Small crowd gather at the start of my very first race

Running Race

Transition area

Bike, remember to smile

Run like you stole it, but have fun

The finish line

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Sunday, June 24, 2018

This race is the kick off to the MultiSport Canada Duathlon season at the Welland International Flatwater Centre

This is a race I have always tried to do better at since the course is so flat with some small hills on the run; my last couple of races here has been a bit of a disaster in my books. Last year I tried an organic gel before the run and things went south real quick. I know I can do much better and need this to build my confidence up for the 2018 racing season.

2016: 1:14:04 2017 1:14:04.

Since being on an AIP elimination diet for the last three years I have been learning to train running on an empty stomach which can be challenging at times. I have not done that leading up to this season however I spent more time working on my running as I feel it’s my weakness. So I took out a gym membership in the winter months to spend more time on the treadmill doing speed workouts. It worked to a point until I felt I was getting shin splints with swelling and had to back off. This would cost me to miss the Paris to Ancaster 70k bike race again.

With very heavy rain in the forecast, this race is a long drive from my hometown and means getting up at 3:30am in the morning to be out and on the road by 4:30. I prepare breakfast in a shaker bottle to consume at 5am while on route to the race site. I am trying carb loading this year to see if I can raise my energy levels as I have been running with dead legs lately and cannot figure out the problem.

I am trying out these new set of bike Blade wheels that  I purchased late last year. The bike course was held on fully closed roads and that’s new for this year and the course was flat and SUPER FAST!!

In Training I found these wheel to be quite a bit faster than my smaller Shimano carbon wheels, however I made sure I was more aero in my riding position,. I checked that my aero-bars were level and not pointed down or up as sometimes they will get knocked off center after hitting some ridiculous pot holes.

Mass Start

The mass start is in an enclosed fenced in chute, the trouble with being fenced in you had better get there early if you want to get over the start line fast as you can be stuck behind or boxed in by slower athletes making it more challenging to to to the sweet spot in the pack. I prefer to stick to the outside as it’s a great spot to break out from plus it’s always nice to see your fan taking pictures on your way out. I like to try and stay ahead or just behind my competitors so it’s not too hard to catch up especially if I have a slow run as I can probably make up some valuable time on the bike.

The sky did not look healthy, there was dampness in the air and a bit of a chill. I am hoping for a dry run but you can never tell how you will feel when the worst in weather appears with it ugliness. It didn’t take long for the spirit of the race to change trying to avoid splashing competitors as you passed them, then when the sky’s opened up and poured down in buckets it didn’t seem to matter any more because it was a race in a torrential downpour of rain. It got dark real quick and things cooled off in a hurry, that made it cooler for me.

Rose City Welland Run Map

I recall a competitor in front of me and thought that’s why you should never race in padded cycling shorts. From behind the shorts were soaked and hung down like a baby’s diaper with big load. That was funny and I am sure it was a struggle for him.

There was some confusion among-st us as to how many loops we had to do, was it on the first run or the second. Usually it is one loop out and back but this year it was a 2-1/2 loop done twice to keep us out of traffic. I like this as it has been a little scary in the past with cars trying to squeeze between us and the local police doing a great job of controlling traffic. But accidents can happen, you never know.

I finished my first loop in reasonable time that I was happy with and had the feeling running I was running on an empty tank and had to keep pushing my self to not slow down. My mind games oh he just passed you cannot catch him now he is gone. Never mind it too late now. I was glad to see the last 300m and the finish line just up the hill, but it looked confusing in the pouring rain as witch way to go around the pillions to make it to the straight path to the finish.

Rose City Welland Bike Map

Bike

I ran into transition with hopes of getting back out quickly and avoiding any slips or falls in the pouring rain, having to deal with taking soaked running shoes off may be a bit tricky. i am so glad i put my bike shoes in a dry bag to make it a bit more comfortable and easier to get on and out the transition.

As it would be I had an eye on anther athlete that I wanted to stay ahead of, he is like my gauge on how well or badly I am doing. I saw him still getting his running gear on as I was working my way out of the back of the transition area, just as I thought today was my lucky day I got block as a slower athlete  that stepped out in front of me and blocking the two lane exit, moments later the competitor headed out in front of us free and clear with a good head start. I would have to work hard in the pouring rain to catch him as he is very competitive on the bike.

