The sights and sounds of the race, the blur of the team colours as the cyclists speed by, the feeling of your own hands gripping the handles as you imagine yourself maneuvering the bike into the next turn-it’s enough to get your own heart racing and adrenaline flowing. You then notice a strong urge to go home and grab your bike. These feelings, thoughts and images are the psychological building blocks that act as the fuel and inspiration that creates the drive and desire we ultimately recognize as motivation. Whether you are a professional or recreational athlete or someone who wants to improve your fitness or work performance we instinctively know that we need to feel motivated to make that next step happen. The good news is that there are ways to harness your psychological building blocks to sharpen and boost your levels of motivation. Here are two steps to help you get started. The first step is to take the time to pay attention and really understand what you are after. If the goal were better fitness what would that look like? Feel like? Is there any past success experience you can draw on? The more you can visualize, taste, smell and feel what you are after, the better your energies will be aroused, harnessed and focused on going after it. The second step is to productively channel your energies by creating a series of small goals so that you can more easily monitor and experience your sense of progress over time. It is important to recognize that motivation is best maintained by the ability to embrace, appreciate and value each moment that contributes to your journey toward success. In other words, the pain, the sweat and the feeling of exertion can be experienced and celebrated as proof that “I’m really doing it!” Remember – seize the moment! Congratulations-you are on your way.

Dr. Owen Garrett

Registered Clinical Psychologist

Partner, Leaps & Bounds Personal Training & Clinical Exercise Inc.
Dr. Garrett is committed to helping individuals develop the necessary skills, resources and confidence to achieve success and purpose in their careers and personal lives.

Tour de White Rock

July 15-17, 2011

From humble beginnings in 1980 when White Rock saw its first bicycle race with 35 participants and 20 volunteers, to an international race attracting over 150 high calibre cyclists from across Canada, the United States, and Europe, the Tour de White Rock has become a hot spot event for amateur and professional cycling teams, fans and the media.

Now in its 32nd year the Tour de White Rock organization, in conjunction with the Peace Arch News is presenting a weekly series of health and well being articles for those wishing to implement a healthy lifestyle.

As part of the festivities four local experts will be providing tips and advice on such things as healthy dietary choices, including recipes and ideas for healthy eating (provided by Nicole Fetterly RD of Choices Markets); health and fitness issues (including the physical and psychological aspects of training) to help increase your strength, aerobic capacity and general physical condition (provided by Shirley Garrett BCRPA and Dr. Owen Garrett PhD of Leaps and Bounds Personal Fitness Training); and background information on racing the Tour, with particular focus on training for the Amateur Hill Climb (provided by Barry Dalziel of South Surrey Cycles, an NCCP trained bike racing coach and long time bike racer).

Each of our experts will bring a slightly different perspective to help you implement and maintain a healthy lifestyle, and to help you make better and healthier choices in your life. Enjoy.

For further information about the Tour contact the Leisure Services Dept at (604) 541-2161, or go to their web site at

To contact the advisory panel send email to:

Nicole Fetterly (Choices Markets)

Shirley Garrett (Leaps and Bounds)

Dr. Owen Garrett

Barry Dalziel

To obtain more information, please go to the following web sites:

Choices Markets

Leaps and Bounds Fitness

South Surrey Cycles

Nicole Fetterly,

BSc., RD

Received her degree in Food, Nutrition and Health from UBC and has worked in a variety of settings such as clinical nutrition, private practice, including food writing and media work and now as the Nutrition Operations Manager for Choices Markets.

Shirley Garrett

President, Leaps & Bounds Personal Training & Clinical Exericse Inc.

A certified Advanced Health & Fitness Specialist, Shirley is committed to providing you with creative and dynamic programs that will give you a fitness experience to last a lifetime.

Dr. Owen Garrett

Registered Clinical Psychologist

Partner, Leaps & Bounds Personal Training & Clinical Exercise Inc.

Dr. Garrett is committed to helping individuals develop the necessary skills, resources and confidence to achieve success and purpose in their careers and personal lives.

Barry Dalziel

is a nationally certified (NCCP level) bicycle coach and has been coaching for more than 10 years. Barry has been Head Marshal with the Tour de White Rock for more than 13 years, owns a bike shop, doesn’t have a car, rides everything, and bikes everywhere.

