Friday, September 08, 2006

sweet home

well i arrived back thursday afternoon safe and sound with all my belongings. i somehow managed not to pay a cent for taking my bike on four different plans as well, i was happy.

Dont fly thru or to gatwick airport. the place is out of control. be it the liquids issue or whatever there is a line up at least half an hour for anything. i had to line up for 10 mins to use the urinal. passport control took just over an hour. almost missed my flight to vancouver. gatwick gatwick gatwick...

went to bed around 7 last night and apart from a few wake ups i had a decent sleep. up early and came for a swim at ubc. the water seemed so warm compared to what we were swimming in at lausanne. did about 2400m with 16x50 alternating sets of 4 of builds and breakouts. feel good for just arriving yesterday.

Im racing my first xterra tomorrow at buntzen lake. i hear the course is awesome. going to check out the bike today and get some riding on the mtn. bike for the first time in 6 years, we'll see how she goes.

looking forward to some sushi tonight.

Tuesday, September 05, 2006

Elite Racing

All the world championship elite racing is done and although Canada didnt do as well as predicted we still came away with gold in the juniour women and 4th in the senior women.

The venue was the same as in the university race but the crowds were huge , they estimated 50000 plus were here to watch. The bike course had one steep steep hill were i made sure to run up with the candian flag my sister gave me and yell out the canadians to keep hammering.

On sunday night there was one last party to attend and eat ridiculous amounts of food and drink.

everyone from the team now has left with Paul leaving this morning. ive got a couple more days to see lausanne more and maybe do a ride up to a castle which i hear is a must see.

stage 5 ----Seez to Annecy

Filling up on the last big breakfast i made my way down the D902 to start climbing in the shade up to Cormet de Roseland.

The climb was in a very narrow valley, probably no more than 300 ft wide. felt like i was in a chasm or something. Got out of the chasm (good word by the way) around 11 and got some sun. Peaked the last climb about 12 at 1968m and descended into beaufort sur doron which was just passed the lake of roselend. That lake was very green and if i had time i would have stopped to swim, but i had to get back on the train tonight to lausanne to watch all the elite races on the weekend.

Albertville was originally where i wanted to get the train, but when i got there it was very difficult to get a train. So i rode about 50k more north along the N508 to annecy. that road was a little too busy for me but it had to be done. The trip was almost complete with mcdonalds entering into the picture until about 5k out of Annecy where it was scorching and i needed a milkshake...mmmmm. i tried the mcdrive thru but i wasnt heavy enough for the sensors.

The train ride home from annecy to lausanne was uneventfull except for two things. First was drunk guy french. two drunks got on the train in annecy and i was listening to them talk. well they were talking pretty loud so it was pretty easy to listen. now drunk guy french i found was a good school listen in oral french. see they were talking very very slowly so that i could make out each word. some words where slurred but for the most part i could understand much better than sober guy french.

the other thing that happened was on the train from geneve to lausanne. now on the first train i wasnt told to pay for taking a bike on the train but on this train the ticketeur (ill call him) told me i had to. And not only that but because i didnt buy a ticket for my bike before hand i had pay an extra 10 franc penalty. oooh this didnt go to well, i argued with him for some time before he told me he would call the police. so i gave him his money ended it.

apart from the bike train thing this tour has been awesome. i tested my manhood, rode on the best roads ive ever seen and got a great sense of accomplishment.

here is the break down of the mileage of the stages

Stage 1 70k
Stage 2 140k
Stage 3 110k
Stage 4 80k
Stage 5 97k

Total 497k

told all my teammates about the trip and although only a couple admitted they wished they had come i think even the girlfriends were jealous.

next up is the juniour elites tomorrow and then the big guns on sunday.

stage 4 --- lanslebourg to Seez , the big one

On this trip im pretty much abiding by these 4 food groups:

Yeast products (bread and beer)

its going well with these foods, they are not letting me down on the bike.

Made sure to refill plenty at the hostel breakfast and took some extra nutella for the road.

Now on the map this stage would be the biggest climb with the col d'Iseran towering at 2764m. I think lanslebourg was sitting at 1500m was there was about 4000ft of climbing in store today.

this day was the first day where my legs felt heavy, though once on the bike and riding they came to life. It was a gradual climb from lanslebourg along D902 to bossons where a little detour was made due to road work. Then the tour entered into Voisine national park filled with beautifull glaciers and ridiculous amounts of grasshoppers. The climb picked up about 15k in at Bonneval sur-Arc, where i apparently rolled thru some sort of model shoot happening on the roadside flowers. either way i wasn^'t complaining about the girls.

took a mid morning break at la pertette which was in a litte gully that overlooked a massive glacier. the snack was spiced bread with nutella, classic french cuisine!

The climb starting getting real hard after that as i made my way past the snowline. no sleet this time though only bright sun. The lungs started to get tired and i had to back off near the top. all in all the top of the col was over 8500ft above sea level and it was a pretty spectacular feeling of accomplishment when i got there.

The descent of the col was basically right on the ski slopes of val d'isere where they hold world cup ski races. it was here i really learned how to take the switch backs at high speed and just feather the brakes. When you a hit a corner at 35 and hold that line thru the apex the feeling and g-force on a bike is quite nice. some of the corners were banked as well which added another twist.

down in val d'isere it was quite richy and filled with tourists. i only stopped to looked at the ski lodge and then kept going. couldnt have lunch there cause everything was shut from 1300-1500h.

From Val d'isere it was a gradual downhill thru tignes ski area and over La barrage de tignes, quite an engineering feat.

