Week #1 in Review

The first week back to training has officially come and gone. I'm quite happy to be back into structured training!

Unfortunately, I lost my heart rate monitor. After Miami, I recall putting it away somewhere for "safe-keeping." Of course, that special spot was long forgotten over 2 weeks. Other than that, training started off well.

The Swim = 12.2km

I did two 3.1km swims focused on strength using paddles (one day speed, one day endurance)
I did one recovery swim (IM and dolphin kick on back) **dolphin kick on your back is an excellent core workout to do if you don't want to skip your swim in favour of strength!
I did one quality 4km swim with Kim Lumsdon Swim Club

The Bike = 4hr15min

I have been focusing on improving my technique on the bike. I definitely have trained myself to rely too much on my hamstrings and quads while cycling, so I am following the October WattsUp program to improve glute recruitment on the bike. I've been biking with running shoes, focusing on squeezing the glutes with each downstroke, and, most important, ensuring my back is flat and not rounded. Flat back = glute recruitment = more Watts!

I have also been following current November WattsUp workouts for on the bike strengthening and neuromuscular development. Strength using slow cadence/high power and neuromuscular development (maximizing number of muscle fibers firing together) with max power/max cadence STOMPS!

I have almost all the athletes I coach follow similar types of workouts as described above in the early parts of the off season. When out on the road in the summer, or working hard all the time, it's easy to pick up bad habits. It's easy to ride with a rounded back. It's easy to start using compensatory muscles when the primary drivers are fatigued. Doing technique work early in the season ensures that subsequent FTP training is done utilizing the proper muscles. FTP work all the time will not get you stronger.

The Run = 40km

This is where I am trying to make the most gains in the off-season. The run is my main focus for November and December. My workouts during this time are primary designed to slowly progress my weekly run volume up to 60km/week. So that I can be running 60-70km/week in the spring. This past week I started at 40km with two hill repeat runs, 1 long run (12km - haha!) and a short brick run.

Strength = 80mins

Six days a week I include a 10 minute activation/injury prevention routine prior to a bike, run or swim workout. When you run, your feet are either on the ground or off the ground. Your glutes and balancing muscles are being used when your feet are on the ground and your core is being used when they are off the ground. Weakness in these muscles leads to compensation by other muscles and subsequent injury. So, my injury prevention routine is strength training for the core and glutes, as well as including a few balance exercises.

Two days a week I do straight leg deadlifts, lunges and squats. When WattsUp gets its new leg press I will use that, also, because it can be used to strengthen one leg at a time. These exercises strengthen the cycling and running driver muscles: glutes, quads and hamstrings. Repetitive activity often leads to improved strength/endurance in the muscles themselves, but does not strengthen tendons. Overuse injury often occurs in the tendon or musculotendonous junction, usually because the tendons aren't strong enough. Resistance training strengthens both the muscle AND the tendon.

I will look to post an update on my training as often as I can. Stay tuned!

Planning for Triathlons in 2017!

It's been two weeks since Miami Ironman 70.3 and two weeks since I did any sort of formal triathlon training. Yes, I've hopped in the pool a few times for some easy swims and done some short runs. I've tried to be a bit more lazy than usual...turning on Netflix when I would have normally tried to fit work or training in. I've cleaned the entire house, learned how to cook some new things and got caught up on life. It's been a nice change of pace. However, I know it's time to start things back up again as I'm starting to feel anxious and overly rested!!!

So, what are my plans for the upcoming season? I get to compete as a Pro again, so that's exciting. The trick is to be able to continue to train like one, while working full time! I do like to plan, but I also know that even the best laid plans can get derailed more often than not. So, I'm going to progress through the off season one step at a time. Adam and I are trying a more collaborative approach to my training this year. As a result of my atypical work schedule (I don't work 9-5pm), my schedule is different each day and each week. This is near impossible for a coach to work with! Thus, to avoid potential arguments, we decided that I would plan my training and Adam would oversee it to ensure I'm not over or under-doing it. One of the most important roles of a coach, anyway. This was our approach to Miami, and, although I didn't hold the numbers that I wanted (tough to say whether this was due to being improperly trained or the bronchitis) we are implementing it for next season.

November and December training involves a component of injury prevention (glute, core and balance exercises) daily provided by Bill Wells at Urban Athlete, cycling specific weight training, proper cycling mechanics using the WattsUp program, strength based swimming (paddles and VASA trainer) and strength (hills) and consistency on the run.

Total time for:

Work = 40-45 hours
Training = 12-14 hours
Sleep = 7 to 8 hours per night

My *tentative* race schedule is as follows:

June 11, 2017 - Eagleman Ironman 70.3
June 25, 2017 - Mont Tremblant Ironman 70.3
July & early Aug - Multisport Canada Races
Aug 20, 2017 - Ironman Mont Tremblant
Sept 17, 2017 - Barrelman Half Triathlon
***Rest of season TBD***

Race Report: Miami Ironman 70.3

What a season! Let's start this post with a bit of a recap...After finishing school in June I didn't have much time to ramp up the training to be fit enough to compete in Calgary Ironman 70.3 on July 24th. Thanks to Nigel and his athletes from NRG I was able to do some really hard workouts to get my bike fitness up quickly. Unfortunately, at this time I also did too much running too soon and ended up with a run injury (sprained superior tib-fib). As a result, it was a tough battle to the finish line in Calgary, my first half-ironman post knee surgery. But really, I was happy that I was even able to race again! After Calgary I did some local Multisport races, still battling some nagging injuries that weren't enough (luckily) to keep me sidelined but enough that I didn't want to push the volume/intensity on the run. In September I competed in the Barrelman Half Ironman, in which I saw some the fitness and speed I had in 2013 come back. I didn't want to let this reclaimed fitness go to waste and I needed to validate my Elite/Pro status for 2017, so that prompted me to enter Ironman 70.3 Miami. I needed to finish within 12% of the female winner in order to compete as a Elite/Pro in 2017.

The training leading up to the Miami race was going very well. I nailed my key workouts, the highlight being a 115km ride with a normalized power of 172W (and two 35K intervals at a normalized power of 188W) and then a 17km aerobic run at a sub 4:40/km pace. I thought I should be able to at least hold around 185W on the bike and a <4:30/km pace in Miami. I was pumped for a solid day. But it was not to be. What started as a little bit of a sore throat turned into a gross cough about 1 week before race day. And I was diagnosed with an acute bronchitis (viral) on the Monday prior to the race. The doctor's orders were to take a week off training. Hah! Couldn't do that. I did decide I would take the rest of my taper SUPER easy. An off day the next day and then some shorter swims, bikes and runs in the days after, with the hope that I would be ok. I was much better on race day than the days leading up to it, but I still had a sore throat, chest congestion and a cough I couldn't shake. So, I decided I would just do the best I could. Power and run pace targets were thrown out the window and I would be going more by feel. I ended up finishing the race in 4:38, which was within 12% of the winner (with about 4 minutes to spare). So, by that standard, the race was a success! My goal had been accomplished.

