Training camp

I just finished 5 days of training in Ok falls with Pacific Rim coaches and the iron cop crew from Vancouver. First day for me was a lactate threshold test. This test basically finds out the point where your body can fully process the lactate acid it produces as you exercise. After that we were off for a short swim. The next day was 130 km ride on the IMC course, ,excluding the penticton area. This was followed by a 30 min run off the bike. Friday we started early and ran the second half of the marathon course. We then swam in Okanagan lake for 60 min. Later that day we went for one hour and half recovery ride. Saturday was the big day, as we would ride the entire IMC course, 180 km in blistering heat reaching 40 degrees. At the end, a 30 min run off the bike would await us. It was really hot but it was great training. Rebecca was also at the camp and she did awesome, especially on the bike. She should be in fine form for the big day. As for the last day of the camp, another one hour and half recovery ride. Final tally, over 400 km of riding, half marathon running and plenty of Heath training. This week will be a bit lighter on volume and then one more big week of training. 3 weeks of taper after that and the big day should be upon us. I can't believe we are only a month away from IMC! Happy trail

Carpe Diem

Gear 2.0 Swimming

Swimming, my dark side in triathlon. Let's face it, it doesn't come easy for me in the water but here's what I use when I need to stay afloat. My wetsuit is a blue seventy Axis which I love. This wet suit is especially made for people that need a hand withs swimming and is designed to provide more buoyancy in the water. For my goggles I use aqua sphere, but I'm also planning on using some blue seventy as well. One thing you want to make sure is that you have some body glide so your wetsuit doesn't chafe you. That's really it for swimming. I have a long training day tomorrow, despite aches and pains for the car accident I have a 4 hour ride followed by 2 hour run. I'll be up in ok falls next week for my tri camp so I'll update you when I'm up there. Happy trails

Carpe Diem

Desert Half, the aftermath

I woke Sunday morning bright and early. As usual I was nervous, you'd think I would be use to it by now but that's just the way it goes I suppose. I arrived at the transition at the opening, I'm not one to get there too early usually but I wanted a nice parking spot. As the race was about to start, the organizers had a piper playing before sending the first wave off. As the piper was playing, I had a thought for Sgt. Keith Logan, who was my co worker and a great piper. Sadly he lost his battle to Cancer a few years back. The swim course was a 1km loop which need to be done twice. As you all know I'm not the greatest swimmer but I have to admit I almost enjoyed it. I exited the water in 38:20 and I was quite please with it. The next leg was a daunting 90 km bike leg. With half the distance and 80% of the total elevation that I will see at Ironman, coupled with the rising temperature, I knew this would be a challenge. The bike course was not easy but a tail wind on the return portion made it easier with speed close to 40 km/hrs on the flat. I would book the bike section in 2:52, and god knows I drank a lot of liquid. I was now off to the run, by then it was easily 34 degrees and my legs were not happy. The volunteers were great and at every aid station I would make sure to drink and some sponges soaked in water to try to cool myself off. I booked 21.1 km run in 1:51 and although I would have like to be faster, I just didn't have it in me. My total time was 5:28 good for 8th in my age group. Considering the heat and how tough the course was, I am happy with my time. What's in store for me next? No more racing until Ironman, I have a 5 days training camp next week so I will update you then. Stay tuned for Gear 2.0, will talk about my nemesis: Swimming! Happy trails

