Triathlon BC 2016 Board of Directors WHAT YOU’LL FIND INSIDE

CHAIR Duncan Wood READY TO RACE DRAFT LEGAL? FROM BC: TRIATHLON CANADA’S 2 16 NEW PRESIDENT SECRETARY YOUTH DEVELOPMENT: PROJECT Keith Iwasaki 4 2024 18 REVIEW: RIDLEY NOAH SL TREASURER Faith Wells CHALLENGE PENTICTON: NEW GET TO KNOW THE TRIATHLON BC 6 DISTANCE, NEW COURSE 19 BOARD SANCTIONING Troyce Beglaw OLD DOGS, BIG GOALS, NEW FINDING COMMUNITY: TRICLUB 8 TRICKS 24 MORE THAN JUST FITNESS MEMBERS AT LARGE Kirk Lewis CHOOSING THE BEST STROKE VANCOUVER HOSTS 1ST AMERICA’S Larry Feagan 26 Robbie Jacobs 10 RATE MASTERS GAMES SEPT 2016 Vicki Lundine Biggi Weishedel FROM RUST TO IRON: 226 14 KILOMETRES REGIONAL TRAINING CENTRE COACH Kelly Guest

PERFORMANCE CENTRE COACH Jono Hall 2016 SPONSORS TECHNICAL COORDINATOR A BIG THANK YOU TO: Andrew Armstrong

MEMBERSHIP COORDINATOR Emily Vickery

EXECUTIVE DIRECTOR Allan Prazsky

PAST PRESIDENT Les Pereira

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Triathlon BC is printed by Infigo Imaging, *20% discount for purchasing four ads. Triathlon BC retains the right to: 3820 Cessna Drive, Richmond, BC V7B 0A2 1. Edit articles to fit space requirements; NOTES: 2. Edit articles for spelling and grammar; and distributed in part through Canadian Submit graphics/ads in PDF, EPS, TIFF, JPG. 3. Omit material deemed inappropriate by the Publications Mail Sales Product Agreement Submission of an article does not guarantee editorial board. #40063490. publication. Space restrictions prevent the publishing of all articles. 2017 submission deadline: February 28, 2017 The opinions expressed in Triathlon BC are not necessarily those of the Association. EDITORIAL Are you Ready to Race Draft Legal?

Lara Spence, Editor, Triathlon BC Age Group Newsmagazine, [email protected] Sprint Tri + Du Nationals in n July 2014, the ITU (International Canada will ITriathlon Union) announced that “the 2016 ITU Age Group Sprint World be draft legal Championships will move from a draft- in 2016, as illegal to draft-legal event.” Since then, Sprint Duathlon Worlds, too, have ITU goes Age been tapped to move draft-legal. Group Sprint The year 2016 is now upon us, and, for Draft-Legal age group athletes in BC, this is the first time we can race draft legal. in 2017. TriBC But, don’t panic – it’s just the Sprints has workshops (for now). Standard length (Olympic planned. Will distance) tris and dus are still draft- you be ready? illegal at all levels. And, not all Sprint races in BC will turn draft-legal.

Initial Thoughts My first reaction was: “Wow, that’s a lot of road rash waiting to happen! The oldsters are going to freak out.” You Still Have a Choice Sprint Distances (tri and du, draft-legal). I then thought about the young elites It’s important to remember that not ALL 2017 Worlds for Sprint Tri and Du (and and the teenaged Kids of Steel who triathlons in BC or in the ITU series will Olympic tri) will be held in Rotterdam, need to practice draft-legal to build become draft-legal. Age groupers can Netherlands. their future. And the late-blooming choose to race draft-illegal (Olympic age-groupers-maybe-going-elite who distance age group, Long distance Swim and Run Get More also need draft-legal practice to make tri, Ironman) or draft-legal (Sprint, Important the jump. And the National team Duathlon). Cross triathlon is already coaches who probably would prefer draft-legal. Not all races in BC of sprint So, with draft-legal racing at Sprint a larger pool of draft-experienced distance will be draft-legal. Just the distance a reality, it may be time to athletes (and coaches) to choose from. ones that want to be. It will be up to wrap our heads around what changes will occur in training, equipment, and Maybe this wasn’t such a bad idea. individual race directors. as part of the race experience. Mexico and several countries in Europe How Different Countries are As mentioned on active.com by Jim have been holding draft-legal age Gourley (see http://bit.ly/1TlkOPx): group races for several years so their Handling It “Draft-legal racing is radically different age groupers will likely celebrate the Though the 2017 World Sprint and from no-draft racing. Drafting puts riders ITU’s decision or just shrug: “About Duathlon will be draft legal, some very close together, requiring them to time!” counties are still holding draft-illegal have quick reflexes, calm nerves, and Many race directors and sport qualifiers. The US, for example, is experience in reading the road and the associations across the world point out holding its Age Group Sprint-Distance pack. Small slips can cause big wrecks that draft-legal racing is safe and much National Championships in Omaha in July in draft packs. Furthermore, drafting on more cost effective than non-draft. 2016 draft-illegal. Their Sprint Duathlon the bike means that your position exiting qualifier for 2017 is also draft-illegal. In When I asked one former pro her the swim becomes much more important the UK, the 2016 British Triathlon Age thoughts on how age groupers would to your finish in a race. Getting left too Group Sprint Distance Triathlon (being react to draft-legal, she said, “Of course far behind in T1 can potentially kill your held in May 2016) is draft-illegal. Canada, age groupers in BC will love draft-legal entire race. Likewise, a fast draft pack however, is holding draft-legal qualifiers – racing draft-legal is awesome!” can hurt athletes who specialize on the for the Triathlon World Championship bike. A fast runner who can get into a

2 :: TRIATHLON BC :: SPRING 2016 lead group will have a much easier time cyclist) while also maximizing safety. staying with his or her competitors if Each Clinic is delivered by a senior level they’re able to ‘hide’ from wind resistance cycling-specific coach. Participants that close behind. The stronger cyclist can’t complete a two-day Clinic and go on to make a getaway and winds up helping be successfully evaluated will receive a their competitor into a winning position certificate indicating that they possess running out of T2.” basic skills to successful compete in a draft legal environment. The cost for Time to Lose the Tri Bars the 8 hours of training is $25. To race in a draft legal race, you need to Victoria Adult Draft Clinic definitely take off the aero bars. No disc May 7 - Day 1, 8am to 12pm wheels. Though in 2014 some thought May 14 - Day 2, 8am to 12pm that clip on bars with plugs may be Kelowna Adult Draft Clinic allowed, in Canada (at the 2016 Sprint May 28 - Day 1, 8am to 12pm Nationals in Ottawa anyway), only June 4 - Day 2, 8am to 12pm traditional drop handlebars (plugged) Vancouver Adult Draft Clinic are permitted and athletes must ride June 4 - Day 1, 8am to 12pm road-style bikes. NO CLIP-ON BARS June 11 - Day 2, 8am to 12pm or AEROBARS OF ANY KIND WILL BE ALLOWED. (http://ottawatriathlon.ca/ To register, see http://www.tribc.org/ age-group-drafting-rules/) athlete-development. For more on draft-legal racing at Boys with Boys, Girls with Canadian Nationals this year, see Girls http://ottawatriathlon.ca/age-group- drafting-rules/ For more on the rules In age group draft legal races, you (as and regulations, see triathlonmagazine. a woman) can draft off other women. ca’s story at http://bit.ly/1RhPYHO. Men can only draft other men. You’re permitted to draft from athletes in There are actually no age-grouper draft- other age groups (as long as they’re legal races currently scheduled in BC for the same sex as you). (Note: I swear 2016, but I predict this will change for it was listed as “your own age group” 2017. There is, however, a draft-legal at one point, but I’m glad Ottawa Youth Junior Series, new this year, as revised... that would have been hard pictured) to monitor). Triathlon BC Executive Director Allan Learn to Draft Clinics This Prazsky says: “Draft-legal popularity Spring will be a slow build, as we grow awareness within the community of To help with the success of this draft-legal athletes and race directors alike. I transition, Triathlon BC has organized suspect with Ottawa and Edmonton, several inexpensive “Learn to Draft” Skill there will be a gradual introduction Clinics across BC this spring for those to DL style events on the west coast, scheduled to compete in the 2016 World largely limited by venue restrictions - Sprint or Duathlon World Championships, and the requirement of closed courses.” or for those who are interested in building Draft-legal racing and even discussions skills for 2016/2017 and beyond. As about them will certainly be interesting, Triathlon BC states: “While formal draft whether you prefer it or non-drafting. legal certification is not required for adults, possessing competent on-bike Lara Spence has been editing and writing for this group riding skills are a prerequisite to newsletter for several years. She isn’t the best at cornering, but thinks draft-legal triathlons a safe and enjoyable experience for all and duathlons could be quite interesting. athletes.” These Learn to Draft Skill Clinics will build on each athlete’s technical skills, allowing for increased performance (maximizing the draft of another

