Category Archives: Uncategorized

Get your entries in as there is still space for the Icebreaker 10 Km (in Calgary).

Click here for more info:
http://calgaryroadrunners.com/index2.php

Today as I was enjoying my Kona coffee I was thinking of what can be my next giveaway. As you know a while ago I made a draw for a new Cobb saddle which was won by Tanya. I now want to giveaway a Timex Ironman GPS speed and distance watch. This is the watch that I train and race with and love it. It has everything you need and more for triathlon training.

So how can you win it?

Ok, so all you need to do is send me 10 questions you have about triathlon. These could be anything from doing your 1st sprint triathlon all the way up to Ironman questions. There are no wrong questions.

Just send me an email with your name and questions. If you do not have my email watch my video or use the contact page to send in your answers.

If you want to double your chance of winning, post your questions below and you get 2 entries. If you want a 3rd entry then follow my blog (which you can find in the right hand corner of the traditional website i.e. non mobile site).

Good Luck and I look forward to making the draw on March 10.

Just last week I had an athlete come to me and say Todd I have a sore IT band. We talked about running volume, stretching, running shoes and altering the weekly schedule. I then emailed the in-house expert Louise Taylor from THE Downtown Sports Clinic her opinion. Below are Louise’s thought. Thank you for sharing Louise!

Iliotibial or ‘IT’ band pain generally refers to pain or tightness around the outside aspect of the knee. The IT band is a big sheath of connective tissue that runs from above the hip to just below the knee and is part of the lateral support system of the leg. Several hip muscles attach into the IT Band as well as the lateral hamstring and lateral quadriceps.

Pain or tightness along the IT band, at the lateral knee or around the kneecap is common in both the cyclist and runner.  Weak lateral hip muscles, a stiff hip joint, tightness in the quadriceps and hamstrings, a weak core or faulty foot mechanics can all be factors contributing to this painful and debilitating dysfunction.  Initially, pain or tightness will come on during activity and subside quickly with rest.  In a more serious case, pain can become more constant and quite severe leading to forced cessation of activity.

Deal with this problem sooner than later!  When painful, inflammation of the sore IT band tissues can be helped by icing and rest. Activities to strengthen the hip like side leg raises, one leg bridge or resistance band exercises can be very helpful.  Stretches of the hip and thigh are also generally indicated.  Using soft tissue self massage tools like foam rollers in the buttock muscles and along the IT band can also help to loosen tight tissues.  More advanced mobility, strength and alignment exercises using fundamental movement patterns like squats, lunges, single leg squat and lateral lunges can be used in rehabilitation but also for prevention.
Although many athletes can develop IT Band pain, the causes are variable and unique to the individual.  Evaluation of mobility, flexibility, strength and alignment can be invaluable to sort this nasty problem out.  Don’t keep running on a troublesome IT Band or you may end up on the injury roster for a frustratingly long time.  Better yet, learn about your personal risk factors before problems develop.

Louise Taylor
Physiotherapist
BMR PT, MClSc PT
The Downtown Sports Clinics – TD Square
thedowntownsportsclinics.com
300, 304. 8 Avenue SW
Calgary, AB
403.233.7007

Wasa Lake Triathlon: June 9-10, 2012

Registration is now open for the Wasa Lake Triathlon in Wasa Lake Provincial Park, BC. It is located about 30k north of Cranbook. This is a very family friendly venue with a Tri Kids event on Saturday and Sprint and Olympic events on Sunday. The lake is beautiful and there is lots of sand for the kids. You can stay in the campground on site but be sure to book for this weekend as soon as it is allowed (90 days prior) as it fills very quickly.

This Olympic course has always been known as very “fast and flat”. Last year they changed the out and back bike to be on smoother pavement and included some fun rollers (I think 5). In my opinion, this was a huge improvement. I now consider the bike course “fast and fun” with a net descent on the back portion.

There is also a relay event for teams of 2 or 3. What is unique about the relay at Wasa is that a person can be on a relay AND compete solo. This comes in handy if there is a person who wants to do the event but doesn’t want to swim. My husband and I team up and he gets to use my swim time but then do the bike and run portion. I get an overall individual time and he and I also get a relay time. They allow 40 relays to compete.

