Check out the following link for some more great running drills:
http://www.youtube.com/watch?v=vcH97Dx8VCk&feature=share
Tuesday, December 13, 2011
Monday, December 5, 2011
Sponsor Spotlight -- TCR Sport Lab
TCR Sport Lab (www.tcrsportlab.com) utilizes the power of science to help you achieve your athletic goals. Professional bike fitting, run gait analysis and V02 testing for the bike and the run are a few of the services they offer.
You train hard, juggling work schedules and family priorities -- getting up early to swim, packing extra food, and getting in lunch-time runs. You make dietary changes, attend camps, and get your swim stroke analyzed. What is the point of all this training when your bike is ill-fitting? Approximately 25% of competitors in an iron-distance event are in an uncomfortable bike position, and because of that discomfort, end up sitting upright, negating any aerodynamic advantages their tri bike offers.
All of the professional bike fitters at TCR Sport Lab have Masters in Kinesiology -- put their extensive knowledge database and experience to work for you!
Bring in your bike for a professional bike fitting on their Dynamic Fitting Unit (DFU) machine. The DFU is a wholly customisable bike fitting machine. The athlete climbs on board and step-by-step, slight adjustments are made to seat height, handlebar height, and so on. As each adjustment is made, the athlete performs a spin test to gauge power output as well as physical comfort level in each position. Armed with this comprehensive feedback, the professional bike fitters at TCR determine your optimum bike position and then transfer these measurements to your current bike.
Depending on your unique bike position measurements, you may fit on a stock size bike...but have no fear about a custom-sized Guru! Custom frames generally run around $200 more than stock sizes. As an added perk, Guru bike colours are wholly customisable. You, the customer get to pick out any colour combination you want and truly personalize your ride.
Run Gait Analysis
How do you know if you need a run gait analysis? If you can answer yes to any of the following questions, then learning to run more efficiently might be the solution:
You train hard, juggling work schedules and family priorities -- getting up early to swim, packing extra food, and getting in lunch-time runs. You make dietary changes, attend camps, and get your swim stroke analyzed. What is the point of all this training when your bike is ill-fitting? Approximately 25% of competitors in an iron-distance event are in an uncomfortable bike position, and because of that discomfort, end up sitting upright, negating any aerodynamic advantages their tri bike offers.
All of the professional bike fitters at TCR Sport Lab have Masters in Kinesiology -- put their extensive knowledge database and experience to work for you!
Bring in your bike for a professional bike fitting on their Dynamic Fitting Unit (DFU) machine. The DFU is a wholly customisable bike fitting machine. The athlete climbs on board and step-by-step, slight adjustments are made to seat height, handlebar height, and so on. As each adjustment is made, the athlete performs a spin test to gauge power output as well as physical comfort level in each position. Armed with this comprehensive feedback, the professional bike fitters at TCR determine your optimum bike position and then transfer these measurements to your current bike.
Getting the fit dialed in on the DFU.
But, what if you are in the market for a new bike? The same measurements that were taken on the DFU machine can be dialed in to your own customised tri bike...at a similar cost to standard tri bikes (prices ranges from $3000 - $7000). Guru is a "100% made in Canada" company that does custom bikes, but they also carry stock size bikes.Depending on your unique bike position measurements, you may fit on a stock size bike...but have no fear about a custom-sized Guru! Custom frames generally run around $200 more than stock sizes. As an added perk, Guru bike colours are wholly customisable. You, the customer get to pick out any colour combination you want and truly personalize your ride.
A custom Guru Tri 901 frame in the works.
Run Gait Analysis
How do you know if you need a run gait analysis? If you can answer yes to any of the following questions, then learning to run more efficiently might be the solution:
- Do you keep getting the same running injury over and over again?
- Do you find you just can't get any faster?
- Do you "not like running?"
After you are observed running on a treadmill from various angles, you will receive expert guidance as to the changes you can implement in order to fine-tune your running form.
Run gait analysis
Bike and Run V02 Tests
Find out your precise thresholds (zones) to maximize your training. TCR will supply this info to the athlete with recommendations.
TCR Sport Lab
200 - 1414 Kensington Rd NW, Calgary, AB T2N 3P9
Phone: 403-270-9453
Toll-free: 1-877-970-9453
Fax: 403-270-9473
Wednesday, November 30, 2011
She Did it!!!
Sara not only completed Ironman Cozumel -- she rocked the course and placed 6th overall female!
To recap...
