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Navigating the world of plant-based proteins

Triathlon Magazine Canada 1 week 6 hours ago

In the past decade, plant-based diets have been put forth as been a nutritious alternative to the highly processed Western diet. One such movement has been a push towards more plant-based proteins. While there may be many skeptics as to whether a plant-based diet can support the demands of endurance training, there is often the debate as to where people get their protein from when substituting in more plant-based meals.

Soy-products misunderstood, yet caution is needed

One commonly misunderstood debate is surrounding tofu and other soy-based foods (i.e. tempeh). In the late 2000s, a study was published raising concerns about soy-based foods and reproductive health. Many news outlets over-generalized the findings with headlines like “vegetarian diet may make men less fertile” without accurately and diligently interpreting the findings. As well as accounting for the vast limitations of the study, including the number of participants and their characteristics – obese/overweight and patients of a fertility clinic – and the reported (retrospective) intake of soy products per day. 

Related: Six performance benefits of adopting a plant-based diet

What this study does draw our attention to is that plant-based alternatives are not without caution, just like any diet. Balance and variety are required when looking to achieve a healthy diet. 

Soy-products, the good

Soy products, like tofu or tempeh, unlike other plant-based alternatives to meat, are a complete protein. This means that they contain all essential amino acids. Meats, poultry and fish are all are complete proteins, however, when it comes to making sure you get high-quality protein in a vegetarian diet, diligence is needed. Soy-products provide that assurance that what you are eating is filled with protein – good protein that will help your body recover and repair damaged tissues after training. 

Related: Canada’s Food Guide gets its first major update since 2007 Soy alternatives

If soy is so packed with protein and good protein, a person who has adopted a plant-based diet may become overly reliant on soy to get complete proteins. This may then increase the risk of unintended effects such as reproductive health – though this theory is more of a hypothesis and not enough conclusive evidence has been accumulated. However, like anything, too much of a good thing can be unhealthy. So what are some soy alternatives?

Tempeh and Edamame

Both tempeh and edamame are soy-based foods, however, they are more nutritious than tofu. Packed with more protein, fibre, and less processed, both are healthier alternatives to tofu – often seen as the ‘only’ soy-based product.

Quinoa, chickpeas, lentils and beans

Quinoa, a tiny seed is packed with protein and pairs wonderfully with lentils, beans and chickpeas. Ensuring you get all the nutrients and protein you need.


Yes, broccoli is a great tofu and soy alternative, highlighting the fact that you can get proteins from sources other than meat. A cup contains 5 grams of protein, and while you may not sit down a eat a whole cup, it pairs with other alternatives like hummus or quinoa, both in terms of taste and nutritional content. 

Seeds, nuts and nut butter

These alternatives are packed with nutrients, and once again they complement different alternatives, as well as stand on their own as snacks throughout the day. 

There are numerous other alternatives to soy products, and actually, the more you research what is in your food, the more you realize just how much protein we do consume and how we must fuel ourselves with the best possible nutritional content food we can.

The post Navigating the world of plant-based proteins appeared first on Triathlon Magazine Canada.

On running launches Cyclon, a subscription-based service that recycles your shoes

Triathlon Magazine Canada 1 week 1 day ago

Swiss running brand On has launched a groundbreaking shoe recycling program. It’s a subscription-based service that takes your old shoes and sends you new ones, while recycling the used material to make your next pair. Cyclon, as the company calls it, will allow subscribers to receive and wear the latest in running sportswear and then return end-of-life products back to the company. The sustainability program will cost runners $34.99. This program is the first of its kind in the multisport world.

“We built Cyclon to be a sustainable solution in every sense — from an environmental perspective, as a business opportunity and for the benefit of our runners,” On co-founder David Allemann said in a press release. “In engineering our sustainable product technology, we haven’t sacrificed performance. We’ve enhanced it.”