THE SWIM:

The highlight of the swim might actually have been that salt water was very soothing on my throat! Well, that and it felt like a nice and steady swim. I didn't even notice the waves. I just followed the girl in front of me. It was only when I exited the water in 31+ minutes that I though that I may have either swum off course or the swim was long. I hoped it was the latter, because a tough swim means more time for me to get ahead of the strong bike/runners. I did come to a realization after that swim, that having swum for most of my life, I have a really good feel for the water, the currents, how to swim over and not through the waves. If I could give only one piece of advice to triathletes about swimming it's to stay relaxed and not to fight the water.

Swim exit

THE BIKE:

After having a very good bike in Barrelman, I was hoping for a similar experience in Miami. However, I knew it wasn't to be when I was struggling to get my power above 180W. My heart rate was in the 170s (it should be in the high 150s) and I knew that was a result of the chest congestion. So, I tried to make the ride about staying as aero as possible. I think I did a good job of that as I averaged 37kph at 175W normalized power. I had the 11 fastest bike of the 23 female pro women. In years past I had been among the slowest on the cycling leg so this was a nice improvement to see.

THE RUN:

I felt pretty good for the first 10km of the run, but my heart rate was very high and I was having a hard time breathing. I would also have small coughing fits every so often. I knew the second half of the run would be a struggle. I was counting the time separating myself from the girls chasing me down. The gap was getting smaller and smaller. I was passed by 2 girls in the last 5km and struggled to maintain my pace. I hung on to a fairly decent run of 1:35:53 at a pace of 4:33/km.

In the end, I'm very happy with my result. The illness definitely took it's toll, but I achieved my goal and saw some of my former fitness shine through the congestion :)

THANK YOUS:

- My parents for their continued love and support throughout this crazy adventure of mine. They were there in Miami and are always there, always making me a priority when I need them. I am so lucky to have them.

- My health care team of David Lamy (RMT), Michael Hong (Acupuncture) and Bill Wells from The Urban Athlete (Chiro).
- Adam, my coach and partner, and just a great guy in general.
- Saige, Rhys and Mack for inspiring me with their own athletic achievements in the week leading up to my race (Saige - Slow-pitch division champs, Rhys - 9th at xcountry while sick!, Mack - 25th at xcountry)
- All my readers for their support and for following me in my triathlon endeavours
- WTC & Miami Tri Events race organizers, staff and all the volunteers!
- Fellow athletes at the race and training partners, especially those at WattsUp and TTC!
- My other coaches: Kim and Nigel from NRG
- My sponsors: High Rock Capital Management, WattsUp Cycling, MultiSport Canada, The Urban Athlete, Fitt1st Bike Fitting

Where things are at!

Although I thought I was done racing after Barrelman, there was still part of me that wanted to use some of my re-gained fitness to tackle another race. Early in the year I had my sights set on Arizona Ironman, but there just hasn't been the time. Finishing school in May, studying for and writing my board writing exams in June, battling injuries in July, dealing with some ongoing legal issues, starting to work full time in August and helping to grow WattsUp has kept me much to stressed and busy to consider training for an Ironman! Each person only has a limit to how much stress they can handle, and that includes both life stress and training less. Basically, if life stress goes up, the training stress has to go down or you risk getting injured or overtrained. I have been walking a fine line here already. So, with Ironman off the table until next year (hopefully!) I decided to race Miami Ironman 70.3!

At this time of year it is incredibly hard to keep motivated. Many fellow competitors are finished for the season and enjoying some much needed rest. The same training feels monotonous and boring. I knew this would be the case and decided to mix up my training a little bit. Coupled with the need to avoid injury, I've done a lot of broken long runs and bikes. Sets like 3 to 4 times through a 10' bike - 15' run. That's a 1hr ride and 12km run, but way more fun! Also, I am running every other day, but include a couple of double run days...heard that is how Brett Sutton trained Nicola Spirig. For the swimming, I am doing a 4km swim once a week with KLSC and then 3-4 short swims. 2 of them with a 2km race pace or faster set (usually done after being motivated by my TTC swimmers). I have one race simulation day tomorrow that includes a 55km ride then 5.5km run, then 55km ride and an 11km run. Then I will take a really easy taper until race day. These new workouts have kept the training enjoyable.

What are my race predictions? My goal for this race is to hold the same power as Barrelman and to have a bit of a better run so that I can finish within 12% of the winner. Those are the requirements to race as a Pro next year. I have learned the hard way that having too lofty a goal only leads to injury. You can't put a timeline on your long term goals. The athletes that take baby steps toward success are the ones who have longevity in their sport. Despite what the movies and the media tell us, success takes time.

Race Report: Barrelman Half-Ironman

What a great event! The swim was well laid out and straightforward, and what's better than racing in what feels like a big swimming pool? The bike was flat and fast, but not boring like most flat courses. The varying roads and scenery kept it interesting and the time went by quickly. The run was deceivingly tough, but you never spent too long on the same road so that made it go by fast too. This is probably my most favourite course I've ever competed on. And I've been doing this for a long time!

Unfortunately, I think this will be the last of the year as I re-sprained my superior tib-fib joint near the end of the run. I want to rehab that properly and get my run fitness back before competing again.

1. The highlights of the day included:

- The course, as I mention above.
- Seeing the TTC athletes I swim coach swim and race fast, having the 5 athletes I personally coach get personal best times and achieve their goals! Congrats to Andrew, Renee, Sara, Rachel and Kevin!
- Feeling AMAZING on the bike. I worked hard to catch the two lead females and overtake them, then I let up my power a bit to save my legs for the run. Being so in control of my race is a first for me. And I set a new PB of 2:20 over that distance and clocked the fastest female bike split
- Getting to lead the race on the run up until the 14km mark was exciting!

2. Learning points:

- My run fitness is still behind. My knee injury, a sprained superior tib-fib joint and some hamstring/piriformis issues prevented me from running long. I only have about 4 runs longer than 20km all summer. So, I need to do a better job of injury prevention next season.

