Wintercross 5km and Ride and Tie Event weekend

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

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?

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

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

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

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

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!!!!!!