A Nod, a wave, a "thumbs up"
These are anxious times. I hope you are well, taking care of yourselves, and finding a way to connect with the people you love.
If you are a healthcare worker, social worker, counsellor, first responder, store employee, food delivery person, or anyone out there on the frontlines, thank you.
When we have no relevant experience or expertise, the vulnerability, uncertainty, and fear of these firsts can be overwhelming. Yet, waking up each morning and pushing ourselves to continue to exercise is how we stay healthy and strong both physically and mentally.
As we all try to put one foot in front of the other, I hope to provide you inspiration to keep exercising.
By exercising, we have to moderate our effort, negotiate with pain and, with every single step, make a decision to keep taking the next one.
When we step outside or on our treadmill to run during quarantine, we can visualize ourselves joining a community of runners, everyone taking their own routes, their own method, but all sharing the same goal, to move our bodies outside or inside and get through this challenging time together.
That runner’s nod or wave when you pass someone going in the opposite direction or an encouraging thumps up on Facebook, is a simple way to make a human connection.
It makes us feel like we’re all teammates together, bonded by a shared goal, exercise, trying to get through the pandemic as safely and sanely and swiftly as possible.
It’s important to stay motivated during this tough time.
Enhance Your Training with Yoga.
Add yoga to your routine to improve your strength, stability and flexibility.
We may be stuck indoors, but that doesn't mean we can't be active.
We can move, sweat, get stronger and thrive.
After months of hard training, steady improvement and increased self-belief, the chance to test ourselves against others is hugely motivating.
Feel Inspired Every Day.
We know that right now inspiration is everything. Encouragement is what gets us through the day. This is why I continue to play inside. Every day, I wake up motivated and focused. My focus is to spend two hours each morning before working from home, building my aerobic base and focusing on technique.
In the early evening I utilize my time to build on my fitness even further with another hour of aerobic work, finishing up with lifting, not moving weight but working on technique and moving bar well.
Before going to bed, I choose a yoga routine to work through to settle the mind and focus the body. Yoga above anything else is what has given me the longevity to train and enjoy my time training.
My Training Goals
I energize my routine by focusing on building my aerobic base through the use of Erg, SkiErg, BikeErg and treadmill doing 20 minutes at each station so that I can have good form on each and keep the workouts fresh and engaging.
I use my time to complement my training with good nutrition, yoga, meditation and sleep.
I Celebrate my achievements knowing I am staying healthy, working on my weaknesses and building my aerobic base for the future. I look at this moment as a building period, building my aerobic base through multi sport training, building my core through online core strength classes and working on my inner strength through online yoga classes.
To stay motivated and inspired during these turbulent times with events being cancelled or postponed I have register for the HYROX HOME SERIES. HYROX HOME SERIES is a 5-Week online competition for everybody. All workouts are solely bodyweight workouts and can be done at home. Participants can register for free
Meditation has been something new to me, but during these unpredictable times it has been a welcome release. I worry for the future and I worry for the people in my community. The best approach for me is to stay in the moment and use meditation to manage the stress and use mediation before bed, so that I'm primed and ready for sleep.
Through meditation I have learned to manage my feelings and thoughts with daily meditation and mindfulness.
The exercise that I am doing not only builds base but also clears my mind and allows me to focus on my next step and how I can help here at home, and within the community. To fight soreness, some of my favorite recovery modalities includes HyperVolt and foam rolling as pools and manual therapy is not assessable at this time.
Massage guns and foam rollers in addition to pain reduction, help you maintain your range of motion, so you don't really get stuck and move differently because of tightness or soreness.
Stay strong, stay inspired and continue to "impress yourself!"
To say we are living in uncertain times is a massive understatement.
In this uncomfortable moment, as we are homebound, an opportunity presents itself.
It is what you practice when no one else is around that you will be rewarded. Hard work pays off. I am using this as my private time, my time for training, for practice, to prepare for what’s ahead, by building my base and improving my mobility.
My health is less than I would like with a lingering cold and bronchitis, but I will take this time to focus on improving that and improving my flexibility, technique and aerobic base through yoga, light lifting and easy base training focusing on nasal breathing.
Because when we have done what we need to do and we return to our way of life, I aim to be ready and to use this time as efficiently as I can.
