How do professional triathletes train over 20hrs a week and stay free from injury? This is a question I often asked myself when I was an age-group level triathlete, training less than 10 hours a week and still getting injured! Part of this is due to the fact that most pro athletes are able to recover properly, because we don't have to run off to the office after a workout. We can sit on the couch or take ice-baths to allow our bodies to heal after a hard training session. However, the other reason we are able to get through our training without getting injured is the fact that we have the best possible team of health care practitioners making sure that the smallest little "niggle" doesn't progress to a full blown injury. My team of health care practitioners includes my amazing Chiropractor, Bill Wells at Urban Athlete.
The guy who referred me to Bill said that he knew a Chiropractor who could tell your injury just by looking at you and cure you just as fast. I had a race in 3 weeks and was not able to run at all due to a knee injury, so I booked an appointment with this Chiropractor 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...you name it! All of these injuries might have kept me from training and even racing, but Bill didn't only keep my on my feet, but he kept me in the pool, on the bike and in my running shoes throughout all of these injuries!
The team at Urban Athlete also includes physiotherapists, massage therapists, naturopaths, personal trainers (check out: www.urbanathlete.ca for a complete list or their services). When Bill is away I see Greg Lehman (chiropractor/physiotherapist), who helped me fight an adductor magnus strain right before I raced Ironman 70.3 Mont Tremblant!
Thanks, Urban Athlete, for all your support!
Tuesday, July 17, 2012
Monday, July 9, 2012
3rd Pro race and 3rd place!
Well, my third Pro race has come and gone. I really can't believe that the first few races of my season are over, but what is more unbelievable is that I exceeded my expectations for all 3 races! I started this season with one goal in mind: Not to come last of the Professionals. This would justify my decision to turn Pro. Once I had a few Pro races under my belt I would work on making the podium in my last few races of the season. Now, I guess the pressure is off!!! Sort of ;) The following is a little report of my Rhode Island adventure.
This trip started off as usual, with a long car ride. I am becoming an expert at packing the car: wheel bag for my ZIPP404s (thanks Sara, Bee, Kevy and Thatcher!), everything in compartmentalized bags (no loose stuff!), cooler filled with avocado, bagels, strawberries, bananas, cheese , various cold meats...all healthy (and boring) for the few days pre-race. We left Toronto Thursday afternoon and drove to NY's capital, Albany where we decided to spend the night. Friday morning we were back on the road for the final stretch of driving. We got to drive on the MASS. PIKE (clearly the best name for an Interstate....don't ask why I think so).
Once in Rhode Island we drove/I road part of the race's bike course that takes you through rural and beautiful rural R.I. This proved to be a very good pre-race idea, considering its a point-to-point bike route that has many tricky turns. It was pre-race routine as usual from that point...race registration, swim, bike, run warm-ups, intimidating Pro pre-race meeting. This race had some big names, former World Championship competitors: Cait Snow, Nina Kraft, Dede Griesbauer. I was a bit excited to see how I stacked up against the World's best.
Since the location of the race is right in downtown Providence, beside a shopping mall, we did get to do some shopping at Bed, Bath and Beyond...we picked up some sweet shoe organizers that you can store under the bed! And they seal so as to keep in the smell of smelly bike or running shoes. Very exciting. Also, got some Chip Clips for Mamma and some other knick-knacks. For our pre-race dinner, Rikki and I decided to head to Bristol, RI (which is right on the water and beautiful). Although the service was horrible at Leo's Restaurante (our food took over an hour!), the food was good so at least I knew I would be well fueled for the race :)
Race morning began at 3:55am on the Sunday. Rikki and I were both showered, the car was packed up and we were driving to the race site by 4:30am. Despite a little confusion about where Rikki was supposed to drop me off (which resulted in him almost not making it to the start of my race) all went smoothly. I had my transition all set-up, swim warm-up in just in time for the start of the race. It was a non-wetsuit swim which would be an advantage for me as it is for most strong swimmers. Plus, I would get to wear my Blue Seventy PZ3TX Swim Skin, which I love because it makes me feel so streamlined in the water. It's fabric is specially made of hydrophobic (water-retarding) materials to reduce drag. I wouldn't wear anything else. Since, Dede, Nina and Cait are well known super-star swimmers, my goal for the swim was to stay with the lead pack!
At 6:02 the race was underway. Nina, Cait and Dede were off like lighting (fellow Pro from Toronto, Suzanne Zelazo, had warned me they go out fast!). I lack speed, but make up for it with endurance so I wasn't too concerned when I was still a bit behind them as we approached the first buoy. I put in a few surges at around the 200-300m mark that put me about 5m behind Nina and Cait (Dede was way up ahead). I thought once I was near their feet I could cruise, but this was not the case! If I let up just a bit they would take off on me. After rounding the last buoy my left hip flexor really started to aggravate me. I couldn't really kick hard with my left leg and not wanting to aggravate it further I didn't try. This put me about 10s behind Nina and Cait exiting the water, but still 2:00 faster than last year's swim time (27:36 vs 29:19). Luckily my hip flexor stopped bothering me as soon as I was out of the water and was not an issue for the rest of the race. T1 went rather smoothly, unfortunately my sunglasses broke and I would have to ride the whole bike course with only one stem. Lol!
The first 10 miles of the bike my legs felt super heavy from the tough swim. I was worried I had worked to hard to keep up with the lead girls and that now I would pay for it on the bike. However, this fear became a distant memory as I started to find my momentum on the bike. Gradually my legs started to feel better and better, maybe that's the magic of riding a Cervelo. I just felt super comfortable on the bike and that made it easier to go fast. It seemed just as I found my groove I approached an intersection with a police officer directing traffic. He was pointing to the right and I assumed he wanted me to turn right! I made the right hand turn only to hear him behind me yelling "Come back! Come back!". Oops. I had to wait until traffic was clear and then made my way back into the course. Oh well...if this was the worst that was going to happen on the bike then no big deal. A few minutes later Suzanne passed me, cheering me on as she went. I was happy she was having a good day on the bike. I didn't want to let her out of my sight, though. I really started to push hard on the bike, probably a little beyond my comfort zone, but surprisingly I still felt good. I passed Suzanne again at around Mile 40 and we stayed pretty close to one another until the final 5 mile stretch of the bike course that led us into downtown. I was worried about all the turns in this last section so I kept a safe distance back from Suzanne and proceeded cautiously, probably a little too cautiously. I did manage to catch up to Nina with a few miles to go. I couldn't believe I had actually caught someone on the bike. This was a first for me and it was exciting!
Coming into T2 I still felt pretty good and I was ready for the run. Perhaps I wasn't thinking enough about my bike dismount, because one moment I was upright and the next I was toppling over my bike. Not my proudest moment! Luckily enough I managed to avoid getting any scrapes or bruises and was back on my feet in no time. Still a bit shaken from my tumble I ran into T2 right past my bike rack spot. Then I made the mistake of racking my bike in the wrong spot so had to unrack and then put it in the right place. Usually my T2 is my best transition, but this goes to show you that you can't get too complacent about the things you think you do well. Practice is important and I should have practiced my transitions pre-race. Had I have not made this errors I could have earned some extra seconds and every second counts!
