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Tri Angela

@triangelahaha_

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🏊🏼‍♀️🚴🏼🏃🏼‍♀️ 1 x 140.6, 6 x 70.3
🍍🍍🍍 Team @trespinas 2025

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Steph and I left unsupervised 🐶 by @triangelahaha_

WEIR CAMP. YOU WERE SO GOOD FOR THE SOUL 🍁❤️

A much-needed girlfriend getaway with the best crew. Good food, fall colours, sauna sessions, lake dips, margaritas, music and sooooo much laughter 🥹🫶🏼

And because this is our idea of a relaxing weekend… we woke up early to run around the lake 😂🏃‍♀️ Some ran 12K, some ran 30K and some completed the FULL lake loop—42K! ⚡️ Pastry stops, beautiful views, a few questionable hills and a whole lot of cheering each other on.

There’s something so special about getting away with women you can completely be yourself around. Moving together, eating together, laughing at absolutely everything and having the time to just BE.

Home with tired legs and a very full heart ❤️

Thank you @weir.sr for sharing Weir Camp with us and putting so much love into this weekend. Exactly what we needed 🍁🫶🏼 by @triangelahaha_

🏅MEDAL MONDAY 🏅

Yesterday Mark crossed the finish line at Barrelman, completing his first ever 70.3!!!! An amazing way to end a pretty incredible first season in triathlon.

What makes this one especially cool is that before this year, Mark barely did intentional cardio. He was strong, fit and athletic but he wasn’t a runner and definitely wouldn’t have described himself as an endurance athlete.

Fast forward a few months: first triathlon at Gravenhurst and now 2k swim + 90k bike + 21.1k run. Turns out endurance athlete was in there after all. 😂

And in true Mark fashion, he approached the whole thing with nonchalance. Calm before the race. Calm during race morning (as evidenced by @katie.fasken ‘s hilarious IG coverage). Basically just casually heading out to do a 70.3. 🥒 The contrast to Katie & @bethkapsi racing Muskoka in July was… significant. If you know, you know. 😜

So glad I last min decided to cheer on Mark & other friends who were racing! It was a great time hanging out with Katie and the kids, cheering, spectating and waiting for Mark to come through. Such a fun day with this crew. ❤️

And the sign pretty much sums it up:

“Good job Daddy! Hope you are the fastest in the entire world.” 🥹

No pressure, Mark. 😂

Huge congratulations on your first 70.3. From not a cardio guy to 70.3 finisher in one season 🏊‍♂️🚴‍♂️🏃‍♂️🏅🙌🏼 by @triangelahaha_

MEDAL MONDAY 🏅⚡️

Two pretty special finishes to celebrate from our crew this week!!!

First up, @jbenoit27 took on the Zoo Run with her twin sons 🥹🏅 There is SO much I love about this one. Getting out there together, crossing that finish line together and showing your kids firsthand how much fun there is in doing hard things. These are the kind of memories that stick. Huge congrats to Jen + her boys — what a crew!!! ⚡️

And a HUGE congratulations to our girl @triangelahaha_ who raced the @ironmantri 70.3 WORLD CHAMPIONSHIP in Nice, France 🇨🇦🌎

A WORLD CHAMPIONSHIP start line!!! The training, the early mornings, the commitment and all the work that happened long before race day — and then getting to put on that maple leaf and race alongside some of the best in the world. Angela, we are SO freaking proud of you and absolutely loved cheering you on from home 🇨🇦⚡️

Different races. Different finish lines. Both VERY worthy of a Medal Monday.

