Swimming For Change with Robert McGlashan

Swimming For Change with Robert McGlashan

This month, Altitude member Robert McGlashan will complete the third of three impressive open water swims as part of an open water marathon, Swim for Change, to raise $300,000 for 3 Canadian charities! Rob swam Lake Erie and Lake Ontario this summer, and in just a couple of weeks he will be headed to California to be the first Canadian to swim around Angel Island.

Who is Robert McGlashan?

Robert a Toronto-based lawyer and partner at Blakeney Henneberry Murphy and Galligan. He is on the board of an environmental organization dedicated to cleaning up and protecting the Great Lakes: Great Lakes Open Water. Robert is also an elite open water swimmer, who has swam the across the highest navigable lake in the world called Lake Titicaca (Bolivia) at 3,812 m (12,507 ft), the Straits of Magellan (Chile), Bonifacio Channel (Italy), the Alcatraz Island (USA), the Bay of Naples from Capri to Naples (Italy) and swam over 25 hours across Lake Geneva from Switzerland to France. He was nominated for the 2019 World Open Water Swimming Man of the Year award.

Robert McGlashan

 

Swimming Angel Island 

Angel Island is located in San Francisco Bay. Visitors to the island enjoy spectacular views of the San Fransisco skyline, the Marin County Headlands and Mount Tamalpais. It is also famous for being start of big open water events, including: the Night Train Mile and the annual RCP Tiburon Mile, one of the World’s Top 100 Island Swims.

The round-trip swim around Angel Island is a 10-mile (16.1-kilometer) loop in San Fransisco Bay. Swimmers start from Aquatic Park Cove and swim out and around the island. They then head back to Aquatic Park. The swim is cross-current and known as being challenging with rough waters. Swimmers cross two big
shipping routes twice. The first and fastest person to swim Angel Island was Dave Kenyon in 1984.

Angel Island Swim

Credit: Marathon Swimmers Federation

 

Robert’s Altitude Training Preparation

Robert is aiming to not only be the first Canadian to swim Angel Island, but also the fastest person ever. Altitude Coach Josh Downer developed a specific program that has Rob combining paced training swims with strength/interval training at Altitude Athletic. Rob trains at Altitude Athletic 3 times a week and performs power circuits with exercises including back squats, band-assisted squat jumps and Versa Climber intervals. At Altitude, Josh monitors Rob’s heart rate throughout the sessions to ensure he is meeting specific heart rate targets that optimize the altitude training effect. Josh has also set certain paces for Rob’s training swims – which he does 5 times a week – to ensure he is prepared to up his speed on the big day.

Rob has seen a difference in training at Altitude, he states, “The benefits of altitude training for me have been improved strength and endurance as well as increased rate of recovery.”

Swimming Angel Island for the Mountain Gorilla Conservation Society of Canada

The Mountain Gorilla Conservation Society of Canada is a volunteer-based charitable organization whose members are passionate and dedicated to helping save the worlds wild gorillas The organization helps to secure the future of wild gorillas by increasing the number of wildlife veterinarians in the field. They work to monitor and provide the highest level of veterinary care to mountain and lowland gorillas suffering from life-threatening illness and injury, and address environmental issues that affect the poor, low income and underserved communities through resource management, environment and conservation studies, resilience planning and preparedness.

On October 26, 2021, Robert McGlashan will swim the cold swim around Angel Island to raise $100,000 for the Gorillas. This is one of three charities he will be swimming for in an attempt to raise $300,000 for 3 Canadian charities.

Help Robert get to his goal of raising $300,000 by donating to the Mountain Gorilla Conservation Society of Canada: DONATE NOW 

The team at Altitude is incredibly proud and inspired by Rob embarking on this amazing open water marathon and raising money for incredible organizations.

PNOE Metabolic Testing – Eliminate the Guesswork

PNOE Metabolic Testing – Eliminate the Guesswork

Altitude uses PNOE Metabolic Testing to provide a complete picture of your cardiovascular and metabolic function. The accuracy of the test results allows Altitude coaches to determine precise health and fitness metrics like VO2 Max and Resting Metabolic Rate. These metrics serve as a foundation for coaches to create workout and nutrition plans that can help you achieve your goals.

Find out how PNOE compares to your Apple Watch when it comes to measuring caloric expenditure:

  1. What is Metabolic Testing?

Metabolic tests measure the rate at which your body burns calories and uses oxygen during rest or during different activities. Some of the data from these tests includes:

  • Resting Metabolic Rate – the number of calories your body burns at rest.
  • Metabolic Efficiency – the number of calories your body burns during exercise.
  • VO2 Max – the max amount of oxygen your body can use during exercise.

2. Why do I care about Metabolic Testing?

Understanding these values helps guide specific and individualized nutrition recommendations to help you fuel your body for training and peak performance, as well as for reaching your health and body composition goals.

3.    Who will benefit from PNOE Metabolic Testing?

  • Endurance Athletes (Runners, Cyclists, Triathletes, etc.)
  • Power-based Athletes (Basketball, Crossfit, etc.)
  • Hikers, Climbers and Mountaineers
  • General Health and Fitness (Weight loss, aerobic training, etc.)

4.   What do the pros think?

 

 

Interested in learning more? Send us an email at info@altitudeathletictraining.com.

View our other A La Carte Assessments here. 

