Cam Mitchell
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British Journal of Sports Medicine,
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Assignment Editor, Former Sports Radio Guy. My Twitter is a mess of stuff i might find interesting... Maybe. All holy books are fiction
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Articles by Cam Mitchell
8 tips for your spring bike tune-up
It’s early April and, here in Canada, the weather seems to be making a turn for the better (fingers crossed). That means one thing – riding outdoors. But before you jump on your bike, it’s time to think about what you need to do before heading out on your first ride of the season. Hopefully you have stayed on things and made an appointment for a spring tune up with your local bike shop – they’re likely getting slammed about now with people wanting to head outside.
Women have an increased risk of stress fractures
Now, more than ever before, women are running. In a recent National Runner Survey (2018), more than 54 per cent of runners are women. Unfortunately, with rising recreational and competitive runners, the incidence of injury also increases. Due to the well documented anatomical and biomechanical differences between males and females, such as differences in the alignment of hips and knees and bone density, females have a higher incidence of stress fractures than men.
Making the most of easy sessions
Easy means easy, and heard means hard. Easy sessions often make up a bulk of our training, in particular, running. These sessions aren’t tempo runs, fartleks, track intervals or hills, however, they do make up the majority of our weekly mileage. And, while they don’t seem to be doing anything, they help make key physiological adaptations with consistent training. Hamilton triathlete Andrew Nevills on the run. Photo: Kevin Mackinnon Why have easy days? What do they do?
The art of listening to your body
“No pain, no gain” are words we all know. Words of motivation and inspiration, but also words that we can trap us into pushing through too much pain. In sports, there is a certain “pain” threshold we all cross when the effort gets hard and we have to push ourselves to continue. That pain, the pain of your muscles burning with lactate, or your lungs gasping for oxygen, is very different from muscle discomfort or burnout.
The impact ultra-endurance events can have on your health
In light of the recent news of a Guinness World record attempt to complete 100 Ironmans in 100 days, let’s ask the question, “Are ultra-endurance events really all that healthy?” Before answering, or attempting to answer, it is worth acknowledging the positive impact endurance events have on one’s physical and mental health. But where is the line? When does something good impose a risk to health?
What role barefoot running plays in training
Remember the barefoot running fad? In the late 2000s, runners around the world began reaching for toe “shoes” and making the transition from large clunky shoes to minimalist shoes like Vibrams. But, just as quick as the fad came, it disappeared. Despite the reasonable rationale for running barefoot – “we were made to” – people got hurt because of the sudden change.
5 tips to help you return to running
Time away from running is sometimes needed. The constant pounding of your feet against the tarmac takes its toll on your body. With every kilometre of running, you make approximately 600 to 800 footfalls – depending on your stride length and running style. Given that each footfall is said to produce a force two to three times the weight of your body, that is a considerable amount of force being absorbed by shoes, joints, bones and muscles.
How serious COVID-19 is for athletes
The first confirmed case of COVID-19 in Canada was discovered on January 27th, 2020, from a man in his 50s who had travelled from Wuhan, China, a few days earlier. His wife also contracted COVID-19, upon her husband’s return from Wuhan. Now nine months later, Canada is experiencing a second wave of COVID-19 cases. According to the , on September 21st, Canada recording over 1,800 cases. The highest daily total of COVID-19 cases since early May.
Is pool swimming safe?
Summer has officially come to an end with the Autumn Equinox on September 22nd. And with that, the open water swim season is also coming to a close. With more indoor pools opening, lane swim hours will be popular among triathletes. However, a question may remain for many, “is swimming safe?” The colder temperatures outside mean a slow return to lane swims. But is swimming safe? Photo: Kevin Mackinnon Tamara Jewett enjoys an open water swim this past summer.
Navigating the world of plant-based proteins
In the past decade, plant-based diets have been put forth as been a nutritious alternative to the highly processed Western diet. One such movement has been a push towards more plant-based proteins. While there may be many skeptics as to whether a plant-based diet can support the demands of endurance training, there is often the debate as to where people get their protein from when substituting in more plant-based meals.