Heading out on the run I actually felt really really good! Starting the run in Mont Tremblant I thought I might puke, but this race was different. I felt light on my feet almost immediately and this made me happy. I was about 1 minute behind Suzanne at this point with Nina hot on my heels. At the start of the first 1.5 mile climb (1 mile into the race) Nina and I were neck and neck. I managed get ahead of her on the hill (thank you to my coach for those treadmill hill repeats you had me do in practice) and at the top I caught Suzanne. For the first time in the race I was in 3rd place. However, this scenario was very reminiscent of last year when I ran my way into 1st in my age group at this very same point on the run...and then died later in the race. I was very aware that the good feeling I had at this point in the race may not last. On the downhill I definitely felt the heat. I made sure to grab 2 sponges at every aid station, stuffed ice into my bra, poured water on my head. I couldn't take in much fuel, except for 1 Peanut Butter GU pack during the whole run, because it was so hot. Mile 3 - 5 on the run was pretty flat and Nina had caught back up to me at this point. We ran together until the big hill started again (it was a 2 loop run course) and at this point I dropped her for good. At the top of the climb I still felt really good and I knew that I could push the pace for the last 4 miles. I saw Annie Gervais (super fast runner from Quebec) only 30s behind me and I knew that I would have to work hard to stay ahead of her. I pushed my limits on the run for the next 3 miles, but couldn't hold off Annie. Once she caught me we ran together for a bit, but then she surged on ahead. Close to the finish line I saw Dede up ahead and I knew that I could catch her if I tried. I found one more gear and was able to run her down just before the finish shoot. I crossed the line with a new personal best 1:27:28 run split and a 3rd place finish. I was ecstatic. I even got shuttled over to the media booth for an interview with the winner, Cait and second place female, Annie. So cool!
After my race I also learned that my sister, Sara, in her second year of doing triathlons, came 7/24 in her new age group (25-29) and made a personal best time in the sprint distance triathlon by 4 minutes! What a day for us Tomensons!!! woohoo. Look for my other sister, Bianca, dominating in the Scotia Half Marathon in the fall!
So now, 3 races are done, 4 more to go! I would again like to thank everyone who has helped make the first part of the season such a success:
- My title sponsor, Turner-Tomenson and Associates, for helping to cover some of the costs associated with training and racing.
- WattsUp Cycling, for providing the best training facility for cyclists trying to live and bike in Toronto.
- My coach, for tolerating my crazyness and for his amazing training program.
- Cervelo, for such a strong and fast bike! (As I was leaving transition with my bike yesterday a volunteer said "that's the smallest bike i've ever seen". I replied "it may be small, but it's powerful and speedy!")
- Enduro Sport, for always making sure I get the equipment I need and for always being so friendly every time I am in the store.
- Steve, for his amazing eBars and making sure I am well fueled!
- My parents, sisters, family and friends for showing such support all of the time. You have no idea how your emails, comments on facebook/twitter/etc. have helped to motivate me. I am forever in your debt!
- Rikki, for driving over 60 hours total for my three races and for his patience, love and support.
I will be racing at Timberman 70.3 in New Hampshire in about 6 weeks. I am taking this week nice and easy and then it is right back into the heavy training with 3 a day workouts!
A few more photos:
This trip started off as usual, with a long car ride. I am becoming an expert at packing the car: wheel bag for my ZIPP404s (thanks Sara, Bee, Kevy and Thatcher!), everything in compartmentalized bags (no loose stuff!), cooler filled with avocado, bagels, strawberries, bananas, cheese , various cold meats...all healthy (and boring) for the few days pre-race. We left Toronto Thursday afternoon and drove to NY's capital, Albany where we decided to spend the night. Friday morning we were back on the road for the final stretch of driving. We got to drive on the MASS. PIKE (clearly the best name for an Interstate....don't ask why I think so).
Once in Rhode Island we drove/I road part of the race's bike course that takes you through rural and beautiful rural R.I. This proved to be a very good pre-race idea, considering its a point-to-point bike route that has many tricky turns. It was pre-race routine as usual from that point...race registration, swim, bike, run warm-ups, intimidating Pro pre-race meeting. This race had some big names, former World Championship competitors: Cait Snow, Nina Kraft, Dede Griesbauer. I was a bit excited to see how I stacked up against the World's best.
Since the location of the race is right in downtown Providence, beside a shopping mall, we did get to do some shopping at Bed, Bath and Beyond...we picked up some sweet shoe organizers that you can store under the bed! And they seal so as to keep in the smell of smelly bike or running shoes. Very exciting. Also, got some Chip Clips for Mamma and some other knick-knacks. For our pre-race dinner, Rikki and I decided to head to Bristol, RI (which is right on the water and beautiful). Although the service was horrible at Leo's Restaurante (our food took over an hour!), the food was good so at least I knew I would be well fueled for the race :)
Race morning began at 3:55am on the Sunday. Rikki and I were both showered, the car was packed up and we were driving to the race site by 4:30am. Despite a little confusion about where Rikki was supposed to drop me off (which resulted in him almost not making it to the start of my race) all went smoothly. I had my transition all set-up, swim warm-up in just in time for the start of the race. It was a non-wetsuit swim which would be an advantage for me as it is for most strong swimmers. Plus, I would get to wear my Blue Seventy PZ3TX Swim Skin, which I love because it makes me feel so streamlined in the water. It's fabric is specially made of hydrophobic (water-retarding) materials to reduce drag. I wouldn't wear anything else. Since, Dede, Nina and Cait are well known super-star swimmers, my goal for the swim was to stay with the lead pack!
At 6:02 the race was underway. Nina, Cait and Dede were off like lighting (fellow Pro from Toronto, Suzanne Zelazo, had warned me they go out fast!). I lack speed, but make up for it with endurance so I wasn't too concerned when I was still a bit behind them as we approached the first buoy. I put in a few surges at around the 200-300m mark that put me about 5m behind Nina and Cait (Dede was way up ahead). I thought once I was near their feet I could cruise, but this was not the case! If I let up just a bit they would take off on me. After rounding the last buoy my left hip flexor really started to aggravate me. I couldn't really kick hard with my left leg and not wanting to aggravate it further I didn't try. This put me about 10s behind Nina and Cait exiting the water, but still 2:00 faster than last year's swim time (27:36 vs 29:19). Luckily my hip flexor stopped bothering me as soon as I was out of the water and was not an issue for the rest of the race. T1 went rather smoothly, unfortunately my sunglasses broke and I would have to ride the whole bike course with only one stem. Lol!
The first 10 miles of the bike my legs felt super heavy from the tough swim. I was worried I had worked to hard to keep up with the lead girls and that now I would pay for it on the bike. However, this fear became a distant memory as I started to find my momentum on the bike. Gradually my legs started to feel better and better, maybe that's the magic of riding a Cervelo. I just felt super comfortable on the bike and that made it easier to go fast. It seemed just as I found my groove I approached an intersection with a police officer directing traffic. He was pointing to the right and I assumed he wanted me to turn right! I made the right hand turn only to hear him behind me yelling "Come back! Come back!". Oops. I had to wait until traffic was clear and then made my way back into the course. Oh well...if this was the worst that was going to happen on the bike then no big deal. A few minutes later Suzanne passed me, cheering me on as she went. I was happy she was having a good day on the bike. I didn't want to let her out of my sight, though. I really started to push hard on the bike, probably a little beyond my comfort zone, but surprisingly I still felt good. I passed Suzanne again at around Mile 40 and we stayed pretty close to one another until the final 5 mile stretch of the bike course that led us into downtown. I was worried about all the turns in this last section so I kept a safe distance back from Suzanne and proceeded cautiously, probably a little too cautiously. I did manage to catch up to Nina with a few miles to go. I couldn't believe I had actually caught someone on the bike. This was a first for me and it was exciting!
Coming into T2 I still felt pretty good and I was ready for the run. Perhaps I wasn't thinking enough about my bike dismount, because one moment I was upright and the next I was toppling over my bike. Not my proudest moment! Luckily enough I managed to avoid getting any scrapes or bruises and was back on my feet in no time. Still a bit shaken from my tumble I ran into T2 right past my bike rack spot. Then I made the mistake of racking my bike in the wrong spot so had to unrack and then put it in the right place. Usually my T2 is my best transition, but this goes to show you that you can't get too complacent about the things you think you do well. Practice is important and I should have practiced my transitions pre-race. Had I have not made this errors I could have earned some extra seconds and every second counts!
