Swim, bike, run AND give back

Week in the life of DO THE WORK...

2012-01-22T14:50:00.000-08:00

Friends and family,

I am liking this writing RE: the theme of *DO THE WORK* so I think I will make a commitment to continue this theme throughout the season. If you are an Ironman triathlete and reading, think of it as free coaching maybe? If you are family, think of it as "yes, its true, he's crazy". Or if you are reading for giggles, I hope now and again I might motivate you to get outside and love fitness.

This week's theme is a week in the life of DO THE WORK. I've had an unconventional past 9 weeks. I had 2 weeks of good training, then a week off with a bad cold. Then another 2 weeks of good training and again, a week off with a bad cold. Then back on training for a pretty good 2 weeks of training and BOOM, being 40+ rears its ugly head and I throw my back out. Again, another week completely off. This is not optimal DO THE WORK preparation. But it does teach me to live in the day, I can't change what I missed in training, I can only train what I can do today in preparation for tomorrow.

So my back got a lot better after some great massage and ART by my friends at Athletic Edge Sports Medicine. Helen is the best RMT; Rosti's chiropractic/Athletic Release Therapy (ART) put me right and of course, and Dr. Grant Lum is world class sport's medical Dr. After a week with them, some acupuncture, ART, and massage I was ready to get back to work.

My past week of training, and in fact all my training, is available for full view on Training Peaks by clicking here. It also linked to the right sidebar for review throughout the year.

DO THE WORK lesson for winter training:

Winter months afford the opportunity to improve your weakness.
Winter months need a spring racing goal to keep you motivated.

Therefore, my two goals through to mid March is to, a) build swim fitness for the season; and, b) get ready for a fast Around the Bay. To that end, DO THE WORK this past week consisted of key swim and run workouts.

5 swims totally 13.9KM with a key workout Sunday morning with the Kim Lumbson Masters swim club as follows:

1000 swim
1000 pull with paddles
2*500
4*100 on 1:35

5 runs including my first run over 1 hour since Hawaii

3 treadmills runs for precise pace & HR training (minimum 1% grade at all times)
1 run off the bike Saturday

Now it is Sunday night so I will sip a nice California Cabernet and take a look at my work and family commitments for the coming week and work my program. Again, family and work make the world go around so I can race. It is priority #1, and #2. So, Thursday night I have a family commitment at Duke's Cycle to get Meredith fitted on a new bike! And, I have an all-day business meeting which means my opportunity to get to the gym over lunch is not available on Wednesday. So, I build my program around that.

When thinking about your training program, and what it takes to meet your goals, make sure you:

plan ahead
believe
execute
and keep perspective (for example, if you miss a whole week of training!)

A fast Ironman essay: DO THE WORK LOOKS LIKE...

2012-01-05T07:38:00.000-08:00

So a couple of people have asked as follow up to my last blog update re: DO THE WORK; what does "WORK" look like. Here is my take. I suspect the slowtwitch crew would shred this, but here it is.

First, where do I get off being an expert? I'm not an expert of science or physiology and in fact, I have had an Ironman DNF before and 2 run splits longer than my bike splits! I can say, walking for 6 hours and 20 minutes is still A LOT of work. And I can say I have learned a lot of what not to do. I suspect that is why my fast Ironman program is all about simplicity! This said, I have also done Hawaii twice, have two sub 10 hour Ironmans under my belt, two 3:15 marathons, a 1:23 half marathon, a bunch of bike racing podiums, and 10 years trying to get this Ironman stuff right. So here are my thoughts starting with defining 'do the work' then breaking down each part of that equation.

Effective 'do the work' = exercise output + recovery + nutrition. This is to say that we as age groupers try to cram in the workload of swim, bike, run but eat like shit and don't sleep enough! This is because we lead busy lives with work and family and sport. But to be in the best shape you can be on race day requires attention to eating well and taking the time to recover as it does to doing the workouts.
plan your workouts for each week on Sunday night. Look at your work schedule, kids soccer/hockey/dance schedule; date night with spouse THEN plan your workout schedule. When planning your workouts, have Friday as either completely off, or a light workout such as a 20-30 minute swim or 5K run. You want to be rested for the weekend.

TIP: you own your morning before you get to work. Use that to your advantage! Swim with a masters club; get up, eat a banana, get out for a run or trainer ride. The morning is your time before the day goes to pot.

never under estimate the power of the 30 minute run: We are busy. I used to laugh at 30 minute runs and think why bother even putting shoes on. Now, at 40 years old I love the 30 minute run. I can fit it in just about anywhere. Traveling; lunch hours; Sunday night add on workout after a week I don't feel particularly proud of; tired mornings I am supposed to do intervals but just can't get at it. I replace and insert the 30 minute run. Kicks starts my metabolism. I feel good about myself. My day has started.

TIP: 5 minutes easy; 5 minutes regular pace; 15 minutes of tempo or 1 to 2 minute pick ups; 5 minutes cool down.

It is all about the bike: No, this is not because I race bikes for fun on the side. Effective Ironman racing requires the ability to absorb a rediculously long bike ride of 180K and then run 42.2K. Folks, that is rediculous when you think about that volume. We are inside the bubble as Ironman athletes so we can be blinded by the fact, that is absurd! To this end, when I design my program, I am building my aerobic bike base A LOT. How do we do that effectively?

TIP: winter program in Canada is primarily on the trainer. January is about high cadence and building form and efficiency. There is only two ways to ride a bike faster; a bigger gear or the same gear quicker. January I really work on form and keep my HR at or below what I would on race day. February is about building strength. Long intervals of 10 to 30 minutes up and down the gears, lots of slow cadence high pressure on the pedals work. March is about upping the intensity a bit and hill repeats for strength NOT VO2 max though. By that, the hill repeats hurt the legs, not the lungs.
TIP: once the spring comes and you are outside riding PLAN AHEAD. Don't just ride out the door to nowhere. Plan your route and DO NOT BONK! Bonking is the biggest limiting factor as it kills us for potentially days afterwards. Always take extra bars and gels.

Working backwards from race day: This is as basic as it gets folks.

TIP: Mark 8 weeks out from your Ironman. It is from here that it is game on training wise. Broker deals with family that this is the gut check part of season and you will need some leniency on day to day operations!
TIP: mark 4 weeks out from your Ironman and put an X on it. That is simulation weekend. Take a few days rest/easy workouts into this weekend. Saturday is your day to test 180K (I do 200K) with a 30 minute run afterwards and get your nutrition dialed in which includes breakfast. Schedule time to nap late afternoon. Sunday is your day to do a long swim and long run of up to 2:30
TIP: plan your race week nutrition. Do not show up to race site and think right, sandwich and pasta deals all week. Guaranteed death. That is all salt, all preservative, lots of garlic in pastas etc. See nutrition planning below

It's an attrition war: Once off the bike, the fastest person to the finish is the one who breaks last. I have not nailed this yet and quite honestly it is why I keep trying! My fastest IM run is 3:43. I have done two marathons at 3:15, a half marathon at 1:23, a 10K in 37 off the bike. Some research tells me at that speed it should be possible to do 3:30 minimum and 3:20 as stretch. The limiting factor is limiting the losses on the back half of the marathon. That is about strength not speed.

TIP: hill repeats are your friend. They build form and strength.
TIP: Winter and spring plyometrics work helps if you can. In fact, I would argue drop two workouts from swim, bike, run to get these in. They can be done at home. Squats, jumps, lunges, bands, situps, pushups etc. Note: no weights required!

Recovery is a sleep equation. I have seen people sleep 4 to 5 hours a night and be able to perform. Folks, they are not normal. 8 hours a night during big volume weeks is a general rule of thumb. Find a way. And if you can nap (my wife can't!) do it but no more than 1 hour. It's a quick recharge the batteries nap, not a deep REM sleep nap.
Nutrition: My single biggest change for the 2012 season in what I put in because what you put in, is what you get out! I have gone gluten free and finally, slowing way down on alcohol. I am also staying with one nutrition product in Powerbar as that is what is on course and also carries best mix for me of sodium (200mg per gel and bar)

TIP: I have learned after doing a few 6+hour Ironman marathons that the body just can't shove a bunch of stuff into it's belly and expect to run! Do math. 6-8% carbs:fluid ratio is the max the stomach can absorb on race day in my experience. Your blood is in your legs, not your stomach so anything more and the stomach cannot process it.
TIP: day to day nutrition is an interesting paradigm. I read so much about protein diets; high carbo foods for athletes to store glycogen etc...I will get REALLY SIMPLE here. Each meal must consist of carb, protein, fat. Your high volume weeks there is more carb's on your plate, but it cannot be the only thing on your plate. The best way to get healthy protein and fats is to eat things like poultry, nuts, and color. Lots of veggies, lots of fruits. If you are eating fruit as a snack, eat with yogurt. The insulin spike of fruits by themselves (in my experience) causes a crash 30-45 minutes later. Yogurt (greek is the BEST!) buffers this.
TIP: race week limit fiber. Eat white bread with nutella. Add salt on salads. Poultry, rice is your friend. Don't overeat race day breakfast and drink an electrolyte bottle the hour leading into start of race. Small sips over the hour.

So, what do my high volume weeks look like? Here is a shell, but I also don't plan it necessarily by a 7 day increment. Usually 10 days, few days easy, repeat. But, my training logs show that I consistently in big volume weeks do about 18 hours of work. That is what my life allows.

Monday: easy swim of about 2K; 30 minute run
Tuesday: masters swim 3K; 2 hour brick or lunch time run and evening bike hill repeats
Wednesday: 2 to 2:30 evening bike with intervals
Thursday: masters swim 3K; 1:30 run
Friday: off
Saturday: Lake swim 30 minutes; 5 to 6 hours on the bike; 20 minute run off the bike
Sunday: long run 2 to 2:30
TOTAL: 18 hours.

DO IT. LOG IT. REPEAT IT.

My thoughts on "what it takes" for a fast Ironman

2011-12-30T18:43:00.000-08:00

I have been reading the past week on various internet forums experts espousing their knowledge on what it takes to be fast at Ironman racing. Some are very, very scientific in their espousing; others very basic in their philosophy; many outwardly claim the other person is flat out wrong while they are right.

First thing I want us to all be clear on is that we are individuals. Therefore, what works for me will probably not work for you. For example, this is the best thread on Slowtwitch this year if you want a psychology experiment on the culture of keyboard experts. It is based of a simple tweet from one @pstriathlon, or Coach Paulo Sousa that basically said; Swim Fitness trumps swim technique. 245 posts later on slowtwitch (and counting) people are STILL DEBATING the merits of his tweet.

Second, the notion of the Joel Friel's Triathlete Bible 3 weeks on/1 week recovery protocol. Quite a bit of scientific study has been devoted to optimizing THE PEAK. The part of the season you are high flying and crushing it. Lance Armstrong mastered this each July for 7 years as an example. Yes, there is a base, build, speed, taper then race as common language over a season but I want to ask why 21 days on; 7 days recovery?

Third, Triathlon is a 3 sport sport. We train in the pool and lakes, ride on the trainer and the roads, run on the treadmill at the gym, in the trails, and on the roads. 3 sports: swim, bike, run. Why is that? A gun goes off, the sport is swim, bike, run and the winner has the fastest time since the gun was sounded. That is 1 sport!

So what the hell am I getting at here?

There is no silver bullet to be faster tomorrow than you are today UNLESS, you believe the silver bullet is one word - PROCESS.

What do I think it takes to be a fast Ironman?

DO IT - the workouts.
LOG IT - in a diary to review later. Highlight the workouts you LOVED and the one's that HURT
REPEAT IT - again, and again, and again (the ones you love and the ones that hurt is a good starting point to repeat!)

Key rules:

For 99% of us triathlon does not pay the bills. Work sport around life. Best time therefore is the time you own; morning!
Consistency is critical.
If you are tired, rest
Eat colored foods slowly to comfort not full
And, what makes race day work is your head, not your legs, assuming you did rule #2.

My friends, my training protocol complexity is its bloody simplicity. Do the work. Shut up and do the work. The rest follows. Stay consistent. Stay focused. Repeat, repeat, repeat.

I am seriously concerned as the sport grows athletes are looking for the next "YASSO 800" as the workout the will signify their ability to race Ironman fast. Then want to apply that workout and say "I'm ready to crush this Ironman". There isn't one workout. There is consistent work that gives us a high level of aerobic fitness that allows us to go for 9, 10, 11 hours in the water, on the bike, in the shoes.

The only predictor to a fast Ironman is consistent hard work and a very fresh brain on race day that allows you to go into the depths of pain and suffering required to go faster than you thought you could.

So, my ask is if you are training for an Ironman in 2012 and have super confusing workouts in your schedule that you have to study to understand; or have super scientific explanations to why it will work for you; or a plan that is cookie cuttered around a monthly calendar please ask yourself this: "am I getting the work done?"

Do the work.

Do the work.

The do the work philosophy is why I respect coaches I have never met. Joel Filliol, Paulo Sousa, Brett Sutton. I read their material and see a simple consistent theme; consistency in hard work. It is why I respect coaches I have used in the past myself like Nigel Gray and Steve Bentley. Do the work; repeat the work; stop complaining.

Do the work
Do the work
Do the work

Good luck in 2012.

Race Report: Hamilton Half Marathon for Hope

2011-11-07T12:41:00.000-08:00

My Endurance sport bucket list:

- Hawaii Ironman = done
- Boston Marathon = done
- base camp Everest = never happening
- Trans Alps bike race in France = TBD
- Ride Across America (RAAM) = doubtful, that thing is just nuts!

- NYC Marathon = run this Hamilton race under 1:30 as a 40 year old and voila! Its now or never because the 2013 race that standard moves to 1:23 for a half marathon which was my race speed in 2004...I'm older and slower now, so shut up and put up time!

So, this happened!

After Hawaii I was pretty well cooked. I have been swimming but that is really it. Riding my bike to work for 2 wheels fun but nothing more. Then, towards end of October I started to feel ok and did 1 treadmill workout to feel what 6:30 to 6:45 per mile pace felt like. Answer? TERRIBLE!

I have learned a very valuable lesson in all this sporting madness. You neve know what's possible unless you try.

So Meredith gave me the go for it and I registered 3 days before the race. I put a quick race plan together as follows:

- first 3 miles at 6:45 pace
- downhill section at 6:15 pace therefore "buying" 90 seconds under the 1:30 cut off I needed
- next 3 miles at 6:45 pace "buying" another 15 seconds
- final 4 miles stick and hold as best I can!

I raced it to perfection except for the final 4 mile part! It is a painful experience to know you are dying a slow death in the running legs, watching your GPS pacer go from 6:34 to 6:36 to 6:40 average pace over the course and then turn right into a headwind knowing it will only get slower!!

Dying, legs like lead; brain fighting nasty thoughts to slow down; side stitches creeping up; shoulder pain start which is the trigger to my diaphram muscle about to convulse uncontrollably...all the tell tale signs I am shutting down fast!! 5KM to go, 4Km to go...come on man, dig in!!! 3KM to go; 2KM to go...this is it mate, 1 final 8 minute mile is all you need so que the key self talk....PUSH, PUSH, BREATH, BREATH....

Turn corner and I am in absolute please end this now mode.....cross line in 1:28:08. Grab water, turn off the finish chute and fall down. Done, Dusted, Cooked. Absolutely 100% spent.

But I'm in. November 4th, 2012 Team Captain Meredith and her stupid, stupid husband are going to THE BIG APPLE to knock another bucket list off-:)

AFter the race, arriving home I spent 4 hours on the couch. Ironically the NYC Marathon was on TV! I watched and the best commentating quote re: racing marathons was this:

"Its easy until it gets hard"

Yeah, it sure is!!

KONA RACE REPORT.

2011-10-12T23:29:00.000-07:00

Family and Friends,

Meredith and I are now sitting back in beautiful west coast of Maui enjoying some great R&R, sunsets, fine wine, beer, and great cheer! Ironman Hawaii has come and gone and WE BOTH survived. Craig Alexander, the men's champion and NEW COURSE RECORD holder said in his acceptance speech:

"a great friend of mine Simon Whitfield said 'Great things happen to people who make great things happen. Well, I would like to say: 'Great things happen to people who surround themselves with great people"...

I have been so fortunate to meet and become friends with GREAT PEOPLE. Meredith is GREAT PEOPLE, and I thank her for her patience in another Ironman pursuit. Her greatness comes from her being such a great friend. She is amazing. She conquers. She supports. She empathizes. She listens. She toughens up (NOTE: do not FK with Ms. Mere. She had a root canal and crown 3 days before we left, then an emergency root canal the day before we left! I say, total CHAMP!)

She affords me to pursue more of myself than ever thought possible before we met by being her. Every stroke, pedal, stride is brought to you by Ms. Mere-:)

A few key people along the way support and help as well. You know who you are. You have big hearts. Big Sis and daddy who are always a rock of family; Clarke and HCK who toughen me the FK up; YT and her words of wisdom; Stud T (NOT what you think!) for her positive vibrations; C3; Shepley; Le bike team; Endurosport; New Balance Toronto; Cervelo bikes; the list continues. All are GREAT PEOPLE. Nothing is possible without that support period.

So the race report itself.

Swim: 1:06 - HOLY S***!!

I didn't swim a lot in training but I knew I would get by. This said, there were points in this swim that were flat out scary. This swim at one point required some serious rugby scrum tactics to get through!

I got into the water 20 minutes ahead of the start. I did a quick warm up and found some space about 3rd row dead center of the group. To the right are usually the fast crew; to the left slightly slower and given I had space I felt confident this was where I wanted to be. The gun sounded, I started fast and had clear water and thought "GREAT!". Then we came to the first buoy where it was complete fight for your life stuff! The swim actually stopped as we tried to make it through on the left of the buoy. No going right, that is illegal and the surfers are very, very strict about not letting this happen. OK, survived...next one will be easier right? NOPE....repeat all the way until about 500M to go on the way back to the pier. It was insane. But, we survive, take a deep breath and remember to smile and stay positive!

I started swim just behind and left of the blue surfboard.
CRAZY SCARY!

Bike: 5:12 - piston legs turn, turn, turn.

I made a very conscious decision to cover up my shoulders and arms on the bike after my race here in 2003 where I literally cooked like bacon! The ZOOT arm coolers and team kit Hincapie cycling jersey really, really helped keep me cool as I soaked them every other aid station with cold water. My bike leg goal was to stay within myself, this is not a bike race, and enjoy the climb to Hawi into the wind. On the way back into headwinds stay low and remember how lucky I am to do this, to be here at the Kona Hawaii Ironman, and never complain.

These goals were made easy as my mantra began to sink in..."Just smile" and "to not do my best is to sacrifice the gift". I wrote on my bars three quotes:

To not do your best is to sacrifice the gift - Prefontaine
If you are going to go thru Hell, keep going - Churchill
I'm so bad, I make medicine sick - Ali

I felt great the whole way. Twice negative talk entered "OMG, a marathon? seriously? Control-ALT-Delete self talk and back to smiling!If I got negative at all I read my bars, reminded myself how lucky I am and I need to honor that "luck" by doing my best.

As we reached town I really did feel amazing and was looking forward to running! That never happens but my Power Data told be I did a very smart, controlled bike ride and that I should be able to run well.

note: hands, arms, shoulders, neck all covered from sun!

Run: 4:32 - So that happened!
I knew it 50 metres into my transition off bike to the transition tent. Instantly my ab muscles cramped. Not a stitch, actual ab muscle cramping! I stayed in the tent for over 8 minutes, stretching etc. to try and loosen it up then hit the road. I then stopped immediately and waited for my GPS watch to link into the satellites because I was still cramping. I figured, 2 minutes here can save my race. So I waited, and waited, and waited...the watch got going then so did I but my cramps were brutal. I suddenly was problem solving and thinking fast, fast, fast what to do? I realized missing my E-Load on the bike was now killing me (I stopped for my bike special needs bag in Hawi, I then got off my bike to look for it myself, I then thanked the volounteers and rode off without said bag! They didn't have it, that's racing so move on!) Now I was paying.

I went about 2 to 3 miles along Alii drive and finally saw Meredith!! I walked up to her and gave her a big kiss and hug. Melissa Spooner was cheering athletes with Meredith. I looked over and said, "Wait, is your name Melissa?" .... "Why yes now get running!" Meredith and Melissa then looked at each and realized "yes, we HAVE met!"....after much fun and banter I was off and running/walking. 7 miles into the run I found a great groove and knocked a few 7:45 miles but the cramps were coming and going and I reverted back to my mantra

SMILE. JUST SMILE. SMILE. JUST SMILE.

My goals were to have fun, and learn about myself. I learned that the this race was my most enjoyable race because I smiled the whole way! I had FUN OUT THERE! I cheered on friends! I cheered on competitors as they passed me. I was NEVER negative on the run. I was having too much fun! Sure it wasn't fast, it wasn't crushing it, it wasn't all that...it was so, so much more.

It was learning that competing against a clock is just that. IT'S A CLOCK PEOPLE! Who cares?? Competing against yourself and how focused you can get when actually going slower vs. faster is quite surreal. I learned that sport is fun, enjoy it! It's a gift. You might not be here ever again; enjoy it!

cramps passing, time to run!

cramps are back, SLOW!

cramps are gone again! Time to run!

Finish! 11:03:39

This is the superbowl of triathlon, a sport I really haven't competed in for 3 years. I suffered the last mile of this run as the cramps began to really take their toll. I could only walk Alii drive into the finish shoot because the pain was so intense. It was horrible; AND I LOVED IT!