There were many tunnels on this part of the tour, long too. some as long as 1500m and there wasnt any lighting really. so you basically trust the road and hope there arent any potholes. however i was freaked of these tunnels so when i got in one i would just hammer the pedals hoping i didnt encounter a car. see when i car entered the tunnel you could hear it but you didnt know from which direction it was coming until the lights came into view. im glad those are over with.

the temperature heated up as i descended more and more and the vegetation became more back to normal. i reached seez where i would stay at another hostel.

i rode around the village a bit and into the larger village called bourg st-maurice to have a look as i was too early to check in at 17h.

i thing that is painfull here is dinner isnt served until 730 and by that time my stomach is starting to digest its own walls. anyways tonight dinner was even later, not till 8. partly because at the bar the chef had joined me and the other guests which were mostly kyakers for drinks.

the chef at this place was an indenticle mould of a typical french chef with the big moustache, bald and round. anyways, as where drinkin his sticks his hand down the back of his pants and scratches his ass....dinner had some extra flavour that night. The cheese platter was out of this world though.

tomorrow is the tours final day and the last climb.

Stage 3 Villenueve to Lanslebourg

in the morning it was sunny again and so it should be for a town that says it gets 300days of sun a year.

Francois gave me an alternate route to take to lanslebourg, one with less traffic and riding thru a national park across the border to italia.

he was right, no traffic and the road was spectacular. again more climbing but i was starting to get used to it. I climbed up and over the col d'lechelle and then descended on the most breathtaking descent ive ever riden into bradonecchia Italy. The descent has recently been resurfaced and had a panoramic view of the alps. I rode the whole thing with a smile on my face taking the switchbacks as fast as i could.

once in italy i pumped it down the flats to Oulx where i stopped for a lunch of whatelse? PIZZA! this pizza was killer and was thick crust, were taking like on foccacia bread so mega carbs for fuel. talked with two japanese students who were riding as well and they were headed to Turin. i was more interested in visting smaller towns and as many mountains as i could.

set off after lunch about 1230 to susa, more flats and descending on road S24. in and out of Susa and then started to climb again. Although this wasnt the steepest climb it was the hardest. very long 43k from italy to france with no remorse. It was an epic climb with bright sun. i rolled thru town after town abandoned until the winter when it looked as if they would be bubbling with skiers.

The main point i made on this climb was this:

France and Italy are not seperated by a border. I rode past the border and it was derlict and boarded up. France and Italy are seperated by the Alps and strong winds. They are definitley there and make you work to go from country to country.

after 3 hours of climbing i needed more fuel and stopped for some more pizza. when i started out again i had a burst of energy and attacked the climb, but after only a couple minutes i had suddenly reached the top of the col du mount cenis 2083m.

another great descent past lakes and rivers passing cars on the switch backs and arriving in lanslebourg right at the bottom of the mountain. very nice place with a lot of development going on.

not the warmest place though, as even with the sun out it got below zero at night. hostel had a great dinner with lots to eat.

Stage Deux

After the lashing has subsided sun shone threw the windows into the stinky room accomodated by 6 males in teh grenoble hostel international.

large breakfast as with all stages of the tour consisted of the following staple foods:

Cereal with homo milk
beaucoup de pain avec chocolait chaud
jam honey and nutella
and i even took some coffee just cause it was free+

Set off at 830 and it didnt take long until the tours first detour. though unintended the solo rider was complexed and confused at grenobles highways at its outskirts. 30minutes of idling and i was on the right road headed to Le bourg d'Oisans or as i like to called it THE BOURG OF ASASSIANS. The road was frances D5. the D roads are sorta busy but not too bad. though this one had a lot of glass on it cause of all the truckers, tabernak! so it was only a matter of time till i got my first flat tire. it was then that i discovered that i only had one spare tube and not patch kit. i forgot it! freaking hell, one more flat and it was going to a rough start to the trip.

with relief i made it to Le Bourg without anymore mishaps. It was a gradual climb into the village but nothing stressfull. Had lunch, phoned and left a message with the next hostel and bought some tubes and patch kit at the one of many bike stores in the village. situated at the bottom of the alp du huez the place had a cycling theme to it and was crowded with yanks.

rolled up to alp du huez about 1230 and ditched the bag behind some rocks. was no way i was carry that up this monster. The climb consists of 21 switchbacks with an average grade of 8%. it was inspiring to ride it with all the history and recognizing the corners from watching the tour on tv. there was still lots of writing on the rode one of the best was in german saying Wo biest Ulrich? i think that means where is ulrich.

i rode steady up the climb until a little frenchie came up behind and passed me. ooh it was on after that cause no sooner did he pass me then he gave me the look as if sayzing "whats the matter dont got the plums". bam i got right on his wheel and sat there for some time until i felt i would leave him behind. made the push but he was right on my wheel. again and again i tried to shake him but he stayed there. we were on corner 3 when he attacked and as hard as i tried i couldnt stay with him. ahhh he was too strong for me in the end. there was a guy taking photos on the climb and 2 thirds up. when i find the website and post the link to my photo.

didnt spend long at the top although the frenchie gave me another look when i got up there. descended fast and grabbed my bag on the way. I still had 60k to go to the hostel and it was 2 oclock. shouldnt take to long i thought.

WRONG, welcome to french roads which are fu"*&ing hilly. The map i had had all the roads and mountain passes on it but no contours so i didnt really know what to expect in terms of each stage. well lets just say i climbed continously from the boourg to the top of Col du Lautaret for 2hrs 45 mins, INSANE. i couldnĂ t believe it. The road was in good shape but it just kept climbing and climbing. make matters worse the weather got grey and started to drizzle. then the drizzle turn to rain, rain to down pour to sleet at the top of the pass. i had no waterproof shit and was considering turning back to a little village i had just past to spend the night when i saw on the road THOR THOR THOR THOR THOR...writing from the tour...they must have come up here as well i thought. k, no way am i turning around now. reached the col at 2058m around 5 and descended like a demon pushing the biggest gear i could all out just to try and stay warm. i got to what i thought was villenuve where the hostel was around 530 but when i inquired at the info centre the lady said no, 8 more km. aint nothing worse then thinking your done and then having to get back on a cold seat drenched. i made it to the hostel around 545 and it couldnt have been sooner.

the hostel seemed deserted and i think it is during the summer. villenueve is a ski resort and not much else. Francois the man running the hostel showed me the room and told me there was only two other people stayzing tonight.

one of my roomates had been treking for 5 days and had just come down from the mountains. He laughed when i told him about the days ride and he said in a french voice, "vou know, vat road is always in zee tour. It is where the riders....(searching for the word)...manhood is tested."

well, now i know what im in for and if its manhood im here to test then so be it.