TRIATHLON BC :: SPRING 2016 :: 3 YOUTH DEVELOPMENT: PROJECT 2024 Allan Prazsky, Executive Director, TriBC, [email protected]

After seeing a gap in development, BC’s Project 2024 draft, or ‘tuck in’ behind other athletes to save energy. This is often referred was born to provide performance pathway athletes, be- to as riding in a “pack” or “peloton.” tween the ages of 13 and 19, with an opportunity to par- Under International Triathlon Union’s (ITU) age group regulations, draft- ticipate in a competitive, draft-legal environment, with ing would normally result in a penalty, the possibility of spring-boarding onto Triathlon Cana- however, in a draft legal environment , there is no penalty for drafting. Draft- da’s National Development Team. In its inaugural year, ing in triathlon adds another dimension Triathlon BC has designated 4 provincial events as part to race tactics and skill, and is seen at the International World Triathlon Se- of a Provincial Race Series. Athletes taking part in the ries and Olympic level. Series collect points towards an overall Triathlon BC Se- Do I need draft legal Certification ries Championship. prior to competing? Yes! Triathlon BC hosts a series of draft legal workshops each year, where ath- Where does the Series fit in Can- physical development over competi- letes can have their skills fine-tuned ada’s Long Term Athlete Develop- tion, a critical step to top performers. and evaluated. Upon successful eval- ment spectrum? For more advanced racers that have uation, an athlete earns a draft legal selected to pursue triathlon (Train to Young athletes participating in Triath- certificate, and is placed on a list of eli- Compete) with the hope of competing lon BC’s Race Series have self-iden- gible athletes. Upcoming Drafting Clin- abroad, the Series serves as a spring tified as being more committed and ics are listed below: board to Triathlon Canada’s National serious about sport. At this stage of Series. April 23 - Kelowna development (Train to Train), athletes are ready to consolidate basic skills What does “draft-legal” mean? April 30 - Victoria and focus more time on training and During a draft-legal triathlon, athletes May 7 - Vancouver

4 :: TRIATHLON BC :: SPRING 2016 What is the purpose of the Race tances may vary slightly from venue many Triathlon BC Race Series events Series? to venue to accommodate the specific are held in conjunction with age group needs of each course. races, be certain you are registering Because the Junior, Under-23, and Se- for the Race Series event. Contact the nior World Championships all are draft- Why are these events so short? event organizer if you have a registra- legal events, Triathlon BC Race Series In order to build a competitive atmo- tion question. events provide young athletes with an sphere with a critical mass of draft le- opportunity to develop the skills nec- Do I need a Triathlon BC member- gal athletes, Triathlon BC’s Race Series essary for international-caliber racing ship to compete? events combine the usual elements as they progress through the develop- of a triathlon with the dynamics and Yes. All Race Series athletes must hold mental pipeline. required skill level of draft-legal rac- a Triathlon BC, or an affiliate Provincial What events are in the 2016 Race ing. These events also must respect membership AND provide confirmation Series? Triathlon Canada’s age-appropriate of draft legal certification prior to com- distance regulations. With two distinct petition. The 2016 race Series consists of 4 age groups racing in the Series, super marque events, each offering unique What type of bike do I need in or- sprint distances must be followed. challenges, though all events within der to participate? the Series will offer a draft legal event, How old must I be to compete? Triathlon BC Race Series athletes must a first for BC racers! Triathlon BC’s Race Series is open to compete on a traditional road bike. Tri- Race 1 – North Shore Triathlon, May 23 eligible* Youth athletes (age 13 and athlon, TT or mountain bikes are not 15) and Junior athletes (aged 16 to 19) eligible for competition. Race 2 – Vernon Kids of Steel, June 25 as of December 31st of the competi- Can parents assist their children in Race 3 – Kelowna Apple, August 20 tion year. *Eligible - must have draft the transition area? Race 4 – Vancouver Triathlon, Septem- certification. No. Because Series events are oriented ber 5 Do I need to be on a High Perfor- to performance, no outside assistance mance Team to compete? What are the race distances and is permitted. Parents and coaches are format? No. While there are several devel- not allowed inside the transition area Triathlon BC’s Race Series events are opment Clubs that focus on prepar- before, during, or after the event. ing Youth and Junior athletes for the Super Sprint Triathlons, comprised of How do Series points ranking rigours of competition, being a mem- a 400 meter swim, a 10 kilometer bike, work? and a 2.5 kilometer run. The swim ber of such a club is not required. Triathlon BC Race Series points are can starts can take place in a pool or How do I register for these events? provided to the top 20 male and fe- have a beach start. The bike and run Registration is handled directly by the male athletes in the Youth and Junior courses are typically (but not always!) event organizer/race director. Because categories. The best 3 of 4 finishes will multi-lap. As with any triathlon, dis- be calculated, with an overall male and female champion being awarded in the Youth and Junior category. Finish Points are distributed according to the following breakdown: 1st - 25pts, 2nd - 20pts, 3rd - 18pts, 4th - 16 pts, 5th - 14pts, 6th - 12pts, 7th -10pts, 8th - 8pts, 9th - 7pts, 10th - 6pts, 11th - 5pts, 12th - 4 pts, 13th - 3pts, 14th - 2pts, 15th through 20th - 1pt. What’s the next step for graduates of the Provincial Race Series? Young racers looking to test their skills and fitness can go on to compete in Triathlon Canada’s National Race Se- ries, where Canada’s best youth and junior racers compete!

Draft-Legal: What Your Bike Should Look Like (Age Groupers, Project 2024)

TRIATHLON BC :: SPRING 2016 :: 5 Longer than a half, but shorter than an Ironman, here’s the plan for the 2016 Challenge Penticton long course tri, also home to 2017 ITU World Festival.

CHALLENGE PENTICTON: New Distance, New Course

Lara Spence, Editor, [email protected] What are specifics on the modifications…it’s the organizers goal to maintain a safe, fair, scenic, yet Long Distance tri? challenging bike course that showcases n today’s “go for it” world of crowd Longer than a half, but shorter than an the surrounding region and an exciting, Ifunding and support for new ideas Ironman, here’s the plan for the 2016 spectator friendly run course, ending in via social media, previously immov- Challenge Penticton long course tri: the Athletes Village stadium-style finish, able obstacles seem more easily bro- 3km swim - The swim course will introduced at the 2015 event.” ken down, change and flux is constant, now consist of two 1.5km loops in and a “Why Not?” attitude reigns su- Okanagan Lake starting and finishing Why did Challenge choose this preme. on the beach near Rotary Park – the length? Pick a new race distance and course same location as previous Challenge after 33 years to shake things up and races. Michael Brown, Executive Director for let the triathlon-loving city of Penticton Challenge Penticton, says the decision 120km bike – Similar to that of the continue to shine? “Why Not?” to change the course from Ironman Axel Mercyx Gran Fondo, north out length to Long Distance (shorter) Hold an Aqua-bike at the same time Highway 97 to the turnaround, back occurred when he was notified his as a National Long Course triathlon? along 97, then through town, and out bid for the ITU World Championship (same swim, same bike, no run, along Skaha Lake to Okanagan Falls. Multisport Festival was successful and offering a different experience and In contrast to the Ironman Penticton the inaugural ten day event would be more opportunity!) “Why Not?” bike route, the Challenge Penticton held in August 2017. The team realized 120km will go in a reverse direction Relays? “Why Not?” that providing athletes a chance to race along McLean Creek Road. the course in 2016 as well as qualify Put Penticton forward to host the 30km run – 2 laps from Lakeshore as Canadians was exactly what the Inaugural International Triathlon Union Drive along the channel and out to race desired. The city has remained (ITU) Multisport World Championship Skaha lake and back. steadfast for their support in the events. Festival (including LD Triathlon, Cross (off road) Triathlon, draft-legal Duathlon, According to the website (www. “We knew we’d give Canadians (and Aquathon while throwing in some swank challenge-penticton.com/maps), other athletes) the chance to race a wine tasting and tourism experiences “all courses are pending Ministry similar course for long distance World during the week to keep the tri- of Transport and City of Penticton Championships in 2017”. companions entertained? “Why not?” approval and may still have slight

