Tapering Down

I have had a couple wicked days of training! After the smash fest on the weekend it was time to cool it down for Chase...which is no longer the chase! Come on lady professionals! We want to hunt you down!

Tuesday was a good day. I had to put the fast back in my legs so I headed to the track. I had Jimbo Slice meet me there after he did a killer swim of 200's! The set was a 15min warm up 4x1km then shut it down. Feel fast was the key of the workout. I was feeling great and had some solid splits! 1) 3:32 2) 3:29 3) 3:19 4) 3:27. Wanted to see what I could do on # 3 haha. Then I called it quits during the evening! Sorry Mike for not making the swim, have to work sometimes!

Today was great. Jim Met me at 4:45am at the gym for a build bike workout into a run. I forgot my watch so we did it by songs. After a 15min warm up we did 5 x 5min hard as you can with a song easy. We were moving and feeling fast. Off the bike we had to run a 10min run at race pace. So for me was 3:43 per km around 6min mile pace. It was feeling good. Excited for the weekend in Muskoka!

Here is the morning set up at the gym, with Tara representing the morning crew at 5am! Also I put up a clip of my trip to Mt.Ventoux! Was looking at my camera and forgot I had movies!

Feeling Today already

I was feelng great yesterday after a solid workout, even had a solid golf game! BTW AVG Power yesterday was around 582!!! Woke up this morning and it felt like I was hit by a truck! My legs took some serious punishment over the weekend and today was the day I felt them! I had a 7am swim practice with Mississauga this morning and when you can't kick that is no fun. My coach Mike wanted to put the hurt on me too..haha

The main set was

6x50 hard
200 negative split
100 easy
4x75 (50dps 25!)
200 negative split
100 easy
4x75 (25dps 50!)
100 easy
200negative split
Then 8 x 25 all out

Lets just say Mike felt bad for me and let me use a pull for the 200 set...I was struggling to hold 3 min .haha all good rest time!

ALL ABOARD!! THE PAIN TRAIN

First off, have to thank James for the name!

What a solid day today of training. Headed to Guelph to join the PTC group in a ride. The workout was 35km warm up 20km Tempo, then 15km threshold! We had an issue with keys (Hewdog) so we headed to Waterdown. The warm up was solid and we all expected an out and back. Steve had the route planned...so we thought! The 20km Tempo was solid, James has the wattage but I believe we were around 250-270 watts. Then the pain started! My goal was to lay it out there and see if I can hurt anyone! I was trying to stick around 310 watts + I was a ball of mess after that ride and laid the hurt into a couple of the guys! The group of guys were amazing to ride with. The consistency was great and we all worked together and kept each other motivated! As James put it we are the Magnificent 7! The Group consisted of Conor (Youngblood) Hammond, James (Ride the Bone Loaring), Hewdog (I lost my GPS) Hewick, Mike (Bionic Man) Hayes, Adrian (I have a P3) Del Monte, Dave (I train with Kenyans) Sharratt and Tyler (Joanna and I ride the same bike) Lord..haha

Off the bike the boys ran a 40 min run and I had to shut it down after 20 min.....had a golf game...I shot an 85 today! Solid day of training!

Muskoka is coming fast and ready to race!

Also I tried to get Annika out on the ride but she wanted nothing to do with it!

Day 5 ...and Training!

I think I am finally over the need for coffee. Woke up had my normal breakfast and usually have the need for a coffee...but not today! Had my tea and off to work I went. Also went out for dinner tonight and no drinks!! I must say I have been adding Lemon Juice to the green tea and it was cleaned me right out! Good Times.

So training today! It was a solid workout. I met up with James, Mike, Dave, Tom and Steve and we were going to do a serious brick! For the guys it was their first brick of the season so we were a bit conservative.

The workouts was 3 x 6km on the bike into a mile run. Drop the times each one.

The first bike was a tempo, which we did as a TT with a bit of drafting! Off the bike I stuck a 6min mile. The next two we had to drop the times. The second bike we went out a bit harder and formed an echelon, which gave each of us a 5 second pull at the front then recovery. Off the bike the guys were moving and James, Dave and Mike did a 5:35 mile and I came in with a 5:42 not too bad after yesterday's workout. The last was all out. My goal was to really work the bike and hold steady on the run. I did just that and threw down the same pace as the last mile. Solid day at the office! Excited for the weekend.

