2020 Results

Multisport Canada (MSC) Distance Challenge

For the months of July, August & September, Multisport Canada has put out a virtual distance challenge (running on the honor system) whereby you can earn yourself a bronze, silver or gold badge based on the combined training mileage you’ve put in during the month…

Bronze level = 160 km of cycling + 60 km of running
Silver level = 400 km of cycling + 100 km of running
Gold level = 1000 km of cycling + 200 km of running

TOETTees…. when you complete your training and receive your badge from Multisport Canada, email me and let me know and I will add you to our own results. Looking forward to seeing lots of TOETTees on the scoreboard!

Athletes Who Achieved MSC Distance Challenge Badges

JULY

Juan, Landyn & Tom

MJ, Serena, Mark, Patricia, Andres & Carolina

Aimee

AUGUST

Mark & Serena

Aimee & MJ

Fifty and Feeling Fine!

Can you imagine yourself having the same weight that you had in high school, looking great, feeling amazing and doing things you never thought possible in your fifties? A few years ago I would have said “No Way!“, why? It started many years ago when I enrolled in one diet after another (i.e. South Beach Diet, Metabolism Diet, Atkinsons, Weight Watchers, you name it…) and also started to train for half marathons and to compete as a masters swimmer. Unfortunately the reality was that I got heavier and heavier, one pound at a time…..until I hit 143 pounds/65 Kg and became officially ‘overweight’. It was then that I decided I really needed to do something and “take control of my body”, so I tried again… I enrolled in yet another diet, started again to train for half marathons and to compete as a masters swimmer. This time I thought to myself, “this is going to take care of my weight and I will be back in shape in no time”.  Didn’t happen. I lost some weight, but because I was exercising alot, I also ate alot more, but I ate what I thought were “healthy foods”. Despite the effort I ended up stuck at 138 pounds/63Kg and still considered overweight. By now, I felt that this was ‘normal’…. after all, how many times have we heard that as we get older its ‘normal’ to gain weight because metabolism slows down, because we are not as active as before, etc… in other words: more years = more weight.  Not no more; now I say  “Yes Way!, why? Because, after a few years of focusing on a long term, sustainable, self-balancing approach to my health, my weight is now 109 pounds/49 Kg!

Yes Way!  I weigh the same as I did in high school & I just turned 50!
Yes Way!  I feel amazing and…
Yes Way!  I’m doing things I never thought possible.

No rocket science involved, in fact its far less complicated and far more enjoyable than all the diets and training I was doing before, but keep in mind that just because it may be simple doesn’t mean its easy. The key in all this for me has been to be consistent.

Coach’s Comments on Carolina: in the past couple years Carolina has done dryland (aka strength & conditioning) consistently with the team and on her own at home and the results she mentions are just some of her awesome achievements. Carolina now holds 9 Masters Swimming Ontario (MSO) swimming records (7 in 45-49 age category & 2 in 50-54 category), routinely places on the podium at open water swimming events, was 3rd in the 2019 Kelso MTB Race Series Point Standings – Novice category, qualified for the 2020 ITU Multisport Worlds (moved to 2021) in the aquathlon event, and recently at Kelso Conservation Area has been doing training laps on her MTB at the same speed she was racing last year!  So Carolina is… stronger, lighter, faster and most importantly… having fun! Yes Way!  Congratulations Carolina… these achievements are indeed a testament to your consistency.

So how did Carolina do it? By doing the opposite of what the health & fitness industry promote… instead of inflaming herself through HiT/HiiT to gain fitness and then containing the flames by dousing them with ‘healthy eating’ and gallon after gallon of hydration, Carolina eliminated inflammation in her body through consistent healthy training. That’s how we do it @ The Olympian Experience.

TOETT Road Cycling – Race Route #1

Race Route (19.2 km & 55m elev) – North Burlington sprint distance loop (click for map)

You can start/finish anywhere you like on the race route. You can ride to/from the route and don’t even need to hit ‘lap’ on your bike computer, I will be able to pull results from TrainingPeaks but I can only do that if you upload your data to TrainingPeaks. If 20k is not enough (1lap), do 2 laps or more… I will create categories based on laps completed. One final point about the data set… please make a note of what type of bike you ride (MTB, RD, Gravel, TT) in TrainingPeaks… I will add bike type to the results to allow for a more fair comparison.

