The violent thunderstorms of Saturday were well past us when I woke early Sunday morning for my first duathlon of 2011. It wasn’t that the race time was particularly early but park entrance was mandatory before 8:30 due to the Try-A-Tri race. The race was held at Kelso Conservation Area just to the west of Milton so a very short 20 minute drive from home so I had no problem getting to the site by 8:00 and having lots of time to enjoy the incredible weather leading up to my 10:00 race.
Not having to rush, I had everything set up in plenty of time and was able to get in a quality warm up near the starting area. I used the time to look over most of the first run (which was pretty muddy from the rain the day before) and talk to a few folks hanging around, waiting for the games to begin (Thanks for the cheering Terry!).
Having so many new faces in the du field, I was not sure what to expect from the others. There sure looked like a number of them could take out the pace, but as Mitch sent us out for our race, I found myself up front without much of a sprint needed to get clear of the group. It seemed as though we were all going to ease into this one so I just made sure to run down the trail in a good line to avoid some of the puddles that had accumulated.
I was running together with a young, 23 year old for much of the first kilometre. He had a nice, long stride and appeared to be holding back compared to my effort so I was starting to wonder what he was going to bring on the bike. As we pushed closer to the turn around, Sean Delanghe (a name I did not know at the time but certainly do now!), put in a surge from the three hole and started to push the pace. I didn’t want to hammer the first run too much so I let him, and the other younger athlete, spread out in front as I comfortably held on to third around the sandwich board marker, just past 1km.
As we made our way back through the mass of runners, we settled into a solid mid three minute pace. The gap remained constant through much of the second/last kilometre so I was happy to hit transition in good shape with lots of leg left for the bike. I entered the zone fifteen seconds back of the lead covering the 2.21k opening leg in 7:55 (3:35 pace).
For T1, I had decided to put my cycling shoes on before mounting the bike as I have not practiced the transition much this season. I figured that I would save time by getting the shoes on nice and tight on my mat instead of slowing down on the bike trying to fumble around with straps. I believe this was the correct choice on the day as I got out to a serious pace on the Argon E114 with my best start on this course in four attempts.
With my course knowledge, I attacked the turns and caught the second place duathlete (Jerret Kennedy, coming off a strong 2010 season) right around the second km. As we climbed a minor grade on Campbelleville Road, a number of triathletes we sitting behind a slow moving mobile home. They had bunched up on the back end of the vehicle and were not sure what to do as crossing the yellow line would have risked DQ. Not wanting to give up more time to the leader (Sean), I told the crowd I was passing the RV on the right side so make some room. Not sure why they were not doing this themselves but I managed to get by without dropping too many seconds and was able to keep my cool. I then proceeded to pass the group of riders the vehicle was stuck behind before making a right turn onto Sixth Line.
Reaching Sixth Line hill, I was averaging a little over 40km/h even with the small traffic issue. My legs were feeling really strong so I decided it was time to push up this sucker with authority. I was making some good time moving past the triathletes on the course and finally spotted our duathlon leader a few hundred metres up the hill. He was moving well up this section so the gap remained the same during the climb as we hit the 5k marker at the top. Thankfully, I was able to recover from the ascent in good time and got on my horse to begin the battle for first place. Within a few minutes of hitting the top, I reeled in top spot and worked as hard as possible to make some space assuming he would be tough on the last run.
For the rest of the ride north, I tried to make up for the lost average (dropped more than 10km/h from going up the hill). This seven or eight kilometre section is rolling with a slight up slope and tiny headwind to hold the speed back. By the time I had crossed the top portion of the bike route, and hit the 15k marker, I was only averaging 32.5km/h so I had a lot of work to do on the way home to best my three previous efforts in Milton.
The next stretch, heading south (with tailwind), became a speed fest so I threw it down to my low gear and grinded away to pick up the pace. I was now finding some open space on the roads and could bury my head and hammer away. This continued until our last significant climb, just before re-joining Sixth Line, where I grabbed a small breather as I spun up the hill before turning right.
After the re-group, it was time to fly again and I managed to push the average to 35.5km/h before dropping down the escarpment where I picked up another kilometre per hour giving me some confidence to better my old times on this track. For the last four kilometres, I just kept the pedal down, using the wind and down slope to finally hit 37.5km/h just before the parking area in Kelso. At this point, there were some cars in line at the gate house and a few other athletes being cautious so I had to drop the speed more than I was planning for the dismount.
I reached T2 in first place but was not sure how far back my chasers were. I had a quicker transition but, as I started to run, I could feel I was not my old self. Our first challenge out of the bike zone was a dirt/gravel hill that I just could not attack. I tried to ease into the run hoping to find my legs up the trail but as I reached the next section nothing was turning on. I made my way through the park and turned north onto Appleby Line to face the tough climb towards Hilton Falls. Even though I was passing a lot of triathletes, I knew I was falling behind my goal of sub thirty minutes for this hard 7.5k run.
Trying to just get through the uphill portion (basically the entire first half), I looked for positives to motivate my legs but they did not respond. Finally, I made my way around the forest loop in Hilton Falls happy to know the way home would be downhill. I took a quick peak coming out of that park with just about three k to race and did not spot anyone from the duathlon.
After a long downhill run on Appleby, I finally made it to the back end of Kelso attempting to feed off the speed of one of the triathletes. It helped for a bit but I was still running a lot slower than usual and was not aware of the danger sneaking up behind.
With just under a kilometre to go in the race, a familiar runner pulled up beside me and started to pass. It was Sean and he was looking very strong. I tried to stay on his hip but a tiny cramp in my stomach was holding me back. I thought if I could keep the gap small enough for a final sprint I may be able to pull it off but the new race leader kicked it up a notch with around five hundred metres that I just could not close. I gave it one last effort but had nothing in the tank. I took a glance back to make sure nobody else was charging and set into a slow jog to the finish line way off the run split I had visualized for the past few weeks.
So overall, I ended up in 2nd place and 1st in my age group. I was happy with most of my race including the controlled first run and a PB on the bike course. I admit I am concerned with my final run off the bike as my run conditioning and speed is so much better in 2011 than the past but it did not translate into the duathlon on this day. I am sure Tyler and I will work this out and hammer some solid bricks in training before my next set of races.
Post race I got to thank my Aunt Cathy and Beth for coming out to cheer me along the course. It is always fun to race in front of family and friends so to have a decent result made it more rewarding.
I also had a chance to meet the winner, Sean Delanghe, and chat about his racing. It is always great to meet people that are excited about the sport so I Congratulate Sean on his impressive performance!
And…Congrats to all the others who raced in Milton!
Paul “Speedy”, Kevin, Darcy, Mat, Cameron, Jennifer, Carlos, Duncan (ageless wonder!), Shane. I hope I did not forget anyone!
Thanks to all my Sponsors and Supporters! HiPerformance Training, Mark Keating, FMCT Falcons, Endless Endurance, Feet in Motion, Zym
Lastly – a quick analysis of the top triathletes that competed in 2010 and 2011. Their 2011 bike splits were marginally quicker in most cases but their 2011 runs were close to a minute slower than 2010. Last year, the weather was cold, windy and rainy before the race (so I bailed) but this year the conditions seemed ideal. I guess we have not had time to adjust to running in the heat so it took a lot more out of us than expected. Interesting!
