Toronto 2015 Pan Am Games – Post 3: That’s a Wrap!

Well as quickly as they arrived, they are over. Toronto’s 2015 Pan American Games are in the history books, and what a great chapter they are for Canadian sports.

Not only were the Games an unprecedented success for Canadian athletes, but also in the end they did create a buzz in a city that rarely allows itself to get excited about something.

In previous posts I mentioned the pessimistic grumblings of many before the Games began. Concerns about chaos and gridlock on already busy roadways seemed to be the most prevalent issue. But in general people just had vague images of two weeks of inconvenience, and that was enough to make a population that can be quite good at complaining do a considerable amount of it.

Once the Games started with a spectacular Opening Ceremony, people seemed to lighten up. When Canadian athletes started winning the next morning (Canada’s women’s K4 won the first gold medal awarded at the Games) Torontonians suddenly seemed to get in the spirit of it all. The canoe-kayak venue in Welland was packed every day, including the first two days in which there was an abbreviated race card of just one final and a couple of heats. And every other venue across southern Ontario was packed as well.

Pan Am Gold Metal

People flocked to the high profile events,but also to events in lesser-known sports as well. People wanted to go cheer the home team and see them win, and for the entire first week Canadian athletes actually led the United States in the medal table. But I think people also flocked to venues out of curiosity. They wanted to see some of the spectacular new venues that are left as a legacy now that the Games are over – the cycling velodrome in Milton, the aquatic centre in Scarborough at the Canadian Institute of Sport Ontario, the athletics facility at York University. And I think they wanted to soak the events in and feel some civic and national pride when the events were delivered so well and so smoothly.

By all accounts Toronto did a fantastic job from an organizational standpoint. It is a massive undertaking to run a multi-sport games of this dimension. Over 6,000 athletes in 48 sports, with venues scattered across a radius of 100 km around the Athlete’s Village in the downtown core. You’ve got to move the athletes to the venues and get them there on time. You’ve got to move the press and media around to cover the events. At the core of it all is a plan that has taken years to flesh out, but that plan doesn’t do a thing without an enormous cast of volunteers who make it all happen.

The volunteers I met all did their jobs efficiently with smiles on their faces. They enjoyed themselves. And in doing so not only made the events they were working a success, but also they made it more pleasant and memorable for the athletes. I can tell you that as an athlete, a spectator, and a broadcaster at six different Olympic Games I have noticed the volunteers and that they do make a difference to the experience you have in whatever capacity you’re there for. Thank you to everyone who volunteered in Toronto. You were at the front line of the city putting its best foot forward and welcoming the world with open arms. Athletes, coaches, officials, media and spectators from all 41 countries are going home with great memories that you’ve helped create.

Of course it is all about the athletes. The competitions were all extremely well run and fair. At this point it appears there have been no doping violations. Each athlete had the opportunity to do their best when it mattered most.

As I alluded to earlier, a huge part of what made the Games so appealing in the end for the people of Toronto was the performance of Canada’s athletes. They set a record for most medals by a Canadian team (including most gold medals) with a final tally of 78 gold, 69 silver and 70 bronze for a total of 217. Incredible!

We all know it’s not the Olympics. So before anyone gets too excited lets remind ourselves that Europe, Asia, Africa and the Pacific countries like Australia and New Zealand weren’t there. It’s going to be a whole lot harder for these athletes to reach the podium next summer in Rio. But at the same time,let’s celebrate what they accomplished here. There were some huge breakthrough performances that got me, as a Canadian sports fan, pretty excited.

The ever-improving Canadian Athletics Team was awesome in week two. I lost track of how many times they reached the podium but the quality of the performances,especially from many athletes who have already experienced success at the highest level, leaves us lots to be excited about moving forward to Rio. And I am super stoked to see many of them become household names in this country: Andre De Grasse, Damian Warner, Derek Drouin and Christabel Nettey to name just a few.

The Canadian Cycling Team was dominant. Watching reminded me of being in London and watching the way the British cyclists performed there. These athletes have always had to go to Los Angeles to train at a velodrome. Now they have their own here in Milton, and they christened it during these Games with medals galore. I’m not sure how many of those performances would stand against an Olympic level field, but I do know with certainty that now that they have a training base at home they’re going to get even better. If not in Rio,then in Tokyo we’ll see Canadian cyclists at the very top. I see no reason why cycling should be any different now that they have a world class training facility than speed skating was after they got the Olympic Oval in Calgary. Our speed skaters, in case I have to remind you, became a world powerhouse.

As a huge basketball fan I’m beyond excited by what I saw here from Canadian Basketball. Watching the women defeat the USA for gold was fantastic and seeing a new Canadian sports hero, 19-year-old Kia Nurse who led the team with 33 points, emerge was wonderful. I thought she was a great choice as Canada’s flag bearer for the Closing Ceremonies.

