This upcoming Thanksgiving weekend is always a big one in Whistler, BC. It is the annual Turkey Sale where all of Whistler retailers sell out there previous years stock, and all new stock is out on the shelves and ready to be bought. So not only is this a great time to get your season pass for the mountain and all the new gear you have been reading about in the magazines, but it is also a good time to start thinking about starting a pre-season training plan. Whether or not you have been keeping up on a regular workout plan, there are some key exercises and muscles that you should focus on to prepare for a fabulous ski or snowboard season and to avoid early season injuries. Obviously your legs are a big part of how you perform on the hill, but having strong and functional core strength is just as important. Also, having a solid base level of cardiovascular strength will help with your stamina on long ski runs, and let you enjoy a longer day on the hill. Below I have mapped out a pre-season training plan that can be followed for four weeks and should be done 2 – 3 times per week.

5 – 10 minutes warm up on a cardio machine of your choice.

•  A1 – Free Barbell Back Squat – 3 sets x 15 reps
• A2 – Planks – 3 sets x 45 seconds – 1 minute

• B1 – Step Up – 3 sets x 12 reps
• B2 – Weighted Cable Rotations – 3 sets x 15 reps

• C1 – Push-Ups on Bosu Ball Alternating Knee Drive 3 sets x 12 reps
• C2 – Treadmill on Incline 3 x 2 minutes

• D1 – Lunge with Single Arm Cable row 3 sets x 12 reps
• D2 – Swiss Ball Crunch 3 sets x 20 reps

Always remember to consult your physician before embarking on a new fitness program, and if you are not sure about any exercises check with a trainer at your gym before proceeding.  A good warm up is essential to an effective workout, and will help reduce the risk of injury, so please never skip your warm-up! These 8 exercises I listed above are just some of many that will help you prepare for an all-star ski or snowboard season. Next stop… The Whistler Turkey Sale to spend some hard earned money!

Unfortunately a crash at the beginning of the race  left me in the Whistler Emergency. The prognosis, was a broken wrist, concussion, 10 stitches in my shoulder, the whole right side of my body covered in road rash, a blown apart XTR wheel, and one cracked carbon bike frame. SEASON OVER! I was casted up in a stunning hot pink cast, and told to do nothing until my head healed from the concussion. After about two weeks I was cleared to start exercising again, and I spent the rest of my summer enjoying beautiful hikes, and a bit to much time on my road bike.

Now that we are almost all the way through September, I have been spending my time back at the gym personal training, and our busy schedule of indoor cycling has also begun www.tagcycling.com. Please check back for weekly updates on the latest and greatest in new training techniques, nutritional advances, and much more!

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Did I drink my coffee this morning? I sure did! Am I going to stop drinking coffee anytime soon? No! I think I need some more hard facts before taking away my java…

But some advice for those coffee lovers out there. It is always best to drink water first thing in the morning before you endulge into coffee heaven, and keep your coffee consumption to one a day. As soon as that coffee cup is empty, pull out your water bottle and start sipping! keeping yourself hydrated is one of the easiest, and the most important things an active healthy person can do!

Over the 8 days of racing we got to hit the trails of North Vancouver, Nanamio, Powell River, Cumberland, Sechelt, Langdale, Squamish, and Whistler.

I had planned to blog after each stage, but as you can imagine I was totally bagged, and that resulted in putting my feet up and trying to recharge for the next day to come!

I began the race on the right foot logging a 3rd place in the opening time trial. But to give the short of it, my week had its up and downs, I bounced around from 11th to 5th place all throughout the week, I ended up coming 8th overall which I was extremely happy with! Each stage took the 500 racers in to unbelievable mountain biking terrain, with  challenging climbs, and wicked fast descents. I would have to say this is the most challenging race that I have ever done before, but it was probably the most fun week of riding I have ever had!

The race ended in Whistler, with a wrap up Party at the Chateau Whistler. After 8 days of hard racing you better believe everyone was ready to let loose! It only took me a couple of drinks to hit the dance floor, and although not a pretty site, I made up for it with enthusiasm and innovative dance moves!

I would highly suggest this to anyone who loves to mountain bike and who is looking for a challenge.

A big thanks goes out to Rocky Mountain Bicycles www.bikes.com who have given me unreal support this season, and took care of me and my bike for each of the 8 days!

Until next time…

Crossing the Line at the 2010 Dirty Duo

Saturday’s race was called the Dirty Duo which combined a 25 km trail running leg, then handing off to a mountain biker to do a 30 km bike leg. 

