time we have run into each other since. They truly embrace the athletic lifestyle with tons of passion and infectious positivity as a family with their now six-year-old daughter Maddi. Home base for this family is in the beautiful Okanagan Valley in Vernon, British Columbia. Ginny has competed in many triathlons including Ironmans, bike races, and ultrarunning. Her next event is Ironman Wisconsin coming up on September 9th. Read on to hear more about how for Ginny family life, work, training and racing can all fit together synergistically, keeping everyone happy and fit! Ginny also has a blog where you can read about her adventures here.

Ginny with husband, Andrew and six year old daughter Maddi

1. Can you describe your athletic/competitive background before and after becoming a mom?

My involvement in sport has truly not changed pre and post bringing a child into this world. If anything, I’ve branched out a little more, and beyond Ironman, have taken a stab at bike racing and ultra-running. This is massively due to my husband’s encouragement. We had not planned to have a child. I felt somewhat fragile with my mood, and was terrified that I would fall in my mother’s footsteps, and experience post-partum depression. Given my work as a Speech-Language Pathologist, I’m highly aware of how that can affect the emotional development of a child. When I got pregnant, my husband immediately booked us for a bike tour through the Rocky Mountains, which would happen 6 months after she was born. He also signed me up for an Ironman 7.5 months after her birth. I fumed at him, thinking he had no idea what having a baby would entail. He knew me better than I knew myself, and it kept me active during the pregnancy, and the future events gave me the excitement and regime of exercise to balance my mood. As it turns out, the IM race when my baby was 7.5 months old was a PB. I completed it in 10hr29, and it gave me confidence that as a family we could do great things.

Ginny getting in some IM training

2. Since you and your husband both work, train/compete and coach how do you balance your family, work, and training/racing?

The way that we fit in exercise and training is constantly changing as our little girl grows up and work demands change. In general, we find a mix of being active together, and finding time to ourselves. In the early days, it was a matter of getting everything set up, so that the minute the baby was asleep I could jump on the trainer and spin. Our baby got used to feeding from a sweaty Mama. I would walk or run pushing the baby stroller. As she got older, I found a great daycare, and had to get over the baseless guilt of sneaking in a workout after work before picking her up. She’s now in school, which gives time for training. She’s finally strong enough on the paddle board that I can swim in the lake without a babysitter, and she can keep up on the her bike for my short jogs. My husband has also been very flexible, and we find ways to include our daughter instead of doing it all while she’s absent. It’s not uncommon for one of us to set off for a workout in the park, while the other one brings a picnic and hikes with our daughter to a meeting spot. Most of the time it requires tag-teaming though, and it’s easier when both parents are seeking training time, so it’s more balanced in the marriage.

3. What does Maddi think of her athletic mom?

Until this year, I don’t think it ever crossed her mind. Our active life is all she has known. Just this year she has made some comments about being excited for me at an event, or sometimes being scared for me when she knows I’m nervous. At times when I’m injured, she has written me cards “I hope you get better soon Mama. I’m proud of you.” She has her own first triathlon this coming weekend, and it will be such a pleasure to watch her experiencing the joy of participating herself.

Maddi catching the triathlon bug?

4. What have been/are your 2012 training/competition goals?

After an exceptionally busy year in 2011, with a 7 day bike stage race in Europe, some local bike racing, and two Ironman events, I was ready for a year with fewer planned events. I decided to go with the flow, and join in events as they emerged. This year began with an ultra-run in Mallorca Spain. I ran 64km over stunning mountainous terrain. My initial goal was completion of something new and exciting. I got the competitive bug out there, and ran myself into second place in the women.  I then got the Ironman bug again, and registered for Ironman Wisconsin that will take place in two weeks. To get my feet wet, I did two 1/2 Iron events this summer. The first one was done on very little training, and my only goal was to be in the moment and enjoy it. The second had the same goal, but I had an additional 5 weeks of training. I ran myself into 3rd place woman, and loved every minute of it. I’m now 10 days out from Ironman, and recovering from an injury. At this point my goal is completion, soaking up the joys of the event, and making good decisions along the way to bow out if I’m getting hurt. I will then cheer on my husband in his race.

