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August 12, 2019
12 Aug 2019

Take a Walk/Run on the Wild Side

The dog days of summer are upon us and I, for one, am in need of some relief from the searing heat of the concrete/asphalt urban paths. But where to go? And how should I adjust my training?

Why hit the trails? Well for starters, it’s usually a bit cooler as there a greater amount of shade, maybe some water and breezes blowing down the hollows. Even in the most oppressive muggy heat the trails are a few degrees cooler. And with all that shade from the sun, they seem even cooler. Trails are a great break from the monotony of urban running, they are constantly changing (I love to run trails all year to see the seasonal changes) and you don’t miss not having music. Plus you get the added core work from navigating the uneven surfaces.

So how do I incorporate trail running into my training? For easy runs, I add 2-3 minutes per mile pace depending on which trail I decide to run and go by HR/RPE and time, not so much pace (for example I recently did a 1:45 easy long run on the trails. Ended up with ~5.5 miles 800′ elevation gain and my hr average was upper Z2). Hill work – find a short hill and do repeats.  Trails are great for this as you have to really zone in on your footwork and you can feel it in your core. Intervals? I either go to the rail trail which is flatter/more even or I know a few trails that are single track but relatively flat. This takes care of most of my run and I usually get in a 5K on the road at Park Run Saturday mornings before switching to the trail to finish up my long run.

How do I get started on the trails, you ask? First step is finding a map or a local group that is familiar with the trails.  Read the descriptions and pay attention to the topography. If you see the trail cutting across a lot of topo lines close together it’s going to be steep. Until you learn the area out and backs are great to learn the area. Do I need any special gear? Short answer is no but appropriate footwear is advisable especially for the more technical a trail. As with road shoes, I have a few different trail shoes for different purposes. Mainly I run in Altra Duo for the road and Saucony Peregrine for the trails. Some trail shoes are more aggressive than others and some will have additional protection called a rock plate on the bottom. They tend to be stiffer. Your local running shop should have a few models and you can always ask the locals what they wear. Just like road shoes, it’s highly personal and you want to be confident in the shoe. I also carry a hydration pack for anything over an hour with extra fluid, gels, band-aids, a knife and my phone. Always check the weather because it’s not as easy as ducking into a doorway to get out of a storm.

Let’s now discuss probably one of the funnest parts of trail running: water. You see creek crossing and it’s steamy hot.  What do you do? Why you jump in feet first and run thru the water. Trail shoes drain pretty well and it will cool you off.  Or you’ve been slogging thru the mud, the water will help break the mud off the shoes. Plus it’s just fun to play in the mud and the water.

Trail Cautions/Dangers (there are others not  listed here, it is the woods): you will eventually come upon wildlife. I’m talking about mainly snakes but it is the wilderness and there are spiders, deer, bears, turkeys, turtles, squirrels, etc.  Most are harmless and will retreat. Snakes are different. Give them a wide berth and let them be. This is why you have to be a bit more in the moment on the trails. I’ve come across a few poisonous ones and you just need to detour or wait them out. Plants can also be an issue, especially poison ivy/oak, sumac, stinging nettles, etc. Most well maintained trails are clear of these hazards but it’s still a good idea to know what they are and how to treat any contact with them. Stinging nettles are really bad here in the areas near water in the spring so I tend to wear long socks. I don’t get PI but I still try to avoid it to not bring it home. The terrain: there will be rocks, roots, moss, creeks, mud, cliff, etc. Be aware of your surroundings and navigate the terrain to your ability. It’s all about confidence.

So if your looking for a break from the heat and the ordinary, check out your local trail running scene!

Vivian (in the wilds of West Virginia)

in Ambassadors Corner /by /#permalink
August 6, 2019
06 Aug 2019

Going on Vacation? Yes, you can still train!

By Shannon McNamara, Barrelman Ambassador

You know the drill, it is summer time. The kids are out of school. Your family is trying to plan a vacation. If you are like my husband and I, trying to plan vacations around the kids’ activities is bad enough, but throw in our training schedule…..forget about it.

I know that some people use their vacations as an opportunity to recover, but for us, we usually cannot afford to take that time off from training. So, we have just decided to embrace it. Training while on vacation can be a great thing, and here are the reasons why.

1. It gives you an opportunity to find your way around.

When traveling somewhere new, running or biking around the area really helps you get the lay of the land. You will find things you may not see from the car. You might find a cool trail, or restaurant, or attraction that is more difficult to see otherwise.

