A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING
VOLUME 8
ISSUE 2
SPRING 2022
Online Skate Shopping? Think twice before double clicking
YOUR FAVOURITE BEIJING MOMENTS SMART FOOD HABITS 5 ways to refuel to recuperate
FLEXAFIT WORKOUT
Improve your double axels and jumps on solid ground with our step-by-step training
Milestone athletes Starr Andrews, Vanessa Bauer, Jeffrey Buttle & Gabrielle Daleman share mental strengthtraining insight
ROSE THÉROUX The 15-year-old Skate Canada NextGen Team member and Junior Women’s competitor from Sainte-Victoire-de-Sorel, Quebec talks training, goal-planning, nutrition and more…
www.figureskaterfitnessmag.com
EDITOR’S LETTER
THANK YOU TO EVERYONE WHO CONTRIBUTED TO FIGURE SKATER FITNESS! PUBLISHER/EDITOR-IN-CHIEF Signe Ronka EDITORIAL DIRECTOR Adriana Ermter CHIEF FINANCIAL OFFICER & OPERATIONS Angela Ronka CONTRIBUTORS Christian Bonin Rebekah Dixon Dr. Justin Kilian Patti Larkin Ashley Leone Sarah Lindsay Mallory MacDonald David Merson Ally F. Walsh
EDITOR’S NOTE As the season winds down from the excitement of the Olympics and the hard training for competitions, many skaters can feel a sense of fatigue. This is a normal phenomenon, as your body releases less of the endorphins and stress hormones needed for in-season training and moves into recovery phase. In this issue, we have curated articles to help you deal with this postseason fatigue and recovery. The Fitness Insider section explains why kids benefit from resistance training and gives some great exercises to work on your strength before next season, and the Nutrition Insider section teaches ways to help your body recover through nutrition by an awareness of proper macronutrient intake. I am so excited to bring you an in-depth interview with Junior Worlds competitor and 2022 Canadian National Figure Skating Championship 8th place finisher, Rose Théroux. In her interview, Rose shares her favorite ways to recover and prepare for the next season, with valuable insight about the ways her post-season looks different from her pre or in-season training. Check out the In the Spotlight section; I know that you will be inspired by Rose’s interview. As we wrap up this Olympic cycle and look towards the next, I reflect on all the uncertainty and changes that we have faced these past few years. I am proud of all the goals that our community of skaters have been able to achieve despite this, and I am truly excited to see what the next four years brings; with hard work and determination, I know you will be able to achieve whatever goals you set for yourself.
Sincerely,
Signe PROTECTION & PERFORMANCE Visit us at www.figureskaterfitnessmag.com Figure Skater Fitness is published four times a year by Figure Skater Bootcamp Inc., 33 Villiers St. Suite 202, Toronto, ON, M5A 1A9. Copyright 2015 by Figure Skater Bootcamp Inc. All rights reserved. Nothing appearing in Figure Skater Fitness may be reprinted, either wholly or in part, without the written consent of the publisher. Email address must accompany all submissions and no responsibility can be assumed for unsolicited submissions. All email content, photos, manuscripts, sent to Figure Skater Fitness will be considered as intended for publication and Figure Skater Fitness reserves the right to edit and/or comment. Figure Skater Bootcamp Inc. reserves the right to reject any advertising at its discretion. Advertising office phone: (416) 554 9456. The publisher accepts no responsibility for any harm or injuries incurred by practicing the activities suggested in the publication. PRINTED IN CANADA
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FIGURE SKATER FITNESS
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Table of Contents A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING
VOLUME 8
ISSUE 2
SPRING 2022
Online Skate Shopping? Think twice before double clicking
YOUR FAVOURITE BEIJING MOMENTS SMART FOOD HABITS 5 ways to refuel to recuperate
FLEXAFIT WORKOUT
ROSE THÉROUX
Photography by Christian Bonin
TKTKTKTKTKTKTK TKTKTKTKTKTK
Milestone athletes Starr Andrews, Vanessa Bauer, Jeffrey Buttle & Gabrielle Daleman share mental strengthtraining insight
ROSE THÉROUX The 15-year-old Skate Canada NextGen Team member and Junior Women’s competitor from Sainte-Victoire-de-Sorel, Quebec talks training, goal-planning, nutrition and more…
www.figureskaterfitnessmag.com
PAGE 3 PAGE 4
Masthead & Editor’s Letter Table of Contents
PAGE 6
THE IT LIST
PAGE 9
FITNESS INSIDER
PAGE 10 PAGE 12
Youth Can’t Resist the Training Need an Energy Boost?
PAGE 14
FLEXAFIT WORKOUT
PAGE 25
INJURY PREVENTION
I mprove your double axels and jumps on solid ground with our step-by-step training
PAGE 26 PAGE 28
Mind Your Muscle Recovery The Pitfalls of Online Skate Shopping
PAGE 30
IN THE SPOTLIGHT
PAGE 40
TRAIN THE MIND
Meet Rose Théroux. The 15-year-old Skate Canada, NextGen Team member and Junior Women’s competitor from Sainte-Victoire-de-Sorel, Quebec talks training, goal-planning, nutrition and more… Tough Stuff
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NUTRITION INSIDER
Smart Food Habits
PAGE 44
STYLE
Eight Ways to Unwind
PAGE 46
SKATERS CORNER
Your Favourite Beijing Moments
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THE IT LIST
SPRING 2022
THE IT LIST
READ IT
NEW! EXPERIENCE IT In this still-new section, we take you on a skating trip around the globe to learn fun facts about other countries and their connection to the sport we love. This issue, we’re experiencing AUSTRALIA…
WASH IT The Body Shop’s line-up of three new Camomile cleansing products is the best triple-threat your face could ask for. Loaded with calming camomile essential oil, each one— Clean Sweep Makeup Dissolving Balm ($20), Sumptuous Cleansing Butter ($9) and Dissolve the Day Make-up Cleansing Oil ($16)—gently, safely and effectively removes dirt and grime, pollution, excess oil, makeup and gunk from your skin. And it won’t make you break out. Perfect for sensitive skin, each product’s ingredients are 95 per cent natural origin, vegan, cruelty-free and
SAY IT
contained in sustainable packaging. Our favourite part? You can toss the hands-free Clean Sweep Makeup Dissolving Balm stick into your gym bag and never worry about a mess. You can pack the Sumptuous Cleansing Butter into your carry on when you travel to competitions and, you can keep the Dissolve the Day Make-up Cleansing Oil in your bathroom at home. See? Triple threat. Now go wash up. All three products are available at The Body Shop stores and online at www.thebodyshop.com —Adriana Ermter
We promise that when you read E.L. Shen’s book, The Comeback: A Figure Skating Novel, you will be cheering for its heroine Maxine, just as hard as we did. Exciting and heartfelt, this story captures the wins, challenges and perseverance every young athlete experiences as they skate their way towards self-acceptance, newfound skills and so much more. But what we may like the most about this read is its authenticity—the author’s personal touch is everywhere. As a Chinese, American, high-performance figure skater, E.L Shen knows what she writes, making this book a must-read that’s hard to put down — SL
What you do in the off season determines what you do in the regular season.