When I ran through the mud and puddles to the road I had already decided to push the bike as hard as my tired legs would allow, and I was quite happy with how they well the recovered from the run. The course was quite flat with some small climbs, and while there was a lot of rain and fog  during my ride, there were a few spots on the course where the puddles turned into lakes and made us squeeze close to the center line on the road to avoid the water, I got caught on the first loop with my head down and not looking ahead when I started across a bridge and hit a wall of water of about 2-3 inched deep that slowed me down dramatically, but I never had trouble passing athletes and kind of liked the 3-lap course  I had difficulty seeing my bike computer because the rain came down so hard. I was not paying attention to the number of laps and got to a good position when it was time to exit the road and head back to transition. Opps as one of the judges asked is that three laps as i was slowing down and I could finally see my computer and looks down and it said 13 km rather than the 18 I thought it said. Just then the competitor I had caught up to and passed went flying by me. Oh My here I go again, good thing the rain was so cool that it kept me from overheating so I could push harder to get my position I has lot  to many. I did get my position back plus some. I tried hard at the end to get my average speed up, managed 31.06 km/h but didn’t have enough time to do better. Still very happy with my bike considering my setbacks.

T2

I ran into transition, ripped off my soaking wet water filled bike shoes, and grabbed my Argon18 E112.” I felt soaked to the bone and chilled cold from the constant downpour of rain, I did not use jells or any commercial electrolyte drink. I carefully put my Giro Air Attack shielded helmet on the aerobars face down to keep the water out.

Run

I got into my running shoes as quickly as possible for the final 2 loops of a 5k run along the waterfront trail. Out and back up the same hill that seems tough, it is if you are pushing it too hard and it is a very short climb.  I found there was confusion as to the number of laps to do and the turn around seemed to be confusing as it seemed there was a crossover to get to the finish.  I admit I was confused as I usually am at this point in the race. My brain seems to drain as my energy levels drop, I try to conserve to keep my focus and then burn up whats left in the tank within the last 500mt.

My second run was about 5% slower than my first run at a 4:58 pace, I usually do a lot better in the runs but for some reason Rose City has been a challenge for me. I still pushed as hard as I could, but it certainly wasn’t my fastest running pace as I had done much faster in my training. However when I ched the number it was satisfying 23 over all 17th in my gender and 1st in my category. Went from 26 to 23rd in running, but had made up time on the bike and was in 20th overall.

Finish/Conclusion

I was over 5 minutes slower than my 2017 race even though I did not do very well on the run, still slower than this race by over 8 seconds per km. My bike last year however was almost 5km/H faster due to the dry roads even though it was not a closed course like this one. I am still very happy with my results on the bike.

Race Stats:

• Time: 1:18:48.2
• Men 55-59: 1/3
• All men: 17/34
• All athletes: 17/62
• 2.5k Run: 11:37.4 (4:38 min/km)
• 20k Bike: 38:38.4 (31.06 km/h)
• 5k Run: 24:52.7 (4:58 min/km)

I am still trying to figure out my nutrition to avoid the energy drain and really bad brain fog that hold me back from doing better.  The Welland Rose City race is a great gauge for me to figure out what I have to do in my training to better prepare my self for the up coming races.

I have to give a huge shout-out to the Multi-Sport Canada and its supporters and volunteers for making the race  possible in the drowning rain.  Oh did you see Simon Donato promoting his brand Stoked Oats, he is an athlete that was in the Travel+Escape Adventure TV series  Boundless with Paul “Turbo” Trebilcock from Hamilton Ontario.

Its back to work for the next race July 15th at Gravenhurst, this is a race I have never done before. Cottage Country here I come.

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April 26 2015

This is Canada’s largest race with over 2,000 riders attending this year. Partakers race the full range of abilities. From the invited skilled professional cyclists and Olympians’ , who naturally finish the course in about two hours, to recreational riders and amateur athletes whose drive is simply to complete the race. It’s incredible to see so many countless cyclists having a great time.

2015 would see professional cyclists, Gabby Durrin and Mandy Dreyer, and cyclocross professional, Christine Vardaros & Ellen Van Loy, they are the big names in the women’s wave with Jeremy Martin, Andrew L’Esperence and Evan McNeely on the men’s gender.

Paris to Ancaster is a bike race of all sorts of bikes and skill levels. Every thing from the traditional mountain bikes and tandem to a fat bike or wide tire bike I like to compare to the Hummer of bikes.

You have a choice of races to choose from; 20Km family ride a 40km for first timers and those that want a shorter race and the legendary 70km race that athletes have fought through for the past 20 years.