Le Tour et le prologue

I had been planning a cycling trip between my race and the big gun elites before i came over but didnt really think about where to go until sunday night. I pitched my plan to some others on the team but they wussed out with either girlfriends coming over or wanting to relax.

so it was Hans Solo on monday morning when i made the final preparations and booked my first night at a hostel in grenoble. Got on the bike with one bag and rode on the swiss highway #1 from lausanne to geneve. no major climbs to report or sprints. perhaps a few cat 5 climbs but nothing to get excited about. this was the prologue and only the beginning...

i saw a few bike route signs that pointed off the highway and followed one of them but it lead to a dirt trial so i decided to skip on that advice.

The plan for the week was finalized on the train to grenoble. stage 1 (prologue) has just occured and totaled 70k. stage 2 would see the lone rider attack the infamous alp d'huez, known by many as the grandaddy on climbs in the tour. stage 3 and 4 would be mountainous as well finishing up with stage 5 in the picturess 1992 winter olympic village of albertville.

2hrs on the train and i arrived in grenoble around 930. no problems finding the hostel and stopped for a late night giro on the way. much cheaper here in france.

hostel fine, rained like crazy monday night and i just prayed for sun in the morning...

University race report

Im writing all of these entries well after the fact but here is what im remembering. This whole trip here has gone by very quickly and it has been awesome.

lets begin with the race, the real reason i was here.

The start time was for 1230 and the weather was ideal 25 or so and no rain. 80 guys lined up on the pontoon for the gun. i was placed somewhere near the shore side of the pontoon and had a good line to the turnaround bouy. The gun went off and i got a good dive in quick surface and freakin put my head down and took 20 strokes as fast as i could before taking a breath. good start clear from getting beaten. didnt get into the front two packs but was in a group of about 6 the entire loop. Came out in the high 19s, not great but it would do. we ran up a ramp over a wood bridge they had built and into transition. Not a great transition and missed catching the wheel of two others. 4 of us hummed and hawed before the group grew to about 8 or so. The bike course was fun. one steep hill at 11 % , some crazy descents down narrow cobblestone lanes and another long hill. no crashes and once the group got going we made good time. two austrians in the group were being douche bags and yelling half the time at the japanese who werent pulling. My friend ben hoffman caught the group with a smile on his face about half way in and we then caught a teammate of mine, dave clinkard, on the last lap.
hoffman looked strong on the bike leading the group most of the way. Into T2 about 4 mins back of the front group. onto the run i felt felt. not tried but i wasnt running effortlessly and smooth like in july. the races i think and taking an effect and im ready for some rest but in the end i was 48th and ready for the afterparty.

Wednesday, August 23, 2006


hello everyone.

have landed in switzerland and am getting used to the jacked up prices on everything yzou can imagine and also the y and z kezs being the opposite waz round here.

we had a look at the bike course today and let me tell yzou, it is knarly. one section is so sketchy, and i loooooove it. there is going to be some crashes for sure. looks like its gonna be a wetsuit swim as well which will help me.

we ran earlier this morning and did a swim as well. the pool is nice , outdoor and 50m, though reallz cold. like yzou have to wear a wetsuit cold.

the coach phillipe here is great, good ideas and very enthused.

lausanne as a city is spectacular. right on the lake with a view of the mountains. the whole city is bustling with anticipation of the elite world championships, yzou should see the stuff the carpenters and making. will take some photos but wont be able to post them until i return unfortunatlez.

this y and z kezs are driving me crayz.

all for now

A big thanks goes out to all the sponsors that have made this trip possible

Thursday, August 03, 2006

berries and dung

took it easy today in the pool wasn't feeling strong. usual warmup then some drills and kick and a whopping main set of 8x75 spin I.M. Haven't done that set in a while and the butterfly sure showed.

finished off the plans for the allards in the afternoon and then went for run.

10min WU
20min steady from airport to robinsons up to ski hill road turnoff. 20:50 a little slower than last time but felt fine on the hills
then 5mins easy followed by 6 1min hill repeats on 2min rest. feet felt heavy on these and was evident with 2-5 seconds off usual pace.

cooled down with 5 strides then hit the hub trail. Fresh bear poop on the trail had me hollering a few HEY-OH's on the cooldizzle home.

pretty pumped for the hill climb tomorrow, see if i can knock off some cat 2's or 1's.

adios, be back here monday.

Wednesday, August 02, 2006

ramping it up

Training has picked up again after having an easy couple days. Sunday did a beautifull hike on keystone pass just north of revelstoke, very nice, all in the alpine. Took monday off and had a massage.

Tuesday got back at it:

8x50 (4catchup/4fist)
3x400 pull paddles on 6min
8x100 on 1:35 (held 1:15)
400 focus with snorkle
200 CD

In the late afternoon ran quite hard and felt pretty good:
10wU with stretch
Fartlek (1,3,5,7,3hard,5,3,1,3 fast fast) with half recovery.
3x strength
5 min CD
followed by ice bath

I've added another strength to the repitoir, it's now high kness, donkey kicks, lunges, and 10 squat jumps (man those are hard)

I finished off the strength at my old elementary school and tried doing some chin ups on the jungle gym, could only muster 6. I remember doing 2 sets of 15 a year and a half ago. funny how the body gets rid of strength in areas if not being worked. Also tried the monkey swing handles and ya i couldn't do them...geez.

