Age Grouper Spotlight - Sean Delanghe

The 2011 Milton Duathlon was my first du in a little more than a calendar year. I spent most of 2010 racing triathlon but did not enjoy the swim training very much so I decided to go back to my comfort zone, run/bike/run.

As it turns out, one gentleman in this race would leave a lasting impression on me as he glided past me with about 500 metres left to the finish. I knew he was a strong runner, from the open 2k run, but I hoped I had put enough of a gap between us on the bike to avoid being caught on the final leg of the race. I guessed wrong. He put out an amazing effort, on a tough course, and fought very hard for that win.

Thankfully, I had a chance to chat with the victor after the race where I discovered he wasn't so new to the sport after all. We then connected over the internet through the summer and got out for a great training ride in his old stomping grounds, Collingwood. His cycling skills were impressive in the hills and he went on to a fantastic Centurion Canada race a few weeks after our scouting mission.

Dr. Sean Delanghe recently graduated from the Canadian Memorial Chiropractic College in Toronto and has now set up shop in the Waterloo area. Make sure you look him up if you are in need of some attention ( http://drseandelanghe.blogspot.com/p/contact.html ) .

10 Questions with Sean Delanghe

Q1. How long have you been competing in duathlon/triathlon?

- I started with some Kids of Steel events when I was really young, along with some local, smaller scale races. However, I jumped into my first “adult” multisport race in 1999 when I was 13, the Collingwood Duathlon. The course was ridiculous, taking us up Grey Road 19 (7-8 km of climbing, which felt like a lot when I was 13), but I had so much fun.

Q2. Do you train as much as you would like or are there outside factors that limit your training?

- Work (and previously school) definitely limits the amount of time I train. However, I almost think this is a good thing. I get excited about getting out for a run or a ride, and I dream about this stuff throughout the busy day. Sure, I would be able to fit in more if I was less busy but I don’t think I would have nearly as much fun with it. Right now, training and racing is my release and I am more than happy to keep it that way.

Q3. How do you find training now that you are out in the workforce?

- I’m finding it easier than when I was in school, surprisingly. When I was in chiropractic school, my schedule was so inconsistent that I just had to squeeze in workouts whenever I “felt like it”. And then, during exams, it was almost impossible to put in any worthwhile work. While I am probably working more total hours now, the consistency is amazing. For instance, I know for a fact that I can do intervals with a group I lead every Monday night, whereas I did not have that luxury while in school. I just find it much easier to rely on scheduled training rather than will power on any given day.

Q4. If you had a full day to train (with fresh legs), which workout would you pick to make the most of this time?

- If I had a full day, I would without a doubt add more endurance work (especially long rides). Being able to sleep in, have a good breakfast and then get on the bike for 4+ hours without having to worry about other responsibilities would be amazing. Having the time to eat and rest properly after the workout (and potentially throw in another ride) would be a great day.

Q5. Do you see yourself entering triathlon in the future or will you be sticking with duathlon for the next few years?

- I think for now I will be sticking with duathlon. I love training for biking and running, so duathlon was a natural progression of my love of both of these sports. I did pursue swimming for a few months one off season, but realized that I just was not having fun with it. I do have a decent swimming background so never say never (that’s for all the Justin Bieber fans out there hah!), but for now I’ll stick with duathlons and road races.

Q6. What is your most memorable sporting moment?

- I would have to go back to that first duathlon in Collingwood (1999). I was 13 years old and I remember being really intimidated by everybody around me. Even when I signed up, we had to argue with the people doing registration because they said I should be racing the Kids of Steel event, not the adult event. Everybody had their tri suits and easy laces, and seemingly nice bikes with areo bars. I was wearing old mountain bike clothes, had two pairs of running shoes (one for the first run, one for the second), and my dad’s old road bike. At that point my goal was to just finish the race. The distance was 4km-30km-4km and I remember finishing the first 4km in first place. I couldn’t believe what was going on because I was so used to being beat by other runners at my track club. I ended up being passed on the bike, but held on for 2nd place overall. It is a great memory, and one of the major reasons why I still race today!

Q7. How important is technology in your training?

- Up until Christmas this year, I never used any technology beyond a stopwatch. I just went based on effort - make it hurt during intervals, make it kind of hurt on tempo days, and keep it smooth-ish on endurance days. However, this year I received a Garmin 310 as a gift. I am just learning how to use it now, so things may change.

Q8. Which athlete inspires you to be the best you can be?

- The athletes that really inspire me include my parents and a group of my parent’s friends. They are all busy professionals, yet they have still found the time to stay not only fit, but competitive in endurance sports throughout their entire lives. For instance, two of these individuals were 1st and 2nd, respectively, in the 65-69 age group in the Collingwood Centurion last September. These people have shown me (from a young age) that it is possible to have a happy and successful family, social and professional life, while still pursuing sport at a high level.

Q9. What are your main goals for 2012?

- My main goal is to be faster than last year. I wouldn’t mind diving into a 34:something 10km, or breaking the 39km/h barrier during the bike leg of a duathlon.

Q10. Do you have any sponsors that you would like to mention?

- I’d like to thank Compressport Canada for helping me out with some gear. Squire John’s (a ski and bike shop near Collingwood) for helping me out with a bike this year. Maikawa Financial for helping me out with some gear. Also, I have to thank my #1 all time sponsors: Mom and Dad!

Dr. Delange is also blogging and has started a very imforative site for us athletes!

http://drseandelanghe.blogspot.com/

Age Grouper Spotlight - Kane Picken

My first impression of Kane was from an early 2010 FMCT club TT. I was studying the results from one of the races I missed and noticed a new name up near the top. As the name did not ring a bell, I checked a few of the local results sites to learn more about this new Falcon but I could not dig up anything on my computer.

A few weeks later, after another club time trial, we got to chat a little and introduce ourselves. From the accent, I knew he was from another hotbed of triathlon a tiny distance to the south, Australia. Growing up down under, Kano had built quite the resume in the sport but had just taken some time off as he moved to Canada. He and his fiancee (now wife) were just getting settled in the area and he was feeling the itch to compete once again.

After using the 2010 season to get back into form, Kano had planned out an amazing calendar of races for 2011. He had a few of the favourite local races mixed in with some famous selections south of the border. I knew from a few of our training sessions that he was in great shape as he ramped up for Ironman Louisville so I was very surprised to hear about his illness that sidelined him just a few months before the big race. Unfortunately, a string of set backs followed so he had to pass up many of the events he had worked so hard to prepare for, ultimately tossing the 2011 triathlon season away.

Thankfully, this tough Aussie is feeling healthy again and is ready to take aim on a promising 2012!

10 Questions with Kane Picken

Q1. How did you get started in the sport of triathlon?

- In my late twenties, I was at a difficult point in my life. I needed to make some changes. I had always been active but had found myself sliding quickly out of control. So, I decided it was time to get happy and healthy. A short run to the end of our road kicked it off. Originally, it was to get fit for the up coming rugby season but, when I stumbled across an adventure race in Men’s Health, my focus changed direction. My dad bought a mountain bike for me he had seen for sale and away I went. The adventure race was a three-man team so my uncle, dad and I entered and had an absolute blast! A couple of weeks later I raced my first triathlon 300m/10k/2.5k and I’ve been hooked ever since.
 

Q2. How tough was it to sit out most of 2011 due to health issues?

- Some years are forgettable, 2011 is going to be one of them. It was extremely tough. For all of us time is precious, especially, when you spend all your spare time training for triathlons. I’m sure many can relate to me when I say I had minute-by-minute of everyday planned out. Ironman Louisville was my main target for the year and I was ready to go big. I was the fittest I had ever been and determined to reach my goals. Being hospitalized and diagnosed with Ulcerative Colitis certainly brought the wheels to a screeching halt. I think the news that racing Louisville was now out of the question was harder to take than the diagnoses. Being 2 months out from the race, I felt I still had time. Once I had recovered, I began training again in hope there was still a chance. However, after my second hospital visit, and a mere 6 hours from death due to organ failure, I realized it was time to let it go. I still traveled to Louisville to be a part of the action. I was surprised by the visit of my mum and one of my sisters. What I learnt from all this was it's time to listen to my body. Rest when you’re tired; take two days off if that’s what you need, be smart.

