16 minute read
Meet the Athlete
Meet Athlete the
Faye Stenning
Former university track star and Glencoe member, Faye Stenning is taking on the World’s best in obstacle racing. by Chris Jennings
After her final season in 2012 with the University of Calgary track team, Faye hung up her competitive racing shoes to focus on a supply chain management career. In an effort to keep up a strong work/life balance, though, Faye continued to run recreationally. Then a boyfriend suggested they enter a weekend Spartan Race in Red Deer. It changed everything for Faye. Spartan Race bills itself as "the World’s Best Obstacle Race. Period: Gritty. Resilient. Passionate. Spartans aren’t soft. They overcome obstacles. And yes, Spartans burpee. Spartan Race is a sport, community, a philosophy, a training and nutrition program – with daily advice, a podcast, a series of books, an activity for kids, workout gear, a media channel, an NBC Sports series, a digital magazine and a timed obstacle race.” With her background in long distance track competition at a collegiate level, Faye set out to compete, while having some fun. After a few races she identified her top female competitors and assessed their talents. She knew that if she trained she could be one of the best. She began to work hard, running trails and tackling obstacles similar to those she had seen on the official course. Competing in her first World Championships in October 2014, she was disappointed in her 12th place finish then raced the next year and placed 9th at 2015 Worlds. This was a turning point in her Spartan career. Motivated to be one of the best and prove to herself she could improve on ninth place, Faye quickly rose through the ranks, medaling in 11 of the 12 races in the female category in 2015. Currently ranked first in the world, based on point standing and second in the USA Championship series, which is a series of races televised by NBC sports network which will end with the World Championships in Lake Tahoe California (her goal is to podium at Worlds). In April 2016 Faye received an invitation to represent the Spartan Pro Team, making her the first Canadian in history to achieve such an accomplishment. Faye is ecstatic to be able to compete at the top level in the world but says she owes a lot of her success to friends and family as well as her support team: Elite Sports Therapy, Boku Superfood, Yoga Santosha and Reebok. Ask her what her future looks like in Spartan Racing and she’ll tell you: “Go until I can’t any more.” Watch for Faye on NBC’s Spartan US Championship series and join her other fans at The Glencoe Club in cheering her on as she takes on the world’s best in obstacle racing. A
Climbing Conditioning
by Lindsay Kulyk, CSEP-CPT, AMGA-CWI
It’s a short exchange before every climb that means so much between climber and belayer.
For the climber it means “I trust you” and for the belayer it means “I’ll keep you safe.” The first benefit of climbing is developing trust.
There are a lot of physical and psychological benefits that come from rock climbing. Whether you train routinely or are looking to start a routine, climbing is great to include in your fitness program.
Climbing combines power, endurance, flexibility and range of motion in training that uses your own body weight. It engages all distal segments as you gradually work your way up the wall. It activates both agonist and antagonist muscles and other muscle groups along the kinetic chain. Body weight training is considered more functional than exercises where the distal segment is non-weight bearing, as in conventional weight lifting where agonists and synergists are activated (McArdle, Katch, & Katch, 2015). The development of power comes from dynamic movements on the wall. The endurance benefits stem from sustained climbing on routes. As soon as you’re on the wall, your core engages and with each move, you’re using strength from your quads, calves, biceps and triceps. Each move is full body synergy.
Studies performed by the National Strength and Conditioning Association show that functional training is proven to increase flexibility and range of motion (Baechle & Earle, 2008). A key gain from climbing regularly is the fast and continual development of grip strength. Building this power transfers to sports such as golf, racquet sports, hockey and lacrosse.
Rock climbing requires a combination of psychological and physical responsiveness.
For those of you distracted while on the treadmill or stepper, climbing can get you zoned back in. When you’re on the wall sequencing your route, your mind is singularly focused.
In the climbing conditioning class, I’ll introduce you to the cardiovascular benefits you can receive while you’re training on the wall.