June 6, 2011
June 2, 2011
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.
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/
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/
May 26, 2011
SOLD (Thank you!)
This is a Red alum framed 58cm road bike
Shimano 105 - 9speed components
Front forks are Bontrager Carbon
Seat post is carbon.
Brakes are Crane Creek
Wheel set is stock Bontrager and very durable.
Comes with Look pedals
$800 obo
Great starter or intermediate bike. I used it mainly to train with so I could save my tri bike for the races and important sessions. Components have some wear but lots of life and the frame is in excellent condtion.
larrybradleytoronto@yahoo.ca
Shimano 105 - 9speed components
Front forks are Bontrager Carbon
Seat post is carbon.
Brakes are Crane Creek
Wheel set is stock Bontrager and very durable.
Comes with Look pedals
$800 obo
Great starter or intermediate bike. I used it mainly to train with so I could save my tri bike for the races and important sessions. Components have some wear but lots of life and the frame is in excellent condtion.
larrybradleytoronto@yahoo.ca
May 20, 2011
Product Review – An AG Athlete’s (Not Scientist's) Perspective
Honey Stinger Organic Energy Chews
I must admit I was curious to see if Honey Stinger could change my mind about the chew format of nutritional racing/training aids. I had a poor experience a few years back in the Muskoka Chase Duathlon when I tried another brand’s chew style product. As I reached into my jersey pocket, to start my run, the once jube jube like texture had melted away and I was left with a sticky mess of slim on my hand. It was a frustrating experience that killed my focus until I was able to reach the next water station to clean off the liquefied, jelly substance.
This memory was still very lasting in my mind when I was asked to try a few Honey Stinger versions recently. I was heading out for a training ride with the Falcons and decided to pack one of the flavours (Cherry Blossom) for an extra little kick around the hour marker. Reading the package, they suggested 5 to 10 of these Chews per hour. With 10 per pack, I thought I would test a few before the ride and still have more than enough energy left in the package for later.
They were very delicious and the product was very easy to consumer, similar to a cherry gummy candy. Satisfied with the taste and chewability test, I was now wondering how they would hold up under a bit of heat stored away in my pocket. As we pushed close to an hour into the ride, we came to a stop to regroup where I took the opportunity to pop back the rest of the Honey Stinger Chews. I was pleasantly surprised to find that they had held their form and consistency so there was no mess in my hand or my clothing.
As we continued on our way, for another 30 to 40 minutes, I remained solid in the saddle and felt strong along the entire ride. For me, I look for a product that keeps me feeling powerful for the duration of the effort. If I bonk out on one of these rides, I know my training product has failed. Wishing to add some variety to my workouts (I have been in a gel only rut for a while), I was more than happy to see these pass with flying colours.
During the same week, I tested out the Pomegranate Passion Fruit (a nice dark fruit flavour with a hint of citrus/pineapple on my palette), Orange (a traditional orange taste) and Fruit Smoothie (I experienced a red grape/cherry taste from this flavour) on a mix of rides and runs and had great results with each sample.
My most solid workouts came when I consumed 4 or 5 chews pre-ride/run and left 5 or 6 chews to eat just before the hour mark of the training session. This gave me a little pep to start and kept me energized through cool down.
With a limited number of products trusted enough to carry along for the longer rides and runs, I am pleased to say Honey Stinger Organic Energy Chews will always be welcome to tag along!
To try some of these yourself please see http://www.endlessendurace.com/ . They offer free shipping on any order within Canada so you cannot go wrong!
For more detailed information about the product visit http://www.honeystinger.com/ .
Product Details from the Endless Endurance Site-
Honey Stinger Organic Energy Chews are formulated specifically for health-conscious individuals and athletes seeking a great tasting energy snack. Honey Stinger Organic Energy Chews are unique as they are the first to include naturally occurring fiber and protein derived from 100% organic tapioca syrup and honey. Smaller and softer than other chews.
Made with USDA certified Organic ingredients. 160 calories per package Gluten-free, dairy-free, non-GMO ingredients. 0g Trans Fats and no partially hydrogenated oils. 100% RDA Vitamin C along with 1g protein and 1g fibre per package. Adults and kids love them!
Flavors: Cherry Blossom (CHERRY) Fruit Smoothie Mix (FRUIT) Orange (ORANGE) Pomegranate (POMEGRANATE)
May 16, 2011
Mississauga Half Marathon - Race Report
I had the Mississauga Half Marathon marked on my calendar as soon as I experienced the disappointment of last fall’s Hamilton Half. I think most readers of the blog know how frustrated runners were by the bad course measurement at Road2Hope so I needed to test out another course and Mississauga seemed like a good fit for my schedule.
With race morning finally here, I was very excited to make my way over to the Square One Shopping Centre to hit the starting line. I live pretty close, and the early start (7:30am) meant very little traffic on the roads, so it was a quick commute which brought me into the parking area about an hour and a half before the official start time. This gave me plenty of time to slowly prepare my gear and get some more nutrition in before dropping off my bag for the beginning of the point to point run.
As forecasted, the weather was not very nice on this rainy, windy spring morning so I kept dry and warm inside the car for a number of minutes. I was actually not too worried about the drizzle and cool temperatures but was not too pleased with the direction and speed of the wind we would have to battle for a majority of the race.
With just under an hour to go, I decided to walk over to the main gathering area for my final preparations and to see if I could find any friends in the crowd. With about five thousand people starting at this position, it can be tough to spot folks (especially when most are wearing extra gear so picking jerseys is not an option) but I did manage to get in a few pre-race good lucks with some fellow Falcons and online buddies.
Finally, the wait was over and it was go time. I grabbed a spot in the first corral and noticed some of the faces and names (on their bib) around me so I did not want to be right on the line as this would only force me to start out far too quick off the gun. Settling in the second row, behind local elite Predrag Mladenovic, I cautiously started my 21.1k journey down to the lake. Judging from past results, I assumed I should be around top 20 so I just wanted to stay back from the leaders and ease into a smooth rhythm.
For the first five km we had the wind to our backs. This was a section I should have padded the pace stats a little more for later in the race but I started chatting with one of the marathon runners and fell off my target a notch. He was doing his first full and was interested in my experiences. Never one to turn down a chance to talk racing, I continued gabbing until I finally noticed my slow start around the 3.5k area. When I realized this slip in speed, it was time for a downhill portion to the Credit River bridge so I used the down slope to help pick up the pace.
Just after the five kilometre marker, I turned south on Mississauga Road for an eleven km section through the beautiful estate area of the city. To my surprise, the wind was slowing us much more through this stretch than I imagined. At this point I was running solo and could not protect myself from the elements so I had to focus and tried to keep as close to the game plan as possible.