It is a race through only 8km total of short road sections with sections of gravel, dirt roads, farmers driveways, muddy single track, rail trail and most famous are the mud chutes that will leave a mark if you fall or stumble if not a permanent burn mark into your brain of the memory of the knife stabbing pains in your legs.

I Don’t Know

I hummed and hawed race or not, the guys said I could do the race, I just did not have the confidence in my self.

My brain would not commit.  Would I be good enough, could I handle the confusion and mass start of the race. What about the anxiety before I even get to the race, am I going to be able to catch my breath.

Weeks went by, and months and I kept checking the promoters web site for more details to make it easier to decide. None came! It wasn’t until other found out I may consider doing the race that I actually went through the motions and finally registered at almost the last moment.

Should train more? No cant do that as I am already getting over a hip/glute injury, and since I started spinning I have developed a problem with my left ankle.

My spinning instructor doing the race suggested we get together and do some real outdoors training to prepare for the race. The 5min sessions of standing while spinning was great to help build the endurance required for the race. Time well spent!

I was getting really concerned and I wanted to wimp out and find a reason not to go, as the weeks got closer the weather turned nasty, I think we had three days of rain that week with low temperatures around 5-6 Celsius. I had images of a mass mud fest from start to finish and me dealing with the stress of it all and my brain not knowing how to deal with it. Lets just say it lets me down a lot and I don’t trust it.

I hate the cold and it hates me and I am not really good at figuring out what to wear. As I recall one of the athletes going in our small group said he was taking his whole closet of clothes. One suggested Tri-top,  cycling jersey, Tri-shorts, arm warmers with gloves.  I trusted this as it meant I trusted him and not my own brain. That’s a load off me.  I did however smother my legs with In-Heat, I should have gotten the extra hot stuff.

The night before I did the ritual pile the gear in the front hall so I trip over it going out the door as a reminder not to forget something, like my helmet! Water bottles lined up on the counter with the jet fuel to get me to the finish line and some cut up Vega energy bars that I ended up almost choking to death on during the race.  Never again unless I am walking with a bottle of water in hand.

The early rise race morning would see 4:30am come too quick. This helps me to get my mind ready however I had the chills from being very nervous, I had a constant trips to the washroom hoping my 6:30am ride would not show up early to give me more time to get my self straightened out.  As destiny would have it we ate at Tim Hortons up the street and they did not have a non greasy meal for my sensitive tummy.  I was hoping to get a double dose of hot oatmeal and ended up getting turkey on an English muffin that seemed to take forever to get.

We arrived at Ancaster to pick up our race numbers, Hummmm guys I picked up mine the day before to avoid the mad rush and stress.  We transferred our bikes and gear to the other car for the trek to start line in Paris Ontario; at this point It hit me I was in this suffer-fest whether I liked it or not and I guess it showed. I became very quite and nervous about the mass crows there would be at the starting line, I made anther dash for the washroom before we got in the car.

We arrived at Paris Ontario and the car was driven like a jeep down the shallow ditch and up the other side of the grass to angle park along a farmers wire fence. It was like we were going to a show but in the country. Cars and bikes were every where; like a bees nest building to prepare for the slaughter of our legs and bodies. Cars trying to find places to park, cyclists warming riding the busy road warming up for the race and others making mad dashes into the bushes to make a last minute purge. I would soon find myself trying to find privacy too, that was near impossible.  Minutes before my wave started I would find a port-a-potty to go again in privacy.

It was about 6 Celsius and that added to the jitters,  I was on the front of my wave and to the left so I would not have to get worried about the crowd to en-golf me. That had me paranoid. My nerves settled down when I got bold and started talking to a competitor of my age group that was one of the local guys doing the race for the 4th time. I had forgotten I had to go pee again.

I had a few swigs of jet fuel from my water bottle and prepared my video camera as one the race started I would not have the ability to deal with things until I had some uncrowded space. While waiting to move up as instructed a bunch of riders cut into the front of waiting line.  This would make it more difficult to make a mad dash out of the crowd. I would soon find I would have to back off for things to clear. It’s only a race, I am there for the fun and experience.

This is my first race ever of this type, I have done half marathon’s 10k’s and a couple of Duathlon’s last year. This could be interesting. After we moved up to the starting line I mentally went over what I was about to do.

Make a mad dash up the hill on pavement and pass as many as possible to get a lead spot, and go slow into the first corner to avoid a wipe out on the loose gravel on the inside corner of the pot hold ridden road. Easier said, when you hit the gravel and realize you should have taken the opposite side of the road I lost a lot of time due to the number of craters just waiting to wreck my bike and rattle my head, I tried to find a good line but it soon ended. I settled to get to the end of the road and would make up during any open chances I had.

