Cheryl's Transformation: Member Spotlight
Cheryl's Transformation: Member Spotlight

Cheryl's Transformation: Member...

Cheryl realized she was ready to make a change in her life. She started with her diet...

Cheryl's Transformation: Member Spotlight

Lifestyle

Cheryl's Transformation: Member Spotlight

Cheryl realized she was ready to make a change in her life. She started with her diet and then knew it was time to add fitness back into the plan. After training with Mike for 6 months, Cheryl has lost an additional 34 lbs and has seen an 11% reduction in her body fat! 

5 Minutes with Meg: No Better Time to be Grateful
5 Minutes with Meg: No Better Time to be Grateful

5 Minutes with Meg: No Better Time...

I’ve been thinking a lot about…

… being grateful. I...

5 Minutes with Meg: No Better Time to be Grateful

Lifestyle

5 Minutes with Meg: No Better Time to be Grateful

I’ve been thinking a lot about…

… being grateful. I know. Pretty clich√© this time of year. But gratitude is such a powerful, positive emotion, I just couldn’t help myself.

7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate
7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate

7 Tips for a Happy, Healthy...

Thanksgiving marks the start of the holiday season – a season when we tend to eat...

7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate

Lifestyle

7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate

Thanksgiving marks the start of the holiday season – a season when we tend to eat excessively. I mean, who can blame us? But, this year is going to be different, and here’s why…we’ve got the top SEVEN tips to help you with portion control that will, ultimately, help to stave off the holiday bulge.

Is Shockwave Therapy Right for You?
Is Shockwave Therapy Right for You?

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Shockwave therapy is a non-invasive alternative to surgery for those suffering from...

Is Shockwave Therapy Right for You?

Lifestyle

Is Shockwave Therapy Right for You?

Shockwave therapy is a non-invasive alternative to surgery for those suffering from many joint and tendon disorders. Everyone with soft tissue injuries can benefit from shockwave therapy.

Take Your Golf Game to the Next Level in the Offseason
Take Your Golf Game to the Next Level in the Offseason

Take Your Golf Game to the Next...

Now that fall is upon us, let's face it - the golf season is winding down. Insert...

Take Your Golf Game to the Next Level in the Offseason

Lifestyle

Take Your Golf Game to the Next Level in the Offseason

Now that fall is upon us, let's face it - the golf season is winding down. Insert sad face. For some, that would mean putting the clubs away until spring and spending your winter dreaming about the course; instead, you can use this fall and winter to assess, train smart, and strengthen your body-swing connection.

5 Minutes with Meg: Feeling Overwhelmed? Me Too!
5 Minutes with Meg: Feeling Overwhelmed? Me Too!

5 Minutes with Meg: Feeling...

I’ve been thinking a lot about …

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5 Minutes with Meg: Feeling Overwhelmed? Me Too!

Lifestyle

5 Minutes with Meg: Feeling Overwhelmed? Me Too!

I’ve been thinking a lot about …

…being overwhelmed.  Lots of starts and restarts happening around us right now.  All that change is awesome.  It’s crucial for growth, ongoing engagement, stimulation, and, ultimately, a happy fulfilled life.  And it can be crushingly overwhelming sometimes.

Member Spotlight: Michael
Member Spotlight: Michael

Member Spotlight: Michael

Most clients come to a session with their personal trainer ready to work, but very few...

Member Spotlight: Michael

Lifestyle

Member Spotlight: Michael

Most clients come to a session with their personal trainer ready to work, but very few come as prepared as Michael! Beginning in 2006, Michael has joined me at the Toronto Athletic Club three times a week for training; and we’ve been consistently working together ever since.

What it Takes to be an Ironman...
What it Takes to be an Ironman...

What it Takes to be an Ironman...

On August 19th, 2018, just under 3000 eager athletes, including 581 first...

What it Takes to be an Ironman...

Lifestyle

What it Takes to be an Ironman...