The route is predominantly right hand turns to try and eliminate crossing busy intersections; however, we did have to have a couple left hand turns but they are in a slower traffic area where Brittania and Bell School Line meet. Athletes are expected to obey all traffic signs and signals and respect right of way especially in the roundabouts on Tremaine. Running stop signs to shave a second or two is not worth spending the remainder of the summer in the hospital, and also remember that in any fight between you and a vehicle… the vehicle will win and win easily so please ride smart and ride defensively. The focus should be on setting a benchmark time for yourself for the year so that you have a comparison for the future.

The route: approximately 50% of it has been repaved in the prior year… Appleby now has a nice wide shoulder, Bell School Line north of Brittania has also been repaved nicely and Tremaine is as wide as ever with a massive bike lane.  Enjoy!

Results

Notes

On Appleby just north of the dip there is a line of construction pylons as it looks like a car took out the guard rail… the shoulder narrows a bit due to the pylons, just be aware. Otherwise the loop in Google measures 19.6km but my bike computer came up with 19.1-19.2 so will see what your data delivers and will adjust final results to the average.

Also I have found that traffic during the week is slowly building back up so Appleby is at times rather busy with trucks also on this road. If not comfortable with large and loud traffic, consider riding this route weekday evenings or on the weekends.

TOETT Kelso mini-MTB Race Series

Results will be organized according to the category the athlete competed in during the 2019 Kelso MTB series.
Athletes new to MTB racing will be organized in a Beginner category.

Race Route #2 (7.1 km & 115 m elev) – 2019 MTB Series Route1 (click for map)

Notes

This course begins at the usual start/finish of the Kelso MTB race series, please start/stop your bike computers where we started and where the finish line was last year. There is a route change because Darryls Alley is one way in the opposite direction of this route, please use Old Farm Lane instead. Old Farm Lane runs beside and parallel to Darryls Alley; the race route reconnects right after Darryls Alley ends and continues along Old Farm Lane. The climb up the ski hill is Quarry Climb… the climb is not marked with caution tape; however there is enough of a remainder of the trail from last year that it can be utilized.

Year over year comparison — if you raced in the Novice level in the 2019 Kelso MTB series note that this loop is not the exact loop from Race #1 last year: this loop is the same for the Sport & Expert levels, but the Novices had a couple of cutoffs that led to the loop being 6.21km long not the 7.10 km that is this loop.  In order to attempt to provide some sort of year over year comparison (mind you, you aren’t exactly ‘racing’ with 100 other MTBers…but this will have to do) I have converted your time to a 6.21km equivalent and also posted your fastest time from the races #1-3 which used this loop.

Results

TOEST & TOETT Annual Awards
Most Improved Cyclist,
Swim of the Year,  and
Multisport Athlete of the Year
– Patricia

Multisport Athlete of the Year

It started in Sept ’18… planning and preparing for ITU Worlds in Spain. What followed was 6months of consistent training, which finished with a few events to fine tune Patricia for her debut as an international athlete. At the Frosty 5k here in Burlington Patricia set a PB of 25:52mins, breaking 26mins for the first time. In Spain, in the aquathlon event she reset her 5k PB to 25:35, and finished the year at the Scotiabank Waterfront 5k running a time of 25:19mins and took 2nd place in her age category (out of 262 women). That wasn’t the end of it… podiums at triathlons in Ontario in the summer, racing for the first time in the Kelso MTB and then the Cyclocross series, and requalifying for 2020 ITU Multisport Worlds… what a year!