Heading into the rail trail there were some construction markers as we made a sharp right turn, I had slowed a bit as I was on the inside and there was a lot of small loose gravel,  just as I passed I heard someone wipe out behind me and knock out the construction maker. I soon past through the rail trail post and I scoped ahead to see where I could start passing, It was not long until a pace-line formed and I took the moment to leap out to the left and start passing a long line of riders. At one point while passing a long pace line a rider jutted out and just clipped me as I went flying by.

Once I got past the main body I settled into a reasonable speed of about 38-40kph, thinking about what Tod told me to just have a good time and have fun. I knew this is where it would begin as I was alone and could focus without the worries of being crowed into a double pace line. Looking ahead for hazards I never thought for a moment about getting a flat tire until I saw numerous riders off to the side fixing flats.

I was probably alone for a good 15-20 minutes before I came up behind a few riders and one on a fat bike, I could never figure to see so many of these big tired bikes in this race. Those cyclists would have to be in very good condition to push their big bikes at such a quick pace. I was surprised.  I kept passing small groups until I could fine the pace to catch a draft for a quick draft.  I quickly learned that to

I started to enjoy the race with the sun shinning through the trees warming my body that is barley covered in thin Lycra like I was riding in June or July weather. The river was to my left curving and reflecting the sunny blue skies above. The rail trail was very dry and hard packed with scattered leaves from the fall swishing around as I went flying by. I tried not to dwell on the distance to the finish line as I looked at my GPS. I focused on keeping my speed up as I knew the winner in my age group finished with an average speed of 22kph.

I started to catch up to more larger groups now that became near impossible to pass on some of the single track trails, I made good use of county gravel roads and rail trails to over take large groups. I was doing very well until a fellow rider as I passed said my back wheel looked like it was crooked. I gave in and pulled over to inspect the wheel. I gave it a quick spin and some of the mud I picked up in the last trail came flying off. I was a little upset because of the hard work to pass so many was now gone in a short time. I made quick to get back onto the saddle to get going again.

Soon things got more interesting I was pushing my way through grass, I wasn’t sure if it was an old rail trail or just an old grown over bike trail. Soon enough things got thick and gooey, I had to push hard and steady in a straight line, if you had to manoeuvrings around an obstacle or another rider you would not have the steam to keep going, this what happened as I was climbing up this incline of sticky gooey life sucking mud, I had slightly backed off my crawl of a pace to avoid knocking over a rider carrying her bike through the mud, in doing so I gave my legs to the pain gods. I quickly took my place ahead to make that tender spot on my left shoulder more sensitive to pain by carrying the bike again. I was so close to the end of the muck, as soon as I got off I was back on the bike again along my way making speed along the elevated edge of farmers fields where I could see in the distance lines of traffic on the road ahead being held up by the race. WoooHoo, Asphalt I hope.

I was soon on a trail again heading where I don’t know. There was a very large pack of riders ahead of me, I soon caught up to realize that they were to close together to attempt to pass, when suddenly every one was yelling and slamming on the brakes in a controlled skid either headed into the bushes or  in to other riders, no one appeared to go down within my sight, there may have been some riders down in the distance as this was a very large pack, maybe over 40-50 riders. After about 4-5 minutes we finally got going again when it happened again after moving for 10 minutes in stop and go traffic. Then I saw the blue sign and lot of mud as far as I could see were riders carrying their bikes any way they could on both sides of the mud cute through ankle deep mud, occasionally someone would loose balance and fall over just as I did when a girl suddenly got stuck and to avoid riding my bike into her I went over side ways into the slurry of mud down the middle of the cute. It was at this point I found it safer to carry my bike. A few times i had to take a step backwards to put my shoe back on that got grabbed from below by one of the mud serpents. Many got back on their bike as the mud seemed to let up but soon many found that was a quick slip down onto the muddy bank covered with branches and prickly bushes soon to entangle their bikes and clothing.

I was on and off trails and gravel roads as soon I entered them. I noticed I was within 10 km of the finish, I avoided looking at my distance as much as possible and just kept working at keeping the level of pain in my legs where I could manage. I felt burning pain in my right leg just above my knee cap for some time but when I tried to push my bike through mud I felt a cold steel dagger stab through and stop me cold in my tracks, I went over against a farmers fence post that I realized was part of an electric fence. I frantically massaged it aggressively and got on my way. I noticed from this point on I was in the devils zone of fire, I learned I could still push with pain in my quads and a fire ball in my lower left calf. I worked to balance the pain between the puck and pull of the pedals.

