The Quest for My First Triathlon

September 13, 2006 - A short addendum

2006-09-13T11:24:00.000-04:00

Recently, I received two expected emails regarding the Canadian triathlon.

The first one was about the distances of the race. The race directors were apologizing for short swim and run distances in the sprint tri. The swim was about 100m short (so about 1min45 short for me), and the run was about 200m short (which I guessed). I figure that even at the paces that I maintained, I was off by about 4min of what the "full" distances would have been. Still very happy with my performance, and still under 2hrs!

The second email was to let me know that my race pictures were ready. I decided to take this one onto the blog, which is me exiting T1 just after the swim. And yes, I ran the whole way - not just for the camera!

See you all next year for my next race!

September 2, 2006 -- It's over! I did it!

2006-09-02T15:59:00.000-04:00

Swim: 750m (16m24; 2m12/100m)
T1: 6m21
Bike: 30km (58m27; 30.8kph)
T2: 4m45
Run: 5km (23m59)
Total time: 1h49m54
Placing: 197/279 overall; 140/173 overall men; 24/32 men 35-39

I did it! But I almost didn't. Here's my story.

The Warmup

I got there nice and early, about 6:30. Got a great parking spot and had lots of time to get ready and check out where I was about to do all this stuff. Got my numbers painted on, grabbed a swimcap, got my timing chip and made it to the orientation.

Back in the transition zone, I managed to meet up with a couple of folks that I work with. That helped get rid of some jitters and passed some time. And I got a couple of last minute tips.

Then I headed to the beach about 15min before my event started. The air temperature was 15degC, and there was a wind, so I didn't want to get in too soon for fear of getting cold. I managed to get in 5min before and tried to get into a rhythm....and couldn't find it. Not even close. I started to panic, and all I could think was "I can't do this!" I got back to the beach and wasn't sure what to do next. Honestly, I was freaked when I got on the sand.

Then the official announced "One minute to start." And it's a good thing, 'cause it forced me on-the-spot to decide what the hell I was going to do. Seeing all the kayaks out there, I decided to give it a shot. I really couldn't have left without trying. Too bad it took me this long to realize that.

The Swim

Before I knew it, people were cheering and bodies were falling into the river. Myself and 10 others stood by patiently for the kicking and slapping to get ahead of us, and we proceeded into the water. This time I was much more fluid and calm, and I didn't let the weeds get to my head (I hate weeds in the water!). I actually managed about 75m smoothly when I realized that I was going to collide with someone. I popped my head up and realized that I was 25m off-course...as was this other guy. Set my direction and head out for more. Now it's easier 'cause we're deep enough that the weeds aren't in my face. Now the waves are bigger - must be near the lead boad. I was right! And I was almost crossing into the lead swimmers! And that's how my swim went - swim, correct, swim more. I did find it more efficient to switch to breaststroke when sighting past the half-way point, but I think I was getting tired too.

T1

Coming out of the water, I decided that I'd lightly jog into the T-zone. Let me tell you that the swim/run transition is just as hard as the bike/run one! I got to my bike, put on my shirt, socks, shoes, helmet and gloves, had a drink and was off. Running out of T1 I then realized just how far we had to run before we could mount - a good 400m! I was really looking forward to riding then, not running!

The Ride

There was a steady 10-20km headwind for the outward part of the loop, and I was a bit concerned about this. Turns out it made no difference for me. I was low on the bars the whole time, nibbling on two espresso HammerGels for the duration, and my pace was very even throughout. It was really an uneventful ride, although doing a sharp hairpin turn at the turnaround point while clipped in the pedals is a bit nerveracking the first couple of times.

I did see a lot of flats, with the majority of those affected without spares and tools. Not sure why - the extra 1/2lb of weight really isn't anything to be concerned about.

While I had no problems on the bike at all, I did notice when I got home that my back tire was very low. I don't remember feeling sluggish on the bike, so it may have punctured on the run back to the T-zone, but I'm really not sure. I think my luck held today!

T2

I managed to remember that yes, in fact there is a run to do still, so I backed off on the effort in the last couple of minutes on the bike, and ran easily into T2. This one would be a quicker change - rack the bike, remove helmet and shoes, and put on the running shoes. A quick drink and I was off. Sound fast? Well, I did take my time here, as I could feel the calves starting to cramp up a bit.

The Run

24min?!? I'm stuck thinking that run was shorter than 5km, but I can't prove it. I had a nice pace, but it felt more like 26min pace than 24min (if that was the case, then it would have been short by about 250m). The cramping went away rather quickly, and thanks to good fuelling on the bike, I was able to easily pass the water stations with no ill effects. I managed to keep a very even pace again, even with the return uphill after the turnaround point. Coming into the finish, I hadn't realized that my number was covered by my shirt - I was too busy enjoying the crowd and trying not to tear up and fall on my face. 25m from the finish the announcer says "Ya gotta show me your number, buddy!" Raising my shirt to reveal the number (and probably some midriff too) he sees #409. Suddenly he and three others belt out "She's real fine my 409! My 4-0-9!"

I've had that song stuck in my head ever since.

It was a terrific day. I really did miss my family there, but I still made them (and myself) very proud. But really, they were always there with me, and through more than just today. My wife's continual encouragement and butt-kicking, the thoughts of my parents and in-laws, my daughter's questions of "Are you sticky, daddy?" - it was all there everyday for no less than the last nine weeks of training.

And as for their attendance, well, I'm sure that they'll be at my next one. That's right - I'll be putting myself through this again next year. I think I may be hooked.

And now, tired and sore, I wear my body markings like medals of honour. I'm just hoping that they last until I go back to work on Tuesday.

Thanks to everyone for their encouragement and kind remarks. And if you're wondering if this is for you, you won't know until you try. And yes, you can do it.

August 30, 2006 - T-minus 3 days....

2006-08-30T11:29:00.000-04:00

With three days left, I'm in full taper mode. No more swimming. No more biking. No more running. No more training whatsoever.

The rest of the week now becomes the getting ready part. Check over the bike, get the back ready, get the race kit, hit the expo. Oh yeah, and hope and pray that we get a nice day.

Environment Canada is showing a 60% chance of rain and a bit cool, but The Weather Network is showing a nice sunny day. I'm hoping for a nice day with good water temperature, and a soft wind.

I tried to pick some goals that would make me happy and keep them realistic. I remember in Runners World that one of the contributors said to pick three goals. That way you're almost guaranteed to meet at least one of them. Here are mine:

Successfully finish my first ever triathlon.
Finish near 2h30.
Finish near 2h15.

If I put my average times together, I come up with approximately 2h30 for the whole thing. But since I have no idea what's going to happen that day, or what the weather will be like, I'm allowing myself to be flexible. The most important thing for me is to just plain finish and have fun doing it - I'll focus more on times later, if I want to.

To all those reading, this might be quiet for the next three days. But after that, look for the race report! Wish me luck!

August 29, 2006 - T-minus 4 days and counting!

2006-08-29T13:47:00.000-04:00

Run: 4.5km, 25min

Okay, now I'm starting to get excited about this whole thing. Trying really, really hard not to blow this taper. Got out today just to keep the legs loose, and I can tell I've got energy stored up. I felt like I could have sprinted the whole distance, but fought that off quick.

Need to start making my list for the T-zone:

goggles, swimcap, backup glasses/contacts (just in case)
small towel
bottles of water, HEED and recovery drink
protien bars and gels
UnderArmor shirt
bike helmet, gloves and shoes
socks, running shoes
shirt and track pants for when it's all done
bike tools, spare kit
sunglasses

Wow - that's a lot of stuff. Starting to feel like I'm running away from home!

August 28, 2006 - An exercise in navigation

2006-08-29T10:09:00.000-04:00

Swim: 1400m, 40min

Went to a lane swim to work out the butterflies and just stay a bit fresh in the water. Had to go to a different pool, as the usual one for me is closed right now for maintenance. The pool is a wave pool that gets roped off for lane swims (and of course, the wave generator is turned off). Being the summer, they do multiuse at the same time, so there's general swim in the shallow end, and the deep end is divided into lane swim and aquafit.

Unfortunately, the "lane" swimmers and the lifeguards forgot a few things like lane etiquette, slow and fast lanes, and even ropes. What should have been two lanes was one big one, and chaos reigned supreme. There was no order to the direction of the swimmers, or to their speed/skill. And no one except for me seemed to care. So after fitting the goggles under the cap for the first time (which took me a few minutes), I made some sense of the swimmers around me and started out.

I started to get a bit p*ssed at everyone being so disarrayed, but I suddenly saw this as a great opportunity to get used to having bodies swimming around me. When you lane swim at the masters club, it's pretty much just you with one ahead and one behind. No contact, no need to navigate, no worries. But tonight, I had to pay more attention to my surroundings and direction than before. At first it was very tiring, because you're not focused on just your stroke but on all the things around you. But I kind of got the hang of it, and was soon able to time the navigation with my breathing and recovery. Now, of course, there were times where I was stopped in my tracks because of a road block, but that worked out well also. I got a bit of a break, and I got more open-water-type training.