Book your PNOE VO2 Max test at Altitude:

Training for Strength – The Power of the Sprint

Training for Strength – The Power of the Sprint

Whether you’re looking to build endurance, improve your running economy, or build strength and power, including high-intensity sprint-based workouts is one of the best tools to integrate into your training arsenal.

 

While there are many different types of workouts for endurance athletes, today we’re going to focus on the benefits of high-intensity training, particularly sprint-style.

 

Sprint-interval workouts (SITs) offer three main benefits:

 

  • Improved time to exhaustion (aka, improved endurance)
  • Improved maximal running speed
  • Improved time trial speed (aka, improved running economy/speed)

 

“Low and slow” training has garnered a significant amount of attention in recent years as many endurance athletes have touted its benefits. Low-intensity, high-volume training can indeed be an effective way to train, but for athletes who are looking to improve on specific aspects of their performance or who feel they have “plateaued”, introducing SIT training can help to break through these performance ceilings.

 

Sprint Training: What and How?

 

There are many different approaches to introducing sprints into your routine. In fact, research has shown that completing 3 workouts per week for even just two weeks will result in improved performance. In this case, the workouts consisted of 4-7 rounds of 30 second “all out” sprints with 4 minutes of rest in-between. However, it has also been found throughout the duration of a full training program, no more than 20% of total training volume should be made up of high-intensity work as this may increase propensity of injury as well as create levels of bodily stress that are too difficult to recover from when total mileage is very high. As with all good endurance training plans, finding the right balance between volume and intensity is highly individualized.

 

In general, we recommend that beginner athletes (those who have been running or cycling for less than 1 year) start with a higher-intensity workout once per week. More seasoned athletes can do two, while being careful to plan other hard workouts far enough away from hard efforts to allow the body to recover. For example:

 

Sunday: Long Run

Monday: Off/Easy Cross Train

Tuesday: High Intensity (Tempo or Interval)

Wednesday: Recovery Run

Thursday: Off/Easy Cross Train

Friday: High Intensity (Tempo or Interval)

Saturday: Recovery Run

 

Remember that within any given run, there are loads of options and variability. A tempo run may consist of all-out 30-second efforts like in the research, or it may consist of something like 4 minute intervals at 70% of maximal effort. Changing things up is key!

Cons of SIT Training

 

From an injury standpoint, full-blown, 100% effort workouts should be used sparingly as they are quite challenging on the body. The amount of load associated with using muscles to their maximum capacity is quite a bit higher than just going for an average run. If the body isn’t used to this, tendons and muscles may rebel – resulting in muscle strains.

 

The other consideration for many people is that true sprint work is…hard work. To truly expend 90%+ of our maximal effort requires a high level of self-discipline and tolerance to discomfort. Of course, for those aiming to push the limits, this is part of the process; however that doesn’t necessarily make it more fun. Here’s where you have to use some psychological tricks – music and group classes are two great ways to turn a hard workout into a social competition.

 

Pros of SIT Training

 

As we mentioned, the performance gains from SIT training can be substantial. Another part of this equation is the improvement in mental toughness. In any race, long or short, comes a moment of self-doubt or inner critic that tells you that this does not feel good and to stop, now! The gifted athlete will recognize this feeling and learn to recognize it as a normal part of competition, even a good part of competition, and learn how to override it. But this can take practice. You are less likely to experience true, full fatigue with a slower workout, but when muscles are burning and the lungs and heart are pumping hard, it can require all you’ve got to not pull over to the side and stop. Experiencing this again and again, and also in the company of others can train you for what’s inevitably going to happen during race day so that you’re prepared to face discomfort head on.

Other Ways to Boost Speed and Power

 

One of the basic principles of training is the “Specificity” principle. Essentially, training specificity states that in order to achieve the greatest gains in our ability to perform a chosen task, the majority of our training must be spent performing that task or tasks that are extremely similar to it. Basically, what you practice is what you do. Going for a long walk won’t really help you with marathon training. Hours on an elliptical won’t improve your 100m sprint time. So, if you really do want to work on speed and power as a cyclist, you’ve really got to spend some time in the saddle.

 

However, there are other ways to help improve the body’s strength and conditioning, primarily through specific strengthening exercises to targeted specific muscle groups. Exercises like squats, deadlifts, and lunges completed at high weight/low reps can improve the number and size of muscle fibres which can assist you in being able to move faster and stronger. Note that specificity still applies here – someone engaged in cycling is best to focus on quadriceps and glute musculature while runners are wise to focus on the “springy” muscles like calves.

 

Finally, for runners in particular, another way to improve form, strength, and endurance is to add hill reps into your training program. Going up hills, focus on explosive power from your glutes, and high knees lifting through the hips. On the down, focus on trying to keep your feet underneath you and letting gravity do the work. Begin with 5 reps of 30 second uphill sprints, walking down. You can increase this number week to week and go as high as 10.

 

Remember – it never gets easier, you just get faster! And that’s the goal with sprint training!

 

About the Author

Lauren Roberts is a Registered Physiotherapist and Founder of The Running Physio in Toronto. For more information on her team, the clinic, and for more running and endurance sport blogs, visit www.therunningphysio.ca.

 

References:

Jerome Koral, D. J. (2018). Six Sessions of Sprint Interval Training Improves Running Performance in Trained Athletes. Journal of Strength and Conditioning Research, 617-623.

Seiler, S. (2019). What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes? Human Kinetics Journals, 276-291.

PHP Code Snippets Powered By : XYZScripts.com