On the men’s side, Canada lost in the final to Brazil, settling for silver. But what a great team. And when you consider the components that were missing – players like Andrew Wiggins, Cory Joseph,Tristan Thompson and Kelly Olynyk – it’s apparent that Canada can put one of the best teams in the world on the court. But what was most fun about watching Canada in the tournament was the play of 18-year-old Jamal Murray, who took over the semi-final against the United States in the fourth quarter and overtime and led Canada to the final.

With 217 medals there are obviously too many stories of success to mention. What is most important is that a whole new generation of Canadian athletes had an opportunity to compete at home, perform under pressure, and LEARN TO WIN.I cannot overstress the importance of learning what it is like to race or compete from in front,to be expected to do well and deliver, and of developing the realization that somebody has to win and why shouldn’t it be you – and then going and doing it. This has been huge for Canadian athletes and WILL make a difference going forward to Olympic qualifying later this year and to Rio next summer.

Well done, Toronto! Whether Toronto ever hosts an Olympic Games or not we now know we could, and we’d do it brilliantly. Well done Canadian athletes!

Toronto 2015 Pan Am Games – Post 2: One Week in and a Big Success

You’ll recall in my last post that I suggested that it is fairly typical with big multi-sport games that there is commonly a lot of negativity from locals before the games. Predictions of disastrous and embarrassing foul ups, traffic hell, empty seats and sub par performances from the home team are often heard before Olympic Games. One need only scan print and broadcast stories from the lead up to London and Sochi to get a sampling. Toronto’s 2015 Pan Am Games have been no different, with way more focus on the potential for foul ups than predictions of success.

I’m happy to report that after one week it looks like Toronto, just like London and Sochi before it, has embraced the Games. Ticket sales have soared and venues have been packed with enthusiastic spectators. The traffic hell hasn’t materialized. Travel times around the city are not appreciably worse than normal. In fact I’d venture to guess that in the west end of the city it was much worse last summer with the brilliantly planned (yes, I’m being sarcastic), concurrent, major repairs to both the Gardiner Expressway and Lakeshore Boulevard. Most importantly, as this is after all a sporting event, the home team has charged to the top of the medal table.  For most of week one the Canadian team led the standings and was only passed by the United States on Saturday (Day 8).  As I write this, Canadian athletes have won 50 gold, 42 silver and 34 bronze medals for a total of 126. While the Americans have passed Canada in both golds (52) and total (141), I find it interesting that Canada’s winning percentage is higher. When Canada wins medals it’s more likely to be gold or silver than bronze, which is pretty cool. There are all kinds of ways you can play with the medal count stats. Medals per capita is always an interesting one. In the Pan Am Games Cuba, with a population of just over 10 million, almost always runs away with it in that category. This time Canada isn’t trailing by much. Clearly, competing at home is agreeing with Canadian athletes.


Pan Am Gold Metal

As I’ve mentioned the Pan Ams are not the Olympics. They’re a big deal but nothing is a bigger deal than the Olympic Games. Yet Torontonians and people from around southern Ontario have bought into cheering the athletes on and have been, from all accounts, gracious hosts to visiting athletes as well as strong supporters of the home side. I can’t help but wonder how intense the support and enthusiasm would have been had we had the Olympics here in 2008. We worked hard on that bid and most of the IOC members told us confidentially that ours was the best plan they’d ever seen. Too many then went and voted for Beijing, which then did a great job with their Games. But I’m more confident than ever that had Toronto been given the nod it would have been spectacular. But back to 2015…

The Opening Ceremonies in the Rogers Centre (or as it is called during the Games “The Pan Am Dome”) were fantastic. Certainly up to the standard of any others I’ve witnessed. I thought the organizers got it right in two important areas. First, they had the athletes march in early so they were able to see most of the show, which doesn’t always happen. Second, they had chairs for the athletes on the infield so they didn’t have to stand for the duration of the ceremony. That has hardly ever happened. Occasionally a section of the stadium seating has been reserved for the athletes, but usually they are left standing on the infield for the entire ceremony which is the last thing they should be doing with their competitions imminent.

The weather across southern Ontario has cooperated for the most part, with lots of sun and warm temperatures, although it did rain at the end of the canoe-kayak competition and I can attest that loading the boats on the trailer afterward in that rain wasn’t much fun. It got a little toasty on Saturday for the women’s marathon, with temperatures in the 30s Celsius and high humidity, but the women overcame that extra challenge and the streets were lined with cheering spectators.

As I haven’t been out to any other venues yet to see other events I’ll restrict my discussion from this point to the canoe-kayak events. Although I’ve caught as much as I can of other events on television I really haven’t seen enough to comment on the other sports yet. Canoe-kayak? I saw everything!

