Of Age and Injury and my return to Ironman along the green green grass of home...

Friends and family,

In the background much like training for sport and following the process I do write. I let words flow, read them and often delete them because the process of writing is a form of therapy. Joke being, much like training, it keeps the crazy away of too many thoughts! Much like training is a process to racing, sometimes writing is a process in private to brings words to page in public. I can't think of a better opportunity to kick start blogging again then a race report from my favourite spot on earth; WALES.

And I have had at least two friends ask for the return of my blog and two is a trend so here it goes.

Why is Wales my favourite place on earth?

1. Family: it is where nearly all my aunties, uncles and cousins live. Being first generation Canadian gives the gift of two home countries and what beauties the two are! 
2. God's country: The welsh are a proud bunch and they say their homeland is god's country. The west coast Pembrokeshire coastline really gives one pause to believe this is true.
3. Hard honest terrain and people: there is no hiding in Wales.

So why is Wales said to be God's country? Exhibit A along the Pembrokeshire coast

Mid week hike along the coast line

Spectacular views along the coast

A view from our luncheon one day. Bike course went right past this.  

literally this is called "Angel's Gate". I agree. 

Exhibit B: Tenby the home of Ironman Wales and voted the best beach areas in Europe!

low tide. The sands is where the swim is!

a view from the cottages on shore

Swim start at mid tide and calm seas. Not what we had race day!

hotels and homes overlooking south beach 

When race first came to Tenby in 2011 Ironman Wales swim was to be here but tides made it impossible moving it to north beach per photos above

Tenby High Street. Part of the run race day for 4 loops. They close this road everyday from 11:30 to 5:30 as pedestrian only. 

Town hub - the Five Arches. Run course goes through these. 

Side street which run course takes on. picture running this with 5 deep either side and many on their 12 pint! 

Wales certainly is a stunning place and a very proud country. With history and landscapes and vistas its easy to see why. Simply stunning.

Context to my limited Ironman racing; 3 in the past 7 years whereas I did 10 in the previous 7! 

I was honestly quite content with my long distance racing wears in 2008. I came back in 2011 to do Hawaii and had a great experience but an incredibly painful day. Something wasn't right and I wasn't getting younger. I then did IMC in 2012 and the same pain was happening. It was debilitating and really untenable to race with. It was disappointing because IMC in 2012 was the high point of my fitness. I was ready for a great day. Mentally and physically. I still managed a good day with 10:38 but the day should have been more a celebration of fitness and not a test of resilience. Hockey hernia surgery followed as an output from a bad bike racing crash that made me more a pretzel than a human at the time.  In the summer of 2013 I moved to Penticton and jumped in last minute to do the inaugural Challenge event in my new hometown. With really no training the day was a sufferfest and I was done. No more. Good bye. 

Then someone sent me a video of the start to Ironman Wales with the athletes on the beach and the anthem a recording from the Arms Park rugby grounds. I was registered within 10 minutes. To be in the welsh national rugby stadium and hearing that is something. It is every welsh kids dream to hear it as a player on the pitch. My mind defaulted to....so I am a triathlete and I can hear the anthem as an athlete "in the park"?? SOLD. As dad said when I told him I was coming to race, "the anthem got you didn't it!" 

I did however promise myself no obsession. No 'relentless pursuit of...' as SQW would say. This was a balanced life approach. Of age and injury life in the Okanagan is hard to resist. It is a training paradise yes. It is also a wine and foodie paradise and I have great tastes for both. This was to be a celebration of a lifestyle not pursuit of winning something in my head or trophy on a mantle. It was simply a process of loving sport and a balanced lifestyle. 

 Swim: 1:04 for 8th in 40-44 age group.

Suffice to say the calm water pictures above were not the waters on race day. The organizers wisely moved the race to a rolling start self seeded by one's predicted swim time. This made the swim much safer for everybody than the former mass start free for all. After the anthem and the hoopla the gun went and we were in the ocean. Cold yes, but warmer than I was fearing for weeks! Once past the first few waves I settled into a groove...then the next wave hit. Then the next. And again. And again. My immediate reaction was if this is THIS HARD for front of the race what is happening at the back end swimmer? And this is a two loop swim! Insane! Waves were 5 feet and my goggles continued to be banged off my head by my own arms. I stopped at least a dozen times to empty my goggles and try to find the next buoy. I felt I was swimming pretty good but one minute I was in a pack then after a wave I was 10 feet away from them. Truly the first time I can say a swim was EPIC! 

Out of the water we run the ramp and grab shoes of a hook and run the KM to transition for the bike. I was very impressed the organizers had bottled waters so we can chug away the salt from our throats. Great attention to detail by the organizing team. As were the numbered hooks to put our shoe bag on. As were the very clear instructions littering is a DQ...take that shoe bag with you to transition! 

salt. burns. throat. WATER! 

Along the way to transition a Canadian Flag to my left is spotted and the family and friends cheer. A stop for a kiss with Meredith and a subsequent rousing Welsh ovation from the crowd around us, and off the T1 to get "dressed". 

Bike 5:51 split for 15th in age group and my longest split of any Ironman I've ever done! 

