Train. Cycle. Fit. Run. It’s June.

The sport of cycling is exploding. Friends you’d never imagine riding a bike are gearing up with clip-less pedals and shammies. All the cool kids are wearing helmets these days.

Thanks to event such as Gran Fondo, Centurion’s, endless Learn To Ride Clinics and a Canadian win at the Giro D’Italia cycling has taken a giant leap forward becoming remarkably attainable for anyone and everyone. Bike shops are embracing the spike in business and staffing their floor with knowledgeable sales associates to help onlookers find two wheels specific to their goals and lifestyle. The really good shops are taking it a step further by supporting them with necessary bike fitting, servicing, tools and all the sporty apparel. All this commotion means business to them so of course they are sharpening up and welcoming new sales with open tills. My sense is, however, that the shops that have been around for a while are genuinely excited about the growth of the sport and the new found passion that is spreading like wild fire. Many shop owners got into the bike business for the love of sport and wanted to share that thrill with others. They wanted a life surrounded by tires, tools, carbon fiber and chain rings. Chances are success has found them while simultaneously enhancing countless lives with the sport of cycling.

Riding a bike has played a significant role in my life and training protocol over the past 9 months. Since September ’11 to February ’12, I was unable to run due to a fracture in my femoral neck. Fortunately cycling, being non weight bearing and highly cardiovascular, was my sport of choice with some skate skiing and swimming thrown in for variety and cross training. It was not unusual for me to be logging endless indoor miles at Method Personal Training or on my computrainer 6 days a week. Riding in Method’s stupendous indoor cycling classes was as close as I was going to get to the paved road. The workouts are road specific and progressive in nature with almost immediate transfer to outside save for wind, gravity and potholes. Best of all, everyone else in the class was an avid cyclist, triathlete or mountain biker. The camaraderie of a class could be likened to riding in a pack whizzing down the highway. Come sunny weather and warm temperatures, all of us would be thanking the hours we spent building fitness in a cycling studio all winter.

Summer is quickly approaching. Daylight sticks around until well past my bedtime. If the calendar isn't telling us it is summer, the cyclists will. Driving home from the pool last Saturday morning, the witching hour for group rides to start (~8:00 a.m.) at a smattering of coffee shops around town, one would have thought the roads were shut to cyclists. My heart skipped a beat as I absorbed the volume of riders heading out on a glorious morning with temperatures rising to 22 degrees. Bike lanes were three deep, gears were clicking over, faces were smiling, pedals were circling round and round, and wheels were rolling smoothly along the pavement. It was the first Saturday Vancouver would be guaranteed beautiful weather and sunny skies. Arm warmers and balaclava’s not required. Cyclists planned ahead and were taking on the streets in grand packs soon to form a peloton, engage with friends and soak in the wind and oxygen.

June is the month when everything ramps up outdoors almost regardless of the weather. People are ready to get outside and I find myself joining in the fresh air wave. Finally back to a normal training regime with strong healthy running legs, a deep well of cycling fitness and significant time in the pool, the season ahead is looking promising. jasper and I have decided to oil my race gears with a few short distance events in June & July to set my system up for later season half ironman races in Maine, Vermont and Miami.

With these goals in mind, my training hours are increasing, as is the specificity to racing. Two mini training blocks with significant time on the bike (pointing up hill when I can) and longer running distances with stabs of intensity are now in the bank. Thanks to Specialized, I am now on a SHIV TT bike and Venge Road bike with all the bells and whistles. Equally as exciting has been my new relationship with Dizzy Cycles on West 4th. Dizzy, a major Specialized dealer, is supporting me in my racing efforts this year with supreme service, bike fit and gear. Dizzy has been on the block and in the hood for years. Everyone knows Dizzy and their untarnished reputation in the community. Dizzy is a cyclist’s institution, equally geared to the commuter as to the high-end racer with toned quads and no biceps. They can ride the ride and talk the talk priding themselves on having one of the best bike fit and mechanic teams in the city.

A bike fit process is extensive but essential if riding strong, long and powerful are goals. Dizzy follows the BG Fit (body geometry) protocol developed and perfected by Specialized. The Specialized Lululemon Pro Cycling Team
http://www.specialized.com/ca/en/bc/SBCWideGlobalPages.jsp?pageName=BGFIT under went a BG Fit and report on the benefits on the http://www.specialized.com/ website.

Fresh off an in-depth bike fit with Dizzy myself; let me summarize what their team did for me:

• Increased comfort riding in an aggressive aero position
• Increased power with every pedal stroke
• Adjusted saddle height to maximize hamstring and upper body flexibility
• Enhanced efficiency thanks to optimal muscle recruitment and activation
• Reduced tension in neck and shoulders
• Relaxed foot position with cleat re-positioning and re-alignment
• Best of all, reduced overall tension in my body when dismounting to head out for a run.

I can not underscore the importance of a bike fit with a professional. For comfort alone, it is worth the investment of money and time.

Dizzy has its own “new look” this year with new cycling kits and revitalized branding. The kits are kinda vintage, kinda retro but mostly sleek and sexy. The gear fits brilliantly and goes noticed when rolling along on my Venge. My relationship with Dizzy is just getting started. I am eager to introduce avid road cyclists, triathletes and mountain bikers to the talents and expertise at Dizzy. They are authentic in their service and stand by their products.

