Triathlon is a very young sport and it's history is still being written. Cam and I (Elise) have been involved in triathlon one way or another since the beginning so a lot memories we have of our early days in the sport are really our observations of the birth of this sport. When we read old articles (note: this comment is likely only relevant to those of us who recall the old days of magazines and still have a huge cache of them), it prompts a memory rather than informs us of something we didn't already know. We have lived this history and we have met many of the legends, men and women. Here we go!
And please note that this little article isn't intended to be an exhaustive history of women in triathlon, not at all. I just hope it prompts us to be mindful of the fact that our sport might not have a perfect record of gender equality, it has been inclusive from the beginning. Further, issues of equality have a voice in this sport an dthe lines of communication are open which goes is more than we see in many other sports. But we need to remain mindful and vigilant going forward. Nothing that has been achieved can be assumed to be permanent new new issues can and will arise in gender acknowledgement and equality. Women will remain engaged and continue to have a voice if our history tells us anything.
When I started searching for images and stories on the subject "women in triathlon", most of the references I came across were American. There were a few European, Aussie and Kiwi refences but not a single Canadian reference appeared on the first search page. I knew better, though, frm our own experience with the many Canadiand women we'd met and watched in this sport. Canada has a pretty rich and strong history of tough, talented and powerful women who have succeeded in this sport, so I thought today would be a great day to start celebrate the Canadian women who have been or still are putting Canada on the triathlon map.
Left to right, top to bottom:
Cycling is not just a mode of transportation or a recreational activity; it's a way of life that brings joy and adventure. However, as much as we love the open road or the serene trails, safety should always be a top priority. That's why we've got three key elements to keep you safe and seen while pedaling your way to freedom: Lights, Whites, and Brights.
Lights aren't just for those twilight rides or moonlit escapades. They're your shining armor, your beacon of visibility. Front and back lights mounted on your bike are not only for illuminating the road, but also for making sure you're seen by others, especially during the day.
Think about it – a burst of light cutting through the daylight clutter grabs attention like nothing else. Drivers, pedestrians, and fellow cyclists are more likely to notice you when you have your lights on. A bright front light warns others of your approach and ensures that intersections become safer spaces. A glowing rear light paints a target on your back, making sure everyone knows you're there.
Whites, or light-colored gear, might seem like a simple style choice, but they're actually a smart safety move. We all know the appeal of those sleek black bike shorts and coordinating jerseys, but they can blend into the background, making you nearly invisible from a distance.
But fear not, fellow cyclists, because introducing whites to your ensemble can transform your visibility game. Even adding just a touch of white – be it in your helmet, shoes, or parts of your jersey – can make a world of difference. Not only does it catch the eye, but it also adds a striking contrast to your outfit, creating bold graphics and color blocking that scream, "Here I am!". And if you want to flaunt your style, you can really go wild and work it with you cycling apparel in ways you (me) might not want to in your off-bike attire.
You might have avoided white or light colours because they show dirt faster. It's not as big an issue as you'd think. For one, you wash your gear after every wash so any stains that can come out will be gone soon enough. Secondly, even if your whites fade or mellow a bit, they are still more visible that duller, darker colours. Lastly, some of the stains left from your last epic adventure can serve as battle scars and evidence that you lived through it all.
Now, let's talk about brights, those vivid hues that instantly grab attention. Incorporating bright colors into your cycling gear is more than just a fashion statement – it's a safety declaration. Whether it's a luminous yellow helmet, a vibrant orange jersey, or neon green shoe accents, these bold shades are your secret weapon against blending into the background.
Bright colors play with light and shadow, ensuring that you pop out from your surroundings. When you're cruising down the road, your gear acts as a moving billboard that says, "I'm here, I'm visible, and I'm ready to conquer the journey!"
In the world of cycling safety, remember these three elements: Lights, Whites, and Brights. With the right combination, you'll not only enjoy your ride to the fullest but also ensure you're seen, safe, and stylish on every pedal stroke. Happy cycling and stay safe out there!
]]>When it comes to cruising on your bike, safety should be your trusty sidekick. One important aspect of staying safe on the road is making sure you're easily visible to other road users. In this article, we'll dive into four of the essential visual elements that can amp up your visibility while biking, with a cool focus on how you can incorporate them into your cycling gear.
Imagine having a superpower that makes you shine bright like a star. Reflective elements in your cycling gear give you just that! These nifty materials reflect light, making you more noticeable in low-light or nighttime conditions. So, slap on some reflective strips or panels on your clothing, and you'll become a shining beacon of safety. You can also go for reflective vests, jackets, or even gloves to level up your visibility game. Trust us, these reflective elements will catch the attention of motorists, improving your chances of being seen and keeping you out of harm's way.
Why blend in when you can stand out like a funky flamingo on wheels? Choosing vibrant colors that contrast with the environment is a smart way to grab attention while biking. Neon yellow, electric orange, or eye-popping green are the go-to shades but also consider the prevalent background in location you’ll be riding that day. They create a striking contrast against the backdrop, making it easier for motorists to spot you during the day. Want an extra tip? Pick colors that pop against the natural scenery around you, like sporting a bold blue, orange or even white coloured jersey amidst lush greenery. It's a double whammy for visibility!
This is where a fashion-forward cyclist can really flaunt their style! You can showcase your style while staying safe. Bold prints and color blocking aren't just trendy—they're safety-savvy too. Bold graphic elements break up your silhouette, making you more noticeable on the road. Rock jerseys or jackets with attention-grabbing patterns, stripes, colour-blocking or funky designs. Let your outfit do the talking: by standing out from the pack, you'll catch the eyes of motorists and reduce the risk of any unwanted surprises
While you ride, your feet and legs are constantly moving so use that dynamic movement to magnify the visual effect of colour and reflective elements. Dynamic color or reflective elements that move with you are a game-changer and a simple thing to do.
- Consider amping up your sock story, your shoes or look for colour accents or reflective hits on legs or hem of you cycling shorts. These elements create a captivating motion that instantly draws attention.
- Another option is to have reflective elements onto the moving parts. Many bike shoes have reflective accents so look for products that have that feature when you shop for your gear. We now also have clothing accessories like vests and belts that have light elements. They'll not only make you visible but also add a touch of wow factor to your ride, especially when the sun goes down.
Ready to take your biking safety up a notch? By incorporating reflective elements, choosing standout colors, rocking bold prints or color blocking, and adding dynamic elements like lights, you'll shine brighter than the sun. Prioritizing these key elements will make your biking adventures safer and more enjoyable. Remember, stay visible and keep pedaling with confidence!
]]>First things first, make yourself comfortable and take a deep breath. Now, let's get started! And, by the way, your helmet, when properly fitted, should be comfortable enough that you barely notice it's there. Comfort is our destination here.
Grab a soft tape measure and wrap it around the widest part of your head, just above your eyebrows and ears. This will give you your head circumference measurement, which you can use to find the correct helmet size. Check the helmet manufacturer's size chart to determine the size you need.
Now it's time to adjust the straps. Open the buckle and put the helmet on your head. Adjust the chin strap so that it's snug but not too tight – you should be able to fit one or two fingers between the strap and your chin. You want the straps to be secure enough to hold your helmet in place but still have enough room to not impact your breathing at all. If you have skinnier or small fingers (like me with a ring finger of just size 5.5), use two fingers. Otherwise, for many adults, room for one finger will be a good starting point. Next, adjust the side straps so that they form a "Y" shape and meet just below your ears. Remember, and this bears repeating, you want the straps to be snug but not too tight.
Some helmets have a fit system at the back of the helmet that allows you to adjust the fit even further. Look for a dial or mechanism at the back of the helmet and adjust it until the helmet is snug but not too tight. You should be able to move your head around without the helmet moving. For a more comprehensive fit, some helmets also have an adjustment for the inside “harness”. Lazer brand helmets are a good example of this: you can slide the fit system at the back of the helmet up and down to sit comfortably on the back of your head.
Now, the moment of truth! Check that the helmet sits level on your head and covers your forehead. The front of the helmet should be about two finger widths above your eyebrows. You should be able to see the edge of the helmet when you look up. If it's too high or too low, adjust the straps and fit system until it's in the right position.
We love to see a family out enjoying a bike ride together, especially when all of them are properly equipped in a well-fitting helmet. However, while we give this family 100% for effort, we can't give them 100% for execution. Mom's helmet is tilted too far back, exposing too much of her forehead. Correct strap adjustments can fix this,though. And it could be argued that the daughter's helmet might be too small fo her as it sits too high on her head even though it appears to be sitting at the correct angle. The boy's helmet might be a bit too big for him but, with growing kids, we do see this a lot. Some slightly too-large fits can be fixed by adjusting the straps so we hope that has been done in this case.
Give your head a good shake from side to side and up and down. The helmet shouldn't move around or slide down your forehead. If it does, adjust the straps and fit system until it's secure. Also, the helmet should be able to stay on your head without the chin straps undone as you tilt your head forward to about a 20- to 40-degree angle. Make sure you do have the chin straps securely fastened when you ride, though!
And that's it! By following these steps, you'll have a comfortable and well-fitted helmet that will keep you safe on your rides. Remember, safety first, but don't forget to have fun!