I was within 4 km of the finish when I encountered a large hill, not really but I knew it was not the last. Many riders were complaining of fatigue and sore legs, I saw one guy laying on his back in the mud grasping his quad with both hands screaming out in pain, I yelled out with a comforting voice I feel your pain, you will make it man. Riders were getting off and walking the hills and muddy paths. I felt so many did not think they could go on like they were making a epic trip across the barren’s.  Not! Remember it’s almost over, keep pushing I kept saying to my self. I was worried that my brain would stop listening to my body and cause some long term injuries.

Soon I came to a long downhill stretch, weeeeeee. Some momentary relief from climbing and going through mud, focus focus too fast too fast, there is no through road under the bridge, I have to make a very sharp turn to the left to avoid ploughing straight off the road into the pine trees. I just barley made it.

I was soon back in the bush on a muddy ridge looking down into a ravine and I looked way up the left there was nothing but a big hill and in front of me was a long single line of cyclists just dallying along. I knew they were burnt out, soon I saw a tree across the trail ahead and they were single file going through a narrow gap cut by chain saws.  I took the advantage and narrowly rode along the inside edge of the ridge to the piled up tree. I pack my bike on my shoulder for the last time and climbed over and got on my was again, I felt really good that I had thought of this since I was dealing with screaming legs.

Finally I knew I was at Martins Hill, where it takes the riders rising to the heavens above and brings them down by the pain demons burning every muscle fiber in your legs as you continue to climb higher and higher, your mind keeps telling you to stop the pain. You fight ever meter avoiding you fallen cycling comrades to the pain demons and devils. I keep telling my self you can take this, I just need some room to keep my momentum going. I was trying to get some speed up to get to my moejoe pace where I can keep it up then suddenly everything turned in my favor, a bystander cleared the way along the left shoulder seeing I was trying to find a spot to get through the walking wounded.  My pace picked up and brought a victory smile to my face knowing the pain would ease off. Just then I heard my partners cheering go James go at the top of their lungs. I caught a quick glimpse of their green outfits as I went by, just then a switch went on in my brain saying pour it on it over and I felt a grin on my face as I raced the raced the rest of the way up the hill and poured it on cresting the hill to the finish line.

I pulled off to the left into the grass through and opening in the crowd of spectators to a small clearing and my brain had a big rush of mass confusion, I could not think of what to do next or where to go. My brain felt like it had just been flushed out to sea. I had noticed that it was overcast and headed over to the top of the hill to look down at the riders fighting their way of the hill. This would give me time for my head to clear of brain fog so I could figure out what or where I should be next. I could not figure out how to use my phone to take a picture, I ended up doing a selfie by mistake and a shaky video.

Later I tried to find my way back to meet the guys and could not think of where the car was, I was riding around in circles in the parking lot, at one point I thought I was going to cry. I stopped and checked my and noticed Todd had tried to call me twice and sent me text messages. All I could think was that they thought I was lost or confused. I was.

It was a great experience and would do it again.

Due to late registration I started in the 1492 pack, the last wave. I feel good that I ended up coming in at 865th position, that means I passed approximately 627 riders. I don’t think that’s not too bad for my age and first attempt.

Age group was LM50-59    174/269.

Time 3h 17min for 70km Average speed was Kph

Did I do as well as I hopped for, No, I am disappointed that I waited too long to register,  With less bottle necks I could have done a lot better. I did do very well in maintaining my energy levels and found out I could push my body pretty hard and survive through the pain and endurance over a long period of time. Mentally I felt it held me back as I caught me self loosing focus when I was in a bad spot It took too long to plan a way out or around. When I was in the grove I did really well. I feel blessed that at my age I was able to do this and feel comfortable enough knowing I will do it again.

Bringing Back The Dirt

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I found riding this bike for the first time hard on the quads in comparison to a road bike, it may be due to a different riding position than a road bike.
The retailer had put 120psi in the tires but that is probably a bit too hard for riding off road. I plan to make use of trail riding and pretty much any where I can get to.
I find the disc brakes very responsive and the shift levers easily change gears.