6 :: TRIATHLON BC :: SPRING 2016 “When we realized we’d have the triathlon to be increased dramatically Long Distance tri will be Male 35-39, opportunity to put in a successful bid as compared to the LD race in Sweden 40-44 and Female 30-35 and 40-44. for the ITU Long Course World Festival, in 2015 where there were close to we were absolutely elated. First we 75 Canadians. That’s close to 500 What is an Aquathon? celebrated and then we immediately Canadians in the key age groups. We got to work. We knew that it was an know 25 will quality for Worlds in each Swim/run. At Challenge Penticton 2016, honour to host the first ever ITU World age group and we don’t expect much it’ll be 1km swim and 5km run. Brown Championship Multisport Festival and it of a roll down. If you don’t plan on expects 150 men and 100 women to do would require an extraordinary amount attending a qualifying race you may this event across the various age groups. of legwork. We found out we’d been not be racing at the Worlds in 2017.” Many athletes use this as a warm up for successful in late 2015 and since then the big weekend races, providing those have been working to assemble a first Who can race for Canada not familiar with Penticton the ability class team of people to put on the event.” to check out the race venue (check in at the ITU Worlds 2017 in process, washrooms) and shake the Penticton? What races are part of the cobwebs out. Challenge Penticton Festival To race for Canada at the ITU Age What is Cross Triathlon? for 2016? Group Worlds in LD Tri, Aquathon, Du, or Cross, you need to qualify at Introduced into ITU competition in There are several days of events, a qualifying race. For Canadians, this 2011 in Extremadura, Spain and with which will make for an exciting week is Challenge Penticton 2016 or others this year’s ITU Cross Worlds in the for spectators and racers alike: (see http://www.triathloncanada.com/ Snowy Mountains NSW, Australia en/athletes/agegroup/itu_ag_team/ Wednesday August 24: Duathlon in November 2016, cross triathlon worlds/qualification_2017/) Or, if Nationals at 7 am (10K run | 40K bike combines swimming, mountain biking you’ve previously raced for Triathlon | 5K run); $110 until May 31. and trail running. Canada (age group or performance) Thursday August 25: Aquathlon and have a good reason why you What other goodies are Nationals 4 pm start (1km swim, 5km couldn’t race at a qualifying race, run; $70 til May 31) with the Family you can apply to race (extra $150 planned? Fun Run at 5:30pm. fee) during the Open Registration In addition to the Family Fun Run, Friday August 26: Cross Triathlon (see http://www.triathloncanada.com/ the Street Dance, there will also be Nationals 7 am (1.5km swim, 35km en/athletes/agegroup/itu_ag_team/ the Wine, Women and Sport mixer bike, 8km run; $130 til May 31); worlds/) . Usually, 10 athletes per age featuring Silken Laumann and Sara pasta party 6pm; downtown street group qualify at Nationals and it can Gross and the week ending with the dance 7:30pm. The Cross Nationals roll down. According to the Triathlon awards presentations and epic After will have the swim in Lake Okanagan, Canada website, Triathlon Canada can Party on Sunday night. The pasta the bike on the Kettle Valley trail and send up to 20 athletes in each age dinner (Friday) will be at the official three blind mice trail system, and the group, or up to 25 when the race is hotel The Lakeside Resort and has a run along the shoreline. “We expect being held in Canada. maximum capacity of 800. 200 men and 100 women in that race,” It’s expected that competition for For more on Challenge Penticton, says Michael. Canadians hoping to quality for Worlds see www.challenge-penticton.com Sunday August 28: Pro Men 6:30am, in Penticton in 2017 could be higher and https://www.facebook.com/ Pro Women 6:35 am, Age Group than previous Nationals given that the ChallengePenticton/?fref=ts. Volunteer Men 6:45 am, Age Group Women qualifier and World events are both at http://challenge-penticton.com/ 7 am, $575 ($775 relay) til May 31. in Penticton. Roll downs in some age volunteers/. An Aqua-Bike will be held this day too groups in LD triathlon can go quite far down when the ITU Worlds are For info on the pending ITU World on the same course, but athletes will Long Course Triathlon (and first ever just finish after the swim and bike in distant places like New Zealand or China. Costs to race in an ITU event in World Championship Festival including ($450 until May 31). Brown predicts Du, Cross and Aquathon) for 2017, the Aqua-Bike will be contested by 100 far away countries can be expensive, but when you have an opportunity to see www.penticton2017.com. The athletes and the LD age group triathlon locations for Olympic and Sprint about 750 men and 500 women. race in your home country you need to take it. distance ITU Worlds for 2017 are “We expect the number of Canadian still being determined. Find out how men and women racing the LD Brown estimates the most competitive to qualify for Canada in these races age groups for ITU World Qualifying in on www.triathloncanada.com.

TRIATHLON BC :: SPRING 2016 :: 7 OLD DOGS, BIG GOALS, NEW TRICKS: Goal Crushing for Older Athletes

Jasper Blake, Head Coach B78 Coaching, Ironman Champion

ith the first gathering of the WAmericas Masters Games in Van- couver this summer and many other high profile and competitive age-group races to choose from this year in BC, I was asked to comment on aging and racing and if I had any tips for us “old dogs.” Age is not an excuse for being void of ambition. In fact, the pursuit of anything that takes time, energy and passion may be one of the secrets to retaining a high quality of life. The fountain of youth can be found in the act of engaging in things that challenge us physically and mentally. Thankfully we live in a time where age is celebrated in sport. Triathlon, in particular, embraces different age groups and provides a space for them to thrive. The athletes competing into Older Athletes Have a susceptible to large swings in their their 70s, 80s and sometimes 90s Balanced Perspective emotional state. As we age, these things are some of the most respected and tend to smooth out. Often we begin to Our mental approach often becomes celebrated at an event and rightfully so. care less about what others think and we rooted more deeply in a productive These athletes remind us that striving realize that poor performances are not state when we age. We experience for something, putting yourself on the the end of the world. some of life’s greatest mental challenges line and being physically vigorous is Perhaps most importantly there is often early in life. Body and brain chemistry not just for kids. a shift in perspective that places more change rapidly when we are young and value in the process than the outcome. Youth has its benefits without question, we are highly emotional beings. Small This perspective alone takes some of but sometimes we break down new things can seem big and big things can the pressure off of the outcome and barriers and crush goals into our later become overwhelming. There is often a puts more joy back into the equation years simply because we have refined significant lack of perspective when we and each training experience, which our approach. There are no shortcuts are young. Watch children fight over a can lead to more success. We also gain to experience and self-awareness. You favourite toy and you will witness that the ability to move on quickly after have to live to get there, and this is early perspective first hand. the primary reason why many athletes poor performances. The same shifts in perspective exist start to thrive later in life. all the way through life. Consider the Older Athletes Have Thicker There are several key aspects that boyfriend or girlfriend who broke up give older athletes an advantage over with you in high school – it seemed a big Skins their younger counterparts. Mental deal then; not so much when you are Older athletes are likely to listen to approach, focused training, attention 40. That devastating race performance constructive feedback and training to detail and recovery, clear goals and you had when you were 20 seems advice from coaches and peers instead objectives, a deeper understanding of trivial when you are 30. The job you of thinking they have it all figured out. priorities and commitment, financial lost when you were 40: a big deal then, I’m not suggesting younger athletes freedom and technology all play a part not so much when you are 80. Mentally don’t do this, but, perhaps the wisdom in the ability for older athletes to excel. speaking, younger athletes can be more and life experience of an older athlete

8 :: TRIATHLON BC :: SPRING 2016 can provide a more receptive mind. I We may no longer have a mortgage to Aging: What to Watch Out for myself can attest to the fact that it pay off, car payments may not exist When we age, there are definitely may have been more efficient to take and we may be down a few dependents. some obvious factors that work against the advice of some of my coaches and If you are in this position, you may us physically. Decreased hormone peers instead of living through some find yourself with some extra money, production and a loss of muscle mass ugly moments to gain my own version which you can use to improve your are unavoidable truths the deeper we of this perspective and wisdom. I spent equipment, go on camps, hire a good get into our lives. Recovery takes longer. the better part of two decades training coach and take care of your recovery Strength and speed are harder to build. and competing in triathlon and there needs more effectively. Finances can But youthfulness can be found in the are definitely things I could have done be a hard burden for younger athletes pursuit of physical and mental challenges. differently. and can add to the stress and pressure Old dogs can and still do crush big goals of competitive situations. by refining their approach and being Older Athletes Have Greater mentally more resilient. Focus Older Athletes Didn’t Have Aero Helmets Probably the biggest thing that I’ve Age usually brings more “life” noticed with age is that I do more with responsibility. Jobs, kids and family Technology has come a long way, less. Time is far more precious now that commitments usually make time a especially in the sport of triathlon, I have a business and a family. The time precious commodity later in life. This and can be a boost to older athletes, I have for fitness is far more focused and can often lead to a heightened sense of especially those returning to on point now than in the years where I focus when you are training. You may competition. Bike and wheel designs had 40 hours in a week to do the work. only be able to commit 1-2 hours per have evolved immensely in the last two Granted, it’s hard to reach the same day, which can result in a great deal decades. We used to ride bikes -- now fitness levels with significantly less time, more focus, more on point work and we ride rocket ships disguised as bikes. but it’s still possible to make huge fitness less junk mileage. Older athletes often We wear helmets that slice through gains on about a quarter of the time. discover that they accomplish more the wind. We have physiological This has been a great realization for me while doing less. monitors that can detect all kinds of as a coach because most of the athletes metrics allowing us to fine tune our Age can bring more clarity around the we work with at B78 have a great deal approach. These technological goodies things you actually want in life and this on their plate. are a huge win for any athlete and can translates to more clarity around your Jasper Blake is head coach for B78 coaching. provide a dramatic potential speed goals and objectives as they pertain B78 specializes in coaching and programming (and fun!) improvement for athletes to sport. Experience teaches us to for triathlon, running, cycling, mountain biking who competed many years ago and and xterra. Our team of coaches is comprised weed through the minutia and get to are making a return to competition. of an amazing group of coach/athletes with the point of what we actually want incredible expertise. We currently work with Techie toys, too, add to daily training to accomplish. Having more clearly over 60 athletes worldwide ranging from joy and that too leads to success, as defined goals and objectives means beginner to those ranked best in the world. For outlined earlier. more, see www.b78.is or find them on Twitter + the energy we put towards something Instagram at @b78coaching or on Facebook at has a high level of specificity and is B78coaching. usually more productive. Age often teaches us to prioritize Old dogs can and our lives more effectively. It helps us still do crush big truly understand the meaning of the goals by refining word commitment. As we age, we their approach and will probably be less inclined to go to being mentally more a raging house party the night before resilient. Probably a race. In fact, we may not even be the biggest thing that invited to raging house parties anymore, I’ve noticed with age which indirectly leads to more effective is that I do more with recovery and better results. less.