Before we go, here is a quick reminder of the key fit rules including the “Two finger rule”:
Eyewear is essential for cycling for a variety of reasons. Firstly, cycling eyewear protects the eyes from harmful UV rays, dust, wind, and insects, which can cause discomfort, eye strain, and even accidents. Secondly, they can enhance vision, especially in low light or glare conditions, and improve depth perception, contrast, and color perception, which can enhance safety and performance. Thirdly, they can shield the eyes from debris, such as rocks, mud, or tree branches, which can cause serious eye injuries.
When it comes to choosing lenses for cycling eyewear, there are several factors to consider, such as:
Lens tint: Different lens tints are suitable for different lighting conditions. For example, clear or light-colored lenses are ideal for low light conditions, while darker lenses are better for bright sunlight. Yellow, orange, or rose lenses can enhance contrast and depth perception in overcast or hazy conditions.
Polarization: Polarized lenses can reduce glare from reflective surfaces, such as water, snow, or pavement, which can improve visibility and reduce eye strain. However, they may not be suitable for all lighting conditions or activities, as they can also reduce visibility of LCD screens or certain hazards.
Shape and coverage: Cycling eyewear should have a wrap-around shape and sufficient coverage to protect the eyes from wind, dust, and debris. They should also fit snugly and comfortably to prevent slipping or fogging.
Prescription: For cyclists who need prescription lenses, there are options for inserts or prescription cycling sunglasses with corrective lenses in place.
Overall, it's recommended to choose lenses with 100% UV protection, a suitable tint, and adequate coverage for the intended use of the cycling activity. It's also important to keep the lenses clean and free from scratches, which can impair vision and reduce the lifespan of the eyewear.
So, now that you know a bit of the "why" and "what" about cycling eyewear, when you start getting ready for the outside ride season, this is a great time to assess the quality and condition of your eyewear. I know I have a few pairs that are due to be retired due to condition. If any piece needs to be replaced this year, use the list above to assess your needs. It terms of assessing price and value, read on!
The cost of sport eyewear can vary depending on several factors, such as the brand, lens technology, design, and features. Generally, you can find sports eyewear for cycling at various price points, ranging from budget-friendly options to high-end models.
For example, entry-level cycling sunglasses or safety glasses can cost around $20 to $50, while mid-range models can range from $50 to $150, and high-end models can cost $150 to $300 or more. Prescription cycling sunglasses can cost more, as they require customized lenses and frame fittings.
It's important to note that the price of sports eyewear does not always reflect the quality or suitability for a specific activity. Some lower-priced options can still offer adequate protection, comfort, and vision enhancement, while some high-end models may have features that are not necessary for everyone.
It's recommended to consider your needs, preferences, and budget when choosing sports eyewear. You may want to compare different brands and models, read reviews from other cyclists, and try them on before making a purchase. It's also important to balance the cost with the benefits of protecting your eyes, enhancing your performance, and enjoying your cycling experience safely.
]]>But for the rest of us who are still seeking that best training or racing day, here are a few simple, straightforward things you can do to get to the next level or stay at the top in 2023. Here goes:
Don’t start and stop. Keep training and find and stay on a progression that will effectively meet your goals. Breaks in your training can result in a loss of fitness as well as skill refinement. Then, when you return to training, you won't feel the love you are looking for which can be frustrating and mentally challenging. Find the volume that works for you in terms of providing enough challenge to encourage progression without risking injury. It’s a fine line and one many of us struggle to find. Consistent training also requires staying injury free so make sure you pay attention to little niggles, aches and pains and address them. If warranted, find a professional like an physiotherapist, athletic therapist, chiropractor or massage therapist to help assess and address the issues.
Find, perform and repeat quality workouts. And recognize that there are different workouts for different results. Place a variety of quality workouts throughout your training in order to move towards your goals.
If you are training for a hilly race or ride, incorporate hill repeats into your training. You might now love it but it will improve your event execution. |
Duh!! It’s pretty tough to get somewhere without an idea of where you’re going. Challenge yourself to a specific goal, event or race. Find a race or event that sparks your interest. Alternately, find some other goal that makes challenges you: do a century ride, swim from Terwillegar Park to Emily Murphy Park (it's about 11k so it takes some training), do a long trail run. Find your goal and put a plan together to get there. If it's not a formal event, share it on social media or with your friends and family so it's out there and will be something you can be accountable towards.
Signing up for events it simple enough and it can be all you need to kick start your training. |
Rest and recovery are a critical part of any training program and there is no better recovery tool than quality sleep. I know this one gets away from me more often than not but when I’m in a period of higher volume and quality training, it becomes easier to fall asleep.
In order to properly fuel your training load, you need to provide your body with quality nutrients throughout the day, not just during your training events. Make sure your daily diet has a good balance of macronutrients and is rich in nutrient rich foods. And, for my own purposes, I have successfully convinced myself that cookies and ice cream are nutrient rich foods. I tell myself they are high in Vitamin H (the one that makes me happy).
Fueling during your training is important, not just to help you get through this workout but also to help you prepare for your next workouts. Yes, workouts. Just one is never enough. |
It’s easy enough to have hydration readily available during indoor workouts and outside rides but most of us head out for a run without any water or fuel. In the summer, plan a route where you can get water if you aren’t going to carry it. In the winter, make sure you start your training hydrated and take in enough water after you train. And for a short run or ride outside, you might not feel that you need to drink but keep in mind that training is not a one-off event. We often train more than once in a day or in the following day. Proper hydration is important in order to prepare your body for the work to follow as for the work your are engaged in right now.
Keep in mind that the choice of hydration product can enhance absorption. Remember that a lot of minerals, most notably sodium are lost in sweat (and yes, we even sweat in cold weather), so sodium replacement is something you should consider in your hydration and re-hydration needs.
Your best hydration strategy will be one that you find palatable and one that encourages you to drink and to keep drinking. Try different products and flavours and find a few options you like. We recommend finding a few you like rather than sticking with just one thing. |
Here are some things you've probably heard about water:
So, three of those are absolutely true but the last one is just a guideline. As with anything regarding people and You might need more, you might need less. Your needs will vary depending on conditions and activity levels. As with anything to do with performance, digestion and nutrient absorption, there are too many variables for any single metric like "8 glasses of water every day" to be accurate and universally applicable. With something so simple as water, you can still get it quite wrong.
But just to emphasize how important hydration is, it is worth noting dehydration of just 2% will impair performance, to some measures, up to 20%. That's a lot of performance to give up when it is as simple as drinking more to keep going strong.
Thankfully, we're smart people. Our bodies come pre-loaded with a bunch of hormones and other mechanisms that give us signals. Secondly, we have the ability of cognitive reasoning to do things like observe, to take in information, to remember and recall, to compare and contrast and to take action.
For example:
(And sweating less than "normal" isn't a good think, by the way but that's a whole other issue and not one being covered here.)
Among other things that happen when you train, your your sweat rate kicks up as your body tries to maintain core body temperature. As well, your heart rate increases in order to deliver more oxygen and nutrients to your working body. However, when you train, the rate of water loss through sweat and expiration will most often outpace your sensation of thirst and other dehydration indicators. And here's the kicker: since we aren't camels, we don't have anyway to store water. What we lose, we need to replace. When we train, we lose more so we need to drink more. You are an athlete and you have a lot of hours of training ahead of you so make a hydration plan to support your training.
Simply put, you need to drink enough to replace your losses. One simple and common strategy is to weigh yourself before and after a workout to see how much weight you might have lost. Factoring your fluid inputs and outputs and your weight change will give you a pretty good estimate of your sweat loss. A litre of water weighs one kilogram or 2.2 pounds. One pound of water is a volume of approximately 16 ounces or 2 cups. Most of us will have some measurable sweat loss during workouts longer than an hour and, let's be honest, if you're reading this, you are most likely a cyclist or a triathlete and a bunch of your workouts will be long.
Hydration is a must for most of your workouts. And if you are triathlete, you'll probably have days when you have more than one workout so re-hydrating and re-fueling after Workout #1 is important in order to set you up for Workout #2.
In a nutshell, you should be on taking in fluids throughout your day in one form or another. Yes, coffee counts but so does some of our food intake. Some foods like watermelon and citrus fruit are higher in water content and that all helps replenish your hydration status as well as provide some delicious flavours and valuable nutrition. But to keep it simple and straightforward, here are some simple suggested guidelines for hydration in and around training events.
Pre-Workout |
Try to be fully hydrated before you start. Don't over hydrate. Try for 400-600ml of water or sports drink before the workout. |
During Workout |
Try to replace sweat losses. Try to get in 150-350ml (6-12 oz) of fluid every 15 to 20 minutes. An electrolyte supplement like NUUN or X-Act will help replenish some of the sodium lost through sweat. Electrolytes are important for your body to regulate fluid balance in your body. Carbohydrates of 30 to 60g per hour are beneficial for workouts over 60 minutes. Try to replace about 80% of fluid/sweat losses during training. |
Post Workout |
You are likely dehydrated after workouts longer than an hour and the hotter and more humid the environment, the more dehydrated you likely are. Drink 500 to 700ml of fluid for every pound you lose in training. |
It might sound easy but with so many variables, it is impossible to have any one definitive measurement that will work for everyone. Even for one individual, and that includes you, differences in workout intensity, duration and environment will affect your hydration needs. Monitor your fluid intake and post workout metrics and sensations for signs of dehydration:
Some of these signs are general and can be due to other factors too. You might feel fatigue just because you put in a long and hard effort in training. We all know headaches can be caused by so many other things. Still, you know when you've put in a hard session and have sweated a lot, hydration is important and as easy as taking in some appropriate fluids.
