A few skincare tips for tri-duathletes

As I am getting myself into the triathlon world, I am asked more and more to weight in my skincare expertise and figured I would take a moment to share a few tips relevant to triathlon and to all gender.

Pool chlorine, time under the sun cycling or running, along with sweating profusely can wreck a havoc and there are many things you can do to maintain healthy skin.

  1. Cleanse but do not strip your skin: I am not a fan of soap bars on the face simply because they are meant to bind and emulsify your skin oils and wash those down the drain. And yet, sebum is essential for pH balance and anti-again. Stripping it off will only get your skin to either overcompensate by producing more for what is lacking… and age your skin sooner. I strongly suggest looking for a cleanser with no harsh surfactant, Cream cleansers may not foam yet many provide great cleansing action without dehydrating the skin.
  2. Toner: Many skip that step. As your cleanser and water have different pH, you skin is meant to stay slightly acidic. Beware of alcohol astringent that dries your face even further and choose a product with slight amount of vitamin C, Citric acid or anything that acidic in order to have your skin at a favorable pH. Just be conscious if your skin is inflamed to have those diluted.
  3.  Moisturize like your life depend on it: Tapes and race tattoos might not stick on very well but always make sure that once showered you use a good moisturizer. For  your skin to be quenched and nourish, your body might require a different moisturizer than your face. A reminder that if your skin still feels dry after 10 minutes, you may need to apply. There are many options as to ointments, cream which are oil based and heavier or lotion which contain more water which is also necessary to skin health. If you are prone to break outs, remember that NOT moisturizing will make it worst. Try to find a lighter lotion (often with more water than oil) for  your skin type.

A note about SPF: A reminder that the efficiency of skin protection lies in the reapplication so I would say you would be best with moisturizing and using an SPF on top for sun protection (as opposed to both in one). Broad spectrum protection with prevent burns from UVB and future wrinkle damage from UVAs from training under the sun.

Another reminder is that your moisturizer can do so much more once you scrub the dead skin cells off. A weekly scrub (pumice, coffee, salt or sugar based) can reveal wonders! Do not however scrub more than once a week as many of us will end up with more breakouts or raw skin.

  1. Lip balm: Because lips dry up too! A mild scrub or even a wet cloth can help in getting the dry skin. Once you have tackle the dry skin, make sure to prevent it by re-applying as often as you remember.
  2. Mask: A face AND a hair mask once weekly can do wonders especially when EVERYTHING is dry! Some mask will pull out impurities and some will add on moisture so be sure to select one that your skin or hair needs most. A hair mask or deep conditioner once weekly after the pool can help some of the damage from the chlorine.
  3. One of the most important rules of it all… Hydrate, hydrate, hydrate! Because your skin needs moisture…from the inside out! Do not take your water intake for granted.

Once you have a new skin care routine, your skin might breakout in order to release impurities now that it has the chance to do so. A reminder to be patient and to wait 2-3 weeks before noticing results and to stay consistent all year long for long term benefits.

More skincare questions? I work as a Health and Beauty Advisor at Quarter Master Foods in London, ON and I can be messaged info@quartermasterfoods.com or catch us on social media! https://www.facebook.com/quartermasterfoods @quartermasterfoods

 

2019 Toronto Island Pre-Race Information

Thank you for registering to race with us in Toronto Island.

We are very excited about our partnership with our Presenting Sponsor Martin’s Family Fruit Farms!  Back this year is our fantastic Nutrition Sponsor F2C.

Please tell your friends that there WILL BE race day registration!

Help the 46,000 people in Toronto living with Alzheimer’s disease and other dementias, their caregivers and family members, by registering for the Toronto Island Triathlon and fundraising for the Alzheimer Society of Toronto this year. Raise $150 or more and you will receive an official branded Alzheimer Society of Toronto buff!

Click here to start fundraising!

About the Alzheimer Society of Toronto:

Founded in 1984, the Alzheimer Society of Toronto offers support, information and education to people with Alzheimer’s disease and other dementias, their families and their caregivers, to increase public awareness of dementia, to promote research, and to advocate for services that respect the dignity of the individual. For more information, please visit www.alz.to.

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Open Water Swim Workouts with Andrew Bolton

Rock Your Best Swim at the Barrelman’s Swim Course

Figure 1.  Welland International Flatwater Centre where Barrelman racers will swim 2 km in a rectangular course.

Figure 1.  Welland International Flatwater Centre where Barrelman racers will swim 2 km in a rectangular course.  Underwater cable is available for most of the course to, which racers can follow without excessive sighting.

It is August, and many Barrelman racers are also deep into their training. With work, family, life, and triathlon training all require one’s time and attention, a fundamental aspect of training is keeping yourself motivated to make the time to work out while also balancing everyday responsibilities. To this end, this article serves two purposes: (1) to offer some specifics in the Barrelman’s race site at the Welland International Flatwater Centre (WIFC) that may be useful to triathletes, and (2) to offer a simple (no brainer) swim workout that can be used by anyone in the pool or in open water.

