Staying Strong PREP for TOKYO & ADJUSTING 2020 PLANS

TRIATHLON IN B BLOCK ENDURANCE ACADEMY MIXES SCHOOL WITH TRAINING Staying Strong PREP FOR TOKYO & ADJUSTING 2020 PLANS

FEET FIRST PREVENTING INJURY ULF SCHUETZE OFFICIAL OF THE YEAR SHARES BEST+WORST MOMENTS LIFT, FUEL, RECOVER TRAINING PROPERLY DURING MENOPAUSE Follow us! @TriathlonBC

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CHAIR WELCOME TO LARRY FEAGAN, HOW CANADA LOOKS FOR TOKYO Larry Feagan 3 NEW TRIATHLON BC CHAIR 16 2020 (2021) SECRETARY Keith Iwasaki TRIATHLON FAMILY: DISCOVERING TRIATHLON 4 MATT AND BARB SHARPE 18 AS A LIFESTYLE TREASURER Faith Wells IRONMAN CANADA’S OFFICIAL OF THE YEAR: SANCTIONING 6 RETURN TO PENTICTON 20 ULF SCHUETZE Troyce Beglaw LIFT, FUEL + RECOVER: TRAIN DURING SCHOOL? MEMBERS AT LARGE 8 HOW TO TRAIN IN MENOPAUSE 22 VERNON’S ENDURANCE Susie Ernsting ACADEMY SAYS YES Michael Brown TAKE ME TO THE MOUNTAINS! Murray McCutcheon 10 CROSS TRI SERIES TRAINING MOTIVATION Stewart Scott 24 DURING COVID-19: Barb Sharpe WESTERN CANADIAN UNIVERSITY INTERVIEW WITH PROVINCIAL COACH 12 TRIATHLON CIRCUIT: RACING EACH MICHELLE VESTERBY Kelly Guest OTHER, BUILDING COMMUNITY 27 ACHILLES TENDON PAIN 101 TECHNICAL DIRECTOR FEET FIRST! KEEPING THEM Andrew Armstrong 14 STRONG + YOU INJURY FREE MEMBERSHIP COORDINATOR Emily Vickery 2020 SPONSORS EXECUTIVE DIRECTOR A BIG THANK YOU TO: Allan Prazsky

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tribc-inside-2020.indd 1 5/6/2020 9:47:03 AM EDITOR’S MESSAGE

A challenging spring it has been, and we hope you’re thankful for a print publication to give you something new to Message from the Board Chair read and enjoy. Some pieces in the magazine were started in early February, The COVID-19 coronavirus has certainly had an impact on so some content was edited at everyone’s lives in the last month. In some cases, there is the last minute for accuracy regarding the postponement confusion with more questions than answers on what we of the Olympics and triathlon need to do to minimize the effects of this global virus. events and regular life. I’m thrilled that some pieces I wanted to assure you that Triathlon BC is in regular con- - such as Happy Feet - apply tact with public health agencies, Triathlon Canada, ViaS- now more than ever. I believe everyone now has time to build port and other pertinent agencies to ensure we are aligned consistent fitness and proac- with guidance in monitoring the COVID-19 coronavirus tive strengthening into their weekly routines - so bring on landscape, and are taking the necessary measures to pro- the rolled towel to strengthen tect the public against this global pandemic. my toes! Enjoy the read, visualize the While it is disappointing to see a delay in our event cal- summer of being outside, look endar, our top priority is to ensure the safety of our con- online for home-based swim training alternatives, do an stituents; athletes, coaches, officials, race directors, vol- ab and push up challenge, unteers, staff and the friends and families around them, all and help those in your circle of influence that are new to of whom contribute to this amazing sport. The actions we consistent home-based fitness have, and will be taking over the next while, is to ensure training. Some may come out of this time stronger and with that we are doing our part to keep everyone healthy and new, better habits and resil- safe. ience. So grateful for the caregiv- I want to thank all of you for your understanding and co- ers and front line workers and operation; our commitment is to keep you informed with decision makers who are doing their absolute best for every- accurate and timely information. one. Thank you to our advertisers and race directors - we will be Yours Sincerely, with you soon!

Lara Spence Larry Feagan Editor Triathlon BC Newsmagazine Board Chair, Triathlon BC [email protected]

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tribc-inside-2020.indd 2 5/6/2020 9:47:03 AM Welcome to Larry Feagan, new Triathlon BC Chair!

Larry Feagan, District Sales Manager Subaru Western Canada, became the Chair of Triathlon BC in June 2019. He has been a Director at Large for Triathlon BC since 2011. He has been very active, involved in many committees, especially the Gala subcommittee. He is dedicated to the growth and well-being of the sport and in his new role has built good rapport with Triathlon Canada and other key partners. We interviewed him over the phone in early April.

TriBC: We hear you’re doing Iron- Whistler is such a great town, every- in my case, shedding a few pounds. one takes care of you, the athletes man Canada in 2020. Tell us about TriBC: What are you looking for- and businesses. A beautiful place to your triathlon experience. ward to the most in training, on race and train and visit. Larry: Working for Subaru, a big race day, and after the race? Penticton, well, it gets in your heart. Ironman sponsor, has inspired me to Larry: I look forward to getting my The whole community takes the embrace the healthy lifestyle that is Dad-bod back in shape. I look for- athletes in. You can be getting gas in part of the Subaru brand. I’ve done ward to seeing everyone new to Pent- Merritt and already people are asking over 50 triathlons since 2007, of vari- icton and the past warriors on race you about the race if they see bikes ous lengths. For Ironman races, I’ve day. Sharing the experience on the on your car. It’s great (from what I done seven: five in Penticton, and two course and racing with my friends remember!) to have spectators cheer- in Whistler. once again. I’ll really be looking for- ing along the whole course, especially TriBC: How many minutes/hours ward to a cold beer (maybe 2 or 3) residents on their front lawn. Pentic- after the announcement that IMC and pizza! ton athletes and businesses are great was returning to Penticton did at supporting Ironman. I love the his- TriBC: What are you looking least you decide you were going to en- tory too. I think about all the people forward to in training, and on ter for 2020? that have ridden these streets before race day? Larry: In 2018, some close friends me, who have raced in this lake. Larry: Ha, flat tires when 50 km from were remembering how special Pent- Ground breakers, they’re the people home. Those are frustrating! Looking icton was as an event. We agreed who formed the sport, a lot of special least forward to putting my body in that if Ironman came back to Pent- people. It gives the race a unique feel. tight stupid shorts on race day, and icton, we would all sign up. Ironman TriBC: How is your training going, the night before with no sleep. returned to Penticton so we signed up as of April 2020? to create new memories. I received TriBC: What’s your message a call 30 minutes after the announce- Larry: I’m training as if the race is to readers with regards to the ment from my triathlon buddy re- going ahead. I’m working from home triathlon race season in May and minding me of the conversation two at the moment, so am able to use the beyond? years past. It took us less than a time I previously spent driving from Larry: We are monitoring things every minute to commit. Langley to Richmond for training. I’m day. Triathlon BC is fully transparent behind on swimming as pools are TriBC: How do you find the two and will let people know what we find closed, I am planning to set up bands races compare? out as soon as we can. We know it in the backyard like has been circulat- has been a disappointment to rac- Larry: I’m an older Clydesdale, so the ing in a Dave Scott video. Will be do- ers and race directors in March and Ironman Canada Whistler bike course ing some open water swimming when April. Safety is the first priority and was certainly very challenging, espe- things warm up. the sport will comply with the health cially the original route with the last My biggest concern, like all age grou- authority and the BC government 30km riding back south up to Whistler. pers, is getting enough training. And, directions to COVID 19.

TRIATHLON BC :: 5

tribc-inside-2020.indd 3 5/6/2020 9:47:03 AM Triathlon Family: Matt and Barb Sharpe

Lara Spence, [email protected]

had the privilege to chat with I Canadian National Team member Matt Sharpe this spring, who was (pre COVID-19/March 2020), training in the Algarve region of Portugal. I also spoke with his mom, Barb, who lives in Victoria. Here’s some of the story of this inspir- ing mother and son team.

Matt’s Early Years Matt was born and lived in Campbell River until he was 14. He started swimming when he was nine and did his first triathlon at age 10: the Comox-Valley TriKids race. Matt’s main focus was swimming, and he then wanted to take triathlon more seriously around age 14. He was attending Brentwood College at Mill Bay on Vancouver Island. He started connecting with other kids at North Van and Vancouver Island races. He started coming down to swim at the Commonwealth pool with Neil Harvey passion with the next generation and Barb continued to get more involved. and Island Swimming. He started hope to inspire them to integrate She was the Team Manager for the coming to Victoria to train with Patrick sports into their lives.” 2006 BC Summer Games in Kamloops Kelly and an older group of triathletes. and the 2009 Canada Summer Games In grade 11 and 12, Matt attended And Kelly Guest, another important in PEI. She was an advocate for high Claremont Secondary in Victoria , youth coach. performance sport, a fundraiser, a which was developing a sports acad- driver and a cheer squad. When Matt was 15, he competed at emy, giving credit and time off for the BC Summer Games. It was a training. The current iteration is the Barb also gave many hours of her formative experience: “Being able to Canadian Sport School at the Pacific time as a board member for Triath- compete at the BC games was great. Sports Institute. lon BC, serving 2009 - 2011, and I was able to compete against other 2019-present. athletes from around the province Family Support and discover other people who shared Her husband, Jim is also an accom- my passion. A few of us continued This whole time, mom Barb Sharpe plished triathlete and huge supporter through junior racing together and was very involved in Matt’s transpor- of Matt. created lasting memories. Triathlon tation and training. “Matt did a lot of has been huge in shaping who I am. travel with Pat Kelly’s junior athletes,” Why Not Race, Says Barb? recalls Barb. I believe it can be a part of a healthy Barb herself was a competitive swim- lifestyle whether high performance mer as a teen in Duncan, BC. She or recreational. I love sharing my also did cross country running. While Matt was training, it was convenient 6 :: TRIATHLON BC