Nothing beats finishing the Ironman.

last 200M. thank god!

and that's that!
I did my best
I loved every minute of it

"If I could, you know I would, if I could I would....let it go..." Bono from song, Bad.

I WOULD, if I could, BOTTLE UP THE ENERGY THAT IS THE FINISH AND GIVE IT AWAY.

But then, to do that is to make it easy which it isn't. You get out what you put in. Mental and physical. The biggest lesson on the streets of the big island is that being mentally trained is critical to meeting goals.

Stay focused.

Smile.

Have fun.

See you out on the roads friends!

Kona Diary day 6: ...Not even a mouse...

2011-10-07T20:56:00.000-07:00

Friends and Family,

This is it, twas the night before Ironman and I can say, this town went ghost! Not even a mouse!!

Anyway, my main post for game day inflection was yesterday's. Today, it is short and sweet to say a few words of thanks.

First, thanks to the support staff:

www.cervelo.com for their amazing speed machines.
www.newbalancetoronto.com for the amazing speed shoes, training clothing, and great service.
www.endurosport.com for their support of my sport pursuits and our bike team www.projectfreeride.com

Second, THANKS TO all of you! There is no web link to that. It's an old school THANK YOU shout out. You keep me even and I hope to do you proud

Thank you to the people of Kona for gracing our pursuits on this land. We owe you so much and I will do everything I can to give you, your land, Madame Pele and company complete respect tomorrow.

So what did I notice today?

Today at bike check in I noticed something very cool. While Specialized had their super team in town all week and launched a new super bike with much fan fare and spend of $$$, Cervelo had their staff including CEO at the bike check in shaking hands and handing out shirts to all the riders checking in a Cervelo. I love that style of marketing, direct to the people. Well done CERVELO!

My "Then-Gen P3" is below but honestly the "now gen" bike all others still copy.

Cervelo P3 with Zipp 303 front/808 Powertap back
Pro Missile bars
Ultegra kit with FSA 172.5MM crankset

Last, one slice of motivation I learned on twitter today. 10-14-1066 was the Battle of Hastings when the French army of Duke William II of Normandy beat King Harold II of England, killing the English king in battle and changing history. William's army did what the Roman's couldn't and Norman rule began.

My bib number is 1066. I'm ready for battle.

"Never ever give up! We will never surrender!" - Churchill

Kona Diary day 5: The Champ(s)!

2011-10-06T20:03:00.000-07:00

friends and family,

It is getting close. I know because I am getting quiet. Unlike other big races though, what I am finding is a sense of calm. Inspecting what I expect of myself.

"To give anything less than your best is to sacrifice the gift" Prefontaine

It is a star studded field here, the Superbowl of the sport. I mentioned in earlier posts about sipping coffee beside Olympic and world champions. Today I found calm in asking, 'what does it take to be Olympic Champion? To be world champion?" I then found these two guys and I must say, both were incredibly kind and nice to take the time and give a shout out.

Frodeno, yes that guy who outsprinted Simon in Beijing for Gold. I did tell him no one in Canada was cheering for him but we are happy for him all the same!

Chris McCormack (MACCA) 2 time Kona champ and an ITU World Champ in 1997. Also a huge boxing fan like me.

I suspect these boys, to be champs, go to places I will need to visit Saturday. I say thank you for the inspiration.

"If you are going to go through hell, keep going" - Winston Churchill

It has been three years since my last Ironman. I was way more prepared, I was younger, but I was flat. I didn't want to be there. I was there out of habit, I wasn't there for the love of sport, for the places one goes to learn more of themselves, for the process of winning against only yourself. Today I found myself smiling out how inverse this experience is. I am so focused, happy, mentally prepared to go into myself and ask very, very dark questions but I am no where near fit like my mid 30's racing.

"The measure of who we are is what we do with what we have" - Vince Lombardi

I have a great life. I have a great wife. I have great friends. I have a great job. I have health. I have healthy family around. I have my mom's spirit.

"He who is not courageous enough to take risks will accomplish nothing in life" - Muhammad Ali

I hope I live up to what I have and do those that I trust and respect around me proud Saturday. I will take risks. I will be courageous in the battle. I will go to hell and back. I have Welsh blood. I have Canadian blood. Those two pieces together create a proud fighter. I hope to be crowned CHAMP in my own battle with myself Saturday.

In Canada we say Game on.

In Wales we say Kick off.

In Ironman we say FINISH: "you can quit, but no one cares and you will always know" Collins, Ironman Founder

Kona Diary Day 4: Blazeman and Super bikes!

2011-10-06T00:24:00.000-07:00

friends and family,

The show that is Ironman Hawaii goes on, each day the intensity of this place grows! Some of it is truly hilarious, like guys running in speedo, compression socks, no shirt. Sure, they have rock bodies but please, get a grip!

I heard a great quote yesterday: Training hero; Race day zero. That happens a lot here. Guys hammering their runs and bikes along Alii Dr only to be absolutely bullocks on race day. Bad for them; good for me-:)

So, what did day 4 bring Meredith and I? First and foremost an incredible 20 minutes with Bob Blais, the father of the passed Jon Blais, ALS Warrior poet. If you don't know what I am talking about, please click through here: www.waronals.com and also watch this 6 minute video on You Tube to understand what Jon did to put the discussion about ALS into the sports space: http://youtu.be/9Vrjp2P0GlE

I get inspired by people doing extraordinary things. Many have probably read my experience with www.tourforkids.com as a great example of my being inspired by everyday people doing extraordinary things.

Jon Blais did an extraordinary thing; he did an Ironman with Lou Gehrig's disease. 12 months later Jon returned to Kona in a wheelchair; 6 months later from that, 18 months after finishing Ironman Hawaii Jon was dead. But his legacy is far from dead. He and Team Blazeman are spreading the awareness message about ALS and recently in partnership with Northwestern University funded a major research breakthrough re: the common cause of all ALS. Knowing the cause is the first step to understanding how to treat it. To put this work into perspective, no breakthroughs from 1939 when Lou Gehrig died to 2011 now the Blazeman Foundation has raised funds since Jon's passing and in 5 years have a major breakthrough.

Stopping by the Blazeman booth and sharing time with Mr. Blais was inspiring. Want to join the cause go to the website above or email Bob at info@waronals.com

After passing by the Blazeman booth I sought out what I term "the super bikes". The next generation of aero fast bikes. I dropped into the Specialized booth to see their 1 day old Triathlon Shiv. My initial thoughts are: BLAH. If you are going to build a super bike 100% dedicated to triathlon, PLEASE GO FOR IT! Don't take your current model, add a few bells and whistles with no aero data to support it and call it the fastest there is. From there I visited the BMC booth and really dug the Swiss precision. Clean lines, integrated front and rear brakes, dropped rear triangle. Integrated aero cockpit. Only thing missing was BB30 (Cervelo version being the BBright) bottom bracket to shave weight, and add stiffness/power. Then onto Trek to see their Speed Concept and like the BMC very clean lines, integrated brakes, great aero cockpit but they have not integrated their own BB30 bottom bracket system.

Last I visited my bike support crew www.cervelo.com where they had their wind tunnel tester with a vague promise for January 2012 launch of the NEXT GEN P series. I ride currently the "THEN GEN P3" (see picture right side bar of blog.) NEXT GEN P will have the Cervelo BBright bottom bracket but otherwise they are tight lipped re: bike features!!!!

Here are some photos of those bikes:

Specialized:

BMC

Trek

Cervelo-:)

Last, we finished off a great day with the team www.nrgpt.com dinner. Great night with great friends!!!

Tomorrow I start the day again in the ocean! YIPPIE! From there, hope for more surprises!

Kona diary Day 3: legends....

2011-10-04T23:49:00.000-07:00

friends and family,

Day 3 here in Kona has been a bit of whirlwind. The winds are up, the swells in the ocean are up, the local surfers are happy; the triathletes are nervous!!

For those not too far off their rocker and into this sport like me (all of you clearly smarter!) today was unveiling of the new Specialized Tri specific bike. Essentially this little rocket is causing a stir in the sport because they signed Craig Alexander to promote the bike. I don't know all the details other than Craig was riding Orbea for the past 7 years, showed up at the half Ironman world championship in Vegas 3 weeks ago on a Cervelo causing major internet forum buzz, and is now front center on Team Specialized. Personally the marketing cynic in me believes Specialized paid him to show up at said Half Ironman on a Cervelo to create the buzz then held the secret until today about he joining them as day one of Super Bike launch....but that is just me. I hate marketing...anyway...

The upside of the Super-Bike Specialized launch was having the pro team in town to do the promotion. The best part of triathlon is our culture where pro's start the same course amateurs do, and sleep in same hotels and eat at same restaurants. It's not cycling elitism; its community. This morning at Lava Java, the local hangout in town for great coffee and food, Meredith and I shared breakfast with:

- Olympic gold and silver medalist Simon Whitfield
- World and Olympic champion Emma Snowsill
- 3 time world champion (duathlon, junior tri, elite pro) Tim Don
- 2 time world champion Javier Gomez
- Multiple world series race winner and 2012 Olympic favourite Paula Findlay
- Fastest Ironman record holder at 7:45 Mario Vanhaucker (before it was lowered to 7:41 by Realart)
- 2 time Kona Ironman Champion Norman Stadler

That was the breakfast crowd! Fine company and yes, I was a little star struck truth be told. Mostly by Javier, he oozes class mate, he really does. He is to the right of this photo of Simon and Paula.

I also got to have a quick chat with one of my top 3 favourite Ironman athletes Norman Stadler. He retired this year after open heart surgery. He's a class guy in my opinion. A two time champion. He put Kuota bikes on the map and owns the Kona bike course record riding 180kms in 4:18. Yes, I typed that....4:18. Ridiculously FAST!

My day was book ended with an ocean swim out the Coffees of Hawaii floating espresso bar; a 45km ride into 40-50km/hr winds to Hapuna Beach and ending with a Team Canada dinner at the Kona Brewing company. Great evening to cap off a great day.

Thanks for reading.

Kona diary day 2: Energy lab

2011-10-03T23:30:00.000-07:00

Day 2 started like day 1 today; a nice 30 minute 2km swim at the pier. Plenty more people there this morning that yesterday and I suspect the anticipation will only grow as the week goes on.

From there I met Meredith and headed for the breakfast buffet and then onto Lava Java for coffees/teas. Lava Java has been taken over by Team Commerz Bank and Scott bikes. The whole team was there this morning for breakfast including 2 time winner Norman Stadler and favourite for the 2011 race Mario Vaunhaucker (spell is wrong there for sure!). The place was a buzz with energy and might be avoided later in the week.

I then head out to the Energy Lab to experience that section of the run in the peak of the Kona heat. Suffice to say, this was a bit of a confidence sucker as I felt like I was going to melt into the asphalt coming back out. Literally, COOKING! Legs felt great running though, but man, that was really hot!!!

A nice meal to close out the day with the Endurance Sport Travel team at Bubba Gump's and a few purchases along the walk and voila, day 2 is complete!!!

of course, we had an ice cream watching the waves and sun too....see below:)

Kona Day 1: Inspired already....

2011-10-03T00:35:00.000-07:00

Welcome friends to my first of daily journals from Kona, this being Sunday evening October 2nd after a pretty long journey in yesterday. Our flight to LA on Air Canada = GREAT; our flight from LAX to Kona on UNITED = well, typical United.....landed safe though which is what matters after a pilot announces "making a fix as the whole flight is over water"

AH, yes please, FIX THAT!

Ended up sitting beside the Rachel Joyce family support team from London, England. We talked rugby more than Ironman I think-:) Great group and her 5th place last year was no fluke, the girl can run like wind. Be great to see how she does.

We were picked up at Airport by Ty from Endurance Sport Travel and then again this morning to join their crew for a great home cooked breakfast. There we met the first few of the 100 or so travel guests the crew have as clients this week. Among them, Tara Costa from The Biggest Loser TV show of which Meredith works out to religiously. You can learn more about Tara by visiting www.taracosta.com but what I would like to say is, she was given a chance to do better for herself on the Biggest Loser and she took it by the you-know-what's!!!! She then took that learning to do better for others. Her Foundation is now working on educating and changing America's childhood obesity problem. Example I said to her today, at my work vending machine a Dasani bottled water is $1.25. A can of coke is $1. They are both Coke products and Dasani is tap water bottled so tell me, how is that possible? She is out in schools, communities, local races, even F-100 companies educating the impacts obesity has and how we can do better. In the short 30 minutes I learned quickly, Tara Costa has my and Meredith's RESPECT. And yes, she is racing Saturday!!! INSPIRED!

Workout wise today I started with a 30 minute swim in my new www.nineteenwetsuits.com speed suit! It ROCKED! Water was nice and warm and the salt water+suit kept me flying through the water...good confidence boost. Late morning was a 70km ride up to Hawi and back. The winds were very manageable and my legs felt sweet!

My biggest stress right now is two fold:

Kona Brewing Company Lager or Pale Ale?

What kit do I race in Saturday?

Tough choices!!

That's it for tonight. Hopefully I can get some inside scoop on Specialized press conference tomorrow that has none other than Simon Whitfield in attendance. Yeah, Simon says LONDON2012WIN!!

Ironman Hawaii - countdown begins!

2011-09-23T12:57:00.000-07:00

Friends and family,

WOW, is it really 2 weeks until Ironman Hawaii? How did that happen? Where did summer go?

I find myself in a place I have not been for 3 years and 6 weeks. That place is Ironman Tapering. The dreaded 3 weeks leading into the big day. I always find the first week he worst...

did I do enough?

am I ready?

pain, are you my friend?

Here are my answers and some sage advice for others walking into the Ironman storm.

Doesn't matter, what's done is done. Look forward only.

No matter what the training log says, YES U R!

He and I will have a 10 hour conversation October 8th. I plan to lay him out Ali style.

It is two weeks tomorrow until race day. Look for some updates here and hopefully daily logs when I get to Kona Saturday, October 1st.

Tour for Kids Ontario - inspired & tired

2011-08-22T07:11:00.000-07:00

Friends, family - please read this:

I have spent 12 years in endurance sport. I have some very satisfying sporting moments in my "memory chest" that, upon reflection, I think are pretty good. Hawaii Ironman; Boston Marathon; podiums & awards. All of those are meaningless.

This past weekend I participated in the 8th annual Tour for Kids Ontario, a four day cycling odyssey around the Kawartha's in support of 3 Kid cancer camps:

Camp Trillium which offers and promotes recreational experiences to bring children with cancer and their families together through an environment that normalizes relationships and experiences, helping families in healing and life quality.
Camp Quality which provides week long camp experiences as well as year round support for kids with cancer and their families to come together and be kids.
Camp Oochigeas which offers year round programs for children affected by cancer at sites in Muskoka, SickKids Hospital, and Downtown Toronto camp location.

I've come home a slightly different person.

I don't have kids. In fact, I can't have kids. But those kids around in my life; nephews and nieces, cousins and friends families, teach me everything about life with their pure zest for life and adventure. These are life lessons that at times, us as adults, forget. Work, money, stress, work some more to pay for this or that...we just keep moving but is where we are moving to or from more or less centered than a kids passion and zest for life? Often, if not always,

I would submit that answer is no.

Because I think these lessons are important, I want to do my best to write down what The Tour for Kids is all about through the experiences I gained there. I want to guarantee you however, I cannot do the past 4 days justice in written word. You must experience it, truly, it deserves the rich tradition adjective cyclists love to use: EPIC.

First, what was I doing? 4 days/800kms on a bike with like minded people.

Second, what to expect? Grass roots (but quite professional) organized cycling odyssey over tough terrain in Ontario's Kawartha and Haliburton regions.

Each morning we would gather, some 500 of us, and share in some animated and fun stretches and stories. Then we pay tribute to kids with cancer through a story told by a kid cancer survivor. We then set off, in groups of 20 or so riders set up by distances of 200, 160, or 100KM routes. Over the day we would have rest stops with stocked fruits, sandwiches, drinks and incredibly gracious hosts dressed in costume. We would meander through the marked course with my front group averaging 35-37K/hr with the occasional attacks and counter attacks to add spice to our long hauls. We would arrive to base camp tired, sore, elated, and proud to share stories of shoulda, coulda, woulda's across this or that climb; that descent or this attack! We would share these stories over swims in the Trent river and a few Mill St. Brewery's finest lagers. Dinner would be served with a mixed array of fabulous foods hot and cold while the organizing team introduce one of the supported camps per night to tell their history and what it is they do for pediatric cancer patients.

Through it all we would make friends for life.

We listen intently, at times laughing and others fighting tears. Not all the stories end with "remission" or "beat cancer" because some stories inevitably end in "....(s)he left us..." We take the bad with the good. We stand up and applaud. We hug and embrace not just physically the friends around us, but emotionally the bond we are creating with each other and the direct impact we can and are creating in these kids lives.

And sometimes in life you listen and learn more about yourself than you realize. I learned this at Tour for Kids:

one person makes a direct difference to kids with cancer.
never under estimate the power of the bike
their is good all around us, go out and seek it
laughter and tears co-exist in harmony

And I reminded myself again, I personally get more out of endurance sport when I am connected with others and fighting for a cause. What separates Tour for Kids is that, while you are participating you are learning exactly where your money is going; you are learning its impact from the people who receive it; you see it live in person by meeting kids who have received funds and by staying at Camp Ooch!

And you know you can do more always.

On day 2 in the evening Camp Quality came to speak and a cancer survivor Joleen (forgive me if I don't spell that correctly please!) spoke. Like her peers, she brought the house down with her tales of what camp means to her. We spoke afterwards and met her mom. both are stunning and vibrant and full of life, proof positive this cause works. Ends up, they are from Atikokan and my sister, a local GP Dr. in Atikokan has treated Joleen. Doug, my big sister's husband taught Joleen at school; he's a teacher. Life comes full circle sometimes. As I stood there stunned, a little taken back with emotions I realized I was standing taller, firm in my belief this program is working, and proud in the movement we are building. I also realized I was standing tall because of the immense pride that big sis and her husband gave me by making a difference to the very people I was riding for. Life at times is a very, very small place.

Here are some facts about Tour for Kids:

100% of all donations go directly to these camps. Admin fees to run the Tour are paid for by our registration fees and sponsor dollars.
50-60% of operating budgets for these camps are directly paid for by the donations provided by Tour for Kids.
In 2010 Coast to Coast Against Cancer Foundation that runs Tour for Kids gave away $4.7MM
Tour for Kids in past 7 years leading into 2011 have raised $5.6MM
in 2011, the Ontario ride sold out with some 55o riders participating and expanded it's current offerings in Alberta and Ontario, to the East Coast Cabot trail ride.

I ask you take a deep look into The Tour for Kids and ask what you can do to maybe throw some support its way. You can email me from this blog and we can get connected and create zest and adventure for kids with cancer when the disease, at times, takes that away.

Thanks for reading & ride safe.

A sports fan top 10 "Wish I could..."

2011-08-05T06:39:00.000-07:00

I was thinking this morning as the sun rose from the east along beautiful lake Ontario and I ran my morning km's off the chart, if I was any better at what I do athletically, what would I want to experience? Visualize those moments to feel like you can do anything kind of thinking...I boiled it down to top 10 and associated an emotion to each. I think this list also shows my sports interests!!

10: Its game 7 of the stanley cup and you are on home ice. What the hell is that feeling like in the dressing room before you head out? I suspect INTENSITY.
9: You lead out your team mate as the race favourite into the Forest of Arenberg in Paris-Roubaix then finish the race of all races back of the pack in the Roubaix velodrome after he wins! I suspect that is PRIDE.
8: The night before a 1500M track final in the Olympics trying to sleep. This must be NERVOUS.
7: The work is done and its time for the start of the 1500M track final in the Olympics. I suspect all is quiet and very ZEN.
6: Last mile of the Boston marathon toe to toe for the win. This has happened the past 2 years on the womens side. It only takes being on the wrong side of a corner to lose; or right side to win. I suspect this feeling, for me anyway, would be THINK STUPID!
5: Final lap of Indy 500 making the pass for the win just like this past may. I suspect this is ELATION.
4: Winning the British Open. I have no idea, I don't golf. In fact I hate playing golf, but man I get drawn into it on TV!
3: 5 set marathon center court Wimbledon. I suspect once it is all said and done we are back to PRIDE win or lose.
2: Sprint finish for gold medal 2012 London Olympics Triathlon. I should ask Simon Whitfield this is 1 year's time.

And the #1, what would THAT BE LIKE?

Millenium Stadium Cardiff, Wales v. England 80,000 singing Hen Wlad Fy Nhadau (Welsh National Anthem) and I am in the #9 jersey; my dad is in the stands.

This feeling I know because I shed tears just being 1 of the 80,000, it's PRIDE, PASSION, SERVICE, AND DAMMIT LETS KICK SOME ASS!

As for the Olympic feeling I sure would love to sit down with SQW over a beer or 6 and pick that brain. I sense a thesis paper on "being a champion - what it takes & how it feels".

Post script: Nothing beats the feeling crossing the finish line of an Ironman.

Doping beyond the peleton actually exists people!

2011-06-10T11:04:00.000-07:00

Above is a great photo ( source: www.sportsscientists.com )how prevelant dope can be on performance. Specifically, the early 90's brought the use of EPO to the cycling peleton and the endurance world. Cycling has taken the brunt of the media attention on this simply because, well, it's the dirtiest. Culturally always has been so I get it. But above is a great graph of the 10,000 metre records falling dramatically post EPO mass market into sports. No one talks about this, I find that interesting....