Q3. What are your long term goals in the sport?

- My long term goals in the sport of triathlon are to make multiple visits to Hawaii for the World Championships. I want to win my age group at a domestic Ironman event. Also, I would like to take a trip to Las Vegas for the 70.3 World Championships. I would like to continue to love the sport and enjoy doing it for the right reasons. Lastly, I hope to inspire more friends to get involved so they can reap the benefits of leading a healthy lifestyle.

Q4. How do you motivate yourself to push through all the long training hours?

- I’m motivated by the fact that I like to work hard and I like to see results (I’m not happy with my results). I’m motivated by my long-term goals. I’m motivated because I’m not the best so there is always room for improvement. Training for triathlons, and competing in them, is rewarding and a positive way to live life.

Q5. What piece of gear would you love to purchase if you had an unlimited budget?

- Electronic shifters
 
Q6. What is your favourite training session?

- It’s a toss up between a long ocean swim with mates or a long brick session. I love the ocean swims as there is no black line, the water is clear and beautiful, it’s peaceful and I like nothing more than swimming in salt water. Long brick sessions are tough and rewarding. Spending 6hrs of your Saturday or Sunday out on the road and trails isn’t everyone’s cup of tea, but for me, it builds real character and confidence.
 
Q7. Do you have any sponsors you would like to mention or thank?

- Clif Bar has given me great support and I’m happy to refer anyone to try their products. They have a huge selection for every kind of workout or recovery and the best thing is they taste great. Steve Keating, owner of Du, tri and Run in Streetsville, has given me amazing support. I’m very thankful for his generousity. For any of your triathlon needs in the Mississauga area, be sure to visit Steve. Maverick Hair Studio for men. It’s the place to go for stylish haircuts to keep you looking fast. Lastly, if you’re in the Erin area, “The Shed” has great coffee and super friendly staff to boot.

Q8. What do you find different between Australian and Canadian triathlon at the local level?

- Truthfully, there is not a huge amount of difference. Taking nothing away from the competition here, which has plenty of great athletes, I find the competition goes a lot deeper in each age group back home. Some races cracking the top 20 can be hard. Canada lacks in the number of Pros racing at each event. However, I like what Multisport Canada is doing this year with the Elite Age Group division and some prize money to go with it. Other than that, both countries have great race options, friendly competition and are well organized.

Q9. Who is the one triathlete you would love to spend a training week with?

- I can’t go past Craig Alexander. He is a humble, hardworking champion who always puts his family first.

Q10. What is the best piece of training advice you have received and from whom?

- Something that I live and die by now, especially after last year’s issues, is it's better to do too little rather than too much. Over training will only lead to injury. This was advice given to me by my Uncle, a multiple Hawaiian Ironman finisher.

Make sure you follow Kane on his blog @ http://kanepicken.blogspot.com/ !

Age Grouper Spotlight - Paul "Speedy" Gonsalves

Race mornings are nervous times, no matter how competitive or experienced you may be. Some athletes are weighed down by expectations. Some people are brand new to the sport and not sure what to expect. Others (including me during my first few duathlons) collect a stomach full of butterflies knowing there will be a point of exhaustion that will test you mentally and physically right up to the finish line.

When I first started this journey about five years ago, I built up a lot of pre-race stress. Often, I would be sitting in the registration line questioning my motives for driving to the event in the first place. As soon as I racked my bike, I could not wait for the darn thing to be over with so I could get to the food tent and just relax. Thankfully, I bumped into our featured Age Grouper early in my duathlon life and was able to pick up a few tricks to help smooth over many of the jitters I used to feel before stepping up to the start line.

It was my first time on the Grimsby course and many had extended a warning about the descent coming down the Park Road hill so I was getting a little worried as I set up my transition zone.

In a chance meeting, Paul “Speedy” Gonsalves, calmed these fears and helped me stay loose. He was in need of a tire pump and I happened to be nearby and able to assist in his search. During our conversation, as he inflated his race wheels, I was pleasantly surprised that someone very competitive in the sport could display a sense of humour and be so friendly in the moments before an event. Those usually tense moments were eased in a big way as we spoke and I had all but forgotten about the nerves I was battling minutes before.

From this encounter, I learned not to take things too seriously when approaching this hobby. I now make the time to mingle with those around me in transition which keeps my mind free of a lot of negative energy and gives me the opportunity to meet so many amazing people with the same passion for multisport.

Thanks to “Speedy”, I realized that you can have a bunch of fun at these events and still satisfy that tiny, competitive fire that burns inside us all.

10 Questions with "Speedy"

Q1. What brought you into the sport of tri/du?

- I started as a marathon runner back in the early 80’s (Yes, I’m that old). I lived in Rexdale but worked in downtown Toronto. I decided to ride to work 2 or 3 times per week for injury prevention and discovered I loved going fast. In 1986, I heard about a “Biathlon” in Mt. Tremblant that was an 80k bike and a 21k run. I did the event and recall having a blast and did very well at it. Soon after, I started racing Du’s with Trisport Canada. I wish to be still racing well into my 70’s and 80’s.

Q2. Have you always been strictly a duathlete? If no, why did you leave the swimming behind?

- I started off as a runner and started cycling as a means of injury prevention. I was also inspired as a kid by my Uncle Hilary, a world class rider who rode for the West Indies.

I don’t see myself as leaving swimming behind. I’m a decent swimmer and the reasons for doing Du’s has nothing to do my ability to swim.

Q3. You race a lot during a season, is there ever a point when you wake up the morning of a race and wish you had taken the day off running or duathlon?

- No, I rest like a “Rock Star”!  lol
I also have enough experience to know (i.e. Old) when I’m pushing too hard and when to ease off the training.

Q4. Are you more proud of what you currently achieve or what you accomplished in the past?

- I haven’t thought of what I do in terms of pride. Regardless of race results, I have a sense of accomplishment that on that day I raced as smart and as hard as possible without leaving anything in the tank.

Q5. What moment in your multisport life do you look back on with fondest memories?

- When I first heard my eldest son, Christopher, yell “Go, Daddy, Go!”

Q6. You told me you used to take the sport too seriously for a recreational outlet. Are there any examples of things you did back then that you shake your head at these days?

- Nothing specifically comes to mind, but definitely no joy. Intense focus and little or no social interaction with fellow racers, spectators and race volunteers/officials.

 I’m surprised when people make the assumption that my nick name is a function of my performance. “Speedy Gonsalves” is just my way of keeping the racing real and fun. I must admit, I do get a kick out of hearing people cheer "Ándale! Ándale! Arriba! Arriba! Hepa¡ Hepa! Hepa! Yeehaw!" ("Go on! Go on! Up! Up!).

Q7. At what moment did you change the focus from purely results driven to a fun, social event that should not be taken too seriously?

- The turning point for me was 2001 at my 1st World Championships in Italy. I was in Italy on 9-11 and the race was a few days later. I was getting more and more anxious about world events and the upcoming event. I remember cheering on the Canadian ladies race the day before my event and I couldn’t help but notice that the women were embracing the moment, flying through the course and appeared to be having so much fun. It was at that moment I remembered why I raced and that was to do my best and have fun. Immediately, I felt my shoulders relax as my anxiety faded away. The next day, I set a personal bests on the 10k run and 40k bike as part of the overall event. The more relaxed I am, the better I seem to do for the same fitness level.

Q8. Can you describe your bike mascot and the origins of this aerobar ornament? 

