Impressions of New York City

We visited the Big Apple with Audrey's family in late August. What a city. There are a number of adjectives one could use to describe this place. What's the first word that comes to your mind?

Big.

Unbalanced.

Contrast.

Up.

Dizzying.

Parklife.

Bright.

Money.

Character.

History.

Memory.

Identity.

Tall.

Complex.

Juxtaposition.

Race Report: Toronto Triathlon Festival

Short Version: 2:08:40 (PB) 7th in AG. Audrey nailed a PB too (2:30:16). A great weekend.

I signed Audrey and I up for this race earlier this year after hearing about the inaugural race through various press releases going around in February. The opportunity to race in downtown Toronto in a unique urban environment along some of the busiest roadways in Canada - (the Don Valley Parkway and the Gardiner Expressway) which were completely closed for us – was too good to pass up. Added to this was the fact I had never visited Canada’s largest urban milieu in the five plus years I’ve been here (I know, I know...). It didn’t take much convincing on Audrey’s part – I just had to mention we’d be cycling on a closed expressway and she was in.

PRE-RACE

We arrived late Friday evening after driving down from Ottawa (about 5 hours’ drive) and settled in into our cosy private hostel room to log some valuable sleep time.

On Saturday morning after breaky and much needed caffeine kick, we headed over to the Westin Harbour Castle for a mandatory race briefing with Steve Fleck and Travis McKenzie  (guys who I'm sure did more than simply announce) and kit pick-up. Having a mandatory briefing the day before the race was important for the race organisers to ensure everybody was on the same page given the complexities of running an inaugural endurance event in downtown Toronto. (Side note: Despite the fact all athletes were briefed and athlete guides distributed prior to the weekend, I am sure Travis and Steve can testify to the amount of questions they were given on race morning re: info which was gone over in the briefing and the athlete guide – I was near the announcers in transition and heard some of the questions coming up repeatedly). It was a bit crammed as we made our way in to pick up the kits. Ideally, we would have had a third room for kit pick-ups, separating it from the expo. In our experience, it wasn’t too bad given we were already downtown and had nothing else to tend to on Saturday but I can empathise with athletes who had to commute into town for it, potentially taking up an entire day. Volunteers were all pretty well drilled and the process was pretty smooth, though, so they did do their best to keep it going smoothly. 

We spent the rest of the day checking out stuff in downtown Toronto. We enjoyed wandering up Yonge St, where we grabbed lunch and some more coffee, before heading back down to the waterfront were we jumped on a boat to check out the Toronto Islands for the afternoon. It was really crowded out there, but nice all the same – especially fun was renting a quadricycle to tear around on (Audrey couldn’t stop giggling!) - take a look at the video of me figuring out that it only had rear brake and consequently lent itself to a skid attempt.

We headed back to our room and dumped a bunch of stuff before heading up Spadina Ave to Chinatown to grab some Phô from the famed Phô Hung Restaurant (I ordered the Phô house special which came with a bunch of sea creatures and some gnarly meat; I tried them all and came nowhere near being able to finish it).

RACE DAY

Alarm off at 4:30am Sunday morning and we roll out of bed having slept OK on the shitty pillows. Downstairs to brew some coffee and eat some breaky before getting all our gear packed in the car so we didn’t have to rush back to check out of the room after the race.

At 5:30am we rolled out from our hostel and rode the short 10 minutes or so down to the race site. The transition zone was well placed right at the swim start/exit; the only “inconvenience” was running up and down a steep ramp to a footbridge across the road to get down to the highway onramp. We leisurely set up our gear.

I pulled my wetty on and wandered down to the swim start for 6:45. As we were ushered into a line for a timely swim start, a guy behind me came through the crowd to the front where I was. “Excuse me”, he said, politely getting by me. That was Simon Whitfield. He, Paula Findlay and Co. got ready to start their ‘demonstration’ event, taking off amid laughter as Simon joked around on the start line – it was awesome these guys took time to come out and do a training run on the course for everyone amidst the London prep. We were quickly in the water where I got the privilege of about a 50m warm up and a nice pee before heading into the large group for the 7am start.

Swim: 23:26   Knowing there were a few National Age Group spots up for grabs I expected there to be a lot of studs at this race hence I started back in the second/third row for the swim. In hindsight, I should have started in the quasi-front row as in the first 200m I had to dodge quite a number of slower guys. By the first can it was pretty open water with a number of guys around. We went through the 12 turns and bends zigzagging through the West Channel of Ontario Place, coming out of the Lake Ontario waters and up the stairs into T1. Please with this swim as I wasn’t sure how the more technical course would go (I tend to suck at turning around the buoys, and well, other things).