The Welland venue is still relatively new and this is just the second international event it has hosted (the first being the Junior and U23 World Championships in 2013). They have pretty much nailed down every technical aspect to providing a first class competition, and light winds from the south meant that what little wind there was, was straight up the course making the races totally fair.

The Pan Am canoe-kayak competition is actually pretty small, with only about 140 athletes in total so it seemed kind of laid back compared to some of the massive World Cups like Duisburg. Additionally the race card is smaller as well, for the most part mirroring the Olympic program:

Men		K1 1000m
		C1 1000m
		K2 1000m
		C2 1000m
		K4 1000m
		K1 200m
		C1 200m
		K2 200m

Women		K1 500m
		K2 500m
		K4 500m
		K1 200m
		C1 200m

Canada’s women’s K4 opened up the competition by thrilling the partisan crowd with a convincing victory. I’ve watched them race all year and this was the best I’ve seen them go. It’s always nice when you have your best races at the big events so the girls were justifiably pleased.

Unfortunately on day two, the Canadian men couldn’t duplicate that effort in the K4 1000m, finishing just off the podium in 4th. There are implications here in that Canada has to be the top crew from the Americas at the World Championships in Milan in August to qualify for next summer’s Olympic Games in Rio. Cuba, who won the race after hiding during the World Cup races this spring, will be a formidable foe. As this is a crew I’ve been working with, all I can say at this point is we have some work to do over the next five weeks.

On day three, and the first full day of finals, Adam van Koeverden faded to third after leading for most of the race in the men’s K1 1000m. Adam is one of the guys I’m fortunate to work with. He’s a 2004 Olympic Champion and 4 time Olympic medalist. We had done some good work leading into the Pan Ams and he was really comfortable in his new Nelo Cinco K1 so this result is a bit of a puzzler, especially considering how well he appeared to be paddling in the first ¾ of the race and how dramatically he died in the last 200m. Cuba’s Jorge Garcia was thrilled to win the gold and Argentina’s Daniel Dal Bo the silver.

Men’s C1 1000m was in my mind the premier event of the competition in that it was the only event in which two thirds of a 2015 World Cup podium was racing. In Duisburg in May, Brazil’s Queirroz Dos Santos was second behind Germany’s Sebastian Brendel while Canada’s Mark Oldershaw was third. That meant that this event in the Pan Ams was going to be a big showdown between Dos Santos and Mark.

Mark and Dos Santos approach racing 1000m from totally different ends of the paddling spectrum. Mark is more traditional, paddling in a gear more commonly seen in 1000m races. His stroke rate is in the 56 to 60 range depending on conditions, and obviously he has a longer stroke. Dos Santos paddles the 1000m at just over 70 strokes/minute with a much shorter, more dynamic stroke. Imagine watching two cyclists race using two different gears, one using a heavy gear and lower cadence and one a much lower gear and much higher cadence and you get the idea of the difference between these two athletes. It is a substantial difference, with one relying more on muscular power and the other on aerobic power.

In Duisburg, Dos Santos got ahead of Mark early and Mark reeled him in the last 250m, finishing just over a half boat length behind. At the Pan Ams the race was similar, though conditions were different with a slight headwind in Welland making it a longer race. Mark made his move a little earlier, caught up a little closer to Dos Santos than in Duisburg and then stalled, finishing just under a half boat behind.

Being involved with helping Mark this year I can say I’m pleased with that performance, especially when considering where Mark was in relation to Dos Santos at the World Championships in Moscow eleven months ago. There Mark finished a distant sixth, while Dos Santos had the race won in world best time, but actually fell out of his boat on the boat shoot at the finish and wasn’t in the boat when it crossed the line, resulting in his disqualification. Mark has closed the gap by a tremendous amount in eleven months and has five more weeks to find a way to gain another half-length. Whether he does or not I’ll still consider this year a big success if he can reproduce a similar quality effort in Milan. I think Mark would be very pleased with a spot on the podium this year. Where he really wants to be on top is in Rio.

In men’s K2 1000m, Cuba’s Jorge Garcia doubled up on his K1 1000m victory by teaming with Reiner Torres to win by a comfortable margin over Argentina with Brazil coming third in a photo finish with Canada and Mexico.



Men's C2 1000m on start line

The C2 1000m was a big race for Canada with Gabriel Beauschene-Sevigny and Ben Russell besting a Brazilian crew containing none other than Quierroz Dos Santos. Like Cuba’s Garcia in the race before him, Dos Santos was trying for the singles-tandem double. For the first 700m it looked like it might happen but then Gab and Ben made their move. They had been racing patiently for the first 700m before beginning their charge. They’ve been finishing strong in races like this for the last few years and have finished fourth at the last two World Championships. By the finish here in Welland they were ahead by a comfortable margin. I’m excited to see if this is the year they can get onto the podium at the Worlds. They are definitely contenders for a medal in Rio.

