Youth Multi Sport Program

PACEperformance is excited to offer a multi sport training club for children and young adults.

Based out of Neworld Spin Studio and the Burlington YMCA, this program is for youth in grades 4 and up.  Workouts include two swims, two bikes, and two run/dry land training sessions per week.  Cost depends of number of workouts attended each week.  Program starts Monday October 22, 2012

Check out more details in this flyer:  Pace youth club 

TCoB Survey

In order to make the club better for you, we would appreciate knowing what you thought about our 2012 summer programs, and what you think about the upcoming fall and winter training and events.

Please  TAKE THIS SURVEY and let us know how we are doing.

We value your feedback.

Thanks from the TCoB executive.

Paceperformance Vertical Mile Training, by Greg Pace

Three to four times per year we head out to do the Vertical Mile – don’t be fooled by the name – it isn’t quite a mile vertical but it is 10 miles horizontal!  We run up and down 7 sets of stairs on the Hamilton Mountain, with some flat sections in between.

Everyone who is reasonably fit does well with few complaints or concerns until the DOMS (Delayed Onset Muscle Soreness) sets in. Calves, Quads, Gluts all feel like wood 24 to 48 hours post VM.  So how does one train for the vertical mile?

Here is the wisdom of 25 Vm’s over 6 years.  

Make sure the horizontal 10 miles is doable – it can be a bit of a stretch (from a distance perspective) but not too much.  Saying that, it is fine to cut the run and climbs short.  Maybe you only do 4 sets of stairs – there are no rules, no finisher medals or photos, therefore go as you feel.

Specificity – this is a fancy fitness word for the fact that your body adapts very pointedly to the stresses you put on it.  If you do a leg press to strengthen your quads and gluts and then change to doing walking lung (which uses the same muscles but in a different range) you will be sore – this is specificity.  So you may be a great runner but if you don’t climb stairs your calves and quads will be talking to you the next day. Here are a few training tips that you can do as part of your workout to get you ready for the VM.


VM Training tips

Strength training suggestions:

Calves – standing calf raises on a stair – do 20 reps with toes straight, 20 with toes pointed out and 20 with toes pointed in. Have your legs almost straight (not locked) let your heels drop just below the level of the stair then press up to your toes.  Start this program at least 2-3 weeks prior to the VM 3-4 times per week (do these after your run never ever before or on their own)

Quads – try my favorite “House of Pain” leg strengthener –  my  NASTY LEG BIAS.  Do 10 reps of each of the following 4 exercises with no rest between.  Work up to 20 reps then work up to 2 sets of 20 with no rest  – tough tough tough!!!

  1. no weight squats
  2. lunges (each leg counts as one)
  3. jump lunges – the same as above just jump to switch legs
  4. jump squats
  5. say OOOUUUUCH!

Cardio  training suggestions:

As usual to get running fit and fast you have to do 3 things:

  1. run consistently – typically 3 times per week
  2. Run faster – this can be by virtue of interval runs, tempo runs or Fartlek runs
  3. Run easier and longer – base building is vital.  These changes take months and years to develop so go long, go easy but do it smartly.

Hill trianing suggestions:

Set up one of the above runs as your “hill repeat day”.  You don’t need to go hard (but your “A” type personality won’t let you go slow – this is your jockular conundrum – deal with it!).  Actually the vital piece here is the running down the hill. This “eccentric” running is vital in building leg strength (and DOMS) and vital in doing the downward stairs on VM day.


3 runs per week as outlined above – including one hill workout

Calf raises 3 times per week – start NOW

Nasty Leg Bias 2 times per week – beware of DOMS – and please send me a thank you e-mail when you have to walk down stair backward 24-48 hours after your first Nasty jump up!!!!!

Any questions – please let me drop me a line.

Sincerely Greg

Always looking for innovative ways to help you, hurt you a little and make you better.  Remember WE LOVE TO CLIMB!


Third One Was the Charm. IM Wisconsin Race Report by Margaret Dorio

My third IM in Wisconsin was much different than my first two in Penticton.  More stuff went wrong, but also, more stuff felt really good.  Getting there was a challenge, but we had fun.  Breaking the 10 hr. drive into two days and taking the ferry across Lake Michigan made it feel a little more like a holiday.   All the pre-race stuff was pretty much as any other IronMan.  I felt nervous, yet relaxed.  Unsure of my preparations, yet resigned to the fact that its too late now anyway.  And finally really happy to be getting the show on the road, but at the same time scared at what pain lay ahead.