Off the bike comes the run. The bike to run was never a problem in my youthful days. My body just said, “run” and I ran, commonly passing everyone to take the win. 15 years later, I’d be fibbing if I said that the transition was still as automated. That said, I am experiencing some distance memories of flexible hip flexors, powerful gluts and quick turn over with energy to spare at the end of each session. For the most part, Jasper Blake, my coach, formulates a program so specific to my performance goals that our ongoing communication is helping to refine each session to near perfection. This, coupled with a functional strength program and opting for a minimal running shoe care of New Balance, the time on my feet feels light, fast and almost easy. New Balance suggested I try the new NB1400, packed with performance, edge, simplicity, and speed. Weighing in at 5.7 oz, this shoe feels like a slipper with just enough protection from road rubble. The fabric on the shoe is ultra supple with a seamless upper. Without even trying this shoe encourages fast, efficient strides with adequate cushioning and support. I’d easily take it out for a 5km or long distance training run.

June is here. It is the month to dial things in on the bike, hone run speed and splash around in a wetsuit somewhere fresh. Thanks to the explosion of cycling, new bikes, optimum fit and some solid fitness, motivation to find a peloton is made easy. Thanks to a pair of shoes that invites performance and weightless effort, running off the bike with new vigor is an effortless transition.

  

Race Schedule:

June 17th, Oliver Olympic Distance Triathlon

July 8th, Vancouver Olympic Distance Triathlon

July 15th, Lake Stevens Half Ironman 70.3

August 26th, Maine Rev 3 Half Ironman
September 5th, Vancouver Olympic Distance Triathlon
October 28th, Miami Half Ironman 70.3

Let's Do This.

Get’er done,

Christine

Method Personal Training, Announcement!

Dear clients & friends,

I am very pleased to share the newest addition of our team at Method with you. Welcome Christine Fletcher, Professional Triathlete and Method Ambassador.

We are making changes and efforts to improve areas that will bring better service and systems to you and there is no doubt Christine Fletcher is the person who will strive to do this with us.

If you are ever in the Method studio during the 8:00 a.m. and/or 5:00 p.m. indoor cycling classes or sporadically through the day, you may have run, quite literally, into Christine Fletcher or “Fletch” as we affectionately call her. Christine started training at Method over 2 years ago as a way to incorporate quality indoor cycling sessions into her already intense swim, bike, run program. She was drawn to Method by word of mouth and we were acquaintances on the triathlon scene years ago.

“Method represents my training hub that embodies excellence, passion, focus, dedication and community. I was looking for a place that would compliment my existing training program with threshold and progressive workouts. I found this and so much more. Over and above the awesome workouts are Method’s people, philosophy and positive energy. Method is a diamond in the rough. I am always trying to introduce new people to this gem of a training studio,” says Fletch.

Method has embraced Christine and her goals as much as she has embraced Method, our philosophy and the value we always promise to deliver to our clients. In an effort to support this budding relationship, we are very pleased to bring Christine on as an Ambassador of Method Personal Training and involve her in fundamental aspects of growing our services, strengthening the Method brand in the community and executing on new ideas that will elevate our own game.

Christine is heading into her 10th year as a professional triathlete having completed 20 Ironman including 6 World Champion Hawaii Ironman and countless Half and Olympic distance triathlons, running events and road cycling races. Over the next couple of months, we hope you will have a chance to exchange stories with Fletch and feel the positive impact both she and Method are having on your experience in the and outside of the studio. http://www.christine-fletcher.com/

Sincerely,
Jamie
Method Personal Training
2228 Marine Drive
West Vancouver, B.C.
http://www.methodpersonaltraining.com/

"For all your goals, there is Method"

Michael Ryan...Go Mikie Go...

Mike Ryan appears fresh, despite just finishing a spin class that seems to have brought the other participants to their knees. And yet he tells me, “I always add a couple of gears to the instructions, in order to make it a harder workout.” At 58 years old, he was the oldest in the class, and by far the fittest.


At an age where most people are slowing down, Mike is gearing up for the Schwalbe Tour Transalp, a seven-day stage race through the Alps and Dolomites of Europe. The tortuous bike race, referred to as the most difficult of amateur bike races, takes place this June.

Mike initially took up cycling when living in London, as an outlet from city life, while training as an actor at the Royal Shakespeare Company. He made the switch to cycling from running, which he found hard on his joints.

He fondly recalls being the only member of the peloton wearing a helmet, thanks to the advice of a friend and neurosurgeon, something that would save his life in his near future.

“A truck hit me, and dragged me some distance before the guys I was riding with were able to pound on the driver’s window and get him to stop the truck. I broke my collarbone, some ribs, and my pelvis.” Without the helmet, it could have been much worse.

Not someone to let a close encounter with death slow him down, Mike got back on his bike and started collecting titles, such as the BC Road Race Champion and the BC Hill Climb Champion.

But when he climbed on a mountain bike for the first time in the Cheakamus Challenge and won a spot in the top ten riders, he turned the heads of sponsor and bike manufacturer, Paul Brody. Mike switched his focus from the road to the trails, which culminated in his win at the National Cross Country Championship in 1994.

While some may attribute his success to seriously good genes, Mike thinks it is more likely due to his healthy habits. “I’ve been a vegetarian since I was sixteen, and nutrition and health have always been an important part of my life.” Aside from working as a carpenter, he is training in his spare time to become a pilates instructor. “Any repetitive sport requires you to have balance. Pilates can be very helpful with this.”

