At this time of the year, I’m starting to really feel the wear and tear of a long curling season. I’m still hitting the gym, of course, but I’m not unhappy that things are starting to wind down and my body is looking forward to a break from the game.

John Morris and Jules Owchar

I thought I’d have a little respite from the grind when I booked a couple of days of B.C. halibut fishing before we took to the ice in Victoria. Coach Owch, Rick Sawatsky of Team Cotter and I headed out on the water and, as you can see from the photo, had some success. The only thing is that bringing in that 35- pound halibut took me about 20 minutes and every bit of upper body strength training I do was needed. Talk about a battle. I sure felt it in my biceps the next morning — I figure it was as good as a hardcore series of concentrated curls. Many thanks to Jody Epp and his buddy Don for hosting us on the water.

The great thing about playing in Victoria is that it gives all the players who compete hard on the World Curling Tour a chance to catch up since there is time for activities like fishing and golf. As always, the chance to spend some time with my competitors reminds me of a big reason why I love this sport so much. We all play hard on the ice and want to beat whatever team we face but we find that we share a lot of common interests off the ice as well. I think athletes in other sports would be envious of the camaraderie that high performance curlers enjoy.

On the ice in Victoria, we saw some new lineups taking shape. I’m sad to see my friend Mark Nichols step away from the game. He is one of the best players in the sport and always had a great attitude. I’m guessing that Ryan Fry will be on a mission next season to prove that he can handle the duties at third. Of course, I also know Alberta boy Geoff Walker — he’s a great shooter and will be a force at second.

Looking forward to next season, one of the things that I find a bit discouraging is hearing about the number of teams that declined their entry in the final event of this season, the Grey Power Players Championship in Grande Prairie. I remember being a junior curler and how elated our team was when we qualified at the Players. While I realize that Grande Prairie isn’t an easy destination to reach and the event is late in the year, not playing means that many rinks are losing the chance to gain valuable experience. Yes, the field is tough. But moving to the next level, as I noted in Fit to Curl, means testing yourself against that next level. You can’t expect to beat Howard or Stoughton or McEwen or Martin the first time you play them. But every time you play a top team, you learn a little. I realize it’s not easy — travel, tough games, a time of year when vacation time is running short and families get busy — but I hope that teams really consider it carefully when they have an opportunity to play in such a challenging event. I can remember the first time my team qualified for a Players Championship — Craig Savill and I had to empty our piggy banks to travel to it but we knew that it might be our chance to break through.

Finally, you heard about how I felt after fighting that halibut. (By the way, that halibut turned into a nice fish fry for my teammates when they got out to B.C.) A bit stiff and sore, for sure. With curling season winding down and the body maybe not that happy about what you’ve done to it all winter, this is an important time to make sure you commit to flexibility training. I hit the hot yoga classes a bit more than usual and I make sure that I really commit to stretching after strength training in the gym. When the off-season finally hits, I want my body to feel good enough for the higher intensity workouts and strength training I start to do.

John Morris (Photo: Michael Burns Photography)

That said, it’s been a different season for our team this year. It’s no secret that our off-ice commitments have kept us from following our typical practice, training and Tour schedule. That’s meant our play has been less consistent than we’d like and while we’ve managed to win our fair share this year, none of us have been all that satisfied with our on-ice performance.

It’s not like we shouldn’t have expected a dip in our play — after all, you get out what you put in. But heading into the Brier, we wanted to step it up again. It’s the Canadian championship and we know what an honour and thrill it is to earn the right to wear the Maple Leaf.

So we’ve gone into training camp mode. It started with the run-up to the Alberta provincials and we ramped it up again for the Brier. To feel fully prepared, we practice on the ice from 10 AM-12 PM, take a break for a light lunch and then hit the ice again from 1 PM-3 PM. Once we wrap up our time on the ice, we hit the gym for an hour-and-a-half. It’s a full day that’s focused on mechanics on the ice with Coach Owch and making sure that our work in the gym leaves us physically prepared for the long week that is the Brier. Anyone who tells you a week of curling in a Tim Hortons Brier isn’t a test of your fitness either hasn’t done it or is completely clueless. When the event wraps, every team in the Brier is really crispy.

Going into this year’s event, we’re convinced this is the toughest field we’ve seen. Every province has a strong representative and teams like Stoughton and Howard have been playing very well coming in. Of course, we also won’t be the home team at this Tim Hortons Brier since we’re playing in Ontario and Team Howard will be a big fan favourite.

Being the away team, however, doesn’t bother us too much. Energized crowds, whether they’re cheering for us or against us, bring extra focus to our game. I also expect the crowds in London to better than they were in 2007 in Hamilton. I went to university — Laurier — in southwestern Ontario and I know the curling community is sizeable and knowledgeable. I’m sure the atmosphere inside the John Labatt Centre will make this Brier a memorable one.

We play in a lot of outstanding events throughout the year but playing in the Brier never gets old. Recently, I was chatting with Dean Gemmell, my co-author on Fit to Curl, about his team’s run at the U.S. Men’s Nationals — they lost in the 3-4 Game — and we discussed the difference between that championship and the Brier. Let’s just say it’s apples and oranges. Here in Canada, we have an event that gets the attention of the entire country, packs fans into buildings and enjoys hours of coverage on TSN. In the United States, Dean tells me they’ve moved to playing the national championship in arenas but the event still doesn’t garner much attention outside of the curling community. There are no media scrums and it’s not on national television for nine hours every day. Dean still loves to play in the U.S. championship and would really love to win it but, like curlers around the world, he marvels at the spectacle that is the Brier.