Climbing allows you to set and achieve short term and long-term goals. There are a variety of route difficulties that allow you to consistently challenge yourself. Achieving set goals provides you with motivation to keep pushing new boundaries within your fitness journey. This is the beautiful symbolism of starting at the bottom and climbing to the top.
I was introduced to rock climbing in University. It started as a great way to relieve stress between classes. After a few months I noticed physical improvements as well. The mobility in my hips and shoulders increased,
34 glencoe.org Photo taken in Heart Creek near Canmore, AB.
I developed flexibility in all aspects, the stability in my core improved and I had noticeable changes to my posture. This contributed to an improvement in functional movement that resulted from my time on the rock, nothing else. Climbing has not ended for me and I’ll stay hooked to this fun, exhilarating and beneficial sport into my future.
If you’re an experienced climber and looking to improve your technique, build power, or increase endurance, the climbing conditioning class will help you train to reach those goals. If you’re new to climbing and looking to cross-train with your current fitness routine, the class adds something new to your current program. If you’re looking to get moving with a new sport, let me introduce you to climbing and show you all the benefits it can bring you physically and psychologically. I hope to see new faces eager to share the love of climbing with me at the next class! A
CLASS TIMES:
Registered: Drop-in: Wednesdays, Noon - 1 pm Fridays, Noon - 1 pm
TOKYO2020
by Derek Wilding, Climbing Director
These are exciting times for the sport of climbing! On August 3, the International Olympic Committee (IOC) approved several new events for the 2020 games and sport climbing was one of five included on the list.
The event will take place over four days and will showcase 40 of the world’s top climbing competitors (20 men and 20 women), each competing in all three climbing disciplines: lead climbing, speed climbing and bouldering. Medals will be awarded on combined results. This is a notable change from the current World Cup circuit structure that separates rankings by discipline. It will have a profound effect on athlete training and development leading up to the games. To be on the podium in 2020, athletes will need to be best-in-the-world in lead climbing, speed climbing and bouldering, each requiring a unique skill set. The inclusion of climbing in the games will heighten public awareness of the sport and improve athlete funding and development in Canada, efforts that Competition Escalade Canada (CEC) have been passionately pursuing for the past several years. Canadian competitor Sean McColl, who is also the President of the International Federation of Sport Climbing (IFSC) Athletes’ Commission, stated that he’s “determined to make this a great event for all the competitors within our sport and [is] exhilarated to not only strive for the Canadian Olympic team, but a gold medal as well.” The IFSC had been pushing to get climbing included in the Olympics for several years only to have it passed over in 2013 for the Tokyo Games in 2020. However, a recent change to the Olympic organizational process enabled Tokyo to propose the addition of sports with broad local and international appeal and climbing was again on the list. IOC President Thomas Bach commented that the inclusion of climbing means “Taking sport to the youth.” “With the many options that young people have, we cannot expect any more that they will come automatically to us. We have to go to them,” he said. The recognition of climbing as an Olympic sport signals a perceptual evolution over the past couple of decades from “climbing as a high risk activity” to climbing as a challenging mainstream sport requiring a high level of athleticism, dedication and talent. A
90-DAY FOCUS
The 90-day focus is an integrative wellness program designed for those members seeking a customized approach to help them achieve and sustain their lifestyle goals.
Through nutrition, exercise, and wellness coaching, participants are provided with the tools and support they need to reach their goals. All it takes is commitment, focus, and 90 days! Registration is ongoing so that members can register at their convenience. For more information please call Sara Farley at 403-287-4144 ext.586 or email 90days@glencoe.org.
This package offers the following, which we encourage participants to use over a three month period:
90-DAY WEEKLY PACKAGE $1100 Value: $1960
• MYZone Heart rate belt ($125 value) • 10 training sessions with a Tier 1 trainer ($690 value) • One Initial session with a Registered Dietitian ($150 value) • Two follow-up sessions with a Registered Dietitian ($150 value) • Weekly consultations with a Lifestyle Coach ($420 value) • Bi-weekly Body composition analysis with our Tanita scale ($35 value) • Two follow-up Wellness Assessments; includes Body Composition, VO 2 , Resting Metabolic Rate, Blood Pressure, and Functional Movement Screen ($290 value) • 10-Class Pass for Drop-in Classes ($100 value) • Food and Exercise Log
Training & Nutrition Program Let us help you with a customized training program to set you up for success.