tribc-inside-2020.indd 4 5/6/2020 9:47:04 AM to get a swim or run in too: “Half the time I was at the pool anyway, so it wasn’t a stretch to get in a workout.” Barb’s first race was the Sooke Sprint Tri in April 2010. She competed for Canada as an Age Grouper at the 2012 ITU Worlds in Auckland, NZ. She typically does 3-4 sprint races a year. “I’m comfortable with that dis- tance,” she says. Her next race was planned to be the sprint race at the Kelowna Apple. “I love watching Matt race, and I miss

not seeing him for long parts of the Triathlon over the year when he’s travelling the world years. Other page: training and racing,” she says. Matt and Barb summer 2015. This page, Matt Breakout Year in 2002 at his first race Matt had a breakout year in 2018/19, in Courtenay, Matt and where he matured physically and Barb at Kelowna Apple coaching, age and focus combined to Tri in 2011 (both raced), bring great results. and Matt at 2019 Daman World Triathlon Matt recalls: “2018 was a great year for Abu Dhabi. (photo: me on the back of a solid 2017. Each Janos Schmidt) year I get a little better in terms of nutrition, recovery and the little things. There is also the compounding effect of year after year of consistent training and racing. My coach, Jono Hall, has done a great job developing me over the years Thoughts for a Younger Self and has allowed me to continue to im- “In December 2019, I was fortunate prove my performances.” enough to be able to attend an Olym- “I would certainly have a lot of feed- pic preparation summit put on by the back for my young self! Looking back Matt’s Prep for Tokyo Canadian Olympic Committee,” recalls I could have made better decisions Matt. “It gave us the opportunity to around training and injuries. One or From December 2019 until this Febru- see first-hand how the preparations two workouts really don’t matter as ary, Matt was in Phoenix training, then for Team Canada are progressing and much as putting together consistent was scheduled to go on to Portugal, I was very impressed with what I saw. work and making it to the start line. race in Abu Dhabi, return back to I feel I am in good form and I am Better to be on the start line at 80% Phoenix before arriving back in Victoria. looking forward to taking advantage fitness and have the opportunity to of that as we build towards Tokyo.” compete and learn than hurt yourself COVID-19 Brought Everyone in the process and not give yourself Home Thoughts on Mixed Relay the chance to race.” Matt’s goals are to maintain his Olym- As of right now, Canada does not We wish you vast amounts of good pic ranking and earn Canada a second have a place on the Olympic start line luck and good health in your training spot on the Olympic start line. He for mixed relay. Matt comments, “We and future racing, Barb and Matt! planned to race WTS Abu Dhabi, Yoko- certainly have our work cut out for us Matt Sharpe is grateful to be supported by hama, Montreal and Hamburg as well if we want to have a team in Tokyo. Deloitte Canada’s Victoria office, The Running as 2020 World Cup events in Austra- The best athletes over the Olympic Room and CLIF Bar. You can follow Matt on lia, Florida and Mexico. We’ll see how and Sprint distance are also the best Twitter @mdshrp and mdsharpe1 on Insta- that plays out with races as they are over the relay distance.” gram. rescheduled.

TRIATHLON BC :: 7

tribc-inside-2020.indd 5 5/6/2020 9:47:05 AM IRONMAN Canada’s Return to Penticton!

Lara Spence, Editor, [email protected]

After being held in Whistler for the last seven years (since 2013), IRONMAN Canada is returning to Penticton. The race was held in Penticton from 1983-2012.

We were happy to get in touch with Susie News file photo) (Western Ernsting, Race Director, for her thoughts on Penticton’s Janelle Morrison closes in on the finish line at the final 2012 Ironman Canada race in Penticton. the race.

TriBC: What is the course? Will it be the same as in TriBC: What was your journey to become the IRON- 2003? MAN Canada race director? Susie: The swim is nearly the same. Because the Penticton Susie: My husband Mark and I have been working for Lakeside Resort has built a new tower, we can’t have the IRONMAN for several years. In 2012, I was race director transition area as in previous years in Rotary Park. The for the Subaru Vancouver Triathlon, subsequently pur- swim start will be the same, by the Peach in Rotary Lake chased by the IRONMAN brand. In the years that followed, Park. But the swim to bike transition will now be at Okana- I was called upon as IRONMAN Event Support Crew, help- gan Lake Park, slightly east of the Lakeside Resort. ing out at Victoria 70.3 or at other race’s venue support or in emergency command centre. I was race director for the The bike course will be one loop, with the classic Richter 2017 Penticton MultiSport Championships, which gave me Pass and Yellow Lake climbs. Some small sections have an opportunity to be part of the fabulous Penticton com- changed because of road surface quality as well as athlete munity. Christine Cogger did a great job with IRONMAN safety. Canada Whistler. Christine lives in Pemberton. She is happy The run course is being finalized. It will have more than 1 to be staying closer to home and has lots of opportuni- loop, so is different from the old course. There has been ties there for event management. I was very happy to be massive development along the old run course. Closing the asked to be race director for the 2020 IRONMAN Canada. roads on the old course would inconvenience a lot of peo- Big shoes to fill! ple, and we want the race to be safe for our 3,000 compet- TriBC: You’re race director also for the Kelowna itors. A few things had to change to accommodate greater Apple Triathlon. How do you manage your time and athlete numbers and changes in the city. Once announced, where is “home”? the course information will be available at: https://www. ironman.com/im-canada

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tribc-inside-2020.indd 6 5/6/2020 9:47:05 AM Susie: We live in North Vancouver full time with our two small kids. I commute to Penticton and Kelowna once a month, and make use of video calls and email as needed. The whole crew will be on hand in Penticton as of August 24, 2020, in preparation for the race! TriBC: I did the race last in 2000. What things will be different, in addition to the run course? Susie: Some things will be the same, and some different. The larger number of racers has meant some changes for sure. For 2020, we have 3000 athletes vs. the 1800 which was more typical in the early 2000s. Athletes are more informed, more connected (with FB groups and so on), and have more specific dietary preferences. Our Welcome Ceremony will not be a pasta dinner. That would be too challenging for meal planning and numbers. We have an idea in mind with restaurant vouchers, which have been used in Whistler and other IM races, with good feedback. This allows athletes to be more flexible on pre-race dinner timing, ingredients, and be with their family. A new addition will be the Saturday 8am Subaru IRONKIDS Triathlon. Not just kids run as in the past. Registration is available now through the event website. The finish line is the same as is being used in the race. The focus is fun, having kids being exposed to the sport. I’ve heard rumors of the underpants run being planned, but our team is not involved with this. There’s things happening re: Kona qualifying and CO- VID-19, so watch the triathlon news and our website for those details. We’re busy planning all sorts of on-course entertainment. As compared to the early days of IRONMAN Canada, spec- tators in 2020 will have access to more information about how racers are doing. Not only do spectators have easy-to- access athlete tracking information, but IRONMAN Canada will also have live coverage on Facebook Live. TriBC: Fire plan? Susie: Summer fires and athlete safety are definitely top of mind. We have some course backup options should we not be able to use the planned course. I have been told that this winter we have an epic snow pack, so we hope that will keep the fire risk lower than in years past. TriBC: How long did it take Ironman Canada 2020 to sell out? Susie: It was exciting - the race sold out in less than 24 hours. We hope that we live up to expectations, and we get full registrations in years to come. Those who volunteer get a jump on regular online registration for 2021, and I know of volunteers coming from as far away as France to volun- teer then sign up.

For more on IRONMAN Canada Penticton, see https://www.ironman. com/im-canada.

TRIATHLON BC :: 9

tribc-inside-2020.indd 7 5/6/2020 9:47:05 AM Lift, Fuel + Recover: Rethinking how to train in menopause

Tenille Hoogland, Founder, Element Sports Coaching, [email protected]

