Muskoka IronMan Training

If you have signed up or are thinking of signing up for the new IronMan Muskoka, August 30, 2015, there are some great training options for you thru the TCoB and PACEperformance.

Three different levels of participation allow you to train with the group a little, or a lot.  Special “On the Route” training weekends will prepare you for the course and all that may come on race day.Preview of “Mitt flyer”

MITT pricing jpeg

Swim Programs for the Fall & Winter

Two Pools with options for weekend, day-time and evening instructed swim programs:  SWIM RIGHT, & OAKVILLE NATIONAL FITNESS  have the programs to help your improve your swim this fall and winter.

SWIM RIGHT:  A Collaboration between PACE performance, TCoB, Muskoka IronMan Training Team and Neworld Tri Shop.

Coaching and Goals

     All sessions will be coached.  Workouts and tech sessions are geared to each participates ability.  Each session will be a combination of 45 mins tech and 45 mins workout. (w added technical work if needed).  Swimming is the only triathlon sport that does not get faster with time spent training.  Increasing technique is the only way to save time in your swim.  Perfect practice makes perfect.  This program will have advantages for even the most accomplished swimmer.  Small technique increases can be make a significant change in swim times.

Ana Lemus, Coach – Ana has coached triathletes ranging from beginners to elite for over 4 years, and has competed in all distances from sprint triathlons to IronMan distance events for the last 7 years. She is an extraordinary communicator and her ability to connect with and empower people are great assets to her coaching skills. She is also a USAT Triathlon Coach, Mad Dogg Spinning Certified, Les Mills CXWORX Certified, and NCCP certified.

Dates:  Sundays January 4 – May 17, 2015

Time:  8:30 – 10:00am

Location:  Angela Coughlin Pool, Burlington.  2425 Upper Middle Rd.

Price:  PACE / MITT clients: $299 + HST = $337.87,   Non-PACE / MITT clients:  $340 + HST = $384.20

Space is Limited to 30 participants.  Contact Greg Pace at:   or Ana Lemus at:



Oakville National Fitness, one of our sponsors, is starting swim training programs with Elizabeth Primrose on September 25 to help adult triathletes prepare for the 2015 season. The schedule is:

TRIATHLON TRAINING (10 max) – 12 weeks for $240 plus HST

For intermediate and advanced triathletes who would like to improve their speed, stamina, pacing and sighting in front crawl.

  • Mondays, 7-8pm, September 29 to December 22 (no class on Oct 13)
  • Tuesdays, 12-1pm, September 30 to December 16
  • Wednesdays, 8-9pm, October 1 to December 17

BEGINNER SWIMMER TRIATHLON TRAINING (10 max) – 12 weeks for $240 plus HST

For beginner swimmers who would like to improve their technique and stamina in front crawl.

  • Thursdays, 7-8pm, September 25 to December 18 (no class on Oct 16)

For more information or to register, visit Oakville National Fitness, 474 Iroquois Shore Road, or call 905-842-2366 ( 

Elizabeth Primrose, Coach –  is a former member and coach at TCoB. She was the first ever Canadian Professional Triathlon Champion in 1988 and the 2011 Ontario Professional Triathlon Champion. Elizabeth is a NCCP certified triathlon, swimming and running coach.



Nutrition for Healing and Injury, by Claudia Hutchinson

Claudia Hutchinson (Certified Nutrition Practitioner),  spoke to our group on Tuesday, July 29th at the brick workout and gave us all a great deal to think about when it comes to what we put in our bodies.  What we eat can help us train harder, longer, faster, but most importantly, it can help us heal and recover from injury.

She started off with a quote from an article from Matt Fitzgerald  called “The Physiological Impact of an IronMan on the Human Body”.  READ THE ARTICLE

Claudia sums up her lecture with these notes for us:

Post Workout & Race Recovery
  • Have a snack within 30 to 60 minutes of completing a hard workout or race
  • Purpose to restore glycogen levels, decrease cortisol levels, and repair muscle micro-tears
  • Snack needs to be 3:1 ratio of carbs:protein
  • Hammer Nutrition’s Recoverite has this ratio built in so you don’t need to do the math, another good product is Vega Post Workout
  • Add MojoMax Recovery Powder or the shake, the primary ingredient is L-Glutamine, which is your key recovery amino acid
  • To keep your Immune System strong eat lots of colourful fruit & vegetables!!!
Nutrition for Healing an Injury
  • Inflammation must be managed, remember it is increase blood flow to the injured area that brings lots of healing properties, so don’t squash it completely.
  • Macronutrients are:
  1. Good Fats
  2. Protein
  3. Carbohydrates
  • Good fats are anti-inflammatory and bad fats (trans and animal) are pro-inflammatory.
  • Eat 2-3 servings of good fats per day: avocado, olives, nuts, seeds, nut oils, olive oil, flax & chia seed, and cold water fish like sardines, mackerel, & salmon
  • Protein repairs soft tissue: muscles, tendons, and ligaments
  • Aim to eat a little more protein but not all at one meal, spread your intake throughout the day so you are constantly sending it to the injured area so it can do it’s work and repair.
  • An example would be to eat a couple of eggs or protein smoothie at breakfast, salmon or tuna on a big salad for lunch, and a stir fry with chicken or organic tofu for dinner.
  • Carbohydrates have loads of micronutrients which are vitamins and minerals
  • Vitamin A, C, D, Copper and Zinc facilitate the healing process
  • Vegetables high in Vitamin A are Sweet Potato, Carrots, Squash, Spinach
  • For Vitamin C eat Red Pepper, Citrus, Kiwi, Broccoli, Cantalope
  • For Vitamin D eat fatty fish
  • For Copper Seeds, Cashews, Walnuts, and Lentils
  • For Zinc eat Poultry, Oys ters (very high), Crab, and Red Meat

Final Tips:

  • Eat enough calories so you can heal, we often cut back when training volume is reduced, be careful not to cut back too much.
  • Eat at regular intervals throughout the day. The goal is to continually supply nutrients to the body and the injured area so it can heal 24/7!
  • Stay hydrated, water plays a very important role in the healing process.

You can contact Claudia at:



My Cottage Triathlon, By Darin Graham

Cottage country – it calls you to swim, bike and run.   If you are lucky enough to spend some time in our beautiful north, you will agree that there is nothing like an early morning swim in a clear lake, a mostly car-free bike ride along a shaded rolling road and run thru a pine tree scented trail.  Ahh, the cottage….  So what better place to do your own race.  Especially if the official one got rained out (or you were too chicken to participate).  Darin Graham did just that, and his story is quintessential cottage………..

I had hoped to do the Sprint Tri at Gravenhurst on Sunday, but alas the weather didn’t cooperate.  None the less, it was a fun day with a little story behind it that I’d like to share.

I had gone up to my wife (Jane) sister’s cottage on Lake Muskoka with Jane, her sisters and their husbands to stay just outside of Gravenhurst for the weekend.  We did it for the race last year and it worked out well.  But on Sunday night it was raining really hard, and when I got up at 5:30am the wind was howling, the waves high and the rain belting down.  At 7am it had settled a bit, but barely with high waves and solid rain…and now thunderstorms predicted for 9-11 am right during the race.  I don’t like biking in rain as its too slippery for chicken me, so back to bed and wait for the next race.

We did get out to the race to see the die hards in action.  We arrived just as the first group was coming out of the water.  Like the rest of the crowd protected by our umbrellas, we cheered them on.  I didn’t see anyone I recognized but hoped the best for everyone.  Although the bay was sheltered and the waves not too bad for the swim, the rain picked up just as the bike portion started and the transition zone was filled with muddy puddles.  Maybe they had turned the event into a Mudder and didn’t tell anyone.  After everyone was off on the bike we decided to leave because the rain was just not welcoming.

I was a little depressed not having raced that morning, but knowing that I had made a good choice for me.  In the early afternoon the wind died down a little, the waves weren’t too bad on the open lake, the rain had stopped and the sun was trying to come out.  My bike was standing beside the cottage and my tri gear all ready to go…both them and myself sad because we didn’t get out.  So, I decided to do the first annual Alternative Gravenhurst Tri.  Jane got in the kayak as the safety boat and my brother in law John (who is a good swimmer) and I started out across Lake Muskoka for the 750m swim.  John turned back after 100m as it was too cold, but I pushed on through the waves.  It was my first time in waves of any sort (about 1 foot from peak to trough) but I touched the goal point and returned back against the wind and waves.  It felt good as I came out of the water…thanks to some open water training with Beth at Gulliver’s.

I had used the front porch of the cottage as the transition zone and the family were waiting there cheering me on and taking pictures.  I got on my bike and off I went.  They had just paved some gravel roads around the cottage area that now made a good loop for biking.  Steve and Maggie (sister and brother in law who own the cottage) wanted to know how big the loop was for biking themselves.  It was very hilly…much more hilly than the actual Gravenhurst Tri.  The loop was only about 18km so I did some extra to make up the required distance.