Foundations for the Future! A great program for teens and adults alike. Your teen will learn the fundamentals of nutrition, exercise and wellness to set them up for success in years to come.
Stress Management & Self Focus With the stresses of work and home, focussing on yourself can be challenging. Let us provide the right resources and support so you can reconnect and revitalize.
Better Mobility & Function It is never too late to seize control of your life; a customized lifestyle plan with your own team of support can help you achieve greater vitality.
Trying to lose weight? With a customized nutrition and exercise program, coupled with metabolic testing and your very own support team, we will assist you to lose the weight and keep it off!
BEYOND 90 DAYS
The Glencoe Club is pleased to present a new program for Members who have completed the 90-Day Focus program and are looking for ongoing support in sustaining the changes they have made to their lifestyle. There are two different streams available, providing participants with the support they feel best suits them.
This package offers the following, which can be used over a three month period:
BI-WEEKLY PACKAGE $600 Value: $1104
• MYZone Heart rate belt ($125 value) if you didn’t receive one in your original 90-Day Focus package • Six training sessions with a Tier 1 trainer ($414 value) • One follow-up session with a Registered Dietitian ($75 value) • Bi-Weekly consultations with a Lifestyle Coach ($210 value) • Bi-weekly Body composition analysis with our Tanita scale ($35 value) • Wellness Assessment; includes Body Composition, VO 2 , Resting Metabolic Rate, Blood Pressure, and Functional Movement Screen ($145 value) • 10-Class Pass for Drop-in Classes ($100 value) • Food and Exercise Log
This package offers the following, which can be used over a three month period. • MYZone Heart rate belt ($125 value) if you didn’t receive one in your original 90-Day Focus package • 12 training sessions with a Tier 1 trainer ($828 value) • Two follow up sessions with a Registered Dietitian ($150 value) • Weekly consultations with a Lifestyle Coach ($420 value) • Bi-weekly Body Composition analysis with our Tanita scale ($35 value) • Two follow up Wellness Assessments; includes Body Composition, VO 2 , Resting Metabolic Rate, Blood Pressure, and Functional Movement Screen ($290 value) • 10-Class Pass for Drop-in Classes ($100 value) • Food and Exercise Log WEEKLY PACKAGE $1000 Value: $1948
All it takes is commitment, focus and 90 days!
Registration is open, allowing participants to register at their own convenience. To register or for more information, please contact Sara Farley at 403-287-4144 ext. 586 or email 90days@glencoe.org.
Metabolic Conditioning
by Richard Gibney, BPE, CSCS, NCCP2 Personal Trainer/Strength Conditioning Specialist W hen I sit down with clients for the first time to discuss putting together a training program, one of the questions I always ask is what obstacles they see getting in the way of their success. The most common answer is time. We live in a very busy world and finding time to exercise amongst all the various tasks of the day can be challenging. It should therefore come as no surprise that one of the most popular trends in the fitness industry is to get as much work done in as little time as possible. Enter metabolic conditioning. Metabolic conditioning (“met-con”) is described as a structured sequence of exercises performed at high intensity. This type of training elicits a very high heart rate response which results in a significant amount of calories burned. One of the unique benefits of met-con training is the after-burn effect, also known as EPOC (excess post-exercise oxygen consumption). Because met-con is so demanding, the body will continue to burn calories for many hours after the workout is complete as it tries to recover from the work it just performed.
Another benefit of met-con is the endless variety of exercises that can be used. The workouts can be completely equipment free, using only body weight, which makes them ideal to do on vacation or at home. From there they can be made as complicated as you want, using either a small amount of simple equipment or a more complex variety of tools and exercises.
