Its a belief that true success, true potential, true peak performance all arise from one point: true health. Therefore the pursuit and purpose of training is to acquire the healthiest body, mind, and spirit, as these are the prerequisites for any true pinnacle experience. This is achieved by focusing on skill acquisition, learning and refining of technique, developing an acute awareness of where, how, and why the body moves, to the point that the athlete can execute skills, tactics, and strategies on demand even in stressful environments. The result: athletes live out their fullest potential in sport, and in life beyond sport.


By learning how to initiate all movements move from one central point – the core – allows an athlete to train for all sports simultaneously, and allows the athlete to transfer power efficiently throughout their body minimizing stress, strain, and risks of injury and illness. The result of this type of training: athletes develop a degree of efficacy that allows them to outperform in any one sport, in all three sports, and to transition between each sport effortlessly.


Skill Acquisition + Base Conditioning + Technique Training


Canaqua Welland Open Water Swim
1000m, 2500m, 5000m & 10,000m

1000m Results
2500m Results
5000m Results

Could not have asked for a more beautiful day… sunny blue skies, warm & humid temperatures, with the Welland Canal water temperature hovering around 76 degrees… it was outstanding! TOE athletes came out and competed in all events except the 10,000m swim. The crew in the 1000m event are all in the picture below, Lindsey tackled the 2500m event, and MJ swam the 5000m.  The 1000m event was run differently this year with athletes walking down the canal bank and starting 1000m from the finish line resulting in a drag race straight down the lanes used by the canoe & kayak events at this the Welland International Flatwater Centre. TOE athletes took all 3 podium spots in the ladies 1000m, with Carolina 1st, Serena 2nd and Lilja 3rd. Patricia came in 5th overall also taking took 1st in her age category. The men had Mark come in 2nd overall, Juan, Gabe & Anthony coming in 6th, 7th and 8th. Both of our masters men – Tom & Andres – took 3mins off their 1000m open water times (besting their times from Caledon). Tom isn’t currently in the results, but an email to ChipTime will hopefully resolve that error. All in all… outstanding performances for all with yet another athlete – Anthony – completing his first ever open water swim.  Congratulations y’all.

As for MJ in the 5000m event, well… let’s just say the event ended up not being 5000m, but a 6000+m event.  On the 1st lap… after going under the bridge, and knowing the course from prior years it was strange not to see the buoy. Having had to stop and do breaststroke to literally find where on earth the buoy was, I saw swimmers returning from beyond the second bridge. Nah.. I thought to myself, the buoy cannot be that far, the course map indicated the buoys are just after the first bridge. But in the distance, there was the buoy… not just at the second bridge but beyond it. Off I swam. It wasn’t until lap 2 when looking for that same buoy that I saw it being pulled behind one of the rescue/safety boats. The staff yelled from the boat that it floated away, not to worry about chasing the boat to round the buoy and told me instead to head for the second turnaround buoy. Its one thing for a bike or run course to be a bit long… but for an open water swim to end up being over a 1000m longer… all I can say is thank goodness for my training that offered me the opportunity to complete the course, and do so with a bit of a final kick.

Thankfully for the 2500m event, the buoy was firmly secured in place. Managed to get some snapshots of Lindsey finishing up in the final 100m of the 2500m event and then reaching for the timing mat on the floating dock to stop the clock with her time. Sweet technique Lindsey, now add turnover and away you will go!

2018 O-Cup Mountain Bike Provincial Champs
Aug 26th @ Kelso Conservation Area

Click below for the race routes for the three categories of competition

OCA Provincials Event – Loop A
OCA Provincials Event – Loop B
OCA Provincials Event – Loop C

Niagara (Grimsby) Triathlon

Podiums are nice, who doesn’t want to stand on a podium. But. Podiums without progress eventually get old. Podiums on their own are not enough, if they were then those who could stand on podiums would never stop… they would stick around the sport just to stand on another podium. They don’t. Even if they could, they don’t. Why? Because podiums are not enough. Progress is what we truly hunger and thirst for in life. Progress provides contentment at our core. When a podium is representative of progress, then its a podium worth standing on; when a podium is just a podium… its empty. So what happens, when an entire family achieves progress… together… its not just meaningful, its life changing, because together they progressed, by training together they lifted one another, they encouraged one another, challenged one another to progress, and progress they did. At the Niagara Trisport Triathlon this past weekend… there was progress, off the chart progress. See for yourself (comparison of 2017 to 2018 times are below). And the picture to the right… that’s how progress feels when done united as a family. Congratulations Patricia, Juan and Andres!  Well done.

Click on any image to enlarge

Kelso Mountain Bike (MTB) Series

Skills Competition & Awards – Tuesday Aug 28 @ 6:45pm
Race #14 – Tuesday Aug 21 @ 6:45pm
Race #13 – Tuesday Aug 14 @ 6:45pm

Race #12 – results link here
Race #11 – results link here
Race #10 – results link here
Race #9 – results link here
Race #8 – results link here
Race #7 – results link here
Race #6 – results link here
Race #5 – results link here
Race #4 – results link here
Race #3 – results link here
Race #2 – results link here
Race #1 – cancelled due to rain

Athlete list by category:

Juan, Andres, Patricia, Carolina, Matei


Mark, Serena, Aimee, Yuliya


Race Route #1
Race Route #2
Race Route #3
Race Route #4
Race Route #5

The master has failed more times than the beginner has even tried.



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