Welcome Ana Lemus as PACEperformance coach

Ana has been coaching triathletes ranging from the beginner level to the elite level for over 3 years. She has been involved in the sport for over 6 years competing in all distances from sprint triathlons to IronMan distance events. She is a Level I Certified USAT Triathlon Coach.

Ana developed an interest in coaching while realizing how much her involvement with the sport transcended to other areas of her life. She is extremely passionate about working with beginner to intermediate level athletes. She is very detailed oriented and has a proven record of great results with her athletes throughout her coaching career. She is an extraordinary communicator, her ability to connect with people and to empower people are great assets to her coaching skills. We are very excited to have her on board!

“When you are part of someone’s journey, who doubted herself or himself to run a 5k and is now training for their 2nd Marathon, when you see someone who trusted you as a coach proceed into the “elite” field, when you are part of all the process and the growth of an individual, regardless of his or her athletic level, when you see that athlete conquer his or her own goals and overcome limitations, when you see their accomplishments transfer to other aspects of their lives, the reward is so HUGE, the fulfillment is so GRAND that you know you are dedicating your time to something worth it. This is it for me! I love what I do” -Ana Lemus

Ana played tennis at the collegiate level in her home town, she also played for Ridley College in Ontario, Canada while as a boarding student abroad. Ana has been a certified spin instructor and was a favourite at Villa Sport in The Woodlands TX for over 2 years before moving to Oakville. She is also a Certified CXWORX Core Les Mills instructor. Teaching is another passion of Ana’s since connecting with people is what she loves the most.

She is married to Jorge, who is a triathlete as well and together they have 2 kids. Miranda, her 11 year old, plays competitive soccer for U12 and decided to take on ice hockey now that they moved to the great white North. She plays the drums, the guitar, and is involved in anything she can put her sight on. Her son Eugenio is a sports fanatic! He is in grade 7 and plays tennis and basketball currently. He loves to narrate sporting events so perhaps a career in broadcasting is in his future.

Ana is currently in training for Ironman Zurich which will take place on July 2014.

Career Highlights:

2010 South Mid West Regional Championship – Frost yer Fanny – 2nd Place AG

2010 Silverlake Triathlon – 2nd Place AG

2011 Prairie Man Half Ironman – 3rd Place AG

2012 Prairie Man Half Ironman Aquabike – 1st Overall Female

2010, 2011, 2012 Memorial Hermann Ironman 70.3 Finisher in Galveston TX

2010 Buffalo Springs 70.3 Finisher

2010 and 2011 IM Cozumel Finisher

2011 and 2012 IM Texas Finisher

2013 IronMan Championships, Kailua Kona: The Happy Dance Race, By Margaret Dorio

Before even completing my first IronMan in Penticton in 2008, I was hooked on the idea that maybe, someday, I would make it to Kona.  After missing out by one spot at both IM Canada 2008 and 2010, I finally qualified at Wisconsin in 2012.  I had a year and a bit for the reality to set in and the training to ramp up before heading out to the Big Island of Hawaii for what was to be the best, happiest, and most memorable race of my life.

Right away, I would like to acknowledge that, like Diana Nyad said after her historic long distance swim, “It looks like an individual sport, but it takes a team”.  For my Kona IronMan, I had the best team ever.  Thanks to the coaching of Greg Pace I was prepared both physically and mentally for this tough course.  Many thanks to my family.  Without their support thru the whole year of training, and especially on race day, I would have not have had the desire to keep going.   My main motivation during races is always to get to the finish line so I can see Mario again – the hug he gives me at the end of a race is more replenishing than any amount of water, food or rest.  I was very fortunate to have my Mom and sister with me for this trip.  In the days leading up to the race they cleaned and cooked, so that all I had to do was focus on getting ready.  Seeing them on the race course was another oasis of joy during that amazing day.  All of the e-mails, letters, and Facebook messages of encouragement that came from my kids, my brother Joseph, other family members, friends, and the many wonderful TCoB members  did an amazing job of boosting my confidence.  I felt strong and ready and couldn’t wait to get the show on the road.

I set my alarm for 3:45am. and went to bed around 8:00pm. the night before the race.  As I awoke to what I thought was my alarm, I thought, “Wow, that was a great nights sleep, I never even woke up once.”  I stretched and got out of bed ready to go.  When I looked at the clock, it was only 10:45pm.

