Back in 2012, Kim Gaucher (nee: Smith) was kind enough to spend a few minutes with me for an impromptu interview, which you can read here. Gaucher is back at the Rio Olympics as Team Canada Basketball captain. Before the games got underway, she was able to email with me for a quick interview.
How did you cope after 2012 Olympics ended as it had been a goal for so long? It was the best two weeks ever!!! There have been a lot of experiences over my basketball career that I have built up in my head, then when you get there/achieve something, it never quite lives up to the buildup. Well London and it’s Olympics surpassed every wild fantasy and was better than could have been expected. Nothing to cope with, just an amazing life experience that I will always have with me.
Looks like you have been on the court a lot in the last 4 years. When did you decide to aim for Rio? After the games, my career was sort of at a crossroads. In the couple of months following the games I told myself I was done with basketball and it was time to move on. However our team and myself sort of exceeded expectations. I took one of the many opportunities presented to me and played that following year in Southern France. Turns out I could still play, I’ve always enjoyed playing and I love representing Canada. So I guess once I got a ball back in my hand after a month off I knew I was ready for another Olympic cycle. People never realise how much work it takes to get to a point like this, but once you get to a level like this you realise just how much fun it is!
Have you prepared any differently in terms of training or mental prep for Rio vs London, now that you have experienced the Olympics once? I’m very lucky in that I really love my job. Not just saying that cause we are down here in Rio. When I go a day without some type of basketball it just doesn’t feel right. I’m competitive, I love to work out, I love being part of team – I am very lucky.
When you get a little older, now being in my 30’s the workouts are structured a bit differently. Physically it can be a bit tougher, day after day month after month, but with age also comes wisdom and maturity. My coaches rely on my decision making and leadership now more than ever. I’ll take whatever role they give me as long as I get to compete.
Has being married changed your ability to train or play at all? Are you worried about the Zika virus? I was with Ben for along time before we even got married, maybe 7-8 years. He knew what he was in for. It has never been easy, and long distance never works well, but we’ve always managed to make it work. I think if anything it’s easier now having the same last name so he isn’t seen as a groupie or distraction.
Yes Zika is something all the athletes are worried about. As an adult my two biggest goals in life were to become an Olympian and a mother. Maybe not at the same time, but still both. In the lead-up to Rio, all of us athletes are so focused on the present that we sometimes forget about the future. There are so many different messages out there it’s hard to know what information to trust.
It has changed our plans. At one point we were hoping of conceiving just before or right after Rio, however it just does not seem smart or prudent to do at this point. I’ve resigned with my club team in France for next season as a result and will take things as they come after that.
What tips are you giving your teammates who haven’t been to the Olympics before? As we say in Canada “ Just give’er”!! Having failed to make 2 Olympics before London, some of our younger player don’t realise how difficult it is to get here. Take it all in, it’s an unbelievable experience to have so early in life, but once that ball goes up its the same game just a bigger stage!
Have you learned any Portuguese for this trip? Are you concerned about Brazil being ready for such a big event? I’ve been to Brazil now on 5 different occasions for basketball. An amazing country with amazing people and they LOVE and really appreciate womens’ sports here. We want to put on a good show. But having said that, it’s kind of like going to another couples house for game night. You love the couple, but they are having a terrible fight just before you arrive. It’s a bit awkward. You know they’ll get through it, but they need to figure some things out before you arrive.
But these are the Olympics. They are what most athletes dream about competing in. I’ve dedicated most of my adult life to getting here and not much right now is going to stop me. If I have to wear long sleeves, not drink the water, go through a couple protests and not go swimming to compete for Canada- Well then that’s what Ive got to do!
Not sure if you met Bolt in 2012, but any other athletes you hope to see? Do you have tickets to any events? Would have loved to meet Bolt in London but missed my chance. However when I am back in Utah training I always run into elite distance runners who are out there training. I’ve watched Mo Farah train and Canada’s Mohammed Ahmed get ready for the 10000m. Inspiring!!
I love watching the track and field along with the swimmers. And with the games in Rio, volleyball will be the hot ticket with everyone watching, so will I. I just love getting know the athletes, particularly the Canadian ones. Many of us seem to have similar backgrounds and face many of the same struggles with sport in our country.
With the games only being 2 weeks long and basketball playing games every other day, it’s tough to get out and explore. The organisers leave room for athletes to attend any event on a first come first serve basis. But unlike some of the other events where the competition has come and gone in one day, we will hopefully be playing for the entire two weeks, deep in medal contention!
What is your nutrition strategy leading up to Rio and during the games? Whew where to begin. It’s amazing how much science there is out there. It also does not help playing in France when you’re attempting to be fit for an Olympics.
Basically I never limit myself on fruits and vegetables. I have a couple fruit smoothies a day and never have a problem getting those in. I’ve tried to not go the supplement route. More yougurt and chocolate milk seem to get the job done.
No red meat, and have tried to eat more fish than poultry lately. I’ve always eaten very clean and I think that’s why I’ve been able to stay at this level for such a long time.