3. Pictures:


Swim: Right off the start a lead pack of swimmers took off on me, leaving me to swim the first 1km all alone. Just past 1km the speedy Mat Reid and Angela (who started 1min back) caught me and passed me and I stayed in their draft for a bit, before getting dropped. Then another swimmer passed me and I worked hard to stay on his feet until the swim exit. (Photo credit: ZoomPhoto)


Bike: The bike started off really well and continued to go well throughout the race. I could see the first and second place riders about 500m up the road and I decided to go above my power target goal, but below threshold, until I could catch them and then hope that I could let my power drop a bit once I took the lead to save my legs for the run. When I caught and passed the first place competitor at around 50km, I was at around 190W and then finished the ride at 183W. Exactly to plan! That rarely happens.(Photo credit: ZoomPhoto)




Run: I knew that my run fitness was lacking. I figured I could get in about 10km at a good pace and then start to fade. While I'm disappointed that this did happen, I'm not surprised. Here's hoping 2017 brings more consistent run training.(Photo credit: Brenda Santos)


Sara on the bike! (Photo credit: ZoomPhoto)


Adam was 3rd in the swim-bike (Photo credit: ZoomPhoto)

4. Interview with another participant:


BERNARDO: His first half-distance triathlon

Q. Name, Age, One word to describe yourself?
A. Bernardo Majano, 34, disciplined.

Q. How long have you been doing triathlons?
A. I started when I was 11 (was a mediocre swimmer at the time) and raced Juniors/U23 until I was 19 in both triathlon and cycling. I had the opportunity to race internationally for El Salvador (my hometown), which was fun but also made me realize I had to go school as I just wasn't good enough to try to make a living out of sports =o) I got back into the sport last December, I couldn't be any happier with my decision. The sport has grown so much over the last 15 years.

Q. What was one highlight of today's event?
A. Too many: making it to the finish line despite having my legs cramping pretty badly on the run, hanging out with friends and family afterward, post race food!

Q. What did you eat for breakfast?
A. My usual breakfast: oatmeal with flax, fruits, vegetable juice and coffee.

Q. What is the funniest thing that has ever happened to you in a triathlon?
A. My first triathlon, which I completed on a bmx bike.

Q. How many hours/week do you train?
A. 8 -9 hours per week is my target, although sometimes work gets in the way and have to cut back a bit.

Q. What is one thing you are proud of about yourself, either in triathlon or in the rest of life?
A. Learning how to overcome limited talent and other barriers through hard work, discipline, passion and perseverance.

Q. What/when is your next event?
A. Barrelman was my last triathlon of the season. I will be doing some Fall and Spring running races though: Scotiabank Half and the Boston Marathon.

5. Course Information

6. TrainingPeaks/Quantitative Race information for those interested

WARMUP: 10 minute bike, practicing getting my feet in and out of shoes while they were in the pedals, 5 minute run, 500m swim warmup with 3x40 strokes fast

SWIM: 2000m, 28:51 (~1:26/100m)

BIKE: Speed - 37.9kph, NP - 183W (3.45W/kg, 90% of FTP), Avg Power - 180W, Avg Cadence - 80rpm

RUN: 21.1km, 1:36:41 (4:36/km), Avg HR - 169bpm

7. Thank-you:

- My parents for their continued love and support throughout this crazy adventure of mine.
- My health care team of David Lamy (RMT) and Bill Wells (Chiro).
- Adam, my coach and partner, and just a great guy in general.
- All my readers for their support and for following me in my triathlon endeavours
- MultiSport Canada and all the volunteers!
- Fellow athletes at the race and training partners, especially those at WattsUp and TTC!
- My other coaches: Kim and Nigel from NRG
- My sponsors: High Rock Capital Management, WattsUp Cycling, MultiSport Canada, The Urban Athlete, Fitt1st Bike Fitting

Off Season Training

It's happening. September is upon as and that means that the end of triathlon season (at least in Ontario) is only weeks away. Hopefully you have had a successful season and are looking forward to some time off the race course.

One big question that people have after their last big race is, "how long should I take off?" Some athletes will feel guilty taking any time off training, while others want to take the entire winter off. When making this decision, keep in mind both ends of the spectrum. If you take no time off, you are more likely to become overtrained and suffer an injury in the upcoming season. If you want to take a lot of time off, you should know that it only takes about 4 weeks of inactivity for you to revert to a pre-trained state.

My recommendation is to take about 1-2 weeks off triathlon specific training. Yup, you heard me. Now, I didn't say not to do any activity during this time. Walk as much as you want (within reason), take yoga classes, dance or play soccer or basketball with the kids, get on your commuter bike for a family bike ride. Do not turn on your Garmin, do not log in to your TrainingPeaks or Strava account, do not track every detail of your sleep, nutrition and weight! Have a glass or two extra of wine, catch up with your friends and sleep in (if you can).

What do you do when you do get back into training mode? Well, what you shouldn't do is get back into the same training routine as you had in race season. Take some time to plan your season, write down your SMART goals, write down some habits you want to change. Then come up with a plan of action [or hire a coach like me :)] Break-up your 2016 to 2017 training plan into 4 or 5 phases so that you change up your training every once in awhile. Have a different focus for each phase that is more and more specific towards your race as it gets nearer. Keep in mind that you should include a swim, bike or run once every 3-4 days to maintain fitness in that sport. Focus first on what you need to improve the most, and spend a majority of your time in the fall training that sport. As your get nearer to race day, spend a proportionate amount of time each week on each sport relative to the time you will spend on that sport during the race. For example, don't swim 3 times a week if it means you can only bike 2 times a week.

Here is an example of a triathlon season plan for someone training for a half-ironman:

Phase 1: October, Goal: (1) Improve muscle engagement of weaker muscles like core & glutes (2) Improve swim technique

- Strength training (3 times per week)
- Swim - Technique focus (2 times per week)
- Bike - Aerobic, one legged drills (2 times per week)
- Run - Short, base (2-3 times per week)

Phase 2: November & December, Goal: (1) Strengthen muscles like core & legs for cycling & running (2) Improve swim endurance with new technique

- Strength training (2-3 times per week)
- Swim - Increase mileage without compromising technique by doing a lot of swimming with lots of rest (2-3 times per week)
- Bike - Aerobic and slow cadence, high power intervals
- Run - Aerobic running, one short brick run, your longest run at about 1/2 your goal race distance (2-3 times per week)

Phase 3: January & February, Goal: (1) Improve FTP on the bike (2) PB in 400m in the swim (3) Improve run efficiency

- Strength training (2 times per week)
- Swim - Speed, pull paddles and race pace efforts
- Bike - VO2max and FTP+10% work, one longer ride/week
- Run - Hill repeats, one short brick run, your longest run at about 2/3 to 3/4 your goal race distance (2-3 times per week)

Phase 4: March & April, Goal: (1) Improve 2-3 hour power on the bike (2) PB in 1500m in the swim (3) Improved endurance for running off the bike

- Strength training (maintenance mode)
- Swim - Longer race pace efforts
- Bike - FTP & Tempo efforts, one longer ride/week
- Run - Hill repeats & speed work, one longer brick run, your longest run at about +/- 10% above your goal race distance (3-4 times per week)

Phase 5: Triathlon Season, Goals: PB or finish goal race

I encourage you to use the above as a template when planning your own season. Keep in mind that this will vary depending on the individual, your own abilities and the distance you hope to complete.