A little further down the road the course turned left into the University of Toronto, Mississauga where we all did a loop around the campus. I could now hear some footsteps so I hoped that this person would gradually work past me so I could rest in their draft for a while. This did not happen as soon as I thought and I was getting tired pushing through the breeze. Thankfully, once we got to the University Recreation Centre, he finally made his move. I got on right away and we reached the 8k timing mat together (he started a little farther back so it looks like he was quicker to this point) before cresting the large hill on Mississauga Road dropping us into the valley.
He descended faster than I and I could tell he was trying to pick up some lost time as well. At the intersection of Dundas and Mississauga Rd, he started to add more time between the two of us but I ran a very tight line through the curves of the next section to get back on his heels before the climb at 10k. We reached that marker in 37:30 (3:45 pace, which would have been the plan given more favourable wind conditions) so I was now worried that I had fallen well behind where I need to be to battle a head wind during the final 4.5k along the lake shore.
By the time we had climbed to the top, I had taken the front position of our twosome and was trying to get back up to speed as quickly as possible. I did a shoulder check to make sure he was locked on and was happy to see him following closely. I led for a few hundred more metres before he picked up his pace and started to swing through. With only one runner in striking distance (about 300m ahead of me), and nobody directly behind, I figured this may be the only guy that could team up to help cut through the gusty air.
As he pulled up beside me, I asked what his goal was and he mentioned he was trying to hit 3:45 splits but had zoned out for a bit. He was now struggling through the breeze to make up ground so was onboard to work together and try to get back on track.
For the next five kilometres we took turns pulling off the front and saving energy on the back. We were making strides on the gentleman ahead and I was starting to plan the next bridge hoping we could create a threesome. Passing by Lakeshore Blvd, we made it down to the 16k marker slightly slower than 3:45 pace so I knew it was going to be a huge task to pick up time once we reached the bottom of Mississauga Road where we had to turn left to begin our tour along the coast of Lake Ontario.
When we finally funneled onto the asphalt trail, the force of the wind hammered us dead on. This brought out a few select curse words from my mouth and I knew it was now time to dig very deep into reserves. Unfortunately, only seconds into the turn I could tell I was starting to lose my team mate.
Just a few metres ahead, though, was the gentleman we gradually brought back to us so I hoped he had some horses left for the home stretch. I finally pulled up beside him on the walkway over the river and told him he could jump on because we would be wounded ducks trying it solo. He hooked on and we started our push through the mix of side streets and paths along the south end of Port Credit.
I was exerting every last bit of energy counting down the final steps of the race. With one kilometre to go, I picked up the pace again but my fellow racer was not able to respond and fell off a few seconds behind. We had actually worked our way closer to another fading runner but it would take a massive effort this late to grab another position. I used the slight glimmer of hope to produce a final sprint around the bay and up to the finish line. This brought me within seven seconds of a top ten and eighteen seconds away from the elusive sub 1:20:00.
After getting through the timing mats, I waited to thank the two racers I had worked with and was happy to hear that they were appreciated of the team work. I may have missed my goal but was proud of my effort under less than ideal weather conditions. There will be other attempts and new goals down the road!
I then gulped down some fuel and recovery drinks and made a smart decision to visit the massage tent. This is the first time I have taken advantage of this resource at a race and must say it was the best idea of the day! Next, it was time to warm up in some dry clothes and hang out friends as we checked out the results and waited for some others to wrap up their journeys.
On a parting note, I must give a big round of applause for all the great volunteers and spectators (especially the fellow Falcons!) for braving the crappy conditions. It is very much appreciated!
With race morning finally here, I was very excited to make my way over to the Square One Shopping Centre to hit the starting line. I live pretty close, and the early start (7:30am) meant very little traffic on the roads, so it was a quick commute which brought me into the parking area about an hour and a half before the official start time. This gave me plenty of time to slowly prepare my gear and get some more nutrition in before dropping off my bag for the beginning of the point to point run.
As forecasted, the weather was not very nice on this rainy, windy spring morning so I kept dry and warm inside the car for a number of minutes. I was actually not too worried about the drizzle and cool temperatures but was not too pleased with the direction and speed of the wind we would have to battle for a majority of the race.
With just under an hour to go, I decided to walk over to the main gathering area for my final preparations and to see if I could find any friends in the crowd. With about five thousand people starting at this position, it can be tough to spot folks (especially when most are wearing extra gear so picking jerseys is not an option) but I did manage to get in a few pre-race good lucks with some fellow Falcons and online buddies.
Finally, the wait was over and it was go time. I grabbed a spot in the first corral and noticed some of the faces and names (on their bib) around me so I did not want to be right on the line as this would only force me to start out far too quick off the gun. Settling in the second row, behind local elite Predrag Mladenovic, I cautiously started my 21.1k journey down to the lake. Judging from past results, I assumed I should be around top 20 so I just wanted to stay back from the leaders and ease into a smooth rhythm.
For the first five km we had the wind to our backs. This was a section I should have padded the pace stats a little more for later in the race but I started chatting with one of the marathon runners and fell off my target a notch. He was doing his first full and was interested in my experiences. Never one to turn down a chance to talk racing, I continued gabbing until I finally noticed my slow start around the 3.5k area. When I realized this slip in speed, it was time for a downhill portion to the Credit River bridge so I used the down slope to help pick up the pace.
Just after the five kilometre marker, I turned south on Mississauga Road for an eleven km section through the beautiful estate area of the city. To my surprise, the wind was slowing us much more through this stretch than I imagined. At this point I was running solo and could not protect myself from the elements so I had to focus and tried to keep as close to the game plan as possible.
A little further down the road the course turned left into the University of Toronto, Mississauga where we all did a loop around the campus. I could now hear some footsteps so I hoped that this person would gradually work past me so I could rest in their draft for a while. This did not happen as soon as I thought and I was getting tired pushing through the breeze. Thankfully, once we got to the University Recreation Centre, he finally made his move. I got on right away and we reached the 8k timing mat together (he started a little farther back so it looks like he was quicker to this point) before cresting the large hill on Mississauga Road dropping us into the valley.
He descended faster than I and I could tell he was trying to pick up some lost time as well. At the intersection of Dundas and Mississauga Rd, he started to add more time between the two of us but I ran a very tight line through the curves of the next section to get back on his heels before the climb at 10k. We reached that marker in 37:30 (3:45 pace, which would have been the plan given more favourable wind conditions) so I was now worried that I had fallen well behind where I need to be to battle a head wind during the final 4.5k along the lake shore.
By the time we had climbed to the top, I had taken the front position of our twosome and was trying to get back up to speed as quickly as possible. I did a shoulder check to make sure he was locked on and was happy to see him following closely. I led for a few hundred more metres before he picked up his pace and started to swing through. With only one runner in striking distance (about 300m ahead of me), and nobody directly behind, I figured this may be the only guy that could team up to help cut through the gusty air.
As he pulled up beside me, I asked what his goal was and he mentioned he was trying to hit 3:45 splits but had zoned out for a bit. He was now struggling through the breeze to make up ground so was onboard to work together and try to get back on track.