Today was again a solid 4km swim of:

4x100 drill w fins (one arm and 8kip)
100 focus
8x50 with band on 1min
800 pull paddles
400 pull paddles (5:30)
2x200 swim (2:35)
100 easy
300 kick with fins
200 WD

Late afternoon rode 1:45 out above the dam with a strong head wind turned around and headed down south to the 10mile TT. Rode well considering the head wind. 23:30 is solid and was only at 160bpm or so.

tomorrow looks like swimming in the am and some sort of run (maybe hills) in the pm

all for now

Saturday, July 29, 2006

Holly cheese

If your reading this you might be surprised because this is the first new blog in about 3 weeks. A lot has happened to me in three weeks but i wont go into the details too much...well maybe

I raced squamish and then the peach classic back to back after nationals and squamish was awesome, peach alright. In squamish i pushed the swim and then drilled the bike knowing that ben H would be coming to get me. Rode well and run well too. I really like trail running and i think it suits to my strength. Constant changes in direction and choosing the best line is what pays the bills in trails. Was shocking to hear near the end of the race that one lady had been chased off the course by a momma black bear and her two cubs! Triathlon is like a box of chocolates...never know whattya gonna geet. One other highlight of that weekend was driving back over the duffy lake road home. Lillooet has the best radio station ever! No commercials just 70's and 80's rock. we are talking stones,doors,police,beatles,Zeplin oh and it goes on..its like a station where some dude has hooked up his i-pod on shuffle for the weekend and left the station!

Peach went alright. I wanted to beat Matt Seeley (grandmaster of the Montana tri club) but it wasn't to be. Swim was out and back and out went well, i stayed on Travis chater's feet and we were on our own to the turn around. Then we turned and "I was blinded by the light" the sun that is, couldn't see travis or the lead kyak. so on my own i screwed up the back leg royally offcourse and come out in anger. Seeley came by me about 5k into the bike and that was the last i saw of him. I needed a good 2 and a half minutes from the swim to have a chance but had less than one. Ben then caught me 30k in. I picked up my tempo, making sure to ride with him to transition. On the run we were even steven until the climb where i put on maybe 20 seconds. That turned out to be the tsn turning point as that is about what i would come in ahead of him at. Made sure to gorge on the fresh local fruit post race and then uneventfully drove home thinking why on earth some german engineer hasn't invented oscilating air vents in cars, like regular house fans have.

From the peach i've stepped it down a notch or two here in revelstoke. I did find out i've qualified for the world university championships in lausanne, switzerland. That should be an amazing once in a lifetime experience and has got me stoked here in the stoke. So i've been organinzing some fundraising for that trip as Triathlon Canada isn't giving a penny.

that brings me to nothing more than a 3hr ride to blanket creek down to the campground and then back to Clough road where we drilled out 3 hill repeats. That is a good hill to prepare for the Lausanne course (which you can all view if you go to link in on the bottom of page) which has has steep nasty hills in it.

oh i hear the bbq calling my name, it saying "gimme something to grill ba-bee"

keep on enjoying the summer

Tuesday, July 04, 2006


well i;m sitting in the winnipeg airport and thought i'd blog up the race in brampton this past weekend

Conditions were not the greatest not only was it hot and humid it was also very windy. I think the temp was 31 with close to 100% humidity. Although it wasn't raining so i don't know if it is correct to say 100% is it Nolan? Winds were gusting up to 50k.

The swim was nuts. that's how i can sum it up, just nuts. Picture 60 guys on a beach lined up and then with the shot of a gun sprinting into the lake. I got punched in the mouth right away and then half way to the first bouy someone elbowed me in the eye and busted off my googles. With all the wind it made the lake very choppy. Literally i felt like i was a prisoner trying to escape from alcatraz.

Anyways, i was able to not get too far behind and had a fast transition out on to the bike. Caught up with a some group including mike simpson (probably the best cyclist at the race) and we quickly caught more guys and then closed in on the second chase group. I barely hung on until we reached that second chase group. Once there thought the pace eased up. We rolled into T2 in a group probably areound 15 or 20.

Out on to the run i set off with the front of the group. The run was good but i died around 8k getting a stich and then pain in my chest. I was done when i crossed the liine and quickly headed to the med tent where i got ice and could lay down.

I didn't get lapped by simon whitfield which was awesome and i finished 22nd out of 55 (`15th canadian). Overall very happy with the result. have to wait to see if i got one of the two university worlds spots, not likely but maybe....

We went to the party dinner afterwards and gorged out on chocolate fondue mmmmmmmmmm

spent yesterday relaxing and zzzzzzzzzzzz in caledon and then today made my homeward bound.

I will see most of you soon

next up is squamish and then peach classic.

all for now.

Friday, June 30, 2006

Speedy the Dragon

Brandon reminded me that i left one important member of the family out in the last blog. Speedy is his pet bearded dragon and no one messes with him.

Got a good look at the swim course last night and tonight. One big loop in a spring fed quarry pond. there are a lot of those around here. This one is clean and tastes like chalk.

Went to the briefing afterwards and got sign in etc...we did get lost looking for the place though.

Got in a short spin on the way the home and got in just in time before the acid rain started to fall. suffered a few minor burns but nuttin serious.

the mens field is looking deep 60+ elites including whitfield and courtney atkinson from aus. they're televising the event and it will be on tsn in a couple weeks. #39 will be me hopefully not too far behind.

tomorrow in the relay and my host family is in it so i'll be out cheering and watching it.

Next blog wiill be after the race with some good news.

Thursday, June 29, 2006

East is East

arrived out east and have settled in with my homestays. Great family. The dad sells fitness equipment and high performance testing for hockey players. Two kids one 11 one 15. The mum i'm not sure what she does cause i've only seen her once since i arrived for 5mins.
A nice running trail runs right outside there house and beautifull rolly riding around in this area. Erin is the town near caledon and brampton.

yesterday, went for an easy run on the trail with 15wu 25 mins mid-tempo followed by 10cd. the trail smelt like dill pickles, quite good to run to.

got the bike reassembled and out of the box and went riding for an easy 1hr30. It is a farming communinty so tons of small roads and not too much traffic.

went down to look at the swim course last night but we were too late to swim. today we'll get there in time.

then the dad drove around with me for what seemed like ages showing all sorts of different bike routes around Erin. super-enthusiast with sports i tell ya.

next update probably tomorrow after the race meeting.