Six performance benefits of adopting a plant-based diet
There was a time when humans went through cycles of plenty and fasting. Presently, western society has been living off a food industry of plenty, one that is a well-oiled machine that provides consumers with instantaneous food products catered to our every need. While this may be great, the food industry is having a significantly negative impact on our health. Some quick health facts Here are a few statistics on the prevalence of obesity and hypertension.
Mental and physical health feed off of each other during the pandemic
The COVID-19 pandemic has been with us since January, but it didn’t get registered as a serious threat until March. It was then when alarm bells went off across Europe and North America. Since then it has been six months of lockdowns and restrictions. Schools have been closed, parents have been forced to work from home and all have felt (and are still feeling) isolated. Spending some time outdoors can be a great way to deal with the stress caused by the pandemic.
Performance goals may be affecting your nutrition
Across sports – especially endurance sports – much is made about the importance of nutrition. Triathletes, in particular, have a craving for accessing knowledge and deepening their understanding of how a product or nutritional approach may benefit their performance and recovery. Take for example fasted workouts, low-carb high-fat diets or ketone bodies, triathletes want to know if such approaches are safe and beneficial.
Am I becoming too addicted to Strava?
Strava is great, but like any social media platform, we can become overly reliant on it. Last month, Garmin servers were hacked and thousands of people were left stranded (a tad dramatic, but it felt and looked like it). Many Strava users were unable to upload their Garmin GPS files to Strava to share rides, runs and swims.
Lane swimming etiquette amidst COVID-19
Swimming pools are beginning to open across the country. While many will air on the side of caution, which is good – there is no rush to get back to the pool. There will be others that will be diving into a local pool the first chance they get. Here is an explanation of the ‘new’ written (and unwritten) rules of lane swimming etiquette amidst COVID-19. Related: Swim Training post-COVID: Getting back to the pool Sign up and be on time. Swimming at your local pool looks a lot different now.
Four painful consequences of running in worn-out shoes
Trying to extend the life of your shoes may be a noble effort to get every last step out of them, but at what cost? Shoes are the medium between your foot and the ground. They influence how your foot, leg, thigh and hip respond to the impact of ground contact. Therefore, not only is it important to pick the right shoe for you, your training objectives and body, but it is just as important to make sure your shoes are in good condition.
Can we improve in endurance sports with age?
Endurance sports, like cycling and swimming, are activities that you can do well into your senior years. Even running, which can beat up the body if not properly managed, can be maintained with a more distributed spread of training. But do we improve in endurance sports as we age? The simple answer to this question is that it’s not so simple.
Plantar fasciitis, the pain in your heel
Plantar fasciitis. Just the thought of getting this injury sends chills down your spine. It isn’t that this is the most painful or debilitating injury, but that it’s annoying. In its early stages, plantar fasciitis produces pain in the heel that is present upon stepping out of bed. And, while the pain may not be experienced when running, after prolonged inactivity the pain can return. Without proper intervention, this pain can progress and become a serious injury.
Why training in the heat is good
Over the past month, much of eastern Canada has been hit with a heatwave. With temperatures consistently above 30 degrees Celsius, many heat records are being broken or tied, and it doesn’t look like the heat will be letting up this summer. And that’s good news, right? It’s about time we get some sun and heat after a long winter. Especially given the current conditions surrounding travel, it may be a good thing that we get to enjoy a warm, sunny summer in Canada this year.
Exploring the limits of human performance
Home > Training Earlier in February, we looked at the impact the work of breathing has on performance. The body, in response to higher intensities, will redistribute oxygenated blood to muscles that need oxygen to produce energy. A lack of oxygen leads to lactate build-up and fatigue. So while locomotor muscle have to work harder with an increase in effort, respiratory muscles are forced to work at higher lung volumes due to a flow limitation. Thus significantly increasing the work of breathing.
