I was shocked to be inducted into my high school’s hall of fame on June 6, 2019 along with the 1977-1978 boy’s basketball team. Thank you so much to Glenn Johnson and Gunnar Myhrer for the honor.
As much as I always wanted to be an athlete, I don’t think any ability was evident in high school.
It was appropriate that my dad accompanied me to the event because he has been my biggest supporter my whole life. I was really proud that after all I put him through he was a part of a night he could also be really proud of. We went for sushi after and he reminded me of some of the ridiculous things I did when I was in high school and we discussed a lot of the ways in which we are really similar. It is so long ago that I went to NDSS but it is informative to think back on how I made decisions even then.
I thought I would share the words I spoke to the athletes, parents, and teachers in attendance at the event. I hope they resonate with some of you. Thank you again for the honor!
https://i0.wp.com/melrad.com/wp-content/uploads/2019/06/hof.jpg?fit=2040%2C1530&ssl=115302040melaniehttps://melrad.com/wp-content/uploads/2018/11/MelRad-Logo-smaller-1024x358.pngmelanie2019-06-07 17:41:182020-03-26 03:32:082019 NDSS Hall of Fame Induction
This bike-skills focused coaching minute discusses taking a relatively common drill – one leg pedaling – and adds some functional challenges to it. When you ride the trainer and pedal with one leg, your bike is stable. This means the stabilizing muscles of the opposite (not pedaling) leg do not have to fire to keep your bike upright and heading forward. Similarly, a lot of upper body twisting and pulling is masked when the bike is bolted into a trainer.
In the winter, you can make this drill more effective by switching to rollers. If you can ride outside, choose a hill of 5-8% or a big gear, and test your stability while pedaling one-legged. Both of these options create a more realistic instability on the bike to challenge your pedaling mechanics. You want to be able to one leg pedal as efficiently as you can with both. Using this drill, you will become much more aware of where you are inefficient in the pedalstroke.
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The second iteration of Tri The Dirt Bear Mountain is coming April 27-29, 2019! We are again partnering with Adam Walker and The Cycling Co to bring you world class technical coaching for all of your offroad skills!
https://melrad.com/wp-content/uploads/2018/11/MelRad-Logo-smaller-1024x358.png00melaniehttps://melrad.com/wp-content/uploads/2018/11/MelRad-Logo-smaller-1024x358.pngmelanie2018-11-11 17:18:582018-11-12 01:32:042019 Tri The Dirt Bear Mountain
Signup is open for TRI THE DIRT XTERRA Victoria and our second edition is going to be EVEN BETTER! This camp is specifically focused on the XTERRA Victoria course and athletes who have signed up for XTERRA Victoria race save $25 and alumni from Tri The Dirt Bear Mountain save an additional $25! We are rolling out the 2018 Tri The Dirt team gear so if you want to be part of the first year of TTD sign up quickly.
Tri The Dirt XTERRA Victoria edition is June 8-10! You should plan to be in Victoria for a 5:30pm open water swim session on Friday night June 8. The camp will run to approximately 4pm on Sunday June 10 with full days on Saturday and Sunday. The final itinerary will be out in two weeks time.
Whether you are a beginner who is just starting your adventures on the dirt or a veteran looking to find more free speed TRI THE DIRT is the camp for you! This is also an excellent opportunity for riders to come to familiarize with the course and receive coaching on how to best race at this venue. This is a NON COMPETITIVE skills based camp. This is not about smashing yourselves with exertion, it is about mindful improvement through better execution. Everyone will improve and will swim/bike/run/transition at their level. The learning environment is positive, fun, and confidence building. NO ONE GETS DROPPED and NO ONE FEELS LIKE THEY ARE WAITING!
The camp will all be based at Durrance Lake where the XTERRA Victoria event will be held. This camp is skills based, so all of the training will be focused on technique, but will also include a thorough preview of the courses.
We will teach you skills to tackle what you will encounter at XTERRA Victoria – roots, rock rolls, hills, and tight corners. All of these obstacles require nailing the basic skills of mountain biking and some good run technique. You will leave the camp with the knowledge of how to train to be better at this sport – not just fitter. Offroad racing rewards technically sound athletes – so we will make you technically better at swimming, biking, running, and transitioning.