- You must be referring to “Rocky the Rooster” who is my 3rd rubber chicken/mascot. I can’t remember when the 1st mascot came to be but it was following the 2001 World Championships and my renewed “Sense of Fun”. The 1st time I used it, a fellow competitor complained to an OAT official that it “Gave me an unfair aerodynamic advantage”. I remember the OAT official having a good laugh. Now it’s true that it does represent an unfair aerodynamic advantage, but whoever said life was fair was selling something.

Q9. What keeps you motivated to stay in great racing shape with so many other responsibilities?

- My love of dark beer (Waterloo Dark, Smithwicks, Newcastle Brown, etc.), chocolate and cheesecake.

Q10. What is the greatest piece of advice you have heard during your tri/du career?

- "Keep the rubber side down"

Age Grouper Spotlight - Rhys Spencer

The power of networking over the internet has allowed me to learn much more about our sport and the people who make it so great. Thankfully, many of them are incredibly friendly and more than happy to pass along advice and comments based on their wealth of experiences.

I first came across the name, Rhys Spencer, after the 2010 Victoria’s Duathlon. This race usually contains a solid mix of the region’s top triathletes and duathletes so you know the competition will be tough. The field is much larger than our typical duathlons with many athletes taking advantage of this first event of the season to assess their fitness levels. This is what makes it such a great, early season test.

When I was looking over last year’s results, hoping to see a respectable bike split after a lot of off-season training, I noticed several of the people finishing around me had hammered their two wheelers over the 30k course. From that comparison, Rhys’ name popped out in a big way as he was right beside me in the finishing column but his bike split was much faster. In fact, it was the 4th fastest of the day. Because I could not recall his name from a past race, I ended up digging through some of his other results on the web where I could see he definitely knew what he was doing out there on a bike.

Coincidentally, it was around this time I also noticed his name in a Twitter reply on my coach’s site. If he knew Tyler, I figured he must have some intriguing triathlon opinions so I decided to follow his tweets. Quickly, I could see that he had a vast background in triathlon and cycling so I sent a few cycling questions in his direction which he swiftly answered with amazing responses.

As I thought about future guests for this Local Age Grouper series, I figured I could use the forum to ask this interesting, Toronto based Ironman a little more about his racing history and the use of philanthropy in many of his events. Of course, he generously accepted and provided some fantastic insight on what makes him so much more than your usual weekend warrior.

10 Questions for Rhys Spencer

Q1. In early blog entries ( http://www.rhysspencer.blogspot.com/ ), you mentioned that you had been through a significant lifestyle change. How did you get away from your bad habits to find the world of triathlon (and cycling)?

- Well, quitting smoking after 7 years was hard but I remember thinking, if I can do that cold turkey, I can do anything. So I started to mountain bike with some friends in Dundas who were very influential in my decision to me lead a cleaner life. We all enjoy our beer (then) and our wine (now!) but we hung out a lot back then and hit the local trail scene in Waterdown and Dundas. I was hooked and quitting smoking was actually quite easy because I had this outlet that made me feel really good and healthy which kept me away from the behaviors that I associated with smoking. You want to quit smoking? Three rules:

• you have to WANT to
• realize you are quitting a behavior as much as an addiction
• find an outlet and set yourself up for success

Mountain biking was that outlet. Soon, I was reflecting on my teen years, watching The Badger Hinault and Greg LeMond in the tour with my Italian neighbours, and the famous 1989 Iron War in Hawaii between Dave Scott and Mark Allen. I said, "well, you just quit smoking, picked up mountain biking & didn't finish last...you can do anything...". From there, it was an 18 month progression from duathlon, to sprint tri, to the Peterborough half Iron Distance to Ironman Florida in 2000.

Lastly, at the time I was getting into all this, I met my wife to be whose dad, when alive, was a HUGE ROADIE! Luck would have it, I found the love of my life who also "got it" when it came to 6 hour rides followed by 2 hour naps and plates of pasta. I am truly blessed in that regard!

Q2. You have used your athletic abilities to accomplish much more than personal glory. Through fundraising efforts, you have given a large portion of funds back to the community. What initially gave you the idea to use your racing as a charitable outlet?

- Truthfully, it started on a whim and then quickly grew into something that "felt right". My first Ironman I did it initially via my employer where they matched what I raised and we donated to the Food Bank of Toronto. It was as fulfilling as the accomplishment of finishing an Ironman and that nugget of memory I placed very near to me and promised never to forget.

Q3. How do you decide which charities to support when you are drawing up a fundraising plan?

- One commitment I made to myself was to change it up. Sometimes volunteering turns to work because you are repeating year over year over year and the reward I have witnessed with others, begins to fade and it turns to work. So I said to myself, "what do you feel passionate about that needs help TODAY...?" So charities I have supported include the aforementioned Toronto Food Bank, Breast Cancer Society, Lymphoma and Leukemia Foundation, Sick Kids Hospital, United Way Peel Chapter, to name a few. It keeps it fresh and I get to learn about their causes and why they are important, under-funded and need awareness.

My mother passed of AML Leukemia and my wife's father, a brain tumor, so clearly those two charities are a constant thread for our charitable donations budget.

Q4. You changed your 2011 schedule due to a recent invitation to compete in the Ironman Championships, via the lottery. What will be the goal for this year’s Kona race?

- I struggle with this every swim session!!!!!!!! I want to compete, I would love to leave the Ironman sport on Alii Drive with a PB but I am realistic. I haven't raced Ironman in 3 years, I just started swimming, after a year off and I took 8 weeks off running this spring. So, I have a lot of catch up to do. Other side of brain is saying, the sport has become very fast in 40-44 age group so treat this race like a celebration of turning 40, a celebration of "what's possible", a celebration of where I came from, and a celebration into Ironman RETIREMENT!

I think that was therapy typing that, the goal is: HAVE FUN!

Q5. Will you still be able to ride in the Tour for Kids, as per your earlier plans? Or, will training for Kona be too much of a distraction at that point?

- My #1 commitment in 2011 is to do the Tour for Kids charity ride. 3 great cancer camps are supported by amazing fundraisers, athletes and volunteers. What a celebration! And, if we map out where it lands, in relation to Kona, I actually think the Tour for Kids is a perfect block of training. It is 7 weeks before the race, gives me a huge bike test (doing 800K over 4 days) and I can then recover for a week and hit out some hard epic runs and swims while maintaining bike fitness with some threshold work in the odd local road race/time trail. The whole package is just one big celebration of giving back and athletics, a perfect marriage!!

Q6. A few years ago, your major focus was the Ironman distance triathlon but in recent seasons you have concentrated more on your cycling. Why did you decide to switch the direction in your recreational pursuits?

- I hate swimming. I really do. That bloody black line is like a horrible relationship but you keep going back for more brutal suffering. And trust me, my wife Meredith will tell you, letting go of Ironman was like a break up for me because I couldn't figure it out. It had been 10 years of my identity and gave me a real belief in myself. I owe the sport that much. It has helped my career, my relationships, and my beliefs. Sounds corny but it is true. Then last year I crashed bike racing, got really battered and bruised and couldn't swim or run. That was the plug, I was done because I was forced away and I realized how free I felt. Kind of like finally walking away from a bad relationship!! So I focused 100% on the Green Mountain Stage Race in Vermont and had a superb time.

Kona is too sweet to pass, so 1 more year, and I will say knowing that I feel liberated and free to train and enjoy all of it. It is a great feeling!

Q7. To date, what is your most memorable sporting moment?

- As a competitor I have one very poignant, special moment. I finished IMUK in 2006, eight months after my mom passed. I crossed that line and had my dad, sister, bro-in-law, wife, niece and nephew there. I was a euphoric 30 seconds off a PB but a hard course. But that wasn't why it was euphoric. I ran the last 5K in 22:30 and it felt like a sprint, thinking only of my mom. I was running on air and when I finished and hugged my dad, it was that 10 seconds that told me so much about life, about my family. I will never forget that and it can't be repeated.