Professional triathletes share how they are coping amidst the pandemic
On January 31st, Triathlon Canada first posted a travel advisory to all athletes and coaches to “avoid all essential travel” to China. By mid-March, all athletes were advised to travel home as much of the world went into lockdown, and race cancellations quickly followed. As more light was shed on COVID-19, the professional and recreational sports world was put on the back burner – and rightfully so.
Professional triathletes share how they are coping amidst the pandemic
On January 31st, Triathlon Canada first posted a travel advisory to all athletes and coaches to “avoid all essential travel” to China. By mid-March, all athletes were advised to travel home as much of the world went into lockdown, and race cancellations quickly followed. As more light was shed on COVID-19, the professional and recreational sports world was put on the back burner – and rightfully slow.
All you need to know about training in the heat this summer
After a winter that seemed to last well into May, summer has quickly arrived. With its quick return, we may have forgotten the simplest care guidelines for the summer months. Here are a few tips to stay safe this summer in the heat and humidity, and to protect yourself from the sun’s UV rays. (Now more than ever before, citizens need to be aware of how they conduct themselves.
Five tips to avoid bonking this summer
You’re halfway through an epic ride or weekend long run, the first of the summer and hopefully the first of many more adventures to come. It’s such a good feeling, isn’t it? You’re in a state of euphoria – where it seems like nothing can bring you down. Suddenly your legs go heavy, your head hurts and you can’t think straight. The infamous bonk, also known as hitting the wall. No matter your experience level, you’ll experience a good bonk every so often.
Why are endurance sports so addicting?
The runner’s high, it’s the feeling of euphoria you experience as you explore a new route, set a new personal best or complete a tough workout. Simply put, endurance sports are addicting. It’s why you wake up early before work to get in a run. Or why you take to the open country roads on the weekend. This state of euphoria is craved by endurance junkies. The point in which your body releases a surplus of endorphins upon exercise, stimulating a powerful response of pleasure and relief.
World Bicycle Day 2020 takes on a greater meaning amidst the COVID-19 pandemic
World Bicycle Day was first celebrated in 2018 by the United Nations, just over 200 years after the first verified bicycle was invented by Karl von Drais. The purpose of celebrating this day is to highlight and encourage alternative means of transportation and healthy living. World Bicycle Day – June 3rd, 2020.
RECIPES: Alternatives to the classic beef burger
For many of us, this May we have seen both winter and summer. The weather has gone from 0 degrees and snowing, to 28 degrees and steaming. We aren’t complaining – it means we can clean out our BBQs and enjoy the weather. While many of the COVID-19 restrictions across North America and Europe are being revised, we would not advise having a BBQ party. However, you can still enjoy the outdoors after a training session with these recipes for the grill.
Restaurants to Congress: Don’t leave our industry behind
Cameron Mitchell is the founder and CEO of Columbus, Ohio-based Cameron Mitchell Restaurants, which includes 37 restaurants under 15 different concepts, including the Ocean Prime brand. He is also author of “The Answer Is Yes. What Is the Question?” This article does not necessarily reflect the opinions of the editors or management. Restaurants aren’t simply places [where] you eat.
Restaurants to Congress: Don’t leave our industry behind
Cameron Mitchell is the founder and CEO of Columbus, Ohio-based Cameron Mitchell Restaurants, which includes 37 restaurants under 15 different concepts, including the Ocean Prime brand. He is also author of “The Answer Is Yes. What Is the Question?” This article does not necessarily reflect the opinions of the editors or management. Restaurants aren’t simply places [where] you eat.
Do your respiratory muscles 'steal' blood from your locomotor muscles?
No matter how hard you try to get air into your lungs, it never seems to be enough. The most practical example of this feeling would be in the last stages of a ramp test on the trainer. There comes a point when your body is screaming out for oxygen, but you can’t get enough oxygen to your muscles. Then you stop. Why does this happen? Besides the obvious answer of being over your threshold or putting in an intense effort, there is an underlying mechanism limiting performance.