MRT professional triathlete Sara Gross raced TWO Ironman races a mere 7 days apart and placed in the top ten at both of them!
Ironman Arizona: 8th Female Pro
Ironman Cozumel: 6th Female Pro
Looking at her splits, it's hard not to be awe-struck...
IMAz: 9:18:03
Swim: 54:09
Bike: 5:11:34
Run: 3:07:52
IMCoz: 9:56:29
Swim: 54:44
Bike: 5:38:29
Run: 3:18:18
The run splits alone are a testament to her high level of fitness...can you imagine clocking stand-alone marathon times that good a week apart? And one year after giving birth!
We are all excited with Sara's results!!
Next up, will be Sara's race report and her thoughts on "doing the double."
Congratulations Sara!!
To recap...
MRT professional triathlete Sara Gross raced TWO Ironman races a mere 7 days apart and placed in the top ten at both of them!
Ironman Arizona: 8th Female Pro
Ironman Cozumel: 6th Female Pro
Looking at her splits, it's hard not to be awe-struck...
IMAz: 9:18:03
Swim: 54:09
Bike: 5:11:34
Run: 3:07:52
IMCoz: 9:56:29
Swim: 54:44
Bike: 5:38:29
Run: 3:18:18
The run splits alone are a testament to her high level of fitness...can you imagine clocking stand-alone marathon times that good a week apart? And one year after giving birth!
We are all excited with Sara's results!!
Next up, will be Sara's race report and her thoughts on "doing the double."
Congratulations Sara!!
Saturday, November 26, 2011
Sara Gross goes for the Ironman Double!
Last week, Mercury Rising Triathlon head coach and professional triathlete, Sara Gross raced Ironman Arizona and rocketed to an impressive 8th place finish in a deep women's field that saw two women dip under the 9 hour mark.
Sara's splits were:
Swim: 54:09
Bike: 5:11:34
Run: 3:07:52
Even more impressive is that Sara had the THIRD FASTEST marathon split out of the entire pro women field. The only two women who ran faster, were the two women who went under 9 hours...
Not too bad for a gal who gave birth a year ago, eh?
And now, 7 days later, Sara has decided to take on the additional challenge of racing another Ironman race -- in Cozumel, Mexico.
That's right -- she is going for some IM double trouble action!
Check out www.ironman.com tomorrow (Sunday, Nov. 27, 2011) to track and virtually cheer for Sara as she goes for it again!!
Sara's splits were:
Swim: 54:09
Bike: 5:11:34
Run: 3:07:52
Even more impressive is that Sara had the THIRD FASTEST marathon split out of the entire pro women field. The only two women who ran faster, were the two women who went under 9 hours...
Not too bad for a gal who gave birth a year ago, eh?
She makes it look so easy -- this is what a 3:07 IM run looks like.
And now, 7 days later, Sara has decided to take on the additional challenge of racing another Ironman race -- in Cozumel, Mexico.
That's right -- she is going for some IM double trouble action!
Check out www.ironman.com tomorrow (Sunday, Nov. 27, 2011) to track and virtually cheer for Sara as she goes for it again!!
Go Sara go!!!!
Thursday, November 17, 2011
100 x 100ms....
Where?
When?
WHY?
Coming soon to a Calgary pool near you...(word has it, next week) A group of nut-minded swimmers and triathletes take on the challenge of swimming 100 x 100ms. Why are they doing this? Because they can!
For your reading pleasure, here is an account of last year's epic session seen through the eyes of a 14 year old girl, Niki Carrasco (niece to MRT athlete Tessa P.):
When?
WHY?
Coming soon to a Calgary pool near you...(word has it, next week) A group of nut-minded swimmers and triathletes take on the challenge of swimming 100 x 100ms. Why are they doing this? Because they can!
For your reading pleasure, here is an account of last year's epic session seen through the eyes of a 14 year old girl, Niki Carrasco (niece to MRT athlete Tessa P.):
So, whats the result of nine brave swimmers? Sore butts, puffy hands, rubber ducky families and hot goggle dents on your face would be the answer. When there are groggy and apprehensive people put together about to swim 10km there are bound to be some jitters. The best way to cure these nerves, other than telling them they don’t have to swim anymore, would be pancakes and fruit kabobs! And that’s just what was presented to the eight companions- Keith Cartmell, Lisa Walsh, Kari Strutt, Mary Jessey, Leanne Sherman, Lisa Isley, Kendall Pritchard and Maria Susnjar!