On August 19th, 2018, just under 3000 eager athletes, including 581 first timers, ages 18-80, raced in the 6th Annual Ironman Mont Tremblant. I was included in these athletes, along with our members Darcy and Tom Wefers and Louise Engelmann.

Self-Care Strategies for Stress Reduction & Wellness
Self-Care Strategies for Stress Reduction & Wellness

Self-Care Strategies for Stress...

Did you know that August is Wellness Month? While we near the end of the month, we...

Self-Care Strategies for Stress Reduction & Wellness

Lifestyle

Self-Care Strategies for Stress Reduction & Wellness

Did you know that August is Wellness Month? While we near the end of the month, we wanted to share a few strategies that you can (and should) incorporate into your daily life to reduce your stress and improve your overall well-being all year long! 

Helpful Tips for a Better Night's Sleep
Helpful Tips for a Better Night's Sleep

Helpful Tips for a Better Night's...

Jumy Kim, the Adelaide Health Club's Traditional Chinese Medicine and Acupuncture...

Helpful Tips for a Better Night's Sleep

Lifestyle

Helpful Tips for a Better Night's Sleep

Jumy Kim, the Adelaide Health Club's Traditional Chinese Medicine and Acupuncture Specialist, explains how poor sleep is one of the most common concerns in her practice and gives some helpful tips for a better night's rest.

Have You Tried Bulletproof Coffee Yet?
Have You Tried Bulletproof Coffee Yet?

Have You Tried Bulletproof Coffee...

It may sounds strange but it’s actually pretty darn tasty. So what is Bulletproof...

Have You Tried Bulletproof Coffee Yet?

Lifestyle

Have You Tried Bulletproof Coffee Yet?

It may sounds strange but it’s actually pretty darn tasty. So what is Bulletproof coffee anyway?

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Good Vs. Bad Sugars

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Everyone “knows” that sugar is bad for you — but are there...

Good Vs. Bad Sugars

Lifestyle

Good Vs. Bad Sugars

Everyone “knows” that sugar is bad for you — but are there “good” vs “bad” sugars?


First things first, there is a big difference between added sugars in boxed/bagged/packaged foods such as candy, pop, cookies, etc vs natural sugars in whole foods such as fruits, vegetables and whole grains.

How To Strengthen Your Core Without Harming Your Lower Back
How To Strengthen Your Core Without Harming Your Lower Back

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You are doing sit-ups and crunches to build that six-pack, but your back gets sore. So...

How To Strengthen Your Core Without Harming Your Lower Back

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You are doing sit-ups and crunches to build that six-pack, but your back gets sore. So how are you going to build those washboard abs without hurting your back?

How Alcohol Consumption is Related to Fat Loss
How Alcohol Consumption is Related to Fat Loss

How Alcohol Consumption is Related...

There seems to be this notion among the average gym goers that it is okay to drink...

How Alcohol Consumption is Related to Fat Loss

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How Alcohol Consumption is Related to Fat Loss

There seems to be this notion among the average gym goers that it is okay to drink certain alcoholic beverages, because they contain zero calories. Vodka and soda is the go-to that I always hear about. 

Effects of Alcohol on Building Muscle
Effects of Alcohol on Building Muscle

Effects of Alcohol on Building...

Let's just jump straight to it! If you want to build muscle, which is a tough task...

Effects of Alcohol on Building Muscle

Lifestyle

Effects of Alcohol on Building Muscle

Let's just jump straight to it! If you want to build muscle, which is a tough task on it's own, you definitely want to stay away from alcohol consumption.
 
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Do I Need To Go Gluten Free?
Do I Need To Go Gluten Free?

Do I Need To Go Gluten Free?

Gluten (a protein) can be found in wheat, barley and rye.

With so many...

Do I Need To Go Gluten Free?

Lifestyle

Do I Need To Go Gluten Free?