- George Allen, an American football coach
Five things to know 1 Th is beach-loving country (and continent) is home to Kailani Craine, the 23-year-old, two-time Olympian figure skater and she’s a force! We recently discovered that due to Covid lockdowns, not only did Kailani prepare for the 2022 Winter Olympics in isolation she had to train in the middle of night, too. Now that’s what we call dedication.
3 Fun thought. Since more than 85 per cent of all Aussies live within 50km of the coast, we like to imagine that our fellow figure skaters spend their R&R time surfing waves.
2 Did you know that despite the country’s desert-like weather, the
4 Count ’em! It has been 70 years since Adrian Swan, Nancy
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Australian Alps (a.k.a: the Snowy Mountains) actually get more snow than the Swiss Alps?
Hallam and Gweneth Molony became famous for being the first Australians to compete in figure skating at the 1952 Winter Olympics in Oslo, Norway. 5 You know that favourite sweater you pull on before you hit the ice? Well, chances are good its wool may be from Australia. The country has three times as many sheep as it does people. —Sarah Lindsay
PLAN IT APRIL 2022 6-9 7-9 MAY 2022 25 –28
2022 U.S Adult Figure Skating Championships - Newark, Delaware, USA 2022 ISU World Synchronized Skating Championships - Hamilton, Ontario, Canada 2022 Skate Canada Ice Summit - Quebec City, Quebec, Canada
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ON ICE - OFF ICE - VIRTUAL
WORKSHOPS SKATER WORKSHOPS - COACHES SEMINARS - CUSTOM WORKSHOPS
FITNESS
INSIDER
flexafit.com
We’ve got everything you need to know about, regarding youth-based resistance training and how to reboot your mind and body during the Post Season. Turn the page to find out more… figureskaterfitnessmag.com
FIGURE SKATER FITNESS
FITNESS INSIDER
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become stronger, more resilient and less likely to be injured. Plus, stronger muscles can be used to enhance performance with benefits, such as being able to skate faster or jump higher. For younger athletes, resistance training is even more important. As you grow, your body develops physical abilities that can be enhanced by resistance training. It helps teach body coordination and how to move for optimal performance, while reducing the risk of injury. Using the post-season to focus on basic physical development can help you prepare for next season. Three great resistance training exercise options to include in your workout routine are goblet squats, lunges and box step-ups. But before you get started, use the following guideline for each exercise: Choose a weight that’s right for you Perform 10-15 repetitions, the last 1-2 repetitions should feel challenging Give yourself a two-minute rest between sets. Repeat every second day for a maximum of three days per week As you gain strength, increase your weight load or increase your repetitions, but avoid doing both at the same time
1. GOBLET SQUATS
YOUTH CAN’T RESIST THE TRAINING Why and how young skaters benefit from resistance training by Dr. Justin Kilian, PhD
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hen you think of resistance training, do muscle-bound athletes pushing around heavy weights and making a lot of noise first come to mind? Well guess what? Even kids can do it, and safely, because resistance training is any form of exer10
cise where you work against a load with the intent to strengthen your muscles. Bodyweight exercises, dumbbells, kettlebells, resistance bands, Pilates and weight machines are all different types of resistance training. And by participating in one of them, your muscles will
Are a great way to hip and leg muscles. These muscles are important for pushing off the ice during normal skating, but especially for faster accelerations and higher jumps. Having a better squat movement pattern will help create more stable landings. To perform: Use a dumbbell or kettlebell and hold it close to your chest. Focus on keeping an upright torso as you bend your hips and knees to get into a deep squat position. Be sure to keep your knees pointed in the same direction as your toes to avoid them collapsing in towards each other. If you have trouble keeping your torso upright, put something sturdy underneath the heels to assist the ankles, like a small plate weight or a wooden board.
2. LUNGES Similar to squats, this exercise targets the legs, albeit one leg at a time. This single-leg approach can help the body develop balance and stability for the hips. Given how important single-leg stability is figureskaterfitnessmag.com
for figure skaters, it makes sense to strengthen this movement pattern. To perform: Hold a dumbbell or kettlebell in each hand. Lunges can be performed without any weight, but most athletes will be able to have some amount of external load that can be held on either side. Once you grasp the weight in your hands, step forward a little bit further than you would for a normal walking step. Bend down until the back leg almost touches the ground before coming back up and then alternate legs.