If you were told you could n a Google search of “menopause,” We learn from leaders in the field such Ithe words aging, cardiovascular as Dr. Stacy Sims (author of ROAR) increase performance by 2-10% disease, hot flashes, abdominal fat, who uses her in-depth understanding by training with your body’s loss of bone density, poor sleep and of hormones, exercise physiology and irritability come up; no wonder it has nutrition and proposes new training physiology, would you do it? a bad rap. The UBC Centre of Men- applications. If you are somewhere This is the potential gain women strual Cycle and Ovulation Research along the menopause spectrum, here reframes menopause positively as are three training applications Dr. have if they apply female “the time when we finally integrate the Sims and others recommend support- experiences of our lives into some- ing health and getting to the start line physiology to their training thing that is meaningful for ourselves, injury-free, fit and fast(er). programs. It is time coaches and our families and our communities.” athletes talk about, investigate Scientifically, menopause is a one-day 1. Hit the Gym celebration after a full year without Estrogen is an ergogenic (perfor- and consider how menstrual a menstrual cycle. Postmenopause is mance enhancing) aid for women. cycles, perimenopause and the period after that one day. During This is because it supports lean mus- postmenopause, women have very cle mass development and bone mass menopause affect our health, low levels of both estrogen and pro- density and facilitates post-exercise our training and performance. gesterone. Perimenopause, the period muscle repair. During menopause, leading to menopause, is the time when estrogen is very low, women that estrogen and progesterone are can have an acute and rapid decrease on a downward trajectory with large in lean muscle mass and strength and to sustain efforts or maintain/build up-swings of estrogen within that pe- experience detriments to their bone muscle mass. What to do? Ensure you riod. It is largely the general reduction health. And, while in general weight- fuel before and after your training ef- of hormones and estrogen swings that bearing exercise supports bone health, fort. If you are planning to train with cause the symptoms associated with your usual running routine will not intensity or for an aerobic ride longer perimenopause and menopause. provide enough strain to minimize than 75 minutes, be sure to eat carbo- Scientific research in exercise physiol- loss. A program that has a high hydrates beforehand! Postmenopausal ogy and nutrition for active women strain load, high strain rate, rapid women should consume 40 grams of at different stages of life is almost strain reversal and unusual frequency protein within 30 minutes of training. non-existent or is at initial stages of distributions is proven to counteract Whey protein is an excellent choice as inquiry. Most research completed on muscle and bone density loss. In it has the highest level of the amino menopause with respect to exercise is other words, it is recommended that acid leucine. Leucine, a component of done using the general population. This you get to the gym, learn how to lift whey, communicates with the brain to research is conclusive: completing at weights safely and progress to lifting shut down the breakdown of muscle least 150 minutes of moderate to high heavier weights. Do high intensity and tissue and signal repair and growth. If intensity exercise per week increases dynamic movements. And, because you have sensitivity to whey, you can cardiorespiratory fitness and decreases bone health is site-specific, target choose quinoa or hemp seed proteins cardiovascular risk in postmenopausal exercises to all areas of the body. and add fermented branched-chain women. Exercise training also effec- amino acid. Ideally you have 2.5-3 tively decreases body fat percentage 2. Fuel your Training grams of leucine. and attenuates the decline in lean body With the reduction of estrogen, women mass (i.e., muscle). Triathletes, in most 3. Recover Properly face several nutritional changes: im- cases, are not considered general pop- paired insulin sensitivity; reduced fat We know sleep is critical for perfor- ulation. For many, 150 minutes is the burning capacity and lessened reactiv- mance, recovery, metabolic processes first day or two of training in a week. ity to protein consumption to repair/ and injury prevention. This is largely So how do we consider menopause in synthesize muscle. If nutrition is not because during non-rapid eye move- the application of training programs? considered, athletes may not be able ment, a period in our sleep cycle,

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tribc-inside-2020.indd 8 5/6/2020 9:47:07 AM Photo by Inspired Horizons Digital Marketing on Unsplash

95% of daily growth hormone (GH) • Minimize or avoid caffeine intake Should none of these suggestions is released. GH plays an important after 12pm. improve sleep, don’t despair. Posi- role in muscle growth and repair. Un- tive research results are being found • Where you sleep and how you sleep fortunately, there is significant decline with the application of progesterone matters. Try to have a cool, dark, of circulating GH as one ages. This therapy. Talk to your doctor about this quiet and comfortable location. decline is particularly dramatic in option and if it is right for you. menopausal women due to the lack A few nutritional strategies for better Different training strategies are of estrogen. Progesterone, also at low sleep (from Roar by Stacy Sims): needed at different times of life and levels in menopause, plays an impor- • Avoid alcohol and caffeine to for different sexes. Understanding and tant sedative effect. mitigate onset of hot flashes and applying female physiology to your Here are some suggestions for how support clearing of estrogen. training, nutrition and recovery can you can improve your sleep: • Consume cold tart cherry juice impact your overall health and perfor- mance. Be sure to ask your coach or • Choose a bedtime that provides concentrate 30 minutes prior to seek expert advice. you with minimum of 8 hours sleeping: tart cherry juice is high sleep. The best sleep is at the end in sleep-promoting chemical mel- Tenille Hoogland is the founder of Element of your sleep cycle, so try not to atonin and has anti-inflammatory Sports Coaching. ESC specializes in the ap- short-change the end. properties. plication of female physiology to individual- ized training programs. ESC believes that the • Wind down before bedtime. Limit • Consider valerian extract (tea or foundation of human performance, in any pursuit, is one’s health. Mindset, nutrition, anxiety provoking activities 90 capsule) before sleeping. Valerian training and recovery are the cornerstones. extract has been shown to help minutes before bedtime. For each of these elements, Element Sports women fall asleep faster. Coaching works for and with the athlete, ap- • Avoid using a computer or viewing plying evidence-based science and technol- any device with blue light before • Black Cohosh: Black cohosh has ogy, and analyzing and interpreting the data sleep – e.g., mobile phone or lap- been studied as an alternative at the individual level to understand how to top surfing. If you must, consider to menopausal hormone therapy elevate athlete’s personal performance. See elementsportscoaching.com. purchasing blue light glasses. and for alleviation of hot flashes, which can interrupt sleep.

TRIATHLON BC :: 11

tribc-inside-2020.indd 9 5/6/2020 9:47:08 AM TAKE ME TO THE MOUNTAINS: BC’s New Cross Tri Series Lara Spence, Editor, [email protected]

We are blessed with great weather, great people and great terrain in this province. And great opportunities, such as the expan- sion/evolution of triathlon to include cross (aka off-road) triathlon.

To keep people motivated and encourage participation through racing months, there’s also a new Cross Triathlon Race Series in BC. We had the opportunity to get details from race directors of the series in early March, 2020.

Unfortunately, due to COVID-19, the series launch has been postponed to 2021. This also includes workshops and skill clinics with Cross pro Karstan Madsen.

However, to keep us dreaming of the trails and setting goals for new accomplishments, we wanted to include the details of the Cross series. Whistler X Triathlon, Photo by Scott Robards

We learned the Squamish Cross Triathlon was not happening this year. This was de- Races in the BC Cross Series cided pre-COVID-19. Here’s the races as they sit for 2020, in calendar order. What is Cross Triathlon? Yes, we know they may be cancelled.

Cross Triathlon is a multi-sport adventure! Cross triathlon includes a swim, an off-road trail ride (requires mountain bike), then a Whistler X trail run. whistlertriathlon.com | 300 maximum JUN 14 Why Have a Series? Sprint, Standard, Qualifier for 2021 Townsville Australia Says Triathlon BC Executive Director Allan (north Queensland). Prazsky: “BC is blessed with mountains and nature. We’re excited to have more race Sprint: 750m swim Lost Lake, 12km trail ride, 5km trail run around directors interested in putting on events Lost Lake (gravel, double track green to technical blue) as more people are learning about cross triathlon. Events take place on world-class As of March 4, 2020, registrations Says Race Director Dale Tiessen: trails carved through lush rainforest, over were at 231 with a cap of 300. “The race has a great atmosphere!. mountain streams and alongside breathtak- Expected to sell out. It’s the 2nd We plan to have local DJ J to spin ing vistas. No two events are the same.” year of the race. First 1st year as tunes all day. Come for the race, an ITU World Championship Quali- stay for everything else (hotels, Allan assures me that each event within fier. Early registration deadline May spas, restaurants, trails, hikes, the TriBC Series has options that can be 14, 2020. lakes, mountains). The weather completed by every level of athlete, from last year was awesome. Warm and Renowned globally for its mountain the entry level athlete who’s never set foot sunny, trails in prime condition.” off-road to the Elite. biking, Whistler X also offers some of the best trail running anywhere, The Whistler X Triathlon has been He continues: “Throughout the series, it just seemed obvious to host an cancelled for 2020 due to COV- athletes can work on building new skills and off road triathlon in this world class ID-19. They look to return in 2021. interact with nature while still maintaining destination. a familiar three sport experience. The Cross scene is family-friendly and welcoming.”

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tribc-inside-2020.indd 10 5/6/2020 9:47:09 AM XTERRAXTERRA Victoria Victoria JULJUL xterravictoria.caxterravictoria.ca | 200| 200 maximum maximum 55 Sprint,Sprint, Standard, Standard, Duathlon Duathlon (new (new for for 2020!) 2020!) X XTri Tri qualifiers qualifiers for for XTERRA XTERRA WorldsWorlds Maui Maui October October 2020. 2020. Saturday Saturday Trail Trail race race option! option! Sprint:Sprint: 750m 750m swim swim in in Durrance Durrance Lake Lake (Saanich), (Saanich), 12km 12km bike bike (Mt. (Mt. Work Work Park,Park, double double + + single single track, track, mountain mountain bikes bikes only), only), 4.6km 4.6km trail trail run run Standard:Standard: 1500m 1500m swim swim in in Durrance Durrance Lake Lake (Saanich), (Saanich), 24km 24km bike bike (Mt. (Mt. WorkWork Park, Park, double double + + single single track, track, mountain mountain bikes bikes only), only), 9km 9km trail trail run run

XTERRAXTERRA Victoria Victoria is is a achallenging challenging off off acrossacross all all disciplines. disciplines. Our Our next next roadroad triathlon triathlon set set at at beautiful beautiful Dur- Dur- registrationregistration deadline deadline is is regular regular reg- reg- rancerance Lake Lake in in Victoria. Victoria. This This area area istrationistration cut cut off off on on June June 20. 20. PodiumPodium at atlast last year’s year’s XTERRA XTERRA isis the the home home of of Mt. Mt. Work Work Mountain Mountain CommentingCommenting on on the the Victoria Victoria XTerra, XTerra, BikeBike Park Park and and Partridge Partridge Hills, Hills, with with RaceRace Director Director Rob Rob Dibden Dibden says: says: thethe top top pro pro athletes athletes in in the the sport. sport. greatgreat views views and and amazing amazing trails. trails. “Victoria’s“Victoria’s XTERRA XTERRA - -as as a astop stop on on ThereThere will will be be a apro pro prize prize purse, purse, and and AsAs of of March March 4, 4, 2020, 2020, registration registration thethe XTERRA XTERRA Pan Pan Am Am Race Race Series Series ageage group group qualifying qualifying spots spots for for the the isis a alittle little ahead ahead of of last last year year at at TourTour - -provides provides a aunique unique oppor- oppor- XTERRAXTERRA World World Championships Championships in in thisthis time. time. Tops Tops out out at at 200 200 entries entries tunitytunity to to race race alongside alongside some some of of MauiMaui in in October October 2020.” 2020.”