Besides his regular diet of fish, beans, and plenty of vegetables, Mike has been using products from his sponsor, Flora Manufacturing, such as their popular Udo’s Oil. “I’m feeling strong and energetic, my body is responding to the training and I’m recovering well.”

He’s not likely to slow down anytime soon. “Cycling is part of who I am. It’s a part of my life.”

So to the Tour Transalp and beyond, go Mikie go.

For All Your Goals, There is a Method" -Jamie Armstrong, Owner of Method Personal Training

What makes Jamie Armstrong so unique?

It takes about five minutes with Jamie Armstrong to understand why he is one of the most sought-after personal trainers on the North Shore.

“What fires me up is helping people to achieve the greatness within themselves,” he says. “When people leave my gym feeling fantastic, I’ve done my job.”

His enthusiasm for health and fitness is legendary. He opened his gym, Method, at 21st and Marine Drive in Ambleside four years ago, which offers popular indoor cycling classes and personal training. The gym has grown steadily since it opened its doors, entirely because of impressed participants, who come from as far as Kitsilano.

“There is nothing like this anywhere on the West Side,” the gentleman beside me panted between hill-climbs during my last class. “For me, it’s worth the commute.”

The first time I walked into Method, I was struck by how hard everyone was working, both the trainers and the people in the class. The second thing I noticed was the positive energy in the room, the shouts of encouragement and high fives that abounded. This is a place where fitness goals are realized.

Jamie comes by his passion honestly, and precisely. He remembers the exact moment he decided to dedicate his life, both professionally and recreationally to athletics and wellness.

“I was in grade one, and my teacher put me in a race for kids in grade three. I remember the huge feeling of accomplishment I felt when I returned to the classroom, and I thought to myself, ‘this is what I am supposed to do.’ I haven’t stopped running since.”

He is not exaggerating. Despite having a three year-old and a baby on the way, Jamie’s personal athletic goals loom large. This year, he plans to compete in the Hawaii 70.3 Ironman, followed by the Schwalbe Tour Transalp, a seven-day road biking stage race through the Pyrenees.

People might find it hard to prepare for one of these races, not to mention two of them back to back, while working full-time with a young family, but that doesn’t faze him.

“I’m not going to win, but my personality is to race as hard as I can. I’m not a big excuse guy, it is what it is. Sure, I’d like to have all day to prepare for these races, but when I got married and started a family, my life really started.”

His resumé of races is as varied as it is elaborate, and you quickly get a sense that Jamie is willing to try anything. Amongst others, he has completed the 36 mile Run to the Sun up Haleakala, an ultra-marathon that sends runners from sea level up to the summit of the Hawaiian volcano at 10,000 feet; and a 5 day stage race running through the Sahara Desert with his wife, Sharon.

While most of us struggle to simply keep fit, Jamie dreams of one day completing the Canadian Death Race, a 125 km ultra-marathon in the Rockies, as well as the Ironman Triathlon in Kona.

Completing such awe-inspiring feats takes more than just a lot of training – it also takes careful consideration of nutrition, and not just on race day (or week, as the case may be). Jamie is sponsored by Flora, the distributor of Udo’s Oil, amongst other nutritional supplements. Aside from a healthy diet and attention to hydration, Jamie uses a host of Flora’s products, such as Floravit and Beyond Greens, and his personal favorite, Udo’s Oil, a unique blend of omega 3,6, and 9 essential fatty acids that is popular amongst athletes.

“The overall effect has been really positive,” he says. “I enjoy finding ways (naturally) that I can improve my health and performance and it feels like I am doing both with the Flora products.”

In speaking to other athletes who rave about Flora, this is just the beginning of the positive changes their products make. Speeding recovery, reducing inflammation, and improved sleep are as vital to an endurance athlete as their steely desire to push themselves harder and longer. Considering his athletic endeavors, Jamie can use any help he can find along his path to success.

So why not stick to a regular race schedule of 10K’s, with perhaps a few marathons thrown in for good measure? What motivates Jamie to enter these extreme races? “When someone says I can’t do something, I make it a point to do it.” Aside from the camaraderie and challenges these races present, he relishes the opportunity to push his own personal limits.

So don’t tell Jamie Armstrong he can’t do something. He’s liable to turn around and do it.

By Deanna Wigmore http://www.motherstonic.com/

Training Decisions

Decisions. We all make them. For better or worse, we are constantly faced with situational dilemmas, directional options, moral quandaries, self-compromising considerations or self-propelling invitations. The array of decisions we make on a daily basis is endless and when attentive and aware any outcome is a good one. Either our decision was the best option all around (for you and anyone else affected by the decision) or facilitated an impactful lesson, which will be of benefit when similar circumstances arise in the future.

Ironically, an unplanned detour is often staged along our perfected paved road with massive unavoidable “caution” signs flogging the sidewalks. Congestion and road rage often ensue even though we’re not the one in control. Frustration, anger and denial fuels more internal angst. Surrendering to fate is a lofty deposition even though we know it is the enlightened reaction. With perspective, we may decide to chill out and accept that what will be will be, no shame, no guilt, and no attachment, just acceptance. No matter how disastrous the detour, the decision to let go for most of us becomes an attractive option. If you are feeling perplexed by reading this, you are enlightened and the rest of us are envious.

