Tri 226 - Weekend Warrior to Ironman

I'M BACK!

2013-07-21T18:49:00.000-07:00

It has been WAAAYYYY too long since I wrote about my training and racing... since February 2nd to be exact. That is almost 6 months ago, time to get back on the wagon!

I have been so busy these past few months juggling school, work, training, racing, social life, family, etc. The list goes on. I am not the only person in the world who deals with these difficulties, frankly, I would guess that any long course endurance athlete falls victim to time management nightmares. I believe that is one of the best traits of most successful endurance athletes - organization.

In the past six months, I have raced 5 times. These 5 times have been nothing but my best efforts. I have had 3 podium finishes (2 x 1st place, 1 x 2nd place), eighth place in a fun run, and I experienced my first DNF at the marathon. Thus far, this season has been a great learning curve and I cannot wait for the finale of my season - Muskoka 70.3.

Steve Crossman, a fellow triathlete from afar, introduced me to the 'mecca' of all training places in the Ottawa region - Gatineau Park. I have been there 3 times in the past two weeks because it is one of the most amazing (and excruciatingly painful) persistent hill climbs. It is the best place to train for a hilly course (Muskoka being one of those hilly buggers). The best part is that every time I go I get a little faster, a little stronger, and more confident.

That's all for now; trying to keep it short for now so I continue to write. I have tonnes of training and eating to do!

Tour Of Sufferlandria - Complete

2013-02-03T13:55:00.000-08:00

The past nine days has come to an end and trust me - my legs are the happiest they have been since 2 weeks ago. They were screaming in pain today but I managed to pull through. Each day I would wake up stiff and not able to move like I used to be able to. When I started to spin before each workout, it took progressively longer for my legs to wake up. However, today seemed easy as I had one thing in mind - one more video and I am done. Below is the last 4 stages of the Tour:

Stage 6 - The Wretched + The Long Scream

Ride Summary

Stage 7 - The Downward Spiral

Ride Summary

Stage 8 - There Is No Try + Revolver

Ride Summary

Stage 9 - Local Hero

Ride Summary

Summary

The Tour Of Sufferlandria was the first of its kind, and I really hope it is not the last. I had the greatest time these past nine days. The commitment to complete such a tour took a lot of convincing some days. It was really tough, but I knew it would pay off in the end. From the original 1024 registered riders, only ~530 riders remained on the final day. A drop of just less than 50% of the total riders completed this event - demonstrating just how tough the tour was.

If anything at all, I can successfully say I came out of Sufferlandria alive. Here is a summary of the past week:

Total Distance: 390km
Average Power: 330 Watts
Total TSS: 1150
Total Calories burned: 11 942 cal

But that is not all, here is a list of my new personal records I set throughout the torture:

20 Minute Record: 363 Watts
30 Second Record: 591 Watts
20 Second Record: 636 Watts
10 Second Record: 661 Watts
5 Second Record: 702 Watts

Finally, a big thank you goes out to TrainerRoads and David, the creator of The Sufferfest Video Series, for putting out an amazing contest. I know it has been a blast and I will register for any upcoming tours. Also, congratulations to all the fellow riders who took this tour on, we all know exactly how to suffer.

Keep a lookout for the grand prize winners - hope I get something good!

Click here to see more about the Tour of Sufferlandria.

Tour Of Sufferlandria - Stage 3-5

2013-01-30T07:59:00.000-08:00

A lot has happened these past few days regarding my venture of the Tour of Sufferlandria. Firstly, 3 stages have gone by and my legs are killing. I honestly think a musician could supplement my hamstrings for a guitar. Nevertheless, each leg of the race truly shows me just how strong I am mentally and physically. I have pushed past barriers like never before. Here are the recaps of the past 3 stages.

Stage 3 - Extra Shot & Fight Club

I have never done either of these videos... and there is a reason for that. Extra Shot was created as an addition to any Sufferfest video. If by the time you finish one of their 11 other videos and you still have some gas in the tank, then you tag this on after. The reason - pure suffering.

Ride Summary

After I pushed myself through this 20 minute interval, I began my first attempt at Fight Club.

What is the first rule of Fight Club?

1st RULE:You do not talk about FIGHT CLUB.
2nd RULE: You DO NOT talk about FIGHT CLUB.
3rd RULE: If someone says "stop" or goes limp, taps out the fight is over.
4th RULE: Only two guys to a fight.
5th RULE: One fight at a time.
6th RULE: No shirts, no shoes.
7th RULE: Fights will go on as long as they have to.
8th RULE: If this is your first night at FIGHT CLUB, you HAVE to fight.

All rules applied to this race except rule 6. True suffering.

Ride Summary

Stage 4 - A Very Dark Place

This is by far the eeriest video I have ever succumbed to doing. Throughout the painful climbs, this demonic voice laughs, and at the right times. I will be suffering beyond belief and this cackle will begin in the background. To the creators of this video - congratulations. I quite literally feel like I must push forward in order to get away from the psychopath. I also pushed 4 new personal bests - one being a new 5 second record of 703 Watts.

Ride Summary

Stage 5 - Angels

The title of this video makes one think that it is an easy ride. What can be painful from angels? Right? Wrong. The name is foreshadowing of how much pain you'll endure. You will be broken time and time again until you start to see angels guiding you to the light. This workout made me really second guess this tour and why I am suffering day after day. To prove I can. The last interval of this workout is up one of the most iconic hills on cycling - Alpe d'Huez with the last 20 seconds being an all out sprint.

Ride Summary

I am over the hump and 4 more days of suffering. In total, 6 more videos... which means the next two days are back to back videos.

Shut up legs. Pain is relative.

Tour Of Sufferlandria - Stage 2

2013-01-27T13:55:00.001-08:00

The dogs were set loose and they had one mission, to hunt me down. Today, I pushed through adversity and showed those howling dogs who was their master. If you have absolutely no clue what I am talking about, then you have never tried The Sufferfest Video - The Hunted.

It is a great workout with two intervals; 20 minutes at FTP with some bursts followed by 10 minutes at just below FTP (somewhat sweet-spot) with 5 progressively longer sprints to finish it off. Lets put it like this, my legs were screaming the whole way.