So, there you have some general guidelines on how to hydrate for your training. Drink up!
(photo credit Cats Coming)
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Most or many of us who ride regularly have one or more spills that we might not have jumped up and rode away from had it not been for a helmet. I know I have had multiple little spills that seemed fairly innocuous at time save for a little road rash. But close inspection after the fact revealed scuffs, scratches and even a crack in the helmet's EPS foam. Had I not been wear said helmet, it would have been my head that hit the pavement. So, yes, I am 100% convinced that my bike helmets have saved me from suffering far worse injuries.
According to the Consumer Product Safety Commission in the US, one-third of all non-fatal cycling injuries are head injuries. A Canadian source puts the number of serious head injuries presenting at emergency departments at 20% to 40%.
Multiple studies have shown the reduction in risk of injury and severity of injuries when wearing a helmet yet they are not currently required to be worn. In Edmonton, only cyclists younger than 18 is required to wear an approved cycling helmet. There is no legal requirement for other cyclists to wear a helmet although it is encouraged. Cycling clubs and groups typically require that all participants in group events, whether formal or casual, wear helmets. As well, helmets are required to be worn in any sanctioned event like road cycling and triathlon races and Fondo events.
There is currently no formal recommendation on potential expiry dates on cycling helmets but we do know for certain that they degrade over time in a few ways:
There is a protocol in other sports or activities where helmets are used to have expiry dates for helmets. Generally, the expiry dates are somewhere between three and five years of manufacturing. This wouldn't be a bad rule of thumb to follow for a cycling helmet. One thing we suggest to our customers is that if you really can't remember when you purchased your bike helmet, it is very likely older than three to five years. I know for certain that it is time for me to replace my own helmet. What about you?
Wear a helmet! It's just that simple.
Photo by Gustavo Fring: https://www.pexels.com/photo/boy-on-bike-4971077/ (This kid gets it. Isn't he just the cutest??)
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Bike thefts are, sadly, all to common. While we likely can't prevent 100% of bike thefts, what we can do is reduce opportunity of theft and we can make it as difficult as possible for someone else to run off with our bikes. Here is our list of the best practices for keeping your bike secure and all yours for as long as you want to ride it.
While this might not seem helpful, an obvious BikeIndex sticker may make a potential thief think twice about lifting your bike. Given a choice between a registered vs an unregistered bike, a thief who wants an easier payday might choose to lift the unregistered bike. Many local pawn shops have arrangements with local police forces. When BikeIndex registered bikes are turned in at these pawn shops, the police are contacted. As well, during high theft periods, police officers routinely tour pawn shops looking for lost and stolen bikes. Registration is free and you can reach out to us for more information on the program and for a free sticker for each of your bikes. The BikeIndex program works to facilitate the return of registered bikes to the owner. The program has been responsible for returning tens of millions of bikes.
Any dedicated and determined thief can get through just about any lock and the higher quality, more tamper resistant locks are expensive. Regardless, we don't think there isn't a lock out there that can't be broken by the determined thief with the right tools. We suggest you consider the lock to be a deterrent, not a guarantee. Also, consider the value of your bike, the security of the area you are locking your bike and the risk of theft when selecting your lock. Generally, the more security you need or want, the more you will spend for your lock. We like to say that it's good to have a better lock than the bike parked beside you in hopes that a potential thief will choose the path of least resistance and go after the bike not locked up or a bike with a less secure lock. The more established lock brands will also provide registration and anti-theft programs (note that these are not intended to be insurance policies).
Yes, this one won't prevent but it will hopefully make the replacement process a little less painful.
An AirTag is a great tool for tracking your bike during travel or if it is lost or stolen. The AirTag covers we offer can be mounted in discrete spots on your bike and can go undetected to potential thieves. Here are a few things to consider:
- If the AirTag cover isn't spotted, it can be pinged so you can locate it.
- If the AirTag cover is spotted, a potential thief might try to remove or break the cover. Without the special tool, they can't easily remove the cover. They can try to break it open but that can be difficult if it is mounted under a bottle cage.
- If the AirTag cover is spotted, a potential thief might move on and look for a bike that isn't tagged.
- If an AirTag cover is spotted and successfully removed, the thief might stop looking for more anti-theft devices. A second AirTag might go undetected.
- Like locks, there are price ranges for AirTag covers and holders. The ones we offer might only be plastic but they are waterproof so you know your AirTag will be protected from weather. As well, it is more affordable than the metal ones and it is still affordable to mount more than one on your bike.
We know safe and secure storage isn't always an readily available. Thankfully, more employers are providing bike storage space and even some car park facilities offer bike storage.
When storing your bike at home, indoor storage is more secure than outdoor storage. Covered storage is better than uncovered storage. There are bike covers that can be locked down and secured to your bike. Again, a big part of theft prevention is reducing opportunity. A potential thief looks for obvious and easy targets. If they can't see it, it is less likely to be a target. Plus, a cover helps keep your bike clean and can prevent environmental damage to your bike.
We will continue to add to this list as we go. If you have any suggestions you think we should add, please share them!
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We've put together a few bike care packages that make a perfect gift for any cyclist who likes to do some of their own maintenance and cleaning between tune-ups. One kit includes the essentials from Pedros for keep your drivetrain clean and running smooth, inside or out training. The other kit features the essentials from Muc-Off to protect your bike from sweat, dust and other mess from indoor training.
As we've mentioned before, $50 from the sale of each jersey and each jersey goes to charity. To date, we're sitting at a total donation of $1300 but our goal is to try to get that to at least $1500 for 2022 and you can help get us there. We have the most commonly popular sizes in stock and we can custom order any size you need if we don't have yours. Most people have purchased just the jersey and that's great but we really love the look of the complete kit. Order online or pick up in store.
These are a great gift for someone else or a fun piece to wear to your next group or Zoom ride before the holiday season. And only $69.99.
Every endurance athlete will go through a ton of sports fuel and, if you don't mix it up a bit, you can get pretty tired of any one product, no matter how delicious it might be. While a lot of athletes become fixated on one very specific product, a lot of us still seek variety and even, sometimes, a treat to look forward to. For all of the athletes on your gift list who fall into the second category, you can put together a nutrition sampler kit. Or, if you are in a hurry, you can just pick up one of the packages we've put together. Choose from 4-piece, 6-piece or 8-piece kits. The 8-piece prepack shown here is $25.99 but you can put together any kit that strikes your fancy. Prices will vary, obviously.
Everybody seems to love them! This is truly a personalized product. You can order it on the website and we will make up and mail the decal to you. Or, you can come in and order it in person and we can work with you to customize it. We have many more colour and font options than we show on the website so you can truly make this a totally unique Christmas gift.
This is an easy gift for yourself or any cyclist friend and, at just $14.99, it's affordable to add it to any bike. This little device is compatible with an Apple Air-Tag (sold separately) and it mounts directly onto your bike. We recommend mounting if underneath a bottle cage, making it less visible and more difficult to tamper with. If your bike is every lost or stolen, included in misdirected luggage, has somehow been moved, the air-tag app will ping the tag and help you find your bike. Easy, peazy (I'm really not sure how to spell that one but it gets the message across perfectly.)
This is another lightweight, inexpensive solution. This simple plastic insert slots into the back of your saddle and stops spray from wet roads from splashing up your back. Simply put it on and take it off as needed or fold in and tuck it in under the saddle so it's always there when you need it. Quieter and simpler than installed fenders and less expensive. Just $13.99 saves your clothes from a bunch of mess. Awesome for winter riding.
Made in house, each piece is unique and hand-crafted by our very own mechanic, Cam. Each piece incorporates into the design some part or piece that would normally be more commonly found on a bike. Bracelets, necklaces, earrings - there is something here for everyone! Custom sizing, colour accent and design is available.
Most of the tees and hoodies on our website are designed by Element's in-house artist, Cam MacKenzie. He's the artist that lends his attention to detail and artistic sensibility to work on your bike but he's got a full-on artistic side that he gets to run with his inspiration. And, while they make great Christmas gifts, most of these designs are not stocked in the store. They are Print-On-Demand ("POD") products and each design is available in multiple colours and every size, too many options to stock in the store. The closer we get to Christmas, the higher the volume of orders at the POD supplier so we recommend shopping those types of items early. If you approach this in November, we might even have time to customize a design for you - to set up a custom colour, to change short sleeve to long, to change a hoodie to a tee - just ask us! We have a selection in stock in Edmonton so you can confirm quality of our tees and hoodies and to assess sizing. We look forward to helping you and seeing more of Cam's designs running around.
If you ride on your trainer a lot during the winter season and you're wearing the same bike shoes, you might be doing your family a favour by picking up a pair o Remodeez odor removing inserts for your bike shoes. If you are one of those people who rarely, if ever, wears socks in your bike shoes, please as for a pair for Christmas. Please. For your family.
This jacket is renowned for its highly reflective qualities which makes it a great choice for winter riding and bike commuting. Men's and women's sizes and colour options in stock.
We (Cam, obviously) did two unique designs to show our support for our Ukrainian friends and $50 from the sale of each piece goes to charity. We don't stock the kits in all sizes all the time but, now that the designs are finalized, it is just two to three days from order to shipping. Still lots of time to get them in time for Christmas but allow for production and shipping time so order early. There are matching socks too (in stock in Edmonton right now).
