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Incredible Medal Success in London 2012


Of the ten 7SYSTEMS athletes who competed in the London Olympics, an incredible 30% medaled. 

We are so proud to have helped them to the podium with 7SYSTEMS endurance sports supplement.  They are:

  • Silver: Adam van Koeverden
  • Bronze: Gillian Carleton
  • Silver: Malcolm Howard



There were lots of stories, pain, tears, joy and victory for all of the athletes.  They all have stories to share and are such great examples of people who have a passion to DO MORE.  Thanks to all of them for being such an inspiration regardless of the outcome you achieved. 

Follow the full story of the athletes at 

Adam Campbell’s Five Running Tips for Long Runs

1- Pacing is everything

Starting out at a very conservative pace will pay huge dividends in the end. I often use the first 1-2 miles as warm-up and then I settle into my goal race pace and then try to pick up the pace over the last 1/3 of the race. I have had my best results when I paced the opening miles properly and have suffered horribly at the end when I haven’t.

2-Plan for adversity

I find that most people focus on and visualize having a perfect day, but things rarely go according to plan in endurance races. When the athlete has something go wrong they are mentally unprepared and it throws them off their game. Rather, expected the unexpected and be pleasantly surprised when things go right. It’s win-win

3-Focus on form & Have a routine

The main difficulty with endurance races is staying focused and in the moment. Having form cues, that you have used in training, can keep you engaged when you catch your mind wandering. If you have a coach, use the cues that they have given you, or if you don’t simple words like relax, or quick feet etc… can bring your mind back into the moment. Much like form, I find that having a routine in the race helps me stay engaged.For instance, I plan when and what I will eat and drink and I focus on that task.

4- Celebrate success

Endurance racing at its core comes down to discomfort. How much discomfort can you handle, while still being efficient & fast? I find that celebrating successes along the way with a smile, a fist pump, a little surge etc.. give me a mental boost. I usually celebrate distance milestones in the race, such as 1/3 done, 3/4 done, or managing  hill section well, gives me a mental boost. I never focus on how much I have left, just what I have already done.

5-When you feel good eat &/or drink, when you feel bad eat &/or drink

I can’t take credit for this mantra, I believe it was either Dave Scott, or Mark Allen who coined it, but it has been invaluable to my ultra-racing. I find that my mood directly reflects whether or not I am properly fueled, so when I stop being engaged in the moment and start to get too confident, or overwhelmed with what I have left to do, I focus on nutrition.


Based on the unprecedented success of the 2010 7SYSTEMS team, the entire team is returning to compete again in 2011.  As well, there are three new additions to the team that are remarkable individuals committed to DOING MORE and doing it better.


Plus Paula Findlay: Paula Findlay is young triathlete with an impressive list of accomplishments. This year alone she has won three World championship series races consecutively, one each in Sydney, Kitzbuhel and Madrid and took a third at the Mooloolaba World Cup.  Read more about Paula.

Annamay Pierse: Annamay is a member of Canada’s national swim team and the current world record holder for the women’s 200m breaststroke.  Annamay was a member of the 2008 Canadian Olympic team in Beijing and is currently preparing for London in 2012.

Max Plaxton: Perhaps one of  Canada’s top male mountain biker and is a London 2012 hopeful.  Max is a professional mountain biker, five-time National Champion and two-time World Champion in the relay event. He currently is one of four team members in USA factory team Specialized/Sho-air which is a professional cross-country mountain bike team.  This year he has won the Canadian National Championships and is the US Pro Cross-Country Tour overall champion with 3 wins. Read his full profile.

Reid Coolsaet: He’s been running cross-country ever since the sixth grade and hasn’t missed a single season.
Reid is a 7-time 5000m Canadian Champion and also credits the 10 000m,  marathon and cross-country running titles to his name.  He has participated at the 2006 Commonwealth Games, 4 IAAF World Cross Country Championships and 2 World Track & Field Championships.   Coolsaet just ran 2:11:23, the fastest time ever run by a Canadian on Canadian soil, at the 2010 Scotiabank Toronto Marathon. This time is 6 seconds faster than the Canadian Olympic marathon standard.


