My Experience at the Ironman World Championship
My Experience at the Ironman World Championship

My Experience at the Ironman World...

Paul has been a Member at the Toronto Athletic Club for over 15 years, and he decided...

My Experience at the Ironman World Championship

Lifestyle

My Experience at the Ironman World Championship

Paul has been a Member at the Toronto Athletic Club for over 15 years, and he decided to take up triathlon in 2011 – 8 years ago, at the age of 53 – without knowing how to swim. He worked hard in the pool with lessons and our triathlon group. He always said he would never do a full Ironman. Then, in the summer of 2018, he approached me asking what is involved in training for a full Ironman. We came up with a plan for him to qualify for Kona at Ironman Florida in the fall of 2018.

Game Ready: What Is It and Why You Should Give it a Try
Game Ready: What Is It and Why You Should Give it a Try

Game Ready: What Is It and Why You...

Sustaining an injury is bad. Having that injury linger (and keep you away from your...

Game Ready: What Is It and Why You Should Give it a Try

Lifestyle

Game Ready: What Is It and Why You Should Give it a Try

Sustaining an injury is bad. Having that injury linger (and keep you away from your regular workout and routine) is worse. When your injury just won't heal or when you're recovering from surgery, you should book an appointment with our Clinics. At the Cambridge Clinic and Sport Medicine Clinic, we offer Game Ready - a multi-modality therapy system used for recovery - which just might be the therapy you need.

Get to Know Garth, our Membership Director
Get to Know Garth, our Membership Director

Get to Know Garth, our Membership...

You’ve seen him around the Club. Right now, you can even spot him gracing the...

Get to Know Garth, our Membership Director

Lifestyle

Get to Know Garth, our Membership Director

You’ve seen him around the Club. Right now, you can even spot him gracing the Adelaide Club ads in the PATH. Meet Garth Sinclair, an integral part of the Adelaide family and the Club’s Membership Director. He’s oftentimes the first-person new members meet when they join the Club and can regularly be seen working out with his training partner Guy Jeong, one of the Club’s incredible Personal Trainers. Garth also leads four popular classes on our group fitness schedule. The Adelaide Club simply wouldn’t be the same without him, so we sat down with Garth to talk about his experiences at the Club, why he still loves coming to work, and his recommendations for new members.

5 Minutes with Meg: Memory Edition
5 Minutes with Meg: Memory Edition

5 Minutes with Meg: Memory Edition

Remembrance Day may encourage each of us to remember different things: that numerous...

5 Minutes with Meg: Memory Edition

Lifestyle

5 Minutes with Meg: Memory Edition

Remembrance Day may encourage each of us to remember different things: that numerous Canadians have performed selfless acts of bravery with the goal of making our country and the world a better place, that a poppy can represent hope in times of despair, and that sometimes nature is able to persevere in the face of humanity's propensity to engage in destructive behaviours.

In November, we Support Movember
In November, we Support Movember

In November, we Support Movember

This November, the Cambridge Club has partnered with Beau's in support of their...

In November, we Support Movember

Lifestyle

In November, we Support Movember

This November, the Cambridge Club has partnered with Beau's in support of their #Beaus4Mos campaign with the Cambridge Club's General Manager, Paul Hudson, pledging to grow a 'mo in support of men's health. We're sure you know what Movember is and probably even have a few colleagues or friends participating this year - maybe you're even growing your own 'mo - but do you know what Movember really does and why it's so important?

Healthy Breakfast Choices
Healthy Breakfast Choices

Healthy Breakfast Choices

"Breakfast is the most important meal of the day" ... We know you've...

Healthy Breakfast Choices

Lifestyle

Healthy Breakfast Choices

"Breakfast is the most important meal of the day" ... We know you've heard this before, but how often do you actually think about it? How many days have you found yourself running late and considered skipping breakfast? If it's happened, even just once, you need to remember just how important breakfast is!

Cambridge Group Fitness Challenge: Get Involved
Cambridge Group Fitness Challenge: Get Involved

Cambridge Group Fitness Challenge:...

You’ve probably seen the creatives already on the digital screens at the Club,...

Cambridge Group Fitness Challenge: Get Involved

Lifestyle

Cambridge Group Fitness Challenge: Get Involved

You’ve probably seen the creatives already on the digital screens at the Club, but this November, we’re bringing back the Cambridge Group Fitness Challenge – an event that we last held in 2017. This incredible fitness challenge pits teams of trainers from all three of our Clubs and Members against each other, all while raising money for phenomenal charities that support youth in the GTA.