Older Athletes Can Throw Money at it Financially speaking we are usually a bit better off in our latter years, particularly as we head into retirement. TRIATHLON BC :: SPRING 2016 :: 9 6 Questions to Help You Choose the Best Stroke Rate for Swimming Peter Scott, Sea Hiker Head Coach, [email protected]

t’s very likely that you need to mod- triathletes simply cannot maintain The Debate Rages On ify your stroke rate to swim much that kind of stroke rate for more than I Because there is no solution that works more efficiently, faster, and get more a minute. Nor do they possess the for all swimmers, as each athlete out of your training. technique to make it work. Trying to will have their own best areas for imitate your triathlon heroes can have How fast do you move your arms when improvement, we feel it’s more useful to a disastrous effect and even lead to you swim? What’s your stroke rate? help each person understand the limiting injury. Did you know that swimming with a technique or missed training opportunity that they should address first. higher stroke rate can actually slow Or Should I Swim with “Long you down? Did you also know that too Strokes?” So here’s a list of six questions to ask slow a stroke rate is also inefficient yourself to help you how you should and slow? On the other hand, there is often a modify your stroke rate to see positive Questions like these can be confusing, misunderstanding of the coaching changes in your performance. philosophy of “long strokes” where even for experience triathletes, Check out our website for an example some triathletes slow down their especially when you’re in the pool of swimmers at different stroke rates strokes so much that they almost stop trying to get your workout in. and paces with our videos on stroke their arms from moving to glide as far rate: www.seahiker.com/blog/stroke- as possible. Longer strokes doesn’t rates/ Should You Swim Like Alistair refer to taking longer to complete a Brownlee? stroke – it refers to how far you travel There’s a school of thought that you through the water on each stroke, Beginners-New should generally try to swim at a which depends on a great many Triathletes higher stroke rate. In our experience technical and physical factors. “Long working with both new and experienced Strokes” are compatible with a high 1. Do You Always Start Off Fast and triathletes, it’s rarely that simple. stroke rate. Then Slow Down Dramatically? Elite triathletes are usually held up as The “Long strokes” philosophy usually Often when we meet new swimmers proof of a higher stroke rate being best. comes with an emphasis on starting who have good fitness, they can Elite triathletes and Olympic swimmers with a lower stroke rate first to learn swim 50m-100m with great speed. swim at stroke rates between 75- better technique. This is appealing But after a 1500m practice, they’ll 110 strokes per minute (SPM), with and beneficial to newer triathletes who find themselves at the back of the the highest stroke rates coming from want to finish their races and have pack. Their stroke efficiency falls apart shorter pool races. Most recreational energy left of over. quickly.

10 :: TRIATHLON BC :: SPRING 2016 What to work on first: Simply learn what stroke rate and swim pace you need to swim repeats of 50m-100m How can you determine your stroke rate? initially with a consistent pace. It should feel too slow at first - and then by the end of a longer set, let’s say 6 Swim 100-200m without stopping. For best results, do a set of x 100m or 10 x 50m with a reasonable three repetitions with 15-20 seconds of rest in between each one. rest interval, you’ll still feel comfortable. Consistency is the most helpful guide Have someone count your stroke over 15 seconds at least 4-5 for newer triathletes. Whether it’s your times during each swim with a stopwatch. Write down each stroke swimming pace, stroke rate or heart rate per 15 seconds. You can also video tape your swims and do rate, a smooth, consistent swim is gold the same kind of “spot checking.” Multiply your strokes by 4 to for making faster progress. Start there first. get your strokes per minute (SPM) count. 2. Do You Have to Stop Swimming You can also use a smart watch or swim training watch - they Often to Catch Your Breath? normally have that feature. If you can’t yet swim 400m non-stop, Usually, coaches and triathletes express their stroke rates as each definitely don’t try to adopt a “high” individual arm stroke. Some swim coaches will talk about the stroke rate. Not being able to settle into whole stroke cycle of two arm strokes as one “stroke.” Just make an aerobic swim for 10-15 minutes is usually a sign of bad breathing habits sure you know what you’re measuring. or an inefficient stroke - or both. What to work on first: You should spend much of your time swimming in the 40-55 SPM range. While 45 SPM, swimming slow enough to master the What to work on first: Your first step for example, may feel more like a drill- technique you’ll need for holding a will be challenging and fun. Practice type swim (and it might feel easier faster pace. Along with a review of the swimming at different stroke rates by with fins on), it will help you correct fundamentals, improving your catch feel or with a Tempo Trainer metronome. important fundamentals like balance, & pull, stroke timing, hip rotation & Swimming at a new stroke cadence is a posture and timing. Your main goal weight shifts, and kicking for stability skill like any other and it takes practice. here is to breathe easily for longer and are all worth exploring. Here’s a simple, fun and challenging longer distances. When you’re starting Focus on seeing how much faster you set that you can do: out, effective and easier breathing can get without dramatically changing is the key to enjoying your triathlon your stroke rate. You may be surprised 3 x 100m [:15] @ 50 SPM training - and seeing results. to see how much faster you can go. 3 x 100m [:15] @ 53 SPM 3 x 100m [:15] @ 57 SPM 3. Do You Only Have One Swimming 3 x 100m [:15] 60 SPM Speed? Experienced Triathletes 3 x 100m [:15] 63 SPM If you find it hard to swim faster, you 4. Are You Relaxed and Comfortable might very well be tempted to increase Rest 1-2 minutes between each set of - But at a Performance Plateau? your stroke rate. But if you’ve been 3 x 100. (Intermediate-Advanced) struggling to go faster, even a faster Step 1: Your first goal is to simply stroke rate won’t work - at least for a Trying a higher stroke rate is indeed settle into the stroke rate for each 3 triathlon swim. an important step in learning to x 100. Can you relax more, improve swim faster. If you are comfortable When a faster stroke rate doesn’t your form, and swim a bit faster while swimming your target distance, see help your speed, it usually means that holding that same tempo as you repeat regular improvements in your stroke you’re slipping on your catch & pull or each one three times? You may shift technique from month to month, feel letting drag slow you down because the starting and ending point of the comfortable with your breathing, and of poor body position. With those two tempo settings to suit your own level yet feel that you’ve hit a plateau for obstacles, taking more strokes per (starting lower or higher). a season or more, work on gradually minute just makes things worse. boosting your stroke rate (and the Step 2: Try it in reverse, starting What to work on first: Learn the fitness and skills to go with it). (Continued next page) technique for swimming faster by first