Training Peaks bike ride here 

2 days before the race I did some more bike reconnaissance and found a wonderful little church in the village of Hodgsen. I asked for my bike to be blessed. Not a religious man but there is something about these little village churches with thousands of years of history that gives me pause. 

May thee have no puncture nor crash and ride free, true and fast!

This bike course is hard. According to my Training Peaks file it has 2508 meters (8,226 feet) of climbing across climbs no longer than a few KMs. Simply put we go up, then down, turn, than back up and repeat A LOT. I found it an enjoyable experience to remain calm and collective, on plan to the task at hand. Each 30 minutes I would set a lap timer on the bike computer and take a GU gel. Each half hour I geared towards an average watts of 225 or, about 70% of my threshold on the bike and over the course of the hour I would sip on a bottle Scratch Labs electrolyte and a bit of water.

The 70% threshold is the Ironman bike pace sweet spot. Stay in this zone and one is set up nicely for a great run. Where the roads turn flat or gently rolling really get aero to cut the wind. And on the climbs ride no higher than 300 watts. I measured myself and checked my ego at the door. As the Germans and Swiss riders came flying past and really pushed the hills I remained calm and stayed the course. A few of those riders came back at about 150kms into the ride but chapeau to the top 10 because they stuck it out and pulled off solid runs.

The roads were spectacular. Quite a few miles along traditional Welsh single lane roads through the farmlands. These roads were technical and where I gained a tonne of time riding. Many of the climbers were relaxing through here ramping up their power on the hills to only give time back on the  technical aero sections.  

AERO!

CLIMBING!

The villages on route supported this race! Thousands road side village by village cheering and drinking! Particularly Pembroke, Narbeth, and Saundersfoot. Both these towns reflected the true spirit of embracing a great event showcasing their lands. Literally thousands in Narbeth lined the climb up and through town. Descending out of Narbeth brings us riding into Saundersfoot. To get there we hit a climb that has a sign ominously stating 16%. It is this hill that I changed my gearing from the standard gears I ride at Ironman of 53/39 - 12/27 to 52/36 - 11/28. I used every gear of the 36/28 as we hit this climb twice. 

Of particular motivation was riding this climb the 2nd time up when World Time Trial Champion; Commonwealth Time Trial and road race silver medalist; Beijing Olympic Time Trial Silver medalist; and World Duathlon Champion Emma Pooley rides past me. Those are a lot of titles and believe me, her ability to ride a bike was crystal clear. Pure poetry on a bike. Of note was how graceful she was to chat with us hacks after the race when bumped into her along the Tenby sidewalk. Her 5th place at Ironman Wales was a great a week after winning World Duathlon's and getting 3rd at Ironman France in June.  Emma's inspiration took my through Saundersfoot and up the legendary climb that are lined chalk a block with fans. Single file riding only with 6s and 7s to either side this was a deafening, exhilarating feeling only pro cyclists at the Tour de France get! Amazing fans! 

Along the route doing my best to live in the moment I felt something go in my quad just above and on the inside of my left knee. It would come and go but felt better being aero and moving. It wasn't until the 2nd loop descent before we turn and climb up to Narbeth that something went completely sideways. After a few minutes descending and not turning my legs the muscles seized up. Upon trying to spin again the pain was intense. If you look back to my bike ride file laps 10 and 11 form the time this was happening. Power is clearly down and I was in a very dark place if I can even ride never mind run! Ironman being about problem solving I spun my legs on the descents without any pressure on the pedals to keep the leg moving and simply hoped "it would come around..." By the time Emma flew by I was back in a good state. And by the time into Tenby for the transition to run I forgot all about it. 

Run: 4:05 for 31st in age group

training peaks run file here

The run is much like the bike; more hills! Back my run. That was my plan. And for the first 15km's everything was going incredibly well. Then on the 2nd lap descent back to Tenby I  was being a little over zealous and not thinking about my run form and suddenly my right side Soas issues emerged. Everything locks up and the abdominal side up to my diaphragm cramps. Happened the last few km's at the Ottawa and Vancouver marathon as well. When my form tails off this is what happens. 

Of age and injury...this is what my body is capable of.... 

My run is in three phases. Good. Mid. And Bad Form.

Good form:

coming into town after lap 1 right on target! 

Mid form:

Lap 2 starting to have Soas lock up

Bad form:

last lap and no go!

I loved this course despite it essentially mimicking the bike course. As in up, up then down, down. The course was 4 laps with 4km's out of town uphill; turnaround 4km's downhill then the real fun in the town of Tenby proper. Zig zagging the streets the crowds are incredible. Thousands in town enjoying their pints of beer and cheering every runner. It was incredible.  And each lap getting drunker and drunker!! Louder and louder!! 

Onto to my last lap my mind was coming around to a positive purgatory. Lap 3 was hell but lap 4 was my self titled victory lap. Leaving Tenby and heading up the hill I heard fans cheering a very special welsh rugby legend. I had heard Wales greatest try scorer was racing and I could hear the cheers coming up from behind on my last lap. Sure enough it was indeed Shane Williams coming up. You have to understand, Shane is to Wales what Wayne is to Canada. He is THAT BIG A STAR. So here I am running with an absolute legend on the same turf as equals. But then it got a bit annoying! "Go on Shane!" "Well done Shane!" "Atta boyo Shane Williams!" Every single fan...remember thousands of them!! So I turned after a few KMs and said, "I bet you wished you had some ear plugs..." reply, "aye this is f-k-n killing me!" Shane went onto finish then tweet the next day: "anyone else feel like they drank 30 pints and got hit by a truck!" Yep, that sums up the day after and Ironman quite succinctly I'd say!