T1:  1:23  Slowwwwww. It took me forever to get my wetty off. I’m going to be taking some scissors to my wetsuit ankles and hopefully spending a bit more time in the suit to get it worn in more.

Bike: 1:05:08  Good split. I was hoping for something in the 1:04-1:08 range in this unknown and rapid looking course, and I got it. As I was busily navigating the no pass zone and skipping over the edges of the curb out onto the road, I had my head down messing around with getting my feet in my shoes. Mistake. My only bottle, mounted horizontally between my aerobars, shot off and skittled away. Shit. I didn’t stop, telling myself something like “Well, you already lost a bunch of time in T1, let it go and we’ll manage it”. Probably not the smartest self-counsel given the forecast was for +32 degrees and a lot of humidity – I should have stopped and grabbed it. After going through the second no-pass zone and onto the Gardiner Expressway, I settled in and took a good look around at the CN Tower and the Toronto skyline to my left, and views of Lake Ontario to my right, as we pedalled eastbound. I told myself “Scrub it mate, it’s a training race, you didn’t taper or rest or build so just take it easy we’ll grab water in T2. It’ll be right”. Not two minutes later, a pair of race marshals rolled up beside me abord a motorbike. “Hey, you want your bottle?” Holy crap – “YES!” What a champion! 

Game on.

Thanks Ernies Video for the image.

With renewed vigour I put my head down and got into it. At the 10km point my average speed was north of 40km/h and I was having a ball. There were a number of steady false-flats on the way up the DVP to the turn-around at Eglinton and me and another guy traded passes (he was stronger on the downhills, me on the inclines) every once in a while. The way back into T2 was tougher than I anticipated – even with the net elevation loss – as there was a steady but strong breeze coming in off the Lake making us work.

Made it back to T2, having skipped nervously down the ramp with bike in hand.



(In my defense, it says 39.91km because I didn't hit start until I had mounted my bike and got up to speed a bit)

T2: 0:39

Run: 38:05   Good run. Not stellar, but good. Legs weren’t too sprite for the back half and I was outsprinted by two guys who shot up behind me in the finish chute.

Of all things to be mentioned in the briefing, the fact we were supposed to run on the left side of the cones wasn’t. Not a big issue my any means for those of us in the first wave who were off the front early on – we were running on the right until an official leading the 1^st place male came back towards us - but potentially troublesome for those coming along after as if conflicted with the general flow of the public traffic on the path, resulting in many confused path users. Other than that, the course was great! It allowed me to get a nice perspective of the waterfront. It was nice running back to the finish line with the crowds and the skyline in the backdrop.

I went a but to early on my way to the line and was chased down by two guys  who pipped me, just! Turns out on the day there were four guys who went 2:08:40 and three of them were m25-29 - an AG where a little over a minute separates 5th from 10th. Tight!

Courtesy of Nick

Post-Race: First job was to get in some water! Once I stopped I figured out it was actually pretty warm. I got myself a long massage/chiro session (like 30mins) from a nice bloke who smashed my legs more than the race! We went and grabbed lunch - fixing up that pizza craving I had - and then went and did our final touristy thing and visited the CN Tower, a must!

Other stuff: In my opinion, this event ticked all the boxes for a unique urban triathlon. It was smoothly run, the volunteers were well drilled and, frankly superb – my dropped-bottle experience showcased nature of the organisers. Being an inaugural event run in the heart of one of North America’s largest cities, small glitches and bumps were to be expected. We came to this event prepared to be a little patient and to simply try and enjoy the weekend. I’m thoroughly glad we gambled on this race instead of something like Muskoka 5150 or Magog where the rest of Quebec and Ontario studs were. Oh yeah, and this was a PB in my 4th Oly race.

To Jeff Chong and his team, Travis McKenzie, Steve Fleck, officials and, of course, the volunteers and other athletes – chapeau!

Oh yeah, and I made it onto TV - that's me running out of T1 with my bike about a minute into the clip (#20) http://www.ctvolympics.ca/videos/watch/urban-triathlon.html

Race Report: Triathlon Saguenay - Sprint

The only Sprint race I'll do this year - they're too damn short! This race is also the only race Audrey and I did last year, and is thus good for comparison. 