So enjoy the week, whether you’re in London or watching on TSN. The Brier is something else.

Recently, however, I received a note that really caught my attention. It started with the Subject line that said: “The Moment When It All Paid Off”

It was from Brooke Curtis, who curls out of the Churchill Curling Club in Churchill, Ontario.

Here’s what she wrote:

Curling for the last 15 years has taught me a lot about the game, about my skill sets, and that of my various teammates. That being said, the last year of my curling experience has been by far the most beneficial. After reading Fit to Curl, I made it my personal vendetta to get in shape for the 2010 season. While it was an uphill battle, I can say, for the first time, it has all paid off.

For me, the moment was last night, after winning in a late draw game. After an exhausting and stressful day at work, fitness classes, and commuting between those two things and the club, I normally would have been spent. A year ago, I probably would have called and said I couldn’t make the late game. Last night, however, was the first time that I realized the difference Fit to Curl has made in my game. It wasn’t immediate but it’s definitely lasting.

I’ve developed a routine, and with that has come an entire lifestyle change. At a time when I normally would have been exhausted and lacked mental focus, I was at the top of my game. As the game went late, it didn’t affect my strategy or the way I was playing physically. After a great win, and an even better game, it hit me; I’m there, it’s no longer an uphill battle, but an enjoyable activity in my daily life.

Hats off!
Thanks again, for the book, and the practical advice.
Cheers,

Brooke K Curtis

What’s really exciting for me is the fact that Brooke has found a way to achieve both a higher fitness level and real improvement in her game. She’s not only feeling better about her shot making but she’s sensing a real positive change in her life.

I’ve always said that the social side of curling is something that makes the game truly special. And I’ve always made sure that I find time to enjoy that aspect of it. But I also curl because I’m an athlete who happens to play this crazy game because it’s the one that I play better than other sports. An athletic approach to curling doesn’t have to be unusual or detract from the camaraderie that is so essential to our sport. Instead, it can help you enjoy the game even more and help you play the sport for far longer. Instead of having to give up the game because your body is no longer up to the task, you can look forward to playing it for many, many years. If you love to curl, more years of actually curling is a great incentive to make fitness a part of your approach to the sport.

We often forget to tout the physical benefits of curling to people who are reluctant to try the sport. It’s time we started to make sure that people know curling can be a key component of an active, healthy lifestyle.

Team North America at the 2011 WFG Continental Cup (Photo: Michael Burns Photography)

First, the Continental Cup. It was a fine showing by Team North America and a terrific five days that reminded me why I love to curl — the sport is filled with great people who know how to have a great time on and off the ice.

Our captain and our coach, Neil Harrison and Rick Lang, were unbelievable — positive, fun to be around and masters at keeping everyone both prepared and relaxed. Growing up in Ontario, Neil Harrison was one of my idols, a player who was unmatched at his position and has always been such a credit to the sport. Neil set up his famous Harry’s Beach Bar in the Hospitality Room — many thanks to Jim Waite and Elaine Dagg-Jackson for making sure that it was well-stocked and our “spirits” were up — and it was the perfect place for all the members of Team North America to kick back and get to know each other a little better. And yes, we even let Team World make their way in. In fact, that’s another reason I love to curl — the camaraderie I have with my opponents. I’m friends with many of the players on Team World — Niklas Edin’s team spent a week at my house in Alberta last year when they were getting ready for the Grey Power Players Championship — and this event gave us a chance to compete hard on the ice and catch up off it.

The MVP of the Continental Cup had to be the American rinks, Team Pete Fenson and Team Erika Brown. Let’s be honest, at most Continental Cups, the Canadian teams are expected to win all of their games and the American lineups are supposed to battle for some extra points. In St. Albert, the U.S. teams dominated, earning a ton of points for our side. I know that, after the Vancouver Games, there has been a lot of concern about the state of high-performance curling in the United States — Pete and Erika’s teams helped show people that there is a vital group of elite players in that country.

For me, the most enjoyable thing about the Continental Cup is playing with different lineups and trying different formats. The Mixed Skins was both competitive and a lot of fun. I happen to think that part of the skill of curling is picking up the tendencies of new players and skipping in the Mixed Skins forced me to do that. Good stuff.

While I know that not everyone is sold on it, I happen to love Mixed Doubles. It starts with the fact that it’s such an athletic format — the game moves quickly and the players are always active. How active? Well, I thought we might see a couple of picks when Ben Hebert was playing, considering how much sweat was pouring off the guy. My teammates and I have always considered ourselves athletes who happen to curl. And if you’re not an athlete and you’re not fit, you’ve got no shot in Mixed Doubles.

I’d love to see Canada move away from picking two players from the winning team at the National Mixed and start running a true Mixed Doubles championship. Alternate it between the East and the West each year and make it a giant double knockout bonspiel. The games are short so a lot could be packed into every day. Curlers would have to pay their own way for the chance to compete but I’m convinced that if we did this, we’d see a lot of our elite players in the field. The top men and the top women players love to compete on a sheet of curling ice — if a Mixed Doubles championship was a compact event over a long weekend, a lot of us would make time for it.

I realize this entry is a little light on fitness advice so I’ll finish by suggesting that if you want a great workout on the curling ice, play a high-stakes game of Mixed Doubles. Trust me, you’ll quickly realize how much work it is.

After our team won the last Capital One Grand Slam, the Swiss Chalet National, we went on a break that was longer than any we’ve had in some time.