On my return at the end of the driveway everyone was cheering and making noise with the clappers.  In the transition, Steve and Maggie were waiting in their running gear.  Both of them run but hadn’t been out in a month or so and thought it would a great time to get a run in.  All three of us headed out to tackle the 5km loop of gravel and paved roads that they use for their typical morning run.  Steve is a solid fast runner so I had to push it to keep up with him on the hills.image2

Before I knew it I was back at the finish line with the crowds cheering me on.  And I had come in 1st place!!!  It was more hilly than the Gravenhurst Tri I did last year and I guess I shaved about 10min off of that time.

The whole family got involved and it was a great way to spend the afternoon after a very dreary and disappointing morning.  The race may not be official but it certainly was fun for everyone.





Splash and Dash



Matt Robertson – winner of the first Splash and Dash.

By Ana Lemus:   Wow! That was cool! Like, literally!!! The water temp is low and we still managed to get some crazies in the lake for our first SPLASH and DASH!! on Wednesday July 9th.
CONGRATULATIONS to Matt, Tanya, and Eric for winning 1st, 2nd and 3rd! Great workout to all ! We are amazed at your bravery and great sportsmanship!!!

Join for the next one (hopefully for a little longer swim if the water temperature co-operates)  on Wednesday Aug. 6th.


IronMan Austria Race Report, By Greg Pace


IM Austria

Klagenfurt doesn’t really roll off your tongue, and it doesn’t sound like a world class venue for an Ironman (but I think the Austrians may say the same for Muskoka!)

But believe me it is a fabulous race venue with a lake the colour of a (well  kept) backyard swimming pool, some incredible vistas on the bike and a wickedly spectator friendly run route (that is just crazy flat).

On race morning we were greeted to a full-on double rainbow, so full you could practically see the pot of gold at each end, plus the race site was out of the rain, how great is that?

Our team of PACEperformance racers and cheer squad may not have been the biggest but we were certainly noticed!

Racers included IronVirgins Francesca Ricci, Brian Carr, IronVets Kathleen Robb, Chris Walsh, Peter Cook, Derek Rivers, Larissa Robinson and Gailio Burgess!

I could relate to you the significance of this race for each of our TCoB/PACE team members, but instead please ask them individually about their race.  I thought I might just relate to you some vignette stories from our experience on the day.

Swim Stories


The swim goes out and around the lake for 2.8k and then down a 20 foot wide canal for the last Km, so every time the swimmers would take a breath they would see spectators 3 deep on each bank yelling and waving. We had stationed ourselves 150m on the dry side of the swim exit – a perfect vantage point to wave our Canada flags and see our guys exit. Derek Rivers lead out of the water (and in fact lead our entire team all day long!) although Francesca was clearly the happiest of all 3000 participants to be on dry land – followed by B (i.e. Brian Carr).  Just as B exited the swim we heard the bike race announcer say “Peter, your front tire is flat”, as a coach I heard this and thought, nah it can’t happen twice, and there are a ton of Peter’s in the race! But then … “Peter from Canada your front tire is flat”,  (and it did happen twice – the first time was in Lake Placid for Doctor Cook), so with 1000 screaming fans Doc Peter had to change his tire with 500 of those fans shouting instructions about the best way to do it!  After only 3-4 minute our nimble fingered Doc was hammering out again on the bike.  Could the flat have happen at a better spot?  I don’t so, with so many people and such crowd support Peter was a hero!

Bike Stories

The cheer team got on buses that took 65 mins to get to the wickedest hill on the double loop route.  The bus ride was harrowing, on tiny gravel roads with 300 foot drops on each side and other busses coming the other way – our heart rates were higher than the cyclist’s!  But we got to be loud obnoxious Canadians for a change – with our 2 big flags we barricaded the tour du France type fan supported climb.  As our team mates road by we were happy to play bull fighter and “toro” them through the Canuck flag barricade.  We missed the speedy Dr Derek and the crazy fast Dr Christine Walsh (man we had a lot of Doctors eh?) but we were more than happy to see the smiling pearly whites of every other team member coming up the hill.

Back on the bus to watch the run.

Run Stories

So the run goes out to Krumpendorf (5k) and back to the race site then into downtown Klagenfurt, through the outdoor pub and restaurant mews around the “pucking Dragon” (6k) and back to the race site and then repeat!

We were able to see our teammates 5 times each on the run.  It was fantastic to watch how peoples gait changes as they get tired but also to watch how their body language perks up when they see people they know!