TRIATHLON BC :: SPRING 2016 :: 11 12 :: TRIATHLON BC :: SPRING 2015 with the higher stroke rate. Does your their lives depended on it, lunging triathletes to explore speed, efficiency stroke technique and fitness allow you forward off each leg; while others are and endurance with a stroke rate in to start right away at a higher stroke slow, no matter what happens (even the range of 45-65 strokes per minute. rate? when crossing the street when the Given the wide range of fitness & skill hand is flashing). levels, racing goals, medical history, Level Up: When this becomes easy, physiology, and temperaments, there’s you can narrow it down to the range People tend to have a natural rhythm no way we could ever recommend one closer to what you’d like to be racing that they really prefer over everything ideal stroke rate for everyone. You can at, perhaps only a 6-8 SPM spread else. When you have a strong swim very fast while staying within this over 3-4 steps. Try to descend by 3-4 preference, the only question remains range. And if you find you can excel at seconds on each 100m swim while as to whether you are seeing any stroke rate above 65-70 SPM, then you holding that stroke rate. improvement. If not, consider trying probably don’t need to read this article. something new. We’ve seen triathletes This progression alone gives you a get faster usually by slowing down When you are new to triathlon, your ton of practice at swimming at a new their stroke rate for a few months to first goal should be to feel comfortable stroke rate while also swimming with improve stroke mechanics. Other times in the water swimming while swimming good technique. we help swimmers gradually build up smart practices and also in open water. You’ll know when you’ve found a more their stroke rate by 3-5 SPM for a more Once you have that experience, whether efficient stroke rate when breathing isn’t efficient swim and better pacing. it takes you only one season or several that hard and you can hold a consistent of them, you have a great foundation to pace. Keep in mind that a higher stroke build skill, speed and endurance – and rate will initially depend on both fitness All Levels try a new stroke rate. and skill to hold. With practice you should 6. Do you have recurring injuries? Your shoulders, neck and spine are be able to stick with it. A swimmer who swims at 80 strokes precious for swimming, among other 5. Do You Have a Sense of What per minute risks irritating the shoulder, things. Keep them safe with gradual Feels Right? no matter what their fitness level. shifts of stroke tempo when the time is Next time you’re in a mall or on the Many triathletes and open water right. swimmers who prefer higher stroke street, have a look at how people walk. Visit the Sea Hiker Swimming Blog to see some Some walk with short crisp strides at rates risk ending up with shoulder video examples of swimmer at different stroke a high “step” rate. Other have longer overuse injuries. rates and speeds: www.seahiker.com/blog/ stroke-rates. loping strides. Some walk fast as if We would advise the majority of

Focus on seeing how much faster you can get without dramatically changing your stroke rate. You may be surprised to see how much faster you can go.

TRIATHLON BC :: SPRING 2015 :: 13 FROM RUST TO IRON: The Road to

226 Kilometres Aly Couch [email protected]

o this day I can’t exactly pinpoint Twhy it was that I really wanted to do an Ironman. At the time, I really hadn’t been on a bike much since be- ing a kid, my idea of swimming was floating on an air mattress, and run- ning just wasn’t in my genes. So, the idea of completing 226 kilometers of swimming, biking and running all in one go, seemed like an odd choice. Needless to say, I was determined to do it, and off I went, like an eager kid, hopping in with both feet and never looking back. The plan was to do the Penticton Challenge Half in the first year and double the distance at Ironman a coach and with a training group, we uphill battle of trying to get back to Canada in Whistler the second year. I worked out twice a day, six days a week. a feeling of normalcy. Numbness and wanted to allow myself time to adjust Some weeks, I trained almost as many tingling plagued my lower back and to the demands of the sport, and hours as I worked. It was a grind, but legs, headaches and fatigue sidelined without much experience in any of the I quickly fell in love with every part of me to the couch or bed most days, and disciplines, I had a lot to learn. the sport and every challenge it hurled life seemed to move in slow motion. I my way. In this first year I also learned worried that my road to Ironman was The ensuing two years of training and that sometimes things don’t always go over. But with each passing week I racing were incredibly challenging, according to plan and some challenges made incredible progress. In particular, yet incredibly rewarding. There were are harder than others. the pool became a great source for times when the end goal seemed healing and recovery. The cool water insurmountable and there were times In the second week of August, after would subside the tingling in my legs when I was on top of the world. But months of dedication and miles upon and the weightlessness was gentle that is the beast of Ironman, you never miles of eating, sleeping, and breathing on my still fragile body. In less than know what will be thrown your way. triathlon, I hit my first major roadblock a month I would go from bedridden, when I was admitted to hospital with In my first year of training I learned a to walking, to swimming, to running. Viral Meningitis. My race in Penticton lot about the sport; from clip in pedals, Three months later, without any would never happen. I was in peak to gels, salt sticks and hydration, to lingering side effects from the virus, I physical condition, yet I was crippled race belts, chaffing cream and Strava, was back into training and signing on to a rigid hospital bed, fragile and to bento boxes, tempos, time trials, the dotted line for Ironman. The doctors aching with severe head pain for four and almost more importantly, time said my recovery was remarkable. I days. The next month would be an management. Under the guidance of had dodged a bullet.

14 :: TRIATHLON BC :: SPRING 2016 In year number two I went into the training season feeling cautious, I would agonize through water but I also had a new appreciation, relentless determination and little running, light spinning, and the bit of redemption in my eyes. With a year of experience to build upon I dreaded elliptical. Swimming was the had the recipe for a solid year. It was hard to adjust back into the grind but only thing that kept me sane. Despite with time I was in my happy place and rocking the workouts. In the first having a pull buoy strapped to my three months I was knocking minutes off my run times, feeling more at ease legs by a rubber band, I felt free. in the water, and sporting a new time trial bike. The feeling was good and I was confident that any setbacks I start line of my first half Ironman and to shin splints, displaced ribs, and heat faced in the summer were behind me. even cross the finish line. For the first stroke, to personal bests, hell climbs, Unfortunately, though, the universe time since finishing a triathlon, I did hill climbs, one bout of Meningitis and had other plans for me in the first what every athlete should do - first or one torn MCL, I was finally the victor week of March when I tore my MCL last: celebrate! I worked hard to get to and finally at my destiny. there and I overcame some significant while playing ice hockey. This was a The bone chilling cold on race day in challenges and, that was worth crushing blow. In that moment, all I Whistler was one of the most physically celebrating. Running through the finish could think about was how every day, and mentally tough challenges I’ve arch, I flexed my arms in triumph and every week away from training would ever endured on a race course. My tears streamed down my cheeks. If be detrimental to my goal. It would teeth chattered incessantly against one you had seen me, you would have be another long haul of recovery another, my fingers became too numb thought I won the race. It was a mixed and patience to get myself back on to grasp my water bottle, and all I kept bag of emotions that overwhelmed me course. I would agonize through saying to myself was, “it can’t be like with grace, gratefulness and one giant, water running, light spinning, and the this all day.” I thought Ironman was grinning face. dreaded elliptical. Swimming was the hard enough without the elements of only thing that kept me sane. Despite Almost two months later, it was the Mother Nature whipping me in the face. having a pull buoy strapped to my legs full Ironman: the race I had been It was brutal. Aside from the weather, by a rubber band, I felt free. As the dreaming about, obsessing over, and my race was tactically executed almost weeks went on I became stronger and otherwise been committed to for the perfectly to plan. I was nailing my more driven and more determined past two years. pacing and feeling incredible, until I than before. Eight weeks later I had made a costly error. On the quiet morning of July 26, 2015, eased back into a full training schedule, while I sat on a bumpy school bus en At about 150 kilometres into the bike, and I was never so grateful for all the route to the swim start I couldn’t help just outside Pemberton, in an indecisive puke-worthy, heart pumping, muscle but reflect back on the roller coaster moment at an aid station, I reached aching workouts. Two months after ride that got me there. From blisters for a bottle across my handlebars and that, I would finally step foot on the ended up cranking my front wheel completely sideways. Faster than I could realize what happened, my head and shoulder slammed down hard against the concrete. Frantically, I hopped back up, shaking, and still straddling my bike. All I could hear was people around me saying, “she hit her head really hard.” They were right, I had double vision and my head was pounding. Fortunately, a medic was nearby and was able to rinse the gravel from my shoulder, bandage it up and check me for any signs of a concussion. Luckily, I checked out fine, and faster than she could give me a thumbs up (Continued on page 23)

TRIATHLON BC :: SPRING 2016 :: 15 Meet BC’s Les Pereira: New TriCanada President January 2015, t is an honor and a privilege to be elected to build on the Vancouver’s rich history of triathlon in Canada and to be given the op- I Les Pereira was portunity to guide a new era for our sport. elected President My personal journey began in 1998 with Pacific Spirit Tri- of Triathlon Canada. athlon Club staring up wide eyed at Swim Director Tracey TriCan offices were Shelley’s coaching direction. Eighteen years later I appar- recently moved to ently still don’t rotate my hips enough. After several years BC. Les has had of racing I stepped up to the position of Bike Director and triathlon in his life then President of the club. A year after stepping down, I since 1998. was elected to the Board of Triathlon BC under the excellent leadership of Sue Ironside. After three years as Coaching Director and piloting both the Introduction to Competition and Community Coaching Streams and with Sue’s mentor- ship, I was elected to the Triathlon BC Presidency. First and foremost my goal as President is to work with our talented and dedicated team of staff and board mem- Five years as President of TriBC proved very rewarding and bers to strengthen the communication and collaboration will always be a source of great pride for me. Working in with all of the provinces, clubs and members in all race partnership with Executive Director Allan Prazsky, our sport categories who are core to our success across the country. came to be rated number one in performance by SportBC. Triathlon Canada invested early in the Long Term Athlete De- Having participated in Triathlon Canada’s Governance re- velopment model and I truly believe an Olympic or Paralympic view, the next logical step was to run and be elected to the triathlete can be born in all communities across the country if new streamlined board. Finally, last January after the Past they are given access to the opportunities to swim, bike and President resigned, the Board elected me to the Presidency. run. It will be a huge priority for not only myself, but our Board,

