TYLER LORD

New Year Means New Goals!

2011-12-27T19:36:00.000-08:00

2012 is just around the corner and as I sit down to write this blog I am planning out my 2012 race schedule.

I have been working with Toronto Olympic Club for some time now to improve my run and it has really paid off. Saucony has a lot to do with it but I have a great group I run with and can always count on them to be out. It has lead me to a new PB in the Half 1:16 and as of yesterday another Golden Snowman from the Boxing Day 10 Miler.

Luckily, we avoided the snow this year but the wind came out to play. I was feeling good leading into the race and cut out drinking during Christmas dinner, so I meant business! Another special guest was going to be racing and it was Kyle. He was looking fit and it looked like he was going to have a good day too.

The gun went off and I was nipping on the heels of kyle...for 1 mile.... then he was gone haha. My goal was 57 min and pretty sure his was under 50 min..big difference. My issue is always the same when doing running races, I am always stuck out in no mans land between the super elite and the age group!! This race was no different.

As we hit mile 3-5 it was a solid wind in the face, but I was feeling strong and kept pushing, at the 5mile mark I hit 29min and new I was going to have to work it a bit harder to get anywhere close to that 57. After getting up the first hill my legs were feeling it and Chedoke felt awesome...honestly that is a mountain!! haha. After getting my legs under me I was able to get to the finish in 59:34, not bad for the conditions. Side note, Kyle won the Boxing day 10 miler in a time of 50:28.

Next on tap is Miami Half marathon then a great season of racing. Maybe even a little trip to AZ in January to start getting those bike legs back!

Have a great New Years everyone, I will be with my family (Shannon and Hayden) bringing in the new year!

No, I haven't been in hiding

2011-11-12T12:42:00.000-08:00

Since Rev3 Cedar Point, I decreased my mileage, spent time with my family and really focused on my run. If you look at all the results in the WTC 70.3 Events, if you aren't running a sub 1:15 off the bike you aren't getting on the podium. Shannon and I talked about plans for next season and after giving a shot at Ironman, we both agree, I suck at them. I just don't get them and to be honest suck at holding back and not going full throttle. At least I can admit that, lol. So next season is all about speed. I know most people will say a 70.3 race is still long but in training for Ironman this is a walk in the park and training will be similar to an Olympic distance event.

I joined Toronto Olympic Club out of Toronto about a month ago and haven't looked back. Paul and Kevin have amazing coaching skills, and great work ethic. Every workout has a purpose, which I always believe in and there are some really fast runners out there. This is exactly what I need to get faster. So far, the workouts have been tough but focusing on speed and technique has really improved my running.

My first test of speed was at the 10km Trek or Treat. My goal was take the first 3km pretty hard around 10min then settle it in. After 3km I was feeling great and no one was around. Saucony was the main sponsor, so it was nice to take a win with them there

This takes me to last weekend. I wan't supposed to race, but I had the itch. For most people reading this you are probably similar to me and have the need to race and go fast! On the Saturday I signed up for the Road 2 Hope Half Marathon. I haven't done a half marathon in a while so I had no expectations. My plan was to go sub 1:18 and help Larry get a Sub 1:18, which he did!! 1:17:51. 10 km into the run I was feeling great and was sitting at 35:10, so I figured I would keep the pace up. At 10 miles I was rocking at 57:20 and working the numbers in my head I was on a 1:15 pace. With 3km left I turned into a serious head wind and, really had to work but managed to push through and hit a 1:16:55. Not bad for going in with no expectations;)

Tomorrow is Raid the Hammer with Sean and Jen, and I am super pumped to run and get dirty!! It has been a long time since I have done one of these so hopefully I still have a bit of navigational skills in me!!

Other then that life is good, big race coming up is Boxing Day 10 Miler, and Miami Half Marathon!! Thanks to all my sponsors Saucony, Xterra, Rudy Project, Wheels!!

Cedar Point

2011-09-25T13:04:00.000-07:00

I arrived in Ohio on the Friday and was snuggled in at the Knights Inn. I was feeling good and excited to race especially after a crash in Lake Placid I wanted to show that I could do Ironmans.

I was training prior to the race with Sean and was feeling good, no pain, except a burning in my neck, which I shook off because that's what we do. I got out on my bike on the Friday and Saturday and again had a little burning in my neck but felt great! I have to thank Wheels of Oakville for hooking up my newly acquired P4 with Disc and 808...man it is fast!! Saturday came and went and I was ready to race Sunday morning.

I knew a lot of the guys were fast swimming so I was either going to get on some feet in the front pack or be in no mans land with the slower guys behind me and me somewhere in the middle. After 500m of dolphin diving in my Xterra Vendetta I was off swimming. My stroke felt good and within 1500m I feel off the front pack and as predicted was sitting in between the fast and slow pack. I was ok with that, and really focused on lengthening my stroke and staying focused on the task at hand! I came out of the water in exactly 60 minutes, not bad but was ready to bike.

Got on my P4 and was off! I settled in real quickly to 230 watts and got some gels and water into me. Around 10km the burning started again in my neck and really started to hurt, like really hurt. I figured I would survive, I was with a group of guys and wasn't giving up my position! Around 120km I was in pain, and finally sat up from my aero position. The last 60km was gruelling I had a ton of thoughts going through my head and mostly was around if I was going to pull out. I kept saying to myself I can do this what is a little pain in the neck and every time I tried to move my neck I told myself it is over.

So here it is. I rolled into transition with a surprisingly fast bike split of 5:10 and called it a day. I knew what I was feeling and after getting x-rays and talking with my sports doctors they all agreed I did the right thing and could have caused some serious problems with my neck.

So the issue:

I have always had neck discomfort and as most people know when I run I usually need a big 'back crack' after because I am in discomfort. I attached an x-ray that shows my c-spin, which shows a 'stacked spin'. What this does is causing 26lbs of pressure straight down on my spin. After I crashed in Placid my neck muscles weakened and I could support my neck. Your neck should look like a fan and as you can see my neck does not do that. So it's all about fixing my neck in the off season and regroup after a disappointing DNF.

Thanks to my sponsors: Saucony, Wheels of Oakville, Xterra Wetsuits, Cera Sport, Sable Water Optics

It's been a great year and next year will be a bit different. I'm hanging up my Ironman belt and will be focusing on half ironmans, my family and my golf game;)

Lake Placid

2011-08-04T10:42:00.000-07:00

So after Rev 3 Full Ironman Last year and learning Ironman is a whole different ball game I ramped up my training and really focused on the long runs and long bikes to get ready for the 9-10 hours it takes to do a race. Training up to the race went amazing really was injury free for the most part and I was feeling good.

When we got to Lake Placid it was hot. We stayed at a high end (....ok It was called the Sherwood Motor in Lodge) haha it was a log cabin about 8 miles away with no A/C. If you can handle the heat and don't mind using appliances from the 1932 Olympics then this is your place. But in all honesty it was good to be outside the downtown area, which can always get a bit hectic.

As we sat in the pro meeting Greg Welch announced a no wetsuit race because the water was above 76.1 degrees. Thank god I brought my WTC Legal Race Skin from Xterra or it would have been a long day out there.

As we waited in the water for the gun to go off I was with a group of guys that I usually come out of the water with in most 70.3 races so was ready get my draft on. Gun went off and the lead back took off pretty quick and I settled into a group of 8 swimmers. I will never say this again but they were actually going a bit slow so I pulled out in front and gave a little 400m push. Came through the first lap in 31 minutes. I a bit slower then my wetsuit 29 min swim and after the 2nd lap and transition I was 1:04 swim. Not my best swim of the day but was super excited to get on my bike.

Cervelo P3 was dialed in and Wheels of Oakville had supped it up ready to go fast. I was running a zipp disc with a tubular HED3C front. FAST I was had my rudy project shades and helmet..making me look like I knew what I was doing! First lap was great I avg 250 watts and stuck with my buddy matt hit the 1st lap at 2:33 right on pace then it happened! A guy in front of me dropped a bottle out of his special needs bag and as I was grabbing mine I tried to avoid it and wiped hard. My bag went flying, I went flying but bike was ok!!

After I made sure my body was ok, I quickly grabbed all my bottles and food got back on the bike and got back to work all bloody and covered in road rash...can't say I was too impressed at that point but hey, shit happens. At that point I lost a bit of time (about 10min )to Matt and lost my little pace group. Boo.. haha

2nd lap was ok. I slowed down the pace a bit not to let the adrenalin take over and focused on nutrition. I worked a lot with Cera Sport and a carb paced powder to take in close to 250-300 calories per hour. The weather was around 35-38 degrees so my goal was to intake close to 1 litre per hour of water and also have a few snacks along the way.

Onto the run. I'll be the first to admit I was nervous. I blew up a year ago with bad nutrition and pushing the pace so the goal was simple...don't walk!! and run. I got off the bike and legs were feeling awesome. I started out and the first 10 miles flew by. I kept saying to myself I feel good, again 15 miles I kept saying I feel good, by 20 miles I was getting nervous but of course felt ok. So when I got to the last 6 miles I decided to stay save walk aid stations and hammer in between the runs like a 6 x 1mile hammer fest. When I got to the finish line I knew I could have gone harder but I learned a lot from this race and didn't blow up. Gotta thank Saucony for a great pair of racing shoes. The fast twitch are insane!!

After a tough day at the office I finished 11 out of 30 pros and had a time of 10:08.

However I learned a ton out there and am ready to do what I am capable of doing! I held back a bit but now am confident that I can race an Ironman. That is why in 4 weeks I am heading to Ohio to race the Rev 3 Full and Give'r!!

Thanks for all the support and will be going hard in Ohio. Thanks to my support crew Shannon, Hayden love you both. Bob, Karen, Randy and Jen for keeping me going through training and racing!

2 weeks to Placid and Peterborough was HOT!!

2011-07-10T17:36:00.000-07:00

Today was the 2011 Peterborough Half Ironman. It has been a couple years since I did this half ironman and I threw down a 4:13 last time so was excited to race but 40 degree heat made it difficult. The Swim was a 2 laps and I felt really good in the water. I finished the first lap and it said 15 min? I have been coming out of the water in around 27-29 min so knew this swim was long. Also Jen Amaral who is a very talented swimmer came out in 29 min..she is a 26 min swimmer. Into transition I was feeling pretty good and quickly went to work on the bike.

Today was a day for nutrition. I usually intake around 800 calories on the bike for a 70.3 but today I decided to up it to 1200 with the heat. Man was it hot! I quickly made my way through the field and was told I was sitting 3rd overall. The guys in front of me were flying. At the turn around I was right on a 2:15 bike split but when we hit the turn around I got smacked in the face with a head wind. I decided to be smart, knowing I had to run in 40 degree heat. I avg 270 watts into the wind and really focused on nutrition and staying hydrated. With about 20km left I was caught by 2 guys and we paced each other back into T2. I got off the bike in 2:24 and legs were feeling ok.

Into the run I knew it was going to be a long day. The heat was crazy and need to give a shout out to the top 3 because they fought hard and put up a great result. I got passed and was sitting 4th overall and was feeling the heat. I knew this was just a training race so when I got passed I slowed the pace to my Ironman pace and felt good. I didn't see anyone else for the race and cruised into the finish. I can honestly say the heat was the hottest I have ever raced in and to all the athletes who competed today great work, it was tough and if you finished job well done.

It's all about being smart right now. Turning the engine off for a couple weeks and get fully recovered. After a great race in Welland and a solid training effort today I am tired and going to be ready for Placid.....Goal for next 2 weeks is to not eat too much lol.

Welland Half Ironman

2011-06-27T17:45:00.000-07:00

If you are just tuning into my blog here is a quick background on my life. Just opened a new gym in January, had a baby March 1st and did I mention I decided to race an Ironman. This takes us to the weekend in Welland. First words from my wife were you better do well with all the training you have been doing. lol She backs me the whole way with racing especially knowing the caliber of athletes I will competing against in Lake Placid. Love you Shannon. Also it was Hayden's first Half Ironman and had a shirt on that says "my daddy's faster then your daddy's!!!"

The week leading into Welland was tough. Monday was a 13mile track workout with 2 x 2 mile (ouch) and Tuesday jumped straight into a 36km run, which felt good as the run went on. Wednesday I cranked the bike and same friday. Swimming was going great too so all and all a solid week of training going into Welland. Randy and I took Saturday off to give us a day rest...all you need as an Ironman haha.

Race day I felt tired but strong. I was excited to race haven't raced a long distance race since last year so was pretty pumped. The canal was actually cold so got to wear my Vendetta Wetsuit, which is crazy fast and always wearing my sable goggles. Gun went off and I tried to keep on the group in front but fell off and settled into a 1:30 pace. I was ready to bike.

Goal on the bike was simple...hammer. Get to my threshold and hang on. My Cervelo P3 was a monster and I decided to test out my 2 hed 3 wheels with my Wingspan Rudy Project helmet...can you fast. Bike time was 2:14 which is a 40.2 km/h. I was caught by one guy on the bike who picked up the pace for the last 10 km and man he was avg 43km/h and hammered my legs. To be honest I thought he was going to fall apart on the run but...

Off the bike I was sitting 3rd overall. I have been training for an Ironman so hammering a bike and running felt a bit off because I haven't trained that way so the first 5k I kept it a bit easy and let 43/h biker get ahead of me and figured I couldn't catch him...he held strong and have to say great job because he was running well. The last 16km of the run I brought the pace down to 4min per km and was clicking along felt smooth....just running right lol

Needless to say I finished with a 4:15 Half Ironman, which is a great way to start the season on tired legs. Next up is Peterborough and then Lake Placid Ironman.

Thanks to Xterra, Sable, Wheels of Bloor, CEP, Saucony, CeraSport, Rudy Project!! You guys make me race fast and look pretty haha.

Training Update

2011-05-30T18:28:00.000-07:00

I can honestly say in the 6 years I have been doing Triathlons this is the most consistent I have ever trained and the strongest I have ever felt. I know a lot of people will read this and wonder how is that possible considering I have a child and a new business? There are a few factors that I take into considerations and hopefully they will help others get better.

1) Training Partner- I have finally met a training partner who is always on time, doesn't bring excuses to the table and has the same goals as me. We push each other in different aspects of the sport. He is a diesel on the run and I can push a bike so we help each other. Both owning our own business' we are able to train mid day but we are very punctual and always on time. No screwing around, no wasted time, time and rest. I guess what I am trying to say is misery enjoys company. The weather has been horrible but having someone their who will go out makes it all worth it.

2) Priorities- Before signing up for Lake Placid I had a serious talk with my wife. I knew the first Ironman I was undertrained but I was going to give it my all this time and train and race to my full potential. In doing this I needed a program that factors in family life, workouts and my business. The biggest difference in this program is how specific my workouts are...excuse my french no bullshit miles, quality and rest! Also taking Saturday off. No taken up weekends away from Hayden and Shannon train during the week and family on Saturday.

3) Wife- Having a wife that understands a professional triathlete. I will be the first to admit I am selfish. You have to be doing this sport. Long hours of training for what? Me breaking the top 8 prize money is a long shot but I do race with the best triathletes in the world. Shannon is the one who understands and on those long 5 hour training blocks she is great taking care of Hayden. She understands the training going into this race and is the first one to ask what time my workout is at and of course, "did you swim today"

Hope this helps a few people I know how great this season is going to be. Have amazing sponsors helping me out and with the backing of family and friends I can't wait to race.

I have posted some Picks from MIM Race last weekend. Sean and I headed down to the new 5150 series. What an amazing field of athletes...shows me why I need to learn to swim faster lol. Had a great bike to run though;)

Lots to talk about!

2011-05-15T11:42:00.001-07:00

Sorry it has been a while since I have written a solid blog. Life is full speed ahead. Work, Wife, Hayden and Training have been the only thing on my brain. I have the best wife around because after some discussion I am giving Ironman another shot. This time I'm not messing around. Rev3 Cedar Point was an Ironman event I thought I would have the fitness for and didn't respect the distance enough going into it ( meaning didn't put the quality long runs and bricks together). Swim/Bike was easy but run polished me off. This year I have the motivation, support and training behind me to really step up my game and race how I'm supposed to race an Ironman. Lake Placid will be the Ironman July 24Th.

Currently I have 4 solid weeks of training under my belt including a training camp in Arizona. This next week is a rest week, which is a great time to test out my speed at Memphis in May. I will be heading down Thursday night to Memphis and goal is all out. I have been feeling great coming off the bike so will be fun to lay it out for 10km and not like the 30km runs I've been doing lol.

Other news! Received an email from Rudy Project and they will be helping me out for 2011. I am now equipped with the fastest TT helmet on the market and some crazy new sunglasses which I will be wearing to race and casually. Can't wait to test it out next week!

Also going into Memphis I will get to put on my Xterra Velocity Speed suit. USAT still allows the suit in their events, which means I will still be able to float haha. WTC has changed their ruling on speed suits, which means Xterra and all other speed suit companies had to make a lighter suit with less buoyancy. For Ironman I will be wearing my Xterra Vendetta Wetsuit which got me out of the water last year in 57 min, It's a beast in the water and really allows for a lot of roll.