In brief: We both did better than last year and are happy with how it all went. I did 1:11:44 (4:38 better than 2011) and Audrey took off 3:44, finishing in 1:23:51. We didn't care too much about actually doing it because we used the race as a reason to come to Jonquière for Audrey's parents' suprise 25th anniversary party which Audrey and others had organised.


Pre-Race: We spent the day preparing for the suprise party and driving up to Jonquière. Being a Friday night and being pretty relaxed, we had a few beers and glass of wine or two. We slept like babies and were up at a quarter after 6 to nail a small breaky and some coffee. We arrived at transition and set up slowly. A little too relaxed, perhaps as I almost missed the damn start, making it into the water with something like 90 seconds before the start. 

Swim (750m): 13:03. I took 1:25 from last year's swim. I put this down to a better fitting wetsuit (which isn't quite broken in yet) and simply swimming better. Last year I swam pretty crap even for the shape I was in, as I didn't swim in the straightest lines, let's say. 


Bike (T1 + 23.1km + T2): 39:36. 40 seconds better than last year. Doesn't look like much but this year the course was a touch longer than the 23.1km they say it is (they added a loop around a neighbourhood block for one of the turn-arounds brining the course closer to 24km) and the conditions were slower this year with a steady 20km/h wind. Punchy hills and 5 turn arounds make this course tricky. I also had ordinary transitions as it took me a while to get my wetty off. 

Run (5km): 19:05. 2:35 better than last year, where I ran like crap having drunk too much or something, giving me some awful cramps or stiches. This isn't an easy run course as it's punchy little hills consistently mess up your rythym. 


Other stuff: Audrey won! She crushed her 2011 performance and the rest of the women's field handily. We partied on Saturday evening having successfully suprised Eric and Diane - lot's of great food and fun times!

Audrey collecting her prize from the Race Director

Next up: The inaugural Toronto Triathlon Festival where Aug and I will both race the Olympic. 

Race Report: Mont-Tremblant 70.3

And so, the big dance - my first Half-Iron and my biggest race of the year - has come and gone. I signed up for this race late last year to be my first long-distance triathlon, and I am sure glad I did! It was an AMAZING day - the event was impeccibly run and the show Marc Roy, Dominique Piché and all the other organizers and volunteers were able to put together was simply outstanding - simply put, this event was world-class and will surely put Mont-Tremblant on the triathlon map in a big way. I am actually a little bit envious I won't be there August 19th for the Ironman, despite the inevitable suffering that would incur.  

Anyway, so here is the short version: 

And the long one:

After the drive up from Ottawa, on Friday afternoon we checked into our hotel and I checked in at race rego, picking up my race kit and swag, about 60m from our hotel room. Saturday was spent doing a quick jog, quick bike warm-up to make sure it was all working (after the Oly, I was a bit paranoid) and relaxing around the Station - including taking a trip up the Panoramic Gondola to check out the view. 

Steed is ready

Time for a quick spin

Pre-Race: Up at 4am. I rolled out of bed, already wide awake having slept pretty restlessly. I quickly went to the stove and turned on the element to heat up the steel cut oats I had soaked overnight. Race kit on, tracksuit on - it was a chilly morning! Ate my breakfast with some fresh Québec strawberries and a coffee. This warmed up my body enough to get through the most important pre-race ritual(s). Audrey and I literally walked out the door of our room and not 10m away were volunteers doing body marking - too awesome! I got into transition and began unpacking. 

Swim: 30:45. I pushed this swim more than a few weeks ago. There were eight waves and I was in the second, leaving 5 minutes after the pro wave. As a result, we never encountered any problems with regards to drowning/trampling slower swimmers in front of us, and enjoyed clean and easily navigable water the entire way. I led a pack of 5 or 6 swimmers as I was unable to latch on to the group in front. I finished comfortably though found it a little hairy swimming in over the submerged rocks inches from the surface.

Snowbirds flying over for the Pro wave - too cool. 

A few minutes before our start

Coming in - that's me at the front with the white cap.

T1: 3:50. This included something like a 700m run. The awesome crowds lining the barricades on the way made this bearable, but a 3 minute run in your wetsuit is never too much fun. Admittedly, my transition needs a bit of refining. I threw on my race belt and watch, sunnies and lastly, my helmet before heading out. 

Man, this is a long transition run!

On the way out. 