My favorite part of the video is when you are climbing one of the hills and a prompt comes on screen saying "Lance looks like he is in some trouble." If Lance is in trouble, then the average rider will be tearing in agony.

Throughout the video, whenever the chase pack gains closer on you, the audio cuts out and you hear dogs howling. This is a simple video/audio editing trick, however it makes you truly switch into high gear and keep pushing up those dreadful climbs.

Ride Summary

Day 2 is complete, and I have still maintained my intensity at 100%. Heck, I have even set some personal bests for 20 minute average powers. New PB is an average of 363 Watts. That is going to be tough to beat...

Tomorrow - 2 workouts. 2x the pain.

Tour Of Sufferlandria - Stage 1

2013-01-26T13:20:00.002-08:00

The first leg of the online cycling tour, the Tour of Sufferlandria, started with one of their longest videos - Hell Hath No Fury. Let me put it like this, they are right. This video pretty much takes you to the gates of hell and back twice. The two 20 minute intervals that are full of bursts and never dip down past your FTP truly make you question your insanity. Not to mention, the video is a montage of professional womens cycling races so it makes the most macho of men feel like wimps.

Needless to say, I have completed stage 1 of the Tour with keeping my intensity at 100%. My goal for the next 9 (now 8) is to keep the intensity at 100% and not drop it at all. I know this will be a killer around day 5, but I have made this my goal. Hopefully my legs do not fail me early...

Here is the graph of my ride to hell and back:

Ride Summary

Tomorrow - Stage 2 - The Hunted. I believe Lance Armstrong makes an appearance...

Tour of Sufferlandria

2013-01-08T18:09:00.001-08:00

If you have followed my blog in the past few months (which has not had that much activity) I have become insanely passionate about the Sufferfest cycling videos and its incorporation into TrainerRoads. Well, they have once again cured my itch for more with:

The Tour of Sufferlandria

The worlds toughest indoor cycling tour

What is the tour? Nine days of hell starting on January 26th, 2013. Over the 9 days through Sufferlandria, one will perform 12 of The Sufferfest Videos. What makes this worth the torture is that if you have the TrainerRoads Software, you are eligible for prizes including an iPad mini! Not a bad way to get some training in in my opinion...

For more information and to register, click here.

Free Swimming Workouts

2013-01-02T13:46:00.003-08:00

Before I introduce this - I want to confirm that I am not one to give any advice on swimming besides the fact that one should practice, practice, practice. I was not born to be a fish, nor will I advocate proper swimming technique as I have never had one-on-one professional help, however have gained lots of quality education from the competitive swimmers apart of the University of Ottawa Triathlon Club. Without them, I would have been swimming countless hours of freestyle without implementing drill work. Thanks to all of you!

If you are like me, you show up to the pool and decide your workout right there on the spot. You might not even have an idea on how to structure a swim workout. Don't worry, everyone has to start somewhere (even me). So, I bring to you my finding of the day: 100 Free Swimming Workouts.

This website is super easy to navigate and takes no time to find a workout suited to your needs. The workouts are categorized into 5 groups: Beginner, Intermediate, Advanced, One Mile, and Open Water Preparation. Furthermore, each workout is described by its primary goal and the total amount of yards are given in the last column. Head on over to the website to find out more. It takes the guesswork out of swim training - for free.

100 Swimming Workouts

Santa's Bag of Triathlete Goodies

2012-12-30T16:16:00.001-08:00

So Christmas has passed and Santa was good to me for sure. My Christmas pretty much encompassed the sport that has become my second life. Below is all the present's my many Santa's got me :)

Timex Global Race Trainer Watch

This watch is amazing considering all the features it has. My major concern for 2013 was pacing and this watch will make sure I stay on it with its built in GPS. Furthermore, it can be used during each leg of a triathlon as it is water resistant and has a multisport feature that is more than ideal. This feature allows me to setup up a desired brick workout, and easily transition from one different page on the watch display to the next sport. I cannot wait for the snow to melt so I can take this bad boy outside.

Synergy Endorphin Wetsuit

Somehow Santa knows my size exactly because on Christmas morning I tried this on and it fit like a glove. Unfortunately I cannot tell you exactly how great this product is, however I can tell you that it 'forces' your body into a proper alignment for the freestyle stroke. On the tag/warranty card it stated that this suit may not feel right vertically as it is meant for horizontal positioning... interesting feature.

Aqua Sphere Kaiman Goggles

I was suffering from irritation and rubbing around my eye sockets from my previous Speedo swim goggles so Santa decided to hook me up with some new ones. Lets put it like this, Aqua Sphere knows exactly what they are doing when they design goggles. They have absolutely no plastic pieces near or around your eye socket - just rubber. Not only does these goggles give you more peripheral vision, they are so comfy I could wear them everyday. I would classify these guys as the Audi of the swim goggle market.

4 GB Waterproof MP3 player

Last, but not least, is my brand new companion for solo swim workouts. I do not enjoy my swim training and I find myself looking at the clock more and more hoping that I can get out of the pool sooner rather than later. My new toy from Santa is this little Chinese Gem (as that is where they come from - no manufacturers name on the box) that will keep me focused the whole way through my swims. The countless laps will breeze by with this mp3 player that came with waterproof earbuds with interchangeable earbuds so you can get a secure fit. Furthermore, you can even strap this mp3 player to your goggle strap and it will not go anywhere.

The Suffering has Begun

2012-12-05T06:32:00.003-08:00

The winter is approaching and I will confess - I am not a die hard outdoors-man. As soon as the temperature dips into the single digits, I seem to find myself training inside more and more. It is due to combination of the frigid temperatures and the quality of workout. Personally, I find I am capable of greater workouts inside from late fall to early spring. I do not think the people who run outside when it is cold are crazy - it just does not pick my fancy. Rather feel my fingers and toes constantly…

ANYWAYS… So now that I have become a hermit for the season, I needed new ways to stay motivated inside during the countless hours of training. This is my first season of owning an indoor bike trainer (my beloved Cycle Ops Super Magneto Pro) and so I have gained the opportunity to consistently train on my bike. Furthermore, it has given me many more opportunities to train since I do not need travel. Bonus!

My indoor cycling has been accompanied by the amazingly cheap workout software TrainerRoads. It has been my training buddy and my support. TrainerRoad’s premade workouts have been having me push my boundaries time and time again, and breaks up the monotony of just ‘spinning’ my legs for extended periods of time.

