Eren Perez embodies the spirit of determination and resilience. This year's Boston Marathon was no exception as Eren faced unexpected obstacles with her signature no-quit attitude. For Eren, running marathons isn't just a personal endeavour; it's a cherished tradition shared with her father. With the Boston Marathon marking her 4th time crossing its iconic finish line and her 16th marathon overall, Eren's journey is one of dedication and commitment. However, around the 14-kilometre mark, adversity struck. Debilitating muscle cramps and heat stroke threatened to derail her progress, landing her ..read more

As the days grow longer and the weather warms, triathletes everywhere are eagerly dusting off their gear and preparing for the upcoming season. For many, this means retrieving their trusty wetsuits from winter hibernation. However, before diving back into the open water, it's crucial to ensure your wetsuit is in top condition. Here's what to consider when taking your wetsuit out of winter storage: Inspect for Damage : Begin by carefully inspecting your wetsuit for any signs of damage or wear. Look for tears, holes, or worn-out seams that may have developed during storage. Pay close attention t ..read more

The Dynamic Duo Coneheads (Deborah and Julie) were back at their usual follies at the St Lawrence Marathon on the weekend! Congratulations to Julie Matte, Deborah Jackman, Sabrina Beauchamp and Byron Johnson for getting to the finish line of the marathon. Byron also earned a 2nd place in his age category and made a few friends along the course (seen below). Congrats also go to France Girard for completing the 10km race. This was Julie's first marathon and for Deborah a stepping stone on her journey to Ironman Maryland. Sabrina is in our 70.3 Group Training Program and she is preparing for the ..read more

Strength Training for Swimmers: Enhancing Performance in the Water Swimming, often perceived primarily as a cardiovascular and technique-driven sport, also greatly benefits from strength training. While the graceful movements in the water may appear effortless, they require significant muscular strength and endurance. Strength training for swimmers is not just about building muscle, but about enhancing power, improving efficiency, and reducing the risk of injury. In this blog, we'll explore the key aspects of strength training tailored for swimmers and how it can elevate their performance in t ..read more

The Benefits of Agni and Kapalabhati Breathing Techniques: Insights from "The Oxygen Advantage" Book Review Breathing is more than just a vital life process; it's a powerful tool for enhancing physical and mental well-being. In the realm of yogic practices, Agni and Kapalabhati breathing techniques have been revered for their numerous health benefits. Moreover, the principles discussed in "The Oxygen Advantage" by Patrick McKeown add a modern, scientific perspective to the traditional wisdom of breathing practices. In this blog, we’ll explore the benefits of Agni and Kapalabhati techniques and ..read more

Does Strength Training Off the Bike Make You Stronger? Insights from Mujika's Research Cyclists often ponder whether strength training off the bike can genuinely enhance their cycling performance. This question has been a subject of extensive research and debate among sports scientists and athletes. One significant contribution to this discussion comes from the research of Iñigo Mujika, a renowned physiologist and triathlon coach. In this blog, we delve into Mujika's findings and explore how off-bike strength training can be a game-changer for cyclists. Understanding Mujika's Research Iñigo Mu ..read more

My journey to the Tokyo Marathon began well before race day, with thirteen days spent immersing myself in the vibrant culture of Japan. Exploring Tokyo for the initial four days, followed by five days in Kyoto with a memorable day trip to Hiroshima, laid the foundation for an unforgettable experience. Finally, I returned to Tokyo, where the anticipation for the marathon bubbled to its peak over the last five days. Race Day Weather Conditions The morning of the race greeted us with chilly temperatures, a mere 3 degrees at the start line, gradually warming up to 9 degrees by the time we crossed ..read more

Running is an art that requires not just endurance and stamina but also power and agility. Plyometric training, a type of exercise that involves rapid and powerful movements, has been increasingly recognized for its benefits in improving running performance. In 2015, a pivotal study by Ronnestad highlighted the significant impact of plyometric exercises on runners' performance. This blog delves into the essence of plyometrics and how Ronnestad’s research can be applied to elevate your running game. Understanding Plyometrics Plyometrics, often known as "jump training" or "plyos," involve exerci ..read more

The Importance of Recovery in Training: Leveraging HRV and TSS to Optimize Workouts and Activate the Sympathetic Nervous System In triathlon training, understanding and optimizing recovery is as crucial as the training itself. For athletes, whether new or seasoned, the key to achieving peak performance lies in the delicate balance between hard training and adequate recovery. This is where metrics like Heart Rate Variability (HRV) and Training Stress Score (TSS) come into play, providing a scientific approach to tailor your training and recovery. Moreover, understanding the role of the sympathe ..read more

Team Triumph had a busy weekend at the races. Some races were warmer than others! The Embrace Winter Race was windy, cold, icy and snowy as advertised causing pretty rough running conditions. Meanwhile Isaac was in Sevilla, Spain where the weather was ideal for marathoning. SEVILLA MARATHON Isaac Gonzalez Embrace Winter Half Marathon Deborah Jackman Byron Johnson (1st in AG) Karen Burns (3rd in AG) 5km Denise Pittuck (1st in AG) Ann-Marie Omar (2nd in AG) Gatineau Loppet Coach Gabi pictured (27km Skate Ski) Brad Vlaming (50km Skate Ski) Congratulations to all. Julia ..read more