Anyway, with the recent press re: Lance courtesy of 60 Minutes taking the dope debate main stream many general public type fans are having ah-hah moments. So, at work come the questions did Lance dope etc. I am beginning to answer "duh". The look in return is confused, I then say "well, I know what time it is and as simple as that is, so to is answering 'is there dope in sport?'

Recently I answer with the question, do you think other sports dope. Answer, "baseball and football, well yeah of course!". Do you care? Answer: "Yeah!". Do you watch it? Answer, "Yeah" retort - "then you don't care! Wake up, if you did, you wouldn't *PURCHASE* the goods by watching!" This process is how I reconcile my who cares approach. It's sports entertainment to me which really, is kind of sad because I love the authenticity of sport. The pureness of a Simon Whitfield, or a Clara Hughes is what makes sports so generous and enriching. Go pro level, and well, I don't care.

So, point being; when debating Lance and drugs in cycling take a minute to ask if you REALLY CARE by looking at all the sports you are a fan of.

The 10,000 meter race is a premiere Olympic event; a true test of speed and endurance. Gruelling for those at the top of the food chain and one that pays athletes top, top dollar for winning. It is doped; pure and simple. And I love watching it!

New Balance shoes!

2011-05-26T04:25:00.000-07:00

Friends and family,

Since the WTC drew my name from the lottery gods and invited me to race Kona this year I've gone back to the foot paths of Toronto and started running. It was only 8 weeks layoff from running but with a long term view that for 2011 I was not running at all. That changed of course with the invite to Kona Ironman and my mind shifted to slowly building back some run strength. Little did I know how much I missed running, and how much I love the cleansed feeling running brings me.

So, shortly after my last pair of New Balance shoes wore thin I reached out to New Balance Toronto to see if they would like to extend their support of my pursuits again for 2011. Sean and his crew were immediate in their support and what has really been great is to partner again with New Balance Toronto and start running! I love running and this year I am running on these felt like neutral cushioning shoes which has been awesome! The New Balance 1080 are the bomb and my feet feel great!

This part of the blog is absolutely a plug because the team at NB Toronto Bloor West store (and there other locations across Toronto which can be found here) are the most service driven group I have worked with. Their service model is unparalleled. I have spent 15 years in this sport and therefore I have visited A LOT of retailers in Toronto, in Canada, in the USA. NB Toronto is by far the best service I have received. They are knowledgable of product and fit, courteous with customers, prompt to return calls when orders arrive and as important, prompt to call to provide status when there are delays. I also see them with other customers taking time with each to ensure customers get what they need, what color caught their eyes (though color designs are plentiful!)

Product specific news, what really gets me comfy is New Balance's product design for a narrow fit shoe. This I have come to learn over the years of running is best for me. Most shoe manufacturers have one to three max widths, not NB. They have 6! from extra narrow to XX-Wide. There narrow fit shoes are my liking (B width) as the toe box is perfect space for my long narrow digits but the shoe still fits snug enough around heel and forefoot for a fast, comfortable run. My trouble with other shoes was either the toe box was massive causing slipping up front or a good fit in the toe box but friction in the heel cup causing blisters. I turned to New Balance, loved the product, then approached New Balance Toronto for HELP please! That was six years ago and they have been every bit a partner to my love of running since.

The past few years New Balance has released a great range of casual shoe wear. Nothing beats long days at the office in a pair of NBs vs. dress shoes; especially when the executives don't know I am actually wearing a running shoe vs. dress shoe-:) They have also styled out some really nice sandal wear. Again, these have that "running shoe" quality vs. the old school hippie sandal quality-:) An example of a shoe I wear in office includes my casual Friday's NB755.

I really do recommend for your next shoe purchase, you consider visiting a New Balance Toronto store. You will enjoy how you are treating as much as what you will be wearing!

Now get out and run!

Tucson lessons 2011

2011-04-20T18:26:00.000-07:00

Here are my 10 lessons from 9 days bike riding in Tucson:

10. Never be surprised what you run into in the desert. This dude was walking with Jesus cross from El Paso to San Diego because god told him to. I asked he give the camera a "Don Cherry" so that's what we did.

9. Know where the house is located before going riding, could lead to some serious oh-sh** moments when crashing behind your team so they don't know where the hell you are! In this example, when crashing then triaging your elbow realizing you don't know where the house is became a very big problem. Thankfully Sue stopped by and we rode the hour home then promptly to St. Mary's hospital. BTW: The crash happened before cross bearer and I met, but surely they are related in that, no bones broken and able to keep riding for rest of week!

8. Thank the Dr's (Dr. Madsen) and nurses (Irish Andrea). This is after stitches and ready to ride next day!

7. Take time to soak in the views after a hard climb. Here is Nigel and Andrew atop Mandera Canyon. A super tough climb I completely under estimated (read: got severely dropped!)

6. Mt. Lemmon intervals on last day of real riding after 8 days of team riding is EPIC STUFF! No photo here, 8*6min at threshold made that NOT POSSIBLE!

5. Fat Tire Amber Ale is nectar of gods, and I have Welsh AND Canadian blood...I know my beer!

4. A good bottle of California Cabernet in Canada is $30; same in Tucson is $17. Love the Safeway card, it is your friend even if it is BS marketing

3. Your team mates always take care of you

2. Do not underestimate what you are capable of ever.

1. ALWAYS BRING YOUR WIFE TO VIEWS LIKE THIS. Tucson sunset is paradise.

Tucson camps always rock, till next year - keep rubber side down in the Shootout rides!

thanks for reading!

Going to Kona - ah-oh!

2011-04-15T15:24:00.000-07:00

My inbox this afternoon reads as follows:

Aloha and Congratulations, Rhys Spencer!

As a 2011 Lottery winner, you are cordially invited to compete at the 2011 Ford Ironman World Championship in beautiful Kailua-Kona, Hawaii on October 8, 2011!

Tour for Kids - What a great cause!

2011-03-22T16:47:00.000-07:00

Friends and family:

Yesterday I turned my whole season upside down! So many nights I have been coming home talking with Meredith, "what to do? What races? I am turning 40, what would be epic? What is it I LOVE TO DO & how can I match that as part of turning 40? Do I care? Ah screw it, just race....do what you always do..." Blah, blah, blah.....

This week it finally hit me - and it is awesome!!

Tour for Kids is a cycling adventure I have had friends do now for about 5 years or so. I have always wanted to join them but it conflicted with one Ironman or another given it landed in mid August. I don't have those commitments this year! I can do whatever I WANT TO DO. I have set goals that I can cancel; sure, why not!!!!!! So I am doing 800km's of cycling over 4 days for three Oncology camps for kids with Cancer. They are:

http://www.ooch.org/ - a privately funded, volunteer based organization that provides kids with cancer and kids affected by childhood cancer with a unique opportunity for growth through challenging, fun, enriching and magical experiences
http://www.campquality.com/ Our signature week-long camping program provides a wonderfully unique opportunity for children with cancer to put their illness behind them and concentrate on having fun! Each camper is matched with a trained adult volunteer and medical staff is on-site.
http://www.camptrillium.com/ The Trillium Childhood Cancer Support Centre offers and promotes recreational experiences to bring children with cancer and their families together. The Trillium Centre provides an environment that normalizes relationships and experiences, helping children and their families in the healing process and enhancing their quality of life

I am dropping quite a few of my initial 2011 season goals. I stopped running a few weeks ago so Around the Bay = GONE. Green Mountain Stage Race, while I love you so = GONE.

Big goal is now to raise some coin for this great cause by clicking HERE RIGHT NOW!

This is such a great event and I saw how it can change people just this past winter when I helped change to blown tire of one Jim Van Horne in Mississauga. He spoke so passionately about his experience doing Tour for Kids. I reflect on that a lot because while I knew it was THE JVH we didn't talk about that; we talked about this great life altering event while changing a tube. It was quite cool for a sport junkie like me. (If you don't know JVH, please; do some google searching on Canadian Sports broadcasting icons!!! This guy started it in Canada!)

And so, I ask all who read.....all twenty or so (-:)) PLEASE think about donating by clicking this link!. I know money is tight; I know everyone and their cousin ask for your money either at the soccer field, hockey rink, parent/teacher night etc.; but these camps bring life to places with so much doom and gloom that even me, a guy without kids, gets really really pumped about it AND SO CAN YOU!

Thanks for reading. I need to get riding; 800km's over 4 days = sore ass!

Train safe!

Best Triathlete Follow up + Bike Test #2 of the season a success!

2011-03-06T08:43:00.000-08:00

Friends and family,

Welcome back and thanks for catching up. There are a few good links imbedded in this post I encourage you to click to. Some of racing and some of great product (that I am not in anyway paid to endorse!!!!)

As a follow up to my previous post re: Best Triathlete ever; thanks for the few emails. Seems pretty much 50/50 - people say Simon or Macca. I will say this, the best 3 finishes I have seen in triathlon all belong to Simon; Sydney, Beijing, and with $200,000 on the line wins a 4 way sprint in Des Moines Iowa. All 3 finishes Simon was dropped and got back on, then won. Yeah, our boy from Kingston's a stud for sure! And too boot, a really approachable genuine guy.

Training update:

this morning I did my second bike test of the year. I am following the Vision Quest Coaching protocol whereby I get a really good warm up in, hit an interval up to a hard effort, recover then do a "step test" of 3 minute intervals one after the other adding 20 watts each interval. So, 3mins at 200 watts; 3 mins at 220 watts and so on until failure. Below are some snap shots from my CycleOps Joule 2.0 computer to show the progression from this morning's effort. The final interval actually felt pretty good but I don't think another 20 watt jump was available to me, I was getting pretty out there physically.

What's important to for the upcoming season is the improvement from the January 21st test. January 21 my last 3 intervals were 301, 315, and 325 watts vs. here being 300, 320, 350. In other words, I made a 7 to 7.5% jump in 6 weeks. That won't be replicated! It will look more like 1 to 2% increases I suspect through to the main races of the season.

Quite happy with the results, now it is time for some food!!!!

MACCA - maybe the best ever Triathlete?

2011-02-06T07:44:00.000-08:00

Inspiration comes in many forms in my sporting pursuits. When I really need some juice to get going I will hit you tube and look for something. Usually that is in the form of a really good boxing match. This blog won't be about that but for those sports fan reading, I recommend you do a You Tube search on these key words "Ward, Gotti, Round 9, HBO". And yes, Ward is the same Ward The Fighter movie is about. That round is quite possibly the greatest round of boxing ever. Better than Hearns vs Sugar Ray; better than Ali vs. Foreman; Better than Holyfield vs. Bowe; it's an epic battle of 2 warriors.

Which brings me to this blog. MACCA is a champ and a big boxing fan. I was listening to some interviews on them trusty podcasts this week about his meticulous preparation, his focus on how to beat the 'threats' and his views on the history of the sport.

Yesterday Inside Triathlon magazine listed their top 15 triathletes of all time. Sadly, they forgot Peter Reid who is frankly, LEGEND. But included were the greats; Simon Whitfield, Simon Lessing, Hamish Carter, Mark Allen and Dave Scott, Crowie and Macca to name a few. It got me thinking top 3, which got me thinking can anyway claim to be ON TOP ahead of Mark Allen?? Is that possible? Mark won ITU World's, Nice (when Nice mattered) and Kona 6 times. He won everything! But here is my argument that MACCA sits a top Allen as The Best.

Depth of competition.

Lets face it, Allen was beating Hellreigel, Kiru and co. His most famous win was Dave Scott on Dave's best day; but, his competition in Kona was only 3 to 5 deep. His competition in ITU was only really 10 deep. The sport was new, he was the best, and proved it every weekend. Macca on the other hand? Like Allen MACCA is an ITU world Champion and Kona Champion and winner of key prestigous races around the world like Roth , IM Germany, Wildflower. But Macca's competition is STIFF! When he was ITU world champ he was beating 20 deep competition then Australia screwed him and he missed out on the Sydney Olympics and a new star was born; Simon Whitfield! So MACCA turns to long course, gives the finger to the Australian federation and kicks ass for 10 years. At first Kona beat him year in and year out just like Allen, just like a boxer in a real war, to only conquer it in 2007. He repeats in 2010. What is different though is depth in Kona vs. when Allen raced. 15 deep every year in Kona. 15 guys each year can win that race now vs. 3 to 5 in the 90's when Allen raced it.

How good is MACCA? 2010 proved in the 15 minutes of the video below that when the boxer gets hit and punished and pushed to the limit, THE BEST fight like THE BEST and win.

Now, what would be the dream "match". The big "fight" in Kona terms? Remember that guy I mentioned Simon Whitfield? Yeah, I would love to see the Kona lava fields with his leg speed...then maybe a new blog can be written.....-:) But, being Canadian I sure am glad his focus in London 2012!

I vote MACCA the best ever (till 2012 or 2013 anyway) and 2010 we finally had a Kona finish worthy of big time "best round" racing!

Thoughts and debate are welcome!

And thanks Macca...I might just get in the pool this spring-:)

My thoughts re: SI Lance report.

2011-01-19T14:14:00.000-08:00

Today Sports Illustrated and the editorial team that broke the Alex Rodriquez "drug" story published investigative journalism report on Lance Armstrong.

Click here to read the SI report

At work I was asked today what I thought, here is what I think:

I don't give a shit!

I wrote a blog about Lance in July 2010 (see side bar link to the right) and want to explain a bit more now, when the press is hot and the apparent noose on Mr. Armstrong is tightening.

I am pragmatic about dope in pro sports, it's big money and people do it. I used to get upset that cycling was always on the front pages of dope in sport and stepped away for 3 years but I reconciled a few things:

First, cycling tests the most and therefore, gets busted the most.

Second, it is sports entertainment and beautiful entertainment it is. If you think I am whacked, ask yourself this:

"how is it that an offensive lineman can run sub 5 second 40 and be 6'6" and 350lbs? How is it no one is ever busted in the NFL? How is it the biggest drug in the NBA is pot? I mean, look at that 19 year old 6'10" 260lbs forward who is just so dominant?"

If you are a fan of pro sport and NO ONE is getting caught in the sport you watch, ask why. FIFA's last drug positive of any noteirity was Maradona for cocaine. Please, these are superior athletes making more $$$ than baseball players and not one positive? Really, remember when baseball was squeeky clean? Um, Bonds/McGuire/Canseco/Clemens etc. were the stars.

These two points coupled with knowing I myself am drug free less a whole lot of Merlot, allow me to get on my bike with a clear conscious and train and race in the sport I absolutely love.

Third, and most importantly to the Lance question itself, the I don't give a shit part comes from a more personal place, from a place that really says to me - I just don't care if he was doped! In fact, if drugs allowed him to win and that winning in turn allowed Lance to do his foundation and write his book, then I care even less about the dope question.

Why? When you have a parent reading Lance's "Its not about the bike" in your arms knowing sooner, rather than later, we can't share that moment together and that parent gains inspiration from turning those pages, then dope up I say. I owe Lance a thanks for that moment in time, I will never forget it, it is a cherished memory for me of my mom.

If Lance was clean, clean, clean that memory doesn't change one bit. It doesn't have anymore value to it if he was clean.

Does that memory make doping ok in sport; absolutely not. I just don't give a shit if Lance doped.
Lance is bigger than his sport for all the right reasons; his foundation, his inspiration for millions, his influence in government's backing of cancer research etc. The test of a man is not how much money or fame, the test is what you do with it!

Perhaps you will argue, The test is actually HOW you gained the money and fame before what you did with it...as in, doing right as a consequence of doing wrong does not make a right. VERY VALID, I just don't give a shit because of point #3 above.

Ride safe, please ride clean, just don't ask if you want the straight goods from me on the subject of LA!

Product review: TP Therapy Foam Roller

2011-01-15T10:52:00.000-08:00

Friends and family:

I don't have sponsorship per se, I have help from local retailers, but not sponsorship. This affords me the opportunity to actually go to retailers and buy products I believe in. For years I have had the same relationships with GREAT products while also researching other new products that are fun to use or support my goals. This will be my first a few installments for products I am absolutely NOT PAID to endorse. I want to write about them because THEY WORK!

Context: Last week I had a great training week capped with a great 3 hour indoor ride with thewww.c3online.ca triathlon team and Sunday I did a 21km progression run; first 10km on 7:30 pace; next 5km at 7:15 pace and final 5km on 6:57 pace then a nice mile warm down. I was feeling great and confident. Then Sunday night while flipping over in bed (think side plank) something popped in my right rib area. Sharp jabbing pain and suddenly I could not breath! Unfortunately this wasn't a cramp, this lasted right through till morning and into work. AFter an urgent physio appt. I came home and hit the TP Therapy foam roller (see picture). 2 minutes before bed, 2 minutes when waking up for 5 days....by Friday I am breathing pain free and back training!

I am really amazed by the power of the TP Therapy roller. Other foam rollers don't match this thing because they cave under the pressure when rolling on it. Their website is www.tptherapy.com and a workout site is available at smrt-core.com

Be prepared, it is incredibly painful to start but over course of a few days the muscles really loosen up and the rollers warms up to you-:)

I recommend the roller and I am now suffering through IT Band rolls, calf rolls, and quad rolls.

I am a big believer in the product!!

Train safe folks.

What it Takes to suprise yourself beyond talent & skill...

2010-12-30T17:30:00.000-08:00

Here is a great article from Harvard Business Review on what it takes to meet your expectations of "self", assuming of course, you raise your bar VERY high! If you strive for medium don't read my blog anymore-:)

Author Tony Schwartz refers a few gems of books as reference as well, they are outlined below for you.

Here's the link to his quick blog: 6 Keys to Being Excellent

Here are the recent books on this subject:

Talent is Overrated by Geoffrey Colvin. My personal favorite.
The Talent Code by Daniel Coyle
Outliers by Malcolm Gladwell
The Genius in All of Us by David Schenk.
Bounce by Mathew Syed

Footnote - photo changed!

2010-12-29T18:01:00.000-08:00

Yep - that does it, 100% bike racer with a spice of running foot speed-:)

Time to change the picture on my blog!

2010-12-29T08:03:00.000-08:00

Friends and family,

Thanks for checking in and a happy new year to you all. I hope we all got through the Christmas festivus season filled to rim with great food, family, and fine wine!! I for one weighed myself this morning, December 29th, to 167.8lbs. Christmas eve I was on target at 165; time to drink some water-:) This said, it was great to share Christmas with Meredith, mum-in-law June and then have a special visit from Joanne, Doug and the kids Sarah and Bryan and little treat Chester the 8 month old Golden Recliner (ah hum, Retriever)! Gatsby and he loved every minute of their visit together too!!

Onto sports related news...I have taken the autumn season to reflect on what turning 40 means to me as an athlete. I haven't yet wrapped my head around what turning 40 means per se, but I have come to terms with that number as being just that athletically, a number. As little as 5 years ago 40 meant washed up, slow, uncompetitive. One only needs to look at Michael Jordan to see what 40 does to high end sport skills and I would argue, same with Lance. Lets face it, his comeback at 38 wasn't exactly successful in the world of Lance sporting success though 3rd in Le Tour is pretty freaking special all the same! This said, look at Dave Scott who went 2nd and 4th in his 40's at the Hawaii Ironman and this year Macca won at 37; the oldest winner of Hawaii. 40 is just a number but a milestone number all the same and it does in reality mean deminishing returns on speed in my sport.

So my reflection lands on this:

do what you love
stay fit and healthy
don't take it too seriously
but seriously enough to be in the mix to win!

Conclusion:

I don't love swimming so me and the pool are retired
I do love lakes so I won't sell my wetsuit just yet
I love running so train hard and race Around the Bay
My Cervelo and I are bonded for life; get out and ride

Season goals:

PR at Around the Bay March 29th and shoot for sub 2:10 and hope for 2:05
Top 5 National Time Trial in Burlington
Win, or help team win, National Road race championship July 3rd
Top 5 on the GC for Green Mountain Stage race Labor day weekend
Late fall marathon for sub 3:10 to qualify for NYC Marathon 2012.

My Ironman career, for now, is over.

Time to update my photo on the banner of this blog!

thanks for checking in!

Trials of 2010...

2010-11-28T06:47:00.000-08:00

Hey there friends and family,

I sit here pondering the week that's been, a first week into a fabulous new career opportunity and a week I re-integrated into downtown Toronto big city culture after 3 years in the 'burbs working. I ponder, relax, sip a coffee and take another Tylenol from the head cold that landed Friday night. My pondering reflects a few things on the year that's about to pass, 2010; they are:

"You miss 100% of the shots you don't take" - W. Gretzky. So why is this quote important? Meredith and I took a shot at our, but mostly mine, west coast dream. I spent sometime out there sifting through career leads, researching real estate, pondering if I could live our lives there and us both be more happy than we are east. We took our shot and we didn't miss; we just decided to stay with the home team because home is where the heart is.
When I look back on 2010 and the business I accomplished I find so many points in time where quitting was easy because options were available. I didn't and in so doing supported hundreds with dignity and class to transition out of old and into new. I am proud of that, because looking out for #1 is easy; standing tall and supporting others is not. I also was reaffirmed what is good about people. During times of stress stand tall, do what's right, and in time good will come back to you.
Be thankful for what you have because tomorrow you might not have it. Whether it is a job, material possession, health, financial; whatever it is, you best embrace it because tomorrow it could be gone. I saw that a lot this year. Some in the passing of life, some in my own loss of job, the bike crash taught a few VERY big lessons...the point is, I try my best to live by "life is what you make it..." but at times it's easy to forget our individual control on that and get caught up in what we can't control and in turn, let that bring us down. Don't let that happen, you can't control it so F - it. The past is done, the future hasn't happened; today is the present (GIFT!)
To be everything you can be you need more than you. Meaning, you need a supporting cast to pull the best out of yourself. As I reflect, I have to say that Meredith's grounded outlook, realistic view, and way of pulling me out of negative into positive is what made 2010 possible. My support crew is small and she is the captain of that tight ship. We sailed ferocious seas together this year and some storms still brew; at times we even chase winds we shouldn't, and through those storms in 2010 Captain Birchall-Spencer has steadied the course and grounded my being. I've come on deck to calmer seas as the year comes to a close and as I look back to the waves we conquered, I give one great big giant kiss to our safe port.
Last but not least, if all else fails and you just need to exhale a good bottle of California Cabernet or Okanagan Chardannay makes life a lot more tolerable-:)

Lessons in summary:

Take your shots;
Stay true to your values;
Live for today;
The bigger the storm the greater the reward

Bring on 2011 (and calmer seas please!!!)