Heading down to the pier race morning was magical.  Dim light from the few street lights illuminated the road, on which I saw the messages from Greg and Robin:  “Good Luck IronMan Margaret.  This is Your Day” and “#667 We love you Margaret, YOU OWN THIS”.

I didn’t want that chalk to ever wash off.

After getting my tattoo body marking and my bike ready, I donned my red skin suit and headed down to the little beach with the 2,120 other athletes.  I saw Mario just before I got onto the beach, and snuck thru the volunteers to give him one more kiss before the start.  So many emotions and tears threatened to break thru, but as Greg advised me before my first IronMan, “Hold it together, and channel this energy for the race”.

The swim was pure fun and entertainment.  Clear, warm water with views to the bottom of the ocean almost the whole way.  Watching fish, and feeling the soft salt water bubbles off the other swimmer’s feet was awesome.  I had a great line along the buoys and drafted off of people the entire way.  I was actually surprised at how quickly the end of the swim came.  It was the only leg of the race that I completed faster than I had anticipated.  Thanks to Beth Primrose for the swim coaching all winter – it really did pay off!  I climbed out of the water and into the fresh water showers, and to my surprise many cameras saying, “there he is”.  I turned around and saw Super Bowl champion, and Dancing with the Stars winner, Hines Ward beside me.  So yes, I can say I have showered with a famous football player.

I took my time in T1, as I wanted to make sure I was prepared for the hot windy ride.  I only wish I had done a better job with the sunscreen on my shoulder blades.  I ended up with quiet a bad sunburn, which went unnoticed until after the race.  I was so glad to see (and definitely hear) Robin cheering as I started out on the bike.

I must thank ‘Madame Pele’ for what was reported to be a lack of wind and heat on race day.  Having talked to many people who had done this race in the past, the winds were very quiet this year – but I thought differently.  I was able to stay upright on my bike, but the head wind for the last 60km was incredible.  The heat on the bike was bad too, but I kept dowsing myself (and my white arm coolers) with water every chance I could.

I took it a little easy thru town, and then I came upon Hines Ward again just before Havi.  Once more, I heard someone saying “he’s coming”, and saw lots of motor cycles and cameras.  They would drive up ahead, park and then wait for him to pass by.  Sometimes, they would drive along side of him with a camera in his face as the poor guy tried to just ride the course.  So, Hines and I road this way for almost the whole bike leg.  I would pass him, and then he would pass me.  Finally I thought I would pass him for the last time, but somehow, he ended up ahead of me coming out of T2 onto the run – sneaky wide receiver that he is 🙂  I have a lot of respect for this athlete.  He cycled with two knee braces on, and never drafted behind his motorcade.

The run is usually my least favorite of the three disciplines in triathlon, but this run was definitely the most fun leg of this IronMan.  I passed good old Hines around the 2km mark in the run and saw him briefly at some of the turn arounds.  So to my youngest son Jake, who is a huge football fan, I can say that football players make great endurance athletes with the right training.  If you have the discipline and drive, anything is possible.

I saw Robin and Greg at this point in the run as well and they captured some great photos.  The supporters thru out the town, the music, and the knowledge that I was doing something that I loved and had dreamed about for so long made this section of the race wonderful.  A little further down the road, I saw Mario, my Mom and Carol outside outr condo and gave them all a big sweaty hug and kiss.  All of them had their IronMarg t-shirts on which made my heart burst with love and joy.  After the turn around in town, I knew I would see them all again before heading up to the Queen K highway.  Once on this highway things got a little quieter and I was left to the thoughts in my head.  One thought that came up was the fact that I had about 21km left to go and I actually felt a little sad.  Like a kid on Christmas morning, coming to the end of opening her presents, I knew that after a little more than 2 hours (or maybe more) this day would be over.  I didn’t want it to end.  I was feeling pain and fatigue, but this is the feeling of accomplishment, of hard work and achievement and I was loving it.


I pushed on, down and back from the infamous Energy Lab, which was not nearly as hard as I thought it would be (luckily because it was not too hot).  On my way down into this section the sun started to set.  I was headed straight into the ocean looking at this amazing sunset.  How much better could it get?  I made it back onto the highway just as it got dark and for this last 10km of the run, I ran with a glow stick around my race belt.  Some people that were headed in the other direction did not have any illumination, and because it was so dark, I almost ran head long into them.