DodgeDodge City City X X Comox Comox SEPSEP steamdonkeyracing.comsteamdonkeyracing.com | 200| 200 maximum maximum 1313

Sprint:Sprint: 750m 750m swim, swim, 12km 12km bike bike “across “across some some of of Vancouver Vancouver Island’s Island’s gnarliest gnarliest singletrack”singletrack” , 5km, 5km run. run. StandardStandard + + Relay: Relay: 1500m 1500m swim, swim, 23km 23km bike, bike, 9.5km 9.5km run. run. Non-looped Non-looped bike bike + + run. run. 950m950m elevation elevation gain. gain. EarlyEarly Bird Bird registration registration deadline deadline April April 30. 30. Max Max registration registration is is about about 200 200 and and there’sthere’s plenty plenty of of time time to to sign sign up! up!

SaysSays Race Race Director Director Ryan Ryan Parton: Parton: “The “The challenging,challenging, the the trails trails are are world-class world-class weatherweather last last year year was was perfect perfect - -low low andand Cumberland’s Cumberland’s legendary legendary village village 20s20s and and overcast overcast during during the the race, race, and and vibevibe makes makes it itwell well worth worth the the effort!” effort!” thenthen the the sun sun came came out out right right afterward afterward TheThe Dodge Dodge City City X Xteam team is is currently currently in in forfor the the fun fun and and festivities festivities at at Race Race a a“wait “wait and and see” see” pattern pattern to to see see how how Central!Central! Once Once again again we’re we’re the the BC BC thethe COVID-19 COVID-19 pandemic pandemic will will affect affect our our CrossCross Triathlon Triathlon Championships, Championships, and and racerace in in September. September. Says Says Parton, Parton, “We “We we’rewe’re looking looking at at introducing introducing new, new, non- non- planplan to to make make a adecision decision by by May May 31 31 as as loopedlooped standard standard run run and and bike bike courses. courses. toto whether whether we we will will move move forward forward this this TheThe swim swim and and the the fun, fun, party party atmo- atmo- yearyear or or not. not. In In the the event event of of cancella- cancella- TrevorTrevor Olson Olson leads leads the the pack pack out out of ofthe the water water at at spheresphere will will be be the the same same though!” though!” tion,tion, all all race race registration registration fees fees paid paid up up PACEPACE Multisport Multisport Dodge Dodge City City X X2019, 2019, photo photo by by HeHe continues: continues: “This “This is is a atrue true single- single- toto that that point point will will be be refunded refunded in in full.” full.” LorenzLorenz Jimenez. Jimenez. tracktrack triathlon! triathlon! Though Though the the course course is is

Editor:Editor: As As of of April April 8, 8,2020, 2020, we’re we’re not not sure sure exactly exactly how how the the series series will will play play out, out, nor nor the the exact exact race race dates dates themselves. themselves. As As the the world world gets gets more more healthy, healthy, we’rewe’re confident confident there there will will be be a seriesa series - maybe- maybe not not this this year, year, but but next. next. Every Every effort effort will will be be made made to to hold hold these these three three important important and and fun fun races. races.

“One“One of of the the best best things things about about participating participating in in Cross Cross triathlon triathlon is isthat that it ithelps helps people people achieve achieve something something that, that, for for most most people, people, would would appear appear un- un- achievable,”achievable,” comments comments Rob Rob Dibden, Dibden, XTERRA XTERRA Victoria. Victoria. “The “The Triathlon Triathlon BC BC Cross Cross Tri Tri Series Series is isan an exciting exciting opportunity opportunity to to grow grow the the sport sport throughout throughout the the provinceprovince with with increased increased exposure.” exposure.”

WeWe hope hope to to see see you you soon, soon, on on the the trails! trails!

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tribc-inside-2020.inddtribc-inside-2020.indd 11 11 5/6/20205/6/2020 9:47:09 9:47:09 AM AM Western Canadian University Triathlon Circuit: Racing Each Other, Building Community Keila Stark, [email protected]

’m excited to share about the ex- Ipansion of the Western Canadian More schools University Triathlon Circuit in 2020. We shared a little last year about this and athletes are initiative in this magazine. The Western Canadian University participating, Triathlon Circuit (WCUTC) includes university teams from BC, Alberta and and are getting Saskatchewan and Manitoba. These province’s sport organizations (PSOs) excited about are also involved, and are excited about what we’re doing. keeping track BC is fortunate too because BC has the Triathlon BC University SuperSer- of how other ies races (bit.ly/tribcsuperseries). Our circuit is different because it includes schools are doing. Keila Stark passes by the Nest on the run portion more provinces, schools, and travel. of the race. Courtesy UBC Thunderbirds Triathlon This is WCUTC’s third year running. Sport Club The circuit was started by a member In 2018, the only race with a univer- of the UBC Thunderbirds Triathlon How Universities Compete sity championship was UBC TriDu. Sport Club in 2018, so UBC took a Athletes earn individual and team- lead in organizing. In 2019, the circuit included UBC based points for their school accord- TriDu, Living Sky Triathlon (Pike Lake, This year, the UBC team is joined by ing to a point system similar to the SK), and WTS Edmonton. those from UVic, University of Alberta, ITU World Triathlon Series. We have University of Calgary, University of For 2020, the circuit races will be UBC sponsors who donate prizes to the Lethbridge, and University of Regina, Triathlon Duathlon in Vancouver, the individual circuit winners, and this as well as some non-university clubs Lethbridge Kids of Steel in Lethbridge, year’s PSOs are pitching in to award with student athletes and the Execu- AB, Living Sky Triathlon in Pike Lake, the winning school with a banner they tive Directors of the PSOs. SK, and BC’s Kelowna Apple. can hang at their home university.

School Pride! Collegiate triathlon has grown as The UBC triathlon a “thing” in the past couple years in team celebrates North America. after their race. Courtesy UBC More schools and athletes are partici- Thunderbirds pating, and are getting excited about Triathlon Sport Club keeping track of how other schools are doing. We recently had an online virtual aquathlon where athletes from the Western provinces completed a 750m swim and 5k run time trial and we posted their results.

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tribc-inside-2020.indd 12 5/6/2020 9:47:09 AM It’s creating a new university (vs. The clubs are suited to their schedule, UBC Sending Athletes to Race university!) community aware- whereas a local triathlon club is more at US Collegiate Nationals ness, which is fabulous. Club leads January-August. from other schools have told me For 2020, I raced UBC TriDu (March Some athletes were maybe in a differ- that their athletes are beginning 7, 2020), and planned to race US Col- ent sport, or didn’t have a chance to to speak about rankings in terms legiate Nationals in Tempe, AZ and get into U23/youth racing for triathlon. of other schools (i.e., “this school Kelowna Apple, and probably a few has really great runners, this school The development of university triath- of the TriBC University SuperSeries has strong swimmers”, etc). This lon clubs, and the subsequent fund- races. community and competition among ing and support for competitive-level Interestingly, UBC is the first-ever Western Canadian university triath- groups in university clubs because Canadian university team to plan to letes didn’t exist previously. of the WCUTC means more student compete in US Collegiate Nationals. athletes can participate in higher-end New High-End Training Their event attracts about 1500 ath- training and competition while also letes across all the events (!), so it’s Opportunities experiencing life-changing camara- a great opportunity to experience how One of the great things about this derie. Triathlon is a relatively new they do it down south. initiative is that it is creating higher- sport to the university scene, whereas universities like UBC have had Varsity Keila Stark is a member of the UBC Thunder- end university triathlon clubs and birds Triathlon Sport Club, and a member of giving athletes more opportunities to basketball, volleyball, rowing, rugby the Western Canadian University Triathlon Cir- race and train at a high level. Talented and so on for years. cuit organizing team. She started her PhD in athletes who come to triathlon later September 2019 in Arctic marine biology. For We also envision this circuit becom- more on the WCUTC, see facebook.com/wcutc. (in university) can learn about and ing a potential alternative pathway to be part of sport at a higher level with elite racing for some athletes in the more support than doing age group coming years. racing on their own.

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tribc-inside-2020.indd 13 5/6/2020 9:47:09 AM Feet First! Foot Mobility These exercises are designed to get the bones of the Michelle Barker, triathlete + writer, [email protected] feet moving.

he fall before I planned to race my first Ironman, I attended a talk Tgiven by Altra founder Golden Harper on injury prevention for run- 1. Foot Rolling ners. I took notes, especially when he spoke about long slow distance. Slow meant slow. I wrote it down. I know I did. If you don’t already own a la- crosse ball, you’re missing out But when I got out on the road, slow didn’t sound intuitively right to on some great rolling for smaller me. I was convinced that in order to get faster on the long distances, I muscle groups that a foam-roller had to run faster on my long runs. I limped into the new year with a can’t access. Rolling out your 10K PB and an Achilles tendinopathy. feet will loosen your plantar fascia. Do this standing A few weeks of rest brought little improvement, so I went to physio and up and be methodical about it. Placing the lacrosse then I called on my Pilates instructor, Mark Dennis. “Fix this—please,” I ball under the ball of one foot, first roll the arch from said. “I need to be able to run.” toes to heel. Then place the ball beneath each gap in the metatarsals and roll from toes to heel. Take your The physiotherapist had taped up my arch. Mark looked at it and said, time and go over each pathway two or three times, “We’ll have to work on foot strength.” relaxing your foot into the ball. Switch feet. Foot strength? I knew about the importance of core and glute strength, but I had never heard of strengthening my feet. How would you even do that? And why?

