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Brunch Spinach and Feta Strata

Triathlon Magazine Canada 1 week 3 days ago

— by Seanna Thomas

Having a brunch recipe you can make the night before, means you have more time to spend with your guests and less time in the kitchen. This recipe is a healthier version of many strata recipes because it uses whole grain bread, milk instead of cream and some delicious leafy greens. This strata will give you the energy to make it through your lazy weekend morning.

Related: A recipe for your weekend breakfast plans

Ingredients (Serves 8-12)

  • 1 wholegrain loaf of bread, unsliced
  • 1 tsp oil
  • 1 sweet onion
  • 8 eggs
  • 1⁄2 cup milk
  • 1 1⁄2 cups wilted
  • spinach (or frozen)
  • 1⁄2 cup feta cheese
  • Salt and pepper


Night Before

  1.  Peel and dice onion and sauté in oil until nicely browned. Set aside.
  2. Slice bread into nice big cubes and place in a large bowl.
  3. Squeeze as much liquid out of the spinach as possible and scatter into the bowl.
  4. Sprinkle feta into the bowl. Add onions.
  5. In a medium-sized bowl, whisk eggs with milk and add salt and pepper.
  6. Pour mixture over bread and mix well.
  7. Place into a greased 9 x 13 pan and cover. Place in fridge overnight.

In the Morning

  1. Preheat oven to 350 F and take strata out of the fridge to bring to room temperature.
  2. Place strata in the oven uncovered for 40 to 45 minutes until top is golden brown.
  3. Let cool 10 minutes and serve.

Tastes great hot or at room temperature, making this the perfect brunch dish.

Change it up

Add fresh or sundried tomatoes, caramelized leeks or mushrooms, olives or meat such as ham or bacon.

Seanna Thomas is a nutritionist from Toronto who runs

The post Brunch Spinach and Feta Strata appeared first on Triathlon Magazine Canada.

How should I warm up for a run

220 triathlon 1 week 3 days ago
The essential run warmup routine from the multiple ITU world champ Spencer Smith

Why you should never date a triathlete

Triathlon Magazine Canada 1 week 4 days ago

Triathletes are awesome, and we know it, but here are a few reasons why you should never date a triathlete. If you already are… good luck.

We will eat all your food.

We do this shamelessly. We’re swimming, cycling and running, and sometimes we do this all in one day. When we come home from a long day of training, we end up eating everything in sight.

A night out isn’t a thing for us.

Friday night means an early bedtime, a good mix of carbs, protein, healthy fats and no alcohol. Saturday we have a long day on the bike, then a run session immediately after. Sunday we may have a swim and a coffee ride to stretch out our legs and get ready for another week of training.

Related: Why you should never date a cyclist

We smell like chlorine.

Face it, when you’re in the pool as much as us, you’re going to smell.

We spend all our money on gear and race entries.

Yes, I definitely needed those wheels, new kit, sunglasses, wetsuit, racing flats and a tri bike. Oh, and I’m going to be doing these races.

Our toenails are disgusting. 

Hopefully, you’re not squeamish and like the colour black.

No free weekends.

We have plans – racing and training.

We talk about our weight, power numbers, diets, heart rate values, the latest gear and just about anything that proves what we’re doing is going to make us faster.

Triathlon is more than a hobby, it’s a lifestyle and we’re fully invested.

Don’t expect our company in the morning.

We’ll be in the pool, on the road or at the track if you need us.

Related: Why you should never ever date a runner

We will call you for an emergency pick up when we have a mechanical. 

Sorry, but we need a ride home. “Please come get me, I’m in between these two concession roads, in the middle of nowhere… Thanks, love you.”

The tan lines and shaved legs are a thing.

The tans lines are etched in our skin, so don’t complain when we wear normal clothes. And don’t be alarmed if your significant male other borrows your razor to shave his legs.

“Aero is everything”

It’s why we bought the ‘pointy’ helmet, the bike with the weird handlebars and why we shave our legs.

We think it would just be easier if you were a triathlete.

Then you’d just get it.

The post Why you should never date a triathlete appeared first on Triathlon Magazine Canada.