In order to increase aerobic base without injury I have been training in 10 minute training blocks, starting with the erg to warm up the body and then moving through the skiErg, bikeErg (standing position), and then the non motorized treadmill. Between these sectional workouts I incorporate my yoga practice.
When I first started yoga I attended yoga classes daily, so that I could understand and experience the different poses. Now that I am more comfortable with the poses I work on my yoga practice from home and attend a yoga class once a week to challenge myself.
The non-motorized, curved-deck treadmill allows for a much more natural workout during the winter months when footing is not that good and can actually improve gait mechanics, and even be therapeutic. Non-motorized treadmills have no motor, and rely on the user’s desire and energy to move the belt, so you move more free and natural while personalizing your workout and not stressing balance.
The SkiErg makes the benefits of Nordic skiing available without the long travel time to groomed trails. The SkiErg can be used for both double pole and classic alternating arm technique.
The BikeErg in the standing position, with the body as vertical as possible, mimics the posture of running. This is especially true in regard to the foot strike position beneath the body.
A lot of running injuries come from overuse. Whether you’re talking about a long run or cumulative mileage, the greater the time on your feet, the greater the chance for injury. The most common reason for this is fatigue, leading to the breakdown of running form. Especially as a nordic skier as you transition from skiing to running in the spring and summer the bike can be a tremendous transitional tool increasing run time slowly.
The BikeErg, with the focus on endurance riding, allows a runner and skier to get a great aerobic workout with virtually no impact on the body.
The ergometer helps develop robust midline stability to help shift running and skiing from smaller, weaker muscles such as hip flexors to more powerful muscles in the hips.
Yoga allows you to get more from your running and skiing workouts. Strengthening and lengthening your leg muscles, improving flexibility and preventing injury. It relieves soreness and tension in your hardworking muscles, and restores range of motion, so you can run or ski with better form the next time you hit the road or trail.
March 2 - 8
x = completed workout
- = not completed workout
Good week of training with 16 hours of training, each hour of training was a combination workout with AirRunner, SkiErg, BikeErg and rowing machine + yoga.
Each workout starts with rowing and then progresses to SkiErg, AirRunner and finishes with the BikeErg in the standing position.
Event Specific USRPT Training + Yoga
During my training sabbatical I want to take this time to truly challenge myself and train two to three times per day, combined with yoga to maintain postural strength and mobility in order to handle the training load.
Event Specific USRPT Training
Air Runner and Concept 2 BikeErg in standing position to improve running form and reduce impact. Concept 2 Rowing Machine & SkiErg to improve upper body, postural strength and build aerobic base
On the run side, Nike Epic Infinity's to reduce chance of injury and Vega Nutrition to ensure maximum absorption of nutrients and improve recovery from training.
On the ski side, Fischer skis, boots and SWIX poles to access the best equipment from Mitch Conner of Fischer Nordic and the best ski and wax knowledge from Patrick and Paul Moore of the Fast Trax Pro Team.
Recovery through this sabbatical will be controlled through sleep, yoga, massage, HyperIce Hypervolt and Air Relax recovery boots.
As young man growing up in Toronto I developed a passion for running and then cross country skiing. I decided after high school to pursue sport and decided to move to the country to train instead of going to university. During this time I trained hard, putting in 20 - 30 hours per week and went on to win a silver medal at Cross Country Ski Nationals. With this I decided to move to Canmore to pursue the dream and make the National Ski Team.
In Canmore I continued to train hard but developed back issues and couldn’t, seem to overcome. After several years of training in Canmore I decided to retire from running and skiing and started coaching. Coaching young athletes was a tremendous opportunity and a time I look back on with pride.
During my time as a coach I went back to school and became a certified level lll coach and a certified massage therapist here in Edmonton. Over time I took over Fast Trax Ski Shop as owner / operator and slowly turned it into the Fast Trax Run & Ski Shop as it is known today.
During this time I focused on both coaching and providing guidance as well as product to all that stepped through the door helping them to embrace sport and helping them to “impress themselves”. Also during this time I continued to train and I focused my time learning about training and postural strength, hoping to find answers to the back issues that forced me to retire from running and skiing at the national level so many years ago.
Now at the age of 53, I feel I have found my strength and my desire to train full time has returned. Unlike the early years where I had to work full time and train, I now have a unique opportunity to sell Fast Trax and take a training sabbatical before moving on to a new work path working along side my wife at Nakamun Group Employee Benefits.
This page will be my path, a training sabbatical.