Svein Tuft made it look easy, but insisted it wasn’t.
Tuft put on a clinic at the Tour de White Rock Saturday night, lapping the field en route to winning the Maximum Collision Criterium. A Langley native who now races at the world’s highest level on Garmin-Transitions’ Pro Tour team, Tuft finished 60 laps around the 1-kilometer course in one hour, eight minutes and 24 seconds.
“It’s really difficult. There are times on the (uphill) backstretch where you are wondering how many times can I do this,” said Tuft. “That back stretch is hard. Every time up you have to stay concentrated, stay focused and keep on top of that gear, otherwise you crack.”
Tuft last won the White Rock criterium in 2006. Since then he’s set a Canadian record with seventh place at the 2008 Olympic Time Trial and win a silver medal at the 2009 World Championships. But it was his performance at the 21-stage, 3,485-kilometer Giro d’Italia in May that made Saturday’s race feel a lot easier than it really was.
“Those days suffering set you up for this and you think that’s not so bad,” Tuft said of the Giro, which included more than 4,200 meters (14,000 feet) of climbs on the second-to-last stage. “I only have to race an hour here and there are days at the Giro where you feel like that in the first hour of a six hour day. This effort is very concentrated. I’ll never say it’s easy, but there are days in the Giro where you feel like that for six hours, so mentally it prepares you to handle this.”
Jamie Sparling of Total Restorations Cycling and Christian Meier, Tuft’s Garmin-Transitions teammate, also passed the peleton to finish second and third respectively — 22 and 24 seconds off the winning pace.
“Svein is off the front so I wasn’t going to come up with a big group, but Jamie and I got up so if I can get to Svein we are 2-on-1 and our chances are pretty good,” Meier said. “Jamie was rolling strong.”
Tuft was part of an early three-man breakaway that grew to five riders 22 laps into the race through the streets of White Rock. But Tuft took off to win a crowd prime bonus on the next lap and never looked back, building a 20-second lead on the peleton in just five laps. Meier and Sparling took off shortly after that, but never caught Tuft, who lapped the peleton with 13 laps left and added a $920 crowd prime before cruising to victory. For Tuft it’s all part of preparation for more racing in Europe late this summer and the World Championships in Italy.
“I don’t think you get much better training for time trial then a circuit like this,” he said. “So I just came out here to give it everything.”
Joelle Numainville took a similar approach to the women’s race with similar results, though her domination took a different form.
Numainville, a Montreal native who won the Canadian Road Race title last month in Edmonton, won five of six prime laps. But after burning out while setting the pace in her first time up in the Hillclimb on Friday night and settling for third in the second race up, the question was whether Numainville would have enough left to win the Criterium.
The answer was yes, as the Webcor Builders professional won another sprint to the finish less than a second ahead of both Andrea Bunnin, a rider on the local dEVo development team, and Leah Kirchmann of Vancouver’s Trek Red Truck racing, who won the Canadian Criterium championship in a sprint at the Tour de Delta last weekend. 
“Yesterday I was disappointed; I had the fastest time up the hill first time and second time just cracked,” Numainville said after finishing the 30-kilometer race in just 40 minutes and 28.7 seconds. “So I really waned to win this criterium. It’s my thing, the sprinting.”
Like Tuft, Numainville said it wasn’t as easy as it looked.
“I was tired at the end,” said Numainville, who was at a National team track training camp in Burnaby this week, is on Canada’s short list for the 2010 World Championships, and also hopes to race at the 2012 Olympics in London. “At the beginning I had a really big gap and as the race went on, the gap got smaller and smaller. With two laps to go I was red zone and I was thinking `l can do it. One lap and it’s over.’ I had some juice left, but I wanted those primes.”
Numainville will wear the leader’s jersey when the 31st Tour de White Rock wraps up with the Peace Arch News Road Race on Sunday morning. But instead of Tuft, it will be Nic Hamilton of the local Trek Red Truck team that wears the men’s leader jersey on severe climbs at both ends of the scenic start-finish line on White Rock beach.
“It’s something I’ve always wanted,” said Hamilton. “My first race as a cat 2 was this race and that’s always something special for a rider so to be able to be back three years later and don the leaders jersey is quite a good feeling. To me it kind of confirms what I always believed in myself. In this field it creates more confidence in myself.”