RECORD SET­TER

Triathlon Magazine Canada - - Front Page - BY DR. CHRIS WILLER

THE TRIATHLON WORLD has taken no­tice of the blis­ter­ing fast bike splits laid down by Lionel San­ders over the past year on his weapon of choice: the Garneau Gen­nix TR1. The brand, known for its en­durance ap­parel and ac­ces­sories, first ven­tured into the world of bikes a few years ago and, af­ter the im­pres­sive per­for­mances San­ders has de­liv­ered on this high- end model, it’s clear they’ve got things fig­ured out. The frame, con­structed from RTCC2 car­bon, makes for an ex­tremely re­spon­sive ride, es­pe­cially in com­par­i­son to some of the brand’s ear­lier mod­els. Af­ter rid­ing the TR1 last sum­mer and fall, we’ve found sev­eral key fea­tures make it stand out in its class. One of these is the de­sign of the fork. It places the en­tirety of its am­ple side sur­face area be­hind the steer­ing axis of the front wheel. Why does this mat­ter? The area of the wheel that is in front of the steer­ing axis is con­sid­er­ably greater than the area be­hind it. The deeper the wheel, the greater that to­tal dif­fer­ence. This coun­ter­bal­ances the ef­fect of cross­winds, pro­vid­ing a much more re­laxed ride in windy con­di­tions, even with a 90-mm front rim. Since mod­ern aero wheels are trend­ing wider, some tri-spe­cific frames that rely on tight frame and brake tol­er­ances have had com­pat­i­bil­ity is­sues with some wheels. This is not the case with the TR1. Both the frame and the pro­pri­etary TRP brake calipers were clearly de­signed with wide rims in mind. There’s enough clear­ance to

GARNEAU GEN­NIX TR1

mount to­day’s beefy rims with ease.

One of the great­est chal­lenges in fit­ting an ath­lete aboard a triathlon bike can be get­ting the ef­fec­tive length, or reach, of the bike right – ba­si­cally mak­ing sure you can rest com­fort­ably on the aero bars and not be too stretched out or too tight. With its mas­sive seat post clamp rail, com­bined with the well-de­signed and eas­ily ad­justable 3T cock­pit, the TR1 of­fers lots of ad­just­ment to en­sure a truly aero and com­fort­able fit for any size of ath­lete.

For triath­letes seek­ing a truly cus­tom ride next year, Garneau of­fers its Dream­fac­tory cus­tomiza­tion process on all its high- end bikes. Work­ing with them to get the bike in my team colours was a breeze. They are also able to cus­tomize com­po­nents at their Que­bec as­sem­bly cen­tre, mean­ing that your bike shows up at your lo­cal bike store just the way you want it. The Elite Di2 pack­age on the TR1 comes with Di2 Ul­te­gra com­po­nents, Shi­mano WH-RS31 wheels and Zipp Vuka Alu­mina han­dle­bars. There’s also the Elite ver­sion that comes with the same wheels and han­dle­bars, but with reg­u­lar Ul­te­gra com­po­nents. As part of its cus­tom­iz­a­ble flex­i­bil­ity, Garneau of­fers the op­tion to build the bike with prac­ti­cally any com­po­nent spec imag­in­able.– CD

To me, there’s no bet­ter feel­ing of ac­com­plish­ment than suc­cess­fully com­plet­ing a good hard run ses­sion. Easy runs with friends def­i­nitely have their place, but I find in­ter­vals to be the most re­ward­ing.

I use dif­fer­ent types of ses­sions for dif­fer­ent times of the year, but the ses­sions I’m go­ing to share here are very ver­sa­tile. Dur­ing the win­ter ( base sea­son), speed work is kept to a min­i­mum and the fo­cus is usu­ally on long, steady strength work and change of pace ef­forts. I like to end my easy runs with hill strides in the fall and win­ter – that’s the ex­tent of my speed work. SES­SION ONE My all-time favourite ses­sion is a “good old” build run. There are many ways to do this. I per­son­ally do 90 min­utes as:

20 min­utes warm up at what­ever pace feels good to get things mov­ing.

20 min­utes at 10-km pace plus 45 sec­onds per km. This should feel quick but quite do-able.

20 min­utes at 10-km pace plus 30 sec­onds. By the end of this you are get­ting into some solid work but it’s still man­age­able.

10 min­utes at 10-km pace plus 15 sec­onds per km. This is where it should start to get chal­leng­ing.

