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

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.

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!

Race Report: Woodstock tri!

FINALLY RACE SEASON IS UPON US!

After a few years off the short stuff I jumped into the Multisport Canada Recharge with Milk Wasaga Beach Olympic distance race last September to get ready for Hawaii. That was a very rude reminder how much speed based triathlon racing hurts! Apparently I forgot all about that because this past Sunday I raced the Woodstock triathlon as part of the Recharge with Milk triathlon series.

The first thing I absolutely loved about the race was how chilled out it was. Everybody was really social. The conservation area was small and tightly spaced so everyone had to gather around and share laughs. The Hero Burger food and Recharge with Chocolate Milk booths were hopping and the expo was jammed packed with great deals. It reminded of racing when I first started! I loved the vibe instantly.  Add onto that Steve Fleck's very personable announcing, complete commitment to give updates to the days real event (Ryder Hesjedal's Giro winning Time Trial!), perfect racing weather, and well, we had a great formula for success here!

My goals were modest but firm. I wanted to swim well, bike hard, then run under 30 minutes for 7.5KMs finishing under 1:30 total.

I started in the first wave with pro, under 39 men, and elite age groupers and boy, I was SHOCKED how fast these kids were to start the swim! HOLY! I thought I did great work this winter getting my swim up to speed but WOW!! Instantly gapped. I rounded my swim in just over 11 minutes and by the looks of quality swimmer times either the swim was a tad long, or a current kept us at bay on the way back to shore. I came out of the water about 9th with some work to do.

As the bike started the sensations were odd. I am used to flying and flying I was not. Getting over on my gear proved difficult but I smiled and enjoyed the pain. Embracing the power of lactic acid I did everything to try and get to the front but only got to 5th coming off the bike. Generally I was pleased. My heart rate told me I was racing hard, about 95% of threshold the whole way. I can't really ask for more. I just need more threshold bike work and maybe, just maybe less wine-:)

Out onto the run I was prepared to feel serious pain. First the legs felt great, then they felt like they were on fire, then they felt great again. It was on/off. I loved it though! The run course was hard packed gravel pathway and was really inviting to almost get lost in what you were doing vs. those darn road out and backs so many races have. A beautiful winding pathway provided plenty of distraction from the pain chamber I was in. Slowly but surely I was reeling in 4th place when I took a wrong turn in the loop. I went left not right. Getting turned around I lost about 45 seconds all told and ran a bit angry for 800 meters. Then my legs asked me what the hell I was doing as I really locked up!

I was then passed by a 26 year old kid; ah, man. I learned his name is Art Hare and the dude can run. I was talking to myself to stay with him but then I laughed at this thought:

• Dude, you're 41. 

Yep! 

The final few km's I kept my pace steady and prayed the suffering would end! As I turned the corner to finish I had to laugh, 1:30:20 finish time and just over 30 minutes for my run. Losing my bearings cost me but that's racing. I shrugged it off. I was having to much fun! 

As I shrugged it off the kid (like Art at 26 is a kid? To 41 it is!) was all sportsman talking to the race director John Salt telling him I misfired a corner. John took that really seriously and asked his race course lead to come talk to me. We shared our thoughts all in the name of continous improvement for next year. I will tell you this, no other race series I have raced takes that opportunity to listen to the athlete. I was very impressed. the Multisport Canada team really have taken their series up a level. I am impressed. 

Results are here

some photos are here

podium photo here 

Thanks to John Salt, his team, Steve Fleck for great announcing, all the sponsors of the event, my personal sponsors or Endurosport, New Balance Toronto, Cervelo, IFG, and Rudy Project.

Last, a really big shout out to Eon Dornellas.  It was great to catch up my friend and glad you are doing amazing!!!!

Next up is Binbrook as part of the same triathlon series June 9th.

Train safe friends and thanks for reading!

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

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.

1. 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.
2. 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.
3. 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. 
4. 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.   
5. 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
6. 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!
7. 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.
8. 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.

Running to the sunrise in Toronto

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!