Health Wellness and Endurance

The Fraser Valley’s Wellness, Fitness, and Endurance Sports Podcast.

July 19th, 2017    

Introducing Our Newest Fitspeek Member: Chloe Knull


Ever since I read her first race report on the Abbotsford Triathlon Club’s website, I was determined to bring her engaging story telling abilities to Fitspeek. Making the jump from keyboard to microphone was a natural one for Chloe Knull, as you will find out in this Fitspeek Express Feature. Chloe tells about her challenges in completing her very first Olympic Distance triathlon which involve moving the week of the race and a very greasy pre-race meal. Hear all about it by pressing play below.

July 19th, 2017    

Part Gandhi, Part Assassin, ALL Cyclist: Meet Galen Keller


From competitive mountain biking, to the local crit and time trial circuit, and to the velodrome for some “real speed” over the winter months, Phoenix Velo’s Galen Keller has done many things on the bike, most of them quite well. In this Fitspeek Express interview we get to know the man behind the smile and those intimidating calves! Find out about his motivations, training secrets, and more by pressing play below

July 10th, 2017    

A new Fitspeek is on the way!

We are a few days away from the latest edition of the Fitspeek podcast. As usual, Kevin Watt will be here with his insights, stories, and shout outs. We are also happy to have Zack Neufeld return with another segment of “Between The Ears, A look at the mental and spiritual aspects of racing and training.” Zack will be also doing race results and reports for us this time.  Bob Babbitt will be dropping by for the ninth (and final installment) of Bob’s Bitts. All that, plus the upcoming events schedule, and a little bit more (!) are part of the new Fitspeek, good refreshment for your ears this summer!

June 27th, 2017    

Trifecta of Fitspeek fast females

In addition to Sheigh Gaudette and Elle Bush, Rio Glowasky is also having a killer racing season, setting a personal best in the Victoria Times Colonist 10 K, and CRUSHING it in a most-painful Good Life Fitness 10 K a couple of weeks ago.  Here is her first race report for 

After 13 races in three years, learning occurs, strategy develops, and expectations for improvement continue. My goal in the first two years was to race a daunting sub 60min 10km. I refined my nutrition intake, clothing, tunes, and training distances and put my 2016 race season behind me with my best 10km at 60:47. Over the fall and winter, I started running longer distances, got better at hills, and became less focused on time and more on heart rate and distance. Going into 2017 I set new goals – improve my half marathon time, run a marathon, and yes – get that sub 60min 10km. Oh yeah, and collect more finisher metals.

I registered for the Sporting Life 10km run in Calgary early in the season as it was advertised as a quick 10km, mostly downhill, giving participants a good opportunity to set new records. April 30 I broke my sub 60 goal in Victoria at the TC10K, and this week I did what I never thought I could do and did a 55:11 at the Sporting Life 10km.

I often think of the quote “The only good pace is suicide pace, and today’s a good day to die” and that’s what it was. I’ve seen people come through the finish line looking like they are going to vomit. I’ve seen fellow athletes hobble around for days after race day. I could never relate. And now I know AND feel – it’s because I’ve never raced at race pace. For all of my 6.2mi I wanted to vomit. And for the last 6 days all I’ve wanted is healed hamstrings.

What did I do right? I did it! My Nutrition was bang on with 3 GU caffeine shots, and a bit of Gatorade. My mindset was good – as sick as I felt, I knew it was temporary, remembering I could breathe later. I kept focused on technique especially going down hills and keeping pace through the flat sections when I felt sick and like slacking. I got lots of sleep. AND! I raced at race pace – an average heart rate of 152 (previously only feeling comfortable up to 146).

What did I do wrong? I overdressed. Why do I keep doing this! I did the rooky mistake of starting too fast – that’s a first. In my defense, the first 2 miles were a fairly steep downhill into downtown Calgary. I should look at the race course prior so that I can develop strategy on new races. I drank a Fireball (a delightful cinnamon whiskey) for breakfast, and Caesars for lunch the day before, at a company golf tournament.