Based on my regular open water training swims at WIFC, knowing a few things particular to the center can help you make the most of your training and racing.

Figure 2.  Meter markers at the bank of the canal.

Figure 2.  Meter markers at the bank of the canal.

Figure 3.  Meter marker on the opposite side of the canal.

Figure 3. Meter marker on the opposite side of the canal. Large buoys are placed at the meter to denote the distance traversed in the water.  

Many triathletes and pool swimmers, including myself, desire to know the distance they are swimming and how fast they are going. While it is more challenging to measure speed and distance in open water, WIFC marks distances at several points:  *200 m, 250 m, *500 m, 750 m, and *1,000 m. [1] The distances marked at WIFC make it easier to swim intervals at varying speeds in open water (similar to a pool workout), which breaks up the monotony of swimming a single speed and is more beneficial for conditioning. For example, tonight I swam 8 x 200 at faster-than-race pace as a workout. On race day, the markers palso provide distance information to aid in pacing, which is important for many participants in Barrelman.

In addition to meter markers along the shore, WIFC also places buoys (Figure 4) in the water both lengthwise and widthwise. Buoys placed along the width of the canal (Figure 3) demarcate separate lanes for swimming, rowing and other aquatic activities. Buoys throughout the length of the canal are anchored to the cables and spaced 25 m apart, which aids in measuring distance per stroke and provides a more precise measurement between meter markers.

Figure 4.  The buoys in the water demarcate the rowing/swimming lanes at WIFC

Figure 4. The buoys in the water demarcate the rowing/swimming lanes at WIFC, with small buoys approximately 25 m apart.  

The precise measurements at WIFC allow you to work out much like you would in a pool. Whether you are training at WIFC on a regular basis, or from your local swimming pool, here is a no brainer workout that I used from time to time:

x (m*100), 25 build + 25 distance per stroke + 25 fast + 25 decelerate, with 15 seconds rest , where n is the number of reps, and m is the distance (in 100s) per rep (i.e., if = 3, you are doing x 300)

This workout provides a lot of flexibility in stroke choice, distance per rep, number of reps, technical emphasis, and even rest interval. This main set is scalable in three ways: (1) swim nx 100’s as many times as one desires in one workout, e.g. ranging from = 5 to = 20+;  (2) one may scale the workout, such as x 200 or a longer distance for a more challenging workout; and (3) after repeating this workout for a few times, gradually reduce the amount of rest between each 100 in subsequent workouts, from 15 seconds rest to 5 seconds rest to 0 second rest. Sometimes in a very busy day, I don’t really want to think too hard in swim training, but the above main set contains practically everything you need to get through the swim portion of a triathlon. The build portion is designed to train you body to swim fast, for example, when you need to get around another swimmer. Distance per stroke helps with endurance swimming that one maximizes every stroke, gaining further distance for less effort. The fast portion is self-explanatory, by adding some speed work into one’s repertoire. The decelerate portion is designed to give one some way to recover before ramping up the swim speed again. This portion teaches you to recover while still making forward progress in the water. The goal is to reduce the amount of rest you need until the 25 decelerate becomes sufficient for your body to recover before moving into the next rep.

I hope the above gives many Barrelman racers some insights into the WIFC swim course as well as a simple way to train for the race. Happy swimming!

Chris Yuen, 2019 Barrelman Racer,

Buffalo Masters Swimming Club

USMS Certified Masters Swim Coach

[1]* Indicates the presence of a watch tower at this distance, which is ideal for sighting.

Feel the Fear and Jump in Anyway

By Felicia Long

I have a huge fear of heights, standing on a chair tests my limits, which means no looking over balconies for this girl. 4 years ago I went to MSC Gravenhurst and opted to do the Duathlon as jumping off the steamboat was something I did not want to do. I have heard great reports about this race and decided I really wanted to do it – which ultimately would mean jumping off the boat. I signed up a few months ago for the sprint and proceeded with my training, trying not to think about the “jump” part of the race. In theory it sounds wonderful, heading out on a steamboat full of triathletes, jumping into the water and racing…

I swim with Toronto Triathlon Club and I had told Coach Miranda Tomenson about my fears. 3 days before the event she suggested I practice jumping off the swim block into the pool (about 2 feet high). I stood on the block and looked down and to me it was a long way down..After an eternity (as it seemed to me) I jumped and survivedJ. I did a couple more and felt ready for the big day.

We got to Gravenhurst on Sunday morning and went to look at the boats. I could now see that the jump would be from a height of 5 feet – this was not in my plan. I got into my wetsuit and say quietly on the boat, I didn’t look over the edge and tried to remain calm. Then the announcement came for the athletes to jump…I let all the others in my wave jump off without a care in the world and I stood there looking down at the water below. Everyone seemed happy and no one got hurt jumping (crazy mind thinking)… I let the seconds pass deciding what to do…all that training would be of no use if I couldn’t even get into the water – time to make a decision, I jumped, seemed to take a long time but in reality probably less than a second. I survived. : )

The rest of the race was a blur, I was on a high from my big leap of faith and I smiled all the way to the end of the race. I have a mantra to try and challenge myself in whatever form that takes and this was one of those challenges I had to overcome to take on other challenges. I had such I good time I plan to be back to jump off the boat again next year.