3. BOX STEP-UPS Are a solid drill to strengthen balance and hip stability. They can be loaded the same way as lunges, but more advanced lifters may also use a barbell to put the load on the back of the shoulders like a squat. Either way, figure skaters will benefit from the increased leg strength that this drill provides. To perform: Select a box that is just below knee height so that when the foot is placed on the box, both the hip and the knee are at approximately a 90-degree angle. When stepping up onto the box, you should focus on letting the front leg do the work; avoid bouncing off the back leg. Once on the box, stand tall with straight knees and hips. When stepping back down, let the same leg do the work. For example, if you step up with the left leg first, the right leg will follow. Once on the box, the right leg should be the first one to step off.
SOLID OPTIONS Resistance training can be achieved with any form of external load. umbbells or kettlebells. Hold one in each D hand or hold just one with both hands close to and at chest level esistance tubing or bands. The longer they R are stretched, the more resistance they provide. As long as they are firmly secured, these bands can provide a similar load to weights, but they do not have to work directly against gravity. The change in the load pattern is great for exercises that aren’t up and down. For lunges, secure a band directly behind you and add a torso rotation as you grasp the band in their hands. This type of twisting can be good for training the muscles used during rotations.
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excess physical activity, inadequate nutrition, insufficient sleep and even, dehydration. Medical causes can include anemia, adrenal and thyroid dysfunction/hormonal imbalances, depression, traumatic brain injury, chronic infections, chronic stress and side effects from medication.”
Q: Why do skaters often feel exhausted at the beginning of the Post Season? A: “Athletes can experience exhaustion when they take a break from training. While training, physiologically the body is predominantly switched into sympathetic mode (fight-or-flight), which can sustain energy levels through cortisol and other stress hormones. {Once that intensity of training stops], during breaks, the nervous system switches back into parasympathetic mode, which is more relaxing and fatigue can set in if proper nutrition wasn’t followed during the high intensity training period.”
Q: Can supplements help with increased energy? A: “Nutritional supplements come in different forms and formulations and your biochemical individuality must be considered when being prescribed supplements and/or nutraceuticals. Depending on individual needs, some formulations can help support energy production pathways or recharge your body after periods of intense physical and mental activity. Nutrients [found in food and supplements] are building blocks for muscle and cells and support biochemical processes in the body.”
Q: How do you know what vitamins and supplements to take? A: “Because of biochemical individuality, one should not supplement without the guidance of a qualified healthcare practitioner or a pharmacist. Children and youth can take supplements if prescribed by a specialized healthcare practitioner. Some simple formulations of multivitamins can be taken relatively safe at any age.”
Q: Once the exhaustion wears off, why do skaters then feel sluggish?
DR. SCURTU’S FAVOURED FOUR ENERGY-BOOSTING EXERCISES
A: “When adrenaline and nor-adrenaline levels start levelling after intense physical and mental exertion, fatigue can set in, especially if these athletes did not consume enough calories to support their energy [output]. Poor nutrition timing can make athletes feel fatigued, so skipping breakfast or only having a nutrition bar does not provide adequate energy.”
1. Yoga. “Thirty minutes every morning.” 2. Tai chi. “Perform as needed to open energy channels and to relax.” 3. High intensity interval training. “Three times per week for 30 meetings.” 4. Stretching. “Each athlete may individualize this exercise prescription.”
Q: Our brains often feel sluggish, too. Why? A: “Everything in our body is inter-connected, so if the body has low energy, the brain won’t have enough resources either.”
NEED AN ENERGY BOOST? Feeling mentally and physically drained after a productive skating season is normal. You’ve worked hard! But did you know that it could take a little more effort than simply catching up on your sleep to re-boot your mind and body? Dr. Simona Scurtu, ND, a Doctor of Naturopathic Medicine based at Toronto’s Health Avenue Clinic answered our questions to shares her professional insight on how to relax to refresh during the Post Season. Q: What is fatigue? A: “Everyone feels tired from time to time. Fatigue is a feeling of continuous tiredness, weakness and low energy overall. It can be physical, mental or a combination.” 12
Q: How and why do our bodies and minds experience fatigue? A: “There is a wide-range of causes that can trigger fatigue. [For figure skaters] lifestyle habits can include
Q: Many experts recommend exercise to combat fatigue, but skaters are already doing this. What would you recommend? A: “Relaxation techniques, such as breathing exercises. Adequate nutrition and sleep, and working with a Naturopathic Doctor to establish an individualized nutrition program.”
Q: Is there a quick way to reboot our bodies and minds? A: “Water is one of the most important substances the body needs for optimal function and survival. During training, the body naturally loses water through breathing and sweating, so it is important to take necessary steps to avoid dehydration.”
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GLOSSARY OF FIVE BODY AND MIND BENEFICIAL VITAMINS AND SUPPLEMENTS 1. CoQ10, or coenzyme Q10, a nutrient your cells need to produce energy. 2. Creatine, a compound naturally found in red meat, pork, chicken, turkey and fish that you body uses as a quick energy source. 3. Iron, helps create haemoglobin, a protein in red blood cells that moves oxygen from your lungs to your body’s organs and tissues. Without oxygen, your body can feel tired. 4. Tyrosine, is an amino acid found in high-protein foods like eggs and dairy. It helps restore the levels of the neurotransmitters in your body to elevate your mental cognition to your energy levels. 5. Vitamin B12, transforms food into energy for your cells. For more information about vitamins and supplements, log on to vitamintree.ca.
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FITNESS INSIDER WORKOUTS
OFF-ICE JUMP WORKOUT
FITNESS WORKOUT We are excited to share with you a step-by-step view of a double axel walk through and jump. Demonstrating this on-floor double axel and balance training is Mia from the L’école Académie Performance Isatis in Montreal, who trains with Marc André Craig. Annabelle Théroux demonstrates the back-to-basics movements and biellman steps.
Improve your off-ice double axel with our step-by-step body positions. Simply start with a walk through and then, slowly progress through each position to increase your rotation.
DOUBLE AXEL WALK THROUGH Always pay attention to the proper positions on the walk through. Make sure to do the walk through exactly the way the jump will proceed on the ice. Try to avoid exaggerated positions.