Once back into the lights of the town, and with only 2km left to go the reality of completing this amazing race started to hit me.  I floated in those last kilometers.   I took everything in and appreciated every word any stranger on the street was saying to me.  Sure, people were walking back with their bikes, having finished the race hours ago.  Sure, it was not nearly my fastest IronMan.  Sure, I was not in the top anything in my age group.  But I was sure this was the best race of my life.  I was about to finish something that got started in my head almost 7 years ago.  Something that I had trained for but nearly didn’t get to after having a stress fracture in my foot in March, and having hernia surgery only 6 weeks before the race.  Thanks to Dr. Peter Cook’s advice to get to St. Joseph’s emergency room that Tuesday night, I had the hernia surgery and recovered amazingly quickly.  I had missed some crucial training both in my long distance running in the spring and long bike rides because of the surgery, but with Greg’s coaching and the support of my family and friends I knew I could do this.  And I did.   It is a first time experience equivalent (but not quite equal) to marrying my wonderful husband Mario and giving birth to my four amazing children, Daniel, Olivia, Eric and Jake.

As I approached the finish shoot the happiness just came out.  I danced across the finish line.  I only wish I had stayed and danced longer.  Maybe I’ll get another chance one day.  “Oh no”, Mario says – he was reading over my shoulder 🙂



Time Keeps Ticking. Recovery Time of Year, by Greg Pace

So the season is mostly over or close to over (unless you are one of the crazies doing IM FLA , Arizona, Texas 70.3 or Kona).  So what do we do now,  more of the same?  Get fat and take up making all the recipes on IRONCHEF?

I call this time of year, your hiatus period.  A time to sit back a bit and do a bunch of things – here is a list of the “bunch of things” I would suggest you make part of your program – and resting, recovering and retooling are truly an important part of your PROGRAM.

Book some time away for the grid of SBR.  Dust off your in-line skates, your squash or tennis racquet, dig a new garden, try out hot yoga, cool yoga Hatha yoga or ashtanga yoga, learn to ballroom dance, mountain bike, cycle cross, BMX.  Keep active but only wave to your tri gear as you run out the door.   The idea here is to stay relatively fit while giving your body and head a rest.  This should last anywhere from 3-6 weeks depending on your next year’s goals.

Nail your goal before they nail you.  Just before your seasonal “A” race sit down and prepare a loose plan for next year – will you do the Grimsby or Chilli ½ marathon, Around the Bay, Pairs to Ancaster Bike ride, Tucson Camp?  Define your “A” “B” and “C” races for next year.  This allows you to plan your season and allows you to rest guilt free over this important hiatus period.  Just don’t get caught up in the buzz and start to focus to soon.  Burn out and over training are the demons you are avoiding.

Don’t stress your lack of stress – as a tri geek we are typically drivers, so when we aren’t pushing we feel we are falling behind.  If you stress your lack of focus you are robbing yourself of your recovery.  Workouts are stress, family is stress (although we love them), work is stress so do we really want our rest to be stress?  Here is my analogy for detraining.  When you pull a new balloon out of a package it is hard to inflate.  When you let the air out it is much easier to re-inflate.  Your muscles work the same way – it may have taken you a full year of training to get this level of fitness.  When you take time off and start your training again you will respond easily and quickly back to your pre break fitness level.  So don’t stress your down time.

Get your fun factor back, Triathlons are our recreation.  Taking time off to do other fun active stuff is why we try to stay fit.  Try to build a versatile fitness.  Have you ever been stiff after bowling….if yes then you do not have a versatile fitness level.  Start today and bring some physical fun into your workouts – that is what this hiatus period is all about.

So in summary the hiatus period should start 1-2 weeks after your “A” event of the year.  It should last 3-6 weeks.  It would be reasonably active but not over taxing.  It should challenge you to do things other then swim bike and run.  Make it fun.  Ease off on the stress factor even if you are slightly detraining, let yourself enjoy the down time.  Make your plans for next year, fitness goals, events goals and maybe even time goals.

Recovery comes in a few forms,

micro recovery – that 1 day off from workouts each week

macro recovery – that week of lower volumes every 4-5 weeks and

mega recovery – the hiatus period we just noted above.