I was sitting poolside with nothing to do for a few hours. Looking back at it now though, I see how difficult it must have been. I mean, if I was asked to swim even 1km I’m pretty sure I wouldn’t have made it. Okay, I wouldn’t have even been able to keep myself afloat, but that doesn’t matter. Everyone had a strong mind set and didn’t give up. I was originally at Talisman to be a live lap counter. And that’s what I did. For - I would say - 2.5 hrs. Leanne was lucky enough to have her water MP3 with her to keep her company underwater. I did have some fun counting laps for Mary, and it also kept me awake. For all the swimmers at the meet it was smooth sailing- or swimming?
I have no idea why someone would VOLUNTEER themselves to go through what I witnessed on Friday, but... I don’t know. Why would someone do that?! Okay, fine! It’s actually really great to get that training and discipline into your system. And personally, I would do it just to sweat - sweating is fantastic for your skin! Although, do you sweat when you're underwater, you're already wet..? Any how it was fun to get out and see everyone at the meet and to be honest I wouldn’t have done anything in the time I was at the pool anyways! Mary and Kari, the full 10km finishers now have something special to remember that day (and me!). The two got little rubber ducky families. Yes, families. Dare I say, to have a celebratory swim with? Nahh, I don’t think anyone will be submersing themselves in water for a while - especially after Friday.
Now, if given the chance to go to another 10km swim meet, would I go? Sorry, no thanks...
Monday, November 14, 2011
New Sponsor -- Tri It Multisport!
We would like to welcome Tri It Multisport as our newest sponsor!
Check them out at their Calgary, AB location:
2640 Parkdale Boulevard NW
Calgary, AB
T2N 3S6
(403) 270-7776
Check them out at their Calgary, AB location:
2640 Parkdale Boulevard NW
Calgary, AB
T2N 3S6
(403) 270-7776
Monday, November 7, 2011
Swim Camp: Jan. 6-8, 2012 Calgary, Alberta
Mercury Rising Triathlon has assembled a team of highly qualified professionals including photographer, physiotherapist, massage, and coaches for the weekend of January 6 -8, 2012!!!
For who: Everyone! Everyone can benefit from this camp: Athletes who trained 2 hours a day as swim club kids as well as those of us who learned to swim as adults -- there is literally something for everyone at this camp.
Cost: $400
Why YOU should attend: This is an intensive swim-focus camp. You get one-on-one personal feedback from our three head coaches. Our coaches patrol the deck, and will give you specific drills to work on. The most exciting part of this camp is the detailed video recording of your swim stroke. Shot from various angles, the coaches study and break apart every aspect of your swim stroke and give you detailed feedback in the form of specific drills, stretches, concepts to think about, so you can improve your swim stroke.
Our Head Coaches:
Sara Gross (Professional Triathlete): Professional Ironman triathlete and former European Champion, Sara has a record of taking athletes beyond their expectations. An admitted non-swim-club-kid swimmer, Sara now consistently swims 53-55 minute Ironman distance swims. She explains and demonstrates swimming concepts in a way that is easily grasped and understood.
Clint Lien (coaching credentials include an Ironman Champion): Clint is THE uber-swim coach-guru-extraordinaire. Based out of Victoria, you can find him on deck coaching athletes of all swimming ability: both professional and age-group triathletes. Calling himself a “student of the sport [of triathlon]”, Coach Clint brings more than 27 years of experience with him. This is one guy who WILL help you with your swimming!
Carrie Matsumoto (dolphin trainer) – Yes, she really is a dolphin trainer. She, too, has extensive experience coaching all levels of swimmers – from beginner to advanced. Carrie’s swim instruction/advice has finesse – her strengths include explaining the nuts and bolts of your individual swim stroke while providing valuable advice as to what changes you can implement to start improving your swim stroke immediately.
Even More:
Maryna from Maryna Massage will be present on Saturday, January 7 to provide complimentary massages for camp attendees.
Scott from Panther Sports Medicine is back again this year, to answer, assess, and talk about anything and everything physiotherapy. Attendees from last year’s swim camp can attest to his impressive ability to assess and recommend specific treatment protocols for the individual athlete.
Kaz from Kaz Matsumoto Photography is also back again with his mad camera skills – catching all the action for attendees!
