Recovery Food – Yummy Rice pudding, by Claudia Hutchinson

Recovery is very important especially after long & intense workouts. Under-recovering can lead to decreased performance and health issues. Immediately after training (or at least within the hour) you need to consume 1-1.2g of carbohydrates per kg body weight with a ratio of 4g of carbs-to-1g of protein. Timing is important because during the first hour after training glycogen synthesis rates are at their highest. This does not mean that you can eat whatever you want during this 1 hour “window”, it means that you need to pay close attention to the foods you do eat and make smart choices. Time things right and make sure you are well prepared so you can eat real food vs commercial sports foods, cookies, processed foods, etc. Real food is better for you! Here’s a recipe that you can make ahead, store in the fridge, and have ready to eat as soon as you walk in the door!

I like rice post-training, it’s easy to cook and fast-absorbing. Use a good quality whey protein powder.


1/2 tbl coconut oil

1 cup, short grain white rice ( I use sushi rice)

1 1/2 c water

1 cup almond milk

1 tsp fresh ginger minced

2 mangos or equivalent frozen mango

1 1/2 scoops plain or vanilla protein powder



In a medium pot, melt coconut oil

add rice and stir to coat with the oil

add water and almond milk

cover and bring to a gentle boil over medium/high heat

then reduce to low heat

add the ginger and stir

Cook rice until the fluids have absorbed, about 20 minutes

While rice is cooking, chop mango and puree until smooth in food processor

Once rice is cooked add mango puree and stir

Then add protein powder, stir.


Notes: white rice is a high glycemic index food, so only eat this immediately after a tough workout!

Mt. Tremblant Half IronMan, by Paul Hutchinson.

To give you some background, I am a long time runner who has dabbled in duathlons and even did a few short triathlons years ago when we lived in California. But I have typically avoided swimming as a form of exercise.  Last October, Claudia mentioned to me in conversation that they were putting on a 70.3 at Mt Tremblant in June. As we talked more, I learned that it was on June 24th which was important for a number of reasons – it was Claudia’s birthday and 5 days after my 55th birthday. (Also Jean Baptiste day).  A couple of other factors entered into this as well. We have been Mt Tremblant many times skiing and Claudia has a lot of family on Lac Superior.  With all this in play, I thought this would be a good way to celebrate, so I decided I would enter the Mt Tremblant Half Ironman. I was on my way.

Claudia put together a program for me to ramp me up to the half iron distance over the next 8 months. I started going to Mega days and getting more involved with TCOB. I even went out and bought swim goggles and did my first swim in about 10 years. It was 10 lengths of the LA Fitness pool in Burlington! Claudia and I went to Arizona in April for Greg’s Triathlon camp. I signed up for a number of races, Oakville 10k, Mississauga half marathon, ATB relay, Milton and Guelph Sprint Triathlons. At this point Claudia who has done many Triathlons including halfand full Ironman decided she would do it as well. We decided we would make a mini vacation out of it and spend 6 days at Tremblant.

Fast forward to June. Training has gone well and we are on our way to Quebec. As we drove into Mt. Tremblant, we realized that this was being set up as a world class event. It was also being embraced by the region very enthusiastically. There were signs everywhere about the 70.3 and the full Ironman in August.  We had a great rental condo at the top of the village that had views looking out on the entire village and start area as well as the lake. Over the next few days we did some swims in the lake (water was now above 70 compared to the 55 reported a few weeks ago). We drove the bike course and did a ride on Lac Superior rd which had the biggest hills. The entire bike course was hilly, but this one section at the 70k mark was much more pronounced. But the roads were newly paved and very well laid out. We ran part of the run course which for the most part was on an old rail trail. Everything looked great. Our only fear was the weather which was a sweltering 34 degrees C. But the forecasts indicated it would be down to 24 or 25 on race day.

We visited Claudia’s family and had dinner with some TCOB friends. It was a very good way to get acclimatized and ready for race day.

Now as race day approached we went through registration, bike set up and the stores for the event. They continued to demonstrate that this would be an exceptional event. On race morning, we walked over from the transition area to the start of the Swim.  I have not been to many races where the Snowbirds did fly over to celebrate the beginning of the event!  The first couple of waves were started by military cannon blast.  They were pulling out all the stops.  We were both in wave 10 so had time to watch many of the waves go off.

At 7:45 am we were off. The swim for me was actually uneventful and I got through it faster than I thought I would. Strippers were in place at beach which was very helpful. There was a long 400 meter run to the transition. The bike course proved to be beautiful and hilly. The section on Lac Superior that we rode somehow seemed much more challenging after riding 70k. But there was lots of support along the way. Volunteers in orange shirts were out in droves and very enthusiastic. One unique aspect of the ride in a number of fuel stops was the use of hockey net and sticks to collect all the used water bottles. My guess is that this not a common practice. Finished the bike ahead of schedule and felt pretty good. Transitioned to the run and most of this was on the rail line, though in mid day was not as shaded as I had hoped. Many more volunteers  on the run route.  Lots of support and fuel stations along the way. I felt really good until about the 14 k mark and then started to fade. I pushed through by walking some of the hills and got to a very spectacular finish setup  through the narrow streets of the village. I was done!  I finished my first half in 6:12. Claudia was there at the finish. She had a great race and finished in 5:49.