As a fan, being at the Millennium Stadium in Cardiff with my dad and my mom in 2003 watching Wales beat Ireland for their first Grand Slam in 25 years. That means going unbeaten in the Six Nations beating Ireland, England, Scotland, France, and Italy. Think Canada - Salt Lake City Olympic gold medal game, on steroids.

Q8. Who is the one athlete from the sport of triathlon, or cycling, that you love to watch compete?

Simon Whitfield. He's such a warrior racing, and a down to earth great guy to ride a bike with and chat. What he did in Beijing, with that much pressure, was poetry in sport.

Q9. What is the one thing you would do (if you were running the show - OCA) to make the sport of cycling more popular in Ontario?

- Too many to list. I can't even start. I will say, culturally, cycling is a mess both from the athlete and the UCI, the CCA, and OCA. Wait, the answer really? Outsource race organization to 1 organizer to consolidate and create a consistent, safe race experience. That one person is Graham Fraser.

PS: PLEASE GRAHAM!!!! -:)

Q10. From your years of experience, what advice would you give to someone about to attempt their first Ironman?

- The same thing someone told me on the balcony of the Florida hotel the night before mine. A total stranger said this and it really resonated.

"You're prepped, fit and ready to go. Two things: you only do your first one ONCE so enjoy it, and something WILL go wrong. What separates a good from bad race is problem solving."

To learn more about Rhys and his Charitable Causes, please visit his blog.

http://www.rhysspencer.blogspot.com/

Age Grouper Spotlight - Marco Sadeghi

I am happy to share the first nominated entry in the Age Grouper Spotlight series on my blog. A fellow FMCT Falcon, Kane Picken, mentioned this three time Ironman to me a few weeks ago so I followed up and was thrilled this amazing, local athlete was willing to donate some of his time to participate.

Marco Sadeghi is a very dedicated athlete who drives a lot of motivation through the challenges of everyday life. He has battled through adversity and now uses his training and profession as a positive outlet in his new lifestyle. This Toronto based Personal Trainer is currently gearing up for another run at Ironman Lake Placid and is working hard to add another finisher medal to his collection!

10 Questions with Marco Sadeghi

Q1. What made you enter the world of triathlon?

- I was always an active kid growing up. Even when I look back on my early childhood years, I was always passionate about swimming, my bike and running. I always wanted to be the fastest kid on the block and I always admired the guys that were faster than me.

Although, I enjoyed being competitive growing up, I never considered myself an athlete or took part in any sports teams. I did my first 10km running race in 2005 and I loved everything about it. I appreciated the spectators, the inspiration, and the friendly, encouraging atmosphere of the race – that got me hooked! That same summer, I did my first try-a-tri in Grimbsy and it all began there. Even though it was only about a 45min race, I was very proud of myself for taking part in it. I saw a lot of opportunity for improvement and I wanted to train and learn to go longer!

Q2. What aspect of triathlon takes the most of your energy to improve?

- Swimming! Swimming is one of those sports in which the bio mechanics of it doesn’t come naturally to us. I always find that my form and endurance will suffer the most in swimming, if I haven't practiced it for a short period of time, as compared to cycling or running.

Q3. What would be the first triathlon item you would rush out to buy if you won the lottery?

- Specialized Shiv TT bike! Although, I’m still working on building the engine. It would be embarrassing to get dropped on such a bike. Therefore, riding my 2007 Specialized Transition with carbon forks, seat post and aero bars doesn’t make me feel so bad when I get dropped.

Q4. Which race, anywhere in the world, would you love to compete in?

- Kona, Hawaii – Ironman World Championships. I hear their finisher t-shirt is the best one out there! I love the Ironman distance and I’ve had the opportunity to compete in three of them. Kona is known to be the Mecca of Ironman races. It offers the most challenging racing conditions and the most scenic course for 140.6 miles. I’ve heard great stories about the race from my training mentors over the years. To qualify alone would be such a great accomplishment. Also, it would be a great opportunity to race with the best in the sport.

Q5. When thinking about your triathlon training/racing, to date, what are you most proud of?

- I’m most proud of the lifestyle change training brought into my life. I’ve seen my character develop over the years as training became a habit. I learned the meaning of dedication, perseverance and passion through another channel of energy that was greater than myself and that kept me in the game.

Q6. What is your favourite workout?

- My favourite workout has to be the bike, long run combo! I love brick workouts and running is my strength. When I’m building mileage up for an Ironman, I would do my long ride on the Saturday and go out on the Sunday with an easy ride followed by a long run. The real treat is to finish the weekend with a big run off the bike. This type of training has helped my Ironman marathon greatly over the years.

Q7. Who is your biggest influence in triathlon?

- My biggest influences in triathlon comes from all the coaches and Ironman finishers that I admired since day one of training with the Mississauga Triathlon Club. But to choose one person specifically, it would have to be John Boffin. John is a 6x IM finisher and had competed in Kona twice. I admired him greatly for his accomplishments in the sport and in life. He was a positive influence in my life and always encouraged me. I remember getting killed at my first 2hr spin class with him and I asked him how I did – ‘You are a natural, and I hope to see you next week’ he said. He was a great training partner, coach and friend. He taught me everything I needed to know about racing an Ironman and he always made the time to be there for me.

Q8. How do you set up your training schedule?

- I gather information from all different types of sources. From coaches, articles, studies, and other athletes. Of course, we are all unique and we have to find a training program that works best for us. I always make changes to my training and nutrition to be a better athlete, to train smarter and to continue to incorporate the sport in a balanced way into my life.

Q9. Do you listen to music during training? If yes, what are the top three songs that pump you up for a workout?

- I only listen to music when I’m training in my basement on the trainer. Other than that, I never listen to music when I train outdoors. I enjoy being focused and in the zone either listening to the voice in my head, my bike, nature, or just being alert of the dangers of the riding on the road. However, my top three pump up songs would have to be...

1. Rage Against the Machine – Bulls on Parade
2. Rage Against the Machine – People of the Sun
3. Rage Against the Machine – Revolver

Q10. What would you like to share about yourself to help the readers learn a little more about you?

- I have seen my character develop over the years as I have grown with the sport of triathlon. My values, priorities and outlook on life have changed considerably. Life, much like training is an endless journey. As I push my limits and seek the person I want to become, I continue to discover more about the person that I am.

I have made my share of mistakes with respect to training that caused a negative impact on my life. These mistakes were all in attempt to becoming a better athlete, but unfortunately put my health at risk. I had to learn fast and adjust to get back on the right path to success. One of my Ironman mentors, that I still look up to, once told me ‘sometimes we have to crawl in the valley before we climb the peak’.

We have to take time to learn while we are in the valley. It can be a dark, lonely place at times and the hardest part, much like an Ironman marathon, is to keep taking that step forward. Through perseverance and faith – Anything is Possible!

Thank you Marco! It has been a pleasure getting to know you. Best of luck in 2011!

 

Please visit http://www.alohafit.wordpress.com/ to support this local Triathlete.

Age Grouper Spotlight - David Frake

This season will mark my sixth year of racing duathlon. During those years, there have been many new faces in the fields I have competed against but this spotlight athlete is someone I have been chasing down since those early races.

Toronto's, David Frake, is an incredibly talented duathlete who has been ranked among Canada's best for several years. Even after suffering a serious, early season set back in 2010 (after a crash in the Good Friday cycling race), he worked his way back to form before the end of the summer. His amazing come back was capped off with an impressive Age Group victory at the World Duathlon Championships in Scotland last fall.

Knowing the dedication and attention to detail this duathlete places in his training, I am sure he will be on top of the sport for many years to come. He continues to push the limits each year and is a huge motivating factor in my training as I strive to reach the splits he is able to post on both the run and the bike.

10 Questions with David Frake

Q1. What was the first tri or du that you attempted?

- First Tri - I was 14 yrs old. One of the original President's Choice Triathlon Series races in Waterloo at the Laurel Creek Conservation Area. I raced in the under 18 category and won. Back then the awards were awesome, I won a bike and still have it.

Q2. Do you teach yourself or do you train under the guidance of a coach?