The camp will start with an OPEN WATER BUOY session. This session will be in wetsuits at this time of the year. Sighting, turns, pack swimming, and entry/exits of the water will be covered.
Then there will be a run clinic on AGILITY and UP/DOWNHILL running. Mountain bike skills clinics will start with the basics and we will progress to some common maneuvers that incorporate all of the skills.
Learn skills appropriate for YOUR LEVEL that make you a more confident rider
Also included in the camp will be a session on nutrition, transitions, and a tech session on suspension and tires.
This camp is supported by Clif Bar so we will have snacks on hand to avoid any hangry incidents…and at the end of the camp there will be an all out rock/paper/scissors war for prizes from Rudy Project. We didn’t say it was all non-competitive!
Lunch will be provided! (as long as you are stoked on a massive Red Barn sandwich, cookie, and a drink because that is really all we can offer at this venue!)
Looking forward to meeting you all at Tri The Dirt. Space is limited… so don’t delay.
https://i1.wp.com/melrad.com/wp-content/uploads/2018/05/P1310162-1.jpg?fit=3456%2C4608&ssl=146083456melaniehttps://melrad.com/wp-content/uploads/2018/11/MelRad-Logo-smaller-1024x358.pngmelanie2018-05-11 13:52:022018-11-12 01:35:122018 Tri The Dirt XTERRA Victoria
I kicked off 2018 by jumping into the elite race at the Bear Mountain Canada Cup on Saturday. It was a lot of fun for every minute of racing I had.
I was happy to see my old pals from mountain biking out racing at Bear Mountain Canada Cup either in the elite or masters category. Catherine Pendrel absolutely demolished the field so it is great to see her not slowing down one bit. Kate Button is working her way through the pro xc field after deciding a few weeks ago to really focus on her cycling and put the triathlon on the backburner. I am stoked to help her in her goal to race World Cups.
It was a pleasure working with a large group of the juniors and under 17s from all over Canada while coaching the Cycling Canada junior camp. Seeing them put it all together to have great races on Saturday is amazing. The future is bright in this sport. Thanks to Ian Hughes for some coaching mentorship this week – the experience was invaluable.
Unfortunately, I only finished just under half the laps I was planning to race on Saturday….. Read more
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Close your eyes and imagine your ideal coach. Tough, kind, incredibly knowledgeable, totally trustworthy, and maybe a bit of a badass.
If you just imagined three-time XTERRA World Champ Melanie McQuaid, you are in luck. This year, McQuaid will be leading the Tri the Dirt off-road triathlon camp from April 27th-29th at Bear Mountain Resort in Victoria, British Columbia. She and former pro mountain biker, Adam Walker will offer intense mountain bike coaching for both beginners and expert off-road athletes.
“For XTERRA and mountain bike racing, fundamental technical skills are always going to be a limiter if they are not in place,” said McQuaid of her decision to offer a camp. “So I figure the most important coaching I could offer are the technical aspects of XTERRA and off-road triathlon. I partnered with Adam, an experienced skills coach, so together we can offer a camp of technical coaching that will blow people away.”
The camp is a natural progression of McQuaid’s coaching and skills clinics. Last December, she offered a swim and run camp that was highly successful.
Tri the Dirt Camp will kick off Friday evening with a hill running session and dinner. Saturday will begin with a mountain bike skills workshop, a session on bike set-up, and continue with a lesson on skills, including angulation, rotation, cornering, and pumping. The day will conclude with an open water swim practice. Sunday will be equally awesome and will include another mountain bike skills session and a duathlon to practice transitions.
McQuaid added that her camp is neither a train-cation nor a mad, overtraining opportunity. “We are going to make you better technically. You will see immediate results and take away knowledge that will continue to improve and break through to new levels in your sport.”
But this is also camp, meaning that the weekend is pretty much guaranteed to be a blast.