For the next five kilometres we took turns pulling off the front and saving energy on the back. We were making strides on the gentleman ahead and I was starting to plan the next bridge hoping we could create a threesome. Passing by Lakeshore Blvd, we made it down to the 16k marker slightly slower than 3:45 pace so I knew it was going to be a huge task to pick up time once we reached the bottom of Mississauga Road where we had to turn left to begin our tour along the coast of Lake Ontario.
When we finally funneled onto the asphalt trail, the force of the wind hammered us dead on. This brought out a few select curse words from my mouth and I knew it was now time to dig very deep into reserves. Unfortunately, only seconds into the turn I could tell I was starting to lose my team mate.
Just a few metres ahead, though, was the gentleman we gradually brought back to us so I hoped he had some horses left for the home stretch. I finally pulled up beside him on the walkway over the river and told him he could jump on because we would be wounded ducks trying it solo. He hooked on and we started our push through the mix of side streets and paths along the south end of Port Credit.
I was exerting every last bit of energy counting down the final steps of the race. With one kilometre to go, I picked up the pace again but my fellow racer was not able to respond and fell off a few seconds behind. We had actually worked our way closer to another fading runner but it would take a massive effort this late to grab another position. I used the slight glimmer of hope to produce a final sprint around the bay and up to the finish line. This brought me within seven seconds of a top ten and eighteen seconds away from the elusive sub 1:20:00.
After getting through the timing mats, I waited to thank the two racers I had worked with and was happy to hear that they were appreciated of the team work. I may have missed my goal but was proud of my effort under less than ideal weather conditions. There will be other attempts and new goals down the road!
I then gulped down some fuel and recovery drinks and made a smart decision to visit the massage tent. This is the first time I have taken advantage of this resource at a race and must say it was the best idea of the day! Next, it was time to warm up in some dry clothes and hang out friends as we checked out the results and waited for some others to wrap up their journeys.
On a parting note, I must give a big round of applause for all the great volunteers and spectators (especially the fellow Falcons!) for braving the crappy conditions. It is very much appreciated!
May 3, 2011
Please Support a Friend - Follow his Blog...
Thanks to the internet, I have been able to create a respectable following of online friends and readers. I have been able to connect with and learn from so many people through this blog so I hope you find the material interesting as I pass it along.
As I have mentioned in the past, I may not have the technical advice for our sport but I try to use my voice to promote the sport and the people in the sport that have caught my attention. As I was reading my Facebook news feed this morning, I came across a posting from a friend that offered up a link to his blog and I decided to follow through to see what he was up to. I knew he was working on a project (through a few conversations we had regarding his upcoming cycling events) but his blog provided much more insight so I thought I would send along the link so others could follow along.
Below is the link for you to connect with Adam Fitzsimmons, who is promoting a wellness program within his industry to help support the CanHEAR Uganda mission.
http://fitwithphonak.blogspot.com/
I will admit I am now just reading more to learn about his cause but, from what I have seen so far, Adam is doing a great job using his passion in sport to promote a very worthwhile charity initiative.
Please check out his site and support him in any way possible. I am sure he will appreciate comments, donations or moral support to help him achieve his goals.
Thank you!
Larry
PS - if you have something you would like me to post, drop me a line at larrybradleytoronto (at) yahoo.ca .
As I have mentioned in the past, I may not have the technical advice for our sport but I try to use my voice to promote the sport and the people in the sport that have caught my attention. As I was reading my Facebook news feed this morning, I came across a posting from a friend that offered up a link to his blog and I decided to follow through to see what he was up to. I knew he was working on a project (through a few conversations we had regarding his upcoming cycling events) but his blog provided much more insight so I thought I would send along the link so others could follow along.
Below is the link for you to connect with Adam Fitzsimmons, who is promoting a wellness program within his industry to help support the CanHEAR Uganda mission.
http://fitwithphonak.blogspot.com/
I will admit I am now just reading more to learn about his cause but, from what I have seen so far, Adam is doing a great job using his passion in sport to promote a very worthwhile charity initiative.
Please check out his site and support him in any way possible. I am sure he will appreciate comments, donations or moral support to help him achieve his goals.
Thank you!
Larry
PS - if you have something you would like me to post, drop me a line at larrybradleytoronto (at) yahoo.ca .
May 2, 2011
Very Sad News for the Running Community
Danny Kassap, a popular and resilient Toronto runner, died suddenly early Monday morning.
Kassap passed away at Toronto’s Sunnybrook Hospital, but the exact cause hasn’t been reported. Funeral arrangements are underway. Kassap was 29.
For the full article, please click below to visit the Canadian Running Magazine link.
http://runningmagazine.ca/2011/05/sections/news/running-community-mourns-passing-of-danny-kassap/
Kassap passed away at Toronto’s Sunnybrook Hospital, but the exact cause hasn’t been reported. Funeral arrangements are underway. Kassap was 29.
For the full article, please click below to visit the Canadian Running Magazine link.
http://runningmagazine.ca/2011/05/sections/news/running-community-mourns-passing-of-danny-kassap/
April 28, 2011
Blog Update
Hi all,
I have a few items to update between Spotlight Postings on my blog so I thought I would get some fresh material up on the site.
I am currently doing a little research on my next guest so hopefully I can get my questions out to the next Local Age Grouper soon so that there is not a large gap between interviews. I would still love to have athletes nominated to put up some new faces so don’t be shy and volunteer a deserving friend today! I would also like to post some local, female triathletes as all the articles to date have been on the male side of the fence.
My next update concerns my injury rehab. It seemed to take most of the winter to clear up but I am running and riding pain free these days so it looks like I will not miss any races due to the nerve issue. It is not 100% but very close and the only symptoms I feel are very mild tightness, usually after driving for long periods of time. I would like to thank everyone for their advice on treatments and home remedies. I will say my Physiotherapist did a very good job at addressing several issues in my back and we will continue to work together to keep things in better working order for the future. Also, the Turmeric that Khizer recommended seems to be helping nicely, once you get past the taste. A spoonful in some green tea does the trick for me!
In other news, I excitedly took on the task of helping out the 30 Somethings relay squad for the YMCA 5k run on May 31st. A speedy friend asked me to join his team and I could not pass up the chance to go after a faster 5k than a few weeks ago. It helps that I like the team concept and the funds go to a great cause. Not sure which split I will run but I think going first would be good so you can see where the competition sits. Later in the race, you will start lapping other teams and get confused in the mix.
With this race, and the Mississauga Half Marathon (May 15) on the schedule for sure, Tyler and I have decided to sit out Victoria’s Duathlon as things are pretty busy for races to start the season. I hate to miss this season opener (I have raced it every year that I have been involved in the sport) but my legs will be mush after the Half Marathon the week before. Milton will now be my first Duathlon of the season which works out well on many levels. This event is a lot closer to home and I always have a bunch of family drop by to watch so I don’t want to miss a chance to race in front of them. I sent my Options to Tyler to see what he thought and this is what we have put together...