January Jump Start Swim Camp 2012
Fri Jan 6 @ 7:00pm - Sun Jan 8 @ 1:00pm
S.A.I.T. Aquatics Centre Calgary, AB
Tentative Schedule:
Friday January 6:
- 7:00pm Welcome & Introductions on deck
- 7:30pm – 9:30pm Swim Session #1; including individual underwater video recording
Saturday January 7:
- 9:30am– 12:30pm Classroom Session #1; including video analysis, coffee and snacks
- 2:00pm – 4:00pm Classroom Session #2; including injury prevention Q & A with our sponsor, Scott Sherman Panther Physiotherapy Trico Centre.
- 4:00pm – 7:00pm Swim Session #2; including individual feedback
Sunday January 8:
- 10:30am – 1:00pm Swim Session #3; including individual feedback
On Sat Jan 7 our sponsor Maryna Massage will be at the camp and offering a limited number of short massages, from 8:00am – 9:30am & 12:30pm-2:00pm.
Coaches: Sara Gross, Clint Lien and Carrie Matsumoto
Cost: $400 (includes 7.5 hours pool time, coffee, snacks, video recording and analysis, massage, photographs, injury prevention Q & A and individual stroke feedback)
Location: S.A.I.T. Aquatics Center, Calgary AB
Registration: Please download registration form under CAMPS tab on www.mercuryrisingtriathlon.com and submit to info@mercuryrisingtriathlon.com. Questions and payment arrangements can be made to coachcarrie@ymail.com.
Friday, November 4, 2011
Sponsor Spotlight -- Panther Sports Medicine
Why train in pain?
Panther Sports Medicine and Rehabilitation Centres (http://panthersportsmedicine.com/) is a physical therapist owned and operated rehabilitation company. They are a network of 6 rehabilitation centres located throughout the city of Calgary that offer a wide range of programs and specialized services to help their patients restore and maximize their physical capabilities.
Along with their emphasis on orthopaedic, sports, and work related rehabilitation, they also offer specialized services including spinal rehabilitation, vestibular therapy, massage therapy, acupuncture, intra muscular stimulation (IMS) cranio-sacral therapy, orthotics, and custom braces.
Their team of highly trained professionals and dedicated support staff are committed to providing clinical excellence and exceptional customer service. Patients receive individualized rehabilitation with innovative, effective treatment techniques.
This past year, Panther Sports Medicine helped out a number of our athletes -- their physiotherapists taught us how to tape our feet and avoid future injury with a personalized stretching/strengthening regime. They also played an important role in getting 4 of our athletes to the Ironman World Championships in Kona healthy and ready to race!
Panther Sports Medicine physiotherapists are meticulous and thorough -- they take into account the specific training an athlete dose and the bio-mechanical demands on his/her body. For example, an Olympic/Sprint distance triathlete has different training and loading than a half-iron or full-iron distance athlete. And a hockey player has decidedly different training demands than a basketball player.
In any sport, the body naturally adapts to training loads and grows stronger. But sometimes, despite sufficient recovery and adequate nutrition, an athlete will still experience pain or suffer an injury. This can be incredibly frustrating for the athlete who is doing every "right" but is still suffering.
Most injuries have their roots in the spine, and the spine is like the control centre of the body -- even a small problem can be traced back there. Like the CPU of your computer, if it is busted, the physiotherapists at Panther Sports Medicine can take you apart and find out what is broken.
Take the leap to good health!
Panther Sports Medicine and Rehabilitation Centres (http://panthersportsmedicine.com/) is a physical therapist owned and operated rehabilitation company. They are a network of 6 rehabilitation centres located throughout the city of Calgary that offer a wide range of programs and specialized services to help their patients restore and maximize their physical capabilities.
Along with their emphasis on orthopaedic, sports, and work related rehabilitation, they also offer specialized services including spinal rehabilitation, vestibular therapy, massage therapy, acupuncture, intra muscular stimulation (IMS) cranio-sacral therapy, orthotics, and custom braces.
Their team of highly trained professionals and dedicated support staff are committed to providing clinical excellence and exceptional customer service. Patients receive individualized rehabilitation with innovative, effective treatment techniques.
This past year, Panther Sports Medicine helped out a number of our athletes -- their physiotherapists taught us how to tape our feet and avoid future injury with a personalized stretching/strengthening regime. They also played an important role in getting 4 of our athletes to the Ironman World Championships in Kona healthy and ready to race!
Panther Sports Medicine physiotherapists are meticulous and thorough -- they take into account the specific training an athlete dose and the bio-mechanical demands on his/her body. For example, an Olympic/Sprint distance triathlete has different training and loading than a half-iron or full-iron distance athlete. And a hockey player has decidedly different training demands than a basketball player.