- To date, I have never had a coach. I have a strong running background as well as science degrees in kinesiology and physiotherapy. Not to say that makes me an instant expert on self-training but I have a pretty good sense of what I need to do. Having said that, I will likely take on a consultant running coach this year just to make sure I'm sure I'm on the right track.

Q3. You had a nasty cycling crash in early 2010 and came back to win Gold in your Age Group at the World Duathlon Championships in Scotland. What kept you motivated during the rehab and the training to get back to such amazing race speed?

- The crash in early April really threw a curve-ball into my season. I thought I was finished for the year with a torn acl, mcl, meniscus and completely separated shoulder. Thankfully, I had tons of support from my family, friends, fellow cyclists and my surgeon, Paul Marks. I owe my Team Manager at Triathlon Canada, Joyce Chiang, hugely as she convinced me to return to Duathlon Worlds this past year, not just as the team physiotherapist, which was initially my plan, but as a competitor as well.

As a physiotherapist, I had a pretty good idea of what needed to be done so went to work at it pretty hard. My motivation came when I realized (by August) that things were feeling reasonably healed and strong again that I might just have a shot at a bit of a season. That's when I decided to go for it.

Q4. Being involved in such a crash, and keeping in mind that we all have to work and help provide for our families, does it affect the way you look at bike racing?

- Cycling, especially road racing, is a sport that takes years of experience and learning. Even with that experience, it can be dangerous. If you road race and think you'll never crash you should get out of the sport altogether. I have had numerous crashes, none as bad as last year, and have learned from every one of them. I have no intention of leaving the sport but have definitely become more selective in what races I enter and who I race with. Doing this minimizes the chances of serious injury and keeps everyone around me happier.

Q5. What is the biggest honour you have received in the sport?

- Canadian Duathlete of the Year (Triathlon Magazine) this year was a huge honour. OAT Duathlete of the Year a couple of times was nice as well but I have to say that winning a World Championship was the ultimate achievement in my tri/du career.

Q6. You have seen a lot of people come and go in the sport of duathlon, what kept you interested in Run/Bike/Run for so long, compared to your competitors?

- I've always considered myself a triathlete but haven't raced in one in a few years so I guess that pretty much makes me a duathlete, for now. I suppose I've just gotten in the groove of running and cycling and haven't managed to break the habit. Running and cycling are my favourite disciplines. I also love swimming but just haven't managed to incorporate it back into my training. What's kept me in it is the constant lure of going back to a World Championship with an eye on the podium.

Q7. What is the training session you love to see on your calendar? What makes it worth looking forward to?

- I love group bike rides. I ride with an amazing group of guys who call themselves the Morning Glory. They ride every Tues and Thurs morning at 5:30am in midtown Toronto. The group has grown to nearly 50 riders. The lead group are quite competitive so we all go head to head. It's like a training ride that becomes a race. I love and thrive on any kind of competition, anywhere, anytime so I love this ride! The other one I look forward to all week is the La Bicicletta/Midweek Thursday Night Time Trial series in Markham. Some of the Province and Country's best TT racers show up every week. It's uber relaxed yet uber competitive...my favourite combination.

Q8. Do you think there is a chance of you returning to triathlon now that you have achieved such success in the duathlon?

- I'm always thinking about Tri. I've been back in the pool a few times this winter so who knows...??!

Q9. Is there a long term goal that you have set in triathlon, duathlon, running or cycling that you would like to accomplish?

- Long term, I'd definitely like to race a triathlon at a world championships. I'd love to defend my World Duathlon Championship. Racing a season as an elite on the international scene would be great. I'd like to place top 5 Nationally in road and or road TT one of these years and would like to run a 32:00 min 10k so I guess I have my work cut out for me.

Q10. Is there something about Dave Frake that many of your co-racers would be surprised to learn about?

- I'm a physiotherapist and practice owner of Balance Physiotherapy. My physiotherapy practice donates a minimum of 15% of it's services to those without adequate financial resources as well as a portion to elite athletes as a part of a sponsorship program. I'm French-English bilingual and can read basic Chinese. I love traveling and have lived and worked in Hong Kong and sub-Saharan Africa. I'm also passionate about great food and wine, it's something I'll never give up, not even during the race season!

My sponsors are Neal Brother's Foods, Clif Bar and Octto Cyclo components. I'd love to thank Triathlon Canada for all their great work and support over the years and would love to mention my practice-

http://www.balancephysiotherapy.com./

Age Grouper Spotlight - Tommy Ferris

Overcoming obstacles is nothing new to my next spotlight guest. Tommy Ferris has battled back from a string of injuries over the past few years to prepare for another season of high level competition against the best age group athletes in Ontario.

I met this highly motivated athlete a few years ago as we jockeyed for position during a few early season duathlons. After he caught my attention, with a very strong effort in the Milton Sprint Du (the first time we were in the same field), we spoke a few times online to discuss training, future races and lots of other duathlon stuff.

We then met up again that summer for the Ontario Duathlon Championships in Gravenhurst. In this race, he showed off his efficient running form to pull off a gutsy pass, finishing one spot ahead of me in 5th Overall. I knew from this late race surge that he had the heart of a winner.

Even though we have only raced head to head in one race since Gravenhurst (due to injuries, my attempt at triathlon, different race schedules, etc.), we have kept in touch and offered up support for one another.

As this Toronto based Graphic Artist prepares for a return to triathlon in 2011, I will be cheering him along, hoping he reaches all his multisport goals!

10 Questions with Tommy Ferris

Q1. What made multisport an attractive recreational outlet for your post graduate years?

- I actually competed in triathlon before starting post secondary ed, so I was hooked on multisport long before I'd finished school. After graduating, I moved to Toronto to start my career. I was broke (my first apartment was a closet. I'm not kidding!) and couldn't afford a gym membership so the only training I did was some running with a few running groups here and there and riding my bike throughout the city. I always wanted to return to multisport and, after a couple of years as a competitive rower, I began competing in duathlons at the end of rowing season. I started with duathlon because it had been years since I'd done any swimming other than jumping in the lake at the cottage. What made multisport so attractive for me, at that point especially, was it was something I could do on my own. Rowing is a team sport and if your crew is one rower short, the entire team is affected. Another attraction with multisport was it's a sport I could take with me anywhere; all I needed was a pair of running shoes or my bike. I had to give up rowing in early 2008 so it was at that point I started training full-time for the duathlon.

Q2. You have had a number of tough injuries over the past few seasons. What motivates you to continue training as hard as you do?

- Yes, injuries have been a huge struggle for me. My 2009 ended early with a stress fracture, 2010 ended early with a torn AC joint as a result of a bike crash, and 2011 started with some fairly debilitating tendinitis in my knee as a result of running too hard in slippery conditions. I feel like I'm constantly walking a fine line... if i push myself too hard and go too far over that line (in an attempt to get faster) I'll hurt myself, and if i stay on this side of the line my run speed won't improve but I'll remain injury-free. In the past, I was a strong runner that struggled on the bike, but because of my injuries things have now done a complete 180. My riding is my strongest discipline and running is my weakest. In fact, I feel it's awful and it's nowhere near where I'd like it to be. What motivates me to keep going is the belief that there's a strong runner inside me trying to come out but keeps getting set back.

Q3. Which race do you believe is your best overall performance? Why do you pick that particular race?

- In terms of athletic performance I'd have to say my race in Welland (2010) was my best so far. My goal heading into that race was to let someone else set the pace on the first run, average more than 40km/h on the bike, and then run a faster time on the second run. All three of those things happened and it felt like the perfect race. However, the performance I'm most proud of would be my race at the Duathlon World Championships in September 2010. I had a good first run (almost setting a 10k PB), made up 12 spots on the first lap of the bike, and was on my way to a top-10 finish... I was having the exact race I'd wanted. On the second lap of the bike I went down hard in a nasty crash. I was traveling more than 60km/h when I wiped out and I thought I was finished. Spectators ran over to help and gathered up all of my things (including the lens that had popped out of my sunglasses!) and called the paramedics. While I was lying on the ground letting my spinning head and nerves settle, I closed my eyes and the letters "DNF" flashed before me in black and white next to my name. I'd worked so hard and traveled so far to be there that I had to try getting up. I ended up finishing the race covered in dirt and blood on my mangled bike, and the fact that I was able to fight through that and cross the line on my own two feet is something I'm quite proud of.