By: Miranda Tomenson, Triathlon Coach, RMT, MSc

Race Report: Toronto Island Triathlon

I competed in the Multisport Canada Toronto Island Triathlon on Sunday. I have always loved this race. I get to sleep in my own bed on race night, the ferry ride to the island boasts spectacular views of the city, the looped course means you are surrounded by spectators and you get chocolate milk at the end! This year added a special twist to the day...the race crew was unable to set the swim course due to high winds and wavy conditions. This meant that the Tri was turned into a Du (5km run - 20km bike - 2.5km run). Without my strongest leg (the swim) to give me a head start on the competition, I knew I would have to work hard to continue my streak of never losing a race on Toronto Island. Thankfully, I was able to find that competitive drive that seemed to be lacking in previous races this year and I fought my very hardest to take the win on Sunday.

Highlights

- Running with Nina and Leah side by side for the first 5km of the race. It kind of felt like we were ITU athletes racing hard to win a championship. I may have even fantasized that I was Gwen Jorgenson running with Nicola Spirig at times!

- Actually having the fastest bike split among the women. Knowing that my bike fitness isn't what it used to be, I have worked incredibly hard at being as aerodynamic as possible. My time this year was just a few seconds slower than my time in 2013 and the normalized power was 25W lower. (Or maybe my power meter is broken?)

- Seeing so many of my fellow TTC athletes racing, seeing old friends and meeting some new people.

Learning points:

- So much of racing is mental. I realized that today. In training, I haven't done ANY speed work..nothing faster than 4:30/km. But I told myself today that I could run with the other girls, and we averaged 3:53/km for our opening run (actually 5.3km). Then I ran a 4:06/km pace in the closing 2.5km (actually closer to 3km). So, sometimes a little competition can drive you to reach that next level in a race.

Pictures

The Run: If you get a chance, check out the run start on Multisport Canada's Instagram account. I love watching myself at the start, because I just see my mum. Smaller than the other competitors, not intimidating AT ALL, but still feisty and competitive on the inside - which is exactly how I see my Mamma. Did you know athletes inherit their mitochondria from your mothers? The mitochondria are largely responsible for energy processing and athletic endurance. So, triathletes, thank you mums for your endurance abilities!

The Bike: After my usual slow T1, I was off on the bike just after Leah. I actually had a good bike mount and gave a big strong effort at the start of the ride. It's a fairly technical course, so I took a few more chances and had a few more close calls than normal. It was worth it though as I caught Leah just before the first turn around and took the lead from there. The rest of my ride I spent trying to avoid the puddles and get as big a lead as I could - I had no idea how the second run would feel.

The Second Run: Legs were feeling pretty heavy along the first 500m, but I had a fellow male competitor go by and then I tried to stay close. I passed him at 1km and pushed myself to the finish line.

Special thanks to Adam's kids, who just brightened the day even more!

Interview with another participant: PIETER

Pieter is new to the sport of triathlon and was 2nd in his age group (35-39) in Sunday's sprint Triathlon turned Duathlon. He is also an active member of the Toronto Triathlon Club.

Q. Name, Age, One word to describe yourself?
A. Pieter Wijnhoven, 34, happy

Q. How long have you been doing triathlons?
A. Since beginning this year

Q. What was one highlight of today's event?
A. The sprint for the finish with three other athletes

Q. What did you eat for breakfast?
A. Oatmeal mixed with strawberries and blue berries with soy milk

Q. What is the funniest thing that has ever happened to you in a triathlon?
A. To me personally not much, I saw this weekend somebody on an electrical bike and people wearing their bike helmet on the run :)

Q. What did you think about on the bike today?
A. Push harder! But be careful with the wet roads.

Q. What is one thing you are proud of about yourself, either in triathlon or in the rest of life?
A. I am proud of my positive attitude in life and enjoy every day!

Q. What/when is your next event?
A. Next weekend Wasaga beach triathlon

Q. What do you like best about the MultiSport Canada race series?
A. It’s great to have some many races close to Toronto with such a good organization!

Thank yous

- My parents for their continued love and support throughout this crazy adventure of mine.
- Adam, my coach and partner, and just a great guy in general. He keeps me calm when I get anxious and so it helps so much to have him there on race day.
- Saige, Rhys and Mack. They surprised me on the Island for awards after the race and ran towards me with open arms and huge smiles. That they can accept me as their step-mum and give me so much support is amazing.
- My health care team of David Lamy (RMT), Bill Wells (Chiro) and Michael Hong (Acupuncture). I wouldn't have been able to race this one without you.
- All my readers for their support and for following me in my triathlon endeavours
- MultiSport Canada and all the volunteers!
- Fellow athletes at the race and training partners, especially those at WattsUp!
- My other coaches: Kim and Nigel from NRG
- My sponsors: High Rock Capital Management, WattsUp Cycling, MultiSport Canada, The Urban Athlete, Fitt1st Bike Fitting

What's Next? BARRELMAN HALF-IRONMAN!!!

What would I do without Bill Wells at Urban Athlete?

What would I do without Bill Wells at The Urban Athlete?

This summer has been marked by niggles and injuries that have really taken a toll on my running. So, I thought I would take a moment to thank the individual who has been there to ensure that I can get back to full training ASAP: my amazing Chiropractor, Bill Wells at The Urban Athlete.

Someone referred me to Bill saying that he knew a Chiropractor who could tell your injury just by looking at you and cure you just as fast. In 2010? I was three weeks out from an important race and was not able to run at all due to a knee injury, so I booked an appointment with Bill ASAP. Sure enough, on my first visit I was in awe at what Bill could tell by just looking at me! Among many things, he knew that I had been a swimmer and that I must have specialized in breast stroke without me even mentioning this fact. Not only this, but I was back to running within a week, which allowed me to compete in the race that qualified me for the World Championships. Since then I have struggled with MANY injuries: strained muscles, IT band syndrome, a bruised tailbone, a stuck fibula, strained peroneal muscles, hip flexor issues...you name it, I’ve had it. All of these injuries might have kept me from training and even racing, but Bill didn't only keep me on my feet, he kept me in the pool, on the bike and in my running shoes throughout them all!

Most recently, I had a strained peroneal muscle in the weeks leading up to Calgary 70.3. I was booking 2-3 appointments a week with Bill. He'd fix me. I'd train hard. I’d reinjure myself...he'd fix me again and the the cycle continued. Even though I knew that rest was probably what I needed, he NEVER told me to stop training. He would just keep fixing me. So, not only was I able to complete the race in relatively good shape, I was also able to get back to training right after and compete and win the Bracebridge Olympic just two weeks later and then Toronto Island after that.