Whenever I'm at a four-way stop on my bike, if there is a car at the stop with me, I always look the driver right in the face and wait until I know they've looked back at me, until I know they've seen me. I'd rather they get annoyed at having to delay an second or two as they wait for me. Heck, I'd rather let them go ahead of me even if I have the right of way: if they haven't seen me, let them go right ahead, ignorant of the fact that I'm there. I'd rather make it home alive even if I'm five or 30 seconds slower than I should have been.
I hinted at this at the beginning and I had the opportunity to test out a variation of this rule just last night. I'll set the stage for you to make it simple:
An apology wouldn't have gone very far to fix any broken bones but I guess, in retrospect, I can appreciate the fact that he apologized. At the time, I said something like "You didn't see me at all, did you?" Given that he could have injured or killed me, he hadn't seen me because he hadn't even bothered to look. At the time, I didn't think I owed him any appreciation. I can only hope that the fact that he nearly hit a pedestrian might cause him to take a look around before he drives backwards over a sidewalk.
Proceeding with caution only might make your run, ride or walk home a little slower but at least you'll make it there safely. Stop, look, then go.
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After my accident, quite a few people asked me if I was still going to ride. Of course I was going to ride again! However, I have to admit that I still don't feel as comfortable out there on the road and I am much more leery of riding with other people or near others. I've only been on a handful of rides since the accident and I have chosen to ride alone, I have avoided some multi-use trails and I have ridden at times when I expect there to be fewer people out riding. It might take awhile for me to feel as comfortable on the road as I used to feel, if I ever get back to that spot. However, maybe a heightened sense of awareness and caution is fine. I can save me hard efforts and and 100% comfort level for the trainer rides. Heck, here in Edmonton, I spend half my year on the trainer anyway. Still riding, though. This won't stop me.
So, let's get started with safe cycling best practices. We're taking this one step at a time, one tip, rule or thing you can to help keep us/you safe as much as possible:
The more predictably you ride, the better everyone else in your proximity can react to your presence. One key reference we all have to guide our behaviour on the road are the rules of the road. So, make a point to know the rules and to follow the rules. Simple. If everyone followed all the rules all of the time, accidents would be far less common. We can only control our own actions and mitigate as many risks as possible and hope for the best. Know the rules in your community, province, city, county and make sure your ride partners are on the same wave length. But, don't just take my word for it all. Here's an excerpt from Canada Safety Council article "Safe Cycling Is Not Just For Children":
Overall, bicycling is a safe and enjoyable activity for riders of all ages who respect the rules of the road and keep a safety conscious attitude.
A bicycle is classified as a vehicle which belongs on the road. Cyclists have the same rights and responsibilities as drivers of motor vehicles. You must obey the same rules of the road when riding your bike as you do when driving your car.
Traffic laws help road users predict each other’s actions. Cyclists, like motorists, must ride on the right side of the road (except on two-way designated bicycle paths), be sober, stop for stop signs and red lights, signal turns, and yield to traffic that has the right-of-way.
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reference: Canada Safety Council, permission requested and pending]]>
The damage to the joint on the left side of my jaw was extensive enough that is now unstable and needs replacing. As well, my bite has now shifted in the healing process and is dysfunctional. The process to fix it is twofold:
First, I wait for an appointment with an orthodontist. That could be a few months and at that point, I'll find out if an Invisalign product will work or whether I'll have to repeat the metal braces I wore just after my accident. It sounds like the latter are the more likely option and will get the job done quicker but I don't know enough yet to have any confidence in that guess. Then, the braces will be with me for months, at least a year.
After the braces are off, I'm looking at a short hospital stay for some major oral surgery and another month to six weeks of having my jaw wired shut again. That also means another major break from any meaningful training or exercise but that is a few years away. Hopefully, I'll have the flexibility of scheduling the down time to winter or fall, rather than missing the entire summer again.
I don't have all the estimates yet but it doesn't take a lot of predictive analysis to figure out that this it's going to add up to a bunch of money. I'll outline the estimates when I have more details but, of course, it's not just the out of pocket cost of it all that is disheartening. A year ago, I was fully engaged in training for my 15th Ironman finish and was in pretty good physical shape, nearly peak race fitness. I did get myself to the start and finish lines at Ironman Arizona last November and managed a 2nd place podium finish in my age group. Fast forward to this summer, after the accident, and I found myself sidelined from any kind of swim, bike or run training for most of the summer. From June 28 right through to the end of August, I couldn't swim, bike or run. Sure, I walked a lot and that was what saved my sanity and took me onto the trails I love so much, but it wasn't the same, was it?
For now, I can live, work and train pretty much as usual. There is still a ton of stuff I can't eat as I am limited to a soft chew diet until this is all over. I am one of those people who love, love, love salad and fresh vegetables and all of that is now gone from my diet. Of all the training modalities, swimming seems to be the worst. The constant jaw movement is irritating so I'm going to experiment with using a snorkel. That should resolve most of the discomfort.
For now, I focus on the positives:
I invite all of you to follow along this journey. Here's a short list of the things I'll be looking at and sharing over the next few years. You can learn along with me:
1. What happens after a crash like this? We'll explore the laws as they relate to cyclists and others that we share the roads and trails with.
2. Under what circumstances should we look at legal action and how does that all work? Who pays? how long does it take?
3. What are some better, safer rules we can all follow to prevent accident and injury? Maybe, together, we can come up with some best practices we can all follow.
4. I never went to the emergency department after my accident. Would that have been better for me? What are the factors that would have indicated that an immediate trip to the hospital is warranted?
That's just a start. I welcome your company along this journey. It's going to be along one and, for me, a painful one. Ironically, the actual accident didn't hurt as much as I though it would. Turns out, the future wouldn't be so kind.
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You might only connect with me and our company online but I have a short story to share and I hope we can all take away something from my experience. Normally, I'd share a picture from a ride, showing some beautiful scenery that we came across but this picture represents my summer riding best, unfortunately. It has been a summer like none other for me.
As you might know from your own experience or from other cyclists you know, accidents happen. No matter how careful you are, we also rely on other trail and road users to do their part, to follow the law, to be responsible and to pay attention and exercise good judgment. But accidents can still happen. Most often, I've gotten some road rash and a few scratches to my bike but I've always been able to get back up and ride it home. A few times, I've had blood running down my arm or my leg from some of the deeper wounds but I've rarely really been taken out. On June 28th, though, I had a bad one. I'll try to be brief. (I often fail.)
I was riding home from work and took the slightly longer route which took me on a multiuse trail. These trails are paved paths that are closed to vehicle traffic and they are wide enough to easily accommodate two-way traffic. In fact, they do have a dividing centre line. Cyclists share these paths with walkers, runners, people walking their dogs, e-scooters and e-bikes. It was around 7PM and a windy, cool night so the trail was quiet. I had the southbound lane to myself and there was a young man walking his dog, a boxer, coming towards me about 300m, on the north bound lane. The guy was not paying attention; he had his phone in his right hand and he was looking at it and only at it. As I got within 100m, the dog is looking at me and starts to look excited. Since the guy walking the boxer still hadn't looked up from his phone, I approached very cautiously, slowed down substantially and had both hands on my brakes. When I got to about 15m away, the boxer started pulling at the leash, as if trying to run to me. I put my brakes full on, as hard as I could and yelled out something (either "oh" or "no" but I don't remember). I tried to stop on time to avoid hitting the dog but, I didn't quite manage it. I hit the dog and then went right over the bars. I landed on my chin, splitting it open, caught my left hand under the shifters, hit my ribs on the handlebars, got an abrasion on my left cheekbone and my upper lip, and a cut on the inside of my upper lip. I lay coughing on the ground and end up spitting out two little pieces of what used to be part of my teeth. Yup, I was a bit of a mess.
Long story short, I suffered a broken finger and am still in therapy in order to get full range of motion back but the prognosis for the hand is very positive. I also broke my jaw in three places and had it wired shut for 6 weeks. The healing continues and my bite is now compromised and the long terms treatment plan is still in the works. Right now, I have a lisp I've never had before and it might go away or I might have to learn to form certain letters or sounds differently. Possible fixes are to reshape some of my teeth, get one crown on the tooth that lost the biggest chunk and orthodontic work to fix the bite. It could be a long and expensive journey still.
One thing I am so grateful for is that my dentist is also one of my closest friends and I was very lucky to get expert care so quickly. It saved me a trip to an emergency department that evening which was very much appreciated as the health care system here is extremely poorly organized. But that's not the point of my story for you today. (Although if you have a dentist friend, definitely make some time to show them some love!).