“In general, mountain biking demands a laid back attitude,” said McQuaid. “It’s part of the culture. So as soon as a mountain bike is involved, people relax, have fun, and enjoy the connection to nature and other athletes. You are coming to Canada. We pride ourselves on friendliness, politeness, and kicking serious ass on mountain bikes. We would love to demonstrate all of the above at Tri The Dirt Camp.”
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Working on technical skills is important if mixing some off road triathlon in an otherwise paved season is in your race plans Off road racing technical skills are important as the course is a challenge in itself. Once you have the technical skills in place you can then plan your strategy to best the competition.
The trails were technical and fun at ITU Cross Triathlon Worlds.
Inaugural TRI THE DIRT triathlon camp – Bear Mountain Resort April 27-29, 2018
After 22 years of racing mountain bikes, road racing, triathlon and XTERRA/offroad triathlon I am super excited to offer a triathlon training camp dedicated to the off road discipline. I am drawing from my experience as former Canadian National team cross country mountain bike racer, XTERRA pro with over 50 professional victories including five World titles, and six time Ironman 70.3 Champion to bring you TRI THE DIRT – the ULTIMATE OFFROAD TRIATHLON CAMP.
I am excited to partner with former pro mountain bike athlete (we were team mates back in the day!) and master technical skills coach Adam Walker of The Cycling Co to offer hands-on mountain bike skills coaching which really sets this event apart from any other triathlon camp in the world.
Check out Adam’s website to learn more about him!
TRI THE DIRT is for:
The fresh faced beginner new to triathlon racing who has decided offroad is the coolest
The seasoned Ironman veteran who is looking to try something a lot more fun
The tri-curious mountain biker who is secretly coveting the ability to swim and run and is ready to come out and race
The expert XTERRA racer who wants to dominate the top step of the podium at XTERRA Victoria
Athletes that want to go have the most amazing, killer, train-cation on SWEET SWEET westcoast trails!*
*must be willing to learn some awesome new skills in the process
Sign up follows along with the itinerary for the camp.
Athletes need Tri BC memberships on that weekend and can sign up for membership through MelRad racing (with a $5 discount cha-ching!). Athletes not from BC – details on how to buy a two day event membership is available.
There is the option to use an Interac email transfer instead of using Paypal.. just contact me to use that option and I will provide you with a receipt!
Our goal is to make you more confident in your riding skills and help you master the world famous west coast single track trails. TRI THE DIRT is an opportunity to learn the skills honed in Victoria, BC that developed the #1 women’s mountain bike team in the world (for over 20 years!) In addition to riding skills, TRI THE DIRT is about executing an excellent off road race and what training to dominate the trails both on the bike and run.
The cornerstone of a great offroad race is excellent riding but it is still a triathlon. We will help you navigate the swim, bike and run where you maximize your strengths and build on your weaknesses. We will touch on all aspects of off road racing.
The camp is suitable for ALL LEVELS. TRI THE DIRT is your opportunity to improve by teaching you when you are comfortable, confident, and relaxed! This camp is not on the trails for the awesome XTERRA Victoria event but the coaching will prepare you well to take them on. Stay an extra day and you can go do a course recon to check it out!
The only restriction is this camp is 18 and over – stay tuned for the kids version in the future!
Early bird fees until March 16th!
Early bird camp fees are $399 plus GST —> $418.95
On March 17th the price will jump to $425 plus GST
On March 30th the price is $450 plus GST.
On April 13th the price is $475 plus GST.
We will honor your entry for a future camp or allow you to transfer to another athlete AT ANY TIME.
NO refunds after April 13th (see above.. you can defer to another camp or another athlete who wants to take your spot).
There is an athlete LIMIT! Refunds up to two weeks in advance but you can transfer your registration to someone else if you can’t make it. First signed up gets the spots and once we are sold out.. that is it.
Also we have CUSTOM TRI THE DIRT CAMP JERSEYS and BOCO hats!! Woohoo.. thank you Champion System. We will provide a link when the store is live.
Thank you very much for checking in with us! Adam and I are excited about TRI THE DIRT and are confident this is the best triathlon camp in the world. The stoke is high.