Read more about the 2019 ITU Multisport Worlds on our webpage :  Results > 2019 > Multisport Worlds, Pontevedra Spain

Most Improved Cyclist

Two years ago on the lower slopes of Glen Eden @ Kelso I stood beside Patricia watching her husband and son compete in the Kelso CycloX series. I asked Patricia… what about you… “No!” said Patricia. Two years ago Patricia was scared riding her bike in the parking lot of Brant Cycle where we held our first bike handling skills courses. Fast forward to the summer of 2019 and after a ton of training Patricia rode in both the MTB & CycloX series tackling the climb up the ski hill to the top of the escarpment, the log and rock obstacles, and the wet muddy Cyclocross courses in the fall. You can create something from nothing… all it takes is work. Patricia put in the work and now enjoys the results… fun times cycling with her family and with friends.

Swim of the Year

In late November 2019, Patricia had to have surgery and was informed she wouldn’t be going anywhere for a couple of months.  Patricia wanted to come out of surgery with the best probabilities of success so the approach was to treat the surgery as if it was another competition. So Patricia trained and trained putting in a block of dryland (i.e. strength & conditioning) training like never before to be as healthy as possible heading into the surgery; the result is the Swim of the Year Award: 13 weeks after surgery, with only a handful of easy swim sessions in the pool, we planned for Patricia to swim at the Stephen Forsey Swim Meet in late February for fun, just to swim the events she choose, no racing… just for fun. As it turns out having fun can lead to not just 1 but 2 PBs… in the 400FR and the 200FR (see small image). Its not about falling… we all fall, the issue is do you bounce back, and if so… how high? In Patricia’s case, its all the way to new personal bests. Amazing!

How did she do it?  (aka… You can do it too!)

The last 2 yrs of Patricia’s training from TrainingPeaks [TP]  is posted: you can see that with the exception of the taper into Worlds in Spain and the surgery break, her training consistency was outstanding.  Patricia simply put in training focused on acquiring and developing technique and put it in consistently: good ole fashioned work focused on long term potential, not short term gratification.  Check Patricia’s chart again and you will see that her current block of training is surpassing her prior peaks… looks like someone is already planning for a new round of personal bests as soon as we can get back to racing!

TOEST & TOETT Annual Awards
Most Improved Swimmer – Andres

Its a long list of Personal Bests (PBs) so you may want to sit down for this…

Starting with the Masters Swimming Ontario (MSO) swim meet season, Andres achieved the following:

  • At the Alderwood Teddy Bares Short Course Yards (SCY) meet Andres took 5secs off his 100BR, 7secs off his 50BR, 4secs off his 50FR, and took a whooping 23secs of his 100FR (SCY) from 2years ago (from 1:49 to a time of 1:26.5) and on top of that he swam two events he never swam before: the 500FR and the 200BR to round out the swim meet;
  • At the Stephen Forsey Swim Meet (SCM = short course meters), Andres took 4secs of his 100FR and swam for the first time the 400FR in a time of 8:05

Following up with the open water swim (OWS) season, Andres achieved the following:

  • At the Canaqua Welland OWS meet Andres set a 4 min 36 sec PB swimming 1000m (wetsuit) in a time of 22:41
  • At the Canaqua Team Challenge, Andres swam his first ever 2.5km open water event in a time of 1:02.21 (wetsuit) which is holding a pace of 2:30/100m

What a year!  Congratulations Andres… looks like all those kick sets paid off huge… so, you know what that means… plenty more kick sets to come! Amazing work and amazing results!

TOEST & TOETT Annual Awards
The Olympian Experience Spirit Award – Gladys

Two years ago when Gladys started dryland not a session went by – ok maybe a session went by – where Gladys didn’t identify something sore or something that didn’t work quite right (e.g. an arthritic joint).  After encouraging Gladys repeatedly to do what she could in the range that she could, when this pattern continued I knew there was only one thing to do… walk away.

This year a new Gladys appeared at dryland: instead of focusing on what was wrong, Gladys focused on what was right, and how she could improve what did work… to build herself stronger, to increase the range available in her joints.  When dryland changed to one where she had to put her body weight on her wrists, Gladys searched for solutions how her arthritic hands could do the exercise — modifying it to meet her at her needs. This year Gladys trained virtually step for step with the group, achieving what was easily unimagineable last year by doing 100 back squats (1/2 ROM) straight thru!