While it was frustrating and a bit more tiring, it was a good night. I'm feeling much more confident now heading into the event this Saturday.

August 26, 2006 - Tapers hurt

2006-08-28T09:27:00.000-04:00

Strength Training: 30min

Another quiet weekend. Really having a hard time balancing this taper with not-too-much/not-too-little training. I've erred on the too-little side, thinking that more energy in the body is a better thing, but I still feel a bit guilty for that. This weekend I felt more motivated to do stuff around the house than train, so I did. Then my wife pulled out her workout DVD after our daughter went to bed.

I'm not a big fan of that DVD. It's tough. Okay, I do like it, but it busts my ass.

So instead of a brick, or another run, we did strength training, something I haven't done for a very long time. And it felt good - I really should do it more. I'm tired and sore from it, but my cardio hardly skipped a beat. I always push the cardio too hard too much, so I found this to be very "refreshing." Thanks for working out with me, my dear!

One thing that surprises me is that I ache all over. And it all started a couple days after my taper started. Usually after hard workouts, I get "delayed onset muscle soreness" (what they affectionately call DOMS) two days later, which lines up with my achiness, but it only recently stopped. Now I'm a bit stiff and "heavy", which I think is leftover lactic acid in the muscles. It's really odd that all this rest has brought this on - at times I felt like an old man!

The good news is that I'm feeling rested but strong, and my more moderate workout schedule seems to be maintaining this level of fitness too. I just need to stretch and loosen up more. The bad news, if it's at all bad, is that I did no swimming last week, and very little biking. Ah well, we'll see what next week has in store for me, and chalk it all up to experience.

Weekly totals:
Swim: nada, zip, zilch.
Bike: 20km, 44min
Run: 18km, 100min
Strength Training: 30min
Totals: 38km, 2h54min

And now, we're heading into the home stretch -- Week 9's around the corner!

August 24, 2006 - It's tough not pushing yourself

2006-08-24T15:59:00.000-04:00

Run: 9km, 50min

Hit the trails near work again. Perfect day with nice temperatures and cloud cover, and the bugs aren't bad either. Was only going to cover 7km, but decided to make a longer base run as long as I did one thing - pull back on the pace. I'm really, really trying to taper properly, but it's so damn hard! You go from pushing yourself further and further to cutting back to >gasp< 3-4 workouts a week. It feels like you're doing nothing, and your training is wasting away as you sit on your butt. Gotta trust this....

So I was able to hold back on the pace, but the distance might have been a bit much. The quads and hips are achey, like they've certainly been worked, but not bad otherwise. I had a HammerGel before heading out to keep some of the glycogen stores up, and other than my intense sugar cravings (again), I think it did the trick.

But we'll see how I feel tomorrow. And I still need to get a good swim in this week....

August 23, 2006 - Words of wisdom bestowed

2006-08-23T10:21:00.000-04:00

No workout today - really trying hard to taper properly. This reinforced to me by a good friend of mine here at work.

Dave's a serious athlete, and he kicks some royal ass. I look up to him with regard to what he can do, and the experience he's had. And while he can whip me like nothing in any of the three sports, he's awfully modest about his skill and he always encourages me on. He still invites me for runs, rides and swims knowing that I'd hold him back.

He recently did the Timberman Half-iron, and placed very well.

Swim: 0:35:42 (0:29:45/mi pace)
T1: 0:02:18
Bike: 2:42:19 (20.7mph pace)
T2: 0:02:37
Run: 1:48:36 (8:18/mi pace)
Total: 5:11:31
Place: 52/221 (M35-39), 217/968 overall

At the sports clinic the night before the event, he spoke with Dick and Rick Hoyt about the sport and their experiences. He even met up with them in the swim portion, where Rick acknowledged Dave's greeting with a glance from the boat. Truly an inspiring and fulfilling weekend for Dave, which he summarized up in just a few words: trust, dedication, nutrition.

When it comes to training, be dedicated but smart. Stick with your plan as best you can, but realize that life happens and you may need to adjust. See these adjustments as good things, not things that prevent you from reaching your goal. Injuries or personal commitments that "take you away" may actually freshen you physically and mentally while doing what needs to be done.

Trust your training. Trust yourself more than your mind lets you. While your mind screams at you to stop, be rational - trust yourself to truly know the difference between fatigue, discomfort and pain. You'll go farther than you thought you could.

Trust your taper. While it feels like you're not doing anything, you are. You're storing up energy, letting muscles heal and rebuild, and letting your mind prepare. Trust in the fact that training 2-3 times a week for the last two weeks is better than training 5-6 times in those weeks. Leave something in the tank.

Eat. Eat well. And on race day, eat often. During Dave's 90km ride, he had 3/4L water, 1L sport drink, 5 gels, and two bars. And he ate before the swim, and he ate during the run. Eating during the event allows the body to pull more energy from what you've consumed and less from what you've stored. Once those energy stores in the body are depleted, you're as good as done.

While I've only got (less than) two weeks left, I'm trying to absorb all of this and prepare better than I have in the past. It's all great advice, but it's no good if you don't apply it.

Thanks to Dave, and to the Hoyts. Keep inspring me, please!

August 22, 2006 - Zoom zoom!

2006-08-23T10:16:00.000-04:00

Bike: 10km, 20min

You've gotta love tailwinds! That and I'm feeling strong from the weekend break. Near the end of my ride, just as I'm starting to signal for a left-hand turn, I notice a fierce-looking cyclist drafting off me. Keeping the pace up around 30-35kph, I make my lane change, expecting this guy to zoom past once I'm out of the way. But he didn't. I'm hoping that meant that I was max-ing him on that stretch, which gives me a great boost of confidence!

Looks like the training is paying off!

August 22, 2006 - A risky ride

2006-08-22T12:08:00.000-04:00

Bike: 10km, 23min

August 21, 9:30pm:

Perhaps I'll ride to work tomorrow. I'm going to reassemble it - it won't take long.

Famous last words. I ended up in bed just after midnight. I had taken the drivetrain apart on the weekend and cleaned it all up, just letting it airdry before I put it back together. The cogs went back on the rear wheel, the derailleur was mounted on the frame, the chain threaded through and reconnected. Now we go to set the rear derailleur alignment.

Problem 1: The B-screw (sets the distance from the pulleys to the cogs) isn't working. The catch isn't catching on the frame, so the screw isn't doing what it should. Remove the derailleur and reattach, and see that the paint on the frame is blocking the catch from catching the frame. Some new word combinations were formed, and after getting the catch to (somewhat) catch, we move on.

Problem 2: The chain is making a bad noise. Perhaps it's really dry. Graciously oil the chain, only to find that the chain is not threaded properly (what the hell?!?). So now I have to disconnect and reconnect a nicely oiled chain, 'cause apparently it's not challenging enough to line the pins up when the chain's dry.

Problem 3: The derailleur is not sitting straight. Panic grows when I realize that I've crossthreaded the damn thing into the frame (damn catch!). Don't have a tap, so I have to insert and remove the derailleur again and again to fix the threads in the frame...hopefully. After a short interlude consisting of a viscious deathmatch with the damn fly that wouldn't leave me the %^&@#$! alone (and I still didn't catch the bugger), I realized that I had to again remove the chain to properly reseat the derailleur on the frame...while trying to get the catch to hold the frame.

Finally, the derailleur is happy on the frame, properly aligned, with the B-screw doing the job properly. Reattach the cable and start setting the alignment.

Problem 4: After three attempts to set the damn thing, I finally realize that the cable is slipping in the derailleur. Set the cable again, tighten the screw far more than is recommended my Shimano, reset the Hi and Lo setscrews, and start again.

Well, I finally did get everything done. But no road test to make sure it's all good.

And there lies the risk.

Before getting too far from home, I run the derailleurs through the paces, making sure that the chainpins aren't going to surprise me at the same time by falling out. Thankfully, it's all good, and off I go to work. Finally.

But now I've got a squeeky rear brake to deal with....

August 21, 2006 - On the road again

2006-08-22T11:16:00.000-04:00

Run: 9km, 50min

Able to get out of the office for a bit today, and decided on a nice base run (I don't seem to get to those much lately). Headed for the trails and took the longer loop around Beaver Pond, a nice little sanctuary that's slowly (?) being eaten up by the developers in the area. Kept a slower pace throughout, except for the last 1km, where I decided to sprint it to the end.

Overall, just feeling a bit tired, but certainly not drained like I have been. Noticed that the footfall is a bit more solid now, probably from a combination of not running as much (so form goes to hell) and a tightness from cycling. But overall, a nice enjoyable run.

August 20, 2006 - A surprisingly quiet weekend

2006-08-21T09:18:00.000-04:00

For some reason, I feel completely spent. I haven't been sleeping well, I feel like I'm getting either a headcold or ear infections, and there's no fuel in the tank. And there's pretty much no desire to push through all that and train.

So I didn't.

Sometimes you just have to listen to your body and give in to it once in a while. This weekend was its turn. Catch up on some sleep, spend extra time with the family, work on the bike.