Finish: 11:22 for 31st in age group - Still a Canadian by blood and heart. TRUE NORTH STRONG. 

Some sport moments stand still. 

And finally this......

then this...

Dad and I. The greatest I could ask for. 

love

Ironman Wales there is no comparison. I've been racing for 15 years and this race; its culture and community and course is like no other. It is unparalleled. Without peer.

How do we get to where we go? 

Friends:

Yvonne and Ian joined us from Toronto before their World Cup of Rugby visit!! YEAH!

Family:

what can I say; she's my rock!

and the two of them put up with my ADD all week! 

And key supporters:

ZOOT SPORTS for killer shoes and kit all year! 

PENTICTON's BIKE BARN for truly blessing my bike! 

Jonathon Caron's swim group. Amazing group that get the work done! 

Nigel Gray and the NRGPT coach team for listening when I needed him to. It doesn't take much to set a person on a great path.

Life Change - Moving to Penticton

Meredith and I first visited Penticton in 2001 for Ironman Canada. Below is the start line in 2012 showing the Peach City from north to south.

This photo is from our 10th visit to the Peach City in October 2010 for the wine festival

We fell in love with this place 12 years ago. Hard to imagine why?

Meredith and I feel at home here

I am a very, very blessed individual to have such a great family that are willing to take a leap.

Come end of May I am very blessed to also have a fabulous employer in TD Bank to provide my family an incredible career opportunity to join their South Okanagan TDCT Branch Management team. The timing is perfect. The opportunity is perfect. We are so excited.

I have been saying to Meredith a lot these past few weeks. Live your dream. The I read a quote from Eleanor Roosevelt. "Do in your heart what you feel to be right for you will be criticized anyway" I insert that to part A and part B of my coaching motto: VISUALIZE. BELIEVE. EXECUTE.

And here we are. Part C: EXECUTE. Not one emotion of concern or caution. We are executing our dream to live where we want, take a career position I have always wanted, and live our dream.

I could not be happier with what our future holds. I am blessed personally and professionally and incredibly excited.

Of course, this does mean I will probably find myself here again, at the finish line by the bandshell in Giro Park.

Season goals clearly change. My big race this year is to become deeply engaged to my work and the community and call Penticton home. The rest is dessert.

Thanks for reading. Come and visit!

Do the work: 2013 is on!

Friends and family:

I wrote this excert below in my last post in November 2012 as I was a week away from sport hernia surgery:

I dream of what may be around the corner. I want to shock myself. I really want this to work and go for it.  If it does not. That is life. These aging lines on my face are not that of age; they are smile lines. I have had a good run. Sorry, a good swim, bike, run!!! But I know I have more lines to give and more lessons to teach myself in the depth that is the Ironman test.

I assure friends and family, my smile lines are deeper than ever!!

I did a very large test recently by venturing to Tucson Arizona for a 9 day triathlon camp with the Barrie Shepley Personal Best and C3 triathlon club. Over the camp I logged 500KM of cycilng including two trips up the famed Mt. Lemmon; 9KM of swimming; and 50KM or running. My total hours logged were 40. An epic punch of fitness.  Not once did I have pain. I have recovered from surgery. The results are very positive. No pain. No back pain. All systems GO!

I will provide a very detailed review of Barrie's camp in my next post as their well organized, friendly and fun camps certainly deliver a person do the far depths of DO THE WORK training!

For now, I will leave my friends and family with my three 2013 goals:

1. National Olympic Distance Triathlon Championships - Toronto Ontario July 21st
2. Ironman Mount Tremblant - Mount Tremblant Quebec August 18th
3. ScotiaBank Waterfront Marathon - October 20th

 I'm back. I'm healthy. I'm hungry.

DO THE WORK IS GAME ON!

your friend in sport, RS

Triage: to determine priorities for action.

Triage as a word means the determination of priorities for action in a state of emergency.

I don't think my triathlon career was in a state of emergency for anyone....BUT ME.

Hawaii 2011 reinvented myself as a triathlete. I had taken 3 years off. I was burnt out. But training for that race I loved it all over again. So much so, IMC 2012 I really set a course for doing everything I could to be ready, while ensuring an resolute balance in my life at home. I had finally figured out what makes me tick. Balance. Love. Family and a huge sense of self worth in the challenge. So I charted the course, plotted and planned. And in a training camp with Meredith and Gatsby in Lake Placid enjoyed the journey, the wine, the dinners, the love, the family and the test of myself as an athlete to get ready for an Ironman. I nailed a nutrition plan 100% committed to liquid diet for morning and race day. There was no room for GI distress. I had so much, so dialed, and all my family on the ready I just could not wait to prove to myself what I can do.

