The Blog
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macronutrient Myths
As athletes, (athlete = everyone who exercises) we often think that we burn so many calories that we can eat whatever we want and as much as we want. In truth, athletes need to be more careful with their diet - as food is fuel. 80% of what we eat should contain...
make weight training your priority (in the off-season)
Let's first clarify that yes - every sport SHOULD have an off-season. If you aren't training for anything specific but train for life, you should still have a few months where you slow down and focus on things that you may have neglected due to lack of time, interest,...
7 tips to riding a smarter fondo
Whether this is your first event, or one of many, it is always helpful to review your ride strategy. Create a plan for how you want to complete the ride. No matter how many times you have ridden the same event, every year will be different, with unique challenges....
Importance of recovery
Starting a workout without adequate recovery, could be doing more damage than good. Do this too many times in a row, and performance will quickly decline. For many of us, when we see ourselves getting slower, we think we need to train more. This is...
2023 Triple Crown for heart
Thank you to the organizers, volunteers, fundraisers, those who donated, and the participants, for making this year's Triple Crown for Heart event a huge success! Also, thank you to CBC for covering the event. Rare genetic heart diseases don't receive the same media...
10 tips for Safe group riding
Riding in a pace line is the best way to save energy, and when mastered can make cycling more fun! But, to keep a group safe, everyone must know what their responsibility is, and commit to working together. The following are 10 tips that will help you on your next...
think your way to better performance
"I suck at climbing." "This is my bad/weak side." "I'm hate ... (fill in the blank) exercise or drill." And sure enough, you have proven yourself correct. You suck at climbing, your weak leg can't do as many reps as your "good" side, and the exercise you hate is as...
steps to becoming a faster hill climber
Before you can think about climbing faster, you need to make sure that you have first built your aerobic foundation. As the saying goes, "you can't run before you learn to walk". To read more about building an aerobic base please go back to the...
Building an aerobic base
Before you start worrying about being a fast(er) climber, you first need to develop a solid aerobic foundation or base. This is the key to any and all endurance sports.The time it takes to build your personal aerobic base will be different from other...
what to wear for spring riding
Riding in Vancouver, we plan for the worst and hope for the best. The most difficult part of spring riding is dressing appropriately. Every day it's a bit of a gamble. Will you wear too much and have to carry it? Or will you not bring enough and feel chilled all the...
streak challenges can be a recipe for injury
I understand the allure of joining a streak challenge as simple as doing one activity every day for one month, several months, or even years. And I’m all for any gimmick or trick we can use to entice ourselves to exercise more.However, some of these challenges are not...
Take an Epson salt bath for recovery
The more you train, the more you need to recover. Many athletes get so caught up closing activity rings, counting steps, competing in Strava challenges, or reaching a distance goal, that they forget to make recovery a priority. One form of recovery, that often gets...
10 tips to break sugar addiction
scroll to bottom for cookie recipe After several weeks of indulging over Christmas, it can be challenging to return to our usual, healthy way of eating. This is not just due to a lack of willpower. Physiologically, your body and...
soak your oats
We all love our yogurt and granola, and nothing says comfort food better than a steaming bowl of oatmeal before a long ski day. But when was the last time you tried soaking your oats? Without using heat, soaking overnight slowly cooks the oats, while preserving much...
Don Prins
January 2023 After just a few sessions with Kristina I have found that my footwork, balance and power through my core has definitely improved my tennis game! This has been a great benefit from the workouts.
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