5. Any advice you have for other mom’s trying to balance it all, while following a consistent training program every week?

I had a motto after my daughter was born…”any exercise is good exercise. 20 minutes is worth it.” After doing longer distances, I had gotten into the mindset that it wasn’t really worth training for less than an hour. This is virtually impossible with children at times, so I realized that a hard 20 minute run gets you strong. I also tried to just move where ever I was. At the playground I would pull myself up on the bars, or do split squats, or play a hard game of chase. Being flexible with your thinking around how and when you will exercise is critical. Sometimes consistency is important too, such as team sessions, so you’ll need a support system organized. I did some ‘trading’ of babysitting to alternate swim mornings with a friend. I’ve certainly had a few 5am mornings on the trainer just to squeak it in. I think the biggest hurdle for me was getting over the guilt that exercise was selfishly taking time from my daughter. Someone shared with me the wisdom that allowing your child to spend time with others, learn from others, and feel confident without you is a gift to them. The demands of parenthood are constantly changing, and sleep and social time are as important as exercise. Hopefully a balance can be found.

An Ironmindset?

Posted on by
1

In Western Canada it is Ironman week!! Many of many training buddies with CSR and elsewhere are headed to Penticton this week to race in Ironman Canada next Sunday, August 26th. I wish I could go watch with so many people to cheer for! But you know what they say, if I was to go I would likely catch the Ironman bug and get in line to sign up for next year, but I don’t think I’m quite ready for that yet, ha! However, a few weeks ago, I facilitated a fun discussion on mental preparation for an Ironman for my training group. So for everyone who was there (and those who missed it) this blog is a reminder for you!

1. State your dream performance goal. Given your current fitness, the training you’ve done, your motivation, and current capabilities, if everything comes together what is most realistic race day performance goal for you? Is your goal simply to finish? To enjoy your race day? To set a personal best time in one or all three disciplines? To finish at the top end of your age group? To qualify for Kona? Once you’ve got your performance goal(s) clear, file it/them away and focus on the next three points as race day nears.

2. Focus on your reasons to stay confident! For some reason, especially when taper time begins, extra energy starts to mount and some feel compelled to start doubting. With the normal amount of added anxiousness it is not the time to make last minute changes such as to equipment or nutrition. Enjoy the countdown and extra time to put your feet up! Trust in what you know works for you, and in what you’ve already tried and tested especially in the nutrition and equipment departments. The physical training is in the bank, race day will be a celebration of all your hard work! Reflect on your preparation and reasons to be confident without comparing yourself to others. What improvements have you made? What training limitations have you pushed? Reflect on all the hard work you’ve put in to be ready for the day with the time and commitment you’ve had to do so? What have others said about you that encourages you? What specific things have you done to be race ready? Who or what inspires you to do an Ironman?

3. Be ready for anything and everything! In a race as long as an Ironman there are going to be uncomfortable and painful moments. It is important to anticipate as well as you can what will be YOUR biggest challenges of the day and prepare for how you will respond and ultimately stay positive. Things may go way better than expected. Or way worse than expected or anywhere in between. Visualize how you will react and respond with calm to any number or scenarios that could happen….losing your goggles in the swim, getting knocked in the head in the water, a flat tire, cramps, walking on the run, blisters, equipment malfunction such as heart rate monitor….the more you can mentally prepare for any race day scenario, the less it will take you by surprise, and the more you will be able to remain calm, respond positively and keep your energy focused on getting the best out of yourself for the race! What will be your overall guiding mantra for the day (or each race segment if you prefer to have an overall mantra for swim, bike and run)? Some examples I’ve heard are “just keep smiling”, “one step at a time”, “stay in the moment”, “the more I run, the sooner I’ll be done”, “keep calm and carry on”, “this too will pass” (if going through a tough part of the race), “whatever will be will be”  to name a few!

4. Write your post-race obituary. How do you want to feel when you cross that finish line at the end of the day? What do you want to be able to say about yourself? Make a list of all the things you want to be able to say about yourself at the end of the day no matter what your end result is! In other words, focus on everything that you will have control over: your effort, your attitude, your perseverance, your composure, your grit!! You are choosing to get on the start line! You can choose the mindset with which you want to race!