Other then that life is great I will be racing Peterborough and Welland Half Ironmans with no taper to gear up for the big race.

Wheels of Oakville has teamed up with Hiperformance!

2011-04-16T17:16:00.000-07:00

Wheels of Bloor has opened up a new location, Wheels of Oakville. It is located on Lakeshore just East of Bronte at 2371 Lakeshore Rd. W.

I am really excited for the partnership between our two business'. Since moving to Oakville I've wanted to find a bike shop in the area which is close, convenient and professional. As I explain to most clients it is hard to find a bike that works for you and Wheels of Oakville has all different lines to help you achieve your needs. I mentioned to Les, the owner, I want my clients, friends and people I refer, to not worry about buying something that doesn't fit their needs or doesn't suit their ability.

A few brands of bikes include Cervelo, Felt, Argon, Colnago, and Ridley. Also any Hiperformance Clients and Athletes have a special discount!!

www.wheelsofoakville.com

Around The Bay Race Report

2011-03-27T11:03:00.000-07:00

I was actually very excited to Race ATB to see my fitness. With many life changes this year and take away 3 weeks at training camp is was going to be interesting to see what I could do. With the weather being not that co-operative over the winter months I have done a large amount of my training on the treadmill going fast and knew I was missing some key long runs in my arsenal. Last year I ran a 1:56 with ease and knew it was going to be a tougher day at the office.

My goal was simple 1:59:59. I knew that would be a stretch but hey, gotta give'r!! I actually listened this year and took the pace out around 3:50 per km and felt good. At the 10km mark I was 38:40 and was a bit ahead of pace. The next 10km started to hurt and i felt pretty good with my projected time. I wasn't over dressed and wore my Vizi Pro Saucony Kinvara's matching shirt and gloves(there was no way you could miss me out there!) At the 20 km mark I was sitting pretty at 1:20 and hit the 21km mark at 1:24! After that is when legs started to fall apart....

Mentally I was ok with that. I knew going into this race I had high hopes and to be honest I can deal with the consequences;) I didn't stop and throw in the towel I slowed down the pace, regrouped and pushed for home. The hills were work but I pushed hard up and recovered on the way down. I am not disappointed in anyway by the time I laid down at 2:06 because I know it was what I needed to get the fire going.

I am happier then ever right now and for me Family and business comes first. I am loyal to the sport and will ready to put down some fast times in the triathlon season. Thanks to Saucony and Cerasport for dressing me for this weather today...and with the Vizi pro if I pass out at the side of the road you will know who it is lol.

Great start to 2011

Hayden Douglas Lord

2011-03-20T13:36:00.000-07:00

Sorry it has been a while since I have written a blog. Life got a little crazier March 1st, 2011. My little boy, Hayden Douglas Lord was born at 12:11pm at 8'10 lbs.

First off I will admit I did cry....( I'm man enough to admit that), but to be honest it was the greatest day in my life. Shannon and I were lucky to have a healthy baby and we are so thankful for him everyday. I am very excited to watch him grow up and choose a path like all of us did and be able to teach him the things I have learned....Shannon says only a few things I have learned lol. I wanted to say thanks to everyone for your love and support, its great to know we have people who care for us out there;)

In the midst of changing diapers, helping Shannon with the feeding I have been working crazy hours at Hiperformance getting the gym up and running. It is doing better then I ever thought and the response to the fitness facility is great!! I have new goals for the gym and can't wait to tell you more as the days go on!!

2011 for racing is going to be a great year. This season I am doing things a bit differently and have incorporated more strength training into my workouts...careful ladies i'm taken (so kidding) I feel stronger and have less soreness which is a benefit! In terms of fitness we will see next week at Around the Bay. It is a B race so have a plan in mind and going to go stick to it!

I have been putting some crazy trainer rides together and running like a mad man!! We will see what it brings;)

I would also like to give a shout out for my sponsors for 2011!! Saucony, Fusion Cycles, Cerasport, Xterra Wetsuits, Sable Water Goggles have been amazing with their support over the years and excited to represent them and make them proud in 2011!

PS...you won't be able to miss me this year in the new gear from Saucony!! VIZIPRO all the way!!

Hipeformance Fitness Facility is Open!!

2011-02-01T19:25:00.000-08:00

Well Ladies and Gentlemen, it has been a long time coming, but after 9 years in the fitness industry I have opened my own Facility in Downtown Oakville. It is a 1300 sq ft facility that really feels like a studio out of New York City, that was my starting concept....I think the word people have used is Sheik ;)

I have incorporated everything that I train with into this facility and which I think will get you into the best shape of your life. The facility is all functional all the time, meaning you have to use every part of your body when working out and not just stay on the sagittal plan, which most gyms keep you at;)

Hiperformance has all commercial grade equipment from TRX, Kettlebell, Free Weights, ropes, treadmill bikes and of course my Muay Thai Bags so I can let some aggression out haha.

I am so happy with how it turned out and how high end the facility is, I didn't skimp out on anything and when you come in you will see just that.

My main goal with this facility is really to expand Personal Training and Group training to a wider spectrum. I really believe in keeping the cost reasonable to allow people to train and gain the benefits of a personal trainer. I am offering special pricing right now to anyone interested. Please contact me at tyler_hiperformance@hotmail.com, we have a trainer waiting for you and your fitness needs;)

Bring it 2011

2010-12-27T17:26:00.000-08:00

We are off to the races!! Christmas quickly came and went, then it hit me...Renovations Start Next Monday!! Hiperformance Fitness Facility is coming fast. Renovations will start January 2nd then go for 3 weeks. Doors will be open February 1st, which is very exciting!! I have had some great trainers apply for positions but 2 trainers stood out from the rest.

Taylor is straight from Saskatchewan (felt sorry for him) So kidding!! He is a well rounded athlete who has the drive and motivation needed for clients. His positive attitude and hard work ethic are exactly what Hiperformance means. Taylor is excited to get clients to their goals starting February. He is already working with the Mississauga Canoe Club and has sent people who cursing his name!!

Darlene is another trainer straight from Oakville. She is coming up a fitness show where she looked awesome. A mother of 4 kids, you wouldn't believe it. Her strength and work ethic is like no other and motivates everyone around her. She caters to the mothers who want to get into the best shape of their lives and get ready of that extra fat !! Also anyone looking to get a great sweat on give her a try, she will push your limits!!

Other news on the home front is my baby boy is kicking like crazy. I am so excited to be a dad and can't wait to watch him grow. Saucony is again my brand of choice for 2011, which has the best shoes around. I have some big goals for 2011 and it all starts with the Mississauga Marathon in May. I am on a 18 running program to make me stronger then ever. Other sponsors for 2011 include Fusion Bikes (located in Scottsdale Arizona), CeraSport, Xterra Wetsuits, Sable Goggle, ISM Seat, and Quarq!!

Also we are giving away free trial sessions with Taylor or Darlene so don't hesitate to email me for more details!!

Over The Holidays

2010-12-05T11:23:00.000-08:00

It's almost here! Christmas time! Presents, family, friends and food.......?

Being in the fitness industry for 9 years now and seeing what people can eat during the holidays I wanted to provide some Christmas party tips for everyone. The biggest line I hear is, "I don't want to offend anyone by not eating anything."

So the question is how do we go to a party, enjoy the party and get invited back next year....

1) Drink water all day before going to the party. Most people who snack at parties are not hungry but dehydrated. If you are hydrated you won't feel the need to munch on food constantly. A little is ok.

2) Head straight to the vegetable tray. Vegetables are your friend and raw veggies will fill you up fast and effectively. I tend to over indulge in the vegetables, which makes me full!!

3) 1 Serving is good 2 is pushing it. We all know what food is going to be served during Christmas dinner so try and read up on how much calories are in the food before you get there. So if you know stuffing is 230 calories for 1 cup stick to it!!

4) Leave stuff on your plate. The motto your eyes are bigger then your stomach is seen mostly over the holidays. Try and not finish the meal and stay a little hungry. If it remains get some water into you.

5) Liquor. Ok, now this is the fun part of the holidays. I suggested switching up every glass of wine or hard liquor with a glass of water every other glass. This will dilute the sugar and carbs from the drink and not leave you with a holiday hangover.

6) Understand the Statistics. Every year during the holidays an average 3800 calories is eaten in 1 sitting. That is a full day worth of food ...and some!

Be Smart and enjoy the holidays. You want 2010 to start off in shape and progress your fitness goals forward rather then starting over!!

Certifed Level 1 Kettlebell Instructor!

2010-12-01T07:47:00.000-08:00

What a weekend! I registered for the Agatsu Level 1 Certification in Toronto, which was from 9:30am until 5:30pm. It was a great course taught by Shawn Mozen, and throughout the weekend many of his past instructors came in to offer help and show us a few tricks of their own.

This course was both knowledgeable and physical. To be honest I am glad they had a physical side to this course, why be a trainer if you can't do what your clients can do.

On the first day we went through straight body movements and worked are way through the hard style of kettlebell (North American Style). We were tired by 5 and that is when the fun began. As the last set of the day went.

30 Jump Tuck Burpees with Push up (JTB)
20 Kettlebell Swings (KS)
25 JTB
25 KS
20 JTB
30 KS
15 JTB
35 KS
10 JTB
40 KS
5 JTB
45 KS

TIME: 11:51. After about a 100 burpees form was a bit sloppy and have to give much respect to the guys who took there time, did it in 25 min, but their form was amazing.

DAY 2: I was a bit sore!! Today was a bit more technical learning the GS Style (Russian Style) I really enjoyed this style because it was Aerobic...sort of my thang!! haha We had the written exam, practical exam then physical exam. Being vague because anyone who wants to do the course has to experience this pain haha.

All and all I learned a ton and have taken away another arsenal to add to my building program design! Clients are scared!!!

My favourite piece of information I took away from the course:

Focus on Flexibility, Mobility, Strength and Endurance and your body will come!!

Blogspot, facebook and Twitter

2010-11-23T14:14:00.000-08:00

Oh yeah it is on. Have integrated all the feeds bring on Hiperformance Training!!

Hipeformance Personal Training and Coaching Oakville

2010-11-17T10:52:00.000-08:00

After many years of working with Steph Kim at Kim Gym, located in Port Credit, I have finally made the decision to open my own fitness facility in Oakville. I have found the perfect location at 118 Thomas Street, which is Lakeshore and Thomas. I have found the best equipment around and some outstanding trainers for Hiperformance. Below Hiperformance is The Running Company, the best shoe store around and there will be a ton of deals on shoes and apparel for Hiperformance Clients and athletes.

SERVICES: My reason for opening Hiperformance Fitness Facility is to get new faces working out and at prices they can afford. We are in an era where physical health is so important and too many times I see people who want to do well but can't afford it. When designing this gym I had one goal in mind. "hi" quality training for an affordable price. I would rather have a client in two times a week working with one of our trainers then once a week and seeing no results. Results are key.

One-on-One Personal Training. (Every Trainer is certified and goes through an extensive screening process)
Group Training
Boot Camps
Mom Boot Camps
Triathlon Specific Training/Spin
Muay Thai/Boxing

CONCEPT OF GYM: It is a personal training studio, which means you have to work out with one of our trainers. I have found this style of gym makes people feel comfortable and not turned off by public gym feel. Also if you work out with one of our trainers a week you have full access to the gym. This being said our trainers will design specific programs for you to attain your goals!!

I am super excited to see a ton of new faces working out and getting into the best shapes of their lives!! Opening date is February 1st!!

Here is a picture of a 3D Image of how it will look

Rope workout

2010-11-13T02:21:00.000-08:00

Hurting More in the Off Season....

2010-11-13T02:14:00.000-08:00

So last week was Florida Ironman and when I finished my legs were tight, my back was sore and a little discomfort in my neck. I know the effects of the race would last for a couple weeks but the pain went away after 2 days. I am excited for the rest right now with everything on the go but this is also an important time to get back to the basics.

Strength Training is key to decrease any muscular imbalance I am created in season and also decrease any atrophy. I have been doing functional workouts this week with a bit of everything. Kettlebells, ropes, weights and cardio is the usually mix. This puts muscle back onto my body, which in turns creates a higher metabolism to burn more fat!!

I also started back into Muay Thai with the boys at Kim Gym! You want a crazy core workout, come try out a session;)

I believe changing it up at the end of season is key. Your body needs the break and it gives you a chance to rethink goals for next season and have fun!!!

Take care

Year End

2010-11-09T12:26:00.000-08:00

What a great year of racing. I have had a blast and finished it off with an Ironman. It didn't go as planned but at the end of the day it's just a race;)

What went down at Ironman Florida.

Swim was awesome! They said wetsuit, I smiled and put on my Xterra Vendetta, which is super fast. After a fast start I was off and stuck in a great pack. We swam the full 4km together and came out in 57min, which is quick.

Onto the bike I didn't know how cold it was 4 degrees celsuis and that was chilly. Thanks to however the guy was at the aid station who gave me his gloves! Lifesaver! After a cold start I got into the groove and was flying along. Was glad to get off my Mach after 5:09 of riding.

So as you can see I was having a stellar race. Feeling good I got into the run and 10 miles was going great holding 7:30 per mile. Then it happened!! I guess the 3000 calories in liquid didn't really like me and it wanted out. Over, and over and over again. So run took a bit longer then wanted but hey, they don't call it an Ironman for nothing.

Overall I learned Ironman is a different animal, racing goes out the window and strategy and commitment takes over. I have the utmost respect for everyone who does one and for those who go 8 hours, legendary. Next season is all about Hiperformance Gym, which is going to be huge, racing locally and supporting the athletes I coach. And of course get my groove on as a dad;)

Thanks to sponsors for a great season and can't wait for next year.
Saucony, Mach Bikes, Cera Sport, Xterra, Livrelief, ISM, Sable, Gears, and of course my wife;)

Pre Ironman Update

2010-10-19T09:39:00.000-07:00

Sorry I haven't posted in a while. A lot on the go these days from training my amazing clients and athletes, training myself and getting ready to bring a new baby into the world....ok the last one isn't that much work right now but just wait!!

Where to begin. I am 3 weeks out from Ironman Florida and feel great. Probably the best shape of my life. I have been working on nutrition and tempo so I can have a successful race in Florida. To be honest I didn't fully understand how specific you have to be with pacing and nutrition in Ironman until I went through it. The past 2 months I have been getting around 500 calories per hour on the bike and can't even start to explain how good I feel running off the bike.

My final weekend of big training passed with Glenn and I riding to Welland and meeting up with Nicole. I kept the watts around 220 and took a ton of nutrition. Off the bike I ran 45min and that night I did another 15with the dog to make it 60min haha. On the Sunday I woke up and ran the Toronto Half Marathon. No watch, just went on feel and ran a 1:20:00 not too shabby to close out the weekend. I also wore my Saucony Kinvara, which have held the test of time and made me walk away not sore!! It is rest time now so just want to get there and race!!

On the team side we ran into a speed bump with UTM right now so we decided to look at the Triathlon Group later on in the year. Sorry to all who were excited. Team Hiperformance however is filling up and can't wait to show off our new Singlets, which were designed by Nicole.

Other then that thanks to all my sponsors, Saucony, Cera Sport, Mach Bikes, Xterra Wetsuits, ISM Saddles, Sable Water Optics, Gears Bike Shop for a great season and ready to show you what I can do in Florida!

Retul and Refit

2010-09-25T03:42:00.000-07:00

So just looked up the race pictures from Cedar Point Full Rev and first thing I notice in my bike picture is how not aero I am. (Note Picture at top of screen) My goals right now are simple. 1) Make bike aero, comfortable, and fast 2) Get this nutrition thing down.

Day 1)After sending Bob the pictures he was in my garage within the hour and we were dismantling my bike and redoing all the angles. I am crazy about feel on a bike and want to optimize my power and save energy so I can dial in the Marathon at IM Florida. The next day I tested it out with Sean on a 105km bike ride and I think Sean wanted to kill me after all the seat adjustments I was making on the ride..haha.

Day 2) With the numbers pretty dialed in I headed to Gears and worked with Dai to make the bike perfect. After 30min he had it. Dropped the bars down, pushed back the seat and I was sitting pretty and feeling good. Excited to test out the position this Sunday. I have attached a pic of the change.

In terms of nutrition, you don't know how specific it is until you do an Ironman. a 70.3 Race is 10 x easier then the planning you have to do in an Ironman. Jen from Cerasport and I have been mingling and we have a great race plan set out.

Excited and ready to race in IM Florida

At wor

Ironman Lesson 1

2010-09-15T18:50:00.000-07:00

"Stick to the Plan!" A few people told me going into this Full Distance Triathlon that I should race my race and stick to the nutrition plan I set out.....well here is how the day went:

Felt good the morning off. Water was a bit choppy but knew if I got through the first 2km I could grab some feet and ride the 4km swim. Came through the first 2km in 28 min. Was feeling good and in a group of 4 so I knew things were looking good. Out of the water on the 2nd lap I was sitting at 58min swim. Not bad and it left a 6min gap from the leaders.