 Luckily there was a category for mountain biking only which I entered.  The race was held on the rainy North Shore, and after an 11 am start the race was on. The weather for the day consisted of rain, snow, and wind which made for a tough day, and after a strong start I was feeling good and sitting in the lead, I entered into the section called Circuit A and got completely lost… After 20 minutes, a few swear words, and some back tracking I was back on course. As frustrating as this was, I tried to stay calm and relaxed and make up as much ground as I could. The main climb of the day took us up a trail called Old Buck, which many local riders have named Old f**k because it’s difficulty. After pedaling my way up Old Buck we entered onto the trail called Ned’s on Seymour Mountain, where riders and runners had to endure over a foot of snow, this made for a fast and sketchy ride down with only a few minor spills. After a cold downhill, cramps in my legs started to set in from not drinking enough fluid, with one large climb to go back to the finish I struggled my way through the painful cramps, and finished the day’s race cold, but smiling. I didn’t have enough in me to make it back to the front, so I finished third.

I woke up Sunday morning with no other intention then going for a ride on my own, but knowing there was a road race in Langley, I thought I would get better training by doing this race. So unknowingly I showed up to the hilliest spring series race we have, with the infamous Armstrong Hill. The race began with 15 laps on the board at the start finish line at a nice easy pace for the first lap, which was nice because it gave some extra time to get the legs warm after Saturday’s biking snow show. As the race progressed each lap became a little faster, shelling people off the back of the group every time we hit the climb. On lap 5 a breakaway happened stretching out the field. I ended up in no man’s land; this is where you are between two groups fighting the wind on your own. I rode my hardest to catch the front group, but my legs didn’t have it, so I settled down, and waited for the chase group. Once the chase group caught me I positioned myself in the middle of the pack to get a bit of rest. The climbs continued to be hard, dropping riders each lap. I knew that I wasn’t going to make history this day, so I just rode to finish, and to make sure I got a great workout in. After a good day of riding, I was looking forward to getting home and putting in some miles on the couch!

All and all I couldn’t think of any way better to spend my weekend… Well, maybe if I could have got some ski turns in there…

Next week I will be travelling to Palm Springs where I am planning a training camp for one, look out Palm Springs!

Working with individuals of all shapes and sizes, ability levels, and time constraints, I am faced with this problem daily. You wouldn’t believe how much I hear, “I was too busy to workout” or “My day was so crazy I didn’t have anytime to get my workout done.” My answer to this… BS! Whooooaaa, easy tiger… Ok, I know missing workouts is going happen time to time, but when you are saying I am too busy to work more often then not, that’s when it is my job to call you out!

Lets face it, unless you are a professional athlete who is paid to be fit, which most of us are not, we need to put food on the table and have a roof over our heads, and we do this by working forty plus hours a week. So this is where you need to plan ahead to get your exercise or training in.

Any workout is a good workout in my eyes. If you only have 20 minutes on your lunch break, get outside and get a jog in! People think they need a full hour to workout, but truth be told if you only have 20 minutes, you only have 20 minutes so use it effectively! 20 minutes is better then no minutes.

Most fitness facilities have lunch time classes that are shorter is duration, so you have time to get there, change, workout, and have time to get a quick shower in before returning to the office.  If this isn’t for you, leave the car at home and ride your bike to work. This will also give you a boost of energy after a long day work by getting to ride home as well. Not a bike rider? Get up 30 minutes earlier then you normally would and do some lunges, squats, push ups, and crunches in your living room.

I just want you to see that EVERYBODY has time to workout. Yes, some people might have more than others, but whatever your allotted time is get creative, get moving, and get it done!

The olympics has turned into a Christmas holiday all over again, parties, eating and above all drinking! Last night I had the pleasure to attend the Victory Ceremony for Skier Cross where Ashleigh Mcivor captured the Gold! I grew up ski racing with Ashleigh, and it was so amazing to see her ski so strong! Congratulations Ash!

So, as the Olympics come to an end, it is time to start thinking about getting back to a healthy exercise routine! I just wanted to put this blog out there to throw a little encouragement your way! Put on those running shoes, click into those skis, jump on that bike, do what you need to do to get yourself back in the exercising saddle!

I know I have been very unreliable with my blog posts in 2010, but this is the start of my weekly posts with exercise tips, adventure stories, and much more!