I remember traveling to Boston with my family once. We drove around forever trying to get to our hotel. We were so confused. One morning run later, I knew my way around the area and was able to navigate the rest of the trip.

2. It is rejuvenating.

Don’t all of your training routes get mundane? There are so many new things to see while you are on vacation. Beautiful sights and sounds that you aren’t used to. Having a change of pace and new scenery can really re-motivate you.

3. It can jump start your day.

Sometimes when you are on vacation, you have a lot of things on your bucket list. Sometimes those things don’t get checked off because everyone is slow moving in the morning. Getting up and starting the day with a workout, might be just what the whole family needs to get going for the day’s activities.

4. It can give you one-on-one time with your spouse, your child, or yourself.

Even on vacation, it is nice to have some quiet time with a special someone or just by yourself. I treasure the runs I have had with my husband or one or both of my daughters while on vacation. Those moments just add to the blessings and memories of the trip.

in Ambassadors Corner /by /#permalink
June 19, 2019
19 Jun 2019

Barrelman Training Day in Northeastern Ohio

Ambassadors Kim Ruble and Yvonne Lipinsky held a ‘mini-triathlon ‘ training event at Craig Beach, Lake Milton. Ohio. It was a cloudy, windy, and cool morning on Saturday, June 15 but several people came out to learn about Barrelman and point-to-point transitions.

After a 30 minute swim in choppy water, the group rode and hour followed by a 30 minute run.

All participants were invited to Lil’ Paws Winery, a local winery, for pizza, fruit, cookies and wine!

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May 14, 2019
14 May 2019

Talking about Winter triathlon… before the Summer season starts

By Lynda Gingras

Better late than never: a post about Winter triathlon just before the Summer triathlon starts… Why not?

As we are about to start this Summer triathlon season, I wanted like to talk a little bit about Winter triathlon, events that are gaining in popularity.

Have you ever done a winter triathlon? What was the formula? What were the 3 sports?

I realize that the format is not as definite as summer triathlon (swim, bike, run), which makes it nice. Some include skating, some don’t. Some include running AND snowshoeing, some include only one of the 2. Some include biking (road/broad/fat bike) some don’t…but none include swimming! Most of them include one kind of skiing.

As I am a runner, the formula that I prefer is definitely the one that includes running & snowshoeing. One really nice winter triathlon that I did this winter was the Devil’s challenge (Défi de la diable), in Mont-Tremblant area, at domaine St-Bernard.

First, we ran through/on the snow, sometimes on packed trails, sometimes on drifted snow, for a little portion, even on ski tracks. I feel bad about that, but hey! Sorry, that was the course. Then a quick transition to 8 km of skiing, in the forest, with ups and downs: perfect course! Then, to finish, going up a mountain for 4 km of snowshoeing: going up was slow but going down was insanely fast.

It was sure a nice triathlon! Great organization. It was their second year, but certainly not the last!

I have done a few other Winter Triathlons, but many of them as a team/relay. The Ottawa Winterlude Triathlon is great, with skating on the Rideau canal, then running alongside the Rideau canal, and finishing with skiing. I did this one as a team, and I was doing the second portion, the run. We won, even before the men’s team the first men’s team.

Another one that I did this winter was the Quebec city Pentathlon des neiges. That was great, a combination of five sports. Again, I was the designated runner, Snowshoe running… right in the Plaines d’Abraham!! 3 loops… the 3rd one was hard, with all these little hills…  At the Quebec city Pentathlon, the 5 sports goes as follows: biking, running, skiing (classic or skate, as you wish), speed skating, snowshoeing!  Spectacular!

What I like in the winter triathlon, is that I feel that even than with most summer triathlon, people do it as a team, everybody doing a different sport. Yes, I know this also happens in summer triathlon, but I find it less frequent. Anyway, for me! In the summer, I want to do 3 sports… In the winter, I’m happier to do one, and taste that awesome team spirit!

Have you ever tried a relay triathlon? How did you like it? I’ll tell you later about my experience!

in Ambassadors Corner /by /#permalink
April 24, 2019
24 Apr 2019

The Year of the Half – Experience Barrelman Niagara Falls 2019

Will 2019 be the Year of the Half?

Dan Empfield of Slowtwitch.com thinks it just might be with his recent article ” The Half-Distance .”