*Mississauga Half – May 15
*YMCA 5k – May 31
*Milton Du – June 5
*Guelph Lakes Oly Du – June 19
*Peterborough Half Iron Du – July 10
*Cobourg Oly Du – Aug 13
*Ottawa Half Iron Du – Sept 3
*Lakeside Du – Sept 17
Lastly, I have been working on some product reviews with the help of http://www.endlessendurance.com/ so I should have some neat postings up soon. I have been testing some of their new products during recent training sessions and would like to share my opinion on these supplements/nutritional aids. I hope you find them helpful when you look to introduce some new items to your training routine!
I have a few items to update between Spotlight Postings on my blog so I thought I would get some fresh material up on the site.
I am currently doing a little research on my next guest so hopefully I can get my questions out to the next Local Age Grouper soon so that there is not a large gap between interviews. I would still love to have athletes nominated to put up some new faces so don’t be shy and volunteer a deserving friend today! I would also like to post some local, female triathletes as all the articles to date have been on the male side of the fence.
My next update concerns my injury rehab. It seemed to take most of the winter to clear up but I am running and riding pain free these days so it looks like I will not miss any races due to the nerve issue. It is not 100% but very close and the only symptoms I feel are very mild tightness, usually after driving for long periods of time. I would like to thank everyone for their advice on treatments and home remedies. I will say my Physiotherapist did a very good job at addressing several issues in my back and we will continue to work together to keep things in better working order for the future. Also, the Turmeric that Khizer recommended seems to be helping nicely, once you get past the taste. A spoonful in some green tea does the trick for me!
In other news, I excitedly took on the task of helping out the 30 Somethings relay squad for the YMCA 5k run on May 31st. A speedy friend asked me to join his team and I could not pass up the chance to go after a faster 5k than a few weeks ago. It helps that I like the team concept and the funds go to a great cause. Not sure which split I will run but I think going first would be good so you can see where the competition sits. Later in the race, you will start lapping other teams and get confused in the mix.
With this race, and the Mississauga Half Marathon (May 15) on the schedule for sure, Tyler and I have decided to sit out Victoria’s Duathlon as things are pretty busy for races to start the season. I hate to miss this season opener (I have raced it every year that I have been involved in the sport) but my legs will be mush after the Half Marathon the week before. Milton will now be my first Duathlon of the season which works out well on many levels. This event is a lot closer to home and I always have a bunch of family drop by to watch so I don’t want to miss a chance to race in front of them. I sent my Options to Tyler to see what he thought and this is what we have put together...
*Mississauga Half – May 15
*YMCA 5k – May 31
*Milton Du – June 5
*Guelph Lakes Oly Du – June 19
*Peterborough Half Iron Du – July 10
*Cobourg Oly Du – Aug 13
*Ottawa Half Iron Du – Sept 3
*Lakeside Du – Sept 17
Lastly, I have been working on some product reviews with the help of http://www.endlessendurance.com/ so I should have some neat postings up soon. I have been testing some of their new products during recent training sessions and would like to share my opinion on these supplements/nutritional aids. I hope you find them helpful when you look to introduce some new items to your training routine!
April 19, 2011
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.
April 17, 2011
Spring into Motion 5k - Race Report
I had this date marked on my calendar a long time ago to get my season started. The Spring into Motion 5k was a perfect race to get my 2011 events rolling as it was super close (to home) and held on a quick, relatively flat course. I wanted to check my speed and overall run progress before hitting the Mississauga Half Marathon in May and thought this would be a perfect chance to do so.
Listening to the weather reports leading up to race day, I could tell we may be in for some trouble and they were not lying! I woke up early and looked out the window to see snow and hail flying across my window. I took a step outside the door and the cold and gusting wind did not impress me at all. At this point, I actually talked myself out of racing and went back to bed.
Thirty minutes later, my daughter came into the room and woke us up. Now it was sunny out so I went back downstairs to check the temperature and the air was much warmer. With a hour to spare until race time, I quickly got geared up and jumped into the car to make my way up to the event site.
Unfortunately, the nice weather was short lived. When I hopped out of the car it was snowing and windy once again but it was too late to turn back now.
After trying to warm up in the elements, I hit the start line and got ready to give it my best. As they sent us off, I settled in behind Tim Shannon (a local speedster who has won this race the past few years) and hoped to escape some of the wind. Being a little larger than Tim, this did not protect me as much as I planned. After a little more than a kilometre we were running slightly uphill and getting hammered by the wind. We hit the first km marker in 3:23 and I was praying that this early effort into the wind would not hurt too much further down the road.
During the next kilometre, there was a tailwind, going downhill so I was sticking very close to the pace I needed for my goal but Tim was starting to pull away from me. I was running alone by the time we started to hit the twisting stretch in the South Georgetown subdivisions.
As my watched beeped to warn me about pace, I could not find the 3km marker (it had been downed by the wind) so I was running a little blind but was pretty sure I was starting to feel the effects of too much effort at the start of the race.
Coming out of a crescent street, my watch alerted me about the 4th goal split. I looked up ahead and found the 4k sign so, at this point, I knew I was not hitting my targets. With a good gap ahead and behind me I could have just eased in to the finish but I knew I needed a solid, full race effort out of this race to judge my current fitness so I kept the pedal down.
The final portion of the course took me across an icy wooden bridge back to the community centre park. In the park there was an asphalt path for the final 500m or so but most of the last sprint would be into the wind.
Just as I was ready to make my final turn, I could hear the cheers for Mr. Shannon as he wrapped up his race in 16:35. I knew I could not get there in less than 25 seconds (to hit my goal), especially, into this silly wind but I gave it every last drop of energy to finish strong.
Final time ended up being 17:24 for 2nd overall. This is 6 seconds slower than my PB from last year but I know the weather added many seconds to this result and really messed with the game plan Tyler and I discussed.
I have to thank Brad and his Feet in Motion crew for putting on another great event in trying conditions. Brad knows how to keep the athletes happy and his prizes are second to nobody!
Check out the video below to see how windy the start was!!!!
http://www.youtube.com/watch?v=f_AMMBMP1LU
April 14, 2011
OAT Bike Insurance Programme - New for 2011
Copied from the OAT Website
The Ontario Association of Triathletes is pleased to introduce OAT's Bike Insurance Programme, the newest benefit for OAT members.
The cost of the equipment necessary to compete in triathlon is high. This is particularly true for bicycles. Unfortunately not all of OAT's members have taken steps to insure their bikes for loss or theft. In OAT's continued effort to provide value, this special programme has been developed for OAT members.
Not only will your bike be covered for loss or theft but OAT has gone one step further and provided the opportunity to insure your bike for damage arising from accidents at OAT sanctioned races. Coverage will be extended to National Junior Series and Championship races held in Canada and sanctioned by Triathlon Canada.
Cost for this coverage is determined by the value of the bicycle - $61.50 for up to $5,000 of coverage and $93.90 for up to $10,000 of coverage.
The period of coverage is tied to the membership year - from April 1, 2011 to March31, 2012.
This low cost OAT Bike Insurance programme was specially designed for OAT members and will be available to full members only. You must be a member BEFORE you apply. The programme will be administered through the OAT office.
Please visit their site for more info and the Application Forms...
http://www.triathlonontario.com/hm/inside.php?id=942
The Ontario Association of Triathletes is pleased to introduce OAT's Bike Insurance Programme, the newest benefit for OAT members.