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DOUBLE AXEL Check out this frame-by-frame double axel by Mia.
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BACK TO BASICS In this workout section, we want to take you back to basics on squats and lunges. It is important to focus on proper technique to build strength before power.
JUMP SQUAT SQUAT
Progress the squat to add a jump following the same technique. Jump squats are a great basic plyometric movement for figure skaters to develop explosive power.
Start with your feet hip distance apart, toes slightly turned out. Hinge at the hips to come down to 90 degrees. Make sure the knees are tracking in line with the big toes. Keep a neutral spine.
Try 20 reps for 3 sets
Do 20 reps for 3 sets
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LUNGE
ALTERNATING LUNGE JUMP
Start with one foot in front of the other in a wide stance. Bend both knees at the same time and lower to a hover above the floor with the back knee, keeping the back straight and hips underneath. The front knee should press slightly forward in front of the ankle.
Using the same progression from the lunge, jump and switch feet to add power to the exercise. Lunge jumps are great to work on power, stability and strength. Do 20 reps for 3 sets each side.
Do 20 reps on each side for 3 sets.
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SPORT-SPECIFIC BALANCE
BIELLMANN
Sport-specific balance training is the best way to practice the movement patterns done on the ice, off the ice.
The biellmann is an advanced move and should only be done when flexibility is at an advanced level to prevent injury. Here we show five steps to catch your foot and practice it off the ice.
SPIRAL In these four images, we demonstrate a spiral movement using various tools to challenge stability. The beginner version is to try without equipment. From there you can progress to the wobble disc, bosu and porcupine disc. Try 30 seconds on each foot for 3 sets.
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DID YOU KNOW even once a week t r ai ni ng sessi ons can i ncr ease your j ump hei ght si gni f i cant l y
l a n o s r e P e n i Onl ining Tra If you are a skater who likes a structured approach with real trackable results, come give our program a try!
$10 off for new clients book@f l exaf i t . com
INJURY
PREVENTION The post-season is all about maximizing down time, so use yours to practice restorative exercises and understand the pitfalls of online skate shopping…your mind, body and budget will thank you. figureskaterfitnessmag.com
FIGURE SKATER FITNESS
INJURY PREVENTION
SPRING 2022
listening to soothing music, taking a hot bath with Epsom salts and/or participating in a therapeutic massage to relieve tension are all great options. By reducing the emotional and mental stress of the previous season, your body will be able to do what
it naturally wants to do, rest and recover. Partaking in these simple ways to free your mind from stress and then, incorporating the following three restorative exercises will have a positive impact on your muscular recovery and future skating performance.
1. RECOVERY STATIONARY BIKE RIDES TARGETED MUSCLES: Entire body. THE BENEFIT: Muscles require excellent blood flow. Moving your entire body will allow your muscles to stretch and pump, moving nutrients to your muscles while pushing out any of the naturally produced bodily waste products. Non-impact exercises, such as a recovery stationary bike rides allow your muscles to work while having beneficial nutrients pumped to the muscles’ loca-
tion without causing stress through impact-based movements. HOW TO PERFORM: Find a comfortable, stationary fitness bike. Maintain excellent form with your hands resting lightly on the handlebars and pumping your legs at a consistent and moderate pace for 10-20 minutes each day. Listening to soothing music can help keep your pace on rhythm while simultaneously relaxing your mind.
2. DYNAMIC STRETCHING TARGETED MUSCLES: Hip flexors.
Mind YOUR
MUSCLE RECOVERY Three restorative exercises that will have a positive impact on your muscular recovery and future skating performance by David Merson, PT, DPT, ATC
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s a figure skater, your ability to perform your best is directly related to your recovery from athletic activity, so take advantage of the post-season to perform restorative exercises that will relax your body, provide opportunities to release muscle tension and reduce your overall mind and body stress. In fact, restor26
ative exercises should be viewed as a critical component of your figure skating preparation and just as important as an on-ice activity. Start your recovery by relaxing your mind, as this will reduce both mental and muscular stress and tension. Engaging in deep breathing to increase oxygen flow,
THE BENEFIT: The hip flexor is primarily responsible for lifting the hip upwards, however, tightness of the hip flexor can cause lower back compression, tight glutes and in turn cause discomfort and compromised movement. Lengthening the hip flexor will allow increased hip and lower back movement for deep edge performance, jump takeoffs and landings and many other figure skating specific element performance.
HOW TO PERFORM: For performance of the right hip flexor dynamic stretch, start in a kneeling position. Kneel on your right knee (place a soft surface under your knee for comfort) and then place your left leg in a bent position in front your body. Reach up with your right arm, squeeze your glute muscles and move your right hip in a forward motion to length your right hip flexor. Hold this position for two to five seconds and repeat it five to 10 times. Alternate sides and repeat.
3. FOAM ROLLER/VIBRATING THERAPY DEVICE PERFORMANCE TARGETED MUSCLES: Calf, hamstrings, gluteal and quadriceps muscle groups.
prove blood flow and muscle to function at full capacity.
THE BENEFIT: Recovery of your leg and hip muscles is important for muscle health and performance. A tight, restricted muscle reduces blood flow and the muscle’s ability to contract and lengthen at its full capacity. Applying a foam roller/vibrating therapy device will im-
HOW TO PERFORM: Apply a foam roller/vibrating therapy device along each of the muscle groups mentioned above for 30 seconds to one minute, rolling along the full length of each muscle. Perform this at least once per day during the post-season, preferably before your off and on-ice training.
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forward and convenient as buying a new pair of trainers from your favourite online sporting store. Except that it’s not. There are too many pitfalls to stumble into when due diligence hasn’t been done. Yes, buying online is appealing. You never have to leave your home. You can take all the time you need or no time at all. You’ll skip the commute and the in-store lines. Plus, the products arrive in tidy little boxes on your doorstep mere days after you’ve clicked the checkout button. Still, it’s not the best route to take for your next pair of skates, even if you are planning on picking up the exact same size and model of boots and blades as the ones you’ve just worn out.
