The recent explosion of triathlon, particularly the popularity of the IM and 70.3 distances among the upper and middle class of North America (and well beyond) demonstrates just how extensively the sport is booming today!  This is subsequently accompanied by an increase in the number of coaches, camps, training options, gear...the list is seemingly endless!  If you want to head off to a training camp to improve your speed, endurance, or increase your overall training volume, it is not hard to find a solid coach with credentials and experience which takes place in a beautiful (often tropical!) location to suit your needs.  Not hard at all.  So how does one choose?  What separates?

This is not an easy question to answer, as there are so many variables, and I am certainly not advocating that there is (or should be) a one fit camp for everyone out there.  But largely it seems that the majority of athletes who sign up for a training camp of any type are looking for two key things to get out of their camp experience:

a.)  Improved fitness (often for a specific goal/race in mind)

b.)  To have fun in the process

I am going to start by briefly talking about the latter (b) rather than the former (a).  This is because I don't think that finding a "fun" training camp is a difficult thing to do.  Fun camps are virtually everywhere!  There are camps in gorgeous locations with highly amicable weather to boot, like-minded people to spend your day with, good food, tons of laughs and stories after repeated days of blood, sweat, and tears in a highly social environment.  (Good beer post training doesn't hurt either....but that's another blog post entirely.)  I think if you are a triathlete who genuinely loves the sport, that you would be hard pressed NOT to have a good time at almost any training camp.  Note that I said almost. :-)  This said, I am not going to spend any more time blogging about the "fun" aspect of a training camp.

Finding a coach, however, to lead a group who truly WILL improve your fitness according to your current personal ability level and goals - this is not so easy to find.  For this, you need a coach, who not only knows the fundamentals of training methodologies inside and out, can individualize these methods for each person within the camp, has exceptional organization skills, but also...one who has the brilliant balance of being able to push you to reach heights you did not know you could reach while maintaining a strong degree of compassion and humanism.  THIS is how we improve under the mentorship of another - by someone who has this balance.  Few know how to do this well, and I have never seen it done more astutely or effectively than by my own coach, Scott McMillan of Factor 9, based out of Penticton, B.C., Canada.  Home of the race to own all races!!!

Now, you may say that I am biased because he is my coach.  Perhaps.  But I really don't believe this to be the case.  There are oodles of  coaches out there and I hold tremendous respect and admiration for many of them and the work that they do with their athletes.  Truly, there are some superb coaches out there!  But I will say, and I say it with 100% conviction, that Scott is a special kind of coach.  He has that instinctual knack of knowing how to push the individual to be their best.  I have never seen anything like it, even with all my years of teaching experience.  THIS is why Scott is my coach, because I believe with every fibre of my being that he has the coaching ability to take me to where I want to go, and maybe, just maybe, even beyond.  And coming from someone with some lofty goals, this is saying a lot.

Then, at the same time, I watch Scott motivate and inspire ALL of his athletes, regardless of their past experience in triathlon or sport in general.  His objectively kind nature and professionalism is not to be surpassed.  He is a person that can coach the most determined professional athlete (who can also be very 'needy' with regards to communication and plans...ahem...I admit it) and then turn around and bring a completely inexperienced athlete to surpassing his or her own pre-determined goals.  That is special.  And when in a camp where the individual abilities and experience levels are often across the board, this is critical.

So, you're probably wondering when Scott is having his next camp?  Check out the links at the bottom of this blog for more info on this (July 18-25) in Pencticton, B.C.  I am super fortunate to have the opportunity to co-coach this with Scott this year and am really looking forward to it.  Not only am I in the midst of looking at including some coaching in my own 'repertoire' in the near future, but there is no one out there who I would prefer to learn from than the "artist" himself!

The camp will be focused on Ironman Canada preparation, which you can read about further on the links below.  For those of you who are looking to either complete IMC this year, or are looking to PR, you will not find a better scenario in which to do this.  This is not a camp that you just "do,"  Instead this is a camp where you come out realizing that you are far more capable that you ever expected.  A camp where you will indeed break down walls and barriers...and have some fun while doing it!  If your goal is IMC this year, you couldn't spend the week of July 18-25 doing anything better to prepare you for your race experience.  I personally guarantee you that.

 http://www.triathlonfever.com/camps/94-iron-blast-camp-penticton-bc-july-18-24-2010/240-iron-blast-camp-2010.html

 http://www.triathlonfever.com/component/content/article/59-big-base-spring-camp/183-iron-blast-recap.html

http://www.triathlonfever.com/coaching/about-us.html

After my second disappointment of the season in St. George with the DNF due to that stripped lock nut on my cassette (I think I'll always 'reel' over that one) the decision to race IM Coeur d'Alene was apparent within hours after the race.  I remember calling Scott and telling him that I felt I now needed to do Coeur d'Alene.  At first, we didn't decide for sure, as IM Canada has been the "A" race all year, but after some time to digest it, Scott and I both agreed that the Coeur d'Alene and Canada Ironman duos this summer would be very, very do-able, still allowing Canada to remain an "A" race...now it would just be sharing that status with Coeur d'Alene.  With increased base in my body from the huge bouts of training I have been doing compared to the last two years (when I was in the classroom) this has allowed me to play with the schedule a bit and to ensure proper rest, recovery, build, speed, and taper....between the two races... and to be in excellent form for both. 