The Swim:

The swim was a deep water start,  and made me a little nervous.  I didn’t know where to start.  How long would I have to tread water?   I decided that I would place my self on the far side of the buoy line, farthest from shore.  I floated on my back once in place, and really felt relaxed for the 20 minutes before the gun went off.  I got a little clobbered in the first leg of the swim, but it was a good place to draft off the faster swimmers.  Exiting the water, I looked up at the clock and saw that my time was 1:25 – really?? It felt a lot faster than that.  My goal was 1:15.  How was I going to make up the 10 minutes?  I didn’t find out until the end of the race, that my time was actually 1:15.  I had looked at the pro’s time clock – they started 10 minutes ahead of the age groupers.

The Transition:

Once you exit the swim, you have to run up a parking garage helix (around, and around), then into a convention center, find your stuff, into another change room, out of the convention center, and continue running to your bike (shoes in hand, as you are running on concert for a long, long time).  All in all, this makes for long transition times.  Oh well, everyone is doing the same thing.

The Bike:

On the bike, I felt great and I thought about making up that 10 minutes from the swim.  The course was rolling hills, and full of turns.  Mario and I had driven it on Friday – that was a challenge.  He said we would never make it on Amazing Race.  My navigation and map reading sucks!  Good thing these races are so well marked.

Well into the bike, I realized that my bike computer was not working.  I pushed the few buttons I thought would fix it, but again, being technologically challenged, I just decided to forget about it and go by feel.   I had to make up those 10 minutes from the swim, so I’d have to push a little harder.

This bike course can be scary for the timid downhiller.  That is not me.  While the uphills are challenging, if you keep your momentum on the downhills, you can use it to your advantage.  Some of the downhills have sharp turns at the bottom, with volunteers warning you to slow down.  Keeping focused is key here.  One lady, her name was Ann I think,  said to me at one point “I’m a big suck on the downhills”.  Just before heading into the scariest downhill, I told her to look where you want to go – not at the gravel shoulder.  She made it down, and then continued to pass me at the top of hills.  I would pass her on the flats and downhills, and then there she would pass me going up the next hill.   Later on, I was flying down one of the last hills, and almost hit the gravel shoulder on the turn at the bottom.  I remembered my own advise to Ann and looked up the road and avoided a crash.

Finishing up on the bike, I had no idea of my placement in my age group.  I thought I had passed a few women on the road, but surely after such a slow swim,  there must be at least 12 others ahead of me – how am I going to make up that 10 minutes from the swim?

The run, was like all marathons – painful.  There is just no getting around that I think.  But what made this such a great race was the spectator support.   They were everywhere – and cheering the whole time.   It is two loops of everything from crowded city streets, to University campus sidewalks, waterside park trail, and Astroturf inside the Stadium.  It was entertaining and fun the whole way.  Even the dreaded Observatory Rd. hill was made a little easier when, on the first loop, the beautiful bells of the church started ringing.  I ran the whole thing, except a bit of walking on Observatory Rd. and the aid stations.  This was my first race that I tried drinking Coke.  Good choice.  The instant energy boost from the caffein felt amazing.  I still had to make up that 10 minutes from the swim.

The run into the finish was awesome and all I could think about was getting done and being able to stop.  I had no idea of my time on the run, because again, my technology wasn’t working.  I had accidentally stopped my Garmin just after the first loop, and didn’t realize it wasn’t on until well into the second loop.  Trying to convert the mile markers to km was just too much math for my tired brain, so again, I went by feel.  I don’t remember passing anyone in my age group on the run, nor anyone passing me.  There was this one lady who had compression socks on, and I couldn’t see her age.  She passed me with about 1 mile to go, and I thought about yelling out behind her – how old are you?  I’m too shy for that.   Compression socks should have your age written on them.  Anyway, at the end, Mario told me she was in the age group below me.  What a relief.  I finished in a time of 11:23, and shortly later found out that I had come first in my age group.  A personal best by a little over 6 minutes.  And those 10 minutes from the swim?  Well, I never did have to make them up – but they sure did push me thru the whole day!

I think I am really lucky that I picked a good race well suited for me.  I am also lucky that I moved up an age group this year, so I am the “young” one in my category.  And finally, I think I’m lucky because of the time of year this race took place. I think that all the really great women in my age group must have been at the 70.3 World Championships in Vegas, or they are doing Kona this year, so didn’t do this race so close to their A race.  Yes, I am lucky for sure – and blessed.  Lucky to have won, blessed to have had such great support in my family and friends, and blessed to have a healthy body.

Now for the Thank You Part:

I can not express enough thanks and gratitude to the people who helped me reach this goal.

