OPS Fit OUTCAN Personnel Staying Fit Volume 6 • Issue 3 • AUGUST 2016 In this issue: Welcome to OPS Fit (OUTCAN Personnel Staying OUTCAN Member Profile........................................2 Fit), the quarterly OUTCAN Physical Fitness Program Playing For Zuurvlees ..............................................5 newsletter. This newsletter contains information 2016 CAN/USA Hockey Game ............................... 8 related to healthy living and physical fitness training 3rd Annual Canada Vs USA Ball Hockey Game, Colorado Springs ......................................... 9 for OUTCAN personnel and their families. Resistance Training’s Effect on Endurance Performance ....................................... 11 If you have any questions, input, or material you This summer, focus on fluids! ...........................12 would like included in this section please contact Upgrades to the Embassy Gym in Vienna .......13 Jorja French, OUTCAN Physical Fitness Training Equipment Accessibility........................................14 VCDS OUTCAN Physical Fitness Coordinator at Upcoming Events .....................................................18 [email protected] or at 719-556-6622. Featured Exercise ....................................................19 Interesting Links ......................................................19 OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 1 OUTCAN Member Profile LS Doug Coates Whidbey “... I slowly started to ride farther and increasing my speeds” I was originally born and cycling back and forth to every day and going on raised in Halifax Nova Scotia work on most days. It was short rides of 5 – 10km after and I was like any other kid tough getting back on a work to improve my skills. and had a love for bikes bike. Not that I wasn’t fit, just As days went on I slowly and riding with my friends. not used to riding a bike. started to ride farther and After an accident when I While riding back and forth increasing my speeds. My was 15 when I had been I met a few cyclists, and speeds going to and from hit by a car while riding my after some conversations work also increased. Then road bike, I gave up on with them I realized I had I got introduced to an riding because my bike was needed a better bike for application for your phone smashed and I couldn’t commuting than a dual to track your progress called afford a new bike so and suspension mountain bike, “Strava”. I started seeing soon after my love for the so I went out and got a little notifications about sport kind of went way. road bike. Getting used to my rides, seeing that I got a bike was hard enough, new personal records on I moved to British Columbia but a road bike was much a “segment” and where 3 years ago with the navy. harder. But I pushed myself I stood overall with other There came a point while to learn, I kept reminding riders around me. This made living in Victoria B.C. that I myself it was much healthier me want to push harder and got tired of waiting in traffic to ride than drive, better try to beat my own personal every day, leaving an extra for the environment and records and move up in the hour early for work just to much cheaper than driving. rankings among my peers. get there on time. As I sat And it kept my wife happy there watching cyclists pass not having to get up early One day while out riding, by me, I decided it was time and take me to work if I met someone who was to give it a try again! So I she needed the car (a lot talking about a ride that went out and bought my safer for my health to). I happens every year and first bike in years and started began riding my new bike benefits military members. OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 2 The cyclist sparked my In addition to the training, I have decided that this ride curiosity so I questioned I had to work in the time wasn’t enough for me so I the cyclist about the ride. I to do some fundraising. It have also taken on a new learned what a great thing wasn’t easy but with the ride this year. I plan to do this event was and I just help of friends, family and a the British Columbia Ride had to do it! I went online local bike shop I raised $300. to Conquer Cancer, which and did a little research on I stumbled upon when “Boomers Legacy”, a ride I left for the ride on Friday looking for rides in my area. that happens every year morning from Victoria and This event is one I decided with the biggest of them in did my check in on Friday to do as it is roughly the Victoria B.C. night in Comox. We set same as the “Boomers off on Saturday morning, Legacy” ride although “Boomer’s Legacy” was leaving CFB Comox and much less climbing to do created after Cpl Andrew headed toward the it is just as long around 240 “Boomer” Eykelenboom, Nanaimo Armories with km over two days. This ride was killed by a suicide approximately 75 other is August 26th and 27th this bomber on August 11, 2006. riders and some support year and another one I The foundation helps our staff! It was the best feeling have to raise money for. It men and women in uniform in the world to be riding is a difficult task to raise the make a positive difference with these other people $2,500 needed to ride but I in the lives of others and and carrying the names of will do my best to achieve helping themselves in the 3 - 4 soldiers on each of our the fundraising goal and process. I signed up for the bikes to honour the fallen ride in this conquer cancer event. It is a 2 day ride that soldiers of Afghanistan ride. I am not only doing takes you along the east and to be honoring the ride because I want to coast of Vancouver Island the legacy of Andrew ride and raise the money from Comox to Victoria “Boomer” Eykelenboom , to prove I can do it but with an overnight stay in the Canadian Forces medic because this ride also hits Nanaimo. It is a 244km ride that this ride was created close to home for me. I and climbs over 6000 feet for. After completing the have lost 3 grandparents over the entire ride. ride on Sunday afternoon and 1 great grandfather to I was hooked on this ride cancer. Most recently, I lost I knew then and there that and cycling in general. I my grandmother in January I wanted to give this a try. couldn’t wait till next year’s this year and a good friend I really had to work for it so ride. I have completed in February to cancer. I spent time researching this ride in 2011 and more were I could ride to get recently on June 12, 2016. I have decided that next some hill training in. I also set I will do this ride for many year I want to do a new ride out on longer rides around years to come as long as it that will interfere with me the city and the outskirts. is running! doing the Ride to Conquer OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 3 Cancer next year, but I I am really working toward funds help serving military feel is worth it. I have set doing a century ride (100 members help others by a goal to try and do the miles) on my own, a short doing things such as re- “Sears National Coast to term goal of mine. I will building a community Coast against Cancer”. It is reach it soon! I’m also building or handing out toys another charity ride this time looking in to doing the Tour to the needy. and all donations go to kids de Whidbey and Possibly cancer wards for cancer Hurricane ridge in August. One day I would also love research. The ride is 18 days Hopefully I will reach my to go over to Italy and 7,600 km long and goes biggest goal next year to participate in the Vimy from Vancouver B.C. to ride in the “Sears National Ridge ride. I have also Halifax N.S.. I just hope that Coast to Coast”. From decided just recently that with the other events going there who knows where I would like to train for and on I can raise the money my rides will take me. As partake in an Ironman 70.3 $3,000 to join the ride and previously mentioned, I next year, I don’t think it’s a an additional $15,000 I have want to try to ride all the hard out of reach goal for to raise by next August to “Boomers Legacy” rides in me as long as I put the work do the ride! Victoria B.C., hopefully one in and train right, it can be in Greenwood N.S. and done! I have a lot of goals I train hard for these rides. I the indoor spin-a-thon in but with the support of my now live in Whidbey Island in Ottawa ON. It may be hard family and the Canadian Washington State. It is very to raise the money but it community here In Whidbey hilly but I have some regular goes for such a good cause Island I am sure I can do it. routes I use to train and that it is worth it. The push myself every day.