Running to the sunrise in Toronto

2010-11-02T19:09:00.000-07:00

Friends and Family,

The rotation from season ending to season starting has happened. Each season starts late October of the previous calendar year and this year is no different. I start with a 3 week block of workouts to get the rhythm of training back, get the muscles and joints loose, and enjoy the rigours of triathlon training. This phase is relatively light, nothing too hard. What is different this year is the levels of fitness I bring to start the "train to train phase". This year I start without a fall marathon or late summer Ironman in my legs. In fact this year, for the first time in 10 years, it starts without a single 20K+ run since May and no swimming since July!! OUCH!

It is easy to get discouraged as the motivation is super high to get going and working but the fitness is terrible, pain threshold low, and pace of sessions medium at best! So, I get myself motivated in other ways; here is a great picture of a morning run in Toronto to the sunrise. It this sweet or what!!!! This gets me motivated to run-:) I am doing 3 runs per week totally 25km, 30km, and this week 35km in distance. As you can see, not too major. Come December I will be into my regular 50-55km week rotations in my New Balance beauties building up to 2 hour long runs. Lets hope I catch more sunrises like this into winter!

I started swimming by doing 2 swims a week beginning with a 1500M swim and now, in week 3, have built up to 2200M per swim. Swimming is like riding a bike, you never forget how to but man, it takes a lot of work to go from "doing" to "doing well"! Still, given the 5 month layoff and only having done 5 swims thus far, my 100M and 200M repeats are on par to when in full swim mode. Of course, this does not translate to 3800M into open water...that is where the "doing well" part comes in after months of work. I feel good in the water and look forward to breaking the 60 minute/3K swim workout barrier next week!

I have not touched my Cervelo P3 since Provincial time trail championships, only riding myCervelo R3 road bike and doing that all base pace with a few pickups each ride up the hills. I love fall riding; leaves changing colors, arm warmers on but no need for leg warmers; fine cappa's at Cafe Domestique to finish off the ride. It's the best time to ride. But, tomorrow I will dial in my Cervelo P3 back to the triathlon position and start reacquainting myself to it's speed. Speaking of fall colors, here is a photo from the Dundas driving park looking up to where I grew up...yep, just at the crest of the hill there was my abode as a boy and in this park was where I went to high school. Good times but back then I was more interested in girls, beer, and my Ford Ranger than I was riding a bike - life changes! Below that is a picture of David Zabriskie's Cervelo P3 from the Tour de France where he broke the fastest average speed for a Tour TT. FAST BABY!

The other great thing about the train to train phase is I spend sometime looking at a race schedule. There are some clear goals for 2011. First, the bike road nationals are in my backyard in 2011, 2012. We have a good team and we will focus on winning the masters race there. Second, I won't be doing the team training camp in Tucson which leaves the door open to revisit the oldest running race in North America (yes older than Boston), the 30km torture that is Around the Bay in Hamilton on the last Sunday in March. Third, of course I want to knock out an Ironman and have a slot for my favorite race, Ironman Canada for the last Sunday in August. In between that will be opportunities to slot in some high octane bike racing, a few speed triathlons but what I cannot do is over cook it at 40...YES 40! This body is getting older daily so recovery will be the 4th sport!

This the P1 update...phase one of training 2011: Train to Train.

Thanks for checking in!

WTC responds to my letter, and the overwhelming negative feedback...

2010-10-29T10:46:00.000-07:00

Below is the email reply I received from the WTC yesterday. It took less than 48 hours for them to respond and 100% of my friends as well as Slowtwitch forum thought they would not. So, I say good on the WTC for a) listening to their customers and rescinding the Ironman Access Program, and b) showing they do care and closing the loop to those athletes that took the time to reach out them.

Case closed, onto more important things like figuring out how the F-K I am going to live in Toronto for the next 4 years with this Rob Ford clown elected as our mayor! REAL ISSUES!

________________

Hello-

Thank you for your E-mail and interest in Ironman.

We announced the launch of the Ironman Access Program earlier this week and due to an overwhelmingly large amount of athlete feedback we made the decision to rescind the program.

Ben Fertic, President and CEO of World Triathlon Corporation, released an official statement about the Ironman Access program and it is currently available for viewing on ironman.com, as well as Facebook. Please see below:

http://ironman.com/mediacenter/pressreleases/ironman-access#axzz13gb4SXT2

We always appreciate feedback, recommendations and suggestions from all athletes and we take everything into consideration while planning future initiatives. Your opinions are welcomed and I will share your concerns internally with my colleges.

We apologize for any inconvenience this may have caused and we hope to see you at an Ironman event soon!

Please let me know if you have additional questions. Have a great weekend!

Regards-

Athlete Services Coordinator
Ironman World Headquarters|2701 North Rocky Point Drive
Suite 1250 |Tampa, FL 33607

Open letter to WTC's Access Ironman campaign

2010-10-27T18:29:00.000-07:00

Dear WTC and Access Ironman:

I submit you re-evaluate your Access Ironman program, or in least, follow the social media reaction via twitter and facebook to learn how your consumer base is reacting. Take a look for #ironmanaccessprogram on twitter and learn how the athletes, age group/pro/world champions, are reacting.

I wrote in a blog report post Ironman Canada that the WTC was on a slippery slope of eroding its core by pushing the business of sport to far right. What you are effectively doing with this program is pushing the amateurs without/smarts not to pay the extra $1,000 off the start line while affording those with $1,000 to the start line. This alongside race fees rising, more athletes on course every year while pro purses stagnate is reaching to far from what makes Ironman great; community by sport. Rarely is community is raised and appreciated by profit margin.

Brand is everything, and your "AMEX" program has tarnished it. Recovery will not be as swift as post race, this will take some undoing and in the interim you have left doors open to very capable competition in the market of Iron Distance racing.

Sincerely in sport,

Rhys Spencer

What to do when season and job ends? GET LIVIN'!

2010-10-16T18:56:00.000-07:00

Friends and family:

A few updates that most know; here is a season recap:

- train all winter to get ready for August Ironman including great bike camp with team in Tucson. So far fitness really good.

- April do some Ontario racing and learn I have some good base

- May do some more bike races and a duathlon; fitness gaining

- June CRASH

- July, comeback on bike only at Tour of Catskills

- August still go out to IMC but don't race, just train my bike for GMSR

- September: GMSR (7th overall; 2nd on the TT, 10th on the Queen stage - see post below); Provincial TT (4th by 0.13 seconds - see post below); Centurion Cycling town of Blue Mountains (SERIOUS BONK see post below)

- October: UNEMPLOYED & on VACATION TO BEAUTIFUL BC!

What was I doing vacationing after losing my job? Simple, R&R-:) I flew to Vancouver, got a car and went straight to the ferry over to Halfmoon Bay to visit my friend Adam, Tracy, and their little girl Ellie and old friend Cory Smith. What does one do there? RELAX, SIP (ah, gulp) WINE...AND SEA KAYAK! Talk about an experience and great way to leave all of the troubles of career behind! This was just what I needed and they live it right. Work hard, enjoy the outdoors in tranquility, share life. Well done clan there, well done! Here's a shot of the trip.

From there I went to Vancouver to flirt with the job market and real estate. 2 learnings; first, job market is TIGHT; second, the price tags for homes are HUGE! Not a good mix. Here is the sunset on English Bay outside my hotel, sweet way to finish a 6K run in Stanley Park!

AFter my 3 days in Vancouver I hit the road and drove EAST to our friends abode that we stay with for IRonman Canada. Thankfully this time they were home! I picked up Meredith at the Kelowna airport and reeeeeeeelaxxxxxxed! Meredith really needed time away and we sipped wine, hiked, ate like kings and of course checked out some real estate in the area-:)

A photo of our moring coffee/tea at the Starbuck's (formerly Hog's Breath) in Penticton to the sunrise

And last a few photos of our 2 hour hike along the Kettle Valley trail a top the Naramata Bench. A little slice of heaven I must say!

And as far as the unemployment piece goes, it was in the works all of 2010 and knew it was coming. Nothing sudden, just a good 'ol business wind down. Being HR guy, that was one tough slog hence the wonderful trip to Canada's west coast where folks RELAX AND LIVE!

Last, I wrote 10 goals out to start 2010 season. I didn't reach ANY OF THEM. Strange that it was one of my most rewarding seasons personally. Despite my crash, my layoff from work, my non-Ironman, only 1 triathlon....I really enjoyed the racing I did get to do and learning what's possible during trying times. Anything is possible, you just have to LIVE. Remember the motto:

LIFE IS WHAT *YOU* MAKE IT!

So get livin' my friends, get livin'!

Centurion Cycling - Canada

2010-09-27T10:08:00.000-07:00

Thanks for checking in again!

I have been laying low the past week+ as my body does it's best to recover from the beating that was the Village of Blue Mountains Centurion Event on September 19th. The event was put on by NA Sports, the same group that owns Ironman Canada and used to run Lake Placid, California, Wisconsin, Florida Ironman events before selling them to the World Triathlon Corporation (WTC runs/owns Kona and the brand "Ironman") I emphasize the organizer because Graham Fraser and his team put on the best events period. I have raced his events and events that are not his, and by far his are the best!

The event is set for the masses, 25, 50 and 100 mile options through the steep hillsides of the Niagara escarpment in Collingwood. The point being to bring every level of cyclist together to enjoy an epic day of bike riding. This met that goal and was impecably organized. Many of the Ontario riders I race against throughout the year, usually really tight with race fees and such, commented how they so received their money's worth from the $110 race fee vs. half that fee for Ontario Cup races. MEaning, Ontario racing really does suck. We had OPP escorts, helicopters, feed stations, safe roads, incredible roads, great course, buffet food, timing chips, swag bag, rock bands...list goes on. Ontario racing you get fined, cursed, shit courses. It's why our team goes to the US and Quebec to race a lot. Ontario racing = training!

Anyway, as for my race, it was the last of a long season and I did everything I could to try and break up the group and get away over 100 miles. I didn't succeed. I cracked so bad I almost fell off my bike at 101 miles. The race was long, I didn't account for that and cracked bad. I finished 26th on the day but should have been up front top 5. Humbled, lesson learned in bike racing...don't do the work, that's someone's else's job!

Great event, highly recommended.

Click on this link for my power file from the event: I spent 55% of the time above threshold; 20% at max...over 5 hours that adds up!!! Hence, the cracking and sudden darkness-:)

I can't wait for Graham's team to learn and grow the event. Talk is already started of a hill climb TT the day before with combined time winning stage race type format!! If anyone can do it was excellence, its his team.

Ontario Provincial Time Trail Champiosnhips

2010-09-14T09:16:00.000-07:00

Dear friends and family:

September 12th I decided to throw my hat into the Provincial Time Trail (TT) championships for the 30-39 age division. This meant a few things:

I would have to change the position on my Cervelo P3 to make it legal with the Union Cyclist Internationale (UCI) rules. These caveman of the UCI have put major restrictions on equipment and fit so as not to provide, what they believe, is an unfair advantage to lesser countries/athletes financial means. Recently what this has meant is that master athletes or triathletes like myself could have equipment deemed illegal for UCI races but perfectly legal for triathlon and in fact we would have to spend MORE money to make things legal. For me, this mean buying a $70 stem to bring the bars closer to my body, cutting my aero bars by 3 cms to bring them closer to my body, and then moving my seat back 5cms to make the fit legal. Consequence is the fit is far tighter and more uncomfortable then the triathlon position I have been riding for 10 years.
I was going to hurt, A LOT, for about 50 minutes.

I was hoping to get a spot on the podium for our team sponsors as a special thanks for all their support this year. I arrived far too early but had some groove tunes to keep me occupied, warmed up for an hour on the trainer, got the bike dialed in with a Zipp 808 front and disc wheel on the back, strapped on my aero helmet and hit the start. Funny story:

There was a rider that was a bit of a character (will remain nameless). At start they were calling my number for bike check so I went to front of line and got my bike checked to ensure the fit I did was legal, then walked through. 5 minutes later said guy came through and I realized I had just totally budded in front of him for bike check. So I said, "Oh crap dude, I just totally budded you for bike check. Sorry, I thought they were calling me forward there mate.." To which he replied, "Well, you should be" and then turned his back to me. I said nothing (hard for me I know!) internalizing my revenge out on the course.

So I hit the start line and reminded myself this is 38km's of suffering for about 50 minutes. I need to breath controlled, suffer like a dog, but not blow up before the end! My start was smooth and I instantly found a groove and felt pretty good. We had a headwind on the way out and coming to the turnaround my diaphram started to cramp, I eased up and breathed deeply to let the cramp subsided for a few hundred meters before the turn; smoothly took corner, sucked back a gel and some water then flew with the now tailwind. I was catching my guy up front slowly but surely but still was unsure how my ride was. I know I was suffering badly and that this pain was only temporary!

I caught my minute man (same guy as funny story above) and when I caught him with 5kms to go and REALLY hammered by him and dropping him, he drafted me and then 2 minutes later he was cutting the apex of a corner beside me. This goes on for another 4kms while I do everything to stay legal and eventually he has more oomph at end and rolls forward to finish just ahead of me. It ends up he was parked beside me so I walk by and give him a little thumbs up and he says NOTHING. Wow, I thought; taking this all a little seriously aren't we? Where's the fun dude!

I was really spent and my hip flexors were a mess thanks to the UCI legal position but overall I felt "OK" with my ride. Not stellar, but not too bad.

I came 4th, the dreaded 4th, by a whopping 0.13 seconds! OUCH! Average speed was 43.1km/hr

Results are here

Last stop on the 2010 cycling season is the Blue Mountains Centurion.

Thanks for checking in!

Green Mountain Stage Race: Race Report

2010-09-07T03:16:00.000-07:00

Hi friends and family:

My "A" race of season has come and gone over this labor day weekend. For the second year in a row Meredith, Gatsby and I ventured east to Waitsfield, Vermont for the 10th annual Green Mountain Stage Race. This is a 4 day stage race consisting of:

- Day 1: 8.8km Time Trail

- Day 2: 72 mile 3.5 lap circuit race with a 2.5 mile climb per lap

- Day 3: 70 Mile point to point Mountain stage with 3 passes of the Green Mountains finishing on top of App Gap

- Day 4: 40km Criterium in downtown Burlington, Vermont (PS: home of the band PHISH!)

My training going into the race was actually quite good. For the first time ever I didn't run for over a month and focused solely on riding my bike. As many know, I went out and watched Ironman Canada and did some seriously hard riding out there as my final tune up then came home, packed up the car, and hit the road. My power meter tests out in Penticton show significant improvement with a "career" high 4.9 W/kg for 20 minute effort. This is significant as stage 1 should take about 15 to 16 minutes to race and the higher W/kg is, the faster you are!

Last year I raced CAT2 and while competitive, I was clearly not going to win so I chose CAT3 this year noting that the Sound Solutions team from Toronto were also racing CAT3. These are a good bunch of guys so I figured I would check my ego at door and do CAT3. The rest of the Endurosport PFR Powerwatts team are in the 40+ category where I will be next year!

Stage 1: Time Trail - 2nd overall in 14:51!

I knew I was in good shape but honestly this was a shock! My time was 2 minutes faster than 2009 but the winds were favourable so I figured I was actually 1 minute faster. For the first time EVER I had a good TT warm up. 45 minutes on the trainer, 30 minutes rest, 10 minutes on the road with a few sprints, quick pee, then to the line. All made possible because the start times were ON TIME because the organizers are AMAZING here at GMSR!

Stage 2: 19th place safe and sound

This stage I was 5th in last year in the CAT2 and, at that time, was the hardest effort I ever put into a bike. This year I needed to be a little more cool about things given my overall position. On the final climb Victor in the Yellow Jersey surged stringing out the group and I bridged over, we nailed the descent causing some splits and as we turned right with about 10km's to go I came around him and called out an attack. We did a 2-up TT, caught the break of 2 riders and thought we might stay away but the peleton organized and shut us down about 5km's later. From there is was conserve time and make sure no time was lost.

Chris Wood from Sound Solutions, an excellent sprinter, nailed it taking the win! I celebrated like he was a team mate because the boys over on that crew are so straight up. A great group and Wood's dominate performance was sweet to watch. Ed Makurchuk took 5th as well from Sound Solutions so they had a good day!

Stage 3: Queen Stage - 10th but man oh man, what a day!

We started the day and it was 58 degrees with a downhill neutral start. Suffice to say, everyone was frozen by the time the race started. I was expecting attacks right from the gun but nothing really got going for awhile. I even had time to pull over to the road side, STOP, and pee! Some riders rolled off that were going for the sprint points (green jersey points) and to keep them close the speeds really picked up down the valley. Then we were neutralized as the 40+ riders in a break from the race that started after us rolled through. Cary Moretti from the Endurosport PFR Powerwatts was one of the 3! Here is where things got interesting! One rider in the break up the road was a guy from the Planet Placid bike team that I knew could win as he won Catskills. They didn't neutralize the break and they instantly got 4 minutes. Once the race was back on it was truly chess on wheels for about an hour and I knew, after we crested Middlebury Gap's 5km climb and the yellow jersey gapped me pretty easily that I would not stick with him on App Gap. I needed time going into the final show down so I pinned the descent to get back on and went to the front trying to encourage some attacks. Some went, but were caught and after a flurry of this I looked back to see yellow about 15 riders back so I jumped really hard and took rider 327, Eric from NYC, with me. We pinned it hard for a few minutes then looked back. NOBODY!

Decision time was made, we had 25 miles to go and it was going to be all out. We caught 4 riders of the 7 that were in the days break. One of them was Chris Wood from Sound Solutions and the 4 worked with us giving Eric and I the much needed recovery between pulls. We hit the days second climb, a 1Km steep pitch with a 2 minute gap back to the yellow jersey but the split feedback to the leading 3 up the road were sparse at best. The best I could garner was we closed it to 1:45 from 4 minutes by this point.

Eric and I rode tempo dropping the 4 riders. At the top we turn left then hit the DIRT ROAD descent! 2 of the 4 riders worked really hard to get back on to us in time for the ride through Bristol and over to Baby Gap, from there it is a few km's up hill at 7 to 14%, then some flat road up, slight descent, then to the 4km STEEP PITCHES of App Gap! We rode steady together and I took in 3 gels to fight off the hunger bonk I was feeling before we hit Baby Gap. We rode well together on Baby Gap and as we crested one of the steeper pitches there were spectators handing out coke! Perfect!!! Then I realized one of those spectators was MEREDITH! Awesome!! a can later I was feeling pretty fresh and ready to tackle App Gap proper. The motorcycle official told us we still had 2 minutes on yellow. If that was the case, I was racing for the yellow jersey on the 4kms of App Gap.

When we hit the climb I surged for 200M to see what the other 3 had and only Eric came with me. This boy was strong and quite a bit bigger than me. We chatted and agreed to ride our own tempo and most of our time together was side by side. We hit the switch backs and I glanced back with 2kms to go to see Yellow but still some 500M back. That is still quite a gap I thought and wondered would it possible to stay ahead for the 24 seconds I needed. I asked the official how far up the road the 3 riders were and he said a minute. So depending on who those 3 were, I was still fighting for yellow.

I dug deep but stayed smart; steady tempo. Then Victor and 2 other guys caught me with 750M to go, I got on the wheel of the 3rd rider and fought like hell. They rode off, I fought back, they rode off. Eric did the same with me....finally, the elastic snapped and I was done with 400M to go. More riders were coming, I had to fight, dig, dig, dig...almost there, 20% into a headwind are you kidding me???? DIG, DIG, DIG....finally I hit the line and then everything went black. I couldn't see, breath, like nothing ever before. 2 medics picked me up off my bike and carried me to the sidelines, putting a blanket over me and getting me some hot shots. It was cold up here and I couldn't breath.

10 minutes later the drama was over and I was bundling up to head back down the mountain to our B&B. Things got interesting as I hunger bonked so bad, that 300M from the house I had to get off my bike and take my last gel! I just couldn't make it any further!

Home Meredith put together a killer spread on for me and put me back right. Without a doubt that 25 mile break and the fight to try and get yellow was the hardest day EVER on 2 wheels.

Stage 4: 35 laps of 1.2km circuit in downtown Burlington

I saw Victor in the morning and he lost his yellow jersey by 1:20. He was going to attack to take it back and I said I would help! Problem was, when he went I was boxed in on a corner and couldn't latch onto his wheel. A lap later I attacked and gave everything but the gap increased so I shut it down knowing the 28 seconds I needed to get back on the overall podium were lost and Victor needed a miracle to get yellow back.

Miracle? Get this! Victor and 2 other riders buried themselves and lapped the field! Victor got 2nd on the stage and with the time bonuses easily took back his yellow jersey!

I stayed up right and safe and protected my 7th overall on General Classification.