The cost of the equipment necessary to compete in triathlon is high. This is particularly true for bicycles. Unfortunately not all of OAT's members have taken steps to insure their bikes for loss or theft. In OAT's continued effort to provide value, this special programme has been developed for OAT members.
Not only will your bike be covered for loss or theft but OAT has gone one step further and provided the opportunity to insure your bike for damage arising from accidents at OAT sanctioned races. Coverage will be extended to National Junior Series and Championship races held in Canada and sanctioned by Triathlon Canada.
Cost for this coverage is determined by the value of the bicycle - $61.50 for up to $5,000 of coverage and $93.90 for up to $10,000 of coverage.
The period of coverage is tied to the membership year - from April 1, 2011 to March31, 2012.
This low cost OAT Bike Insurance programme was specially designed for OAT members and will be available to full members only. You must be a member BEFORE you apply. The programme will be administered through the OAT office.
Please visit their site for more info and the Application Forms...
http://www.triathlonontario.com/hm/inside.php?id=942
April 7, 2011
For Sale - Easton Aero Bars
Posting for a Friend.
Easton Aero Bars for Sale $300. Like New
Please contact johnthebikenut at hotmail.com if you have any questions!
Thank you,
Larry
Easton Aero Bars for Sale $300. Like New
Please contact johnthebikenut at hotmail.com if you have any questions!
Thank you,
Larry
March 29, 2011
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.
- 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.
- 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./
March 18, 2011
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!
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.
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.
March 17, 2011
Injury Update
It has been a month and a half since I started to feel a pinching pain in my neck and upper back area. I got on with treatment right away due to a past experience with that region. It was definitely something I did not want to go through again.
Thankfully, things have not been as bad as three years ago, although, I still went through weeks of discomfort. The past 8 to 10 days have been much more manageable with Physio and Chiro helping a lot to keep the region loose and mobile but the iinflammation around the joint/nerve has to settle down on it's own terms. The end seems closer but there is still mild pain to deal with so I am trying to keep any unneeded pressure away from the area.
With the mild temperatures now hitting the GTA, this is going to be very tough to continue as the outdoor cycling season should begin soon. Slumping over the roadie bars is not the best position to be stuck in for an extended period of time with this injury and aero is strictly out of the question. I really hope major progress is made ASAP as I need to get used to that position in a hurry or I will be entering the season at a huge disadvantage.
Other than that, training has been decent but obviously I have not been able to keep up the pace that I was hitting before the start of February. My upper body strength is fading after a lot of work Tyler and I put in during the winter. That is disappointing as I had enjoyed the circuit training sessions he had us moving through. Hopefully, everything will settle down and I will get my core and upper body ready for the big races in the middle of the summer. It sure helps to have those muscles on your side when you are pushing the limits in the triathlon or duathlon.
As it stands, I have been reluctant to sign up for any duathlon races. The sites have now opened their Online Registration (Subaru and MSC) but I don't want to pay out the fee for races, just in case. I would really hate to miss Victoria's this season so I am crossing my fingers for full relief before mid-April so that I can confidently prepare for the season opener. If not, I guess I will have to take it day to day and hope I can get enough races in before the Ontario Du's to be up to speed with the rest of the field.
Talk soon,
Larry
Thankfully, things have not been as bad as three years ago, although, I still went through weeks of discomfort. The past 8 to 10 days have been much more manageable with Physio and Chiro helping a lot to keep the region loose and mobile but the iinflammation around the joint/nerve has to settle down on it's own terms. The end seems closer but there is still mild pain to deal with so I am trying to keep any unneeded pressure away from the area.
With the mild temperatures now hitting the GTA, this is going to be very tough to continue as the outdoor cycling season should begin soon. Slumping over the roadie bars is not the best position to be stuck in for an extended period of time with this injury and aero is strictly out of the question. I really hope major progress is made ASAP as I need to get used to that position in a hurry or I will be entering the season at a huge disadvantage.
Other than that, training has been decent but obviously I have not been able to keep up the pace that I was hitting before the start of February. My upper body strength is fading after a lot of work Tyler and I put in during the winter. That is disappointing as I had enjoyed the circuit training sessions he had us moving through. Hopefully, everything will settle down and I will get my core and upper body ready for the big races in the middle of the summer. It sure helps to have those muscles on your side when you are pushing the limits in the triathlon or duathlon.
As it stands, I have been reluctant to sign up for any duathlon races. The sites have now opened their Online Registration (Subaru and MSC) but I don't want to pay out the fee for races, just in case. I would really hate to miss Victoria's this season so I am crossing my fingers for full relief before mid-April so that I can confidently prepare for the season opener. If not, I guess I will have to take it day to day and hope I can get enough races in before the Ontario Du's to be up to speed with the rest of the field.
Talk soon,
Larry
March 15, 2011
GARAGE SALE - Hockey Collectibles and Cycling/Running Items
Folks, I have a few people interested in my hockey stuff that I am trying to clean from storage so thought I would post here first to give followers first dibs. If items don't sell, after a few weeks, I will post on KIjiji.ca. Let me know if you have any questions! Thanks - Larry
Hockey Card - Collection
No pics, yet. Mostly early 90's Upper Deck cards with a few full sets, many Autographed Cards and over $1000.00 in Rookie Cards (Full Beckett value) included in the lot.
Lots of copies of Sakic, Forsberg, Selanne, Koivu, Kariya, etc. included in those rookie cards. My other sports cards are thrown in as well.
$500 (OBO)
Ron Francis - Easton Gloves
$120 (OBO) - these gloves were made for Ron Francis while he played in Toronto. He never used them so you could use for hockey or as collectible for this HOF member.
Mats Sundin - Framed Picture
$100 (FIRM) - This picture celebrates Mats' point to take over the All Time Leafs Scoring title. It has an actual piece of the net he scored into for that point included in the matting. Very nice limited edition piece.
AKI BERG - Hockey Pants
$50 (OBO) - These are actual pants worn by former Leaf player Aki Berg. They are in very good condition and could be used to play or collect. I got them to play in but never ended up player forward after purchasing (I'm a goalie usually).
DENIS POTVIN - Auto'd 8x10 Pircture
$30.00 (OBO) - This is an 8x10 autographed by Denis Potvin from a session at Cloverdale Mall.
MIKE BOSSY - Auto'd 8x10 Picture
$40.00 (OBO) - This is an 8x10 autographed by Mike Bossy from a session at Cloverdale Mall.
DON CHERRY - Auto'd Hockey News
$20.00 (OBO) - This is a Hockey News with the Top 50 Players of all time. Don Cherry was on the voting panel and signed this magazine for me in person.
WENDEL CLARK - Auto'd Beckett
$20.00 (OBO) - This is a Beckett magazine that Wendel signed in person for me.
MIKE WEIR - Auto'd Score Magazine
$20.00 (OBO) - Mike Weir signed this for me in person at a Canadian Open tournament.
Hockey Card - Collection
No pics, yet. Mostly early 90's Upper Deck cards with a few full sets, many Autographed Cards and over $1000.00 in Rookie Cards (Full Beckett value) included in the lot.
