FLEXIBILITY EXERCISES: LOWER EXTREMITY STRONGER LEGS: YOGA FLOW SEQUENCE Band resisted row with calf raise Why? Row with calf raises is to improve mid back strength and calf strength simultaneously. Mid back strength is important […]
Category: Sport
TRAINING FOR HAWAII 70.3
Key Sessions 90 Min Bike | May 14. ~Heat Training. Failed~ 90 Min Cadence | May 16. ~7 All-time Bests. Hm… slowly getting back on track~ +3 Hr Ride (3×10′ bouts) | May 18. ~IRONMAN […]
SWIMMING
Triathlete’s Essential Swimming Equipment Theory Coaching feedback (Ayesha, Team Atomica): Professional swimmers use 20% of their legs. As a triathlete, I need to use only 10% of my legs mainly for balance and buoyancy. I’m […]
Turn Up The Heat! Low Carbohydrate Diet and its impact on recovery and performance in athletes
Long-Term Low-Carbohydrate, High-Fat Diet Impairs Performance and Subjective Well-Being in a World-Class Vegetarian Long-Distance Triathlete The aim of this case study was to report on the performance outcomes and subjective assessments of long-term low-carbohydrate, high-fat […]
Overtraining
Pushing harder does not work. I’m stuck and the harder I press on gas pedal, the faster and deeper I dig myself into the hole. Mud and smoke. Sweat and tears. I am sure there […]
TRAVELLING TO THE UNITED STATES FROM CANADA
Athletes from all over the world had races scheduled in the United States. Now, that restriction caused by pandemic lighten up, the races start happening again. Ironman recently made the following announcement: Announcement: We appreciate […]
Ego is NOT the Enemy. EGO is the Vehicle.
To remind myself. So important to remind myself to slow down, look in the rear mirror and give yourself compassionate smile; to pat myself on a back and say “Good job partner!”; to shut down […]
Wake up the Animal: Cycling VO2 Max Test
Winter is coming and all Canadian Bears submerge in their caves. Me too. Me and Blake decided to shuffle around several things in our lives and cut out unnecessary things. To spend the winter I […]
Followup Appointment: Back to Business
Today I met with my surgeon to see how the recovery is going. I was secretly hoping to hear it goes better than expected and I can return to my training. X-Ray pictures, then range […]
Nutritional Support for Exercise-Induced Injuries
Injuries happen and nutrition is one of the methods to counter the negative impacts of an exercise-induced injury. Typically injury result in reduced activity and training. While some injuries are minor, such as a bruise […]
SPARTAN RACE TRIFECTA: ONTARIO 21KM BEAST
Spartan Racing is not my specialty and often compromises my performance in triathlon, but still I do it.Why? To spice up my life and training by doing something different and fun. To get a sense […]
Argon 18 E117 Tri+ | Does it worth the money?
Sport of Triathlon is expensive AF. Triathlon bike is probably one the biggest expenses that you will have to make as it may give you the most advantage on the course. People often spend ridiculous […]
OVERTRAINING: §1 A New Chapter
– I can not continue like this… ENOUGH!– I am sick to my stomach. Few days ago, after the awful bike performance, I said to myself ENOUGH! I decided I will do something different. I […]
OVERTRAINING: §2 Count your Losses
Training Peaks Metrics If you can’t measure it, you can not manage it. Luckily we live in the world where we have access to technology that allows us to measure different body metrics. This is […]
AQUILA CRONO TRI BIKE | TEST RIDE & REVIEW
PRICE: $3,199.00 Aquila is Canadian brand, based in Oakville and Toronto at the bike shop called Racer Sportif. They offer carbon road, triathlon and track bikes. This carbon triathlon bike came with combination of Ultegra […]
TIME TRIAL Bike. How Much? Shopping, testing and buying.