It turned out my feet had all sorts of issues. My arches were weak, my toes were too cramped together and gripped the floor to stabilize, my feet wouldn’t splay properly, and my ankles were wobbly. I had work to do.

Much maligned, our poor feet tend to get ignored. And yet, think of what we ask them to do every time we run: every footfall creates a ground reaction force of up to three times our body weight (depending on the runner’s technique and choice of shoe). Human feet are fragile, 2. Foot Twists intricate pieces of machinery. Crashing down on them thousands of Sitting on a chair, place one foot on the ground at a times a day is bound to take a toll. 90-degree angle and bring the other leg up so your foot Trish Gipson, a Vancouver physiotherapist for fifteen years who has rests on your thigh. With one hand on the front part of completed four marathons (including Boston) and numerous half- your foot and the other on your heel, twist in opposite marathons, believes foot-strengthening is a must—not just for athletes directions (toes going one way, heel the other). Change with chronic foot injuries, but for all runners: “We have nerve recep- directions. Do ten slow repetitions per foot. tors in our feet that give us information about the ground and about what our feet are doing. The brain interprets this information and sends messages to the muscles of the feet and ankles to get them to move in ways that are appropriate and efficient. However, from a young age, we cram our feet into shoes, tight socks, and slippers, so our brain starts ignoring the feet. Our feet end up occupying space on the ground rather than working for us.”

Strengthening our feet, she says, is a way of waking them up again so the brain pays attention to them. 3. Toe Stretches Mile2Marathon coach Kimberley Doerksen agrees: “Foot-strengthening and mobility shouldn’t be put on the back burner.” This is one of my favourite things to do after a long run. Using a lacrosse ball against the wall, place They both practice what they preach. Kimberley rolls and stretches both your big toe against the ball so that it’s bent. Slowly her arches and calves. As for Trish, when she was training for a mara- lift your heel, keeping the ball of your foot on the thon, she discovered that her foot intrinsics (the muscles supporting the floor. You’ll feel a stretch not only in the toes but arch) weren’t functioning properly because of an earlier ankle sprain. As also along the sole of the foot. Lift and set your heel soon as she worked on foot strength, her issues disappeared. down three times before moving onto the next toe. If you’re new to foot-strengthening, Trish recommends building up to it By the time you get to the baby toe it will be harder in a three-fold progression: mobility, then strengthening the foot intrin- to lift your foot, but do your best. Switch feet. sics, then strengthening the long muscles of the foot and ankle.

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tribc-inside-2020.indd 14 5/6/2020 9:47:10 AM Foot Intrinsics The foot intrinsic muscles are the core stabilizers of the feet. These are the small muscles that support the arch of the foot.

1. Arch Strengthening 2. Piano Toes This exercise is also called doming, Sit in a chair with your feet on the floor. which helps conceptualize what Lift all your toes off the ground, but you’re supposed to do. Try this keep the ball of your foot on the floor. one seated first. Press your toes Starting with the baby toe, place one into the floor while also keeping toe at a time back onto the floor (like your heel planted. This will shorten playing the piano). Then reverse it by the space between toes and heel starting with the big toe. Make sure not plantar fasciitis. It’s recommended and create a dome beneath your to twist your ankle during this exercise. that you ease into wearing them— foot. Hold for ten seconds, and Alternatively, invest in a pair of toe fifteen minutes a day, to start. I repeat. Once you’ve mastered spreaders. A lifetime of wearing tight- would opt for the softer ones the concept, try doing it standing fitting shoes can cause your toes not because they’re more comfortable up. For more of a challenge, bal- to splay properly anymore. Spread- and don’t force your toes an un- ance on one foot and increase the ers will realign your toes and prevent natural distance apart. amount of time you hold the dome.

The Long Muscles This is the last of the progressions, where you strengthen the long muscles of your feet and ankles. You don’t want to start with these exercises. As Trish puts it, “That’s like doing dead lifts before you’ve developed proper core strength.”

1. Toe Clenches help to strengthen stabilizing muscles. your feet. Kimberley sees this as hav- ing a variety of tools in your toolbox: A soft spiky ball 4. Toe Curls a more cushioned shoe for recovery is the ideal tool We’ve all heard of bicep curls. Toe days, perhaps a mid-cushioned shoe for this exercise. curls won’t give you the same swag- for general runs and tempo work, and Standing, place ger in the gym, but they will improve a pair of racing flats. The idea behind the ball under the overall foot strength. Sit in a chair, this is to prevent repetitive injuries by front part of your feet flat and a small towel on the floor. wearing shoes with varying drops and foot and let your With one foot, grab hold of the towel levels of cushioning. toes relax over it. with your toes and pull it toward you. Clench your toes so that the knuckles While foot strength is a key compo- If this is too easy, try weighting the of your foot shine, and hold it for ten nent to injury-free running, mobility of other end of the towel with a book. seconds. Arch your toes up to release. the entire lower leg is important. And All those Game of Thrones volumes Repeat five times for each foot. why stop there? The body is a chain. you bought but didn’t read will finally Everything is connected, and any 2. Object Pick-up come in handy. weak link is bound to lead to prob- This exercise guards against foot and 5. Heel Raises lems sooner or later. It’s not always toe cramps and helps strengthen the Ideally, do these on a step or raised easy to determine which link is the plantar fascia. Sit in a chair, with a surface and hold onto a wall for bal- weak one without professional help. small pile of objects such as marbles, ance (but don’t use your hands to Keeping your feet strong and happy is game pieces, and pebbles at your feet. help you up). Start with your heels a good start. One at a time, pick them up with your hanging off the step and then rise up Michelle Barker is a writer, mom of three, and toes to form a new pile. as high as you can, so that you go completed Ironman in 2019 with her daughter 3. Bosu Balance through the entire range of motion. and many others. Michelle and Madeleine are registered for Ironman Canada 2020. For Once you can do ten full double-leg If you have access to a Bosu ball, prac- more triathlon training reflections, see the heel raises, progress to single leg. tice standing on one foot. Not only will triathlon link at michellebarker.ca. this strengthen your feet and ankles, Some studies suggest changing up it will also engage glutes and core and your running shoes is beneficial for

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tribc-inside-2020.indd 15 5/6/2020 9:47:10 AM How Canada Looks

for Tokyo 2020 (2021) Tyler Mislawchuk wins goid in August 2019 at the Tokyo Lara Spence, Editor, [email protected] Olympic Test Event. with content from Eugene Liang, sent February 2020 (pre-COVID) Photo: Delly Carr

TriBC: We know Tokyo is expected internal ad- The internal nomination policies have to be the hottest Games ever! versaries only been published for over a year and Well, the warmest Olympic tri- happens in are on Triathlon Canada’s website. athlon at any rate. How are the very unique en- Travel to the games and through the athletes preparing for the heat? vironments. I always games is in conjunction with COC feel privileged to wit- and CPC. Eugene Liang, Triathlon Canada: The ness that. Paralympic program is doing a cen- Selected athletes will have specific tralized heat protocol in partnership Lastly, I always look competition schedules and travel with the Canadian Sport Institute forward to Team Cana- schedules but will come into the Mi- Pacific. This includes specific indoor da. To see how the ath- yazaki staging camp to centralize prior heat adaptation protocols and envi- letes and coaches come to going into Tokyo. ronmental heat camps. together for the nation TriBC: How many athletes will is truly unique. In sport, The National Performance Centre Canada bring? (Probably a few we support each other athletes are utilizing an environment more than usual b/c of Mixed indirectly but the Games protocol. They are basing themselves Team Relay) pulls us out of our little in similar environments throughout microcosm and we gain We are currently in the qualifying pe- the year with specific targeted races significant perspective by riod. Our quota spots are determined to mimic the predicted conditions. interacting, living and shar- by the ITU. We will know at the end As a whole, both programs will have a ing with other sports, athletes of the qualifying period (May 11). specific heat staging camp in Miyazaki and coaches within Team Canada. TriBC: Tyler is looking very strong prefecture prior to their respective TriBC: What are the temperatures in rankings at the moment. What Games. expected to be on race day? are your expectations for Cana- TriBC: Are you attending? And dian placement? The predictions are stable. And ap- who else from Triathlon Canada? pear to hover at the mid to high 30s Tyler and Coach Jono Hall had an (what are you looking forward to without humidex and into the low to excellent year. It was a focus on do- the most, least, travelling before mid 40s with humidex. This is some- ing the basics well, being strategic or after games)? thing we have known for a while and and maximizing strengths. Triathlon Our final staffing list is still to be have prepared for. The targeted Canada as a National Federation is determined but I assure you that it athletes have been exposed to this always aiming for podium success. will be the best team to support our weather over the past two years and However, our high performance and athletes in their hunt for the podium. have raced in it. strategic plans have focused on 2024 knowing what we had to do to get the This will be the 6th Olympic/Paralym- TriBC: How are athletes being pre- athlete pool and organization pointing pic cycle I will be involved in. Each pared to cope with demands? in the right direction. Tokyo is a check one has its own unique challenges As above, there have been specific point for the collective plan with key and benefits. However, what gets me adaptation protocols implemented by players like Tyler making an impact. most excited is that the Games (or HP the programs and athletes. Addition- sport) truly exposes everyone in the TriBC: Would you say the Cana- ally, we are working within the ITU greatest arena. It challenges people dian men and women are ranked rules with specific race day protocols to step up and deliver. There are no ‘where they should be’ in the world that will mitigate the heats. excuses. I love that piece of what we standings at the moment (some- are involved in. From the planning TriBC: How does Team Canada se- times people don’t race or are years in advance, the pivoting, adap- lection work? (when will the team waiting to peak later… ) tation, adjusting and then to see the be announced; what will their I think the rankings reflect our cur- athletes and coaches put themselves travel and training plans be up til rent athlete pool. The focus to have on the line and measure themselves then, after then?) athletes race appropriately has been against competitors and their own a culture shift but it has begun to 18 :: TRIATHLON BC