As athletes, we are driven to succeed at our sport. We are notoriously focused on gaining fitness, speed and endurance with every workout. We gain inspiration from the droves of athletes that surround us in our athletic circles to keep going strong. The decisions we face in training are seemingly simple to the armchair observer that sleeps when tired, eats when hungry, and moves as the earth rotates. But, in reality, highly functioning athletes frequently encounter mentally challenging complex puzzles to assemble thanks to the gravity placed on the potential outcome. If the said athlete is beyond the scope of reason, the making of a sound decision may warrant a third party mentor or coach to step in with perspective. If you can relate, you are not alone.

As the tulips bloom so does the specificity of my own training sessions. Without coincidence, so does the complexion of decisions I am faced with as it relates to training despite having a very solid program and long-term performance goals. Do I swap a glorious spring ski day with friends for a solo 4-hour bike ride with gloves and booties? Do I stay in Friday night resting for the big weekend ahead? Or do I keep my open-minded mentality and train with 100% given my time, energy, recovery and goals without constraints, rules or rigid ideals?

This train of thought led me to wonder why so many goal-driven and highly inspired athletes find themselves in a predicament when their training feels threatened and their goals appear in jeopardy. The reasons are many. The rational is rare. Here is only a handful of what I come up with. Please add.

· Predicament #1: Programs. Most of us follow a pre-determined training scheduled as prescribed by a certified coach. Decisions become complicated when we fail to recognize that a program is only a guide. It can always be (and should be) adjusted according to our recovery and motivation levels without guilt or fear.

· Predicament #2: Recovery. The inability to recover from workouts is often difficult to accept. If fatigue and stress progressively build, a forced rest is no longer option. Being decisive about necessary rest is often beneficial in the long run in contrast to unplanned and longer-term rest. The decision was made for you.

· Predicament #3. Injury. Injury interrupts the prescribed training schedule. At some point, a decision was made to keep pushing through the discomfort, telling ourselves it will pass, my physio will fix it, I’ll ice it down after the session, nothing stops us. Injury plays havoc on an athlete ridden with drive and the unwillingness to stop training. Again, the decision to push an overuse injury only presents one possible outcome: ceased training until the injury is healed. Why didn’t we stop when it hurt?

· Predicament #4: Trust. The lack of trust in our training seems to pose interesting decisions for athletes. For example: Should I add time to this ride, run or swim? Should I push harder in this set? Should I be doing as much as my training partners? Should I take a day off? If there was a plan in place for the workout, we love to change it for our ego not our fitness.

· Predicament #5: Peer Pressure. Training in a group fires a multitude of decisions. Route? Intensity? Workout sequence? Individual goals are often lost in the heat of a group workout. How does one always make the best decision in light of their goals without compromising the greater community good?

· Predicament #6: Nutrition. With energy output comes nutritional considerations in hopes of fueling the body with clean and nutritionally dense foods. Typically, the more active you are the more motivated you are to put healthy fuel in your tank. Decisions and options are many.

Any athlete remotely interested in perfecting their sport intends to make sound decisions that will reap speed and power. A conundrum is encountered when egos could be wounded, peer pressure seeps in and blinders cloud a vision forcing poor self-sabotaging outcomes.

Personally I am inspired by athletes achieving greatness in sport thanks to learning what works for their own bodies and recovery cycles. Some athletes may need 30 hours per week, some may need 10 but both perform to their potential. Check out this Triathlon Magazine on Sami Inkinen as proof of individualism and awareness: http://www.purplepatchfitness.com/education/articles/sami-inkinen-natural

This article is simply an attempt to inject perspective into decision-making and relieve everyone, including myself (especially myself), of the self-inflicted complexities of training decisions. When encountered with a training decision, I have always benefited with doing one of two things: 1) Call my coach, Jasper Blake, to discuss my options. Without fail, he sheds light and encourages the best decision. 2) Consider the big picture in sport and my long term plans. I ask myself, “Will missing this one run really affect my performance? Unlikely. Will training on my scheduled rest day help me be stronger for tomorrow? Unlikely. Will my friends, family and training partners think less of me if I sleep in today? Unlikely.”

Training decisions have been popping up in my little life since running around my neighborhood block in Keds™. My only hope and resounding intention is to become more proactive in the process instead of the other way around. The outcome is far more empowering when I make the decision instead of something somewhere with much greater power and no options to negotiate steps in.

Simplify the decision making process by reflecting on your long term goals and toss in heaps of perspective, chances are the answers become crystal clear coupled with heightened motivation and confidence.

Christine

Mount Washington Loppet 30 km - March 31st, 2012

As I scampered to seed myself with two minutes to spare before the start of the Mount Washington Skate Ski Loppet, I spot Silken Laumann. She was dressed in a bright pink technical jersey with a floral beanie. Her vibrant smiled glowed and her athletic build towered over her peers. Although geared up in cross-country equipment, she was not participating but rather cheering on the competitors and celebrating in the festivities. Having followed Silken’s Olympic career as a 3-time Olympic medalist including her 1992 Bronze medal when she inspired the world with courage, perseverance and hope after overcoming a devastating leg injury just 10 weeks prior to the Barcelona Games. This accomplishment was realized despite being told by doctors she would never row again.

Silken and I exchanged an enthusiastic greeting as though we were long time friends. Although I kept my cool, I was star struck and jittery with awe. Gratefully, this interaction injected more positive energy and focus prior to an event that was now starting in 30 seconds.

