Race Report

First off, little update for everyone Victoria Duathlon is not in Guelph! I sort of messed up the directions and forgot the race was in Waterloo..around 25min extra drive..whoops!

So I started off solid showing up 25min before the race start but got my bike into transition and got out for a run. Ok, so here is a lesson in doing a triathlon or Duathlon....always check your bike! I switched over my wheels and put my 808 on the back and didn't notice that my hub was loose. This caused my wheel to rub against the frame. Yes my pink lady now has a nice little mark on her. Also, least I know now I can hold 320 watts for 30km ...and still have a pretty good bike split.....7th overall bike split avg 39km...I really noticed the friction on the down hill!

So the first run was solid. The boys took it out hard and came into transition in the 2nd pack. Ran sub 14 not bad. Got onto the bike and hammered my ass off! Made back a few spots and held strong into the 2nd run...not that quick 15:11 for 4km yuck! It was well deserved about a stupid move on my behalf!

So got home and onto my Trigger Point rollers to take some of the lactic acid out of the legs. The next day I was ready to go! I was feeling really motivated after not finishing what I wanted to finish at the race! So here is what I did so far!

Tuesday: 2.5 hour bike. Stay above 200 watts and cruise it. Focus on proper fueling into a 30min run. I really felt good on the run. PM Headed to swim practice. Main set was 4 x 10 x50 min on 50 seconds with 100 recovery after every 10! Felt really good!


Wednesday: Swim practice in the morning. Main set was 2 ( 3 x 300m ) pull, Dps and 3 x 100 on 1:40 ...yes Buddy 1:40..haha...I will get you on the bike!

In the afternoon I met up with Mat Reid and Brian Miller at the track! Main set was 10 x 1km. I was excited and scared for this set all day. My Goal was to keep every km below 3:30. We had a nice wind coming at us down the home stretch, which made it fun.

Here are the splits:

1) 3:25 2) 3:23 3) 3:25 4) 3:27 5) 3:24 6) 3:27 7) 3:30 8) 3:29 9) 3:30 10) 3:30

I was shattered but held strong the whole run. I used Cera Sport EX1 to keep me hydrated out there and it is the first drink that really sits well in me and allows me to hammer and not feel like I am going to through up!

Tomorrow is a big bike and run.. time to get fast

Wedding and More Wedding

So training week ok over the past couple of days. I first had to take care of business! I was the MC at Jen and Mike's...now Amaral! Wedding. It was a great night and Both of them looked great. I must say it was nice to be on the other side, knowing how hectic the planning of a wedding is! The food was great and once the music went on Shannon and I were out there shaking it up! Ps, my wife looked amazing!

So earlier in the day we had a rain storm, which stopped before the wedding. I saw a window to get out there and ride but it ended up pouring buckets on me! I took my road bike out so it was ok and to be honest, quite enjoyable. All I could think about was that cover of Lance Armstrong's book WARS! Now I just need to ride like him..haha

After that bike I was able to do a 30 min cruise run...just get out the cob webs and shed a few pounds before I put in a ton of food.

Today was great. Shannon and I slept in a bit because Swim Practice was cancelled. My coach Mke was racing in Quebec at Nationals and with the help of my Xterra wetsuit set a new Provincial Record of 4:14 for 400m. To anyone reading this who doesn't understand times that is fast....like rocket up your bum fast. Mike thanks Xterra! I was able to get out onto the bike today with the help of Derek.

Lately the weather hasn't been cooperating with us and we have had either warm, rainy days or sunny windy as hell days. Today was the windy as hell days. I got out onto my Crono for a tune up before tomorrows race. My main concern was figuring out what wheels I was going to use. As Shannon explains it, like picking out what shoes to wear with her dress. haha I decided tomorrow I am bringing out the 808 on the back and a 404 on the front! Going to be fast. I then got out for a run and was feeling fast. The saucony flats are fast and should do well tomorrow!

I am excited to get out and race with all my tri buddies. It will be good to mingle and race with them....main threat is Sharratt..haha! Love you buddy!

Will let you know how it goes!

Training

This week has been a great training block. I have been running and swimming very well. It is Mike's goal to make me come out into the lead pack and that would be crazy! That also means swim everyday! The running is flying my favorite set was 2 x 2km! I was flying and avg around 5:40 per mile! Solid.

My Guru Crono has been rebuilt ad made stronger! I am really excited to race this Monday in the Victoria Duathlon. Going to be some solid competition!

Had a solid workout yesterday too. It was a breezy 65 km/h wind so I went riding. Goal was to hammer around 250 watts then off the bike for a 90 min run. It was a great run because for the first 45min I had a serious tall wind. I smashed the run. The run was as follows. 20min hammer 10 min easy then 8min hard 8 min easy until I get to 90 min. After a swim practice I was good for the night.