GMSR is an amazing race, incredibly well organized and for the most part really safe. This said, 2 friends left with broken bones. Paulina Allen with a broken wrist and my team mate Andrew Stewart with a broken collar bone. In my CAT3 group there was a crash in stage 2 and the poor guy needed 30+ stitches across the bridge of his nose. I hope all heal well in the coming weeks.

I love bike racing but if there was a 5th stage, honestly, not sure I could do it! How riders do 3 weeks I will never know!!

Vive le bike-:)

10 Things I learned watching Ironman Canada

2010-08-30T18:02:00.000-07:00

10. Like life, sport has many shapes/sizes/personalities with some good and some bad; but Ironman Canada has so much GOOD, so much KINDNESS, so much RESPECT that all other Ironman's I have done or watched (LP, Wisc - a very close 2nd BTW, UK, Hawaii, FL etc.) and sports (be it major league pro sports or the local arena) pale in comparison.

9. You get your $$ worth, all $600 of it @ironmancanada - Simple. But I will warn WTC and their Private Equity owners, you are gutting the fringes and should be very, very careful with your direction. Competition to their prize is heating up and races like Canada's does not need your M-dot (WTC) brand to make big money. Believe me when I say, a good 60% of athletes I talked to during the week talked about this point, feeling the sport is getting far to *business*.

8. Spectating is hard work! RESPECT to all supporters (especially my wife for 10 years of that!)

7. Staying out of town, be it in Summerland or Naramata really helps if you are racing. Calm energy for break through performances.

6. CARBON is everywhere!

5. Money is to be made on fashion consulting for race kits. Seriously, some major mistakes on men out there, a few on women; but boys please keep 'er covered!

4. There are some seriously great roads to train on in the Okanagan!

3. I saw one female pro gutting it out into a major headwind on the bike, then again with 2 miles to go on the run and my light bulb went off in a big way - THAT IS WHAT IT TAKES to PERFORM. FW/FG I was seriously impressed with that effort - SERIOUSLY IMPRESSED.

2. Iron dames cause is really inspirational and starting a day at 5am and finishing it at 1am to watch athletes do their thing is worth it to see these girls complete what they started. Smiles on at 11:45pm they did it. I was blown away. amazing. Please check their cause out at Irondames.ca - VERY COOL!

1. I LOVE IRON DISTANCE TRIATHLON. It has everything a sport could ask for - breakthrough performances, gut wrenching stories (like the brothers crossing the line together to honor their dad who died racing IMC last year!), community, manners, toys to spend money on, but most of all REWARD FOR ALL THE HARD WORK!

Congratulations to all racers, supporters, and particularly to the Iron Dames; you all rock!

RACE REPORT: Tour of the Catskills!

2010-08-04T07:17:00.000-07:00

Friends and Family,

It is true, I have a race report to tell you about!! Civic holiday weekend for Ontario the Endurosport PFR Powerwatts team drove to the Catskills in upstate NY for a 3 day bike race.

First, the Catskills themselves were quite possibly some of the best roads I have raced on period. Smooth, undulating valley roads with gorgous trees abound. Once the organizers take you out of the valley though all hell breaks lose! 5 to 7km climbs that are like step ladders; steep then a flat respite, steep again. When I say steep, stage 2 had a 2 mile climb averaging 14% but the majority was actually 20 to 23% gradient. My power meter had my clocking a whopping 5MPH on the climb they call Devil's Kitchen. Click here for a link to the pros riding up this sucker, and notice Floyd Landis at about 1:30 into video, dropped by the leading half dozen!

Prologue:
Friday was a 4km prologue with average grade of 4%. Again, this was about staying steady because the climb had sections of 14% then some flats, then some kicks of 8%, then a flat then a big ring uphill sprint to finish. I was hoping for about a 7:45 time knowing a really good athlete did it in 7 flat last year. I clocked 7:53 and given I haven't raced anything in 7 weeks and had 3 weeks completely off of any activity on the front end of those 7weeks from my crash, I was actually quite happy. I was 14th in the Senior 3 men's field so I set a goal for two things:

win a stage
get into the top 10

Stage 1 - 80kms; 2 mountains; descending and flat finish

This stage had a hard first mountain top climb that covered 5kms with the steepest section at the top. I bridged to the front group with 3kms to go and sat about 8th wheel suffering like a wounded dog. Holding on, toping 350+watts I was praying the top was coming soon. With 1km to go the elastic got longer and then snapped. I was dropped for about 20 seconds from the leaders. As we crested there was some flat where I could open up my diesel engine for legs and try to bridge. I picked up riders one by one and we formed a group but it was unorganized and we didn't have enough fire power to get across. Ironically it was the knarly descending that I was dropping this group and 3 of us got a pretty good gap by the valley roads and gave it a go ourselves but the pack behind was getting larger as riders tagged on from behind. 3 riders against 15 is hard to beat. Eventually we gave up the ghost and I went to the back of the pack. I was now thinking of trying to grab a few seconds out of this the second group on the road as the leading group was putting time into us every pedal stroke. What was 20 seconds was now 1:45 and by the finish was a whopping 2:40! OUCH!

I attacked 5 of 6 times to try and gain 10 or 20 seconds but eventually stopped as the group was getting a little pissed off with me and a young buck from Peterbourgh James Bent who was really working well with me. We rolled across together a group of 15 or so 2:40 behind the winner.

Derek Hardinge from Lapdogs Cycle (Duke's cycle team and home to my great friend Lorne Anderson) had an amazing ride, getting in the early break and scooping all the King of the Mountain (KOM) points along the way. Even better, when he was caught he stayed on that group and kept his top 10 spot moving to 6th overall 10 seconds from the leader. Great ride for Derek and representing Canada at the front of this very competitive group.

Stage 2: EPIC 85km

This route was really amazing! We had a KOM right away and Derek scooped the top points. I tried to bridge thinking the top might be a place for a break but the peleton reeled me in with 300m to go. It was at that point I told myself the stage strategy for me has changed; sit in and do NOTHING until Devil's Kitchen. If I can stay with the front group I knew the finish chute really well and would attack on a riser about 4km from the finish. IF i was with the front group they might let me go because I had no threat to the overall podium after losing the 2:40 on stage 1.

We rolled through the valley and the break that eventually did form got 1:30 before we hit the climb. We turned right to start a 3km riser before the wall of pavement kicked to 23% from the word GO! It was at this turn the 20 year old yellow jersey leader crashed washing out on some sand. Everyone sat up and being the oldest guy there, and right behind the yellow jersey when he fell, I assured the group a steady pace is appropriate. I crossed the yellow line and looked back, he was still down. I went back to the front and said, "game on, he's down for awhile". From there a group of 3 went off the front. I bridged wanting to gain a few hundred metres lead before the wall. We hit the wall, I punched it a bit and promised myself to take it at my own pace.

The leaders came by on left and I stayed with them for 1km. Then the elastic got long and riders were passing me. I was dying, literally riding 5MPH doing everything I could to keep them in sight. When I saw the line that said 2KM to go for KOM I almost threw up....2 more KM's of this? WTF? This is not real! Then Gary from Ziggy's fell off the mountain to my left. He was in the race ahead (40+) that we caught. He was ok, stopped by the trees. GEEZUS, this is nuts! Then I saw what I thought was the top! NOPE, it was a hairpin turn to the right and more climbing!!! At this point I got angry and really started to speed up to 7MPH! Funny because it was here I caught a few riders I recognized from yesterday's break.

Finally it levelled off but there was still some rollers before we hit the top and the KOM. My diesel got rolling and I was flying by riders blown to pieces along the crest. I fought and fought to catch a group of 5 ahead. A few deep breaths, missed a few pulls in the group to get my act together and sucked back 1 more gel. I then went to the front and asked the stronger guys to help but I would do most the work. Our job? WE MUST GET THE FRONT GROUP BEFORE THIS DESCENT IS OVER!

It was an epic chase and as we turned left onto the main road about 4.5KM from the finish there was the front group! I couldn't believe it, my plan came back to me and I was ready. I went to the back of my group which had now grown to 8 and let them pull me to the front group and it was there I was going to attack.

We caught them right at the base of a roller and I WENT AS HARD AS I COULD. 750watts on my powertap later, I was redlined, turning squares over the top then opened up the diesel one more time. I gave everything I had and couldn't believe I was going to win the QUEEN STAGE! I looked back, they were coming! ONE MORE DIG and I WIN!

ARMS UP I CROSS THE LINE.....ah, one problem...that group I attacked? Yeah, they weren't the leaders!!!!!! There were 5 guys 40 seconds ahead of me that took 1 thru 5 on the stage. Yes, that's right, I raised my arms in shame for 6th. LOL! Classic cycling error and one the boys will rib me for at year end party time!

RESULTS FOUND HERE: I moved to 11th of the final general classification; Derek kept his 6th spot and his KOM Jersey. James from Peterborough came in 14th overall and for a 20 year old did a great ride too!

I highly recommend this race to all racers, it is so well organized and the roads are just amazing!

Onward to Green Mountain Stage Race labor day weekend!!!

Le Tour at it's BEST

2010-07-23T04:41:00.000-07:00

Yesterday the Tour de France finished a top the mythical Col de Tourmalet. It was an epic battle between 2 riders separated by 8 seconds for the overall. Andy Schleck vs. reigning champion Alberto Contador.

Here is a great article that hypothesizes this ride, where they crushed the field, is believable from a performance perspective.

from a fan perspective, it was pure class to watch Schleck throw everything at Contador and even chase back on when Contador countered. Contador showed class letting Schleck win the stage at the end. He is learning, maturing, as a great champion.

Vive le Tour!

Tribute to Lance Armstrong

2010-07-20T06:32:00.000-07:00

As I type this Sir Armstrong is in an all day break at the Tour de France giving the race its respect and due. I don't know yet if he wins but it brought me to thinking...and here is what those thoughts are:

First, from 1999 to now cycling technology and investment in the sport has EXPLODED. From fringe sport to the cusp of mainstream in North America cycling technology has evolved so rapidy it rivals Apple! Who benefits? ALL OF US, from your kids to the high end investment banker dropping $15K on a carbon bling-bling; we all benefit from great bikes for superior performance and most importantly, TONNES OF FUN!

Second, as a fan of the sport since my teens watching LeMond I cannot recall a rider most tactically astute. From the 1999 tour where he ensured he was up front before the crash on the Passage De - something or other, to last year where he hopped a curb to be up front before the cross winds came and gapped the field, LA always knew where to be.

Third, 80+ VO2 max is other world numbers; but like Jordan in basketball genetics alone do not make a champion. LA is a rare breed of athlete one part genetic, one part talent, one part commitment, one part unrivaled cunning capacity to close the deal when it matters most. Brazil, England, Argentina...where are their closers on the pitch?

Fourth, controversial yes but lets not forget some of the scenes where he was beyond a winner and a graceful champion. Letting Pantani win on Ventoux; not attacking Ullrich when he crashed; bonking on the Jaune Plane in 2001; dropped in 2003 multiple times to dig deep and win; domestique to Tyler in the Dauphine, to Levi in the Giro and TOC, and loyal as loyal can be to those who stand by him: Oakley, Nike, Trek, Steve Hed, Bruyneel to name a few.

Fifth, Livestrong - what else needs to be said there.

Sixth, as a fan boy was he fun to watch race! Cunning; skillfull; dominate; one part gracious, one part arrogant. It was all so much fun to watch!

I hope his swan song this year is remember as much for luck finally catching up with him AND HOW HE REACTED to it by staying in the race, supporting his teammates & sponsors, and how he graced the race by getting in a break and paying his respects, as he is for 7 wins.

Last, the questions always gets asked; "was or is he doped?"

Honestly, I don't much care.

LA is a champion and philanthropist...and just came in 5th for today's stage. Not bad old man, not bad!

Back on Track!

2010-07-09T08:52:00.000-07:00

Quick post:

- did a threshold bike test last night; result = 4.3 watts/kg.

Once i get to race weight of 160 lbs or 72.7kgs in 3 to 4 weeks and hold same wattage I know I can hold at that race weight, this test will improve to 4.47 to 4.52 watts/kg and with that I will be ready for the late season cycling push to compete at Green Mountain Stage Race.

So yes, I'M BACK ON TRACK!

Physio is done and I can start easy running again; maybe just maybe a fall marathon too!

For now though......I RIDE-:)

Thanks for checking in!

Day 1?

2010-06-28T15:53:00.000-07:00

Quick post:

TODAY I felt my leg as a normal leg and that felt good!
TOMORROW I have another ART appointment at SPC and hopefully that provides as much lift in the fix as the last session did!
CANADA DAY (July 1 for all my American friends) I hope to start riding lightly

The rumor I heard is July is going to be far better than June-:) It doesn't have to improve by much to do that but improve it must and improve it will!

Thanks for checking in!

Confirming what I already knew still stings...

2010-06-27T14:36:00.000-07:00

I have spent my weekend reflecting on the crash and how I could have avoided it, what might have happened if I moved slightly left or kept my eyes open when falling or put my arm out to the pavement. All those questions seem to land right back to the same thing I said that night, "I AM SO LUCKY!"

But it has been 2 weeks now and frankly, I am now angry. Not because I crashed, not because we clipped wheels without any reason, but I just can't figure out how my left Femoris Rectus would be so buggered when I landed on my right; how does the physics work around that? I can only thing when I flipped over and stayed clipped into the pedals the forces of bring the bike over me hyper-extended my leg backwards. I still though just sit and say "huh?"

My problem now is, I can't swim because of the whole on the side of my knee which is actually healing nicely; it is about half "filled in"! I can't run because this injury is the one injury that really makes running one stride unbelievably painful, and I can't ride because this muscle is THE engine for cycling. If it wasn't for this muscle injury I could be running and cycling but life is a punching bag and I need to dust myself off and get back up! So I sit in limbo for another week hoping the physio and rest takes hold.

Though I knew Ironman was out of the question right away and wasn't "all in" to begin with 2 weeks ago, it still stings to hear Dr Grant Lum confirm, "sorry Rhys, no way you will be fit for Ironman. You will be able to workout; swim, bike, run, but you won't have enough time between being pain free and race day to be race ready".

Hearing that hurt now that I reflect. I can take Ironman away from myself as my own decision but an injury taking it away from me stings.

Meredith has been great, especially yesterday when all this kind of came to the surface. Good on her for putting up with me this weekend!

Sting aside, today has been better mentally and hopefully Canada Day weekend I can ride a bit. I will obviously miss my first BIG goal of the season which was the Sutton Stage race in Quebec but that is ok. I will try and get fit for Green Mountain on Labor Day weekend and support Meredith as she trains for the Kelowna half marathon October 10th.

Tomorrow's a new day with new vibe; just gotta keep on keeping on!

Thanks for checking in!

diagnosed!

2010-06-22T18:03:00.000-07:00

First, good news: no freaking ultrasounds or MRI’s required! This means I don't get stuck inside the medical system!

Second good news: injury can be fixed via Active Release/Physiotherapy.

First bad news: another 10 days off of any training except light spinning on my trainer.

Second bad news: no running for at least another 3 to 4 weeks.

Last bad/good news (?): Definitely NO IRONMAN given I cannot run.

Diagnosis in lay terms is a LM Rectus Femoris strain. Basically the connections of muscle to hip bone.

What is the rectus femoris muscle?

The rectus femoris muscle is one of quadriceps muscles. It goes from the hip to the knee and can be used to straighten the knee or lift the knee up. This muscle can rupture or become inflamed at the upper part where the muscle attaches to the hip. The main cause of this is overuse through kicking or explosive movements as in sprint starts

I bold type the EXPLOSIVE movement part as I think crashing at high velocity counts as EXPLOSIVE

Still quite painful but at least I know now what we are dealing with. Essentially 4 to 6 weeks post injury before really getting back into training. I am already 10 days past injury though I have to say, it has gotten worse not better since crash day.

So that bottle of Berringer Merlot I just had was quite good thank you very much!

NEW GOAL: Green Mountain Stage Race labor day weekend and maybe, just maybe, a marathon in October. Set goals important to chart course for success.

With downtown I might even start studying for the Canadian Securities Course. I have snoozed button that for 5 years!!!

Onwards we ride, once I can ride of course!

Thanks for checking in.

Post Crash Day 6 - First ride

2010-06-19T14:54:00.000-07:00

Quick installment today to let friends and family know I am on the mend.

Today I rode my bike for 40 minutes really lightly but found myself shortly after on the couch having a nap! WOW! That tells me my body took quite the hammering last weekend!

Road rash healing up nicely, Hip Flexor still a problem but I see Dr. Grant Lum Tuesday to get a better diagnosis on the issue. Probably as simple as, "you fell hard, your body is reacting; RELAX!"

Otherwise Wales blew the 2nd half today and got hammered by the All Blacks. Brutal 2nd half for sure and they just can't seem to separate themselves from "potential" to "performance".

AS for the world cup? Well with those bloody horns in the background soccer just went from boring to boring AND annoying!

Thanks for reading!

Day 5, some good news!

2010-06-18T18:46:00.000-07:00

Great news today:

1. X rays are negative

2. fixing my bike only cost $175 and Sir Lorne was at the helm of ensuring the fixes in place (AKA: McGivor and the best darn bike wrench ever!)

3. Tomorrow I ride again

4. only 2 advil today!

Yep, things are looking up! This said I couldn't jog 2 strides across the street without my hip flexor screaming so something is weird there. A light ride to loosen up? I THINK SO!

Post crash day 4 - Xrays.

2010-06-17T18:51:00.000-07:00

What is more depressing? The fact that in 9 days I have had my i-phone stolen at work, then delivered a major divestment project (read: not a fun deliverable), then crashed, and now realize whatever is going on in the left groin area needs more than just TLC?

Again, I am happy because I am lucky that all is well but tonight I had to get some x-rays on my left hip and pelvis. Something is not right in the hip flexor area. Results come back tomorrow after some Dr. reviews it and sends a report to my team at SPC. I am VERY optimistic because you just don't fracture or break something and only focus on road rash for 3 days!!! That pain would take precedent-:) Still, something is clearly not right in the area which means I am now, OFFICIALLY, inside the medical system which in turn means, I am about to get bounced around from X-rays to ultrasound to MRI and non of those things are in the same place at the same time and all of those things take time.

I was hoping to ride tonight 30 minutes on the trainer but even that SPC said no to. Get the xray first, plan the re-hab second. No problem, I just finished a bottle of Mondavi Merlot instead!

That aside I really, really noticed today a positive vibration on the mental side of the rehab equation. The tension, anxiety, general on edginess is releasing to become smiles and good vibes again; even at work-:)

Thanks for checking in and send good vibes for the x-rays!!!!!!

Day 3...on the mend...

2010-06-16T18:35:00.000-07:00

Friends and family, thanks for checking in. Things are on the mend on the road rash. Still VERY painful on the right hip where I landed but the shoulders are healing nicely and the knee oddly enough is easy peasy. It is disgusting to look at but it doesn't hurt a bit! Right elbow is really making progress and the other odds and sods of missing skin the same.

The issue is the groin. Tomorrow I visit Sports Performance Center in port credit for some Active Release Therapy on it and an assessment to whether it is muscular something more sinister. What I do know is I can't lift my leg straight up in air when lying on my back and it hurts to bend over. Sort of feels like something is all pinched in there. There is no bruising so I must admit I am a tad stressed of the injury.

Otherwise I was back at work today which was nice. Another day moping around the house and not relaxing at all because the mind is racing would not be good. Work focuses the brain (not the soul, lets be fair there!)

I will not be doing the Sutton stage race in Quebec July 2,3,4. I want the groin to be fixed 100% before hard efforts. I will take that weekend for long mile rides in the country and long hikes with Gatsby and Meredith in the park instead.

Gatineau road race is possible July 7 as my "comeback" race, we'll have to see how it progresses.

Thanks for checking in!

2 days post crash....

2010-06-15T08:17:00.000-07:00

In the grand scheme of things I am very lucky. I could be like my friends Cary, John, Kim, Tara, Chris all with broken collar bones; Cary and John adding elbows into the mix. I think Chris had a broken shoulder too. Of course there is Tara Norton too with her facial lacerations, collar bones, back, and various other bone fractures. All of them from a bike crash; some racing and some training. I am indeed extremely lucky.

The gentlemen in the van that picked me off the course said, "someone was looking over you today" to which I said, "she sure was..." It was instinctive to suggest my mom had a hand in my safety but whatever higher spirit was on my side Sunday to he, her, it, I am really grateful.

It is this sentiment that is carrying me past the anxiety of looking back and remembering what might have been vs. what was.

My road rash is healing remarkably well. Today I am really feeling quite a bit of muscle pain and I suspect much of it is whiplash. Neck, shoulder, upper back are all very, very sore. I have a massage at 2:30 so hopefully she doesn't mind the bandaged welsh bastard on the slab as she tries to work around the various injuries to get at me sore muscles. I am also really tired, flu like tired as my body tries its best to get me better.

All this said, at about 11am this morning I did feel a surge of "I'm going to be ok!" I think that was more mental than physical but all the same it is an indication that maybe, just maybe, late this week I will be back on the bike spinning the lakeshore and getting myself healed enough to race North American Masters Championships in Sutton QC July 2,3,4. My goal for now is to get on the trainer no later than Thursday for an easy cruise.

Right now, it re-bandage time for a few of the wounds on my left side!

Ride safe, PLEASE!

and finally it happens - CRASH!

2010-06-14T05:38:00.000-07:00

On Sunday we fielded our full team for the Kitchener-Waterloo Ontario Cup road race. I went down to the race early to carpool my friend MAdelyn Smith to her first bike race! She did awesome, always at the front of her race and easily covering moves on the climbs. Then I didn't see her and knew something was up. She finished a few minutes back after crashing when getting squeezed by the group as the race vehicle came by. NOT a good start to her bike racing career but she is ok and a trooper.