The past two years I’ve been training and racing on my 2003 Specialized Allez. I bought it for $300 from Craigslist, while in Phoenix. It got me through a lot. People laugh at me and keep […]
BRACEBRIDGE TRI: OLYMPIC Distance
Pre-Race It was a crazy week for me, at work and life. I felt drained and literally exhausted… Friday night got home pretty late from work and didn’t touch the bed until 9:30 pm. The […]
OVERTRAINING: Treatment Prescription
Treatment Plan: The goal is to move the body from sympathetic (fight of fly) state to a parasympathetic (rest & recover). Herbs & Oils: Cleavers Tea. 1 tablespoon of herb to a 1 cup of […]
IRONMAN 70.3 | Hawaii – “The Big Island”
PRE-STORY Mental Masturbation Marbella race completely destroyed my expectations, flipped everything upside down. For about 3 weeks after the race I suffered from depressing thoughts and emotions. I got locked up in my head. I […]
90 Min Cadence ~Feeling strong! Enjoyed the workout~
Repeat of the last week’s workout: 90 Min Cadence, May 16, 2019. 10′ easy spin 1hr’ ride holding 180-200 wattsAt the top of the 20th min put in an 8′ effort as follows…2′ at 210W […]
1hr 30 min @200 Watts 70.3 Continuous Effort
Spent 30-40 minutes on the beginning trying to fix some technical issues with the KICKR. Power and speeds were way off. Pre-meal: 300 Calories (74C/0F/6P) Sweet Potato: 70g Banana: 120g Basmati white rice: 100g Felt […]
+3 Hr Ride (3×10′ bouts), April 18, 2019. ~IRONMAN Mont Tremblant bike course (100 km)~
On May 19th I am doing the SPARTAN race near Montreal, Quebec. A day before, I’ve got scheduled a long bike ride which I planned to do in Mont Tremblant. Why there? This is where […]
90 Min Cadence ~7 All-time Bests. Hm… slowly getting back on track~
10′ easy spin 1hr’ ride holding 180-200 wattsAt the top of the 20th min put in an 8′ effort as follows…2′ at 210W at 90rpms2′ at 210W at 100rpms2′ at 210W at 110rpms2′ at 210W […]
90Min Bike, May 14, 2019. ~Heat Training. Failed~
IRONMAN Marbella 70.3 is over and Kona race is in 2 weeks. I took about 10 days of recovery and this is the first somewhat serious bike workout. Since Hawaii race will be done in […]
Theory
4 Essential things to improve your swimming: #1: Increased volume (three times a week 1 hour each) #2: Proper mechanics #3: Proper training plan (most important)#4: Having a coach 3 Essential Aspects of Swimming to Work on: […]
Triathlete’s Essential Swimming Equipment
Front-mounted Swimming Snorkel (by Finners): to break down your mechanics into bite size pieces and work on each individually. It eliminates the head movement. Buoy. Used for pulling. Ankle Strap. Eliminates kicking while pulling. Paddles. […]
IRONMAN 70.3 | MARBELLA, Spain
Pre-Story: Since the Paris marathon which I did on January 6th this year I decided to focus entirely on triathlons. Despite my coach’s concerns in regards to racing frequency, I set myself ambitious goal to […]
Hydration After
As you already know, during exercise you lost a portion of electrolytes along with sweat. As you drink after the training, you increase the fluid levels in your body, which will lower electrolyte concentration even […]
Hydration During
What we are trying to achieve here is to prevent more than a 2% drop in body weight caused by fluid loss (about 3 lbs (1.4 kg) of weight loss for 150 (68 kg) pound […]
Hydration Before
As I already mentioned in the introduction, starting a workout in dehydrated state will take you places you don’t want to be in. As little as 1% of body weight decrease due to fluid loss […]
TRAINING LOW
Your body stores much more energy in form of fat than as carbohydrate. Some athletes strive to change their metabolism so that their bodies rely more on fat to fuel exercise which in turn allows […]
Nail the Basics
Your body’s engine is a hybrid, it can run off two different fuel sources: fat and carbohydrates. These fuels are stored in separate “gas tanks”: FAT STORAGE: Adipose tissue (100,000 calories)CARBOHYDRATE STORAGE: Muscles (500-2000 calories) + […]
1:45 Hr Bike + 30 Min Run. April 20, 2019. ~Carb Loaded. Last Brick~
Past 4-5 weeks were hell. The taper began 5 days ago and my training volume has been decreased. Having failed so many times I am not looking forward to this workout. The race is in […]
MARBELLA 70.3
Key Sessions 2 hr 15 min Bike + 15 min Run. February 16, 2019 2 hr 45 min Bike + 15 min Run. February 23, 2019 ~Bonking~ 3 hr Bike + 15 min Run.March 2, […]
2 Hr Bike + 45 Min Run. April 13, 2019. ~Getting Outside. Hills & Wind~
This the first time this year I was riding outside. For the past 5 months I’ve been training in my basement on a trainer. I am so happy to finally get outdoors and test this machinery I’ve been working on so hard.
