Race Report – Ironman 70.3 Mont Tremblant




On Sunday, June 22, 2014 I completed my fourth 70.3 Half Ironman event in beautiful Mont Tremblant, Quebec. Placing within the top 20 in my category out of 145 other female competitors aged 40-44, I had absolutely no idea that there was that many of us in this event. By far, Mont Tremblant is the largest triathlon event I have completed to date.

I wasn’t the slightest bit nervous as this event was a “tune-up” for the forthcoming 70.3 World Championships that I had qualified for last September at the Muskoka 70.3 event. I had fairly reduced expectations due to a recent hip injury residual of the Toronto Half Marathon in early May (see my earlier post Bleeding my Bursitis with Castor Oil). I knew that I did not have the endurance of all three events down pat, nor had I completed enough specific hill or hilly brick training sessions. I was very happy just to be able to get my race on – period!

I had the best swim that I have ever had at the Half Ironman Distance (1.9km) and pretty close to my very best all time bike time-trial at the Half Ironman Distance (90km). The swim wouldn’t have been my best, if it wasn’t for Coach Pierre Thiffault, owner of the Triomphe Triathlon Club based in Montreal.  Coach Pierre and I met in our hotel parking lot and within 5 minutes of conversation we determined that my short farmer john wetsuit was not going to cut it for the 63 degree celsius Lake Mont Tremblant water temperature. Coach Pierre was happy to lend me his old Orca wetsuit – a men’s medium, which fit me perfectly!

pierre Coach Pierre – THANK YOU!!!

I averaged a comfortable 2:00 min/100 metre pace for the swim and a speedy 36.5 km/hr for most of the bike until leveling out to a 34km per hour on the last bit of rollers. I knew that my legs were not worthy of my 5:00-5:15 min km running pace during the last 15 km of rolling hills on the bike. Not to mention the dyslexic moment where I  found myself at the wrong rack spot (I was at 1675 and my number was 1765). 

Thank you very much to the most wonderful volunteer who directed me to the right area.

Until this point I was having the best 70.3 of my life. Now, with my stiff legs in addition to the 1 minute I just lost fishing around for my rack spot, I had to pull it together to run a hilly 21km to finish the event. In order to make it into the top 10, I would have to run at roughly a 5 min km pace. This is a 1:45 Half Marathon time.

I should’ve packed more ActivFuel!activfuel

At 7:44 a.m. when the gun went off for the swim, it was approximately 14-15 degrees Celsius.  Now close to the noon hour, the temperature was closer to 25 degrees with not a cloud in the sky. Off I went to try to find my 5 min km pace.  By the third km, I found a 5:04 km pace. However, by the 4 km mark, I was defeated by going out too fast coupled with the blazing hot sunshine on a newly paved black asphalt trail, running on fairly new shoes, and a fairly necessary porto-potty stop.

When I began my final journey once again, I couldn’t figure out if I was on a downhill or an uphill.  It felt like I as on a downhill, but when I hit the turn around I knew I was on a downhill now, and that the last bit must have been all gradually uphill.  My asthma had begun to bother me again (probably from the trees and flowers along the trail line) bu it did not phase me to use my inhaler, even though I had it with me. Probably because I really don’t like to use Ventolin 2xs during an event anyway, and I had already used it before race start and then again near the end of the bike. Follow up with my doc this week confirmed all should be cleared up for the next race with an additional longer acting corticosteroid inhaler – Symbicort.

I chose the 12 km mark where I would begin to try to find my pace again. As I had been allowing myself to walk every now and again up until this point I declared an oath to self – no more walking from hereon!  I got as close as I could to a 5:15-5:20 min km pace until the finish. There was a very big light at the end of the tunnel for me as I decided that the last 4 km was really 3 km because the very last km would just be too fantastic with all of the fans to count as a working km. I was right. Coming down the finishing chute was a fabulous experience.

An even more fabulous experience was the Genuine Health “Ca Compte” booth staff whom were more than happy to fill my empty bike bottle with freshly mixed cold ActivRecover on my way out of the transition area.


I am very happy with my overall time of 5:28:29 and my top 20 category placement. Unbelievable with all of the walking I did and my porto-potty stop that I still managed to squeeze out a 5:45 min km run pace.

All considering, I am on track for a great experience at the approaching world championships come September at the same location. My fitness level is there, but my endurance and specific (hill) training on both the bike and run, including some good brick sessions are not. Good thing is, I have 10 weeks to pull it together.