The last final of day three was women’s K-1 500m. As expected it was a battle between Canada’s Michelle Russell and Cuba’s Yusmari Mekgana. Michelle loves the Welland course, having won the U23 World Championships on it two years ago. She raced well in Europe this spring and is close to being in the top group of the final at World Cups. Mekgana surprised everyone at the first World Cup this spring in Portugal where she battled stroke for stroke in the K-1 200m with New Zealand’s Lisa Carrington, the defending World and Olympic Champion.

Michelle and Mekgana were within a few inches of each other for the first half of the race before Mekgana began to pull away, in the end winning by a fairly comfortable margin of 1.7 seconds.

Day four began with the women’s K2 500m final before moving to all of the 200m finals. In K-2 Cuba’s Mekgana teamed with Yurieni Guerra to top crews from Argentina and Mexico, joining her teammate Jorge Garcia in completing the singles-tandem double.

In the men’s K1 200m, Canada’s Mark de Jonge, a 2012 Olympic Bronze medalist and the defending World Champion didn’t disappoint the home crowd, winning by a comfortable margin of more than 0.5 seconds over Brazil’s Fretas Da Silva and Ecuador’s Cesare De Cesare. I love watching Mark race. The impressive level of precision in his paddling at such a high rate is amazing. At more that 160 strokes/minute he’s still able to make every stroke perfect. As a result his ability to perform consistently in this very challenging event has become remarkable.

Speaking of remarkable…I can’t think of a better word to describe Quierroz Dos Santos. He totally dominated the men’s C1 200m final, winning by 1.3 seconds. I’ve never seen anyone in this event appear to be still accelerating after 100m…until now. It’s incredible to watch. What is more incredible is that if he maintains his current form, I think he has a strong chance to win medals in both C1 1000m and 200m in Rio. This shouldn’t happen. Before the introduction of 200m races into the Olympic program, when the singles races were 1000m and 500m, it was not uncommon to see athletes double up on podium appearances by winning medals in both distances. More athletes than I can count have done this, including myself. The two distances are sufficiently similar in their physiological demands that you can train for both without specializing in either. They are a natural pair, much like the natural pair events in athletics like the 100m and 200m, 200m and 400m or 800m and 1500m. However 1000m and 200m in canoe-kayak don’t pair up very well. They are so different in both their physiological and technical demands that you really can’t excel in both. You’ve got to specialize in one if you want to get to the podium. Very few people even attempted to double up in London, and nobody who did was able to do so with any success. What I saw of Dos Santos in Welland, however, makes me think he can do it. It’s definitely something to watch for in Rio. Canada’s Jason McCoombs raced well, winning the silver medal. In my opinion it was Jason’s best race of the year and an improvement on his performances during the World Cups this spring so it means he is on track for the World Championships where he’ll be trying to qualify for Rio.

In the women’s C1 200m, Canada’s Laurence Vincent-Lapointe crushed the field, winning by over two seconds which is an eternity in a 200m race. While part of this can be explained by the fact that the field in women’s canoe is still developing, it would be a mistake to take anything away from Laurence. She has taken her racing to a higher level this year. Her technique has continued to evolve and I believe her fitness has improved. While the level of women’s canoe globally has really taken off and improved dramatically, Laurence has continued to stay well ahead of that improving field and in doing so has clearly demonstrated that women can paddle a canoe at an Olympic level. I have a hard time believing that anyone watching these races can deny that it is time for women’s canoe to be included in the Olympic program for 2020.

The women’s K1 200m went much like the 500m, with Michelle Russell challenging Yusmari Mekgana for the first half of the race and Mekgana pulling away in the second half. It will be really interesting to see if Mekgana can get on the podium at the World Championships in August. It certainly won’t surprise me if she does.

The last event of the canoe-kayak competition was the men’s K2 200m. Canada sent out a crew of Mark de Jonge and Pierre-Luc Poulin, who sits third in the men’s 1000m K4. P-L has been a big addition to the senior team this year after racing on the U23 team last season. He’s a beast in the weight room and pretty speedy in K1 and won the right to race with Mark at the Pan Ams by beating Adam van Koeverden in a 200m K1 race off. However despite the impressive individual components of this K2, the Pan Ams was their first time in the boat together so they could hardly be considered one of the favorites in this race.