Into T1 3 of us were told we were sitting in the top 10! My first mistake was getting over excited. My bike ride goal was simple, take 500 calories per hour and have about 5 or 6 bottles of water at aid stations every 10 miles. I had a bottle on my bike which contained 1200-1400 calories and a ton of sodium so wouldn't need to load up on salt, 6 salt tablets, 2 GU Chomps and 6 gels. In my special needs bag at 90km a coke, 2 more gels. If I calculate that correctly 5 hours on the bike I would need 2500 calories. With my bottle (1400) plus 8 gels and 2 chomps (1000) and a coke I would be sitting spot on my caloric intake for the marathon.

Now for Mistake 2....

I was sitting 7th overall then another pro caught up and started to push the pace. Nothing crazy I thought, but it did push my watts from 240 to 260-265 and heart rate from 140 to 155...thought it was ok.

Mistake 3... At 90km I opted out of grabbing my special needs bag because I was feeling good and the train was leaving...

When it hit me.... at 140km I went from riding 260 watts to struggling to push 200 watts. This worried me because it was going to be a long marathon . Bike split was 2:20(90km) 2:50 (90km). Really didn't keep that consistent did I? Onto the run the goal was to make it a training day at this point and not hurt myself too bad. I finished 10:13 on my watch and 13 out of 23 pros.

I really enjoyed the distance and am still learning how to race it. I can tell you it is not like a 70.3 race. This takes knowing your body and keeping it below the limits because if not you end up like me.

I have no excuses or reasons for doing what I did. I went out to race, learned the hard way and won't do it again....this being said....I'm heading to Ironman Florida. No messing around this time;)

TAPER TIME! HIPerformance

2010-09-06T11:44:00.000-07:00

" Think HIPerformance and Achieve" Will be the slogan for our new team, which is tentatively looking at an October 1st start date. Once I know further details I will fire them out to everyone who emailed. The classes will consist of 1 cycle class, 1 track practice, and 2 swim practices with either me or Mike Rutledge coaching them. This will not include online coaching just the chance to train with some great athletes and get the motivation to compete ad achieve your goals.

I am currently putting together a better coaching service, which will use training peaks, give great apparel and shoe discounts. Also discounts on bikes, wetsuits and personal training at my studio in Port Credit. We will also be working with Sheddon Physiotherapy in Oakville for discounted physio and chiro treatments. Not to shabby eh;)

On other news September 12th is quickly coming into view and I will be having a long day racing at the REV3 Full Triathlon. All the work has been done, so now it is time to sit back, relax and enjoy the days off from serious training. I am still getting in workouts but nothing longer then 2 hours.

I have my times I am looking to do and hopefully from all the hard work and training I will get the times I am looking for. I am going to push the bike to get myself into a good spot on the run. Let's see what my Mach Bike has for 180km haha.

A few questions have come up from many people about how I am feeling going into this race and to be honest, I am sort of excited, not scared at all and ready to see what my body can do. It has been a great year and I can't wait to see what happens out there next Sunday. I am taking this race as a stepping stone for next year to understand how to race these events because I am told they are different then any other I have done before!!!

.......If you have read down this far, I can also let you in on a little secret......Shannon is Pregnant! Looks like we will have an addition to our family come February!

Take care and train safe

Cornwall Tri/Team HP/Free Training?

2010-08-24T10:29:00.000-07:00

What a busy couple weeks it been. 2 weeks after Bracebridge Half Ironman I headed to Cornwall for the Olympic Triathlon. Rob Allen is a great race director and besides the rain but on a great triathlon that I recommend for any caliber of athlete. I was excited to make the trip down because not only was there good competition but also prize money;) When I got to the race I was greeted by Jaime Stevenson, Ryan Cain, Rick Hellard and Mike Greenberg, these guys are great athletes from the Ottawa region and I knew they would be going fast out there!

The race started fast and I got into a great pack. Jamie and Mike got out front and I wasn't able to make up ground on the swim but did come out in the pack of 5 behind those 2. Onto the bike it was raining pretty hard and the only thing about the course I didn't like was the turning. My bike is my strong suit so having to always break I wasn't able to make up as much ground as I wanted and also kept guys who can run fast around me. I got off the bike with Ryan in 2nd and tried to hold onto him but he is in top form right now and I am Ironman shape, which meant I was running 6min miles and that was it haha. Not bad but didn't have that extra kick to push the last 3 km. I ended up 4th overall and took home some money so I can't complain much about that. All and all I had a great time and it just adds to my fitness going into the Full Rev Distance Triathlon in 3 weeks.

NOW FOR THE GOOD STUFF!!!

I have been training 5 athletes right now and they are doing great. They are placing in the top of their age groups and I can't wait to see what they do in the future. From racing professional and working full time 5-6 athletes was all I was willing to take because I felt the quality would go down in coaching and I didn't want to see that. Well times have changed..haha. Mike Rutledge (UTM and MIssissauga Swim coach) have decided to get a team going. With his knowledge in swimming and cycling we will make a great team to make athletes fast. Mike has got me from a 1:30 per 100 swimmer down to a 1:25 over the course of a year. Very Excited

WHAT HIPERFORMANCE will offer:

The biggest issue for most weekend warriors is time commitment. Most athletes want to do well but getting in a 3-4 hour ride and then run 60min on the weekend is tough. What Mike and I want to do is set a schedule so you get a cycle, a track practice and 2 swims a week with us so we can give tips, motivate and watch you progress into a age group winning athlete.

OTHER BONUSES:

I am in talks with many of my sponsors to give great deals on clothing, bikes, shoes, wetsuits and all other triathlon related gear. I want all athletes to have the best equipment without going insanely over their budget. Everyone on a Mach bike would be amazing!!!

We are in works to figure out pricing and times but if anyone is interested or wants any other info just send me an email!

LASTLY YEAR FREE TRAINING:

Starting September I am looking for someone, who needs to lose a significant amount of weight. I have been a trainer for almost 10 years and feel it is time to help out the community. Many people can't afford training or being an athlete and I want to help that person who has the drive to lose weight and get into great shape. If you know someone who wants to lose weight and wouldn't be able to afford it let them know I am on the lookout. All they would have to do for me is start a blog, which I would attach to my website and they have to post on Wednesday and Sunday commenting on how they feel that is it. Full year of training for 2 blogs a week. Not to shabby.

email me at tyler_hiperformance@hotmail.com

Special Feature on Chrissie Wellington

2010-08-20T12:05:00.000-07:00

Special Feature

This is a really cool perspective on the top Female Ironman in the World

Chrissie Wellington in Kona - high speed run video

2010-08-18T12:24:00.000-07:00

I still can't believe her stride. When you slow it down it looks pretty good.

Bracebridge Report

2010-08-11T09:09:00.000-07:00

Past weekend was the Bracebridge Half Ironman put on by Multisport. I really enjoy this race because it is a time for Shannon and I to get away to Muskoka and hey! , it's my wedding anniversary. I have a very understanding wife;) Muskoka is always a great place to race with terrain that will really tell you if you are fit or not. This Half was a great test going into Cedar Point in 5 weeks.

The weather was calling for 40% chance of rain but by the time the swim started it changed to 90% and man did it rain. This is 3 years in a row of rain on that Sunday. John Salt said I was not allowed back to that race anymore...I think he was serious. Other then weather conditions I was feeling pretty good. Mike gave me a whole 1 day taper haha...meaning I was coming into this race asking for some punishment! The swim started fast and was able to get onto the feet of a couple fast swimmers and got into my groove. I am not the fastest in the water but I can sure find feet;) I came out in 29min, which seems to be the ticket these days. By the time I got through transition I was sitting in 5th overall. I was excited to test out my new Mach Bike. It has been putting up some crazy numbers in training and didn't disappoint this day either. I avg 38km/h which is the same as last year with a lot less effort. I really focused on heart rate because with Ironman coming I didn't want to be crazy. I dialed it in around 150-158 and cruised. Of the bike I was feeling great!

My goal was simple hammer the first 5km and then see where everyone is. I opened it up with a 20min 5km and by the first turn around I was sitting a km ahead of the 2nd place guy so I knew I had time to play with. I really was focused on heart rate so settled my breathing down and ran consistently at 150-165. It felt like a long run and was able to work on my form and staying strong. Into the final 5km I was having a blast cheering people on as they started the 13mile adventure. It was nice not to worry about the time so much and more on heart rate. It was great to win Bracebridge again and congrats to all that finished, it was a super tough day.

Mentally and Physically I am ready to race the Full

Next up is Cornwall Olympic next weekend then doing a 24 hour of Adrenaline race....don't ask haha.

Mach Bike

2010-08-09T07:51:00.000-07:00

Challenge Time

2010-08-02T12:38:00.000-07:00

I am excited to announce I have just registered for Challenge Roth 2011. It is a year away and a lot of preparation is going to have to happen. FullRev is in 5 weeks and I am feeling strong heading into the full Ironman distance triathlon. Now training gets serious....

Ironman (Full Rev) Training as Commenced.....

2010-07-21T19:36:00.000-07:00

On a long bike ride with my coach and training partner Mike Hay we got into a long discussion about Ironmans and Mike upcoming race in Sandusky Ohio at the FULL REV3. After a cruise 110km on the bike and hitting 100km under 3 hours, and a 7km tempo run off the bike, Mike thought I am in good enough shape to do a Full. I resisted many times but Mike is a very persuasive guy haha.

So...I will be racing FULL REV3 in September...and now it begins

Hope you can keep up!

2010-07-16T20:12:00.001-07:00

Where to begin.... This week as flown by from racing to flying to crashing (wakeboarding) and to working I have just been trying to keep up with everything.

I was excited for the past weekend. Shannon and I headed to Bala to meet up with friends at their cottage. It was located on Go Home Lake and not to mention Damien had a kick a@# X-Star, which for people who don't know is a boat which creates a really big wake! I also had a race on the Saturday so it was easy to wake up early, head over and race then come back to the cottage. First lets discuss wakeboarding.

I used to wakeboard all the time! When I was in highschool all of us would head up to the cottage and do some serious sessions on the water. I even entered Wakestock, the first year it came out in the amateur division;) I was able to do inverts, 360's and all sorts of crazy moves. Now lets fast forward to the present. My first run on the Saturday after the race started off great. I jumped off the dock and was off. After a few jumps I felt like I was back in the day just doing my thing. My new rule is don't listen to my brain, it never works out well! I hit the jump and decided to throw a huge Tantrum, which is a back flip, then into a 360 rope pass. After some solid attempts and landing them I might add, I felt pretty good about myself that this married guy still had it in him. Not to mention my wife thought it was hot haha. It wasn't until I woke up on the Sunday and couldn't move that I realized my body is meant to only go in a straight line and not to contort myself like I used to do. It is Friday and my body has just started to feel back to normal! Lesson Learned.

Thankfully I made the triathlon first priority before my wakeboarding ways. It was a sprint distance race, which I was excited to compete in. My goal was simple, go as hard as I could. after a 1km warm up swim I hammered the 750m swim and as I was sighting around the 2nd bouy I noticed someone 50m ahead of me? I thought I was leading but was mistaken and had to kick it into gear! I excited the water in 2nd and knew I had to crank it on the short 20km ride to catch this person in front of me. Finally at 10km I caught this guy..it was Ryan Smith!! It was great to have some competition out and how hard he made me work on the bike! I came into transition in the lead and now had to hold people off. My goal was to run the first 2.5km just under 6min miles and at the turn around see what's up. At the turn around I was a km ahead of 2nd and took the win at the race. I was given a great plaque and not to mention raised a ton of money for a great cause!!!!

Still more.... Sunday, barely able to move we drove home and I got packed up ready for my next adventure to Scottsdale Arizona. I was sent an email last week from a guy named Reagan, who is the owner of Mach Bikes. I first came across the bike on twitter and just sent them a message saying how good they look. It is a mix of Willier with Specialized! However what makes it a Mach is the top tube, which is stealth. We talked about the design and how much I like aggressive bikes and he said I had to try one out! At the point I just got word from Lewis Elliot, who was part of the National US Cycle team and Pro Triathlete that he smashed the course record of the AZ Triahlon on a Mach. I was on the next flight out. I got down there on the Monday and the bike was dialed with full Sram Force return to center shifters, ISM Saddle, Easton Bars and I put my HED Stinger 6 wheels on them. I was still sore from the weekend but went out with the Tri Scottsdale ride at 5:30am...ouch. Right away I felt the responsiveness and aggressiveness of the Mach and was immediately out front setting the pace with Lewis. After the 35mile ride we were off running and it felt easy transitioning onto the run. After a swim I was back on the next flight home with a crazy bike. Did I forget to mention the pink is back!!! haha

Although I will be riding the Mach I still need to do a shout out to the best bike shop around the GTA Gears. You can't beat the knowledge and supplies they have in there shop. From bike fitting to bike fixing they are the place to go and love having them across the street from the gym;)

The Perfect Pedal Stroke

2010-07-04T10:41:00.000-07:00

It has been a great week of recovery and feeling really good after a 2:30 ride today. Had to get out early before the humidity kicked in! I have been using my power meter to really monitor the 'smoothness' in my pedal stroke. It is easy to lose efficiency when you are tired. I found really good article by Loren Mooney explaining a solid stroke.

Welland 70.3

2010-06-28T17:25:00.000-07:00

This past weekend was the Multisport Welland 70.3 race. I was able to make it to Welland on the Wednesday to get a feel for the water, get on my bike and see part of the run. Although the course was flat it was going to take a lot of mental strength to keep the bike moving strong and your legs going in a 96% humidity day.

Over the past 3 weeks I have been going strong. From racing in Middlebury CT at the Rev3 Half Ironman, straight into Guelph Olympic and then hammer out another Half Ironman in Welland, I was feeling a bit tired but was excited to race a Half Ironman in Ontario. Not only that but many people were telling me the competition was going to be good and I love a little competition..haha

I got to the race and saw that many elite professionals and age-groupers were out and ready to hammer. It was great to see everyone make it out, but in all honesty was not mentally prepared to hurt as much as I knew I would. Guembel, Gray, Pady, Ross, were among a list of great athletes competing.

I have been feeling confident in the swim so being allowed to where my Xterra Vendetta Wetsuit I knew I would be able to hang in there and come out of the water with a strong time. The gun went and I felt good. I got into a great tempo and came out of the water in 28min. That is around 1:25 per 100m, not to shabby I was a minute down on Nigel and Pady so I knew I would have to work to get them.

I got onto my bike and my goal was to be consistent today. I wanted to hit 10km every 15min. This would put me at a 40km avg off the bike with a 2:15 bike split. I got into the grove and got passed by Mr. Walton who looked like a machine on that bike. He said keep up but he laid down a serious bike time, but knew he would pay a bit in the run for that one. He left me around the 70km mark and again I was on my own. A lot of thoughts go through your head at the point and I was just trying to keep myself motivated to get prepared for the run. On a sad note, I won't to send a shout out to Richard Pady, who hit a car around the 70km mark and I pulled passed him and he didn't look to hot. I did however hear he was ok with only a couple broken bones, which is good to hear he will ride again. Around 85km I was excited to get off the bike, I felt I was loosing power and was a bit worried to run. Usually I am excited to get my run on but I knew today was going to be a mental run.

I decided to go with a bit more supportive shoe on the run from Saucony, so I had the Fast Twitch, which is a great show to race in! Breathable with support..what more do you want from a shoe. The humidity got me right away and I knew I just had to get my legs turning over and I would be ok. Around 3km I caught Darryn and was sitting in 3rd overall. I was told Joe was 90 seconds back so my goal was to hold him off. Around 7km I started to feel really good and picked up the pace. It wasn't till km 16 that Joe met up with me and that is when the fun began. I saw that he was hurting so we kept pushing the pace on each other hoping one would break. Around km 18 Joe was able to open a 60m gap on me and pushed forward. I tried to surge and came up short by a few seconds at the finish line.

Mentally and physically I am pretty spent. 3 weeks of racing, some good results, and today on tired legs a 4:20 Half Ironman. Not my best performance in the run but I am happy with the result. Thanks to John Salt for another great event and also to all the volunteers!

Next race will be Joe's Team in Barrie, then Muskoka Long Course, followed by an Olympic Distance Triathlon in Cornwall, which I am very excited for!!

The Aftermath of the Toronto Earthquake!

2010-06-25T08:46:00.001-07:00

LIFE....

2010-06-25T08:32:00.000-07:00

Guelph Lake Race Report

2010-06-20T18:10:00.000-07:00

Today was the Guelph Olympic Distance Triathlon. It was a good test of speed with a bit of money on the line. In Canada it only goes 3 deep so you really have to work!

I was coming off Quassy Rev 3 Half Ironman 2 weeks ago, where I placed 19th out of 33 of the worlds best. I gave myself a bit of taper during the week and was excited to race.

I was excited to swim. They gave us the green light to wear out wetsuit, which meant I was able to put on my Xterra Vendetta wetsuit. Xterra has the fastest wetsuit out and put me in a great place coming out of the water in the top 10 today. I also had my Sable Water Optic goggles on, which gives me the best vision around.