PUT YOUR FEET FIRST
THE PITFALLS OF ONLINE SKATE SHOPPING Why you need to think twice before double clicking on a new pair of skates by Patti Larkin, C.O. (R.), C.Ped.
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ou’re a pro at clicking, dragging and dropping yoga mats, books, Lip Kits, leggings and sun screen into your digital shopping cart. Knowing which products will work for your body and brain without ever 28
having experienced them in real life has become, like, your new superpower—the silver lining from having been housebound for months on end. So it only makes sense that ordering a pair of figure skates will be just as straight-
No matter what your age, your feet change depending on the weather, the training season, the type of training you’re currently undergoing, your future training demands, how much sleep you’re getting, water and food intake, weight loss and gain and more. Making your feet a priority by having a professional skate fitter assess them each and every time you need new skates is imperative to your overall foot health and to help prevent injury. Professional skate fitters are properly versed in the different boot brands and types of blades currently available on the market. They understand how each manufacturer’s make and/or model can and will fit an individual foot and they factor your training needs into consideration. Fitters will also address your individual foot dynamics to provide you with the most appropriate equipment. This particularly applies to growing and developing skaters who, as they build their skills, will benefit from choosing a high performance product that meets their current needs. Because when a professional fitter knows your skill level, skating goals and training schedule they can better assess and equip you with the proper boot and blades to address and maximize your on-ice comfort and capabilities.
person, you can try on multiple pairs and compare the different fit and feeling of each one before you make your final selection. In-person fittings can also address and correct any issues you may have previously experienced in your current boots to help prevent potential problems in the future. Additionally, they’ll inspect their product to make sure it is well made, while ensuring you have the correct blades and that they are properly mounted—a service unavailable online.
FACTOR IN THE COST
Online sales and discounts are hard to resist, for sure and often, skate pricing can vary from one country to the next making double clicking on a pair of boots listed in a different time zone tempting. In the long run however, you may not be getting a better bang for your buck. Without a professional fitter’s stamp of approval, there’s no guarantee your online purchase will last as long as you need it too, will be safe to wear through intense training sessions and will not impact the health of your feet. Plus, there are perks to booking your skate fitting, which incidentally can take up to two hours. You will get to try on as many options as you like before you choose and buy your next pair of boots and blades. Throughout this process, you will receive everything from a professional evaluation, a product warranty and a boot heat molding or shaping, to comfort adjustment services, follow-up services and even, a complimentary blade sharpening. And unlike many online purchases, should your newfound skates be problematic in any way, you can always go back to the store to review your options. Shopping in person allows you to create a relationship with your skate fitter. After the first visit they will know what works for your skill level and feet, what boots or blades to avoid and can troubleshoot any challenges.
GET FIT, VIRTUALLY
REMEMBER SIZE MATTERS
From boots to blades, no two brands are alike, which means that sizing among manufacturers can be inconsistent. Boot sizes are also not always comparable to your street shoe or even your running shoe size, making buying the correct skates online a bit of a guessing game. While many websites offer information about boots and sizing, the guarantee for long-term wear ability and training comfort can be hit and miss. Additionally, you’re putting all your bets on one option whereas when you shop in figureskaterfitnessmag.com
Not everyone, however, has easy access to a skate shop. If this sounds like you, ask your coach and other skaters for their recommendations for a reputable skate shop that offers virtual fittings. Then go online and book an appointment. Next to in-person shopping, this is your best assurance on securing quality boots and blades. Since many high performance boots require heat molding or shaping prior to wearing them on the ice, the virtual fitter can share advice on where to take your skates to fulfill these services and/or provide you with alternative solutions. 29
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IN THE SPOTLIGHT
THAT BLOOMING ROSE! The Junior Women’s competitor from Sainte-Victoire-de-Sorel, Quebec skated a solid 8 at the 2022 National Figure Skating Championships. She’s a member of Skate Canada’s NextGen Team and she is only 15…well, she will be on April 25th. Here’s what Rose Théroux has to say about training, goalplanning, nutrition and flourishing on her own terms
Photography by Christian Bonin
by Adriana Ermter
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wo and a half years ago, in November 2019, Rose Théroux swept Quebec’s Section A Figure Skating Championships, jumping over 94 other 16-years-and-under skaters to win the pre-novice title. She was 12 years old. While it was Théroux’s first time competing in the age category, three years of ice time in Chambly had prepared her well. It also set the stage for future competitions, including 2021’s Cup of Austria where she placed first in the Junior Women’s short program and 5th in the long program, earning 4th place out of 29 athletes. Recently, while the world was watching the Winter Olympics in Beijing, Théroux was skating her way to a very solid 8th place at the 2022 Canadian Tire National Skating Championships. Now, with triple Lutz double-toes and double Axel triple-toes in her repertoire and coach Marc-André Craig and choreographer Joey Russell by her side, there’s only one way this Rose will grow. Here’s what she shared (in English, BTW; Rose’s first language is French!), about her Post Season training, goal planning and more.
HER TRAINING What types of exercises do you do during the Post Season? “I have practiced contemporary/hip hop dance to get familiar with the styles of my new programs. Also, I do ballet classes once a week to work on my posture because it’s something that I want to improve.
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Amélie, our spin and off-ice trainer helps me work my ankle flexibility and mobility. I am also working with an osteopath because I have a little knee pain sometimes. We use a lot the foam roller and cross balls. Also we have stretching exercises and when we hurt somewhere we have specific [exercises] to do.”
Does having downtime benefit you? “The only down time that I have is now, during the spring camp. This is when the training can be very different. For example, I do stroking with Mylène Girard to improve my skating skills.”