Good luck to everyone I know toeing the line on Sunday! I’ll be cheering and tracking you all!!

Me, myself and I riding for Africabike

Posted on by
2

After one of my biggest weeks of training in a long time, with my mother in law in town for a visit, we headed to Canmore for the day on Saturday. It was a perfect day to spend in the mountains, but slightly on the hot side to be starting a mountain bike race at 1:00pm! It was an Alberta Cup race, as well as a fund raiser for the Africa Bike Project whose goal is:

“…to change the lives of the students and staff at Kipgrengwe Primary School in Kericho, Kenya.  Providing these students with bicycles will mean shorter days, which will directly increase productivity, increase safety and decrease drop-out rates.”

It is a great cause and with just one week to ask around for a few donations, I was overwhelmed with the generosity of pledges! Thank you all – and you know who you are!!! With your help I was able to contribute 510$ in pledges!

On the other hand it was disappointing to see so few riders on the start line. I think I heard there were only 37 racers total! A huge bummer of a turn out! I lined up as the only elite female with one other expert female, and four guys, three of whom were racing elite. With Crazy Larry announcing and keeping it loud and exciting, the six of us headed off into the 30 degree heat straight uphill.

A great day for a race! Where are all the riders??

It was fun, but I was also happy to cross the Finish! Wish more were out to do so!

Right away I knew my legs were feeling pretty punched and there was no chance to stay with any of the guys. So I just found my own rhythm and decided to put in whatever felt like a hard effort for the day, and to enjoy the trails. And what a fun course it was! I got to ride some of my favorite single track including FYI, EKG, and Baby Beluga along with some new trails I hadn’t ridden yet – so fun! And luckily most of it was in the shade. As I was all by myself the whole time it was hard to remember I was in a race! Luckily the orange taping, arrows, and volunteers at various locations were some good reminders 🙂

Post-race smiles after water hose down!

I raced two laps in 1h33, and two bottles, and two gels later I still came across the line thirsty! Whew, no snap in the legs but still had fun and it was motivating to be riding for such a good cause!

The view from a much-anticipated dip in the Bow River before heading back home!

A Dreamy Long Weekend, Enduro Style!

Posted on by
1

They are rare, but a few times per race season I get to enjoy some lower key, casual races, and that is precisely what this beautiful August long weekend was all about. A time to have as much fun as possible with family and friends, while throwing in some “fun” racing. A great chance to get the kind of quality intensity training in that would be impossible to do on my own while also avoiding going too deep into the pain cave that is needed for the more important “A” type races!

Saturday and Sunday in Canmore was the second annual Xterra Enduro. Here is how it unfolded…

Event 1: 3000m swim at Quarry Lake (47:50, 10th overall). With a 10:00am start time, it was tough getting my family organized in time to leave Calgary but we arrived with about 20 minutes to spare until the start time. Quarry lake was the perfect temperature to swim with a wetsuit. It is so clear and gorgeous you feel like you could just drink it up while swimming. We did 6 x 500m laps, with a short beach run each lap. I missed a small pack ahead of me, and the first lap probably felt the toughest as I didn’t get time for a warm-up, but settled in and one of the guys I was swimming with said we picked it up each lap so that was cool! Check out the incredible conditions that made for a very enjoyable swim!

Event 2: 40km mountain bike at the Canmore Nordic Centre (2:43:46, 4th overall). After some time for a lakeside picnic it was time to head up to the Nordic Centre for a 2pm start for the 40km mountain bike race and it was hot!! I went through 3 bottles and three gels and was definitely feeling thirsty most of the race, but actually felt a bit stronger and more technically on by the 3rd and 4th final lap. On pretty much the identical course to last year I was 6 minutes faster so that was encouraging. This demanding course involves pretty much all the climbing at the Nordic Centre but of course it is mixed with fun descents like laundry chutes, the Albertan and the coal chutes.

Start line for the 40km mountain bike race

Heading off and up and up and up to start!

After the bike race, it was off to Kyle, Carrie, Fin and Will’s house for an awesome BBQ. Zoe and Nico had a blast chilling in the backyard and you can see why!