Like always I was excited to get on my bike. Gears Bike Shop has supplied me with the best bike around. The Specialized Transition Pro is so responsive with power that it always gets me to the front of the pack right away. I hammered the bike but had no pop today. Is that a good word. I saw Mark about 300m ahead and couldn't hunt him down! Mark, rode great today and glad he finally put it to me. I averaged 39 km/h, which is pretty good for an off day. Not to mention my bum felt awesome with my ISM Saddle.

I was well hydrated on the bike with Cera Sport EX and felt ready to run. I came off the bike as the 3rd pro and to be honest didn't put it together I was sitting in money contention. Andrew stayed with me then finally broke away and pushed the pace. I fell off and he took me by 20 seconds on the run. I ended up wearing my Saucony Fast Twitch, which have enough support for a flat and don't ruin my feet after a race.

Overall I am happy with the result. It was a fun day and am going home with a fat lip! Thanks Mark for the dolphin kick in the face. Haha.

Thanks to all my sponsors for the great support in the 2010 season. It has been a great year thus far and I am excited about Welland next weekend!

REV 3 Pictures and Guelph Weekend

2010-06-17T17:36:00.000-07:00

So it has been a solid week of training. Feeling recovered except for a little twinge in the calf. It doesn't get tight until after the workout so racing will be fine haha. This weekend is the Guelph Triathlon, which seems to always hurt. I was just told of a little bet amongst crews...yes crews. C3 as challenged Allied Force to a top 4 times added together is the winner. I think it will be a fun event to really see what each team has got! Always up for a race!!

Excited to see everyone this weekend and ready to throw down some fast times! Good luck !

OIL THE MACHINE // Science & Research

2010-06-09T18:15:00.000-07:00

OIL THE MACHINE // Science & Research

Cera Sport and Rev 3 Race Report

2010-06-08T04:20:00.001-07:00

This past weekend I was in Middlebury Connecticut racing the Rev 3 Half Ironman. First off, I have to thank Heather for a great race. If you are looking for a great race and great competition Rev 3 is the way to go. Arriving at the pro meeting it was great to see everyone at the start of another season. I knew though it was going to be a tough with all the competition!

Jon, Mike and I made our way down on Friday and it only took 7.5 hours, not to shabby. When we arrived we went for a quick swim in Quassy and right away I knew there was going to be a no wetsuit swim. So thankful Xterra has a skin suit or it would have been a long day in the water! After we got back to the hotel we met up with Jasper who wasn't feeling to hot, but was ready to race.

Saturday came quick and I was staying hydrated on CeraSport, which is gluten-free so made my tummy feel good! After a morning ride I hit the pro meeting, swim and then got my rest on. Morning came quick....

So being the first half of the season I was going into this race with no expectations. I put in the work and was ready to see the outcome. Running has been going well so was hoping for a solid run off the bike. The swim started and I couldn't hang onto the front pack, which opened up with a 1:10per 100 sprint! I fell into pace and came out of the water in 29 and change with 4 other guys. After a quick run to transition I was spot on 30min...Love canada for the cold weather and my Xterra Wetsuit.haha

Onto the bike I was excited to see what my Specialized Transition has. It is by far the most responsive bike I have ever ridden. Gears dialed it in before I left and was feeling great the whole ride. I avg 285 watts and came off the bike in 2:32. I can't explain how hilly it was. The boys after the race said it was tougher then Muskoka and St.Croix by far. I will have to 2nd that...

Onto the run the legs were tired but my goal was to keep the run up and be strong till finish. Had a great plan with nutrition on the bike and went through 2 bottles of CeraSport, 5 gels and tons of salt pills. It was 90% humidity so staying hydrated is key. I started off and felt pretty good. Didn't want to kill myself on the run but was able to pass a couple athletes as I pushed hard up all the hills...there was a lot of them! Finished in 4:38...not to shabby.

Overall, I am happy with the race and the outcome. When Crowie is the only one to break 4 hours you know the race is tough. I am excited to Welland and feeling in 4:10 shape right now which is going to be great. I figured get the tough races out of the way early. Thanks to all my sponsors, Saucony for the Great Suit, Cera Sport for keeping my hydrated during a tough race. Xterra and Sable for keeping me a float ISM for making my bum feel good and Gears for making my bike super fast;)

Recovery time right now

REV3 and Being a Spectator

2010-06-03T05:07:00.000-07:00

Last weekend a group of us headed down to the Ottawa Half Marathon. Shannon and her friends were racing well I was on the sidelines watching...

My thoughts after Spectating:

1) Logistically it is a full event on its on. You have to make sure we see them at the start, fit time in for the long line at Starbucks to get a coffee, make it to the 10mile at the time they pass and then see them cross the finish line. If you are not prepared then you will have one unhappy athlete because they will not have seen you.
2) Leading into the event I was a bit nervous. The night before I didn't know how to eat and having a beer was foreign to me. I honestly didn't know how the body would react to race day...for my wife.
3) Cheering is a new language where you have to be careful what to say. "your slowing down, speed up!", is something I don't recommend saying. However after a day in Ottawa, I learned the best response was "Stay Alert!" Oh yes, it is a response, which will make the athlete think. I know if I was racing and someone said that to me I would sit back and go, yes, I must stay alert, instead of someone telling me I look great, keep going. I don't know about anyone else but hearing that making me want to fight someone..haha
4) After Shannon finished the race and did great, I might add. I also felt a sense of accomplishment and how, I two, needed DQ!

Overall it was great to see my wife race. I love her drive and commitment, even if she took the long runs a bit easier;)

REV3 weekend, rest day today then ready to hammer!

JOESTEAM.CA

2010-05-26T14:51:00.000-07:00

What a great start to the season! Victoria Duathlon came quick and we had amazing weather to race. The first run was fast and I have been working on a lot of distance so to hammer out 3:17km for the first km hurt just a bit. I came into transition in the 2nd group and knew I would have to hammer the bike. I have put a ton of work in the bike over the winter and the trainer paid off as I was able to make my way into 3rd overall off the bike. Sorry to Karsten, who had a call against him, which ended his day. Sean Killed it the whole way and 2 guys ended up passing me on the 2nd run....story of my life always the zebra getting chased by cheetahs haha. Long bike boys!! I only had 1 bottle of Cerasport on the bike and should have had a bit more but my new Specialized is killer! Funny how the top guys off the bike were riding Transitions;) Thanks Gears! haha

So I need some help! This year I am helping to great causes for cancer. In Ontario I am helping out www.joesteam.ca which is built from a guy named Joe Finley, who is still fighting cancer but wanted to do a triathlon! He is a legend! I want to race 500 dollars for the charity but also am heading down to help out people do their first triathlon. I may even join in the race! Please help out would be great!!

All you have to do is go to www.joesteam.ca, Donate to Tyler Lord and you are good to go!! Thanks everyone for the help and happy racing;)

I push.....

2010-05-23T10:23:00.000-07:00

Not to set records.
Not to pass my opponents.
Not because I need to win.
I push because I love speed.
Because it's my passion.
Because perfection is performance.
And for the knowledge that I will:
learn from yesterday. Live for today.....
Never give up

...time to race

April Flowers Bring May Showers?

2010-05-17T06:55:00.000-07:00

What a month it has been. May is the time when all the athletes return from training camp, are excited to be back home and out on home turf. Not this year. Ontario has seen an odd mixture of cold, rain and even signs of snow. Muskoka had a blizzard and Colorado still has snow on the ground. I will be the first to admit it is hard to get motivated to go outside and do a bike ride or a run after being in Arizona and not seeing a single cloud in the sky.

I guess where I live I am sort of lucky and have an amazing trail system to get me through this weather. It protects me from the crazy wind and rain so I can take out my cross bike or mountain bike and not spend all my time riding a trainer. Usually, I put in 2 rides on the trainer a week even in season because I find the power output can be sustained and you can't cheat. Another good one is to take your bike and trainer to the track for a brick workout and run repeats off the bike, just make sure you have someone with you watching over your bikes haha. Those are the days I can't go out with the guys to Hamilton to do some major brick workouts!

Running has been going well have been doing a ton of tempo work with the help of the Saucony, and Nicole Stevenson I went into The Mississauga Half Marathon yesterday, without taper and put down a respectable 1:18. On another note Nicole has waged a war because she told me to kick with 2 km left and she kicked at 5km! What is that about..haha

Next weekend is the Vic Duathlon, so excited to meet up with everyone at the start of the season, but the real race is in 3 weeks at Rev 3! First 70.3 of the year and super excited!

Update Time, Simon and Morning Runs

2010-05-05T17:00:00.000-07:00

The past couple of weeks have gone by quickly. Shannon and I moved into our new home on Bronte Creek April 14th and 2 days later I was on the road to Boston for the marathon. I got home on the Tuesday and was right back to the gym training clients and just trying to put one leg in front of the other. After hobbling around for 3-4 days training was back in order. Kim Gym in Port Credit has been rammed with clients wanting to get in shape and Steph and I have been putting in the hours to train everyone.

I have to give full credit to Steph for everything he has done with Kim Gym, during this time in our lives. I haven't mentioned this on my blog before but my close friend Simon, who is Steph's brother got into a serious snowboarding accident well I was in Arizona training. Simon crushed is C6 and after many events, which I don't feel like talking about he is on the road to recovery at Lyndhurst in Toronto. Currently he cannot walk and only has function in his 1 arm and and other hand but friends and family are his backbone to a full recovery. It is going to take some time but he will walk again...

These leads me to the other morning. It is tough right now because we are trying to get clients in shape, train ourselves and sleep, (not to worried about the sleep right now). Nicole Stevenson, who is a brilliant runner has helped me with my running and after looking at my training moved my long run to Monday. Understandable that I had a hard tempo run Friday and doing a long run on Saturday is not that good! My normal schedule at the gym is from 5am in the morning till 12pm then I come back for 4pm until 7pm. It is a long, but fun day and on this day doing a 25km run in the middle would have been bad quality so I talked with Shannon and made the decision to run at 3am to work for 5am.

I woke up at 2:30am, let the dog out and strapped my backpack on and head lamp and off I went. The weather was perfect and it was surreal running so early in the morning. I had a ipod but never turned it on. It was great to listen to myself breathe, listen to the wind..and to be honest when I cut through some trials not to get attacked by wild animals..haha I was having a runners high out there and miles just started to click on by. It also was great to think, about what? Life, my wife, work and racing! It was a long run so I was trying to go around 4:25per km but I hit the 13mile mark just under 1:30..not to shabby. It was great to get the run in and not to mention get to the gym just in time to get a coffee, shower and train! Doing this run isn't normal but it really makes me think about the runners who do the 100 mile races and are running at night, totally exhausted and I can see how they get the energy to keep going...it is just cool!!

Other then that my first triathlon is coming up June 5-6, REV3! I think it is important to jump into the biggest and toughest field around straight off the bat! I am excited also to get my Xterra wetsuit on because I have been doing all this swimming and can't wait to see the results from all the hard work!

Laters!

Recovery Week

2010-04-25T19:30:00.000-07:00

This week has been all about recovery. To be totally honest, my legs took a beating and my goal was to be smart and recovery before getting back into serious training. I focused a lot on swimming and short recovery runs. Although pushing off a wall in the pool hurt a bit.

After visiting Dr. Mark Scappaticci, B.Sc. (Hons), DAt, FCCSS, CKTI, he gave me, what I like to call, the Holy Grail of sports cream. Going into Boston I had some tight calf muscles so I asked if he had knew anything that would help. He gave me a product called LivRelief (www.livrelief.com). This pain medicine cream is faster acting, more then Advil and it is proven to go deeper into the muscle and decrease inflammation. Mark gave me a pre race cream and a post race cream to try out and I loved it. I rubbed the pre workout cream on during a training run and it instantly warmed my legs up and made them feel loose. The run was awesome and when I was finished instead of jumping into a ice bath I put the Post Workout cream on and I was feeling great.

So because it has hurt to live for the past week because of the race, livrelief has been helping me great through the workouts pain free and not getting injured, which is key!

Check it out!

Boston Marathon Wrap Up!

2010-04-21T06:22:00.000-07:00

All I can say is what an experience it was to be part of a race that goes down in history. Also I really don't understand why people want to go back every year! It is a tough friggin race! Harder then any 70.3 race I have ever done and my legs are feeling the wrath of all the hills!

Boston is more then you could imagine. 26 000 runners filling the streets and people on the sides of the roads cheering you on, giving food out, and girls offering kisses at Wellesley College, what more could you ask for. It is truly an experience I will never forget and hurt I will never forget.

We had amazing conditions in the morning with wind coming out of the NW. That meant slight tailwind the whole way. The one problem with that is you can go fast!! I met up with a couple of my Saucony teammates, as we looked pretty good with the Saucony attire and arm warmers, in Corral 1...front of the race. Little tip for anyone in the future wanting to do the race, start a wave back! Being at the front meant we took the first mile out in 5:50...not my smartest move but with people pushing at your back and people in front of you you go with the flow. Flow meant 18min 5km....mmm My goal going in was 2:45, I think on any other course it is possible and maybe even this course, but I went too hard for the first 10 miles and came in around 1:02 at the mark. By the time I hit the bottom of Heart Break hill it was enjoying the experience. My teammate Matt, who is a 2:38 marathoner had the same issue I did so we both enjoyed the experience, no regrets and pushed for the finish...not fast but we made it haha.

My buddy Dave emailed me after the race and asked me, "when did you start to think about putting a bike in front of any of these guys before the run?" I said around 25km haha

To everyone who did the race: Steve, Derm, Brian, Angela, Glenn, Matt, Mike, Kelly and anyone else I didn't mention great work, amazing job and keep running....for me it is about the swim bike run!

Have to also thank Saucony for taking care of me and the other guys in Boston. So glad to be part of such an amazing team!

Trail Running

2010-04-09T15:10:00.000-07:00

Oakville, Milton and Hamilton are a few of the best places to trail run. I have a few different routes I usually do to stay away from wind, cars and to be totally honest people seeing me. I always get asked when I run and I tell them hit the trails and you will find me! My shoes get a bit muddy but I stay injury free and field with energy. A study I read one time in Runners World explained that running on the road around cars and inhaling C02 decreases performances by 10% on the given day. After that article I always hit the trails.

As Runners World Puts it..My RAVE TRAILS

NEYAGAWA TRAIL: Take Dundas and head south on Neyagawa Road in Oakville. Park at the baseball diamond and head across the street into the trail. It is a 8.5 KM loop taking the East to West bank trail. There are 2 major downhills and uphills and rollers all along the run. It gets a bit confusing so focus on the signs when you are doing this loop. If I have a hilly run to do or focusing on strength this is the way to go. I also can leave bottles on the side of trail so I don't have to carry them.

DOG PARK Oakville: Take Dundas to Eighth Line and head South until you see the Dog Park on your left hand side across from the church. It is a 9.5km loop, which is my run I use to train for Boston. It is 5km downhill then 4.5km slightly uphill with usually a headwind the whole way back! I usually do 3 and a bit laps when I got to my peak training. Route: Head from Dog Park across street to church. Take trail left across Glenashton and start heading south. Cross over Upper Middle Rd and head down the big hill. Once you come out along the flood line head East over Eighth Line and follow the pipe line until you enter a trail on your right. Take it up until you shoot across Upper Middle Again and head up Grand Blvd. Keep heading North on Grand, which becomes North Ridge and make a left onto another pipe line, which will take you back to the dog park!

16 MILE CREEK TRAIL: Take Dundas, West just before you cross over the bridge and see Appleby Line you want to park next to the School Bus Depot. The entrance looks like a driveway but when you get in you make a hard left and the run is amazing. Not the best footing but so much fun to run in the mood. I usually do an out and back 12km run.

HILTON FALLS: Little Trick is to enter from the road up Sixth Line Hill...you didn't hear that from me;) Once in the loop is a 9.5km Loop along the Beaver Dam Trail. It is good to do once but I find doing 2 loops puts a lot of strain on my ankles and last thing I need is to roll and ankle. Also during the summer there is a lot of walkers and bugs!!

DUNDAS VALLEY: Located off Roaussex Rd up the Mountain. Take the 403 through Hamilton on your way to Ancaster. This is a great trail for MTB and running. You can find many Kenyan runners and McMaster cross country runners out in these trails. Very Similar to Neyagawa so think twice before making the drive out!

Enjoy the season!

Saucony Kinvara

2010-04-09T10:59:00.000-07:00

Today I got word that I will be receiving the new Saucony Kinvara shoes. I am super excited to get them on my feet and ready to go fast at the Boston Marathon this Monday!

Here is what Jessica said about the shoe!

All my athletes but one are trying them out and likely racing in them. They're a lightweight trainer, but absolutely great for race day still. To give you a good example, I've had one of the athletes who's competing at Boston, wear them at the U.S. national 1/2 marathon a few weeks ago, and he loved them. He used to be in the Type A3 for race day, but they were just too minimal for him at these distances. The Kinvara was perfect balance of lightweight, cushioning and speed. The men's Kinvara weighs in at 7.7oz, a training shoe typically weighs around 11.5oz, and our lightest racing flat (Type A3) is 6.7oz. You can do the math, but you're looking at a lot of extra cush for the Kinvara.