Not only does TrainerRoads have hundreds of structured workouts to choose from, they have created workouts to coincide with video workouts. Primarily, TrainerRoads have integrated The Sufferfest – a compellation of workout videos utilizing real footage of international cycling races. The name of series explains the torture you endure.

“At Sufferfest Studios, we make the hardest, most exciting, most get-on-your-bike-and-suffer-your-ass-off cycling training videos in the world. And we strive to deliver the best customer service in the industry. The Sufferlandrian community deserves nothing less.”

Trust me, they do just that. I have obtained the series of videos and let me tell you, they will make the strongest of riders quiver. I have even questioned my efforts during previous workouts - like as if I may not have been trying hard before. The seamless integration into TrainerRoads allows riders to have target powers to attain for the variety of intervals. Furthermore, the on screen prompts during the video make you dig deeper. The official race footage that Sufferfest Studios uses for all their videos make the experience far more realistic than any other workout I have done.

I recommend you check out TheSufferfest series – your workouts will never be the same again. They are the definition of suffer. Their slogan says it all:

"I will beat my ass today to kick yours tomorrow."

Here are links to my first two Sufferfest Sessions, and the will not be my last!

Revolver

Angels

Review: TrainerRoad; indoor cycling software

2012-10-09T17:22:00.001-07:00

It’s raining outside and you had planned to venture out for a long bike ride, one’s first instinct (rather mine) would be scrap the workout and try tomorrow. My first answer to combat this dilemma was to purchase a bike trainer. I did just that - foraging through Ebay, Craiglist, and multiple local online classifieds to obtain the perfect indoor trainer in my price range. The CycleOps Super Magneto Pro became my new way of combatting my missed workouts since living in Canada comes with such haphazard weather patterns.

After about 4 weeks of using my indoor bike trainer on rainy days, it became a chore. I dreaded spending even 30 minutes starring into the abyss or watching a movie for the 3^rd time while I pedaled aimlessly. After reading up on ways to battle this indoor hypnosis, I stumbled across TrainerRoad, a piece of software that has made indoor bike training my main routine!

TrainerRoad, designed and created by Nate Pearson and Reid Weber, has much to offer to the cycling and triathlon community on a budget (pretty much all of us!). Upon opening their website, they demonstrate how easy it is to setup and use with a 3 step process. Provided you have a laptop, an ANT+ USB stick, and an ANT+ product such as a heart rate monitor, speed/cadence sensor, or power meter, you are ready to rock and roll. Additionally, there are three ways to workout with their assortment of over 300 pre-designed workouts which are categorized on their website based on duration, intensity, interval duration, training zones and type. The three ways TrainerRoad’s workouts can be customized to your physical ability is through heart rate, a power meter, or their patented Virtual Power. Since the workouts are designed based on percentage of Functional Training Power (FTP), each workout is unique to the user and will cause sufficient physiological stress to meet the goals of the workout. Your FTP will be measured whenever your conduct the 8 minute or 20 minute FTP test workout in conjunction to your lactate threshold heart rate. This is such an impressive feature alone – but wait – there’s more!

If you do not have the money to dish out for power meter, which can cost upwards of $3000 for top of the line, you can invest in a $35 Garmin speed/cadence sensor to compliment your ANT+ USB stick and use their patented Virtual Power. They have designed power curves specific to the trainer you use that calculates power based off of data obtained from the speed/cadence sensor. Although I do not own a power meter and cannot say how accurate it is, I can however say that it will serve as a means of monitoring progression during the winter months even if it can’t dish out your actual power. All this for such an affordable price...

So now I have a measurement of power to work off of during the winter months and rainy days – AWESOME! But what about the boredom associated with riding inside? Well, if you are not busy watching what the workout has you doing (IE: intervals, hill repeats, low cadence, sprints, etc), you can load up a video in the background and have the software overlay a small portion at the bottom of the screen. If you are watching a widescreen movie, you do not miss a piece of the action at all!

After you finish your workout, all your data is nicely organized on their website for future review. Additionally, you get awarded badges as your progress in your riding potential. Not only can you track your progress, whenever your workout pushes you past previous bests, you get rewarded with a virtual badge! Below is a screenshot of your Career page and how it monitors your workouts.

The Career page of your TrainerRoad account

Not impressed yet? You can also review a workout right after and look at all the data recorded or uploaded it to a 3^rd party software such as TrainingPeaks. The post workout data is a graphical representation of your workout including power and heart rates. Additionally, tabs at the bottom open up different tables outlining your various training zones based on heart rate, power, and your bests performances during the workout. Also, if you mouse over an interval, it is highlighted in the graph as demonstrated in the screen shot below.

Workout report for my most recent ride - Gemeni.

This review is not even close to encapsulating the feature rich TrainerRoad and where it plans on going. There are workout plans ranging from novice to advance riders which will leave the guesswork out of choosing what workout to do (which is a problem I have run into many times). You can check out other users and previous rides they have done on the website. They have worked hard with TheSufferfest.com and have implemented video workouts, a feature I have yet to try but wish to in the near future. Just pop in the video and prepare to enter the Pain Cave. There is an active Support and Feedback section on the website where people can propose new ideas and others vote whether they would like it or not.

Future features include a Workout Creator which should be released soon. This would allow users to create their own workouts or edit previously existing workouts to their liking. Furthermore, there have been talks of multiplayer support in the Feedback section and that would be such an amazing feature that would set this software in line with Tacx Virtual Reality Trainer but at a fraction of the price, a very small fraction.

The reason I have neglected to say the price of this software is because it almost feels like highway robbery. For $10 a month, you get all the features I briefly outlined and so much more. If you do the math, it would take 5 years of using TrainerRoad to buy the cheapest power meter on the market, but you wouldn’t have such amazing software to combine with indoor riding. Did I mention it is $10 a month?

TrainerRoad is the best cycling software by far and will continue to raise the bar for any software that wishes to take it on. It may have been an idea just a few years ago, but it has grown into a stable and powerful software that will make any cyclist improve in no time. Thank you Nate and Reid for creating this strong training tool that has become a vital asset to my training. No more missed workouts!