Gluten (a protein) can be found in wheat, barley and rye.

With so many processed foods on the market today, it can also be found hiding in salad dressings, condiments, deli meats and even candy. This makes giving up gluten a bit more tricky, and why should we do that in the first place?

Exercise and the Aging Brain
Exercise and the Aging Brain

Exercise and the Aging Brain

June is Alzheimer’s and Brain Awareness Month. In an effort to spread awareness...

Exercise and the Aging Brain

Lifestyle

Exercise and the Aging Brain

June is Alzheimer’s and Brain Awareness Month. In an effort to spread awareness about brain health, we are here to talk about Exercise and the aging brain.

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9 Unexpected Things That Happen...

When our schedules become busy and stress levels raise, we tend to skip our workouts...

9 Unexpected Things That Happen When You Abandon Your Workout Routine

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9 Unexpected Things That Happen When You Abandon Your Workout Routine

When our schedules become busy and stress levels raise, we tend to skip our workouts and let our busy lifestyles get the best of us. We’ve all been there, and that’s ok.

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Cracking Your Back - Is it Good for You?
Cracking Your Back - Is it Good for You?

Cracking Your Back - Is it Good for...

Vanessa Foucher, Adelaide Clinics Physiotherapist talks to us about cracking your back,...

Cracking Your Back - Is it Good for You?

Lifestyle

Cracking Your Back - Is it Good for You?

Vanessa Foucher, Adelaide Clinics Physiotherapist talks to us about cracking your back, and the effects it may have. 

Adelaide Club Member Competes in First Ironman
Adelaide Club Member Competes in First Ironman

Adelaide Club Member Competes in...

Stephen Hamer, a 12 year member of the Adelaide Club, just completed his first...

Adelaide Club Member Competes in First Ironman

Member Profile

Adelaide Club Member Competes in First Ironman

Stephen Hamer, a 12 year member of the Adelaide Club, just completed his first Ironman!

We had an opportunity to spend some time with him; to find out his motivation for competing and to better understand what goes into accomplishing such an incredible feat.

Quest for Ironman Mont Tremblant (IMMT)

Quest for Ironman Mont Tremblant (IMMT)
Posted: Sep 22, 2017

Darcy Wefers has worked with Clive Caldwell for 18 years at Head Office of the Cambridge Group of Clubs. Darcy and her husband, Tom, set a goal last year to complete a full Ironman (a triathlon consisting of 3.8km Swim, 180km Bike, 42km Run) in Mont Tremblant on August 20th, 2017.

As we had anticipated, both were successful in their attempt! We asked Darcy about the planning, training, logistics and challenges that went into this personal feat.

Why a full Ironman and why Mont Tremblant?

After completing a number of triathlons, including 2 Half Ironman distance races (Peterborough, 2014 and Muskoka, 2016), we wanted a bigger challenge and had heard so much about the picturesque setting at Mont Tremblant, the volunteers, and the commitment of the entire region to make IMMT an incredible experience.

How did you prepare for IMMT?

We thought it was important to work with a coach who had completed an Ironman personally.  We approached Blair Larsen, a personal trainer at the Adelaide Club. Blair has 17 years of experience and, among many certifications, is an IM Coach. He has completed 8 Half Ironmans, 5 Full Ironmans and represented Canada at Worlds ITU twice. Blair's personal experience combined with his qualifications – and, above all, patience for our never-ending questions – was the perfect combination.

What was the training plan and commitment leading up to the race?

Our training plan was created by Blair and downloaded to an app called Training Peaks that we could access on our phones or iPads. Typically, each week had 2 workouts in each discipline – one shorter workout that focused on drills and speed, and one longer workout that focused on distance, endurance and form. Nutrition and hydration are the fourth discipline of triathlon and the longer bikes and runs allowed us to practice eating and drinking to figure out quantities and technique.