Event 3: 20km trail run at the Canmore Nordic Centre (1:50:30, 5th overall? still waiting for run results). Sunday morning, it was back to the Nordic centre with beat up arms and legs to line up and run 20km on the trails on the same course we rode the day before meaning major climbing and lots of rooty descending. After a wee bit of “yogging” around the stadium to warm up we were off. Like a delayed brick, the legs were feeling pretty heavy the first bit. I actually started to feel better on the second lap and got my downhill root running coordination working a little better! After one lap, the second woman was about 10 seconds behind me, so I decided to pick up the pace up the climbing to the laundry chutes. I didn’t see her again but had some good back and forth running with some of the guys out there. And I managed to take a good seven minutes off my time from last year, so another good sign of hopefully improved fitness, or maybe just a willingess to go a little harder in this challenging race, ha!

Post-run podium time with the kids

After some food, socializing, and awards, we ended our super fun Canmore weekend with an icy dip for the legs in the glacial Bow River while the kids did some rock throwing. J-F was icing his ankle which he sprained almost two weeks ago, it has been hard for him to be so laid up, but he finally got out for a ride again today! Thanks to him and the kids for their weekend race support – they had some fun trail walks while I was racing. Congrats to all everyone I know who did the race – it was tough! Coach Cal proves again why he is a great coach AND training partner for me – he is faster in all three disciplines – as he won the overall this year! And a big thanks to Tony Smith who always puts on fantastic events. Come on out to his next event, a road triathlon in Canmore on August 19th, for more info go to: www.smithevents.ca

Post-race pic with CSR training group

A Little on Perspective on Sport…

Posted on by
3

Poise. Positive Perspective and Attitude. Centered. Sport-Life Balance. In my opinion athletes who demonstrate such attributes have my utmost respect. As the saying goes, sport can bring out the best and worst in all of us. In sport, like in life, “Circumstances do not make a man (or woman!), they reveal him (or her!).” (Dr. Wayne W. Dyer). In my experience and observations athletes at any level in sport can learn and develop a great sport-life perspective. My current Olympic favorite is Missy Franklin, who at 17 has already won gold in the 100m & 200m backstroke (a world record) and a bronze in the 4 x 100m freestyle in London and shows incredible composure, maturity and perspective on sport for her age.

On the other hand, for those who are still lacking poise and a positive perspective, here’s what I believe might be getting in the way…

1. You’re a sore loser. When you don’t win or perform to your (or perceived other’s) expectations, you’re good at coming up with lots of reasons and excuses as to why you didn’t perform as well as you believe you should have. Sometimes you even rattle off your excuses before the competition starts as insurance to protect your ego. Bottom line: It’s okay to admit that your best just wasn’t good enough to win or achieve your goal result that day! And that’s precisely what Clara Hughes said about her 5th place finish in the time trial event on Day 5 at the Olympics, “Yes I am disappointed…I have everything, it was not enough, but ultimately, they were better than me. That’s it.”

2. You’re even a sore winner! Even on the days you win, you’re quick to publicly proclaim all the reasons it wasn’t a good day for you, and all the things you could have still done better! While a true competitor is always looking for ways to improve, it may be best to keep such reflections to oneself on such days in respect for your competitors.

3. You believe effort guarantees results. You are sure that if you put X amount of dedication, time, energy, and resources in to achieving your athletic dreams, then you should deserve to get the results you want. Nothing is guaranteed in sport. Nor in life! Accept that fact and you can truly enjoy the journey and results! Furthermore, this type of thinking also translates in to the belief that the one who wants it the most should win. Consider this excerpt from a blog post by Maxime Boilard: (the entire blog is written in context of the the Canadian men’s 8 rowing team’s silver medal and can be found here in French)

“Many people think that the athlete who wants it the most on game day is the one who wins the Olympic medal, as if belief alone will make it happen. We need to change that way of thinking. An athlete has to be in touch with reality as well as the level of competition. The desire to win makes no difference at this level. Each athlete wants it every bit as bad as the next. The difference maker here is, to be able to free yourself from the self-imposed obstacles we have a habit of nurturing, for all kinds of reasons. Each athlete wants to have the race of a lifetime. For some, that translates into a gold medal. It becomes problematic when an athlete wants the gold medal, believing it will translate into the best race of their lives. The difference between the two cases is subtle. In the first case we end up valuing that which we control whereas in the second case we are valuing a result that we are not able to totally control.”