New School Athletic Warm-Up: Squash Edition
New School Athletic Warm-Up: Squash Edition

New School Athletic Warm-Up: Squash...

In recent years, we've been asked many times about the usefulness of historic...

New School Athletic Warm-Up: Squash Edition

Lifestyle

New School Athletic Warm-Up: Squash Edition

In recent years, we've been asked many times about the usefulness of historic warm-up methods for sports performance. While the general principles surrounding the need to warm-up remain valid, new methods have been introduced. A well structured sports specific warm-up should be implemented to serve the following purposes: Mental Readiness, Physical Readiness, Injury Prevention, and Performance Enhancement.

5 Minutes with Meg: Gratitude Edition
5 Minutes with Meg: Gratitude Edition

5 Minutes with Meg: Gratitude...

Consistent with a year ago, I've been thinking a lot about...the power of...

5 Minutes with Meg: Gratitude Edition

Lifestyle

5 Minutes with Meg: Gratitude Edition

Consistent with a year ago, I've been thinking a lot about...the power of gratitude. Many scientific studies suggest gratitude can reduce stress, improve sleep, make you happier, and even increase your motivation to exercise. As practicing gratitude purportedly also increases your energy and ability to overcome challenges, one could even surmise that gratitude will help you get awesome results from your exercise, as you'll tend to work harder and longer... Do you need more reasons to be grateful?!

Pilates: Is it right for me?
Pilates: Is it right for me?

Pilates: Is it right for me?

For some reason, Pilates is often seen as a class you should "avoid if you...

Pilates: Is it right for me?

Lifestyle

Pilates: Is it right for me?

For some reason, Pilates is often seen as a class you should "avoid if you don't know what you're doing" - but we couldn't disagree with this more. Sure, the first time you enter one of our Pilates studios, it can be intimidating. There are reformers - which you may not have ever seen before - and exercises that we guarantee you've never heard of before (I mean...what IS "The Hundred"?!?)

The Easiest Exercise to Add to Your Day
The Easiest Exercise to Add to Your Day

The Easiest Exercise to Add to Your...

Are you sitting down right now? What if I told you that you could burn up to 8-10 times...

The Easiest Exercise to Add to Your Day

Lifestyle

The Easiest Exercise to Add to Your Day

Are you sitting down right now? What if I told you that you could burn up to 8-10 times more energy than sitting with 1 easy exercise? And what if I told you that you could do this without needing any extra training or special equipment? The best part of all is that you can actually add this in ON THE WAY to and from the Club.

5 Minutes with Meg: Stress Edition
5 Minutes with Meg: Stress Edition

5 Minutes with Meg: Stress Edition

I've been thinking a lot about...stress and exercise. Exercise makes people feel...

5 Minutes with Meg: Stress Edition

Lifestyle

5 Minutes with Meg: Stress Edition

I've been thinking a lot about...stress and exercise. Exercise makes people feel better. Among other things, it experientially and physiologically lowers our stress levels. Peculiar thing about exercise: most of us know it's good for us. And many of us exercise less than we plan to/would like to/feel we should.

Do you know what your body is made of?
Do you know what your body is made of?

Do you know what your body is made...

Has anyone ever asked you about your body composition? Maybe you heard it from a doctor...

Do you know what your body is made of?

Lifestyle

Do you know what your body is made of?

Has anyone ever asked you about your body composition? Maybe you heard it from a doctor at a recent physical, maybe your personal trainer mentioned it during your latest workout, maybe you read the term in a recent article about getting fit for fall. But do you know what it really means? Have you ever asked yourself: What exactly is body composition?

Fall Back into Your Routine
Fall Back into Your Routine

Fall Back into Your Routine

Is it really that time of year again? Where did the summer go? The kids have gone back...

Fall Back into Your Routine

Lifestyle

Fall Back into Your Routine

Is it really that time of year again? Where did the summer go? The kids have gone back to school, the CNE has come and gone, and we're all trying to squeeze in the last few days of holidays before officially getting back into our routine. And while I have to admit that I've let my daily routine slide somewhat this summer, it's now time for us to switch gears and get focused again.

Journey Back to the World Cup: Injury Recovery
Journey Back to the World Cup: Injury Recovery

Journey Back to the World Cup:...

In September 2017, Meagan Brown joined Canadian National Alpine Skier, Ali...