Friday, June 23, 2006

The Reincarnation of Loaf

You thought i was dead....gone...blogxtinct, but i've made a voldermort resurgence to avenge the nahsayers and bisbelivers in my meaning.

I am back baby! and ready to blog.

There is no way i can recap almost a whole month off from this blog but i'll try anyways.

After i left vancouver I came home to the stoke and had a few solid swims and runs before heading to Provincials in WAsa.
The resort that had cabins literally right on the start line had gone into receivership so that put a bummer on what was otherwise a good race.

We stayed in Kimberely at the North Star Motel and we watched the oilers beat the canes in game 3. Boy Don Cherry if there is one thing that i'll remember about the '06 playoffs apart from the oilers getting so close and then to have Ward and a prehistoric ape (canes captian) snatch the cup, it is DC's suits, WOW!

The race.......swim...most chaotic start i've ever had....the first bouy was too close and everyone was jammed into the first turn. swallowed too much water and got kicked in the kidneys. Came out slower than i wanted and had a mediocor transition.
Got on the bike and found myself in 3rd. Not for long though as Mike simpson came tearing by with disc wheel and all. Held the bleeding to a minimum on the bike and came into T2 in 7th.
The run felt horrible but in actually fact i was running pretty well. passed 2 and grabbed some coke at an aid station.
In the end i was 5th and 100$ in the back pocket. It was probably the hardest race ever for me...see photo below.

From then on I had my 24th birthday. Saw many friends at big bear and have been training steadily.

Dad swallowed a fly and got an infection, i had water in my ear for 5 days and felt like Kramer in that one episode and its finally starting to get warm.

One little sneaky thing i've been doing, well not that sneaky, is i've put in some sauna sessions. No not with the swedish swim team JP, but 1hr sessions at 40+ celsius and full humidity on the bike trainer. hopefully this will help with the heat at nationals i'm expecting.

speaking of those, i am heading out tomorrow. Doing a duathlon in kamloops on sunday then flying out on tuesday. Have a homestay hooked up down which will save a lot of cash.

I don't know how a whole week in the T.O will go. I can't stand the yuppies who come out of there to come to UBC let anyone going and staying in their natural habitat.

Will try to keep you posted on how things onfold there.

th-ht-th-th-thats all folks

Trust is hurting right about now

The smurph himself made an anticipated appearence

See what i mean about it hurting

Wednesday, June 07, 2006


back home in the stoke and it is nice nice!

easy track session this am.

15min WU
6 strides
2x800 (2:26,:29)
4x400 (1:09,1:10,:11,:11)
3 sets of strength
6 strides
short cool down

had a modern muffin, some lunch and then headed to willamson's for the first open water swim this year.
lake was surprisingly warm, just worked on some sighting with fogged googles and did some interval stroke work. 50mins total followed by easy spin to Lee's and then back.

Pad Thai hot hot mama

so pumped for gerricks, gonna kick some ass!

Sunday, June 04, 2006

blog break

Took a break from blogging here, call it laziness or whatever.

Last weekend raced the sooke to sambrio road race. 80km challenging course but it suited my climbing strengths. Felt good and strong the whole ride and finished in the front group. Ran 30 minutes off the bike throughout sooke getting chased by a boxer, not so fun.

Sunday took the day off and hung out with marty. We watched parts of the pro crit at bastion square and saw XMen 3 later that night.

Monday - took the 9 ferry and rode back home. Went up to ubc for a swim and then did a run of 10 min WU, 6xstrides, 20 min steady and 10 CD.

Tuesday - Swam in the Morning, then it was my GRADUATION. The last detail to end a long 6 years at UBC. Felt good to shake hands and get my diploma. My parents and sister were there to see me and it made me proud to have them there. We had a faculty lunch on granville island and went out downtown that night. I rode the tuesday nighter as well. As per usual got blown out in the sprint. Tried a breakaway but it didn't materialize.

Wednesday - Went with my family over to sydney to do some sailing. Unfortunately there wasn't any wind. We motored over to salt spring and stayed the night.

Thursday - Double Run day . First run on salt spring was solid. A lot of good hills there to work on so i did 10 min WU, stretch, 15 min steady, 4mins hard, 12xhills (45s) with 1:30 recovery. 10 min CD. Second run was an easy 40 mins in sydney along Lands End road. Again no wind so we had to motor back to Sydney

Fri - Got up early with Var and swam at the Commonwealth pool. Main set of 6x200 on 3mins averaging 2:45. Felt good. Did about 3km distance. Ran just before dinner of 15min WU, 15 min steady, 4x3min race pace with 2min recovery, 10 min CD.

Sat - Come back over to Vancouver with Mum and DAd and went to pick up my new BIKE!!! It had finally arrived. Rode out to Horshshoe Bay and back , WOW I like it. Alot of response and the power transfer feels amazing!! Partied hard saturday night as sort of a going away birthday bash.

Sun - the usual hung over breakfast at Sophies saw Hui eat the following:

5 eggs
2 sausage,bacon,ham

I don't know how he does it.

had a needed nap and then rode 1hr 40 easy up around UBC

Swam at kits pool (137.5m) in the evening

550 WU
550 Pull
550 Drills and kick
10x125m (2stroke, 2pull, 2stroke, 2 pull, 2 stroke)
7 x (25 easy/ 25 hard)
400 CD

4150m Total

Whew, now i;m caught up to date

Friday, May 26, 2006

Queen of Victoria

Morning swim at empire of

400 choice
100 kick wb
200 kick ws streamlined
500 fr ws

400 pullbouy
200 fr hard (2:45)
500 pullbouy
200 fr hard (2:43)
100 easy

4x50 (25E,25!)

200 Br kick

400 easy with snorkle

100 CD


Off to catch the ferry over to Victoria. Staying with Marty, racing sat morning sooke road race then hangout rest of the weekend. fingers crossed the ferry doesn't run a ground.