Heading out on the run I actually felt really really good! Starting the run in Mont Tremblant I thought I might puke, but this race was different. I felt light on my feet almost immediately and this made me happy. I was about 1 minute behind Suzanne at this point with Nina hot on my heels. At the start of the first 1.5 mile climb (1 mile into the race) Nina and I were neck and neck. I managed get ahead of her on the hill (thank you to my coach for those treadmill hill repeats you had me do in practice) and at the top I caught Suzanne. For the first time in the race I was in 3rd place. However, this scenario was very reminiscent of last year when I ran my way into 1st in my age group at this very same point on the run...and then died later in the race. I was very aware that the good feeling I had at this point in the race may not last. On the downhill I definitely felt the heat. I made sure to grab 2 sponges at every aid station, stuffed ice into my bra, poured water on my head. I couldn't take in much fuel, except for 1 Peanut Butter GU pack during the whole run, because it was so hot. Mile 3 - 5 on the run was pretty flat and Nina had caught back up to me at this point. We ran together until the big hill started again (it was a 2 loop run course) and at this point I dropped her for good. At the top of the climb I still felt really good and I knew that I could push the pace for the last 4 miles. I saw Annie Gervais (super fast runner from Quebec) only 30s behind me and I knew that I would have to work hard to stay ahead of her. I pushed my limits on the run for the next 3 miles, but couldn't hold off Annie. Once she caught me we ran together for a bit, but then she surged on ahead. Close to the finish line I saw Dede up ahead and I knew that I could catch her if I tried. I found one more gear and was able to run her down just before the finish shoot. I crossed the line with a new personal best 1:27:28 run split and a 3rd place finish. I was ecstatic. I even got shuttled over to the media booth for an interview with the winner, Cait and second place female, Annie. So cool!
After my race I also learned that my sister, Sara, in her second year of doing triathlons, came 7/24 in her new age group (25-29) and made a personal best time in the sprint distance triathlon by 4 minutes! What a day for us Tomensons!!! woohoo. Look for my other sister, Bianca, dominating in the Scotia Half Marathon in the fall!
So now, 3 races are done, 4 more to go! I would again like to thank everyone who has helped make the first part of the season such a success:
- My title sponsor, Turner-Tomenson and Associates, for helping to cover some of the costs associated with training and racing.
- WattsUp Cycling, for providing the best training facility for cyclists trying to live and bike in Toronto.
- My coach, for tolerating my crazyness and for his amazing training program.
- Cervelo, for such a strong and fast bike! (As I was leaving transition with my bike yesterday a volunteer said "that's the smallest bike i've ever seen". I replied "it may be small, but it's powerful and speedy!")
- Enduro Sport, for always making sure I get the equipment I need and for always being so friendly every time I am in the store.
- Steve, for his amazing eBars and making sure I am well fueled!
- My parents, sisters, family and friends for showing such support all of the time. You have no idea how your emails, comments on facebook/twitter/etc. have helped to motivate me. I am forever in your debt!
- Rikki, for driving over 60 hours total for my three races and for his patience, love and support.
I will be racing at Timberman 70.3 in New Hampshire in about 6 weeks. I am taking this week nice and easy and then it is right back into the heavy training with 3 a day workouts!
A few more photos:
Monday, June 25, 2012
IM70.3 MTB Race Report
The adventure began on Friday at 7am as Rikki, Suzanne Zelazo (another fast Pro from Toronto) and me crammed all our tri gear, including 2 bikes, numerous helmets, smelly shoes (at least mine were!), etc. into a packed Jeep and headed to Mont Tremblant. Highlights of the drive were definitely the ferry that took us (in our car) across the river and the beautiful scenery of the Mont Tremblant region. The detours our GPS took us on were also quite amusing.
On the Ferry!
Once at Tremblant we were greeted by the extremely friendly Pierre and Sylvie from Auberge Le Lupin B&B (www.lelupin.com). From the moment we arrived we knew we were in good hands. Pierre brewed many amazing americanos for us any time we wanted, made a special pre-race dinner of delicious pasta, let us dry our wetsuits in his personal laundry room and did many other helpful things. Both him and Sylvie were always going above and beyond to make sure we were well prepared for our race. Sylvie even made us delicious oatmeal cookies to enjoy after our race! Le Lupin was located about 1km from transition (in the village) so an easy walk and away from the noise - it was the perfect location. I will definitely be staying at Le Lupin the next time I am in Mont Tremblant.
After a day and a half of the usual pre-race routine (check-in, super intimidating Pro pre-race meeting, taper swim, bike and run) there was nothing left to do but relax and get mentally prepared for the race. I chose to watch an inspirational movie called "Coach Carter". This movie is based on the true story of a basketball team who made it to the state championship tournament, despite many odds against them. It stars Samuel L. Jackson and a number of cute actors (bonus!). There are many inspirational quotes from that movie, but this one is probably the best (and my favourite):
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine as children do. It's not just in some of us; it is in everyone. And as we let our own lights shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others."
I replayed this line from the movie several times. What I took away from it was this: during my race I should not be scared to show off my fitness, I should not be scared to really try hard, and I should not be too scared to give the race everything I had. The latter part of the quote didn't apply as specifically to my race tomorrow, but a long term goal of mine is to serve as an ambassador for the sport of triathlon and get as many people involved as I can (especially kids). If I can "shine" tomorrow I thought, maybe I can inspire others to as well (just hopefully not my competition!).
After finishing the movie I fell asleep visualizing the the race in my head. I visualized the best case scenario, the worst case scenario and I troubleshot my actions should something go wrong.
It seemed like I blinked and then my phone alarm was going off, signaling the start of Race Day. I scrambled in the dark to get my gear together without waking Rikki. I went down to breakfast and Pierre had my americano ready for me :) I chose to stick to my usual pre-race breakfast of bagel and PB with banana, but added one of Sylvie's homemade muffins to the mix (couldn't pass them up!). Can't hurt right?
Not much later I was biking over to transition with Suzanne. Weather was forecast to be hot and sunny all day, so I didn't need arm warmers! Good thing! After setting up transition I headed over to the swim start with my coach (who came all this way to watch the race! Great support!) and Rikki. I did my usual swim tubing set to activate those powerful (?) muscles in my arms. Coach said that turned a few heads and people looked intimidated..good! Standing at only 5'4 and 115lbs means I need a scare tactic! hah.
Swim Tubing - Intimidating?
Next, I put on my awesome Blue Seventy Helix! It has less material around the shoulder area, so makes it super easy to rotate the shoulders. This is especially beneficial as it doesn't make wearing a wetsuit too different than swimming in a regular swimsuit. This allows you to maintain a good swim stroke. I would totally recommend this wetsuit (and you get them at my favourite Toronto Tri Shop, Enduro Sport!).
After a cool pre-race show, featuring the Snowbirds demonstration team, we were lining up for the swim start. I tried to stand by Magali as I knew she was just 20s ahead of me in the swim at Mooseman, so I would be able to swim with her. A cannon signaled the start of the race (cool!). It was a lot more chaotic than the start at Mooseman - not only was this a beach start, but we were also starting with the men. I was swum over by men and they cut me off from the lead pack of swimmers. It was quite frustrating. The first 200m or so I spent trying to get around swim packs that had passed me at the beginning of the race. Eventually I found myself in the lead of the second pack and then I was somehow alone and watching as the lead group (all men) swam about 75m ahead of me. I felt great in the water, but I was disappointed that I didn't have a fast pair of feet to follow in order to conserve my energy. Oh well. As I approached the last buoy before heading back into shore I was a bit blinded by the sun and actually had to stop, take off my goggles, and figure out which way to go. Damn. This allowed the two girls behind me to catch up and now they were drafting off me. My next mistake was veering to the wrong side of the swim exit. I headed left and the other girls headed right. I quickly got back on course, but was in second place now. It would have been cool to exit the water first. A possible goal for Rhode Island.
