Monday, May 30, 2016

Event Recap: Spin the Lakes

I decided to kick-off my 2016 season with a Spin the Lakes 96K - the same course as the Muskoka Ironman 70.3 with an additional two kms. This was the first time I had actually participated in a bike only event and I had a ton of fun. Since this is my first event, I decided I would launch the new format of my race reports!

1. My top 3 to 5 highlights of the day
2. Interview with another participant (I will be finding one other participant to feature in my blog for each event I am part of)
3. Course map with all relevant information for interested participants
4. Elevation profile and quantitative information for those interested
5. Other notes, thank-you and such

Look for this format after all my races, and if you would like to be my featured participant, find me on race day!!!


1. My Highlights:
- Riding in a group environment with other cyclists AND triathletes together (the environment was right for both!)
- For the Muskoka 70.3 section: hitting a NP of 3.25W/kg and a time of 2:52 on a super hot & humid day (higher power/faster time than in Muskoka 70.3 2012)
- Getting to stay at Chez Lamy with Lois, Linda, Gary, Phaedra, Adam, David L and David B!

2. Interview with another participant:

Q. Name, Age, One word to describe yourself?
A. Linda - age - 53 - one word ... oh my there are so many BUT I guess the word that seems to best describe me both professionally and personally would be DISCIPLINED

Q. How long have you been doing triathlons?
A. I did my first Sprint in 2009 joining some of the ladies in my neighbor HOWEVER it was 2013 the year I turned 50 that I decided to do something that would totally push me outside of my comfort zone - completing the Muskoka Ironman 70.3

Q. What was one highlight of today's event?
A. The Muskoka course has always been a scary one for me - it's a beast. BUT on Saturday I rode consistent and confident - that was the highlight.

Q. What did you eat for breakfast?
A. Protein shake and a bowl of cereal

Q. What is the funniest thing that has ever happened to you in a triathlon?
A. Confidence is not something that I have a great deal of when it comes to sports. At the Muskoka 70.3 I was TOTALLY intimidated by the tri bikes, race wheels, slick helmets and full body tri suits - to the point that I did not even want to start the event (no joke - I was ready to bail before even starting I was so nervous). BUT I started, did the swim and got on my bike (one of the very few bikes left in transition). On the bike course when I turned onto North Portage and started to climb one of the very steep hills - I looked to my left and saw a guy riding a very expensive tri bike, wearing a race helmet, walking up the hill ... I checked his calve and noticed he was 34 years old - suddenly I heard Celine Dion (who I am not really a fan of) singing - " I am alive" - god knows where Celine came from BUT let me say it made me laugh and certainly gave me the confidence to go on and finish that event with a big smile on my face.

Q. What is one of your top achievements, either in triathlon or in the rest of life?
A. Two really cool kids!

Q. When is your next event?
A. Mont-Tremblant 70.3 June 26 (GULP)

3. Course Map/Elevation

4. Quantitative Information & Race Day Notes

Distance: 96km
Time: 2:58:52
Speed: 32.3kph
Elevation Gain: 807m
Average power: 156W - including 0s
NP: 176W (3.25W/kg) - including 0s
VI: 1.13
Heart Rate: 159bpm
Cadence: 76rpm
Nutrition on race day: 3-4L of fluid, 90g eLoad Berry flavour, 3 Zone Caps, 2 jujubes each 15km => ~ 1 to 1.3L/hour, 200 calories/hour (~4g/kg)
Notes: Power dropped off from 180W to 176W NP after the turn onto Brunel Rd. Probably lost a bit of motivation and, having not done many rides longer than 2 hours, fatigue likely set in.

5. Thank-you:

- All my readers for their support and for following me in my triathlon endeavours
- The volunteers and race organizers
- Adam, for writing all those workouts that made me super strong inside to prep me for my longest ride of the year so far
- My sponsors: High Rock Capital Management, WattsUp Cycling, MultiSport Canada, The Urban Athlete, Fitt1st Bike Fitting

Next up: Woodstock Sprint on June 11th!

Saturday, May 14, 2016

Milk for Recovery!

It's a typical Wednesday morning, I've just done a hard workout (the first race of the MSC series is just a few weeks away!). I know I don't have much time to help get the kids ready for school, shower, get myself ready to get to work/school and get in some healthy food. I know that for a workout longer than an hour it is important to follow it with a snack within 30 minutes and a big meal within 2-4 hours. This will maximize my body's ability to recover and get stronger from a workout.

When you train hard, you break down muscle and you actually get weaker. However, that training is a stimulus to rebuild yourself stronger than before. You can only do that if you have the right building blocks: carbs, protein, vitamins, water, etc. But there's rarely the time to make a big meal post-workout sometimes. But how long does it take to drink a nice tall cold glass of MILK? Likely, less than one minute! And within that tasty drink are a ton of nutrients that can help you recover from a workout. Let's have a look at the nutrition label for 250 mL (1 cup) of chocolate milk:

As you can see it has:
1) Protein - This breaks down into amino acids, the building blocks of muscle.
2) Carbohydrates - This breaks down into sugar, which the body uses to build muscle and to make glycogen, the fuel for subsequent workouts.
3) Fats - Fats are actually stored in muscle to fuel you for longer rides. The more fat you can store in muscle the better for endurance. Fats have many other important functions in your body.
4) Vitamins - Vitamin D and Calcium are essential for bone health. And the other vitamins are important for the biochemical reactions in your body - like building muscle!

In addition to this, it tastes good and is so refreshing! So, for a super quick nutrient boost post-workout, MILK is my choice!!!

(Miranda Tomenson, MSc. is a profession triathlete, triathlon coach at WattsUp Cycling and has a degree in biochemistry and physiology.)