The result… Gladys didn’t realize that her training to focus on what she could do would soon be tested. On her way into the Stephen Forsey Swim Meet, Gladys slipped and banged her knee on the sidewalk. She shared with me the incident and shared that she would warm up and see how her knee felt and then decide whether she would swim. She did, the knee was acceptable, and with a focus on what was right Gladys went on to swim her three events: the 50m BK, the 50m FR and she swam the lead off leg (50m BK) in the 200m Medley Relay which took 1st place in its age category giving the team the points to finish the meet in 5th (click to link to TOEST 2019-2020 results) out of 35 teams.  Fantastic work Gladys!

TOETT Kelso mini-MTB Race Series

Results will be organized according to the category the athlete competed in during the 2019 Kelso MTB series.
Athletes new to MTB racing will be organized in a Beginner category.

Race Route #1 (7.0 km & 45 m elev) – Kelso MTB Winter Loop (click for map)

Results

Notes

This race starts at the summit parking lot entrance, please start/stop your bike computers where you turn onto Bell School Line.  This is a great loop that will provide a warm up to riding off road as there arent too many technical sections, and the climb up the ski hill is not included. The interactive race route shows the finish at the end of Darryls Alley, but our finish line will be at the end of Bell School Line just before the summit parking lot.  This route is 7+ km long, if your bike computer comes up short.. you probably missed the section on Bruce Trail Connector.

Another note… if you notice that your time/speed in the results differs from your upload to TP, that’s because I have modified times to reflect a race distance of 7.1km (the data varies from 6.7 to 7.3km so to make it fair I adjusted the time/speed to reflect a race route of 7.1km).

A Bruce Trail Adventure – by Gabe

Results don’t always have to be race results… Carolina’s two sons – Gabe & Manuel Jr – returned earlier this week from a two week adventure of cycling the Bruce Trail from Niagara in the south to Tobermory in the north. Gabe has shared some pictures and thoughts about his journey.  Enjoy!

We finished our trip to the Bruce Peninsula and I’m extremely happy that we went ahead and did it. Would I do it again? Probably not. Am I happy we did it? 100%. It was our chance to do something completely absurd and it was an amazing experience, but also an amazing challenge. I wasn’t used to being on the saddle for 3 or more hours, let alone while carrying 27lbs of gear, but the training I have done over the last 3 years is the reason I was able to adjust and complete the trip without feeling sore or in pain. However, one aspect I wasn’t totally prepared for was the mental challenge. I knew that it would be physically challenging and I was prepared for that, but I didn’t account for a mental component. It’s hard to keep biking for multiple hours, day after day for a week. You get tired, physically as well as mentally and when you know that at any moment, your one call away from being home, it’s hard to keep going, especially when the terrain gets difficult, water is low, your not entirely sure where you will spend the night, and you’re no where near the finish line. There was a point in which I considered going home. It was the day we made it to Kelso from Dundas valley. We had reached a point in which we were far past the excitement of first starting the trip, but so far away from the end goal that rather than it being motivating, it seemed impossible to reach. The route that day was full of hills and it was extremely hot outside. We were tired and dreading every uphill. The forecast called for thunderstorms meaning we would have to spend the night at home. Knowing that we were going to have to go home because of the weather, I was constantly considering staying home and calling off the trip. It would be quick, easy, and I could spend my time in an air conditioned house doing whatever I felt like doing, it seemed like an obvious and logical choice to make, besides, if we finished, there would be no medal, or crowds cheering, no one would yell our names through a megaphone and there would be no podium. If we finished it was only going to be us at this monument. The only way we could claim this journey to be successful is if we were happy at the end as there would be no race luxuries that could do that for us, we could only be happy if we truly enjoyed the journey and felt satisfied with the work we put in to reach the northern terminus. Despite everything telling me to stay, we went back out, I knew if I didn’t I would live full of regret, and I’m so grateful that we did, because I felt so accomplished when we reached Tobermory. When I reached the northern terminus I felt amazing, I had been there before, seen the monument and read the plaque, but knowing that this time we had started in Niagara and biked the entire way, I felt so accomplished, even now, days after we finished, I still have difficulties articulating what it felt like to finish.

Click on any image to enlarge