Me on the other hand has gone 10 years without ever hitting the deck. Only one minor skid out on wet leaves at 15km/hr is the extend of my bike riding crashes. That is about 15,000 kms a year without a single scrape until Sunday.

Our full team was there and we had a good plan in place and were executing it pretty well for the first half of the race. Then I attacked to try and bridge to 2 riders up front. I was catching them and a group from the peleton were catching me. Down the descent, hang a right, pedal in the 53/14 around the corner; drop 2 hears to the 53/12 and gliding at 70km/hr (so says bike computer) I look back to my left to see a few guys coming. Then Peter Mogg swerves around my right hand side. I lose my line slightly looking right and next thing I know Peter is coming around me really, really tight. BANG, his rear wheel fully into my front wheel and what felt like forever was from that point to the deck. I played this out last night and here is everything that went through my mind in those 10 seconds from going down to stopping:

1. Hang on tight, DO NOT LET GO OF YOUR BARS!

2. F-C-K!

3. hitting deck I felt my head crash into roadside and I thought "I'm dead" but the lucky Bell Volt helmet came out on top of that battle!!

4. Get your feet first like going down river!

5. roll onto that grass in front of you!

6. look for other riders coming your way so you don't get run over!

7. Stopped, feel for broken bones....nothing? Are you kidding me = DODGED BULLET!

8. PAIN, LOTS OF PAIN; SCREAMING PAIN! OMG PAIN!

9. put me back on my bike

10. F-K my bike, I need to cry.

11. a few minutes of "shock" ensued. Deep crying, deep calve cramp pain, unbelievable amount of self talk to stay lucid, "what's my name? what's my birthday? where am I?" All answered correctly.

12. I AM OK, holy shit!

I am bandaged up along the right side calve, knee, hip, shoulder, elbow. left shoulder has a nice strip off too and the left hip stings but is ok.

Worst injury in terms of keeping me off my bike feels like a left groin pull which probably came from being clipped into my pedals and flinging the bike over me as I rolled.

Here are some before and after photos.

inspiration coming from many different angles....

2010-05-31T15:58:00.000-07:00

It is May 31st, the last day of May and we lean into June with:

June 1 DMB at Molson Ampitheatre

June 2 MY BDAY!

June 6 Milton Tri

June 12 Sister's BDAY!

June 13 KW O-Cup bike race

June 20 Guelph Lake Olympic Distance Triathlon

PHEW - lots of fun decked up!

From an inspiration perspective a few angles have come my way recently:

1. Meredith seems to love 40. Well, that's what I think anyway! She has jumped into the decade a lot better than I know I will in a year's time! She is my rock right now with so many balls in the air I am trying to manage. A true partner, or as the cyclists say, Domestique!

2. Kim Nelson won her Age Group at IM Brazil Sunday. She is such a star and appropriately dubbed Hard Core Kim by her mates. She really is an inspiration!

3. Cafe Domestique is a great little coffee shop that opened in Dundas. A very cool spot with amazing espresso and chai tea! Kris the owner is a cycling and coffee fanatic and has opened a cool little dream. I am inspired because he is living what he loves and good for him!

4. My bike team just seems to love the sport so darn much it is really hard not to be inspired to enjoy it!! Andrew Stewart is floating on the pedals this year and no number on a driver's license is getting in his way!

5. Madelyn Smith is about to start racing bikes. Whatever this girl does she does 100% - ah, that means LOOK OUT other female racers in the Ontario peleton!

Many inspirations means I did some heavy lifting this past weekend:

Saturday: 215km bike ride solo without an iPod. Constant efforts, sprinting climbs; amazing day!

Sunday: 25km run on 7:40 pace. Solid, never in trouble enjoying the sun again sans iPod.

Can't wait for the races as I have some serious mojo inspiration from friends and family!!!

Thanks for dropping in.

Training with PowerTap!

2010-05-27T15:56:00.001-07:00

I have spent the past 3 years training with power on the bike, meaning I am measuring my efforts in watts. The higher the watts, the harder the effort.

Here is a view of what a bike ride looks like when doing Sydenham hill in Dundas 10 times, if you don't know that hill, it is the hardest local 1 mile hill around

http://tpks.ws/dTFp

Here is a view of what the hardest Ontario Cup bike race looks like from Effingham last week:

http://tpks.ws/8RtA

I don't suspect it means a whole lot to some people but here is why I update this:

I LOVE MY BIKE AND MY FITNESS IS COMING AROUND-:)

40th B-day celebrations for Meredith!

2010-05-04T18:13:00.000-07:00

My babe just keeps getting hotter, hotter, hotter; 40 and a beauty!

Thanks to all friends who joined in the fun from far and wide!! GREAT NIGHT!

Sunday was harsh; Monday too! But we are back at it today-:)

Meredith and long time friend Candace.

Meredith, Candace, Lee-Ron Peer and his wife Paloma, Trish and Gord from Halifax!!

Circa midnight - after a few! I know my babe and pretty sure she is saying, "I KNOW!" Probably positioned after someone said, "you're loaded!" or "YOU'RE HOT!"

Couple in love-:) oh, and the server Jeffrey in the background!

And finally, Meredith and Trish - Dalhousie alumni sharing a vino.

May 1st cometh!

2010-04-28T15:16:00.000-07:00

Hi again friends and family,

Our latest update here at chez Spencer is really not about sports at all (I do my best NOT to write about political matters, I just gave that up all together. My vote will speak enough).

So what the hell is May 1st all about?

Well for 2010 is all about my hotty little Mere-Bear (otherwise known as Meredith my wife!) turning 40! Yep - 40! She enters the only decade that matters (till the next one!). Here is what we have planned:

- PARTY!

- PARTY with Caterer and lots of wine!

- PARTY with alumni from Dalhousie!

- PARTY with friends from Dundas!

- PARTY because we have cleaning services coming before and after - YIPPIE!

- PARTY PARTY PARTY!

Sunday May 2nd is going to suck BIG TIME!

In preparation my training this was has gone like this:

- Monday, 2K light swim

- Tuesday, Wednesday, Thursday off

- Friday, Saturday, Sunday planned off days.

A wise coach once laid out a killer season for me and in it, I had 1 week of nothing leading into a big training block. ZIP, ZILCH, NADDAH! It worked once, it shall work again.

Starting May 3rd is my 4 month build to IMC August 29th. Just today I booked our flights to and from Kelowna August 26th thru to September 2nd. A few extra days to visit around our favourite spot in Canada. We just love the Okanagan, it is so gorgous.

I will write a PARTY REPORT! Yes, not a race report, A PARTY REPORT!

Party on!

Thanks for reading.

Here's a photo of Meredith and I, she's such a babe! As you can tell this photo is taken with us a little "PARTIED" during our dinner with said wise coach and his babe in Sonoma California. Yep, that is what a bottle of Cali's best does to us-:)

PS: Coach referral? www.bentleycoaching.com - Ask for Steve, he's pretty good!

Fitness is a lifestyle; live it!

2010-04-17T05:39:00.000-07:00

Thanks for checking back in friends and family, March and April has been quite the *RIDE*. LOL!

After Tucson work has been consuming but I have taped my moddo to my laptop to keep me focused and determined, that is: LIFE IS WHAT YOU MAKE IT. To often we hear can't vs. CAN, me vs. US, won't vs. SHOULD; I ask a lot why that is? Ironically the word can't is in my answer, as in I can't control others behaviors. I CAN influence, I CAN motivate, I CAN coach.

To often perceived obstacles are not obstacles at all, they are triumphs in waiting.

So, April has been that way. Squeeze a run here, ride to work there, swim when you can. AFter a few weeks I look at my training log and see a good run of workouts without even realizing it! Funny that, LIFE IS WHAT YOU MAKE IT.

To that end, here's a photo from last weekends bike race, a 75km pavement and rail trail race around Bronte Park in Burlington. HARD and FUN racing.

Aaaannnddd the SEASON BEGINS!

2010-04-05T15:23:00.000-07:00

Good Friday is the traditional bike season opener and the past few years it has been raced close to where I grew up in Flamborough. I know these roads like the back of my hand and really enjoy the area for cycling. This season we had record temperatures of 26 degrees (80+ degrees!) and over 100 riders to start.

First, the bad news. There were quite a few crashes in the races before ours. 2 ambulances were picking up the pieces just before our race set off. NOT the way you want to start a season. Mike V. from La Bicicletta (my old team) appeared to be the worse off but apparently, a crash even earlier in the day has one gentlemen in very serious condition in hospital. Cycling is dangerous, anything can happen and quite often it is not the guys fault who takes the most road rash. I hope these guys turn out ok and their families are coping with the trauma as best they can. My thoughts and prayers with you.

OK, the good news? The good news is the race went well for the team. We don't have a sprinter to take out a win if the race finishes in a pack sprint so we need to attack, attack, attack. That was my game plan, ATTACK A LOT AND OFTEN in hopes of either a break sticking, or, a counter attack from a team mate sticking. We played this card all day but in the end a sprint is how it ended and Mark Carli on our team stuck his nose into it finishing in the main sprint group at 17th place.

My fitness is quite high for this early in the season, courtesy of Tucson I suppose. Saturday I hopped on the P3 Tri bike and rode 140km's with Tara Norton, Bill Wells, and Gareth Scobie. A great tempo ride that just about killed me (us maybe??) then a 20 minute tempo run after.

Sunday, and today, I am still fried from the back to back days. Hard not to drill it when the weather is this sweet.

Meredith is now back to so all is so very right with the world!

Here is a picture of my solo break courtesy of Ryan Jones at www.Canadiancyclist.com

Thanks for reading!

Tucson in the books - we leave Sunday.

2010-03-27T19:17:00.000-07:00

Some of the bikes lined up in the court yard before we set out.

A room with a view....
Riding out to Mt Lemmon; straight ahead boys!

The world's worst wine ended our camp. I am particularly fond of the distributor Grateful Palate but frankly this stuff is piss, truly awful, but a good laugh all the same. A nice bottle of Coppola hides behind...

Bill stands a top Windy Point at Mile 14 of Mt. Lemmon on our last day.

Another great camp is in the books. 800+kms of really hard riding in the books; many sessions were on the rivet. Some high quality miles just in time for the season to start on Good Friday.

A great group to train with - ah, and drink with!

Made it!

2010-03-26T21:07:00.000-07:00

Back in ACTION today!

Trough was a one day trough so all is well. 12km run this morning as 3km warm up, 20min 5km, 3km tempo, 1km warm down. We then headed out for a 75km team ride with lots of wind but all in control.

Tomorrow is our last day. It is decision time between Shootout (Tucson's local ride) or another go at Mt. Lemmon. At moment I am 100% undecided-:)

Catch up tomorrow night!

Ciao for now.

and on day 7....I CRACK....BAD!

2010-03-25T17:42:00.000-07:00

Day 7 of camp on this 'ol body catches a bug and I am in pain chamber mode. Gutted out a 3 hour ride (gutted appropriate term here). That was the day. Horrible night sleep, rough start to day, then 3 hours in saddle trying to hang on to the boys. Sometimes you pack it in and start a new tomorrow. I barely made it but hey, it sure beats working-:)!-:)

Here is a photo of Bill and John at the local CVSs enjoying some Red Bull. Red Bull didn't help me today let me just say that!

Earning it...

2010-03-24T20:16:00.001-07:00

Success in August is built in March; we are hammering ourselves into oblivion here in Tucson. The 9 day training camp is a solid build of fitness and I am feeling really great about the progress up to this trip, and especially during this trip.

Here are some photos of some great bike riding we did today up Mt Lemmon. I have managed 1 swim and 2 runs on top of the cycling, anything tri related is strictly a bonus right now though. Today I did the Mt. Lemmon climb to Palisdais station, a 2o mile climb at 5 to 6% grade in 1:39:48 average 3.7W/KG. This was 3 minutes faster than 2009 so good sign! We added some miles out and back to the mountain and a 5K run after the ride so the day was really solid. We also had excellent efforts up Kitts Peak, a 12.5 mile climb with last 9 miles at 8% grade, in 1:02:40 average 4W/KG and of course the local Tucson "Shootout" ride last Saturday. My legs feel sore but good.

We are also really, really enjoying some of California's most honest offerings of Merlot. Very fine stuff for half the price Canada offers it at! YUMMIE!!

Thanks for reading! Stay tuned for more Tucson offerings-:)

What it Takes...

2010-03-15T15:33:00.000-07:00

What it Takes is a title I stole from a movie about Peter Reid training for Hawaii. It ended up being his last race in Kona, he took 3rd. Peter is a legend, a Canadian, an ambassador of triathlon and I respect his track record of hard work and commitment. He is also a 3 time Kona winner; stud.

I stole the title because March is WHAT IT TAKES month. Without March my season would be all about catch up on fitness. Instead I am using the mantra, THIS IS WHAT IT TAKES TO RACE FAST IN AUGUST with every pool length, pedal stroke, and foot strike.

I just finished a 15 day block of really solid training. Finally my long runs are flowing, my swim is gaining momentum with 4km workouts again. My bike from a long miles perspective is taking a back seat to strength work; meaning, hard watts/long intervals and a lot of pain and sweat.

I leave for Tucson Friday to put the miles into the legs. I can't wait, it will top off a great month of training.

So honestly, what does it take?

Here is a picture of my man cave. I spent 4 hours in the cave Saturday between the bike and the treadmill after a 2km swim to start the day. Sunday was a 4km swim then a 23km run in wind gusts up to 50km/hr. What it Takes = commitment to the process 6 months ahead of your race day.

Vancouver Olympics

2010-03-01T18:16:00.000-08:00

I can't say it any better than Steve Brunt, one of Canada's best sports journalists. Watch here:

http://www.youtube.com/watch?v=kz8tzP3oeDg

An excellent quote from Ignatieff's column today in the Globe and Mail too:

"The Games leave Canada a much more confident and competitive country. We showed we can be really competitive, sure, but in a Canadian way. Our athletes displayed grace in victory, showing that we can win without losing the qualities that foreigners like about us: our courtesy, our civility and our capacity to share success with others."

And one more thing, my favourite Olympic moment was not hockey gold, or our first ever home soil gold. No, there were 5 distinct moments of these games that made everything feel so very right in the world. Only sport can teach us the thrill of winning alongside agony of defeat and in step with the passings of life. My top 5 olympic moments are:

#5: KD Lang's performance of Hallelujah - awe inspiring.

#4: Being in England watching BBC coverage and the 5 minutes dedicated to explaining the athletic prowess that is Clara Hughes.

#3: John Montgomery's gold medal walk through Whistler village chugging back a pitcher of beer on live TV. Pure Canadiana!

#2: Jeanette Rochelle's short program in figure skating, a legend performance. Rock solid, clutch, legend. Her family must be so, so proud. I know the world sure is.

#1: Melissa Hollingsworth interview 5 minutes after going for gold only to fall to 5th. Tear filled eyes, "I feel like I let my whole country down..." she said. Melissa, you taught Canadians life's biggest lesson that hard work and determination and risk get you *in the game*. How you handle the game, its thrills and spills, is what distinguishes oneself from the rest.

Oh, and every morning and night watching incredible sport, incredible stories, and incredible landscapes with Meredith. We lost count of our tears but rumor has it I cried to Ice Dancing, Figure Skating, Cross snow boarding, and came pretty darn close to crying to Neil Young!

Thank you Vancouver and Whistler for affirming Canada's place among the greatest of nations.

Vive le Canada!

Wales! WALES! Fav'rite land of Wales!

2010-02-19T16:46:00.000-08:00

February 13th me and dad starting our 6 nations day together at the Millenium Stadium in Cardiff, pre kick off before Wales vs. Scotland.

National Anthem time, truly one of sports greatest moments.

what happened in the final 8 minutes of this match can be found here, quite possibly the best few minutes of rugby I have ever seen.

And, if you have not experienced the welsh national anthem before here is a version from February 14th match 2009 against nemesis England.

THANKS DAD!

2010 Race Schedule

2010-02-07T09:19:00.000-08:00

3-7: Chilly Half Marathon Burlington Ontario (assumes I can get enough speed for 1:23)

4-2: Good Friday Ontario Cup Bike race

5-16: Burlington Ontario Cup Bike Race

5-23: Niagara Classic Ontario Cup Bike race

6-6: Milton Triathlon

6-20: Guelph Lake Triathlon

7-4: Peterborough Half Ironman OR Sutton Quebec Stage race depending on Sutton's schedule

7-25: Muskoka Chase long course Triathlon

8-29: IRONMAN CANADA

7-12: Provincial time trial championship

Autumn marathon (there is like 12 within 2.5 hours driving distance including 2 in Toronto)

time to train some more.

Team Spidertech powered by Planet Energy

2010-01-30T07:43:00.000-08:00

I had the pleasure of attending the Team Spidertech launch party this week. I think Canadian cycling fans really need to take a look at this team and truly understand the significance of what this event, and this team, is providing our sport.

Canada is putting itself on the cycling map starting at the same level a certain Slipstream team did just 5 years ago. The team has the backing of businesses that love and adore cycling first; see it as a vehicle for advertising their product second. Of course they need to make their businesses viable, but the fact their backing it is not purely a boardroom decision really helps Steve Bauer get this project up and running. And the project is very similar to Team Sky’s UK dream all be it smaller scale; get to Le Tour as a Canadian team.

As far as Bauer is concerned, let’s face it, he is the only guy in Canada capable of pulling this off with any semblance of credibility. He is Canadian cycling. I grew up reading of Steve Bauer as the Fenwick Flyer out of Stoney Creek. I was 13 jumping up and down in my living room with his epic ride at the 1984 Olympics. They showed a montage of video last night and it was amazing how a guy from Stoney Creek made it in Europe. And Steve looks like he can get on a bike and crush all of us tomorrow.

Also, he has some riders that are good and of course that is critical! Gilbert, Roth, and Randell will get some results but everyone really keep your eyes on Euser.http://www.cyclingnews.com/news/euser-signs-on-with-spidertech-presented-by-planet-energy-in-2010 He can put out the numbers after talking with him last night and he really respects what the team is trying to do. He was chatting with us about how he learned of Planet Energy last year and it was that race experience that made him listen to Bauer. It’s a win-win for Euser, he gets to rebuild his career and Bauer gets a rider of immense talent for at least 1 year.

The team will have some major challenges getting past UCI rules on pro tour races. They are by UCI rules not invited to the 2 pro tour races in Quebec in September but Serge the race organizer, and Bauer himself, have considerable clout with the UCI and are working with them to get a deal done. The Tour of California seems a certainty for the team and they must be front and center there on the TV camera to make a push into the media.

If this team can get a run of results and more importantly, a run of media spots this summer, the dream to build to the Tour in 2012 or 2013 is possible.

Personally I really hope it works and builds our sport towards a more professional and business focused future.

Please click www.pedalmag.com to read the write up of the event.

A regular Humpty Dumpty - putting it all back together

2010-01-25T15:44:00.000-08:00

I was sick enough not to train for 7 days, and smart enough to ease back into things with a 5 day "get back on my feet to train" cycle. That meant 2 weeks away from "real" training.

I then put my pieces back together last week and officially started 2010 training!

Monday - kicked off week with 2.1km swim with UTM Masters and a good steady pace run at lunch

Tuesday - full body weights and strength circuit at lunch and an up tempo ride in evening

Wednesday - 2800M UTM Masters swim in morning; hard interval session on treadmill at lunch

Thursday - mix of 800s and 400s on treadmill at lunch followed by 15 minutes strength circuit; 90 minute trainer ride steady tempo intervals in evening.

Friday - off day

Saturday - 2100M solo swim and then full weights at YMCA; 90 minute hard intervals on bike afternoon.

Sunday - 3600M UTM Masters swim; 15km Dundas escarpment run (meaning HILLS) at tempo in afternoon in rain.

A good solid training week for end of January.

- 10 km swimming

- 42 km running

- 170 km on bike trainer

- 3 weight/strength sessions.

Very balanced, very happy to be back in groove.

I also found myself singing a GD tune and couldn't figure out why until I landed on the lyric, "The grass ain't greener, the wine ain't sweeter; either side of the hill..." Sort of sums up my 201o so far so the way I see it, LOTS OF UPSIDE in my future!

Thanks for reading!

Training peaks new interface sucks; annual xmas; travel plans!

2010-01-12T18:10:00.000-08:00

I have been using Training Peaks as my training log now for 4 years and today I cancelled my subscription. Sometimes companies make what they perceive to be product improvements and they just ARE NOT IMPROVEMENTS. I tried honestly thinking it was just me and not being all that technical but after 3 months of trying to enjoy the new interface I gave up and cancelled the subscription. I talked with a few coaches who use the system and they too hate it. This is not good as coaches are a gateway for the Training Peaks product bringing thousands of athletes into the software to send out their athlete's programs. Over at slowtwitch there is a thread dedicated to it and not too many are piping in to defend the new interface. The only upside I guess is I am not alone!

Solution: for power on the bike I will simply use the Saris software provided by Saris the owner's of Powertap. The interface is clean, super easy to download and graph monthly progressions. Otherwise, swimming and running will be old school paper and pen.

My health is on the mend. Sunday and Monday were a right off but today I am coming out the other side of it. It will be a full 6 days of absolutely no workouts after a good 3 week run of fitness gain. Meredith reminded me I always get sick at the holidays so this came just a week or 2 late than other years. There is plenty of time to get back the fitness lost, IT'S JANUARY!