For me, that’s meant really kicking back and enjoying the holidays. In fact, I went three weeks without stepping on the ice. After a year that included the incredible Olympic experience, I was ready for a serious break.

For the first time ever, my own house was holiday headquarters for my family. Parents, sisters, nieces, nephews — everyone was at my place. It was great but, like most families, there are times when it’s more like the Griswolds than the Morrises. I don’t have a brother-in-law who parks an RV in the driveway but we do have our moments.

During this break, the closest I got to standing on a frozen surface was going on Lake Chestermere for some redneck tobogganing — pulling the kids on a sled behind my ATV like every prairie type loves to do. One thing I didn’t cut out, however, was workouts. I knew that if I were not in the gym at least a few times a week that my return to the ice in January would be very challenging. Not only did the gym give me a chance to burn off some of the indulgences that we all enjoy — it was tough to pass a table at my house without some sweets or cookies on it — but it was a nice escape from the holiday madness. My dad joined me for some workouts and I hit the yoga studio with my sister.

But what about this week, my first time back on the ice after the break? Well, during those first few practices, my routine is a bit different. The focus is strictly on the mechanics of my delivery — I don’t really worry about making specific shots or trying to produce results at the other end. I just want to get reacquainted with throwing the rock and making sure that things like my set-up and my timing are correct. After two or three practices, I’ll return to my typical approach to practice, with specific drills and a greater focus on results.

John Morris with members of the Detroit Red Wings

My team got together in Edmonton last week for team practices as we prepare for a big January and February — the World Financial Group Continental Cup, the TSN Casino-Rama Skins Game, the next Capital One Grand Slam in Oshawa and the Alberta Provincials. We also took in an Oilers game and Mike Babcock, who we got to know during the Olympic Games when he was coaching the Canadian Men’s hockey team, invited us out to teach the Detroit Red Wingshow to curl. I’m a big hockey fan so it was fun to be on the ice with the Red Wings. I also enjoyed watching a group of great athletes discover that curling is a very challenging sport.

John Morris(Photo: CCA/Michael Burns Photography)

Despite the fact that Medicine Hat isn’t a big urban centre, we had terrific accommodations and I was happy to find that the hotel had a solid gym — lots of good cardio equipment, some free weights and Nautilus-style machines.

You might think that during a meat grinder like the Canada Cup — a really tough field, ten-end games, a mid-week start — a workout is the last thing a curler needs. While there’s no question that rest and recovery is critical when you’re competing, I’ve found that getting in some sort of cardio and light strength training really makes a difference in the way I feel on the ice. I’m not alone among elite curlers either — the first time I went down to the gym at the hotel, I ran into fitness fanatic Cheryl Bernard, midway through her own workout.

Sure, there was a time in my career when my schedule at big events was basically curl, nap, curl, sleep, curl again. I probably found a bit of time for socializing, too. But most of my downtime involved hanging around in my hotel room, watching the tube and arguing about football — or something — with Ben Hebert.

I’ve found, however, that just killing time isn’t the best way for me to prepare to play. Now, during extended breaks, exercise is on the docket. If my typical day includes a workout, why would I decide to go five days or more without getting one in?

Here’s the kind of workout I like to do when I head to the fitness centre during an event:

• 30 minutes of cardio. I’ll use a bike, an elliptical or a treadmill, depending upon my mood. I’ll mix in some high-intensity intervals — working at 90% of my Heart Rate Maximum — during that half-hour. But I won’t push things too much — the bulk of the workout will be at 60-70% of my HR Max.

• A short circuit. Again, I’m not looking to push myself too far but because I work out throughout the season, I know that I won’t wind up with sore muscles after doing some strength training. A circuit I like during an event is Chin-Ups (both Close and Wide Grip), Push-Ups (with my feet elevated on a bench to make them a bit more challenging), Bicep Curls (Hammer and Concentrated) and Tricep Extensions. I’ll do three sets of each, keeping the weights in a comfortable range, and probably be done in about 25 minutes.

Now someone might say that curling a ton of high-pressure games is a workout itself. It’s true that if you’re playing a sweeping position, you’re burning a ton of calories on the curling ice. And if we have a two-game day, particularly when they go ten ends, I’m probably not going to have time for the gym.

But I’ve come to realize that a crisp workout during down time goes a long way towards helping me feel physically ready when I’m on the ice. I don’t tend to lie around in bed all day when I’m not competing so doing that when I am playing throws things off. While rest and recovery is definitely important, keeping on track with my workouts helps me feel energized and positive.

Of course, I’d only recommend this if you’ve continued your off-season training during the winter. That’s important, too. While curling is a workout, you don’t want to rely only on playing and practicing in order to maintain the fitness level that you worked hard to achieve over the summer. If you have continued to train once the season got underway, you can complete a light workout during an event without needing to fear that you’ll wind up with sore muscles later.

It’s all part of a balanced approach to fitness and good health. It certainly won’t make it any easier on your mind when you watch your opponent make a great shot to beat you. But at least your body will feel good.

Sleeping.

John Morris at the 2009 Tim Hortons Roar of the Rings in Edmonton, Alberta (Photo: CCA/Michael Burns Photography)

Just like my belief in overall fitness wasn’t as strong in my younger days, you could say that my concern about getting the proper amount of sleep is a fairly recent development. There was definitely a time when I wasn’t too concerned about a late night followed by the early draw.