Exiting the Swim
The run from the swim exit to the bike was about 500m. I was sprinting the whole way, wetsuit still half on, with my coach running beside me! My heart rate reached 192bpm and this was definitely the most intense part of the day. Luckily T1 went way smoother than in Mooseman - got my wetsuit off while putting on my sunglasses and helmet. BOOM! I saw Suzanne approaching her bike while I was leaving T1 so I knew she must've had an awesome swim. She learned to swim just over 5 years ago. For all of you out there who think you need to have begun swimming at a young age to be good at it - erase that thought from your mind!!!
The bike course was just beautiful - newly paved roads, wide shoulders to ride in, great scenery. Not only this, but I was feeling really great. It's hard not to feel great on a Cervelo P3, but I felt extra great. I had energy in my legs and a desire to really push this leg of the bike. After Mooseman 70.3, my coach and I decided that this race would be all about the bike: a 90K time trial and then see what I had left for the run. With this thought in my head I kept pounding on those pedals. I also used the advice I learned from Pro Cyclist, Ed Veal (www.realdealracing.ca). Thanks to him I was able to ride smarter: I knew how to approach a corner with speed, knew how to descend fast and knew to approach those hills. Ed taught me "free speed" which is almost as crucial for these races as bike fitness is. The last 20km of the bike course is a series of rolling hills and is probably the most technical and difficult part of the course. Since I had already rode this part of the race in a pre-race easy bike, I was extra confident that I could finish the bike leg super strong. The fact that I was still in 3rd was also a huge boost! The last 5km I got passed by an amazing cyclist, Jessie Donavan (also on a P3). I still got off the bike in 4th which was HUGE for me! T2 was pretty quick (except didn't get my feet out my bike shoes in time for the dismount line!) and before I knew it I was off on the run.
Heading into T2
The run started with a lot of uphills in the first few kms before settling into a gradual downhill on a nice trail. Jessie had to serve a drafting penalty after the bike (which I actually witnessed and don't agree with) so that meant I started the run in 3rd. At around the 4th km I had actually moved into 2nd! I couldn't believe it. I was feeling pretty good, but I knew that I was fading fast. Unfortunately the thought of taking any gel or sugary drink made me nauseous so I stuck to water. At the 10km turnaround I was still in 2nd but the girls in 3rd and 4th were closing in on me. The gradual uphill on the way back was making my quads burn and my legs were feeling more like bricks than springs. The nauseous feeling in my stomach was growing and I knew that it would take everything I had just to finish the race. I wish I had been able to find that extra energy to stay in second, but I am hoping that will come with experience and more run training. I got passed during the 14th - 17th km, but held on to 4th till the finish. The last km is usually the hardest, but luckily at this race it takes you through Mont Tremblant Village and is all downhill to the finish! My final time was 4:40, just 2 minutes behind second place!
Suzanne finished in 10th even though she had been doing hard training up to the race (and then she ran another 9K when it was over!) and fellow team mate, Faye, came 13th in her age group in her first ever half-ironman! Other WattsUp athletes also had great performances at Tremblant, Welland Tri and Half and I wish them huge CONGRATS!
To sum up the weekend: I couldn't believe that I managed to make the podium in my second Pro race. In my mind, I was true to the quote in Coach Carter. I gave the race everything I had in the hopes that I would "shine" and I think I did. I know that if I learn to dig a little a deeper I can shine a little brighter. And if I'm lucky - those of you reading this might be inspired to do the same.
Endless thank you to my sponsors: Turner-Tomenson Wealth Management, WattsUp Cycling, Enduro Sport, Cervelo, Steve's Ebars, Blue Seventy AND to my absolutely amazing husband for being the most understanding and patient man I have ever met (Rikki, please don't sell me for beer like the shirt says!)
SOME MORE PHOTOS:
Suzanne in Transition
Snowbirds!
Coach with his athletes (me and Faye)
On the podium
Cool bridge!
On the Ferry!
Once at Tremblant we were greeted by the extremely friendly Pierre and Sylvie from Auberge Le Lupin B&B (www.lelupin.com). From the moment we arrived we knew we were in good hands. Pierre brewed many amazing americanos for us any time we wanted, made a special pre-race dinner of delicious pasta, let us dry our wetsuits in his personal laundry room and did many other helpful things. Both him and Sylvie were always going above and beyond to make sure we were well prepared for our race. Sylvie even made us delicious oatmeal cookies to enjoy after our race! Le Lupin was located about 1km from transition (in the village) so an easy walk and away from the noise - it was the perfect location. I will definitely be staying at Le Lupin the next time I am in Mont Tremblant.
After a day and a half of the usual pre-race routine (check-in, super intimidating Pro pre-race meeting, taper swim, bike and run) there was nothing left to do but relax and get mentally prepared for the race. I chose to watch an inspirational movie called "Coach Carter". This movie is based on the true story of a basketball team who made it to the state championship tournament, despite many odds against them. It stars Samuel L. Jackson and a number of cute actors (bonus!). There are many inspirational quotes from that movie, but this one is probably the best (and my favourite):
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine as children do. It's not just in some of us; it is in everyone. And as we let our own lights shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others."
I replayed this line from the movie several times. What I took away from it was this: during my race I should not be scared to show off my fitness, I should not be scared to really try hard, and I should not be too scared to give the race everything I had. The latter part of the quote didn't apply as specifically to my race tomorrow, but a long term goal of mine is to serve as an ambassador for the sport of triathlon and get as many people involved as I can (especially kids). If I can "shine" tomorrow I thought, maybe I can inspire others to as well (just hopefully not my competition!).
After finishing the movie I fell asleep visualizing the the race in my head. I visualized the best case scenario, the worst case scenario and I troubleshot my actions should something go wrong.
It seemed like I blinked and then my phone alarm was going off, signaling the start of Race Day. I scrambled in the dark to get my gear together without waking Rikki. I went down to breakfast and Pierre had my americano ready for me :) I chose to stick to my usual pre-race breakfast of bagel and PB with banana, but added one of Sylvie's homemade muffins to the mix (couldn't pass them up!). Can't hurt right?
Not much later I was biking over to transition with Suzanne. Weather was forecast to be hot and sunny all day, so I didn't need arm warmers! Good thing! After setting up transition I headed over to the swim start with my coach (who came all this way to watch the race! Great support!) and Rikki. I did my usual swim tubing set to activate those powerful (?) muscles in my arms. Coach said that turned a few heads and people looked intimidated..good! Standing at only 5'4 and 115lbs means I need a scare tactic! hah.
Swim Tubing - Intimidating?
Next, I put on my awesome Blue Seventy Helix! It has less material around the shoulder area, so makes it super easy to rotate the shoulders. This is especially beneficial as it doesn't make wearing a wetsuit too different than swimming in a regular swimsuit. This allows you to maintain a good swim stroke. I would totally recommend this wetsuit (and you get them at my favourite Toronto Tri Shop, Enduro Sport!).
After a cool pre-race show, featuring the Snowbirds demonstration team, we were lining up for the swim start. I tried to stand by Magali as I knew she was just 20s ahead of me in the swim at Mooseman, so I would be able to swim with her. A cannon signaled the start of the race (cool!). It was a lot more chaotic than the start at Mooseman - not only was this a beach start, but we were also starting with the men. I was swum over by men and they cut me off from the lead pack of swimmers. It was quite frustrating. The first 200m or so I spent trying to get around swim packs that had passed me at the beginning of the race. Eventually I found myself in the lead of the second pack and then I was somehow alone and watching as the lead group (all men) swam about 75m ahead of me. I felt great in the water, but I was disappointed that I didn't have a fast pair of feet to follow in order to conserve my energy. Oh well. As I approached the last buoy before heading back into shore I was a bit blinded by the sun and actually had to stop, take off my goggles, and figure out which way to go. Damn. This allowed the two girls behind me to catch up and now they were drafting off me. My next mistake was veering to the wrong side of the swim exit. I headed left and the other girls headed right. I quickly got back on course, but was in second place now. It would have been cool to exit the water first. A possible goal for Rhode Island.