Dr Derek was a hurtin dude as he came through after the first lap – with his prosthetic like leg brace his ailing knee was just fine but his back was a mess, so our drug team was able to find him some advil on the route and on his third time by (30k point) he may not have been happy but he was solid!

Chris Walsh was next, she stopped open her arms wide and said “yah only Around the Bay to go”.   I think we all shut up and thought ooh yuk – bad imaging!  But she was all smiles all day!

Gail came next, with hurting feet (Morton’s neuroma) and was inches from calling it a day.  But in true Gail fashion we agreed she would run to the next aid station and decide there.  From then on she was a house on fire.  This race was her Ironman swan song so our goal was to finish it and enjoy the process, and that is exactly what happened (however you should know that Gail has NEVER finished off the podium in any Triathlons since she started 6-7 years ago – that is a nutso stat!)  So winning was not the motivator but it happened anyway.  (side bar- in the women’s 60-64 age cat – we had the top 4 finisher! Canadian ladies rock)

Larissa came next – how tough is this chick – she broke a toe in the swim (as she puts it “on someone’s face”) but continued on the run. Like a truly focused athlete,  the minute she finished the race she could not walk – she has the power of focus! (note,  she also a had a 25 minute PB that included 14 – washroom breaks!)

B – who doesn’t like Brian,  a true crowd pleaser, always smiling and if he wasn’t half black and half Asian you would have thought he was a Greek God! Ripped, fit, smiling and always positive – he motives people around him.  He stuck to our 4 min run 2 walk strategy all day long – no deviations.

Kathleen had quad cramps in the first 2k of the run, frankly I thought she may be forced to walk the full marathon, but a little extra hydration, some salt and Carbos and she was dancing for the rest of the day.  Every time she came by she was moving strong and chugging away (little did she know she was 3rd in her age cat, and thanks to Gail who was first and turn down the KONA spot,  as would Mary G, so our Girl Kathleen in now KONA bound KATHLEEN!)

Francesca – a swim survivor, a bike newby but a running fool!  I had the “pleasure” of running with Francesca from 30k to about 33 k of the race, and barely kept up with her, she was totally ripping it up, and able to speak in full sentences while she was grinding me into the Klagenfurt ground.  Her run was amazing and her finish inspiring.  Always smiling and always pushing!

Peter Cook – Peter got soaked – it poured with rain the last bit of the run. I am sure his shoes are still wet.  It got incredibly dark with literally the only light at times from lightening!  I had the very distinct pleasure of running Peter to within 500m of the finish line,  at points running 60 seconds walking 60 seconds but never wavering, always feeling like we were lost in the rainy black forest (all the route volunteers had run for cover from the storm), but hearing “you are an Ironman” again and again. No one deserved hearing it more than our determined Doctor!

So I am sure no one read this entire blog to the finish – let me know if you did (you win a PACE hat!).

But safe to say June 29 2014 will be one of the proudest moments of my coaching career.  As always those who seek motivation end up providing motivation to others!  Thank you team for your motivation!




Summer Swim Programs – Open Water, and Pool

8 weeks for $160 plus HST – maximum of 10 triathletes per session
With Beth Primrose
The training sessions are for triathletes of all abilities, beginner to advanced, who would like to improve their speed, stamina, pacing and sighting for events this summer.
Mondays, 7-8pm, June 30 to August 25 (no class on Aug 4)
Wednesdays, 7-8pm, July 9 to August 27
Thursdays, 7-8pm, July 10 to August 28
Fridays, 6-7pm, July 11 to August 29
For more information, contact or 905-580-4761.
To register, visit Oakville National Fitness (474 Iroquois Shore Rd) or call 905-842-2366.




OPEN WATER SWIMMING:  Coached by Miguel Vadillo:  (Various locations and times) see flyer below….

To sign up for Open Water Swimming contact Miguel Vadillo at:

“Open Water swim programs with Miguel”

Second Uniform Order – This Friday, May 23

Helene Desrosiers will be placing a second order for uniforms this Friday, May 23rd.  Only those pieces purchased in advance will be ordered.

Don’t miss out on having a piece of TCoB clothing – great new look this year with high quality Louis Garneau design.  Men and women’s tri top, tri short, jacket, arm warmers, gloves and hat are all available to order on-line on our shop page. 

Contact Helene for any questions on fitting at:

Climbing Challenge for May

Join other members for a monthly challenge – this month its getting your bike up the hills…

Contact Ana Lemus at: to sign up, there is still time for this month’s challenge.