See the race website for more details: http://www.rmevents.com/

Early bird registration ends March 31, 2012

No Limits was well represented last year and I think it would be fun to have a group attend again this year. If you have any questions, post as a comment here and I’ll answer.

Who’s going to join me?
Coach Mary

No Limits has just introduced a new Sprint Triathlon Training Program called Sprint 101 Training Class.

This is a brand new program designed for new triathletes who are looking for guidance along their journey to complete their 1st Sprint Triathlon.

The class is set to start on Jan 30 and the goal race will be the Strathmore women’s triathlon. We will also have another sprint target for the guys and others who are unable to compete at Strathmore.

Please follow this link for more details.

Welcome to 2012! I had hope of running in the hypothermic half marathon in Feb but when I went to the website to sign up it was already full. Ooops!

Look at that running calendar and pick the races you want to do and then sign up so you will not be left out like I was.

Here are some calgary races that are popular and will fill up:

St Pats 10 Km – March 17 https://eventsonline.ca/events/stpats_calgary/
Early bird reg ends TODAY!!!!

Icebreaker 10 Km April 1 – entry forms can be dropped off at the Glencoe Club on Jan 16 and this will fill up for sure

http://calgaryroadrunners.com/index2.php

Police Half marathon http://calgarypolicehalf.typepad.com/
Will fill up!

I plan to run in the St Pats and Icebreaker 10 Km’s.

For the St Pats 10 Km we will have an early morning bike ride at the brick class and then we will head over to race the 10 Km. Last year was lots of fun. Email me if you would like to drop in to the brick that day.

Post a comment below if you are racing any of the above races or if there are any other races we should be aware of.

Stay warm…it is cold out there today.

During the last swim session of 2012 we had a fun swim workout called the 12 days of Christmas. On the 12 day of Christmas my true love gave to me….1 x 50 sprint as fast as you can go. Click the video to watch the fun.

This would be the last showdown between Ricker and Howie. It was very hard to tell but the photo on facebook gives an idea of who one.

Nonetheless…

Merry Christmas, Happy Holidays to all and we at No Limits wish you all the best for 2012!!!

Coaches Todd and Mary

It’s a busy time of year for everyone and typically our nicely structured daily training schedules go out the window the first time the doorbell rings sounding the arrival of an unexpected guest.  It is important to relax a bit and enjoy time with family and friends, but, while doing so, you can still maintain the fitness you’ve worked so hard to achieve.

For many of us, our weekly spin, brick, and/or swim sessions end the week before Christmas and don’t resume until the 2^nd week in Jan.  This is 3 weeks!   If we stop our training completely while indulging a bit more than usual the result can be a significant weight gain and a painful first 4-6 weeks of the new year as we try to battle back to our former levels of fitness.  Here are some ways to sneak in some workouts over the holidays:

• Skiing / Snowboarding
• Cross country skiing
• Snow shoeing – this is great for all ages.  Costco sells snowshoes.  We have rented them from MEC.  I did this with my 65 year old parents and 5-7 year old boys.  Note: you will need to have some treats back at the car to keep the young ones motivated.
• Sledding with the kids – aka, hill repeats!  Your kids will love it that you want to quickly run their sleds back up the hill for them over and over again.
• Go to a rec. center- many options here.  Take your kids for a skate, a swim, and play basketball. Depending on the facility there might be waterslides where you will have the opportunity to repeatedly scale many flights of stairs.  Maybe you can sneak into the lap pool for a quick swim workout.
• Meet a training partner for a run, spin or swim.  It’s always more fun with company and you are less likely to skip the workout when the other person is counting on you to show up.
• Go for family walks after supper to take in the neighborhood Christmas lights.
• Wake up early to do a quick spin or run and feel content that it’s done before breakfast.

As you can see from the list, there are many ways to stay active.  Let me know your ideas so I can add them to the list for next year.

With respect to nutrition, chocolate is good for you, eating an entire Bernard Callebaut log is not.  Regarding sweets, which seem to be my pitfall, I try to do some baking of my own.  When I see that a certain cookie recipe calls for 2 sticks of butter it’s a good reminder to limit my consumption.  Same thing applies to cooking a holiday meal…so help out J

Remember, it’s not the end of the world if you deviate a little from your normal path.  You just don’t want to get lost in the woods.  Moderation is the key.

Happy Holidays everyone!
Coach Mary