The athlete's heart - Triathlon Magazine Canada
With repetitive training, several adaptations take place in the human body. Cardiovascular adaptations are of particular benefit, especially the changes that occur in the heart. Not only do these adaptations facilitate improvements in performance, but they also improve overall cardiovascular health. Related: The physiology behind our improvements in endurance “The athlete’s heart” With chronic exposure to structured training, the human heart adapts to increase its capacity to do work.
The psychology of pacing
Pacing is a skill that’s tough to master. However, it’s an essential part of a triathlon. While your pacing strategy may depend on your strengths and weaknesses, how you pace your effort will make or break your goals of setting a new PR or making the age-group podium. The Oxford dictionary defines pacing as doing something at a steady rate to avoid overexertion. In a triathlon, decisions are being made continuously to regulate effort versus the time or distance of a race.
How trainable is your VO2 max?
VO2 max. It’s the measurement we all know and it’s the one we most often associate with endurance performances. The Oxford Dictionary defines VO2 max as the maximum or optimum rate at which the heart, lungs and muscles can effectively use oxygen during exercise. Hence it is most often used to evaluate an individual’s aerobic capacity. The highest recorded VO2 max came from Norwegian cyclist Oskar Svendsen in 2012 at the age of 18.
Handlebar palsy: What to do about numb hands on the bike?
You know the feeling, its pins and needles along your ring and pinky finger. With a quick shake of the hand, the weird sensation disappears, only to reappear a few moments later. Clinically this is called “handlebar palsy” or “cyclist palsy.” The median and ulnar nerve provide motor and sensory innervation to the hand. Handlebar palsy is commonly associated with compression of the ulnar nerve. Compression occurs most at Guyon’s Canal – an anatomical space in your wrist.
Integrating nutrition & training: “Train High, Sleep Low, Train Low"
It’s all the buzz. Everywhere you look, athletes – especially endurance athletes – are talking about fats and carbs, intermittent fasting, low-carb high-fat (LCHF) diets, and fasted workouts. But there is a more holistic approach that can enhance physiological adaptations. The scientific literature suggests that a nutritional approach that integrates both life, training and performance objectives is most beneficial. However, you can also perform a few ‘hacks’ to match your diet with your training.
The physiology behind our improvements in endurance
In a review published in Sports Medicine (2018), researchers set out to define how manipulating key parameters of endurance training can influence the functionality of muscles and the respiratory system, thus giving us insight into how our bodies adapt to training. Endurance training. Photo: Antoine Desroches Becoming more efficient With repetitive endurance training, many physiological adaptations take place.
What's the deal with dark chocolate?
You either love it or you hate it. Dark chocolate is one of those things that seems to polarize people. Admittedly, I am one of those that will often compliment my afternoon coffee with a slice of 70% cocoa dark chocolate. I enjoy the taste, and it is a winning combo (coffee + dark chocolate) for an afternoon snack. But, besides the taste, are there any benefits? Related: Debunking the habitual coffee myth In comparison to milk chocolate, dark chocolate contains half the amount of sugar.
Why we struggle to keep our New Year's resolutions
As 2020 quickly approaches, many of us will find ourselves reflecting on the past year. What happened? Where did the time go? What stands out in the past 365 days? Did I reach my goals? Following this period of reflection, often around December 30th, we begin setting our eyes on the upcoming year. January 1st marks a fresh start, a time in the calendar where our past failures of the previous year don’t count and we can place our hopes in the new year.
Seven indoor training hacks for the winter
The first day of winter has come and past, meaning the deep freeze has only just begun. In terms of training effectiveness and safety, doing your training indoors is superior to the outdoors. Whether you’re a veteran or just a beginner, here are a few training hacks to make your time indoors more enjoyable and effective. The movement of air from a fan uses convection to cool your body.
Seven indoor training hacks for winter
The first day of winter has come and past, meaning the deep freeze has only just begun. In terms of training effectiveness and safety, doing your training indoors is superior to the outdoors. Whether you’re a veteran or just a beginner, here are a few training hacks to make your time indoors more enjoyable and effective. Related: Getting the most out of riding indoors this winter Setting up a fan next to your treadmill and trainer. The movement of air from a fan uses convection to cool your body.