Then at mile 2 on the run in Penticton the same pain in my right side abdominal wall as Hawaii kicked in. I did everything but to no avail. It was a torturous 4 hour 26 minute marathon. I was saddened and frankly pissed off.

I spent the fall not really committed to anything sport related. I took care of home, Meredith etc. and pondered all the WTF questions one has after failure.

Triage: to determine priorities for action...

Enter my sister. Joanne sent an article on sport hernias. I read it. I went to go see Dr. Grant Lum in Toronto. I got an ultrasound from the best in the business in this space. Those results pointed me to Dr. Irshad, an expert in Sport Hernia surgery.

December 4th is knife day. A small day surgery to fix a sport hernia in my abdominal wall. A few weeks down time. A rebuild of core and mental strength. 2013 game on for a season to test the limits of what I can do after finally fixing what is the ailing issue. It is not mental; not nutrition; not poor fitness; not too much wine (though I could argue I should lay off a bit!!)...it is actually an acute injury. It is real. It is physical.

I dream of what may be around the corner. I want to shock myself. I really want this to work and go for it.

If it does not. That is life. These aging lines on my face are not that of age; they are smile lines. I have had a good run. Sorry, a good swim, bike, run!!! But I know I have more lines to give and more lessons to teach myself in the depth that is the Ironman test.

Yours in sport,

Rhys

Right to Play Ironman Canada Race Report.

Friends and family,

August 26th was leg one of my three event Right to Play Charity Challenge. I decided to get involved with Right to Play because I am learning as I get a bit older that the nonsense that is triathlon is actually quite a gift. A gift both in the physical ability to compete, and the mental capacity to do the work and get the job done. It is a gift to have the financial ability to fly out to Canada's most beautiful place and spend a week plus with family. And these gifts are given because we are first world adults and kids that have so much opportunity. Right to Play help the too many that can't do that and Right to Play does everything it can to create access, to build social skills, to give kids who otherwise have no chance a chance, to succeed in life.

Sport can change lives. I am witness. It changed mine.

If you haven't, please donate to this great cause by clicking this link!

swim start. Just 2600 friends!

Swim: 58:09 - 11th in age group and 72nd overall.

calm before the storm!

I spent a lot of time since last fall building swim fitness with the Kim Lumsdon swim and tri club here in Toronto. My goal was not to get necessarily faster in the water per se, but more efficient such that I use less energy on Ironman day. I had a bit of a shocker start and after about 1KM in began to find a good groove. As we came closer to the buoy at the far side of the swim course the swells felt like they were pushing me around a bit. Sharp right for a few hundred meters and then a right to come home I felt really good but for some reason felt like I couldn't keep a straight line in the swells. My pack put distance into me as I regrouped. From there I led the next group with one other gent. I figured we were doing ok because he was on my left and I breath left so could see his very, very solid swim form! Looking at his form and after putting in a surge or two I realized this was our pace. I was not dropping this group so stayed efficient and calm. Overall I am happy with the swim. Many asked if the swim was long but I think the swells really slowed us down about a minute or two. I am happy with the swim progress.

Big sis, nephew Bryan, and niece Sarah!

Bike: 5:03:14 - 5th in age group and 32nd overall.

After fiddling around in transition deciding what to wear and if my watch was working (it wasn't) I finally got going to my bike. I instantly felt great on the road. Riding out of town I rode through a few athletes along the Skaha Lake to McLean Creek Road.

 Once up and over the steep pitch on McLean Creek a few athletes came by and I decided to let them go. It wasn't too hard of a pace but I was worried my heart rate was 10 beats above where it usually is at the 225-230 watt sweet spot. I didn't want to wreck my race in the first 30KM's of the bike ride. As we dropped down into Okanagan Falls and turned left on highway 97 to head to Osoyoos and the fame Richter's Pass I was curious: "WHERE IS EVERYBODY?" Usually when I do IMC there is a train of riders by this stage but I was solo. I had one rider I could see up in the distance that I used as a carrot but along this road no one was ahead or behind. It was odd but I just stayed to the plan of 225-230 average watts that I reset every 30 minutes. Get the gels, Salt Sticks, and fluids into me and take deep breaths.

Once arriving to Richter's Pass I could see a pack up ahead climbing the pitches of the pass that I assumed was the lead swim pack. One by one I picked them off staying very close to 290-300 watts on the 7% grades and back down to 225 along the flatter sections. My legs just felt so great!! I was praying for stiff headwinds once up and over the pass I felt that good and with great legs in triathlon you want wind. Wind hurts. The more wind, the better for my bike legs to try and create distance between me and the others. Up and over the descent was a thrilling bomb ride to the bottom and from there its seven rollers, a flat section, and then the out and back. It is this part that is usually viciously windy. Today there was no wind! Like ZERO wind in this section!

Some of the riders from Richter's descended well and we formed a group of about 6 along the rollers. As we moved through this section we picked up a few of the women pro's that start 15 minutes ahead of the amateurs. One was Janelle Morrison who frankly is lucky to be alive never mind racing Ironman.
Click that link there and take a read, it is an amazing story; truly.

Once upon the flat section toward the out and back I put my head down and conserved as much energy as possible because my experience with the out and back always sucks. It saps the life out of me. I don't know why so I was preparing for the mental strain that was ahead.