Way to go Jen, boys + Angela!!! 🏅⚡️❤️ by @triangelahaha_

Sitting on a train from St. Moritz to Zurich after 10 days of altitude training, 3 weeks until Nice Ironman 70.3 World Championships. The perfect time to FINALLY post my July 13 2025 Musselman 70.3 race photos/recap! 🤣

🌊 the water was SUPER warm, not wetsuit legal - you can wear one, but not if you want to qualify for worlds or podium - so we didn’t wear them + would have felt way too hot in one. My first non-wetsuit in fresh water, decreased buoyancy and fairly large waves resulted in a much slower swim 45:09 than I had aimed for.. but

🚴🏽‍♀️ the bike was AMAZING!!! Finally, a flatter course, after 4 consecutive years racing Muskoka. With the disc wheel and fit locked in w @jp_at_brownssports I worked hard and had the BEST time on the bike, with a PB of 3:28:30!!

🏃🏼‍♀️ the run was HOT. Don’t think I had enough sodium on the bike which led to cramping right at the start of the run. I had to actually stop, could barely even walk, I remember looking around trying to figure out what to do and thinking it would be horrible to have to pull out of the race at that point. Fortunately I remembered my little baggie of salt pills and took one, using some gel to get it down. Then pushed myself to get moving. It seemed to kick in quickly, and I managed to finish the race, only walking through aid stations, taking as much water/electrolytes as possible and dumping as much ice in my kit as possible. It wasn’t nearly as hilly as muskoka but there were a couple of killers and it was 2 loops so had to hit them twice. 2:01:51 Not pretty, not close to my goal but proud that i got it done!

⏱️ 5:32:52
🏅 8th in my AG
⚡️ 36th female overall

It was a STRONG AG w former pros & D1 athletes - not a guaranteed Nice slot, but only needed it to roll down a few ppl! Got the slot!! My 2025 goal!! SO glad i didnt give up on that run & SO glad my friends @lauren.elan & @amy_tris68 qualified too!

There are a lot of things you cant control in races, water conditions, air temp, other ppl… I love learning what i am capable of when faced with challenges and always finding a way through! Just like life 😌.. a big part of why i love triathlon/Ironman racing❣️ by @triangelahaha_

Tremblant 70.3 recap – only a month late 🙃

The recent smoke reminded me of my first attempt at this race two years ago. Woke up race morning to ashes falling from the sky (and an apocalyptic accumulation of moths). Race got cancelled and I ended up doing Muskoka for the 4th year in a row 🫠 So getting my Tremblant redemption this year meant everything.

And it did NOT disappoint!!

🏊🏻‍♀️ 38 min. 3,000 racers made for a chaotic swim – more body contact than I’ve ever experienced. Caught some fast feet in the first third, dodged bodies through the middle and finished steady. One thing I noticed: I no longer spend the first 50m questioning my life choices 😂

🚲 2:50 (32 km/h avg). LOVED this bike course!! Mt Lemmon in March, Tremblant training weekend in June, local hill work and actually listening to my coach @markcullenn made those climbs on the 118 and Duplessis feel manageable. The descents were a blast and I paused to admire the scenery on the flats.

🏃🏼‍♀️ 1:50. Historically where I’ve fallen short vs expectations. Mark’s advice, less power uphill, more power down, no surging on the bike, changed everything. My right VMO cramped hard around km 5 but I told myself to push through, and it cleared. The course was 85% shaded and stunning. The finishing chute through the village? Unreal.

⏱️ 5:25:33 – 7 minute PB
🥈 8th in my age group
💙 One of my smartest and most enjoyable races to date!

Thank you to my family, friends, training partners, the athletes I coach (you inspire me daily) and every volunteer and spectator who made Tremblant so special. You were all part of that finish line 🫶🏼

Loved the course, loved the vibes – 💯 would absolutely do it again.

