Hatley Castle 8k Race Report | Vancouver Island Race Series

Touring the grounds and standing in front of Hatley Castle post race
Touring the grounds and standing in front of Hatley Castle post race


It’s been a long time since I’ve sat down to write a race report! I’m happy one of my first races of 2017 was the Hatley 8k. Who wouldn’t want to race at a location that is so beautiful, scenes from movies/shows like Deadpool, X-Men, Smallville and many more have been shot! It’s a part of the Vancouver Island Race Series and this year was 3rd of 8 races. This race is very hilly, total ascent of a little over 230 feet, including short steep Continue reading

What a Pro Triathlete Eats in a Day

Ever wonder what a pro triathlete eats in a day? I’ve posted in the past showing everything I consume in a day, but I thought I would make a video to actually show what all I eat. Here are some of the things I need to follow when I’m in heavy training, or else it’s a slippery slope to either being under fueled or burnt out. A big thanks to the Academy of Culinary Nutrition. That course gave me the tools and knowledge I was lacking as an athlete to fine tune my cooking skills and how I view nutrition both as an athlete and simply day to day life.

  1. I almost always start my day out with a huge breakfast. It sets me up and gives me the energy I need to start my first training session. My go to is usually scrambled eggs with lots of veggies and spices as well as a monster smoothie. Always put a source of fat in your smoothies, you won’t believe how long lasting energy it will give you. Lot’s of people like avocados for their fat source, but I prefer coconut oil.
  2. Smoothies, smoothies, smoothies! When I’m training lots, I can have up to 3 in a day, sometimes even more. It’s such an easy and fast way to get in all the fuel and nutrients that I need. If I’m strapped for time because I have a workout coming up soon and I need to eat, a smoothie is a great way to get what you need without feeling heavy like you would if you had ate a full meal. Smoothies are almost always my go to recovery drink as well. A protein powder or hemp hearts are usually what I use for post workout recovery. When I can’t make it home quickly after a workout to make my smoothie, I’ll use Recoverite from Hammer Nutrition.
  3. Snacks are what keep me going throughout the day. I don’t put a limit on the amount of snacks I have. I am pretty good at knowing how much my body needs through any given day and if that means unlimited snacks…then I eat a LOT of snacks! Anything from sliced veggies with hummus, fruit, homemade cookies, nuts, seeds, etc.

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Scicon AeroComfort 2.0 Bike Bag Review


I told myself I would never trust a soft shell bike bag over a hard bike case, worried that my bike would get damaged on one of the many flights it would be taking. I’ve used  hard cases since I started in triathlon many years ago, but since moving, I needed to buy a new bike bag. The only one my local bike shop had was this Scicon bike bag specifically designed for triathlon bikes. Even though it wasn’t a hard shell bike box, I was intrigued after the store owner showed me how easy it was to get a bike in and out of it. I went home and looked up as many reviews as I could and found almost all of them were positive with the only exceptions I could find were some people wish the bag came with more replacement wheels for the bottom of the bag, as well as the price of the bag being on the higher end as far as soft shell bike bags go. Since those were the only negatives I could find, Continue reading

How To Tie A Heel Lock

If your heel is slipping or if your foot is moving around while running, this tip might be all you need to fix your problem! Tying your shoes using a heel lock can “lock” your heel into place keeping it from slipping and moving around. Also, if you experience blisters while running, it may be due to your foot sliding around inside your shoe. Using the heel lock can sometimes help this problem and eliminate your blisters too. Give it a shot and let me know if it helped you!

You Might Be Doing This Wrong If You’re a Triathlete or Runner

Ego. That silly thing that holds back so many of us endurance athletes. When it comes to training, don’t let your ego get in the way and hold back your development as an athlete. Training and getting better is all about consistency day in and day out, not putting in these big epic sessions that make your friends think “wow that’s insane, you are amazing”. Yes, those sessions have a time and place, but real improvement comes from the boring day in and day out basic training and being consistent. I talk about all that and more in the video below. If you ever have any questions about training or want coaching to help you reach the next level in 2017, fill out the form below and let’s chat! Hope you enjoy my video.


ZWIFT- How To Change Your Indoor Riding Forever!

I’ve been using Zwift for all my indoor riding over the past couple of years. Zwift is a training application that you can use to ride in a virtual environment with others. I like riding by myself on Zwift and love that I have all my watts, time, heart rate, etc. all in front of me instead of looking down at my bike computer the entire ride. There are also lots of workouts you can pre-load onto Zwift before you start riding. Everything from workouts ranging to less than 1 hour to century rides. You can even follow an entire training schedule, like a 12 week winter program. If you don’t choose a workout you can simply free ride, which if you Continue reading