Week of Dec 24th, 2012

Mon: nothing
Tue: nothing
Wed: nordic ski 2h @Blackfoot; 30min @Goldbar
Thu: nothing
Fri: nordic ski 1h
Sat: nordic ski 1:30h
Sun: stretching

Total Time: 5 hours

Week of Dec 17th, 2012

Mon: run 20km 2h ; nordic ski 1h
Tue: spin 1h, 10min hole
Wed: nordic ski 1h
Thu: nothing
Fri: nothing
Sat: run 1:30h
Sun: run 1:30h

Total Time: 8h

Week of Dec 10, 2012

Mon: nordic ski 1:30h
Tue: run 30min
Wed: nordic ski 1:30h
Thu: nothing run 30min
Fri: nothing
Sat: Run 2x 1h
Sun: nordic ski 1h drills; run 30min

Total Time: 6:30 hours

Week of Dec 3rd

Mon: nordic ski 1h, fun time
Tue: nordic ski 1h drills mostly, run 2h w/club
Wed: nothing
Thu: swim 1h
Fri: nothing
Sat: nothing
Sun: nordic ski 1:30h

Total Time: 5:30h

Week 1, Week of Nov 26th, 2012

Mon: core 45min; swim 1:30h 3500y
Tue: core 30min; run 1h
Wed: nothing
Thu: run 30min
Fri: run 1h
Sat: run 15km 1:30h
Sun: nothing, didn't complete 50k challenge

Total time: 8h

ITU Age-Group World Championships 2012 Auckland New Zealand

            Well, I managed to piece together something that resembled a triathlon.  Woke up no problem and ate a breakfast of yogurt and toast, and left with tons of time to spare (which proved to be useful).  With about 2 hours until the start of the race I realized that I had forgot my water bottle.  Gawd damn it.  Luckily the hotel was about only 2 blocks away.  I got the bottle and my transition set up was complete.  I headed over to bag drop and was about to suit up and realized that I had forgot my goggles.  Well, shit.  So with an hour to spare I ran back to the hotel and got my goggles.  Normally, I wouldn’t have worried, but this was my first ocean race.  I considered that second mad sprint to the hotel a ‘warm-up’.  I got suited up and staged for the start. 

            The race was to be an in water start on a ‘T’ shaped course in the harbor between Queen’s Wharf and Cook’s Wharf.   The start went well, people were bumping into each for a long time but not in a bad way.  At about 300m it hit me how far out of my league I was because I was way off the back.  Swimming in the ocean is also something different.  The waves are larger in comparison to those in the Okanagan, which are kinda short and choppy and, it was so damn salty.  Anywho, I felt pretty good… up until I found myself off course.  Like, really off course.  A technical official told me to back track around a buoy I had already swum around.  Well shit.  I think at the end of the day I swam close to 2km, instead of the 1.5 we were supposed to.  Finally, I got out of the water and hopped onto my bike. 

            On the bike I put my head down and went to work.  I was angry with myself not sighting properly.  I was angry at the technical official.  I put that angry energy into my ride.  The course was a fun mix of a rolling section on the way out and a flat section on the way in.  Did I ride enough hills this year? No.  But I went as hard as I could and made my legs and lungs burn.  I hit the descends as fast as I could.  On the way back was a very, very strong headwind.  I stayed low and pushed.  All ages and both sexes passed me a lot on that section.  I want to say it was because they had aero wheels or aero helmets, yadda yadda, but when a woman in the 30 to 35 whipped past me pushing big gears I thought maybe I should have ridden more.  Emasculation aside it was a really fun bike course.  I was quick about hopping off my bike and got my running shoes on.