Jasper Blake Professional Triathlete, Ironman Champion

Mike Neill Professional Triathlete, Owner/Head coach Human Powered Racing

Simon Whitfield Multiple Olympic Medalist Triathlete

Adam Van Koueverden Multiple Olympic Medalist, World Champion Kayaker

Lauren Groves-Campbell Lauren Groves blogspot: 2008 Beijing Olympian Triathlete

Adam Campbell Adam Campbell Blogspot: Top Canadian Runner

Ray Zahab Ultra distance running legend

Malcolm Howard World champion, Olympic Champion Rower

Kyle Jones Canadian Short Course Triathlon Team

Erinne Willock Profile for Erinne Willock: Professional Road Cyclist, 2008 Beijing Olympian

Megan Brown Profile of Megan Brown: Top Canadian Runner

7SYSTEMS works with individuals not only as company ambassadors but as athletes who are committed to using the product and sharing the benefits with others. Last year there were hundreds of applicants and the team was picked on the basis of podium finishes, amazing athletic feats and strength of character.

Campbell’s Favourite Soup

One of Adam Campbell’s favourite dinners gets made like this.

Lemongrass Soup with Halibut and Veggies

Halibut (or other white fish), cut into chunks (enough for 2-3 servings)
2 lemongrass pieces, “bruised” or gently sliced open
1/4 cup ginger, cut into matchstick pieces
1 cup broccoli, finely chopped
1 cup green cabbage, chopped
4 carrots, sliced
3 stalks celery, sliced
1 medium yellow onion, diced
1/4 cup tamari (or soy sauce)
1/2 lemon, juiced
1/2 can organic coconut milk
1 cup sliced mushrooms
6-8 cups water
Salt and pepper to taste
1 tbsp miso paste
Rice or rice noodes (optional)

  • In a pot combine the water, lemongrass, lemon juice, ginger, carrots, celery and onion.
  • Bring to a boil and simmer for about 20 minutes.
  • Add in coconut milk, broccoli, cabbage, tamari, mushrooms, salt and pepper and continue to cook for 5-10 minutes, adding more water if a thinner consistency is desired.
  • Add the cubed halibut and cook for another minute or two, just until the fish is white and flaky.
  • Pour the soup into bowls and whisk one teaspoon of miso paste into each bowl, if desired.
  • Top with a scoop of steaming rice and enjoy!

Adam Campbell’s Chuckanut 50km Race Report

So I raced my first Ultra, the Chuckanut 50km in Bellingham WA. It is one of the most competitive ultra races around and I wanted to test myself to see how I would stack up. I finished 3rd, having a solid battle between the 3 podium finishers. It was a super fun and hard race and I’ll definitely try more ultra events.

What I (think I) did well:
  • I trained relatively well for the event. Jon Brown set me up very well with his emphasis on strength and endurance. When a runner/coach of his caliber gives you advice, you listen. Our long tempo outings and hill reps are not fun, but they build character. There is no focus on one big workout, or key day, rather it is the consistency over a season and years that really count. I also find that with my schedule of school and being a husband that I have to be okay with allowing some flexibility into my program (although Lauren is incredibly understanding of my NEED to run).
  • After talking to Hal Koerner (aka the Man), I understand that a lot of the bigger ultras will have some “running sections”, so being fast will definitely be an advantage here. I think that keeping up some sort of efforts, mile reps, tempo work etc… will make a huge difference.
    I realized that I have become a decent single-track and downhill runner. All my work on it last summer paid off. So yes, it can be trained. Still, I needed a few more long downhill efforts, but those will come over the summer. This is a big advantage, sort of free speed, so hopefully I can work these parts of the course, taking people out of their comfort zones during the race.
  • For the most part, I managed to stay emotionally neutral. Never getting too up or down on myself. The few times I did, it cost me. I think these emotions can be related to and managed with nutrition (yes, I am an emotional eater).
  • I was glad that I was aggressive. I like to be at the front of races (who doesn’t). I feel that you have to take some “calculated” risks. It is a race after all, so treat the event as a race! You do need to be realistic about what your abilities are though, so aggressive is a very subjective term. Unrealistic aggressiveness=a whole bunch of suffering.
  • No blisters/chaffing! I have wicked gear!
  • I made sure to enjoy the experience. As cheesy as it sounds, I know that I am fortunate to be able to run a hilly 50km and also that I am confident enough in my abilities to be able to “race” my first ultra. Not everyone can. Also, I really enjoy running along trails, so I don’t want to get too worked up about it.
What I could/need to improve:
  • What I think I was lacking was training on long sustained climbs at effort and working long downhills. I also probably should have done 1-2 longer runs. Most of my long runs were in the 2.5 hour range, but I was getting in good total weekly volume.
  • I needed to get in a massage or two. I definitely need to make sure that my hips and back stay loose, especially after long runs. I spend a lot of time sitting now, so I need to be more diligent about moving around and getting up to stretch out my hips while in class/working. I also need to be more diligent with core work.
  • I think that I need to get back on the bike. For some reason, biking (not just easy spins, but actual steady rides with some climbs) helps my uphill running. It strengthens my back and allows me to practice getting in calories during long sustained efforts. If I lived right at a trailhead this might be different, but for now, I don’t, so I have to figure out how simulate it. Running is, and will always be, the best training for running!
  • I remember reading a quote once, either by Peter Reid, or Mark Allen about nutrition during ultra events. That is when you feel good, eat, when you feel bad eat! I skipped a few gels and that was a mistake. When racing, I need to make sure I get at least a gel down every 40 minutes or so. I should also always have a “Just In Case” (JIC) gel on me and I need to keep eating through the last miles.
  • I also need to make sure that I practice getting gels in at effort. I also think I drank a bit too much fluid early on, or was a tad short on electrolytes.
    Remember that in long races, it ain’t over ‘til it’s over. A lot can happen in the last few miles. I was passed with about a mile to go. I don’t think that I expected to be in that much of a race at the end.
  • Obviously, I need to do a few more races. I had never run that long at a hard effort, so not surprisingly, when it came to the unknown part of the race, the last few miles, I was unprepared to deal with what came up. Although I had an idea of what it would feel like, you have to actually experience it a few times before you can develop coping mechanisms, or develop a plan to manage the pain/emotions of the rough patches.
My Nutrition:

•Woodfire Pizza-ham/cheese/onions
•“schooner” of Porter

What I ate that AM (8am start):
•2 pieces of raisin toast-almond butter+honey (6:20am)
•shot of oil (6:20am)
•Starbucks Americano (7 am)
•3 sharkies about 30 min. before the start
•some sips of Vega electrolyte drink, maybe a 1/4 bottle

During the race:
•started with a capful of CarboPro+Nuun (not a great xombo)
•5 gels—too much caffeine in my gels (70min, 2hrs, 2:30, 3:00 , 3:20).
o 1 Power Bar, 4 Cliff shots.
•second bottle with Nuun (Mile 20)
•top up of Nuun at Mile 24


7SYSTEMS, the endurance sport supplement chosen by Olympians and recreational athletes all over Canada, has named ten athletes to their 2010 PRO TEAM. The team was chosen from among Canada’s top athletes. With hundreds of applicants, the team was picked on the basis of podium finishes, amazing athletic feats and strength of character.



  • Jasper Blake: Triathlon – Ironman™
  • Megan Brown: Running – Cross Country / Track and Field
  • Adam Campbell: Running – Marathon
  • Lauren Groves: Triathlon – Olympic Distance
  • Malcolm Howard: Rowing
  • Kyle Jones: Triathlon – Olympic Distance
  • Mike Neill: Triathlon – Ironman™
  • Adam Van Koeverden: Canoe / Kayak
  • Simon Whitfield: Triathlon – Olympic Distance
  • Erinne Willock: Cycling – Road
  • Ray Zahab: Running – Ultra marathons, expeditions

    Try it now

    Adam’s Favourite Recipe

    Quick and Dirty Post-Run Hash Mash-Up

    1 unpeeled sweet potato grated
    1/2 chopped onion
    1/2 red or yellow pepper diced
    3 eggs
    optional raw milk or goat’s milk cheese grated.
    1 teaspoon coconut oil
    sea salt and pepper to taste
    1/2 an avocado sliced

    • Heat coconut oil in a frying pan over medium heat
    • Add onions and sweet potato and fry for 6-8 minutes stirring often, until sweet potato is softened
    • Add peppers (and any other veggies that you might like-broccoli, zucchini, spinach etc.). Cook for 2 more minutes
    • Crack in the eggs (no need to scramble) and mix it all up
    • Cook for another minute or so, until the eggs are set. Add the cheese at this time too.
    • Season to taste with sea salt and pepper and have the avocado on the side

    N.B.: You can add some wild game, or turkey sausages, or cubed tempeh for our veggie friends, for a hardier option.