How does your off-ice training benefit your onice skills? “I think that we do the biggest parts off the ice because it’s easier to have variety. For example, I do my physical trainings to be in better shape and to have better mobility on the ice. I also have access to and train on bungees and motorized spinners to practice my power in jumps [so that I can explode, gaining height] and increase my rotation speed for spins. It has been almost a year that I’ve been practicing this and I find it interesting to see what the human body can do. To be able to land properly without the harness… and my coach has done a lot of research to find the exact areas that need to work on. Now, we will incorporate this [research] into the off-ice exercises to correct these points.”
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FIGURE SKATER FITNESS
IN THE SPOTLIGHT
SPRING 2022
I’m confident,” says Rose, “but my goal is to always evolve every time I skate and to improve every day. HER GOALS AND ACHIEVEMENTS What motivates you? “Always getting better and finding things that will make me improve in our sport is a source of motivation for me, because it makes me want to perfect my skills as an athlete.”
How do you make sure you’re constantly improving? “I am a real perfectionist. When I give more attention to the little details and to the way 34
that I execute my movements it really helps me.”
Do you set goals for yourself each season? “Yes, with Marc-André. Together, we identify the goals I want and how to align my training to each one so that I am doing everything possible to achieve them. We also measure and review how my training is impacting my goals; this helps us to make sure that the objectives are the same and that we are doing everything that we can to succeed.” figureskaterfitnessmag.com
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FIGURE SKATER FITNESS
IN THE SPOTLIGHT
SPRING 2022
I gained a lot of experience going there,” said Rose Theroux, about competing in the 2021 Cup of Austria held last November in Graz, Austria at the Merkur Eisstadion, in an interview with Les 2 Rives. “It’s different from the competitions in Quebec. It’s fun to skate elsewhere and talk to other skaters from all over the world.
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FIGURE SKATER FITNESS
IN THE SPOTLIGHT
SPRING 2022
HOW SHE STAYS INJURY-FREE & MENTALLY STRONG What types of training do you fulfill in to prevent injury? “The most important part is [the training I participate in] before I get on the ice. I always take the time to review my routine. I also stretch before and after I skate. This helps because it increases my range of movement and it helps to prevent making a wrong move or executing a move incorrectly. My torso and back need to be flexible because of the tension and strength it takes to perform triples, jumps and quads. To do a Biellmann, I also need to have a flexible back so that I a layout in a level four spin, so it’s important to train these positions and my body properly.”
How do you overcome challenges? “I tell myself that I tried my best. This is still an area that I think I need to improve more on, for both my skating and for me, so I am working on it.”
What do you do to mentally prepare before you get on the ice? “Before each practice, I make a plan that focuses on one or two things so that I don’t have think everything matters and then worry how it’s going and if I’m getting everything done. At a competition, it depends on my level of stress. Sometimes I do a series of breathing drills to calm my mind and to activate my body. Other times, I try to focus on the good things, like remembering a good solo I skated or the good things that I have done in practice.”
What tools do you rely on for emotional strength? “I am seeing a sport therapist who helps me with my mental preparation. My coaches and my family are there to support me and to help me improve, too.”
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What is your favourite Post Season meal? “Fajitas, because I like to finish my season with my family and I think it’s the perfect meal to share with your loved ones.”
Do you change your eating habits during the Post Season? “For the moment, no, there are no changes. But if I see that my energy is decreasing or feels low, I try to eat snacks that will give me more energy. I always try to eat at least two fruits and vegetables each day, but I eat snacks that are more substantial when I need to.”
FUN FACTS ose is a member of Skate Canada’s NextGen R Team. This is a big deal because only a handful of high-performance athletes are chosen. Plus, membership comes with some pretty sweet benefits, such as development and training opportunities so that both the athletes and their coaches can advance in the sport...and maybe, even become Canada’s next Olympic competitors. long with 250 skaters in the women’s, men’s, A pair and ice dance disciplines, Rose competed at the 2022 Canadian Tire National Skating Championships in Ottawa this past January— all with the goal of earning a coveted spot on the Skate Canada National Team and the teams that will compete at the 2022 Olympic Winter Games, the 2022 ISU World Figure Skating Championships, the 2022 ISU Four Continents Figure Skating Championships, and the 2022 ISU World Junior Figure Skating Championships. ose ranked 7th in the Junior Women’s Free R Program and 11th in the Junior Women’s Short Program for a combined score of 147.59 points and an 8th place ranking overall at the 2022 Canadian Tire National Skating Championships. Not too shabby considering she was only 14.
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FIGURE SKATER FITNESS
TRAIN THE MIND
SPRING 2022
TRAIN THE MIND TOUGH STUFF
We mined the Figure Skater Fitness archives to share powerful insight from four of our former cover skaters—all to build your mental resilience by Adriana Ermter
STARR ANDREWS, 20 years
Los Angeles, California, USA Current win: 9th, 2022 U.S. Championships Great skate: Silver medal, 2017 Junior U.S. Championships
Who she turns to: Her mom and coach. “They are definitely there when I’m having a bad day. This is very important. When you get frustrated and annoyed and you don’t want to do something anymore, but you have someone there to tell you that it’s okay and you are going to have bad days, it makes it easier to brush off the bad moments and try again.” Benefit of a support system: “Every skater needs a good support system. They will tell you the truth, which is good, because you don’t want someone who says ‘oh that looks fine,’ but it doesn’t. Your support system will be there to comfort you too, when you have a bad competition or you have a bad practice day or anything like that.” Top tip for mental prep: Stay calm and skate on. “I went into the 2018 Senior U.S. Championships feeling super calm and I just told myself to do what I know how to do and I did. I usually have a lot of emotion when I skate, so I was extra emotional, I mean it was a national performance. It was my first time competing as a senior and it was an Olympic year, so there was just a lot emotion in the arena all around me.” Where to focus: On the present. “It may be hard, but if you keep doing what you’re doing it will happen. Just stick to it and it will happen.” 40
VANESSA BAUER, 26 years
Berlin, Germany Current win: Performer with the UK’s ITV’s Dancing on Ice Great Skate: 2018 Champion, Dancing On Ice
Her source of courage: The personal trainer, advocates for mental health and eating disorders. “Figure skating gives me courage and strength, fills me with hope and fulfills my greatest dreams.” Top three pre-skate self-messages: 1. “It’s time to shine, show off and captive the audience by doing what I’m most passionate about. 2. Stay strong. 3. I can do it.” Why vulnerability is strength: “We can overcome and prevent mental health issues by sharing our stories and taking away the silence that makes these topics taboo.” Perseverance creates joy: “Being a figure skater is a privilege and such a wonderful thing to be. Love what you do and find the passion in skating. It is so easy to loose your love of the sport once you finish high school and look into the future, but you don’t have to. I nearly gave it up. After my burn out caused by over training, pressure, eating disorders and high school finals, I thought I hated figure skating. But I am so happy I decided to keep skating after [I underwent] my psychological treatment. Now, being a show skater is the best thing ever. I would love every skater who has given up or been forced to quit skating to think about why they stopped. If you miss it, skate! Just for yourself. Being able to express yourself through skating is a gift that not every person has the privilege to experience.”