We've coined the phrase "minimalism meets maximum performance"

Just over a week to go!

Around the Bay Pics

2010-04-07T14:44:00.001-07:00

Krista makes the pictures look good..haha Saucony What!

2010 Race Schedule

2010-04-04T18:22:00.000-07:00

I have finally figured out my 2010 race schedule. For most of you who don't know the WTC came out with a plan to increase the drug testing in the Ironman and Ironman 70.3 races all over the world. I will have to admit going to a race and watching some of these athletes drop a 1:11 half marathon off the bike is very impressive, but we will never know if it was them or something helping them. These tests will put all the comments to rest because each athlete will be tested when getting their Professional Membership to the WTC. The upside to the card is you can race any Ironman or 70.3 around the world with no hassles at all. Just give them a call and you are in. The downside is it costs 750 US. This being said, I decided to focus on the great events in Canada and within driving distance in the states.

The races in Canada, to be honest are the best around. There a few race directors who really care about athletes and the safety of the sport and are not just looking for a fast buck. If you are a beginner or advance triathlete I would look to 1) Trisport Canada 2) Multisport Canada and 3) Esprit Triathlon in Montreal. If you are looking to go abroad then there is a great series called Rev3tri, where Heather has put out some pretty cool prizes for pros and age groupers!

Also if you would like to race and help out against cancer then check out 1) Joe's Team and 2) Half full tri in MD, which helps fights against Cancer in Teenagers. Both are great event that I am excited to help out with.

So after all said and done here is my 2010 race schedule:

APRIL 19th - Boston Marathon

MAY 24th - Victoria Duathlon (Trisport)

JUNE 6th - Rev 3 Tri 70.3 in CT
JUNE 27th - Welland 70.3 (Multisport)

JULY 10th - Joe's Team Sprint in Muskoka
JULY 25th - Muskoka Chase (Trisport)

AUG 8th - Bracebridge 70.3 (Multisport)

SEPT 11th - Esprit 70.3 (Montreal)

OCT 3rd - Half Full Tri 70.3 in MD

Around The Bay Race Report

2010-03-29T09:34:00.001-07:00

Before I start I have to give some serious shout outs to a few athletes. Evan, Simon, Mike, Kyle, Mitch, Brian, Mark and Krista had a great race. It was a great field of runners and glad I could be a part of it!

This was my first time doing Around the Bay 30km race. I usually split the 15km Relay with a client and have some fun but because of Boston I had to get a long run in...so why not a race, it's what we do! We had perfect weather with a slight headwind for the first 15km, nothing crazy just enough to make you tuck in behind the bigger guy;) Thanks Roger for the draft! My plan was to go out steady and descend.....and so here is what happened!!

Gun went off and I got excited. I feel into a nice pace, and of course hitting the first km it was 3:32, not 4:10. So I went with it. I figured I was feeling good and if I keep a consistent pace and don't over do it I should be alright. The group finally settled down and we were running around 3:50 per km. This was my marathon pace so I went with it. Because we went out a bit quick when we hit the 10 mile marker we were spot on 60min. This is about the time I got smart...yes everyone smart.

Krista and Roger put a slight surge after getting water and I let them go. I hit 3:50 again and they must have hit a 3:43 km on that 17km split. Later finding out Krista's GPS wasn't working that great and it said she was running slow, where really us old school watch people had the right time...mmmm This is when I put it in cruise control. I felt awesome, the hills felt easy and I was right on pace. I had 3 gels by the 24km point and the legs were still strong as ever. I hit the top of heart break hill and just kept banging off 3:50 per km until I hit Copps. Finishing time 1:56:45. AVG 3:50 per km.

So I woke up this morning feeling fresh and headed to the pool. The legs felt worked but not overdone. I was able to put down a solid 3km swim followed by a cruise 10km run. Legs feel great confidence is up and most importantly I had a ton of fun out there. It was great watching everyone run on such a great day!

Zersenay Tadese 58:23 WR in Lisbon

2010-03-28T15:58:00.001-07:00

On March 21st the new Half Marathon Record was set. Check out the video very impressive

Around the Bay Race Plan

2010-03-22T12:15:00.001-07:00

The past couple weeks have been a real debate on how I was going to race Around the Bay.

A little background on the race. It is the oldest road race in North America, yes older then the Boston Marathon. It is a 30km route that takes you 15km down hill then into the North Shore for 15km, which is all up and down hills. Many people say it is ideal training for the Boston Marathon and with 4 weeks to go fits right into the game plan of training for a marathon. NOT

Around the Bay races like a marathon. It breaks you in such a way that there is no chance for a solid recovery before the Boston Marathon. My coach, Gord Dickson has won the Bay many times and was pretty up front with me in his thoughts. I have big goals for Boston so beating myself up before it is not the best game plan. So, this is what we decided on.

I am in the front of the pack, so it will be good to go out controlled and not over do it. It will be mentally tough because I know I can run with the guys but I have to hold back! 15km is slightly down hill so I will be cruising around 4:10 per km and looking to come in around 1:03 at the half way point. Mentally I will be raring to go so I am then going to drop down to Marathon race pace, which will be 3:50 to 3:53 per km for 10km. This will put me around 1:44 in time and with 5km to go I am going to pick it up and go for the 2 hour. Not too worried about going sub 2 hour it is more a game plan to see if I can stick with it.

This race is going to be a great confidence booster if I stick to the game plan. I am not looking to crush it just prepare myself for the excitement of Boston and not going out to hard like most people do!

Excited to see everyone out there, and train safe...I will be the one with the new Bright yellow fast twitch shoes from Saucony on. Also keep an eye out for Krista Duchene who is also with Saucony. She is killing it right now and excited to see big things from her this weekend!

The State Of Flow And How It Is Achieved

2010-03-19T16:22:00.001-07:00

This is a great article. Gearing up for Boston I am doing a ton of reading. Thanks Yorke

Some days running just clicks. Running feels effortless and can go on forever with minimal strain. The same workout may be hard on some days, but today it is not. As a distance runner, no matter how hard you run you cannot make yourself hurt. This type of running produces utter joy and bliss. Nearly all runners or athletes have experienced this state, but few can explain or replicate it. This is the state of flow, and is described by Csikszentmihalyi (1990) as the optimal balance between skill and demand. The advantage of experiencing flow is sheer enjoyment, which may also result in increased confidence and love for running. If a runner has the ability to achieve objectives in practice and experience flow, that runner will likely have increased confidence come race day.

Flow can be a difficult state to understand, but Jackson and Marsh (1996) created the Flow State Scale (FSS) in an attempt to measure the existence of flow during an activity. Examining the sub-scales of the FSS, as listed below, allows for a better understanding of what flow really is and how it achieve it in an activity. A runner need not meet all the below criterion to experience a flow state, but the sense of flow will be greatest when all the sub-scales are met to the highest degree.

Action-Awareness Merging: The individual is so deeply involved in the task that action is automatic. The performer does not think about running, but just does it. The runner may even feel machine-like because running feels so smooth and automatic.

Clear Goals: Unambiguous objectives give the runner a clear idea of what needs to be accomplished. For example, a clear workout objective may be to run 10 by a quarter in 65 seconds with 2 minutes rest.

Unambiguous Feedback: The runner receives clear and immediate feedback, which could include a time for the interval or instruction from a coach.

Concentration on the Task at Hand: The runner is completely focused on the task. While running, the performer thinks only about running and not about other aspects of life, or even how much running may hurt at the time. During a state of flow, running does not hurt no matter how great the demands.

Sense of Control: The runner has a clear feeling of control, but does not have to focus on gaining control. It is easy for the runner to power up hills or surge on a competitor without experiencing a feeling of great effort.

Loss of Self-Consciousness: The runner does not think about how they may appear, but is rather focused only on doing the activity. This could also include losing consciousness of the crowd, other competitors, or the scenery.

Transformation of Time: The perception of time may be altered, whereby time either feels as if it slows down or speeds up. The former is more likely to occur in ball sports, while the latter is likely to indicate flow during distance running.

Autotelic Experience: The activity is intrinsically rewarding and is done for its own sake. An individual is likely to find utter joy with the act of running itself, and not have a preoccupation with time or performance against others.

Challenge-Skill Balance: The runner experiences equality between situational challenges and personal skills, especially when challenges and skills are at a high level. Runners are certainly more likely to meet demands with required skills when demands are exceptionally low. For example, Dathan Ritzenhein certainly has the skill to jog at 7:30 pace to recover from a workout if Alberto Salazar asks him to do this. Yet that doesn't mean Dathan will experience the flow state since his skills meet the demands of the workout. The flow state is far more enjoyable when the demands are high. So if Salazar asks Ritz to run an 18 mile tempo run at 5:00 pace and Ritz nails the pace, running more effortlessly than he expects, he will most certainly experience flow.

Flow can be mysterious and difficult to achieve, but there are things that every runner can do to increase the likelihood that they will experience the flow state. The easy way to experience flow is to feel good on every run and to hit each workout, even the most challenging ones, with relative ease. This would be the way to match skill with demands. Yet this is easier said than done. Those that run regularly and train heavily realize that effortless feelings while running at challenging paces are difficult to come by, and even more difficult to explain. It is far easier to change mental focus before and during running to increase the likelihood that you will experience flow. Before you run, drop any preconceived expectations that you will have some phenomenal performance. This lessens the level of challenge and makes it more likely that your physical skills on that day will be able to match the challenge, even if you feel suboptimal. By lessening your focus on performance you will allow yourself to enjoy running for its own sake, thereby increasing the likelihood that you will have an autotelic experience. During the run, be sure to associate rather than dissociate (as discussed in a prior column). This will increase the level of action-awareness merging, concentration on the task at hand, and will promote a loss of self-consciousness. It is difficult to do anything that increases the likelihood that you will experience a transformation of time and this is in fact the most illusive component of flow. Yet if you focus on altering the other components, transformation of time may come. You certainly cannot expect to experience flow on a daily basis if you do these things, but you may increase your chances of achieving the state. But a flow experience may provide a great boost of confidence and may be the most positive emotional state in all of running (Csikszentmihalyi, 1990), so it is certainly an experience to strive for.

FLOW = CONFIDENCE

Performance

2010-03-15T18:41:00.001-07:00

This is why I ride!

10K Training Tips from the Nike Oregon Project

2010-03-15T10:44:00.000-07:00

10K Training Tips from the Nike Oregon Project

February 18, 2010
By Kyle Jones

Last November, a group of Canadian triathletes including two-time Olympic medallist Simon Whitfield, Under-23 National Champion Andrew McCartney and Olympian Lauren Groves took a trip down to Portland, Oregon for a seven-day training camp with American running legend Alberto Salazar. Here’s what they learned, and how you can apply it to your 10K training.

The epicentre of U.S. running, Portland, Oregon is home to Nike’s world headquarters, where some of the best distance runners in the U.S. train under Alberto Salazar, the world-renowned runner turned coach. Salazar has held American track records in 5000m and 10,000m, and won both the New York City and Boston marathons. As a coach, he has helped American athletes like Dathan Ritzenhein and Kara Goucher medal at World Championships events and was instrumental in the creation of the Nike Oregon Project, a high-performance camp for distance runners, aimed at achieving success on the international stage.

Now, Canadians are tapping into some of this knowledge. While most triathletes were either just getting back into training or enjoying a little rest in the early winter, our group decided to take advantage of this opportunity to learn from some of the world’s best runners and coaches. In order to be on the podium in London 2012, the men’s Olympic triathletes will have to run in the 29-minute range off the bike. The focus of the camp was simply to immerse ourselves in a fast running environment, soak it up and learn as much as possible to improve our running speed.
Here’s what we did, and how runners at any level can work on their 10K training:
The Nike campus included a massive grass field the size of two football fields - an ideal spot for doing drills, strides and interval workouts - and a 3K woodchip trail that weaves its way in and around the campus - a perfect loop for warming up or cooling down from a workout.
The Grass Field Workout:

The highlight of the camp was doing an interval workout on the grass field.
The workout: 12×300m focusing entirely on proper running form, and of course staying out of the way of Galen Rupp (27:33 10K) and Dathan Ritzenhein (12:56 5K and bronze medallist in the 2009 World Half-Marathon Championships).
Salazar’s feedback: Getting feedback from Salazar was truly priceless. His passion for the sport shines through when he explains the technical aspects of running.
The Build Run:

Another key workout that stood out was a build run we did with Oregon Project coach Jerry Schumacher and his group of athletes that includes Canadian Simon Bairu, who not long after the camp raced to a dominant victory at the Canadian Cross-Country Championships.
Much like Salazar, Schumacher has a natural and simple way of doing things. After a short warmup we ratcheted up the pace to a moderate intensity level. With impressive smoothness, the runners hit pace times to the second as we knocked off the kilometres on the rolling 5.5K loop. The weather was bad, but no one complained. Simon Bairu, Evan Jager and Tim Nelson put their heads down and shared the lead for one another into the strong headwind as Simon Whitfield and I tucked in and got sucked along in the pouring rain.
Schumacher rode his bike beside the group, giving feedback and cues. Distance running is all about being patient, he told us. The message was clear early on - stay relaxed and “don’t press.” In other words, don’t push until you have to.
Whitfield and I completed 13.6K, while the rest of the guys continued on to run a total of 28K, finishing at under 5:00/mile pace.
Both Salazar and Schumacher’s groups had guys that race anywhere from the mile to the marathon, and although there were individual variations, they all completed a very similar series of key workouts each week.
Below are some of the key workouts that we took away from our camp and will use to improve our 10K run times. These workouts can be used for anyone who is looking to complete a road race ranging from the 5K to the marathon.
Specific Workout Tips:

Build or tempo run: After a 10-20-minute warmup, try to put in at least 30 minutes of work at just under your threshold and slightly slower than your goal race pace. These workouts are key to boosting your fitness and are good race simulations. This is also a good time to test out pre-race meals and the apparel and shoes you’ll use on race day. Finish with a 10-15-minute easy cool-down.
Focus on the footstrike: Most of the tips we got from Salazar and Schumacher related to the footstrike. They spent a lot of time working on decreasing the support time, that is; the time the foot spends in contact with the ground.
Running economy: The group worked on increasing stride frequency while keeping the upper body relaxed, as a way to improve running economy.
Interval run: (800m-2K repeats). This workout can be done on the track, but you can follow the Oregon Project’s lead and use a grass field. Look for a large enough loop of at least one minute of running. The softer surface is easier on the joints compared to running on the roads, which is key to avoiding injury, especially if you’re putting in lots of miles on the road in preparation for your next race. For 10K training a good example of an interval workout would be 8 x 1K with a full recovery rest.
Hill repeats (8-10). Try to find a hill in your neighbourhood, anywhere from 150-200 metres, or about 40 seconds of running. Run each rep at a fairly quick pace, focusing on quick turnover. Walk or jog slowly down to recover for the next rep.
Strength training: Aside from running, the Oregon Project runners also complete 2-4 strength and conditioning sessions each week. Each session consists of anything from plyometrics, to core work, to weights - working the whole body.
Go easy: On easy days don’t be afraid to run easy. Take the time to focus on your form.

Bike Fit 101

2010-03-14T05:15:00.000-07:00

I have received a few email regarding bike fitting from clients and what I think in the matter. In my opinion you can have the best bike in the world but if it isn't set up correctly then you will
A) Be super uncomfortable
B) Probably get an injury of some sort
C) Be wasting a lot of energy, which in turn wastes watts and time
D) Will be unmotivated to ride!

Back in 2006 I did my first triathlon, not knowing anything about bikes and got a Giant TCR, aluminum, no race wheels, and no special helmet. Actually think it was a bell. I talked with a guy at a local bike shop and he just told me to get fitted, don't worry about the flash. I took his advice and got a full fit done on my bike. For most people who don't know me I jumped into a 70.3 Event for my first triathlon and in that race my 90km bike time was 2:24:52. Not to shabby for a guy who just got onto a bike. From that point on every bike I got was fitted and dialed in.

Now to the present. 2010 I am now a pro and have all the flashy equipment. Aero Helmet, check, Race Wheels, check, Aero bottles check, but I still go back and make sure my bike fit is dialed in. They now have a system out called RETUL and the purpose is to check out hip angles, pressure on elbows in the aero position and to see if they can sneak out as many watts as they can well keeping comfort! In doing so I put down one of my fastest splits in a 70.3 race, which was 2:12:13, which is averaging 41km/h for 90km.

As you can see from the pictures, bikes keeping getting more flashy but bike fit remains the same! If you need anymore information send me an email or post a comment!

Saucony AMP PRO 2 Compression is here!

2010-03-10T18:16:00.000-08:00

So I have been given the honour, nah, the privilege to test out the newest compression to hit the market. Saucony has designed the AMP PRO 2 Technology which utilizes Celliant. A specially formulated technical fiber infused with natural minerals that act to increase oxygen levels in the body.

I am a big believer in compression and have seen results over the years in using compression tights and socks after recovery and also during training. I have a few varicose veins that tend to act up during hard training sessions but when I wear compression they are pain free. Also because racing takes me all over the world I am usually in compression on planes and long rides so I can keep the blood flow and not get stiff.