Training Peaks example workout


The training time commitment ranged from about 8 hours per week in the winter months, to 10+ hours in spring, to 14+ hours as we neared our full Ironman. Needless to say, house and garden chores were neglected, social invites declined and bike maintenance, eating well and sleep took top priority.

Our race plan included an indoor triathlon, a sprint distance outdoor triathlon to practice transitions and racing in our wetsuits.  In June we travelled to Mont Tremblant with Coach Blair for a training camp to swim, bike and run the actual course. The Mont Tremblant area has routes that are permanently marked for athletes to practice all season. Blairs past experience competing at Tremblant was invaluable as he accompanied us on the course. Lake Tremblant was a very cold 59 degrees and during the 3.8km practice swim, I experienced severe cramping in both legs that required some floating and stretching – Blair stayed with me the entire time. I think it took the rest of the weekend to warm up!

It was truly an advantage to bike the exact IM course and experience the 8km climb up Chemin Duplessis. The running was picturesque on converted rail trails with golf courses or water on either side. Blair gave us a tour of the village and pointed out transition areas, change tent location and the famous finish line were we hoped to be declared an Ironman!

Our next training triathlon was in July at the Muskoka Half Ironman. This was exciting as we were familiar with the course from 2016 and both did personal bests.

What were the days leading up to the Ironman like?

On the Thursday before the Sunday race, we drove to Tremblant with our 19-year-old son who was coming to cheer us on, help with equipment and communicate to friends and family on our progress. We unpacked and went directly into the village to take in the vibe that was starting to build among the triathletes. It was raining, but everyone was still smiling and looking forward to race day. Friday was athlete check-in and we received our race packages. Saturday was bike check-in and while prepping my bike I found a small piece of glass embedded in my tire! I quickly bought and installed a new rear tire as I didn’t want to take any chances.

August 20thRace Day!

The alarm was set for 4:30am and although it was still dark, the rain had stopped. We had breakfast, lots of water, some coffee and of course the very important bathroom visit! With our tri suits on and our wetsuits, goggles and caps in a bag we made our way to athlete marking to get our race number and age on our arm and calves. We then went to pump and check tire pressure on our bikes before heading to the lake for the swim start. The method for the swim start was “self-seeded”, which meant placing yourself in the line-up according to your predicted swim finish.  This is where my husband Tom and I said our goodbyes (he's a faster swimmer and was much further ahead in the line-up).

After singing "Oh Canada" and witnessing the jet fly-over, the professional triathletes started their race. It was then time for the 1,900 athletes to begin. 12 at a time, 5 seconds apart, we were told to enter the water.

The water temp was 69 degrees and with a wetsuit was very comfortable. Both Tom and I had great swims and came out of the water according to plan.

After the volunteers “strip” your wetsuit, you run 800m on carpet to the transition tent to prepare for the bike portion. By this time, the sun was starting to shine and the cheering crowds were plentiful.

The bike route was two 90km loops on closed roads that included Highway 117, a quick trip in and out of St. Jovite and an 8km climb up Chemin Duplissis. Unfortunately, Tom experienced some severe leg cramping on the second loop of the bike and his finish took longer than expected.

During the first loop of the run Tom and I saw each other on the course and I could tell he was hurting. The cramping was not as severe but still slowing his running ability. I asked if he wanted me to stay with him but he encouraged me to continue on at my pace and have a good race. He declared “even if I have to crawl, I will finish”! So I continued the first loop at a good running pace, knowing that my second loop would be more pedestrian due to fatigue and a foot injury I was battling.  The second loop was slower but I had a good power walk going and knew that this was the day I would become an Ironman!

I finished in 12:48 and Tom in 13:10 – we both heard the famous “You Are an Ironman” announcement from Mike Reilly and will never forget our experience of the entire day and especially running the last 500m being cheered into the finish by our son, close friends and hundreds of incredible IM supporters.

Needless to say, we are both signed up to do it again next year. IMMT 2018, we’re coming for you!!

 

 

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