In any sport, the body naturally adapts to training loads and grows stronger. But sometimes, despite sufficient recovery and adequate nutrition, an athlete will still experience pain or suffer an injury. This can be incredibly frustrating for the athlete who is doing every "right" but is still suffering.
Most injuries have their roots in the spine, and the spine is like the control centre of the body -- even a small problem can be traced back there. Like the CPU of your computer, if it is busted, the physiotherapists at Panther Sports Medicine can take you apart and find out what is broken.
Take the leap to good health!
Sunday, October 30, 2011
Visualization
Interesting article that all MRT athletes can benefit from:
http://bmw4us.org/2011/10/30/seeitbeforeyouseizeit/#.Tq2vVLL9gSZ
Thanks to MRT coach Rachel Kiers for submitting this link!!
http://bmw4us.org/2011/10/30/seeitbeforeyouseizeit/#.Tq2vVLL9gSZ
Thanks to MRT coach Rachel Kiers for submitting this link!!
Friday, October 28, 2011
Friday, October 14, 2011
Kona 2011
So... how did they do?
I am pleased to report that MRT athletes had an amazing day out there in the lava fields!
For those of us who were not glued to the computer constantly checking on our athletes (or lucky enough to be in the Kona sunshine spectating first-hand)...these are their stats:
Miranda Alldritt (#130) - Swim: 1:16:48, Bike: 5:41:52, Run: 3:35:53, Overall: 10:38:49
Lorraine Churchill (#1170) - Swim: 1:12:00, Bike: 6:28:44, Run: 4:07:10, Overall: 11:59:00
Jennifer Mansell (#1479) - Swim: 1:20:45, Bike: 5:36:18, Run: 3:49:30, Overall: 10:55:22
Michelle Barnes (nee Milot) (#1699) - Swim: 1:06:40, Bike: 5:39:57, Run: 3:34:31, Overall: 10:28:03
Kim Hager (#1168) - Swim: 1:20:01, Bike: 6:50:49, Run: 4:17:59, Overall: 12:45:04
Meg Gillmer (#1873) - Swim: 1:14:01, Bike: 6:49:56, Run: 5:11:02, Overall: 13:26:01
Congratulations athletes! What an experience!
I am pleased to report that MRT athletes had an amazing day out there in the lava fields!
For those of us who were not glued to the computer constantly checking on our athletes (or lucky enough to be in the Kona sunshine spectating first-hand)...these are their stats:
Miranda Alldritt (#130) - Swim: 1:16:48, Bike: 5:41:52, Run: 3:35:53, Overall: 10:38:49
Lorraine Churchill (#1170) - Swim: 1:12:00, Bike: 6:28:44, Run: 4:07:10, Overall: 11:59:00
Jennifer Mansell (#1479) - Swim: 1:20:45, Bike: 5:36:18, Run: 3:49:30, Overall: 10:55:22
Michelle Barnes (nee Milot) (#1699) - Swim: 1:06:40, Bike: 5:39:57, Run: 3:34:31, Overall: 10:28:03
Kim Hager (#1168) - Swim: 1:20:01, Bike: 6:50:49, Run: 4:17:59, Overall: 12:45:04
Meg Gillmer (#1873) - Swim: 1:14:01, Bike: 6:49:56, Run: 5:11:02, Overall: 13:26:01
Congratulations athletes! What an experience!
Thursday, October 6, 2011
Mercury Rising Triathlon's Sponsor Shout Out
Mercury Rising Triathlon is thrilled to announce our current list of sponsors:
Panther Sports Medicine: http://www.panthersportsmedicine.com/
With 6 locations in Calgary, Panther’s physiotherapists are well-acquainted with the demands that athletes put on their bodies, and can assess, diagnose and treat injuries to get you back doing the sports you love.
Kaz Matsumoto Photography: http://www.kazmatsumoto.com/
Kaz is an artist with the stamina of an Ironman athlete, capturing MRT athletes in action at races and training camps.
TCR Sport Lab: http://tcrsportlab.com/
Put the power of science at your disposal! TCR offers professional bike fitting, V02 testing for biking and running, run gait analysis and more.
SportExcel: http://www.sportexcel.ca/
As athletes we spend so much time training our body and little on the mental side of things. SportExcel can teach you how to rewire your brain and truly maximize your athletic potential.
Maryna Massage: http://www.marynamassage.com/
Ahhh massage. Need I say more? Massage therapy enhances recovery ability and performance in most physical activities, while increasing circulation of blood and promoting an overall sense of well-being.
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