Exiting the Swim
The run from the swim exit to the bike was about 500m. I was sprinting the whole way, wetsuit still half on, with my coach running beside me! My heart rate reached 192bpm and this was definitely the most intense part of the day. Luckily T1 went way smoother than in Mooseman - got my wetsuit off while putting on my sunglasses and helmet. BOOM! I saw Suzanne approaching her bike while I was leaving T1 so I knew she must've had an awesome swim. She learned to swim just over 5 years ago. For all of you out there who think you need to have begun swimming at a young age to be good at it - erase that thought from your mind!!!
The bike course was just beautiful - newly paved roads, wide shoulders to ride in, great scenery. Not only this, but I was feeling really great. It's hard not to feel great on a Cervelo P3, but I felt extra great. I had energy in my legs and a desire to really push this leg of the bike. After Mooseman 70.3, my coach and I decided that this race would be all about the bike: a 90K time trial and then see what I had left for the run. With this thought in my head I kept pounding on those pedals. I also used the advice I learned from Pro Cyclist, Ed Veal (www.realdealracing.ca). Thanks to him I was able to ride smarter: I knew how to approach a corner with speed, knew how to descend fast and knew to approach those hills. Ed taught me "free speed" which is almost as crucial for these races as bike fitness is. The last 20km of the bike course is a series of rolling hills and is probably the most technical and difficult part of the course. Since I had already rode this part of the race in a pre-race easy bike, I was extra confident that I could finish the bike leg super strong. The fact that I was still in 3rd was also a huge boost! The last 5km I got passed by an amazing cyclist, Jessie Donavan (also on a P3). I still got off the bike in 4th which was HUGE for me! T2 was pretty quick (except didn't get my feet out my bike shoes in time for the dismount line!) and before I knew it I was off on the run.
Heading into T2
The run started with a lot of uphills in the first few kms before settling into a gradual downhill on a nice trail. Jessie had to serve a drafting penalty after the bike (which I actually witnessed and don't agree with) so that meant I started the run in 3rd. At around the 4th km I had actually moved into 2nd! I couldn't believe it. I was feeling pretty good, but I knew that I was fading fast. Unfortunately the thought of taking any gel or sugary drink made me nauseous so I stuck to water. At the 10km turnaround I was still in 2nd but the girls in 3rd and 4th were closing in on me. The gradual uphill on the way back was making my quads burn and my legs were feeling more like bricks than springs. The nauseous feeling in my stomach was growing and I knew that it would take everything I had just to finish the race. I wish I had been able to find that extra energy to stay in second, but I am hoping that will come with experience and more run training. I got passed during the 14th - 17th km, but held on to 4th till the finish. The last km is usually the hardest, but luckily at this race it takes you through Mont Tremblant Village and is all downhill to the finish! My final time was 4:40, just 2 minutes behind second place!
Suzanne finished in 10th even though she had been doing hard training up to the race (and then she ran another 9K when it was over!) and fellow team mate, Faye, came 13th in her age group in her first ever half-ironman! Other WattsUp athletes also had great performances at Tremblant, Welland Tri and Half and I wish them huge CONGRATS!
To sum up the weekend: I couldn't believe that I managed to make the podium in my second Pro race. In my mind, I was true to the quote in Coach Carter. I gave the race everything I had in the hopes that I would "shine" and I think I did. I know that if I learn to dig a little a deeper I can shine a little brighter. And if I'm lucky - those of you reading this might be inspired to do the same.
Endless thank you to my sponsors: Turner-Tomenson Wealth Management, WattsUp Cycling, Enduro Sport, Cervelo, Steve's Ebars, Blue Seventy AND to my absolutely amazing husband for being the most understanding and patient man I have ever met (Rikki, please don't sell me for beer like the shirt says!)
SOME MORE PHOTOS:
Suzanne in Transition
Snowbirds!
Coach with his athletes (me and Faye)
On the podium
Cool bridge!
Monday, June 4, 2012
Adventures in New Hampshire
I have been in my PJs since my arrival back home last night. It is now 2pm! I woke up this morning, cleaned my extremely dirty and sandy bike, did laundry, unpacked, took out the garbage...now I finally have a chance to relax, collect my thoughts and write about this weekend's race. My first race as a Professional.
The adventure started on Thursday afternoon when Rikki and I began our road trip. On usual Indian Standard Time, we embarked on our journey an hour after we had scheduled. This meant we ran into some crazy 401 traffic. Luckily, this also meant that Rikki had some time to complete some work before we crossed the border.
After about 6 hours of driving, mostly through beautiful and quiet upstate New York, we arrived at Ransom Bay B&B and were asleep within minutes. The next morning we were greeted by the super friendly, Rick, the owner/chef. He cooked us up some amazing omelettes and brought us croissants fresh out of the oven (see below)! After our delicious breakfast and a quick walk around we were on the road again, but this time to the race site!
mmm...breakfast!
Feeling strong before my race
The next few days were filled with the usual pre-race routine: check-in, eating, sleeping, some light swimming, biking and running...oh, and tons and tons of rain that was expected to last until Tuesday. Not only was it raining, but cold too!
Race morning we woke up at 4:30am after an extremely good sleep in a very cozy bed. This briefly reminded me that I desperately need a new mattress back home and that the $12 Ikea pillows I currently own should be tossed in the garbage. Anyway, following that thought, I jumped out of bed and ran to the window...the rain seemed to have stopped (or at least it was lighter). I checked the weather report online and it confirmed what I had been hoping for: cloudy with some rain and some sun was predicted for the race. I was so happy! And it was going to be 14 degrees Celcius and not 12! Even better. In a rested and somewhat cheery mood I gathered my gear, we loaded up the car and headed to the race site. I enjoyed my usual pre-race meal of a bagel with peanut butter and banana, coffee and an advil :)
My newly cleaned racing machine!
Once on site I prepared my transition area: my Cervelo P3 was racked amongst 3 other P3s! Clearly the bike of choice by most of the other Pro athletes. I tried to find a way to place my arm warmers and windbreaker vest in a way so that they would stay dry if it started to rain again. I practiced putting on my arm warmers quickly, this was no problem - took less than 15s. Once I was satisfied with my transition area I headed over to the swim start. I met Rikki there and we both realized that I wasn't nervous at all. There was no real pressure for this race as I didn't have to worry about qualifying for an event or winning my age group. This was a new experience for me and I had no real expectations. I did have a few goals: top 3 in the swim, under 2:55 bike split, under 1:30 on the run and not to come last of the Pros. These all seemed like things I could achieve and it made me surprisingly calm.
Being tough before the swim start
Before I knew it we were being called to the swim start. I positioned myself close to Magali Tisseyre, because I knew she was a strong swimmer and I was hoping to have a strong swim. The official began to count down and the other Pros started dog paddling forward ahead of the start line...I just did as they did and soon we were off. It wasn't the usual washing machine that I was used to. No one was climbing on top of me or ripping off my goggles. Before long it was just 4 of us in the lead group who I later learned were Magali, Mary Beth, Amber and me. MB took off way ahead and Magali took off after her, leaving Amber and me about 50m behind. Amber backed off a bit and I swam the rest of the course about 50m behind Magali, not close enough for a draft (too bad!), but it made it easier stay on course that's for sure. This is my favourite swim course: there are buoys every 100m and it forms a rectangle with the shore line. It makes it quite easy to navigate and you can easily estimate the distance you have left on the course. The water temperature was perfect this year (last year half my body went numb!). I exited the water in 3rd - goal #1 accomplished! - and ran to T1. T1 was kind of a catastrophe. I had practiced getting my arm warmers on quickly a dozen times in the previous two days - but never with wet arms! They would only go on up to my elbows and as I began to get passed in transition I decided that would have to do. I strapped on my helmet and then was off on the bike (after more than 2 minutes in T1!)