Firstly, to Mario, my extremely patient and loving husband, who puts up with all of my Type-A craziness.  Secondly to my kids – giving birth to them was still harder than doing an IronMan, but it was the best training for this event.  A huge thank you to Greg Pace, my coach, who is an expert in his field.  He has kept me on track and focused for more than 7 years now.

Thanks also to all of the training partners I have in the Triathlon Club of Burlington.  Being president for the last 2 years has kept me busy, but at the same time, it has pushed me to a new level of involvement with the sport and has rewarded me with so many new and wonderful friendships.

Without the treatments of physiotherapy from Blair Purvis at Movement Solutions Physiotherapy and the Graston and Chiropractic treatments from Joanna Schultz at Health Quarters, my body would never have been able to withstand the training over this last year.  Thanks for keeping my aging body in good working order.   So far, no new parts required.

A special thanks to Colin Rodgerson, who pushed my running to a different level last fall and winter and to Claudia Hutchinson, who gave me a nutrition plan that worked like magic.  I saw a guy on the bike during the race, that had his jersey pockets stuffed full of food – really, he looked like he was carrying a picnic for three.  Later, on the run, I am sure I saw this same guy on hands and knees, puking his guts out – Claudia’s plan would have helped him!

I wrote my first (and only other) personal race report after I did my first IronMan in Penticton, 2008.  I wanted to remember every bit of that wonderful first experience.    At the end of that report I wrote:  “Besides having my kids and getting married it was the best experience I have ever had.  And so….  will there be another one?  Well I do have four children!

And now – here I am, finished my third, and heading into another year of training for my fourth IronMan: Kona 2013.

But is it worth the drive? IM Wisconsin Race report by Steven Parfeniuk

Several years ago, you could not turn on a radio or a television with out hearing those endearing words; “Its worth the drive to Acton”.  As Ironman races are concerned there are few within a drive of Hamilton.  Lake Placid, New York, New York, New York, (OK who in their right mind drives to New York?) Mount Tremblant, Quebec, and Madison Wisconsin.  Well the latter two are 9 to 11 hour drives so as long as you lie to your partner, they are within driving distance.

My Ironman journey this summer was in a word, curious.  Originally, I planned to complete a Mount Tremblant double.  Well a last minute business trip and a nephew’s wedding cancelled both of those as well as made just about $1,000 disappear.  I have several DNS’s in my career, thankfully no DNFs (this is foreshadowing for you English lit majors and you know who you are).  I also tried to trade for Lake Placid – but my summer studies at Royal Roads competed with my travel arrangements.  This was in fact a great benefit for I have developed great friendships with my RR/MAELM class.  Again, another story – back to the Wisconsin race.

We set out for Madison on Wednesday at 6:00 pm..  We intended to drive to Kalamazoo.  Who would not want to stay in a city that ended its name with zoo?  After all, are triathletes not one of the crazier animal species that inhabit the earth?  Needless to say leaving was an adventure.  We turned around three times.  First for my sunglasses; next for my race food (gu – yes that’s what it is called); and finally, for my phone charger.  I never said I was a great packer.

We then drove to Kalamazoo, found the hotel and to then sleep – if not to dream.  Rising early, we found breakfast and continues travelling around lake Michigan to Wisconsin.  Believe it or not, you cross, into Indiana, Illinois, and then Wisconsin.  If you ever wonder why “everyone knows your name in Chicago”, it is because the traffic on the freeway makes Toronto rush hour look perfectly sane.  Travelling via the expressway includes several (I think 5 or more) tolls at an average speed that would make a tri-bike time look less than ideal.  Nonetheless after an hour and 20 km we succeeded in making it to Wisconsin our hotel and then as Jackie crashed, I went to register.

The volunteers in Madison are second to none!  They love the athletes and in fact the City closes their downtown core for the entire Sunday race day.  You finish at the Capitol Centre, a location that I would certainly challenge any race to compete with for beauty.  Thursday night we found a great pasta restaurant that provided discounts to athletes.  On Friday we finally found the rest of the Burlington Triathlon Club members and I had dinner at the pasta supper with Margaret Dorio, Kerry Eaton and Kathy Eaton, and Chris Steeves and her husband Charlie.   Like most Friday dinners, the pasta was plentiful and there was even some flavour to the marinara sauce.

Saturday before the race Madison’s farmer’s market was centre stage at the Capitol Centre.  Fresh cheese, breads, fruit and, vegetables were plentiful.  The market also had several artisans.  The day was particularly enjoyable as it included an iron kids event.