What have I learned? I’ve thought a lot this week on how we measure our success and goals and charted all my stats and percentiles of my races. Although thrilled with my new personal best, I knew the race attracted an experienced race crowd, and I knew my division and gender place would also be revealing of my performance. My very first 10km was a 1:02.35 chip time, and a 40.4% percentile in my division. I was disappointed ending my 2016 season with a 60:47. In hindsight, if I measured performance differently and looked at that divisional place, it remains to be my best yet at 37.1%. The sporting Life 10km landed me a disappointing division place of 46.4% percentile but an amazing gender place of 32.5% – my best yet. I’ve learned to train with purpose now that I have a few running goals. I continue to learn my capabilities.

I’m back to long distance running for the summer, taking a couple month break from racing so that I can end racing season as successfully as it started.

June 23rd, 2017    

Fitspeek Express Interview: Elle Bush


Although she has a smile that will light up a room, she has legs and lungs that will crush your soul. Following in the steps of the Fraser Valley’s new crop of fast female cyclists Maggie Coles Lyster and Alison Jackson, this Langley grade ten student is on the fast track to success. With an unsinkable attitude and a wisdom beyond her years, Elle is what my co-host calls “a chainsaw on wheels.” In her first of many media interviews to come, we are happy to introduce you to Elle Bush.

June 22nd, 2017    

Who is this kid?


Find out Friday on Fitspeek!

June 20th, 2017    

Fitspeek Express Interview – Sheigh Gaudette


While some teenagers in the Fraser Valley may spend their time away from the classroom just “chillin’out” Mission’s Sheigh Gaudette has a more ambitious lifestyle as she trains 14 to 16 hours a week as a competitive swimmer. So far the practice has paid off with many regional swim records and a trip this summer to the Canada Summer Games in Winnipeg. In this interview we get to know Mission’s rising swimming star Sheigh Gaudette.


June 16th, 2017    

Fitspeek 15: Summer’s here and the racing is easy (not)


In our newest Fitspeek we have our Wenting’s word of the week, a recap of the Oliver Half Ironman, a Fit Tip of the Week that focuses on going long in the heat, and feature interviews with Matt Campbell from United Velo and Greg Cowan from F2c. As always we will also hear the latest installment of Bob’s Bitts and have our upcoming events schedule. Press play below to kick start your summer training and racing season.

June 15th, 2017    

If you aren’t on the Tour start line this summer


You can still feel like Froomie, Contador, or your favourite GC contender by racing your bike…. for cheap! United Velo is putting on a series of Masters Road Races this summer. In this Fitspeek Express interview, Kevin Watt speaks with United Velo race organizer Matt Campbell about the history of the club and where you can race (and get a tasty Mill Street Beer) for $25.00

June 13th, 2017    

Contest Winner Announcement

Congratulations to Dianna White for winning our F2C/Dynamic Race Events Facebook Contest. She has won a race entry to the Dynamic Race Event of her choice. Thanks to all who participated.

June 11th, 2017    

The Ruthless and Grueling 2017 Valley Gravel Grind


90Km of Epic Ruthlessness .1300 metres of climbing . Fast technical single track descents. Gravel the size of tennis balls! Broken derailleurs, pinch flats and all of the amazing scenery to boot. Comradery and sheer Determination will make up a large portion of the day. Are you tough enough??

June 8th, 2017    

Fitspeek Express Interview – First Time Marathoners


One of the greatest endurance sports accomplishments is completing your very first marathon. The feeling of crossing the finish line after having run, or, survived 26.2 miles is memorable and for many, quite life-changing.

In this week’s Fitspeek Express, we hear the stories of first time marathon finishers Tiffany and Rhonda from Abbotsford. Under the sage guidance of Running Room Marathon Group Leader Zack Neufeld they were able to take on the challenge of their first (of many more) marathon.

May 26th, 2017    

“The Man”, “The Grip,” and F2C Nutrition – Fitspeek 14 is here!


Fitspeek is getting older and wiser…thanks to the youngster Zack Neufeld and his most recent “Between The Ears” segment on positive reframing. Our newest podcast also features an old friend, Bob Babbitt, as he tells of his times spent interviewing triathlon legends Dave Scott and Mark Allen. We also have an interview with local upstart sports nutrition company F2C. As always, we have our race results including the love in that was the Westwood Lake Triathlon, Kevin Watt’s shout outs, and our upcoming events schedule. Hear it all now, by pressing play below

May 20th, 2017    

Our second F2C contest is well worth your while.