The bike started out well, although it had started to rain again. I was feeling comfortable and wow, was my Cervelo fast, I felt like I flew through the initial rolling section on the bike. Then came the big 5K ascent...I had forgotten how tough this climb was and I was very excited to get to the top. The rain had made the roads pretty slippery and I was extra cautious on the descent. I watched a few of the fast male age-groupers fly past my down the hill, but I refused to let go of the brakes. The rest of the bike race continued and I knew I had not been prepared for such a tough, hilly course. I would catch people on the flat sections, only to have them take off on me on the hills or the descents. Although this may have been detrimental to me on race day, at least I now know what needs work in order for me to take my cycling to the next level: lots and lots of hill repeats...and going fast on the ascents AND descents! I did not meet goal #2, but this has only renewed my drive and desire to train long and hard and do whatever it takes to improve my biking.
My second transition went a lot smoother than my first (even though I couldn't really feel my feet). Within a minute I was out on the run course and in 9th. I had forgotten the run course would be in miles and didn't even think about what my splits should be per mile. I ran a 6'29 for the first mile and spent the next few miles trying to figure out what a sub-1:30 half marathon pace should be (I always joke with Rikki that the more I train, the more brain cells I lose!) In the meantime I passed another Pro and moved into 8th. At mile 4 I realized 1:31 was 7' per mile...I had been averaging 6'30 per km though. I was worried that this was way too fast and I would experience what happened in Vegas all over again. After this thought my pace did end up slowing to about 6'40-6'44 per mile (stupid brain!). I finished in 1'27 which met goal #3 and is the second fastest half marathon I have ever done (my fastest was a 1'26 and was a stand-alone half marathon). I still think I have a faster run time in me for the next race!
Overall, I think that the race went well, I came in 8th woman overall and achieved 3 of 4 of my goals. Most importantly though, I think that I justified my decision to turn Pro.
I would like to thank all of my sponsors for their support in preparing me for this race and my coach, Adam. Without their continued support I would not be able to do what I do. Next up: Mont Tremblant on June 24th.
A few more pictures:
Warming up the arms before getting in the water
Taking in the view of the swim course
Entering T2 (notice the arm warmers turned into forearm warmers)
Heading out on the run, I had just smacked my arm on the iron fence and am laughing at myself!
The adventure started on Thursday afternoon when Rikki and I began our road trip. On usual Indian Standard Time, we embarked on our journey an hour after we had scheduled. This meant we ran into some crazy 401 traffic. Luckily, this also meant that Rikki had some time to complete some work before we crossed the border.
After about 6 hours of driving, mostly through beautiful and quiet upstate New York, we arrived at Ransom Bay B&B and were asleep within minutes. The next morning we were greeted by the super friendly, Rick, the owner/chef. He cooked us up some amazing omelettes and brought us croissants fresh out of the oven (see below)! After our delicious breakfast and a quick walk around we were on the road again, but this time to the race site!
mmm...breakfast!
Feeling strong before my race
The next few days were filled with the usual pre-race routine: check-in, eating, sleeping, some light swimming, biking and running...oh, and tons and tons of rain that was expected to last until Tuesday. Not only was it raining, but cold too!
Race morning we woke up at 4:30am after an extremely good sleep in a very cozy bed. This briefly reminded me that I desperately need a new mattress back home and that the $12 Ikea pillows I currently own should be tossed in the garbage. Anyway, following that thought, I jumped out of bed and ran to the window...the rain seemed to have stopped (or at least it was lighter). I checked the weather report online and it confirmed what I had been hoping for: cloudy with some rain and some sun was predicted for the race. I was so happy! And it was going to be 14 degrees Celcius and not 12! Even better. In a rested and somewhat cheery mood I gathered my gear, we loaded up the car and headed to the race site. I enjoyed my usual pre-race meal of a bagel with peanut butter and banana, coffee and an advil :)
My newly cleaned racing machine!
Once on site I prepared my transition area: my Cervelo P3 was racked amongst 3 other P3s! Clearly the bike of choice by most of the other Pro athletes. I tried to find a way to place my arm warmers and windbreaker vest in a way so that they would stay dry if it started to rain again. I practiced putting on my arm warmers quickly, this was no problem - took less than 15s. Once I was satisfied with my transition area I headed over to the swim start. I met Rikki there and we both realized that I wasn't nervous at all. There was no real pressure for this race as I didn't have to worry about qualifying for an event or winning my age group. This was a new experience for me and I had no real expectations. I did have a few goals: top 3 in the swim, under 2:55 bike split, under 1:30 on the run and not to come last of the Pros. These all seemed like things I could achieve and it made me surprisingly calm.
Being tough before the swim start
Before I knew it we were being called to the swim start. I positioned myself close to Magali Tisseyre, because I knew she was a strong swimmer and I was hoping to have a strong swim. The official began to count down and the other Pros started dog paddling forward ahead of the start line...I just did as they did and soon we were off. It wasn't the usual washing machine that I was used to. No one was climbing on top of me or ripping off my goggles. Before long it was just 4 of us in the lead group who I later learned were Magali, Mary Beth, Amber and me. MB took off way ahead and Magali took off after her, leaving Amber and me about 50m behind. Amber backed off a bit and I swam the rest of the course about 50m behind Magali, not close enough for a draft (too bad!), but it made it easier stay on course that's for sure. This is my favourite swim course: there are buoys every 100m and it forms a rectangle with the shore line. It makes it quite easy to navigate and you can easily estimate the distance you have left on the course. The water temperature was perfect this year (last year half my body went numb!). I exited the water in 3rd - goal #1 accomplished! - and ran to T1. T1 was kind of a catastrophe. I had practiced getting my arm warmers on quickly a dozen times in the previous two days - but never with wet arms! They would only go on up to my elbows and as I began to get passed in transition I decided that would have to do. I strapped on my helmet and then was off on the bike (after more than 2 minutes in T1!)
The bike started out well, although it had started to rain again. I was feeling comfortable and wow, was my Cervelo fast, I felt like I flew through the initial rolling section on the bike. Then came the big 5K ascent...I had forgotten how tough this climb was and I was very excited to get to the top. The rain had made the roads pretty slippery and I was extra cautious on the descent. I watched a few of the fast male age-groupers fly past my down the hill, but I refused to let go of the brakes. The rest of the bike race continued and I knew I had not been prepared for such a tough, hilly course. I would catch people on the flat sections, only to have them take off on me on the hills or the descents. Although this may have been detrimental to me on race day, at least I now know what needs work in order for me to take my cycling to the next level: lots and lots of hill repeats...and going fast on the ascents AND descents! I did not meet goal #2, but this has only renewed my drive and desire to train long and hard and do whatever it takes to improve my biking.
My second transition went a lot smoother than my first (even though I couldn't really feel my feet). Within a minute I was out on the run course and in 9th. I had forgotten the run course would be in miles and didn't even think about what my splits should be per mile. I ran a 6'29 for the first mile and spent the next few miles trying to figure out what a sub-1:30 half marathon pace should be (I always joke with Rikki that the more I train, the more brain cells I lose!) In the meantime I passed another Pro and moved into 8th. At mile 4 I realized 1:31 was 7' per mile...I had been averaging 6'30 per km though. I was worried that this was way too fast and I would experience what happened in Vegas all over again. After this thought my pace did end up slowing to about 6'40-6'44 per mile (stupid brain!). I finished in 1'27 which met goal #3 and is the second fastest half marathon I have ever done (my fastest was a 1'26 and was a stand-alone half marathon). I still think I have a faster run time in me for the next race!
Overall, I think that the race went well, I came in 8th woman overall and achieved 3 of 4 of my goals. Most importantly though, I think that I justified my decision to turn Pro.
I would like to thank all of my sponsors for their support in preparing me for this race and my coach, Adam. Without their continued support I would not be able to do what I do. Next up: Mont Tremblant on June 24th.
A few more pictures:
Warming up the arms before getting in the water
Taking in the view of the swim course
Entering T2 (notice the arm warmers turned into forearm warmers)
Heading out on the run, I had just smacked my arm on the iron fence and am laughing at myself!