I saw Nigel Gray on the turn into the out and back section. His cheers gave me strength as I headed along the patch that usually strains me. I kept a very acute eye for bees as that has ruined a race. Wild turkeys as I have seen that out there. Riders ahead and behind at the turn. Surprisingly I got through the section pretty good and headed off to Yellow Lake climb. It is here I struggled slightly. My legs started to become tired and the wind up top was picking up. The good news once on top of Yellow Lake there is pretty much descending all the way home. Put the head down, and roll with it!

Back into town I pushed the false flats and gained a bit of time before one last gel 5K from transition and prepared for the run. I was ready and damn excited to get going.

First mile was 7:30. Felt great!

Run: 4:28:54 - 107th in age group and 677th overall

I came out of transition thinking, 'WHOA I FEEL INCREDIBLE!" My legs have never felt better starting an Ironman run! I ran a 7:30 to start that included a quick stop to kiss Meredith and another to hug nephew Bryan. I wish I knew why, once taking the turnaround to head back along Lakeshore Rd. my right soas muscle felt a twinge. 500M later my right ab felt cramping. Exactly the same spot it did in Hawaii. I had no stomach cramps or distention so my nutrition was getting absorbed. I slowed the pace to 8 minute miles and the pain was manageable. But it never went away. I just persevered and played math games from that moment all the way to the 10 mile marker. Just a game within my head to try and keep pace for a 3:30 - 3:40 marathon. Just keep going, keep going. Suck it up. This is a gift. This pace easily beats your PB. You can still do a 9:50 flat Ironman and that is HUGE if you just keep this pace. Shut up Mr. Negative brain; wake up Mr. Positive brain. YOU CAN DO THIS. Look up. Straight ahead. Still on track. You ROCK.

Last mile was 14:00. Felt TERRIBLE!

Then at mile 10 the soas really pulled. The pain sharp as a knife went from the soas up to the diaphragm. One big giant rip along my right side. Bloody hell that hurt! WALK. Stop. SHIT. Regroup. Stretch. Breathe deep.

I went from 3:40 marathon pace to 4:00 hour pace in 3 miles. Run/walk/run/walk to the turn around. I just wanted to get there and get my special needs bag to grab my Tums and chew away. I crushed 5 of them to try and release some gas in my stomach hoping that would alleviate some pain. It worked, for a mile. Things were not good. My brain went in many different directions. As I jogged out of OK Falls up the mile long climb I just thought of Meredith, Dad, Big Sis, Bryan and Sarah. I had to keep going. The disappointment I was feeling was draining away and I reminded myself the gift that is DOING THIS.

I played math games all the way home. Can I beat a 11 minute mile? No. Ok, 11:30? No. OK, 12? YES! Ok, keep going...literally, all I remember for the 2.5 hours it took to run the final 13 miles was the white line. The bloody white line on the road. Head down. Slow jog is faster than walking. White line. I only had the one thought at the turn around re: quitting; the rest was all self talk to keep going and be positive and enjoy life because I CAN. Others, they cannot. This is a gift.

The math became painful with 10KM to go. Initially I thought, 10K is easy. I do this every day. Then I did the math. 6 miles * 12minutes per mile = 1 hour and 12 minutes???? O-M-G! Just keep going. The final mile is easy with the crowd and you will see your family so its an hour. One more hour. Just keep going!

Meredith, Bryan, Dad, me, Sarah, Joanne

Finish: 10:39:01 - 34th in age group and 350th overall

The final mile took my 14 minutes. I was done. I saw Meredith, Dad, Joanne, Bryan, and Sarah and just couldn't look at them. The disappointment was just too much after staying so darn focused just to finish the past 2 hours. As I passed I just covered my face and started crying. Emotions come in different forms for different reasons when you are putting yourself to the test. I felt the test was a fail at that moment. Not to them, to me. 8 months of work, hard miles, quite a bit of money and I just didn't have it.

Big Daddy reminds me stand tall, shoulders back, be proud

I ran the finish shoot and a great girl sprinted past. She was so HAPPY! Once I crossed the line and was caught by the volounteers I walked by her and she said aloud, "OMG. That is SUCH A GREAT FEELING. OMG. I LOVE THIS!" She was on the moon!! I loved it. I turned around and said, "thank you. You're awesome. Thank you." I was thanking her because she reminded me there is no better feeling than finishing an Ironman. Its just you and the test and the ultimate test is the finish line. My mood changed. My tears turned to smiles. I got my photo taken. Chugged back a cola, sat beside Nigel Gray and Steve Fleck and stared out to space. Ironman; whether a great personal performance or a dud, is still the single greatest moment you can bring yourself and test 'what's possible'. Today, 10:39:01 was possible and bottoms up to that!

This is AWESOME. I DO LOVE THIS. 

Epilogue: When thanks is due....

Product support that needs to be called out. They do help me and provide a great service. 

• New Balance Toronto for the killer kicks and even better store service. 
• Endurosport triathlon store for great team support including awesome new Highway 19 Rogue wetsuit and Cervelo P3 rocket bike!
• Team IFG for the laughs and training friends.

