worth a post

I’m back in Guelph for the  next 4 or 5 weeks.

a. I won’t see Amy until the weekend which is sucky mcsuckster. Thank goodness for skype.
b. I did almost 6 hours of exercise  yesterday (running km repeats + 3hr bike + 3k swim)
c. I’ll get to train with a lot of all stars the next few weeks
d. If it’s not SUPER hot out, I’ll be angry while teaching swimming lessons all day long.
e. Tomorrow morning’s swim won’t require me to ask senior citizens to reassess what “fast” lane means. Instead, I’ll be the one trying to stay out of the way!

Tomorrow looks like a fun day of training/teaching swimming. Looking forward to it.

ps. I stole this video from Mike Hay. It’s from out k repeats on Saturday. I’m the guy who is always tucked away at the back of the pack, avoiding the wind.

one hole, two flats

I’ve been riding a little more these days. In fact, we’re going car less in the fall so I’ll be riding to school every day (about 12k each way). In an effort to prepare for that (and because it’s so nice out), I’ve been experimenting with the fastest route.

And I think I finally found the fastest way home. South on Royal York. East on Queensway. Cut through High Park. Quick jaunt on Bloor. East on Dupont to our place. I’ve got it down to 29minutes. Boom. Piece of cake.

The thing about Toronto riding is that it sucks. That’s right. You have to watch out for:

a. Taxi drivers. Don’t get me started…
b. People opening their car doors when you’re coming by
c. Bus drivers who attempt some pretty heroic maneuvering
d. Other cyclists who don’t like to get passed
e. Pot holes

And I’m not talking about little bumps in the concrete. I’m talking about gigantic craters that can swallow you, your bike, and the five cars closest to you without so much as a burp.  Case in point: yesterday I hit one of these holes and blew BOTH my tires. Both. And I’m not kidding when I use the term “blew.” Because they BLEW. Like bombs.  Of course I was carrying a spare, but I sure wasn’t carrying two. So I got a nice, long walk to the subway.

Training goes well. I ran 7.2k of volume yesterday at what I think is 5k race pace (16:20ish), and today’s swim had 2k of work at under 1:20/100. Like that Loaring? Feel the heat Lokody? See you boys on Monday.

Roll on!

soul food for father’s day

Yesterday at church the Pastor showed this video. It’s the story of Derek Redmond, “almost” gold medalist at the 1992 Olympics. Watch it, and let it get inside you.

The Pastor, by the way, was my Dad and, without question, he would have certainly come for me. 

Happy Father’s Day!

Dear 6X400 on 5:30. Take that.

Last year around this time I swam a set of 6X400 on 5:30 and didn’t make the pace times.  Today, I crushed it. I love payback.

I know it’s only Friday but this week has been my best one for training so far this spring. Couple great swims and bikes, and my best run interval session yet (3k, 2k, 1k at 5k goal pace). Last week was a recovery week (despite the race), and I’m amazed what a little rest can do for me.

Tonight is a long run/easy bike, tomorrow is a recovery swim/run, and Sunday is a long bike. Oh, and tomorrow night my mad crazy dance moves will be lighting it up at a wedding in Guelph.  Sounds like an excellent weekend to me!

Best of luck to all the racing in Montreal this weekend. Go team go!

“doesn’t that bike MAKE you fast?”

I would like to dispell a myth that exists in the triathlon world. The myth goes as follows: buy an expensive bike and you’ll be really fast.

I’m here to tell you that that’s not true. Not even a little.

Muskoka Sprint was this weekend. I went into it knowing I’d only been training aboout 10hours/week (about 60% of what I was doing last year), but I figured my new toy would carry a bit of the load. Turns out, if you haven’t put in time on the bike, the bike won’t shave your time for you.  All things considered, the race was decent. I ended up 6th overall, with a “blah” kind of day. It’s wasn’t super painful; I just couldn’t go any faster. I’m coming to the realization (as I knew was likely, but I was hoping to get lucky) that this is going to be a season of “getting it back.” With all the life changes that have been going on, I’m okay with that. Plus, Guelph Lake II (my “peak” race) is still 10weeks from now. A lot can happen in 10weeks.