Hammering up St-Jovite

Bike: 2:31:41. Pleased with this split. It wasn't an easy course in terms of topography however it was amazing to ride given the scenery, amazing surface and volunteer support. Not having a powermeter, I had to gauge my effort on feel, which I think I did well and avoiding any major spikes and keeping the effort consistent. I rode almost entirely alone having missed the studs of my AG who were riding a few minutes down the road. On Chemin Duplessis, however, the gun athletes from M30-34 who had started 5 minutes behind in the third swim wave caught up to me at the last turn around and we'd all caught up to the tail of the women's pro wave. As a result, we had an OK group riding down to the transition over the last 10 or so km's. 


Technical stuff: 
Bike: 51cm P3, 2011 vintage.
Wheels: Hed Jet 6/9
Tubes: Bonty Latex
Tyres: Conti Attack FR 21mm, Conti Force RR 24mm
Tyre Pressure: ~92psi
Hydration: Arundel aero bottle w/E-Load, Regular 21oz bottle on horizontal mount w/E-Load (replaced with Perform)
Storage: Dark Speed Works Bento holding tube, tyre levers and Co2 chuck, and 5 Powerbar gels

  


T2: 1:04. Better but I could still lose a few seconds here. 

Run: 1:34:41. I headed out in sub-1:30 pace hoping to nail a ~1:27 run (which I knew I had the fitness for). I was holding pace comfortably and had another gear for the first 5kms or so. After taking on some Ironman Perform at the first aid station, things went downhill. I headed onto the Petit train du Nord and shortly after my stomach felt as though somebody had shoved their hand into my guts and wrenched my stomach into a knot. I slowed down and tried to massage the cramps. No go. I had to stop and walk - twice - to get rid of them and was reduced to a meandering pace until the 10km turn-around where I grabbed some coke at the aid station. Things began to pick up slowly thereafter. I ran for a while with Erin Spitler who was also struggling a bit.  I dropped Erin after a few km's, gradually picking up the pace a little heading back into town, sinking coke the whole way. I'm not sure, but I think I lacked a few calories or electrolytes as I felt pretty lethargic. 

Check out my epic meltdown (FWIW it only says 20.88km given I didn't hit start until 100m or so after leaving transition):


My guess is, that whilst my guts were retaliating for those twenty minutes I didn't absorb much - or anything - at all. I managed to pass a few guys who had passed me during my bad spell, which made me happy. Coming down the finished chute was amazing - hi-fiving everyone and really soaking it up. 

Other stuff: I am pretty pleased with this, my first HIM. I learned a lot and still have a way to go. The most positive thing is knowing that I can drop minutes off my run should I nail nutrition. I think I can take minutes of the bike as well, particularly if I were to begin using a powermeter or at least nailing more consistent long rides. 

There is no way I could have done this without the support of family - a huge thanks to my parents, my parents-in-law and my beautiful wife Audrey - who puts up with me in a way which out endures any Ironman. 



Next up: Triathlon de Saguenay, where I hope to improve on 4th overall from last year. 

The tapering tourist

Life is tough. 


Rest. Eat. Jog. Rest. Coffee. Eat. Repeat.


Mum and Dad are over from (a relatively chilly) Australia for a visit for a few weeks! They arrived a day or two before I finished my last Undergrad exam - good timing. We left town (Ottawa) and wandered around Québec City for a few days enjoying lots of walking, ice cream, food, coffee, and rest. It was really nice! Especially spending the day on L'Île d'Orléans wandering around taking a look at the apple orchards and filling up on fresh strawberries. Back now in Ottawa for a few nights before leaving for Mont-Tremblant on Friday - can't wait!


Taper is going well, I think. I feel rested, even too rested. Hard to gauge, mentally, how it is going as when you're not nailing big miles you feel instantly under-done and question to yourself  ''Have I done enough?'' - we'll see on Sunday!


Enjoy a few happy snaps of the 'tapering'.

Train station in Québec

Walking: Our most frequent pastime in Québec

Caught some Tour de Beauce action

Resting our legs

Île d'Orléans

Île d'Orléans

Chateau by night..

I obviously spent the whole day like this

Race Report: Triathlon Olympique de Mont-Tremblant

Well, first tri of 2012 is in the bag! A gang of 8 of us drove up on Friday night - 7 racing and 1 supporter  (thanks Emily!) from Ottawa for le Triathlon de Mont-Tremblant. Emily was our token supporter and driver whilst the rest of us raced the Oly, except Eric who nailed the Sprint. 

Pre-Race: Fog lifting..

The course was tough, period. No easy time to be gained - you had to earn each and every minute. I'm actually suprised the Race Director couldn't find a way to make the swim uphill.