JEFFREY BUTTLE, 41 years
GABRIELLE DALEMAN, 24 years
Smooth Rock Falls, Ontario, Canada Current win: International choreographer Great Skate: Bronze Medal, 2006 Turin Winter Olympics
Newmarket, Ontario, Canada Current win: Gold medal, 2022 Skate Canada Challenge Great Skate: Gold medal, 2018 PyeongChang Winter Olympics
Tools for success: “I sought out the help of a sports psychologist. I set daily goals, wrote in a journal. These tools helped me learn about myself. How much sleep I got, what I focused on going into my triple axel during the long program run-through? This helped me figure out when I’m at my best and why.”
Coping with accidents and injuries: Concussed in 2018, Gabrielle went into a depression. “I could not cope with the constant headaches, nausea and just not feeling like myself. Having to take time off from the ice was not easy for me. My mom and dad were great, making sure that I got to my appointments and was getting the proper nutrition and medicine.”
The power of appreciation: “Of course my results were important, but what became important was taking pride in and enjoying my day-to-day training. It’s satisfying when you take to the ice and you know that you did everything in your power to be prepared and to feel confident.” Mental strength requires preparation: “I always had a plan for each practice. I treated competitions very similarly, setting out a game plan about which competition practices would be full run-throughs and which would focus on my short or long programs.” Create security: “The first thing I would do upon arriving at a competition venue would be to seek out a place to call my own, a safe space where I would do my off-ice warm-up. Then, I’d find another spot closer to the ice surface where I would go in between the warm-up and my performance. I would also sit in the stands, facing the judges’ podium and visualize my run-throughs on the ice. Where the jumps would be, when I would make eye contact with the judges and when I would focus on my breathing.”
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Nutrition’s role in mental health: “I include proper nutrition regiments and psychological training in my goal-setting plan because figure skating is a tough and demanding sport, both physically and psychologically. Nutrition is very important in not only keeping my body fuelled to train, but also in recovering from workouts as well.” Create a nimble mindset: “Psychological training is important. If you miss your first jump, you have to be able to mentally overcome that and regroup for the next 10 elements. Alternatively, if you nail that first jump you need to be able to control that emotion as well. All this is through mental training. I do a lot imagery training and talking through programs [with my coach].” How she’s accountable: “I write my goals in a notebook and stick them on a wall in my bedroom. Every morning I wake up and I see the short-term goals that I am working on so it is in my mind. I also have my medium and long-range goals written there, as well.”
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FIGURE SKATER FITNESS
NUTRITION INSIDER
SPRING 2022
NUTRITION INSIDER
HABIT ONE: FILL HALF YOUR PLATE WITH VEGETABLES Vegetables are like nature’s multi-vitamin. Bright and colourful fruit and veggies tend to be more nutrient-packed than their blander counterparts. Dark green leafy vegetables like spinach are a good source of iron and potassium, while red or yellow sweet bell peppers are excellent vitamin A and C sources. Nathan Chen, a Beijing gold medalist figure skater, has said that he uses a food-first approach to meeting his nutrient needs. Nathan focuses on eating colourful foods to ensure he is getting the vitamins and minerals, or micronutrients, he needs to perform his best. This approach, eating a rainbow of vegetables, ensures you get an array of micronutrients to keep your immune system strong and your metabolism supported.
HABIT TWO: OPT FOR HEALTHY FATS AT EACH MEAL Many athletes do not think about adding fat to complete their fueling puzzle. But fat is an important fuel source, as it contributes to heart health and is also a component of cell membranes, including brain cells. Healthy fats are found in plant foods like nuts, seeds, and oils and in fish. Omega-3 fat, a type of unsaturated fat found in fatty fish, is particularly beneficial for the brain. In fact, preliminary research suggests that omega-3 fat may play a role in protecting against minor brain injuries, like concussions. This is good news for a figure skater. Use the post-season to practice choosing a source of healthy fat at most meals. For example, you could add almonds or hemp seeds to a smoothie bowl in the morning, smash a quarter of an avocado onto a piece of toast for a post-skate snack or eat a serving of grilled salmon at dinner.
Smart Food Habits Why the right foods can help you feel and perform your best by Ashley Leone
A
s we slip into the warmth of spring and move away from heavy training and competition, the temptation to forgo healthy eating is real. But resist the urge. The post-season is the perfect opportunity to build on and solidify healthy food practices. Because athletes who maintain their fitness and nutrition in the 42
post-season, are one step ahead of the game when competition season rolls around again. Right now, you need to reset and refuel. So make the most of the post-season by prioritizing recovery and maintenance with these five smart food habits.
