MIKE FOLEY ROCK CLIMBING
Lincoln, MA / Graduated 2013 Climbing competetively for 11 years
TRAINING I train about 5 days a week for approximately 2 hours each session. A majority of my training consists of hard bouldering in the gym. I usually pair this with intensive endurance workouts and lots of core and pulling exercises. I also really enjoy mountain biking, as it has been really good cross training for me. I find that I climb the best when I can bike at least a couple times a week.
FINDING A BALANCE For me, climbing and training is a great form of stress relief, and therefore climbing and school often work well together. However, it is also important to recognize that you cannot stay in top shape 100% of the time. It is ok to take time off of training and focus on school or other things. When I want to train, it really helps to have a schedule. It forces me to make the time for training.
THE LIFESTYLE I try my best to eat well. It helps that I also enjoy cooking. I try to make the time to prepare healthy meals. Moreover, I find it important to take breaks from climbing and training from time to time. There is almost always a period of about a month each year where I do not train at all. This break often coincides with difficult classes because sometimes it feels good to focus on something else.
ACCOMPLISHMENTS • 2x Junior Sport Climbing National Champion • Junior Continental Champion • Junior Bouldering National Champion • 1 of 7 North Americans to climb the grade of 5.15a THE FUTURE Now that I’ve graduated, I am taking some time off school and climbing full time.
LEAH KIRCHMANN ROAD CYCLING
Winnipeg, MB / Graduated 2013 Racing professionally for 3 years
TRAINING I train six days a week, for a total of 15-25 hours. My training program involves riding with lots of different intervals. I also spend time building strength in the gym. I use cross-country skiing as cross training during the off-season. THE LIFESTYLE I try to ensure I get enough sleep for proper recovery. I also include lots of fruits and veggies in my diet, and enjoy treats in moderation. FINDING A BALANCE Time management is key in balancing both sport and school. I also find physical activity is a de-stressor in itself and can offer a great break from school.
ACCOMPLISHMENTS • 2012 Silver - Pan American Championships - Mar del Plata, Argentina • 2012 Best Young Rider -Tour Feminin de l'Ardeche - France • 2011 17th Place - World Championships Road Race Copenhagen, Denmark • 2011 Ranked 2nd overall for US National Racing Calendar series • 2010 and 2011 Canadian Elite Criterium National Champion • 2010 U23 National Road Race Champion THE FUTURE I would like to compete in the 2016 Olympic Games in Rio de Janeiro and medal at the UCI World Championships road race.
KIM COOPER IRISH DANCING
Calgary, AB / 2nd year Locally 11 years, Nationally 8 years, Internationally 5 years
TRAINING Leading up to a major competition, I try to practice every day except Sunday. On Sundays I rest my body by cross training. My training program involves regular classes with my teachers for 2 or 3 hours three times a week. I also train 1-3 hours on my own or with my friends from class every day. Futhermore, I take private lessons whenever possible which allows me to focus directly on what I need to fix quickly through one-on-one instruction. The most important training I do leading up to a competition is stamina. I make sure I do stamina drills every day either in class or on my own.
THE LIFESTYLE Cross training is key in keeping a healthy lifestyle as dance uses specific muscle groups and neglects others. I am also conscious of my diet and I try to make sure that I get the proper nutrition I need to continue dancing.
ACCOMPLISHMENTS I have qualified for both North American Nationals and overseas major competitions since 2006, and the World Championships since 2009. My biggest accomplishments are placing 4th at the British Nationals, with a top 5 finish internationally, and being the two time Western Canadian Regional Champion, Oireachtas Champions, for my age group. THE FUTURE This is difficult, especially because of the fact that there is no proper studio or practice space that I can use in Squamish or at Quest. I still train with my dance school in Calgary but only during block break or when I fly home. I try to practice 1-2 hours a day at Quest, but not having anyone to motivate me makes it more difficult as the stress from the block compounds the stress from dance itself; however, I do find that dancing, even for an hour, helps relieve some of the stress from school. Self motivation, especially when there is no coach to push you, is key to balancing this type of stress.