Katelyn Sander

This One's For You

"Soup of the Day"...just got Serious!

Have you noticed an increase in runners out on the roads in your neighbourhood? Maybe it's because of Club closures across the city. Maybe it's just the start of the spring weather. Whatever the reason, if you're an avid runner, cyclist, stepmiller, or power walker, today's workout is for you!

Inspiration of the Day

"This morning on my run, I dedicated each of my hill sprints to someone in my life I loved or wanted to send strength to." - Denise Cooney, Adelaide Club Member, amazing cyclist

Naturopathic Wisdom of the Day:

"People are like Blue-footed Boobies."

Well, specifically like them we cannot synthesize our own Vitamin C! (The same goes for Guinea Pigs. Who knew?!?)

Dr. Melissa Cugliari, from the Sport Medicine Clinic, explains that this valuable vitamin is an antioxidant that scavenges free-radicals, keeping our systems optimized. One of hte best ways to get this nutrient is by eating citrus fruits (lemon or lime in water or as dressing in salad), parsley, and drinking rosehip tea.

I'm so thrilled to report that Dr. Cugliari will be contributing on a regular basis to these blogs. For specific questions, you can connect with her here.

Workout of the Day

Runners, stepmillers, cyclists, power walkers...today's workout is for YOU. AND all those you care about. These repeating Under/Overs keep you training right around or slightly above your "sweet spot," the variety makes them (sort of?!) fun, and they tax your body to try and recover at a higher pace than you are accustomed to. So, it's really tough. Will make you stronger. And you'll feel both tired and exhilarated afterwards.

Denise inspired me to write this workout. As per her suggestion above (Inspiration of the Day), for each of the 45 second intervals think of someone you love, are grateful for, are concerned about. Channel the strength in your legs, lungs, and heart towards each of those amazing people. As we charge up the hill, surge out of the saddle, sprint along the road, imagine our collective positive energy streaming upwards, and to all those who need a little boost.

I'm writing this on Wednesday morning, but when you receive it - Thursday - I will be out on the road in my running shoes. Join me!

1. Warm up: 5 minutes (Zone 1 - 2)
2. Pick ups: 10 - 15 seconds springs (Zone 4 - 6) followed by 40 - 45 second recovery (Zone 2). Repeat 4 - 6 times.
3. 9 minute work set: 90 seconds (Zone 3): 45 seconds (Zone 5). Repeat this 2:15 minute set x 4*
4. 3 - 5 minutes recovery (Zone 1 - 2)
5. Repeat 1 - 3 times
6. Cool down 5 - 10 minutes (Zone 2 - 1)

*Note: the Zone3:Zone5 interval is 2:1. You could change the duration to fit your mood, fitness, or the terrain! Have fun with it. The point is you are "recovering" at a far higher intensity than is comfortable.

Intensity Guidelines

Note that using heart rate training zones have limitations. For example, cycling workouts will typically elicit a lower heart rate response for the same exertion compared to running workouts. Variables such as psychological stress, fatigue, and dehydration will also alter heart rate response, making it difficult to gauge how hard you are or more importantly should be working.


RPE 10 max

Typical Interval



Zone # (1-7)






“VERY easy”



Active Recovery





Zone 1




60+ minutes


Aerobic or “all day pace”

Zone 2




20-90 minutes


“Race Pace”

Zone 3




5-30 minutes


Continuous sensation of “serious effort”.  Conversation is difficult.  Motivation and concentration needs to remain high.

Zone 4


VO2 Max


3-8 minutes


Strong to severe sensations of “burning” or fatigue.  Consecutive days of training at this level typically not possible.

Zone 5


Anaerobic Capacity


30 sec – 2min


Severe sensations of “burning” or fatigue.  Conversation impossible.

Zone 6


Neuromuscular Power


>15 sec


Maximum effort

Zone 7


*HRR or Heart Rate Reserve: The difference between your resting HR and your maximum HR (220-age for males, 226-age for females).

Now calculate your training zones by adding RHR to a % of HRR.

Bite of the Day

Lorna Storm, a wonderful member of the Adelaide Club, shares my love for healthy comfort food. Really the perfect sort of bites for right now:

"No-Butter Butter Chicken"

  • 12 boneless skinless chicken thighs
  • Lots of turmeric
  • 2 small onions thinly sliced
  • 1 Knorr chicken stock (the type sold in pots)
  • 1/4 to 1/2 cup vegetable oil
  • Pinch of saffron
  • Salt to taste

Thoroughly coat the chicken thighs in turmeric (weat gloves or your hands will be yellow for a week).

Heat the oil in a heavy Dutch oven or Tagine until it shimmers.

Sear the chicken thighs in the oil and remove.

Add the onions and salt and cook until soft and paste like.

Add the chicken stock and cook until melted.

Return the chicken thighs to the mixture and mix thoroughly.

Add 1/2 cup of water and the saffrom, turn heat to minimum and cover. Cook for 15 to 20 minutes.

Serve with Basmati rice.


Do you have a "Something of the Day" you'd like us to share? Email Meg!

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