4. You truly buy in to the cliché: “I’m only as good as my last performance!” While competition results are by far one of the best indicators of how you stack up to the competition in your given sport, if you chose to base your self-esteem and confidence solely on how your latest performance went (in training or competition), then you’re in for a very rocky ride!

5. You put too much importance on your performance. People don’t care as much as you think. And you shouldn’t either! Even as we are in the middle of the Olympic Summer Games, during which the whole world is watching, even these performances will be fleeting memories for most of us as soon as a few months from now! This doesn’t mean you shouldn’t care about preparing and giving it your best shot, it just means you keep it in perspective with the rest of life and your (hopefully many) identities outside of sport. And never take yourself too seriously! Fun and peak performance often go together! 🙂

6. The most obvious of all: you’d do anything to win, even if it means cheating.  Chris McCormack sums up the reason people cheat nicely in his book, “You can’t deal with the fact that you’re not good enough, or you can’t get past the fear that you’re not good enough, so you cheat instead of finding a solution. To me, that is a direct outgrowth of our sport’s (triathlon’s) obsession with results.” (p. 222)

So what defines a positive perspective on performance results. Again, I will quote some thoughts from Chris McCormack, arguably one of the most successful triathletes ever:

“I’ve said I love the entire process of being a triathlete and of breaking down races. That would be true even if I didn’t win the races, because I enjoy the process of becoming the best triathlete I can be – the best person I can be. I love the process of finding the secret to winning a particular race as much as the win itself.”

“Our sport should be about more than winning races. It should be about overcoming limitations, conquering fears, and inspiring other people.”

“If all that matters to you is the result, what kind of person does that make you?”

The above quotes come from Chris McCormack’s book, “I’m here to WIN: A World Champion’s Advice for Peak Performance.” Read it and learn about how this amazing athlete has developed and learned over his long career, and ultimately has the mind of a true competitor balanced with a great perspective on life!

2012 Calgary 70.3 Race Report

Posted on by
1

Stay calm and carry on. That was my motto of the day while racing my 4th Calgary 70.3 yesterday. Although my day started off with a weird series of unlucky events, I managed to enjoy myself by the end and it was a great way to cap off a long stretch of racing at only the mid-point of my season! Here is the story….

To start the day off I arrived at transition to find a new tube stuffed in my bottle cage (at this race, we need to rack our bikes the day before). I realized why when I noticed my front tire was completely flat! Luckily with the great help of Speed Theory, the mechanics on hand quickly changed it for me while I got my gels taped on, body marked, and into my wetsuit. I had about five minutes to “warm-up” in the chilly water at Ghost Lake, before clamouring out onto the dock, where the Pros were diving off for the start. I was sure I had my goggles on good and tight, but as soon as we dove in after the gun went off, my goggles were full of water – doh! After stopping quickly to empty them, I got back with the tail end of the group and was happy to settle in with three other women for the rest of the swim. With my neoprene cap on, the water temp was bearable but I was still grateful for the wetsuit strippers as my hands and feet were pretty numb after over 30 minutes in the water.

A pic of the swim start at Ghost Lake showing was a gorgeous day it was!

Most of all, I was rather excited to be heading out of the water and onto the bike in a group so I’d have some competition to key off of on the ride. (The small Pro Wave starts 15 minutes ahead of the next wave, which can make it a pretty lonely day of racing, I definitely prefer the mass starts for a half-ironman.) Unfortunately as I went to mount my bike, I noticed my bars were completely bent downwards and off to the right. (Later on I noticed my left brake lever was bent inwards as well!). After what felt like an eternity of loosening and re-tightening the handle bar and stem bolts (turns out it was approximately 3:30 that I lost when calculating the difference between my 5:11 transition time and most of the other Pro T1 transition times) I lept on my bike to find my chain was completely off. Finally, with black greasy hands I was off and riding angry and solo! I was totally bewildered at what had just happened to my bike as I had purposely checked and tightened those exact bolts the day before the race! Either way, it took a serious beating from someone as it was even hard to loosen them to fix it, but on with the race!

