GRIT Performance
38440 Range Road 270 T4E 1C5 Red Deer, AB, Canada

How can one possibly beat the yellow & polka dot jerseys? You can’t!! So you buy them slurpees! #outdoorcyclingisback #bikingwithmyboys #slurpeesaturday #reddeertrails

Wanna be a better runner or cyclist? Get working on this area. Outside of the heart, it’s the best endurance muscle we’ve got. I know, I know...cyclists like to ride, runners like to run...and that’s it. But bang for your buck? Strengthening your backside! The result is more force on the pedals and a more powerful stride. Aren’t we all trying to improve? Make time for it! Here are 5 exercises you can incorporate immediately to make gains in this area: 1) single leg brid...ge 2) squats (making sure to keep your weight back!) 3) quadruped hip extension with a flexed knee 4) step-ups 5) lunges None of these exercises are complicated, nor should they be. But it’s creating 20 minutes 2-3 times a week in your schedule that gets difficult. Plan ahead & make it happen! @ironmantri @reddeerruncollective @reddeerocr #ultramarathon #triathlontraining #strengthforrunners #cyclingpower #getstronggetfast #glutemaximuswork

Sure, I was happy with the run yesterday. But no way I could’ve pushed like that without the other runners who raced with me. Look, the last year has been brutal on so many people for so many reasons. Yet we can still make the choice to act upon that which we can control. These runners have chosen to invest in themselves & their fitness, no excuses allowed. It’s inspiring!! To do: get a group of friends together & organize your own race. Cross country skiing, running, Z...wift....whatever. Make it fun, race your best, enjoy the blessing of having a healthy body! @ironmantri @ironmancanada @imcalgary #thankfultorun #runreddeer #runwithfriends

I know it’s warm...but road biking warm? @bikealberta #wintercycling #reddeercycling #kidsjustdontcare

Want to get better at running, simply go out running, right? Not exactly. One of the main determinants of success in endurance sport (don’t ever forget this!!) is FORM UNDER FATIGUE. Meaning, can you keep good technique even when the body & mind are tired? Actually, yes you can. But you must take the time to train it! The best analogy I’ve heard is that of a tin can, strong & sturdy (see pic 2). You can out your full weight on it & it doesn’t fold. That is somebody with a ...strong core to work off of. But put a dent in the middle of that can, and it folds under the pressure (pic 3). That’s quite literally what a runner with a weak core looks like at the end of a long run...hunched over at the waist, upper body slouched, no power left. But it is trainable! This doesn’t require hours in the gym or exhausting workouts (save those for your specific sport!), but rather a few short, dedicated workouts each week...that can translate to big results! If you’d like a core workout sample feel free to send me a DM. @ironmantri @trifestevents @reddeerruncollective @reddeerocr #formunderfatigue #coreforrunners #strengthforrunners

Body weight. Always a touchy subject. But what impact does it have on running economy, and is less always better? Very interesting topic. First off, weighing less shouldn’t be the overall aim of a running program, but quite possibly a byproduct. Under-eating = under-recovering. But for the purpose of this post I’m focusing on running economy. It has been theorized by researchers that for every pound of body weight lost it will result in a 1.5 second decrease in time per km.... For example, if a runner was to lose 10lbs it would lead to a drop of 15 seconds for every km they run. Over the course of a marathon this is 10.5 minutes. Pretty darn significant. But keep in mind this is inactive body weight (ie fat) that doesn’t help us run, NOT lean muscle. Here are a few simple food strategies to implement to lower the weight in a healthy way: 1) eat until you’re 3/4 full 2) drink more water 3) eat more fruits & veggies 4) no liquid calories 5) avoid eating right before bed @ironmantri @imcalgary @trifestevents @reddeerruncollective @reddeerocr #runyourbest #runningeconomy #gaitanalysis #physiotherapy #physioforrunners

When you take your daughter shopping for her 13th birthday & her favourite purchase is a new pair of running shoes (the New Balance 1500’s to be exact) the feeling is....joy. And maybe a touch of relief. @newbalancerunning @new_balance_canada #shesfast #runrunrun #runwithyourkids

WIN. THE. PRACTICE. Another Doug-ism from the GRIT sport psychologist. These simple words have been rattling around my head a lot these days. We are in the dark days of winter right now, where not even putting Springsteen’s Born to Run (yes, the greatest song of all time!) on repeat can conjure up enough motivation to fill your legs with lactic acid again. And it’s not just me, I think it’s EVERYONE. But the great thing is that once again we’re given a choice: we either kee...p moving...or we stop. If you want to achieve great things, then keep moving. To do: 1) before you go to bed each night you must decide if you’re willing to put in the effort tomorrow. Therein lies the WHAT you are committing to for tomorrow. 2) before each workout session take 3 minutes on silence, planning on your head what you’re about to go through. That will answer the WHY question, which will give everything more purpose, and therefore more commitment. Choose to be great. @trialberta @reddeerocr @rdcxcountry @imcalgary #choosetosucceed #earlymorningworkout #reddeerrunners