More inspiration came from one of Method’s personal trainers, Ashley Holden, who joined me on a girl’s athletic adventure and to offer moral support. Ready with her vocal cords, spirit and camera, Ashley was taking in the excitement of the race as well as making her own way through the trails once the racers would be long gone for the 30 kilometer loop. It was not lost of me that Ashley’s precious Saturday (normally her long ride day in preparation for the Kona Honu Half Ironman in June and Ironman Canada in August) was sacrificed to join me for this race get-away. Since we never stopped chatting, laughing, eating, moving and dreaming up our next “big idea”, it’s fair to say we both lucked out on a great time away from the regular routine.

This would be my third Loppet of the season and I was quietly confident in my ability to execute a strong race. For the past two weeks prior to the event, my body was firing on all cylinders. I felt recovered and energized with significant depth in my engine. What a difference this was to sensations I felt in late February and early March. Life seemed busy then and lingering fatigue had a strangle hold on my energy. Nothing feels worse. Mid-March, I made a conscious effort to increase my Omega 3, 6 and 9’s (Udo’s Oil), Vitamin D, Iron (Floradix) and Greens along with extra sleep and less commitments. Over time, the internal fog cleared and a new found skip in my step returned.

The start of a loppet is not dissimilar to a stamped of Bambi’s slipping on a skating rink using the herringbone technique. Occasionally, skiers will collide, trample, slip, lock gear and ultimately swear. It’s much like a mass swim start except more oxygen and a hard landing. Typically a steep hill separates the field from the front, mid and back of the packers. The Mount Washington race organizers planned it well and planted a steep ascent within the first 500 meters. This gave me a chance to find a rhythm and position myself with others equally matched in speed and fitness.

The course was unforgiving for the entire 30 kilometers. The first half offered up long false flats, extended climbs and one nasty hairpin turn. Small packs of skiers formed, working nicely together for the first 10 kilometers. I found myself with a few solid yet somewhat sketchy skiers offering less assistance than interference. I made a conscious decision to slowly pull ahead in search of an uncomfortably maintainable pace. The race course lapped back through the staging venue before jutting out to the Lake Approach loop. The terrain became far more undulating, curvy and technical within beautiful tree lined pathways and hidden turns. My mind was sharp, my lungs were pumping and my legs were burning. I was in the zone with almost no one in sight and no sounds behind me. It was only the last five to seven kilometers when my gas tank started to dwindle. As luck would have it, the universe planted a jackrabbit 500 meters ahead to chase. It was evident that he was losing steam since I gained a few extra meters with each climb. It pushed me that little bit extra until we finally exchanged positions and saluted our relative efforts. I never did thank him but hope someone returns the favor on his next race.

Without mile markers to indicate distance, it was only my internal clock and experience guessing at how much of the race remained. Finally signs for Raven’s Lodge appeared and race markers lined the snow. The sweet sound of crowds and cheering became louder and louder. And whom do I spot but Silken Laumann, standing on the sidelines yelping at me to “go go, great job”, smiling from ear to ear in support of all the racers. Albeit far from the Olympic Games, it was disbelieving to have Silken cheering for me under any conditions!

The course took us up a short climb before a sharp turn to the finish line. It was during this section that I found my thoughts drift to Ashley, wondering if she was still out gliding the trails or bored to tears in anticipation of my arrival. She was neither. Instead there she was at the finish, as she said she would be, celebrating my arrival as the first female finisher. Her expression read like a book as I predicted she would soon be taking up the sport of skate skiing with gusto.

Once my post-race cough wore off and the excitement of a hard effort, us girls piled into our car heading to the Ferry terminal. Once parked in our designated lane for the 3:00 p.m. sailing bound for Horseshoe Bay, the two of us yanked on our New Balance Minimus Zero runners and headed out for a short run along the Nanaimo marina. We were out, back and flushed just in time to start the engine and rolled onto the boat.

Post-race - Ashley & Christine on the Ferry!

Two bonus observations came up during and after the race. Jasper Blake, my coach and confidante, pointed out the first observation as we debriefed post-race: pebbles are in fact being tossed into my pitcher (reference: “The Crow and The Pitcher”) and slowly but surely, my strength is building and finally surfacing (as witnessed at this race). The second bonus observation was thanks to Jamie’s incredible cycling sessions when he asks us for a tempo effort followed by a challenging yet slightly under tempo effort. I liken this type of drill to that of maintaining momentum after cresting a tough hill climb. This is a true test of fitness, endurance and ability to recover from huge efforts. As I crested each Mount Washington hill, I felt gratitude for all the times Jamie pushed us a little further.

For anyone considering the sport of skate skiing, let me encourage you to test it out. The action has tremendous cross over to running, cycling and swimming as well as being the highest aerobic activity option on the planet. Nothing compares to gliding along the snow using powerful strokes and a strong rhythm. The undulation of the trails, the speed of the descents and the surround nature encompasses the sport of skiing. All your senses will be tested and hopefully set your stage for a fulfilling summer of sport and success.

Christine

Race results:

http://strathconanordics.com/loppet/

"Our mental strength is where our potential lies. How do we use our imagination to create our future?"
~ Silken Laumann

Core Running = New Balance

I was 15 years old when I went for my first “real” run. I wore bulky, over produced Etonic running shoes. They had white soles, white leather detailing and very white thick nerdy laces. Anyone watching me jog by would think I was wearing marshmallows for shoes. I progressed to a Nike runner with pronounced arch support and a thick sole weighing in well over 14 ounces. For years, I shopped at La Boutique Courier and Boutique Endurance in Montreal and ran my first 5km, 10km and marathons with products from these “purist” running shops. All the well-meaning and seasoned sales staff advised me that with my flat feet and Morton’s Toe, my shoe options would be limited to the “stability, control, support” shelf. This advice was gospel to my eager and believing ears.

