Hi Squad,
I completely missed checking the race calendar last week, my apologies! As I’m writing this, Pawel is off the bike and charging through the run at IM California. Let’s go, Pawel! Keep pushing!
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Welcome to the Club, Breanna!
We’re excited to have you join us, and we look forward to meeting you and training with you soon.
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Weekly Feature: Fuelled or Fooled? Understanding Carbs in Long‑Course Racing
Carbohydrate fuelling has become one of the hottest topics in triathlon — especially with pros now pushing 120 g/hr and talking about “gut training” as the next performance unlock. But according to Dr. Dan Plews, the science doesn’t fully support the idea that more is always better.
What the evidence actually shows:
- Strong performance benefits exist in the 60–90 g/hr range.
- Above that, the research becomes inconsistent — and sometimes shows no benefit or even impaired performance.
- GI distress and long‑term metabolic strain increase as intake climbs.
So why do some pros appear to thrive on ultra‑high fuelling? Plews outlines three theoretical mechanisms that might explain it:
- Fuel efficiency at race intensity: Carbs require less oxygen than fat to produce energy. As Ironman racing gets faster, this efficiency may matter more.
- Lactate as usable fuel: Elite athletes can recycle lactate more effectively, potentially making high carb intake more advantageous for them.
- Brain effects: Even sensing carbs can reduce perceived effort and improve pacing — a central, not metabolic, boost.
Bottom line for age‑groupers:
Stick to 60–90 g/hr. It’s where the evidence is strongest, performance gains are clear, and health risks are lowest. Ultra‑high fuelling may help elite athletes racing at extreme intensities, but it’s not a proven or necessary strategy for most of us.
Read the full article below
Fuelled or Fooled? – Triathlon Magazine
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Race the Prairies
The ATA has reached out to see if we’re interested in partnering with them again to host a race. We’ve already reserved January 31st with SLS, so we’re in a great position to move forward if the club wants to take this on.
We’re putting together a race‑organization sub‑committee, and we’d love to have a few motivated members involved. If you’re interested in helping plan and organize the event, please email or DM me to join the committee.
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Fall Swim Clinic
We still have room for 3 more if you are interested. Let me know and we can adjust the price for the remaining session.
Meet Your Coach: Kenton Wilkinson
We’re excited to have Kenton Wilkinson coaching the Fall session. Kenton is a long‑time Cochrane resident who has been racing triathlon since his teens. He recently won the WASA Triathlon and also raced Ironman Canada. Over the past few seasons, he has dedicated a lot of time to improving his swim technique and is eager to help others do the same. His experience, enthusiasm, and technical focus will be a great fit for our fall program.
October: 20, 27
November: 3, 10, 17, 24
December: 1, 8, 15, 22
Lane Booking & Capacity
We have booked four lanes for the fall session and will open registration at 16 athletes. If interest is high, we can expand capacity and may look at adding a second coach.
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Friday Night Swims Are Back!
Starting Friday, October 2nd, we’ll be running our Club Swim from 7:00–8:00 PM at SLS.
Open Format Swim
We keep Friday nights as an open‑format session to ensure lane availability for CTC, especially as the pool gets busy and heavily booked through the fall and winter.
- Non‑SLS members: Cost is $8
- E‑transfer to: payments@cochranetriclub.ca
Last year we had mixed success reserving lanes. If only a small number of non‑SLS members attend, we may cancel the official lane bookings and keep this as an informal club meet‑up instead.
I’m there most Fridays and will happily write a workout on the board if you’re looking for structure or a bit of guidance.
The Best Part: Hot Tub Social
As always, the post‑swim Hot Tub Social remains a club favourite.
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Saturday Rides
Looks like Saturday outdoor rides are done for the year but stay tuned for indoor group rides.
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Sunday Runs –
Starting at Coffee Traders
8:00 AM – Long/Faster Group
+12 km @ ~5:45–6:15 min/km pace
9:00 AM – Short Run Groups
8 min/km group
6 min/km group
Distances: 5–10 km
Everyone is welcome to join us for coffee at 10 AM, even if you don’t run.
Save the Date — Christmas Party & AGM
Mark your calendars!
Our Christmas Party and Annual General Meeting will take place on:
December 12th
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Race Calendar
Let us know what events you are doing this year!
CTC 2026 Race Calendar – Google Sheets
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Event Calendar
Here is the link to the club events calendar.
https://cochranetriclub.ca/events/
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WhatsApp Chat Group
We’ve started an open chat for club members to ask questions and organize training sessions.
Join the chat:
https://chat.whatsapp.com/B5wK3HzzN1xJ3ioHRlrAlX
If you have any questions to suggestions for the Club make sure to let us know by emailing president@cochranetriclub.ca
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Watts up and Spirits High,
Evan