tribc-inside-2020.indd 16 5/6/2020 9:47:10 AM take traction in larger pockets across more competitive. tural dynamics, lack of coaching depth Canada. What was apparent is that etc. Each country is tackling their The mental shifts are in learning how the athlete pool and coaches were not own problems and have each come up to prioritize relay events over individual being exposed to the intricacies of the with unique solutions. or vice versa. Other sports have had ITU ranking system and the impact it years to adopt this thinking. You see it France is a country I am observing has on race entries. We have targeted at the Games with ‘relay specific’ ath- and I’m looking into how their com- this educational piece through our poli- letes in swimming or athletics. It takes plete system works. High Performance cies and active engagement of coaches. time for people to shift their mindset sport is rife with confirmation bias. TriBC: Mixed Team Relay is new but I do see people beginning to under- So one has to be careful in looking to to the Games. Did you change any stand this. A medal is a medal. ‘strong’ countries or sports. training or mental strategy with TriBC: As of February 2020, Cana- TriBC: We send all our strongest the National team with the mixed da ranked 11 in Mixed Team relay. wishes for health for the health team relay being a new event? (France, Auz, US, GB the top 4) professionals and families who What did you change/add? Which countries will be strong in are working to care for and pre- The MR is new to all federations. We late September? vent the spread of COVID-19. We see many federations still adapting. hope to see our world healthy All countries have their strengths and The data is still coming in to deter- again, with the opportunity for weaknesses. It is easy to dive into mine what is the winning style of play outdoor group pursuits, including our own microcosm and pick apart for the MR. What I do know is that those of our national teams. what we can do better. However, it is the MR is the ideal format to grow the important to step back and observe Eugene Liang (eugene.liang@triathloncanada. sport and is an excellent tool to teach other federations. We all have unique com) is the High Performance Director for the demands of competition outside problems to face. They can be fund- Triathlon Canada. of physiology. It also lends itself to ing deficits, small athlete pools, cul- making events more accessible and

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tribc-inside-2020.indd 17 5/6/2020 9:47:11 AM Journey to Happiness: Discovering Triathlon as a Lifestyle

Julie Tremblay, BC athlete, [email protected]

My journey into triathlon has been full of laughter Julie enjoys good times surfing, and learning. I met Allan racing and cycling. “To those who say, ‘I can’t do a triathlon; Prazsky, Executive Director I don’t have all the fancy stuff,’ of Triathlon BC, a few months I say: be resourceful and creative!” ago, and he suggested I share my story of getting into triathlons with you. Enjoy, train safe, and have fun!

Starting Out I was visiting my family in Quebec City a few years ago and my sister and a friend of hers were looking for someone to complete their Sprint Relay team at the Triathlon du Lac Delage. It was the first time that any of us had done a triathlon, and we didn’t know what to expect but went for it! I remember it was so hot and muggy outside, and because of that I was very glad I was doing the swim- ming bit! Previous to that, I’d been a competitive swimmer, and ran a Half Marathon.

Finding Triathlete Friends This sounds crazy, but the first time I met Lianne, we decided to do the Squamish Off Road Triathlon. This re- ally gave us something in common to train for and we became friends as we trained and during the race! Lianne has been a great training partner because she is a stronger runner and Julie (left) and Lianne challenge each I’m a stronger swimmer, so we get to other and have made racing and support and challenge each other in training the basis of their friendship. different aspects.

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tribc-inside-2020.indd 18 5/6/2020 9:47:11 AM Gear “Alternatives” Can Work life I’m definitely learning the power of physical activity as a vehicle for To those who say, ‘I can’t do a triath- human connection, well-being and lon; I don’t have all the fancy stuff,’ I as an access to a supportive com- say: be resourceful and creative! I’ve munity. There is nothing that feels been doing races since 2017 but 2020 better than to run in the rain in the was the year I finally bought a new rainforest with a group of friends in road bike (a Liv!) and got a new full the winter time and have life chats length wetsuit. while we’re at it. It’s so freeing and The day before the 2017 Stanley Park rewarding. Triathlon I was on a camping trip with Snowboarding, Surfing, Balancing a group of friends at Jones Lake and Work and Life had not made time to go out to rent or buy a wetsuit thinking that I would It’s not all about triathlon all the time. be fine without one. I do like snowboarding in the winter, and surfing when I can. The fitness Luckily, Lianne had my back. A few that running, swimming and cycling months earlier she was visiting her brings me transfers well on the hill, boyfriend’s family and kite surfing in although my last trip to Apex defi- South Africa. Her boyfriend’s mom in- nitely reminded me that running and sisted that she wore his wetsuit from snowboarding leverages completely when he was a kid, and insisted that different muscle groups! I tend to Lianne brought it home to Vancou- only surf in warm water, and I love to ver. Long story short, I got to rock a Julie rocking a vintage South African 1990 teal travel to surf. vintage South African 1990 teal shorty shorty wetsuit on race day. wetsuit on race day! My plan in the next two years is to launch an overseas leadership devel- I wished it had been a full length opment retreat that would allow me wetsuit when I stubbed my toe on a the West End. Both neighbourhoods to travel for work, and then extend rock as I was coming out of the water have such outstanding amenities when my stay to go surfing and do triath- and fell on my knees! I have to say it comes to training. I am in a constant lons overseas during the winter time. I felt like a definite “champion” as debate around whether I prefer to run I was running to the transition with around the Stanley Park or the Olym- Cross Tri: Just Try (Tri) It blood running down my shins. Lianne pic Village segment of the Seawall, or The Squamish Triathlon was the one didn’t see me because a gentleman swim in Kits Pool vs. Second Beach of the most challenging athletic ex- from the medical team was applying Pool, or the UBC Loop vs. Loops on the periences of my life, and absolutely bandages on me, and off she went on Stanley Park Causeway. Honestly such loved the added technical challenge her bike. At that point, she was ahead great problems to have! of mountain biking. I spent four years of me in the race, but I caught up Lianne and I have been getting more living in the BC Rockies and had the to her. It may have something to do into trail running. We were training incredible opportunity to learn how with the fact that I was on a road bike for a trail half marathon as part of the to mountain bike by following a crew whereas she was riding her mountain upcoming Sunshine Coast Trail Series of bad ass women. Mountain biking bike because that was the best bike (cancelled because of COVID-19) and is one of those things you just have she had available to her, ha! were enjoying exploring trails on the to try. At the beginning, you’re super My top objective with gear for 2020 is North Shore. We have flexible work conscious of how nuts it is, then the to learn how to do my own bike tune schedules so we get to “start work challenge lies in overcoming this, and ups and become good at it. I want to later” Thursday mornings and run up committing to letting go. I was blown someday cycle down the Pacific Coast and down Quarry Rock early in the away by the level of athleticism at and want to feel confident with my morning when no one is there. Think- the Squamish Off Road Triathlon, and ability to maintain my own bike. ing about Honey’s Doughnuts with I know that I will be more prepared fewer crowds is powerful motivation! next time I do it! Vancouver Living: Kits vs. West End Being Connected I wrote this before COVID-19 had come to Canada, and am still positive I moved from Fernie to Vancouver I am not currently a part of any club about having a great summer. Stay back in 2010 and have been going but I could see myself starting one healthy, everyone! back and forth between Kitsilano and eventually. As I’m going through

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tribc-inside-2020.indd 19 5/6/2020 9:47:11 AM Giving Back, Being Connected: Sports BC “Official of the Year” Ulf Schuetze Lara Spence, Editor, [email protected]

ongratulations to Ulf Schuetze, a Cfinalist for Sports BC “Sports Offi- “There’s so many cial of the Year.” Ulf joins officials from Karate BC and Gymnastics BC to have options now with made the top 3. This is the 2nd time that a Triathlon BC official has been multisport, including nominated as a finalist. “No Triathlon BC official has ever won, so this would winter triathlon, the be a first,” says Allan Prazsky, Execu- relay and super sprint. tive Director, Triathlon BC. Athletes all over the world have ben- So many ways to get efited from Ulf’s efforts and volun- teerism. involved as athlete, Ulf, originally from Hamburg, Germa- volunteer and official.” ny, moved to Canada in 1996. He was active in triathlon in Germany in the late 80s, doing sprint and standard races. He also lived in Perth, Australia, and raced the Cheetah Chase (a mid- Relay, and for Super Sprint races Ulf. “More participants, loops, traffic, dle distance tri) and at the first ever (rules around swims of 300m or less). spectators and prize money means Grand Final in 2009 as a Age Grouper, more officials are necessary.” Ulf’s biggest assignment to date was which was held at the Gold Coast. to be the Technical Designate for the “I’m excited to be a part of triathlon in Ulf was a competitive swimmer dur- Grand Final in Cozumel in 2016. He a time of so much change,” he con- ing school. His brother got him into enjoyed the race location. “On one tinues. “There’s so many options now triathlon. Ulf liked that he got to do hand it was a race with 3500 athletes with multisport, winter triathlon, the three sports in one event, and that all to be responsible for; and also a fabu- relay and super sprint. So many ways were outside. This was more fun than lous tourist destination.” to get involved as athlete, volunteer just being in a pool. And, every race and official.” “One of the most interesting things was different. for me is to look back on the changes Officiating was interesting to Ulf be- Ulf eventually made his way to Victoria, in the sport in the years I’ve been cause he was interested in logistics. BC, in 2006 to work for UVic. He likes involved,” says Ulf. “More officials are While still racing, he took the TriBC the sports vibe in Victoria, a center of needed now as races grow in quantity, officiating course. sports tourism and sports excellence. size, and sophistication. When I first “I can’t say enough about how great Triathlon Canada is now headquartered started officiating in 2001, Kelowna Triathlon BC has been in supporting there, as are national training centers Apple had 14 officials on site. Now, the growth in numbers and levels of for rugby, rowing and more. there’s 28.” There are typically 60 of- officials,” says Ulf. “Liz Graham was an ficials at a ITU Grand final. Ulf has been heavily involved in setting inspiration to me. The offering of Level rules and programs that touch the “Triathlons have gone from non-stan- 1 training is really encouraging, and is future of triathlon. Specifically, he has dard events outside a city with rene- great for anyone who is interested in contributed ideas and energy for the gade athletes running around a lake or learning more about the sport.” 4x4 Mixed Relay (multiple loops and in the forest to a spectator-encouraged Ulf is a Level 3 official (ITU). larger crowds), invented the 2x2 Mixed and standardized, branded sport,” says