It’s clearly not ideal to send a crew to the starting line at a major games without an extensive background of training and racing together. Unfortunately most major games have athlete quota numbers you have to meet, and for Canada those numbers meant that in the K2 200m we couldn’t send a dedicated crew. We had to create one from the athletes already named to the team in the other events. Having Mark de Jonge already on the team clearly gives you something to work with. Finding the right guy to go with him was the trick and it turned out to be P-L. In the K2 200m final they had a pretty solid race, finishing in a photo finish with Brazil for third, behind Argentina and Cuba. While they were drifting into boat control it was announced that they had finished fourth, just 5/1000 of a second behind Brazil. This actually meant that there was a technical tie for third as International Canoe Federation rules call anything less that 1/100 of a second a tie. So for the final race of the 2015 Pan Am Games there were actually four crews on the podium, with two bronze medals being awarded.

For the canoe-kayak athletes the four days of the Pan Am Games competition were over in a flash. For the group I coach it was back to Oakville and training for the rest of the week. With the Worlds only five weeks away there is still a lot to do.

With one more week to go there is still a lot to come at the 2015 Pan Am Games. I hope to get into Toronto this week to check out “Panamania” at Nathan Phillips Square around City Hall, and to get a feel for the vibe around the city. I’m pretty stoked with the way the city has responded to the Games, the way Torontonians have played gracious hosts and supported the home team. I’m not surprised at how well Canadian athletes have been performing in all the events and am excited for all those athletes who’ve had the chance to compete at home. Here’s hoping the experience here helps them on their road to Rio.

Pan Am Pics
  Boats waiting to be paddled	  Our team's boats	  Canada's home in the athlete's area
1000m start line	 The bike path along the course. This was my view as I spent a good bit of time following races.	Romanian C2 legend Gheorghe Simionov now coaching in Mexico

Why you should do the Lobster SUP Cup

This week’s Tip of the Week has to do with two really great events I’ve done in the last couple of years. One of them is pretty well known and fallslater in the year so I’ll write about it – Chattajack – more in a coming post.The second is less well known but I’d like to see that change, as it is a great event. And it represents a fantastic way to accumulate mileage in a race environment that you need if you’re going to be well prepared for Chattajack. I’m talking about the most underrated SUP race I can think of – Maine’s Lobster SUP Cup.

I did the Lobster SUP Cup in 2013 and had an amazing time. Check out my blog post about it for a more in depth description of the race and the beautiful location it’s held in (Lobster SUP Cup 2013). When I did the race it was two back-to-back 12-mile races on Saturday and Sunday. That is challenging to say the least, but it was even more so because of conditions as the anticipated downwind conditions turned into a light headwind for the two days of racing.

This year the Lobster Cup will apparently consist of three days of racing from August 7 to 9, with distances in the 7 to 12 mile range. You can find out more about it at http://www.lobstersupcup.com/schedule/.   I don’t know the exact details of this year’s race, but I did become familiar with the area it’s being held in. It’s beautiful.

If you haven’t considered doing the Lobster Cup but are doing something like Chattajack here’s why I think you should make the trip up to Maine.It’s the best opportunity you’ll find to rack up some quality mileage in a race environment for a race like Chattajack that absolutely requires you to be well prepared.That you get to do it in a beautiful environment with some great locals who make it a real fun weekend is a bonus.

If you do decide to do the Lobster Cup here are a few tips that will make your weekend of racing more successful and fun:

• Pace yourself  In most 7 to 12 mile races you need to open it up pretty hard at the start to get into a good draft train.You’ll be looking for a draft train in the Lobster Cup as well so be prepared to push it off the start, but you’ll want to settle into a pace that is a little less aggressive than you might normally use for a one day, one off,race of comparable distance. Racing on the second and third day is going to be tough, and the more aggressive you are on day 1, the more likely you’re going to feel it on day 2 and 3.


• Draft!  This should go without saying as I think it’s an essential tactic in any distance race. But further to the point raised about day 2 and 3 above, anything you can do to make it easier for yourself is going to be useful.Drafting is the best tactic you can employ to rest during a race without slowing down. Use it. For more information on the technique, tactics and ethics of drafting see my blog post from October 2012 “Drafting in Stand Up Paddling”.


• Hydrate.  When I raced the Lobster Cup it was perfect weather – sunny and low 70s F or 20s C. It wasn’t what I would consider hot like, say the Chucktown Showdown in Charleston, for example. As such your water requirements aren’t quite as great and you won’t likely have the same thirst for water that you might in a hotter race of the same distance.However since you are doing three races in three days you’d be well advised to aggressively hydrate and drink more during and after each race than you normally might. This will help ensure you are hydrated from one day to the next and will minimize the impact that one day of racing will have on the next.