For more information on TrainerRoad, please visit their website by clicking here. Trust me, for $10 a month, you cannot go wrong.

Ali'i Drive: Strength

2012-10-02T14:32:00.001-07:00

What does it take to be an Ironman? What does it take to be competing in Ironman World Championships this year in Kona? Will power? Determination? Perseverance?

This segment from Ali'i Drive provided by Ironman showcases interviews with some of the biggest names in the long distance triathlon world including Craig Alexander and Andy Potts and what they define as strength. I have watched it over 5 times since it was released, and it still makes me want to go out and train harder. How do you define strength? I agree with Craig Alexander, its all mental - in more ways than one.

Army Run 2012 Recap

2012-09-24T19:06:00.002-07:00

It was another successful year for the Ottawa Army Run 2012 with over 8500 participants tackling the Half Marathon. The race started at 9 am the starting line was littered with runners of varying capacity. The start of the race was initiated by the firing of massive cannon that let off a noise that could even be heard by the deaf. The participants flooded out of the starting gates to embark on 21.1 kilometers of endurance, strength, and will power.

There are two reasons why I take part in this race. For starters, I love the cause and the atmosphere. I take part in it yearly now to demonstrate my admiration for our Canadian soldiers who risk their lives every day for us. My second reason is because I love the course itself. It is challenging with multiple rolling hills, a minor venture through Rockliffe Parkway, and you finish along one of the longest skating rinks in the world; the historic Rideau Canal.

This year, I planned on analyzing my race through recording my time per kilometer and my heart rate consistently. Unfortunately, at the start of the race, my heart rate monitor slipped down my chest and to my abdomen where it became useless. Unfortunate… but life goes on and I decided to maintain my decision to monitor my time per kilometer throughout the 21.1km run. Below is a graph of my pace per kilometer which I recorded in a rudimentary fashion. Each kilometer was recorded as a lap, therefore there should be 21 laps in total (the last lap was actually 1.1km since I passed the finish line). Additionally, I did not see the 1 km and 8 km marker so I divided the entire 2 km lab by obtain an average pace for each distance.

As one can see, I started out too fast and burnt myself out for the remainder of the run. I was fatiguing at a pace of about 3% per kilometer throughout the run. Furthermore, the first 3 km were ran into a headwind which did not help my case much either. Not only was I running to fast, I was pushing myself into a strong headwind. Two things of which indicate imminent doom in the endurance running world.

Slowest Kilometer 04:22

Fastest Kilometer 03:35

Average Pace 04:03

Furthermore, my fastest pace was during the initial 2 kilometer, and it may have been faster than that during the first kilometer as I did not happen to see the 1km marker and this pace is an average over the first 2km. My average pace is quite nice at 4:03, about an 11 second decrease from last year. Although this is an improvement, I wished for more but many factors influenced this including my many races, and an existent injury which impeded on my training.

What can I learn from the data I have obtained from the run? I need to slow down at the start so that my fatigue rate is as close to zero as possible throughout the entire run. I need to hold back and settle into a nice pace which I can maintain. Unfortunately I have yet to do that in a race from what I can tell. I did manage to come 61^st overall out of 8701 runners as reported by Sportstats.com so I should at least be excited for accomplishing that. Furthermore, I completed this run with a nagging injury to my lower left leg which I believe is muscle strain to my flexor digitorum longus... one of the muscles which are involved in ankle inversion.

How much do you eat?

2012-08-25T14:09:00.000-07:00

In a recent article published on Competitor.com, Professional triathlete Jesse Thomas, CEO of Picky Bars, shares a summary of his food journal he kept over 7 days. Here are some of the numbers he showcased:

Total Training Hours for the week: 26 hours
Average Daily Caloric Intake: 5 900 cal
Smallest Intake: 5 400 cal
Biggest intake: 6 500 cal

What shocked me the most initially was the amount of energy he was consuming on average. I figured that he must be gaining weight because those numbers are considerably high. I did some math to see if he would be theoretically in a positive energy balance and this is what I came up with. (Remember these are just estimates and not direct calculations) :

Resting Metabolic Rate: ~ 2000 cals*
- The equation used for calculating the Resting Metabolic Rate is defined here.

Energy intake required for week: ~14 000 cals
- energy required to maintain basic metabolic functions and weight if he all sat around the house all day

Total weekly energy intake: 41 400 cals

Excess energy: 27 400 cals

Energy consumed in training: 25 400 - 31 700 cals
- This calculation is based on his average oxygen consumption during training is 60-75% of his estimated VO2max (67ml/kg/min). Unfortunately, without knowing his true maximal oxygen consumption, nor his training intensities throughout the week, this value is an average of professional triathletes. However, it is not unlikely to see an athlete of his size expend 1000-1200 calories per hour at moderate intensities.

Energy balance at end of week: -2000 cals to 4300 cals
- Red denotes negative energy balance while green denotes positive energy balance.

As one can see through the math done, his energy intake should account for his energy consumption. This is crucial for endurance athletes as any tip of the scale in either direction can be costly. Unplanned weight gain can slow you down while weight loss may cause you to loose muscle mass.

The most shocking part of these findings is that if he was not consuming the excess energy through physical activity, he would have gained almost 8 lbs of weight during that week alone!

This would be an interesting project for myself to undertake for one week during base training of the winter. I would love to crunch the numbers and see if my intake is matching my consumption...

Running on Empty - Runner's World

2012-08-09T06:53:00.001-07:00

Many people assume that weight loss is inversely related to becoming a faster runner. How it may be true that shedding a couple extra pounds may make you faster, just like making a sports car lighter, it needs to be done in a smart manor so that no harm is done to the body. In a recent article published on Runner's World, author Caleb Daniloff explains disordered eating and how it can impede on ones athletic abilities. Disordered eating varies from the eating disorders since food intake is not manipulated to combat depression or underlying psychological issues. Disordered eating is characterized by the elimination of food groups in ones diet, the replacement of meals with smaller ones, constant weighing, and compulsive exercise or feeling the need to exercise after having a 'cheat meal.'