People often ask me if I would ever want to do personal training full time. There is so much that goes into being a successful PT, especially if you want to be self-employed. The folks at ICS Learn have provided a few tips here to consider if you are thinking about becoming a personal trainer. If you have any additional questions about PT as a career, shoot me an email or leave a comment below.
If you’re thinking of running your own person training business, it’s likely because you dream of being your own boss. It’s an appealing prospect – no one looking over your shoulder, setting targets, or declining your three month mini-sabbatical to the Mediterranean. However, the main pain of running your own business is also not having a boss – no one to take responsibility, deal with boring finances and schedules, and make sure everything is ticking over smoothly. That means that if you’re planning to launch a personal training company, it’s not enough to have a range of personal training courses under your belt – you have to be business-savvy in order to succeed in this business. The same applies to PTs just starting out in their careers. After all, being a self-employed personal trainer is essentially running your own small business (even if you are the boss, accountant, secretary and canteen lady rolled into one). So what should you consider before starting up your personal training business?
1. Your Business Plan
Your business plan is your blueprint for success. If you don’t know where you want to go, how will you get there?
Define your goals with concrete Vision and Mission statements.
Vision: how do you see your company? How would you like others to see your company?
Mission: what are you going to do to make your vision happen? On a smaller scale, define realistic goals and the time period in which you want to achieve them. That way, you can celebrate lots of little successes along the way until you’ve fulfilled your ultimate ambitions.
2. Location, Location, Location
Analyse the feasibility of starting up a personal training company where you live. If there aren’t many PTs working in your area, is this because of low demand or have you stumbled on a gap in the market? If it’s the former, consider investing in high quality marketing to interest people in what you do.
If there are already plenty of personal trainers in your location, business must be good, but you’ll have lots of competition. In order to stand out from the crowd, try to find a niche. Who do you enjoy or excel at training most? New mums? Runners? Older people? Gymnasts? Geriatric mums who cartwheel marathons? Pour your resources into appealing to those people. Soon, they’ll seek you out.
3. Availability of Financial Resources
If your plan is to keep things small-scale, you can work at a gym or fitness centre – this will give you credibility in the early stages of your career and allow you to learn from other PTs. The centre will take a significant portion of your earnings, but there are generally good benefits as gyms want to hold on to their best staff.
However, if you’re ready to go big, you’ve got a lot of financial planning to do. You may have to look for investors who are willing to finance your company in return for equity.
If you’re going to build your own facility, how much will this cost? Would it be smarter to rent a space on a long-term lease instead? Do you have a big space in your home which you can convert into a fitness area and office for only the cost of the renovation? Whatever option you go for, one of your biggest expenditures will be fitness equipment – budget accordingly.
Running a personal training company requires a steady source of capital especially in the first year of operation. This should be carefully reflected in your budget plan. You have to consider one-time expenses and recurring expenses, especially on the operational side of things. Consider your monthly utilities, the remuneration for your staff, if any, and the cost of running an office (including supplies).
4. Manpower Needs
While you might be doing most of the work at the beginning, there will likely be some things that you’re not cut out for (hello, taxes!). You’ll be more efficient and successful if you can avoid getting bogged down in menial tasks.
If you’re a one person operation, there’s a huge range of apps that can help you keep on top of schedules, accounts and plans. If you’re aiming bigger, you might consider hiring non-PT staff to help your business run smoothly. For example, you might need the services of an accountant to make sure that all of your financials are in proper order. If you plan to run your own centre, you may want maintenance and/or custodial personnel to make sure your facilities and the equipment are running smoothly.
You could hire a dedicated marketer or get in touch with an advertising agency to make sure you’re reaching as many potential clients as you can. You might also want to consider getting a personal assistant or a secretary to help you with your scheduling, signing up new clients, and managing accounts.
5. Hours of Operation
Understand that your clients will generally be scheduling your services outside of normal working hours – think 5am to 10pm, not 9 to 5. To attract the greatest number of clients, your availability should include early mornings and late evenings when possible – when work is slower during the day, use the time to work on marketing, planning, or making business connections.
6. Availability of Social Support
To give you a better understanding of the challenges you might face, seek out fellow personal trainers who have gone through the same process. Ask them for advice on how you can start your own PT business, whether that’s by working as a self-employed trainer or founding a new fitness enterprise – no amount of research can beat the real-world insight of someone who’s already been there.
7. Passion and Discipline
Many businesses fail because the owner doesn’t have a real passion for what they’re doing; or, if they do have the passion, they don’t have the discipline to back it up. Many people think that finding a job you love about negates the need for a strong work ethic, but even the most motivated person will have days when they just don’t want to do what needs to be done.
Commitment to your goals is essential!
Conclusion
Whether you’re just starting out as a self-employed personal trainer or launching your own personal training company, your central concerns will be the same: your plan, your finances, your location, your hours, your staff, your support and your passion. If you spend some time considering each area before you start going it alone, you’ll be well set up for success – and on your way to that Mediterranean sabbatical in no time.