Saucony Canada has asked me to review the product and see what I think so keep a look out on my twitter!

As we speak I am sitting in there Recovery tight after a hard 5x 6min hammer above 300 watts on the bike into 1km run session on the treadmill. They feel awesome! Not too tight to sleep in, but a lot of compression on the calf muscles which feels awesome!

Thanks Saucony

VR PRO Chilly Half Marathon

2010-03-07T17:10:00.000-08:00

After the hard training we did in Tucson, I decided to put my hard work to the task of competing in the Chilly Half Marathon put on by ww.vrpro.ca What a great race to anyone who wants to enjoy a memorable half marathon. I have never been to a half before with so many spectators, great volunteers and elite competition. Kelly put on a great race and I am so glad I could be a part of it!

Coming back from Tucson, I knew I would be tired and it would be a mental game as well as a physical game out there. My wife was helpful in telling me I may be tired but don't stop!

We got there early and I had a solid warm up. They corralled us up around 15min early and of course I forgot to go to the washroom! I thought I could stick it out but had to stop at 10km to relieve myself. Sorry to the house in Oakville;)

One of my running partners explained he wanted to do a sub 1:20 and I was game with that. I thank Kyle once again for going 1:15 and almost blowing me up! Great race though bud, as he explained he surpised himself!

We took it out pretty conservative and at the 5km mark we were sitting at 18:10 so just a bit off 1:18:00 I knew we had the wind at our back so we worked a bit harder to get under that 6min mile pace. At 10km I had to leave the group to pee, but was able to track them down and sit around 20seconds back in a group, which the spectators called the red team...we all had red shirts on. But there was only one Saucony haha. At the turn I was feeling pretty good, mentally I knew the long training runs would pay off if I just hung on! At around 11 miles in a guy surged and caught up to me and we really worked well drafting off each other because of the serious head wind.

Into the finish line we said it was every man for himself and we both crossed in 1:19, not to shabby for a hard training day.

Overall I am super happy with my fitness right now. With a solid taper I will be ready for Around the Bay and The Boston Marathon. My goals are set out and I am ready to hit them. Diet is staying strong and I have a ton of motivation leading into the upcoming season. Thanks Saucony for some great gear, felt comfortable the whole run and to CeraSport, who's drink keeps me hydrated...maybe too hydrated haha

Tucson Training Complete

2010-02-23T07:04:00.001-08:00

What a wicked 10 days of training! I left last Thursday and got stuck at DFW because of a freak snowstorm. I finally made it to Tucson on the last flight out of the airport...it was either that or take a 18 hour bus ride! Nat wasn't happy with the 4am pick up but he is the man for coming and getting me. The crew training together was me, Sean, Dave, Nat, Yorke, Taylor, Nate and Sarah

So here is what we did in a nutshell;)

Friday: 4500yard swim/2 hour ride (welcome to Tucson)/Drills with Nate and a 35min run
Saturday: 5000 yard swim/3 hour tempo ride (tough) / 30 min run off bike
Sunday: 5000 yard swim/ 2 hour run with 3x25build in the middle. Sarah stuck it out with me as we ran/ 90 min rude
Monday: 5000 + yard swim/ 2.5 hour ride
Tuesday: 5000 + yard swim (hardest paddle set ever)/ 2 hour ride/50 min run in the trails
Wednesday: 5000 yard swim/ 2.5 hour ride with 2 x 20min steady/20 min cruise run
Thursday: 5 hour ride (Mt. Lemmon)
Friday: 3000 yard swim/2 hour ride/ 20 min run off bike
Saturday: 2 hour ride/ Swim at U of A 5000m +/ Track workout 15 w'up 3x800 6x400 3x200 15min
Sunday: 3.5 hour ride (Sarah and Tyler race up Gates Pass) /70min run steady off bike

So that is how it went. I am feeling really good after the week. My body is really holding up to the training and I am super motivated for the season. I am super happy with the performance of my new Specialized Transition from Gears. It was so responsive both on the flats and the hills! Also getting my ISM Breakaway saddle on the bike really kept me comfortable on those long rides, without loosing power. Thanks Ira and Dave! Also a quick shout out to Saucony for the gear, which looks great for 2010! Can't wait for the new shoes they have coming out!! Exciting!!

Nutrition was key over there because of the dry heat. I used Cera Sport EX1 to keep from slowing down. By far my favourite drink for training and racing, sits well in my belly.

MT. LEMMON DESCENT http://www.twitvid.com/27E80

The Roads We take

2010-02-04T18:37:00.000-08:00

Today I headed over to a Middle School in Mississauga to talk to the grade 8's about careers and life. This coming from a guy who wears sweat pants everyday. It was good to give the kids a different perspective on life and the paths you can choose.

I remember being in their shoes and thinking, "what the hell am I going to do when i grow up?!" Even through highschool it was tough to figure out what to do. All I knew was football and didn't 'apply' myself, as the teachers would say. After being told by NCAA's teams I would be only on special teams for the 1st season that is when I smartened up went to college, graduated then travelled. I think the best thing I ever did was travel because it got me to where I am today. Actually funny enough I found out about triathlon from a group of guys in Australia who are friends with Craig Alexander, Paul Ambrose and Chris Macca...funny eh! Must have been a sign to have ended up down this road.

Not only did I find a sport I truly love but I wife I met at a running store and friends who enjoy the same things I do. It has been a great journey and I wish the kids I met today all the best in the journey ahead. Mine is still going strong and I can't wait to see what is next!

Also thanks to Cera Sport and Saucony for all the sway today. The kids loved the Cera Sport drink and were begging for more. I went dry after a few classes! It is the best sports drink around and makes the tummy feel good on hard sets. Also to Saucony for the great shirts. Didn't think kids fit into shirts that small but they all did..haha

Cheers!

All About Speed

2010-01-27T16:52:00.000-08:00

Tonight was a solid day of training. Sean met me at the pool this morning and we threw down a 4000m swim including some very serious video taking we did! Video can me seen on youtube under tylerlordtri. This evening I headed to the track with the best running coach around Gord Dickson. If you don't know who Gord is google that name and you will be impressed with his credentials in running. Now to make me that fast!!

Tonight was a tough one. Especially on a 200m track. 4 x 2K with only 200m recovery. That is 10 laps of the indoor track in Mississauga. I was able to hold 40 seconds per 200m and come in around 6:45 per 2km. Feeling fast and focused on getting that half down.

This weekend is a long run in Mississauga with my team the Nomads. They are a fast group of runners who are committed to getting the job done! 1:50 is the run and going to take it really cruisey. Krista if you are interested in coming down for a run, could use a partner with matching gear. Drop me a line if you can make it tyler_hiperformance@hotmail.com

Run starts at 7:30am on sunday from the Rivergrove Community Center. Going to be a cold one so keep warm!

Race Pictures

2010-01-26T19:33:00.000-08:00

Of Course right after I post a blog new pictures show up. Check out Krista and I in the Saucony Gear

"Look This Way!"

2010-01-26T18:24:00.001-08:00

So this is what happens when you aren't ready for a picture! Accept an award then BAM! Turn and can't even open my eyes..Had the Saucony Gear on, all good!

Robbie Burns 8km Race Report

2010-01-24T14:14:00.000-08:00

Today was the 30th anniversary for the Robbie Burns 8km race in Burlington, Ontario. First off, I want to thank the race director Bob Brake for a great event, with fast competition, great prizes and great food! I totally recommend his races to anyone looking for a good time.

I was pretty excited for this race. I have been working with Gord and the Nomads on my speed at the track and in tempo runs so was excited to push the pace at this race. The goal was to go out and stick around 3:30 to 3:32 per km. At the start line I met up with Krista, who is a great runner and now with Saucony! Also another Saucony team mate Mitch Free. We had the same goal in mind so it was going to be a fun day.

First 1km we took out pretty easy around 3:32. In most races it gets down into the 3:20 range so was pretty happy about that. At the 2 and 3km mark the pace was feeling good and we again did around 3:32 and change. I was feeling good at this point and we had a group of around 6 or 7 people running fast. The front 7 were just ahead but out of reach. I am not in 3:20 pace yet...but will get there! At the 5km mark everyone was looking good and I made a move. I had to push the pace because there were too many fast kickers in the group for me to beat at the line. I dropped it down to a 3:28 and people started to drop off. Krista stuck right with me and Mitch wasn't going anywhere either. As we passed the 5km mark I wish we had a photographer because Saucony was representing with 3 across. At the 6km mark Mat Reid tried to make a move and I wasn't letting him go. This put a bit more hurt on the guys behind and separated the pack even more. I surged with a km left and only 1 guy got me at the line. Finishing time 28:19, which put me 9th overall and 3:32 per km.

I am super happy with the race and the outcome. I am becoming more and more confident everyday in my running ability and excited to see what I can do off a bike. Next year is sub 28 and I will be ready.

On another note training has been going great. I have some awesome friends around to help with all 3 sports. My cycling is going really well and the watts on the bike are over what I expected this time in the season!

Krista drop me a line and we have to do some running together! Have some great trails in Oakville.

Only a couple weeks until Arizona! Super excited to get out on the bike and train!

Hiperformance Turnpike

2010-01-18T09:05:00.000-08:00

This weekend was great. I had a chance to meet up with Dave and Karsten in Guelph. We rode our trainers for, what felt like 5 hours, was really 2, and then did a run in the snow. Of course the one time we forget the camera we come across 2 dear just standing watching us run. Would have been a great video, watching Karsten wrestle a deer, just kidding!

My new Specialized Pro From Gears made its debut on the trainer and it didn't disappoint. I am super impressed with the bike and how responsive it is when you push on the peddles. I am not giving anything away on the wattage output just yet, wait until race day;)

Well riding dave told me a quote, which summed up what I am trying to do as an athlete. I am not the most religious guy in the world but this quote came from the bible. 1 COR 9:24

"Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize."

Here is the updated version on what it means:

"You've all been to the stadium and seen the athletes race. Everyone runs; one wins. Run to win. All good athletes train hard. They do it for a gold medal that tarnishes and fades. You're after one that's gold eternally."

Hope this inspires someone out there.

And so the winter has come....

2010-01-03T16:04:00.000-08:00

We did pretty good GTA for holding off the snow but good old Mother Nature has brought the snow and the cold. The past couple days have been rough. -26 degrees, which doesn't feel to good on the face. Today I was going to run with the Nomads, which is great squad out of Mississauga who will run in any temperature, and conditions....they have balls..haha Bob and I headed this morning to the run at 7am and we saw the wind which was going 40 mph and -23 at that point. We went into the Rec center to get ready to run and as it almost struck 7:45 we both looked at each other and headed back to the car. I can toughen out a lot of things but running in this weather would not have benefited my training one bit. Instead I headed into the trails.

I have talked about the Bronte Creek Trail before but I must say it is the best around. The pine trees block the wind from coming in and there was no snow or ice anywhere, this is probably because not a lot of people go on it. I had to do a 1:40 run today and did it with Ease running 50min out and 50 min back running around 4:20-30 per km. Nearing the end of the run I jumped out on the road and felt the wrath the wind was doing and was glad I called it quits today on the road. Hopefully everyone from the Nomads was safe running out there and will see you all Wednesday at the track!

So what to wear in these conditions.... I first brought out the heavy duty shoes the Saucony Triumphs which allow for more support and warmth then my normal lightweight trainer the Sinister would provide. Next I had a pair of Saucony Tights with their SonicLite Pant over top....don't forget body glide. Top Layer I go a bit overboard but better warm then cold on a training run. Dry Fit shirt for my base Layer, long sleeve dry fit next then a hoodie, cotton all the way! I put my Saucony jacket on with the hood up! On my face I wear a bellaclava with a hat on top. Gloves I double up and socks I usually just wear one pair? Not to worried about the feet haha.

I hate being cold so I go to the extreme. Well everyone be safe out there and remember to dress warm!!

Saucony Pic

2009-12-28T13:16:00.000-08:00

Finally a descent looking race picture!

Boxing Day 10 miler

2009-12-26T15:11:00.001-08:00

Let me take you back a bit. In 2005 I started Triathlon and started running. I used to play football, weigh 200 lbs and not eat that healthy. When I took up this sport, I started with a great group out of Port Credit. This consisted of people who have done Ironman, Boston, New York and many other races you can only dream of. In this group I met a guy named Bob Rose. I outspoken 55 year old who was fast! Everyone told me to be careful of this guy and not piss him off. So I did the opposite and pressed on him every chance I could. After he would shatter me every run and bike we would get together and talk about Triathlon, goals and anything you can think of. I need to first give a huge shout out to Bob because I wouldn't be where I am today without is help, inspiration and drive to succeed, in life or triathlon!

After a run on Christmas Day 2005 Bob said we should do the race tomorrow. I had no perception on running at this point and was just completing 12km without keeling over. The race was the Boxing Day 10 miler in Hamilton. At this point I thought it was a 10km and said sure lets do this, not knowing it was a mile race. The race was cold in 2005 and as Bob explains it almost had me at the line but I out sprinted him and finished in a time of 1:12. Now if you know Bob this story has lasted with me to this day and pretty sure forever. After the race we went out for breakfast and Bob said to me, "If you can go Sub 60min on this course, you can call yourself a runner!! Until then you are just a jogger!" This quote has stuck with me.

Now to the present. The temp was amazing, 4 degrees, no rain and no snow!!! my goal was to 58-59min. Something I haven't done on this course before. I come so close and just can't hang on. my goal was simple, take it out for the first 5miles around 5:45 per mile and hang on through the hill section. 5 miles in I was at 29:22 right on pace. I only gave up 20 seconds on the hill section and kept the legs moving. I was pretty much on my own for most of the race except one female runner who was super fast on the downhill and I would catch her on the up hill. To bad the finish was downhill..she got me..haha.

The great part about this race is I went 59:44. A great way to finish off the year! I can call myself a runner and all the hard work is paying off. This medal is the best medal I have because it means a lot to me and to the people who have stuck by me and pushed me to be the best. Thanks Bob!

The race this year was great and I have to also say congratulations to my wife, who is super fast! and ran a 1:23. She is back racing ladies and gentlemen and I can't be prouder! Also Bob did a 1:21 and Kelly did a 1:22. I also have to thank Saucony for the wicked gear and shoes. Their A3 Flats are super fast...just don't wear them when the ground is wet and running through trials..haha..holes in the bottom. Lastly thanks to Gord and the Nomads who are going to help me kill it this year in the run!

All the best and have a Merry Christmas!

2010 is going to be insane. Next year 57 haha

2010 Tri Geek Talk

2009-12-21T14:09:00.000-08:00

Everyone knew it was coming. Talking about the upcoming gear for 2010! haha

I have been given insider trading tips on the new gear, swag and endurance formulas coming out in the new year. Mostly from my sponsors, Saucony Canada, Gears Bike Shop, Cera Sport, Xterra Wetsuits, ISM Saddles, Trigger Point and Altitude Tech. Let the fun begin:

Saucony: 2010 is a Big year for Saucony. They have new shoes coming out, which will blow away the competition. 2009 was great the shoes such as the Triumph, Fasttwich and their best flat ever the Type A3 kept me injury free in some tough terrain races. I can't give it away but watch out 2XU and Nike in 2010, I have seen what is coming and it is going to be huge! Also if you are knee deep in snow the new Razor will keep your feet warm, dry and you will have full traction! Amazing.

Gears Bike Shop: Gears is coming on strong in 2010 and giving some of the best deals around for Specialized bikes. Not going to lie, I bought one myself for the deals that are going on right now. They bought all the 2009 models so if you are in need of a bike and don't want to spend the 3-4 thousand dollars head to gears and pick up a top of the line 2009 bike for half the price. Also get ready to see the new colour designs of the Transitions for 2010, they look super sleek!

Cerasport: Cerasport is the best product on the market in terms of electrolytes and osmolarity. I was excited to try their formula and haven't looked back. Many athletes such as Richie Cunningham and Mirinda Carfrae have switched to the formula which is easy on the stomach and keeps the engine going. Remember the last thing you want is hyponotremia! (Hope I spelt that right!) Also I ahve introduced CeraSport to many clients and athletes and they say the same thing. It keeps energy in the bank!!! 2010 Cerasport has some new tricks up their sleeves so check them out online or link through my website. Can't tell you what is coming out buy pretty excited!

Xterra Wetsuits: What can I say expect they are making me swim fast! The Vendetta has knocked time off my swim and I can't wait to put it on again in 2010. It is the most flexible and bouynt wetsuit around. 2010 they are going strong and taking over Ontario. If you don't have one get one because Xterra is taking over! Also not to mention their Fastskin, which in non-wetsuit swims have kept me in the pack and able to put time on my competitors! Amazing

ISM Seats: If you haven't seen their oddly shaped seat in 2009 get ready! 2010 is the year of ISM. Many of the pro's, like myself have switched to the saddle to increase power and save my bum on the bike. Doing 6 hours a day on the bike hurts and it is the best saddle around to decrease saddle soars. Not to mention the power it allows you to produce! They have new sleeker designs and endless reviews that will blow your mind. Check it out.