Caleb also recounts people's stories while the suffered from disordered eating. Below is an excerpt of the recounts for Proctor, the captain of the Boston University Cross Country team:

A junior U.K. champion in the 800 meters, Proctor was recruited to BU on scholarship. Tall and naturally slim, after touching down in Boston in fall 2004, he embodied the "freshman 15," and then some. By mid-November, his weight had gone from 145 to more than 160 pounds. One day, Proctor's coach ribbed him about his affection for American cuisine.

"It was totally innocent, the way guys joke with each other," Proctor later told me. "But then I thought about it. My clothes don't fit the way they used to. And once I weighed myself and processed it, I felt like a failure. If putting on weight makes you slower, then I'm letting the team down. I'm failing at my job."

So just like that, Proctor all but cut out breakfast and lunch–disordered eating. "Any food that had very low to zero fat got a check mark," he says. "Anything that had more than one or two grams of fat per serving was out. Fruit was on the list until I found it had really high sugar."

He worked himself down to 500 calories a day, and within a couple of weeks, he'd shed almost 20 pounds. Not for a second did he see this as abnormal. "Track is so focused on numbers; you run your repetitions at this time, your recovery at this time," he says. "This just seemed like an extension of that."

Proctor was determined to break a school record, and every hunger pang confirmed his dedication to that goal. Soon, he was seeing the shaved-down numbers on his stopwatch. Like a greyhound chasing a mechanical rabbit, he kept pursuing that next ounce, that next half pound. By mid-December, the six-foot freshman stood a gaunt 133 pounds. Still, he scrutinized his reflection pinching a quarter inch of skin, convinced it was fat.

To read the full article, click the link below.

Running on Empty - Runner's World

Ironman TV Show - Episode 1

2012-07-18T13:00:00.000-07:00

4 Ways of Improving Aerodynamics on your Bike

2012-07-15T16:58:00.002-07:00

Cycling is more than just mashing the pedals one after the other. There is a science behind efficiency on a bicycle and it can be explained through physics. Elite triathletes such as Simon Whitfield and Craig Alexander do not just spend endless hours on their expensive bikes becoming efficient, they have some aid from science.

The optimal goal of any triathlete is to be as efficient as possible and to decrease overall energy expenditure. They can do this through proper technique and strength, however some efficiency can be bought if you desire. By understanding aerodynamics with regards to cycling, one can make subtle equipment changes that can shave time of your bike time. Firstly, I will outline the fundamental property of aerodynamics with respect to cycling which may seem all too familiar.

Drag
Drag is the force acting in the opposite direction on a solid object. The goal of increasing aerodynamics is reducing ones drag. As you and your bike are moving, you are constantly colliding with air particles. If the contours of your body to not facilitate the movement of air particles to the opposing side of your body, you have increased drag. Drag can be influenced by 3 things:

Frontal surface area
Surface texture
Shape of the object

By improving one or all of these areas, one will become more efficient on the bike as it will take less energy to travel the same distance. So how do we go about manipulating one of these? Here are 4 ways to improve ones efficiency during the bike leg and increase your potential for a stronger run thereafter.

1. Proper Bike Fitting

Seems simple enough, but some riders skip out on this which may be the limiting factor in their performance. Bike fittings are usually free when you purchase a new bike or can cost you anywhere from $100 and up depending on the specialist conducting the fit. Proper fitting can improve your efficiency during every pedal stroke and improve aerodynamic positioning, just be sure to ask the technician!

2. Aerobars

Whether you purchase clip on aerobars or a full assembly with a base bar, aerobars can decrease your drag be reducing your total frontal surface area. I highly suggest getting a bike fitting after purchasing aero bars as your riding position will change drastically, perhaps increasing your energy expenditure.

3. Aero Helmet

You may look like an astronaut wearing one of these, but it will surely be one of the most rewarding when looking at its value. Costing anywhere from $200-500 for a decent aero helmet, it can decrease your drag by almost 8% which is equal to a savings of 35.2 Watts (Sidelko, 2007).

4. Thick Rim Wheelsets

These wheels are designed to slice through the air and reduce the amount of turbulent air flow. Costing as low as $500 for a used set (and I mean truly used), they can be another means of decreasing drag and increasing aerodynamics. However, this modification comes at a price. These wheels are great in still air or a headwind, however If you have a deep rim wheelset (50-100mm) then you may suffer being blown over in crosswinds. For greater detail on the advantages of aerodynamic wheelsets, I refer you here.

5 Superfoods for the Endurance Athlete

2012-07-07T14:14:00.002-07:00

When training for any type of sporting event, the equation for results is identical. It follows a simplistic balancing act of 3 components; Nutrition, Training, and Recovery. An imbalance in any of these compartments can be harmful to ones overall fitness and performance.

In my personal opinion, the most important components for optimal performance are recovery and nutrition. After a long, hard race around a track in a Ferrarri, is it best to refill the tank with ethanol fuel and not let the engine cool down? Or is it best to fill up the gas tank with high octane fuel and check under the hood for any necessary adjustments? Through taking the extra time to allow any damage to heal and refueling your tank with quality sources, you can increase your potential performance gains.

You are what you eat is the honest truth. So today I am going to present to you 5 Superfoods which can be added your diet to increase recovery and performance.

By definition, a Superfood is highly nutrient dense, may contains phytochemicals, and has health related benefits. They usually contain little to no negative health consequences such as high fat content or ingredients which are difficult to pronounce. The 5 superfoods listed below form naturally in the world (not artificially made) and can be found at local grocery stores!

Ginger

Raw ginger root

Ginger has been shown to reduce inflammation, increase circulation, and aid in digestion. The major seller to an athlete is its power to reduce inflammation - a physiological process every athlete battles. Futhermore, ginger increases circulation and reduces the absorption of bad cholesterol (LDL) by the small intestines. This white stalk can be found in grocery stores raw and be used as an ingredient in salads and dressings. Also, ginger can be found in drinks (Ginger Ale, Ginger beer) however the added sugar and alcohol content are not too beneficial.

Maca powder

Maca

The major role maca plays is in hormone regulation, specifically the adrenal glands. This natural supplement helps to relieve stress in the body, allowing to recover better and faster. Maca powder contains important micronutrients such as calcium, vitamins B1, B2, and B12. Furthermore, it contains fatty acids which assist in the functioning of the immune system. One teaspoon of Maca powder a day may keep the doctor away.