What Is This About? Why Share? |
I've now spent the better part of the summer trying to figure out what I could have done differently to prevent the accident (aside from 'not riding' which isn't a real solution). I could have made more noise earlier and made sure to get the guy's attention. What I've come around to is that I can only change my actions and how I proceed going forward. Here's what I'm thinking: 1 Make an effort to be seen and heard.Our focus at JustAddBike ('JAB') going forward will be a continued focus on gear and clothing for visibility of the rider on the road and the trail. Of course there will still be other awesome stuff but so many cyclists get injured every year because others out there have failed to pay attention and be responsible. To stay safe and alive and be able to continue to ride, we will always be the ones who have to put in the extra effort. I think it's clear we can't just hope and pray that every one else does their part. Some will but some won't and when they fail, we get injured. 2. Ride defensively.Many of our friends and customers have told us since my accident that they stop now when they see a dog. I have ridden since then and I don't come to a dead stop but I do approach people walking pets the way a treat drivers when I'm riding on the road. I make sure I look into their eyes to confirm they've seen me. How can we all learn to ride safer? I invite you all to share your best practices and let's see what we can do to help us all stay safe. 3. Understand the law and understand your rights.It is pretty obvious that many trail users are either ignorant of the laws of the road and the trail or they choose to ignore them. I would love to see a discussion around what we can do as cyclists to help educate ourselves and other trail and road users. Municipal and provincial governments have a lot of different interest groups to represent and maybe they're just not doing enough to educate people about road and trail use. Heck, we all know there are a ton of people on bikes who ride as if they are unaware of the relevant rules. I ride multi-use trails and road all the time and I thought I was pretty well-versed in the relevant laws and bylaws but there have been some updates and changes over the past few years. Undoubtedly, there will be more changes coming as trails become busier and the variety of users increases. Then, we'll be faced with the ongoing issue of keeping up do date. |
Share Your Story |
There is a lot of work that can be done if it's not being done well enough now, maybe it's time some of us started to do something. - We can look at what we can do to promote and educate within our communities. - Maybe, it's time we made some noise as a group. - Is it time to create our own education and lobby groups. I don't quite know where to start helping but maybe it's time we just started something, anything. I am open to suggestions, offers of help, referrals to resources that are already out there - like I said, anything. Every action and every movement started with just one step and now seems as good a time as any. I'm not sure where I'm going with this and I have no plan. Any thoughts, suggestions and offers of guidance are welcome. I look forward to hearing from you. |
If I'm travelling to a race, I do them up in advance, leaving one less last minute thing to do when I get there. I guess there's always the risk that a customs officer might ask what the mysterious, unmarked white capsules are but a skinny, masters triathlete is probably going to get through just fine without a lot of scrutiny. (Aging does have its benefits, I guess!)
- SaltStick capsules (or other capsule or tablet)
- packing tape
- plastic wrap
- scissors
Cut a piece of packing tape about 5 to 7 inches long. I actually will make three or four strips: 2 for the bike, 1 for the run and 1 spare.
This is the only real tricky part: place the strip of packing tape sticky side up on a flat surface. The tape wants to stick to your fingers but persist here and you'll get your fingers free. If it's taking a bit of time, try using something with a fine point like a pen or pencil to anchor it while you get it off your fingers.
Put the capsules onto the sticky side of the tape about 1" or 2cm apart. I usually make it up into strips of 3, 4 or 5, depending on how many capsules I want for my event. If I plan on using one capsule an hour, I'll usually make up two strips of 3 or 4 for the bike and one strip of 4 for the run.
Cover the whole strip with plastic wrap and make sure you have each capsule securely fastened down. If you have them securely and individually separated, each one should be waterproof and maintain its integrity until you need it.
Trim the edges, leaving a quarter inch to half inch or 1 centimeter border around the edges. I recommend rounding the corners. If you end up storing them in a sports bra or tucked under the hem of your shorts, trust me when I tell you that the sharp edges can hurt or annoy after a while.
Tuck them in a pocket, in a top, under the hem of your bike or tri shorts. Pull them out as needed and tear them off one at a time. I just bite them off with my teeth as I go. I strongly recommend using ordinary plastic wrap rather than the more expensive and stickier "Press and Seal" wrap. The latter is tough which make it great for food storage but it's just a bit too tough for quick removal on-the-go while racing and training. Use plain plastic wrap to make removal easier. Either way, your
There you have it: your own, race-, run- or ride-ready SaltStrips. Now, go train!
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While many people think that the “You are an Ironman” proclamation as you cross the finish line at an Ironman is some kind of big, epic, life-altering thing that it will be forever burned into your memory, I really don’t remember hearing it specifically. I just remember the huge sense of relief and that I could stop running. Anyone who has run with me very much knows that it hurts me: my feet weren't made for running so it will always hurt, either a little or a lot, depending on the day. If I run more than about 90 minutes on a hard surface, I will be hurting or limping the reast of the day. So, a marathon is going to hurt. Well it sure did! But by the time I got to the last 2 miles, I really wanted to keep running with no walk breaks. Part of me just wanted to over with and the other part of me wanted to prove that I could tough it out. I kept remembering a quote from Canadian triathlete Samantha McGlone after her one and only appearance at Ironman Hawaii:
I kept running because it was the fastest way to get to the finish line. It didn't hurt any more but it didn't hurt any less.
Samantha McGlone (and I've likely slightly paraphrased a little here)
Regardless, the finish line might not be pretty (see picture!!) but it is full of meaning:
How did my race go, though? It was OK. I knew going in that I was a bit undertrained for every part of the race. Due to a badly timed hamstring injury in October, I had to stop running for about 10 days and cut back on my bike training since even riding was an irritant. So, those two weeks where I should have had my peak training volume, I was actually having to cut back. The result was an unplanned longer taper than planned and a little lower endurance fitness than I would have liked.
On the positive side, the enforced break allowed a little healing to take place and allow for the more important goal of getting to the start line healthy enough to finish without risking further and potentially more damage. What I feared would happen was that I would go into the race a little undertrained and a little flat. But the fitness base was largely there and I did have years of fitness and a fit of athletic ability to fall back on. My primary goal of a podium finish was still realistic. An age group win might not possible be without enough run training but I knew the podium was still a possibility.
Without all the tedious details of how a nearly 13 hour race day rolled out, it is done and here are the things about it that make me pretty damn happy:
I was happy to make it to the race start healthy. My last attempted Ironman race start wasn't good as I'd spent all of the previous night in the bathroom, sitting or laying on the floor, vomiting up pretty much everything I had in my system. The result was my one and only DNF (did not finish). This time, I wanted to avoid that happening again.
I am pretty darn happy to have had a podium finish! I managed 2nd place in my age group and I posted a faster time than all of the women in the next age group down so it was a pretty good result overall.
A was happy to prove to myself that this sport is still in me somewhere, somehow.
This past year, I truly enjoyed the training journey overall.
What's next? It doesn't really matter right now other than to realize that there will be something more, maybe not another Ironman for a bit but there will be more swimming, biking and running. First, though, there will be some much-needed rest and some pro-active work to develop a solid foundation to ensure a future of safe and sound swimming, biking and running.
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Less than 24 hours to go to race start and this is when it all feels too real. Nerves, both in a good way and a bad way if you let yourself melt down that way, really take centre field today. But, there are things to be done in order for tomorrow’s race. Here’s the plan:
1. 30 minute ride on race course done first thing, before breakfast. I just want to get it done, make sure the bike is working fine, the computer is charged and reading the power meter and the repair kit is stocked. My standard prerace ride is 30 minutes with five 30-second all out efforts with full recovery in between.
2. Breakfast with coffee, of course.
3. Pack bike and run gear bags for drop off with the bike at the assigned time. My drop off time was noon to 1PM.
4. Easy walk to race site with bike and gear bags.
5. Drop off bike. I was earlier than my selected time but there was no line up so they were letting us in for drop off as we arrived.
6. Short 15 minute run along the the lake, taking in the layout of the swim course and the run start.
7. Drop off bike and run gear bags.
8. Buy and eat more food.
9. Nap, knit and chill.
10. Eat more food.
11. COVID test. This is a new pre-race step but a necessary one.
12. Drink something and hope sleep comes in little bits at least. Tomorrow is the big show.
I am trying not to spiral, not to panic, not to cry. I will try to sleep. I am so, so looking forward to getting this show on the road and seeing what this body can do.
I am hopeful.
I am well-trained but is it enough?
I can do this but it’s going to hurt.
Less than 12 hours to go to race start. Yikes!
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The 24 to 48 hour period before a big event it the optimum time to help your body build up its glycogen stores for your event. There are two things you can do in order to maximize your body’s ability to do this:
1. Eat the right foods. Get in a good, healthy mix of carbohydrates and proteins that your body is used to and you know your body can digest easily. This is not the time to try something new. If you don’t normally eat sushi, this is not the time to try it. If want to use rice as one of your carbohydrate sources, try it as a side dish to a simple chicken breast rather than eat it with nori, wasabi and raw fish. I once tried sushi 4 days before a race and spent the whole 3rd day with stabbing stomach cramps. By race day, my stomach was still unsettled and my ability to eat and drink what I really needed race day was a little off.
2. Rest your body. Two days out from the race, I don’t to any training. Walking is OK but I try to stay off my legs as much as possible. If you are a knitter, this is a good day to make some good progress on your project. Movies, reading, games on your phone are good too.
And for those of you who have followed my 1-minute daily plank, you do not get a pass on your plank today, tomorrow or even race day. I hit day #800 this week and I even plan to do my plank before the race on Sunday. No excuses on that one.
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On Thursday, the race expo opens and athlete check in begins. That’s when the race venue starts to come to life and the nerves start to kick in.
The race expo was relatively small and it was pretty quiet when I registered early on Day 1 of registration and I am glad for that as I could get wander a bit, take it in and then just get out and relax. But I did find one booth that pulled me in and I’d go back in a heartbeat if it were possible and polite. But one 15-minute stop was refreshing, rewarding and worth every one of those minutes.
