Ask The Coach: Am I Best Prepared for Kona?

By LifeSport Coach Dan Smith

Q: I made it to World Championships, how can I be the best prepared?

A: Racing in the IRONMAN World Championships is usually the number 1 bucket list dream of many triathletes.  – However, it is a unique event with many challenges. First off, it is the World Championships for competitive and serious age group athletes so there is a lot of pressure. It is also a late season event held on a tropical island 2500 miles and 3 time zones west of California.  The ambient temperatures and humidity are also much higher than much of North America at this time.

LifeSport Announces Physiotherapy and Sports Clinic!

National Runner Dr. Scott Simpson Brings Saanich Physiotherapy to the LifeSport Building

Scott Simpson has been an avid athlete from a young age and understands the impact and benefits that activity can have on the body.A Canadian National Team member spanning 2001-2010, Scott was the 2006 Canadian National Champion at the 10k distance, and has been the BC road racing champion (2009 and 2010), including a 10k personal best of 29:33. Scott has completed a Doctorate degree in Physiotherapy and is currently in the midst of a post-doctoral fellowship which produces graduates who on average produce treatment results in the top 9% of all therapists in North America.

Recipe of the Month: Black bean quesadillas/burrito

By LifeSport Nutrition Coach Celine Evans

Quick and easy to prepare, this is a tasty and nutritious meal – either 1.5-2hrs before a workout or after as your recovery meal.The mix can be frozen or premade into burritos for an easy to pack to work or a last minute evening meal after a hectic day.

How to Plan for Success in 2017 - Start Now!

Coach’s Note by Lance Watson

The fall is the best time to start planning your upcoming year. The recent season is still fresh in your mind: you can remember the various successful workouts, the races, and also the flow of the phases of the year. You can ask yourself which races went well, bringing in details like types of terrain, and timing within the season.

Meet LifeSport Coach Dan Smith

Official IRONMAN Coach, Top AG Contender and IRONMAN U Certified

Dan Smith is an NCCP certified triathlon coach with over 20 years coaching experience. He has been around endurance and high-performance sport his entire life, and has also coached/instructed sailing, boardsailing and snowboarding. For the past 9 years along with being LifeSport’s local head coach, Dan has been the face of the LifeSport Masters swim group and the Indoor Cycling program at Saanich Commonwealth Place.

Meet LifeSport Coach Marci Gray

Renowned Physical Therapist, 3 times USAT All American Athlete and Ultraman competitor!

Marci Gray is a full time outpatient orthopedic physical therapist,USAT Certified Coach, mother of 4 and triathlete. As a physical therapist, she specializes in orthopedic injuries and preventative medicine. Trained by the McKenzie Institute, she is a Certified MDT clinician and brings this on board with her coaching.

Ask The Coach:Simple Injury Prevention

By LifeSport Coach Marci Gray

Q: I want to avoid recurring injury. What are some basic injury prevention strategies now that my training is in full blown swing?


Unexpectedly Fast

Young Athlete from Trinidad races Elite for Canada

I'd initially started the sport to get a taste of what it was all about and thanks to Lance, I'm absolutely hooked. I've been working with Coach Lance for two years now and every expectation I had for myself has been surpassed. This environment has expedited my development and ultimately allowing me to strive for new and exciting goals.


7 Taper Tips for Peak Performance

Coach's Note By Lance Watson

Your big race is approaching. The key training sessions are done. To allow you’re your fitness to shine through on race day, there are still some key considerations to maximize your performance. Consider these 7 fine tuning strategies.....

Coach’s Note by Lance Watson

Practice Habits of Champion Athletes

Over the past decade I’ve had the good fortune to coach many top professional athletes in triathlon. Olympians, gold medalists and Ironman champions share a common thread: a single minded focus to leave no stone unturned in a pursuit of excellence.

Busy Mom of 3 turns Pro

LifeSport Athlete Jennifer Kenney Tells Us Her Secret

Jennifer recently placed 3rd overall amateur at Eagleman 70.3 which qualified her for a professional triathlete license and qualified for the 70.3 World Championships. Her other 2016 races finishes include placing first female overall at the Beaverdam Olympic triathlon and the Cary Duathlon.

Ask The Coach: Best Garmin display?

By LifeSport Coach Mark Shorter

Q: Dear Coach Shorter - What should I have display on my Garmin 920XT GPS?

A: There are a lot of choices in what to display on your Garmin. You have the 3 disciplines to cover and you can have up to 4 fields showing in 4 different data screens. Firstly have a discussion with your coach and find out what you need to be working on.

Meet LifeSport Coach: Mark Shorter

Mark's completed 88 Marathons and 40 IRONMANS and still going strong!

Mark Shorter is an NCCP Certified Triathlon Coach and one of LifeSport's most interesting coaches! Mark started as an NCCP Gymnastics Coach, coaching in the B.C. Lower Mainland Community Centres.  He was also a Coach of the UBC Women's Gymnastics Team before he graduated from the University of British Columbia with a Bachelor's Degree in Physical Education and began working in the world of recreational fitness, running and triathlon.

Safe & Efficient Turning

Open Water Swim Video Series by LifeSport Coaching and Aquasphere

For many, swimming in the open water is one of the most intimidating parts of becoming a triathlete. In a new video series, LifeSport coach Lance Watson provides tips to help you refine your open-water skills and develop confidence ahead of your next triathlon. Watson and Ironman champion Brent McMahon discuss the importance of the race warm-up.

Super Smoothie Recipe

By LifeSport Nutrition Coach Celine Evans

Snack packed with nutrients such as Vitamin C, Vitamin A, potassium, iron, calcium and vitamin D while also providing you with needed carbohydrates and proteins to re-fuel and re-build your muscles after training or as an easy to digest pre training snack.

Positive Run Pointers for Maximizing your 70.3

By LifeSport Coach Lucy Smith

‘Energy flows where attention goes’. This means paying attention to what you are doing and doing it well. A strong heel lift? Visualize your heels lifting. See yourself moving well across the ground.

3 Race Preparation Workouts To Unlock Your Potential

By LifeSport Coach Chris Thomas

As you get close to a goal race, finding that extra edge on race day is a combination of physical and mental preparation and both being and feeling ready. Training sessions that simulate race conditions ensure your body is physiologically ready and allows you to get your head in the game. Here are three ‘ace preparation workouts that one can use to prep for 70.3 and shorter races. Ideally done 3-6 weeks out (not on your taper week), after your main training weeks have been completed and the race gets closer.

Save Your Race! Nutrition and Hydration Planning

By LifeSport Coach Jessica Adams

Fuel planning and execution is often called the fourth discipline in triathlon.  If you don't have a solid nutrition and hydration plan in place that you have tested out during training, your whole race can go down the tubes no matter how much training preparation you have done.

Kids And Sports - What's Appropriate?

Coach's Note By Lance Watson

I love kids’ sports. There is nothing more pure than watching a hundred grade schoolers sprint full speed, many grinning, across an open field at the start of a cross country run, or seeing them in the zone, experiencing the body rush of learning new skills at high speed on a bike, skates or skis.

2016 IRONMAN South America Champion

Brent McMahon Reflects on Record Setting Performance

Victoria's Brent McMahon was only 12 seconds off of the fastest ever IRONMAN time with a finish of 7:46:10. This performance marks McMahon's third time going under the eight- hour mark leaving him with a total of 3 sub eight hour races in 5 IRONMANS.

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