The last 5 min­utes is a “go for broke” ef­fort. 10-km pace should feel quite chal­leng­ing by the time you get to this point. But five min­utes is short enough that, men­tally, it’s not too much of a stretch to push your­self to your limit.

I usu­ally stop and walk for a few min­utes af­ter this, then jog 15 min­utes.

If you don’t know your 10-km time, or this pace work feels too com­pli­cated, just build your ef­fort over the same time pe­ri­ods (20/20/10/5) for a hard ses­sion and an op­por­tu­nity to prac­tice your pac­ing skills. SES­SION TWO My next favourite run ses­sion is from my for­mer coach and two-time Olympic fourth-place fin­isher in the marathon, Jon Brown. This par­tic­u­lar ses­sion can be done through­out the year, although I find off sea­son paces have to be a bit more re­laxed in order for me to com­plete it. It’s quite chal­leng­ing.

Start with a 15- to 20-minute warm-up.

Map out a 12-km flat course with 1 km mark­ers. (Whether this is phys­i­cally mapped out or mea­sured by GPS doesn’t re­ally mat­ter.)

The work­out al­ter­nates be­tween two paces in 1-km in­ter­vals – just above or at thresh­old and just be­low. So the “rest” pe­riod is ac­tu­ally quite fast.

Warm down for a few min­utes af­ter you’re done.

For this ses­sion I al­ter­nate be­tween 1 km at 3:30 and 1 km at 3:45.

The tricky part about this work­out is that af­ter the first km you are go­ing to want to back off quite a bit more than 15 sec­onds, but once you get into the flow it be­comes more man­age­able. This will take time though, as it’s one of the tougher ses­sions I do.

SES­SION THREE Lastly, we have the tread­mill, which can be a great tool to get fit, quick. My favourite tread­mill ses­sion is one which works on lac­tate tol­er­ance, which is pretty much the name of the game in triathlon.

Again af­ter a 20-minute warm-up and some 20-sec­ond ac­cel­er­a­tions we get into the meat of the run.

The main set is 18 x 90 sec­onds at 5-km pace or faster with 30 sec­onds rest stand­ing on the side of the tread­mill. It should feel a bit too fast at the begin­ning and then you will find your rhythm. About a third to half­way through you should get into a groove and it will ac­tu­ally be­come a bit eas­ier. I al­ways find that, no mat­ter what, the last two or three in­ter­vals feel like a stretch, but to me that’s a sign of a ses­sion well done.

Warm down for a few min­utes.

Each of these ses­sions has a dif­fer­ent pur­pose, but all of them can be done through­out the sea­son. I tend to fo­cus on ses­sions ded­i­cated to lac­tate tol­er­ance ap­proach­ing and through race sea­son. The fo­cus is on base and strength work be­fore the new year. I’m not a sup­porter of long rest speed ses­sions for triathlon. From per­sonal ex­pe­ri­ence, I find work­outs with short and fast-paced rest pe­ri­ods, along with build­ing ses­sions trans­late best to run­ning off the bike. We never have the lux­ury of run­ning with fresh legs in races, so why would we prac­tice that in train­ing?

An­other trick is to per­form your hard run ses­sions the day af­ter a hard bike ses­sion. It isn’t as good for the ego to run with tired legs, but it’s cer­tainly prac­ti­cal for triathlon train­ing.

Cli­mate change is a real con­sid­er­a­tion when it comes to plan­ning your win­ter train­ing. It might help to know that if you ex­pe­ri­ence a dip in mo­ti­va­tion, the “win­ter blues,” or even fullfledged Sea­sonal Af­fec­tive Dis­or­der (SAD), which is also called “sea­sonal pat­tern de­pres­sion,” you can do some­thing about it. Just be­cause the thermometer reads -30 C and it’s dark when you go to work and re­turn home, you don’t have to have sac­ri­fice your ath­letic goals.

De­pres­sion is com­mon and a lead­ing cause of dis­abil­ity here in Canada – the an­nual preva­lence is around four per cent. Com­bat­ing sea­sonal pat­tern de­pres­sion starts with knowl­edge. It is a med­i­cal prob­lem that rears its head in the fall/win­ter and re­cedes in spring. It is felt to be due to a num­ber of fac­tors that in­ter­sect to cre­ate con­di­tions for de­pressed mood and lack of in­ter­est. The good news is that SAD is treat­able through a va­ri­ety of spe­cific and ev­i­denced based styles of talk ther­apy like Cog­ni­tive Be­havioural Ther­apy (CBT), anti-de­pres­sant med­i­ca­tion and first line treat­ment in the form of daily light ther­apy. While ex­er­cise treat­ment for de­pres­sion is sec­ond line in terms of its re­search strength, it’s some­thing worth strate­giz­ing about and us­ing to your ad­van­tage.

