Groundhog Day “…he lives the same day again and again while retaining the memory of each iteration that he has lived before…” He feels like every other day is just like the previous one. Life […]
Tag: Sport
Body & Mind Tempering
I am a strong believer in the power of mind. Strong mind as important as a strong healthy body. It is what makes elite the elite, either in sport, business or life in general. Below […]
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 […]
IRONMAN 70.3 | Lake Placid, NY | BIKE CRASH
Before the storm Ironman 70.3 Lake Placid, New York is the only race that separates me from my “A” Race – Ironman Panama City, Florida. My goal for Lake Placid was to beat my 70.3 […]
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 […]
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 […]
A Place of Power | Eco Forest Retreat on Muskoka River
– How you been my friend? Haven’t heard from you for a while! – Doing great, better than excellent? That’s Awesome! Glad to hear.– What you been up to? Wow, you achieved so much. You […]
SPARTAN RACE: OTTAWA 13KM SUPER
Had a great night’s rest the night before. It was so nice to sleep in a tent , under the stars, on a fresh air. Woke up as always at 4:30 am, went on a […]
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 […]
Race Weight Cut
There are so many ways to loose weigh: fast & slow, simple and overly complicated, cool and “sexy” & long, boring… People find motivation from all sorts of things and reasons that are uniquely different […]
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 […]
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.
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 […]
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.
Food Order or how to lose weight without exercise and diets
Modern “trendy” diets, aka Keto, Paleo, Carnivor, Vegan etc., made us perceive carbohydrates as evil. There are so many things that impact the way our bodies absorb and process foods. Every person is unique, with […]