Now it’s time to recover, reflect, and make a few small tweaks…

…because the next finish line is IRONMAN 70.3 World Championships in Nice 🇫🇷 by @triangelahaha_

🏅 MEDAL MONDAY 🏅

This one’s for my girls @katie.fasken and @bethkapsi first-time 70.3 finishers at Ironman 70.3 Muskoka! 🥳

I got to spend the whole weekend with these two and it was pure joy. All weekend long, all I heard was “how did we get here?!” 😂 which feels extra fitting since the whole thing started with a few beverages in St. Tropez and a decision that turned into a start line in Muskoka 💀

Katie was dealing with an injury that kept her off running completely for the last TWO WEEKS. Asked me the day before the race if she was supposed to be shifting gears on her front cog 🫣 Adjusted her saddle position less than 24 hours before race start 👀 I will not pretend I wasn’t a little nervous 😅 but she went out and had an incredible race. Strong, steady, smiling the whole way.

Beth walked into her very first triathlon slightly weary re the swim start, after her heart rate had been spiking in open water. She worked on tactics, found her calm and had an actual cucumber song get her through 1.9km of open water. She came out of that swim SMILING and clowning on her run into T1 🤡

Both of these women are busy moms juggling little ones, demanding jobs, and full social lives. They still did the work, showed up, no excuses. Got shit DONE ✅ That’s the real win. The medal is just proof 🏅

Getting to watch Muskoka 70.3 from the sidelines after racing it myself 4X was a real treat. I know exactly how tough that course is and exactly what they were feeling out there at every km. Being there to support instead of out there suffering myself was one of the most rewarding weekends I’ve had as a coach. 🥹

And HUGE shoutouts to these FAST ladies! Kristen flew in all the way from Bermuda and finished 5th overall & 1st in her AG on a twisted ankle 🏆. @trimomof4 podiumed 3rd AG (I only caught her for two seconds flying into T1, girl was MOVING 🏃‍♀️💨)!! And @amy_tris68 rounded it out with 5th AG. Incredible performances all around 🙌🏼🙌🏼🙌🏼

And of course, always a good time hanging with @mrs.kona_dreamin and @kona_dreamin cheering from the sidelines with me 📣

So proud of everyone who raced this weekend. Muskoka never disappoints. 💪🩵 by @triangelahaha_

🇨🇦 Happy Canada Day ❤️🤍

What a morning.

One of my favourite things about summer is that our run club gets a little bigger… because school’s out and the kiddos get to join us on their bikes, scooters, and anything else with wheels. It’s a little louder, a little more chaotic, and somehow even more special.

Today also happened to be one of the hottest runs we’ve had 🥵

Truthfully… a lot of us walked.

And I absolutely loved that.

There was zero ego. No one cared what their watch said. People slowed down, took water breaks, checked in on each other, and listened to their bodies. We adapted to the heat and kept moving anyway.

That is HEARTBEAT.

No pressure.
No pace.
Just people choosing movement together.

Whether you ran, walked, biked, scooted, or rolled, thank you for spending part of your Canada Day with us. Days like today remind me how lucky we are—not only to call Canada home, but to have a community that makes an ordinary Tuesday morning feel this special. by @triangelahaha_

🇨🇦 Happy Canada Day ❤️🤍

Almost three years later… and apparently I’m finally sharing these pics/videos 😅😂

Looking back at our age-group Triathlon World Championship race in Spain still gives me goosebumps.

Not because of the finish line.
Not because of the result.

Because we had the chance to wear the maple leaf ❤️

@triangelahaha_ and I qualified to represent Canada in our age group, and getting to stand on that start line with athletes from all over the world wearing that little 🇨🇦 on our kit is something I’ll never forget. Hearing people yell “GO CANADA!” instead of “Go Kelly!” was such a cool feeling. For one race, it wasn’t about us as individuals—it was about representing home.

What a privilege ❤️

One thing that still makes me smile… ever since I was a little girl, I dreamed of representing Canada on the international stage.

Turns out some dreams really are worth waiting for ❤️🇨🇦

One of the best parts? Jacq and Erica decided to fly to Spain with us ❤️ They came for the adventure, travelled afterwards with us, and somehow managed to be everywhere on race day—cheering, screaming, taking photos, and making the whole experience that much more special. Those are the kinds of people who make the adventure even better ❤️

These photos bring me right back.