Today was my last training ride in prep for Ride London. It was nearly 40 miles and my legs were heavy the entire way. I only rode 8 miles yesterday on my Brompton, so I didn’t expect it to be so tough. But ‘what can you do?’ as my great Aunt Mary would say.
If this is your first year taking part in Ride London, check out my race recap from 2013 (note it is not actually a race, but a ride). I also rode in 2014, but that year there was a hurricane, so the route was cut down to 86 miles and it was just miserably wet. I skipped the race recap and it was (hopefully) a unique experience.
A photo posted by Mollie, the Happiness PT (@ptmollie) on
Have you thought about the little things yet for the race? You have a week to get your last bits and bobs sorted. This is a head-to-toe packing list for a running race, but to it I would like to add for Ride London, specifically:
-spare inner tube -air pump -tire levers -helmet -cycling shoes (if you are wearing other shoes to the event) -2 water bottles -fuel you have been training with -cash for more inner tubes, bike repairs, or snacks along the way
Last week on Instagram, I posted a few reminders about figuring out what fuel you are going to use (Clif Shot Blocks and ORS tablets will be provided) and how you are going to carry everything (seriously, practice this one as you might need to buy a new bike bag). We found a little mobile phone holder on Groupon and use that to hold extra hydration tablets and my portable battery charger.
A photo posted by James Millington (@geographer_jim) on
I had a few hours on my bike today and though of a few more reminders.
1. Wear sunscreen. Riding 100 miles with a sun burn and possibly sun stroke is no fun. Make sure you pick a brand that won’t drip off of your face too.
2. Know how to change a tire and how to put your chain back on. These two tasks might seen easy, but in the heat of the moment, can you pull them off? If you don’t want your hands to get dirty, keep a pair of disposable gloves in your bag.
3. Arrange where you are meeting friends and family ahead of time. Chances are, either your phone battery will be dead from using Strava or the networks will be jammed from so many people trying to do the same thing. I think there might be signs with letters to meet by at the finish. Pick a seldom-used letter, like Z, that is less likely to be crowded. I recommend the Life360 app as it gives people in your ‘family’ an idea of where you are. You can also message everyone at once to let them know your progress.
4. Nothing new on race day. I mean it! No new shorts, socks, shirts, underwear, shoes, etc. 100 miles is a long time to be uncomfortable. If you need to get something, get it today and go on a ride with it. For example, a bike computer is really handy but you will need to know how to use it before the race so you can focus on riding in a group.
5. Take on food and water regularly. Fuelling is a huge part in getting you across the finish line. Take on water every 15 min (sip little and often) and eat a little something 45-60 minutes.
6. Know the courteous hand signals to alert riders of hazards. Here are some key ones from British Cycling. Don’t be afraid to use your bell too if you are passing someone or need them to be aware of your presence. 7. Use a rucksack (or something similar) to carry your official Ride London bag in when cycling to the start line. It is one of the most challenging bags to cycle with, between slipping around and the strings rubbing into your skin. Either practice riding with it before hand (with it filled up), or wear a different bag that can fit inside of it for the official bag transport.
7. Keep walking after the race and stretch out too. You will probably be stiff the next day, but it is worth it every time you look at your new medal.
8. Remember it is not a race! There will be lots of people on the road of varying abilities. Please always be aware of who is around you. Take descents cautiously and when in doubt, slow down. It is refreshing not to have to share the road with cars, but that doesn’t mean you should be reckless.
9. Have fun! This event is truly unique and will be once of the most memorable you will ever take part in. Enjoy every minute.
Anything else I have missed about Ride London? If so, please leave a comment below.
Hey guys, just wanted to let you know that Wiggle is currently holding a summer sale. Please note all links are affiliate links. This means I get a very small percent of each sale at not additional cost to the buyer. If you are committed to continue cycling even after Ride London, consider investing in some of this kit.
Flapjacks are one of my favourite foods to snack on when I am training. They can be quite filling and sit well in my stomach if I have one on a pit stop during a long ride. Hale Naturals has a versatile product, Powdered Peanut Butter®, that I like to have on hand as a way to make any food into one for recovery. I add it to everything- porridge, protein shakes, ice cream, and now have tried baking with it too.
Here is a fab recipe for an American-inspired treat.
Powdered Peanut Butter® and jelly flapjacks
2 cups oats 1 cup PPB 150g melted butter 100 ml honey or golden syrup 200g dried strawberries (can be chopped into pieces if they seem big) 100g chocolate chips or chopped chocolate (optional)
1. Preheat oven to 180°C. 2. Spray 9″x13″ pan with cooking spray or wipe with butter. Line with parchment paper. 3. Mix everything together in a bowl by hand. 4. Spread batter in pan and press flat into corners. 5. Bake for 25-30 min until golden brown. 6. Let cool before cutting. 7. Try not to eat all at once.
My husband doesn’t like peanut butter (weird, I know) so here the variation of what I made him this morning. Follow directions as above.
2 cups oats 2 sachets of Linwood Super Food packs 150g melted butter 100 ml honey or golden syrup 200g raisins
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
Privacy & Cookies
Privacy Overview
This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
Recent Comments