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tribc-inside-2020.indd 20 5/6/2020 9:47:12 AM The largest event he has officiated the swim start but I needed to do one of the technical team working on de- at? The Rio Olympics. more sweep of the bike course. While tails for the Sprint World champs (elite the athletes were swimming, I got + age group) in Montreal in 2022. “I was thrilled and very fortunate to on the back of an Officials motorbike get an Officials spot at Rio,” says Ulf. His thoughts on Tokyo 2020? Ulf and off we went. This driver went “Every country can nominate three plans to watch the Tokyo Olympics very fast. At one point, we were going officials, and being picked depends on with Barb Sharpe, as it’s her tradi- 100km/hour around a corner and the your level of experience, gender bal- tion to host a viewing party for local motorbike started to skid. The driver ance, and continent representation.” triathlon enthusiasts in Victoria. Ulf is recovered, but I was very pale on my hoping for smart racing from Canada. Though tiring, Ulf wouldn’t trade his return to transition.” “It’s going to be very hot and humid,” experience at the Rio Olympics for Ulf is excited for changes coming in ITU he predicts. “Everyone will have to anything. racing in the next few years. He’s part work very hard to stick with their “It was an honour to be part of it,” he planned strategy.” recalls. Among many benefits, he recalls fondly opportunities to meet so many others that are part of high level sport. “I met Kevin Durrand, Ron Four Things Officials Wished You Would Do McLean, and set next to Adam Creek (rower) on the plane.” For Tokyo 2020, Ulf is an official for I asked Ulf for some things he wished athletes Paratriathlon, three weeks after the knew or did better: Olympic triathlon. “Paratriathlon has Ask Before the Race: “Most officials are grown a lot, and the level of athleti- athletes or former athletes; they know where cism is amazing,” says Ulf. athletes are coming from. If you have questions, Ulf also officiated at the Common- ask *before* the race! You’re allowed to ask; wealth Games in Australia in 2018, as be proactive; engage in a dialog!” well as in Glasgow in 2014. Hand in your Timing Chip: “If you drop out Worst moment? “It was at one my of a race, you need to tell an official! This is a first international races as an offi- challenge for age groupers and Elites as well. If cial. It was a standard distance ITU we saw you started but didn’t finish, we spend continental cup in San Francisco. time looking for you, calling hospitals, etc. If you drop out, report it to There were only four officials. I was an official and hand in your timing chip.” covering the swim and transition by Think about your Equipment: “Less is more! Don’t try new things on myself. Not ideal. I thought I’d run race day. Bring equipment you trust; bring only what you need; narrow it from the end of the swim to the tran- down. Don’t just throw your stuff in a giant bag and leave it in transition.” sition ahead of the athletes. I mean, Don’t Litter: “If you have extra clothing or food you don’t need, leave it wasn’t far, 250 meters, and I felt I it at an aid station, which is allowed. Don’t litter on the course because was in pretty good shape,” recalls Ulf. you can be disqualified for that.” While the male athletes started charg- ing by him as he ran in his officials Be Smart: “In the words of Peter Reid, ‘The sport is physically so uniform with equipment, he tripped. demanding, that ironically the smartest person wins.’ I’m happy when I “The rule book, the cards, my radio: see athletes using their brain when racing.” everywhere. It was a complete yard If you’re interested in officiating, check the Triathlon BC website for sale,” he laughs. “All 75 athletes were course dates. Triathlon BC runs 3-4 Officials courses each year around on the bike course before I got myself the province. Athletes and race organizers can both benefit from taking organized, including Canada’s Matt Officials courses to learn about the rules. Sharpe who won the race.” When officiating, most race organizers will get you accommodations Scariest experience? “The scariest and food per diem, but you often have to pay for your own transport. time I had was in Rio,” recalls Ulf. “I This can change at higher profile races. was in charge of making sure the bike course was ready. It was very hilly For more on becoming an official with Triathlon BC, see https://www.tribc.org/officiat- ing-rules. and technical, going from Copaca- bana into the hills. Things were late in getting set up. We couldn’t delay

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tribc-inside-2020.indd 21 5/6/2020 9:47:12 AM Train During School? Vernon’s Endurance Multisport Academy Makes it Possible Lara Spence with content from from Endurance Multisport Academy Coach Laura Medcalf, [email protected]

It’s great to see that even more qualified teens across students are also eligible. the province are getting the chance to focus on school “It’s a small group all training together. It’s easy to manage individual program while also training hard (age appropriately of course!) modifications during team sessions. I We caught up with Laura Medcalf, coach of the Vernon believe our model is a similar philoso- phy to the Canadian Sport School in Tri Monsters, who started a fledgling Endurance Victoria, in that we aim to create a Multisport program this spring. network of like-minded athletes, in a multi-sport environment, in an effort The Endurance Multisport Academy trying to create more time in the to enhance their daily training envi- is a school-based program for en- school day for them.” ronment. We differ from the Canadian durance racers, which can and will Several communities in BC are put- Sport School as we are only taking include teen cyclists, runners, triath- ting these types of programs together, athletes from endurance-based sports. letes, speed skaters, swimmers and including Burnaby, Vancouver, Victo- Our group is more similar in terms of rowers. Coach Laura Medcalf says the ria and others. Says Medcalf: “School their training demands. This way I can program is for any podium pathway District 22 is supportive of initiatives ensure the training provided during the sport that benefits from endurance like this. There are already sports day is beneficial to the athlete and fits training. academies in Vernon for soccer, appropriately into their weekly sched- Spring 2020 was to be the pilot sea- hockey, Nordic, freestyle & downhill ule and yearly training plan. We are son; there were six athletes signed skiing.” also entirely integrated with the public up who took part in the first six schools and schedules, so the student- weeks this past semester. Because of Join us in B Block athletes have 75% of their week at COVID-19, the program will relaunch school with peers, and the other 25% Secondary students in Vernon can in February 2021. Says Medcalf: of the week with the academy.” request to “take academy” in B block, “We’ll offer it next year, and probably Laura manages this initiative as well which is one of four courses in a term. approach it like another pilot, putting as her youth TriMonsters and her Students have B block for 25% of the off some of the planned growth for adult programs. day on Monday, Wednesday, Friday, the following year. What I am seeing and half a day Thursday. This means “I’ve been blending school work and right now (March 31) is the positive students participate in academy ac- training with our TriMonsters Ju- impact that lower stress and more tivities for 3 x 1hr15min blocks plus nior athletes for a few years: fitting available time is having on the ath- 1 half day per week. Homeschooled training into their spare blocks in the letes abilities to recover and train.... students in the region can also partici- school day when they could get them, so I know I’m on the right track with pate and receive credits. International and encouraging them to coordinate

2422 :::: TRIATHLON TRIATHLON BC BC

tribc-inside-2020.indd 22 5/6/2020 9:47:13 AM spare blocks so they could train to- with the Vernon Amateur Athletics move to larger centres, or commute to gether. Being approved as an official Association, and the Vernon Vortex Kelowna during high school to pursue school district affiliated program takes Speed Skating Club, with support and their sport, but if we can help them what we were previously doing, adds endorsement from coaches and boards. stay home, with their home coach, it the benefit of receiving credit for the We have partnered with the Nordic gives them more consistent training work, and earns support from school Ski Academy to bring our groups of while they develop. Enhancing train- staff to coordinate schedules. I’ve also athletes together for workshops and ing while keeping them with their local contracted some great partners to other cross training opportunities. We clubs, also helps strengthen those local help bring in more specific education are also working with: Celine Evans clubs, for the younger athletes who and training in areas that are best (Penticton), Registered Dietician, Nu- will follow. Hopefully we end up help- provided by experts in those fields, trition 360; Dave Freeze (Kamloops), ing all of our local clubs, by keeping which reduces the scope and depth Mental Performance Specialist; Rhonda strong athletes at home, and by allow- that a single coach needs to plan and Catt and Carla Rayner at The Training ing those clubs to zoom in and focus program.” House (Vernon), youth/sport Strength on the sport specific training of their & Conditioning specialists.” senior athletes, while we help with the other important support that can be Where the Idea Originated Laura continues: “I’m continually done in a Multisport format.” “The idea was tossed back and forth working on building up the program- between the middle distance run ming this year so hope to pull in a few “Another outcome that I’m excited coach (John Machuga, Vernon Amateur other clubs for cross training opportu- about is the potential for talent transfer Athletics), and myself over the past 2 nities in spring 2020.” opportunities for the athletes. These or 3 years. We have coached many of athletes are hardworking and incredibly the same athletes over that time, and Benefits to Okanagan Athletes fit, and if we can give them the most we share similar philosophies around exposure to possible pathways, I hope “I believe we will be developing stron- the benefits of cross training and what it will increase the likelihood of them ger student-athletes, who are more kinds of volumes, intensities, and sea- getting to major games and podiums.“ well rounded in both their physical son lengths are appropriate for high literacy and sport education,” says For more on the Endurance Multisport Acad- school age endurance athletes. It was Medcalf. “I aim to provide an environ- emy, see https://www.inspiremultisportcoach- time to make it a reality, last spring, ing.com/endurance-multisport-academy-sd22. ment for them to feel supported, and as student-athletes were selecting feel and like they have a place to In addition to running the academy and the Tri courses for this year, and some were belong to a larger team, even if they Monsters youth and Inspire Multisport adult having increased difficulty convincing programs, Laura also participates in CrossFit, are the only high school age athlete in schools to allow them a spare block for and is training for her 6th Ironman in Penticton their local club. If they feel like they 2020. She invites all triathlon families to visit extra homework and recovery time.“ belong, they’ll stay in sport for longer. Vernon when safe travels are allowed, giving “We currently have strong relationships A number of Vernon student-athletes paddle-boarding on Kal Lake a try, or a moun- tain bike at Kal Park, Ellison, or Silverstar.

