Showing posts with label Cycling. Show all posts
Showing posts with label Cycling. Show all posts

Saturday, June 30, 2012

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

Wednesday, March 14, 2012

Injury. Broken. Humpty Dumpty time...

Friends and Family, thanks for checking in! It has been awhile since I posted mostly because I have been struggling with a thesis. I think I found one, so here it goes.

Injury: Harm or damage that is done or sustained

Old: Far advanced in the years of ones life

Athlete: A person gifted or trained in exercises involving agility or stamina

I am learning these past 2 weeks what attention to detail in my physical pursuits really requires for someone advanced in the years of ones ATHLETIC life. I am not old in the sense of a life span but I am old in the sense of athletic shelf life. 41 in 3 months means I need to be better at paying attention to body signs that, 5 years ago only meant "get a massage". Now those signs mean I need to back off, I need to stretch, I need to think about more strength work, AND, I need a massage.

Since I started sport in I have had the following injuries (that I can remember) in no particular order. None put me out for more than 6 weeks and all felt "fixable". 
  • IT Band left leg at knee resulting in lock knee
  • patella femoral syndrome right knee
  • strained/pulled whatever you want to call it, rotator cuff in left shoulder
  • pulled hamstring
  • 2 broken hands 
  • 1 broken nose
  • 1 broken toe (that hurt the most)
  • stress fracture left shin
  • stress fractures (plural) left foot
  • 10 stitches left elbow from bike crash
  • severely pulled/pinched left groin area (can't remember exact muscle!) from bike crash
  • Bicep femoris left leg pulled
  • right knee muscle sheath torn 
Today, I have the first injury that feels like there is no end in sight. The tunnel remains dark. That my time as an athlete may be running to an end. 

Sciatica nerve in left butt caused, we think, by S1 lower lumbar disc issue. The consequence is severe pain in the left butt and lower back that makes walking painful.  I can swim and that it is.

My mind is made up. This is not how I finish my deeply committed pursuits to kick ass. I will not go out like this. 

My new mantra:

BECOME HUMPTY DUMPTY

I am committed to putting myself back together. To fixing the root causes of this injury. To being a complete athlete, not just an athlete that trains then races. To an athlete that adapts, adjusts, listens, to pull out of himself what is possible. 

Step 1: at least 7 days completely off exercise. Let the body exhale; relax; breath.
Step 2: expert advice and support
Step 3: ease back into training
Step 4: core and resistance training with stretching YEAR ROUND
Step 5: race when ready, not when available
Step 6: race to win

Tomorrow it's acupuncture from Sports Performance Centres with some killer Athletic Release Treatment. Early next week some more great massage from Helen at Athletic Edge Sports Medicine and hopefully by mid next week I can start to ride some. I suspect running to start April 1st. That would be full 30 days off running; truly sub optimal but such is Humpty Dumpty. Piece myself back together piece by piece by piece.

I will not go out this way. 

Visualize
Believe
Execute

DO THE WORK.

thanks for checking in.



Tuesday, March 22, 2011

Tour for Kids - What a great cause!

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:
  1. 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
  2. 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.
  3. 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!

Sunday, March 6, 2011

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

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!!!!

Saturday, January 15, 2011

Product review: TP Therapy Foam Roller

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.




Thursday, December 30, 2010

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

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:


Wednesday, December 29, 2010

Time to change the picture on my blog!

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

Conclusion:

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

Season goals:

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