More importantly, none of this is possible without Meredith; period. Thank you. And of course to big sis Joanne and her kids for coming out from Atikokan to Penticton and Dad who came all the way from the UK. It really made for a special experience and when desperately needed, for great motivation to get 'er done! Family makes it all worth *it*. Thank you.

Toronto Triathlon Festival race report

On July 22nd I commuted with Meredith the 8KMs to Ontario Place on the shores of Lake Ontario in Toronto to race the inaugural Toronto Triathlon Festival.  I had the real pleasure to meet the organizing team, referred race announcer Steve Fleck to them, and generally give some advice on minor athlete issues. It was a real honor to be associated with the tireless team and provide however little value I could with the first time race in my city. I was excited and wanted to do well as a thanks to the organizing team who I knew put a lot of blood, sweat, tears, and money into this!

It is extremely hard to get roads closed in Toronto. The TTF not only did that, they were able to close the Gardiner Expressway and Down Valley Parkway east and northbound respectively. This was huge!  It just doesn't happen to get the bike portion of a triathlon on closed roads never mind the main artery for Toronto traffic. We also swam around Ontario Place in a very sheltered and fast section through a marina with million dollar yachts. And finally, we ran along the the Martin Goodman Trail on the shores of the lake that I train on multiple times a week.

Swim: 20:10 (PB) for 1500 Meters.
I had a rocket of a swim! I felt fantastic in my new Highway Nineteen Rogue wetsuit and kept drilling it right to the ramp to exit the water. I was loving the swim and feeling I was on a good day. Some thought the swim was short but my PB was by a slim margin. There were a few turns and the water was a constant depth adding to the speed. If it was short, only by 50M.

Bike: 1:00:23 for 40KM
My bike was interesting. I was turning a top gear and feeling great but wasn't pulling a whole lot of riders back. I know I passed a few in the swim but was fighting self doubt on my bike legs. Turns out I was doing pretty darn good with 5th fastest overall for the day. I was focused and determined to catch the final two guys in sight. I got one just before the no pass zone, and the second I had to hold up for 10 seconds while we went through the no pass zone. Safety first! These ten seconds or so do come up later!

Run: 40:39 for 10KM
I started the run and did my best to stay contained. I wanted to test my nutrition and my issues with stitching. After a KM I opened up and the side stitch issues came and went. I worked through my 3 strategies to take care of this; first, deep breaths from the belly and aggressive exhale from the diaphram. Second, move from left foot to right foot on my inhale and exhale. Third, slow down slightly. Strategy #2 was really working and I picked it up again as Cameron Bush passed me. I tried to hang on but that lasted 10 seconds! The boy can move! Staying within myself I pushed pace and tried to cap a 40 minute 10KM run. Coming to final KM my stitch really bit me and I forced as best I could the pain to the side and ran into the line in agony. I loved it! Awesome run for me!

Finish: 2:02:53

Overall I finished 4th and won my age group. Good enough to take my spot and join my fellow Canadians at the World Olympic Distance Championships in London England in September 2013! And those 10 seconds? View the results link above and see that 3,4,5 were separated by 2 seconds!!! But, because I am an old guy at 41, I wasn't racing side by side with the other two guys because I started 5 minutes after them in swim wave #2. I am actually quite happy about that, I don't think I wanted that hard a sprint at the time-:) 

Post script:

On reflection it was just so great to race in my home city, on closed roads, with my wife Meredith and little pooch Gatsby alongside. I really enjoyed the race and highly recommend it to my fellow athletes next year. Are there areas for improvement? Of course there is. But overall, for an inaugural event, this was an amazing experience. 

Next up is Ironman Canada. I am ready. Time to put the old weary bones to another Ironman!

Thanks for checking in.

IMPORTANT READ FOR CYCLISTS IN TORONTO RE: BYLAWS.

As some of you may know the Morning Glory Cycling Club was pulled over on a group ride recently and told that they were in violation of the Toronto by-law stating that cyclists must ride single file. The MGCC was told that if they were found riding 2 or more abreast in the future, the riders would be fined.

The MGCC and I have been doing some digging: While there is nothing in the Highway Traffic Act stopping cyclists from riding side-by-side, it is against city bylaws.

Since that incident, I’ve been working with Dan Egan and Christina Bouchard (both of whom work for the city in Cycling Infrastructure and Programs Transportation Services on the best way of getting this bylaw dropped from the books.

Dan and I worked together on the recent Coroner's panel on Cycling death in Ontario. He’s a very good guy. Dan thinks our best bet on getting this law changed is to email the City’s by-law working group. As Dan pointed out to me "The Coroner has sent a letter to the City identifying Recommendation 9 as something the City should address”. Coroner’s recommendation 9 suggests the City do a “comprehensive review of ... City by-laws... to ensure they are consistent and understandable with respect to cycling and cyclists and therefore easier to promote and enforce."

The city now has now formed a working group to review the city's cycling-related by-laws. Several of the panel members in this working group are very sympathetic to this issue. Christina Bouchard (one of the members of this working group) has kindly offered to collect any letters sent on this issue and bring the letters to the group’s attention.

Below is a copy of the letter I sent to Ms. Bouchard (cboucha@toronto.ca).

Dear Ms. Bouchard,

I would very much appreciate it if you would pass on the concerns outlined below to the cycling bylaw working group.