New Cyclon shoe The new On Cyclon. Photo: On

With this program, the company is launching its latest shoe named after the initiative, which is also fully recyclable. At under 200 g, the Cyclon is very light and designed to perform at a high level. For context, that would be one of the lightest trainers on the market. The Nike Pegasus runs at 280 g. The Cyclon is also created from over 50 per cent bio-based materials, made from castor beans, which reduces the reliance on petroleum-based materials.

Many companies have made sustainable shoes, but it’s rare to find a sustainability program which incentivizes recycling for runners. On’s new program launches today and is available in Canada. The program will start with the new Cyclon shoe and then expand to apparel and accessories.

The post On running launches Cyclon, a subscription-based service that recycles your shoes appeared first on Triathlon Magazine Canada.

Ironman adds 70.3 to Cork, Ireland race weekend

Triathlon Magazine Canada 1 week 1 day ago

The race that featured Alistair Brownlee’s full-distance debut in 2019 is moving from June to August, and also adding another event to create “Ireland’s biggest triathlon weekend,” from August 13 to 15.

Related: Alistair Brownlee books his ticket to Kona with a win at Ironman Ireland

In looking back at that event, Brownlee, who won the race, says: “The support from the locals was unparalleled; the climb on Windmill Hill is tough, but became a highlight due to the atmosphere created by the spectators. The crowd support throughout the event is just phenomenal! It provides the motivation you need to get across that finish line.”

According to a press release from Ironman today, the new event begins with a “1.9km (1.2-mile) swim combined with a 90.1km (56-mile) breath-taking bike route that heads straight out into the rolling Irish countryside with a combination of flat and undulating roads with magnificent views.”

“The course takes athletes through the scenic East Ferry, through the town of Midleton – home to the famous Jameson Distillery – into the buzzing town centre of Youghal, and up the infamous Windmill Hill, a spectator hotspot,” the release continues. “The 21.1km (13.1-mile) flat and fast run course finishes in the historical town of Youghal, taking in Youghal Harbour and the famous Clock Gate Tower. Both events will share the same iconic finish line in bustling Market Square.”

The addition of the new event is no-doubt an attraction to the region – according to Ironman the inaugural event “had an estimated impact of 6.32 million Euro,” and the new race is expected to add 1,500 more competitors. Race weekend will also include a IronKids race on the Friday, with the 70.3 taking place on Saturday and the Ironman race wrapping up the weekend on Sunday.


The post Ironman adds 70.3 to Cork, Ireland race weekend appeared first on Triathlon Magazine Canada.

Lazer debuts new Volante TT Helmet at Tour de France

Triathlon Magazine Canada 1 week 1 day ago

Tour de France leader Primož Roglič will be pulling out all the stops to keep the yellow jersey this week, and one of the ways he’ll be doing that in Saturday’s time trial will be with a new aero helmet from Lazer.

Photo: Courtesy Lazer

“As a team we are extremely happy to have been able to improve our riders’ speed, comfort and overall performance with the development of the new Lazer Volante Time Trial helmet.” says Mathieu Heijboer, the performance manager of Roglič’s team, Jumbo-Visma. “We’ve been working on this project with Lazer for over two years and have spent long hours in the wind tunnel and in the field in order to create gains in aerodynamics and comfort. Collaborating with us, Lazer has developed the perfect combination of performance, comfort and protection.”

Related: Bike fit for performance, aerodynamics and injury management Photo: Courtesy Lazer

While aerodynamics are a key factor in the design of the new Volante helmet, Lazer has included other features to enhance comfort and performance. The new helmet uses Lazer’s Turnfit Tilt system, which allows you to adjust the position of the helmet, even with the fit system tightened. There’s an adjustable head basket, a ponytail/ ice stuff box compartment in the tail and aerated X-Static anti-microbial padding to provide even more fitting and cooling options. The magnetic panoramic lens integrates with the helmet for aero performance and is really easy to remove and install. The Volante comes with a mirrored lens, with a clear version available as an accessory.