I'm feeling better now, just tired still. Looking back at the symptoms (if you want to call them that), I may have been getting close to overtraining in the last couple of weeks - it's hard to tell, but it sort of reads like it. Or I may have just caught a bit of a bug. Dunno. But we'll see what this week brings me.

Here's my totals for the week, now with two weeks to go.

Swim: 1.4km, 1h15
Bike: 60km, 2h18
Run: 5km, 0h30
Totals: 66.4km, 4h03

If anything, I may have started my taper one week earlier than I planned...which is probably when I should have started it anyways!

August 18, 2006 - Back on the bike

2006-08-18T09:19:00.001-04:00

Bike: 10km, 23min (to work)
Bike: 10km, 23min (home)

Nothing new here. A really nice morning today, but the heat and humidity are certainly on the rise again. Should still be reasonable for tonight's commute home.

Need to service the bike. The chain and cogs are greasy, gritty and dry. The brakes don't sound that great on the rims. Only 2 weeks left - better start getting ready.

And start figuring out just how to properly taper down for the event. Oh how I hate the taper....

August 17, 2006 - I think I left my arms at home

2006-08-18T09:19:00.000-04:00

Swim: 1400m (1h15)

It was the last swim of the summer session for my masters club. My coach ended it on an "easy" note, which was a good thing, because I was ending it on a really tired note. The 600m of warmup I did was enough to drain what was left in my shoulders and triceps - I was fighting for a decent stroke all night. While my kick was strong, my arms just weren't there and I ended up wearing myself out by depending on my kick. At this point I was dreading the main set.

The set was intimidating at first - 200m on 5min, 2 x 100m on 2min20, 4 x 50m on 1min15. Fortunately, we did it only once. And somehow I managed to get through it with time to spare (not much, mind you).

After a small cooldown, we spent the last 20min doing flipturns for all strokes, and for all stroke changes in the medley. I did rather well this time (compared to the fall, when I first learned them), but I'm still trying to get all the pool water out of my sinuses....

August 16, 2006 - A bigger day

2006-08-17T09:05:00.000-04:00

Bike: 10km, 25min (morning commute)
Run: 5km, 30min (lunchtime getaway from the office)
Bike: 10km, 22min (afternoon commute)

I haven't done a day like this in a long time. And I must admit that I'm hurting now. And it all started in the morning.

I was still stiff and tight from yesterday's commute/sprint. While I had a lot of fun doing it, I'm paying the price for it now. And the strong headwind didn't help me any either this morning, where my sleepy legs were expected to do more than what they really wanted to. I geared down, got low on the bars and just chugged along.

The run at lunch became easier with an email from Rob, who's back in training after a minor injury. We usually do 1km intervals over 10km on Wednesdays, but sadly he was unable to go today. By "sadly" I mean "hallelujah!" as my legs and heart weren't up for that challenge. I decided that I'd give a couple of 1km intervals a shot at least, and headed out. But by the time I got done the warmup, I knew deep down that intervals just weren't going to happen today. Instead, I pulled back and just putted along for 5km to get some of the lactic acid out of the legs. But even at a 6min/km pace, my HR was at 85%max - a sure sign of fatigue.

Headed home on the bike with a tailwind that faded as I went along. Still a decent commute time (faster than the bus, and almost as fast as taking the car) but I'm definitely spent. My HR and metabolism were quite high all evening, and sleeping was tough because I was warmer than usual.

But a darn good day. Almost 90min of training today, a full day at work, and a full night with my wife and daughter. But tomorrow, I think I'll just swim.

August 15, 2006 - Why do I even worry?

2006-08-15T18:27:00.000-04:00

Bike: 10km, 20min

That's right - 20min. With a 20km crosswind that gusted up to 35kph. Honestly, what was I worried about?!? I actually felt good. The legs were a bit tired, but I focused more on being efficient than on applying brute force.

That being said, I'm still taking the night off from swimming. My ears and eyes are still bothering me, and I really need some sleep. I feel a bit guilty since this is the last week of the summer session, but I'll make it Thursday for the last one. I hate being sick...and my wife hates it when I'm sick even more - I turn into a real suck.

August 15, 2006 - Am I getting sick?

2006-08-15T12:00:00.000-04:00

Bike: 10km, 25min

Uh oh. I've got that sore eyes, ringing ears, wobbly head feeling today. For me, that's usually an indicator that I've caught some kind of bug. Held back on the ride anticipating that I'm swimming tonight, but I don't think that's gonna happen if I'm still feeling this way.

The ride was okay today, but that wind is really stiff again. It's gonna be a hard, hard ride home today and I'm really not looking forward to it. All this wind is really making me think about aerobars!

August 13, 2006 - Brick #2

2006-08-14T08:57:00.000-04:00

Bike: 20km, 43min37 (route was http://www.gmap-pedometer.com/?r=345978 again)
Run: 5.6km, 32min26

This brick did feel better coming off the bike. I managed to maintain the same pace, but worked the gears differently to save the legs a bit. Stiff wind again, which was bothering me for about 2/3s of the ride. Makes me think I should invest in some clamp-on aerobars. I tried riding aero with just my forearms on the bars and it felt really good and comfortable - just really wobbly. I don't recommend riding like that for long.

The run was hard near the end, but I think it was because I carried my fast cadence off the bike and into the start of my run. What's interesting is that when I kept the faster cadence, my legs didn't hurt as much, but my cardio was suffering too soon. Slowing down and hitting hills killed the legs at first, and that weighed even harder on the cardio. But overall I felt better.

Average HR on the bike was 154, ending the ride at 152. For the run, the average was 163, ending the run at 171. My maxHR is estimated at about 185-187.

And now the totals for the week:

Swim: 3900m, 2h30
Bike: 40km, 1h08
Run: 5.6km, 32min26
Totals: 49.5km, 4h10

T-minus 20days and counting....

August 11, 2006 - Some inspiration for us all

2006-08-12T08:51:00.000-04:00

No training today, thanks to work "crises." But I had to post this for whoever reads this blog.

There's a link on this blog to Team Hoyt - an amazing family. I strongly recommend reading their story. I find that they always motivate me off of the couch, and I usually end up with tears in my eyes reading their story.

Someone passed this video on to me. I don't know if this is a music video or not, but it's a summary of the Hoyt's story, concluding with their electrifying finish at Ironman World Championships in Kona, Hawaii. If this doesn't convince you that you can do anything you set your mind to, there's no help for you.

http://www.youtube.com/watch?v=WjPrL3n63yg

August 10, 2006 - Intimidating swim...but do-able!

2006-08-10T23:16:00.000-04:00

Swim: 2300m (1h15min)

You read it right - 2300m tonight! That's a new distance for me in the swim!

While it wasn't all freestyle stroke, it was a killer, and it did force me to become very efficient in the water when I was doing freestyle.

A typical 600m warmup, which I took my time going through. Focused the drills on freestyle pull and recovery. Got a couple of good tips from the coach which made things a lot easier on me (namely arm symmetry on recovery - pull with submerged arm while breathing and recovering other arm). Did lots of "catch-ups" with flutterboard and pullboy to reinforce that.

Then the set that scared us all. 9 x 200m! Nearly all of us got out of the water when we saw that! But it was distributed across two strokes of your choice - one moderate pace (A), one fast (B) - and across 5min intervals. As usual, you got a break if you finished before 5min. Then the set was distributed like this:

200m (A)
175m (A), 25m (B)
150m (A), 50m (B)
...
25m (A), 175m (B)
200m (B)

I took breaststroke as (A) and freestyle as (B). While breaststroke is my strongest, it still wore me out, and I had to ensure proper form for freestyle was used in order to do the distances. And honestly, it wasn't all that bad. My arms were really starting to wearout after 6 or 7 intervals, but I made it all the way through the intervals...except for the last 100m of the last one. So, in total, the set was 900m breaststroke and 800m free.

I'm very pleased with the results tonight. Things feel like they're falling into place more and more, and it's just a matter of stamina now. Even if I can't do the full 750m in the tri on free, I know full well I can get the distance done by switching strokes a bit if I need to.

In the warmup, I played a wee bit with sighting too. It's awful tough, really. Rather than breathing off to the side, you lift your head straight up on the recovery. Sounds simple, but it forces the rest of your body lower into the water, severely increasing the drag in the water. Worst case, I'll switch to breaststroke to sight. But at least I gave it a shot. I'll probably try more next week....

...which is actually the last week of the summer swim session! Wow, did that go fast!

August 8, 2006 - Swimming and lessons learned

2006-08-09T07:47:00.000-04:00

Swim: 1h15min, 1600m

Lesson 1: Eating 3/4s of a medium Stuffed Crust Super Supreme from Pizza Hut about 90min before swimming is not the best idea.

Being so out of energy, I mixed up a liter of Hammer Nutrition's Sustained Energy, a carb-protein drink. It's "unflavored" which makes you think it'll just taste like water, but it's more like the water leftover when you make oatmeal. Now in saying that, the stuff works rather well.

Today's swim was scary -- 1000m warmup (which, of course, I didn't even try to finish), 4 x 100m heats on 2min-2min30. Then 2x(2x100m up/down on speed).

Lesson 2: It's not a good idea to go all-out in the first heat when you know there's still three to do.

