Its our 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. These are 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.


Hi Repetition Technique Training [HRTT] = Build Capacity + Refine Technique + Develop Skills





Performance News posts are archived in RESULTS in the Main Menu

Multisport Toronto Island Triathlon

What a year for triathlons… Grimsby was changed to a duathlon because Lake Ontario was too cold (mid summer) and now the Toronto Island being partially submerged required the triathlon to be changed to an aquathlon. The challenges didn’t end there, there was rain, and then lightning and thunder which caused a delay of the race start. The run was uneventful compared to everything else.

With that said, the Plazas-Hernandez family finished placing like never before : everyone took 1st place in their age category and if that wasn’t enough super stardom, Juan was also the top male finisher of the event (and that was also with Patricia going off course and having to be redirected by the kayakers; it must be noted that Patricia swam off course only because she was following the course race officials instructed her to follow prior to the race start).

In a post-race review email, Juan shared that ‘breaking the tape’ was a dream he had, and getting to fulfill that dream today made him very happy. With a dream fulfilled Juan, take a moment to enjoy the memory of running down that finishing chute, of hearing your name called out and of being the top male and then… dream another dream and get to work to make that one come to life as well.  Congratulations Andres, Patricia and Juan… job well done.  The family is becoming quite the bunch of aquathlon experts… good thing considering all of you qualified to race the aquathlon at 2020 Multisport Worlds.

Canaqua Welland Canal OWS (Open Water Swim)

Where to begin? Beautiful day… check.  Beautiful water… check (it was reportedly 24 deg but wetsuits were allowed).  Beautiful venue… check.  What more do you want in an open water swim event?  With 100 or so athletes competing in the 4 different distances (1k, 2.5k, 5k and 10k), the Welland International Flatwater Centre was bustling. Awesome to see the sport growing. Alright, enough of the chit chat… lets get to the results of the 1k event:

  • Andres [1k wetsuit] swam a time of 22:41mins improving upon last years time of 27:17 (a P.B. of 4:36mins…WOW!) & was 1st in M45-49
  • Tom [1k wetsuit] swam a time of 22:20mins improving upon last years time of 23:54mins & was 1st in the M60-64
  • Gabe [1k no wetsuit] swam a time of 19:02mins improving upon last years time of 20:31 & was 1st U17M
  • and Carolina [1k no wetsuit] who hurt her elbow a week ago while MTB’g @ Kelso swam respecting her RT arm, focused on a new level of symmetry in her swim stroke finished in a time of 16:44, and even swimming well within her limits was 1st in W45-49. Plus to prepare for the Stroke&Strides Series Finale [aquathlon event] coming up at the end of August, Gabe & Carolina put in a 5k training run immediately after their swims.

In the 2.5k open water swim event:

  • The team twins swam side by side with Tanya just nudging out Patricia at the finish timing mat by 1sec: Tanya finished in 49:58mins [wetsuit] and Patricia in 49:59mins [wetsuit], swimming pace times of 2:00/100m and both swimming this distance for the first time and both ladies were 1st in their respective age categories W40-44 and W50-54.
  • Juan decided not only to challenge himself with this longer distance event, and he also challenged himself to do it no-wetsuit… wow!  Juan finished in a time of 51:26 and was 3rd in the U17M category.

Absolutely amazing work team… the progress is off the charts and evidence of the work you put in all winter in dryland and more recently the sport specific work you’ve done both in the pool and training in open water.  Congrats!

Click here to link to Chiptime results for all the results from the Canaqua Welland Canal Open Water Swim

Patricia @ Kelso MTB Series Race #12 – Novice Course

It was three years ago that Patricia decided she wanted to learn how to ride a bike… that’s right… in her 50s, Patricia decided she wanted to learn how to ride a bike so that she could go on family rides and compete in triathlons. This week, Patricia competed in the Kelso MTB Series at the Novice level for the first time! That may not seem like much to someone who started riding bikes as a kid, but three years ago, Patricia was scared of the bike skills she was learning as we practiced straight line riding, turning, braking skills, etc… in the parking lot of Brant Cycle. After crossing the finish line of Tuesday nights race I asked her… what would the Patricia of three years ago say if she was told that in 3 years she would be riding up a ski hill, following single track over roots, stumps and rocks, and then riding back down a ski hill on a trail carved to have fast sloping turns… her expression… said it all: she just achieved another amazing success, only 3 months after racing at 2019 Multisport Worlds in Spain, and only 1 month after qualifying again to race at the 2020 Multisport Worlds in the Netherlands.

To put into perspective how amazing this achievement is, I asked Patricia exactly how much riding experience she had as a child, she replied via email…

Well, I don’t think I can call it riding. My mom tried to teach me how to ride a bike but the one that we had [in Colombia] was too big for me, so I had to be standing all the time. I tried just a couple of times and that was it. It was very stressful, I remember.

The point : this year where Patricia has already seen success after success [and its only August] didn’t start in January of this year, nor in January 2018, but 4 years ago when Patricia decided to learn how to swim, start running, and 3 years ago when Patricia decided to learn how to bike. She gave herself permission to start at the beginning, to start at her ability, her level of skill, gave herself permission to take the time to learn, to practice, to enjoy the process and as importantly to race in events at her level. Now, after a few years of consistent training the results are starting to roll in. Start right, progress respecting the rate at which you develop technique, gain skill and build capacity and you will find that there truly is no finish line.

Congratulations Patricia, and thank you for continuing to remind us what it means to pursue joy.

Impossible is potential

Impossible is temporary

Impossible is nothing

• Muhammad Ali •


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