Wales vs. Scotland trip is booked! Feb 10 to 17 or thereabouts, can't remember. COME ON WALES!

Tucson is booked; March 19 to 28. Can't wait! I will be fitter than last year so won't come home a shell of my former self. Maybe this year I might even do some running while I am there!

catch up in a few days, for now more rest then a slow integration back into training starting tomorrow.

thanks for reading!

first week of 2010 a gong show - all better from here!

2010-01-10T06:41:00.000-08:00

2010 started well enough with a good FTP test (see previous post) on Monday. From there however it went downhill fast.

Tuesday = Some stressful stuff to do at work, never good, always stressful with great team members impacted. Heart breaking honestly.

Wednesday = onset of cold and give up on the Gluten free experiment

Thursday = cold takes hold/can't train but love my bagel!

Friday = worse, definitely no training, but have 2 cookies = yummy!

Saturday = amazing bike fit on the P3C. REALLY a difference. Highlight of week. Learn Hammer Nutrition is Gluten free, buy Hammer Heed for hydration along with new seat, stem and bike shoe insoles.

Sunday = today, cold is worse, down for the count. We have John Hughes movies from Mike, I sense a day of DVD's.

2nd week of new year starts with Meredith leaving to Gainseville for 3 days on business. At some point 2010 will launch into expectation and ROCK. Right now, rolling with punches and sipping Hammer Heed for hydrate!

2010 test: power to weight ratio

2010-01-04T18:02:00.000-08:00

Tonight feeling tired and lazy after a hard 2 weeks training and run intervals at lunch I decided to throw caution to the wind and test again my FTP: Functional Threshold Power. In lay terms the test determines the tipping point between matching energy supply in the muscles to energy demand. Go over your FTP too much or for too long your body fails you and you stop, it really is that simple.

to test this I follow a simple test provided in the book "Training and Racing with Power" by Hunter Allen and Andrew Coggan. After a good warm up and blow out of the legs to get them juiced up and ready to roll, a 20 minute all out effort occurs. Take those results, subtract 5%, and then divide by your weight. Voila, FTP.

Because you divide by weight there are actually 2 ways to improve FTP. Train better and get stronger, or lose weight. But, lose too much weight and the tipping point becomes inverse. You actually lose power, so it takes experience to know your magic race weight and you can't be at race weight all year. At time of test I am 3.5 kg's over my race weight (167lbs vs. 159/160 race weight)

So, what was the result? Just slightly less than what it was before Christmas I am happy to report; 4.15 watts per kilo. That is because of the extra kilo!

It felt good given the hard 2 weeks training, the 90 minute run 48 hours before in -20 degrees, and the run intervals in the afternoon leading into it.

So with this we can train and improve the fitness for the season.

My swim test 3 weeks ago was 21:28 for 1500M which given I took 3 months off swimming is good start. My PB is 21:08.

Running - yeah, I hope that gets better building into March! Lots of work to do there!

Training rocks!

Thanks for reading.

2010 is here!

2010-01-01T19:38:00.000-08:00

Page is turned on 2009 and we start 2010. NYD went like this, can't beat it!

home made gluten free pancakes with eggs courtesy of chef Meredith!
1 hour hike of the Great Gatsby in High Park with a light snow
Grande Bold Black with Horn of Plenty Gluten free muffin on the side
40 minute easy spin on Cervelo R3 watching USPS Cycling team motivational theatre
1 hour nap

Eat well + consistent exercise + good recovery = GREAT SEASON!

GAME ON!

Dog's and Christmas.

2009-12-25T17:44:00.000-08:00

This is the king of the roost, Gatsby, chasing Santa for X-mas...he really runs the show here at Chez Spencer!

Here he is getting ready for Christmas early December. Yep, he ate the whole thing!

Dog's are amazing, total members of the family.

REMEMBER: DOGS AREN'T JUST FOR CHRISTMAS!

M35-39, are you doing this?

2009-12-24T09:31:00.000-08:00

It is Christmas, Meredith and I put the lights and stockings up last night. We are finally in the spirit of the holidays.

In tribute, I am working out like a mo-fo to give to MYSELF! I will be 39 next year racing Ironman Canada and young bucks (ok, 35 year olds!!!!) I'll have some speed to bring to the game!

Christmas Eve training? You bet! Starts with an hour walk of our precious Gatsby! Onward for 40 minutes easy on the trainer to spin out the legs. Off to work (well, not much like work today to be honest!) and at lunch hill repeats on the treadmill. A leisure swim on route to getting mum-in-law from Dundas is in the cards. I will cap this fantastic day with a wonderful glass of Pinot Noir. YUMMIE!

So, who in the Ironman Canada 35-39 age group is doing this today? SPeak up! I need more and more mojo to keep my aging limbs alive!

Our bike team is coming together, new team kit and sponsors this year! The racing should be solid with some good teams being put together in Ontario for 2010. We are signing on with Hincapie sportswear as our team kit apparel provider. Sweet stuff, highly recommended. Tri tops included so if I crack at IMC I will look extra sharp doing it!!!

Bring on the 2010 season...and the young bucks! IT'S GAME ON!

Signed - motivated welsh bastard!

The Canadian BBQ Tradition!

2009-12-08T15:38:00.000-08:00

My tribute to the mighty BBQ - a life time view!

To start: that is my dad cooking eggs and sausage with me and my big sister waiting anxiously for the great eats!

To continue: that is me cooking sausages by the family pool circa 1993. In the background are some old friends smoking, drinking, and generally REALLY enjoying themselves. Note my great hair! Killer stuff really!

2004 that is me and dad in the backyard in Risca Wales after my world's in Sweden. I was pretty fast then, getting slower by the day now!

And to close, 3 filet mignons last weekend with Dad, Meredith and I.

Long live the BBQ, even in winter!

rest for body and mind...

2009-11-24T17:13:00.000-08:00

It finally came, the dreaded end of year meltdown of body and mind. Time to hang 'em up for a few days and re-generate. After 10 seasons I know this knock and when it comes I have learned to listen and take action by not doing any action for a few days.

Back later in week, or Monday...which ever day answers the knock at the door with vigor and motivation.

Back soon!

November rain beats November snow...

2009-11-19T19:08:00.000-08:00

still now snow - everybody please jump up and say SWEET!

KILLER WORKOUT TODAY! Running hill repeats on treadmill:

- 10 minute warm up

- 10* 90 seconds at 7:45 pace on 9% grade/30 seconds at -3% grade same pace

- warm down

I felt great! Life is good.

Good luck to my friend www.taranorton.com this weekend at Ironman Arizona. She'll crush it!

Catch up soon!

new grape - Pinot Noir! Oh, and an opinion on 70.3

2009-11-15T15:46:00.001-08:00

Yes, as the subject line suggests it is indeed the off season. I have been training, guilty of not swimming again, but doing good strength exercises, cycling, and running. Actually running pretty good tempo/interval work; it feels good.

But, I also have grown out of Cabernet and into Pinot Noir this past week. This stuff is yummie and is less taxing the next day-:) I love the off season, so little guilt enjoying the finer things in life.

I was reading some pro blogs recently. I am glad I am not a pro. I get to enjoy Pinot Noir...on a Sunday no less. yuuuuuummmmmmiiiiiieeeeeeeeeeee!

On a more serious note. I watched some of the racing yesterday in Clearwater 70.3 world championship (that is half ironman). This sounds rather, well, condescending...BUT, I have to ask. Who cares about this race? WTC (owner of Ironman) need to move this thing out of Florida and into a state that provides a challenging course and a forum for ITU olympic distance triathletes and ironman specific athletes to go head to head. And, if it is a world championship as they claim, how about a rotation into Europe or Australia? Why is it "world championship" actually means "in the USA". I digress, but what I do know is that by all accounts this race is a swim->run with a bike in between that doesn't count for squat. Does a huge drafting peleton to T2. Second, why don't WTC fix this women pro issue. Just start the pro's 30 minutes before the amateurs so these women can race without top amateur men catching them on the bike and causing draft problems. Easy solutions are so complicated to implement, because it just can't be that easy can it? YES IT CAN!

oh well, its a race I will never do because of this. One customer voice speaks-:)

That was GREAT!

2009-11-07T14:25:00.000-08:00

Quick update, I have been off the blog a few weeks with work really sucking up some time. That's ok, they pay me!

Today I had a great workout with Tara Norton and David (nrgpt.com athlete).

We tempo'd (average 220 watts) for 3.5 hours through my hometown roads (which are THE BEST!) then hit the sneakers for 30 minutes at 7:15 pace.

I love our sport, triathlon rocks!

Asking for your 6 minutes and 21 seconds of attention: The Blazeman - War on ALS

2009-10-15T18:36:00.000-07:00

this is worthy of your 6+ minutes of attention. Please watch and think hard that no progress has been made on Lou Gehrig's disease since Lou died 60+ years ago.

The Story of Jon Blais HERE

thank you.

Starting 2010...Hawaii...and the Great Gatsby!

2009-10-13T18:21:00.001-07:00

Last year I waited until January 2nd to get serious about training and it cost me 8 pounds. That extra 8 pounds took an extra 6 months to get off, I felt like Jan Ullrich. Never again, can't happen.

I just finished a 3 week "train to train" cycle. 23 days of at least 30 minutes of exercise in 24 days (not including the daily hour walking the Great Gatsby!) Some days were 5 hours like last Saturday's ride, others were a 30 minute cruise along lakeshore or 30 minutes of running on the bruce trail. I even swam, yes swim practice, and enjoyed it. This week is a down cycle recovery week and some physio. I have only gained 3% of my weight back; room for 2% more maximum. I'll save that for the holidays (or this beer).

Next week I start proper with a macro 2 month cycle through to the holidays. Strength, agility, and a whole whack of swimming. That will set me up nicely and ahead of last years cluster start and certainly not starting behind the eight ball at 172!

Hawaii always inspires me to train, I have to keep it in check so as not to burn out but man, holy running Crowie. that was really killer to watch online, truly amazing.

oh, and a picture of Gatsby 'cause really, is this not the cutest dog EVER?

Triathlon's Superbowl - Kona Hawaii Ironman 10-10-09

2009-10-09T19:03:00.000-07:00

tomorrow is the Hawaii Ironman, the superbowl of triathlon.

Tomorrow I am riding with Tara Norton for 5 hours. Tara deserves to be in Kona but is not. Too much detail to detail here, but read about her at www.taranorton.com Her story, her comebacks, her passion; all of it is infectious. I hope I honor her day of training (vs. racing what is rightfully her race to race) with some good laughs and hard climbs.

As for Kona, I have fun trying to predict the podiums. A few years ago I even picked the top 1,2,3 men. Anyway, everyone and their cousin is picking Chrissie Wellington for the women but my patriotism is picking Samantha McGlone to steal it, look out for Rebeka Keat, and another Canadian to lead a lot of the race Tereza Macel.

For the men, hard to bet against an Aussie 1,2. Crowie then Macca is probable but look out for Stadler to put his nose in there again.

Good luck friends racing, you all rock.

And Tara, never mind, we'll ride our asses off instead.

thanks for reading.

goals and a special thanks to #1!

2009-10-06T17:46:00.000-07:00

The other week I posted my 10 lessons from this past season, the #1 lesson being MY WIFE MEREDITH ROCKS!

You need to understand something, I know how hard it is to live with me, can you imagine how hard SHE THINKS IT IS TO LIVE WITH ME???? But seriously, I need to express publicly my thanks because sometimes people look at me square eyed curiously contemplating how we stay married with this madness that is endurance sport. So, thank you me Mere-Bear.

Now, sorry, but here are some 2010 goals that poor Meredith will have to endure. In order of the season races.

- Run a PB in a half marathon of 1:22:59 or less (qualifies for NY Marathon!)

- Win a bike race

- Compete at a very high level the Sutton, Quebec stage race (top 10 overall or podium a stage)

- PB Sydenham hill (4:13 or less) at 39 yrs old

- PB 1500M pool test (21:09 or less) at 39 yrs of age

- Top 10 Age group finish at Ironman Canada at 39 yrs old (age group 35-39)

it is mapped out, time to train. Thanks for reading.

Reflections on another season passed.

2009-09-23T18:27:00.000-07:00

Top 10 things I learned this season:

10. I'm 38.

9. Cervelo bikes really are that good.

8. Sometimes stepping away does in fact make the heart grow fonder of what you left behind.

7. Never ever attack a marathon with 7 miles to go; wait 1 more mile, that way you are not crab running the final 1500

6. 3 marathons in 8 months catches up with #10

5. If it feels like work stop doing it, #8 will bring the fun back in due course

4. I can, in fact, still ride a bike and bike racing with a bunch of hack minded old guys like me really is A LOT OF FUN!

3. EPIC racing is where it is at! Green Mountain Stage Race & Boston Marathon were epic, painful and fun

2. Ironman Canada 2010 is my response to #5

1. My wife rocks more now than ever, especially given #2!!!!!!!

Next installment, 5 athletic goals for 2010.

Thanks for checking in.

Green Mountain Stage Race: stage 4 ++

2009-09-07T19:34:00.000-07:00

And now we are done!

Stage 4 was a 20 mile, 6 corner criterium through the downtown streets of Burlington Vermont. Honestly I was scared, really scared I would be shelled by lap 5 and look a fool. Well that didn't happen and I hung on for dear life the first 10 laps then settled in nicely. I actually started to feel really good and then there was only 3 laps left! Finishing mid pack today took me up to 26th overall, 7+ minutes back of Steven Black the overall winner. 4th overall was actually 4+ minutes back of our overall winner so I don't feel bad about the overall either!

The Senior 2 racing was really awesome for the most part, I enjoyed it. Felt old at times, but did really enjoy the 4 days of hard, hard work.

The winning guy Steven Black was impressive and he is still under 20. Lots of room for him to move upward in the domestic cycling scene. He dominated the S2 field which he won't be racing much longer I am sure, pro land is his next step!

BTW: I finish 26th overall and 7+ minutes back on the overall; exactly same as Andrew Stewart of our Master's team here this weekend. Good job for Andrew too!

thanks for reading!

Green Mountain Stage Race: Stage 3

2009-09-07T05:49:00.000-07:00

Finally I am up and had some amazing Green Mountain coffee to "perk" my spirits; well actually a wonderful 2 pints of Bristol's finest Ale last night did that just fine but I digress!

Stage 3 was a 75 mile trek through the valley and up over 2 climbs before hitting Appalachian Gap summit finish. The "App Gap" has a 'Baby Gap' for about 5 or 6kms at a reasonable 5 to 6%. good for high pace tempo riding. It then flattens, descends slightly, before 5K of switch back gear wrenching hell. Pitches are up to 20% and I don't recall anything being under 10%. I had a 39/27 gear ratio and barely got the pedals over. for a picture from the top of the climb click here: www.gmsr.info

Unfortunately this kind of climb makes for really conservative riding until we get there. After the 2nd climb there was a lengthy descend along a dirt road which became the hardest part of the day next to App gap. It was crazy fast, crashes and flats abound. I stayed up right and moved forward as best I could but 60 to 70k/hr on a dirt road sitting 20 riders back from the front is full on "DO I HAVE INSURANCE?" mode!!

We hit Baby Gap and I set a tempo off the front trying to bridge to 6 riders up ahead. 2K later the peleton came whipping by and it was definitely HTFO TIME! I suffered bad but held it together until App Gap proper. From there it was survival. The solace being catching 10 or so riders in the last km. I finished 3 minutes back of the yellow jersey but 6 minutes back off the stage winner. 40th of 77 racers so mid pack.

The kid who won the stage deserves yellow and the overall win. Same kid that rode me off his wheel yesterday in the break went with about 40km's to go today and stuck it. Taking the stage by 50 seconds and putting 3+minutes on the leaders. I think he will be turning pro proper next year!!!

To Gary and the GMSR.info crew, this race is amazing and so well organized. Thanks for putting it on.

Stage 4 is a criterium circuit in downtown Burlington Vermont. I will hurt, I will get spat out the back I am sure of it. My strategy? ATTACK AND PRAY!

thanks for reading.

Green Mountain stage Race: Stage 2

2009-09-06T18:59:00.000-07:00

I am so tired I need to be, I mean it when I say need to be, quick here.

Yesterday was stage 2, tomorrow I will write about today's queen stage #3....

Yesterday was 120K circuit race doing 3.6 laps of a pretty good fast, windy, with a large climb per each lap. I attacked half way through and lasted half a lap in a break of 3. I followed wheels, covered some more breaks, then launched with about 3/4 of a lap to go. 2 guys came with me and for about 10K we worked well before hitting the climb. I led up the hill a good tempo when 2 really strong guys bridged over from the chasing peleton. I attacked, and will admit, swore my way over to their wheels. These 2 guys were strong! My two original companions were dropped. Now it was HTFO time!

Long story short I had no idea 2 more guys were up the road. We caught them, dropped one of them right away and then attacked each other in the final windy section. Rider #207 simply rode away from us and there was zip the remaining 3 of us could do. He won by 30 seconds moving to 3rd overall on the weekend. He's a bull and more on him tomorrow.

I fought as hard as I could with the 2 guys, getting dropped and catching on. They were clearly better (ah, and YOUNGER!) Then a rider from the peleton bridged and it was 4 for the final km. I came 4th of the 4, 5th for the stage with the peleton charging from behind. I was thrilled, truly spent and empty knowing there was nothing I could do to be better than the 5th placing.

Tomorrow we write about App Gap stage. One word: EPIC.

Green Mountain STage Race: Stage 1 and the best B&B EVER!

2009-09-05T03:41:00.000-07:00

I am racing the Green Mountain Stage Race this weekend (www.gmsr.info) and we are staying at the most wonderful B&B suite in South Sarotoga called Windy Dog Hill (www.windydoghill.com) Richard and Barbara are amazing hosts and taking great care of our little puppy Gatsby! He loves it here, 16 acres of pure Vermont playground!

Stage 1: 5.7 mile TT mostly uphill

Stats:

- avg watts 354

- time 16:12

- placed 46th out of 77 (ouch) 1+ minutes back

- feeling = death

My diaphram cramped like a mo-fo! Been awhile since that injury reared its ugly head. Overall a good start but I am mid ranks with the Cat 2 crew. I caught my 30 second guy at 2:30 into it, ah...started too hard do you think? I was caught by the guy behind me 10 minutes in but I was able to keep him in sight.

Stage 2 is a circuit race of about 12 miles per lap and a climb in each lap. Tomorrow, stage 3, is the queen stage up App Gap. 39/27 gear ratio and I bet I will still be doing 60RPM. Stage 4 is a crit in Burlington VT, home of www.phish.com

Maybe today I start an adventure for King of the Mountains (KOM)?????? Stay tuned.

Over coming small obstacles for the big picture...

2009-08-26T18:54:00.001-07:00

This year I changed things. I raced a marathon in October that qualified me for another one in April; 2 marathons in 6 months after 9 years of only Ironman marathoning. I loved these races and it got me thinking...

I kept the system going; pretending to enjoy the pool; hitting the treadmill; stressing about mixed workouts...all for my annual run at Ironman. I hooked into an amazing charity with Race 4 Kids and did my annual charity drive, this probably being the most rewarding component to a long season. But something was missing back in May and I was burning the motivation match.

Then my foot injury came back, my weight went up and I was in serious WHY MODE.

I made the right decision and stepped aside from Ironman, parked my passion and rode my bike 5 times a week. The new bike team kept me driven and honest to get in shape and on top of my skills and onward I rode. I finally got a result last weekend and feel pretty good about the progress made.

Next week Meredith and I will head to Vermont and I will race an epic 4 day stage race on the Cervelo. I am at race weight, the foot is good (though I have other injury to complain about!!!) and I love riding my bike. The bike team is a great group of hacks doing it for the love of the pedal. But something is missing; something needs more of me.

Good luck to all my friends racing in Penticton this week. I miss it dearly and wish I was there with you.

Ironman: I miss your energy, I miss your pain, I miss the moments of self evaluation of CAN, I miss the fleeting moments of CAN'T, I miss the anxiety before the start gun and the fighting of the first 500M of the swim, I miss the scramble to the change tent and the horizontal go vertical feeling when starting the bike; Ironman I miss your honesty after 6 hours into the day and your candid feedback you provide my legs and lungs, I miss the misery my quads feel when I start running and the elation I get when those legs come around; Ironman I even miss the dark recesses of mile 13 to 15 on the run when the dark caves of misery shadow my eyes and brain and do their best to crack me; I miss everything about you Ironman but duly note my friend, I now have better ride legs to come back and kick your ass.

Ironman 2010? It just might be. Next stop though, VERMONT!

Finding my Legs in the oddest of places!

2009-08-18T06:33:00.000-07:00

Friends,

Below is a race report written by my team mate Cary Moretti from the stage race this past weekend in Elliott Lake. They put us old farts (Master 1, or M! they call us) with the Senior 1 field. That means racing against the legend Darko Ficko (good friend of mine and an inspiration to me), Ryan Roth (provincial champ) etc…the guys that race bikes very, very seriously.

The only thing I can add to it really is that being in a break for 105km of a 126km bike race at threshold HR and power is so f-in painful I am really not sure I EVER want to repeat the experience.

I also want to thank the team, we did a superb job up in Elliott Lake representing our sponsors and having a lot of fun. Great job team. Last, a big thanks to Darko Ficko for letting us play and go up the road, he emodies what is right about Ontario cycling.