I got through 800m in the warmup, which was a mix of free/choice swims and IM drills. Actually, it went rather well. I was able to ease into it quite well right from the start, even considering the fatigue I was facing.

The heats were crazy. Each one was all-out like a race, fully focused on generating as much lactic acid in the muscles as possible (just in case I didn't have enough stored already!). These were tough, especially since the coach wanted us to use moer than one stroke, and at least one of the 100m had to be IM (fly, back, breast, free). I managed to do two IM heats, but had to do the butterfly with one arm (like the drill) 'cause I'm not strong enough for a full butterfly stroke yet. My 100m breaststroke was almost as fast as my 100m free (?!?), but overall each heat was around 2min for me.

Then we finished with a "working" warmdown of 400m free with gentle speed up/down across 100m intervals.

Overall it was a good swim, especially since I was low on fuel when I got there. And I managed to keep the pizza inside too.

August 8, 2006 - Why do I always do this?

2006-08-09T07:43:00.000-04:00

Bike: 10km, 21min

21min, again. It's not that I'm upset with the duration, but every time I have to leave work late, or get a tailwind, and I have to swim the same night, I always put it all on the line and race home. Will I ever learn?

My legs are spent. When I got home, I carried my 2yo up one flight of stairs, and I was almost out of breath! God, I don't know how I'm going to swim tonight....

August 8, 2006 - It's cold!

2006-08-08T12:48:00.000-04:00

Bike: 10km, 25min

The weather channel showed 17degC and a 20kph wind from the northeast. "Tough headwind, but should be nice" I thought. Then I started riding and I felt rather cold - is fall here already?!? Or am I just used to 40degC heat now....

I geared down and hunched over to fight the wind, and other than my chain jumping off (?!?) the ride was uneventful. Oh yeah, I flipped off a guy who decided to ignore my left hand signal to pass me as I was starting to cross away from the right turning lane. Thankfully, I was more than aware of my surroundings and easily avoided a close-call. I was tempted, however, to gear up and catch the s.o.b. and instruct him on the rules of the road.... Obviously, I didn't.

Hoping the idiots leave work before I do this afternoon.

August 6, 2006 - So I don't forget again...

2006-08-07T21:18:00.000-04:00

...my weekly totals.

Swim: 1700m, 1h15min
Bike: 60.1km, 3h
Run: 5.5km, 32min

August 6, 2006 - Bricks and mortar

2006-08-07T21:08:00.000-04:00

Bike: 20km (45min; route @ http://www.gmap-pedometer.com/?r=345978)
Run: 5.5km (32min)

The dreaded "brick" workout. The simulation of the T2 transition to get the body more efficient to the change from cycling to biking. I managed to find an unofficial reference that said they call these bricks because that's what your legs feel like coming off the bike.

And boy, do they. But the silver lining is that it only (?) takes about 0.5mi to get the legs back. Unfortunately, you have to put up with some real discomfort until then.

But I held up rather well. My bike pace was 27kph on a hilly and windy route, and I still managed a 5:40min/km pace on the run (which is usually my easy pace). It was quite an experience, and I know that I've strengthened from it. I can literally feel each of the three quadricep muscles now, achey but strong.

The big thing today was the mental work that this needed. I had to back off on the bike and figure out some nutrition to prep for the run. The start of the run (which was just under 3min after getting off the bike) forced me to ease into it to avoid overclocking the heart rate and injecting cramps into my legs. Then near the end of the run, just staying focused enough to hold pace and run "just one more kilometer"....twice.

After all that, I'm really looking forward to my next one.

August 4, 2006 - A short ride to a long weekend

2006-08-05T14:40:00.000-04:00

Bike: 10km (21min)

Lots of energy to head home today, 'cause I'm looking at a long weekend! Legs are tired, but still cranking it out. Not sure if it's because I'm tired, but it seems like most of the biking is being done with the quads lately - the hamstrings aren't involved that much. I think it may have something to do with a week core. When I pull on the pedal stroke, I immediately slide forward on the seat. Perhaps I need to strengthen the core more to ensure a full pedal stroke.

But I'll worry about that later. It's the weekend now!

August 4, 2006 -- A cooler (?) morning

2006-08-04T13:24:00.000-04:00

Bike: 10km, 24min

Tired legs from last night, but the weather's a bit nicer this morning. It was only 23degC, and the humidity dropped overnight. Historically, that means a northerly wind and today was no different. Steady headwind this morning just to keep me on my toes!

Noticed that my right cleat seems to have moved outward, away from the center of my foot. I seemed to tap the rear chainstay a few times. Have to remember to adjust that before heading home.

Also swung by bars upward a bit to make it more comfortable on the brakehoods. I think it could still move up a bit more. Also shifted the seat up about 1/2" too.

August 3, 2006 -- New coach, new drills

2006-08-03T23:11:00.000-04:00

Swim: 1800m (1h15min)

My usual swim coach wasn't in again. The one we had tonight was the only one at my masters club that I hadn't had yet. I hadn't heard good things about her, and now having a session with her, I'm surprised at that.

The whole night was distance - even the drills and warmup. Being in the slow lane, I "only" got through 600m of the 800m warmup (?!?), and got to miss the first 5x100m freestyle in the main set (which for me was still 1200m).

The drills were tough. I guess that's how they should be, otherwise you probably wouldn't improve. It took me a long time again to get into a rythym and not panic, but the drills sure helped find it again. And by the end of it all, I was getting some nice compliments on my form of my 25m and 50m freestyle sprints. Fast, smooth, and (gasp!) full of bilateral breathing - that alone calls for celebration!

The toughest part of the night was a 2 x 75m set that consisted of the following:

25m free kick, with both arms extended and head out of the water,
25m free, with head out of the water
25m free sprint, head in water.

That seems simple, but my legs were misfiring at about 20m of the first 25! Taking your head out of the water causes your body to drop, and produces huge amounts of drag (they call it swimming "uphill"). I can't believe that I used to swim this way! I can't believe that I was physically capable of swimming that way! By the time I hit the full free sprint, I was spent, but the stroke felt so bloody simple it seemed almost effortless.

Overall a good night in the pool. And a sincere thanks to my always-thinking-of-me wife that rushed home so I could get there tonight. Hugs and kisses, babe!

August 2, 2006 - Racing the storm

2006-08-03T12:13:00.000-04:00

Bike: 10km, 22min

Getting consistent with this 22min ride!

Headed out from work a bit early due to the rain that's forecast - and a good thing. Those clouds didn't look all that nice, and they taunted me with random sprays of impending rain. But it held up, and I made it home dry...

...except for the gallons of sweat. Still humid - a "balmy" 42degC with the humidity. Felt fine when riding, but as soon as you stop....

August 2, 2006 - (Humid) Hell on Earth

2006-08-02T10:17:00.000-04:00

Bike: 10km (23min)

Now I've been complaining about the heat and humidity here for a while now, but it reached a new height yesterday -- 36degC, and with the humidity it was 48degC (that's about 119degF). It was so disgusting yesterday, I didn't even want to go to the pool for my Tuesday swim. My a/c couldn't really keep up with it either - the house was at 27degC all afternoon until the sun when down. Mind you, that's a hell of a lot cooler than it was outside, so it still felt really good.

Since I didn't do anything yesterday (I was saving myself for the swim again, then didn't go), I almost felt obligated to ride to work today. Not sure of what today's going to be like, I've loaded up on Gatorade, HEED, and a couple of HammerGels for the ride home...and the risk of Wednesday intervals with Rob.

And now, as I look out the window I see its raining. Looks like I'm going to have some bike maintenance to do this weekend....

July 31, 2006 - She may be really small, but...

2006-07-31T15:29:00.000-04:00

Bike: 50min spin class

New instructor for me today. She's been teaching here for some time, but I've never been in one of her classes until today.

Wow. She's tough. And she taught the 1hr yoga class immediately before this. Maybe she's the robot from a Terminator movie or something....

My legs haven't felt like jelly for a long time, but today's spin class did it. Short warmup, hills, sprints, more hills, more sprints. A real mix of slow-muscle work and fast-muscle work. Wasn't as fun as the other classes I've been to, but the workout was good and focused. I'll be a bit sore tomorrow.

Note that it was after the class that I found out she's a competitive triathlete and mountainbike racer....

July 30, 2006 - What to do, what to do

2006-07-30T20:51:00.000-04:00

Run: 9km (47min)

Finally the humidity here has subsided for a couple of days - it's only 30degC today with the humidity, rather than 40. Knowing that it's coming back tomorrow with a vengence (forecast says 44degC for the next 2-3 days), I knew I should get my butt out the door and train.

But I didn't know what to do. Biking is always fun, but I wasn't sure if I was up to it today. A brick (bike/run transition training) was next on the list, but I didn't think that was sufficient for today. So I settled on a run, thinking that my running has been marginalized lately - swimming and cycling have certainly been in the forefront the last few weeks.

Okay, what type of run? I decided that I'd cover my 9km loop in the neighborhood, and just focus on some endurance. Early into it, the run became a tempo run, with my heart rate solidly at 85-90% the entire way. Ended up being good for my mental focus. And because my legs were still weak from Friday's mad dash home, it felt like a pseudo-brick workout...just longer.