Actually, it does. First off, the more distal weight we add to our bodies - such as my size 13 clown feet - the more it negatively affects our running economy. So wearing a 5oz shoe vs an 11oz shoe will make you more efficient. So why not run barefoot? Theoretically this would make the most sense. However, it’s hypothesized that shoes with limited or no cushioning forces a runner’s lower leg muscles to contract harder to get a cushioning effect, thus leading to an increase in... metabolic cost. So what to do? There certainly my is an optimal level of cushioning for each individual. Some can run in Vibram 5 fingers, others might need Hoka Bondi’s. The goal would be to get the lightest shoe that still provides enough support for YOU. As for type of midsole, firmer is more efficient as it returns more energy directly to the leg. Think more Saucony Type A9 rather than ASICS Gel Cumulus. But what about the new supershoes like the Nike Next%? This is where the shoe industry has made such massive changes in the last few years. The midsole stack heights have become massive, with some companies making them softer. Confused? Me too. But it appears that with the carbon plate adding stiffness to the forefoot of a shoe that it limits toe extension, which helps to provide more propulsion. In combination with the type of midsole foam shoe companies have developed there is a rebound effect that makes running that much more economical. Some call this shoe doping as world records are being broken at rapid rates, but the shoes are still legal at this time. Studies have shown these shoes to be much more efficient, so if you’re willing to spend $300+ on your next pair you can find out for yourself! This is a huge topic that books can be written about, but remember: weight matters, midsole height matters, comfort matters, stiffness matters. And it’s different for every person. When I do a running analysis with an individual I don’t suggest one specific shoe that is the best for that runner, but instead several options & styles that would suit their running form better. You won’t know for sure until you try them out yourself! @reddeerruncollective @reddeerocr @trialberta

First of all, don’t do what this guy is doing. Second, there’s not really much in the way of research on arm swing & running economy. So let’s let a little common sense prevail. A general rule of mine: the less movement the better. Ever seen somebody out on the trails running towards you, arms flailing all over the place (reminiscent of the classic Friends episode with Phoebe running)? Of course you have, so many do it. But we need the upper body to be still if we are to run... efficiently. The more the top half of our body moves, the more energy it consumes. Another rule of mine: the further the elbows move away from the torso, the more lateral movement we produce in the upper body. And the more movement we get there the stronger the supportive muscles have to work to keep your balance. To do: do NOT let your elbows straighten more than 90 degrees. Keep the elbows close to your body, driving the arms in a forward-backward direction, NOT laterally. The benefits of an economical arm swing: the ability to keep a high cadence (see previous post), less vertical movement, less energy used. You’ll be amazed at what an efficient upper body can do for your run technique!! @reddeerruncollective @reddeerocr @trialberta @imcalgary #physio #gaitanalysis #runbetterrunfaster #reddeerrunningroom #reddeerrunners #lacomberunningclub #sylvanlakerunners

So much about life is attitude. You can either embrace life or complain about it. And it’s the same way with fitness. Years ago I used to complain about the snow, having to run through it seemingly 9 months a year (that would be a BAD attitude...and slightly exaggerated). So I’d skip some of those days, thinking it was a valid excuse. Then one day I decided that no matter what - wind, rain, snow, sleet, sun, heat, cold - if a run was in my schedule I would get it done. No ex...cuses. No complaining. It’s that change in attitude that made a day like today AMAZING! Honestly, I once again found myself sporting a goofy grin while running all alone, enjoying the solitude the fresh snow brought to my day. This same attitude can be applied to a person’s rehabilitation process following an injury. You can either pout or get to work on it. You can be part of the recovery process or you can wallow in your own self-pity. I don’t keep numbers on this from the clients I treat, but I can say without a doubt that those with a positive attitude get much better much quicker. The great part? This is entirely up to you!! @reddeerocr @rdcxcountry @ironmancanada @ironmantri @reddeerruncollective #reddeerrunningroom #reddeerrunners #reddeerrunningtrails #runalberta #winterrunning #runformentalhealth