I was supposed to have an easy day buy a client wanted to do a bike to run and I couldn't resist..haha Just got out of the pool now time for a nap!

RACE REPORT

First off, I am excited that Trigger Point is now one of my sponsors! They are the best Therapy kit out!

So after getting stuck in Puerto Rico on the Thursday, Lisa and I finally made it to St.Croix. On the Friday we got into the water to test out my Xterra FastSkin and my Sable Water Optics! Xterra's suit was tight and fast and I could see everything with my sable water Optics! I must say I love swimming in the Islands when you can see sting rays swimming below you! Amazing!

After getting out for a little prep on the Saturday I was feeling awesome and ready to race Sunday.

Sunday came quick and like that I was putting my Guru Crono bike into Transition. My Pink Crono stayed at home and I brought out the red Crono, which looked fast! I then put on my new 2XU Tri suit, which was a pretty blue! Love it.

I got into the water right away to warm up. Xterra was everywhere in St.Croix and I was excited to see how well they are doing, not to mention how fast the suit is! My goal in the swim was to get onto the feel of the guys and safe my energy for the bike. That is what I did! I came out of the water in the 2nd pack and got ready for the bike! I passed 7 guys on the bike. It must have been the best fit and Retul in the business from www.youniquecycles.ca! Ian made my Guru Fast! I was feeling great and ended up avg close to 300 watts for 90km! Not bad but when the lead pack was a group of 6 it was hard to catch up!

Into the run I was feeling solid. I was fueled but knew I lost a lot of sodium on the bike. The first 10km of the race was awesome and my Saucony Flats were going to town! I was hunting people down and passed a couple more pros and then my lack of sodium caught up to me! The last 10km was tough but I learned how important fuel is on this race.

Goal for next year is to get out training more down south to get ready for the heat.

All and all I had a great race and saw a lot of potential for the season!

Here are some more pics and thanks again to everyone behind me!

Update and Race Pics

Sorry I haven't written in a while. After coming back from St.Croix it has been all business! I had a solid recovery week then started to pick it up! Swimming is going great! As Joanna Zieger told me, get my ass in the pool and swim. Mike has been awesome to get me swimming fast!

Yesterday was a solid morning swim...yes morning swim! 4 hour bike then a 5km run off the bike and threw down a solid 17:30 on the treadmill. Felt good
Today was another swim with a 15min warm up 2 x 2km run. The run was feeling awesome and excited for the Duathlon on Monday!

PICS!!!

Believe in the Run

I had a great workout with Jen on the weekend. Saturday we met up at Neyagawa and the plan was to do a 2 hour TT and off the bike go 60 min tempo! Also we were running in the Neyagawa Trails, which is all hills! An awesome 5km loop. This day was to see all the training come together and get some mental toughness behind me going into St.Croix next week.

The bike felt great! I got right into the groove and was smashing it avg around 270 watts into the first lap. I also want to apologize to all the riders out there who kept waving at me. I wasn't really in the mind frame to wave back! I will on my road bike..haha The 2nd lap was going strong. I finished off my bottle of eload from The Running company and got a gel into me and turned up the tempo and avg 280 watts for 2 hours. I did a quick cool down on the bike and got my shoes on! The goal was to run just over race pace. I was able to finish the 5 mile hilly loop in 30:50! Not bad at all! Feeling good.

I was smashed after that workout and headed to the pool for a little 3km swim!

Sunday was good. I did a 4km swim with Mississauga and then did a cruisey 2 hour ride!

Monday: Woke up in the morning and it was pouring rain and there was no sign of it letting up!

It was also the Boston Marathon. I was excited to watch it unfold and watch Kara Goucher take the win. I must say she is amazing to watch and how hard she trains is inspirational! With 600m left Kara was out kicked and came 3rd! Still a great effort for her 2nd marathon!

I got inspired after that and decided to hit the rain. I headed to Hilton Falls and did a 10 mile run. It was an amazing run and it all came back to why I run. I was by myself, working hard, and knew that I was the only person out here working! What would Lance Do! He would bust his as 24 hours a day! ....I even stopped and took it all in half way through my run and smiled! I love training!

Everything is ready to go for St. Croix. My Xterra Fastskin is ready to go fast. My 2xu Tri suit is ready to take the heat! Sable goggles will let me see everything out there in the water! ISM saddle will keep my butt comfortable on the long ride. And where would I be without my Bike Sponsors Guru Bikes! Thanks Ian and Younique Cycle! The best fitter around! You want to know how I go fast call Ian! Also The Running Company is Oakville has been behind me from the start so Thanks to everyone!!

Time to kick Ass This year!!

Pics! Good Friday

I find Running pics make me look fat..haha!

Enjoy