Frame 600 Series OCLV Carbon, IsoSpeed, Ride Tuned seat mast, disc balanced post mount, E2 tapered head tube, BB90, internal control routing, 3S chain keeper, vanishing fender mounts
Fork Trek IsoSpeed Cross carbon disc, E2
Sizes 50, 52, 54, 56, 58, 61cm
Front Hub Bontrager alloy centerlock disc
Rear Hub Bontrager alloy centerlock disc
Rims Bontrager Tubeless Ready disc
Tires Bontrager CX3 Team Issue, 700x32c
Shifters Shimano 105, 10 speed
Front derailleur Shimano 105, braze-on
Rear derailleur Shimano 105
Crank FSA Energy, 46/36
Cassette Shimano Tiagra 12-30, 10 speed
Chain KMC X10
Saddle Bontrager Evoke 2, chromoly rails
Seatpost Bontrager Ride Tuned Carbon seatmast cap, 20mm offset
Handlebar Bontrager Race VR-C, 31.8mm
Stem Bontrager Race Lite, 31.8mm, 7 degree
Headset Integrated, cartridge bearings, sealed, 1-1/8″ top, 1.5″ bottom
Brakeset Avid BB5 mechanical disc, 160mm rotors
Grips Bontrager gel cork tape.

The post Trek Boone 5 CX Race Bike appeared first on .

I had to register again when I arrived at Lakeside this morning to my surprise I was not on the pre-registered list nor the master list. In the confusion I was put down for the Sprint Triathlon in error. I did not get in the lake however I did get my feet very wet.

We started the first leg on the road standing in the cold rain. I waited and shivered even though I did a warm up run. I put on a jacket then put a vest over the jack to keep warm while waiting for the start of the race. My wife toll me to suck it up and give her the jacket, which I handed over. I still had my vest but I had to pin my bib number to it as it was covering my number.

I looked over the competitors to see if I was in the spot that would be most advantageous to me based on my running abilities. No point in getting in the front of the pack and then get run over or being too far back and having to work my way through a pack of runners.

The race started at 8am and their was about 800 meters of paved road then it turned into a rolling gravely dirt road, it seemed more mucky than I expected. There were 3 aid stations, I did not stop at any as I planned to re-hydrate while on the bike. The 5km run took 24min @ 4:55pace, I was being conservative as I did not know what to expect on the course since I did not have a chance to check out the route, I knew I was dragging and would have to make up time on the bike.

Back in the transition I decided to loose my vest and realized that my bib number was pinned through it. having trouble I had to loose my gloves to get the safety pins out and re-positioned. I grabbed my bike shoes out of the plastic container and found elastics stuck in one of the shoes, off it came and dumped the elastics out on the ground. That means I forgot to setup my pedals for a quick launch at the bike mounting zone. I was finally off after 2:40min in transition.

I mounted the bike quickly and took off as fast as possible. I focused on taking every downhill as fast as possible to knock some time off wasted during my run and transition. I moved along very well feeling pleased at the pace as I felt I was make up some good time but not so fast as to cause injury of leg soreness as I still have one run to go. When I was within one kilometer of finishing the bike segment I backed off and took one last drink and stretched out my calf’s to release and tightness. Last race I had muscle cramps that messed up the last run. I went side saddle and stopped just at the dismount line and ran very well passing going into the transition area. I was felling good now.

I racked my bike and put my second pair of dry running shoes on and headed towards the transition, I felt something bouncing on my head. I quickly ran back to my bike to take my bike helmet off and tossed it on the ground next to my bike.

Still quick i headed out of the transition and headed down the 800mt of paved road to the muddy road that now looks like a heard of buffalo had passed through. I tried to avoid slipping and stayed to the shoulder where it was less mucky. I did find I had to move over to the middle of the road to avoid muddy pot holes. Most runners had a trail of mud going up their backs and legs. I tried not to worry about too much a I tried to identify some runners I may recognize. I yelled out to a fellow athlete go!

Thanks to Multisport for such an interesting first time with them.

The morning ended strange after the race during the awards ceremony, when it clicked in to find out how I did. Turns out I left just as my name was called out for the Sprint Tri. When I looked on the Duathlon board I could not find my name listed. Strange and confused I looked at the Sprint Tri list and found my name there. First thought was someone should have gotten 3rd not me. I went back to the podium to tell them the error and they said to talk to sports stats, the man there quickly sorted and said that’s what happens when you register at the last minute. I laughed inside. He asked me to walk with him back to the podium. I was hoping he would tell me how I did, but silence and scratching things on the announcers clip board, I just wanted to know how I did so I could get in the car to warm up. Then the announcer asked me to come forward and told me to get on the 3rd spot on the podium. I was in shock.

