Ride the RideauTM

September 6, 2014

Training & Nutrition

Dr. Adrian Wong's – Training Tips

By day, Dr. Adrian Wong is a researcher in Dr. Richard Bergeron's lab at the Ottawa Hospital Research Institute investigating mechanisms underlying neuropsychiatric disorders. Away from the lab he is a long-time member and coach at the Ottawa Triathlon Club, helping others to reach their full potential. Check out Dr. Wong's Weekly Training Tips every week in our Ride the Rideau Weekly News.

 

Training Tip of the Week

Some food for thought as Ride Day approaches. My wife and I have run in a lot of big running races. For example, we’ve done the Race Weekend 10k 4 times now (and have the collection of shirts to prove it). There is always a point of frustration for us when we run in an event this large – the inability of people to self-seed.

What do I mean by this? This means sorting yourself at the start line from fastest to slowest (faster folk in front, more patient folk towards the back). In a race like the Race Weekend 10k where there are about a million people running it, this is very, very important. There is no space to manoeuvre when that many people are being funnelled down Queen Street.

Given that Ride the Rideau is a “mass-start” event this year (as opposed to corrals), I’d like to ask you all to consider self-seeding appropriately. We are on course for close to 1000 riders departing from the EY Center this year, all at the same time! You don’t have to be a cancer researcher to see the disaster that will ensue if, say, a 20kph rider has seeded himself or herself as a 30kph rider. While the people who have taken my skills clinics in the past will be OK, I can’t vouch for all the other riders out there. Unlike running, cycling accidents generally involve a lot of lost skin, blood and sometimes broken bones (OK, maybe it is like running). This is not a good thing when it happens 1k into a 100k ride.

So please, please, take your spots relative to your speed. Err on the conservative if you must. For the teams, I get that you are a mix of abilities, and this is to be commended. But faster folk: go slow at least until things thin out. Then you can turn on the jets if you want.

As this is the last tip for the year, I’d like to thank you all for reading and I hope that you got something out of it. Huge thanks to Carol-Ann Horvat and Tracey Tong for their diligence in hunting me down for weekly content, and to Andrew Press who got me on board all those years ago.

See you on the 6th!

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Geordie McConnell's - Training and Nutrition Guidelines

Geordie is a NCCP certified Level One Triathlon Coach and has introduced hundreds to the sport of triathlon over the last 13 years. He prides himself on the ability to take the most advanced of triathlon science and make it work for athletes of every level. Check out Geordie's general guidelines on Training and Nutrition as you prepare for the ride of your life to save someone else's.