16 :: TRIATHLON BC :: SPRING 2016 to introduce more youth in all corners of the country to our great sport in an effort to significantly grow our participation numbers, and ultimately, develop the nation’s next Olympic and Paralympic champions. Obviously the high-performance program is core to Triathlon Canada. It will be a huge priority to not only introduce more youth to our sport, but guide them through the athlete de- velopment pathway with a focus on excellence to ultimately to Canada back on the Olympic, and Paralympic, triathlon podiums. I still race at all distances and officiate at provincial races, so I’m sure I’ll see many of you out in the water or out on the road. This will be a challenging Olympic year with much focus on the high performance side in the lead up to Rio. The new races in Ottawa and Montreal promise excellent growth and promise to join Edmonton as world class events. The ITU Multisport festival coming to Penticton is a fantastic oppor- tunity for our local community, and the America’s Master’s Games will help focus attention on Vancouver once again. I do have a full time job. The TriCan presidency, while my current passion, is a volunteer position. At present, it re- quires up to several hours a day, but that is largely due to bringing myself up to speed. My personal race slate has to be somewhat flexible this year for obvious reasons, but I am training hard and will defi- nitely race. Having the TriCan head office in Victoria makes it very convenient for me as I regularly do business there and am there several times a year regardless. Looking forward to help grow the success of our sport in 2016 and beyond!

TRIATHLON BC :: SPRING 2016 :: 17 PRODUCT REVIEW Ridley Noah SL

Allan Prazsky, Executive Director, Triathlon BC (and a guy who likes bikes), [email protected].

aving ridden Ridley’s ridiculously Hlight Helium SL for most of the 2015 season, I was - in all honesty - somewhat hesitant to move over to the Noah SL. Plying most of my trade in the hills, how would the additional weight (however small) translate? Taking delivery of the Noah SL shortly before pushing off to the sun-drenched shores of Hawaii’s Big Island, home of Ironman’s World Championships, I didn’t have much time to acclimatize to the new rig and its very different geometry and latest aero design Enough about Shimano’s venerable midway up the seat tube, shaped with philosophies (claimed to save 7% of 9000 group and Zipp’s fancy deep aerodynamics in mind, reducing frontal wind resistance over more traditional, section go fast wheels, you guys are area as well limiting the amount of round-tubed designs). here to read about the Noah SL! material required. Before we talk about the ride Up front, the Noah SL features Ridley’s Having logged over 700km on the Noah quality, let’s start with a quick walk unique F-Splitfork. Each fork leg is di- SL, many in anger on long climbs (Ko- around. The Noah SL comes draped vided into two airfoil-shaped elements hala Mountain Road), on windy, gentle with Shimano’s top level groupset, with a small gap running down the rollers (Queen K!), on desolate stretches mechanical Dura-Ace. While not quite middle, intended to improve airflow, under full gas (Akoni Pule Highway) and as sophisticated as its electrically- bettering aerodynamic performance by in frenzied sprints, I can say that the charged sibling, the DA9000 groupset directing turbulent air away from the handling of the Noah SL is decidedly rac- offers consistent, lightening fast shifts, rotating front wheel. The fork crown is ey; quick and razor sharp with impres- incredibly powerful brakes mounted neatly integrated into the head tube sive feedback, capable of carving just in their traditional location (where and downtube, with a small lip exten- about any arc you throw at it. god intended them to be!), and sion at the top trailing edge of the fork, Did I feel 7% faster on the wind-chiseled among the stiffest crank arms on the similar to what a few Pinarello models Noah SL over the balloon-light Helium planet. Similarly, the Zipp 60 wheelset are sporting of late. SL? It’s hard to quantify aerodynamic (kissing cousin of the 404s), with Concentrating on improved aerody- efficiency. However, rolling at 45km/h it’s 58mm dimpled, hybrid toroidal namics over extreme weight loss, the and throwing down an attack sees a carbon rim and aluminum braking Noah SL’s aerodynamically shaped, very quick reaction and a brisk increase surface offers superior reliability and camtail downtube has two narrow in tempo. The stiffness of the package low maintenance, hassle-free mileage. grooves running down its leading edge, offers exceptional get up and go, said to channel air more efficiently without any buzzy harshness normally across its surface. The sculpted down- associated with aero bikes. Bumps, tube culminates in an oversize, beefy vibrations and bigger potholes are nicely bottom bracket utilizing a pressfit 30 absorbed, always offering confident bb, adding stiffness to an already im- feedback every step of the way, pressive design. without beating you up in the process. For those looking for a race ready bike The seat tube neatly wraps around that’s just as capable racing a hair- the rear wheel, reducing drag and raising pro-level criterium on cobbles as again, increasing efficiency. Sprouting it is rolling effortlessly long training miles from the seat tube is an aero-shaped with your closest buddies, the Ridley seat post with two channels running Noah SL, with its sleek design ethos and the length of the post, similar to the top, worry-free components, deserves to aforementioned downtube in design. be on everyone’s shopping list. The Noah SL’s seat stays extend 18 :: TRIATHLON BC :: SPRING 2016 Get to Know the Triathlon BC Board

Duncan Wood (Chair) Faith Wells (Treasurer) enjoys officiating because it gives her an opportunity to be involved with a Duncan has been in- Faith is a CGA/CPA and healthy and enthusiastic group of in- volved in triathlon/ has worked in senior dividuals. She feels that encouraging duathlon for more positions in several in- individuals to take officiating training than 20 years. In dustries such as organic helps ensure races are safe and fair for 2003, Duncan was foods, interior design, every participant. the National Duath- entertainment, archi- lon Champion. He tecture, and biotech. is also a five time Faith is current Control- Troyce Beglaw (Director) National Triathlon ler/Vice President Ad- Troyce is Triathlon and Duathlon Team member. Duncan ministration at SierraSil. BC’s current hopes to represent Canada in Triathlon Faith has volunteered as the Treasurer Sanctioning Director, on the world stage once again. Duncan elected to the has been a Triathlon BC board mem- for Triathlon BC since 2008 and also volunteers with the Women’s Hospital Triathlon BC Board ber since 2009, elected Chair in 2013. of Directors in Professionally, Duncan is the Oper- Auxiliary, the CGA Audit Committee and as CGA Ambassador. Faith has helped to 2014. He has been ations Manager for an Environmental involved in Field of Consulting company, a certified Pro- bring TriBC from a completely manual system (hand written cheques) to a Play operations as ject Management Professional and an official for over 24 years, the last Professional Agrologist. fully functional computerized business system. Faith and the Triathlon BC team 12 years as a triathlon official. Troyce enjoys the opportunity to ensure safety Keith Iwasaki (Secretary) are continuously looking for ways to streamline the business process. Faith and fairness at all levels of competition Keith has been in- is currently more involved in marathons and ability, from children learning new volved with triath- than triathlons right now. She will skills to seasoned professionals. Troyce lon since 2001, ra- be running the Berlin Marathon in has the responsibility of ensuring all cing (“participating September and possibly entering the Triathlon BC sanctioned events are safe in”) distances from America’s Masters Games this summer and fair for every participant. Troyce Sprint to Ironman. in the triathlon. works as a Electrical/Instrumentation Currently the track Technician with Fortis BC. coach for the Pacif- Vicki Lundine (Director at Large) ic Spirit Triathlon Larry Feagan (Director at Club, he has also Vicki has always been Large) been their Run Director and Vice involved in sports: Larry has been Dir- President. swimming instruct- or, life guard, or ski ector at Large for Tri- Keith has served as Secretary for instructor. For over athlon BC since 2013 Triathlon BC since 20015, including 30 years Vicki acted and enjoys work on work with Technical and Sanctioning as a teacher, initial- the Annual Athlete Committees. ly teaching special Gala. His position at Officiating since 2001, he is currently needs students and Subaru Canada pro- a Continental Technical Official with also working as a career counsellor. In vides experience in the ITU. Some of Keith’s notable 1993 Vicki got her first taste of triath- marketing, promotions, advertising, race assignments have included Race lon, and volunteered at races in which business development, and financial Referee for the Canadian Nation- her husband competed. After volunteer- analysis, all which help him as Direc- al Championships, WTS Edmonton ing for a number of years Vicki decided tor. With the encouragement of Subaru race, assistant Technical Delegate for to become an Official. She has officiated Canada, Ironman and Lifesport Coach- World Championships and officiating in Mexico, Australia, New Zealand, Eng- ing, Larry participated in approximate- at the Pan American Games. Kei- land and Canada. In her leisure time ly 50 triathlons in Western Canada, th has been nominated by Triathlon Vicki runs and bikes on a regular basis including 7 Canadian Ironmans since Canada to officiate at both the 2014 in a non-competitive environment. Vicki 2007. Commonwealth Games and 2016 Paralympic Games. (Continued on page 20)