Q4. Who (if you could pick anyone in the world) would you love to have as a coach or mentor for this sport?

- It seems too obvious an answer, but I think Simon Whitfield would make a great mentor. He's an incredible athlete and having him guide me through the ins and outs and ups and downs of the sport would be amazing. There isn't anyone out there I can think of off the top of my head, so if I had the opportunity to pick any coach in the world I'd have to do some research. What I do know is that when I first took an interest in triathlon in the late 1990s, Peter Reid was the first athlete that sparked a flame inside me. I didn't know anything about the sport, and little information was available back then, but I somehow knew he was sponsored by Reebok. I remember going to the Reebok outlet in Cookstown and asking if they had Peter Reid posters for sale, and they were like, "Who's Peter Reid?". I wouldn't turn down an opportunity to be coached by him for sure!

Q5. After a number of successful years as a duathlete, you want to focus on Half Ironman Triathlons this season. What made you want to get back into the water?

- A few reasons. The first was I was feeling ready. It's been more than 10 years. I didn't want to start my swim training from scratch and get back into triathlons until I felt like a strong enough athlete on the bike. Swimming will likely be my weakest event for a long time, but as long as I can come out of the water in a position that isn't dead last, I'm confident enough with my riding that I'll be able to make up some ground and have a solid finish. I race better when I'm chasing people down from behind, and since the ride is the largest portion of any triathlon, I'll have plenty of time to do just that. The second is I've always wanted to race the 70.3 distance. The third is there's nothing like Kona for duathlon. I want to go to Kona someday to race in the Ironman World Championships, and I can't do that as a duathlete.

Q6. What is the one piece of equipment you wish you had in your arsenal?

- Power meter. As I'm transitioning into longer distances, race management will play a huge roll in my success on race day. A power meter is an excellent way to track and manage your power output when riding such long distances.

Q7. It appears the duathlon is losing many of it's competitors to the triathlon. Do you have any ideas that would help improve the duathlon?

- First and foremost, people need to start taking duathlon more seriously. I can't count the number of times people have said to me, "Oh, you only do duathlons." Well, I can tell you that as a duathlete I train just as hard or, in many cases, much harder than most triathletes. Duathlon is very tough. In triathlon your running legs are fresh and ready to go once you're off the bike, but by the time the second run rolls around in a duathlon, your legs are dead. Some series in Ontario are much better than others, but on a grassroots event level, race organizers need to stop treating duathlons like nothing more than a formality. From a big picture perspective, I think duathlon needs an annual event or series of events in North America with a large prize purse and lots of promotion that appeals to the world's top multisport athletes. Such an event would generate a lot of buzz and really get people excited about duathlon at every level.

Q8. Are you able to stick to a healthy diet or do other factors in life make it difficult to eat the way you would like to?

- I have a raw food-focused diet and do my best to always eat as healthy as possible, but just like everyone else I cave into those cravings for fast food every now and then. Life's circumstances make it difficult to always eat the way I'd like to, but I don't stress out about it too much. On the whole my diet is very good, so eating food that isn't so great every now and then won't have much of on impact on things overall.

Q9. You traveled to Scotland last season for the World Duathlon Championships. What was your overall impression of racing at this level?

- My overall impression of racing at that level was that there are truly some incredible athletes out there! I doubt I'll ever race a course as tough as that one in Edinburgh, and the fact that people were able to pull off the times they did still amazes me.

Q10. What is the one thing you hope to accomplish in the next 3 years of triathlon/duathlon?

- Over the next three years I'd like to climb my way up the rankings in my age group and qualify for the 70.3 world championships. In order to do that I'll have to get my injuries under control and really get a handle on my running. That's what I'm focusing on right now.

Please show your support of our local Age Groupers! You can follow Tommy Ferris on http://tommyferrisduathlon.blogspot.com/ as he tackles the Half Ironman world this season.

Age Grouper Spotlight - Glenn Camplin

Team HiPerformance athlete, Glenn Camplin, is my next subject in the Age Grouper Series on my blog. I have been lucky enough to train with Glenn for the past few years (with our coach Tyler Lord) and have seen just how hard this driven triathlete works to stay at the top of his AG.

He has a well rounded mix of swimming, cycling and running which makes it very tough to catch him out on the course. This season, this Hamilton native will look to improve on an incredibly successful 2010 as he attempts to push the bar even higher.

 10 Questions with Glenn Camplin

Q1. What got you started in triathlon?

- After way too many years of inactivity, I decided I should do something to get back into shape. Around that time one of my friends was competing in the Niagara Duathlon and another in the triathlon. My wife and I went to watch them to yell some encouragement. After the race, my friend told me given my swimming background, I should give triathlon a try and that was the start of it.

Q2. Is there a workout you dread to see on your schedule? How do you overcome this initial lack of enthusiasm to get through it?

- That's easy, track workouts. They hurt way too much! I much prefer long steady/tempo runs. The only thing that gets me through it is the results they produce. No doubt about it, the track makes you fast.

Q3. You have been training with Tyler Lord for a few years now. How does a coach help you most (motivation, form, periodization, etc.)?

- Tyler helps immeasurably. The biggest benefits from working with a coach are that it keeps you accountable, and the knowledge he provides. Before, I would just go out and swim, bike and run kind of aimlessly, thinking more means better. Now my training is much more focused.

Q4. What do you hope to accomplish in the 2011 season?

- I haven't really decided on a race schedule for this year, however, Tyler has suggested my "A" race could be going sub 4:20 at the Esprit 70.3 in Montreal this September.

Q5. Is there a professional athlete that inspires you to reach your goals?

- Chrissie Wellington. It is unbelievable how dominant she is. I was fortunate enough to see her racing Ironman Arizona...how she can go that fast and smile through the pain is inspirational. Also, the elite ITU athletes in general are inspiring. The speed they possess and the pain barriers they can push themselves through is crazy.

Q6. You have traveled to several races outside of Ontario, which destination race have you enjoyed most?

- The ITU Grand Finale in Surfer's Paradise, Australia has to be my favourite race. The race organization was great, the weather was great and Australia is such an awesome place to relax for a holiday at the end of the season.

Q7. What is your greatest source of information for triathlon, magazines, online sites, blogs, coach, etc.?

- All of the above. I check out athlete's blogs and web sites fairly consistently. Tyler always keeps me up to date with everything in the triathlon world. Also, training partners and I need something to talk about during our long runs and rides.

Q8. Is there any training aid that you cannot live without, I.E. HR monitor, GPS, power metre, gels, Gatorade, etc.?

-Two things. Firstly, my wattage metre. Two years ago, I just rode the trainer and had no real idea how to train properly on it. With the power metre, I can accurately do intervals and gauge my progress. The second thing would be Eload Fly. Not many people seem to know about it but, for longer races when nutrition is very important, it is a great product. I like to add it to my water bottles to make a super concentrated drink to make sure I get enough carbs and calories.

Q9. Do you try to stick to a strict nutritional plan or do you eat whatever is convenient at the time?

- I have to stick to a nutritional plan as much as possible. I seem to gain weight very easily and very quickly due to my sweet tooth. If I don't stick to my plan, I feel very blotted and slow.

Q10. Do you listen to music during training? If yes, what song really gets you rolling?

- I don't listen to music as much as I used to. We can't race with music so I try not to become reliant on it while training, however, a little Rage Against the Machine has gotten me through a few tough track workouts.

Thanks for your time Glenn!