Over the next 15 years, I went on to invest in every running shoe on the market using those descriptive features and benefits– stability, support, control. To this day, my shoe closet has 10 runners for every one sexy pump or knee-high boot. My collection has, however, evolved to include a range of lighter weight stability shoes, trail runners, adventure racers, racing flats and most recently, two pairs of New Balance Minimus Shoes: the Minimus Zero and Minimus Trail.

Minimus Zero

Minimus Trail

Sports medicine practitioners, kinesiologists, exercise physiologists, human performance experts, running coaches, running bloggers, as well as weekend running warriors have heavily debated the subject of traditional vs minimal shoes. In simplistic terms, findings prove that a less corrective shoe and a progressive training protocol will produce biomechanically efficiency, improved neuromuscular control, reduced injury and ultimately improved economy and performance. However (and this is a very important however), the key to owning these running attributes is in the progression to becoming a minimalist shoe runner. Umpteen running protocols exist to guide newbies in their new slipper-like runners. And speaking from experience, I would highly advise seeking advice from a knowledgeable running professional and strictly abiding by the pre-determined rate of advancement.

In my case, an expert sought me out. Curb Ivanic, founder of CoreRunning.com read my blog reporting on my running “come back” after a 6-month injury influenced hiatus. Curb coins himself a running nerd with serious credentials and qualifications to back up his passion and expertise. His CoreRunning.com business seeks to help anyone that wants to improve his or her run performance. While his protocol with every athlete is based on developing a strong foundation (fundamental movement skills) before moving into the fitness aspect (endurance, strength, power, balance, coordination) and technical skills (biomechanics and economy), Curb customizes his approach to every individual once they have undergone an assessments, gait analysis and muscle testing under his watchful eye.

After reading about the severity of my injury and my slow journey back to unihibited running, Curb suggested he might be able to help. Following run specific tests, a thorough gait and form analysis, mobility testing, muscle balance assessment and some in depth discussion about my run history, Curb summed up his findings and how we could unleash some run potential with a healthy and progressive approach. In less than one week, we met again to review a customized strength and mobility program as well as the “Interval I” 8-week running protocol using a minimal running shoe. Here is the protocol: http://www.therunningclinic.ca/medias/pdf/interval-program-i-2.pdf

Curb, being an avid proponent of going back to the basics, believes that we can re-teach our neuromuscular pathways, recruit the proper muscles for force application, and develop a natural running gait by developing our fundamental movement patterns, dynamic fitness and sport specific skills using a minimalist shoe. In his view, I was the perfect candidate for success since my running was in fact starting over from square one. Square one felt like a purposeful place to start.

In less than a month and a half, my progress has been nothing short of phenomenal thanks to Curb and my long time coach, Jasper Blake http://www.b78.is/ (also a running guru with a rich running pedigree and minimalist shoe supporter). The strength and mobility program has noticeably improved my muscular recruitment, core stability and gait pattern. The progressive run protocol (in a minimal shoe) is re-training my neuromuscular patterning. Having started with 3 x 1 minute run/1 minute walk and only adding 1 minute each day allows my body, joints, muscles and brain to adapt and absorb the effort. The stress is methodical and progressive with virtually no margin for overuse.

With no need for orthodics, corrective shoes, and an air of lightness in my step, I found myself researching all the minimalist shoes making impact with respected runners. In a few quick days, Hayley McGowan of Method Personal Training introduced me to Jordan Cluff, co-owner of the New Balance Vancouver, Delta and Langley Stores. Jordan was well versed in my athletic career and quest to integrate a minimal shoe into my running program. Following a lengthy discussion on the philosophy and research behind a minimalist approach and the R&D behind the various minimal New Balance shoe options, Jordan had me try on over 6 pairs for feel, fit and function. Without much debate, I was ecstatic to leave the store with two minimalist shoes (the Minimus Zero and the Minimus Trail) ready to start training new running mechanics. Here is a link to a great video clip of Jordan explaining the Minimus Zero shoe. http://www.newbalancevancouver.ca/info/new-balance-minimus/

In my research on New Balance and the evolution of the Minimus shoe, I found this summary to be very helpful: http://www.newbalance.com/performance/running/nb-minimus-zero-9-things-you-should-know/

Without a doubt, nothing feels better than running in a lightweight, airy, freeing and roomy shoe, especially after a holistic approach to training that prepares the body to run. Born To Run by Christopher McDougall is a great read for anyone questioning the possibility of applying a minimalist approach to running. I welcome your experiences with a minimal approach to running and maybe even life.

Off to clean out my running shoe closet…

Happy Strides.

What Is Your Method?

Most evenings, as a ritual to unwind and enter a sleep like state, I take ten minutes and peruse the multisport websites. Typically, Slowtwitch accurately reports on the latest race results and athlete interviews. Once in a blue moon nuggets of insight stick with me. They get filed away in my memory bank only to be retrieved when I need reminders from seasoned athletes or sport historians. This is, after all, highbrow literature only read by the gifted and educated few.