A huge thank you to Genuine Health and their products ActivFuel and ActivRecover, and to Coach Pierre Thiffault for the wetsuit loan. Another big thank you to my coach Erik Seedhouse of Triathlon Pro for getting me fit enough for this event in just 2 months, including working around my hip injury and all. 

erik podium

Congratulations, Erik! 2nd Place Men’s 50-54


Bleeding my bursitis with castor oil packs


When our radiators are full and need to be “bled”, we simply unscrew a cap and voila.  When our bodies are swollen with inflammation, where’s that damn cap I say?!#$! Well, the human way of bleeding inflammation can be as simple as using castor oil packs.

When I first stumbled upon the fear that I may be off my feet for more than three months, according to some forums and other folks via word of mouth, when was learning about my hip bursitis – I panicked! No way! I will find a way to be back on my feet in under three weeks! I have a rather big event coming up soon – Mt Tremblant Ironman 70.3 – June 22, 2014. This early Half Ironman event is a training race warm-up for the World Championships that I’ll be doing at the same location come September. I need not be in chronic pain all summer! My racing season would be ruined 😦

So I began lathering myself with Traumeel –  a homeopathic remedy and Weleda Arnica Oil – a natural remedy. I also took a reduced dose of Genuine Health’s Fast Back Care+ (White Willow Bark, Natural Eggshell Membrane and Devil’s Claw) along with making small changes in my diet to support getting rid of the inflammation.  I foam rolled, mobilized, stretched and strengthened my weak areas daily. Then I stumbled across an interesting website talking about castor oil packs. This site claimed that in fact, one could improve the inflammation from bursitis (and arthritis, among many other ailments) using castor oil packs. I had known about the use of castor oil packs for sometime now, and had recommended them to several folks for relief from scar tissue discomfort and scarring – but, I had never used the packs myself. Off to the store I went for my castor oil.

I found the oil at the local Shoppers Drug Mart for a very affordable $3.99.  This is a great price, not to mention you can use the pack over and over again for up to 28 days or so! I used the pack for three days on and then took a day off. My hip greatly improved.  Now, I have to mention that I did have one osteopathy treatment, several physiotherapy treatments, along with a handful of chiropractic treatments. Additionally, I completed two very select home yoga practice sessions that probably helped me along.  Although, I did read that many people out there with bursitis have had it for a long time and have tried “everything” and nothing seemed to work – finally resorting to a shot of cortisone.

Well, world – changing my diet to more of a strict anti-inflammatory based diet (more on this later), using homeopathic and naturopathic remedies, getting regular therapy, rest, taping to facilitate muscles that weren’t able to fire properly, and lastly, my castor oil packs all helped me to heal in just under 3 weeks.  I ran 14.5k yesterday with no pain at all!


I have now been continuing on with the packs and will do so for another two weeks along with my yoga students in our Naturopathic Yoga Detox at Totum Life Science. Funny enough, like I mentioned in my last post peculiar things have been popping into my life lately at precisely the times I need them the most. Dr. Aisling Lanigan, who runs the Naturopathic Detox Yoga program at Totum, recommends Castor Oil Packs for the duration of the Detox Program to help purge toxins from the visceral region, in particular the liver. I have to mention it is very nourishing to lay back with a moist heating pad on your belly after a day of hard training (or any kind of stress for that matter – physical, or otherwise). Of course, I continue to dedicate 15 mins of the pack to my left hip area just to make sure all of the inflammation is clearly gone and won’t be returning any time soon 🙂

To find out more about the Naturopathic Detox Program at Totum Life Science: http://www.totum.ca/detoxification-do-i-need-that-2/

To find out more about castor oil packs for inflammation: https://www.sites.google.com/site/younglivingeu/home/castor-oil-compress-for-inflammation-pain-relief




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The information and opinions expressed here are believed to be accurate, based on the best judgement available to the author, and readers who fail to consult with appropriate health authorities assume the risk of any injuries.

My very first blog post


Hi y’all.  You will get to know me more along the way through my posts. For now, I’ll explain how this star was born.  A very good friend of mine told me to get my act together and start a blog today. So I did.  Another very special client has been getting on me to market and promote myself and my services in a bigger and better light. This is a start.  My friend who pushed me to start this today is a huge fan of the plethora of information always swirling around my brain and felt that I should share it with the world as I would for sure find many kindred spirits (aka followers).  My specialty is Kinesiology and Health Science.  My other interests and passions include Ironman Triathlons (well, 70.3 Half Ironmans for now), running, ice hockey, strength and sport conditioning, rehabilitation, corrective exercise, chronic disease, mental health, addiction, orthopaedics, biomechanics, Naturopathic Medicine, Traditional Chinese Medicine, nutrition, yoga, pilates, beaches, sunshine, meditation, reading non-fiction, and cats and dogs. There is definitely more I am passionate about but, this list should do it for now.  My next post will follow where I will be talking about the Rise Chlorophyll Kombucha drink that I introduced TH to today. Have a great day!