Chai Seeds

Chai seeds

The origins of the use of chai seeds for endurance energy dates back to the Mayan hunters during their long treks. In 1 ounce of generic chai seeds, there is 9 grams of fats, 12 grams of carbohydrates, and 4 grams of protein equaling 137 calories. But wait, there's more! Not only are chai seeds packed with energy and 11 grams of fiber, they normalize blood sugar levels and prolong hydration. These seeds can carry up to 10 times their size in water allowing for greater retention of water and electrolytes.

Quinoa

Quinoa

Quinoa and chai share similar origins as fuel for hunters and warriors during prolonged bouts. In addition to its high energy content and potential to increase stamina, it is also a complete protein containing all 9 essential amino acids. Furthermore, it contains high levels of folate, magnesium, phosphorous, iron and thiamin making it one of the best grains in the world for endurance athletes as a substitute for rice.

Kale

Kale leaves

This leafy green sure packs a punch. Kale contains antioxidants which halt the formation of free radicals during aerobic exercise. It is high in iron which is vital for the formation of hemoglobin in red blood cells (the oxygen transporter) and proper liver function. Kale can also lower ones cholesterol levels and has anti-inflammatory properties. Substitute romain lettuce with kale to truly make your salad nutrient dense.

Next Race? Canadian!

2012-07-05T07:11:00.001-07:00

So after much deliberation, I have decided to take part in The Canadian Iron 113 triathlon which takes place on September 1st at Mooney's Bay. After finishing my 70.3 Ironman less than 3 weeks ago... I have been itching to try the distance again. I thought best to stay local this year and attempt something in my community. Although it is not an Ironman sanctioned 70.3, it is still the identical distance however on much flatter ground than Mont Tremblant. If anyone has ever taken part on Sunday Bike Days on Colonel By, they would know exactly what I mean about the bike leg of the race.

The only downside to this race is that it consists of many loops. The bike leg is comprised of 6 x 15km loops along Colonel By while the running courses is made up of 3 x 7km loops. This will make for easy monitoring of laps and fatigue levels, however highly repetitive scenery. All I know is that by the end of 2012, I will complete this distance in under 5 hours. It was my goal and it will stay like that.

Additionally, I have recently purchased my new racing machine - a Cervelo P2. A much needed upgrade from my Scott Speedster S10. In the coming week, I shall upload a few pictures to show you its setup.

Mont Tremblant 70.3 Recap

2012-06-28T10:59:00.001-07:00

"Nick! Wake up! it's 4am!"

These were the first words I heard on June 24^th, 2012 when I embarked on my first triathlon – Mont Tremblant’s 70.3 Ironman. The first round of my support staff, my father, was anxiously waiting for me to prepare for what has been in the works for over 170 straight days. The sound of his voice waking me up was synonymous to when he would wake me up for school – only this time the exam was pass or fail.

By 5am I was at the base of Mont Tremblant alongside my father with gear bag and wet suit in hand. Words cannot describe the emotions I was going through as I entered the body marking area. My bib number 195 was affixed to each shoulder and my age on my left calf. At that instance I felt like a true triathlete, more so than when the Ironman athlete bracelet was secured around my right wrist during registration.

I entered the transition zone and setup my white stallion for the 90km trek we had ahead. I filled my Pure Iron nutrition bag with gummy bears and a Honey Stinger Wafer. On the ground, my Newton Running shoes and two Clif Bar Gel Shots to supply me with energy for the 21.1km run thereafter. I did my final checks of the transition zone, located entrances and exits, and engaged in conversation with fellow athletes who were about to conquer 113km continuously with 3 different modalities.

At 6:20, my girlfriend came down from sleeping in to wish me all the best and see me enter and exit Lake Tremblant on my first open water swim. All three of us ventured towards to swim out located at the Tremblant Beach and Tennis Club where I would change into my Aropec Triathlon Suit branded with none other than Pure Iron Athletics and TriathlonCentre.com, my sponsors who have assisted me throughout my endurance adventures. It fit perfectly and did not give any difficulties when trying to slip into a wetsuit thereafter.

The Snowbirds filled the sky with their brilliance to open the Inaugural Mont Tremblant 70.3 Ironman 2012. With the sound of a cannon – the elite athletes were off at 7am. I entered the swim out section for my wave start; 5 minutes after the elites had taken to the water. By the time I started the swim, it was amazing to witness the elites almost nearing the turnaround; true breaded athletes. I entered the water with hopes of finishing since I knew my weakness was swimming and that open water swimming was far different than swimming countless laps in a pool.

Once I could not see the bottom of the lake, I hesitated and panicked, I couldn’t continue my perfect freestyle technique I had practiced countlessly in pools. I had to keep my head up for the remainder of the swim since once I attempted to duck my head in I would panic and drink the most fowl tasting water. I swam 1.8km with my head up and knew that at some point I would be standing up again on land.

When my fingertips could feel the beach, I was elated. I stumbled out of the water and began stripping the wetsuit off. I saw my Dad and girlfriend smiling as I came out of the water unharmed. I knew I had conquered one fear, and the two last events were my strongest fields. I ran the 500 metres to transition and began suiting up for the 90km journey.

My first mission on the bike was to refuel my body. The Aropec Trisuit dried considerably quick (within the first 15km) while I drank water liberally and inhaled my Honey Stinger Waffer. Within 20 minutes or so into the bike course, I was sufficiently recovered from the grueling swim that I could start making some gains on my position. I came out of the water 1581^st out of just over 2100 people therefore needed to make up for lost time.

The bike course was amazing. It was the perfect blend of uphill climbs and death defying descents. I was zipping past people constantly on their $6000+ triathlon specific bikes while I slalomed through athletes on my Scott Speedster S10 with clip on aerobars. The first portion of the bike course was along a large section of highway 117 that had been closed for this inaugural event.The line of triathletes extended long into the distance, however it did not discourage me in the least. We went downtown of St. Jovite where the streets lined with enthusiastic spectators. As we made our way back to Mont Tremblant, I climbed more positions and knew what was in store for the final 2/3rds of the course.