Training for any ultra endurance event takes a ridiculous amount of time and covers a lot a lot of miles. It takes a toll on a human body: repetitive stress on the same muscle groups concentrated primarily on one plane of movement can cause imbalances and compensations that pull us into or close to or predisposed to injury. In most of my triathlon career, I have been blessed to remain relatively injury free, barring the odd bike crash or fall on the run. This year, though, that has not been the case and I’ve been a fairly regular visitor to my physiotherapist as well as having had to take time off running a few times.
At this race expo, I allowed myself to fall onto the table at the Restore booth for a complementary 15 minute full body stretch by once of their therapists, Louis. Without going into detail, I will just say that I am 100% a convert on the benefits and this is something I will absolutely seek out in the future: injury prevention could prove to be a more efficient path to positive performance than injury induced training interruptions. After this short treatment I felt refreshed, balanced and almost taller, if that makes sense. I’ve shared a few pics from my treatment.
Now, I’m not sure what I was really thinking when I signed up for this gig but, right now, what I think is that it’s time for some poolside reading and relaxation.
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For those that don’t know me, my bike mechanic is my husband. While many of you can empathize with missing a loved one, some of you have already taken that leap in logic and have realized what travelling to a race without my bike mechanic means: I had to put my bike together myself. And it has to be perfectly safe and exactly to my pre-travel setup. I gotta admit, I was less that 100% confident. I’d rate my pre-build confidence at about 60%.
I’ve advised many customers, women and men alike, that it is important to know a little bit of bike maintenance. At a minimum, anyone should be prepared to and be able to fix a flat tire on the road and I can do that. It might take me longer than my husband and I might grumble a bit when I get a flat, but I can do it well enough and I can get home. Flying with and putting my bike back together is stepping up the game a bit but having mechanical shifting and rim brakes made the process a little less daunting. This is something any cyclist can and should be able to do and it was time for me to prove I could do it.
Without going into too much detail let’s just say it took me an hour and that included putting the aerobars on wrong the first time. I didn’t get too dirty and the front brake was rubbing on my first test ride but I fixed that too. And it made me so happy - I did it myself!! Regardless how the race goes this weekend, I feel I’ve taken another step towards mechanical competency. To my mind, this one is a win for me this week.
Note about this photo:
This is the sweetest thing. My husband drew a picture for me (freehand which is pretty remarkable when you see it). He also wrote notes for me outlining the steps I needed to take and in what order in order to put the bike together. If everyone had guidance like this, more of us would feel more confident about this process.
]]>Ironman training can’t be abou a single result for so many of us long term or lifelong athletes. There has to be some passion for the journey or it wouldn’t be enough to keep us coming back for the challenge that this distance brings. It can be a long, hard, boring and sometimes lonely road so the journey itself, the road to an Ironman has to be part of the road in order to keep bringing us back.
Still, I felt content enough 10 years ago to take a break. I told myself that, even if I never did another Ironman race, I was happy enough with the journey to the start line and what I was able to do under pretty sub-optimal physical conditions. Plus, I could tell that I just didn’t have enough desire at the time to keep going. I felt that my Ironman journey could be over and I was actually pretty happy with and proud of what I’d accomplished. One DNF didn’t define my Ironman resume.
So, why am I back? First, let me say that I now see that I had lost my passion for the training. I was starting to do the bare minimum to get by and it was starting to be a chore and starting to hurt more: less preparation and training means more discomfort race day and that was where I was headed. Fast forward 8 years, and WTC announced the return of Ironman Canada to Penticton. Plus, my age had slow marched up as well and by the second year Ironman would be back in Penticton, I was rolling into a new, milestone age group. It felt like I was meant to go back there. But COVID threw us all for a loop and I find myself heading down to Tempe, Arizona once again for Ironman Arizona, the location of my last IM race start, my DNF 10 years ago.
So here I am:
I am fit. I am looking forward to it.
I am worried that I am not ready.
I am confident that, all things going my way, no stomach issues cropping up to bite me in the butt, I can get it right this time.
I feel like I could use a few more long workouts in my pocket but I know it is better to be under-trained than over-trained.
The first personal victory this time will be getting to the start line healthy. I’ve got 5 days to get through until then. Let’s see how it goes.
In this article, we'll outline some of the alternatives for you. And since variety and options are never a bad thing once you learn the formulations, you might want to try more than just one. Practice variety so availability of any one specific product doesn't make or break your race.
It is so simple and once you know and understand the product, it is easier to proceed with alternatives with confidence.
The manufacturer's label describes CarboPro as "glucose polymers extracted from . . . corn" One serving is described as 2 scoops which yields 200 calories and, nutritionally, 50g of carbohydrates. In other words, CarboPro is 100% maltodextrin. Now, maltodextrin is typically sourced from either potato or corn so this product is clearly derived from corn. Regardless, it is simply maltodextrin which is simply a long-chain glucose polymer. Whether derived from corn or potato sources, whether packaged by CarboPro or someone else, it breaks down nutritionally into glucose. When ingested, our digestive system cannot differentiate between any branded product. Maltodextrin is maltodextrin and it delivers energy in the form of glucose. The brand on the package simply does not matter.
There was a time when CarboPro was one of the very few sport nutrition products that delivered a carbohydrate rather than simple sugars. Some of the benefits of CarboPro stemmed from what it didn't have as compared to most other sport drinks:
- It had no discernable flavour. You're less likely to tire of the taste of something that has little flavour.
- It wasn't super sweet. Again, you were less likely to tire of the sweetness.
- It had no electrolytes, allowing the user to customize their electrolyte intake. (This, of course, presumes users are able to sort that out on their own).
- For many years, it had no notable competitors. They had this market cornered for a long time.
As more a more sport fuel companies included maltodextrin in their formulas, CarboPro eventually had many competitors and was no longer a unique product.
Once you know what it is, you likely feel more comfortable selecting alternatives. Here are some options for you.
(2023 Update: Previously named "Superfuel", this product has been re-named. The new name, 'Super High-Carb Sport Drink Mix', doesn't quite have the cache of a word like 'superfuel' nor does the name roll off the tongue as easily. What matters is the formula, the contents, and that remains unchanged.)
This is the new clusterdextrin-based fuel from Skratch. Like all other Skratch products, is flavoured with real fruit. We have been using the lemon-lime flavour here at Element and it is a very crisp, light and slightly tart flavour. We're really liking it here. Superfuel has 100mg of sodium for every 100 calories.
This one is probably the easiest one to switch to right now and we have it in stock right now. This one is just maltodextrin with nothing added - no flavours, no electrolytes - just like the CarboPro many of you have used before.
- 454g package contains nine servings* of 200 calories each.
- 907g packages contains 18 servings* of 200 calories each.
* The 200 calorie "serving" size is per the nutrition description on the package. Your own serving size needs may be different.
Like, Carbo-Fuel, this is an unflavoured, only slightly sweet glucose polymer product. When it comes down to a product as simple as a single ingredient glucose polymer, the different branded options are more similar than theya re are different in terms of nutrient delivery. At this level of simplicity, it is a fairly generic product. Just make sure you get the measurements right and you'll get the same nutrient delivery.
2 lb tub of CarboGPower contains 907g, or approximately 18 servings of 50g (200 calories)
Fly is a dextrose & maltodextrin blend with 35g of sodium per 120 calorie (2 scoop) serving. Fly also has added potassium in a 4:1 sodium to potassium blend for optimum absorption and balance. Fly is unflavoured.
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When it comes to riding in the City of Edmonton or many other urban centers, the facts are pretty clear:
The overriding principle always has to be safety. Within the City of Edmonton and many urban centers, you will find designated routes that help guide you along the safest route possible.
Roads and trails each have their risks but, regardless, the better you know your environment, the safer you will be. If you are riding a new trail or to a new destination, plan your route or plan to ride with someone familiar with it.
Use a map. I know a lot of people like to explore and hope for the best but the City of Edmonton does provide maps of bike routes and trails, both hard copy and online. And they are free.
Make yourself familiar with the laws and bylaws as they relate to your circumstances. Some basics you should know in Edmonton:
Bells are required by bylaw for riding on the road and
Cycling on sidewalks in the City of Edmonton is generally not permitted with 2 exceptions. 1- kids bikes with a wheel diameter of 50cm or less. And 2 - on designated shared sidewalks and shared pathways. These should be marked.
In the Province of Alberta, bicycles and cyclists are considered to be vehicles and have the same rights and responsibilities as motor vehicles. So, yes, cyclists are permitted on roadways, regardless of what some motorists believe. We recommend anyone riding a bike familiarize themselves with the Alberta Traffic Safety Act.
Regardless of the rules of the road and your rights, caution and safety should always be a priority. If an bicycle and car intersect, even if the cyclist has/had the right of way, it's pretty easy to see that the bike and they cyclist have a huge disadvantage and are at higher risk or damage and injury. There are two primary reasons we as cyclists need to be cautious and be prepared for evasive action even when we are in the right of way:
Drivers do not always know the rules of the road as they relate to cyclists and may not always yield to you when they should.
Drivers often just don't see us. Whether due to distraction, ignorance or negligence, the potential risks of not being seen are there.
The best defenses are to ride smart and to make yourself seen.
There are three main ways you can maximize your visibility on the road:
Every cycling clothing brand makes specific Hi-Vis clothing and/or incorporates reflective or high visibility features into their clothing, making it a simple thing to dress to be seen. Look for reflective hits, bright colours and prints, patterns or colour blocking that make you stand out from your environment.
Lights for cycling are better value than ever so there is no excuse and there are lots of options. Most lights now have a USB chargeable option and are more powerful than ever.