I have reviewed Toronto’s cycling bylaws (as found at: http://www.toronto.ca/legdocs/bylaws/2011/law1409.pdf) and several of the existing bylaws are of particular concern to those of us who use our bikes for training and competition as well as commuting. As you are probably aware, there has been a marked increase in recent years in the number of road cyclists and triathletes who use City roads not only for commuting, but also for training. This is consistent with the general growth in popularity of road cycling across Canada. Indeed, a recent article in the Globe and Mail (reported http://www.theglobeandmail.com/sports/more-sports/cycling-is-the-new-golf-the-rise-of-an-on-trend-activity/article4246149/) reports that the growth rate is in the 10% range and commented that Canadian road cyclist Ryder Hesjedal’s recent victory in the Giro d’Italia is likely to contribute to the continued popularity and growth of this sport:

In particular, I would like to draw the working group’s attention to the following 2 by-laws:
1) No person shall operate a bicycle upon a roadway other than by riding in single file except when overtaking another vehicle.
2) No person operating a bicycle shall carry any package, bundle, or article which prevents the rider from keeping both hands on the handlebars

As any cycling club will tell you- riding single file increases (not decreases) the risk to cyclists. A group of cyclists needs more room on the road than an individual cyclists in order to avoid the usual road hazards as well as the cyclists in front or behind them. For this reason- The only safe way for a car to pass a large group of cyclists is to switch lanes. Riding single file adds to the temptation of car drivers to attempt to pass the group without changing lanes, which is not a safe way to pass a larger group of cyclists.

When a group of cyclists claim the lane and ride two or more abreast- it increases their safety in several ways:
1) It sends a clear message to drivers that they must switch to another lane in order to safely pass the group
2) By riding 2 or 3 abreast, the length of the group is shortened by ½ to 2/3, making it far quicker and easier for motorists to pass the group.

As any experienced group cyclist will tell you, Riding in formation with 2 or more cyclists abreast is a standard safety procedure performed by any large group of cyclists. This procedure is so well established that the various formations cyclists use (which are dependent on the wind direction and the speed of the group) have a universally used set of names and the same formations are used by cycling clubs throughout the world (see the following websites for some examples of the formations use):
http://www.pearlandcyclingclub.org/safety-paceline.html
http://www.cyclingtips.com.au/2009/02/rolling-turns-pacelining-echeloning/

I should also add that group cycling is supported by the cycling safety research, which shows that increasing the density of cyclists improves their overall safety. Researchers refer to this as the “safety in numbers effect” (http://en.wikipedia.org/wiki/Safety_in_numbers).

I am also concerned about the bylaw preventing cyclists from carrying any “article” that prevents them from keeping both hands on the handlebars at all times. Presumably, this means it is against the law for cyclists to remove a hand from their handlebar to eat and drink while on their bikes. There is no evidence that eating and drinking while riding is unsafe and as someone who drives a car and rides a bike. I can say that it is at least as safe for me to eat and drink on my bike as it is in my car.

For these reasons, I believe the bylaws noted above should be dropped.

Chris Cavacuiti
Staff Physician, Department of Family and Community Medicine
St Michael's Hospital
Toronto, ON
M4X 1K2

Welland Half Race Report: another half iron beats me up!

WOW, that was super fun, then sucked really bad, then was fun again.....!

That is how I would describe my Welland Half Iron Experience this past weekend. I was gun shy coming into the event because I have never really been able to nail a half iron distance event before. For some reason the wheels (or sneakers) fall off every time I do one. Given I have done about 20 of these that speaks to how much I just can't figure it out!

Race morning I ate my oatmeal, banana, maple syrup and coffee and then hit the road sipping my bottle of Powerbar Perform. More on this later....

As I arrived the sun was shining, the wind was calm, and some familiar faces abound. Nigel Gray's formative NRGPT crew were there and I teased my old coach about my goal for the day: arrive within 30 minutes of his finish-:) My more serious race plan was to:

1. test my race day nutrition
2. get out of swim in good shape up front
3. ride conservative until Jim Sunners caught me
4. ride with Jim (LEGALLY!) 
5. Run hard and fast

Checking previous races I figured a PB was a real possibility given the flat course and shaded run. I was looking at 4:20 to 4:23 as a really good goal to hit.

Swim: I parked myself beside Nigel as in other races we have exited together. Behind me was Andrew Boldon whom I exited with in Woodstock and Binbrook triathlons. The gun went off and Nigel was gone. Humbling moment #1! Then I felt water all in my arms and across my back inside my wetsuit. I was concerned there was a hole, or the zipper wasn't done up correctly. I was making calls in my head "do i hit the shore and take this off and jump back in or will it drain with my lightning speed!?" As we hit the first bouy and turned I felt the water draining. Not sure what it was all about but I will test the good 'ol HWY 19 suit this coming weekend in Lake Placid camp for sure. After my head cleared of all the doubts of sinking with water in my suit, I found a great pair of feet to draft from the remainder of the swim. Sure enough as I exited Andrew was on my feet. It looked like Jakub Macel, me, and Andrew plus a top female swimmer made a good group and my marker man Nigel was 30 seconds out already. Overall I was quite pleased with my swim and felt generally comfortable throughout.