Of late, two articles resonated with me. One was an interview with Brian Lamar, an ITU Pro Triathlete newer on the racing scene. He lives in LA and balances his professional athletic career with a full time teaching career. Victor Plata, an Olympic triathlete and world champion with an outstanding athletic pedigree, coaches Lamar. In the interview, Lamar shares one of Victor’s analogies related to the cumulative effect of methodical training: 

Lamar says, “Victor has a great way putting things in perspective. He has this analogy that he uses when discussing training. He likens training to Aesop’s fable of “The Crow and the Pitcher.” In the fable a thirsty crow comes upon a pitcher that has water at the bottom, beyond its reach. The bird then drops pebbles in the pitcher until the water rises to the point where it is able to drink. Training, he says, is like dropping a pebble into the pitcher: the change is imperceptible. But gradually you are building strength and endurance, and one day you will reach down and the speed you’ve been looking for will be there. This mindset helps take some of the stress off of workouts. If I have an off day or I don’t think I quite nailed it like I’d hoped, he’ll say, “just another pebble in the jar.””

Calm thoughts float in to my mind after reading this analogy. My jar is filling up with pebbles thanks to all the purposeful training sessions invested in rebuilding fitness and athletic confidence since three bolts were screwed in to my right hip last fall after a bone fracture. The fable gives meaning to the regularity and consistency of daily training sessions. It underscores the truth behind the saying that “patience is a virtue.” It breeds gratitude for being able to spend time moving our bodies knowing strength and endurance are the eventual result after repeatedly practicing the movement patterns. And best of all, it makes the rewards from the journey so much sweeter.

The second article deals with the topic of “training as much as possible”. http://www.xtri.com/features/detail/284-itemId.511713556.html  The article mainly speaks to endurance athletes that are training for long distance events such as Ironman races. It highlights the difference between an athlete that can afford the luxury to nap, wear compression socks, seek regular recovery treatments, and follow near perfect fuel habits to an athlete that works full time with 2.5 kids and maxes out at 6 hours of sleep per day. The message in this article speaks volumes since I often find myself in conversation with workout enthusiasts pining for more time to train yet constantly complaining of fatigue and ongoing obligations that impinge on scheduled workouts. As noted by the author, the stresses of life are often more taxing on our bodies than any given training session. The unrelenting combination of the two is a recipe for a mental and physical burnout. Fortunately there is an easy solution.

 

The fable and the training dichotomy highlight answers to questions we athletes are constantly asking ourselves:

“Are we getting stronger, faster, more skilled?”

“Is the consistency of training paying off?”

“Are we recovering from our training sessions?”

“If we sleep in, will my (swim, run, bike) be stronger tomorrow?”

“Are we balancing our training with life responsibilities?”

“Is there a method to our madness?”

If the answer is categorically “yes” then you are in the drivers seat. Keep on steering the ship and go back to the fable analogy for perspective or skip a session if your kids concert ran late.

This leads me to some exciting and recent news. As of last week, I formally partnered with Method Personal Training founded and owned by Jamie Armstrong. Method is a one on one personal training studio in West Vancouver, British Columbia. A small team of dynamic, highly skilled and ultra energized athletic trainers dedicate themselves to bettering the lives of hundreds of clients through personalized fitness protocols. As I witness every time I step foot into the studio, Jamie and his crew are offering unrelenting support and motivation to each and every client aspiring for more health, fitness and strength. The subtle trust and mutual respect perulates evidently  between trainer and client.

For the past two years, I have been a regular participant of their infamous cycling specific sessions and earned the affectionate reputation of “The Girl That Does Back-to-Back Classes.” (No Tattoo). I often turn up after a swim session with plans for a short run or strength workout to follow. I am one of many doing the same thing and as luck would have it, many of us do it together.

Method attracts powerful-corporate-time-efficient executives, stay-at-home-fashion-forward mothers, ultra-fit endurance athletes and one-hour-a-day twice-a-week exercisers. Whatever the persona of those training at Method, one thing is consistent amongst the clients – they are all inspired, believing, committed and methodical in following Jamie’s approach and philosophy. Proudly, I consider myself on the top of that inspired, believing, committed and methodical heap.

The Method Team: Jamie, Arimo, Hayley, Sharon and Ashley have the “X” factor ongoing on. It’s difficult to put a finger on it, but there is a "something unique” factor that exudes from the Method studio. Better yet, everyone wants to be a part of it – group event participation, destination races, 15+ cycling classes per week, Gran Fondo training rides, triathlon camps, sweat for six workouts, one on one sessions, coffee at Crema and everything in-between. Very often it is the in-between that influences highly functioning people to loyally return for huge exertion and energy expenditure, day in day out, year after year.

Speaking from personal experience, Method has been and continues to be a very important ingredient to my training protocol. It contributes hard-wired cycling sessions in a social and structured environment with super skilled trainers overseeing my whereabouts. It gives me a place to join in and share experiences about life, goals, injury and recovery, adventures and new discoveries. Little does he may know, Jamie sheds new insights (aka: little nuggets) every time I show up for a session. He is innately wired to offer precise guidelines that when followed, practiced and embraced breed excellence.  And I want to be excellent, don’t you?

Jamie and I formalized my role as an ambassador for Method after my sharing with him how grateful I was for what his organization has brought to me as a professional athlete thriving in the Method environment. I am very proud to be onboard and share the Method story with as many people as would benefit. Slowly but surely, the vast majority of my active peers are accompanying me for a Method experience. If my consistent attendance encourages others in any small way, the return benefit is far greater than could be expressed.