1 Hr 30 min Bike + 30 min Run. April 11, 2019. ~Bonked~
Pre-meal Large breakfast:Rice 300gBeets 120gOatmeal 50gProtein Shake (Muscle Milk)135C/10F/44P = 800 calories During (Fueling) Gluten Free Bar (BFB)Quest Bar BCAA 2 scoops54C/21F/28P = 470 calories Sweat Pre: 69.6 Post bike: 68.8 Post run: 68.1 Liquids […]
Bike 3 Hr 15 min. April 6, 2019. ~Bonked… Again~
Hydration Volume: (Average Sweat Rate 1400 mL x 3 hr ) = 4154 mLCarbs: 120 g (3% Solution) Fueling Formula: min 0.25 – max 0.33 grams carbs per hour x body weight (lbs)Ormin 1 calorie/hour x body weight (lbs) (0.25 x 150 lb) x 3 […]
“Runner’s Trots” or Stop the Leak
You are a competitive athlete. You put a lot of hard work into your training days in, days out, completing every workout as prescribed. You are the workhorse, doing everything necessary to succeed in the […]
4 Hour Bike + 15 Min Run. March 16, 2019. ~Mind over Body~
BRICK 4 hours holding 200 Watts + 15 min Run off bike A brick workout is any workout that combines swimming, biking and/or running into a single session. The most common example is the bike to run brick, where you […]
3 hr Bike + 20 min Run. March 15, 2019 ~God’s Mode~
SATURDAY and it means one thing to me – #paintrain in my basement is waiting on me to take me into the magic world of pain.
This time I’ve come prepared. I learned my lessons last week and made the adjustments.
It all payed off! Good job Sasha!
Post-Exercise Fueling
The race is over. You’ve given all you had. What’s next? Recovery.
Proper post-exercise nutrition as much important as the previous stages. Learn about how to maximize your recovery through the lenses of sports nutrition.
IRONMAN 70.3 Marbella, Spain. March 2, 2019 ~Strong like a BULL~
SATURDAY and it means one thing to me – #paintrain in my basement is waiting on me to take me into the magic world of pain.
This time I’ve come prepared. I learned my lessons last week and made the adjustments.
It all payed off! Good job Sasha!
Fueling During
Energy expenditure is extremely high in endurance sports and a lot of athletes are failing to adequately fuel their bodies. Under-eating is commonly seen among endurance athletes. Hydration During Exercise Hydration is a complex topic […]
IRONMAN 70.3 Marbella, Spain. February 23, 2019 ~Bonking~
BRICK 2:45 hours at 190 Watts + 15 min Run off bike A brick workout is any workout that combines swimming, biking and/or running into a single session. The most common example is the bike to run brick, where you […]
AMERICA’S TOUGHEST MUDDER SOUTH, Central TEXAS – MAY 05, 2018
I often meet people, healthy people, who tell me they wish they “could” run, wish they “could” bike, wish they ”could” get in shape. They wish they had the discipline or self-control needed. They act […]
Fueling Before
For athletes, eating carbohydrates is like putting the octane in your body. Consuming carbs will increase your blood glucose levels and help to fill your tanks before training or racing.
IRONMAN 70.3 Marbella, Spain. February 16, 2019
The closer I get to my first IRONMAN, the more race specific my training gets. On today’s agenda is the “BRICK”: 2 hour 15 minutes Endurance Bike Ride (180w) immediately followed by10 minutes run of […]
Performance Oriented Hydration Guidelines for Athletes
Do you want to get the taste of every shade of pain? I’ve got a perfect recipe for you – get yourself dehydrated. All you need is to lose just 1%-2% worth of your body’s […]
HRV. Is it really worth the hype?
You will learn what the HRV is, and can it help you to improve your health, well-being and sports performance. I will teach you how to track and interpret your HRV data and show you real life examples of how daily life events and trainings impact your performance and recovery.