            The run course was super flat.  I found my legs pretty quick and really turned up the pace for first 5 to 6 km.  This was the best run I’ve had all year.  My legs felt springy and fast.  However after about the 6 or 6.5 km, the struggle bus was making its way into the station.  I felt like vomiting everywhere but didn’t know where it would be appropriate.  There were some shrubs at one point but I couldn’t manage it.  My pace dropped as I wondered what the hell I was going to do.  I started to pick it up again and was coming down the finishing straight with an Aussie girl.  Just as I was going to ask her if she wanted to sprint for fun, a South African dude came ripping up the inside.  Boosh! I pulled up beside him and drove it faster, all while laughing.  I looked to the crowd and made a funny face and fist pumped as I beat him at the line.  That was fun.  It was like the end of a lot of runs with the Tri Club, turning at the parkade towards the Van Vilet and just given’r.  Usually laughing.  I didn’t know this South African guy, but it was the same idea.  So despite a shitty start to the day it did get better and it was a lot of fun. 

            Despite how much fun I had I don’t think I will be going to ITU Worlds for a while.  This is a level of competition I’m not ready for.  I really don’t prioritize swimming enough because I don’t like it.  Nevertheless, it was an eye opener for me as to where I want to go with triathlon.  For a long time this summer I didn’t think I would be doing any more triathlons after Auckland.  But I’ve got some unfinished business.  I want to crack that 2:10 barrier for the Olympic distance.  I want to run a sub 40-minute 10k off the bike.  I can make the plan to do it, just a matter of following said plan.  Will I prioritize swimming more?  I’m on vacation and don’t want to think about have to go to swim workouts.  I want to thank everyone again for their love and support.  It really meant a lot to have Tayelor, Troy and everyone back home cheering me on.

Week of Oct 8th, 2012

Mon: nothing
Tue: nothing
Wed: run 8k mild tempo, back sore from cx
Thu: nothing
Fri: nothing
Sat: run 7k tempo, back getting better
Sun: run 15k w/ 2x 1km at race pace

Week of Oct 1st, 2012.

Mon: nothing
Tue: run 7km "tempo"45min
Wed: run 20 min - armpit blister
Thu: run 4 x 1km repeats 3:40, 3:37, 3:35, 3:36; 45min workout
Fri: nothing
Sat: CX race 40 mins of racing, 14th Sport,  Jim Horner GP
Sun: CX race 40 mins of racing 6th Sport, Red Cross

Total time ~ 4 - 5 hours

Week of Sept 24th, 2012

Mon: nothing
Tue: run 1 hour
Wed: nothing
Thu: run, 14km; weights, total 2 hours
Fri: run 6 x 1min at threshold, run 6km recovery 1 hour 45 min
Sat: run, 6km 30min  6km 30min 1 hour
Sun: run 6.5km and 3 x 1km at 3:55, 3:42, 3:44

Total 7 ?

A Very Very Big Thank You

Ze Frank said "I am not the sole author of my victories."  For all the success I've had, there has been so much support for me to rely on.  The World Champs are almost here and  I have some people to thank for their love and support.  So many of these people have come out to cheer me on.

My parents, Anne and Lorne, for loving me and kicking my ass when I needed it.

My whole extended family Grandma Jo, Grandma Kae and Grandpa Hal.  The Aunts and Uncles: Mary Ellen and Dennis,  Irene and Tim, Mike and Gwen, Tim and Peggi (godparents), Dan and Cheryl, Joe and Sheila, Hal and Jen, Barb and Peter, Kathy and Ian, Robin, Phil and Fran.  The Cousins: Connor, Courtney, Lawton, Patrick, Meg, Mark, Troy, Erin, Brett, Dylan, Bridget, Griff, Braeden, Cara, Mac, Finn, Maddie, Cole and Kathy.  All of them for supporting my trip to worlds, coming out to races, and all the love.

Tayelor, Nathan, and Mark for being awesome friends, the long nights of video games, and general shenanigans.

My roomates, Josh and Laura.  Josh for the racing advice and the rides to bike races.  Laura for the encouragement and showing me the River Valley when I first moved to Edmonton.  Both of them for the awesome food they cook, bake, blend and the ice cream.

Larry, Laura's dad, for supporting my trip to worlds.