So overall a great event and I hope to go back next year.

Welland – My First Half Ironman, by Josh Hagan

Four years ago, I ran my first 5km race. I played squash competitively, but realized one day that despite being relatively fit on a squash court, I probably couldn’t run 5km straight. So, as I often do, I set a goal, worked at it and achieved it. On Sunday, I completed my first Half Ironman Distance triathlon in Welland. It’s really interesting that despite the massive gap in time and distance between those two races, I find that the satisfaction in completing both goals is very similar. With that said, the sense of accomplishment that I feel at completing that distance is almost indescribable.


Multisport Canada always puts on a great event and it helped that Sunday was a beautiful day in Welland. The canal was warm and I found the swim to be quite enjoyable. It was my first mass start, so it was an interesting experience starting with 400 other people. The “mass start” drill we did in winter swim training definitely helped!


As advertised, the course was extremely flat.  The ride had one small hill, which was a pleasant surprise after 60km. The roads were well maintained, so we were able to go pretty quick. There was a small stretch that took us along Lake Erie, which was my favourite part of the ride because it was so scenic. I found the weather to be absolutely perfect for the race.  It was sunny during the swim and ride and it clouded over during my run, which was nice.


Welland was full of firsts for me – first Half Ironman, first ride over 75km and first half marathon! That said, I found myself feeling good for almost the entire race. I did struggle in the last 5km of the run, but overall I was quite happy with my race. I was targeting 6h 30m and finished in 6h 32m. I’ll take it!


The Welland race weekend was well attended by TCoB. A number of people did the Sprint or Give-it-a-Tri on Saturday and even more participated in the Half on Sunday. Being my first Half, it was really great having so many supportive teammates there. In particular, I’d like to thank Peter Cook.  As mentioned, I really struggled in the last 5km and he ran with me, giving up a better time so I could finish faster. Thanks, Peter! It felt so good to cross the finish line in the company of such great athletes in our club. It’s been quite a journey getting here – from 330lbs to a Half Ironman. But I’ll save that story for next time…


Josh Hagan

My IronMan journey by Melanie Mitchell


I’ve been holding on to this sappy message for a couple of days now debating on whether I should sent it or not.  But then again why not.  I’m known to speak my mind (oh oh) and people don’t compliment each other often enough. This journey is far from being over and there’s still 7 weeks left before the big day but I need to thank you and let now how amazing I think you all are. So, here it is.

In March 2011, after spinning at Neworld for maybe a good 3 weeks, I made the decision to purchase a road bike and take up a new sport. Not knowing where this would take me, I gave it a shot…

I was surrounded by so many triathletes who seemed to have so much fun, that I made another decision.  Greg Pace became my coach, I joined TcOB and, the crazy part of my decision, signed up for an Ironman… Hmmmmmmm!!!!!   I had no clue what to expect.  Oh well, again, why not.  How hard can this be?  I was already an ok runner, loved to swim and had been on a bike before.   Well, let me tell you, my definition of “being on a bike” couldn’t have been more wrong.  My first day with my new bike, with shoes that clipped into pedals and padded shorts, I was ready to hit the road… and that I did… many times… Ouch!  It took a couple of falls for my brain to finally understand that I had to unclip when I stopped the bike (and I thought I was smart – not!!).  So, not only did I look like a total beginner/loser, I also wasn’t able to keep up to any of you.  You were all so fast.  I was ready to give up because I thought….. “I’m not good enough to be starting a sport like this…what was I thinking?  – I should just stick to running”.  But then again, there you all were, always giving me the courage and the confidence to continue and to never give up.

Many months have passed since I clipped my shoes in those pedals.  It’s been an “expensive” year filled with tears, good laughs, WTFs and very disgusting gels, but so worth it.  On July 22nd 2012, I will be with some of you and over 2500 other athletes competing in IRONMAN Lake Placid, NY. OMG

I’ve been training with some of you for just over a year and others for just a couple of weeks but to my amazing coach Greg and to ALLof you who have been like my personal coach, A VERY BIG THANK YOU… You’re all still faster than me but I wouldn’t have gotten this far without all of your support, your encouragement, your coaching, your tips, your techniques, your inspiration and stories of your races.  It is truly amazing to see the excitement and enthusiasm that everyone has for an event that someone else is about to do or has already completed.  And even though we do this sport as individuals, you always feel like part of the team when you train together in the pool, spin classes, core classes, and on the road out for a bike ride or run.

Other than loving the fact that I can eat what I want, I sometimes ask myself why I’ve taken on such a challenge… I don’t have an answer.  Everyone has their own personal reasons for taking on something as big as this.   I am sure one day I will find my true reason…  For the moment, all I know is that I saw the beauty of this sport through your eyes and smiles.

Hopefully you will all be waiting for me at the finish line with a big smile on your faces, a gallon of Caesar mix, a bottle of Grey Goose and a straw.  Damn it I’m so scared that I think I’ll need to down the bottle of Grey Goose before the race starts.

A new Tri Bike: $4,000.00 plus, plus, plus.

My entry fee for this race: $650.00

A place to stay: $750.00…

The support I’m receiving from all of you and the amazing friends I made along the way… PRICELESS!!

Thanks so much

Melanie (and hopefully in approximately 7 weeks… Ironman)