Sweet ride, eh? Anyone got some race wheels they’ll sell me?

The bigger news is that Amy completed her first triathlon this weekend! She was a real champ, swimming open water for only the second time, and getting caught in a big downpour on the run. She loved the race, getting a race t-shirt, and getting to tell people her husband had one of those fancy race suits. You can see her in action below. See that dude behind her. Late 50s, and a bit on the heavy side? My wife crushed him.

Overall, it was an excellent weekend. Andrew raced as well, so the 4 of us enjoyed some time together. From the sounds of things, Janelle might have caught the triathlon bug as well. I love this sport!

Game on

First race is tomorrow.

I have no expectations, and no idea what to expect. I suppose I could make a number of excuses about this or that, but that would fill my head with all the crap that doesn’t need to be there.

Instead, I’ll rely on genetics.

I’m related to the good looking fella at the front. Game on.

my new love affair

I guess it’s safe to say: I’m in love all over again. (Amy read this before I posted it, so it’s okay).

She is red. She is black. She is sickest of all the sights.
She is light. She is fast. She will never, ever come in last.
She is hot. She is areo. Nothing rhymes, except a hair-o.
She is my new bike.

And she can motor.

She’s only had one voyage so far–a 95k jaunt with James and the boyz. But she was just oh so smooth. And silky. And delicious. And awesome. And able to do 2X15k at 38.5k/hr and 41.5k/hr (it also helps that I drafted all but 2 seconds of that…thanks for the ride fellas). But STILL!

We’ll race her this weekend and see what she can do.

Ps. My average wattage from Steve’s house (33.2k) to the blue sign (33.4k) was 96watts (calculation based on cloud movement and Sharratt’s glute muscle). That’s all me.

training partners

It’s about time! I’ve finally found some consistent training partners.

We’re still getting to know each other, but I wanted to share with you what I have learned about the guys that have been accompanying me on workouts lately.

First, we have Mr. Raccoon. Mr. R (as I affectionately call him) lives in or near the dumpster behind our house. Each morning he helps me with my flexibility by knocking over our garbage can so that I can benefit from picking it up (and all the crap in it). Lately, Mr. R has been tagging along on bike rides in the cemetary. Yesterday, Mr. R was feeling a little tired from his late nights, so while I rode 2X20minute tempo (still no aerobars, felt the best eva) he worked on his core strength by climbing on gravestones, and then re-fueled out of the trash can. Mr. R is very, very large.

Second, we have Mr. Fox. Mr. Fox has only done one workout with me so far. Mr. Fox (who will certainly not tolerate any shortforms) hid under the bridge today while I ran 2k-4k-1k-1k at 10k race pace (3min rest), and then decided to leap onto the road, right as I was finishing my last interval, much to the annoyance of my already spiked heart rate.

Next, is Mr. Pigeon (here, on da streets, we call him P-Byrd). P-Byrd lives on the corner/all places where people drop food. P-Byrd maintains a strict “save it for the race” training policy. The other day, for example, P-Byrd and I arrived at the same spot at exactly the same time. Thinking that P-Byrd would get out of my way (since I was running, and he wasn’t), I just maintained my pace. P-Byrd did not agree with my assessment of the situation and waited for the last minute to spread his wings in a panic, and smash into my face. It’s all good, P-Byrd. We still tight.

Finally, is Mr. Squirrel. Mr. Squirrel is also referred to as “Mr. Watch How Close I Can get to Your Bike”, “Mr. Can’t Make up His Mind” and “Mr. Dive Between my Spokes” by the other members of our training group. Mr. Squirrel is a true specialist of sprinting into the middle of the road, screeching to a stop, taking two steps back, hesitating, taking another frantic step or two, and then making his move, all while starring at the charging cyclist with his beaty little eyes, and stupid bushy tail. I swear, Mr. Squirrel, when I finally do run you over, I won’t feel badly in the least. 

My new found friends have made training a real adventure. Mr. R, Mr. Fox, P-Bryd, and Mr. Squirrel, you’re 4 in a million.