Let’s first talk about your health as a per­son with sea­sonal pat­tern de­pres­sion, then plan how to ad­dress this prob­lem as it im­pacts you as an ath­lete. De­pres­sion is thought to be as­so­ci­ated with phys­i­cal prob­lems rel­e­vant to ath­letes like back pain, high blood pres­sure and asthma. Hav­ing de­pres­sion is also a risk fac­tor for devel­op­ing heart dis­ease and car­dio­vas­cu­lar prob­lems. De­pres­sion not only pre­dis­poses us to health prob­lems, it also wors­ens ex­ist­ing health is­sues by lead­ing to a more seden­tary life­style and a greater chance of obe­sity due to amo­ti­va­tion and fa­tigue. Tak­ing care of you as a per­son with de­pres­sion and plan­ning how to man­age the win­ter as a triath­lete in­ter­sect.

Chang­ing your ex­er­cise reg­i­men can keep you on track. 1.

Take things in stride: When de­pres­sion con­trib­utes to poor sleep, drains mo­ti­va­tion and causes fa­tigue, it is im­por­tant to be gen­tle with your­self if you miss a work­out. While de­pres­sion is, in part, bi­o­log­i­cally me­di­ated and it is about your brain chem­istry, de­pres­sion is also re­lated to your state of mind. Beat­ing your­self up for fall­ing be­hind in a pool work­out ex­ac­er­bates your de­pres­sion. If you ever need to give your­self a break, it’s in the off sea­son. Rest doesn’t have to be a bad thing as it can pro­vide im­mune sys­tem re­bound and pro­tect against over­train­ing. You might con­sider tak­ing a hol­i­day that isn’t specif­i­cally to do triathlon train­ing and join friends and fam­ily.

There’s an app for that: Men­tal train­ing is im­por­tant for sport per­for­mance. It’s also cru­cial for ad­dress­ing de­pres­sion. You can ex­er­cise your de­pres­sion-fight­ing men­tal pow­ers on­line or on your smart­phone. On­line self-ther­apy sites in­clud­ing moodgym. anu. edu. au and ecouch. anu. edu. au are free and proven sources for cog­ni­tive work­outs. So­cial net­works rec­om­mended in­clude con­fi­den­tial sup­port groups like 7 Cups of Tea at 7cups. com or help through de­pres­sion. sup­port­groups. com. Apps for your phone in­clude mood track­ers like whatsmym3. com or self-help guid­ance through trend­ing apps like Bud­dhify at bud­dhify. com.

2.

Change it up: You need to vary ex­er­cise type and intensity to im­prove. This holds in ad­dress­ing sea­sonal pat­tern de­pres­sion as much as it does ath­letic per­for­mance. Don’t ex­pect to get bet­ter if you’re do­ing

3.

the same work­outs. Try some­thing dif­fer­ent. This could be try­ing yoga, which helps de­pres­sion symp­toms by turn­ing over body chem­i­cals like dopamine and our central re­lax­ing chem­i­cal gamma-aminobutryic acid (GABA). You could spin at your lo­cal bike shop with pop­u­lar so­cial plat­forms like Zwift at zwift. com that in­tro­duce you to other sport en­thu­si­asts world­wide. Do cross train­ing with ski­ing, snow­shoe­ing, or cold-wa­ter open wa­ter swim­ming. Mix up the peo­ple you work out with to broaden your net­work. Con­sider some­thing provoca­tive in the form of psy­chol­o­gist Mar­sha Line­han’s con­cept of “rad­i­cal ac­cep­tance.” Truly accepting that you have de­pres­sion can be a start to­ward solv­ing it. Ac­knowl­edg­ing that you have crush­ing sea­sonal pat­tern de­pres­sion and that you can get bet­ter puts the con­cept of rad­i­cal ac­cep­tance into play. Try­ing these new train­ing ap­proaches can in­vig­o­rate and chal­lenge you cog­ni­tively and emo­tion­ally, im­prov­ing your de­pres­sion.

Snow­shoe­ing is a great way to main­tain fit­ness in the win­ter

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