Chemin Duplessis is a fearful hill when ascending, but feels like a roller coaster as you make your way back to the base of the mountain. We climbed single file up this monstrous hill at no record breaking speeds. It was a true testament of strength, endurance, and skill. I spent most of my ascent in my small sprocket and keeping my cadence high to save energy for the powerful descent. When I reached the turnaround point at the top of the hill, I smiled knowing that the ride of my life was about to begin. As I mentioned, the descent is similar to a roller coaster with high speeds and sharp turns that would make any stomach queasy. If I had wings, I would have more than likely obtained lift off. My Cateye odometer was reading speeds between 60-67km/h throughout the beautiful descent.

As I neared transition zone I felt great and deserved to as the running time was for my race was 3 hours and 35 minutes. I had gained considerable distance on the bike leg - actually putting myself in the upper half of the group (818 overall). Best of all, the Aropec Trisuit served great for the 90km ride as I did not suffer any discomfort in the saddle! My hamstrings were a little tight, but nothing that would impede me on completing the run. Heck, I had completed a Marathon just over a month prior with a time that qualified me for Boston 2013 so I was confident to finish. I racked my bike in record time, placed my helmet on the ground, slipped on my Newtons and grabbed my gels. I was off for the last 21.1km of this adventure.

The start of the run had us enter Tremblant village where citizens sat in their front lawns with garden hoses showering the roads. The mist served as a well-deserved treat after 90km in the sun. After about 4km, we entered a man made gravel run path for the remainder of the run. This gravel served uncomfortable to my feet and gave me considerable pain. I had to stop 3 times just to take off my shoes and let my feet feel normal again. I kept reminding myself that I was in the home stretch and nothing was going to stop me now. I had spent 170 days training for this one event, I conquered my first ever 2km open water swim less than 3 hours prior, and I just biked 90km in fashionable time, a little discomfort on the bottom of my feet was not going to stop me.

One of the most memorable portions of the run was when I passed a fellow athlete I knew personally at about the 10km marker on the run. I knew he had prior experience in triathlons and had competed in the Mont Tremblant Olympic Triathlon a few weeks before. We each had started at the same time that morning, however his experience in open water gave him the advantage.Throughout the race I had made it my goal to catch him and I did just then and there. As I caught up to him I patted him on the back and we exchanged congratulations for making it thus far. His words thereafter made me feel like a true triathlete, ’Finish strong.’

I counted down the distance as I passed the markers, ‘109 down, 4 more to go.’ When I saw cobblestones beneath my feet I knew I was within the last 500 metres. I entered the last stretch of the race while spectators lined the barricades. I was overcome with emotion and began to tear up slightly. As I made my way down the hill towards the finish, I looked left to right trying to find my support group. A big thumbs up from my father and the largest smile on my girlfriends face was all I needed to sprint my way to the finish, and the aid of a downhill slope.

I passed the historic plants aligning the Ironman 70.3 arch with delight. I had managed to come back from 1581^st place out of the water to 472^nd overall. I dreamt about this moment; however nothing can truly simulate the real thing. As I passed the finishing arch, I became a triathlete and a 70.3 finisher. Theses credentials stay with you for life, and no one can ever strip you of them. I finished the 70.3 strong and to the best of my abilities at the time. As I made my way out of the athlete’s quarters, I reunited with my support group. After they all congratulated me, I took a second to thank them for being up early this morning and watching as I pushed the limits of my physical capabilities.

I was happy to have had the experience in Mont Tremblant which will be hosting the 70.3 and Ironman events for the next 4 years. It will also be the go to destination for triathletes wishing to train during the summer months. In such a scenic location, it is a great place to train and rest as I spent the days preceding the 70.3 training in the environment.

I want to thank Triathlon Centre for all their support during my journey which began last September when I met Jimmy. Without their excellent staff and products, my dreams of becoming an Ironman would have busted last year. I am confident to say that their product line is by far nothing less than exceptional for any triathlete. I look forward to continue training and racing with confidence that Triathlon Centre will support me throughout my future endeavors.

70.3 Mont Tremblant

2012-06-25T17:56:00.001-07:00

The day I have been counting down to for the past 200 days finally came. I had been excited up until yesterday when I attempted my first ever open water swim. I was in fear of drowning out in the middle of the water with no hope of survival. Needless to say, I am writing this after I completed my very first Triathlon - a Half Ironman. Although my goal may have not been met, I still set myself a time to beat.

So without further a-do, here is my day overall:

My biggest fault in this event was my swim. I honestly never had experienced an open water swim before and that was my largest let back. Although my swim was not the greatest, I was able to make up considerable ground on the bike and run portions. I actually passed over 1000 participants in total from the point I got out of the water to the end of my run. In my age group alone I gained 22 positions. Therefore after such a great experience, I learned my limitations at said time and will definitely try to get better for next time. Yes, there will be a next time.

Day 3: Mont Tremblant Half Ironman

2012-06-25T17:35:00.003-07:00

My alarm went off at 6:20am, although I had beaten it again. I laid in bed this morning thinking to myself and wondering how tomorrow would fair out. I was worried that it might rain tonight or tomorrow during the bike and/or run, or that I might feel sick during the race, or that I might just not have the strength to continue. I finally managed to crawl out of bed and make my way to the kitchen for some pre run energy.

This morning I decided to go for a light run along the start of the run course – nothing overly exhausting. I had my morning java and a Honey Stinger Wafer to commence my day. The start of the run course is just as gorgeous as the bike, and just as hill filled too. I found myself battling hill after hill at the start; but I also foresaw all this – I am in Mont Tremblant remember? I did not go out for too long – about 30 minutes – just to keep my legs fresh for tomorrow’s greatest endeavor. I ran through the Village of Tremblant and witnessed many other Triathletes with wetsuits in hand going down to the beach to get in a brisk morning swim. The weather outside this morning was tipping the thermometer at 12˚C and I can only imagine how cold that water is! Later today I will find myself in the same body of water seeing just how far 2km is in open water.

Yesterday I managed to pick up my race kit and let me just say, they spare no expenses on this ‘goody bag.’ Not only did it come with infamous race shirt, it also came with a Merrell running hat and a perfect small gym bag which is carrying my wetsuit for later. I also got my swim cap, 2 race bib numbers, clothing bag, and multiple number stickers for my bike and helmet.

This morning I also began preparing my transition bag. Inside this bag is a towel, my cycling shoes, running shoes, and race nutrition. My race nutrition consists of gummy bears and a Honey Stinger wafer for the bike portion and two Clif Bar Power Gel Shots for the run. I have tested all this on my stomach so there should be no problems! (Fingers crossed).