Not so much any more. To be sure, I still like to find time to socialize with teammates, fellow competitors and fans when I’m at an event. But I also know that I need a good night’s rest if I’m going to play well the next day so I don’t push my luck.

I’ve always been a guy who likes a good solid eight hours of sleep each night and, if you’ve read Fit to Curl — or seen me on the ice in the morning looking a bit grumpy — I’m still no fan of the first draw of the day. I know that mental focus is incredibly important and, when you’re tired, it’s probably the first thing that goes.

Not only do you need enough sleep, you need good sleep. That means deep REM sleep — the kind that occurs when your sleep is uninterrupted for a number of hours — to really feel refreshed the next day. When you don’t, your circadian rhythm is thrown off and you feel sluggish the next day. (Yes, I know REM sleep might be tough when your roommate snores or the party that was at the club has landed outside your door. I’m just offering up the facts here.)

This year, I’ve also had to deal with the work-rest challenges that most curlers face all the time. I’m juggling a full-time job, a busy competitive schedule and a full slate of team appearances. Not only has Team Martin had multiple trips to Toronto and other Canadian cities but we also had a swing through northern Alberta, conducting clinics and helping organizers raise more than $50,000 for junior curling programs in the Peace region. On behalf of our team and me, I would like to extend a big Thank You to Fort St. John, Hines Creek and Slave Lake for the wonderful hospitality we received.

I’m thrilled that we can help boost the profile of our sport and it’s been a pleasure to be involved in so many of these activities. But it also means that I’m often working on six hours of sleep or less each night. (I’m sure that curlers with young children and demanding bosses are getting their tiny violins out right now. I realize I’ve been fortunate these past few years.)

My schedule when I’m not curling has meant a few changes for how I approach rest during events. For starters, I definitely make sure I pick my spots when it comes to off-ice activities. I’ve also realized that my more structured work schedule means that I’m probably going to be up at 7 AM or so each morning, even when I’d really like to sleep later. After three years when curling was my sole focus, my body clock programming is different and I need to recognize that.

Now, if we happen to get lucky and qualify A-Side so we have a late game or a day off, I still like to get up at a decent hour, have a light breakfast and get a quick workout in. The exercise energizes me so I’m ready to go later in the afternoon if we’re on the ice —instead of feeling sluggish because I’ve spent the day dozing in my hotel room. If you aren’t really feeling a workout, the point is to do something active and get on your feet. I will promise that you’ll feel sharper for that next game.

In the end, getting the rest you need — the rest that rewards you for your off-ice training – is about making smart choices. The social traditions of curling are rich and we need to continue that aspect of the game at every level. But if you want to feel good about how you play — and just feel good in general — you need to find a rhythm that works for you and recognize that the clock your body functions on during everyday life can’t suddenly change just because you’re curling.

Both are events we look forward to when we examine our calendars at the start of the season. Both have incredibly tough fields. But the formats are different, the settings are unique and the approach of a team needs to be adjusted.

John Morris at the Canada Cup of Curling (Photo: CCA/Michael Burns Photography)

First, Brooks and the Cactus Pheasant Classic. It’s held in a curling club setting but everything about this event is first-class and special, which explains why it’s become such a popular stop for the top teams. The effort of the organizers is extraordinary. There’s a Cactus Patch modeled on the Keith’s Patch at the Tim Hortons Brier, lots of spectators behind the glass and some great entertainment. What’s more, this event has raised over $100,000 to help support curling throughout the region so, as a player, you feel good about being a part of that result.

The Cactus Pheasant Classic, like most Tour events outside of the Capital One Grand Slams, uses the Triple Knockout format. The great thing about Triple Knockouts is that every time you step on the ice, the game matters. And when you qualify through the “A” bracket like we did in Brooks, a Triple Knockout is really sweet. You wind up with a nice break from curling while everyone else in the event is battling it out for the remaining playoff spots.

Of course, we’ve all seen teams qualify through the “A” and find themselves ousted in a hurry in the Quarter-Final. What we’ve learned is that you have to use the down time productively. For us, that means staying active with some light workouts and short practices instead of just lounging in a hotel room. We also make sure we blow off some steam and enjoy ourselves a bit — it’s nice to do a few things with your teammates besides curl.

Team Kevin Koe also qualified through the “A” bracket. Despite our fierce battles with this rink on the ice, we’re great friends and we spent a fair amount of time with them during our time off in Brooks. We headed over to the Patricia Hotel in Patricia, AB, where you choose Buffalo or beef steaks and then cook them over an open pit in the restaurant. Blake Macdonald and I handled the grilling duties because we knew our teammates weren’t up to the task. We didn’t think much about curling while we had perfect steaks, listened to some live music and enjoyed a truly unique experience — this is one spot you definitely don’t want to miss if you want to sample some true small town Western hospitality.

Since Brooks is also renowned for the best pheasant hunting in Canada, I headed out one morning with Jules Owchar and Carter Rycroft. If you don’t think hunting is an active endeavour, you should have seen us carrying all kinds of gear and walking about ten miles. It was a great day in the outdoors and a workout. But, like curling, if you don’t practise, your success rate isn’t what you’d like it to be. We bagged a few birds but we certainly won’t be challenging top pheasant hunters anytime soon.

By the time the playoffs rolled around in Brooks, we were rested and ready. We beat Sean Geall in the Quarters, topped Team Howard in the semis (we owed them since they’ve beaten us in the final of this event the last two seasons) and came out on top against Wayne Middaugh in the final. It was a great win in an event with all kinds of tough teams and I’m convinced that finding the right balance of activity after we qualified through the “A” was part of the reason we had success in the playoffs.