Bright colours and reflective hits are great but a reflective hit that moves can help visibility as well. Look for socks and shoes that can aid in promoting your visibility. Most shoes now have reflective accents for this reason. Another moving part where you might see colour or reflective is the band on the hem of your bike shorts. Our Peace & Anarchy Element kit features a colourful band that is different on both legs for added contract.
Maps - We try to keep some here at Edmonton for customers to pick up as needed but they are also available on online or you can call the City to get a map mailed out to you.
The City of Edmonton website, www.edmonton.ca, has some great resources including a fact sheet titled "Cycling on Sidewalks."
https://www.edmonton.ca/transportation/cycling_walking/cycling-where-to-ride-faq.aspx
https://www.edmonton.ca/transportation/cycling.aspx
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Here’s my plan for my own set of stretch cords:
- Do something every day. I do a minimum 1-minute plank plus 10 pushups every day. With stretch cords, I add 100 double arm stretch cord pulls. To add some variation, I do a number of steady reps followed by some mid-pull and finishing pulses. 10 to 20 steady reps followed by 5 to 10 pulses is my go-to favouritee.
- Do a focused stretch cord set of 10 to 15 minutes 3 times a week. A workout will be 4 to 8 movements of a set number of reps. Reps are either:
Stretch cords are a great supplement to regular swim training in a few ways:
2 Stretch cords can be used to rehabilitate shoulder impingements or help strengthen the whole muscle framework to provide better stability and prevent injury. Mini-sets for this purpose can be done daily. A few minutes to prevent injury can prevent downtime.
https://www.triathlete.com/training/stretch-cord-exercises-swim-strength/
This article will guide you through a 15 to 20 minute routine that pretty much covers all the major movements and it provides static pictures of the movement progressions.
https://www.triathlete.com/training/swim-warm-up-exercises-with-a-stretch-band/
This article summarizes 4 simple movements you can incorporate into your swim warmup out of the water.
https://www.youtube.com/watch?v=lwUNIp8qkVk
This video is on the Youtube channel Swim Gym and it is basically a guided workout with written cues, timer and set to music. I turned their music off and turned my own favourites up and you can find what works best for you.
https://www.youtube.com/watch?v=2ZzzBT2jsnA
This video is from Dave Scott’s Youtube channel and it is great for explaining, describing and demonstrating great technique. While this one isn’t a guided workout, Dave Scott does describe the workout he would suggest in terms of number of sets and reps.
There are tons of other options but the 4 resources listed here cover the basics and you can get creative with combinations and order to provide enough variety to keep you moving, engaged and on your way to better swimming.
When someone sets their sights on an event goal like a triathlon, a fondo, a marathon, even an ultra-marathon or an Ironman, preparing for those big goals can take up a lot of your time, effort, energy and focus. When you add family, friends and work into the mix, sometimes you can find yourself falling short somewhere. As athletes, when we miss a few workouts because of extra work commitments or family matters, it seems pretty common to feel like we need to make excuses. Maybe we need to stop doing that. Rather than feel guilty or like we’re failing before we even start, maybe what we need to do is find a different way of looking at things, a more balanced perspective that gives us permission to be Ok with missing a training session.
Missing a few workouts when other life commitments get in the way is going to happen to all of us at some point. Time commitments and other stresses in other areas of our lives can result in a missed workout here and there or missing a big chunk of training time. When you can jump back in or get back on track, do it. Don’t let a missed workout or training break become an excuse to quit before you get a chance to start. Remember that every day is a new start because everyday is also an opportunity to quit. If you don’t re-start, you’ll never know what you can do. You’ll never finish a race you don’t start. Just look at any set of race results and check to see how many people have “DNS” beside their names with no results beside. There are lots of really good reasons to “DNS” (‘do not start’) but there are lots of poor ones too. If you re-start your training when you have the chance, you are one step closer to the start line, one step closer to achieving your goal.
Sometimes, training and fitness is just plain hard work that we’d rather not do. Sometimes, we just don’t feel like we have the energy to do the work. I'll never forget a swim workout I went to about 15 years ago when I was training for an Ironman. I'd done a few days of long hard workouts and I thought a nice easy swim would be perfect. Swim coach had other ideas. He knew what I'd been doing and he knew Ironman was just over a month away. He gave me what I thought was a really tough set given my energy level at the time, something like 10X400. I just scowled at him and said "but you have no idea how tired I am!". He said he probably did know but that it didn't matter, this is what your workout is. I griped a few more times; I tried to bargain with him for alternatives; I tried to promise to do the work another day. He wouldn’t budge. So, I did the work and I didn’t love it but it wasn't as bad as I thought it would be. Sometimes, you just have to do the work because it needs to be done and it won't be fun. Sometimes, you just need to start the work and the rhythm comes to you. It’s not always easy but if it were,more people would do it, right?
But don’t get me wrong - there are days when you commit to a workout or training session and your body just doesn’t respond. There are days when you need to be able to read your body’s signals and call it a day. If you are using technical feedback like heart rate data, swim or run pace or power data on a bike ride, check those metrics with more subjective feedback like energy levels, perceived exertion, dizziness, temperature response.
What Training Mode Are You In? Does It Fit Your Schedule Right Now?
Life and work can get in the way of training and be distracting, for sure. But don't forget that you don't have to set aside big chunks of time to keep working towards a fitness goal. There are different reasons we train and workout how we restart training after a break can be different as a result of those different goals:
We may have an event we want to do where we have specific performance goals. If we have a detailed and periodized training program with specific performance designed to help us achieve those goals, the longer the training break, the more training sessions that we miss, the more we risk compromising that goal. Sometimes, it happens and the best way to deal with it might be to assess and amend your goals. For example, I might sign up for an Ironman event with the goal of being on the podium in my age group. (Anyone can have a dream, right? Stretch goals can be very motivating.)
Had I had a goal like that in 2019, I would have had my training hijacked by a 6 week break in the spring after I came down with shingles. I did absolutely no training for over a month. I didn’t even have the energy to go for a walk after work, just for even light exercise. Nothing, nada, zilch. Had I been planning on racing that summer, I would have had to alter my goals to something more realistic like “getting to the start line healthy.” That 6 week period that spring was the longest break from serious and focused training that I have had in over 25 years and it really did open my eyes to the importance of such a simple goal as just being able to start. I now believe that, for me, “Getting to the start line healthy” will always be at least one of my goals for any event I plan to do. If something more comes of it, maybe that’s just the bonus.
Think of this kind of training as hard work for an interrmined and, likely, extended period of time. There will be a lot of hard training sessions and maybe even some specific challenges added in to add an element of accountability or challenge of some measured level. To be honest, this is where I usually live when I don’t have a race or event goal. This type of training for me is now more a habit or lifestyle. I do enjoy it since I generally like training just for training’s sake but it can be a grind. Hard work with no end in sight can become difficult to sustain in terms of motivation. When it becomes a habit, it can be hard to let it go so, when life and work can gets in the way, even without specific event goals, missed workouts can leave you feeling guilty, like you need to make excuses.
The duration and intensity of training that you need to do in order to have a general level of health and fitness is doesn't require a lot of time. 4 or 5 30-minute sessions a week with some focus and purpose is enough. A short ride or run, some intensity if you feel like it after you get warmed up is all you need. Even if you are generally a performance oriented athlete, when other commitments get in the way of your performance and goal oriented training, even little chunks of time that you might be able to carve out can be helpful for just general health and wellbeing. If you have 30 minutes to spare, don’t ignore the opportunity just because it’s not enough, take the opportunity for what it is and allow yourself to accomplish something positive, even if it is only maintenance or even for stress relief. Rather than stress about not training enough to reach higher level performance goals, celebrate the fact that you’ve found some time to do something positive for yourself.
This is a tough one for me to identify with other than my short struggle with shingles but I know many people who have more experience with this, either by choice or circumstance. All I can say is that every week I was too out-of-it to train, I was consciously watching for signals that I could start training. I knew I wasn’t able to do anything but I knew that phase would end and I just had to wait until my body was ready. Other than by observation, I can’t speak to anyone else’s experience but I can understand how challenging it is to make the conscious decision to move on from this phase. I wanted this phase to end and looked for the end date every week. I know others might be more content to stay here longer which, to me, begs the question: what is your motivation to move on? I can’t answer that, only you can. I just know that I feel better in every other phase than this one and I can only assume you will too.
What kind of training phase are you in right now? Athletes generally don’t stay in one phase all the time. A longer view of our training, over a year or even longer, can be fluid and can have us spending time in any or all of those phases as a mindset. So, when you aim to be in your high performance training phase but life throws you a curveball and pushes you into a different training mode, recognize it, understand that it’s temporary, allow your annual plan to adapt. If the unprecedented nature of 2020 taught us anything, it is that we can roll with it when we have to. Another time will present itself with another set of circumstances and we’ll continue in whatever way we can.
Where Are You Now?
Will we race in 2021? It is possible even if the likelihood is still uncertain. So, what is the appropriate training response right now? For me, I have signed up for an event and I’m training on the assumption that the event will take place. With the exception of swimming, my 2021 triathlon training is underway and on track. My goal race is still 8 months away so there is still lots of time to get there but there isn't a lot of time to waste. Let’s just hope that swim training can start up soon.
Ferris Bueller wasn’t the first to say it and he won’t be the last but life moves pretty fast sometimes and if you don’t stop and look around sometimes, you might miss it.
