From Mommyhood to Team Canada

Contributed by: Amy Moss-Archambault at www.trimom.ca

I'm like most people. Actually, I'm probably a lot like you. I started competing in races late in life. I love sport, I'm absolutely passionate about triathlon but I didn't come from some incredible athletic pedigree. I was never on the varsity anything team. I never competed for my school - at least not in sport. Most of the time I had my face stuck in a book. But that's what is so amazing about triathlon. No matter how old you are, no matter what your background everyone has a shot at competing at the highest level possible - the World Championships!

Three years ago I was standing at the edge of Guelph Lake and competing at the world championships was the furthest thing from my mind. I had just squeezed into a wetsuit that had fit 2 weeks prior and was now too small because I was 5 months pregnant. But I was racing that day. Was I little crazy to be racing my first try-a-tri pregnant? Without a doubt, yes. My doctor had monitored me the entire time and I wasn’t racing to win, I was racing because I could. If you had met me 10 months ago you would know how impossible that seemed. With hindsight would I have still raced that morning? Yes! That day started a whole new chapter in mine and my family’s life, full of endless possibilities.

After I had my baby girl, I was determined to go back to Guelph Lake and compete in the same race. I wanted to see what I could accomplish without any limitations. My husband and now three children cheered me on as I finished fourth in my age group. I’m not sure who was more impressive that day; my husband, who had an eight month old in a snuggly, a two and three year old in a bike trailer running from vantage point to vantage point, or me laying everything on the line.

I’ve raced about 8 triathlons since then. All sprint distance which means I swim 750m, bike 20km and run 5km. It’s the perfect distance for me while my kids are little. I struggle as it is to find time to train. I’ve always marvel at people who have these nicely written training plans that build their training volume, peaking at just the right time. My training has always been based on the YMCA schedule. I fit my swims in around when there is babysitting or children’s programs. Until we bought a trainer my riding time was a spin class that coincided with a program for 3-5 year olds while there was babysitting for the baby. My runs would mean the two youngest in the bike trailer turned jogging stroller and my eldest on her bike next to me. When that didn’t work my friends stepped in to help.

Every time I raced I would see a few Team Canada race kits. At first I was in awe and then I became more and more curious. The idea that an age grouper could compete for their country just seemed so .... tangible. Don’t get me wrong, I wasn’t an amazing athlete. I was decent. I would always finish in the top half of the pack. I had great sections but I hadn’t figured out how to put all the pieces together yet. Still, the more I saw the team kits the more I realized that anyone can race for Team Canada, you just have to try.

This year I decided I wanted to try and qualify for the team. I found out what races were qualifiers and analyzed each race. I figured which course I was best suited to and wrote out a training plan. I knew my haphazard approach to training wouldn’t cut it. My kids were a little older (6,4,2) so I had a bit more flexibility. My friends filled in any gaps so that I could stick to my training plan. I’ve always said it takes a village to raise your kids, it also takes a village to train to win.

I raced the qualifier and came in third. There were two spots up for grabs that day and I earned one of them. I will be racing in London, England 2013 at the World Championships. The next time you see me I’ll be sporting the Team Canada kit and I hope someone looks at me and says I can do that because the truth of the matter is that  potential is in all of us, you just have to try.

Getting Over the Post-Event Blues

Contributed by: Sue Strong, Erica's Wish, Founder and Race Director

You have trained for months. You have dreamt about the start line, the finish line, the course and the medal. You have visualized crossing that finish line and receiving your well deserved medal. You can see yourself at the start line, nervous but telling yourself that ‘you can do this’.  You know you can, you trained for it. This is all you have thought of for months. What happens when it is done? When you wake up the next day and your scheduled workout doesn’t need to happen because recovery IS essential. All you can think is “what do I do now?”.

This is a very good question. Most athletes go through the post event blues if they do not have a plan in place. You have been so preoccupied by your event that you forgot to figure out what you are doing post event.  The best way to deal with this is to be prepared. You know you are going to go through it, its almost impossible not to but if you have a plan in place, you won’t feel as bad.

Here are some tips to alleviate the blues:

1.  First off you MUST plan for some recovery. A great time to fit in a massage or yoga.

2.  Set up a new goal plan for the coming year. Make sure you plan it out that you have your smaller events and a lead up to your main goal.

3.  Have a friend get involved and sign up too. Training is always easier with a friend. (so is being accountable)

4.  You should have some time before your events begin so set up a proper training plan. Include cross training, strength training, stretching/yoga and endurance workouts. Plan your schedule around your goal events. Make sure you have taper weeks to allow for recovery.

5.  Try something new! Now is a great time to try a new workout or sport that you have wanted to get involved in. You don’t have to worry that it may affect your goal as you have accomplished it. Have fun!

6.  BE PROUD. You have accomplished something you worked hard for. Don’t just dismiss it as being done. You have accomplished something that many have not.

7.  Most of all, take time to thank those that have been there for you. There’s a pretty good chance that you have not been as attentive as you were pre-training. Thank your family and friends that have put up with your crazy schedule. Their support was a big part of your training.

Plan. Train. Achieve. Enjoy.

The Value of Cause-based Training Programs

Contributed by: Jamie Osipenko, Director of Team in Training – Ontario Region

There are many amazing ways in which you can give back to your community or help support a cause through fundraising.  One of the ways is through signing up to participate in a race that is associated with either one or a variety of charities from which you can choose to donate. Another popular option is to sign up to participate in a training program that offers the full-on training experience from beginning to end. These unique programs give you the opportunity to fundraise for a great cause while offering professional sport-specific coaching, event registration, travel to and from your event, team support and celebrations, as well as mentored support by organization staff to help you reach your fundraising goals. Training for an endurance event such as a full or half marathon, triathlon, or cycling event is a commitment that can be daunting on your own, and fundraising can be no less intimidating, but it doesn’t have to be. 