I whole-heartedly recommend Bill Wells to any of my athletes, family, and social media followers. You won’t be disappointed.

The team at Urban Athlete also includes physiotherapists, naturopaths, and personal trainers (check out: www.theurbanathlete.ca for a complete list or their services).

Thank you Bill for helping to keep me going!

Race Report: Bracebridge Olympic Triathlon

What a weekend in Bracebridge! On Saturday I got to watch the racers complete the Try-a-Tri and the Sprint distance events as a volunteer. I had a few athletes I coach race in both events, saw some familiar faces and got caught up with athletes I hadn't seen in awhile. That's why these events are so great. Local races really bring ALL Ontario triathletes together and help to keep our triathlon community strong. Let's keep the participation high!

On the Sunday, I got to take part in the Olympic distance event in Bracebridge. I have always loved this race. I competed in this race back when it was a half-ironman, and anytime it fits my race schedule I aim to participate. Last year I competed in the swim-bike (knee still recovering), so this year it was great to be able to complete the full race.

1. The highlights of the day included:

- My swim. I think I finally am back on track with my swimming!! In looking at the results, I won this race based on my swim time!
- Seeing my sister (Sara) finish 1st in her age group (F25-29). Sara has been training consistently and very steadily building her fitness, while balancing her role as a mum and teacher. It was great to see her patience and dedication pay off!
- Running pain-free! My long run in the past month was at the half-ironman 2 weeks ago. I have only run every other day in the past 4 weeks. So, putting together a half-decent run that was relatively pain free (still had some tightness in my hamstrings) was HUGE! I hope this means I can run consistently until Barrelman.
- The venue and course itself. What a beautiful place to host a race. The swim course was easy to navigate, the bike course was varied and challenging, but not too hard, the run course was along the river and mostly on paved roads (not gravel - I am not a fan of gravel!)

2. Learning points:

- I need to work on my mental state on the bike. In training, I have been able to consistently perform at the level I want to be at. On race day, however, I seem to lose confidence in my ability and I can't hold my power at the same level as I should. This only causes me to lose about 5W, but still, I want to be able to tolerate pain a little more so I can bike stronger on race day.

3. Pictures:

Swim: While the rest of the athletes got a TT start, the 12 Elite-Age Group/Pro athletes all started together. Of course, I got kicked in my left fibula (the one that's been an issue) right away so that was worrisome. However, it proved to be a non-issue. I swam with two other guys and felt this was my best swim yet this year. On Tuesday I did a set of 15x100 on 1:25 to get ready and this seemed to help my swim confidence.

Bike: The bike started off really well, I was in my power target range of 190-200W and having fun. On the 20km return I seemed to lose some of my motivation and my power dropped off significantly. I basically rode alone - which had me questioning at times whether I was even on the course! I pushed strong at the end of the race and my power recovered a bit, but I'm still somewhat disappointed with my result. If I can hold 191W in training, I should be able to hold it in a race situation!

Run: The run today was mostly focused on getting 10km in without injury. I hadn't planned on "racing" the run. I ran in tempo pace to keep my niggles at bay and this was a success! A Zone 3 tempo heart rate of 168bpm got me a decent run in and I was more than pleased!

Happy to break the tape!

4. Interview with another participant: SARA

Q. Name, Age, One word to describe yourself?
A. Sara, 28, Outgoing

Q. How long have you been doing triathlons?
A. 5 years

Q. What was one highlight of today's event?
A. Winning First Place in my age group as well as taking about 7 minutes off my time from last year.

Q. What did you eat for breakfast?
A. Blueberry Muffin from McDonalds, thats what I eat before every race.

Q. What is the funniest thing that has ever happened to you in a triathlon?
A. It was my second triathlon (Bracebridge Sprint Triathlon), I was coming out of the water, after the swim, and saw my family cheering, but didn’t see my husband. So i yelled really loud, “Where’s Kevin?” He was running late because he was up late the night before and didn’t set his alarm. I can laugh about it now.

Q. What did you think about on the bike today?
A. Winning & that these hills are killer

Q. What is one thing you are proud of about yourself, either in triathlon or in the rest of life?
A. I am proud to have finished all the Triathlon races I have competed in: Sprint, Olympic and especially Ironman 70.3. I am proud of making podium in two of my three races this year. I am proud that my sister is able to coach me and be there at all my races, either cheering me on or racing with me. She is my inspiration! I am proud that my husband, Kevin and daughter, Maddy are there to support me through my training and for all my races. Especially when I keep saying, “Just want to do one more race.” I am proud of Family and everything that they do!

Q. What/when is your next event?
A. I am thinking about Barrelman, but will be competing in the Scotiabank Half-Marathon.

Q. What do you like best about the MultiSport Canada race series?
A. The organization, all the great people who put it together, the volunteers, these races wouldn’t be possible without them. And the chocolate milk at the end ;)

5. Course Information

6. TrainingPeaks/Quantitative Race information for those interested

WARMUP: 30 minute bike, practicing getting my feet in and out of shoes while they were in the pedals, 5 minute run, 400m swim warmup with 3x40 strokes fast

SWIM: 1500m, 20:33 (~1:20/100m)*I actually managed to stay on course!*

BIKE: Speed - 35.85kph, NP - 185W (3.4W/kg, 90% of FTP), Avg Power - 176W, Avg HR - 164bpm, Avg Cadence - 83rpm

RUN: 10.35km (according to my watch), 43:59 (4:15/km), Avg HR - 168bpm

7. Thank-you:

- My parents for their continued love and support throughout this crazy adventure of mine. Yes, they drive 5 hours to be at Bracebridge for the race
- Wheels of Bloor for coming to my rescue the Friday before the race. I had a broken elbow rest (not the pad, the actual rest) and they came up with a solution that worked wonders!
- My health care team of David Lamy (RMT), Bill Wells (Chiro) and Michael Hong (Acupuncture). I wouldn't have been able to race this one without you.
- Adam, my coach and partner, and just a great guy in general. He keeps me calm when I get anxious and so it helps so much to have him there on race day.
- All my readers for their support and for following me in my triathlon endeavours
- MultiSport Canada and all the volunteers!
- Fellow athletes at the race and training partners, especially those at WattsUp!
- My other coaches: Kim and Nigel from NRG
- My sponsors: High Rock Capital Management, WattsUp Cycling, MultiSport Canada, The Urban Athlete, Fitt1st Bike Fitting

Race Report: Ironman 70.3 Calgary

About 1.5 years ago, on Feb 23, 2015, I woke up after having knee surgery. For whatever reason, when I woke I cried, violently, and even started screaming. The doctors had a hard time controlling me. I still am not sure why I cried so hard...but I think that it was all the pent up tears that I had held back during the struggles of the year before: being injured and not knowing what the injury was, being frustrated, watching girls I had beat win Ironmans and qualify for Kona, feeling lost and out of control. I tend to hold everything inside until I burst. So, perhaps it was the effect of the anaesthetics that made me lose all inhibition and react the way I did. Unfortunately, the struggle was far from over on that day. My prognosis was grim. The surgeon said that if I was lucky, I might be able to run again, but never over 10km.