Age Grouper Spotlight - Luke Ehgoetz

The next subject in my Age Group Triathlete spotlight is a New Hamburg resident who continues to climb the AG rankings year after year. Luke Ehgoetz had a solid 2010 season and is currently working hard to improve on his past triathlon times with a big focus on becoming an Ironman in 2011.

To help him on his journey, Luke has joined Team Running Free – Milton and will be sporting the very familiar Red and Black of this well represented local squad. His outgoing personality and dedication to the sport make him a perfect match for a team that continues to attract many of the top endurance sport athletes of the area.

When I sat down to create my list of potential candidates for this series, I had a good feeling Luke would be open to share his story. As usual, he did not disappoint so I hope you enjoy learning about another amazing Age Group Triathlete from our region.

10 Questions with Luke Ehgoetz

Q1. How did your triathlon journey begin? Was there an individual sport that led you into this lifestyle?

- I started running back when I was in University, simply for exercise and to try and lose some weight. I moved to Bermuda in 1997 and did my first running race in 1998, I think. My first official road race was the Bermuda Day half marathon. Wow, did I learn a lot that day. It was also the last day I wore a cotton tank top to run in.

I struggled plenty in that first race, finishing in about 2 hours and 5 minutes. After that, I was hooked on running and decided to take it more serious. I did many more races while living in Bermuda, and actually got my Bermuda Day half marathon time down to about 1:40.

I moved back to Canada in 2002 and did some more running races, but nothing too competitive. It wasn't until I started biking to work (New Hamburg to Kitchener and back) in 2005 that I really start to step it up.

In the summer of 2006, I decided to sign up for my first triathlon. It was the Subaru Sherkston Shores sprint triathlon in September 2006. I was pretty nervous at the start and asked to get moved to the last swim wave.

As expected, the swim was a real challenge, but once I got out, I flew through the bike and run and finished with a decent time. After that, I was totally hooked, and for 2007 I got the express pass and did all of the Subaru races except the Peterborough Half.

Q2. Where do you draw your inspiration from for those long, tough training hours?

- I think my inspiration comes from wanting to do better than I have in the past. For the past few years, I've had a spring marathon on the schedule (Mississauga in 2009 and Ottawa in 2010). I have a running friend here in New Hamburg that I run with (Darryl Huras) who is also a very good runner. It is great that we can go out and be equally challenged while training, and since we have had similar race schedules the past few years, it is motivating to get out there and run when you know you don't have to do it alone.

I did my first long distance triathlon in 2008 (Muskoka 70.3). It was a real struggle and I knew when I was done that I could do a lot better. Therefore, I was motivated in 2009 to train hard over the summer in order to improve upon my time. In 2009, I did the Muskoka 70.3 again and placed 5th in my AG and actually earned a spot for Clearwater. Unfortunately, I could not go, so once again, I trained hard in 2010 to qualify one more time so that I could go.

In 2010, I ended up getting 4th place in my AG and qualified for Clearwater. In November 2010, I did the 70.3 World Championship race down in Clearwater, Florida. It was an incredible experience overall.

Q3. Which of the three sports do you believe you need to work on the most to improve your overall performance?

- Well, if you look at my results over the past few years, swimming has always been my weakest discipline. In the winter of 2009/2010, and again this winter, I have spent a lot more time swimming and in the 2010 season, had much better results in the water. Still, swimming is my weakest event of the three. There comes a point where the additional swim time is only going to get me a few minutes faster perhaps.

The additional time spent swimming could be better spent either improving bike or run training that could improve overall performance by a significantly greater time. This is amplified the longer the race is. With July 2011 being my first Ironman attempt, I believe spending more time on the bike and run in the early spring will give me the best overall performance come race day. It is going to be very difficult to improve my swim time between now and July by a significant amount.

Q4. Who is responsible for setting up your training program? If you are, how do you develop the plan (magazine articles, on-line programs, etc.)?

 - Up to this point, I have completely come up with my own training plans. They have not been overly complicated and I, more or less, train as much as I can in the available time that I have. Rather than elaborate here on what makes up a regular training week for me, readers can check out one of my January 2011 blog posts where I outline my plan through until the spring of this year. I didn't really base that on anything I found in a magazine or any on-line program. I simply knew how many swim, bike and run workouts I wanted to do in a week, and then I simply put that plan into action. Like many other age group athletes, I have had to work my schedule around other "life" commitments like work and family. It's tough, but if you are disciplined enough, and have the motivation to succeed, it can be done.

In addition, I have a few very experienced resources that I can check in with to get training ideas and feedback. Patti Warr (multiple Ironman AG winner), from Baden, Ontario, is a good friend and I share training ideas with her. I am also a friend of, and swim with Brian Keast (2x Ironman AG World Championship winner), and he has given me some valuable training advice in advance of my first Ironman attempt this summer in Austria.

Q5. You have tried many of the distances triathlon has to offer, do you have a favourite race length? What excites you about that distance compared to the others?

- I don't really have a favourite race distance. Each is exciting in its own way. A sprint is so exciting because it's just so fast. Every second counts here, so things like quick transitions can mean the difference between a podium spot or not. I think the Olympic distance is a very popular distance for me, because it is short enough that you have to go pretty darn hard, but long enough that you have to pace yourself so you don't blow up.

I've done four half Ironman events now, and the key element in this event is pacing and nutrition. If you don't get these right, the run can be a very dark place. As I said above, my first Ironman attempt is going to be this year, and like the Half, you must pace yourself and ensure your nutrition plan is dialed in. I think that the concern for the Ironman is that there is little room for error in both pacing and nutrition, so it makes it that much harder and for a longer period of time.

Q6. To date, which race has been your favourite?

- I'd say that from an overall race perspective, the Clearwater 70.3 World Championship that I did last fall was my favourite. The hype and excitement of race day was nothing I have ever experienced before. The bike ride was crazy fast, and despite the drafting issues, it was still very cool to be biking with so many other guys that are at the same level. It was just 2 hours and 13 minutes that absolutely flew by (at almost 41 kph!!)

Locally, in Ontario, I have always loved going up to Muskoka and doing either the long course triathlon or the 70.3 race in September. I've done every one so far, if that is any indication of how much I like it.

The Lakeside triathlon and Victoria's duathlon are also a favourite of mine because they are the close to my home, and I consider them my "home" races.

From a pure running perspective, I have always really liked the Around the Bay 30K road race in Hamilton. I've done it 3 times now and really enjoy it.

Q7. What accomplishment(s) would make 2011 a successful year for you in the sport?

- Easy. A sub 10 hour finish at Ironman Austria on July 3, 2011. Realistically, I'm aiming for a low 10 hour finish, but one can always shoot high, right? I am also doing the Boston Marathon (qualified at the Ottawa marathon in May 2010 - 3:00:49 qualifying time). My goal there is to simply enjoy the race and try to take it all in, not set a new marathon PB in the process!

Q8. If you were to walk into a bike shop with unlimited funds for one day, what would you buy?

- Another easy question. This would be a Trek Speed Concept 9.9 (picture below). Mine would be totally tricked out with Shimano Di2, Zipp Sub 9 rear disc and Zipp 1080 front. Of course, everything would have to match from a colour perspective too. Throw on an SRM or Quarq power meter and a Garmin 800 to track it all!! I still likely wouldn't have the fastest bike split, but there is a good chance I'd have the best looking and most expensive bike in transition. Now, who has $20,000 you can give me to make this dream a reality?

Q9. Do you have any other hobbies outside triathlon?

- I consider myself very handy around the home (from a building perspective). I have done many things from finishing our basement to building the two decks that we have in our backyard. Below is a picture of the deck and fencing I did around the swimspa that we put in back in 2009.

I also play recreational hockey Sunday mornings here in town during the winter. I used to play softball in the summers, but given my increased training commitments over the last few years, I decided to stop playing and devote more time to the family.


Q10. If you had the chance to sit down with any three people in the world, who would you chose?