While it was frustrating to start out for a 94km ride and 21.1km run likely out of contention for a good finish result, I was also happy to get going and just decided to focus on giving it my best from there on and make it a good training day at the very least! After all, it was a perfect 25 degree summer day so I couldn’t complain. One guy passed me from the next wave at about 40km, and I passed one Pro guy, and caught up to one other Pro woman by the end my 2h29min on the 94km bike ride – pretty exciting – there are many reasons I prefer Xterra racing, ha!

Off and running, I felt pretty good right away. I had downed my two bottles, 4 gels, and 3 electrolyte tablets on the bike. Making good use of the coke, water, and cold sponges at every aid station, it didn’t feel too hot at all on the out and back bike path run. At least 2/3 of it was in the shade too which was nice. By about the 15-16km mark I finally did some passing and moved into 8th place by the finish with a 1:26:57 run split, the 5th fastest women’s run split of the day and my best run time on this race course for my 3rd attempt. To note: the fastest women’s run split of the day was by a fellow Critical Speed athlete, amateur champ of day, and new amateur course record setter, Sheila Croft – she ran a 1:24:30!

With one of the strongest fields yet, the amazing Magali Tisseyre (CAN) took the win, followed by Heather Jackson (USA), Melanie McQuaid (CAN), Sara Gross (CAN), and Lisa Mensink (CAN) for the top 5 on the podium.

Well, after a good little fitness test on the road, I will retire my TT bike, and not very existent TT riding muscles for the rest of 2012 and look forward to more riding on the dirt now. Next up is the very fun Xterra Enduro race in Canmore next weekend (Aug 4-5). Come on out for a fun two days of three individually entered events or go for an overall time with a 3k swim, 40km mountain bike, and 21 km trail run!

Moms Competing in the London Olympics!

Posted on by
Reply

With the 2012 summer about to start, here are a few of the mom’s I know of competing in London, each pictured below in full competition! If you know of any others please let me know and I can add them to this list of moms to cheer on! Click on the athlete’s name for to learn more about each “Olympic Mom”

Aretha (Hill) Thurmond, 35, USA (Athletics-Discus). Aretha was a teammate of mine at the University of Washington and went to her first Olympics as a sophomore. She has a five-year old son, and London will be her 4th Olympic Games.

Jessica Zelinka, 30, Canada (Athletics – Heptathlon, 100m Hurdles). Jessica was 4th at the Beijing Olympics in Heptathlon and now has a 3-year-old daughter. She recently set a Canadian record in the Heptathlon and is the current Canadian Champion in the 100m Hurdles, in which she will also compete in London.

Gunn-Rita Dahle Flesjå, 39, Norway (Cross-Country Mountain Biking). Gunn-Rita won the cross-country gold medal at the 2004 Olympic Games and she is a multiple World Champion. She gave birth to her son in 2009 and won her first World Cup in four years in May showing she is in great form for her second Olympics!

Kara Goucher, 34, USA (Athletics – Marathon). Kara is a long distance runner with an amazing career, she competed in the 10, 000 meters at the Beijing Olympics. Her son Colt was born in September, 2010. She will be competing in the marathon in London.

Christine Rampone, 37, USA (Soccer). Christine plays defender as a member of the USA women’s soccer team. She has two daughters, ages 6 and 2. London will be her fourth Olympics!

Kerri Walsh, 33, USA (Beach Volleyball). Kerri and her teammate, Misty-May Treanor were the gold medalists in the 2004 and 2008 Summer Olympics and have been called “the greatest beach volleyball team of all time!” Since Beijing she has given birth to two sons, ages 2 and 3! London will be her fourth Olympics!

Athlete-Mom Interview: Lesley Tozer

Posted on by
2

I’m overdue for an another athlete-mom interview, so check out this interview with an amazing mom of seven kids, yes seven!! If you think its tough to get and stay fit with just one or two children, read on to see how Lesley has done it with in her words, “seven wonderful children ranging in age from 7 to 21.” Read on to hear about her life as a stay at home mom, to a single and super fit working mom, now in training for her second Ironman!