Lots of copies of Sakic, Forsberg, Selanne, Koivu, Kariya, etc. included in those rookie cards. My other sports cards are thrown in as well.
$500 (OBO)
Ron Francis - Easton Gloves
$120 (OBO) - these gloves were made for Ron Francis while he played in Toronto. He never used them so you could use for hockey or as collectible for this HOF member.
Mats Sundin - Framed Picture
$100 (FIRM) - This picture celebrates Mats' point to take over the All Time Leafs Scoring title. It has an actual piece of the net he scored into for that point included in the matting. Very nice limited edition piece.
AKI BERG - Hockey Pants
$50 (OBO) - These are actual pants worn by former Leaf player Aki Berg. They are in very good condition and could be used to play or collect. I got them to play in but never ended up player forward after purchasing (I'm a goalie usually).
DENIS POTVIN - Auto'd 8x10 Pircture
$30.00 (OBO) - This is an 8x10 autographed by Denis Potvin from a session at Cloverdale Mall.
MIKE BOSSY - Auto'd 8x10 Picture
$40.00 (OBO) - This is an 8x10 autographed by Mike Bossy from a session at Cloverdale Mall.
DON CHERRY - Auto'd Hockey News
$20.00 (OBO) - This is a Hockey News with the Top 50 Players of all time. Don Cherry was on the voting panel and signed this magazine for me in person.
WENDEL CLARK - Auto'd Beckett
$20.00 (OBO) - This is a Beckett magazine that Wendel signed in person for me.
MIKE WEIR - Auto'd Score Magazine
$20.00 (OBO) - Mike Weir signed this for me in person at a Canadian Open tournament.
March 11, 2011
OHL Player taking to triathlon to promote Brain Injury Awareness
KITCHENER — Hockey may be on trial over serious head injuries.
But Ben Fanelli, whose hockey career has been stalled by a hit that resulted in severe head trauma, declines to sit on the jury.
“It’s not my duty to change the game,” the Kitchener Rangers defenceman said Thursday as he discussed his plans to run, swim and cycle in a triathlon this June to raise funds for brain injury awareness.
The game may be beyond changing.
In Tuesday night’s NHL game between Boston and Montreal, the Bruins towering defenceman Zdeno Chara drove Max Pacioretty’s head into the turnbuckle stanchion at the Canadiens bench.
Pacioretty suffered a severe concussion and fractured neck, the same injuries Colorado’s Steve Moore sustained seven years earlier – to the night – after Todd Bertuzzi drove Moore’s head into the ice in Vancouver.
On Wednesday, as the NHL refused to suspend Chara for putting Pacioretty in hospital, Fanelli prepared to take media questions for the first time in nearly a year.
It’s been 16 months since Fanelli, seven games into his now-dormant Ontario Hockey League career, almost died on the ice at the Aud.
Strafed and sideswiped by Mike Liambas of the Erie Otters, Fanelli’s head slammed into a stanchion supporting the glass at the Zamboni entrance behind one net. His helmet flew off on impact. Fanelli spent a week in hospital with skull fractures and severe head trauma. Liambas was banned from the OHL.
Fanelli, who turned 18 on Wednesday, skates weekly with the Rangers as part of his remarkable recovery. But he is no longer on the active roster for this season. The reality is his hockey career may be over.
As Montreal police promised a probe into the Chara hit on Pacioretty, Fanelli spoke of his progress and the need to transform himself from “bulky” hockey player into a “slimmer” triathlete. He is taking business courses now in preparation for university.
The likelihood he must embrace a career outside hockey, is something he is prepared for. Initially, after his injuries, he was determined to return to hockey.
But if the game will not change, the victims of its devastating legacy will have to.
Fanelli has re-assessed his life. Pacioretty may be next to.
“I’m not his doctor,” Fanelli said of Pacioretty. “I don’t really have a comment on everything he’s going through.
Flanked by teammates Gabriel Landeskog and Ryan Murphy, Fanelli also spoke of the inevitability of hockey’s grimmest moments involving bruised brain matter.
Recent head traumas threaten the careers of Pittsburgh’s Sidney Crosby and Boston’s Marc Savard. Both top centres have serious concussions. If and when they do return to the NHL, they may never be what they once were on the ice. Or off the ice.
Even Murphy said he was uncertain of playing Friday’s game against Owen Sound after taking a head shot in Kingston a week earlier.
"Concussions or, which they say now, head injuries, that’s part of the game and it happens,” said Fanelli, an Oakville kid who is taking business courses this year in preparation for university in the fall.
“On purpose or not, it’s going to happen. Not only in hockey, other sports and daily life. You can hit your head.”
So Fanelli will run, cycle and swim to help those who face the same daunting recovery he has endured. The program he created, Head Strong: Fanelli 4 Brain Injury Awareness, is to be a permanent part of his future.
“This is more to treat those concussions, as opposed to prevent them,” Fanelli said.
“I can’t do that. I’m only one person. But I can raise the money to help those people that have those concussions.”
Physically, Fanelli says he is just as he was before.
Emotionally, he has difficult days. That’s where friends like Landeskog and Murphy help out. They were on the ice with him when his helmet flew off and the Aud fell silent on Oct. 30, 2009.
They sat beside him on Thursday, wearing Head Strong T-shirts and taking questions.
“Me and Ryan, we just want to be there for him,” said Landeskog, the Rangers captain.
Dan Lebold, the Rangers trainer who helped save his life, was there too.
So were most of his coaches and teammates like Cody Sol and Mike Morrison. His agent, Waterloo’s Rob Hooper, also watched Fanelli’s winning performance in front of the media. Things are about to change for Ben Fanelli again.
He used to be the kid who missed the party to go to hockey.
“Now, I’ll miss the party because I have to train for the triathlon,” he said.
He will do a 750-metre swim, 30-kilometre bike ride and 7.5-kilometre run. That’s his agenda in Milton on June 5. There will be no skates involved.
“After three or four concussions, parents think their kid’s sporting career is finished,” said Harry Zarins, executive director of the Brain Injury Association of Canada. “This is a prime example that you can switch into another sport. You don’t just stop being active.”
If hockey won’t change, the Ben Fanellis of the world have to.
Just don’t ask him to testify in the case against hockey. It’s not his duty. He’s been through enough. And don’t ask the hard-hitting Landeskog, sure to be a top NHL pick in June, to make a ruling in the Pacioretty-Chara incident either.
“It’s not up to me to judge that,” Landeskog said.
No, it isn’t. The game goes on. You take your chances.
One shift, your whole career is ahead of you.
The next shift, you’re a triathlete in training. If you’re lucky.
jhicks@therecord.com
But Ben Fanelli, whose hockey career has been stalled by a hit that resulted in severe head trauma, declines to sit on the jury.
“It’s not my duty to change the game,” the Kitchener Rangers defenceman said Thursday as he discussed his plans to run, swim and cycle in a triathlon this June to raise funds for brain injury awareness.
The game may be beyond changing.
