Perhaps, if you were a pro, you would train like one.

You would wake up early from a 10-hour sleep and eat an extremely well-balanced first meal of the day (probably advised by a dietician who specializes in nutrient intake for athletes).  

You would do this before beginning your first of several daily training sessions under […]

As athletes, there is really no way of avoiding the aches and pains we feel after a tough workout or race.  Unfortunately, a fairly common practice is to pop a couple ibuprofen, or other nonsteroidal anti-inflammatory drug (NSAID) before a race or particularly intense workout session to reduce muscle and joint soreness both during and […]

 Courtesy of 7Systems Athlete Jasper Blake
Vitamin D, H2O and Ginseng

For most summer athletes the winter months are a time for base building and cross training.  In Canada we are lucky to have winter because it provides a venue for some of the most fun sporting activities on the planet.  Winter is by and […]

The New Year will be here in 10 days.  

Most of you (whether or not you label them as such) have some form of resolution.

If you are not a New Year’s resolution person, and a consistent training routine has long-since been a part of your lifestyle, excellent.  Give yourself a pat on the back.  And […]

I would like to tell you about my experience the past few years with Amino Vital Endurance and Pro products.  It all started back in early 2009 after I committed to doing my first half and full Ironman in a year, and within 2 months of each other as well.  I knew I would need […]

More you need to know to safely cross the finish line.
Written in 2003 after my first marathon…attempt
In our last newsletter I wrote about the importance of proper hydration in improving and sustaining performance while preventing injury. Little did I know how important this message would hit home. After all the research I had done in […]

What you need to know to safely cross the finish line.
Originally written in 2002, before my first marathon
Enough can’t be said of the importance of keeping properly hydrated during a training run or a race. All races, whether it is a 5km or a Marathon, have several water stations for good reason. During exercise, we […]

By no standard am I an expert on food and nutrition. I do, however, have quite a discerning palate. That is where my expertise comes in to play for this article.I recently brought a friend along to a 5Peaks race, and this was their first ever organized running race. It occurred to me that for […]

 A couple of people have asked me how to make Iskiate. This has been mentioned in Born to Run.Chia seeds can be found at the health food store. But phone around to make sure the do get it.The sugar most of us have at home and the Limes one can get anywhere.8 oz water2 teaspoons […]

Hydration guidelines for endurance athletes have been set at a 1:1 ratio. That is, 1 litre lost through sweating should be replaced with 1 litre of fluids. Runners participating in races or training runs lasting longer than 1 hour, should determine in advance their fluid needs. Using the following procedure during a 1 hour training […]