Graduation on tuesday!!!

Solid Day

good solid training today, felt good and strong.

Morning hills up 2nd and tolmie to the lights on 4th with campione 5x
kept pace with John on all 5.
Rode up around UBC and then over to Stanley for a 15 min tempo ride with Paul and then headed home for lunch.

Short swim at empire of:

400swim, 100 kick wb, 100 kick ws, 500 pull ws

4x200 alt pullbouy/fr conc on high stroke rate on 3mins
(these felt great, bp was high with core and high sr felt fluent. all 4 on 2:38-2:40)

4x50 with band and snorkle (again bp felt great)

200 WD


Evening Run of 10min WU
5x strides
4xpond loop (starting at 1st bench NCW) 3:53,:50,:47,:48 with 2:15 recovery
2x strength with lunges
10 min CD with ice bath

Tired right now but good day, blog it.

Wednesday, May 24, 2006

Back at Empire

Afternoon swim consisted of:

400 swim

300 kick various. (Snorkel works really well with no board streamlined kick, can really focus on body position)

500 pull with snorkel

2x100 8kip then 100 swim

3x500 swim (1st with pull bouy and paddles, 2nd free, 3rd with paddles) averaged 7mins taking it not hard but with some effort

200 IM to shake things up

300 cool down with snorkel

6x30s floating / tight core

3500m TOTAL

I'll really miss the UBC empire Pool...even with all of its currents and seagulls I really like swimming in it.

Ran just before dinner down Spanish banks

10 mins WU, 20 steady state (145-150 bpm), 6xstrides, 15 mins CD

Felt tired before the run, but its funny how once you get going sometimes you don’t feel the fatigue.

Tomorrow some hills with campione , should be a good push.


Day of rest, ran quite a few errands and more rest.

North Shore Tri

Woke up this morning and the legs felt a little empty, but eat a big breakfast, did some last minute adjustments to the bike and headed to north van.

Typical van race weather, heavy showers, mild.

Had a decent swim, drafted Valle for the first 600 or so, then passed and tried to push it. Came out in 9:15 for 740m about 40s down on McCartney and Jenkins.

Formed a group of three with Chater and Smith on the bike which we caught another guy to make four. The group was a little weak for me but I knew I couldn’t break away from it so tried to make the others work hard. Smith couldn’t pull very much but the other two did. We didn’t make or lose time on the leaders. Had to take the corners and transition easy as it was super slippery. The pack rode 29mins on a short 20k

Then the run, didn’t know how the legs would respond but had a quick transition and headed out. Amazingly with two days of bike racing the legs felt great! I “blew away the group” apparently from Blair, and had a 16:36 5k. Second fastest run split and good for third.

Overall really happy with the result. The running is coming along well. The cycle is strong enough. Swim needs to be still pushed. Making the chase group at nationals will be key to a good result.

Big dinner and max-relaxing.

Day 2 Enumclaw - Lay the Hammer down

Road race to finish things up today.

My cat had 64km with three times up the main climb of about 3km. Thats piddilly compared to the pros doing 140k with six times up the climb.

The race panned out well. On the second time up the climb, myself and another stronger rider broke away and attacked. We built up 2+ minutes by the time we got back to the base of the climb and then the show began. On the first pitch we matched each other. Then on the second, steeper pitch i made a move and he tried to get on my wheel but i picked it up even more and he couldn't hold it. I seperated myself from him and took the win by about a minute and a half. That earned first overall in the GC.

Should be able to move up a cat now.

Watched the cat 3 men, pro women and pro men race, well sort of. Jen and I were in the feed zone giving out bottles to the team. Very stressfull when the whole pack comes by and you gotta make out eeach rider and give him/her the right bottle.

After the pro men, packed out and made a run for the border. Traffic was better coming home and we made better time.

tomorrow we cap off the 3 day race weekend with the north shore tri.

Day 1 Enumclaw - The little Runt takes Me

TT this morning around 9 was a good course. Not so happy with my time of 15:04. I don't think i took the corners agressively enough.

The crit in the afternoon was 25 mins and with 2 laps to go I broke away from the group but one little guy, and i mean little like as in 13 or 14 sucked on to my wheel and stayed there no matter how much i pushed out of the turns. On the last lap i made him pull a bit, but on the last straight he took me by surprise and blew away from me with a sprint to the finish. Being beat by an 8 year old as Scott put it wasn't so great but turns out he has grown up racing track so there is some excuse.

Here is the Painfull sequence of the little runt taking me at the line...

uh oh!


feeling the hurt...

Watched the womens and mens pro crit in the evening. Man the pros are awesome. The acceleration some of them have is unbelievable. On the last lap the symmetrics team had 4 guys at the front and then let one guy go while clogging up the rest of the group. But this local legend guy responded and accelerated like i have never seen and chase the attack down, and took him at the sprint. Very exciting race to watch!!!!

Sitting first in the GC so far.


Had a short swim in the morning, nothing much or hard.

About 1500m or so.

Then packed up the golf, picked up craig, repacked everything and set off for the border.

Crazy traffic heading down on the outskirts of Seattle. So many people live in the states its crazy. To think Vancouver really only has the trans Canada that goes in/around it while Seattle has so many. Took us like 5-5.5 hours to get down there instead of 3.5.

Met Atilla and John at sign in and went for Mexican.

The rest of team we met at the motel in Buckley, just 4 miles outside of Enumclaw.

TT tomorrow and then the crit.....

Thursday, May 18, 2006

track workout


biked by car garage to balaclava park for a track workout

hot hot!