 

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April 6, 2019
06 Apr 2019

Coming Back from Injury

By Kimberly Mitchell

Back in January, I hit the ground running. I had a new coach starting on New Year’s Day. I had access to a treadmill whenever I needed and my bike was nicely set up along with my parabolic rollers. The first week went great. By March, cabin fever had set in. With the days getting longer, I decided to do my longest 2019 run. At just over 10 km, it felt great. I followed this run up with an extended training session at my local tri club. I rode my longest indoor ride – 2 hours!  When I awoke the next morning, I was sore. My right calf hurt so much I could barely walk. As the day went on my leg felt worse. I faced the fact I had an overuse injury.

I knew that pushing through the pain would not make it better. I decided to take a few days rest with ice and ointment. It didn’t help. My mood went downhill. A car accident the next week was a wake-up call. I had been pushing very hard. Harder than my body was ready to handle. I took a whole week of rest and made appointments for chiropractic care, physiotherapy and massage.

As I reflect on the last few weeks, there are a few things I’ve learned to do better.

  1. Be more specific in my training feedback for my coach. It’s nice to say ‘this workout was not my best’, but I now know that my coach needs to know how I’m handling the volume and intensity.
  2. Nutrition is a very important part of training. My body sometimes seems very efficient at burning through my carb stores. I am learning to fuel enough to keep me at my best.
  3. I wasn’t doing much post-workout – not much stretching and rarely any rolling. Now I make sure to do both.

I’m thankful to be back to training. Now the trick is to make habits out of my improvements in order to avoid future injuries.

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July 30, 2018
30 Jul 2018

Get race day ready: A detailed explanation of Barrelman’s race bags

Barrelman Niagara Falls is a point-to-point course with two transition zones. If you’re familiar with MultiSport Canada races, you’ll likely be an expert with it comes to the single transition format, but things get slightly more complicated when you’re dealing with two! Part of the way we create transition ease is with the race bags you’ll receive at check-in. You’ll receive three bags when you check in for Barrelman:

  • Dry clothes bag (clear)
  • Wetsuit bag (black)
  • Bike to run bag (red)

It’s important that all your gear makes it into their appropriate bags so that your stuff stays together during the race. Read more →

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September 22, 2016
22 Sep 2016

VanderLinden & Hansen are #BarrelmanTri 2016 Champions

The third annual Skechers Performance Niagara Falls Barrelman Triathlon presented by Recharge With Milk, was our biggest and best ever. Thanks to all of you who were there to support us as a participant, volunteer, or spectator.

There is no better triathlon swim venue than the Welland International Flatwater Centre. It’s both spectator and athlete friendly with the calm swim conditions and guide wires underwater. And check out that atmosphere. Read more →

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September 19, 2016
19 Sep 2016

#BarrelmanTri 2016 – Results, Race Photos, Triathlon Magazine Canada Re-cap

What a spectacular day we had yesterday for our third annual Skechers Performance Niagara Falls Barrelman Triathlon presented by Recharge With Milk.

Whether you were a competitor, volunteer or spectator, we hope you will be back next year.

Results

Race results are available at Sportstats.

You can also contact them to report any corrections to the results.

Free Race Photos

In the next day or two, your FREE Race Photos will be available for download at Zoomphoto.ca

Triathlon Magazine Canada Re-Cap

VanderLinden and Hansen capture the Barrelman Triathlon

 

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September 14, 2016
14 Sep 2016

LC Provincials and LC Series Finale This Sunday at #BarrelmanTri

skechers-barrelman-rwm-logo-web

Triathlon Ontario, the recognized Provincial Governing Body of Multisport in Ontario, wraps up 2016 season of Provincial level competitions this weekend in the Niagara Region as the Skechers Performance Niagara Barrelman hosts the Long Course Provincial Championships and the final stop on the Triathlon Ontario Long Course Series.

The 2016 edition of the Niagara Barrelman is the fourth and final stop in the LC Series.  As a result of also hosting Provincial Championships, points earned in the Series at Niagara are worth 1.25x the regular amount.

In the Women’s Age Group Division Kristen King (688 points) leads the way over second place Erica Govan (530 points). In the Men’s Age Group Division Dany Malley (650 points) has a slim lead over Michael Casista (615 points).

Moving to the Master’s Division, Jennifer Knowles (731 points) has a comfortable lead over Erica Mantay (628 points), while  Luke Ehgoetz (688 points) leads second place Joe Gati (650 points). 

This is a best two of four results competition.  With the final race being an extra points race, what will happen?!  Hope you are all as intrigued as we are heading into the race weekend.

Interested in competing in the Series?  All you need to do is be a current member and finish in the top 20 in your age group to score points.  Good luck to all this weekend!

Read more →

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