Also I just probably saw the funniest movie ever! The Hangover! I haven't laughed so hard in a while, especially when they find a tiger in the bathroom..."there is a jungle cat in the bathroom" Funny!

Tomorrow is a long bike, swim and spending time with my wife!

Milton photos and Day 4

It is day 4 of my no coffee, no alcohol and no junk food. It was not a good day. Hopefully my body will start to accept the fact that for 1 month I am making my body a temple. I think the hardest thing is in the morning. Being at the gym for 5am and waking up for 3:50am takes a toll on my body. Ps, Green tea isn't as tasteful as coffee! I made it through and really focused my attention on the training. As everyone knows I decided not to do Conneticut. This meant more time for training. I have been really working the swimming and I think it will pay off in Muskoka! 27min would be awesome!

The workout today was crazy. Just the look on paper was enough to make you want to curl up back in bed. 10 x Bell School Line top to bottom then a Time Trial to Milton (roughly 55min) at race pace. Jump off bike and do 4 x 1 mile below race pace. Mat made me work and I threw down Nothing over 5:40 per mile. My best was a 5:33. Not bad! Then back on the bike and Time Trial home. I was feeling fast today and ready for tomorrow!

I will be swimming in Caledon with Darren, then heading to Guelph to meet up with James Loaring. Going to be fun, we haven't met up in a while to train together!

Wheels for Sale!!

So I have 2 sets of wheels sale right now

The first set is my 100mm Blackwell Research Wheels Tubular 700cc. They are great wheels and compared to a disc are the same with 0 % drag. I have only ridden them on races and they go fast. They also have a special spoke just helps with the wind so you don't get tossed around! Had no problem in Milton with the 65km side wind! I also have the carrying bag which goes with it as a bonus..haha My sponsor Ian would like to see my on a Hed and can build up a tubular with a powertap! So excited. I am only asking $1600 bucks for both wheels and carrying case so let me know!

Next set of wheels is a set of Zipp 404 clinchers 700cc with a built in powertap pro wired! They are a great wheel to train and race out. If you don't know about power to and find out! It is an amazing training and racing tool, which helps you stay just below your threshold to optimize performance! These are going for $1500 bucks

If anyone is interested give me a shout, they should go quickly!

Training Up to Date

June is a big month. Finally into the groove! Nice weather, weight is good and feeling healthy! My buddy Steph and I had a bet for the month of June. No coffee, no junk food and no alcohol! I am now on Day 2 and let me tell you it is going to be a bumpy ride but a good one. I am allowed green tea to keep the caffeine flowing in me!

Yesterday was great. Legs were a bit tired from the race but hit the pool in the morning with Mississauga and was hitting 50's in under 40. Solid for a recovery swim. Ended up doing around 3400m then headed back to work. The day was looking crappy out but motivation is at a high so mounted my road bike and headed out! It was rainy and cold but as Lance would say he is busting his ass on the bike and so am I. Thankfully I had some company, Brian who I train. I made him go do 2 hours before me then I met up for the last 2....he is a trooper! Legs were feeling great after that!

Today was all about the run. I am still trying to get that gear I had last year to kick and hurt on the run! Today did just that. Headed back to Neyagawa with a team of runners. Their goal was to break me. Jim started off the First Lap and pushed the pace. We went 35 for the first lap, which is solid then dropped it down to a 34 on the 2nd lap. 10 miles in I grabbed my Cera Sport Ex1 to reload...trust me no coffee makes you need something in the body! Onto the 3rd lap Jim gave the baton to Mark the Elk Parsons who trotted his way up the hills. Mark is a tank running and pushed me hard, I wasn't letting him go though! I dropped the hammer and dropped him and put down a 33 on my 3rd lap. 25km in I hit the road and did some extra running to get to 2 hours. Not a bad day out there. I refueled and have the 2xU compression socks on right now! Also rolling on the Trigger Point because my legs are feeling like mush! Wicked day, starting to get that hurt back!