Photo: Courtesy Lazer Related: What to look for in a triathlon bike

Lazer’s new top of the line aero helmet weighs in at 340 g in a size small, 380 g for the medium and large sizes. The lens adds 135 g to the total weight. It’s available in black and white, and will be available in stores in November, with a retail price of $500.

Photo: Laura Fletcher


The post Lazer debuts new Volante TT Helmet at Tour de France appeared first on Triathlon Magazine Canada.

Luis and Duffy dominate Karlovy Vary World Cup

Triathlon Magazine Canada 1 week 2 days ago

France’s Vincent Luis was never far from the front of the race as he backed up his ‘world title” with another win at the ITU Triathlon World Cup Karlovy Vary, while Flora Duffy showed that she truly is back with a dominant display over the standard-distance.

Diving into the water to start the second loop of the swim. Photo: Tommy Zaferes/ ITU Media Luis shows swim, bike and run prowess

No one was surprised to see Richard Varga lead the way out of the water at the end of the first swim lap, but the Slovak super-swimmer was passed by Luis in the final few hundred meters. The Frenchman led into transition and blasted out on the bike joined by Germany’s Jonas Schomburg, Kenji Nener and Mark Devay, with last week’s worlds silver medalist Vasco Vilaca (POR) and another German, Jonas Breinlinger, joining the lead pack.

That group would open up a gap of 80 seconds on the chase group that included Kristian Blummenfelt (NOR), Jelle Geens (BEL), Richard Murray (RSA) and Ben Dijkstra (GBR). Just towards the end of the bike Nener and Devay would crash in a tunnel, putting them out of the race, while Schomburg losing 25 seconds due to the crash.

Vincent Luis takes the win. Photo: Tommy Zaferes/ ITU Media

That left Luis, Vilaca and Breinlinger to lead the way out onto the run course, with the race for the win quickly becoming a duel between Luis and Vilaca. By the halfway point of the run Luis had things in control and cruised to another impressive win. Vilaca was thrilled with second in just his third standard-distance event. Geens and Murray made a run for the final spot on the podium, with the Belgian taking the bronze.

Click here to see the men’s results.

Flora Duffy using her impressive bike skills on the challenging Karlovy Vary World Cup course. Photo: Janos Schmidt/ ITU Media Duffy blasts to a 90-second win

Great Britain’s Jessica Learmonth gave the rest of the field a swim lesson, coming out of the water with a 25-second lead, but wetsuit issues would negate all that as 2019 world champ Katie Zaferes (USA) led the way onto the bike course.

Those two would work together on the bike with Duffy and Germany’s Laura Lindemann joining up to chase. Last year’s winner in Hamburg, Georgia Taylor-Brown (GBR) would bridge up to join the chase group, too. Eventually Zaferes decided to drop back to the chase group to give her legs a break, leaving Learmonth on her own on the fifth of the seven laps that made up the 40 km bike course. Learmonth still had a 30 second lead as she heard the bell, but by the time she hit T2 the gap was only 17 seconds.

By the end of the first of four run laps Duffy was in front with Taylor-Brown in second, but this week things were completely different as it was the Bermudan who pulled clear, ending the day with a 35:34 run split the netted her the 97-second win. Maya Kingma, who had managed to join into the lead bike group, also got past Learmonth to take the bronze medal.

Click here to see the women’s results.

The post Luis and Duffy dominate Karlovy Vary World Cup appeared first on Triathlon Magazine Canada.

Jewett and Laundry top Canadian Pro Triathlon Championship

Triathlon Magazine Canada 1 week 3 days ago

Former Canadian track and field star Tamara Jewett made Triathlon Magazine Canada look good today (we put her on the cover of our July issue) with a dramatic come-from-behind win to take the Canadian Pro Triathlon Championship in Caledon, Ont. today.