HABIT THREE: PRIORITIZE YOUR MORNING MEAL During the winter training months, your schedule can get busy and your morning meal can take a hit. Many athletes forgo breakfast for a little extra sleep. Not a great idea. A 2018 study from Ritsumeikan University in Japan found that skipping breakfast could lower muscle mass. MSo now that your schedule is winding down, take the opportunity to rediscover breakfast. Eating a healthy breakfast sets you off on the right foot for success with your nutrition every day. If you are looking for inspiration, take a page out of figure skater Tessa Virtue’s book, Golden Girl Tessa Virtue figureskaterfitnessmag.com
on Fitness, Skincare, and Finding Balance and whip up some overnight oats.
HABIT FOUR: SPACE YOUR PROTEIN Dividing your protein into regular increments throughout the day can be your best bet for optimal muscle building and recovery. Depending on your body size, aim for between 15 to 30 gram servings of protein at each meal and snack. Dividing your protein will also help keep you satiated throughout the day. You can add egg whites to your oats in the morning. Include a handful of nuts with your morning snack. Choose canned tuna at lunch. Snack on Greek yogurt before practice and even have grilled tofu or chicken with your evening meal.
HABIT FIVE: OPTIMIZE YOUR CALCIUM INTAKE We know that calcium is essential for building and maintaining healthy bones, but did you know it’s critical for muscle contraction? Calcium is a key nutrient that helps prevent bone injuries and supports muscle performance. Still, many athletes underestimate how vital calcium is for them. So, ramp up your calcium intake by choosing fortified plant beverages like oat milk or dairy foods two to three times a day in the post-season.
SEVEN NUTRIENT-PACKED SNACKS TO ELEVATE YOUR NUTRITION GAME Hummus and pretzels with grapes pple with one or two cheese strings and a A handful of unsalted, high fibre crackers lain Greek yogurt served with almonds, dried P fruit, blueberries and a drizzle of honey ut butter sandwich on sprouted bread served N with a glass of oat or skim milk ruit and Greek yogurt smoothie bowl topped F with hemp seeds oasted seaweed and a handful of baby R carrots served with a glass of fortified oat milk mall can of tuna served with cucumber slices S and crackers
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FIGURE SKATER FITNESS
STYLE
SPRING 2022
STYLE
Empyri Coldpressed Soaps Rinse away your day with Canadian-made soaps crafted from clean, environmentally friendly ingredients. $9 each, available online at www.empyri.com
by Adriana Ermter
I
t’s no secret the Post Season is the perfect time to press pause on your heavy-duty training routine, so that you can regroup your skills and goals, and reset your body and mind. Temporarily powering down is an essential step for all athletes. It clears your headspace and relaxes your body, empowering you to be a dynamo later on, during the demanding Off Season. 44
Because let’s face it, when you’re feeling your best both physically and emotionally, you’re better equipped to handle the stresses of training, competition and life. To help you get started, we’ve cherry-picked eight, funto-try and easy-to-use bath and body products that are sure to put you in a Zen place…even if it is just your bathroom.
Say “buh-bye” to acne with green tea and “hello” to soft skin with peachy sheet masks.
Shower in comfort with this creamy, moisturizing body wash’s blend of relaxing lavender and vetiver essential oils. $13.99, available online at www.well.ca.
Herbivore Coconut Hydrating Milk Bath Soak
Bleu Lavande Massage Oil in “Lavender”
Daydream about your happy place, summer and beach vacations while you soak your way to smoother skin.
Rub away muscle tension and pain for a good night’s sleep and an even better day with this feelgood, do-good oil.
$26, available at Sephora.
$17.50, available at Shoppers Drug Mart.
Sit back and paint on a little calm with three of these soothing shades. $13.30 each, available at drug stores.
figureskaterfitnessmag.com
$22, available online at www.selvrituel.com.
Weleda Relax Creamy Body Wash in “Lavender + Bergamot + Vetiver Extracts”
OPI Nail Lacquer in “Sky True to Yourself” sky blue, “Make Rainbows” grassy green and “The Future is You” pinky peach
When you’re an athlete, pressing the reset button is a key component to your wellbeing and to your training
Breathe in the goodness of a little cedar, fir and vetiver essential oils to exhale a whole lot of unnecessary stress
Teaology Pore Purifying Green Tea AHA and Hydrating Peach Tea Hyaluronic Masks
$7.50 each, available at drug stores.
Eight Ways to Unwind
SELV X Acte Le Rituel Le Mouvement 05 Diffuser Oil
Wella Elements Renewing Haircare Smooth on some hair self-care with this renewing, calming and purifying line of shampoos, conditioner, serum, mask and leave-in spray. From $8.75 to $24, available online at www.amazon.ca.
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FIGURE SKATER FITNESS
SPRING 2022
SKATERS CORNER
Your Favourite Beijing Moments Our Instagram handles @FigureSkaterFitness and @Flexafit_by_Signe_Ronka were buzzing throughout the entire 16 days of the 2022 Winter Olympics. Because like us, you too had lots to say about every on-ice event by Mallory MacDonald
The love you shared for Nathan Chen’s program…
Amazing. @j.uu.llii.aa Fire. @lexakittypants And worth staying up past my bedtime for. @lexakittypants Excellent. @anu.salow Absolutely incredible. @malloryymacdonald
Your favourite programs for the Team event were…
Piper and Paul of course Maddie!! @skate_canada Karen Chen free skate or chock/bates free dance. @j.uu.llii.aa USA. Incredible! @rosemarywensley
Who you couldn’t wait to watch for the Pairs skate…
Ash and Tim. @j.uu.llii.aa Sui and Han. @vitvit718 Ashley Gribble. @rosemarywensley Smart and Diaz. @_cathe_mus Kirsten and Michael. @sara.burns5
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The Women’s program that topped your list…
Madeline Schizas! @malloryymacdonald
Your favourite Pairs program…
Ashley and Timothy. @irina.rosman Kirsten and Michael, of course! @malloryymacdonald
And the best part about Madeline Schizas’ program… That choreo sequence. @sara.burns5
The best part of Eric and Vanessa’s program… So fluid. @lexakittypants
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