Remember are bodies do not get fit from working out,  we get fit from working out and recovering from that workout and repeating this process.

Please contact me if I can be of any assistance.



Race Report: ITU World Championships, London England. By Paul Allingham

Well it’s over and it was really fun – although quite wet.  Went over to check-in at 6 while Joanne slept in (what a guy eh JoAnne).  Got back by 7 and read for a bit and then we went for breakfast – it was raining again.  Joanne left her room key on the cafeteria tray with dirty dishes so we had to go back and fortunately someone had found it and fortunately I had built in a half hour contingency to get to the venue with time to spare before my 11:35 start.  The only waves after me were the 70+ men and the 60+ women – my kind of speedsters.

The weather was crummy but nobody seemed to care – about 16C and raining.  Got into the wet suit and into the line with my age groupers – 58 of us.  Down onto the pontoon again and I was first in line which put me at the far end with no one on my left – my plan, same distance less distraction and bumping.  Water was 61.2F and a bit cooler than Wednesday but no big deal.  Good swim in 15:08, right about my pace and near the middle of the pack – some fast guys there.  Run to transition about 500-600m (all the transition runs were long so my T-1 time was double what it was Wed. and over 5 min.


Out onto the bike course and while I finished in 44 min averaging 31K/hr (the course was 22.5K rather than the typical 20) this was disappointing but totally attributable to the weather.  With constant rain the roads were quite wet with puddles, the surface was quire slippery as it was kind of pebbled rather than smooth, and the speed bumps (or humps as they call them here – don’t anyone get excited now) are cobblestone.  So cautious turns were required and each of the 3 loops had 2 180 degree U turns – thus a slow pace).


Nevertheless after and long run in with the bike and a long run out from T-2 transition, plus a giant leap over a huge puddle/pond that had formed at the curb entrance to the run course (like steeplechase) I was away.  I felt slower but actually had a faster run time than Wed by 3 seconds.  Lots of Cdn fans and teammates everywhere, all in red gear – and they were the noisiest by far of all I heard.


Overall I was done in 1:37:56 which was 12 min slower than my qualifying time in Toronto – 7 minutes longer on the bike due to the longer course and weather, and down 5 minutes in transitions attributable to the longer run ins and outs.  I finished 51 out of 58 in my age group but I’m still really happy.  Since I’m in the 70+ age group next year my time would have place me right in the middle of them.  Better things coming, just have to stay alive.


I’m quite tired and hungry at the moment so I’ll sign off and head for a pub somewhere – they are everywhere.  But I will send a separate email with a few photos that Joanne took and also a couple by another athlete’s wife we met who already sent them to us.


Hope I haven’t bored you.  But I’ve enjoyed this so much it is hard to shut up – wait ’till I get home.


Cheers, Paul

Triathlon Specific Masters Swim Programs

Registration is now open for these triathlon specific masters swim programs coached by Beth Primrose

Place:  Oakville National Fitness.  474 Iroquois Shore Rd. Oakville


Tuesdays – Oct. 1 to Dec. 17:  11:30 – 1:00 (Advanced),  1:00 – 2:00 (Intermediate),  8:00 – 9:00pm (Intermediate)

Thursdays – Oct. 3 to Dec. 19:  12:00 – 1:00 (Open Technical),  7:00 – 8:00pm (Stroke development for beginners)

Fridays – Oct. 4 to Dec. 20:  5:30 – 7:00am (Mixed Levels)

Saturdays – Oct. 5 to Dec. 21 – 12:00 – 1:00 (Slow technical)

Cost:  $240 plus HST.  10% discount for more than 1 program.

To register call Oakville National Fitness at:  (905) 842-2366, or go in to the club in person.

For more information or questions contact Beth Primrose at:  e.primrose@yahoo.com

A quick update on Hydration and Heat Workouts, by Greg Pace

Four simple points to remember:

1)  It is much easier to recover in an event due to decreased nutrition than decreased hydration – you can recover in 10-15 minutes if your nutrition is off, it would take about 2-5 hours to recover from a dehydration issue.  So a race consideration in hot conditions would be to get as much nutrition from a liquid source as possible.

2) Know the signs of dehydration, and remember once you have had a heat issue your body resets its feedback mechanisms.  This means your next heat related issue will happen earlier and potentially more dramatically then the time before.