TRIATHLON BC :: SPRING 2016 :: 19 Biggi Weishedel (Director at in surfing, swimming, surf lifesaving Emily Vickery (Program Large) as a child. He moved to Vancouver in Coordinator) 1990 and started coaching. In 2011, Biggi joined the Tri- after turning 50, Robbie decided that Emily has been athlon BC Board in it was time to get fit. After watching with Triathlon BC 2015. She started Team Hoyt finish an Ironman, it was since 2011 and triathlon while living time to get serious. Robbie completed holds a degree in in New Zealand, and his first Ironman in 2013 in 12hrs46. Sport and Fitness has since become Robbie has completed all distances Leadership from a seasoned long- of triathlon and appreciates the Camosun College. course triathlete. encouragement, support of members Her main duties at With many races in his triathlon club. Robbie also Triathlon BC include under her belt, Biggi understands the volunteers with KidSport Richmond management of the membership ins and outs of the sport and is pas- and Steveston Athletic Association on database, acting as the Provincial sionate about growing triathlon in the Richmond Sports Council. Advisor for the BC Summer Games, BC and Canada. As a marketing pro- assisting with the facilitation of NCCP fessor and professional, she has also Andrew Armstrong (Technical Triathlon Clinics, managing ViaSport’s held marketing director positions for BC Sport Participation Grant Program, the Kelowna Apple Triathlon and the Director) attending provincial championship Across the Lake Swim in Kelowna. Her Andrew Armstrong races and overseeing Triathlon BC’s interest in e-commerce will benefit the was born in Bir- Annual Athlete Gala. Emily is a PTO online presence of TriBC and future mingham, England Level 1 Official who enjoys helping promotions. Biggi lives and trains in and immigrated to at triathlons. She helped the current Kelowna. When Biggi isn’t running or Montreal in 1960. board develop the Triathlon BC teaching marketing, she enjoys skate After 40 years of Strategic Plan for 2016-2019 and is skiing, backcountry ski touring, open distinguished ser- very excited about the strategic goals water swimming and travelling. vice with the Can- for the organization. adian Coast Guard, Kirk Lewis (Director at Large) ending as Director, Fleet Operations Allan Prazsky (Executive and responsible for the national co- Kirk believes that Director) ordination of Maritime Security for the the corner stones of Vancouver 2010 games, he retired in Allan has been with Tri- an effective direc- 2010. athlon BC since 2007 tor are leadership and is responsible for Andrew began officiating triathlon and the ability to de- strategic and executive with Triathlon Ontario in 1994, and at velop workable solu- management. Allan’s national and international levels in 1995. tions. He has always proficiency in com- Currently he holds the designation of viewed triathlon as a munication, decision ITU Continental Technical Official and people’s sport, mean- making, finance, gov- has been the Technical Coordinator for ing everybody can try it. The commit- ernance and planning TriBC since 2012. Andrew has served ment it takes to train in three distinct skills have been helpful in ensuring the on the Triathlon Ontario and Triathlon disciplines and to maintain that focus growth of Triathlon throughout BC. Al- Canada Board of Directors. for 5 to 8 months, balancing family lan grew up a cyclist, turning his first and work is truly as testament to a Andrew has served as the National cranks in 1978, going on to compete person’s character; courage, honesty, Team Manager for the Canadian team in North America and Europe. Allan dedication and their ability to over- six times. His first senior officiating has retired from competitive cycling come those challenges for him, is truly role was as the Head Referee at the but can still be found on his bike on a inspirational. Kirk is a NCCP Certified World Duathlon Champs in Calais, semi-regular basis. He is an elected in- Competition Coach, Triathlon Official France in 2000. Andrew worked as dividual of the Commonwealth Games and a Learning Facilitator for Triathlon a Technical Official at every Canada Association of Canada, an MEC Ambas- Canada. Games Triathlon. Andrew was recently sador, and the former Technical Direc- appointed Technical Delegate, 2016 tor of the Cypress Challenge, an event Robbie Jacobs ITU Oklahoma Long Distance Triathlon raising over $1 million for pancreatic (Director at Worlds, and served as ITO at the Pan cancer research. Large) American Games in Toronto. Andrew was selected as a TO for the first Born in South Africa, ever Para-triathlon at the Paralympic Robbie was involved Games in Rio. Andrew teaches Yoga for the City of Surrey. 20 :: TRIATHLON BC :: SPRING 2014 TRIATHLON BC :: SPRING 2012 :: 21 Silken Laumann Mercury Rising: Community found in local triathlon clubs. It’s nice to know, in a time where we can be so independent, that the most joy and the most success comes from being in com- munity. I was Looking to Get in Shape and I Found Community

was looking to get in better shape managing four lanes of swimmers, the and codependency. It’s hard to have I and enjoy a new athletic challenge fastest being good contenders to win a great swim if other people in your when I joined a triathlon group two an Ironman, the slowest lane including lane aren’t also pushing hard. Getting years ago. Little did I know I was go- people like me who still thought you through a challenging set together is ing to become a part of a supportive did front crawl with straight arms. a mutual accomplishment. The bike is no different, you ride the hills together, community that I now look forward to Masters Athletes, I had heard, took you take the pace up or down together, meeting with on a regular basis. themselves very seriously, but mostly, you take breaks for food together. You The group was called Mercury Rising everyone was happy to help one another. work with other people to get the best Triathlon (MRT), and although there I learned to cycle and swim, not just ride possible. were some professional triathletes, through the coaches, but through the most of the athletes were enthusiastic other athletes. They helped me set Two years ago I knew one person in age groupers looking to do their first up my bike for spin class, change my the group, now I know over forty triathlon or had been doing triathlon for first flat tire, and explained that huge, riders and swimmers. I train with them, years. They wore heart rate monitors, daunting clock at the pool. I started to and feel connected to them through had cadence meters and power output feel I was being ‘shown the ropes’ so the work we do together. In the two meters on their bikes, they did single to speak and therefore accepted into years I have been there, people have spinning drills and over-gear sprints... this new community. lost jobs, one woman lost her husband, and another went through a breakup, I definitely was on a learning curve. I have always participated in individual yet another was diagnosed with cancer. In the pool, it was all pretty intimidating. sport--running, x country skiing, and, We don’t spend huge amounts of Huge clocks flanked the decks, and you of course, rowing. Rowing was also an time talking about our lives and our started on green top, or red bottom, or individual sport, but the training was challenges, but we have an idea of whatever… I really wasn’t sure what almost always done in a group. In what is going on in each our lives, and it all meant. Paddles, pull buoys, one swimming, you develop this connection we support each other. That is what arm drills, bilateral breathing--most with people in your lane, all of you are a community does; they support one practices I was just happy to still be trying really hard to make the times, another, cheer for one another, and lift breathing at the end, considering the and if you start to slow down too much, one another up. We all have families water I swallowed. My coach, Clint, was you ask the person behind you to go and social lives outside our club, but surprisingly patient considering he was ahead of you. There is interaction