Here are some pictures to show you what I have been up to in 2010…

I arrived at my house in Whistler Friday night after not being there for a week to discover over 3 feet of snow covering the entire driveway. Tired and hungry I started shovelling, but I was only able to get enough done Friday night to make room for my car. After skiing all day Saturday it was back to the shovel for another 3 hours, then a quick bite for dinner and straight to bed. So you would think after 4 hours of shoveling it would be done, but no!  Sunday started with a 5:30 am wakeup call, and back to  shovelling. I wanted to make it up for first gondola ride on the mountain, so this gave me one and half hours to shovel. I headed to the hill at 7:30 am, and had a fabulous day of skiing, but sadly I still had more shovelling to do. After 2 more hours, my driveway was finally clear! After Being left with a tired back, fatigued arms, and lactic acid filled legs I thought it would be appropriate to give some tips on how to help defer these aches and pains.

If any of you have shovelled snow before you can attest that it is hard work! Also, if you are a skier or snowboarder, you can attest that it is hard work as well and a blast to boot! Below I have outlined a few key exercises that you can do in the gym to make your shovelling experience a little easier, and your skiing legs and core muscles strong like the pros!

By performing these exercises 3 times per week this will help develop  strength in your legs, abdominals, lower back, obliques, and arms. This just touches of some of the training you should be doing to prepare your for the ski season, so please do not hesitate to send me any questions you might have or to give  some tips for your program at day_greg@hotmail.com. Also, performing these exercises with proper form is very important to avoid injury, so please ask for help from a qualified fitness professional.

By the end of the month, this will be me

Alright, here’s the skinny,

I have decided to join a global movement that is bringing much-needed attention to prostate cancer.  I’m doing this by growing a Moustache this Movember, the month formerly known as November. My commitment is to grow a moustache all November and I am hoping that you will support my efforts by making a donation.  The funds raised go directly to Prostate Cancer Canada.

What many people don’t know is that 1 in 6 men will be diagnosed with prostate cancer in their lifetime. Prostate cancer is the most common cancer to afflict Canadian men with 25,500 diagnosed and 4,400 dying from the disease each year.

Facts like these have convinced me I should get involved. 

To make a donation, you can either:

•    Click this link http://ca.movember.com/mospace/332934/ and donate online using your credit card or PayPal account , or
•    Write a cheque payable to ‘Prostate Cancer Canada’, referencing my Registration Number 332934 and mailing it to: Prostate Cancer Canada, 145 Front Street East, Ste. 306, Toronto, ON M5A 1E3, Canada.

All donations are tax deductible to the extent permitted by law.

Prostate Cancer Canada will use the money raised by Movember for the development of programs related to awareness, public education, advocacy, support of those affected, and research into the prevention, detection, treatment and cure of prostate cancer.

For more details on how the funds raised from previous campaigns have been used and the impact Movember is having please go to http://ca.movemberfoundation.com/research-and-programs.

Any amount is greatly appreciated, so there is no donation that is too small!

Thank you

Saturday’s race consisted of a tight and technical course, that was challenging to even the strongest riders. I was feeling good, and with a few more weeks of training under my belt from the races 3 weeks ago, I was feeling more confident and pumped to race! The race started out with a hard pace being set by two riders from the team Escape Velocity, myself and two other riders held onto their wheels for about 6 of the 10 laps that we had to complete to finish the race. As they pulled away with 4 laps to go I realized I would not be strong enough today to hang with them, so it was now time for me to focus on third place. With 2 laps to go I put the hammer down and attacked getting a good-sized gap, this was enough for me to hold them off and finish Saturday’s race in third place. 

Sunday’s race was dubbed “Pumpkin Cross” with many riders sporting some awesome costumes! The race was held at an equestrian centre in Maple Ridge. There was a great deal more space to work with here so the course was nearly double the length with many more features to it by having the riders jump and run over some of the props that the horses use to jump. The race started out hard from the whistle on a narrow gravel road with a major crash taking out 4 riders. I narrowly missed the crash, and was able to move up into the front group. One by one riders went down, on the tight and wet corners, which eventually jumped me into the lead. Feeling good and gaining ground with each lap I was able to power my way through the 7 laps of the course out on my own ending with the win!

So although it sounds like I had a successful weekend of cross racing, let me fill you in on something. As I have been brand new to cyclocross, I have been racing in the B group. There are A, B and C categories to race in. A is Elite, B is intermediate, and C is beginner.  So with my good weekend of racing this is going to move me up a category and I will be now completing my cyclocross race season in the A elite category. The move from B to A is quite a significant jump, and although it will be tough, I am looking forward to some new challenges!

This upcoming weekend the next BC Cup will be happening on Sunday in Aldergrove, wish me luck!