SRAM releases new electronic groupset for triathletes and cyclists

Triathlon Magazine Canada 1 week 4 days ago

American bicycle component manufacturer SRAM entered the electronic components market in 2016. On Feb. 6th, SRAM introduced a new 12-speed hydraulic disc brake, wireless electronic groupset. The new Red eTap AXS expands gear range potentials for triathletes and cyclists whether using a 1x or 2x setup. The SRAM Red eTap AXS is also available with mechanical rim brakes.

SRAM Red eTap AXS is triathlete friendly.

The new AXS groupset brings a wider gear range to e-Tap, carrying the 10-tooth cog over from the company’s Eagle mountain bike lineAlong with the move to 12-speed, AXS introduces greater user-control, a first for eTap. The new wireless electronic group can be programmed to personalize component function and shifting behaviour.

The new levers have slightly updated ergonomics, with more pronounced textured buttons, but continue to use the same eTap shifting logic. If that’s not your style, SRAM has also implemented two new synchronized shifting modes – sequential and compensating. Riders can switch between shifting modes using buttons on the back of the shift paddles, choosing manual shifting or predictive shifting. There are two ports to attach additional controls to the groupset with SRAM’s Blips or Clics eTap buttons. These can be used as sprint buttons or aero shifters, as with the previous generation of eTap, or programmed to control other AXS devices across the system. All of this can be programmed used SRAM’s new mobile AXS app.

The new mobile AXS app also shows the charge level of the components individually, software updates and set maintenance reminders.

Going 12-speed has many implications for riders. With offering a 10-tooth sprocket on the cassette the available gear range for riders has been widened. There is also a slightly more gradual gear progression between cogs on a 10-28 cassette with five one-tooth jumps, from 10t up to 15t SRAM will offer 10-26, 10-28 and a 10-33 rear cassette.

Back derailleur

The cranksets will be available in both 1x and 2x pairings. To achieve similar gear ratios currently available on 11-speed groupsets, SRAM will offer a 50/37, 48/35 and 46/33 cranksets. While the 2x offerings sound small, combined with a 10-tooth sprocket shifting rations are similar to what is currently available on 11-speed groupsets. For those interested in running a 1x system, SRAM will offer two aero cranksets, a 50-tooth and 48-tooth. Cross and adventure racers will find the range they need in the 46, 44, 42, 40, 38 and 36 options.

To accommodate the new gearing, SRAM has revised their front and rear derailleurs. The new SRAM Red eTap AXS rear derailleur only comes in one cage length that is compatible with all cassettes for both 1x and 2x setups. The derailleur has bigger pulleys and ceramic bearings to achieve smooth and quiet shifting.

Front and rear derailleursFront derailleurFront derailleurBack derailleurBack derailleur

The front derailleur has been designed to accommodate the trend of running wide tires. The design makes space for increased rear-tire clearance so installing a 2x setup on an adventure bike will be not a problem. Both derailleurs are compatible with existing SRAM eTap batteries.

The new chain has an asymmetric design that is flat on the outer side and it has larger rollers. This is intended to make the chain last longer and have more strength. The chain is also narrower to accommodate the extra cog. A new chain tool, the Park Toll CT 3.3 will be required to install the new chain.

SRAM’s also unveiled Quardq DZero integration for the new drivetrain. The power meter is fully integrated into the crankset. This means once the chainrings wear out, the power meter has to be replaced. That said, SRAM claims its new chainrings will last up to 50 per cent longer than the companies existing 11-speed chainrings.

With a smaller BlipBox, it easily integrates into aero bars or Zipp’s new Vuka Aero bar. Vuka Aero is a lightweight aero bar that easily fits the SRAM eTap AXS BlipBox within the center cap, keeping it out of the wind and out of sight for a clean cockpit.


Quardq DZero integrationQuardq DZero integrationSRAM Red eTap AXS BlipBox

SRAM Red eTap AXS pricing and availability

The 2x version of the SRAM Red eTap AXS with disc brakes MSRP is listed at US$ 3,648. The rim brake version will be priced at $3,488. The 1x setup with disc brakes will retail for US$3,198 with the aero crank listed at US$3,178. The power meter versions of each groupset retails for an additional US$510. The rim 1x setup is listed at US$2,838.