15 min warm up


5x800 with 1:15 rest (2:34,:33, 36,38,35)
3x 400 with 1 min rest (1:13,1:14, 1:13)

8 min cool down with 4 x strides and 2 sets of strength

worked a bit on in/out of new tri shoes

rode easy home


tried out a finis freestyle snorkel this afternoon. will take some getting used to as i kept swallowing water. Amazing how the design works on flipturns though as with centrifugal force it stays clear of water.

workout was:

400 free
200 various kick
200 pull bouy low with snorkel
200 paddles

3x(3x100 fr hard followed by 200 paddles strong)
focused on tight core and increased stroke rate.
100's on 1:30 , held 1:15-1:17, and 200 on 3mins

8x50 band only with snorkel
felt much easier with tight core.

200 cool down

thats all folks

Wednesday, May 17, 2006


this mornings swim was

1000 warm up (400free, 200 various kick, 400 pull bouy low)
200 paddles, 200 fr, 100 fast!
200 easy
10x100 IM on 1:45
8x50 band only
200 CD

30 min easy easy run with 6 strides

Tuesday nighter. Felt a little sluggish but was able to challenge for the prime. Rode 40 mins before and 30 mins after.

watched suns beat the clippers in double OT and then to bed

At Home

Mothers day!!!!

Made some huckleberry pancakes in the morning for everyone...mmmmm they were good with pure maple syrup.

Mhairi and Tim came by around lunch and then we had a big mothers day feast with a Ham.

Mums friend Anne is over which i think she is really enjoying.

Monday we all went down to the pool. Dad and I swam while Mum and Anne did aquafit.

Swam about 3km with

800 warm up
10x100 on 1:30
3x400 paddles, fr, paddles
cool down

Ran 50 minutes afternoon in the 30 degree heat with two 10-15 steady states.

Drove back to vancouver that night

Bare Bones

Left vancouver about 830 to show Nolan the way out and then hit the road to Penticton. The crowes nest highway was very quiet and i made good time.

Look around the bike barn then headed to registration. Got a 30min warm up ride in on the course and a short run. Strong head winds were blowing on the way out so positioning would be important.

first 5km run went well , started off slow and built into the first 2.5k loop. Finished with a split of 17:20.

Great transition making up two spots and then settled into the bike. Got passed by tom evans pretty quick and then eric simpson and hugh trenchard. I should have really responded to HT but I didn't. strong head winds and a large climb made the bike interesting and tough.

Also...coming around a corner on the descent i was greeted by the biggest snake i have ever seen slithering across the road. WHen i went by it totally freaked and i think i heard it rattle, god that would have been something , but probably my luck this year with races.

scott tremblay closed up on me as well near the end on the bike.

into the last 5km i was sitting 5th with ST close behind and a strong runner.

was able to hold him off and run a pretty strong last 5km i thought. Not sure of what the split was.

good race, good heat training.

Drove home to revelstoke that night exhausted. close to 8hrs driving and a race in one day is not something to do again i think,....

Friday, May 12, 2006

fridays with Mauyra

morning swim

400 fr focusing on tight core
300 kick. 100 board in/out, 100 pull bouy out head up/down, 100 streamline kick head down and head up. Head up is SUPER Hard!!!

300 Pull with pull bouy low , tight core

10x100 on 1:30 des 1-3. higher stroke rate but as a result had a higher stroke count. Felt tired in this set, wasn't easy like on Monday.

did some floating work with and without kickboard

4x50 hard on 1 min


30mins easy easy with 6 strides. Feeling a little better but not 100%

We'll see how tomorrow goes, not expecting a 100% effort gauging on my health right now.

you never know though......

pre race lunch Buffet at maurya with russ and JP. Two plates plus a double desert of indian rice pudding, yum!

hills and rest

felt a bit better this morning. no sore throat but felt more tired than usual. Have to take it easy the remainder of the week i think.

rode easy easy out to SFU to meet scott, john, and ryan. Did 3 hill repeats and was tired. Rode home easy easy.

3hr nap zzzzzzz

ya, that tired!

Thursday, May 11, 2006

sore throat...uh oh!

Woke up this morning with a sore throat and feeling very tired. Must have pushed myself to much in the past week and it is catching up to me.

Taking it very easy today doing nothing but groceries , reading, and hockey.

see how we feel tomorrow.

Wednesday, May 10, 2006

tuesday nighter round II

Had a private lesson with Derek Schoof this morning and it was well worth it. He is a really good swim coach and improved my stroke within an hour tremendously. My body position was sagging in my core because i wasn't using it while swimming. After making the adjustment wow i could feel it in my core. My pull was worked on as well and stroke rate was increased also. If i had the time i would join the pacific dolphins i think (the group he coaches) it would make huge improvements i think

Afternoon did a track workout at balaclava park. Nice place, never been before.

Solid session of :

15min WU


2x mile at 5:33, 5:37

2x800 at 2:33, 2:35?

5x400 at 1:11, 1:12, 1:13, 1:13, 1:10

Took 2:45 rest on the miles, 1:30 on the 800's and 1min on the 400's

Then did 5xstrides, 2xstrength

and a 7min CD with a bike home.

Had some nutella and toast and fruit and then headed up to UBC for the tuesday night crit. John scheske was there so i had a teammate in the cat 4 which was nice. Man he is a machine at sprinting he won the pream, and then i lead him out of the group on the last lap last corner to take the race. I felt i had a lot more control in that short race then ever, i guess it was staying near the front of the group that helped and dictating the pace. Sprinting is definitely not a strength for me, but maybe with some work i'll get it.

went to elwoods later on for some wings and drinks with JP, catherine and steph, but not to late as i was pretty tired from the long day.

Monday, May 08, 2006

double swim

Two swims today and i am exhausted



20x100 1-5 fr, 6-10 paddles, 11-15 fr, 16-20 paddles on 1:30 longcourse

600 fin kicking on back, sides, and streamlined front

400 cool down

4200 total


400 swim
3x100 8KIP fins followed by 100 swim
2x100 one arm fr with 100 swim
200 fr
200 pull bouy
4 x50 descend
300 cool down


Grand total 6.4k

Really glad i did the 20x100 set in the morning because it showed gains in my swim fitness. I remember doing 12 x 100 on 1:30 longcourse early before the ubc tri and being barely able to do it. This time i did almost double the distance and felt comfortable holding 1:18-1:22 pace. Feel strong in the pool. Went to talk with derek schoof (UBC swim coach) after the first swim and he is going to have a look at my stroke tomorrow am. should get good feedback. Making the chase pack in races like nationals and kelowna is a major goal for this season....Hoping this swim focus pans out.