What are the ages and names of your children?

My first three are boys. Andrew 21, Craig 19, Benjamin 17. Then came the three girls. Shayanne 15, and twins Emily and Katie 13. Then the youngest little guy Eli who is 7.

How active were you prior to having your children?

The amount of physical activity that I did before having children was none! I was busy studying for my Social Work Degree. Shortly after graduating University I had my first baby, and they tumbled forth in rapid succession!

As a stay at home mom, my workouts were composed of running up and down stairs to change diapers, weight lifting was the laundry (which I liken to the eighth wonder of the world) and carrying car seats everywhere, running up and down the sidelines at the kid’s soccer games cheering them on and carrying them into the house when they were exhausted after their big game! I was fully immersed in raising my children. When the twins were born I had six kids aged seven and under. I also had a marriage where I was alone 80% of the year as my now “Wasband” travelled overseas most of the time. As time passed I was becoming increasingly lonely and frustrated as I knew I was losing myself, and wondered if I would ever find myself again.

How did you find the time to find physical activity (and yourself :)) again?

My fitness journey began one day when I happened upon a kickboxing studio where my oldest son was competing in soccer. I gave it a try one night, and from that day on I went everyday for 6 years (one of those years I was pregnant with my last child and actually trained intensely right up until the day I had him….EASY BIRTH/ EASY RECOVERY!!!) until I earned my black belt in Muay Thai and Kickboxing. I entered the ring and won a Canadian Championship bout in Vancouver.  I started training for my bouts at the Talisman Centre where I began another chapter, teaching the Get Ripped Program (Lesley is currently in 9 of the Get Ripped DVDs). The creator of the program had seen me at Talisman and begged me to teach it. I was incredibly reluctant to do so as I still hadn’t found myself and had NO confidence at all. Upon her insistence I started to teach the program. Right around this time my “wasband” came home from his travels one day and decided that our marriage was over. At that moment my days as a stay at home Mom were over. I hadn’t worked for 14 years. I was now single-handedly raising 7 children 99% of the year! Teaching fitness became my profession and my passion. What I didn’t know at that time was that it was something I was becoming really good at and my children and a wonderful group of highly supportive women who were participating in my classes were being so incredibly supportive that I started to find out where and who I was! I somehow gathered up a huge following who continue to encourage and support me every day. I have found that having that positive support system to be integral to anyone who is trying to juggle family and a fitness goal.

How did you get into triathlon?

Three years ago I was approached by a triathlon coach who expressed that I would be a great triathlete and would I consider trying out the sport. I have always had the philosophy that people should try things once….Well here I am three years later training for my second Ironman!

How do you balance your training with work and family?

My training schedule for this incredible undertaking is somewhat hectic and sometimes exhausting. I choose to swim early in the morning way before my kids are up, and run while they are in school. My long bike rides happen while they are with their dad on the weekends, and thankfully when they are not with him they are so supportive that they almost push me out the door!!

What do your kids think of their active mom?

My children have shown incredible support of my goal to compete in Ironman and all of the races I compete in. They understand it’s importance to me, and have joined me in my sport by competing in a few races of their own. I know they are proud and inspired by my tenacity, and my overwhelming desire to constantly get back up and keep going when times are rough.

I am blessed that they continue to allow me to fulfill my goal this year of improving my time at Ironman Canada. It is also my goal to be the very best single working parent that I can possibly be, however it is a very fine balance of  hard training, work, family and a lot of encouragement and determination.

Any advice you would give to other moms while trying to stay active while raising a family?

As a mom I think it is so important to keep yourself close to the top of the totem pole in life. Remember in addition to being a mom, a wife, an employee or employer, you are also a woman who should forever be challenging herself to personal goals and personal time to achieve those goals. My experience has allowed my children to understand the importance of goal setting, the long-term benefits of fitness and proper nutrition, the ability to create and maintain balance in their lives and the life long lesson that when life hands you a challenge, you are the only factor that can hold you back. There is ALWAYS a way, and there is no such phrase as “I can’t”. I’m proof of that.

As a side note, I now have a wonderful man in my life now who is also training for Ironman and supports me every day and allows me to do the same for him. To every challenge in life there is a light at the end of the tunnel. Think positive and surround yourself with positive people and you will accomplish everything!