If you have not already signed up for one of these races, you’ll want to stay tuned for your chance to win a race entry.

May 17th, 2017    

From Gainesville to Pitt Meadows


It used to be, the only sports nutrition game in town was Gatorade. Times have changed. Now a growing local company out of Pitt Meadows is making a full-range of products to help out those folks who need something better. What do I mean by better? Press play below and hear the story of F2C Nutrition in this Fitspeek Express interview with Kevin Heinze and F2C founder Greg Cowan. At the end of the podcast be listening for a teaser that involves our newest partnership between F2C and Dynamic Race Events.

May 13th, 2017    

Looking ahead to Fitspeek 14… And then there is Chloe

The Fitspeek folks have been busy at play over the past two weeks, paddling, interviewing, riding, writing, and doing all the cool things that we love to do here in the Fraser Valley.

On this mild but cloudy Saturday morning, 2/3 of Fitspeek (Kevin Heinze & Zack Neufeld) are drinking coffee in Nanaimo, in preparation for the first Dynamic Events race of the season at Westwood Lake. We understand that race Director Joe Dickson has personally flattened many of the hills that plagued us on the course last year. As part of Fitspeek 14, we will have the Westwood Lake race results from the overall and Age Group Warriors, including the latest chapter of our new Age Group Hero Joe Crocker.

Our new program will also feature Bob’s Bitts (this time featuring stories of “The Man” and “The Grip”), an interview with Greg from F2C, Kevin Watt’s shout – outs, and our very popular Fit Tip of The Week.

Also coming down the digital highway we are excited to announce upcoming interviews with local star athletes Elle Bush from the world of cycling and from the pool Sheigh Gaudette. It promises to be an engaging segment.

While you wait for the new podcast to be created, we invite you to visit our race reports link and read Chloe Knull’s riveting recount of her first triathlon.

May 7th, 2017    

The Rite of Spring – Dragonboating!


I’ve been swimming in Whonnock  Lake, near Maple Ridge for 13 years as part of my triathlon training. About ten years ago, Whonnock even had its own Half-Ironman distance triathlon called the “Iron Mountain.” It was one of the toughest triathlons in the province as it featured climbs up Dewdney Truck Road and that monster climb from Lougheed Highway up 272nd Street.  Even though the Iron-Mountain is now part of triathlon history, Whonnock Lake is still a busy training centre, not only for triathletes but for paddlers as well. In this Fitspeek interview, Kevin Watt and Kevin Heinze speek with Deane Hackett from the Dragon Ridge Dragon Boating training group.

To get more information about Dragonboating at Whonnock, e-mail Janice at

In addition to our pre-boating interview, we captured some of the sounds and the voices as we were on the water and back on safe, dry land, you can hear what was going on by pressing play here.

May 4th, 2017    

A-1 Coaching Free App, Mention Fitspeek for an Exclusive A1 Coaching Discount!


Fitspeek Fans!!! Cyclists and Triathletes!

Straight from Ireland!

Pro Cyclist Anthony Walsh Creator and Director of A-1 Coaching Sits down with Fitspeek to talk about the Tour of Ulster, A-1's Free Pocket Coach App along with the various coaching programs that he and the Lads over at  A-1 Coaching  have to offer 

And get this

A unique virtual cycling  club with distinct ‘Chapters’ based around the world.

Anthony wants you to be accountable to your training so Listen to the podcast and find out how to get an Introductory A-1 Coaching  Special Offer!!!



May 3rd, 2017    

Fitspeek 13: Full throttle podcasting!


Our highest octane show yet features nitro powered funny cars (Bruce Wenting’s coaching voice), Jedi Mind Tricks (Zack’s Fit Tip), and G-G-G girl power (thanks to Sheigh, Elle, and Deane). Prepare for the download ride of the spring! We also have the Wenting’s Word of the Week (hint: this time it’s two), episode 6 of Bob’s Bitts, and our bourgeoning upcoming events calendar. Get your fill of NytroFuel by pushing play below.

April 29th, 2017    

Fitspeek explores new horizons

As you know, Fitspeek has been pretty good about keeping you up to date on the latest in triathlon, cycling, and running, but in upcoming episodes we are adding a new element.  We are introducing you (and ourselves) to the world of Dragonboat racing. Deane Hackett will be our guide.

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