Grateful for this country. Grateful for the opportunities it’s given us. Grateful that I got to share this experience with amazing friends from start to finish.

Happy Canada Day, crew ❤️🤍🇨🇦

PS. I found way too many photos from this trip… so Part 2 is definitely coming 😜 by @triangelahaha_

🏅 Medal Monday 🏅

Two years ago, I started working with @skylerash. She was not a childhood athlete, in fact she grew up being told that she wasn’t athletic and that sports weren’t for her. This past weekend she crossed the finish line at Guelph I with her fastest swim yet, the strongest she’s felt on the bike all season and a finish time quicker than her very first race at this distance. 🏊‍♀️🚴‍♀️🏃‍♀️

And here’s what makes this one hit different: we built this entire season around some health challenges. That meant we had to adapt… smaller goals, a modified plan, a different version of “success” than we’d mapped out. But Skyler never treated that as a reason to coast. She showed up for the work, week after week, and met every adjusted goal with the same grit she’d bring to a PR day. No excuses. Just heart ♥️

That’s the part I want people to see. Some are handed perfect health and take it for granted. Skyler has had to work for every session, and she does it without complaint, she just gets it done. Watching her chase this down, on a body that didn’t always cooperate, is the kind of thing that reminds me exactly why I love coaching.

Two years in, and I’m so proud of how far you’ve come, Skyler. From crushing Try-a-tri’s to sprint tri’s to 10ks… The medal is the easy part to celebrate but it’s the showing up on the hard days that made it. Keep showing up and showing them you ARE an athlete with that badass sparkle ✨💙 by @triangelahaha_

🏅 Medal Monday 🏅

What a weekend for the team. Different goals, different events, same commitment to showing up and putting in the work.

🏊🚴🏃 @katie.fasken & Mark took on their first-ever triathlons at the Gravenhurst Olympic Triathlon and absolutely crushed it.

Katie started working with me last fall, and Mark joined the party a few months later. Since then, they’ve built fitness, confidence, and consistency one session at a time. First triathlons can be intimidating, but both trusted the process and delivered fantastic races.

Best part… Katie didn’t even realize she had podiumed in her age group until I pointed it out when she was already 30 minutes down the road heading home.🥉 One of those moments you’ll never forget. 😆

And she’s not done yet—next stop: Muskoka 70.3 next month. 💪

🚴‍♀️ @squatsandstrollers & @bethkapsi spent the weekend tackling the Ride to Conquer Cancer, taking on hundreds of kilometres in support of an incredible cause. Beyond the physical challenge, events like this are a reminder of the power of community, purpose and resilience.

Beth used the weekend as a huge stepping stone toward an even bigger goal. Next month she’ll be taking on Muskoka 70.3, which will be her first-ever triathlon. Going from conquering a multi-day charity ride to preparing for a first 70.3 is no small feat and I’m excited to watch her put all that hard-earned fitness to work on race day.

As a coach, weekends like this are special. Watching athletes step outside their comfort zones, achieve goals they once thought were out of reach and celebrate the results of months of hard work is what it’s all about.

Congratulations, Katie, Mark, Robyn and Beth!! 🙌🏼🙌🏼Whether it was a first triathlon, a podium finish, riding for a cause, or preparing for an upcoming first 70.3, each of you showed what consistency, courage and commitment can accomplish.

👏🏼👏🏼👏🏼 by @triangelahaha_

❄️ Embracing winter ❄️ with @heartbeatandco friends new and old 🫶🏻

Could choose to complain, hate the cold 🥶, fight it… but having a community of friends crazy enough to drag their asses out of their warm cozy beds bed on a Sunday morning makes it a lot easier. And actually FUN 🤩

Plus loving these shorter distance Long Runs between marathon season and tri season!! 🥰 by @triangelahaha_