Fast-forward to last weekend’s Capital One Grand Slam in Windsor. Instead of a Triple Knockout, this Slam is pool play. We knew we had three tough games to start and when we came through with three wins, I think we relaxed just a bit. We all hate to lose so we still played hard but it’s a razor-thin difference between winning and losing at the highest levels of curling. We wound up 4-1 in the round-robin — it was good enough for the playoffs but we could sense that we needed to step it up. But in the Quarter-Finals, we played Team McEwen, the eventual champions and a rink that has become as tough as anyone on Tour. After giving up a steal of four, it was curtains for us. The McEwen team is awfully good and while losing is something I can’t stand doing, it’s been good to see this young rink put in a lot of effort and steadily improve —they are definitely now one of the very best teams in the world.

Our loss also shows that in curling, especially against the best teams, you need to be as mentally sharp as possible if you’re going to give yourself a chance to win. And it proves that everyone can keep learning about this crazy game, even a team with Olympic gold and a world championship. This weekend made us realize that we might still have some work to do when it comes preparing well for pool play, just like we’ve found a formula that works for us when we qualify through the “A” in a Triple Knockout.

Staying mentally sharp throughout an event is something that takes practice, discipline and experience. Think about how your team handles different scenarios in competitions and work at improving how you prepare.

This year, however, the balance has changed. My firefighter job is now full-time instead of part-time. I’m planning a move into a new home. And that Olympic gold medal means I have more appearances to make. In other words, I’m getting a crash course in what it’s like for most curlers who want to compete at the highest levels.

John Morris delivering a stone at the 2010 Olympic Winter Games in Vancouver. (Photo: CCA/Michael Burns Photography)

Our sport requires a big time commitment but, at the same time, it doesn’t offer the kind of financial reward that many professional athletes can aim to achieve. That means you have to learn to juggle another career and, if you’ve started a family, the demands of life at home.

Frankly, I’ve never been a guy anyone would call a wizard when it comes to time management. Just ask my teammates, my parents and my friends. But necessity is the mother of invention and this year, I’m learning. Quickly.

One thing I’ve found is that it’s easy to waste energy complaining about a lack of time. That negativity can be as much of a time sink as your actual schedule. Accept the fact that you’ve made a bargain with yourself because you love everything about the sport — the competing, the camaraderie, the opportunities to meet new people and see different places. Part of the challenge of your effort to be the best curler you can be is that you’ll need to keep a lot of balls in the air at all times — consider managing your time efficiently just another part of the skill set you need to have.

If you’re really committed to the sport, crafting a life away from the game can be as important as the time you put in on the ice. On my team, Marc Kennedy and Kevin Martin own businesses. It’s never easy to run a successful enterprise but it does offer the flexibility that comes from being your own boss. Ben Hebert worked with his employer to secure a schedule that accommodates curling. I chose to work as a firefighter because I love the job and because it leaves me with time to practice, compete on Tour and train.

Yes, train. Even if you’ve moved from an off-season conditioning program to an in-season routine, I don’t think you can afford to stop going to the gym. I’m lucky to have firefighting colleagues I can train with during my shifts. Fitness is important in firefighting and my whole crew likes to work out. That’s a real bonus for me — time in the gym turns out to be good for both of my careers.

For most curlers, however, a fitness routine might be one of the first things to get axed when the season gets underway. I realize it’s tough to think about working out after a day that may have included sales calls, a team practice and time with your kids but don’t forget there’s good reason to make time for it in your weekly schedule.

Again, this is when you need to stay positive. If you’re struggling to find the time to exercise, rethink it. It’s not just about physical conditioning helping you curl — remind yourself how much better you feel mentally when you work out. It’s not a stretch to say that the mental well-being that comes with fitness will help you be a better person at home, at your job and on the ice. One of the biggest gains that I get from fitting a training session into a busy day is the increase in energy I get from it.  Squeeze an hour of physical activity into your day and you will be more confident, less tired and be able to avoid that burnt-out feeling.

Turn training from a requirement into a necessity and you’ll be surprised how much easier it becomes to find the time for it. Fitness is just one more part of the big, crazy juggling act that is competitive curling. Like everything else on your schedule, deal with it positively and you’ll be more likely to stick with it.

John Morris at the 2008 Continental Cup of Curling

There was simply no margin for error last season. Too many great teams to play, too many big shots that had to be made, too many games that were do-or-die. In that kind of a pressure cooker season, I decided to stick with the equipment that I had been using for the past few seasons. I’m not quite like Marc Kennedy — I do change my socks after wins — but I had to have complete trust in everything I used on the ice. Call it security, superstition, whatever — the last thing I wanted to be doing last year was second-guessing any of my equipment choices.

As this campaign gets underway, the situation is quite different. It’s the start of a new four-year cycle and, in Canada, the qualifying process for the Curling Trials is now a couple of seasons away. Our team still hates to lose and we continue to have an intense desire to win Tour events, Capital One Grand Slams, a Canada Cup title and the Tim Hortons Brier. We remain a ridiculously competitive bunch of guys. But, quite frankly, it’s nice to be able to curl with just a bit less stomach churn. Ben might even be able to keep his breakfast down this season.

Goldline Podium Gold Shoes

With a bit less at stake, it’s also a great opportunity to try some new gear. This season, both Kevin Martin and I are wearing the Goldline Podium Gold shoes and, after putting them through the paces at our most recent training camp, I’m loving them. We also have some other new gear from Goldline, our equipment sponsor, that we’ll be trying on the ice this year.