Jackson Laundry, one of the event organizers, blasted to the lead on the bike and never looked back to take the men’s title.

The event was run over the standard (Olympic) distance with a mix of ITU specialist and long-course athletes “meeting in the middle” for a non-drafting event.

Jewett runs to the win

While it might be easy to attribute her win to the day’s fastest run – 2:10 quicker than runner-up Amelie Kretz, the 2016 Olympian, it was Jewett’s impressive swim and bike legs that set up her big win.

The morning began with a three-loop 1,500 m swim (the swim course seemed to be a bit short based on the times), which was dominated by Ontario junior Kira Gupta-Baltazar. Leaving 30 seconds behind Kretz, the two-time member of Canada’s junior team at the world championship was even with the Rio competitor by the end of the second loop, and would eventually finish in 16:55 to Kretz’s 17:26 split. Jewett had the days sixth-fastest swim – her 19:23 put her just under two-minutes behind Kretz.

Once the swim was done, the athletes travelled to a sub-division in Alton, where they completed the bike and run legs on a loop that was about 1.3 km.

Rach McBride dominated the bike. Photo: Kevin Mackinnon

The 31-lap bike course included a fair share of climbing and some technical, fast corners, but the long-distance athletes seemed to shine during that leg. B.C.’s Rach McBride dominated the bike leg with her 1:03:25 split, with Kristen Marchant coming off the bike in second ahead of Jewett and Kretz, who was competing in her first non-drafting race.

Once out on the run, though, there was no stopping Jewett, who blasted to the front of the race by about the half-way point of the run. Kretz would catch McBride with just over a lap to go to take second, while McBride hung on for third.

We caught up with Jewett after her win:

Related: PTO provides prize purse for Canadian Pro Triathlon Championship Rach McBride, Tamara Jewett and Amelie Kretz. Photo: Kevin Mackinnon Women’s Results Name Overall 1.5 km Swim 40 km Bike 10 km Run 1 Tamara Jewett 2:01:42 19:23 1:07:22 34:59:00 2 Amelie Kretz 2:03:02 17:26 1:08:28 37:09:00 3 Rach McBride 2:03:40 19:32 1:03:25 40:43:00 4 Pamela-Ann St-Pierre 2:06:39 21:24 1:11:18 33:58:00 5 Kristen Marchant 2:07:51 19:04 1:06:33 42:15:00 6 Domi Jamnicky 2:11:09 18:37 1:09:12 43:20:00 7 Kira Gupta Baltzar 2:13:45 16:55 1:11:42 45:09:00 8 Elise Bolger 2:14:17 17:50 1:17:15 39:12:00 9 Karol Ann Roy 2:14:47 19:38 1:15:30 39:41:00 10 Heather Low 2:14:55 22:22 1:08:54 43:40:00 Laundry dominates on the bike

Three days ago was the one-year anniversary of Jackson Laundry’s horrific crash at the Ironman 70.3 World Championship, but you can forget any concerns that he might not return to the form that saw him win Ironman 70.3 Mont-Tremblant last year.

Charles Paquet was first into the water and first out. Photo: Kevin Mackinnon

The day began with a dominant swim by Charles Paquet, who represented Canada at the Pan American Games last year. He finished the three-loop effort in 15:57, well ahead of two-time Olympian and Ironman champion Brent McMahon, who managed to cross the mat on the beach in 16:49. Laundry finished the swim in 17:47.

On the bike, though, things turned into the Laundry show as he quickly overcame his deficit to Paquet, then made a steady move on McMahon, who had passed the young athlete from Quebec earlier in the race. Once Laundry made the pass he steadily opened up the gap to McMahon (who turns 40 in five days), and came off the bike in the lead after a 55:51 split, besting McMahon by 1:33 for the second leg of the race. Taylor Reid, a regular training partner of Jackson’s who also helped put the race together, was third off the bike, with two-time Ironman Mont-Tremblant champion Cody Beals just behind him, with Paquet hot on his heels.