The radio told me this morning it was -30 with the windchill. Too cold to run? Not if you have the right gear. Here’s what I used today, bottom to top: -feet: regular running socks on the feet, merino wool socks over top -lower body: 2 layers of running tights -upper body: long sleeve base layer to wick sweat away, long sleeve running shirt, running jacket, windbreaker (makes a huge difference...a small breeze hurts ok these cold days!) -head: balaclava(a must-have for every... runner), Oilers toque (yes, it must be Oilers!) -hands: winter gloves (I have a couple dedicated pair strictly for outdoor running, because they now smell like hockey gloves...ugh) That’s it, no dreadmill for me! On the really cold days I will use ski goggles so my eyelids don’t freeze shut, but not until closer to -40. @reddeerruncollective @reddeernordic @reddeerocr @rdcxcountry @imcalgary #lacomberunningclub #sylvanlakerunners #reddeerrunningroom #reddeerrunners #nodreadmillforme #winterrunninggear See more

SUGAR-FREE JANUARY ANYONE? I’m not much for New Year’s resolutions, but every January I take on the task of switching from consuming what’s on the right side of the table - and yes, that’s a giant pan of homemade marshmallows - to the left side. As training load gets higher & the recovery more important there is the need to provide the body with better fuel. This isn’t a diet (we can all agree those don’t work, right?) but the beginning of creating positive, healthy habits.... It’s not restrictive at all, just a few rules: 1) no white, brown or icing sugar 2) no cereals with added sugar (hello bran flakes & fruit!) 3) no liquids with any calories except a single beer per week (you can have another drink of your own but it may not contain sugar) 4) the one exception to consuming sugar is any training session that lasts longer than 90 minutes, as quality of training is reduced if you run out of glycogen. Anything less than 90 minutes and the body will carry enough to get you through. That’s it!! Not revolutionizing the food industry, simply creating positive health choices as racing season gets closer (remember those?!!). It’s a lot easier when you can get delicious, local, organic veggie boxes from @steelponyfarm to make the process better! WHO’S WITH ME?? @trialberta @ironmantri @reddeerruncollective @reddeernordic @ironmancanada @imcalgary #whitesugaristoxic #thechoiceisyours #eatlocalgrown #eatbetterfeelbetter

6 months today, this is what I hope to be doing. I miss the excitement around a major race event. I miss the pain that only racing can produce. I miss Nicole screaming at me like a hockey mom on amphetamines (she’s EXTREMELY supportive!). And I miss the finish line. Oh, how I miss that feeling, there’s nothing like it. Here’s to 2021 being the return of all these things and more! ONLY 6 months!! @ironmantri @imcalgary @trialberta @specialized_ca @new_balance_canada #tritraining #triracing #triathlon #triathlonalberta #ironmancourdalene2021

A great week if training! It’s amazing how it can change so much from week to week...but that’s why we need to not put too much emphasis on a single successful/failed session. Always keep the big picture in mind! The good: everything done as scheduled. Even had a smile at the end of the bike brick, mostly because it was over. Ran a couple of km worth of threshold work, hamstring didn’t act up. Perfect! The bad: no swimming for the foreseeable future (unless @kevin.hill.1 brings out the auger to swim in Sylvan Lake...ha!). Puts me even further behind those to the south of us who are already in the pool. Still, there’s 6 months of training left so plenty of time to work on it...right? @ironmantri @ironmancanada @imcalgary @specialized_ca @new_balance_canada @trialberta #tritraining #theironman #lovingthehardwork #bethankfuleveryday

Not the heaviest week of training, but it wasn’t supposed to be. Our annual ski trip to Canmore means a few days of recovery! The good: recovery is getting so much faster. As the fitness is returning I’m able to string harder workouts closer together, which gives me more opportunity to add more strength. And of course the recovery couldn’t be more fun...hiking & skiing in the mountains is the best! The bad: pools closing again. I’m a weak swimmer, this won’t help. The closure also provides a gentle kick to the motivation levels. But that’s in my own head, I need to push past it! @ironmantri @ironmancanada @imcalgary @new_balance_canada @explorekananaskis @explorebanff #keepontraining #gloriousrecoveryday #familyfunhiking #theschmittshow_ab

Yes, today’s run may have been cold & icy & windy...but it still beats the treadmill! @ironmantri @ironmancanada @imcalgary @trialberta @new_balance_canada @reddeerruncollective @reddeerocr #nodreadmillforme #runfree #reddeerrunners #reddeerrunningtrails #reddeerrunningcommunity

One thing I’ve embraced over the last few years has been cross-training. Partly as an aid to stay injury-free, but also as an opportunity to do cool things with my kiddos! Check out Jasper blasting around Riverbend! The best part is at the end when he says with a huge smile, That was fun! @reddeernordic @ironmancanada @trialberta @imcalgary @new_balance_canada #reddeerriverbend #getoutandski #lookatthatsmile