Sunday, May 20, 2012
Training Update/Adventures with my Cervelos
I thought that I haven't posted anything in awhile and it was time for an update! I would say that the right side of my body is rocking every single swim, bike and run workout! However...my left side needs to step up its game a bit - I guess it would help if it didn't keep getting injured. You may be confused by this, but it appears that one side of my body seems to adapt better to training than the other...while the right side continues to get stronger and stronger the left side just gets injured and then injured again! I've had every muscle group on the left side injured...the toes (stress fracture), the hip, the adductor, the calf, the outer knee, the inner knee, below the knee, the hamstrings and now the glute! What the hell!?! Although I have a great Chiro and RMT I need to find the root cause of this problem if I am going to fix it. I shouldn't complain too much, because I have still been able to complete all my training sessions and I am improving. However, I want to approach my workouts with the attitude of "Go hard or go home" type of thing and not the current "OK...now I have to make sure I don't go to hard, because I might get more injured and not be able to do the next workout at all".
Anyway, since my last post I have received my brand new bikes from my new sponsors, Cervelo Cycles and Enduro Sport (who built and set me up on my bikes). Now I am the proud owner of an S5 road bike - who I have named Tez and a P3 tri bike, who is named Veloce - both names mean "fast" in Hindi and Italian, respectively. The names are suitable as I have ridden both and they are truly the fastest bikes I have ever been on. Not only that - but you would think that they have invisible shock absorption on them as I barely feel any crack or hole in the pavement. The Shimano Di2 ultegra groupset that is on the S5 is extremely smooth and reliable (just make sure you remember to charge the battery!). I climbed over 2000m on it during my cycling trip in Collingwood and I have never enjoyed cycling more!
The P3 Tri bike was put to the test on my 10K TT with the Newmarket Eagles on May 8th. I had only ridden it outside once before and I was actually a bit scared that it was too fast for me! It was easy to get comfortable on though and after only 20K I was completely at ease and ready to race it. Since it was my first TT with this group I was 3rd in the line-up to start. They rank you slowest to fastest and each person leaves 30s apart. I was pretty nervous before the start, but I was there with my fellow WattsUp-ers (James and Coach Adam)and they helped encourage me. When it was time to go I pushed off, probably looked a bit like a rookie as I fumbled to get my shoe clipped in to its pedal. As soon as I was clipped in I was off...and wow was I ever!!! I can't believe I shot through the air as fast as I did. I knew that it was a hilly course and there was a bit of wind that day, but I barely felt any of that. Not only was I aero (thanks to Chris from Enduro Sport - www.endurosport.com - and Scott from Fitt1st - www.fitt1st.com), but the watts I was pushing felt easier than normal (maybe that was because my legs were fresh after a lying in the hammock in Mexico - but certainly all the Margharitas would have countered that!). I think it has something to do with the stiffness of the frame and the fact that it was such a great anchor from which my legs could push from. I finished the 10K in a time of 16:30, which placed me second female, only 11s behind a fellow Pro triathlete (and super-nice!) Paolina Allan. Special congrats to Adam and James who also rocked the TT and cheered me on as we passed each other on the out-and-back course. We did WattsUp proud with our matching kits!
My next adventure with my Cervelos was last weekend in Collingwood. It was mainly a cycling trip with some running adding in as well. The total distance was about 400km on the bikes (total elevation gain of over 2500m) and 23km of running in 2 and a half days. I drove up to Collingwood on Friday morning and checked-in to my motel room at the Relax Inn - it may not have looked like much, but the staff and service there were awesome and the room had everything I could need - microwave, fridge/freezer, a bathtub and an outlet for my magic bullet (aka smoothie maker). My first ride was a 100km base ride on the S5 - what an adventure! The route I chose was part of the C50 (50 mile centurion course) and it was beautiful... the roads were in pristine condition, the drivers were accommodating of cyclists and the hills were never ending, which was perfect! However, at one point during the ride I heard nails clicking on the pavement behind me...so I looked behind me and saw a dog running at me baring its teeth (at 30+ km/hr I should add)! If I had been on an other road bike I may not have got away. If you look at my garmin data the clearly obvious peak heart rate marks the moment where it was me versus dog. The highlight of my trip involved an epic 108km ride with Janet and Pete. Thanks to them I now have a way better understanding of proper group riding etiquette, what it means to climb in zone 2 and how to descend without gripping the brakes! I should also point out how strong a rider Janet is...she is part of a 4 person all female team set to compete in the Race Across the West in June. Her, along with her team including fellow WattsUp athletes: Paula, Heather and Karyn, will complete the grueling 860 mile road race from Oceanside, CA to Durango, CO. They have all been putting in crazy hours on the bike and I can't wait to see them smash the field at RAW! These ladies are a perfect example of how WattsUp has helped recreational riders find their competitive side and make them as fit as can be. Some other highlights included the visit from Rikki on Saturday, my new super comfy sugio bike shorts and zoot tri shorts from Enduro Sport, the butternut squash with goat cheese ravioli, Janet's apple cinnamon protein muffins, the Chocolate Explosion cake that I couldn't even finish, the waitress asking me if all the food I ordered was just for me, getting to the top of Scenic Caves road without dying, napping and the bubble baths! The end of the trip was marked by a 40km interval based ride followed by a 45' run. I was tired, but rocked the workout and completed the run injury free! All in all, what a success!
So now I am just 2 weeks away from my debut race as a Professional and I am scared to hell...mostly that I will get injured again and not be able to train properly or even do the race! Thank-you so much to my sponsors for their support and for getting me this far! I will be in touch.
Sunday, April 29, 2012
Chocolate Race 10 miler Race Report
I am excited to say that my first official race of the season was successful. I was a beautiful, sunny day, just a light wind, and the perfect running temperature! What more could a runner ask for? The day started off just before 6am. I had gone to bed at 8pm the night before and was feeling great! I hopped out of bed to start getting ready. Unfortunately, Rikki had not been able to sleep. Add this to the fact that he is not a morning person at all and you get a very cranky Rikki. The best way to deal with this situation may not have been for me to poke and prod at his head and say in a high squeaky voice "Honey...honey...honey...time to get up!" For next time, and some advice if anyone has ever been in this situation: go downstairs, brew an amazing cup of coffee, come back upstairs and hold it under his nose. Had this have been the approach I used I probably would have been more successful at getting him out of bed in a good mood. Anyway, so by 6:15am we were on the road. I plugged in the address of the race site into the GPS...ETA 7:23am...at this point Rikki (who still had not had his coffee) said, "the race starts at 9:15! why do we have to be their so early?" to which I replied "I need time to get ready." Now, if you know me, you know that I only need about 15 minutes after a workout to get changed, hair blow-dried, makeup on (when I wear it) and go out. However, when it comes to pre-race its a completely different story and I do not like to rush. Luckily, Rikki got his coffee before he was able to argue with me for too long on this one.
After parking the car, getting to the race site, picking up our race kits it was around 8:15am. It was pretty warm in the sun and I decided on what clothing I would keep on for the race. My running room hat, gloves and friction free socks were a must, my wave precision 12 running shoes (best shoes ever: cushioned & lightweight for racing!), lululemon long sleeved top with my race shirt over top and lululemon running tights.
The race was at a beautiful location - Port Dalhousie. So we had a nice (romantic?) walk along the pier and I did some running drills and Rikki took some photos. A nice relaxing pre-race routine. Maybe we could have slept in for another 30 minutes...I guess I am just used to triathlons and having to set up a transition area...