People have asked me if I'm happy with my performance in Calgary. I will be honest, at first I was disappointed. The Miranda from 2013 would have run faster, placed better, been a podium contender. But then I think back to that day of my surgery, when I never thought I would compete in triathlon again, and I think, "yes, I am so HAPPY!" To be able to finish a half-ironman was a dream on Feb 23rd. And I came 10th and clocked a 4:35 for a competitive 70.3, with a top 5 swim performance, a bike performance comparable to pre-surgery and a run that I did with a strained peroneal muscle! So, I am really freakin' happy :)

Unfortunately, the after effects of this race have left me with a lot of aches and pains! Apparently 31 year olds don't recover as quick as 27 year olds :) I'm currently dealing with a peroneal strain, medial knee pain on my left and a possible strain in my right lateral quad and hamstring! Not sure where the season will go for here, but I will take it one race at a time!

Next up (hopefully): Bracebridge Olympic Triathlon!

Normally, I leave my thank-yous until the end of my post, but the following deserve a HUGE thank you early on in my report:

- One Capital and One Sports: One Capital Management has included me on their team of elite age group triathletes and supported me so much in the past few years. I've been able to train in California in the past and I got to visit and compete in beautiful Calgary for the first time.
- Bobby Libin: Thanks for opening your home to us and being such an amazing host and keeping the house supplied with lots of carb and good food pre-race.
- My parents for their continued love and support throughout this crazy adventure of mine. They travelled all the way to Calgary to be with me on my race, and that's just a small example of what they do for me every day.
- My health care team of David Lamy (RMT), Bill Wells (Chiro) and Michael Hong (Acupuncture). I wouldn't have been able to race this one without you.
- Adam, my coach and partner, for being designated sherpa and driving everyone everywhere this past weekend.
- All my readers for their support and for following me in my triathlon endeavours
- MultiSport Canada for getting me race ready for this event!
- Fellow athletes at the race and training partners, especially those at WattsUp!
- My other coaches: Kim and Nigel from NRG
- My sponsors: High Rock Capital Management, WattsUp Cycling, MultiSport Canada, The Urban Athlete, Fitt1st Bike Fitting

1. Pictures:

Pre-race truck shot. Yup, I drove that!

Team One Capital! Don, Larry (2nd AG), Troy (1st AG), Me, Alex (4th AG)

Getting set up!

Swim: The swim started out well, I positioned myself by Cait Snow, because I recalled we had swum together in past races. I lost her near the start as I battled to stay with the lead pack of 3 girls. I ended up getting stuck behind a couple of slower girls. Once I got through them I made a surge and tried to catch the lead swimmers, but I was working too hard and not gaining on the group. So, I slowed my pace a bit and turned my focus internally. I didn't feel great, despite a good warm-up my arms felt heavy, but I was doing the best I could. Once I reached the far buoy I made a turn around it and the sun blinded me. I have mirrored goggles, but even that didn't help. I ended up swimming right into a dock! Luckily the other girls weren't far behind so I hopped on their feet as they correctly navigated the course. I have yet to execute a swim this year where I stayed on course! Nonetheless, I exited the water tied with about 3 girls for 5th position and ready for the bike! (Photo credit: Harry Radford)

The bike: The course in Calgary was beautiful! Of course, my slow transition had me on the bike in 9th (I must work on transitions!). I worked hard the first 45km of the bike, which was a net uphill and into the wind. During the first half of the ride, I was passed by one girl and passed two. The last 45km of the bike was a net downhill with a tailwind, I got passed by another girl. I came off the bike still in 9th position.(Photo credit: FinisherPix)

The Run: best way to describe the run was "survival mode." I knew I didn't have enough volume of training in me to put together a strong performance here, so I just focused on finishing and being happy that I was running!(Photo credit: Harry Radford)

My biggest fans at the finish line!(Photo credit: Harry Radford)

3. Interview with another participant: TROY

Q. Name (first name only is fine), Age (or age group):

A. Troy out of San Diego. 55-59 AG

Q. One word to describe yourself?

A. After asking several people, the best word to describe my self is "Determined", it was a toss up with "obsessed" and " Plain Crazy" coming in Third.

Q. How long have you been doing triathlons?

A. 20 years this month

Q. What was one highlight of today's event?

A. going out of T2 and the announcer saying I was down by one minute on the leader in my AG. I thought I was 4th or 5th with a bad swim, but glad to hear I made it up on the bike. I caught first place guy (Miles out of Calgary) at 17k, and went by as he was walking aid station, at 19K I heard footsteps and pushed harder thinking he was about to pass. My left hammy was going into a cramp and did not know if I could hold on for 2K. He stayed right behind my until the last K when I started up the slight hill and ran like I was on fire to win by 16 secs. I collapse at the finished and went immediately into cramps. I was taking to Med since I could not walk and my competitor, Miles came over and stayed with me which showed great sportsmanship. We will see each other again in the 70.3 World Championship 2017

Q. What did you eat for breakfast?

A. I always have my Bagel with Nutella, 2 Ensure drinks with Beta Aline, and a salt pill mixed in. Us old folks don't eat much.

Q. What is the funniest thing that has ever happened to you in a triathlon?

It’s not why you may think. On the morning of IM AZ race with little time to go until the start I realized I forgot my salt in my car so I needed to run about a mile back to get it. By the time I got back the pro's were just talking off so I hurried to fill my dry clothes bag, put my wetsuit half way on and started to run towards the truck to drop off my bag when mother nature routed me to the nearest porta potty. I set my after race bag next to me while I did my business. When I stood up the bag fell over and my cap and goggles dropped into the forbidden hole. YES!! I was HORRIFIED to say the least!! I looked down and stared at my bright green cap on top and quickly retrieved it throwing it out the door with no sight on my googles. At that time I heard Mike Reilly announce 6 minutes to race start. It was still dark out and even darker in the potty. Basically I could not see anything. So for 2 seconds I started thinking of options and came up with only one that made sense. I went for it.....I plunged my arm down the hole and started fishing. They always tell you to expect the unexpected in Ironman, but this was ridiculous. I finally found the goggles in the bottom right corner where I quickly grabbed them, grabbed my bag (with the other hand) and open the door with about 50 athletes waiting to use the potty. You should have seen the look on their faces when they saw me opening the door standing there with one blue arm all the way up to my shoulder. I quickly ran to drop my bag off when a volunteer said they would take it to the truck. I immediately used water bottles lying around the ground to clean myself and the goggles off the best I could while running to the water’s edge. I made the front line within 30 seconds to the start!!! All I could think of was some disease I would have in my eyes by the time I started the run, Haaaa! Note to self: Never take your race bag into the potty!! Woohoooo!!!