On the race scene…

The snow continues to fall in the west coast of Canada. Whistler received over 4.5 feet of new snow last week. This climate phenomenon has influenced my training strategies, keeping me off the roads and onto the cross-country trails of Cypress Mountain and Whistler Olympic Park (Callaghan Country). Fortunately, the fitness gains and enjoyment factor share no competitors. As an attempt to fire up my competitive juices, I jumped into the Payak 30km Loppet at Callaghan (Feb 25th) as well as the Sovereign Lakes 30km Loppet (March 10th). Both welcomed top-notch athletes and challenged my ski skills and race fitness. Both factors benefited tremendously from the experiences only to best serve me for one last 30km Loppet on March 31st at Mount Washington, Comox, BC.

After all this skiing, my legs, lungs and mind will be ready to roll when my new Specialized bikes arrived for 2012!

What is your method? If unsure, please join us at Method Personal Training. We will make you excellent.

Christine

2012 Has Arrived.

February is always an uplifting month. The dreary days of January are over, the snow levels are typically quite favorable at Whistler and Cypress Mountain (where I have been known to traverse the high alpine or glide through the cross country) and the majority of our wet west coast days turn sunny. This February, elation meets entirely new dynamic motivation and excitement.

After my surgery on September 13th, 2011 to repair a fractured femoral neck, I went for my first run today. This a major breakthrough considering the snail pace progress over the last 5 months. It went something like...absolutely sedendary to slow movement to gentle yoga to even gentler swimming to indoor cycling to carefully planned strength exercises to monotonous minutes on the elliptical to finally...wait for it...February 8th, 2012 when I was gifted with the freedom of a slow jog outside. While the pace was pedestrian (10 minute / mile) it was a running motion nonetheless. It was outdoors in the fresh air with the birds, sunshine and ocean views.

For the past several months my sole focus has been to heal and recover from a broken hip and the trauma of surgery. Health is a precious gift. Freedom of movement should never be taken for granted. Being an athlete requires a number of essential ingredients of which health and movement are key ingredients. As my body continues to repair itself and embrace its new found freedom to move, my mind must also make subtle adjustments. As I said two posts ago, this adjustment has not been overwhelmingly difficult thanks to a teaspoon of openness and an ounce of willingness to accept, adapt and surrender to the process of healing from an injury and knowing that this too shall pass on its own time. Don’t get me wrong, I am far from self-actualized but I do consider myself coachable, teachable and trainable. I am always ready to absorb any sound guidance if coming from supportive and trusted sources. Thanks to a trusted source, my journey back to health felt positive, enriching and maybe even bordering on enlightening.

This “setback” now coined “opportunity” gave me a chance to reframe my vision as an avid and elite participant in competitive sport. More importantly, it underscored the importance of tuning in closely to any future signs of overcompensation whilst steering clear of all the wonky things we endurance athletes do to get a bit more speed. My injury (after the fact) was not optional and therefore can only be an “opportunity”.  Funny how that works out nicely.

October through to December were very social months. With no early swims and late day runs to rest for, I opted to engage with friends (and Sunice logoed crutches) on the town. Since my body didn’t need to recover from a hard workout, I fueled with alcohol and delicious food. As movement became possible, the allure of the nightlife lost its luster but my attitude remained and still remains relaxed and playful. This attitude is one I plan to hang onto since it seems to be helping my swim times and bike wattage. If I feel energetic one day, I give my gusto. If I am exhausted when my alarm goes off at 5:00 a.m., I roll over. There is an associated sweetness with being true to your self and respecting your inner voice.

Jasper Blake continues to guide my training and coach my mind with openness and unconditional support. Together, we decided that I have a solid triathlon-racing season ahead in 2012. My bone has healed remarkably well thanks to rest, Vit D, Cal Magnesium, Udo’s Oil and a hefty dose of Greens. Judy Chambers of Dynamic By Nature reworked my nutrition plan to reduce the acidity in my body and consume a vast amount of bone building nutrients. Ivan Duben worked on my fascia and released all the nasty tension around my IT band, gluts and hip.

Since January, I have been easily found cycling with the pack along side Jamie Armstrong, Arimo Evans and their fantastically motivating clientele at Method Personal Training, swimming with the Vancouver Dolphins Masters Club at the Aquatic Center, gliding the trails at Whistler’s Olympic Nordic Centre or lifting weights with a solid squad of keener's at Steve Nash Fitness Club. And now, more and more, I’ll don my runners and jog along the Kitsilano beaches and through the oxygen plentiful trails of the UBC Endowment Lands. As the sun shines brighter and warmer, my Specialized bikes and I will start rolling over the West Vancouver hills, climb Cypress Mountain and maybe even hit the ever glorious Sea2Sky Highway leading us to Squamish and Whistler. Wherever I am these days, it is with a light heart and playful mind yet focused and purposeful effort. I never show up to win a workout. I show up to play the game, enjoy the sport and love the movement. I engage for the feeling of freedom and rawness associated with sports. I “train” because I have goals and because I chose to.

My Half Ironman Races as a professional triathlete include:

• Mont Tremblant 70.3, June 24th, 2012 
• Muskoka 70.3, September 9th 2012
• Miami 70.3, October 28th, 2012

Many more races before, after and during.

2012 Has Arrived.

Life is Good.

Almost seven weeks post surgery.
3 massive screws implanted in my right hip...and they are there for life says my surgeon.
New found time has opened new doors and new experiences.
A change in perspective has been the only option and a saving grace.
Gratitude for my friendships, family and sense of self has been pouring over me.

There is no doubt, I am looking at my toes alot more then I used. With a little buff and polish, they are not as horrible as I've always thought. Life is good.