From the fingertips of Cary Moretti:

As with all stage races, this weekend was packed with excitement and more than a fair share of pain. Since this was a stage race, the report is ... er ... longish so I've included a summary. :-)

Executive Summary:
Team Project Freeride recorded excellent results in Elliot Lake this past weekend. In a small but very strong field of Senior 1, Under 23, and Master 1 men, Rhys Spencer led the way with an early 4 man break - 105 km at the front and the last 15 km solo for a 3rd place finish. Cary Moretti missed out on a fourth Provincial Hill Climb Championship finishing 2 seconds behind the leader for third. In addition to the two stage podiums, the team recorded 2nd (Rhys) and 3rd (Cary) for the M1 GC (which is applied to the OCup season standings).

Full Race Report
When we arrived at Elliot Lake this year, they let us know that the fields were too small to run on their own. As a result, the S1, U23, and M1 fields would be merged. Similarly, M2 was merged with the S3. There was a bit of grumbling but, truth is, with less than 20 riders in those fields, running them separately would have been less than enjoyable. A pack of 30, while still small, made the most sense.

The Hill Climb on Saturday morning was my personal goal for this year. I wanted to break 7:30 for the first time and another M1 Championship would have been nice too. I wasn't sure if I had the fitness but I was going to give it everything I had. I managed a very respectable 7:42 finishing in 3rd (1st was Jon Gee at 7:40 and 2nd was Peter Mogg at 7:41). Rhys was our pick for GC and didn't disappoint with a 6th place only 16 seconds off the leader.

We were all concerned about the crit. The course was wet in the morning and although the rain has stopped and heavy fog and mist kept the roads from drying. The inclusion of the S1 and U23 riders also meant that the M1 field was now going to be on the course for a full hour. At race start, the course was mostly dry and, as expected, the riders lept off the line at full speed. Within minutes a significant portion of the field was dropped. I spent all my time in the top 10 knowing that falling back might end my race. The pace was high and the final corner proved the most difficult moment almost every lap. Our team didn't fare well overall - Rhys, Scott, and Andrew were lapped - but I managed to hang on by the skin of my teeth. Only 4 M1 riders completed the crit so this moved me well up on GC (at least for M1).

Sunday morning was tough, the Road Race was the same loop we've had in previous years with one extra lap (for M1) - 126 km. Since I was the GC rider, the plan was to keep me protected knowing that we had little chance against the Elite field. The hope was that I might slip into the lead group if any riders managed to roll off the front.

The first lap was aggressive (a Louis Garneau rider plus Darko Ficko and one other jumped right at the gun) but that break attempt was eventually reeled in. On the second lap, we sped through the feed zone at 51 kph (feed started on lap 2 - I was terrified of trying to grab a bottle at that speed). In the first K out of the feed zone, Rhys put on a surge to bridge to a lone rider up ahead. I sat on his wheel and we suddenly had a gap. Darko tried to bridge - when he got to me, he looked back and saw the entire peloton was chasing his wheel. He called across and told Rhys and I that the peloton wasn't going to let him go so he'd pull back (to give the break a chance). I shouted at Rhys to go - as long as Rhys was in the break, I was protected and if the break stuck, we'd have another podium.

Rhys turned himself inside out (and upside down) and with only 2 other riders pulling in the break (there was a Louis Garneau rider represented but he only sat in - no pulls) they opened a 4 minute gap. While there was no concerted effort to close down the break, there was constant surging in the peloton as rider after rider attempted to break free and bridge up. Ryan Roth, Darko Ficko and Derek Ivey were heavily marked and any move by the three was instantly covered. The M1 riders in the peloton played it safe and sat in for most of the race any moves were covered by Scott, Andrew or myself.

In the final lap, A group of four (including Roth, Ficko, and Ivey) pulled off the front and none of the remaining riders had the legs left to give chase. At this point, Rhys was solo with just under a 3 minute gap and the four strongest riders in the Elite field chasing. Rhys put it all into his last 15K and held on for 3rd finishing almost a minute ahead of the four chasers.

Rhys took a podium in the Road Race and the his high finish also lifted him up to 2nd on the M1 GC. A successful weekend for the team with two stage podiums and 2nd and 3rd on the M1 GC for OCup points.- Cary

PS: I LOVE THE FEELING THAT PHOTO BRINGS!

2009-08-11T07:00:00.000-07:00

LOOK UP, SEE PHOTO.

NOTHING BEATS THAT FEELING IN SPORT; NOTHING.

STAY TUNED.

over and out.

Back on...

2009-08-09T16:26:00.000-07:00

The provincial championships a few weeks back has given my little engine some confidence. So to are my Project Freeride team mates. With personal confidence growing, and the team giving me the confidence that indeed "I can" - we leave Friday for the Elliott Lake Ontario Cup stage race.

Stage 1: 3.5km hill climb time trail

Stage 2: criterium

Stage 3: road race

I am looking forward to competing again on 2 wheels. I feel my high end is coming back.

This past week has been a great week of training. 15hrs on the bike with 2 very solid long, hard rides and 2 hours of hard running. I am pretty dead tired here though on Sunday evening!

I will be sure to write up a race report from the stage race. Till then, train safe and thanks for reading.

Provincial Road Race Championships!

2009-07-27T16:07:00.001-07:00

Quick post today as I am slammed at work.

Congrats to Jason Vincze on his back to back provincial championships! A great ride mate. Now why the hell wouldn't you come with me at the half way point mate???? Anyway, a great results for an even greater guy - good on him.

As far as where we stand in the fitness game, I am getting MUCH better. Finally I feel, after a 2 year layoff from bike racing, that I can compete with the real threats at the Master 1 game here in Ontario. It was a good day for the confidence, a great race, and a fun day out. The team did well too really pushing the pace and staying up front in the peleton. I finished 18th, 11 seconds back in the group of 50 or so that actually finished the race. 40+ DNF's, again, it was a hard day in the saddle. We did 40.6km/hr average while the senior 1/2 race did 41.6km/hr average. But bike racing is mostly about taking your chance and rolling the dice. I did that and gave it everything I had. To finish 18th after avoiding the crash in the hot corner there given the efforts to try and get away? Pretty happy.

Hope Bobby, Steve Heck, and the other mate who went UNDER the guard rail, yes UNDER, are ok today. That was one hell of a crash!

Vive le Tour!

2009-07-24T09:11:00.001-07:00

On the eve of Mount Ventoux Contador has firmly grasped the yellow jersey, Lance has announced a new American cycling team sponsored by RadioShack, and Carlos Sastre is preparing his little Cervelo for the ascent of death’s door.

Prediction:
- Contador cracks
- Lance wins
- All is back to normal and vive le tour…

No seriously, Lance Armstrong is about to have the fight of his life to keep his 3rd place in the Tour. The infighting between the top 5 might actually open the door for Carlos Sastre to steal the stage but not convinced he has the legs. Look for Wiggins to do his best to knock Armstrong off the podium and look for Lance to do his best to follow the wheels of the Schleck brothers. It sure will be fun to watch.

Me, on the mere cycling mortal side of the pond, is racing the Provincial Road Race championships on Sunday with the bike team www.projectfreeride.com on my little white Cervelo R3.

Then August I will get some running started, a few swims to get the feel for some water, and prep for a couple of short triathlons, then the Green Mountain Stage race labor day weekend, and finally the Muskoka 70.3 ½ Ironman on September 13th.

Oh, and behind door #3 thanks to dad’s motivation could very well be the Toronto Marathon again – STAY TUNED!!

Cervelo - The little engine that could

2009-07-17T17:18:00.000-07:00

www.cervelo.com - go check out why this little Toronto company (well, now based "officially" in Switzerland) have taken the cycling industry by storm. Its a killer little story really.

Today their growing star won a stage in the Tour de France. Henrick Haussler: 2nd in Sam Remo, 2nd in Tour of Flanders and now 1st in an epic Tour stage. He's 24, that is just fucking wicked to me.

So why am I talking about Cervelo not Haussler? Because Cervelo is taking the world of cycling by the pills and giving it a squeeze. Saxo Bank (formerly CSC) used Cervelo bikes since 2003 and won Liege Bastone Liege (Tyler Hamilton), Olympic gold (Cancellera), and the Tour (Carlos Sastre). A new sponsor in Saxo Bank this year and team owner Bjarne Riis decided Cervelo should give a little more $$ to the pot. Cervelo said, "wait, why do that without any control? Lets just start our own team!"

BOOM - a cycling company sponsoring a pro team riding the Tour de France and taking its 2nd stage win today (Hushovd took their first stage in front of Olympic Stadium in Barcelona).

According to co owner Gerrard Vroom, cycling companies contribute 30% of all the funding to pro cycling. Bikes, advertising, team dollars. So, why not keep the budgets tight and go it alone? Full control, more rider access, direct to rider feedback on product? So they do. People laughed at first but make no mistake, Cervelo test team is now the envy of many pro cyclists. They want in. Now, I am sure Cervelo would love an Oracle type company to pony up $10MM with delight BUT the fact is, Cervelo did what no team has done in 40 to 50 years and its working. I love it when a business turns a business model on its head and wins. Vive Cervelo!

Look for Formula 1 to follow. Do Ferrari, Mercedes, Honda and Mclaren really need Ernie Ecclestone and his antics? Just sign contracts with courses and go it alone!

Sports is changing, Cervelo is leading the charge.

Sutton Stage Race update + Lance on eve of Le Tour

2009-07-03T19:02:00.000-07:00

Really Quick - My Sutton 4 stage/3 day race went, well "OK". I was sick but came out happy and re-enthused by cycling. It was great, thanks team!

More importantly, read this open letter from Sir Lance. Lance Armstrong really states why he is doing what he is doing. I wish him a great tour though I will say, he won't win. A great champion, a hero to all cancer survivors and victims around the globe, a real statesman.

My money for Le Tour is on Contador first, Sastre second, Armstrong third. Vive Le Tour.

http://livestrongblog.org/2009/07/03/why-i-ride-an-open-letter/

A quick update!

2009-06-23T18:32:00.001-07:00

Hello friends and family!

I have had a hell of a time adjusting to all this speed stuff!!!! I even did a track workout tonight which I haven't done in at least 6 years! 12*400 in sets of 4 descending speed. I was clocking 5:30 per mile pace (but only doing a quarter mile lets be clear) and feeling pretty good. HARDER than all heck though let me say! I then came home and did a nice recovery ride along the lakeshore as the sun set.

Another favourite workout was the Bayview extension hill repeats this past Saturday in the summer rain. 9 times up taking about 3 minutes per climb. Hell of a thing racing up that little sucker at 400 watts! OUCH! I was cooked, barely made it home!

Anyway, this coming weekend I am doing a bike race that all that Ironman stuff would not permit scheduling wise. It is the North American Master Championships in Sutton Quebec. 4 stages over 3 days with some solid competition. I really wish I did the race at my peak fitness, I am not there yet but am coming around. Next post I will provide an update but I am really excited to dig into this race and see if my speed skills come to bare!

Otherwise the Race4Kids.ca team's next adventure is the Peterborough half ironman July 5th. I hope to do well!!

Thanks for reading and supporting!

Muskoka Triathlon - Race 4 Kids!

2009-06-16T19:05:00.000-07:00

Sunday marked my 10th anniversary of first heading to Huntsville to race. My first adventure I did the run->bike->run. My second year I jumped right into the water and since 2000 have made the annual adventure to Huntsville all but one season. Janet and Mitch and the Trisport team put an amazing event on every year and this year pulled some special tricks out of the bag to make sure the race happened. Moving the swim exit, the transition area, the swim course itself, the bike course…actually the only thing that stayed consistent was the hard, hard run! This was all courtesy of the G8 2010 summit occurring in Huntsville that has a bunch of construction at the race site.

Obviously the G8 takes precedent over the overly self-absorbed Tri-Geek club-J

Proudly emblazed in the www.race4kids.ca race top I barely made it to the swim start in time! Just getting there was an adventure with all the changes and not doing my usual swim up the canal to the start. Swim was bizarre, felt good but got dropped and came out with some friends I know well. I then made a meal of the first transition spending close to 2 minutes there and losing a minute to the same guys I finished the swim with! Off on my new Cervelo P3 I put my head down and within 5 minutes knew that feeling…heavy legs…no turnover…tired core…time for some positive self talk; “stay focused and force the pedals over, it will come around”. That turned to, “don’t worry, stay focused and aero. You will pull out some magic on the run” which then on the run turned into; “run your marathon pace for first 5K and then pick it up!”

I had a hard day but incredibly rewarding day!! I smiled and cheered and shared hugs with friends new and old. I made some surges later in the run and raced a fellow that did break me in the end. He passed me, I passed him, he caught me and took it by 5 to 10 seconds at the finish. My final 5K split was the fastest split so I take that nugget home knowing I forced him to dig deep to beat me-J I learned again that racing for fun is the best way to race. And I learned that triathlon truly is an amazing sport with a great community and amazing race organizers!

Ironman Retired...for now.

2009-06-05T13:50:00.000-07:00

Hi friends and family:

I have an update regarding my racing of Ironman Lake Placid July 26th. It is with deep regret that, due to a few challenges this year with a chronic foot injury coupled with greater commitments at home and work, I cannot compete in the race.

HOWEVER (and a very wise executive once told me everything before however is BS!) - I will make it up to you with a new challenge! I am going to get my heel better and do my best to race a series of triathlons in southern Ontario in support of Race 4 Kids. I plan to take this newly found "speed" stuff and try to become a provincial, if not, national Olympic distance champion for my age group. If all goes well, I will roll into the fall season for another marathon in support of Race 4 Kids.

Many of you know because you have donated, how important POGO is to the kids of Ontario. I am humbled with your generosity and will do my best to honor your commitment with more determination and fervor than ever!

Yours in fighting cancer,
Rhys Spencer

Sometimes life reminds us...

2009-05-23T15:51:00.001-07:00

That we are mortal.

This past week I was in Alberta on business 100% self absorbed in my world of business. At night I was 100% self-absorbed in a very bad race performance on Sunday at one of my favourite bike races, the Niagara Classic Ontario Cup bike race.

Then Wednesday I got an email and an endurance athlete legend Steve Larsen was dead. Just like that, at the age of 39, dropped down at a track workout. Endurance athlete legend, husband, father of 5, successful business man. And again I was reminded everything I have, everything I do, and everything I share during my "trip" called life, is a gift.

Today the bike team went out and kicked the shit out of each other in north Toronto. I got 90 miles of riding in, 60+ were solid up tempo hard efforts. I was thrilled to be out with the boys seizing the day, I hope you do the same.

CARP DIEM

Epilogue: Boston Marathon

2009-04-24T16:54:00.001-07:00

photos from Boston:

Day 4: Race Day!

2009-04-21T03:54:00.000-07:00

The 113th running of the Boston Marathon had 26,000 runners and 2 American hopefuls for the win; Ryan Hall for the men and Kara Coucher for the women.

The closest race in history can be found here: http://www.youtube.com/watch?v=5Yfoz-lzx-0

Now, back to us mere mortals! I have a couple of thank you's to start.
- www.newbalancetoronto.com for some great shoes and kit!
- www.race4kids.ca for the inspiration to suffer! Please take the time to read about our cause and Donate here please - it is an important cause.
- Super-duper domestique Meredith for her unwavering support!
- Family, friends, and the team at Wells Fargo Canada for their patience in my chasing of dreams!

Boston is a monument in sport, and unchanged course from Hopkinton into the city, growing alongside the booming sport of running. Morning we take shuttle buses from Boston Common to the race start then wait for 2.5 hrs to get running. Once the F-15's fly over at 1200ft. the race starts its descent from Hopkinton to Ashland, keep downhill to Natick, a few little rollers keep you occupied, then past the halfway point before "the tunnel of love" in Wellesley. From Wellesley you run into Newton, make your first turn of the race and hit the famous Newton hills which is 5 miles of up, down, up, down, then up Hearbreak hill. From Heartbreak there are some rollers into Fenway, then two more turns before the finish downtown.

I was right on track at the half way to run my goal of 3:12 with a 1:35. My right quad was acting up but my mind was focused. Things were good and given my training I was pretty pleased. I kept noticing that I was passing people but that everytime I would crest a roller all I could see were people ahead of me! At Wellesley we can hear the roar of the women's college. Founded in 1870 because Harvard did not accept women, Wellesley is focused on providing women a high standard liberal arts education. They say, "to provide an excellent liberal arts education for women who make a difference in the world". Very cool...back to the race...the roar can be heard from a 1/2 mile away and gets progressively louder until you see the banners that say "GET YOUR EARS READY" and then there is a 1/2 mile of screaming students each with a banner asking you to kiss them! Yep - kiss them. Hence the term, "tunnel of love"! Rest assured Meredith, no stopping, I was far too busy-:)

After that amazing experience we run onto mile 17, turn right and hit the hills. Each on their own are not hard, each after one another between 17 and 21 miles is. I came out of Heartbreak hill feeling energized and still on pace. I had to stop for my second bathroom break, downed some coke and a gel, and followed the game plan. Up the tempo and GO!

Holding on, holding on, pass more people, keep going, keep attacking, 1 more gel, give 'er...this "racing" lasted about 7K.

BOOM.

5K to go the lights went out.

2K to go its a death march.

From 3:12 to 3:18 pace just like that. I love racing, roll the dice and give it your best shot. I am pleased.

Finally finished and sufficiently drained the ritual of finding clothes bag and family begins. We take the red-line back to hotel (where I have to say the locals are very gracious, free ride, give up their seat, ask how I enjoyed the marathon etc. all while I smelled REALLY BAD!)

Get cleaned up and downstairs for a few guiness before Meredith suprises me with a wonderful steak dinner at Morton's over Beringer Private Reserve Cabernet. Great way to end an amazing experience.

In closing, this race is a monument for a reason. The city of Boston embraces this race, every town had 5 to 10 people deep on the streets, the Red Sox fans leave Fenway park and hit the streets to cheer. Frat boys drink beer at 11am to cheer you own. The final 15K there is not a spot without people cheering. It really is unbelievable. And to close downtown completely for Patriot's day and hear no one complain is really a tribute to how Bostonians live. Kind, salt of the earth, east-coasters.

An amazing experience, thanks for reading.

Boston day 3: lets just get started already!

2009-04-19T13:08:00.000-07:00

Day 3, a little less eventful today as we rest up for the big show!

Breakfast at the Harvard Square and a walk about campus. The only thing to really say is stunning! The architecture is old colonial red brick, the road layout perfect for pedestrian traffic, the river beautiful with the morning rowers working through their paces. It really was a nice slice of ivy!

Meredith did her shopping downtown but didn't buy anything...I don't get that, but that is just me! I stayed at the hotel sipping Starbucks and watching the Red Sox.

Rest up, feet up, nap time.

Remember, racing Boston is more than just putting my feet one in front of the other, it is to raise funds for the Pediatric Oncology Group of Ontario (www.pogo.ca) Please spread the word!

TO DONATE TO PEDIATRIC CANCER CLICK HERE - A WORTHY IMPORTANT CAUSE. Kids of Ontario need your help.

Thanks for reading!

From Boston - Day 2: Team Hoyt defines YES YOU CAN!

2009-04-18T14:16:00.000-07:00

Today was registration, expo, and sight seeing around Back Bay and Beacon Hill areas. But it was certainly more than that at lunch.

If you don't know the story of Dick and Rick Hoyt check out their website here: http://www.teamhoyt.com/ or visit you tube here: http://www.youtube.com/watch?v=dDnrLv6z-mM

Their story is very important, go to their site and spend 10 minutes. It is important because if you ever doubted yourself capable, if you ever found yourself on a couch saying "maybe tomorrow I will...", if you ever flatly said to yourself "I can't do that..." then this father and son story is a must read. Dick and Rick Hoyt define life and living and their message is simple; YES YOU CAN.

I grew up with this message, my mom and dad instilled it in Joanne and I. Of course Joanne proved that in her own way by graduating chemical engineering in 1990 (you know, back when only a few women did engineering!) and then onto medical school. Joanne is now coroner, doctor, and chief medical officer in her local community Atikokan. Yes, she can do anything. She is a wife and mother of two, and lover of all things outdoors including winter given where she lives! I on the other hand went to last chance U Carleton so didn't inherit the brains of the Spencer's, but hold up the life event side of the bargain with sports I guess -:)

Back to the Hoyt's; Meredith and I were walking through the expo and Dick walked by. I stopped and yelled out his name, shook his hand and let him know he is an inspiration. That was that, he was on his way. Then I heard a women ask a consierge in the convention center where Team Hoyt were speaking and Meredith and I hopped on her heels. Sure am glad we did.

Dick and Rick Hoyt told their story to the 100+ in attendance. I heard it before but I cried again in its inspiration. They had the video from Ironman Hawaii, the pictures from all their racing, their stories of breaking down barriers, they were on Oprha even! Amazing stuff! But then Rick spoke and it was chills, pure inspiration. The facts are:

- Monday is Dick and Rick's 1,000th race together
- It is their 26th Boston Marathon (get it, 26 mile race, 26th hometown marathon)
- they had to qualify for their first Boston marathon using Rick's age qualifying time (not dad's, sons!!). Nice try B.A.A, Dick and Rick qualified by running 2:45!
- they were inducted into the Ironman Hall of Fame, the first disabled athlete to do so
- Rick invented the disabled category in triathlon, that's right, broke down the doors for everybody else
- Rick's brother invented his alpha communication technique
- Dick had a heart attack about 5 years ago, Rick saved his life because without his fitness Dr.'s say he would be dead.

And Dick choked up in tears at the end when he said Monday is their 1,000th race together.

Don't ever say CAN'T again.

YES YOU CAN

YES YOU WILL

Thanks Dick for stopping today and thank you Rick for your kindness this afternoon, it was a honor.