How to avoid the common cold this winter
It’s that time of the year again. Winter is here, and it’s here to stay for a while. Unless you’re lucky enough to have escaped to a destination training camp, your training has likely moved indoors. With the lowering temperatures and increased time indoors, there is a proportional increase in the occurrence of the common cold. While it may be just a blimp in your health, having to constantly get over the cold (or worst) can dampen your mood and training. A spin class in the winter.
How to best use your offseason and avoid injury
How did this past season go for you? Did you have a nagging injury that never seemed to go away? Did you always seem to be managing an injury, but never really fully recover? Well, the offseason is the time of the year to 1) recover and get the treatment you need, and 2) prepare for the upcoming season.
USA Triathlon partners with Pure Spectrum, a CBD manufacturer
Early last week, USA Triathlon formalized a partnership with Pure Spectrum CBD – a Colorado-based cannabidiol manufacturer – through to 2023. “With its athlete-first approach and proven commitment to safety, quality and accuracy, Pure Spectrum is a clear leader in the growing CBD industry,” said Rocky Harris, Chief Executive Officer at USA Triathlon in last week’s press release.
Does a post-workout ice-bath do more harm than good?
Published in the Journal of Sport Medicine, researchers from Australia conducted a literature review on the effect cold water immersion (CWI) has on an athlete’s body. Post-workout ice-baths are a common practice among athletes (many swear by it), but what are the physiological effects of taking an ice bath? Bike-run training sessions.
An apple a day, keeps the doctor away
Remember that saying your mom always told you? “An apple a day will keep the doctor away.” Well, it has a lot of truth to it. In July, researchers out of the Graz University of Technology in Austria discovered that the typical apple you find in your local grocery store contains roughly 100 million bacteria.
The importance of strength training is more than just performance
When training for three sports, strength training can fall by the waist side. During the triathlon season, we tend to prioritize run, bike or swim sessions over a gloomy hour or so in the gym. But our neglect of strength training could be affecting our performance and health. Functionally speaking, strength and activation drills can have a significant effect on an endurance athlete’s performance. It can also be a preventative measure against overuse injuries like shin splints.
It's time for more plants and less meat
A new study is showing that it’s time to add more plants in your diet and cut back on meat. Published in the Journal of American Heart Association adds to a growing body of research that a plant-based diet – or a diet that includes more plant foods than animal foods – could be predictive of a longer life and lower risk of cardiovascular disease. The study gathered health and nutrition data from over 12,000 middle-aged adults from 1987 to 2016.
What is Normalized Power and how do you use it?
If you’re a seasoned veteran of triathlons or cycling, chances are you’ve heard of Normalized Power (NP). You probably use it to analyze group rides, hard training sessions and races. But, for those new to the sport – maybe even those who are a bit more old school in their training approach (no power meter) – what is NP? And how is it meant to be used? Lionel Sanders on the bike at Ironman Mont- Tremblant.
How hydrating with water alone is affecting your performance
It’s something you hear everywhere, “hydrate, hydrate, hydrate,” “remember to keep drinking” and “drink lots of water.” Though this may not be wrong per se, the advice often gets oversimplified by athletes and leads to a decrease in performance. While dehydration does significantly affect performance, overhydration can be just as harmful. When urine becomes visibly clear, it likely means the water isn’t sitting well in the body (being absorbed) – a sign of overhydration.
A comeback win for Flora Duffy in Tokyo after two British athletes are disqualified
On Thursday, August 15th, the test event for the Tokyo 2020 Games took place for the elite women. After an hour and forty minutes of racing, Georgia Taylor-Brown (GBR) and Jessica Learmonth (GBR) crossed the finish line holding hands in first and second place, as they rejoiced a well-executed race. Georgia Taylor-Brown (GBR) and Jessica Learmonth (GBR).
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