Your body will start to show signs of dehydration and performance will be impaired with a 2% reduction in fluid levels.  The graduated signs of dehydration are as follows:

Thirst,  Loss of appetite,  Lack of sweating/dry skin,  Skin flushing,  Dark coloured urine,  Dry mouth,  Fatigue/weakness,  Chills/goose bumps,  Dizziness 

If the dehydration is allowed to continue, when the total fluid loss reaches 5% the following effects of dehydration are normally experienced:

Increased heart rate,  Increased respiration,  Decreased sweating,  Decreased urination,  Increased body temperature,  Extreme fatigue,  Muscle cramps,  Headaches,  Nausea,  Tingling of the limbs

General Fluid loss and replacement levels vary with individuals as do electrolyte levels.  However, the following levels have been recorded in longer (i.e. half Ironman distance and longer) events.

3) Average fluid loss during the bike 800ml/hr, average during the run 1025ml/hr

The average replacement is higher on the bike (approx. 850ml/hr) and much lower on the run 625ml/hr.  So the note to remember is over hydrate on the bike (with water and other electrolyte/carbohydrate) fluids to make up for the discrepancy on the run.

4) Lastly, if racing in the heat it is a good idea to start your salt replacement 2-4 DAYS early.  As a rule, the body will not stockpile electrolytes however it will replenish all levels and make sure you get to the start line topped up (and maybe even a pound or kilo heavier due to water storage – not a bad thing for a long event!)

If you have questions about this topic or any other ideas for coaches corner please contact me at greg@paceperformance.ca

Greg Pace

Brotherly Love; Mine Over Matter Race Report by Alex Boyer.

Let’s make it clear from the beginning; my little brother Francis beat me last Sunday in his first triathlon.

In January while being home for his university co-op, Francis asked me to coach him for his first triathlon.  He is already a great mountain biker and a natural runner so his challenge would be the swim and the transitions.  He decided to do the full distance at “mine over matter” since it fit his skills and he wouldn’t have to fight as many people in the water.  Another thing you need to know is that everything my brothers tries, he will succeed in a few tries.  So every Tuesday and Thursday we would go for the 5:30am swim and Tuesday night would be our brick workout and our dad would join us for a long spin on Saturday mornings.  When the month of May came and Francis was going back to school, I knew I would have to work hard if I wanted to beat him (that is what big brothers do, right?).

But things didn’t go as planned, and my wife and I not only bought a house, but also managed to move the weekend before the race.  While I was packing, painting and moving Francis had his feet up studying.  The day before the race we went to Kelso to try the wetsuit Francis rented and I got a bit nervous because he seemed fast and I knew the swim was the only place I could get a good gap on him.

On race day we got ready and when the horn went on everything was going good but I went a little bit too wide and covered more distance then I should have.  At about 300m mark I saw Francis floating on his back I first started to worry a bit, but then I realized that this could be my perfect chance to get ahead of him.  So I continued swimming, there were lifeguards after all.  I got into transition after an okay swim to my standards just to discover that my little brother was already out on the bike course.  My bike went good considering how muddy it was, I wish I switched my tires to my mud ones but it was too late at that point.  I was able to pass many people on the bike especially while climbing the Glen Eden hill twice.

I got into t2 where my brother’s bike was over all my stuff so I thought about making a formal complaint considering that one of the officials was looking at me the whole time.  On the other hand, it was not such a great idea since he was my ride home.  The run was even muddier than the bike and quite slippery.   Many racers including myself pulled some strange dance move while going through the trails.  When I was heading into the forest, my dad told me  that Francis had 3 minutes on me and I knew he would just pile on that with a crazy run that he can easily put together.  So I enjoyed the challenging run course and made my way to the finish line.  One of the reasons the run course was fun was because I was getting cheered by fellow TCoC members.  It made me run a little bit faster each time, too bad you couldn’t be in the water.

In the end Francis finished 2nd in his division, but as a big brother I need to point out that there were only 2 people in his division and I finished 3rd in a division of 6 people.  “Mine over matter” was in my opinion another great race and this year being the Canadian Championship there was more competitors which was pretty cool.  We both enjoyed our race and qualified to go to Germany next year which I’m seriously considering and Francis might join me depending how university goes.

So in the end, I might of not beat my little brother  on the course, but I ended up with my first house and a little brother  that wants do more triathlons.