It was a really interesting.

I hope the next race with Multisport is just as fun.
If you only knew the blunders in transition, it’s good fun!

The Sprint Duathlon was a 5km Run – 20km Bike – 2.5km Run

View Map

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I participated in my first multisport event today, having been injury free and with very little back pain to worry about it was time to git-r-done.

I have been cycling for about five years now, this year having the lowest mileage to spend more time working on my running. I have always thought cycling was my best sport.

Feeling depressed due to back injuries over the last couple years and hurting my lower back again in the early spring there were thoughts of not competing again this year in a triathlon. I knew it was time to re-think my plans and take what ever is the best and healthiest route to take. Since I have not been in the pool or water since March 2013 it was easily a good choice to do a Duathlon instead. I can always work on my swimming when the season is over.

I was really only going to do Lakeside but after training by myself and trying brick work discovered the pain of leg cramps during the bike to run transitions. I learned early in the real race I would not give up so easily. I endured and stretched while on the run. My training was short lived.

I reduced my bike rides from 120 km to just 60 km with the bike club so I could not over train leading to injuries. This happened before while training to do a marathon which side lined me for the summer.

My running has been increasing since I joined another running club. It was great, and I felt comfortable running at their level. I was running up to 54 km prior to racing the Duathlon.

I cut back mid week to rest my legs prior to the race, and focused on getting 7-8 hours sleep and increasing my carbs in the later part of the week. I avoided foods that would upset my stomach. I was very nervous as I really dislike crowds of any size.

My biggest worry was not having enough time to prepare and how was I getting on and off the bike with road shoes without falling over. I trained Thursday before the race and headed to the park to practice getting on and off the bike while running in road shoes. This is probably one of the best things I did to prepare as it was so fast and easy going in and out of transition.

I was so nervous race morning having to get up so early and drive in the dark worrying about my upset stomach. I figured getting there early would help reduce the stress and settle things down a bit.

Arriving at the park in the fog was a sight, there were very few athlete’s in the parking lot. I had forgotten which order I was to get ready. I took my bike to the transition and found a spot as close to the exit to rack my bike. Then I went and checked and and forgot my ankle timing chip which my wife reminded me to get. I had stripped my bike down to the bare bones leaving just my Xlabs aero hydration bottle. No tool kit or spares. I even took off and extra bottle holders a couple weeks prior to the race.

The Duathlon started and ended in Couchiching Park. The transition area is in a fenced in grassy area near the beach. The Triathlon was started 15 minutes before the Duathlon. I paid one last visit the the bathroom before I started a running warm up. I may have run slow and quick bursts for about 2 km before taking shelter behind a building to keep out of the cold wind.

I had placed my bike helmet upside down over the drinking straw from my aero-bottle to keep it in place while I did the first run. I also put a red towel on the ground with my road shoes placed so I could easily jump into them prior to running out of the transition with the bike. I decided to wear my sun glasses to avoid confusion during T1 and T2. I also wore my visor. I put one GU plain gel in my back jersey pocket then decided to tuck it into my right pant-leg of my shorts when it fell out into the back of my shorts.

About 66 runners had lined up and I positioned my self near the front after checking out the best possible spot to start without getting trapped near the back. This would give a bit of advantage not having to worry about trying to make my way through the runners like I had to do last year at the zoo run in Toronto. I was in the wrong corral and should have been in the first wave of runners as I ended up catching the first wave and did not want to do that again at this race.

It was a fast start, the 2 km run was my fastest ever. I really don’t know how but I did it in 7.51 minutes. I didn’t stop for any water at the two aid stations I passed. As I ran up the hill I could see my wife smiling as I ran down the other side of the hill into the grassy transition area. As I passed over the time strip I noticed a bunch in front of me in half dressed wet suits.

I ran a short distance to where my bike was racked near the end of the second row. I put my helmet on first, backwards then realized and turned it around. Quickly I kicked off my running shoes then slipped on my road shoes and push the Velcro straps down. I suddenly arranged my running shoes for the T2 transition. It took 1:26, not too bad.

I ran out with the bike quickly and slowed enough that I could clip in my left foot as soon as I crossed the line and had enough movement to throw my right leg over and head up the hill. There was a big pack close to greater with all different types of bikes and skill levels. I waited and passed when safe and within the rules. I felt really good as it picked up good speed and starting passing many riders while in the aero-bars. This was an advantage for me.