Now, I realize that not every curler is concerned with CTRS standings or the Trials qualifying process. But even if that’s not your main focus, the early days of the season are the time for everyone to visit the pro shop and sample some new equipment. There is a lot of terrific gear available and, if you’re like so many curlers, I’m guessing those ten-year-old shoes of yours might be looking a little sad. Apparel is also better than it’s ever been and I think you put yourself at a competitive disadvantage if you’re not using a modern brush. Remember, if you try something now and it doesn’t feel right after a couple of months, you can always return to your old standbys when you reach the meat of the season.

Equipment isn’t the only thing you should consider changing at this time of year. Before you start to get into your most pressure-packed games, try the tweak to your release that you could never commit to in the past. Revisit your set-up in the hack. Adjust your sweeping style to try and emulate one of the game’s best. If you’re skipping and you’re calling your own shots, do something like throw hits with board weight at moments when your instinct is to throw it harder.

Much like off-season fitness training is a time to push boundaries in order to build strength and endurance, the start of a curling season is an opportunity to get outside your comfort zone and try some new things to move your game forward. So visit a pro shop and do some shopping, ask someone you respect to make some suggestions to improve your delivery, talk to your teammates about a different sweeping set-up.  By the time your most important games roll around, the changes that worked should feel completely comfortable.

You can check out some of my favourite gear and apparel online at:

• www.goldline.ca
• www.hoglinecurling.com
• www.stabilizer.net

John Morris delivers a stone at the 2009 Tim Hortons Roar of the Rings in Edmonton, Alberta. (Photo: CCA/Michael Burns Photography)

My teammates and I started the new campaign on September 16th at The Shoot-Out in Edmonton at the Saville Centre, an event we haven’t played in the past. It wasn’t our best start to a season — we lost in the Quarter-Finals to a sharp Rob Schlender rink. Admittedly, the first event is a bit of a crap shoot for everyone — some players come out firing on all cylinders while others don’t have it dialed in yet — but we’re trying to win whenever we’re on the ice. We weren’t way off at the Shoot-Out but when you’re playing solid teams, it doesn’t take much to wind up with losses.

Our decision to play in The Shoot-Out was a last-minute one, spurred by our need to accumulate points in order to gain a direct entry into the Alberta Provincials. Right now, we’re on the outside looking in and two of our best opportunities to accumulate CTRS points — the Canada Cup and the Swiss Chalet National — occur after the December 1^st date that Alberta has established as a cutoff for determining which team has the most points and qualifies directly into the Boston Pizza Cup. As a result of all that, we decided to make the event at the Saville Centre a part of our schedule.

Taking nothing away from the Schlender rink — Rob is a great shooter and had an incredible game in the QF — this event demonstrated the importance of solid preparation. Physically, after a demanding off-season training program, I am as ready as I’ve ever been to start a season. But what we missed was the two-week training camp we like to have before our first competition. There is no substitute for that kind of prep — intense practice that gets the rust off the game — and not having it prior to The Shoot-Out was something my teammates and I definitely missed. Instead of percentages in the 85-90 range, we were around 75-80.

If our start this season did anything for us, it reinforced the value of the preparation we usually do. Our next World Curling Tour event is the West Coast Curling Classic in New Westminster, B.C. To get ready, I’ll be in Edmonton this week to train for about six hours each day — on the ice with my teammates and Coach Owchar, in the gym, probably even in the yoga studio to work on my ridiculously-bad-but-improving flexibility. I’m looking forward to playing in New West, one of my favourite events, with the focused preparation my teammates and I like to have.

One thing I do know is that my current commitment to fitness means I start playing in that first event feeling far better than I did several years ago. So even though I wasn’t happy with the results at the Saville Centre, I know that because of my summer workouts I can get to mid-season form quickly. I can practice hard over the next two weeks because I’m not “playing my way into shape” — my body doesn’t need a bunch of time to recover after that first weekend of competition.

In the end, whether your first bonspiel was full of wins or losses, it should provide some indication of areas you need to focus on during practice. Or it might just remind you that more practice is something you need.

As I’ve noted in previous posts, I welcome the break of the off-season so you’re unlikely to find me throwing rocks at the Saville Centre in July. That doesn’t mean I think it’s a bad idea — it’s just not something that I do. In all honesty, during the summer months the closest I’ll get to anything frozen is an ice-cold Bud Light Lime or a margarita at my cabin in Quebec, fishing rod in hand.

Vacations aside, what I am focused on at this time of year is making sure that I’m putting everything I can into my training program. I look at my off-season conditioning a bit like a long race — I’ve trained all summer and now I’m really myself pushing myself as I head towards the finish.

John Morris at the Canada Cup of Curling (Photo: CCA/Michael Burns Photography)

The finish? Sure, it sounds a bit strange to talk about finishing when curling season is just getting started. But my optimal training time is coming to an end. I know that once the Tour schedule gets started, I’ll have considerably less time in my schedule to be in the gym. By mid-September, I’m on the ice with a regular practice schedule and, not long after that, my team is hitting the road to compete on the World Curling Tour. The season becomes a blur fairly quickly and we hope that we really don’t get much time off until the end of April. Even if your team doesn’t have a season as packed as ours, just about every serious curler finds that time gets short once the season starts.

If you’ve put the time into training all summer, the biggest mistake you can make is to coast during these last few weeks. It’s easy to think that you’ve done as much as you can. Or to believe that because you’re throwing rocks a couple of times a week on early season ice, it’s time to significantly dial back the workouts.