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tribc-inside-2020.indd 23 5/6/2020 9:47:13 AM Training Motivation During COVID-19 Interview with Michelle Vesterby

Michelle Vesterby, pro athlete, mom, Argon 18 Ambassador, holds Danish Ironman record: 8:45 (Texas, 2018)

In the age of COVID-19, most athletes have seen their race calendars evaporate and their training facilities close. With health and safety the biggest priorities, how are athletes keeping motivated, active, and connected with their communities?

A lot of athletes have very regi- Courtesy of our partner in sport, Argon 18, we bring you this mented training schedules, and interview with Ambassador Michelle Vesterby to get some tips. when competition dates change (or are unknown), it throws that schedule off a lot. What are some But for everyone, it’s really impor- Ironman: I break the race up into tips for readjusting a hard train- tant to try to take things one step at small pieces and go step by step. If ing segment, for example, or a ta- a time, one day at a time, and keep I focused on the whole thing I would per, when competition calendars focused. Right now I still have Hawai’i fall apart mentally. But I break it into change? in my calendar (I hope!), but nothing small pieces, and go step by step. before that. Like I said, I try to stay Maybe we all need to break it up even It’s a big challenge, but I’m just fo- as fit as possible, and if something more than normal to get through this. cusing on staying as fit as possible. I opens up I’m ready to kick some ass! want to come out of this as a better It’s challenging for everyone right athlete, and now I have the chance to The mental preparation needed now of course, and the situation is work on the small things at home, the for major races is also intense – different all over the world. At the small details in my technique. I think what advice can you give athletes moment I can still get outside to do people will come through this having who were looking forward to a my running and riding, so I’m very learned a lot about themselves – I particular race, and now aren’t lucky, very privileged. And right now think we will actually see faster, stron- sure when (or if) they’ll be com- the sun is shining, so it makes it ger, better athletes as the outcome. peting? What keeps you mentally even easier to go outside! But I have I’m so focused now – I’m usually focused and positive prepared my house for lockdown – my trainer is ready, I’m lucky that really social, I like to train with my That’s the problem right now – that I have a treadmill in the house. We friends, but now it’s just “go out and we don’t know. For an athlete like have created a training room in our get the job done”. So I’ve adjusted myself, we like structure, we want to basement – I see a lot of people do- by being more efficient than I was know when and where and how to ing that on social media. But you also before, in fact. Normally I hated the prepare, and we don’t have that now. gym! But now it’s fun to go down in don’t need to get formal exercise. the basement where I’ve set up some To keep that mental focus, it’s re- Just staying active is so important. exercises, I bring my son Marcus, but ally important to look at the short That can be doing work around the I get some training in that I wouldn’t term, take it step by step, take it by house, playing games with your fam- have done before. the minute. I do this when I do an ily, just getting up and moving is the

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tribc-inside-2020.indd 24 5/6/2020 9:47:14 AM small treat after your session is great too – food is always a good motivator! Like many people, I have my young son at home now too, so that changes the schedule. I see myself posting a lot of stuff on social media and it’s all about Marcus! He’s ten months old, so right now I really have to structure around him – I will play with him then when he takes a nap I can go outside for a ride. When I do my gym work he’s there. But I do this for him – he’s most important thing for your body starting to understand what I’m doing and your mind. I’ve started baking! and that motivates me. And it moti- Only healthy cakes, of course. vates me to be efficient. I want to do This is the time of year when we’re everything with him but I also want to all looking forward to getting off Zwift, and people can motivate you a do my job. So I go out do my job, and the trainer and back outside, often lot. But it’s also important to make a then I come back and I’m 100% mom for group rides – and for most of program for yourself. Change up the afterward. But that’s about mental fo- us, that’s not happening. What are focus a bit each time, do a different cus as well – because of the constraints your favourite techniques to keep workout. A few hours on the trainer right now I’m more mentally focused, things interesting on the trainer, can be a long time, but if you break and I work to get the job done. or while training solo? it up and have a program for yourself Michelle Vesterby is adhering to social dis- We have all of these visual training it’s easier to keep it interesting and tancing directives in Denmark. For many programs that we can do now, like keep going. And giving yourself a areas, staying indoors is the best precaution. For more, see michellevesterby.com.

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tribc-inside-2020.indd 25 5/6/2020 9:47:14 AM 28 :: TRIATHLON BC Chris Perrey, Fortius Physiotherapist, [email protected]

eel pain is one of the most com- Achilles Tendon Hmon types of pain seen in Sports Medicine. Of the most common diag- noses of heel pain in adults is Achil- les tendinopathy (named after the Greek warrior Achilles who had but Pain 101 one weakness to his invincibility – his “Achilles Heel”). In this article we’ll cover the “who, what, why” of this common injury and some suggested steps to optimize your recovery.

The ‘Who’ - Who is at risk of Achilles Tendinopathy? There are a wide variety of athletes that are susceptible to Achilles Tendi- nopathy. Some of the most common include: • Runners (e.g., Pain can become intense, and is felt sprinters, either mid-way along the tendon or marathon runners sometimes on the heel itself. It can or triathletes), or severely impact your ability to run, athletes who run play sport, and even walk. Playing in their sport (e.g., through pain will usually only make soccer players) the condition worse. • Athletes who jump or land Tendon pain is usually worse first in their sport thing in the morning, and when (e.g., volleyball, starting to exercise, but will often basketball, triple decrease as you ‘warm up’. As the jump) condition develops however, pain may • Athletes who have change and get worse during exercise, quick change or even be present during the night. of direction in their sport (e.g., The ‘Why’ - Why does an athlete basketball, soccer, badminton) develop Achilles Tendinopathy? • Hikers or anyone else performing There are a number of factors that ‘on-feet’ activities for long periods can contribute to Achilles Tendon pain. of time. One of the most common is a change The ‘What’ - What is Achilles in your activity or sport routine, or Tendinopathy? what we call a change in ‘loading’. This includes changes such as: Achilles tendinopathy literally means a disorder of the Achilles Tendon (you • Increasing your running, volume may also hear the terms Achilles ten- or speed dinitis or tendinosis, which mean the • Returning to activity or competition after time off same thing). changes, and in some circumstances • A change in playing surface (e.g., Tendinopathy is not a classic inflam- the tendon may thicken. However, going from grass to turf) matory condition. In a tendinopa- rarely does the tendon tear in Achilles thy, the tendon’s internal structure Tendinopathy.

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tribc-inside-2020.indd 27 5/6/2020 9:47:15 AM • Change in footwear (particularly in running or playing footwear, including when the shoe presses on the tendon).

Some other risk factors include: • Biomechanics (how you run or move, and how the rest of your body is working) • Previous injuries elsewhere in the body • Previous tendon pain • Age — tendinopathies are statistically more common in 40+ age group.

The ‘How’ - What are the steps for recovery? 1. Diagnosis In suspected tendi- Book now! nopathy, the first step is accurate diagnosis. We Triathlon BC members can save recommend seeing your Physiotherapist, as it can up to 25% off select perfor- usually be diagnosed in mance analyses, services and the clinic, without the lodge accommodations at For- need for imaging or ex- tius Sport & Health using code pensive testing. They can TriFortius2020 when booking also help rule out other online. For May 2020, Fortius is causes, and can assess if you require a change to offering telehealth sessions. your current activities to At Fortius, physiotherapists prevent further degen- work in an integrated team with eration of the tendon. strength & conditioning coaches, Sometimes you may be biomechanists, massage thera- referred to your GP or a pists, chiropractors and others. Sports Physician for further clarifica- rest or modified activity to manage tion, to rule out other causes, or to pain. They will also start you on some Together, we can create a well- help with medications. exercises designed to decrease your rounded treatment plan to ad- pain levels. dress any other factors that are 2. Pain & Load Management 3. Strengthening contributing to the injury, such Your Physiotherapist will put together as strength deficits, analysis of a recovery plan based on the severity Once your pain levels start to de- of the injury. Recovery from a ten- crease, you should be introduced to running mechanics, or mobility dinopathy can be slow, from weeks more strengthening exercises, as well needs. to months. Generally, the longer the as exercises to return to using the tendon pain has been present, the tendon like a ‘spring’. Your Physiother- more difficult it is to settle. Most apist can help to determine when you gram to help you reduce the risk of tendinopathies do not respond well can return to sport, which can some- re-injury. to rest alone. In the early manage- times be early in the rehab process. ment phase, your Physiotherapist will Chris Perrey is a physiotherapist at For- 4. Maintenance tius in Burnaby. He received his Masters in build out a multi-phase ‘load manage- Physiotherapy in Perth, Australia. See more ment’ plan to keep you moving. This Your physiotherapist can also help at https://www.fortiussport.com/team/chris- should start with a short period of with a longer-term maintenance pro- perrey.

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