The short version: 17th out of 399 (5th in AG) in a time of 2:18:27

And, the long stuff..

Swim: 26:09. The swim was a two-lap affair including an Ironman Lake Placid-style exit and re-entry on the gravel beach. A few guys by the results at the Sportstats van after the race who swam with their Garmin 910's thought it was ~2-300m long. I'm not sure about that, I'd take the accuracy with a grain of salt. I did swim, however, a minute slower than my last Oly race and I know I'm in much better swim shape than then. That said, it was only my 4th open water swim of the year and my goal on Saturday was to just chill out and swim well within myself - there was no way I was going to gas myself into some decent oxygen debt only to run 500m to T1 in my wetsuit then jump on my bike and nail 10km uphill to Lac Superieur! 

Finally underway after a long wait in the rubber.

T1: Holy crap, a 500m run to transition?! This was 10% extra running for the folks doing the Sprint race. Ironman folks won't notice this too much in August, though I can't see why they'd want to make a long day longer. Nothing really else to report for transition except it added 2.5 minutes to my time with that bloody run up.

Bike: 1:11:09. Meh. Getting on the bike and pedaling up Duplessis for the first 1km or so I thought "Shit, this'll be long". My legs felt flat. I didn't exactly taper into this race given I was still finishing a  solid training block prior to the 70.3 in two weeks including +400km of riding in the prior 10 days. We could say I tapered Friday, where I limited myself to a 25-minute recovery paced jog on the treadmill and my bike commute. Anyway, back to the race: legs are flat and I'm suffering. 6 minutes into the bike I realised my Garmin has stopped. WTF? I think after putting my race wheels on my cadence magnet wasn't aligned properly (or something of that nature) so the Garmin decided to 'auto pause'. What does that mean? No idea about race time, or my pace. Oh and no file to check out after. No big deal. I just tried to pace of the bike studs who were riding around me (and dropping me one by one like a sack of [insert your favourite manure synonym]). About half-way up Duplessis on the first lap of the bike my front derailleur shifter decided it wasn't going to play along, either. It's a friction-type shifter and the bolt had come loose enough to the point where it was useless. I literally had to hold the shifter up the entire time to keep it in the big chain ring. PITA. The end result was that I found it near impossible to hold a good (or any) rythym on such a punchy little course with lots of little hills where you want to get out of the seat and just hammer up in the big dog and keep going. Oh yeah, and my rear tire was rubbing on my seat stay. Awesome. I guess all this crap lost me a few minutes. Oh well. Lessons learned: mount your wheels earlier and make sure you do a good warm-up ride.

T2: Dismount, rack bike, check. Helmet off without penalty, check. Grab shoes and run, check.

Run: 38:47. Not too bad; it was the 7th fastest on a day where only two guys went sub-37. I ran without any electronics so I had no idea what my pace was like (not like having a timer would have helped as the flippin' KM markers were way off. i.e. KM2 to KM3 felt like 2km's and 4 to 5 felt like 800m). I just tried to repass a few of the guys who had passed my depressing ass on the bike. The course was rolling and the hills felt massive compared to when we ran it on fresh(er) legs in April. I tried to sink a bit of Gatorade at each of the aid stations to keep a bit of spark going as my legs had given up on laying down any kind of power. I always felt like I was running with a few extra gears, but without the power to use them. In other words, my legs gave up long before my engine. The last few up-hills were brutal, but the little down-hill through the pedestrian village to the finish chute was worth it even though I had no kick what-so-ever!

Other stuff: Start was delayed for over an hour and I wish I had of drank a bit more or had a few more calories before the race. Sank 300 calories on the bike, a rate which I think will suffice on the 70.3. Race swag was pretty decent for a local race: Bag, bottle, shirt, shitty medal and enough Oreo biscuits to sink a ship. That said, race organisers could have used a lot more volunteers to get things running better. 

Audrey did really well! She nailed her first Oly on 'panic training' and finished 19th in the womens (3rd in her AG!). She wasn't really inspired by the difficulty of the course, but I've promised her that her next race will be a million-times better, especially if she keeps up the hard work she's been doing in the last few weeks. Everyone from the UO Tri Club had a good weekend! A few noobs nailing their first races and learning some new tricks and some lessons! Proud of everyone! Thanks guys for a great weekend!

The UO Tri Club gang :)

The take-home: Happy with my day. The delta between myself and the Quebec studs is decreasing. Will need to do a quality taper for the 70.3.