• Have an in-race nutrition plan.  Though a single 12-mile race isn’t normally long enough for me to bring anything but water, when you’re racing that distance three days in a row you’ll want to get something beyond water into your body while you’re racing. An electrolyte mix in addition to just water during the race should be a consideration. Gels might be another. I even usually take something solid in the pocket of my board shorts just incase I feel like I’m going to crash. In Chattajack last year I stopped to eat a Cliff Bar in the last mile.


• Develop a recovery strategy.  The simplest and most basic thing to effective recovery goes beyond hydration to nutrition. You’ll want to make sure your electrolyte levels are normalized as soon as possible after racing. Using an electrolyte mix while racing instead of just water can facilitate this. Normally in a 12-mile race I’d just use water, but if I’m racing on back-to-back-to-back days I’d definitely use an electrolyte mix during the race. Then I would use a recovery mix immediately after that provides rapidly absorbed carbohydrate and some protein.


• Treat any injuries immediately.  If you’re like me and have a chronic overuse injury that you’re trying to manage it is an absolute must that you deal aggressively with it after each day of racing whether it is bothering you at the moment or not. Trust me, it will be bothering you by the end of the weekend if you don’t actively take steps to address it at the end of each day’s race. Ice and an anti-inflammatory are probably a good idea. Stretching, some massage, or whatever else is part of your management regimen should be things that you most definitely should be using here.


• Eat!  Don’t be shy about enjoying a good meal after a hard day of racing. You need fuel for the next day. I’m not overly anal about getting carbs before or after a race. I continue to eat the same balanced diet I normally eat.You don’t just need to replace glycogen anyway, you also need protein to help repair muscle and fats as well as for a good part of a long SUP race your energy is coming from fat metabolism. I’m not recommending you eat four lobsters like I did after the first day of racing in 2013, but if you like lobster it probably won’t hurt you.  Just make sure to eat from all the food groups.


• Sleep.  Make sure you get lots of rest each evening. You’ve all heard how the body does all its repair work while you’re sleeping.If you want to be strong on day three of racing it’s pretty important that you get adequate sleep after day 1 and 2.

 

The Lobster SUP Cup is one of the least known, but one of the best races out there. The whole concept, with multiple days of racing is cool and the setting it’s held in is awesome. Throw in some locals with a lot of stoke for SUP and it has the makings of a great event. Yes, it’s a little out of the way in the very northeast corner of the United States, but Key West is a little out of the way as well and it seems to draw well, doesn’t it?

 

If you’re doing Chattajack, and apparently a lot of people are this year as it sold out really quickly, then the Lobster Cup is exactly the type of event you should be hitting to prepare for it. Moreover, it is perfectly timed because if you’re racing Chattajack in late October you should be racking up the mileage in August. Just consider the tips I’ve provided above for the Lobster Cup and you can see how relevant those same tips would be for a 31-mile, one-day race like Chattajack.The Lobster Cup represents a great opportunity to test your pacing, your drafting skills, and your hydration and in-race nutrition systems.

 

I’m lucky I have this great new job doing what I love,coaching paddling athletes preparing for the Olympics. But one of the unfortunate things is that it conflicts with the Lobster Cup. Last year I was in Lithuania during the Lobster Cup and this year will be on my way to a pre-World Championships training camp in the south of France.If I didn’t have this conflict I’d definitely be there as it is one of the better SUP events I’ve been to.

Toronto 2105 Pan Am Games – Post 1: The Excitement Builds

I’m taking a week or two off from the Tip of the Week in order to blog about an exciting event in Toronto – the 2015 Pan Am Games.

Twice in last 25 years Toronto has bid to host the Summer Olympic Games. Toronto lost out to Atlanta to host 1996 and to Beijing to host 2008. I got involved with the 2008 bid and can tell you it would have been a spectacular Olympics if we’d been successful with all the events clustered along Toronto’s downtown waterfront. As former athletes involved with the bid we were excited that Canadian athletes might have the opportunity to compete at home, enjoying the support of everyone in Canada’s largest city. We were also aware that hosting the games would leave a legacy of world-class sports facilities that would provide training and competition venues for future generations. Alas, it wasn’t to be, but then along came the Pan Am Games.

Nobody is under the illusion that the Pan Ams are the Olympics. The Olympic Games involve the entire world while at the Pan Ams only the 40 or so countries from the Western Hemisphere are invited to the party. Powerhouse European nations and sports superpowers like China will be missing, but for Canadian athletes having the opportunity to compete at home in a major games is still a big deal. And just as hosting the Olympics would have left a legacy, the Pan Ams will leave a legacy or world-class sports facilities across southern Ontario. It will make a difference to future generations of Canadian athletes.