GPP (General Physical Preparedness) is a term used to describe training methods focused on building general fitness and work capacity. Having sufficient GPP increases your potential to improve your performance in a more specific activity. For example, to perform well in tennis you will need to spend time off-court working on your speed and agility as well as time on-court working on your actual tennis game. Without the prerequisite base level of fitness, you will not be able to tolerate a high volume of tennis-specific training.
If you’ve ever done manual labour, you have experienced GPP training. Moving heavy objects from one place to another taxes your body’s ability to perform large amounts of work involving your entire body. The GPP met-con is typically quantified by time or by a set amount of work to be completed. For the purpose of this workout, time will be the parameter. The workout is performed circuit-style, with a series of exercises completed back-to-back as many times as possible in a specific period of time.
GPP Met-Con Circuit Perform this circuit as many times as possible (with good form) in 12 minutes: 1. Jam Ball Slam: 20 reps (use 14 lb leather medicine ball) 2. TRX Inverted Row: 15 reps (adjust angle to make number of reps possible) 3. Sled Push: Load 2x 45 lb plates. Push the sled 1 lap (turf length, there and back) 4. Farmers Walk: Hold one sandbag in each hand. Walk full length of the Fitness Centre and back.
There are a few key principles to creating an effective met-con workout: 1. Work hard. Pushing yourself outside your comfort zone is pivotal to maximizing the training benefits. 2. Choose exercises that give you the most bang for your buck. Biceps curls will not get your heart rate up as high as squats. Full-body, large compound movements are the ticket here. 3. Fatigue is the enemy of technique. If you are not very proficient at an exercise, you have no business doing it when you’re tired. Stick to what you know. 4. The sets, reps, and rest periods you choose must be appropriate for the exercises that make up your met-con.
There truly is an endless array of met-con options. The following workouts are just a small sample of how you can integrate metabolic conditioning into your current exercise routine.
38 glencoe.org Jam Ball Slam Farmers Walk
Complex training is most often credited to Olympic weightlifting legend, Istvan Javorek. The purpose of this style of training is to develop work capacity and muscular endurance. Similar to standard circuit training, complex training involves a series of movements done one after another with little to no rest between movements. The key component of the complex is that it is done with the same piece of equipment throughout the series. This allows the exerciser to move seamlessly from one movement to the next very quickly. Because the goal is to perform a large amount of work, the exercises chosen should involve multiple joints working together. The amount of weight used (load) is determined by the weakest movement in the series and like most forms of metabolic conditioning, is also influenced by the number of reps performed or the length of time spent on each movement.
Clean Pull
Push Press
Core Bag Complex Perform each movement for 15 seconds with no rest between each movement. After completing the entire series, rest two minutes: • Deadlift • Clean Pull • Push-Press • Front Squat • Bent-Over Row • Push-up
Bent over Row Push Up RECREATION
Front Squat
Push Up
Tabatas A Tabata is an interval-based style of training developed by Dr. Izumi Tabata. Tabatas are characterized by eight intervals of 20 seconds of work followed by 10 seconds of rest. Making the 20-second work period really count is where the benefit is earned (high intensity is the key). The 10-second rest period is intended to be a bit of a reprieve, but not enough to fully recover. By the time you have completed two or three intervals, substantial fatigue will have accumulated. If done correctly, your heart rate should be approaching your maximum as you push through the last couple of intervals. When doing a Tabata, simplicity usually works best; choosing movements that don’t require a lot of skill enables you to focus on effort and intensity.
Tabatas: Double & Alternating Wave
Battle Rope Tabata Each interval comprises 20 seconds of work, followed by 10 seconds of rest: Interval 1: Double Wave (Chuck Wagon) Interval 2: Alternating Wave (Drummer) Interval 3: High Double Wave (Slams) Interval 4: High Alternating Wave (Cross-Country Skier) Repeat this series twice for a total of eight intervals.
With the renovation of the Glencoe Fitness Centre complete, our training options have dramatically increased. With more space, more equipment and more freedom to create effective and challenging workouts, the possibilities are endless. A