Coeur d'Alene, until this time, had never been a race I had considered.  I always felt it would just interfere with Canada, so regardless if it was in my backyard, it always came second to the prospect of Canada, which is even more so in by backyard (and a race that is MORE than just a race to me.)  Gee...I'm lucky to have so many great races on hand!!!  Nice!  Anyways, as soon as the decision was made to race Coeur d'Alene, Scott made it clear that he wanted me to experience the course.  The turns, the twists, the variation...."that course can eat you alive if you don't know what to expect" I remember hearing someone say.  Regardless, the universe was trying to tell me something and I was heeding to its advice...just not sure how it would unfold yet.

 Then literally a few days after Scott told me he would like me to ride the course, I received an out of the blue email from a friend in Washington, Sam Barnes (who I met at Boise 70.3 last year just after racking my bike for the very first time at the pro bike rack which I was SOOO excited about!) Anyways, in the email he said, "If you'd like to come and train on the CdA course, let me know.  I have a place for you to stay and I know the course well...you'd have a tour guide!"  Now...when life simply puts things in your lap and says,"here you go" it's pretty tough to say no.  So, last weekend, Sam and I had an epic weekend training on the Coeur d'Alene course which he is also training for at the end of June!

I headed from Penticton on Saturday morning driving through the farm fields and mellow atmosphere of the rural US.  I am starting to find solace in driving through this part of the world, and really quite enjoy it.  Although the US and Canada are so similar, there is something distinct about being in the US that reminds you that you are not in Canada any longer.  It's subtle, but I enjoy it.  It's a reminder that you just never really know what to expect and that life truly IS an adventure if you so choose to live it that way.

 Sam and I met around 3:30 in the afternoon and right away hopped on our bikes.  Both of us were a bit lethargic, so we spun easily and chatted about the course and all other things discussed while out on the road.  We then did a 35 minute t-run to get the legs moving.  We both knew the next day would truly be...EPIC!  Sam happened to snap a cable (interestingly EXACTLY what happened to me at IMC last year) and so decided to ride the weekend in his small chain ring.  Good spinning for the legs for SURE!

 On Sunday morning we had a good breakfast and hopped on our way.  The clouds surrouding us were threatening constantly for a downpour...but it never happened.  The course is incredible.  The first bit swings out around the lake and back, then through the city and then into the rural 'poppers.'  There are some good ones out there, and you have to be mindful of them.  They may not be super long, but there are many of them...and some have some steepness to them that will stay with you all day if you go too hard.  You have to be smart with this section or the course really will eat you alive.  You cannot underestimate this section of the course. 

It was an awesome experience of 180 km. of riding. Just awesome.  Passing by signs on the road that said, "Beer and a haircut - 5 bucks." Love it.  Then a stand out in the middle of nowhere with gels, bars, drink....all for IM athletes.  The whole place has a good feel to it and I was so happy to have had the experience to ride this amazing course with exceptional variety before race day. 

Then after the 180 km. the steady run awaited.  2 hours of it...which included a loop of the course and the bit from the hotel to transition and back again which tacked on another 30 minutes or so.  Again...VARIETY is the name of the game.  There is always something different.  The scenery changes, the twists and turns of the course....it's really different from any course I've ever experienced.  Beyond this, I was very pleased with how I ran for the 2 hours after the 180 km....and after some big weeks.  It was the confidence booster that I so very much needed in a time where the setbacks have seemed more numerous than the 'go aheads.'  But life is like that, and to learn resilience, toughness, and perseverance is just part of the deal.  In fact...I think that's what Sam said when we got back from our 180 km. of riding with the knowledge that a long/steady run awaited.  He said, "It's just part of the deal."  Yes, Sam...yes it is.  And the sooner we accept that life has these 'deals' and learn to embrace them...the better off we are!

Sam then headed off that night so that he could be back for surgery his wife was undergoing the next morning, and I proceeded to sleep in the next morning in my glorious king sized bed...and treated myself to breakfast in bed the next day. HOW AWESOME WAS THAT?  Pretty awesome!

Thanks again, Sam, for the amazing experience this weekend!  You're going to rock that course at the end of June and a Kona slot is for sure in your very near future!!!

I don't know about you...but spending a Sunday morning with a little swim, bike, run, in a location like this....not too shabby!  Joe and Sarah of Outback Events always put on a stellar race.  Not only do they put on this race (Wine Capital of Canada Olympic and Sprint Tri) but they also host the Oliver Half Iron, Desert Half (which was the Canadian Long Course Championships for many years), Cultus Lake Oly, and this year the Sylvan Lake Half.  Joe is also the race director for Ironman Canada, and has been for many years.  His wife Sarah is just one of the hardest working people I've ever seen.  Joe stands at the finish line of all the races and personally congratulates each and every finisher.  Like I say...these guys know how to do it right.  Thanks guys for letting me race with you last minute!!!!  I'm looking forward to Oliver.  Now on to the race report...