I actually believe the last few weeks before the season starts can be the most beneficial for getting through a long year. So this is the time when I really push myself in workouts, trying to build as much strength and cardiovascular capability as possible. Flexibility training, always important, now becomes critical. The last thing I want to do is suffer an injury early in the season because my body isn’t prepared for the demands of our sport. So not only am I challenging myself in the weight room and increasing the intensity of my cardio training, I’m making time for yoga classes and never leaving the gym without full committing to the stretches I do at the end of every workout.

Finally, I make sure that my diet isn’t falling by the wayside. I believe in enjoying life and whether I’m fishing on a beautiful mountain lake, kicking back at a friend’s BBQ or playing in a charity golf tournament (hats off to my good friend Bryan Mudryk for running the best one I have ever attended — the Bryan Mudryk Golf Classic in Boyle, AB, no less!), I tend to think summer means indulging just a bit when it comes to food. Now that the season is fast approaching, however, the cheeseburger picnics — any fans of Trailer Park Boys out there? — are few and far between. The last thing I want to do is start the season with a few more pounds than I carried last year or find out that my Uncle Ben’s shirts don’t fit quite the way they did before.

So be happy that you’re a curler and you have something to look forward to now that the summer is ending. And if you’ve trained all summer, don’t let up now that the season is so close.

NEXT ENTRY: Playing in your first event of the season.

John Morris at the 2008 Canada Cup (Photo: CCA/Michael Burns Photography)

During our first week at the Games, we stayed in the Olympic Village.  Although we had a lot of on-ice training and many Olympic events that kept us extremely busy, we would usually be able to squeeze in an hour or so each day for a workout at the Village.  VANOC did a great job at putting together a fully functional workout area in the middle of the Olympic Village – all the athletes had access to it.  With so many competitors from all kinds of different sports, it was exciting to see what the other Olympians did in the gym. I’m always interested in learning about new ways to train and this was a terrific opportunity for that. It was also really cool to be working out in the Village gym next to some premier international athletes on one day and then, on the next day, watching them on television as they competed for the podium in their sport.

One of the highlights of my time in the Olympic Village was working out with hockey players Dany Heatley and Chris Pronger. It was refreshing to see that even the NHLers weren’t treating this time as an Olympic holiday or a convenient break from their grueling NHL schedule. Here were my fellow Canadian teammates, determined to train hard and perform for the Maple Leaf just like the rest of us, fully focused on how to “git ‘er done.”

Once the curling competition began, we moved into the Vancouver residence that our team would call home for two weeks.  During this time, we would still head to the Village every couple of days to work out, doing mostly light cardio sessions of about 30 minutes and body-weight strength exercises like push ups, sit ups, and chin ups.We had trained heavily in the months prior to the Games and our fitness training goal once we arrived at the Olys was simply to maintain our current levels, stay strong, and keep our mental edge. As a change of pace from the gym at the Village, some of us started going to a local yoga studio.  To be quite honest, I was around my team and our coaching staff almost every day I was in Vancouver – nine guys all in the same house, an entourage by curling standards –  so it was nice to find an excuse for a change of scenery. And the Hot Yoga studio definitely provided that. By our third or fourth class, some of the members of the studio had gotten wind that we were Canada’s Curling Team (maybe it was all the Olympic attire we were sporting or the security guard who followed us everywhere, aka CCA coach Paul Webster) and were overwhelmingly supportive whenever we came in after that.

It was easy to get caught up in all the hype and energy of the Olympics.  I think that acknowledging the pressure of the Olympics and cheering on our fellow Canadian teammates was an important part of our journey.  I do have to admit, however, that on more than one occasion I felt the pressure of being on Canada’s curling team and thoughts about not letting my country down did creep into my mind.  I’ve played in a lot of big games but before both the semi-final and the final in Vancouver, I woke up and feeling a little more nervous and anxious than usual. At this stage in the event, I believe physical conditioning was as important as ever but not for the usual reasons.  For one thing, the draw times of those final two games were in the afternoon, which meant we had all day to think about them. Instead of killing time before those matchups by channel surfing while lying on the couch or in bed, where I may have let my mind start to get the best of me, I would go for a quick workout at the local community centre gym near our house.  While I don’t think I received physical benefits from those workouts, they were critical for my mental preparation.  Exercise releases chemicals called endorphins in your brain, which is why you tend to feel energized and confident after a good workout.  By exercising during this crucial time in the competition, I was able to work off my nervous energy, head back home for a healthy pre-game meal and then arrive at the venue feeling composed, confident and ready.

I can remember stepping on the ice before the two biggest games of my career – the semi-final and the final – and saying to myself, “This is why you compete in sports, to compete at the highest level in the world and to have a chance to excel.” What a thrill!  I don’t think I could have felt any better going into those two games and I think my physical preparation, both during the years prior to the Olympics and throughout the time I spent in Vancouver, played an integral role.

John Morris at the 2009 Tim Hortons Roar of the Rings in Edmonton, Alberta (Photo: CCA/Michael Burns Photography)

While I am in the gym on a regular basis throughout the curling season, my objectives are quite a bit different than they are at this time of year.  When my primary focus is competing, my in-season workouts are mainly about maintaining my strength and overall fitness levels. That changes, however, during the spring and summer. Following the several week break I like to give myself when the season ends — see my June blog entry — I ease back into a summer routine by gradually moving to more challenging workouts.  After a couple of weeks to shake off the rust, I begin to work out in a way that will produce significant gains in my overall strength.