22 :: TRIATHLON BC :: SPRING 2016 this club is another kind of support, another kind of connection that plays FROM RUST TO IRON: an important role in our lives. I joined The Road to 226 Kilometres Mercury Rising to get in better shape (Continued from page 15) and learn to swim; but in essence, I joined a community. to continue, I was back on my bike with the finish line still on my mind. If It’s interesting to think about the Ironman has taught me one thing, it’s that you start what you finish, no ways we are connected in community. matter how hard it is, or how much it hurts... you find a way to get it done. Sometimes it is through our kids, and the Saturday mornings spent on the Once I finished the bike leg, I was very grateful to park the wheels and get soccer field together with frozen feet back to the safety of my own two feet. But my new challenge was figuring while watching our kids. Sometimes out how I was going to run a full marathon. Previous to that day, the furthest the connection is even looser, people I had ever run was 23 kilometers, so I literally didn’t know if I was going to we see every week while running the make it. By about the 15 kilometre mark, and almost 200 kilometres into the same trail, people we say hello to race, I had to start to thinking of survival mode. My upbeat vibe and smile when we get our morning coffee, or was slowly fading and I mindlessly stared at the ground ahead of me. Even as when we stop every Wednesday night I passed the 23 kilometre mark, I didn’t feel like celebrating the distance. By at our local library. These connections this point, everything was hurting. My toes were tingling as blisters started to are different than friendships, but they form and my knees were screaming out in pain with each pounding step. As are also important. I belong to multiple I crossed the road and looked up, I saw my dad. He was beaming with pride communities, but for people who are as he asked how I was doing. All I could muster out was that I was in pain. more isolated, these meetings can be In a sympathetic yet encouraging tone, he told me he knew how I felt but I a lifeline. was almost home. I was so grateful for his words and I didn’t feel so alone in that moment. Then another kilometre up the road I saw my mom sitting on My triathlon group makes staying fit the corner of Lorimer and Blackbomb Way, practically shivering in the cold and sporty way more fun. They keep while she waited for me. As I ran past her smiling face and wild enthusiastic up the intensity of my workouts, while cheering, a smile spread across my face. exposing me to a group of people outside my normal circle. I respect As I hit the final two kilometres I saw my training partners, some who had and enjoy all of them. I recognize already finished and some who had just come to cheer us on. They were that we rely on one another for a yelling my name, and again, the tears almost started to stream. Leaving good workout, we rely on each other’s them in the distance, I continued on the longest two kilometres of my life. competitiveness to up the intensity I could hear the announcer proclaiming Ironman finishers, yet my journey of a session, we rely on each other’s was not quite done. At one point I thought I saw my turn into the finish consistency to make the club a club. chute, but I looked up to see my brother, waving at me to keep going If half the people stopped showing around the other corner – I was still not there. up, everybody would feel it, and it As I finally came to the last turn of the course, I knew I was home free. wouldn’t be as much fun. I can only To summarize what that finish chute symbolized to me would almost be reach my individual goal of competing another story in itself. I took that neon trucker hat off my head, turned it in the Aqua Bike Challenge race this backwards and kicked up my cadence towards the awaiting finish line. I year if the others in my group also was overcome with emotion as I saw glimpses of my friends and family have their goals. We are dependent on rocking neon yellow ‘Team Couch’ shirts as they hung over the fence with one another. Connection to community their hands awaiting a high five. Triathlon might be an individual support, is a foundational element to living a but the behind-the-scenes support from those people was what made good life. my journey that much more possible and worthwhile. I’ll never forget We are not built for isolation. A hundred everything they did to help get me to that moment. years ago, everyone was dependent Once my foot crossed the finish line, I heard the words I had been longing on one another--for food, for water, to to hear for almost two years: “You are an Ironman!” On July 26, 2015, I build their houses, to look after their finished my first Ironman in 13 hours 27 minutes. I claimed my title and children. It’s nice to know, in a time no one can ever take that away from me. I poured my heart and soul where we can be so independent, that into crossing that line, and even when there were days I never thought the most joy and the most success continuing on was possible, I did. I’ll never be able to duplicate that feeling comes from being in community. of crossing the Ironman finish line for the first time, but I will forever Silken Laumann of Victoria, BC, is known cherish it, learn from it and take it with me back in Whistler for round across Canada as rower and public speaker. number two in 2016. We welcome her to triathlon! Reprinted from http://www.silkenlaumann.com/blog.

TRIATHLON BC :: SPRING 2016 :: 23

TRIATHLON BC :: SPRING 2012 :: 25 AMERICAS MASTERS GAMES TRIATHLON: Sprint + Standard Fri Sept 2 in Vancouver

Lara Spence, Editor, Triathlon BC, [email protected]

t’s going to be a busy and sporty Isummer in Vancouver this summer. The reason? The inaugural Americaís Masters Games are coming, August 26-Sept 4, 2016. Drawing up to 10,000 athletes over the age of 30 to Vancouver from around the globe, the Americas Masters Games offers age group competition in over 24 sports.

Why was this event created? With the global success of the World Masters Games, held approximately every four years in summer (the 1st was 1985 Toronto, 1989 Aalborg Denmark, 1994 Brisbane and more - see https://en.wikipedia.org/wiki/ extend the regional model to North, Which events are being held World_Masters_Games) and then Central, and South America. The at the Americas Masters winter (2010 Bled, Slovenia; 2015 result: the Americas Masters Games! Games in Vancouver? Quebec City), Europe decided to try This inaugural year is being held in hosting a European Masters Games Vancouver, BC. There are 24 sports being contested in 2008 (Malmo, Sweden). Athletes at the Americas Masters Games in from any country could compete in Who can compete? Vancouver, between August 26 and the European Masters Games, but, by September 4, 2016. creating an event with a guaranteed Any athlete (of Master’s Age, which Many sports have multiple events. European base, it would build loyalty is 30 in most sports, or 25 in diving Athletics, for example, includes men’s and anticipation among athletes and swimming; 27 in rowing) can and women’s 100m, 200m, 400m, who wanted to compete in Europe. compete in the World Masters Games, 800m, half marathon, hurdles, pole European games were held also in the European Masters Games, and the vault and many more! Age groups in 2011 (Lignano Sabbadoro, Italy) and Americas Masters Games. There are most sports run in 5 year groupings 2015 (Nice, France). no qualifiers to compete, no address checks, and there is no requirement to (for athletics, age groups are 35-39, The European Masters Games were wear an official national team uniform. 40-44, right up to 95-99 and 100+). so successful that the World Masters Each event has its own website. At the games, there will both a Sprint Games organization decided to and Standard distance triathlon, both

26 :: TRIATHLON BC :: SPRING 2016 being held on the morning of Friday, Unfortunately, there was no triathlon people in the race at the Americas September 2, with age groups 30-34, or cycling held at the most recent Masters in Vancouver than one would up to 85-89, then 90+. Ages in all European Masters Games in Nice in expect at an ITU race. (This could be sports will be determined as of your 2015 because of inclement weather. good!) age December 31, 2016. Results for other sports are at https:// For example, at the 2013 ITU Age registration.emg-nice2015.fr/en/ Group Sprint in Chicago, the Men’s 45- results. How much? 49 age group had 65 finishers ranging Registration for your first sport at the At the 2013 Turino Italy World Masters from 1:02 to 2:13, with the majority in Americas Masters Games is $225 CAD, Games, there were 33 finishers in the the 1:20-1:35 range. There were 420 with each additional sport being $75. Women’s sprint triathlon with times finishers across all age group men in This means triathletes could do the ranging from 1:10 to 2:00 with the that sprint race. Compare that to 128 Sprint or Standard length triathlon in bulk in 1:20-135 range. (A women 70+ at the Turino World Masters. did 1:48!) See the full list at http://bit. Vancouver, and then toss in 3 cycling In the Women’s 45-49 age group ly/1OY1elb. events (road race, hill climb and time Sprint triathlon in Chicago, there were trial) for $75. Or 5 Swim events, or In the Men’s sprint triathlon at the 33 finishers, with times ranging 1:17 to 6 Athletics events. See the website 2013 Turino 2013 World Master’s 2:40 with most 1:26-1:55. All together, for an explanation of the number of Game, there were 128 finishers. there were 342 female age groupers events you can do in a particular sport. Times ranged from 57:51 to 1:52, with in that race. (http://chicago.triathlon. Each registration includes tickets to the bulk in 1:10-1:30 range, including org/results/results) the opening and closing ceremonies. some 60+ guys running 17:27 for 5km. For BC-based age group triathletes See the full list at http://bit.ly/1LNiIFX. over 30 not wanting to travel too Where will the Americas You can see results for all sports at far, the Vancouver Americas Masters Masters Games triathlons be http://bit.ly/21U4RoS (note the userid Games triathlons offer the benefit of held? and password on that web page). good competition (the fast are still fast), but with the advantage of no The Americas Masters Games triathlons No World or European Masters games qualifying costs or races, no uniform will be held at Jericho beach, with has ever held a Standard length cost, and (likely?) less people in your cycling in the Point Grey community. triathlon, so no counts or predicted race and age group as compared to a times are available. typical ITU age group race. How fast do I need to be? How will the race experience Plus you can conveniently and cost- Based on my research, I’d say you at the Americas Masters effectively race and watch high-level should be “fast” but also not scared to competition in 23 other widely different throw your name in the hat if you’re Games compare to an ITU Age sports. fit and want an amazing experience Group Race? With all the athletes around (think racing with athletes of your age from In comparing participant counts international triathletes, runners, across the world. between the previous World Master and rowers mixing it up with rugby, Just for fun, I went looking for sample Games vs. an ITU age group sprint basketball and hockey players!) for times at other Worlds/European triathlon, I suspect there will be less nine day in so many age groups, it Masters games. will certainly be one global age group athlete party! Speaking of party, there will be over 2500 volunteers needed for the event. You can sign up at the site following. There will also be a Health and Wellness expo. For more information, go to www. americasmastersgames2016.com or speak to Randy Clegg, PR, 604-647- 7427, [email protected]. Follow at @AMGames2016 (Tw/FB).

TRIATHLON BC :: SPRING 2016 :: 27 TRIATHLON BC :: SPRING 2012 :: 28