2019 Kingston Long Course Triathlon Race Recap

I was very excited to be an event ambassador for the Kingston Triathlon, which sold out all its races for yet another year. I’ve visited Kingston for a kayak race several times and as a drive stopover on the way further eastward, but it would be my first time doing their triathlon. The historic City of Kingston offers a delightful array of small shops and waterfront parkettes, and brought a warm welcome to the athletes participating that day.

After spending a delightful night camped at Kingston Mills lock, I picked up a breakfast at Tim Hortons, drove downtown and parked three minutes away from Confederation Park. The beauty of smaller cities is the ample free street parking – try doing that in Toronto! I brought a volunteer who needed to hand out timing chips, so I had to drop by two hours before race start. Arriving early, while a good practice, also has the inadvertent effect of making me nervous. I spent a bit more time getting things prepared in the car before bringing everything over. The racks weren’t numbered so I picked a spot that was easy to mark from the swim exit and laid out my gear. Time inexplicably sped up, and before I knew it the pre-race announcements were on while I was trying to get my wetsuit on. Not much time for a warm-up swim!

The Swim: 2000m

I waded out into the warm waters for the in-water start, and then my wave was off! After 250m we made a sharp right turn and out for 750m. That buoy seemed so far away! I was having some difficulty with my wetsuit as it was uncomfortably tight around my neck. I had to undo the zipper a bit to breathe a bit better. After rounding the buoy, there were headwinds on the return portion. The chop of the water forced me to turn my head more skyward which wasn’t as hydrodynamic and certainly more awkward. Stripping out of the wetsuit to reveal my trisuit, the bike portion was next.

The Bike: 56.2km

This is the first time I’ve been in a race where there was an untimed neutral zone. This was because of construction and traffic on the roads leading to the Causeway Bridge. This allowed everyone a precious opportunity to relax, take in hydration and food, and mentally prep for the course ahead. The route had a few rolling hills and traffic was never an issue with key intersections protected by police officers. After the turnaround, it was the same route back, save for a short jog portion. That road led up quite a steep hill, though I was glad that we turned left just before that climb and joined back to the main road instead! Once again we went through the neutral zone, racked the bike and changed over to the run portion.

The Run: 15km

The run westward was lined with cheering spectators and athletes on the return back to the finish. The view along the Waterfront Pathway was quite scenic, and the weather was quite hot. I was secretly hoping that the route would detour into the lake for a refreshing dunk. Along the route the aid stations were manned by enthusiastic volunteers who handed out hydration and wet towels to cool off with. We continued past the infamous Kingston Penitentiary, marina, and around the hospital. The route went into Lake Ontario Park, where there was a dog obstacle course set up with dogs running everywhere. On the return portion, I saw an Ornge helicopter parked on the helipad. I’ve never seen one up so close before. At the finish I was greeted with more cheering spectators. A volunteer put a medal around my neck and handed me a snazzy black and yellow cap. Time for pizza!! I have to say that this race had a lot of crowd energy and I would definitely recommend it to new and seasoned triathletes alike.

Virgil Cheung

2019 Bracebridge Time Trial Starts

Bracebridge utilized a time-trial start format. One athlete will depart every 5 seconds. See lists below for your start-time based on your bib number.

Olympic Triathlon

Sprint Triathlon

Give-It-A-Try

Bracebridge Athletes Special @ Muskoka Natural Food Market

We are excited to have the Muskoka Natural Food Market as one of our local sponsors for this weekends Bracebridge Triathlon. The Muskoka Natural Food Market offer lots of great healthy choices with many facets ranging from unique groceries, vitamins & supplements, gifts & books, vegetarian deli, gluten free bakery, cafe & smoothies, shared workspaces, and a gift shop.

The Muskoka Natural Food Market is generously offering 25% off smoothies, and all sports nutrition products, such as protein powder, energy boosts, and recovery supplements. They will also be extending a 10% discount to the balance of the items in their store.

The promotion will be running all weekend at their store from Friday, August 9th – Sunday, August 11th for everyone who is registered for the Bracebridge Triathlon. They are located at 229 Manitoba St., Bracebridge, Ontario. Please bring your race bib to the front cash for them to verify that you are a participant.

Check out the Muskoka Natural Food Market on Social Media:

Facebook: Muskoka Natural Food Market

Instagram: @muskokanaturalfoods

Learn more about our local sponsor: http://www.muskokanaturalfoods.com/

2019 Bracebridge Pre-Race Information

Local Presenting Sponsors

trysportlogo

Thank you for registering to race with us at the Bracebridge Triathlon! We would like to thank our Local Presenting Sponsors Ontario Trysport for their support.

We are very excited about our partnership with our Presenting Sponsor Martin’s Family Fruit Farms!  Back this year is our fantastic Nutrition Sponsor F2C.

Please tell your friends that there WILL BE race day registration!

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Reasons to race the K-Town Triathlon – Daniel Clarke