Carpe Diem

Gear 2.0. Bikes

Well as I'm sitting in osoyoos out of the sun resting for tomorrow, I decided to start with my gear post. As July is tour de France month, i have decided to starts with my bikes and related equipment. For all my bike need I trust the boys at Experience Cycling, I get great service and my bikes are well cared for, which is important when you race. My triathlon bike is a Specialized Transition Pro. Full carbon frame with mainly SRAM red components. Add a pair of Look pedals and that pretty much what I have. I'm in the midst of trying to find a saddle that I'm comfortable with but beside that, I didn't need to change anything. I use a speed fill hydration system and also a double bottle holder attached to the back of my saddle. For shoes I ride with Louis Garneau tri shoes, which can be heat molded in your oven for a Bette fit. They Are quite comfy. I always ride with a helmet and so should you. My road helmet in a Giro and is also quite comfortable. My road bike is also a specialized, I chose the tarmac pro, which is also a full carbon fib ere frame with ultegra component add a pair of, you guess it, Look pedals and that's my road bike. I have specialized road shoes which have stiff carbon fiber sole. I use Giro helmet as well when I road ride. As for optics I have a nice pair of Oakley Live Strong edition which I love. Lastly I also have my mountain bike, which most of you know I race as well. Unfortunately, because of ironman and my car accident, i haven't been able to ride as much as I would like to. My mountain bike is a Specialized Epic Expert. Frame is all carbon fiber except the rear triangle which is aluminum. Components are a mix of SRAM X0 and shiminao. The bike comes with hydraulic disc brakes. I made a few modification on that bike adding a carbon fiber handle bar as well as seat post to try to lighten th bike up. Pedal wise I ride with Crank Brothers Candy. For my mountain bike need i currently have 2 helemets made by Bell. One for day to day rides and one with maple leaf which I use for races. I always ride with log finge gloves and I my choice is with Specialized gloves. Lastly I use Specialized transition glasses but i am also awaiting a sweet pair of Oakley Jaw Bones with customs colors to match the bikes and with transition lenses. Transition lenses adapt to the light, which in itself is pretty cool. Finally I use my polar watch as a bike computer on all my bikes, I have wireless sensors which send the data to the watch and I can also download it to my computer. If you have any bike questions, don't hesitate to ask me or ask Chris and the gang at Experience Cycling. Happy trails

Carpe Diem

Desert half ironman

I'm in Osoyoos this weekend for the desert half ironman. This course is a climber's course and as I will be heading out of town, Richter's pass will be awaiting. The race will makes it's way to crowston and then come back to go up Richter's again to book the 90km bike course. The running course is fairly flat which is good. It will be a scorcher this Sunday with anticipated temperature in the mid 30's. This should ibe my last racing event before Ironman. Some of my friends ask me what kind of gear I use for all my sports,I have decided to do a weekly post that I will call gear 2.0 where I will let you know what I use for all the different sports that I am practicing. Happy trail to you all, I will let you know how the race goes Sunday night.

Carpe Diem

Subaru Westcoast Triathlon

Greeted by a gray sky this morning I made my way to the Jericho sailing club bright and early for the Subaru sprint Triathlon. This tri has been down at Jericho since 2007 and I have done it every year. As the half iron division took off an hour fifteen before us, I took the time to watch the start and cheer them on. As usual, some pre race bad luck was to happen to me and I nicked my wetsuit, not happy about that! Our start was at 7:45 and the water temperature was 16 degree, not too warm let me tell you. As I got near to round the first buoy it was a bit of a gong show. There was a fairly strong current and I had to deal with lots of people. I would get out of the water in 9:46 for the 500m and alas I just can't get any faster. After a quick transition to my bike I was off on the course, eager to catch some of the better swimmer. I booked the bike course in 43 min for he 26 km and was happy with that. After another fast transition I was off for a 5 km run where I was able to reel in 4 males competitors. I ended up crossing the finish line with a male from the 40-49 division as we had battled hard almost the whole way. My overall time was 1:16:34, good for a 4th place in my age group and 21 out 154 racers overall. I was quite happy with this time even though the podium eluded me. I was almost 4 minutes faster than last year. As for my placement for the emergency division, it wasn't up yet but I will let you guys know when I see it. I will be in Osoyoos next weekend for the Desert Half Ironman, another race in preparation of Ironman Canada. Happy Trails

Carpe Diem

Photo from Oliver

Post Canada day swim!

Hope you all had a great Canada day. As for me my started with a 2 km swim race at Sasaamat lake. I was hoping to do a better time than my last 2 km at the half iron in Oliver. Believe it or not, the water was warmer than the outside tempature. I booked the course in just under 40 min at around 39:17. I was happy with my time but I'm definitely not a swimmer. I think the winner came in 25 minutes. I'll be down at Jericho on sunday, hope to see some of you. Happy trails

Carpe Diem