The wireless SRAM Red eTap AXS will be available to riders February 2019.

The post SRAM releases new electronic groupset for triathletes and cyclists appeared first on Triathlon Magazine Canada.

Upper body strength how to improve yours with these 4 exercises

220 triathlon 1 week 4 days ago
Good upper body strength is important for athletes particularly triathletes if they want to perform at their best and protect themselves from injury Here are four exercises that will help you improve your upper body strength

La fine ligne entre être FIT et être BONKÉ

Triathlon Magazine Canada 1 week 4 days ago

Pour performer, il faut savoir se reposer! C’est un concept assez clair et simple. Si on ne prend pas le temps pour récupérer de nos entraînements, on accumule de la fatigue, on augmente notre risque de blessure, on affecte notre système immunitaire et notre performance (lors des entraînements et compétitions) se détériore au lieu de s’améliorer. Mais d’un autre côté, il faut pousser nos limites et notre potentiel si l’on souhaite s’améliorer et réaliser nos objectifs. La ligne est très mince entre être « fit » et être « bonké »! Jan Frodeno a déjà expliqué ce concept comme un élastique que l’on étire continuellement. On doit l’étirer à sa limite pour pouvoir s’améliorer et ensuite enlever la tension, mais parfois on étire trop l’élastique et elle brise.

Photo: Antoine Desroches

Premièrement, comment peut-on définir le concept de récupération. C’est une période de temps qui est dépendante du type d’activité qui crée du stress et de l’intensité et durée de cette activité. Donc, la période de temps de récupération va être plus longue après une sortie de vélo de 6 heures vs une sortie de seulement 2-3 heures. Évidemment, ce n’est pas parce qu’une sortie est plus longue qu’elle est nécessairement plus taxante physiquement. Par exemple, une séance de piste en course à pied de 1h15 est plus taxante qu’une sortie de course de 90 minutes à basse intensité. Training Peaks a développé le concept de Training Intensity Score (TSS) pour quantifier l’ampleur de chaque séance de vélo. Le TSS se base sur la puissance normalisée de la séance, la durée de la séance ainsi que le facteur d’intensité (Intensity Factor). En sachant le TSS de chaque séance de vélo, on peut plus facilement déterminer la quantité de récupération nécessaire. Un TSS plus bas que 150 est considéré comme faible donc le lendemain il est possible de faire des entraînements de qualité. Un TSS entre 150 et 300 est modéré, un TSS entre 300 et 450 est élevé et un TSS de plus de 450 est très élevé. À chaque jour cette valeur s’accumule et on peut donc calculer le TSS pour la semaine au complet. Bien que le TSS est un outil intéressant pour les entraîneurs et les athlètes de haut niveau qui sont des « sport geeks », pour la majorité des athlètes la meilleure façon est d’écouter son corps et de se demander quotidiennement : « Comment je me sens aujourd’hui? ».

Related: La variation du rhyme cardiaque, une mesure intéressante?

Photo: Antoine Desroches

En effet, bien que la communauté tente de déterminer LE marqueur objectif qui permettrait de déterminer si un athlète est à risque de surentraînement et a besoin de plus de repos, il semblerait que nos sensations soient l’outil le plus efficace pour déterminer notre niveau de fatigue et le niveau de récupération nécessaire. Si vous utilisez un programme comme Training Peaks vous pouvez écrire des commentaires après chaque séance pour faire part de vos sensations, de votre niveau de fatigue, de votre niveau de motivation et du niveau de douleur musculaire. Sinon, vous pouvez aussi écrire quotidiennement dans un journal. Ainsi, vous pourrez retourner lire votre journal après une bonne performance ou après une période de temps sans énergie avant de déterminer ce qui a bien fonctionné dans l’entraînement ou ce qui n’a pas bien été afin d’apprendre de vos expériences.