Journey Back to the World Cup: Injury Recovery

Lifestyle

Journey Back to the World Cup: Injury Recovery

In September 2017, Meagan Brown joined Canadian National Alpine Skier, Ali Nullmeyer's team, traveling with Team Nullmeyer on the World Cup Circuit. Unfortunately, Ali's season came to an abrupt end when she suffered a season ending injury just four weeks into her training. After a long offseason of recovery, Team Nullmeyer decided to begin their quest to compete at the World Cup again in October 2018.

Understanding Athletic Therapy with Kaitlyn Swartz
Understanding Athletic Therapy with Kaitlyn Swartz

Understanding Athletic Therapy with...

Earlier this year, the Adelaide Spa added Kaitlyn Swartz to their team. Kaitlyn is a...

Understanding Athletic Therapy with Kaitlyn Swartz

Lifestyle

Understanding Athletic Therapy with Kaitlyn Swartz

Earlier this year, the Adelaide Spa added Kaitlyn Swartz to their team. Kaitlyn is a Registered Massage Therapist (RMT) and Certified Athletic Therapist - the first athletic therapist to join the Spa. She focuses on a holistic approach to finding and treating the root cause of her clients' conditions and pain, and not just temporarily reducing the signs and symptoms associated with their pain and condition.

5 Minutes with Meg: Tempo Edition
5 Minutes with Meg: Tempo Edition

5 Minutes with Meg: Tempo Edition

I've been thinking a lot about...tempo. In the 5 minutes we have today, let me...

5 Minutes with Meg: Tempo Edition

Lifestyle

5 Minutes with Meg: Tempo Edition

I've been thinking a lot about...tempo. In the 5 minutes we have today, let me focus on how tempo affects our ability to perform better during sport and physical activity. Runners and cyclists, this beat's for you!

What is Fascia?
What is Fascia?

What is Fascia?

Fascia is a term used to identify a large fabric of connective tissue that surrounds...

What is Fascia?

Lifestyle

What is Fascia?

Fascia is a term used to identify a large fabric of connective tissue that surrounds all muscle, ligaments, and bone. It is made up of collagen, elastin, and a liquid component called ground substance. This gives structure to our muscle; each and every muscle cell in our body is connected to the other by fascia. Our muscle is essentially nothing more than tissue in a Myofascial "sack".

The Truth Behind the Theragun & How We're Using it...
The Truth Behind the Theragun & How We're Using it...

The Truth Behind the Theragun & How...

Over the last few months, the interest in the Theragun has exploded, in large part due...

The Truth Behind the Theragun & How We're Using it...

Lifestyle

The Truth Behind the Theragun & How We're Using it...

Over the last few months, the interest in the Theragun has exploded, in large part due to slow motion videos of athletes using the tool on Instagarm, and its appearance at large sporting events like this year's MLB Home Run Derby. At the Toronto Athletic Club, Barclay and Chris Broadhurst, the Sport Medicine Clinic's Director, are once again at the leading edge, having already brought the Theragun to the TAC, introducing it to our personal trainers, the team at the Clinic, and our Members.

What it Feels Like to be Part of History...
What it Feels Like to be Part of History...

What it Feels Like to be Part of...

A little over a month ago, the Toronto Raptors brought basketball fans across Toronto...

What it Feels Like to be Part of History...

Lifestyle

What it Feels Like to be Part of History...

A little over a month ago, the Toronto Raptors brought basketball fans across Toronto and all of Canada to their feet, winning their first ever NBA Championship and bringing the Larry O'Brien trophy home. In the weeks since, we've continued to bask in the glow of being Champions - with very few days passing without seeing Raptors and Championship apparel around the city. And while we think we had a prime seat to witness history, our view was nothing like that of the Sport Medicine Clinic's Zahra Hashwani.

Putting the Spring in your Cycling!

Posted: Apr 24, 2019

Spring is finally here. The roads are clear enough to dust off our skinny bikes and head north for some longer training rides. 

Whether you’re currently increasing your riding volume for fitness reasons, to see more of the beautiful countryside, to contemplate an autumn cycling event or – like me – to prepare for the RTCC: a 2 day cycling event in 7 weeks, there are so many important things to remember and consider in order to make your training experience safer, more effective, more comfortable and fun!

Pedaling:

The vast majority of endurance cyclists ride at cadences between 85-95 RPM. In short, here’s why!:

  • Better speed
  • Quicker acceleration
  • More efficient transition onto hills
  • Speaking of hills – avoid “grinding” and use your gears to keep that cadence high!
  • Less fatigue

Our FLIGHT bikes at the Adelaide Club track cadence, speed, and power simultaneously. We can show you how even subtle shifts in your cadence can make a positive difference. Click here to view the A-Ride Schedule at the Adelaide Club.