The only problem is that I went on pretty much an empty stomach, with some juice and sport drink in the belly. I felt that hit me about half way, as did the midday sun. But I watched the heart rate and stuck it out the rest of the way.

Totals for the week:
Swim: 3.8km (2h30min)
Bike: 40km (2h) / Spin: 50min
Run: 15.5km (1h22)

July 28, 2006 - I'm late!

2006-07-29T08:05:00.000-04:00

Bike: 10km (24min)

I needed to leave work early today, but (surprize!) something came up right at the last minute. Ended up leaving the same time as usual, so now I'm busy trying to make up time on the ride home. And not the best conditions for it - almost 40degC with the humidity, and there's a smog advisory.

This was one of the tougher rides I've done for a while. I just kept pushing and pushing, trying to keep the same cadence, but one gear higher. Even if it weren't for all the red lights I kept hitting, I don't think it would have made much of a difference. I ended up spending most of my energy early on, so I was struggling the rest of the way.

And once I got home, I found that I didn't need to rush home anyways! Ah well, at least I got a good hard workout in.

July 28, 2006 - Countdown to the weekend

2006-07-28T10:02:00.000-04:00

Bike: 10km (23min)

Just plain tired this morning. The wee one didn't even let me get one complete snooze-button of extra sleep this morning, but we both quickly got rid of the sleepies and started our day. We both ate like pigs at breakfast. For a little girl, she sure can pack it away!

Heading out the door with my almost stereotypical bottle of orange Gatorade, I catch myself thinking "I should have stretched last night. Heck, I should stretch now." The lazy demons in my head squash that thought and make me drink half of my Gatorade before I even jump on the bike. I did, however, make sure that I started out slow and easy to let the legs loosen up, and they quickly did. It ended up being a nice ride, with light traffic and a damp coolness in the air (but my shades kept on fogging up on me).

And now I sit in my office - obviously procrastinating (how else would I get this entry done?!?) - waiting for the hours to slip by. Not only is it payday, but we've got a babysitter for tomorrow. C'mon weekend! Hurry up and get here!

July 27, 2006 - Saved myself for tonight

2006-07-27T22:38:00.000-04:00

Swim: 1900m (1h15)

So close! Almost had another 2000m night - if only my warmup was just a wee bit quicker, I would have had it. Ah well, I'm still averaging higher than when I started - significantly higher.

Tonight's swim was everything but butterfly. The 800m warmup (700 for me) of choice in swim, kick, pull and sprints was followed by 4 iterations of 200m swim + 4x25m sprints. The four iterations were broken up across backstroke, breaststroke, free, and "choice." For me, rather intimidating. But I did much better than I thought I would. I've never, ever swam 200m backstroke before...until tonight. And I didn't take on that much water in the process. The rest went well too, and in the "choice" category, I broke it up like a mini-IM -- I actually chose to do butterfly (well, with one arm, but I still did it).

I'm definitely tired, though. Even getting there tonight seemed like a chore (and seeing my wife and daughter in the evenings always makes it hard enough). But it's over for another week. Now I can focus on some fun along with the training this weekend -- work's out of the way for a couple days again.

July 26, 2006 - Gotta love HammerGel!

2006-07-27T10:21:00.000-04:00

Bike: 10km (21min)

Stiff, persistant headwind the whole way at 20-40kph, but I still managed a 21min ride! Focused on cadance rather than brute strength on the pedals, and that seemed to make a big difference. Had lots "in the tank" - had an orange HammerGel about 20min before heading out. Also had the nice "side effect" of not leaving me groggy and drained in the evening, since I didn't deplete stored glycogen.

Had to drop down to the small chainring right from the start, and jsut adjusted the rear cogs as I went. I think the pace was more even, and the energy output was as well. Rather than pushing hard to fight the wind and the hills, I just focused on a smooth pedalstroke while keeping my cadance. Obviously, it worked.

Mental note -- sleeveless shirts and backpacks don't mix. The stinging sensation behind my shoulders indicates some chaffing - nice and red!

July 26, 2006 - Toothpaste and Orange Gatorade

2006-07-26T10:30:00.000-04:00

Bike: 10km (24min)

Tried to give the legs a bit of a rest today. I can certainly feel them after yesterday's training. To give myself a bit of a boost, I decided to take some Gatorade with me on the ride, with the idea being that I'd deplete glycogen from what I've consumed instead of what's stored in the muscles. I've started doing this on heavier days and it really does make a difference.

So I'm on the road, hit my first red light, and decide to take a sip. After a couple of seconds, my mouth tastes fuzzy. Then it tastes like lead. Then it goes away. Apparently Colgate Total and orange Gatorade don't mix well. I certainly don't recommend it.

July 25, 2006 - Just keep swimming, swimming, ....

2006-07-26T10:29:00.000-04:00

Swim: 1850m (1h15)

It took forever to get that stroke smoothed out tonight. I just couldn't get it down pat. It took 600m of warmup and 200m of the first set to get rid of that panicked "oh-my-god-I'm-gonna-drown-'cause-I-can't-breathe" swimform (trust me, it's ugly and it's not very efficient).

It was all freestyle tonight, with two sets after the warmup:

3 x 100m on 2:10, with 10/20/30sec rest, respectively, then
300m on 6:30

The first one was a struggle. Again I fell back on the drills that help me with reaching and recovery, slowed my panicked kick, and it fell into place. Then it was just a matter of keeping it aerobic, as requested by the coach. I wasn't all that successful with that, but I did get the sets done.

I noticed that I'm starting to get more and more comfortable in the water, but only after I find my stride. I need to try some on-shore warmup and stretching to get things ready and see if that gets me to a happy place faster. Sure hope so, 'cause I don't feel like struggling for 600m in the river during the tri.

July 25, 2006 - It's better than sitting the office

2006-07-25T13:55:00.000-04:00

Bike: 50min spin (distance unknown)

I had two choices: either sit in my office through lunch and work, or go to the gym and spin. Not a difficult choice at all!

The weather's been unpredictable here, with chance of rain/sun/wind/??? every day this week. We got rain all night, and it's threatening more. Decided that I'm too lazy to rework my bike after riding in the rain, so I'll spin over lunch. Kept it aerobic the whole time, breathing through my nose from start to finish. Funny how much you sweat even at that low level of exertion!

Tried a packet of Hammer HEED sport drink today, and so far I really like it (I'm rather fond of their HammerGel's too). It has a very soft flavor, and it's not at all sweet/syrup-ey like Gatorade can be. It is, however, more expensive but I think that you get better nutrients with HEED than Gatorade. Nothing against Gatorade (I've used it for years) but it's full of sugar - one scoop has 35g of sugar, where HEED has only 2g - and sodium. I think that Gatorade focuses more on sodium/potassium for electrolytes, where HEED backs off on them and adds other things like stuff to assist with fatigue and recovery.

In any case, I kind of like it. Back to my favorite sport store I go! For more info on Hammer fueling, check this article.

July 24, 2006 - Water, fruit and vegetables

2006-07-24T15:05:00.000-04:00

Run: 36min (6.5km approx)

Still feeling sluggish and heavy today. I'm sure it has nothing to do with the 10lbs of cake I ate last night before bed. Thankfully (or perhaps not), the cake is gone, attacked by wild animals (aka me - Jack Hannah would have found it amuzing, I'm sure). Although I could have another piece right about now....

Today's diet aims to get rid of the rest of the cake et al that's sitting in my body. Lots of water, fruits, vegetables....and yes, the odd sausage (we've still got lots of those).

And knowing me, once I get rid of it, I'll want more. Not that there's anything wrong with that, of course! Maybe I should get another cake, put it in the blender for a few minutes, and store it in little gel packs. Then it would at least be convenient for my next run. I wonder how many gel packs will fit on my race belt.....

July 23, 2005 - OhmygodIamsofull....

2006-07-24T09:08:00.001-04:00

Run: 5.5km (29m45)

The birthday party was a huge success - easily the best birthday I've ever had, and I really don't think I'll ever forget it. My wife (bless her heart) pulled out all the stops, and everyone had a fantastic time.

Where my wife and I come from, one measure of the success of a party or get-together is the volume of food and drink that's (a) available, and (b) consumed. This party was a huge success on both counts. I'm sure that every guest gained at least 5lbs at the party! The trouble is that there's still a lot left. And I just hate throwing food away.

Needless to say, I've fed very, very well over the last two days. I've had more sausages than I can count, beer and wine to wash the palate, and a piece of cake that was a big as my head. And I am not exaggerating.

Then I decided to go for a run. Knowing that I was in now way going to survive a longer one today (stomach's still full!) I decided on a short 5.5km run. I was fast, and the cardio was keeping up, but I hurt and ached all over. I think I could feel where the sausages and cake had formed a spiny lump under the ribs on the left side, and it just bounced and pinged the whole way. My legs felt like goo, and it took a good 2-3km for them to finally remember how to move properly. But I toughed it out, thinking that I was sweating out all the fat from yesterday.