- Tough question. After thinking about it for a bit, here is my list of three people in the world I'd like to talk to:

1 -Craig Alexander. Craig is one of the top triathlon professionals in the world, and is definitely my favourite. He's done a number of the local races (including Muskoka 70.3 all three years in a row). I'd love to pick his brain on all things triathlon. Training, life as a pro, traveling the world, etc. etc.

2 - Warren Buffet. Who wouldn't want to talk with Warren Buffet, one of the richest guys on the entire planet? I'm sure his insight into finances and investing would be incredible to listen to, especially since I work in the hedge fund industry.

3 - Oprah Winfrey. I'm not one to be big on celebrities, but Oprah is one classy lady that has everything figured out, I think. She has met so many amazing people over the years herself that I'm sure she could talk to you all day about it, and just barely scratch the surface.

Thanks Luke!

Make sure you visit Luke's blog and add him to your Blog Roll!

http://mytriathlonandtrainingadventures.blogspot.com/

Age Grouper Spotlight - Carlos Vilchez

I was sitting back the other day, trying to think of ways to be more active on my blog. Since, I do not feel that I have the knowledge to teach folks about the sport, gear or nutrition, I will leave that in the hands of the professionals (see my blog roll for many of these people!). The one thing that I can offer is a passion to learn more about the sport and the people involved in this great lifestyle.

I have conducted interviews in the past with some of our country’s top Triathletes, receiving positive feedback from the athletes and readers when they view the finished product. With triathlon being relatively small, these athletes are featured many times a year in magazines, online and through other media so we tend to know quite a bit about our Canadian Pros.

This being the case, my thought was to promote the amazing Age Grouper Athletes from Ontario with hopes that others at their level may relate to their answers and feel more in touch with the triathlon community around them. The first subject of my new series is a Barrie, Ontario resident who picked up the sport after his college days and has juggled family, work and training in his quest to reach his full potential in all three disciplines.

I had the opportunity to meet Carlos Vilchez through my blog after he left a comment on one of my race report posts. Coincidentally, his name came up on a tweet I was reading not too long after our original contact and we started chatting regularly through Twitter.

When I came up with the plan to follow the athletes on the local scene, I was confident he would be game for a quick Q&A session. It didn’t hurt that I had some contact info handy, which took care of the initial set up for the interview.

10 Questions with Carlos Vilchez

Q1. How long have you been involved in triathlon and which event was your first?

- My first triathlon was actually a duathlon in September of 2005 when I did the Niagara on the lake Duathlon, hosted by the Subaru Series. I did it with my Brodie Bandit, 32 pounds mountain bike, as I wasn't sure about the sport just yet. Being my first multisport event, it went well but was extremely hard. I went a bit too hard on the first 4k run and really started to feel it halfway through the 23k bike ride (or maybe it was lugging my mountain bike around!). The last 4k run was sheer pain but being 27 at the time, I still felt invincible.

Q2. How much of your training is solo and how much is done with others, i.e.
Barrie TC?

- I would say 99% of my training is solo. Every once in a while I'm fortunate enough to team up with some fast guys but, based on my job and family commitments, my training times seem to be sporadic and I can never commit to someone's set schedule. I have some lofty goals for 2011 so I'm hoping I can jump in with some faster guys in all 3 disciplines to help kick it up a notch.

Q3. It is tough as an AG triathlete to obtain sponsorship; do you have any you would like to mention?

- I've never really considered sponsorships. Yes, the sport is extremely expensive and when your goals include reaching a podium, you're competing against guys who've got all the equipment (powertaps, race wheels, time trial bikes, etc..) but being an amateur and doing this "competitively for fun" I still have to treat this as a hobby and set a budget for it. But yes, I'm in the market for some race wheels... Specifically some a Zipp 808's or Easton EC90's... So if there are any sponsors out there, I won't turn these down!!

Q4. How do you measure your performance - your perceived fitness level, AG ranking in a race or overall position in a race?

- Up until this season, I've always measured my performance based on my own goals and objectives. I've always been looking to better my performance from previous years and improve the numbers across all disciplines. Being new to the sport, this was fairly easy to do since every year of somewhat consistent training means automatic gains. This season however, I'm paying more attention to the field and my age group and trying to measure myself against them. I'm a pretty analytical guy so I really take time to study past results for races I plan on doing and establishing a goal along those times.

Q5. Do you have a coach or are you self-taught?

- I do have a coach. I use the services of Sara Gross from Mercury Rising Triathlon based out of Victoria, BC. I used to be self-taught until I started taking the sport more seriously and decided to take on the Ironman distance. I'm now entering my 3rd year with Sara and it's been the greatest investment I've made in the sport. Generally speaking, having a coach is great to keep you honest and to help you structure your season. Specifically speaking about Sara, she has a great skill to really get to know you as an athlete (in fact, better than I know myself) and push through any plateaus or performance issues I may have. I also like the fact that she's willing to take risks and not follow the typical training plans available out there.

Q6. What are your triathlon strengths? Is this from past involvement in that/those individual sports?

- Ironically, swimming is my strength (based on percentile finish times in all disciplines), however, it's the discipline I've been doing the least! I'm not sure why it turned out this way, and as my coach likes to put it, what I've accomplished in swimming in 5 years is short of a miracle!! In high school, I ran track, with average finish times (nothing impressive) and running was the sport I kept on doing after high school (10k, half-marathon, etc...).

Q7. What is your most memorable moment in triathlon?

- My most memorable moment in triathlon was crossing the finish line at Ironman Canada in 2010. It was a big year leading up to that race and, aside from all the training and the hard work I personally did, there were a lot of sacrifices made by my friends and family. On top of the usual pressures of finishing a race, I had some added pressure that I owed everyone else around me the "finisher's medal", as well. So when I was about 800m meters from the finish line (and knew I would finish), the race really ended for me right then and there... It was a huge relief and I felt a big sense of accomplishment as well as being thankful to everyone around me who made it happen.

Q8. What are your 2011 goals? Any long term goals in the sport?

- My 2011 goal is to get a 2012 Vegas spot at the Muskoka 70.3 race in September. I wanted 2011 to be somewhat of a down year as we're expecting our third child and moving to a new house so there will be a lot of unknowns for the 2011 schedule. In terms of long term goals, getting to Kona to race the Ironman would be the crowning moment of my amateur career and, quite honestly, I'm just trying to set a really high benchmark for my kids in the event they wanted to compete in the sport or in any other sport.

Q9. What keeps you interested in the sport of triathlon - people, fitness, cool gear, etc?

- Knowing that I haven't reach the plateau, and that I can still squeeze minutes off my finish times, is what keeps me going in the sport. I really want to see how fast I can get before I can't do the sport anymore. In my family, it's become a lifestyle so, whether competitively or not, I can see myself doing this for a very long time. I've never been much into weight-lifting and I always got injured when just running so doing all three disciplines is a great way to stay physically and mentally fit.

Q10. Who is your favourite triathlete? What is it that interests you in that athlete?

- I'm a big fan of the ITU guys. The fact that they can race at their maximum ability the entire race really intrigues me, especially since it's mostly a mental game near the end of the race. It's probably been my biggest challenge (to mentally overcome what I can and can't do) so seeing those guys in a hurt locker for that long, helps me push myself when the going gets tough. I'm a big fan of Simon Whitfield and Javier Gomez. Simon, because he's really representing Canada in the sport and Javier because I was born in Spain. I'm hoping those 2 are shoulder to shoulder in London in 2012 and may the best man win!!


Thanks Carlos! Best of luck in 2011 and beyond!


Please help support our local Age Groupers as they drive towards their goals in Triathlon! You can follow Carlos through his blog or twitter board at the links below.

Blog Link = http://carlostriathlon.blogspot.com/

Twitter Handle = @carlos_el_toro



Thanks for reading!

IF YOU OR YOUR CLUB WOULD LIKE TO BE FEATURED ON MY BLOG PLEASE CONTACT ME AT larrybradleytoronto@yahoo.ca !