There’s been the typical pre-Games predictions of disaster from the cynics (you should have heard the doom and gloom forecast for the Olympics in London and they turned out to be fantastic) and there has been a good deal of grumbling from those inconvenienced by the increased traffic caused largely by the dedicated lanes for Pan Ams traffic that have sprung up on local highways. What those people might forget is that you can’t be a world-class city without hosting mega events like this from time to time. You’ve also got to remember that all of the infrastructure improvements that the city has recently seen have been completed as a direct result of the Pan Am Games. You can’t have it both ways. I’ve always believed the lasting benefits for everyone far outweigh a few weeks of inconvenience. My advice to those complainers would be to watch “How the Grinch Stole Christmas” in hopes that their hearts might also grow a couple of sizes, then sit back and enjoy the party. Go to some events, take your kids, cheer on Canadian athletes and take your turn to play the gracious hosts that people around the world always are to traveling Canadians.

From a coach’s perspective, one of the great things about these games is that they are drawing some media attention and thrusting the spotlight on our athletes a year ahead of the traditional Olympic year burst of interest. It’s like a dress rehearsal for the craziness of the Olympic year, and for younger athletes and those older athletes that haven’t really had the spotlight directed at them before it is a valuable opportunity to gain experience that will help them next year.

It’s not like the canoe-kayak events are going to be easy either. There are some very good crews coming out of countries in the Americas,and crews that win next week are going to be, for the most part, legitimate contenders to medal at the World Championships in Milan in August. With the Worlds this year being a qualifier for next year’s Olympics in Rio, you can see the importance of these Pan Am Games as a lead into the Worlds and ultimately Rio. Over the last week or so the excitement has finally caught up with the group that I’m involved with.  On Canada Day,  Mark Oldershaw was named Canada’s flag bearer for the Pan Ams opening ceremonies on July 9. This is a huge honor. Canadian flag bearers are generally recognized for not only their athletic success, but also for epitomizing the ideals of what it means to be Canadian – hard work, integrity, honesty and fair play. They’ve generally contributed to their community and made it a better place for everyone while they’ve been training to be the best in the world. They’re role models for our youth and ambassadors for our country and their communities as they travel around the world. Mark Oldershaw is all of those things. I could write an entire post about the ups and downs of his career, his perseverance in the face of adversity, his tremendous performance in the 2012 Olympics in London and his success in this year’s World Cup races but I’d rather wait till next year and include in that story a great performance in the 2016 Games in Rio. It’s enough to say that members and friends of the Burloak Canoe Club were pretty excited when Mark was selected to carry the flag, and the turnout at a Pan Ams send off party last Sunday for Mark and fellow Burloak members Adam Vankoeverden (a four-time Olympic medallist and twice Olympic flag bearer), Brady Reardon and coach Scott Oldershaw (Mark’s dad) was fantastic. That excitement has continued this week with camera crews down at the club doing interviews and lots of attention from the Toronto media. The canoe-kayak events will be held down the road in Welland, Ontario and the group training at Burloak, which also includes Phil Duscheneau of Sherbrooke, Que., Pierre-Luc Poulin of Lac-Beauport, Que. and Andrew Jessop of Halifax N.S. who will be joining Brady in K4, will be moving into the village at Brock University on Thursday. They’ll train there on Friday morning, and then head to the Opening Ceremonies Friday afternoon. Racing begins on Saturday morning and runs through till Tuesday. I’ll try and post something every day during the canoe-kayak competition and then continue with a few posts over the rest of the games. It’s going to be fun!	 L-R Brady, Mark, Adam
	 Mark
	 Adam
	Brady

 



Pan Ams send off party and Torch Relay
Mark and Adam lead a parade of kids around club at send off Party	 A great turnout at the send off party
  Mark practices carrying the flag 	 The Pan Ams torch relay passes through the Burloak Canoe Club

Monitor Your Training by Keeping Some Type of Training Log

If you’re going to learn from your training then one of the most important things you can do is record all your training in some kind of log or journal.  If you work with a coach it’s a good idea because it will help you and your coach monitor your training and fatigue levels and assess the impact the training program is having on you.  If you don’t have a coach and set your own program, I’d suggest it is even more important to log your training as it will help you recognize things that are successful in helping you improve and things which are not, and it should be able to help you ensure you are cycling your training properly in order to achieve maximum results.

I have recorded all of my training in some form or other since January 1979.  It’s allowed me to look back from season to season and that has allowed me to refine my training plan.  I have always taken the philosophy that if you are trying to be the best in the world at something you should leave no stone unturned.  Spending a few minutes to reflect on your day’s training and then no more than a minute to record some details based on that reflection seems a small investment in time and energy if it can help you better understand what you’re doing in training and the effect it is having.