In Tuesday night’s NHL game between Boston and Montreal, the Bruins towering defenceman Zdeno Chara drove Max Pacioretty’s head into the turnbuckle stanchion at the Canadiens bench.
Pacioretty suffered a severe concussion and fractured neck, the same injuries Colorado’s Steve Moore sustained seven years earlier – to the night – after Todd Bertuzzi drove Moore’s head into the ice in Vancouver.
On Wednesday, as the NHL refused to suspend Chara for putting Pacioretty in hospital, Fanelli prepared to take media questions for the first time in nearly a year.
It’s been 16 months since Fanelli, seven games into his now-dormant Ontario Hockey League career, almost died on the ice at the Aud.
Strafed and sideswiped by Mike Liambas of the Erie Otters, Fanelli’s head slammed into a stanchion supporting the glass at the Zamboni entrance behind one net. His helmet flew off on impact. Fanelli spent a week in hospital with skull fractures and severe head trauma. Liambas was banned from the OHL.
Fanelli, who turned 18 on Wednesday, skates weekly with the Rangers as part of his remarkable recovery. But he is no longer on the active roster for this season. The reality is his hockey career may be over.
As Montreal police promised a probe into the Chara hit on Pacioretty, Fanelli spoke of his progress and the need to transform himself from “bulky” hockey player into a “slimmer” triathlete. He is taking business courses now in preparation for university.
The likelihood he must embrace a career outside hockey, is something he is prepared for. Initially, after his injuries, he was determined to return to hockey.
But if the game will not change, the victims of its devastating legacy will have to.
Fanelli has re-assessed his life. Pacioretty may be next to.
“I’m not his doctor,” Fanelli said of Pacioretty. “I don’t really have a comment on everything he’s going through.
Flanked by teammates Gabriel Landeskog and Ryan Murphy, Fanelli also spoke of the inevitability of hockey’s grimmest moments involving bruised brain matter.
Recent head traumas threaten the careers of Pittsburgh’s Sidney Crosby and Boston’s Marc Savard. Both top centres have serious concussions. If and when they do return to the NHL, they may never be what they once were on the ice. Or off the ice.
Even Murphy said he was uncertain of playing Friday’s game against Owen Sound after taking a head shot in Kingston a week earlier.
"Concussions or, which they say now, head injuries, that’s part of the game and it happens,” said Fanelli, an Oakville kid who is taking business courses this year in preparation for university in the fall.
“On purpose or not, it’s going to happen. Not only in hockey, other sports and daily life. You can hit your head.”
So Fanelli will run, cycle and swim to help those who face the same daunting recovery he has endured. The program he created, Head Strong: Fanelli 4 Brain Injury Awareness, is to be a permanent part of his future.
“This is more to treat those concussions, as opposed to prevent them,” Fanelli said.
“I can’t do that. I’m only one person. But I can raise the money to help those people that have those concussions.”
Physically, Fanelli says he is just as he was before.
Emotionally, he has difficult days. That’s where friends like Landeskog and Murphy help out. They were on the ice with him when his helmet flew off and the Aud fell silent on Oct. 30, 2009.
They sat beside him on Thursday, wearing Head Strong T-shirts and taking questions.
“Me and Ryan, we just want to be there for him,” said Landeskog, the Rangers captain.
Dan Lebold, the Rangers trainer who helped save his life, was there too.
So were most of his coaches and teammates like Cody Sol and Mike Morrison. His agent, Waterloo’s Rob Hooper, also watched Fanelli’s winning performance in front of the media. Things are about to change for Ben Fanelli again.
He used to be the kid who missed the party to go to hockey.
“Now, I’ll miss the party because I have to train for the triathlon,” he said.
He will do a 750-metre swim, 30-kilometre bike ride and 7.5-kilometre run. That’s his agenda in Milton on June 5. There will be no skates involved.
“After three or four concussions, parents think their kid’s sporting career is finished,” said Harry Zarins, executive director of the Brain Injury Association of Canada. “This is a prime example that you can switch into another sport. You don’t just stop being active.”
If hockey won’t change, the Ben Fanellis of the world have to.
Just don’t ask him to testify in the case against hockey. It’s not his duty. He’s been through enough. And don’t ask the hard-hitting Landeskog, sure to be a top NHL pick in June, to make a ruling in the Pacioretty-Chara incident either.
“It’s not up to me to judge that,” Landeskog said.
No, it isn’t. The game goes on. You take your chances.
One shift, your whole career is ahead of you.
The next shift, you’re a triathlete in training. If you’re lucky.
jhicks@therecord.com
March 8, 2011
Spring into Motion 5km Road Race and 1km Kids Fun Run
Here is a great local event brought to you by Brad and his Crew at Feet in Motion.
**Pre- registered racers can pick up race kit the morning of, beginning at 7:30am
**Race day registration begins at 7:30am.
**Race day entree fees are $30 for the 5km Road Race and $15 for the 1km Kids fun Run. Remember all proceeds go to Canadian Tire Jumpstart.
**Kids 1km Fun Run begins at 8:45am and the route stays on the Gellert paved paths. Kids get a bib number, finishing medal and……….ice cream compliments of Get the Scoop!
**The adult 5K road run begins at 9:00am sharp.
Race will go on rain or shine…..(wish for shine!)
The 8th Annual Spring Into Motion 5Km Race will take place on Sunday April 17, 2011 at the Gellert Community Centre.
Contact Feet In Motion for further details.
Georgetown’s Running Store
Contact #: (905) 877-3201
Address : 72 Main St S, Georgetown, ON , L7G 3G3
http://feetinmotion.ca/blog.html/
Email: fim @ spectranet. ca
Spring into Motion 5k Road Race and 1k Kids Fun Run (Sunday April 17, 2011)
Gellert Community Centre - 8th Line, Georgetown.
**Pre- registered racers can pick up race kit the morning of, beginning at 7:30am
**Race day registration begins at 7:30am.
**Race day entree fees are $30 for the 5km Road Race and $15 for the 1km Kids fun Run. Remember all proceeds go to Canadian Tire Jumpstart.
**Kids 1km Fun Run begins at 8:45am and the route stays on the Gellert paved paths. Kids get a bib number, finishing medal and……….ice cream compliments of Get the Scoop!
**The adult 5K road run begins at 9:00am sharp.
Race will go on rain or shine…..(wish for shine!)
The 8th Annual Spring Into Motion 5Km Race will take place on Sunday April 17, 2011 at the Gellert Community Centre.
Contact Feet In Motion for further details.
Georgetown’s Running Store
Contact #: (905) 877-3201
Address : 72 Main St S, Georgetown, ON , L7G 3G3
http://feetinmotion.ca/blog.html/
Email: fim @ spectranet. ca
February 28, 2011
Toronto Bike Show
25th Annual
Toronto International Bicycle Show
New Building
Better Living Centre
Exhibition Place, Toronto, Ontario,
Friday, March 4, 2011 - Noon to 9: P.M.
Saturday, March 5, 2011 - 10 A.M. to 7 P.M.
Sunday, March 6, 2011 - 10 A.M. to 6 P.M.
http://www.bicycleshowtoronto.com/
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