Q. What is one of your top achievements, either in triathlon or in the rest of life?

Have been fortunate to have several achievements in life including bat boy for the LA Dodgers, my Pro card in Supercross, Free ride Pitching for San Jose State Spartans Baseball, but the biggest achievement was getting to the start of Kona 2013. In Feb of 2013 my father received news he had stage 4 lung cancer. I was getting ready to do Los Cobo Ironman in March. We were sitting together on a Sunday and he mentioned how proud he was with me throughout my athletic career, but would really like to see me race in the World Championship before time was up for him. I told him I will try my best to qualify to get him and Mom over to Kona Well I Finished 4th in Cabo with only 2 spots given so I signed up for Kentucky to see if I can still qualify for 2013 race. I had to take Dad in for a check up on a Sunday which was weird, and we were sitting in the waiting room on April 14th 2013 and I get a text, "Man, couldn't happen to a nicer guy" Huh? From a good friend Ron Anderson, I asked him if he was drinking or what? He text "congrats, in getting chosen in the legacy program of going to Kona".....WTF???? I forgot I signed up for the legacy program several months before so this came out of no where.. Well needless to say I am looking at my dad with his oxygen mask on, in a wheel chair, thinking, boy old man do I have some news for you.... and tears started to roll. I am going to Kona... for HIM!!!! That night I took out the family to dinner and wrapped up the email I received inviting me to Kona and gave it to the old man. He just said, I knew you would make it there with a tear in his eye and yelled, right on!....Woohooo!! Months went by and in Sept dad started going down quickly, He no longer could make the flight to Hawaii, but sent me off telling me he will be tracking me all day. Nothing can stop me from starting Kona, Not the double hernia I managed to sustain 9 days from the start, nor the Bee sting I received 4 days from the start while on a training ride. My face was swollen for 30 hrs with 103 body temp. Race day morning I felt tired and lethargic but nothing was stopping me to get that medal around dads neck..... The race started and by the time we were heading back on the bike I felt 100% Even the duct tape around my hernia wasn't hurting...Ha!! I finished in 11:20 and as soon as I crossed the line, My daughter handed me the cell with dad on the other line, we cried together that both of our dreams were achieved together. When I got home I placed the IRONMAN Medal around his neck and it was the last picture we have together. Dad died one month later.... So Kona 2013 was my biggest achievement and always will be. Woohooooo!!!!!

Q. When is your next event? Q. When is your next event?

A. Next Race is IM CDA followed by Kona followed by IRONMAN Cabo Oct. 30th to see if I can get a spot for 2017 Kona

4. TrainingPeaks/Quantitative Race information for those interested

WARMUP: 550m swim warmup with 3x40 strokes fast, then 3x20 strokes fast

SWIM: 1871m, 26:35 (~1:25/100m),

BIKE: Speed - 36.6kph, NP - 175W (3.25W/kg, 85% of FTP)**forgot to calibrate power meter, so this may not be accurate**, Avg HR - 160bpm, Avg Cadence - 85rpm

RUN: 21.1km, 1:39:10 (4:41/km), Avg HR - 174bpm, Elevation gain ??

Lastly, I'm going to close this blog with the lyrics from "Try Everything" by Shakira:

I messed up tonight | I lost another fight | I still mess up but I'll just start again | I keep falling down | I keep on hitting the ground | I always get up now to see what's next | Birds don't just fly | They fall down and get up | Nobody learns without getting it wrong

I won’t give up, no I won’t give in | Till I reach the end | And then I’ll start again | Though I’m on the lead | I wanna try everything | I wanna try even though I could fail | I won’t give up, no I won’t give in | Till I reach the end | And then I’ll start again | No I won't leave | I wanna try everything | I wanna try even though I could fail

Look how far you've come | You filled your heart with love | Baby you've done enough that cut your breath | Don't beat yourself up | Don't need to run so fast | Sometimes we come last but we did our best

I'll keep on making those new mistakes | I'll keep on making them every day | Those new mistakes

(Source: http://www.directlyrics.com/shakira-try-everything-lyrics.html)

Here we go!

My first half ironman in about 2 years is just 10 days away! So, I thought it a good idea to post a little update...

I'm not the same pro triathlete as I was 3 years ago when I was at my peak fitness. Since 2013, I have been battling injuries, recovering from surgery, going back to school full time, working more, struggling through the stress of significant life changes and trying to be the best stepmum I can be. This is markedly different from being the (mostly) care free triathlete I was. Back then I got to head south in the winters to train and my biggest worry was how to best recover for the next training session or whether my Garmin was working :) As a result, I know my fitness is not as good as it was - but I think it's still good enough to compete at the Pro level. I get to put that to the test on July 24th in Calgary and I'm looking forward to it!

So - what has my training been like in 2016? Well, I've been lucky enough to get some local races in! I placed second female in both Multisport Woodstock Sprint and Multisport Welland Long Course. We are so incredibly lucky to have the Multisport Canada series in Ontario. They put on the best organized races and ensure that everyone, from the beginner to the elite athlete has a great day. Since Welland, I stepped it up to 20 hours of training/week. Whether that was a good idea remains to be seen. It's always tough to find a balance between overdoing it and under doing it.

My swimming endurance has definitely improved (I'm swimming 5-6 days per week instead of 2-3). I get in 1 OWS with NRG on Wednesdays where I try to stay on the feet of speedy Brandon and Nigel. In the pool, I was even able to do 10x100@1:25 pace time again!

My cycling seems to have gone up a notch based on my last training session, where I held a NP of 183W over 55km (within a 105km ride) on the hottest day of the year - and split a PB for 40K of 1:03! This has largely been due to consistency. I built a strong base with regular training over the winter at WattsUp, without overdoing it. All the short, high intensity work on the trainer helped to develop my top end power. Now that school and exams are over (3 weeks ago), I have been able to get in some longer outdoor rides and develop better endurance. I'm hopeful this will allow me to put together a pretty strong 90k in Calgary!

My running, however, has taken a small step back. I have had some lower leg issues recently, possibly stemming from a stuck talus and fibula, that then caused all my lower leg muscles to tighten up. As a result, my running hasn't been very consistent. I did run a 4:20/km for 15km in a descending run on Monday - but have paid for it! I've been unable to run since. So let's hope all is well for Calgary.

So that's where life is at! Thank you for following along.

Race Report: Welland Long Course

What a day in Welland! I had forgotten how hard long course racing is, how important nutrition is and how much more time there is for things to actually go wrong. Nonetheless, I am very happy with my performance in Welland. It's been a long road back from injury and it feels like I'm inching closer and closer to my goals.