Training Volume:

The RTCC posted a really terrific, easy to follow, well balanced 15 week Training Plan.  

Many of you may be halfway through this or the equivalent. If you’re a bit behind on your training, please avoid the mistake of pummeling yourself with a sudden high volume of training. There’s immense benefit in challenging shorter, high intensity rides and optimal recovery times including a proper taper. 

If - like the RTCC - your event runs over two consecutive days, ensure you get a number of back-to-back training rides in too. Katya Masun and I will be extending our Friday A-Ride (12:00 - 1:15pm). Join us for this high-intensity 75-minute ride, and then hop on your bike Saturday for a longer, slower paced ride.

Nutrition:

Whatever strategy you intend to use for race days, PLEASE use them during training! Every athlete is different; and, therefore, requires different types, amounts, and timing of nutrients before, during, and after. But here’s a few guidelines that work for many:

Before:

Option 1:

2-3 hours before:  

A small mixed (protein, carbohydrate, and fat) meal with water

Option 2:

0-60 minutes before:

For most, something easy to digest – smoothie or shake is the best option. Again, a mix of protein, fat, and carbohydrate is ideal – though more emphasis on carbs is better for most.

During:

  • Hydration is key! 
  • For rides longer than 2 hours, the majority of athletes perform best by supplementing with a mix of carbohydrate, protein, and electrolytes (especially salt – increasingly important if it’s extremely hot or you’re a heavy sweater!)
  • For many endurance athletes, a ratio of 4-6 grams of carbohydrate to 1 gram of protein is the ideal ratio. Fueling should begin within 20-30 minutes of race/training start, with a MAXIMUM intake equating to 60 grams of carbohydrate per hour. (Assuming 10 grams of protein, that equates to about 280 calories per hour.) Amounts, of course, vary with larger athletes and higher intensity rides requiring more than smaller riders or lower intensity efforts. For example, a relatively small athlete might find half that amount (30 grams of carbohydrate and 5 grams of protein per hour) optimal. 
  • Sports drinks either cut with or alternating with water is a fabulous strategy. The calories help keep blood sugars stable and the electrolytes augment hydration, balance your sweat loss, and improve recovery so you’re in better shape for day 2.

After:

Nutrients post-exercise facilitate recovery (including muscle repair), rehydration, and refueling. There’s lots of mixed messaging around the timing of your post exercise nutrition: my personal bias is the sooner you can get 100-150 calories worth of protein and carbs (some fat doesn’t hurt either!) into your system, the better. It’s ok to wait a few hours for a proper meal – as you may not be able to stomach one right after a long training session or race – but a quick snack, protein shake or bar within 25 minutes is a great recovery strategy. Glass of whole milk or almond milk?!

Balancing your training:  Strength, Mobility and REST!

Strength:

Riding is a leg dominant activity that keeps you in a position of spinal flexion for relatively long periods of time. Balance out all that forward leaning leg work with some weight training that targets the back (including backs of the legs and glutes!) and challenge your work while keeping your spine neutral (skip the crunches and opt for Front Planks, Side Planks, Dying Bugs, and Quadruped exercises!). Practice your deep even breathing in these braced positions too!

Mobility:

Better Mobility will keep you more comfortable on the bike, as well as more powerful. Kevin Darby is an amazing Toronto-based Performance Coach and Fascial Stretch Therapy (FST) practitioner. His Core Four Series is amazing:

https://www.youtube.com/watch?v=fjopzgKAx9k

https://www.youtube.com/watch?v=wkenJdXOGiI

REST!:

Training strains and stresses the body. Rest allows the body to recover and rebuild so you end up more fit and powerful. Again, every body is different, but a good rule of thumb is one rest day per week. It can be active rest – walking, stretching, gentle yoga, but the effort should feel light.

Aim for 8 hours of sleep per night! This restorative state is even more vital when your training is increasing!

Tapering your training before the event will benefit race day performance. Just how much and how you taper, varies greatly. What we do know is that it’s best for everyone to maintain intensity and frequency of training, so the only thing you taper or decrease is duration. If you’re entire training cycle is 14-18 weeks, a 2-week period where duration of your training rides decreases by between 40-60% works really well for some. For others, decreasing volume and increasing rest days for the last 6-8 days of training has been a positive option too.

---

Meg Sharp, Director of Personal Training, Cambridge Group of Clubs

msharp@cambridgegroupofclubs.com

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