Photo: Antoine Desroches

Il peut être également intéressant de mesurer fréquemment votre rythme cardiaque lors du réveil (lorsque vous êtes toujours couché dans le lit) et durant des efforts intenses. En effet, une personne surentraînée (qui a besoin d’une période de repos prolongée) a généralement un rythme cardiaque plus élevé au repos et un rythme cardiaque maximal moins élevé durant un entraînement intense (de 5 à 10 battements par minutes en moins). Également, la variation du rythme cardiaque (la variation de temps de la période de temps entre chaque battement) est une mesure intéressante pour déterminer le niveau de fatigue. Une personne fatiguée a une variation du rythme cardiaque moins élevée, donc le rythme cardiaque est plus rythmé. Il est aussi intéressant de faire des tests, comme des tests de 20 min et 5 min en vélo et des courses de 5 km et 10 km, régulièrement pour déterminer si l’athlète répond bien aux entraînements et progresse. Il peut être intéressant de mesurer le niveau de lactate dans le sang lors de tests en vélo, puisqu’une personne surentraînée produit généralement moins de lactate que lorsque cette personne est bien reposée.

Related: Fitness testing: “If you don’t measure it, you can’t improve it”

Donc la clé pour performer et continuer à progresser est d’écouter son corps, d’effectuer des tests régulièrement pour mesurer son état de performance et d’utiliser des outils comme le rythme cardiaque et la variation du rythme cardiaque pour déterminer son état de fatigue. Mieux vaut remplacer une séance difficile par une séance facile ou par un repos complet si on se sent très fatigué que de manquer plusieurs semaines, voire mois, à cause d’une blessure ou d’un surentraînement. Il est vrai que : NO PAIN NO GAIN, mais il est aussi vrai que NO REST, NO PERSONAL BEST!!

The post La fine ligne entre être FIT et être BONKÉ appeared first on Triathlon Magazine Canada.

STAC Zero Halcyon: The perfect condo trainer

Triathlon Magazine Canada 1 week 4 days ago

— by Daniel Clarke

I’m really excited to be working with STAC Performance in 2019. I’ve been using their smart trainer, the STAC Zero Halcyon, for about a month and I think it’s the perfect trainer for anyone living in a condo, apartment or townhouse.

Related: Your indoor training menu

It doesn’t have a heavy flywheel like most indoor trainers, which means it operates silently and doesn’t send vibrations through the floor. It’s also lightweight, small, folds up quickly and is wireless. Whether you use Zwift, TrainerRoad or just like to ride inside, the Halcyon is a trainer you should check out.

Supporters: Dare2Tri, Skechers Performance Canada, Triathlon Ontario, STAC Performance, F2C Nutrition Instagram: Blog (and race reports): Strava: Email:

The post STAC Zero Halcyon: The perfect condo trainer appeared first on Triathlon Magazine Canada.

Extreme exercise found not to increase risk of cardiovascular disease say scientists

220 triathlon 1 week 4 days ago
Does extreme exercise make middleaged male athletes more prone to heart problems No says sports cardiologist Dr Benjamin Levine

The tempo trainer 101

Triathlon Magazine Canada 1 week 5 days ago

You have all the gear – a snorkel, paddles, pull buoy, swim fins and a kickboard, but do you have a tempo trainer? Since I started using the FINIS Tempo Trainer, it has become my loyal companion during my lonely 5 AM lane swims. The audible beats let me know if I’m on pace, ahead of pace, and in those very dark moments, if I’m behind pace.

Related: What not to do when lane swimming 

It’s amazing how helpful this little piece equipment is, now I wonder how I used to train? The answer is not very well.

Here’s the 101 on the tempo trainer – why, how and when to use it.

FINIS Tempo Trainer

Why use a tempo trainer?

You think about a lot of stuff when swimming – keeping track of your workout, technical cues and the splits. It’s a lot to have on your mind. With so much going on, you’re bound to sacrifice one. Nine times out of ten, a swimmer will sacrifice technique to hit their time.

The tempo trainer keeps you honest. By setting your goal split – every time you hit the wall you know if your ahead, on pace or if you need to pick it up. With constant feedback, you can then turn your attention to technical cues, cues that’ll improve your efficiency and lower your times.

How to use a tempo trainer?