At this time of year, I’m working hard to increase the lean muscle mass that will carry me through next season. Not only does my off-season calendar call for more days of strength training each week, it’s also a very good time to really challenge my body. I don’t risk injury but I do want to make sure that I’m doing more than simply maintaining my current strength.

My circuits, for instance, call for more exercises in each session. Rather than completing, say, two circuits of six exercises each, I’m now doing three circuits of eight exercises each. And my workouts are more specific than they are during the season — each session is focused on a particular muscle group. I can be more specific since I’m not on the practice ice and, as a result, I’m in the gym on more days for longer periods of time. I can really tax my body because I have recovery time built into my schedule — I’ll be working an entirely different muscle group the following day and I won’t have to worry about playing Team Howard in a cash spiel on the weekend.

To really see gains in strength, I also need to increase the amount of weight I’m loading up. So when I find myself completing my typical number of repetitions (8-20 depending upon the exercise) without much difficulty, I add weight to the dumbbell, barbell or apparatus. I want to be able to complete the appropriate number of repetitions but I don’t want to feel like I have much left in the tank when I’m done.

To avoid injury, I increase the weight in reasonable increments — five or ten pounds at a time. The key is that I want to make sure that I’m seriously challenging my muscles. Basically, I’m not afraid to wake up sore when I’m doing off-season training because while the old No Pain-No Gain mantra isn’t always correct, it does have some merit.

Something else to consider when you are pushing yourself toward gains in strength: it’s especially valuable to have a training partner in the gym. Whether it’s working with a certified trainer or convincing a friend or teammate to join you, exercising with someone improves safety and helps you stay motivated. I’m lucky enough to work with a six-man crew at the fire hall so I’m usually never short of able-bodied training partners while I’m on a shift.  And it’s definitely nice to show some of my fellow firefighters how challenging training for a sport like curling can actually be.

Outside of my strength training, I also like to incorporate some creative ways to keep my workouts fresh and fun at this time of year, adding activities that I typically can’t do during the colder months. For my cardio sessions, I enjoy mountain biking, swimming, and running outdoors.  When I really want to challenge myself, I head up to Canmore or Banff, working out way above sea level on different mountain ranges. Although it can be quite the shock to my system, the view from the top of the Three Sisters makes it all worthwhile.

One reason my team has been successful is that we haven’t grown complacent — each year, we look for small ways to improve that will allow us to have an edge on our opponents. Off-season workouts are no different. Make the changes in your strength training routine that produce real gains and you’ll find it pays off when you’re on the ice next winter.

John Morris delivers a stone at the 2009 Tim Hortons Roar of the Rings in Edmonton, Alberta.

Even if you don’t have a schedule that keeps you curling through the end of April, I still think it’s important to take a breather once the ice goes out, the shoes get tucked away and the brooms are stored. For me, that means not only getting away from curling but also taking a few weeks to put my physical training on the back burner.

Don’t get me wrong — it’s not like I suddenly start eating wings for dinner every night and spending all my time on the couch watching reality TV shows. I’m an active person who loves being in the outdoors — I like to use this time to make some of my favorite hobbies a priority. That means doing some quality fishing and hunting and maybe spraying some drives in a few golf outings. And even though I’m not focused on conditioning, I’ll still do some things to maintain my cardiovascular levels.

The mental break from serious physical conditioning is important. I also believe that after a long season on the ice and in the gym, my body appreciates a few weeks of rest and recovery.

But, of course, you can’t hit the Pause button for too long. Eventually, if you’re serious about being as strong and fit as possible on the ice next season, you have to get back to training.

It can be discouraging to discover that, after just a few weeks without a dedicated regimen, your fitness levels have dropped. My first time back at the gym after a break, I find myself struggling to complete the each set with the same amount of weight that I was using before. And when I push myself in a cardio workout, I realize that as much as I love a day on the water with a rod in my hand, fishing really doesn’t do a whole lot to keep someone in shape.

On the plus side, discovering that my overall fitness is down reminds me that working out makes a real difference in how I feel and how much I can push myself on the ice.  I also realize that I need to get back into training in way that makes sense. I can’t shake off the rust with just one workout.

I have to accept that I can’t immediately return to the levels I was at during my peak training periods. If I’m doing cardio interval training, I’ll increase the amount of low-intensity recovery time between my high-intensity bursts.  When I’m doing certain strength training exercises in the gym, I reduce the amount of weight I was using previously but still aim to complete the same number of repetitions. I’ll make sure I commit enough time to flexibility training at the end of a session in order to reduce muscle soreness as much as possible. (“As much as possible” is the harsh reality — you just can’t expect to return to exercise without your muscles barking.)

One of the biggest things to remember when getting back into the swing of things at the gym is to gradually progress your workload.  You really don’t want to overdo it during your first week back, as an injury at this stage would be a significant setback for your offseason training goals. What’s most important is to establish a consistent routine and stick with it. It’s better to have less strenuous sessions than miss a day in your weekly routine.  Scale back the amount of weight from your previous highs, shave a few minutes off a cardio workout, but don’t skip a workout altogether.

Don’t worry. No matter how hard it might seem during that first week or two, your overall level of fitness can return as quickly as it dropped. Before long, you’ll be back to where you were before and ready to start training hard, using the off-season to achieve important gains in strength and overall conditioning.

NEXT ENTRY: Maximizing strength building during the off-season.