Honestly, I didn't care about the run today. It was done more out of guilt than anything, really. And I knew that keeping it short would allow me to continue the great times I was having with my family. I truly am blessed, and I'm continually reminded of that fact whenever I see my wife or my daughter. Life is grand.

Totals for the week:
Swim: 2.1km (1h15m)
Bike: 40km (2h21m) / Spin: 45min
Run: 13km (1h13m)

I still can't believe that my wife did all that for me....

July 21, 2006 - Looking at a great weekend

2006-07-24T09:08:00.000-04:00

Bike: 10km (22min)

A beautiful afternoon (with a tailwind!) to ride home. Traffic was light, the legs had recovered (somewhat), and clipped home at a nice pace. I think I need to adjust the dropbar angle and the seat position - feels like I'm continually sliding forward and putting tonnes of pressure on the hands, especially when I'm on the brakehoods.

Really looking forward to this weekend. It's my 35th birthday on Sunday, and my loving wife has planned some great big adventure for me on Saturday, including a large party (do we really know that many people?!?). Should be a great time.

And no, I won't be training a whole lot this weekend.

July 21, 2006 - An unexpected comment

2006-07-21T09:51:00.000-04:00

Bike: 10km (25min)

Boy, I sure could have used a few more hours of sleep -- about 10 more. I'm a complete zombie today.

Thankfully I'm awake fully by the time I head out the door (thanks to my daughter's morning routine). Steady headwind again into work, but the weather feels cooler again today (even though the humidity's high again). Tried to give the legs a bit of a rest and geared down pretty much the whole way.

Had a nice 'n'quick conversation with someone in a car while waiting for a red light. He graciously thanked me for following the rules of the road, and for using hand signals. I thanked him for the complement, had a bit more chit-chat, and then we sped off. Nice to know that people appreciate that. I know as a driver that I certainly do, and I always wonder why all cyclists don't ride like that. A bike will never win against a car, no matter how good you are, so don't put yourself in a bad situation.

July 20, 2006 - Where'd this wind come from?

2006-07-21T09:50:00.000-04:00

Bike: 10km (25min)

Legs still tired and tight. Pulled back a bit on the intensity to do some "active recovery" - yeah, right. I never hold back enough to do active recovery. And facing a headwind the whole way home (and a strong one at that) didn't help any either. So I dug in a pushed it the whole way home. My quads are done, and my hamstrings are now done as well, since they were busy compensating for the lack of quads in the pedal stroke.

This was one ride that made me happy that it's only 10km! And I'm not even considering swimming tonight. Time for a bit of rest and time with the family.

July 20, 2006 -- Cycling and wobbly ladders don't mix

2006-07-20T13:33:00.000-04:00

Bike: 10km, ~23min

After my daughter went to bed last night, my wife and I painted the last wall on the main level: the wall adjacent to a curved-staircase to the basement. Rather than spending a few hundred dollars to hire someone, I got a "compound ladder" that you can use on stairs. The idea is that you use it like a step-ladder, but one side slides up and over the other. Then you climb up the side that's above the lower stairs.
This is not a comfortable ladder for me (not that I particularily like ladders to begin with), and it was extra wobbly since it was on steps with carpet....and books under one leg when the curve in the staircase came into play. I was nervous and tense the entire time I was on it.

Then I bike in this morning and realize just how tense I was. My legs were so tired and stiff! I felt like I ran a half marathon! Thankfully, there was a stiff tailwind for me, so I got a bit of a break.

But I'll pay for that when I head home. Solid 25-30kph headwind the whole way, if the forecast is correct.

God, I'm such a fairweather cyclist! I'll run in -40degC weather, windstorms, rainstorms, but I hesitate to jump on the bike if there's the slightest bit of wind or rain!

July 19, 2006 - Now it's time to work the mind

2006-07-19T15:00:00.000-04:00

Run: 7.5km, 44min.

Now I knew I'd be tired today, but I didn't expect to be that tired. Thankfully, Rob had to back out of doing kilomter intervals today. Knowing that the run in the triathlon will be anything but comfortable, I headed out towards the trails near work to focus on mental strength, tossing speed out the window.

This was one hard run. I felt like there was nothing in the tank right from the start. "Just keep moving" is what I kept saying in my mind over and over...pretty much for the whole run. My goal was to get through the run when I felt like I couldn't take much more. Goal met.

July 18, 2006 - Gatorade, Mental Barriers and the Path to Enlightenment

2006-07-19T06:33:00.000-04:00

Swim: 1h15min, 2100m

I almost didn't make it to the swim. Almost. But I think guilt and the fear of not making the swim portion of my upcoming event beat out being just plain tired. Decided to mix up my second bottle of Gatorade (orange is my fav), drink half, and head out to the pool.

On the whiteboard at the lanes, one of the biggest warmups I've yet to face: 300m free, 2 x 100m IM (individual medley -- all four strokes) as drills, and 8 x 50m free sprints with each one getting faster. Not being like the Ironmen and Ironwomen in the lanes beside me, I only finished 4 of the 8 but for me, that's pretty good.

And then came the set, and given that my legs were pretty much done from the spin earlier today, it certainly looked daunting: 100m on 2min10s, 200m on 4min20s, 300m on 6min30, then 50m easy on 2min. Then repeat. Twice. If you can, do it three times.

Rest breaks? The way my coach lines these up is that you get a rest when you finish your 100m/200m/300m portion before the time given. If your 100m takes 2min, you get a 10sec rest. If you take 2min10 for that 100m, just turn around and keep going.

The first rep of these I found myself searching for that smooth, fluid timing that wouldn't make me feel like I was panicking for air. Moving into the last portion of the first 200m part, it finally started to come out. I actually stayed on pace for the first set, but felt rather tired from the fight to find my stroke.

The second rep found my legs slowing down quite a bit - even the coach noticed. I could only stay on pace for about 1/2 of the rep, but I didn't care. My main focus for the night was to prove to myself that I can cover these distances, that I'm not panicking for air, not floundering like I'm going to drown. The long, lean body position, continuous kick and shoulder rotation was what I needed to get into that "muscle memory" that never forgets and makes all this like second nature. I kept pushing on, doing mini-drills when I felt things falling apart. Poor rotation - do some arm recovery drills. Not gliding - do more strokes before recovery. These were the two main fixes for me, getting me back on the top of the water, rotating well, and not sucking in water on recovery. In the end, it worked. I missed the 300m portion by about 30sec, but I did it, and I actually felt like I could keep going.

So I did. I completely wrapped up the second rep and started a third. Only made it through the 100m portion, but I made it to the third rep. And I covered 2100m - the largest volume of swimming in one session that I've ever done. 2000m hung over my head for a long time, and I fought to reach it for months. Tonight, I broke through.

I. Was. Pumped. After last week, I was really questioning my ability to make that swim leg in September. But after tonight, game on. I can get through it. Given the condition I was in when I entered the pool, I covered a lot of ground - far more than I thought I would - and kept on going. Even better, I had something left that I could have gone even more.

The real difference was my mental focus - I gave myself purpose. And I think I gave myself permission to suffer, not like it, but find a better way. It took some time, but I found it, and it felt great.

July 17, 2006 - So long, farewell.

2006-07-18T14:37:00.000-04:00

Spin: 45min (very high intensity). Average HR: 144bpm. Peak HR: 177bpm (about 93%max).

Decided to loosen up the legs today with a spin class, since yesterday was too hot (again) to really do much of anything. It just so happens to be the last class for the Tuesday instructor, who is taking a new job far, far away. She said it would be "fun" and would be playing her favorite music. The music was great, but "fun" isn't the first word that comes to mind for the session.

Actually, I can't think of just one word...I'll make one up: Holycrapmylegsfeellikejellywhyareyoudoingthistous. That about sums it up.

Hill climb. Hill intervals. Sprint intervals. More hill climb. More sprints. And to finish, an 8min high-intensity hill climb.

The trouble is that I really enjoy the classes that this instructor does. They're the most realistic, the most challenging, and the music rocks. They also make it very hard for me to back off and save some energy for things like...oh, I dunno...like tonight's swim.

On the positive side, I did read that swimming when you're tired forces your body to find a more efficient stroke. If that's the case, I'll be near 100% efficiency in the water tonight!

July 16, 2006 - Where to ride today?

2006-07-17T08:56:00.000-04:00

Bike: 38.5km, 1h27min (pace: 26.5kph)
[link to route]

Still hot and humid here, but my wife and I (just like our daughter) needed to get out and move the legs. My wife headed out first and hit the trails that are all over around here. The trails were in great shape, kept her a bit cooler, and she had a great time. Then I put my daughter down for a nap, knowing it was my turn next. Not really knowing where I wanted to go, or even which bike to ride, I finally decided that I'd just take the road bike out and sort of figure the route as I went along.

I started on a stretch with a dedicated bike lane on the shoulder and came up with a few options for the route. The link above shows it. And it worked rather well. Lots of open areas to get used to the wind, and a few hills thrown in the mix too (ed: I still hate hill work). It ended up being a really nice ride, and was even able to stay relatively cool in the 34degC heat.