Huge gratitude day! Able to ski @skilouise as a family, had the luxury of Naomi being my ski partner for every run. Son days are simply better than others, this was truly special. Take a look at these pics...how can we not be grateful for where we live? Stunning. @travelalberta @ski_the_rockies @reddeernordic #theschmittshow_ab #skiwiththefamily #lovewhereyoulive #notrainingday

Not exactly an ideal week of training, fell short on a few sessions. The good: my kids racing last Saturday. I know it has nothing to do with my training, but it actually has everything to do with my training. Naomi was willing to miss out on her XC ski training, Luke chose to miss his hockey...both to race! No pressure, I never asked them once if they would skip other activities to make it out, they chose themselves. And that’s one of the main motivators for me to get out ...every day: inspire my kiddos to do something active, get out & enjoy life, see what you’re capable of. Beautiful. The bad: saddle soreness. Unless you’ve had it bad you have no idea what I’m talking about. That pic is just a few of the saddles I’ve tried over the last few years, the search continues. But it’s flared up for no apparent reason which is why some of my biking was cut short. NEED TO FIGURE THIS OUT!! Super frustrating, but it’ll be solved before race season next year...I think. @ironmancanada @ironmantri @specialized_ca @trialberta #saddlesorenesssucks See more

Another week down, another opportunity to get fitter & faster! The good: I did my first hot indoor ride where I crank the heat, dress in layers, no fans allowed. I historically have a hard time racing in extreme heat coming from Central Alberta, so time to get used to it now! The bad: my running. All of it. I’m only 18 months removed from the best running race of my life, BUT...the long runs feel more tiring, the speed work more painful, the intervals are slow. Years ago Nicole asked me what I’d do when I start to slow down. My answer was hopefully I won’t. Well...is it happening? Don’t know yet, but this has crept into my mind & won’t go away. @ironmancanada @ironmantri @imcalgary @new_balance_canada #theschmittshow_ab #keeponrunning #mentalstrengthneeded

My family is so good to me. For my birthday Nicole & the kiddos came up with Dad’s Day of Awesome, where they planned my day for me. Early morning bike on @gozwift? Check. Breakfast of the best cereal ever made (Count Chocula of course)? Check. Mid-morning run? Check. Skip the dishes Burger Boy, with choco milkshake? Check. Afternoon watching Oilers-Flames game 2 playoffs from 1988? Check (for you Flames fans, that’s the game Gretzky scored shorthanded in OT!). Pasta supper? Check. Games with the kids? Check. End the night watching ball & having a great beer from @craftbeernation_rd? Strong check. An unreal day, thanks to my family,my team, my support. #familyiseverything #howdidigetto42sofast #howlucky

Another fun week of being an endurance athlete! Specific training took a back seat to do something fun, which leads me to.... The good: running 75km of the High Rockies Trail in over 11 hours with some really good people. So much fun, doing something that typically doesn’t happen if Ironman racing is on the agenda! Being able to see so much beauty in the mountains is truly a blessing. The bad: how much my feet hurt for the last 25km of the run. I’ve never experienced anything like it. Couldn’t find any trail shoes in town that would work for me, so I went back to my old reliable: New Balance Vazee Summit. Great shoes, but no kidding, they probably have 1500km+ on them. Any suggestions out there? @new_balance_canada @trialberta @ironmantri #ironmancouerdalene #ultrarunning #runningphysiotherapy #dowhatexcitesyou

No racing in 2020? No problem. This is the year of fun adventures, and yesterday was a gem! 75km run along the High Rockies Trail near Canmore. If you never trail run...you should. You see & experience things that you just don’t get from a vehicle. Special thanks to @ocrspeedgaut, Fraser & Kris for being so positive the whole way as they set new PB’s covered on a single run. The main highlight (besides finishing)? Starting in the dark, getting to see the sunrise come up over the mountains. Unreal. . @canmorekananaskis @canmoretrailculture @reddeerocr @newbalancerunning #ultralegs #myfeetarekillingme #runningtherockies #doexcitingthings

Still getting back into the groove, trying to find time around work & kids’ activities. The good: most certainly biking the Bow Valley Parkway near Banff. Yes we may have faced wind, rain, sleet, snow & a bear...but it was still worth it!! The most beautiful ride you can get. And getting a little under 4 hours in on the saddle was great. The bad: this same ride. Got to -1, when combined with the earlier rain & wind left us all freezing cold, struggling to finish. Still, we did! @tourismbanff @bikealberta #thatwascold #cyclinglegs #ironmancouerdalene #ironmantraining #keepontraining