]]>On November 11, 2023 but we pay our respects to the men and women who gave their lives in the line of duty.
Canadian soldiers had extensively used Bicycles in world war one, for quick transport of men and supplies. The Canadian cyclist Battalion was eventually formed to carry out Intelligence work with the Canadian Expeditionary Force. The Canadian Corps Cyclist Battalion distinguished themselves in the 100-Day offensive which brought the end of the First World War. October 14, 1914 the first Canadian Cyclist Company sailed for England with the 1st Canadian Division with ranks that had volunteered for the Cyclist unit from most of the battalions.
The cyclists had a very intensive course which consisted of musketry, bombing, and bayonet fighting along side the highly specialized role of learning signaling and topography techniques, range-finding, tactics and the use of Lewis guns. In the early years of the war, at first the Corps carried out traffic control, trench guide, listening posts, battalion runners and dispatch riding duties. Because of the nature of the Corps duties it was very hard to keep track of them, so by May 1916 the various companies were reorganized into Canadian Corps Cyclist Battalions.
The Cyclists spent from four to six weeks in the lines under intense fire which caused a higher casualty rate. During the last months of the war they formed a very important link between the Infantry and Cavalry also keeping in constant touch with the retreating enemy. The cyclists duties along with reconnaissance duties, proved more dangerous than the early work they had undertaken, with many of the Cyclists dying in the line of duty. During the last 100 days of the war, the Canadian Corps Cyclist Battalion, in addition to their reconnaissance duties, acted as battalion runners, dispatchers and scouts. They also acted as soldiers and took part in direct combat.
In the early days of the battalion, many of the bikes the Corps used were CCM and Planets, made in Canada. In later days of the war, the bicycle fleet was supplemented with British-made BSA's. The Corps fought at Ypres, Vimy Ridge and Passchendaele. It has been reported that Canadian cyclist and Corps member, Garnet Durham of Regina was the first Allied soldier to cross the Bonn Bridge into Germany after the armistice in November 1918, 102 years ago this month.
Laundry day? No worries! If you wear a mismatched kit or socks, no one needs to know nor will they pass judgement on you for your choice of kit. When you train inside, you'll work up quite a sweat so comfort is more important than aesthetics. Wear something lightweight, breathable and comfortable. And make sure you have a nicely padded bike short. You might find that you move around on the saddle a lot less indoors than you would on the road so you may be more cognizant of specific pressure points. Great bike shorts are worth the investment and your long indoor rides are where they really pay off.
Unlike a crowded spin studio, when we ride on Zoom, we're literally miles apart even as we ride together. This is literally what the doctor ordered! And if you are on Zwift, we are setting up Zwift Meetups for some of our workouts so that our avatars can all stick together.
Everyone has their own goals and abilities and everyone can find their own rhythm for every workout. Whether you are slower or faster than others in the group workout, it doesn't matter. No one is going anywhere. All that matters is the effort you put into your effort. However, if you are riding on a platform like Rouvy or Zwift when you are participating in one of our workouts, you might find yourself wanting to race along with a group or another rider. It's your workout so it's your choice, absolutely, to jump in with a race effort if you want. Just remember that our workouts are usually interval-based workouts, each with a specific goal. You may want to drop back from your race group when our workout has variable intensity. Remember that rest, recovery and active recovery are part of the plan and an important part of the workout. With the more popular training platforms, you can focus on the purpose of each workout but you can also engage in the interactive nature of the platform to get the most out of your harder efforts.
When we ride outside, we dress for the weather and, as a result, need a pretty broad array of pieces to choose from in order to ride outside year round. One of the great benefits of indoor training is the simplicity of it. Road and weather conditions aren't a factor. Whether there is a blizzard, a hailstorm, blinding rain or the roads are sheer ice, you ride indoors in the controlled comfort of your own training cave.
You know this one! The fall and winter season is when you start to lay the groundwork, the foundation, for next year's training and racing season. We start off with a bit of a technique focus but with a variety of intervals to keep you sharp. Love it or hate it, you know this is what you need to do, right?
For more info or to register, copy & paste this link into your browser. or follow the navigation menu and search options.
https://elementsport.ca/products/bike-workouts-with-element
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- By Spencer Proctor, PhD
Many of us were were getting close to peak fitness for an upcoming event or race, kicking off the 2020 season. With almost everything cancelled for the time being, you're probably asking yourselves -- what should I do now with my training regime, how long will this last (a while), and what can I do to keep myself in the best holding pattern? If you have not considered already, a revised goal can be one way of re-directing your energy in a focused manner and still be able to maintain motivation. Based on my reading and interpretation as a professor of Human Nutrition, I have provided some background on the case for incorporating a new goal to maximize your immune system and maintain lung health.
Mechanism of SARS-CoV-2 and lung health
Some of you would be aware that angiotensin enzyme 2 (AGE2; expressed predominantly in the heart and lung alveoli) regulates (protect) edema in the lungs via the AGE/AGE2 – AGE-receptor pathway. Unfortunately, it just so happens that AGE2 also acts as the molecular entry point for SARS-CoV-2 in the epithelia of lung alveoli (oxygen exchange cells). The external ‘spike’ of SARS-CoV-2 binds to AGE2 on the cell surface and internalizes the complex, reducing the availability of AGE2 to act to protect against edema.
With decreasing AGE2 on the cell surface, the alveoli lose surfactant; have increased edema; then enter a state of severe acute respiratory distress syndrome (SARS). Without any treatment, susceptible lungs can rapidly spiral into an unrecoverable permeable state of viral pneumonia and collapse.
The impact of this mechanism renders anyone with susceptible lung function and/or impaired immune system being more likely to develop complications when infected with SARS-CoV-2. Of course, we understand that the elderly are susceptible, but so too can be smokers, those with existing chronic diseases,
chronic pro-inflammatory conditions and maybe even chronic vapers (which may explain why sub-sets of younger people have also responded poorly to SARS-CoV-2). Physiologically, fitness and exercise stimulate the lymphatic system and help to maximize your immune response. These concepts form the premise for the
new goal to maximize your immune system and maintain lung health.
Fitness holding pattern
Those athletes with access to knowledgeable guidance and credible information may have already moved to (some form of) a holding pattern, being as ready as possible to ramp up within 6-8 weeks of notice. Whatever your level or capacity, unloading volume and capping Z4/Z5 intensities would be the first progression. The concept being to maintain mental and physical fitness while minimizing fatigue in an effort to maximize immune function and lung health. Cyclic rotations of your favourite Z1-Z3 sessions should fill most of your regime with some irregular, shorter Z4 intervals. Incorporating dry-land swim strength sessions and general core, ‘body-weight’ exercises will also come in-handy for staying indoors and self-isolation conditions. Get outside whenever feasible and enjoy some sunshine (and adhere to social distancing practices).
Nutrition wise, it might also be prudent to consider pegging back any metabolic stressors at this time. For example, strict ketogenic dieting may need to be relaxed; intermittent fasting or fasted-training sessions might also need to be tweaked. Having a good stock of your fuel source might be useful. For me, that means regularly fuelling with First Endurance line of premium products which, based on my personal experience, has always provided fast and effective endurance fuelling. Whatever your favourite go-to nutrition, fuelling regularly during this time will help to take the edge of fatigue and stress on the immune system.
What primary nutrition should I consider?
As much as possible, try to stick to perishable foods and primary produce whenever it is available. Have well balanced forms of plant and/or animal-based proteins. Get your daily intake of fruits and vegetables, ensure adequate intake of dairy and/or dairy-alternatives. In this increased time of being indoors, cook, create, share and be inspired with your food to stay motivated in the kitchen (especially if you have kids and teens!). Experts are also suggesting a course of immune boosting supplementation (cycling every 3-4 weeks), to aid being metabolically ready for viral (and bacterial) challenges. Several suggestions can be found in the literature such as Echinacea, Vitamin D3, high dose n-3 fatty acids and various forms of multivitamins. These can be found in a multitude of different forms and I encourage you to support Canadian-based companies that have credible scientifically-formulated products that are effective. First Endurance Canada also offers some excellent solutions.
Finally, if you do find yourself with cold/flu like symptoms and/or are concerned about tackling SARS-CoV-2 situation, do your utmost to maintain healthy nutrition. Based on some scientific resources, acute actions could include using paracetamol (versus ibuprofen) or even high dose Vitamin C has been suggested to help in some individuals. Anti-malarial medication (chloroquine) is now being promoted by some as part of potential treatment. Of course, always seek appropriate medical advice.
Best practises- COVID-19
Get used to social distancing. Self-isolate as much as possible. Be engaged about finding ways to change behaviours and be ambassadors to help others. Create sterile barriers when- and where- ever possible (washing hands, use of gloves and sanitizer on a regular basis), wipe common surfaces (door knobs, entry points). Best practises can be found as part of provincial and federal recommendations.
We are in unprecedented times and in a situation that causes uncertainty, anxiety and confusion. As athletes in the community we can do our part by maintaining our fitness and having good habits for ourselves. This in turn will enable us to help our neighbours, volunteer in the community settings or simply be there for our
families.
Keep up the good work, stay home and stay fit!
Dr. Spencer Proctor is a Professor of Human Nutrition at the University of Alberta, Alberta, Canada. He is an
aspiring tri and multi-sport athlete and is an Ambassador for First Endurance Canada.
(copied with permission from the awesome author)
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