The tempo trainer is great for sets when you’re aiming for a specific split (for example, 1:30 or 1:45). To do this, set the trainer to mode one or two and keep the device in your swim cap or on your goggle strap – the beep is audible even on the deck.

There is also a stroke rate mode in strokes per minute. In this mode, you will hear a beep for stroke rhythm. All you do is make sure you catch (hand enters the water) on the beep.

When do you use the tempo trainer?

Whenever you want, but I find this device is most useful for set intervals when I’m trying to maintain a certain pace.

Most triathletes, myself included, are bad at pacing their effort in a swim set, starting to fast and then fading. The tempo trainer is very helpful for pacing for this reason – it gives immediate feedback.

The post The tempo trainer 101 appeared first on Triathlon Magazine Canada.

Your ultimate training camp checklist

Triathlon Magazine Canada 1 week 5 days ago

Assuming that you’ve finalized your travel and accommodations, there isn’t much left to stress about, except checking and rechecking that you have all your gear. Trust me, don’t underestimate the importance of checking your gear – once on a drive to a training camp in South Carolina, a teammate realized he’d forgotten his cycling shoes. How you forget your cycling shoes on a cycling training camp beats me, but I’m told stranger things have happened.

NRG Performance Training group. Photo: VIRB Picture

So, to remove the stress of packing, here’s your ultimate training camp checklist. 

Related: Tips on how to travel stress-free

Itinerary of travel plans

At the very least, a tentative list of your travel and whereabouts is always a good idea, especially if you’re travelling to another country or continent.

On the Blue Ridge Parkway in North Carolina.


The worst feeling is getting to the border and realizing you forgot the one document that’ll get you one step closer to your destination – your passport.

A good bike bag

If you’re driving to your training camp, you can ignore this one. But, if not, make sure you have a sturdy bike bag/box for travel.

Related: Bike bags for travel

Charging cords for your training gadgets

Easily forgotten, but something you won’t want to be at training camp without. How else would you upload your workouts to TrainingPeaks and Strava?

If it isn’t on Strava, it didn’t happen. Photo: Cedric Bonel

Spare derailleur hanger

These can get damaged during transport or in a crash, and depending on where your camp is you might not be within the range of a bike shop that carries the correct replacement. Pack a spare with you, which you can swap easily to save yourself the hassle of wasting time trying to find a new one.

Lots of training kit

Swimsuit, cycling jersey, bibs, tank top, shirts, shorts – make sure you have it all, and all that you may need.

The more training kit, the better.

Emergency contacts

It’s a good idea to have a few easy-to-reach contacts in case something happens when you’re out training.

Related: Bike repair: How to change a flat

Warm gear?

Even though you’re likely headed somewhere warm, be prepared for all weather. The forecast can change quickly in some regions – mornings can be cooler than expected in the spring. In general, you’re just always better to be over-dressed than under-dressed. Pack layers for the bike, arm and leg warmers, and gloves.

Mornings are cold at an early March training camp in South Carolina.


You’ve been on the trainer for a few months now, but outside you need to have a saddle bag with all your emergency bike repair supplies.

Related: Do you need a saddlebag for a triathlon?

Scout out the area – pool, track and terrain

Hopefully, you did this already, but make sure you know the terrain around your accommodations and where your training sessions will take place.

Scouting out a local track and it’s avaliability is key for a good speed workout. Photo: Cedric Bonel

GPX files

It can be overwhelming going someplace different and not knowing the roads. Thankfully, Strava has developed a network of athletes and activities to research the best local roads. You can also contact local cycling and triathlon clubs to get an idea of the best training routes.

Finding good routes in South Carolina.

Related: How to be a triathlete on Strava

Your preferred long ride/race day nutrition

Training camp is the perfect place to get used to your race day nutrition, so be sure to pack ahead in case you can’t find the products you’re used to at your camp destination. The same goes for your favourite long ride snacks.

An extra pair of goggles

So if yours break, you’ll have a spare ready to go. Borrowing an extra pair from a fellow camper isn’t always an ideal option.

The post Your ultimate training camp checklist appeared first on Triathlon Magazine Canada.