When I did my first race as a participant for Team in Training back in 2004 I was really nervous about asking people to donate. I had a wonderful mentor who brought it to my attention that really the worst thing that could happen would be that someone would say no. When I thought about it, I realized that hearing the word no wasn’t the end of the world, so with that idea my campaign began. I wrote a letter explaining what event I was training for, and how I was raising money to help fight blood cancers. I kept it light and funny while still conveying the gravity of the disease and how important donations would be. I made 200 copies and sent it out to everyone I knew across the country: coworkers, clients, friends, family, and friends of family. I told complete strangers what I was doing and why. By the end of the season I had raised over $5000.00 for the Leukemia & Lymphoma Society. I had made it my personal mission to tackle my fundraising from the very beginning of my training, and because of this I didn’t have to worry about scrambling at the end. That first season I was part of the most insanely fun athletic experience of my life! We were a large team of new and experienced triathletes who supported each other in the pool, on the bike, and on foot, and who helped each other meet and exceed fundraising goals. We were a make-shift family, united in our efforts to have fun while raising money and training hard. It was awesome. So awesome, in fact, that I went on to be involved in other seasons and events for Team in Training, including triathlon, marathon, and a mountain hiking season. I have spent time over the past several years either fundraising myself or helping others to brainstorm and implement fundraising events for different causes. Being able to combine athletic endeavor while supporting a cause has, for me, been an extremely rewarding and ultimately satisfying experience.

If there is a cause that you have a personal connection to and you want to try a sporting event then look to see if they offer a program like the one I described. You can also choose a program based on what race destination they are offering. When I signed up for that first triathlon I didn’t even own a bike, but I really wanted to go do a race in Maui, and that was how I chose that particular program. That decision changed the course of my life, quite honestly. Also, it is important to know how the money you are fundraising will be utilized once it’s in the hands of the charity, so don’t be afraid to ask questions. A reputable organization will be happy to share with you the breakdown of what happens to the funds you are collecting on their behalf.

Ultimately, signing up for a race event while raising money for a charity is a wonderful experience for both body and soul. Whenever I had moments of doubt in my ability during a race I was always sustained by the thought of the people out there that were fighting a disease that maybe, just maybe, there would someday be a cure for, and that that cure would be accomplished through funds that I had taken a part in raising.

Off Season Training for Triathlon

Contributed by: Eric D’Arcy, Multisport Coach at Absolute Endurance Training and Therapy

As I started to write this, there was an unusual chill in the air, and then I realized that there are only a few weeks left in the Canadian triathlon season....eek, it can’t be, it seems like it just started last week.  Yes, these are the words uttered by many, if not all, triathletes at this time of the year.  But that’s okay, because it will give us a chance to regroup, refocus and get our energy back to face the next season.

The off season is a time of mixed emotions.  It’s a time when we wish we could continue racing and focus on hard training, but it’s also time when we can analyze our past season and say “That was amazing!” or “I am going to focus on improving this sport” or “Now I can spend some quality time with friends and family.”

So what do you do now?  Now is a time to take a well-deserved break from not only the intensity of racing, but the build you did into the race season and for some of you, that may have started last December. This is a great time to relax, sleep, catch up and spend time with your friends and family, who supported you through your season, or who (not necessarily on purpose) got ignored.  This doesn’t mean sitting on the couch for the next 5 months with a bag of chips and catching up on your favourite shows (although a bit of that would be good for you), but it does mean minimizing the number of hours training.  It’s time to get out there and do something different.  Go hiking, try yoga or a Pilates class, do a short distance fun run (start by checking out Get Out There's calendar for upcoming races in your area), go for a non-structured bike ride with the family in the country to watch the leaves change.  As the snow starts to come down, go skiing, snowboarding, skating or snowshoeing. 

Work on your weakness(es).  The off-season is a great time to focus on your technique, be it for swimming, biking or running. Don’t feel you have to swim big distances, work on getting that technique down instead.  Short technique/drill based sessions in the pool will give you bigger gains at this time, rather than putting in big distance with a sloppy stroke.  Have your run gait analyzed by a qualified person.  Working on a more efficient stride and higher cadence, will not only give you a faster run, but could minimize the chances of injury.  For biking, more time in the saddle at a lower intensity, working on pedalling technique and/or cadence work may be the answer.  This may also be the time you want to get a bike fit done at a reputable bike fitter or bike shop. 

Get pumped up!!! This is a great chance to get into the gym and do some strength training.  Now I'm not talking Arnie style here, but specific triathlon strength training, that will build the muscles that you are using, especially your core, which will help you swim smoother, stand taller and drive those legs on the run, and, hold a better position and breathe better while in your aero bars.

Plan, plan, plan!  Now is the time to plan out your next season’s racing schedule.  Maybe this is the year you plan on attempting a new distance, more races or going for gold!  Put a good plan in place, generally with shorter races leading up to your bigger distances.  This could also be the season where you find a coach who can not only help you plan your season, but help you achieve your goals in a strategic, logical and safe way. Not only do you want to work on your race season, but take a look at the often overlooked nutrition plan.  I'm not talking only your race day nutrition, but your day-to-day nutrition that helps build you into the machine you are or want to be.  For this, I recommend finding a good nutritionist who understands you and the sport.

Whatever your off-season plans are, relax and enjoy....Now, I think this is the season I FINALLY learn to snowboard!