Thursday, May 22, 2008

The Power of Words and Changes


Great race for me, great swim strong yet fluid. First onto the beach, but nipped at the mats for the preem. The long run along the beach and thru the hotel was killing me and as result i had to work hard on the first k on the bike to bridge up to the 4 others. Whaddya know 4mexicans and 1 Canuck, but this time the mexicans all worked their butts and we built a 3'30 lead coming into T2 on the mob. The run for felt lousy, but i stuck it out for 4th, best result to date!

A few race photos

Today i was reminded of the beauty of Revelstoke. Bebgie Glacier while running steady state, dont mind if i do, beats staring at elk lake (no offence elk). Training in the Stoke brings back a lot of good memories and certainly motivates me to get out the door. This afternoon i headed out with some wolfmother to do one of my favourtie running loops. When i got to the trailhead though i was met with backhoes and dump trucks. The resort expansion had taken away my loop, well it had tried. I made a detour thru the bush and caught on to it part way. Turns out there are now more trails now and I found a new loop to my liking. As well with the machinery being around i don't have to worry about grizzlies stalking me and taking me on as their new chew toy.

This weekend i will get in for some ow swimming at williamsons lake. Small lake, probably 600m long, but has the best head up sighting view you could want and a sunken viking ship to oggle at each lap. As well my Dad and I are headed to Armstrong on sunday for a century ride. Beautifull riding in pleasant valley and the salmon arm area.

Interior baby, once the snow melts its gold for training.


Saturday, May 10, 2008

Mark Visser Big Wave Surfer 2:20m -ve Breath Hold Swim 50m

This is the type of training that needs to be done before my next big wave race.

I for Intensity

This week has been very intense. Intensity is the theme right now and actually volume isn't too far behind, we're looking at about 27hrs.

Two hard runs this week totaling 20km at race pace or above. First was a 10k tempo of Elk Lake on Tuesday (33:49) and then 9x1km last night on the track.

Two solid rides with 8x the Durance Climb. That was possibly my favourite cycling workout to date. Before the workout i wouldn't have thought it possible to big ring the climb, but half way thru the set there you are 53x17/19. Today we had 6 loops of the west saanich/wallace loop on the board at a "steady" effort. Two heat roller rides this week, no hands has now been accomplished.

Swimming has been typical for this week. Speed on tuesday (40x50 ez/hard), draft packs on Wednesday (8x300), TT on Friday, Steady Saturday.

Monday was a great day where Stevo, Scotty and I volunteered for PacSport at Cordova Bay Elementary. The School had their annual sport expo where the kids get to meet high performance athletes in the region (swimming,rowing, lacrosse, triathlon, diving...) We had the kids run thru a mini triathlon that included a swim cord swim, roller derby bike, and aerobic step run! The kids all had a great time and we did to. Even the elk lake Triathlon Monster made an appearance for the kids. See the picture below, it is a little blurry as the cameraman was shaking in his booties.

Friday, May 09, 2008

The Commuter vs. The Weeknight Warrior

I've seen this confrontation take place many times in my years of riding a bike. Sometimes i'm watching it unfold, other times i'm in the ring itself.

A lot of people have seen this or had this happen to them and share similar feelings regarding the "commuter leach effect" that happens on a street near you!

In this side of the ring we have THe COmmuter. The Commuter rides to and from work on his bike along the absolute shortest route. He/she is always looking to save seconds on the commute and will suck anyones wheel to set a record for there commute time. They go hard for basically 30 minutes, no warm-up or cool down. Out the door and straight to tempo folks. The Commuter is typically riding a touring bike usually outfitted with the following gadgets:

- paniers
- bell/whistle/horn
- OVERSIZED aerobars
- gel padded seat cover
- lights that are always flickering
- dental rear view mirror attached to helmet
etc. etc.

On the other side of the ring we have the weeknight warrior. The WW may commute to work but does most of their riding after work or perhaps on an early end to the day. They perhaps get in 3 hours during the week and then pump out 10hours on the weekend. The WW rides a true road bike anywhere from midline to top end.

When the two aforementioned riders meet eachother on the road this is what usually unfolds.

1. WW comes up on Commuter from behind traveling somewhere between 5-10km/hr faster than Commuter.

2. WW passes Commuter

3. Commuter doesn't think twice about it and immediatley jumps onto WW wheel

4. WW hears Commuter heavy breathing behind him/her

5. WW increases speed

6. WW increases speed

7. WW increases speed

8. WW sprints

9. If Commuter is still on wheel then WW turns off of main route or accepts Commuters presence

10. WW lets a fart rip

On thursday this week i saw a classic example of this happening on the Pat Bay Highway. The WW was suited up in discovery kit and the Commuter was in grey sweat pants in the aerobars drafing his butt off. I didn't see the end result but there was a hill coming up and hopefully the WW made his move there.

Last summer after a Lochside Run I was driving home and saw my coach with a commuter on his tail. I slowed down, rolled the window down yelled " PK drop this guy Man!"

So on your next ride if this happens to you, my best advice is to really blow by the commuter with a lot of speed to prevent any confrontation from arising.

Wednesday, May 07, 2008

JUniour Carnage

Finally i find a home video from Mazatlan of the swim. This looks like the juniour women's race. Not great footage of the waves but it is a start. Hopefully some better ones come up soon.