There are many different ways to approach this, and the key is finding the one that works best for you both in terms of convenience and meaningful detail.  Some of the new GPS/Heart rate monitors include online software that will record your training for you.  Both Garmin Connect and Polar Flow do this, and Polar’s even allows you to record your own notes for each workout.  However if you are doing strength training in the gym like you should be you’ll find it difficult to use these programs to log that, so you’ll have to have some type of ancillary log as well.  Basically it all comes down to the level of detail you wish to record.  Some people are really meticulous, recording every set of every weight workout in addition to detailed information about all their paddles and other cardiovascular work.  I tended to be much more brief in my notes, recording the workout and objective and a couple of brief notes based on workout details and how the workout went.  The point is to find a system that works for you.

A useful approach to take is to consider the training load each day. For cardiovascular workouts like paddling, running, swimming, cycling and cross-country skiing the training load can be estimated by considering the intensity and the duration of the day’s training session(s), with the intensity measure derived from either heart rate or perceived exertion. For strength training the idea is the same,only in this case intensity is measured as the percentage of your one rep max (1RM) and volume can be measured in “tonnage” (total weight lifted). You can then use these variables to sort of figure out a perceived exertion value for the entire training session.

The value of considering the training load in this fashion is that it allows you to estimate the day’s “Training Impulse” which is equal to the perceived exertion multiplied by the minutes of training. This allows you, if you’re interested, to graph your training each day. You can do it pretty easily on your computer if you’re handy with Excel or you can just do it the old fashioned way with graph paper by just plotting the training impulse on the Y-axis vs. the date on the X-axis.

At this point, if you’re not familiar with the idea of a periodized training plan, I’d suggest you go back and read my blog post from November 16, 2012 “Training for SUP Part4 – Structure of a Periodized Year Plan”. In a periodized year plan the idea is to cycle your training into chunks of increasing training loads followed by periods of lighter loading which you use to consolidate gains and prepare for the next training cycle. Generally this results in cycles of step-like build up of training load lasting two to three weeks, punctuated by periods of easier training usually lasting for up to a week.  Getting back to your training log, if you’re taking the time to graph your training impulse each day, over a three to four week period you’ll get to see how well you’re actually cycling your training as the step-like nature which I mentioned above should become readily apparent (see the blue lines on fig. 1).

While it’s great to record the quantitative information like training impulse, what about the qualitative, subjective impressions you have of how the training is affecting you? Hooper and MacKinnon (1995) suggest using seven questions to monitor factors like stress, fatigue, quality of sleep,muscle quality/soreness, attitude towards training, irritability and impression of rest and overall health. Each of these factors have been proven useful in identifying over-reaching and over-training in athletes and, although they can be affected by anything going on in our lives, often fluctuate as a result of the effects of the training program.

Hooper and MacKinnon suggest using a 7-point rating scale for each of the following questions, where a score of 1 is good and a 7 is bad (tired, over-stressed, irritable, poor quality sleep, etc.):

1. How do I feel? (1- great…………………7-fatigued)
2. How stressed do I feel? (1-none…………………7-stressed)
   
3. Am I sleeping well? (1-yes…………………..7-no)
   
4. Are my muscles sore? (1-no……………………7-very sore)
   
5. Am I enjoying training? (1-love it……………………7-no)
   
6. Am I irritable? (1-no………………………7-yes)
   
7. Do I feel healthy and well rested? (1-yes……………………….7-no)

The sum of the scores for each of the 7 questions can then be generated and plotted on the same graph as the training impulse (see the green lines on fig. 1).




Figure 1.

Figure 1 is a graph generated by one of the sports scientists working with the Canadian Canoe-Kayak Team. It shows pretty clearly the relationship between the quantitative recording of your training (training impulse) in blue and the qualitative assessment of your training (sum of Hooper/MacKinnon questions) in green. If your training is cycled properly and you are responding appropriately the two should mirror each other with the qualitative (green) lagging slightly behind the quantitative (blue) as there is a slight lag in your body’s response to the training impulse.

The value of showing this graphically is that it allows you to pretty readily see the following:

• Whether your training is properly cycled
• Whether you are responding appropriately to your training impulse.

If either the training impulse or the Hooper/MacKinnon sum graph looks significantly different than shown it can quickly clue you in to problems with your training program or can help you identify issues like over-reaching in training before it becomes a full blown problem of over-training.

Whether you choose a really detailed approach to monitoring your training through some type of training log or prefer a much simpler approach, this week’s Tip of the Week is that you find some way of monitoring your training that works for you. At the very least you’ll enjoy looking back on it at the end of the season and it will help you realize all the great work you’ve done on your fitness. However if you are a serious racer, the records you keep will also contain a treasure trove of information about the training you did, its effectiveness, what worked and what didn’t. It can provide you with lots of valuable feedback on how to structure your training in the future to get maximal benefit from it while avoiding any mistakes that may have had a negative impact on your performance in the past. Give it a try.