What kind of work keeps you busy these days?

I am now what I call a Life Coach. I teach mostly women how to pick up the broken pieces and make themselves whole again through proper fitness and nutrition. My goal is to teach them to become whole for the rest of their lives, not just for the moment. I create individual fitness programs on line for those women who have children and just can’t get away from home, or if they can get away just for a while a program that will suit their needs at a fitness facility. I also teach Fitness classes at Talisman Centre and Heaven’s Fitness, and am a personal trainer who will come to people’s homes to train them there or if weather permitting, in the great outdoors.

To all you ladies who are striving to reach a goal and have children in your lives… I am well-known for this saying….YOU CAN DO THIS!!!

UnBEETable in Beaver Creek

Posted on by
4

UnBEETable! That was the joking chant I shared with the Rakita family and Craig Evans after crossing the finish line for my first Xterra series win at the Xterra Mountain Championships in Beaver Creek, Colorado.  I had scarfed down as many beets as I could handle the night before the race, with the laugh that the extra nitrates would help the oxygen uptake while racing at altitude.

Placebo or not, my race went as well as it could have after spending the previous two weeks at sea level! The swim was conveniently located in a small lake just a stone’s throw away from our condo, so after waking up and driving our run gear up to T2, it was a pretty relaxing morning getting ready for the 9:00am start time. It was a wetsuit swim with the water temp about 66 degrees Fahrenheit – just right! With four wave starts at two minute intervals, the Pros went off first. I was in a group, actually drafting and feeling okay until we rounded the first buoy. While breathing towards the buoy side I accidentally inhaled a bunch of water instead of air. Gulping and choking (it is hard enough to breathe at altitude) I momentarily panicked and did a bit of breast stroke until I could breathe properly again. Unfortunately after that I was all on my own and just had to find my own rhythm and swim as straight as possible between the buoys.

I came out of the water in 4th place. After about a mile on flat pavement we were up and climbing under the first ski lift. Roughly the first 40 minutes was all twisting single track climbing with a few reprieves of flat flowy sections through the Aspen trees (fitting as my Maxxis “Aspen” tires turned out to be the perfect choice tire for this course).  From the start of the climb I could see Sara Tarkington about 30-40 seconds ahead. My last race at Beaver Creek was in 2009 and it took me until the end of the run to catch Sara that year, so I knew she would be one of the strongest contenders of the day! About 2/3 of the way up the first climb I was closing up to Sara when Jenny Smith let me know I was 1 min and 20 seconds back from first place-Melanie McQuaid. By how good my legs were feeling I knew a win was a good possibility at that point. On the next pavement climb Sara and I pushed the pace together, and went by my Luna teammate Suzie. Back on the dirt Melanie was in sight and I was reeling her in. (Thanks to Trey Garman for the photos below!)

On the gravel road descent that lead into the first single track descending Mel flatted, not the satisfying pass I was looking forward to but I said, ‘I’ll take it!” The top of the course began with super fun descending down fast switch backs. Then was a fun mix of shorter climbs, single track descents, and flat fast big ring sections to traverse to the other side of the mountain climbing before a final longer descent into T2. Sara and I went back and forth at least four times. We were moving fast, and it was a good battle. In the last descent I got a bit of a gap and went out on to the run with about a 30 second lead. Wow, it was the first time I didn’t have anyone to run down!

Heading into transition

I didn’t let up, and felt pretty darn slow going up all the steep climbing in the run but despite the suffering, and with no one in sight behind I managed to begin to enjoy the scenic run before letting gravity take my legs as fast as possible down the final long hill to the finish line. It was a fun day under perfect race weather conditions! A win definitely helps make me feel much better about the few extra days of gorgeous weather and family vacation time I had to miss on Hornby Island for this race!

L-R: Renata Bucher (4th), Sara Tarkington (2nd), myself, Suzie Synder (3rd), Melanie McQuaid (5th)

Thanks to everyone for the kind words and support! Now I’m looking forward to not getting on a plane for a while and enjoying several races around home through the end of the summer. Next up is the Calgary 70.3 on July 29th.