Sable Water Optics: They came on the scene a few years ago and haven't stopped. They are the most recognized goggle in triathlon and have some of the top professionals wearing them. They decrease the chance of fog and allow you to see a lot more of the water during a swim. In 2010 they will keep being one of the most desired goggles around.

Trigger Point Therapy: I am lucky to see a physio everyweek, but when I am away TP keeps me healthy. It hurts, but man does it work. They have many new tools to help with all the injuries a triathlete gets during the season from ITB pain to tight calf muscles. They help emmensly and if you don't have one get it! You will be fixed!!

Altitude Tech: As a professional athlete having a tent has kept me in the pack. Having a full time job means I can't train in Boulder or Arizona for parts of the year so I bring it to me. I have a tent in my house, which fits easily around my bed and is quite comfortable to sleep in. You can sleep at different setting but usually I am around 9000ft to increase hemocrit and also allow me to sleep. It is a tool I will keep using into 2010 and am glad I got one.

That is all for now have a Merry Christmas and a Happy New Year!!! Wolfman Out

Allied Force 2010

2009-12-17T11:32:00.000-08:00

So it has been finalized by our Mascot Maverick that Team Allied Force is on the highway to the Danger Zone in 2010! This was Posted on James Loaring Blog a couple days ago!

Several months ago, Mike Hay and I began acting on a vision to create an informal "field of dreams" squad (or team or club or group or network or call it what you will) that consists of a few other local passionate tri-geeks. The goal was to combine a few talented endurance athletes/coaches together for the occasional sparring session here in Guelph. Mike and I are both busy with family and full-time jobs, and we wanted to find a way to maximize our training time that is available after engaging to our more important family and work priorities. This state of time poverty is a common place that most triathletes find themselves in. While we are both more passionate about coaching others to success--then we are towards our own athletic goals--we feel that it is important for our on-going coaching development, to continue to train and compete with purposeful structure and goals. We knew there were other talented elites (several who also coach) that were training solo for part or much of their training program. They also head their own teams, or are loyal to other well respected and established teams. But sometimes they train on their own, and would prefer to spar with others during some of these occasions. Allied Force was born.

What is Allied Force?

Allied: "Joined or united in a close relationship"

Force: "Strength or energy of body or mind; active power; vigor; might; often, an unusual degree of strength or energy"

Allied Force is an informal, unofficial, non-sanctioned, not-for-profit, non-recruiting, tri-geek stomping ground for elite triathletes and/or endurance coaches--whom might benefit from training with a few other like-minded individuals for the occasional work-out--if the alternative is to train solo. The primary purpose of Allied Force is to encourage on-going learning and development while exercising...and having fun doing so.

It will be an opportunity to combine forces and put to the field our knowledge that we have gained from the lab, or books, or from our own training/coaching/racing experiences. We will continue to be our own guinea pigs, continue to search for clues. Similar to attending a coaching conference, or clinic, or seminar, we will be passionately engaged while out on the field playing, swimming, biking, running.

But it won't always be serious! While techy talk might comprise a portion of the chatter, make no mistake that a large portion of chatter will be comprised of mindless blabber and trash-talking.

The Current Roster:

Mike "Stinger" Hay
Steve “Houdini” Hewick
Mark “Merlin” Linseman
James “Viper” Loaring
Tyler “Wolfman” Lord
Dave “Iceman” Sharratt
Ryan “Hollywood” Smith

Maverick, my fearless bichon-poo, is the Team Mascot. His bark is much bigger than his bite. He has frightened many, even the likes of Thomas the Tank.

Why the cheesy code names?

Priority #1 in the sport of triathlon is.....(insert drum roll).....HAVE FUN! Every triathlete needs a nick name to help fuel more humour to the process of the Daily Grind. You can be serious and structured and focused, while having fun, at the SAME time. One without the other will never lead to optimal results.

Onwards and upwards we go...along the highway to the Dangerzone

Going to be a Great year.

More SC Pics

2009-12-16T12:54:00.000-08:00

Had a few extra to put up!

South Carolina Training Camp

2009-12-12T19:54:00.000-08:00

Sean, Bob, Glenn and I headed to South Carolina on Tuesday to get in some much needed training. This trip was to keep the motivation up as the weather started to get cold and to put miles on the legs!

Day 1: We got super lucky and the weather turned out to be 18 degrees! Amazing. Sean and I were trying to avg around 250 watts on the hills and keep it steady. The roads were beautiful and smooth, which made it ideal! Honestly for anyone looking for some amazing training head to SC! We ended up doing around 120km on day one! Close to a 5 hour ride with around 4000 calories burned oh yeah!

Day 2: This was going to be a fun day. Everyone told me about Caesar Head a 5mile climb with some solid switch backs. George Hincapie rides here with Tyler Hamilton and other Pro Riders on the Tour. I was super Excited! The word on the street was George did the climb in under 30min..damn!! I started a bit earlier but was around 40 min! I figured I was avg around 300 + watts the whole way up!! Sean then had a scenic route planned that almost cracked me! haha The route was a 20km loop, which broke both of us. 115km of Riding.

Day 3: It got chilly out. The weather was around 1 degree celsius and looked as if it wasn't going to get warmer. We did Caesar Head again then started a loop....until we couldn't feel our hands anymore. The weather was so cold ice was forming all over the place. We decided to call it a day and ended up doing 70km.

All together we did over 300km of riding in 3 days and I also got in a run on day 3! Oh yeah!! Check out the pics!

Mileage vs. Quality

2009-12-06T06:47:00.000-08:00

It is 6:48 in Victoria right now and I can't sleep so I decided to blog. It has been great to catch up with Kyle and Kelly. There apartment is great, a 2 bedroom located just outside downtown. Down the street are some of the best trials I have been on and as Shannon would say some of the best hiking!

I have been doing a lot of research on the difference between mileage running and Quality running. I came into the sport late so for me building up some serious mileage is necessary because other athletes have been doing it for years running and in the pool. This year I am excited to finally focus on quality running.

There is a great site called www.runbayou.com which calculates your VDOT number. This number will help you put together quality workouts based around the speed your are going at now. I showed it to Kyle and it was sent to his coach right away! Thanks Mike. Looking at the times for most guys in my field you have to run a sub 1:20 off the bike to compete...I am close, with hopefully with a lot of hard work I will be running a 1:18 off the bike this year and placing well within the field!

Ok Back to bed, check out the site!

Wintercross 5km and Ride and Tie Event weekend

2009-11-30T19:11:00.000-08:00

This weekend was non stop with Saturday being the Wintercross 5km open in the morning then watching Kyle and Simon race in the afternoon in the AGSI Cross Country Championships.

Larry Bradley did a great blog on the race so I would say check out his blog for a great race recap! http://larryofteamrunningfree.blogspot.com/ Thanks Larry. It was a great race and to be honest I just went in to go fast! Need to start getting that speed up!

After my race I headed over to the Saucony tent where I met up with Matt Merko who is the man for Saucony!! He showed me the new line of shoes which looks awesome. They have a great new shoe for 2010, which is comparable to the Nike Lunar...but of course better! Also the Winter Razor shoe looks great and allows you to go through the snow or mud well saving your feet! After looking at the new line of shoes, Matt hooked me up with the new Vizi Pro. Now this gear is crazy. It is super bright, like orange bright and lets people see where you are. This will be great when I am running in the winter and don't want to get hit by any cars. In the states this stuff is crazy! Thanks Matt for the Gear, 2010 is going to be crazy!

After I had a wardrobe change I geared up for the 10km Men's race. Simon Bairou was going to be racing along with, Wyke, Gillis, Milne, Whitfield, and Jones. It was a great field and was going to be a great race to watch. Bairou got out front and never looked back! 5km he was gone and finished with a 28:51! 10km cross country....dear god Kyle and Simon did great and placed 2nd in the team event! Great work guys.

The next day I made it to the pool and put down a 4km swim before heading over to Dave and Lisa's for the yearly party and the first annual ride and Tie. It was a 6km race with 2 partners and 1 bike. I didn't really understand the event until it got started. I figured I would run the whole thing, which as my partner Jody explained to me wasn't the best way to go. Jen and Mike went out hard and got us on the turn around. I later learned the more switching you do from Bike to Run the faster you go...more energy saved! Lesson learned..haha.. It was a great night and everyone involved did awesome, including Richard Pady and his wife pushing their kids in a stroller..amazing!!

Thanks again Dave and Lisa and to all who were there!!

Personal Training

2009-11-25T07:47:00.000-08:00

I was training clients last night at Kim Gym and I was having a blast and thought to myself how great it is to not only be a professional athlete but also a person who loves their job. Training is tough, don't get me wrong. Waking up at 4am every morning, being on call for clients all the time and then heading back to the gym, when most peoples days are over to train some more. I know some people say it is easy but stay motivated 24 hours a day, be on your feet most of the day and be there for people who need your help, with no time to rest....Try it out and tell me how it goes. I am one of the lucky ones who has only had mono twice from not resting haha.

I get asked by cleints if being a professional Triathlete is your dream and will I win the big show one day, and too be honest my goals are to be ranked in the top 10 in Long Course Triathlon but not to win, that would be a bonus. I love working with people, giving them the skills to do what I have done and help them lead a healthy life. Also I enjoy providing for my family and going out with Shannon. Not going to sacrifice that!

I have formed some great friendships along the way with training and helped a lot of people through difficult times. I am super excited about the path I have chosen and thanks to everyone who has been there along the way. Also to my wife who puts up with my blackberry going off every 2 seconds Thank you and I love you Shannon.

Lift Weights and Run!! it's good for you..haha

Trainer or Outdoor Riding?

2009-11-22T16:41:00.000-08:00

As most of you know the weather in Ontario has been, how you say, ridiculous. Today was 10 degrees outside and no need for a winter jacket or even snow tires on my bike. I headed out with Larry, Glenn and Brian today for a Aerobic 3 hour ride..Brian averaged about a 150 bpm so he was working a bit harder...so kidding Brian! It is great to be out riding right now and back into the groove of things. It was also great to hit the road and want to ride. I find during the months of October and November my motivation to ride decreases as the weather turns.

The past couple of weeks my motivation is back and I have cranked out the trainer pretty much everyday! 2 hours is easy! I find the computrainer an essential tool to get me faster on the bike because it doesn't lie. You put it at 300 watts and it stays there and you can't take it easy or avoid it. When doing tempo work it really forces me to suck up the pain and push my threshold. Don't get me wrong riding outside is a blast and great for mileage but power is needed to keep progressing in this sport of Triathlon.

After looking at the splits in Clearwater I am going to have to walk harder then ever because sub 2 hour seems easy for some of these professionals out there. 2 weeks South Carolina, Sean and I are putting in the miles and getting ready for 2010. Bike splits are going to be insane!

Over the winter anyone who wants to put down my miles on the trainer you know where to find me...!!! Keep the good weather coming!

Incentive Program

2009-11-18T19:01:00.000-08:00

I have decided to set up a little incentive program around Gears Bike shop. I am super excited to have them behind me for the 2010 season and thought of a great way to help them out. My goal for 2010 is to get people on their bikes and getting people in shape riding, which is the best cross training you can do for running or weight training. I talked about it with Shannon and I have come up with a plan! Oh yes a Plan.

If you know someone who is looking for a bike, gear, fitting or anything to do with cycling you can send them my way and in return I will give you free training sessions at my gym, which, funny enough is located across the street from Gears. Not bad eh! Also sessions will range depending on the purchase of product. So help with a sale of a bike and you get 3 sessions, which is 240 dollar value.

Really think this is a great idea to get new people involved in cycling and also helps you stay in shape!!

Mid-Winter Training Camp

2009-11-16T10:16:00.000-08:00

I want to get 2010 started off with a bang so Sean and I are looking to head down to South Carolina and train. Leaving on the Tuesday night and training until Saturday, when we will return home. I will hopefully have my new Specialized Transition by then so I can get comfortable on it before the winter season!

If anyone is interested in a little mid-winter road trip let us know. We will probably stay near clemson, which puts the pool around 30min away!

On another note training is going great. The pool is my new home because I am there everyday getting my a#$ handed to me. Loving it though..haha

Just came from a solid in the secret trail..oh yes..the secret trail. Feeling good and just loving the training right now!! Except I came back with only one sock...upset tummy haha

New Ironman Pro Membership

2009-11-12T18:56:00.000-08:00

This week a new membership came out for Pro Athletes who race 70.3 or Ironman events. WTC has made a membership, which costs 750 US, and allows professional athletes everywhere to race any event at anytime. They also explained that the money raised will be used for anti-doping costs.

Thoughts anyone?

2010 Gear Up

2009-11-12T11:45:00.000-08:00

So the colour scheme has changed for 2010. Pink is out and Red is in! Was over at Gears Bike shop the other day and was able to get a sneak peak at my bike for 2010. I will be riding the Specialized Transition Pro. This bike is Crazy! Not only did it win the Prologue at the Tour De France but guys such as Macca and Tj Tollakson, who are throwing down the fastest ride splits in Ironman ride it! I am super excited to get it and start training. After talking with the team at Gears I can see why they are one of the best bike shops around. Not only do they care about their cyclists but they are also super knowledgeable about everything to do with bikes. Head over and check them out! 2010 is going to be great!

I have started back into light training for 2010. I fell weird not heading to Florida right now and getting ready to race the 70.3 World Championship but on the other side of things I am able to recovery and get ready physically and mentally for the long winter and the large amount of training I will be doing! To allow the pro's and age groupers who are racing good luck!!

Many athletes have asked me what the plan of attack is for November and what to do during this time? It has taken me many years to finally say a break is needed over the month of November. Not totally off but running for me is fun right now and just enjoying being out with friends...who I usually can't run with because of the speed I am training at. Also I love getting out on the Mountain Bike with Sean or Bob and just kidding around! This is why I do the sports because I enjoy it, not because it is a job. I am however getting ready to swim fast. I have talked with my coach Mike Rutledge from Mississauga Aquatic Club and the goal is simple. 26min for 2km in the water. I was hitting 28 last years and that just doesn't get it. I kill myself on the bike to catch up and then I am burned on the run. Time to swim.

So to everyone enjoy a month of fun training and plan the goals for 2010. Always good this time to thank the people who have stuck by you over the season wether it be sponsors, family, training partners or friends!

....In saying that thank to;

Gears Bike Shop for supporting me in 2010 and gearing me up with the fastest cycling bikes and gear around
Saucony Canada who has the best racing and training shoes ever made
Cera Sport who is keeping me hydrated during the long training sessions and races.
Xterra Wetsuits for keeping me fast in the water..even in a non-wetsuit swim
Sable Water Optics for allowing me to see in the water! They are the best googles
ISM Saddle...no saddle sore or bum pain..need I say more?
The Running Company for being there since I was an age grouper back in 2004
Altitude Tech who lets me feel like I am living in Colorado at 9 000ft!
LG for Gearing me up with the fastest Aerodynamic Helmet around and light carbon shoes
2XU for the best compression around
Trigger Point Therapy for keeping me injury Free

Also I have to thank my coaches Mike and Lisa who deal with me on a day to day basis....trust me that is tough!
and last But not least my wife Shannon and Rufus who are my two biggest supporters, when I don't want to she is the one who tells me to get out there and train. Love you Babe.

Sorry for the long post but had stuff to say!! Good luck guys in CLEARWATER!!!! RICHIE WIN IT!!!!!!

Great Weekend Away

2009-11-09T08:35:00.000-08:00

What a great weekend!

Shannon and I were going to drive to Chicago but thanks to a close friend we ended up flying down! We left bright and early to Chicago boarding a 8:15 flight. We landed and were off! Shannon and I headed to the Magnificent Mile, which is actually pretty neat! We went to town hitting all the shops along the way. Of course we got a few things!!!

We finished off our day and headed back to the hotel for 2ish then got ready to head to the fight. Now the funny part about this is we kept asking people were the fight was and nobody had a clue! We were getting a bit worried until someone said it is 22 miles outside of town?? Weird. So off we went! The Undercard fights weren't that great..so Shannon took a nap and I got a Fedor Shirt!! Now for the main event! Fedor vs. Rogers.

Rogers got a stiff jab out of the gate on Fedor and broke his nose. The crowd was going crazy chanting USA....I guess it's what they do. The Fedor got in some bombs until he was mounted by Rogers who landed a few heavy blows! Now Shannon and I had to think fast. We wanted to see the fight but being in the middle of no where meant we had to act fast at the end of the fight to get out and back to the hotel...22 miles is a long way back! 2nd round began and again Rogers put the pressure on Fedor who was bleeding from the face. Then it happened! Fedor stepped in, faked the shoot and gave Rogers a right hook that landed square on the chin of Rogers sending him to the floor!!!! Man what a fight!! As he was hitting the ground Shannon and I ran out the door got a cab and made it home!! So good! We jumped on the plane in the morning and I was able to get in a game of golf on Sunday!! haha

Back to Business now. Great Practice this morning now heading out for a 2 hour ride!

Weekend Festivities!