Then I climbed upstairs to have a shower, and realized how dead my legs were. A very clear sign that I need to incorporate some brick (bike/run) sets with the running focus in August.

My wife, the always-there-for-me-supporting-me-through-thick-and-thin woman that she is, got me a great new gift -- a sport id bracelet. It's from www.idonme.com, and it's fantastic. It's small, really comfortable, and it has a water-resistant compartment that holds a piece of waterproof paper that you put your contact and medical information on. You can even get them with the MedicAlert symbol on them. I think it's a fantastic piece that every runner and cyclist should have. I love it!

Totals for Week 2:
Swim: 2h15min (3400m)
Bike: 2h54min (78.5km)
Run: 36min (6.5km)

July 13, 2006 - Open the floodgates!

2006-07-14T09:08:00.000-04:00

Bike: 10km, 22min
Swim: 1h15min, 1750m (650m warmup, 500m fly drills, 600m fly/free set)

First, the ride home. Again, a fast one, and I backed off this time (but I did hit a lot of green lights). And was it hot!!! 37degC with the humidity, full sun, and barely a breeze out. And to be honest, I didn't find it all that bad (am I becoming acclimatized?) especially when I was moving amd making my own breeze. But whe I stopped for a light, I could literally feel my sweat glands explode open. I went from sort-of-sticky to full-blown-soaked in an instant. I must have been quite a sight.

Aside -- for cyclists that ride in the heat, the Louis Garneau Ozzy helmet is worth every penny. The ventilation is amazing!

And then, the swim portion of my day. What I had been somewhat dreading for the entire week, really. As promised, it was butterfly. The warmup was all freestroke - 200m full stroke, 2 x 100m kick, 2 x 100m pull, 4 x 25 fast full stroke. And this time, despite being tired and achey, I held my own better than on Tuesday. Really, I think the difference was mental - I knew I could get through it today, like I had purpose.

The fly drills were, well, successful. Four different kick drills were used and they focused not only on kick but also on body positioning and achieving undulation in the water. The first was standard flutter kick, with head tucked between arms. Then move your head and arms up and down to get the undulation through the water....well, try to at least. The next two were dolphin kick with a flutter board - first on your front, next on your back. The key here is to not force it, and slow down. Too fast, or too rigid, and you go nowhere. Finally, dolphin dives - swim to the bottom, push off to the surface, and do a full pull and dolphin dive. The key here is timing and body position, and you can easily tell when you get it wrong. Trust me, it's really easy to tell.

Next was pull drills. First one-arm fly, which is actually really, really easy, and you can really get the feel for what this stroke can do. I was zooming through the water with ease and speed - it felt amazing regardless of which arm I used. Then it was 3-3-3 -- three one-arm strokes on one side, three one-arm strokes on the other side, then three full fly strokes. As you can guess, 2/3 of that went well. After that, 4 x 25 full fly strokes. Of these four, only the first one went well.

The problem with fly is timing and fatigue. With proper timing, this is a tough stroke on the shoulders, triceps and abdominals - they wear out fast. And without proper timing, you're only speeding up the process. That's where I got stuck. When I could stay strong, things felt rather good - almost smooth. But once something wore out, it all fell apart - fast.

All in all, it was a pretty successful fly set for me. Certainly better than the first two shots at it.

Then (yes, there was more) we did 200m of free pull. Apparently, our shoulders just weren't tired enough that the coach made us do this too.

Then (more?!?) it was 4 x 75m free, with each 25m getting faster, the last one being pretty much all out.

Tired? Let's just say that I'm happy I have a desk job. I'm spent, and my back and shoulders are feeling rather solid and beaten up.

All my life, my upper body's been shaped like a triangle. And thanks to swim workouts like this one, that triangle is starting to point down instead of up!

July 13, 2006 - Is the sun up, or is that haze?

2006-07-13T09:04:00.000-04:00

Bike: 10km, 22min.

Another fast ride. I'm really surprised at this because the air's so thick that I'm sure there more drag on me this morning. It's so humid that there's haze everywhere, and everything is wet (and I know it didn't rain overnight). At 9:00am, it's 24degC already, and 80% humidity. It's going up to 30degC this afternoon, and I know that the humidity won't drop that much through the day. My ride home is not going to be pleasant.

I definitely feel more tired this morning. My shoulders were up more while riding, and it took a while for the achey-ness in the quads and hamstrings to go away. Going to have to take it easy through the day because of two things:

It'll be hotter than hell this afternoon, and
At swimming tonight, we're doing the B-word.

No, not that B-word! "Butterfly." And after flailing in the water like a seal being attacked by a shark (that's whay my butterfly stroke will probably look like), I'll be expected to do some other swimming on pace.

Okay, so I exaggerated a bit (a tiny bit). I'm sure it won't be that bad, but it will be draining. And it will make a good excuse for a trip to DQ for a Blizzard.

July 12, 2006 - Pushing it a bit more

2006-07-13T09:02:00.000-04:00

Ride: 10km, 22min

Wow - a bit of rest does the body good! Normally, this ride of mine at the end of the day takes about 25-27 minutes (for some reason, I find it harder on the way back). But today, wind and all, I felt solid again and pushed it a bit harder. Felt good!

And I got lucky - I missed the rain!

July 12, 2006 - Pushing it a bit

2006-07-12T10:16:00.000-04:00

Bike: 10km, 21min

Since yesterday's swim was a bit easier for me, I thought I'd push myself on the bike to work this morning. Very light wind, cool but lots of humidity again (the reason for not doing the interval run today). Once the legs warmed up, I just pushed the pace a bit more than usual and got to work in 21min - I think that's a new record for me. Love that bike.

But I think I'm pushing something else today - my luck. The weather forecast is predicting rain and thunderstorms starting early this afternoon. Really, really hoping it holds off until about 5pm or so.

July 11, 2006 - Guilt and Swimming

2006-07-12T09:36:00.000-04:00

Swim: 1hr, 1500m

All day long, little voices in my head are telling me to get off my butt and train. My duffle bag sits in my office with me, filled with gear for a spin class at 12:00pm that I know I'm not going to attend. I knew that at 6:00am when I woke up, but, thanks to guilt, I took to work anyways "just in case." It did take some effort, but I did shut those voices up and rested today. The last bike-run over the last two days have left me with nothing for quads, so I really can use the break. Honest.

Plus, I knew that tonight's swim could be difficult. My regular coach is away on business, and the gent covering for her does the 3-times-a-week crew (which is full of serious swimmers and triathletes). It was either breaststroke (the easiest one for me), or butterfly. Thankfully, it was breaststroke.

Matt (the stand-in coach) had some great drills tonight that really improved my breaststroke. This included incorporating some undulation in the pull and kick, which really propels you through the water much, much faster. It also wears out your quads, so I was very happy with my decision to skip the spin class earlier in the day.

One drill we did was a breaststroke pull followed by a dolphin kick as you "dive" into the water, then follow that with the standard whipkick. Now for those of you that have never done a dolphin kick with a "dive" (such as in butterfly), it can be pleasant....but when you start doing this or butterfly, it really isn't. The first few times (sessions? years?) you try this, it's like taking a high-pressure washer to your nose and turning it on, then you slap yourself in the face while pushing your goggles into your head like they're going to come out the other side. Then repeat for 25 or 50m. But yesterday it actually clicked (disclaimer - we did not do butterfly, so I'm sure this discussion will come up again on Thursday). It's all about timing, and when you time it right, you feel like a barracuda cutting the water like it's not ever there.

The last two swims I've had have had these little >poof<'s of physical enlightenment where stuff starts to click. This is good.

But I'm also feeling worried about my freestyle endurance. Again in the warmup, it took a lot for me to actually get comfortable and glide on the top of the water. Honestly, I'm really starting to question my ability to get up to 750m in the pool let alone in the open water. After doing a few freestyle drills, which included slowing down and lengthening on the pull, my stroke improves drastically. Next time, I'll try more pull drills in the warmup and see if that helps me out.

July 10 - The heat is on!

2006-07-10T16:01:00.000-04:00

Run: ~6.5km (36min)

Hot. Hot. Hot. Without the humidity, it would be a nice 26degC. However, the air's thick today and it's 34degC with the humidity. Thankfully the sun's behind the clouds when I start out. Not wanting to push my luck, I head for the trails to seek shade.

The legs were tired and stiff from the bike yesterday, but they loosened up rather quickly. The loop through the trails is usually 7.5 - 10km, but I shortened it to 6.5km to keep from overloading in the heat. It was probably a good thing, 'cause as soon as I got out of the trails and back on the pavement, the sun came out. That was uncomfortable.

July 9, 2006 -- The Weekend Warrior...sort of.

2006-07-09T14:41:00.000-04:00

Bike: 31.5km (1h5min)

For some reason, today had to be the day to see what 30km felt like. Fortunately, my neighborhood is close to a major roadway with bikelanes, so it was pretty easy to plan out -- a simple out-and-back along an open, rolling roadway along the south side of town.

I had a stiff west-then-south wind at +20kph, and the weather was warm at 33degC with the humidity. All in all, these are pretty much the conditions I expect for the triathlon in September.