The 30 km bike route was well marked every 10 km.  I saw a good number of riders with flats, I think that was good to take some extra caution and not push so hard on corners of bad roads. I pushed steady and kept passing where I could. I did get blocked by riders riding side by side for too long and I yelled out and just then someone passed me over the road line into oncoming traffic. With about 10 km left in the bike race I took in a jell and planned my stretches to the last 3 km. I raced down the hill to the finish line and my brakes squealed as I UN-clipped my right foot as I rode with only my left foot clipped in and my right foot behind ready to land. Just as my right foot touch down the back of the bike popped up and I un-clipped my left foot and started running. I heard cheers from fans that mad me feel great. I even passed another running in bike shoes.

T2 time was 1:15, a lot quicker. I ran out the other end of the transition area and headed down the first hill. I looked at my Garmin watch to see if my pace was not too fast or slow. I was running about the same as the first run, just under a 4 min km. I passed the first aid station and passed on the water.

I could feel my chest getting tight and acid working it’s way up my throat. I would walk through the next aid station to settle it down. About one third of the way through the 7 km run I could feel pain just over the inside of my left knee. I slowed down to reduce any risk of injury and focused on good form. I eventually stopped half way to massage it. I picked up the pace again as I stared to catch my list spot. The the pain struck again, once more I stopped to attend to my knee and then finally I could make a good pace to the finish with about 2 km to go. I rounded some corners and finally saw the end in sight and opened my stride but not too much. It took 36:51 to do the 7 km sprint. I was disappointed but realized I was there to have fun doing my very first Duathlon.

The race took 1 hour and 50 min. I was so glad when I looked at the stats board that I came in 5th place in my age group and 18th over all. I was so excited I had done so well considering my knee problem.

I plan on doing one more race this summer, but hope to train for a triathlon for next season.

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Argon 18 Gallium 2011 Frame Set

Bought bike to do group rides but some how got distracted to running and possible triathlon.

I found the bike handled very well, little uneasy going from a heavier bike.

I found the front de-railer very noisy and had it back to the bike shop a couple of times to have it adjusted to find the noise had not lessened.

I have made some adjustments my self, but still the same result. I have heard from other riders that the electronic shifter of the same brand and make doesn’t rub the front de-railer.

2011 Argon Gallium Tech Sheets

2011 Argon Gallium Sizing Chart

Cyclingtime Gallium 2011 Review

Argon 18 – Gallium 2011 presentation

http://youtu.be/RAaCiX5ukCw

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Ajax Half Marathon

I started mid-week leading up to the race to get my fluids and nutrients right. I was cautious not to consume anything to upset my stomach. Wednesday I started eating baked beets every day. The evening before the race I tried Emmune7 for the first time. Took two tablets with dinner even though it said without food.  31/2 hours before the race Saturday I took 2 more tablets and 2 following the race with dinner. Same again for Sunday’s race. I figured I needed all the help I could get as it would be my very first ½ Marathon.

Get Out There Magazine

My plan for the ½ marathon was to finish in two hours as it was my very first race this long especially when I did a 10k the day before. I figured I would try between the 1.5hr and 1.55hr pacer bunnies. I had to make a pit stop at the start of the race due to cold windy temperatures, It cost me about three minutes that I was able to recover at the latter half of the race. I was very happy to finish with a 1.53hr run. I was so happy with my results.

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I started mid-week leading up to the race to get my fluids and nutrients right. I was cautious not to consume anything to upset my stomach. Wednesday I started eating baked beets every day. The evening before the race I tried Emmune7 for the first time. Took two tablets with dinner even though it said without food.  31/2 hours before the race Saturday I took 2 more tablets and 2 following the race with dinner. Same again for Sunday’s race. I figured I needed all the help I could get as it would be my very first ½ Marathon.

My last 10k run was Tuesday night, which would be it until Saturday’s 10K race. Three times that week I got chiropractic adjustments and a sports massage Friday night before the race.

I had breakfast 3-3 ½ hours before the race, Greek low fat yogurt with “Super-food Chi-Buckwheat & Hemp Cereal Cranberry Vanilla” Blended in with blueberries.  Two slices of organic toasted fruit bread topped with my favorite peanut butter and 1 hour before the race I had Vega Pr-Workout Energizer.

My plan was to better than last year’s 10k race but slower than this year’s PB as this would be a more difficult course with lots of hills and turns. I have not been able to put in the training for hills or done any tempo runs due to some serious back injury. Part of the plan was to finish at a pr-defined pace which I met dead on. I was very happy even though I was cold and soaked to the bone due to the constant down pour of rain.

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