Saturday - Did the warp speed time trial with blair out in abbotsford (20k) followed by a 30 min brick run. The TT went well. Cross wind was more of a head wind on the way out and then a bit of a tail on the way back. Finished in 28:07, good enough for second in cat 5. The winner was about 25:30 or so which wow is impressive. THough i would like to see how much faster i would be with everything totally aero. I mean with my setup the way it is now, i doubt my aero position is close to ideal

In the evening helped out at the Coquitlum Gala for the Allards, go to valet some pretty nice cars and enjoy a very nice dinner to boot, although was up quite late....

Sunday - Raced the Hatzic cat 4/5 course in heavy, heavy rain. Did i mention heavy rain? Some sections were actually fairly nerve racking with the high speeds and so much water every where. THe course had a good descent and good climbs. Felt great on first four laps on the climbs, felt good so i tried to pushed the group to catch the breakaway about 1min ahead. We dropped people but couldn't catch the break away and as a result on the last climb to finish i was last out of the chase pack. Oh well, it is a great workout and showed strength in my cycling.

Came back home to dry the clothes and have a warm bath. Then went for an easy easy 1hr run down around bc place. Couldn't imagine how bad it would have been running the marathon. In fact, as crazy as this is I actually cheered an older lady on making the home stretch down pacific at around 630 that means she was on the course for over 10 hours!! THere was some story behind her, i know because i remember reading it a couple weeks ago.

Watched zoolander and hit the sack


recovery for most of the day with a shorter swim in morning, except i forgot to blog it and now can't remember what i did. Funny how the memory goes right off graduating from ubc.

Went for all you can eat at shabushan with marty and collen. Always amazes me how a place like that makes money on all you can eat sushi and korean bbq. I mean i alone had about 30-40$ on regulary priced food, go figure.

Thursday, May 04, 2006

Beautiful Belclara

Today was a long ride day. Left the house around 10:30 and set off to Buntzen Lake. Made good time and reached the lake feeling strong on the climb. Then i decided to explore belclara park and white pine beach. WOW, in six years of living in Vancouver i don't know how on earth i had not gone there before. The place had smooth roads, no traffic and pristine wilderness. I made a number of stops, to take it all in, including stopping while trucking along over 40 which i don't like to do, but it was a must. Came back down Ioco road into Port Moody which was a nice route as well. Did two climbs of burnaby mtn. and then headed home on the bike routes. The ride was just over 4hrs and 110k. When i got home i was really happy i made the trip to balclara, it was just what i needed to add some variety into the training.

Had a nice big lunch and now some reading....Da Vinci Code, gotta get it done before the movie comes out!!

I could get used to this life you know, very nice.

Marty's Home

swim moring was
1100 WU
3x200 Des 1-3, 400 steady with Paddles
3x100 des 1-3, 200 steady with Paddles
4x50 des 1-4, 100 steady with Paddles

3x100 kick with fins on back and sides
4x50 kick 25 easy 25 hard with fins

400 CD

Afternoon Run

10 min WU with stretch
10 min steady at 160bpm
4x4min intervals around jericho park loop. 4:06,4:01,4:05,3:59
10min Cool down

Welcomed Marty home from Switzerland tonight. Went for dinner with his parents and friends down on the water. Had a some crazy stories about off-piste trips and touring adventures he had. Enjoyed some Martingy peach liqueor then bid adue.

Tuesday, May 02, 2006

Tuesday nighters begin

Morning Swim

200 kick
400 pull

1000 swim mid pace with negative split (7:30,7:20)

10x50 Band on :55

400 easy

8x50 build on :50

200 CD

little tired from yesterday in the arms

Run 45 mins Easy at 140bpm

Bike 20min warm up to UBC
Then raced first tuesday nighter in Cat4. Good effort, plenty left for final lap, finished 4th for a couple bucks. I think i'll try to go to those all this month, maybe try out cat 3.

Monday, May 01, 2006

wind and water

Spanish Banks up through to trails
Ran 15 min WU with stretch
strides X 5
Fartlek 1-3-5-7-5-3-1 at 160-165bpm with half recovery
20 min CD with ice bath and stretch

a lot of wind today, plenty of kite surfers ripping it up in the bay and wow it was really my first experience of feeling a tail wind push you along while running. Saw a beaver up close in the trails and got home with plenty of wind blown sand in my hair.

afternoon swim

400 swim
400 pull
2x(3x100 2drill,one swim) Drills: 8kip, one arm with fins
3x400 (pull paddles, swim, pull paddles) on 5:50 (5:30,5:27,5:25)
300 WD
3100 Total

1hr easy spin on trainer while watching oilers. whatta a third period!

Sunday, April 30, 2006

Hard Candy

Swapped over the cosmos onto cramer and went for a ride up to Horseshoe and back. Worked the rolls hard. Combo'd it up with a 40 min run down thru the beach to Granville isle and back. Ice bath and some stretching followed by hard candy.

Summer is on it's way!

Trucks and Triathlons

Drove down the highway to good old Delta for another early season race.

Swim went well coming out in 8:50-9 mins for 700. Smooth transition and shoe entries. First bike lap built into it quickly. Was losing slight time to leaders but under control. Then, then things got interesting. On the second lap at the one and only intersection on the course to turn thru, BAM! I get hit by a truck. Lucky to get nothing but cuts and bruises and one sore hip, but the bike took another beating. The new mavic's, used for the FIRST time, got busted along with the frame. Dissappointing not to have finished but good to be ok. Man those deltonians drive big trucks!

heres to hopefully my first and only encounter with a truck in a race

Went out later to blarney stone to soothe the pain.