2009-11-06T15:34:00.000-08:00

This weekend is huge! Main fight event in Chicago. Oh yes, the windy city! Shannon and I are heading out tomorrow 6am to catch a flight to the Strikeout Fight to watch Fedor!!! So most of you are like who is this guy Fedor and why does he get to exclamation points!! haha He is the best fighter in the world. I googled him, I know. He will be taking on Rogers, who is a big dude, but Fedor is undefeated and looking to take another win. Ideally Fedor and Brock Lessner would be a good fight, but lets me serious! Lessner will get dropped!

Amazing! So this morning I headout out early to Lisa's house to do a 3 hour training ride which was pretty good. Hurt a bit but haven't really hit it hard on the bike for a month now! Will be taking training off tomorrow to head to chicago then back for Sunday morning! Monday is go time.... Time to get back into things!!

And Now.....

2009-11-05T19:34:00.000-08:00

I am never saying I have exciting news again. After 5 different people asking if my wife was pregnant I have learned my lesson. Right now Shannon has to deal with me and Rufus and many of you who know me that is work in itself.

Still going to make you wait....

Want to do a huge thank you to Ian at IMFIT.CA and Younique Cycles.ca. As many of you know the past year I have been with Guru and IMFIT.ca. They helped me with bikes, set-up, VO2 max testing and just being a great guy to talk too. I put my all into helping Ian because I truly believe he is guy who is very passionate about making people better, faster and stronger. I also recommend anyone in the Area to check out his shop located on Main St. In Milton. If you want to get fast then heading to Ian is the way to go.

Now for the exciting news......

Our Personal Training Studio, Kim Gym (after the owner Steph Kim) is located in Port Credit Mississauga. We have a great facility, which is for private personal training and attached to the gym are 2 yoga studios. Across the Street is Gears Bike Shop and on the South East Corner is SPC Physiotherapy. It has taken a bit of time to get everything set up but there is a huge opportunity to make Port Credit a powerhouse for athletes!! Training, yoga, cycling and Physio...what more could an athlete ask for!

So....

In 2010 I will be riding for Gears Bike Shop on a 2010 Transition Pro. I am excited about the new partnership and what it can do for both companies as we get bigger into the future. Gears is a world class shop with amazing mechanics, bikes and anything you need to cycle. I am super pumped about the Port Credit Area! PC WHAT!! just kidding!!

More To Come....no babies

Road 2 Hope Race Report

2009-11-03T18:15:00.000-08:00

So...marathon... one word...hurts!

Ok, so now it is over and many people asked what I was looking to do. My goal was to hit around a 2:48 marathon, and I ended up doing a 2:51:33...this is how it went down.

Going into the race I was a bit nervous. Not because of the distance but because I was scared I would have no one to run with. I was going into the race with no knowledge of the pain I was going to feel. Lisa and I had a plan and I was going to stick to it as well as I could!

I race started fast and right away I was sitting in 8th overall. I ended up running with a guy named Roger, who was great to work with! We each took a Km and held around 3:53 per km. At the 21km mark we were sitting around 1:22 and by the time we hit the 30km mark we were at 1:58! This was perfect we were right on pace for a 2:48 ish marathon finish. At the 21km mark we headed down...and I mean down the Red Hill Valley Expressway, which was 8km of pain on the quads. This I believe set up the last 10km to hurt as much as it did......

Before I get into the pain, I must say the weather was perfect and I had a kit from Saucony, which was perfect. Arm warmers, singlet, shorts, Type A3 Racing flats and 4 gels tucked away in the arm warmers. Thanks again Mike for making my first marathon feel not so bad in the chaffing department! haha

Onto the hurt.... I hit the 32km and started to feel fatigued. I have felt tired before but when Lisa said it would hurt a lot I didn't expect this. I went from 4:00 per km to 4:15 -30 per km. I was starting to fall apart. At the 35km mark I was passed by the lead female and Roger was able to keep with her. Figured he knew what he was doing when it was his 10th marathon! My goal now was to survive and not stop. At the km marks Lisa and Dave got me going by telling me to surge and keep surging until the end! I pushed as hard as I could to get that sub 2:50 marathon but came up 90 seconds short....

I am super happy with my result and have signed up for the Boston Marathon in April. I am still not walking properly today and respect every Marathoner and Ironman around. I have never been in that much pain and for some weird reason am excited to do it again! Thanks to Saucony, Cera Sport and of course LB and Dave! Couldn't have done it without your support and telling me Rufus is beautiful! Oh and can't forget my main crew (Shannon and Rufus)!! Love you both!

Time to rest and have some very exciting news coming in my next blog!!!...stay tuned!

Loyal to the Sport

2009-10-30T12:10:00.000-07:00

With the marathon around the corner I am proud to announce that Saucony Canada is standing behind me in full support! I have been wearing their Type A3 Racing Flat for 3 years now and honestly there is no shoe out there that will beat it! The shoe is light weight, breathable, good support and looks awesome. Thanks Saucony, I am very excited for this weekend and your support!

My coach called me today and it got me thinking. She asked me what I am going to think about during the marathon? I have trained my bum off for this race and the running side is ready to go now just have to get my head around the mental. People always ask me what I think about and I will let you in on a few thoughts. My main drive is my wife She has put up with countless hours of me not being around training so when I race I always look at my wedding ring and say "I can walk for the next week if I have too...not now." My other main drive is taking specific workouts like 13 x 1 mile or running from Port Credit to Milton. It hurt so much but I got it done!

This marathon is going to be great. I have my thoughts in place and mentally prepared for this race. To all racing good luck, I will see you all out there.

Get READY!!

Taper Time

2009-10-26T06:54:00.000-07:00

I am 6 days away from my first marathon! It is nice tapering my long run yesterday was 20 min easy 20 min around 5:50 miles then shut it down for the last 20. I hit the trails off of Bronte Creek, which is inside the provincial park.... This is another one of my secret trails.

I will let everyone in on the best trails around! Oh yes..better then neyagawa and Hilton Falls. This is a single track run were you never cross a road or see a car. You start by entering through the trails of Monarch Homes off Bronte and Dundas and cut into the Provincial Park. From there you go into the camp ground section, cut through camp site 343 then BAAM! Single track. I go on my MTB and it is an hour our and hour back! Running is awesome. You run along the Bronte Creek then under Dundas and into another single track. You see the odd person walking but when you head more north on the trail CyclePath as built a park with tons of obstacles! I have run pretty much every run there this fall and done the fast stuff on the track!

I am feeling good and starting to rest. It has been a while since I have had some down time so to be off my feet at 10am is pretty awesome. They are calling for 12 degrees and cloudy with some serious wind on Sunday so we will wait to see what is in store. The hard work is done now to perform!

Other then that life is good!

Allied Forces

2009-10-21T11:40:00.000-07:00

Oh yes, ladies and gentlemen!! Look at those handsome men! haha. James has formed a great team of Elite athletes to work together and share their strengths to be the best! This is a pic of the elite men!

I have to give a major shout out to Cerasport. For getting me through some serious training. Lisa has been kicking my bum and hydration is key for me to have max potential in this upcoming marathon. On my long runs it was a mixture of water and Cerasport Lime EX. It has tons of potassium and the osmolarity allows me to run, not cramp and the worst feel bloated. My peek weeks I was doing 80+ miles and Cerasport powered me through every step of the way.

Congratulations!!!

2009-10-18T18:09:00.000-07:00

Good news I need to speak of! My brother in law Kyle just popped the question to his long time girlfriend Kelly and they are now engaged. Shannon and I couldn't be happier for both of them as they have just got a new place in Victoria! Let the festivities begin....!!!

4:53am

2009-10-16T01:53:00.000-07:00

Since I have moved to Oakville it seems I am always 10 min early to work so I thought I would do a blog. Kona was on the weekend and I have to give a serious shout out to Rinny for a crazy race at the Worlds. A 2:56 off the bike is silly..haha I just got an email from her and even with a 2nd finish is still talking trash with me! This mean there is no way in hell I will post anything higher then a 2:56 at the Marathon in a couple weeks!

Work has been a bit crazy but clients are working hard so it makes it fun with the weather constantly turning from good to worse. Today I will be taking off training and going out on a course (Golf Course) Serious match today!!

Have a great day and stay warm!

Thanksgiving Day 10km Race Report

2009-10-12T14:43:00.000-07:00

What a day to race. The weather is turning quickly and it was a solid 7 degrees out this morning. Shannon was a trooper and held strong to watch me suffer through a 10km!

James Loaring, Mike Hay, Mark Linsmen and I (Team Allied Forces) showed up to throw it down. When we arrived, we also noticed that Speed River and Tayler Milne...1500m Olympian had come to join in the festivities. We found out that they were getting ready for the 10km race next week and were just doing a tempo run...33km tempo that is.

My goal was to hold strong and run a tempo. 35min is my tempo..haha I went out and put down a fast few km's. It was a fun course, which had 5 1/2 laps of Exhibition Park. I knew I was in marathon training because I couldn't go faster or slower just consistent. I felt solid right up through the finish line and just came in under 36! Not too shabby.

2 weeks till the Marathon!

Road To Hope

2009-10-01T05:38:00.000-07:00

November 1st is coming quick! I have a goal set in mind for my marathon, which I feel I can hit. Training has been going great and after a solid 10 mile run on the treadmill yesterday sub 60min and another 12km run in the afternoon the legs are feeling great.

Last week mileage I hit 80 miles and am on my way to another big week. I am still hitting the pool 3x a week and cycling 3 x but the main focus is the run. Guys are going 1:11 off the bike in the 70.3 races and if I want to compete my 1:22 off the bike isn't going to cut it.

This week is another big week of training but keeping most of it to myself right now. Focused on the job ahead. NOVEMBER 1st!

- Quenton Cassidy out!

Milton Caution to all Runners

2009-09-21T18:55:00.000-07:00

I was excited for today's workout. I did a great swim in the morning with Mike and I was off to do a 90min tempo run. The goal was to do a solid 60min tempo and get around 13miles done. It was a light rain, which I was excited for because I find it always keeps me a bit cool. Now for the run.....

Started off great with a 15min warm up. I ran along the paved path, which was made for runners. I was around 3miles into my run when I heard someone yelling. I looked to my right and some guy in a beat up oldsmobile was yelling and all I could make out was something about runners need to get off the road and a middle finger in the air? I shook it off and kept on running. I was around 6 miles in and again I heard someone yelling? It was a different guy! I couldn't believe it? I didn't smell bad and I was running on the path? I waved and again I was given the finger. At this point I figured it wasn't my day for running outside, although I was running great! ..... On my way home I was still doing my tempo run and ran through an intersection, with the little white man telling me to go and what else could have happened but a car hit me!! The lady in a Ford Edge was not paying attention at all, looking the other way and on the cell phone had me up on her hood. Luckily i braced with my arm and ended up on her hood, but honestly how hard is it to look both ways.

So that is my running story. Quenton Cassidy has had a long day and going to bad after a serious episode of CSI MIAMI

Montreal Pictures

2009-09-21T18:52:00.001-07:00

Thanksgiving Day 10km

2009-09-20T18:56:00.000-07:00

Look at me posting 2 x in the same day!

I just got off the phone with James and he told me about a 10km race in Guelph that uses Qualifying times! It is the 10km Thanksgiving Day Race on October 12th.

Supposably in Guelph, this race made front page news because people were upset with a Qualifying time. Many runners felt that would not allow them to race. I have looked at the times and to be honest if you train hard enough you can attain the times. Males is below 43min and Females is under 48 min. Seems like reasonable times right?

I have signed up for the race and am calling out all runners and triathletes to come and play! No excuses October 12th - 10am race start!

...Quenton Cassidy out!

Call me Quenton Cassidy

2009-09-20T08:56:00.000-07:00

After a solid effort in Montreal my body shut down (may have been from the alcohol consumed after the race) but it was time for a rest. I took Monday and Tuesday off, and just focused on getting my clients into train. It was nice for a couple days not to worry about getting a run in or heading to the pool. By Wednesday though it was back to business.

I met up with Mike at the pool and it is time to get my swim going. We hammered out a serious 300m set and I was hitting them around 4:20, not too shabby. Going to have to get much faster then that! Thursday was a 2.5 hour bike into a 30min run but Friday was a bad azz training day! Sean Bechtel and I met up for a 3 hour tempo ride. The weather said sunny but it seems every time Sean and I ride together it has to rain! So 60 min into our tempo ride the sky opened up and of course it rained again! This time I was ok with it and just smiled it off! We ended up doing 100km in around 2:47. Not too shabby and off the bike we dropped a moderate tempo 30min run. Should have been easy but we seem to always be racing.haha

Now for the weekend! My new alias is Quenton Cassidy. You have to read Once a runner to understand where I am coming from. My only goal right now is the Marathon coming up on November 1st. I would love to drop a sub 2:45 marathon, which I know is attainable. The run for today was as follows: 15min warm up, some strides, into 10x 1 MILE!!! 2min rest in between each Mile. I decided the best way to get it done was to head to the track. Mentally it was going to be tough. After all the mile's were complete I averaged out around 5:45 per mile. Rufus helped me on the last mile and dropped a 5:42 mile! That's my puppy.

Off for an easy run and ride will keep everyone posted on the Marathon training

Demi-Esprit Triathlon Race Report

2009-09-13T17:52:00.000-07:00

Leading into the weekend I was feeling great. I have been doing a ton of training really focusing on my run. I was excited to get to Montreal and see the course, which is mentally tough! The 2km swim was in a water basin, the bike was on the race track (20 laps) and the run was around the swim course (4 laps) The course was located on the island where Expo 67 took place. I was told if it is a windy day it would be fun on the race track! Of course it was windy!!

We drove down on the Friday, which left us little to do some race prep because the race was on Saturday. Morning came quickly and I was ready to go. The race started fast and I was able to get out front with the lead group. My swimming is getting much stronger and I came out of the water in 28min. I transitioned fast and got onto the bike! I was feeling good and ready to throw down a serious bike split. My goal was to average around 40km an hour and put down around 290 watts. The head wind was a bit tough but I was able to fight through and come off the bike in 2:12, which is right were I wanted to be. Time to Run!! I was excited and legs were moving fast. Mentally, I was ready to hammer and started putting down sub 6min miles right away. I figured it was time to go fast!! First lap was awesome, 5 miles in I was sitting around 30min, which was right on pace. I was told by the lead bike that I was 2:30 down on the leader and tried to pull him in. Jerome was looking strong and I couldn't pull him in! The last lap was getting tough and I finished with a 1:23 run. Finishing time was a 4:07 and a 3rd overall finish. I am super happy with the result and will be working a lot on my run. I need to be throwing down a 1:18 to really be in the top 10 internationally!

I also have to thank my support crew for this race. My wife is always great to have with me. She doesn't mess around and keeps me going strong! Also to Steve and Sam! They are my celebration crew and took care of the night festivities. I have never seen so much champagne. Also couple other shout outs!

Mark "the ironman" Parsons just completed his first Ironman in 11:15! This is a guy who got bird poop in his eye and caused a huge viral infection and was on antibiotics right up to the race start!

Also to Sean for killing it at Muskoka and taking a 6th overall! Killer buddy! Also Richie you are an animal and what can I say Marinda...you killed it! Must have been the marble slab we had before the race..haha

Next on the list is the Hamilton Marathon...in serious training mode. Time to become a runner

LG Superleggera Aero Helmet Review

2009-09-04T12:58:00.000-07:00

Louis Garneau just sent me the new Superleggera Aero Helmet. It came out in 2008 and is similar to the Rocket but has a golf ball effect on the front. The idea is to resemble the flight of a golf ball to decrease the wind resistance flowing over the helmet. I was able to test it out yesterday. Sorry everyone I wasn't seen outside, but on the trainer. I really like how the helmet fits. It is comfortable and fits my Oakley Radars, which was always an issue with other aero helmets. It was a ton of air flow so I won't over heat during a race and it is easy to adjust on the back! I am so excited to race this helmet next week.

Also Louis Garneau's Tri shoes fit great. They have been a solid shoe that allows for fast transitions and comfort! What more do I need! Now I will put them to work on my Guru Crono Pro!!!

Thanks Karine and LG!

Demi-Esprit Triathlon

2009-09-02T12:02:00.000-07:00

It has been about a week since I have posted a blog. I would say that is a good thing! Means I am training hard. I am feeling good...tired...but good. Sean and I headed up to Meaford for a weekend training camp. The weather could have been a bit better for us but we got the job done.

I am really excited for the Demi-Esprit in Montreal, it will be fast! I have my goals, which I think I can achieve so now I am in my last week of preparation before I get ready to drop the hammer!

Mark Parsons will be joining me in this adventure to Montreal and he will be doing the Full Esprit race, which is more mental then anything. Picture running 26.2 miles on a course that is only 3 miles long! That is insane! He will do great. I am heading off to nap right now. Just took my bike into Younique Cycles for some pampering after getting poured on over the weekend! Also Bob was a great help today putting on his fins as we did an open water swim. He really helped simulate the guys I go against in every race!

PS. Shannon and I have just sold our house in Milton and will be moving onto the Neyagawa Trial in Oakville! Our house will be closing in May and we couldn't be happier!

Will do a big email before I head to Montreal!