Schedule for 2018 Tri The Dirt Triathlon Camp at Bear Mountain Resort
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MelRad Multisport Coaching is the evolution of Mel’s RAD RACING TEAM which was the FIRST triathlon age-group team dominating the US and Canada back in 2009. MelRad Multisport is the evolution of my experience in the sport. I am offering a personalized training service for athletes pursuing goals in triathlon and cycling. Interested? Please send an inquiry through this website!
I personally coach ALL of my athletes. All programs suit your unique needs, limits, and personal goals. I can find the best in you and make the most of the time you have. I have coached athletes to regional age group wins, national wins and World Championship titles. If you want to put in the work, I will show you the way.
“Having Mel as my coach this past season was an incredible experience! As she states on her coaching page “If you want to put in the work, I will show you the way” and she did that plus much much more!
She delivered me a detailed tailored training program. I found that she was constantly tweaking and updating my program to find a healthy, realistic balance between my work and home life yet pushing me to be my very best in all my athletic endeavours. The level of communication I received through out was astounding as she always made herself available to me by utilizing all methods of communication such as phone calls, texting and emails. Through out my season I felt Coach Mel was fully invested and committed to helping me achieve my lofty goals. I can truly attest that with Mel as your coach you will receive a coaching service of the highest level.
Just some of the rad experiences Mel helped me achieve this season:
Qualified for Xterra World Championships 1st M30-34 Xterra Victoria 2nd Masters M30-39 Victoria Canada Cup MTB XC 2nd Expert Male Overall in Alberta Cup MTB XC Series 2nd overall 5peaks Squamish 13km Enduro Run
I highly recommend Melanie as a coach to anyone! P.N.”
Unlimited email contact to explain and support workouts
Weekly contact by phone
Planned testing to analyse how things are going and ensure accurate training zones
Set-up of an annual training periodization designed around races and priorities
Determining and addressing physiological limiters and monitoring of progress throughout the season
Pre/post event support: analysing race outcome, discussing strategies and approaches.
Discussion of race nutrition and approaches to different courses for both mountain bike and triathlon.
Sharing detailed knowledge of numerous multiday mountain bike races and how to prepare body and equipment.
Specific pacing plans for all of your races including wattage recommendations on the bike
Online TrainingPeaks diary submit/track results
I not only coach athletes physically, I prepare you mentally. As a coach for executives and a public speaker, I can help you master the mental side of the sport. I will create a personalized Annual Training Plan with your key races in mind and then build a program based on 1-4 week cycles to help maximize your strengths and work to minimize your weaknesses. With a BSc in Chemistry and Biochemistry, I have an objective and scientific approach to training methodology. However, my race experience is how I can get the best results because EXPERIENCE counts.
I have that experience:
UCI Road Cycling World Championships
5x UCI Mountain Bike World Championships
5x IM 70.3 World Championship
12x XTERRA World Championships (3 wins/7 podiums)
2 ITU Cross Triathlon World Championship wins
Wins and Podium performances at professional level road, cross country mountain bike, endurance mountain bike, XTERRA, ITU Cross Triathlon, Half-Ironman, Full Ironman, Challenge triathlon, and trail running.
Won 6x professional half Ironman distance races
Second place professional first attempt at full Ironman distance
Comeback from a potentially career ending fracture (experience recovering from major injury)
I can help you have your best performance and help you control circumstances to make each race one you can be proud of. I understand the intricacies of high performance and the challenge of balancing multisport in a busy family and professional life.
I have CAC Coaching Certification in cycling and Community Coaching Certification from Triathlon BC. I have been coaching athletes, pro and amateur, for 12 years.
https://i1.wp.com/melrad.com/wp-content/uploads/2017/12/open-water-coaching-1.jpg?fit=600%2C600&ssl=1600600melaniehttps://melrad.com/wp-content/uploads/2018/11/MelRad-Logo-smaller-1024x358.pngmelanie2017-12-14 12:13:002018-11-12 21:30:57What Is MelRad Multisport Coaching?