Jackson Laundry wins the Canadian Pro Triathlon Championship. Photo: Kevin Mackinnon

There was no touching Laundry or McMahon on the run as the pair maintained their positions to nail the top two spots on the podium, leaving a big group to battle for third. Beals and Paquet ran together for a few laps, and were then joined by last year’s national champin, Jeremy Briand. He and Paquet would pull clear of Beals, and finally catch Taylor. Taylor, who ran for McMaster University in his younger days, was up for the challenge and stuck with the ITU specialists for a while, but eventually the pair were able to get clear. Briand surged away over the closing laps to claim the final podium position. Paquet faded a bit over the final lap and wasn’t able to hold off Reid, who surged back to claim fourth. Paquet was able to hold off Beals by 25 seconds to stay in fifth.

We caught up with Laundry after the race, too.

Jeremy Briand, Jackson Laundry and Brent McMahaon. Photo: Kevin Mackinnon Men’s Results Name Overall 1.5 km Swim 40 km Bike 10 km Run 1 Jackson Laundry 1:47:26 17:47 55:51:00 33:50:00 2 Brent McMahon 1:48:29 16:49 57:24:00 34:18:00 3 Jeremy Briand 1:50:12 17:16 1:00:23 32:34:00 4 Taylor Reid 1:50:19 17:29 57:32:00 35:20:00 5 Charles Paquet 1:51:32 15:57 1:00:38 34:58:00 6 Cody Beals 1:51:57 17:41 58:43:00 35:34:00 7 Liam Donnelly 1:53:51 17:22 1:00:27 36:03:00 8 Jason Pohl 1:57:33 20:34 1:00:24 36:36:00 9 Tristen Jones 2:01:19 17:03 1:03:31 40:46:00 10 Francis Lefbrieve 2:05:18 17:13 1:09:06 38:59:00

The post Jewett and Laundry top Canadian Pro Triathlon Championship appeared first on Triathlon Magazine Canada.

Die Raelert-Brothers im Kreuzverhör

Tritime 1 week 4 days ago

„Wer trainiert smarter?“, „Wer geht sparsamer mit Komplimenten um?“ oder „Training in der Pain-Cave oder in der Natur?“ Im Rahmen des tritime Summer-Talks „mussten“ auch die Raelert-Brothers Andreas und Michael Raelert ins Kreuzverhör: Entweder … oder! Im Kreuzverhör: die Raelert-Brothers Hintergrund Summer-Talk In den vergangenen Wochen unterhielten wir uns mit Unternehmern und Trainern sowie Profi- […]

Der Beitrag Die Raelert-Brothers im Kreuzverhör erschien zuerst auf tritime - Leidenschaft verbindet.

Patrick Lange im Kreuzverhör

Tritime 2 weeks 5 hours ago

Chips, Schokolade oder Gummibärchen? Im Rahmen des tritime Summer-Talks „musste“ der zweifache Ironman-Weltmeister Patrick Lange auch ins Kreuzverhör: Entweder … oder! Im Kreuzverhör: Patrick Lange Hintergrund Summer-Talk In den vergangenen Wochen unterhielten wir uns mit Unternehmern und Trainern sowie Profi- und Altersklassenathleten unter anderem darüber, wie sie mit der aktuellen Situation – seit Wochen stellt […]

Der Beitrag Patrick Lange im Kreuzverhör erschien zuerst auf tritime - Leidenschaft verbindet.

Why the Caledonia's Geometry is Revolutionary

Slowtwitch 2 weeks 2 days ago
Cervelo's new road bike has more in common with gravel bikes than road bikes, geometrically. This is a futuretrend.

Georgia Taylor-Brown tops Hamburg Worlds

Slowtwitch 2 weeks 2 days ago
Taylor-Brown takes her first world title, running away from two-time World Champion Flora Duffy.