As Saturday closed however, my throat was getting red, my voice “Barry Whiteish” and I knew a cold was not far behind.  As I went to sleep at around 9.  I said a little prayer asking for a day’s grace before the full cold would hit me.

Sunday arrived and I awoke a 5 am.  Got dressed in my TCOB (triathlon club of Burlington) tri suit and headed for transition.  It was cold outside but I was anxious to begin what I hoped would be my 4th Ironman race.  What was surprising however was the wind gusting to 15 km..  I wondered how this might impact the swim and bike.  Well nothing to change the wind.  On my way to the water, I finally ran into Margaret.  She, like me, was excited to get going.  We travelled down to the crush of athletes together. Somehow we got separated and we would not see each other for the rest of the day.

Getting into the swim was a challenge.  A narrow shoot through which the 2,452 athletes that started would use to get into the water.  Racing with number 2879, I was surprised with the number of DNSs but we all know that life sometimes gets in the way of training or racing.  After the US national anthem and the gun and my 2-minute pause to allow the stronger swimmers to proceed, I embarked on my 3.8 km swim.  Remember the wind, well I swam the 1st km in about 14 minutes, WOW!  Next a 90-degree turn, a 300 km swim, another a 90-degree turn and a then a 1.4 km swim.  This was a bit tricky – but I made it – or did I?  Although I was going through the swimming motions, I was making little forward progress.  I was at the red turn buoy for about a minute and then realized that the current that had just aided my swim was now looking back and LOL.  I mean really LOL.  Bearing down, I pushed and kicked and managed to move, albeit, on a diagonal.  I should mention that, at this point, I updated my prayer of the evening before and added – could you also give me a little push now and then. There was indeed a miracle as my swim did become easier.  The next 1.4 km took the better part of an hour and I found myself at just over an hour with another 1.1 km to swim.  This was an interesting final kilometre swim. The last 600 metres were angular and I fought a current that wanted to take me into shore.  Completing the first phase of the race in 1hour and forty-one minutes would be a personal worse – but I was out and could now focus on the bike and run.

The transition area was great.  My bag was ready; I changed, ate, and left for my bike.  Unfortunately, my bike was just out of the change area and I would have to run with it for about 200 metres.  Mounting the bike I descended the parking lot helix (I now know what a helix is) and began the lollypop bike course.   We call it a lollypop as it has an out and back stem and a circular route on the top.  If you cant see this sorry, I am a poor visual teacher.  The bike route was just like North Burlington.  If you were not travelling up hill, you were travelling down a hill.  There were an incredible number of turns and several crazy descents but I enjoyed the first 90K.  Looking at my Garmin,  I saw a sub 3 hour ride and knew that I needed to conserve energy for the run. I paused at the special needs transition area for a few minutes.  Ate, drank and then took off for round two.  While the wind was as strong on the bike as it was in the water, I am sure it was more of a crosswind.  I do not believe it had a considerable impact on any of the athletes although those not use to rolling hills were certainly complaining.  On one particular occasion, I spoke to Travis from Texas.  He had trained for two years for the race.  During that time he could only find a dam that tried to be a hill.  He was hurting!  Not so, however, for the race leader.  After just 40 km into my bike I was passes by an athlete travelling at seemingly warp speed followed by a motorcycle with a sign that read – race leader.  He was 40 miles ahead of me!  Oh well thank god I am an accountant.  I would be poor and hungry – not to mention last – if I was a pro athlete. Remember that crazy Brit ski jumper???  I wonder???  Well back to reality.  My bike was still great and just after 6 hours and 24 minutes I left my bike and headed for transition.

Once again, the transition was great.  I had help throughout and in addition to my TCOB tri suit, I put on compression SKINS.  I did this for two reasons, I knew it would get colder as the sun went down and I wanted to aid the blood flow for the next 42.2 km.  The run was as fun as one could be.  It went through the downtown of Madison, through the University of Wisconsin Campus – including the football stadium – through a wonderful park and lakeshore area and back in a double loop.  The spectators were incredible.  While I thought Placid and Canada’s spectators were wonderful the full streets of Madison were equally invigorating.  With four miles to go I again looked at my Garmin. It read 13 hours.  It was at this time that I knew I could beat 14 hours (my target).  God had assisted me in the swim and certainly kept me safe on the bike and had a bit left over for me in the run.  Some 52 minutes later, the 4 miles were over and I was a 4-time Ironman finisher.  13:52:52.  A personal best by 41 minutes.

So in the end, it was worth the drive to Madison.  I only know that if I enter this race again, I am going alone!  I have been told.

See you on the training circuit!