T1: My goal was to be quick and for me I was! Most of my competitors were only a few seconds faster vs. the usual 30 to 45. I felt good and things were thus far on track. Once I hopped onto my bike and tried to get into my bike shoes a gap to Jakub and Andrew occured. I was watching how good they get into their shoes and how absolute crap I get into mine! Humbling moment #2!

Bike: I tricked out my Cervelo P3 for speed and therefore had no power meter or HR monitor to measure the effort. I was racing *naked* for the first time in years. I had the Zipp 808 front wheel and Mavic Disc on the back. No spare tube or extra weight. Just flat out speed. Once I gathered myself and got going I ate 1/4 a powerbar at the 5,10,15, and 20KM marker and by 30K had drank a bottle of Powerbar Perform. At 35, 55, 75, and the end of the bike leg 90K markers I took a Powergel. Overall on the bike I drank 3 bottles and took an extra 2 Salt Stick tablets to top up electrolyte reserves plus the 4 gels, and 1 bar. I felt good about my nutritional plan but looking back that is probably too much. That is about a 10% carb to fluid concentration and simply too high.

At about 10K I caught back up to Andrew and we rode legally (no drafting) together for 20K. I let up to have him pass and said we should trade leads every few KMs and keep the tempo high. For a young kid he was pretty impressive to hear out the tactic and play along. I'm impressed with this young guy, he has talent and smarts about him. I was also thinking how long until Jim comes through. My plan was not to push pace till he caught us, assess how hard he was riding and decide if I should tag on or not. Jim caught the two of us just before the 35K marker and it wasn't hard to stay close. I drifted to the back of he and Andrew and assessed how hard the riding was and can I sustain for 60K. It didn't feel that bad so I laid back there (LEGAL) for quite a while. Lets face it, even if we ride legal in triathlons it is still easier than up front so I let Jim take lead!

As the marshals came by they gave me the thumbs up then went forward and handed Andrew a drafting penalty. I have to say, it was the right call BUT he was caught in a time when he was drafting. He was, for most part, quite legal all day. That's racing, I felt bad for him.  As the KMs passed by and the only hill all day reared its head I made the call the spin past Andrew through the hill and bullet down the other side. As that happened Jim gapped us so I had to chase really hard to get up to him. Once I did I looked back and Andrew was dropped. We now had 25K to go and it was Jim and I rolling along at a really, really good clip. With 10K to go I passed Jim. He must have been resting a bit because I was not changing effort and a few K later he passed me and that is how we rolled into to T2. I was feeling really, really confident as the ride was up tempo and I put hard efforts in. My legs felt great, my mind was fresh. It was game on! I came off the bike 6th overall.

Run: I was running without a watch and had no idea what my pace was. I was keeping Jim's gap steady and could see Jakub up ahead as well. I was loving my New Balance 1440s courtesy of New Balance Toronto and feeling confident in the progress being made.  My diaphram started to cramp so I stopped to pee at 2K and things really felt great after that. The next few aid stations I jammed back some coke and water and was feeling controlled. I wasn't gaining but I wasn't losing either. I knew a few folks were flying behind and I would get caught but was feeling good. I was passed by one racer at 7K, another at 10K but then I could see Jakub walking and was like "right, catch him and were back in this". I pushed a bit and that is when the wheels (ur, sneaks!) fell right off. My stomach locked right up and my ab muscle went into spasm just like Hawaii last year. I was really bloated and started the run/walk approach. I tried a Salt Stick to get electrolytes into me but that just made it worse. I tried gulping fluids but that made it worse! Soon I was from 8th place to 12th. I battled and hoped I could come around and knock out a solid final 5K to hold onto to top 10. As I hit 15K I was definitely in trouble. My run walk went like this:

• run 90 strides; walk 20
• then run 65 strides; walk 15
• then run 50 strides; walk 15

Finally after I dropped out of top 20 I mailed it in at a pace that kept the cramping bearable. Probably 10 minute mile pace at best.

Finish: 4:38 and change with a 1:51 run. I was hoping to run 1:30-1:32 and get that 4:20 barrier. That's racing.

Congrat's to Nigel on his 4:01 finish and win. He makes it look so easy!! Congrat's to all the racers, Andrew Boldon for jumping into the half iron distance at 20 and really gutting it out. Jim Sunners for his fast 3rd place overall finish, and of course thanks to all the volounteers and organizers and community of Welland.  Last, again major thanks to John Salt and his team. They put on AMAZING races and by FAR, have the BEST apres race buffet with Recharge with Chocolate Milk, and HERO BURGER!

After thought: Complete overhaul of my nutrition plan is already in play. Steps to include:

1. gluten free again into my next race and test how that works out
2. no oatmeal breakfasts. Works for cycling yes, not for running off the bike
3. at Lake Placid camp this weekend I will test run two different breakfast plans that consist of breakfast and racing mostly on fluids.
• first courtesy of QT2 Systems nutrition groups The Core Diet 
• the second courtesy of Nigel's NRGPT team 

The one consistent to all my stomach issues is my breakfast. I always have an oatmeal breakfast. I really hope it is that simple!