West Island · Cycling & Triathlon
Find your people.
Drop them.
No egos. Just the road, the water, and the neighbors who push you.
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West Island · Est. 2025
Look around any pool in the West Island and you'll see Ironman bathing caps. Ride the back roads past Hudson or Rigaud and you'll pass cyclists on serious bikes, putting in serious work. Runners grinding out tempo sets before the rest of the neighbourhood is awake.
They're everywhere. You just don't know each other yet.
Désolé exists to fix that. Not a coached program. Not a race team. A collective — a place where athletes who are serious about getting better can find each other, share what they know, and push each other forward.
Triathlon training is mostly a solo exercise by default, not by design. The early alarms, the long rides, the lane repeats — most of it happens alone because there's no easy way to find others doing the same thing, at the same level, at the same time.
The Session Board changes that. Post a ride. Find a run. Join an open water swim. Know where the others are going.
Tips. Routes. Gear. Goals. All of it flows when you're training alongside people who get it.
Désolé is for athletes who are serious about training and want to be pushed — but understand that no matter where you are in your journey, it's about your progress, not the pack's.
Season 2027
I went 4:49 at 70.3 Michigan in September 2026, at the age of 47. 8th in my age group, and a slot for the 2027 World Championship in Chattanooga. It was my fourth 70.3 in four years. The year before: 4:54 in Berlin.
This season I'm training harder, pushing for a strong performance in Tennessee. I've had some great support and guidance, which I'm sharing here for anyone who wants to use it as a reference or starting point. I'll publish each phase as I enter it.
Who it's for: athletes with a strong foundation across all three disciplines, or already finishing around 5:20–5:30 with a season of base behind them, who want to go under five.
The season
Volume
It's progressive to avoid injury or burnout. Weekly volume roughly doubles between October and August, and the first three months are mostly spent in the gym. Hover over a month for its training load.
Phase 01 · Strength
Phase 01 · Members only
Coming next
Not sure? White salt marks on your kit or a sting in your eyes after long sessions means salty. Otherwise start at average.
Build your plan
We've loaded a sample plan for your level. Swap anything: drag items onto a leg, or tap a leg and then tap items. Each leg shows what you've packed against what you need.
The science, simply
Your gut absorbs sugar through two lanes, like two checkouts at a grocery store. Each lane has a speed limit. Send everything through one lane and the line backs up. That backlog sits in your stomach, and it's the bloating, sloshing and cramps that wreck the second half of a race.
1 · How many carbs per hour?
2 · What are you eating?
Glucose, dextrose, maltodextrin, starch
Fructose, fruit, honey, half of table sugar and maple syrup
Use it in your plan
Any sugar works. One lane is enough. You're done.
Read the ingredients on your gel or drink mix. If it says maltodextrin or dextrose and no fructose, sugar or sucrose, it's one-lane fuel.
Pair it with a sports drink made with sugar, a high-carb gel, or maple syrup. In your plan above, the orange part of each leg's bar should be at least half as long as the blue.
| If the label says | Lane | In plain terms |
|---|---|---|
| Maltodextrin, dextrose, glucose syrup | Lane 1 | The base of most gels. Fine alone up to ~60 g/h |
| Fructose, fruit sugar | Lane 2 | The ingredient that opens the second lane |
| Sugar, sucrose, cane sugar | Both | Splits half and half in your gut. A built-in mix |
| Maple syrup 🍁 | Both | Mostly sucrose, so about half and half. A natural two-lane fuel |
| Honey, most fruit | Both | Roughly half and half |
Made in Québec
It's mostly sucrose, so it feeds both lanes on its own. Two tablespoons (30 ml) is about 27 g of carbs, roughly one gel. Most people use it in a flask, straight or cut 1:1 with water, or 4 tbsp in a bottle with a pinch of salt. Two things to watch: it has almost no sodium, so add salt, and it's sticky, so practise with it on long rides first. Both versions are in the planner.
The two-lane model is simplified. Lane limits are approximate, and a trained gut does a little better. Based on ACSM's position stand on nutrition and athletic performance (Thomas et al., 2016) and Morton et al., From Metabolism to Medals (2026). Product values are typical, not specific brands; check your own labels. This is a planning tool, not medical or dietetic advice.
What's on my phone
What's on my phone for training and racing, and what I'm curious about next.
Plan & track
Where the whole season lives. Structured workouts go to my watch, and the fitness and fatigue chart tells me when to push and when to back off.
PlanSyncs everything from my Garmin and passes it on to TrainingPeaks and Strava without me touching it.
PlanFree training analysis in the browser. Pulls everything in from Garmin and Strava, with detailed fitness, fatigue and power curves.
Plan · WebThe social side. Where rides get posted, segments get chased and the club shows up.
PlanRace-day app. Family and friends follow every split live, and so can you for anyone racing.
Race dayIndoor
Winter riding and running. Group rides make the long indoor sessions go by.
IndoorPhone remote for Zwift. Join group rides, message riders and swap workouts without getting off the bike.
IndoorIndoor riding that pulls the day's workout straight from my TrainingPeaks plan. No guessing what's next.
IndoorBody
Smart scale. I watch the weight and body-composition trend over the season, not the day-to-day number.
BodyOn my radar Haven't used yet. Heard good things.
Kit apps Only matter if you own the hardware.
West Island · Cycling & Triathlon
Désolé is a collective for the triathletes of YUL WEST.
No egos. Just the road, the water, and the neighbors who push you.
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