OK, getting to the actual race. It was a small, local race so there wasn't too many people. I think probably around 600-700 participants in total and just over 260 people in the 10 miler. All this just to say that the start wasn't too crowded and from the very beginning I started out in 3rd place over-all. It was a pretty technical course as it was mostly on a dirt/gravel trail with lots of turns. You were either going up or down a hill almost the whole time. This made it tough to get into a groove and as a result I don't think it was a particularly fast course. However, it was still a lot of fun. I stayed within about 100-200 meters of the 2 guys ahead of me until the 8km turnaround. I think I split just over 32 minutes for the first half of the race. I would have liked to have been under 32, but given the terrain of the course I was pretty happy with this. After the turnaround to the 11km mark was amazing. I couldn't see the two race leaders anymore, but so many people were cheering for me and this really was inspiring! I tried to cheer for all of them...they were so supportive and I wanted to be equally so. I was really having a lot of fun. The race got a little bit more challenging from the 11km to the finish line though. The trail was a bit more crowded from all the people doing the 5 & 10km race and I spent more time trying to dodge them than I did focussing on my time. I think I may have scared Rikki as I whacked him on the back as I passed. The look on his face was not a happy one and I knew that he was probably not liking the hills on the course too much. Add fatigue to trying not to run into people (and I am so so so sorry to the person I did run into) and my back half of the race was about 30s slower than my first half. Overall time of 1:04:36 (1st female, 3rd overall participant). I was definitely happy with my result...but I have a long way to go if I want to run a sub-1:25 half-marathon off the bike in order to finish with the other Pros!!
A little bit more info about the race: This happened to be called THE CHOCOLATE RACE (http://www.thechocolaterace.com/ ) and it was unlike any other race I have done...they had chocolate covered strawberries and marshmellows at the aid stations and chocolate croissants, truffles, chocolate milk, etc. at the finish line. I would highly recommend it to any chocolate lover! However, maybe pocket the chocolate at the aid stations...Rikki told me that eating chocolate while running was not a good idea.
Now a little mini-break from training! I am off to Mexico for my beautiful sister's wedding in MEXICO!
~ Miranda
Wednesday, April 4, 2012
Spring Races: St. Pats 5K & Masters Provincials!
It's been awhile since I have posted and these race reports are long overdue (at least the St. Pats 5K one). As you may or may not know my running was sidelined after a 25km run at the end of February...a Family Day run I will not forget...awesome and agonizing run at the same time! Due to running that distance with a "stuck fibula" caused inflammation in my knee. My chiro explained to me that the IT band rubs over a fat pad that sits on top of the head of the fibula. This inflammation was felt during swimming, biking and running. Thanks to constant care from my chiro and RMT I was able to keep cycling and swimming, but not able to run or do weights. Starting the week of March 9th I slowly started running again, 15mins, day off, 20 mines, day off, ...etc. March 16th I did a 30min run with no pain so my coach decided I should run the St. Pats 5K race...since I was already registered (I had planned to run it slow and with Rikki). He told me hold 4min/km...and in my mind I was thinking (WHAT!?! My PB is only a 19:27..so basically I need to race it). Come race day I was feeling OK, but highly doubted I could hold 4min/km since I had only run 4 times in the past month (2hrs total) and all those runs were at 5min/km pace! Anyway, the race started and all these women past me at the start. Oh well, I thought, this is expected...and I kept a pace that was just below what I thought was 5km effort (HR of abour 175bpm). At the 1km mark I looked down at my split...WOW-3:40! And it was an easy 3:40...I kept up that just below 5km effort (my GPS watch was going a bit crazy at this point...saying I was on 2:22/km pace. ya, right!) and started to pass a few women. At the 2.5km turnaround I passed some YorkU track runners. That was when I picked up my pace to actual 5K race effort. No way was I letting them re-pass me. GPS watch was still going crazy for the rest of the race, so I just tried to keep my pace up. I kept passing people throughout the rest of the race...ya, I'm definitely an endurance runner! Not going to lie, the last 500m of the race I was definitely feeling the lack of training and my heart rate was soaring (into the 190s!), but soon I was passed the finish line in a new PB of 18:49!!! woohoo...with NO INTENSITY TRAINING! this was a good start to the season for sure. The only problem was that I would have to tell Adam that I had not followed his training plan AGAIN. Shoot.
OK, fast forward to the end of March...Master's Swimming Provincials. A new challenge was ahead: PB in the 1500m, 800m and 200m free...first race: lead-off in the 4x200m Free relay...time: 2:25:29! Woohoo new PB and a silver medal in the relay.,,despite Chris feeling less than stellar. Awesome start. 1500m of 19:05.50 ... a PB by 22 seconds. Sweet!!! And I had an awesome cheering squad of Adam, Faye and her boyfriend, Mamma, Papa, Sara, Kevin (coach of Thor Multisport)! On Sunday I raced the 200m free (2:26), 50m free in the medley relay (32.75s-would you believe that's also a PB?!) and 800m free (10:01.03) beating my old time by 24 seconds. I credit my best times mostly to my coach, Adam Johnston. His advice (high elbow catch!) and training program were what enabled my to post these best times. Also helping me along the way: Linda and Byron from the U of T Varsity Team, Shareen and Mike from Granite Masters. Thanks for everything!!
I also wanted to mention some other highlights from the meet: Katie Osbourne won something like 9 medals (I think all were gold for her individual events), the 4x50 mixed medley relay (Sean, Henry, Sue, Katie) were 0.50 seconds of a record! Andrea St. Jules rocked the 100 and 200fly and beat her seed time significantly! Mike swam a 1:05 100m fly (gold medal) after literally arriving at the pool deck 3 heats before his race, still in his jeans and with no suit on. Sean swam a 30s 50m backstroke, beating his time from his last provincials by a second (this is HUGE in a 50m race!). Mel swam 20:50 in the 1500, which is almost as fast as her pre-2nd baby swim in London 2 years ago...she also had many other fast swims and medals! Karen swam to bronze in the 50fly, silver in the 50 and 100 back, 200 fly and and gold in the 100fly and 200 back. How many medals was that?! Awesome. Other medallists were Chris, Kelly, Jon, Mark, Henry, Sarah F, Nicola Tory, Shareen and sorry if I forgot anyone else!!!
OK, fast forward to the end of March...Master's Swimming Provincials. A new challenge was ahead: PB in the 1500m, 800m and 200m free...first race: lead-off in the 4x200m Free relay...time: 2:25:29! Woohoo new PB and a silver medal in the relay.,,despite Chris feeling less than stellar. Awesome start. 1500m of 19:05.50 ... a PB by 22 seconds. Sweet!!! And I had an awesome cheering squad of Adam, Faye and her boyfriend, Mamma, Papa, Sara, Kevin (coach of Thor Multisport)! On Sunday I raced the 200m free (2:26), 50m free in the medley relay (32.75s-would you believe that's also a PB?!) and 800m free (10:01.03) beating my old time by 24 seconds. I credit my best times mostly to my coach, Adam Johnston. His advice (high elbow catch!) and training program were what enabled my to post these best times. Also helping me along the way: Linda and Byron from the U of T Varsity Team, Shareen and Mike from Granite Masters. Thanks for everything!!
I also wanted to mention some other highlights from the meet: Katie Osbourne won something like 9 medals (I think all were gold for her individual events), the 4x50 mixed medley relay (Sean, Henry, Sue, Katie) were 0.50 seconds of a record! Andrea St. Jules rocked the 100 and 200fly and beat her seed time significantly! Mike swam a 1:05 100m fly (gold medal) after literally arriving at the pool deck 3 heats before his race, still in his jeans and with no suit on. Sean swam a 30s 50m backstroke, beating his time from his last provincials by a second (this is HUGE in a 50m race!). Mel swam 20:50 in the 1500, which is almost as fast as her pre-2nd baby swim in London 2 years ago...she also had many other fast swims and medals! Karen swam to bronze in the 50fly, silver in the 50 and 100 back, 200 fly and and gold in the 100fly and 200 back. How many medals was that?! Awesome. Other medallists were Chris, Kelly, Jon, Mark, Henry, Sarah F, Nicola Tory, Shareen and sorry if I forgot anyone else!!!
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