It felt great. I felt really great when I was heading eastbound, and had the wind at my back. But even fighting the wind entirely on the way back, I still felt pretty good. Note that "good" doesn't mean "I feel like I'm on the beach with a cold one" - more like "I'm working, but I can get through this." And I still had a lot in the tank at the end of it all - I finished the last 2km with a sprint that took me up to about 45kph, and I still felt like I could have taken on a run.

It's been a good week for me. Things are tired, but I seem to be benefiting from the training. Swimming is coming along, and my leg strength and endurance are improving nicely. Let's hope that next week continues this trend.

Totals for Week 1
Swim: 2h30min (3100m)
Bike: approx. 1h40min + 45min spin (75km)
Run: 55min (10km)

July 7, 2006 - The day's done. Let the weekend begin!

2006-07-07T20:26:00.000-04:00

Bike: 10km (23min).

Once again, lots and lots of red lights. The wind shifted to WSW, right where I don't want it on the way home. But it is Friday, and I did leave a few minutes earlier than normal, so I can take my time.

Given the state of my legs, and considering how hard that flight of stairs was when I went for a shower, I think tomorrow's a day off. A bit of rest, a bit of relaxation, and (hopefully) a lot of time with my wife and daughter (they'll be exercise enough!).

July 7, 2006

2006-07-07T10:03:00.000-04:00

Bike: 10km, not timed.

Where the hell are my legs?!? I've got nothing left in them this morning - I actually had to use the small chainring this morning. Weatherwise, it was perfect, with only a light breeze headon. But it could have been a gale and I wouldn't have known the difference.

But this was kind of a good thing. I have a bad habit of going too hard on too many of my training sessions. Aerobic workouts are rare with me. With really weak legs I was forced to sit back and enjoy the ride. And honestly, it was a beautiful ride.

July 6, parts 2 and 3

2006-07-07T09:30:00.000-04:00

Bike: 10km commute. Not timed (thanks to red lights and construction crews).
Swim: 1h15min. Focus on backstroke, with a wee bit of free.
300m warmup, 650m driils, 300m pseudo-IM set (free/back/breast)

I was dreading the bike home. I felt weak, with tired quads from Wednesday's interval set with Rob. Thankfully (?) I hit tonnes of red lights, and the construction crews were causing complete and utter chaos on the roads. I decided (wisely) to not ride between the frustrated drivers and the pylons, and scoot through an adjacent neighborhood which had bike lanes where I needed to go. For 3km, it was pure gridlock...and I zoomed passed all of them in no time...until I hit the next light. Doh!

I ended up being more rested than I thought for my swim. I regained energy somewhat quickly from supper (more likely it was from the medium Monster Cookie DQ Blizzard my wife bought for me), but I still felt really tired. And given my previously unsuccessful attempts at backcrawl in the fall, I wasn't very optimistic for my swim.

Have you ever had one of those days where the light comes on and >poof< you understand everything clearly? That's what it was like in the pool. I felt tired as hell in the warmup, but doing the drills suddenly made things click into place. I was actually swimming the backstroke and not swallowing the entire pool! My legs were tired, but not spent because my stroke had come together. Even the pseudo-IM set we did later was relatively simple for me (it was only 4 x 75m, but that was quite a challenge before).

Hmph! Hard work and determination does pay off! I guess I should have listened to my parents more when I was younger....

July 6, 2006 -- It's a beautiful day...

2006-07-06T09:09:00.000-04:00

...in the suburbs for a ride in to work. Unfortunately, it's only 10km.

Biking: 10km. 24min.

Wonderful 18degC today, with a soft yet persistent NW wind to meet me head on the whole way. A bit slow today, but faster than all the cars on the road -- 3 lanes down to 2 thanks to resurfacing crews. Had to take if offroad a bit to dodge some pylons, tar and such, but my lovely Ridley Crossbow handled it all with ease.

A note on finding a bike.
I spent a fair bit of time trying to research bikes, and was only considering new bikes at the time. My budget was really modest ($100CDN tops, taxes included), and I wanted the best value for my dollar. Here's some key points that I can share with others:

Go to a higher-end shop and get measured. You'll probably need some "snug" clothing for this. They'll measure all sorts of things like inseam length, torso length, arm length.... You may even get on an apparatus that does it all really quick. But you'll get a very precise set of numbers that you can take anywhere when you look for your bike.
For mid- to high-level complete bikes, a significant portion of the cost goes to components. For some, the cost of the drivetrain (deraillers, shifters, etc) will be the same as the cost of the frame and fork. Wheelsets, too, can be very expensive. So don't be afraid of a "lower grade" frame and fork if you're getting higher-end components. Trust me, you'll feel the difference with every pedal stroke and shift.
Regarding components, you'd probably want something in the middle range of the company's offering. For Shimano, you'll want something above Sora, but you don't need to spend $2000 on a full Dura-Ace set either. I've got Ultegra on my bike, and they feel great. The differences, so I've been told, is in how long things will last, and how smoothly the components work. (Sorry, I can't comment on Campagnolo, but I'd expect the same comments apply.)
Don't be afraid to consider a gently used bike. I got mine on Ebay - a combination of luck and timing. I got a 2003 Ridley Crossbow in 2005 in wonderful shape for about $1000 -- less than half of what it would be new. You can find used bike on Ebay, or in various bike shops in your area. Some shops are exclusively used bikes. If you have the time and patience, and you're willing to do some hunting, you can come up with a great deal. And you'll learn a heap of stuff from these shop owners too. Just remember a few key points:

How was the bike previously used? Racing, commuting, trails - they all wear the bike down a bit differently.
How old is the bike? And how old are the components (shifters, deraillers)? I've seen places where the frame and fork are 2003, but the components are 2000. It does make a difference in price and in performance. Sometimes it's okay, but other times it's not.
Has the bike been crashed? Don't be afraid to ask this. If they don't know, look for bent frames, scratches, damaged components. If there's a deep nick in something, it's been hit hard. And remember -- components can be replaced, but frames can't.
Check the teeth on the chainrings and cogs. There will be some wear, but it shouldn't be excessive. If the teeth look uneven and misshapen, then you'll have to replace them sooner rather than later.
When was the bike last serviced? This may be a tough one, but some shops will overhaul a used bike before putting it up for sale.
Take a test ride. Hell, take two. The more bikes you try, the more you get a feel for what works for you.

Once you get your new ride, get ready to fix it. New or not, you'll have to fix it at some point. "Bicycle Repair Manual" by Chris Sidwells is a great quick-n-dirty guide for fixing pretty much everything. The Park Tool website has a wonderful list of guide for fixing and adjusting, and is much more complete than Sidwells' book. You can also buy the Park Tool "Big Blue Book of Bicycle Repair" from them, which I've heard is probably the best manual out there. Whichever you use (even one not listed here), you'll find it a valuable resource and it will help you keep that bike running smooth for years to come.

July 5, 2006

2006-07-05T15:36:00.000-04:00

Running: 6 x 1km intervals (4:40m/km pace). Total distance 10km.

Actually felt really good today. I thought that thw swim and spin yesterday would have taken it out of me, but I did quite well. Rob was (as always) ahead of me in the intervals (he's training for a marathon late this year) but not by as much today.

Weather was much cooler today, and not nearly as humid - I'm sure that helped me out. Good run all around.

July 4, 2006

2006-07-05T14:18:00.001-04:00

Spinning - 45min, 75-85% intensity
Swimming - 1h15, varying intensity
Freestyle
300m warmup, 650m drills, 900m set (1850m total)

Swim class was the first one of the summer, and the first one in three weeks. Felt more like a 65yo with emphysema at first, but calmed down and made it through the drills. By the end, my stroke was much smoother and body position much better. And yes, very tired.

Training continues....or is it beginning?

2006-07-05T14:08:00.000-04:00

Although I've been running and cycling for a while now, it hasn't really had a purpose. It's been very informal, with no goal, really just to get out and have some fun (and justify the money spent on my bike). But now that the summer swim session has started, I think my training is actually beginning rather than continuing.

Now the blog becomes my training blog.

Step 1 -- Commitment

2006-07-05T10:54:00.000-04:00

Well, I did it. After months of talking about it, buying a bike and all sorts of related (?) cycling gear, and swimming with a masters club for the last nine months, I signed up for my first triathlon -- The Canadian in Ottawa, Ontario.

And I'm completely freaked about it now.

It's not a long triathlon, but still, it's a triathlon. It's a Sprint distance -- 750m swim in open water, 30km bike, and a 5km run -- but it still scares me a bit. I know I can get through the bike and the run, but it's really the swim that concerns me the most. That, and doing all three all at once. And I've never swam 750m solid before. And I've never swam in open water...with other people...and with other people slapping and kicking and crawling over me.

One thing that takes pressure off is that I know there isn't a chance in hell that I'll even be close to placing near the top three. I won't win. I won't place. But I can finish and I say that I've done it.

Why the blog? Mainly because if I am successful, I've got a nice record of the journey to the finish line. But if there's others out there looking for some encouragement, wondering if they can do it to, maybe this will help them out too.

So, here I go. September 2, 2006, here I come.