I wasn't planning on racing the WCOC Triathlon this year, as technically, I should be on the final stages of recovering from IM St. George, but as well all know...plans changed after that stripped lock nut on my cassette.  No recovery required for a race you only completed 2 hours of.   Scott wanted me to put in some intensity this weekend after a substantial week with a long run and a 7.5 hr. day on Thursday which was largely at Ironman pace.  Then with longer bike on Saturday (the day before the race) this was the first time that I was entering a race of any distance completely un-tapered (is that a word?)  My legs were aching from some of the squats and lunges I did prior to my big day on Thursday and I was rolling around on Trigger Point on Saturday night hoping I would wake up with legs that didn't feel like wood blocks.  Yes, that would be nice. 

I woke up and my legs felt all right, not great, but they weren't supposed to feel great.  The whole idea was to push through the fatigue and put out a hard effort for an hour.  At first, I had wanted to do the Olympic distance when we started looking at the race, as it's "the longer the better for this slow twitch humanoid"  but when Scott said he wanted me to do the Sprint instead so that there would be less recovery time, I wasn't going to argue.  Let's see now....one hour of red line pain while already tired....or two?  Not much to decide!!

The swim went by in the blink of an eye.  750 meters....BAM - over!  I came in somewhere around 12 minutes, but not sure exactly as the swim included my transition on the results page.  I was happy to have come out with/or very close to the other women in the race as usually I'm stuck chasing, but not today.  That was nice.  The water had been like glass and the temperature, compared to frigid St. George, was lovely!  After the 12 minutes and change of thrashing in the water, transition went smoothly and off we went.

On the bike I hopped on the bike absolutely PSYCHED that was not sick or dealing with a completely loose cassette.  Gotta love it when you don't have either of those issues coming out of the swim!   SIGH.   Interestingly, however, on the first hill I shifted incorrectly (or something) and my chain fell off and I couldn't grab it.  I nearly flipped a lid...as my whole goal was to finish this race...JUST GET TO A FINISH LINE, JANELLE!!!  If I had a mechanical in this race...I think I would have sat in a ditch and cried.  I swear to you ALL that I maintain my bike....I have it checked...this was just a silly chain falling off episode from switchng gears on a steep hill.  But jeepers....I know!!! However, I jumped off the bike...pulled the chain that was stuck between the frame and chain rings and threw it back on.  Okay, off we go.  I was then full of adrenalin and put on the gas.  I then settled for the race of the race and came in the 20 km. at a clocking (on my bike computer) of 30 minutes and a few seconds.  (Again the results page shows this as longer, but this is because it included transition.)

Then the run.  Oh geez did this ever hurt.  I just couldn't find a rhythm after that first hill coming out of transition.  So, I just suffered.  My heart rate was through the roof and I knew I had popped it and wasn't going to recover...so it was just a matter of dealing with the intense pain.  My time was disappointing for me at 19 minutes and change but I have never been a fast-twitch girl....as my 10 km. split times in a marathon are close to my singular 10 km. times.  I have zero top end - never have and I'm sure I never will.  Instead I take a similar pace (just a tad slower) and can hold it all day.  Weird - I know - but this has always been the case. 

Did I cross the finish line?  FINALLY - YES!  Let this be a new start to 2010.  Not only did I 'cross' the finish line, but I also crossed it in first place overall.  Someone told me it was a course record as well, but I haven't had that confirmed.  Not too worried about it...really and truly I was just glad to get a race in.  To start to erase the memories of China and St. George and to get this season going.  I will be racing Oliver in a few weeks (another of Joe and Sarah's gems) which will an excellent tune up in my own backyard for the big one - IM Coeur d'Alene on June 27th.  I'll be heading to Coeur d'Alene this weekend to do a ride with a buddy from the area, Sam Barnes...who has graciously offered to tour me around the course, which is apparently uber tricky!  So, stay tuned for the stories on that one coming up!

As a side note, I would like to congratulate everyone who raced this weekend at the Wine Capital of Canada Triathlon.  Scott had numerous new athletes racing their very first tri this weekend and their positive attitude was just awesome!  Besides myself, Factor 9's results were as follows: Jen A. (5th OA, 1 AG), Scott (5th OA, 1 AG), Simon (2 AG), Jason (4 AG), Matthew (2 AG), Myriam (2 AG), France (4 AG), Joy (5 AG), Liz (4 AG), Meggan (7 AG, 1 PREG), Jacquie (2 AG), Maria (3 AG).  On that note, a special congrats to  Simon Craig (noted above) a personal friend of mine, also did his very first tri this weekend, although he is no stranger to racing (having been a Cat 1 road racer for years.)  and is now officially a "triathlete" who is getting ready for the big show at the end of August.  Nice work, everybody!