RBC Granfondo Whistler event was last weekend. This was my first experience racing the women’s 122km Giro racing event and it was amazing!
The RBC Whistler Granfondo is a 122 km ride from Stanley Park in Vancouver to Whistler Village. The event started as a community ride and has evolved to include more than 4000 riders and include a sanctioned race with a cool $15,000 going to the men’s and women’s winners. It is the race to do in September if you are a roadie. I think it is also beneficial to do if you are a triathlete which is why I was there – lots of fitness to be gained from long road races!
The race winner was Alison Jackson, a member of Canada’s National Cycling Team headed to the World Championships in Qatar later this year. I ended up 11th after a 20 minute time trial effort to get away failed as I am not much of a sprinter. That is 11th out of 15 in the front pack…LOL. I even went into the penultimate corner in 3rd so I know where to be I just can’t do the sprinting. It really isn’t useful in Ironman so I’m very rusty.
Thank you to TOIT Events, Inc. Neil McKinnon for the invite, St. Regis Hotel Vancouver for the amazing stay, and to RBC for sponsoring this amazing community event. Congratulations to Alison Jackson on the win! Thank you to the women’s field for making it a fun and challenging race… great to see Olympians in the field like Jasmin Glaesser and Katka Nash out there adding to a strong field! Thanks to my sponsors – I am almost ready to hit the start line for IRONMAN Augusta
My first “race” after a broken ankle at Challenge Penticton.
I raced Challenge Penticton long course nationals on Sunday. The date was exactly 20 weeks of recovery from my broken ankle. Writing all of these words in a post are a reason to celebrate: racing – Challenge- anniversary- recovery. I am lucky/happy/stoked/motivated to be where I am at right now as I was first out of the water, first off the bike, and pain-free for the running I completed.
How to avoid common mistakes and nail taper week .
It is race week and all through Canada athletes are getting excited about one of their key races for the season. Time to nail taper week.
Taper week brings with it some mental challenges that can lead to bad decision making before race day. Managing your body’s recovery, nutrition, and mental state before the race is the key to a good race. There is no more actual work to be done. I outline how to spot pitfalls of taper week that can derail your race.
Tapering for a big event comes with some good feelings, some bad feelings, and some challenges to your confidence. There is a saying, “Athletics is 90% mental and the rest is in your head.” That is true. Let’s go over how to manage yourself during a taper so you arrive to the start line ready to express your best possible fitness. Continue reading “How To Nail Taper Week”
My trip to Synergy Wellness Center for voodoo flossing to increase range of motion in my ankle
I visited Colin Beattie, BKin, MPt, CAFCI at Synergy Wellness Center in Victoria, BC to try out a therapy called voodoo flossing. Voodoo Flossing is a method using neurological modulation to help loosen and relax muscles to create greater range of motion in the body. I did some non-scientific Google research and it appears Voodoo Flossing is popular in the Crossfit community. I believe it has merit in treating the injuries common in triathlon.
I am very impressed with how it worked for my shin and ankle. Now that I am healing scar tissue in my ankle from a trimalleolar fracture, this technique is useful to create good range of motion in my ankle as I return to sport.
The actual “Voodoo” is created using a long elastic band which is like a common physiotherapy theraband, only thicker. After some gentle Graston scraping on the area, the band is tied tightly, but not painfully, around my leg. Despite my skepticism, I can’t deny that immediately my calf and ankle had a huge increase in range of motion. Read more for the full story… Continue reading “Voodoo Flossing for Ankle Range of Motion”
It has been 12 weeks to the day since I had my bike accident and broke my ankle. In this 12 week video update, I share a bit about the people that have helped me get back to speed so quickly and kept my attitude in check. Staying positive and engaged in the process of recovery has been the key to getting back in shape quickly.
This injury has helped redefine and motivate my desire to race. I feel like I am among a new generation of athletes who continue to race into their 40s and remain competitive as elites. This isn’t “normal” and there is certainly some resistance to this notion. Although I am more of an outlier at the moment, I don’t think this will always be the case.
I am thankful to have great sponsors and supporters who believe that fast after 40 means REALLY FAST. I love the idea of helping to define what that is and work hard to set the bar as high as possible. I look to my contemporaries, athletes like Jo Pavey and Gunn-Rita Dahle, who are competing as top level elites in their sports (running and mountain biking) to help me decide what level I plan to compete at. The top level.
I am still looking at Kona in 2017.
Looking forward to setting some new benchmarks this season.
In this article I compare road triathlon to off-road triathlon gear. Athletes trying off-road triathlon (or ‘cross triathlon’ as the discipline is now defined) for the first time often find they need some new gear to start competing.
This is the typical pre-race gear organization photo for an Ironman event:
Ironman CEO Andrew Messick posed the following question at the San Diego Triathlon Business Conference in January of this year: “Can you figure out a way to position triathlon as their (women’s) next great challenge?” He was suggesting that the goal should be to draw more women from marathon running into Ironman racing. I think he needs to reframe that objective: triathlon shouldn’t be their next challenge, it should be their next opportunity. Triathlon needs to recognize the main barriers to entry for women and offer solutions to address these issues. Then it can be seen as an ideal sport for women from more diverse backgrounds. Continue reading “How Triathlon Can Draw More Women”
Promoting Broken Ankle Healing Using the RICE and MEAT Therapy Protocols
RICE is an acronym for REST, ICE, COMPRESSION and ELEVATION. This mnemonic dates back to the 1970s when a doctor came up with this prescription for healing that became the standard protocol to treat acute injuries.
RICE is an acronym for REST, ICE, COMPRESSION and ELEVATION and MEAT is an acronym for MOVEMENT, EXERCISE, ANALGESICS and THERAPY
More recent medical opinions suggest that both rest and ice can delay healing rather than promote it. Icing can reduce inflammation, and rest can promote joint rigidity, so movement without ice is suggested. The MEAT (MOVEMENT, EXERCISE, ANALGESICS and THERAPY) approach is considered particularly beneficial for ligament and tendon injuries. This all gets confusing when you deal with a trimalleolar fracture that compromises both bones and ligaments. What is the best approach if you have a combination of issues to resolve? Continue reading “Broken Ankle Healing Using RICE and MEAT Therapy”
A Broken Ankle Doesn’t Have To Prevent Triathlon Improvements
My triathlon cross training the first three weeks after surgery.
Cross training for triathlon with a broken ankle still includes plenty of options if swimming, biking and running are off limits. I discovered there were ways to not only maintain fitness, but also improve, despite my current limitations in a “not weight-bearing” state.
Training injured, in the strictest sense, is NO DIFFERENT than training while healthy. A great training program focuses on all you can do at that moment so, injured or healthy, you focus on doing everything that you can THAT DAY.
Training injured, in the strictest sense, is NO DIFFERENT than training while healthy. A great training program focuses on all you can do at that moment to get better.
When I am healthy, if my legs are super tired from running, I might take a break and ride or swim. If my shoulders are maxed out from a lot of swimming, I might run a bit more and focus strength work on lower body. The key is to focus on what you CAN IMPROVE while your body is in repair mode or fatigued. Even while in the critical stages after ORIF surgery, there were ways for me to train and allow my body to heal.