During my open water swim, I found out just how hard it is to swim in open water. The hard way. I had never attempted a swim in open water before, merely assuming that my countless hours in a pool would suffice. I got out 300 metres and became so frightened I turned around dreading tomorrow. I was shaking when I finally got to the beach. Being in a pool is far safer than being in the middle of a lake. I spent the rest of the day in fear of what I was about attempt the next day... 2km in open water with two options; either give up or push through.

Day 2: Mont Tremblant Half Ironman

2012-06-22T17:32:00.002-07:00

I knew I had made the right decision of driving down the night before so that once I woke up I was prepared and ready to go for the next day. I had set my alarm for 7:45am but found myself tossing and turning hours before. I was anticipating the first day of scoping out the bike course… which I expected was full of hills.

This morning ride served multiple purposes; checking out a portion of the bike course, testing out the new tri suit, and seeing if the Giro Advantage2 proved any noticeable difference. I knew I was at the tail end of a taper phase therefore I was not planning on going out hard. Although that was my plan… plans do not always go accordingly.

I started going down the first portion of the bike course and the roads were filled with M dot markers and cyclists testing out bikes and the terrain. The scenery was beautiful which took my mind away from the courses fluctuating elevations. The first portion of the bike course is all rolling hills which makes for great breaks to catch ones breath in between hard uphill battles. I managed to complete this section with little exhaustion which allowed me to attempt the final portion of the bike course – an increase in elevation of 100 metres at approximately 12% grade.

What a ride. It was amazing going up such a treacherous hill. It was not a straight climb which allowed for an easier ride up the mountain. When I got to the top I could hardly believe it. I was so happy to have conquered the hardest hill in the ride with tones of energy in the tank to continue. The best part of going up is down and this hill certainly proved it. I was descending at speeds upwards of 65km/h and enjoying the thrill ride as I zipped past trees and other riders. The biggest fear on this hill would be falling at such speeds but I knew that if I want to be ready for race day, I need to prepare now. When I got back from the ride, I felt great and ready to face the rest of my relaxing and restful day.

As for the other purposes of the ride – the Giro Advantage2 helmet felt great! I could literally feel it slice the wind. It didn’t feel once like it was slowing me down which I enjoyed most. The suit was just as great and although it seemed as if it did not have sufficient padding, I could barely notice anything different.

Later on I will be picking up my race kit and maybe a few new pieces of clothing from the Ironman Store conveniently located within 5 minutes of my doorstep! What is in store for tomorrow? I believe I will get up for a nice light paced run with an open water swim later on in the morning or afternoon.

Day 1: Mont Tremblant Half Ironman

2012-06-22T09:42:00.000-07:00

Change of clothes. Check.

Swim goggles. Check.

Bike and helmet. Check.

Running shoes and socks. Check.

More nervous than my first University exam. Double Check.

I left Ottawa just shortly after 7pm Thursday evening after a long day of preparation for an eventful weekend. I believe that I may have checked my bags 20 times before I left just to make sure I was not missing anything. Before leaving for my 2 hours venture to Mont Tremblant, I had to stop and pick up my first ever wetsuit. Thanks to the guys at Fresh Air Experience located in the heart of Westboro, they hooked me up with a great wetsuit for an even better rental deal.

If you have ever driven through Quebec, you will probably agree with me when I say that the landscape makes for a gorgeous drive. The mountainous environments, rock face cliffs, and forests littering both sides of the highway truly make the drive an all-encompassing experience. Personally, I would love to live in such a scenic location. The winding roads with multiple rolling hills would make an training session a memorable one.

As I neared the village of Tremblant, I became overwhelmed with a powerful emotion. It was the greatest high I had ever felt. It was this sense of belonging, this sense of the past 170 days of waiting and training has now come down to 3. In less than 72 hours, I would be joining thousands of people at the starting line to tackle 70.3 miles. I can even pinpoint the exact time that this overwhelming feeling struck me

– It was when I passed a sign saying ‘June 24^th – Half Ironman; Cyclists in training’. It was nightfall when I started driving along the sole road into Mont Tremblant, but I could see all the reflective M dot logos. They lined the street signs for what seemed to be forever. And as I got nearer to my place of residence for the weekend, I saw the crews placing pylons along the side of the road in preparation to the event.

This felt so surreal. If anyone can recall, just over a year ago I had completed my first 5km race. In less than 72 hours I would be attempting to complete over 22 times the distance with three different forms of locomotion. As a friend kindly put it:

“You are going from weekend warrior to Ironman in record time…You are in the big leagues.”

I finally packed it in at 11:30pm after settling in and unloading my van of all my supplies for the weekend. Tomorrow I will be doing a bike ride along the suggested course and then check out the Ironman Village.

Excessive endurance training can be too much of a good thing, research suggests

2012-06-20T08:27:00.003-07:00

ScienceDaily (June 4, 2012) — Micah True, legendary ultra-marathoner, died suddenly while on a routine 12-mile training run March 27, 2012. The mythic Caballo Blanco in the best-selling book, Born to Run, True would run as far as 100 miles in a day. On autopsy his heart was enlarged and scarred; he died of a lethal arrhythmia (irregularity of the heart rhythm). Although speculative, the pathologic changes in the heart of this 58 year-old veteran extreme endurance athlete may have been manifestations of "Phidippides cardiomyopathy," a condition caused by chronic excessive endurance exercise.

Read the full story here.

7 Days until 70.3

2012-06-16T14:05:00.001-07:00

One week away from judgment day... and I am filled with excitement! I honestly cannot believe almost 170 days has past since I signed up for my first ever 70.3 distance and triathlon. I am overwhelmed. So many hours have been painstakingly put into training for one day. One day where I can either make it or break it. Knowing my capabilities, I feel so confident in finishing and safely saying - I have completed 70.3 miles continuously utilizing 3 methods of locomotion.

I will keep a constant diary for my entire trip and post the finalized blog post all in one! I am unaware if I will have internet at the condo I am staying at so I will ensure a lengthy read of the experience.

And to sum up this simple blog post - my attire for the event courtesy of TriathlonCentre.com:

Front

Rear