1. Pictures:

Pre-Race:

Love my chocolate milk! 17g of protein per serving

Soaking up the pre-race feeling of excitement and uncertainty

Pre-race focus

Swim: Had a great swim for about 1400m, I was in a pack with Nigel and another swimmer. Once Mat Reid passed us from the wave that started 1min behind, Nigel was able to hang on to his feet, but I didn't have the endurance to hang on. I was dropped and swam the last 700m solo. Currently, I swim 2-3km, 3x per week. This will start to increase now that school is done.

Bike: I was hoping to hold around 190-200W, as I had held 186W for 1hr40min in training. However, the heat was definitely a factor today, so I chose to ride more by feel. I ended up averaging 183W (186W normalized), which I am happy about. My best for 90km is 186W (192W NP), so I have some work to do, but I'm getting there! I also got stopped by a train in the last 1.5km, and my Garmin says I lost about 2min off my time - SportsStats has said they would make the adjustment for me.

Run: Wow! This was hot. I knew that I would have to be extra focused on this run. I stayed cool with sponges, water on my head, ice down my top...everything to stay cool. I definitely got a boost at every aid station and would slowly fade until the next one. I made up about 3 minutes to Angela on the run, but it wasn't quite enough. Still good for 2nd!

Finally, the finish!

Top 5 Overall Men and Women

Top 3 Overall Pros

2. Highlights:

- The first 1300 to 1500m of the swim! (See learning points).
- All the people on the course cheering my name! The NRG guys I've been training with were super supportive, as well as some of the athletes I knew from WattsUp, and the volunteers! Every time I heard my name I got a little boost of energy.
- The venue and course itself. What a beautiful place to host a race. Accessible, clean, showers on site, swim and run were spectator friendly and the bike course was on relatively smooth roads with little traffic...this makes me VERY excited for Barrelman and Welland is definitely a race I would like to repeat.
Learning points:
- I need to take in more nutrition. 320 calories on the bike and 150 calories on the run was too little for the 1700 calories I burned during those to segments of the race. I thought I would be able to tolerate more on the run, and I was wrong. So...during Calgary 70.3 I am going to aim for 650 to 750 on the bike (eLoad and JUJUBES!) so I can afford to consume a bit less on the run.
- I need to swim more than 3km in a workout. I was in a draft pack of about 4 guys. Unfortunately, my lack of swim fitness showed when I was dropped in the last 500 to 700m of the race. So, I likely need one longer swim of 4-5km once per week, with a 2km race pace set on another day.

3. Interview with another participant: MURRAY

Murray won his age group at Welland!

Q. Name, Age, One word to describe yourself?
A. Murray Cass. Age 61 (although my triathlon age is 62 apparently). I think the word would be stubborn. I'm sure my "friends" would choose a less printable word.

Q. How long have you been doing triathlons?
A. My first triathlon was in 2006. I did a kayak/bike/run because I could barely swim. Triathlon was my wife's idea. I had no interest. Triathlon seemed like a dumb thing to do. I just did as I was told.

Q. What was one highlight of today's event?
A. Well it was my first age group win. That was big, but more importantly I executed my race plan really well - a rarity for me. I am still a weak swimmer so I just tried to get through the swim. My cycling these days has not been up to par for some unknown reason. I actually have been training. So my plan was to just have a decent bike to set up a solid run. The forecast was for a hot day so I figured being small I would have an edge on the bigger guys in my age group. I left T2 about 10 minutes down and ended up winning by over 6 minutes. You might think that in the M60-64 age group competition would be easy. In triathlon competition is never easy.

Q. What did you eat for breakfast?
A. McDonald's hotcakes, hash browns and tea. I also had a bowl of fruit. My preference would have been bacon, eggs and toast, something I've been training with lately but it's hard to eat when you're not at home.

Q. What is the funniest thing that has ever happened to you in a triathlon?
A. It must have been last year when I crossed the finish line at Ironman Copenhagen. Michelle Vesterby the top female shook my hand and asked whether I was ok. I thought i was fine so I casually said "yup." A couple seconds later I threw up. Just missed her.

Q. What did you think about on the bike today?
A. Great question. I was focusing over and over again and how bloody lucky I am to be able to compete in such a fun event. I've had a rough year with friends' and relatives' illnesses and I am just incredibly grateful for being able to swim, bike and run. All my complaints are so trivial.

Q. What is one thing you are proud of about yourself, either in triathlon or in the rest of life?
A. I do not have an athletic background. To me athletes are those other guys, the guys who lapped me - with a smile - on the track in gym class many years ago. I feel uncomfortable when anyone calls me an athlete. So I am quite proud that I can actually participate in triathlon. Having gotten through three brain tumour surgeries between 1982 and 2002 and being seriously injured while cycling when hit from behind by a drunk driver doing 100 km/hour back in 1976 makes it even more special. I consider myself extremely fortunate. A nice thing about triathlon is that, although the details of my history are unique, the theme is fairly common: people, often overcoming adversity, to extend themselves and accomplish what they never thought was possible. That makes for an interesting group.

Q. What/when is your next event?
A. I am registered to do Ironman Maastricht in the Netherlands. It's in five weeks so this was my last prep event.

Q. What do you like best about the MultiSport Canada race series?
A. The races are very well organized. John Salt is responsive and cares about the participants. (See. I can't use the word athletes.) Personally I like being greeted by John at the finish line. The new Welland Rose City course is one of the best I've raced on. Again, my wife's idea.

4. Course Information

5. TrainingPeaks/Quantitative Race information for those interested

WARMUP: 10 minute bike, practicing getting my feet in and out of shoes while they were in the pedals, 550m swim warmup with 3x40 strokes fast

SWIM: 2093m, 28:51 (~1:23/100m), ~ 39 strokes/min

BIKE: Speed - 36.8kph, NP - 186W (3.4W/kg, 90% of FTP), Avg Power - 183W, Avg HR - 167bpm *including stop*, Avg Cadence - 85rpm

RUN: 15km, 1:08:27 (4:34/km), Avg HR - 172bpm, Elevation gain 192m

Thank-you:

- My parents for their love and support throughout this crazy adventure of mine. Papa has always encouraged me to make a career about what I am most passionate about. That happens to be triathlon, and I couldn't do what I do without my parents.
- All my readers for their support and for following me in my triathlon endeavours
- MultiSport Canada and all the volunteers
- Fellow athletes at the race and training partners, especially those at WattsUp!
- My coaches: Adam and Kim and Nigel from NRG
- My sponsors: High Rock Capital Management, WattsUp Cycling, MultiSport Canada, The Urban Athlete, Fitt1st Bike Fitting


Next up: Ironman Calgary 70.3!