The many many coaches of the U of A Triathlon Club.  The hours spent doing deliberate and consistant training is made a million times easier because of the club.  For anyone that has gone on a training ride or run with me a huge thank you.  Derek, Simmon, Jan, Lenka, Emily, Taylor, Antony, Pat, Becky, Stefan, Sanja, and Travis for the homebrews and anyone else I missed.

Dustin for selling me a road bike and getting me into triathlons.

Jill, William, Spencer, Joanne, and Blake for all their kindness and yelling at me to run faster.

Dave and Bridget for lending me a cyclocross bike to ride for 2 years and introducing me to a whole new world of fun which led me to do a directed study.

Joe and Shari for organizing the Fiera Race Team, the Bike Reel Film Fest, and the Kettle Cross Enduro.  I am proud to be apart of the team.

Bob and Aron, my bosses at Track 'N Trail for not just letting me take 6 weeks off to race and travel and also being the best bosses I have ever had.

Marty at Fresh Air, for lending me his bikes to race and ride when I couldn't fly with one and the life advice.

To the guys at Hardcore. For fixing my bike at the last minute before a race, evening making me lunch sometimes.

To close I want to finish with a quote by Ron Funches from his interview on "You Made it Weird with Pete Holmes."

"Dear gods, godessess, ancestors, aliens, people, whoever watches over me, thank you for allowing me to be here.  I understand this is not in me or within me or from me but through me that these abilities flow.  Lets go out there and have a good time."

Thanks again everyone! I am so thankful for you all!

Week of Sept 17th, 2012

Mon: run 1 hour 30 min
Tue: cx night 1 hour 30 min
Wed: nothing
Thu: swim pm 1 hour
Fri: run pm 1 hour
Sat: Devon 5 Peaks 1 hour 15 min of suffering on some of the most exciting single track I have ever been on.
Sun: ride 140km 5 hours

total time: 11 hours ish

Week of Sept 10th

Mon: nothing
Tue: cx night 1 hour 30 min
Wed: 4 x 15min rollers w/ 1 mile @ race pace 1 hour 30 min
Thu: swim 1 hour
Fri: run 1 hour
Sat: stretching 1 hour, to Batman: The Mask of the Phantasm
Sun: ride hills, 1 hours

Total time: 7 hours

Week of Sept 3rd, 2012

Mon: ride 87km 3 hours; run 11km 1 hour
Tue: run 25min; stretching 25min
Wed: nothing
Thu: swim 2600m 1 hour 30 min
Fri: nothing
Sat: Kettle stuff
Sun: Kettle Cross 3 hours 25minish, flatted but soo much fun.  Next time buy gloves.

Total time: Just under 10 hours

More consistency needed

Back at it: week of Aug 27th, 2012

Mon: 80km ride w/ 2x 5km tempo; run jog on a 5:00km/m total time 3 hours
Tue: 2 x 20min rollers and 2km at race pace, 1 hour, feeling sick; swim 45min
Wed: 15km run 5:03 avg, feeling better 1hour 30 min
Thu: nothing
Fri: nothing, some sort of cold or flu
Sat: cx ride, 1 hour
Sun: cx ride, 1 hour, crashed

Total time: 8 hours

Apple Triathlon 2012, #beatdustin

I did not feel like shit coming into this race (see Edmonton report).  This was a massive improvement.  Drove down with Double D on the Thursday and did some riding with Taylor and Dustin who were also going to be racing.  Dust got me into triathlons when we were 16.  I only knew breast stroke and a mountain bike to ride.  All of sudden there is so much more riding on this race.  Coach Tayelor was putting a lot of pressure on me to perform.  Tons of high school friends came out to watch.  It was a riot.

Too hot for wetsuits so I knew it would hurt me more.  I hadn't swum since Edmonton ITU because of school.  Start was a little tight and there was some hitting.  I started right next to a guy who rode a 40.7km/h average and marked him,  hoping to come out with him if possible but totally lost him.  At the start of the second lap, Dustin was right in front of me.  It is a race now folks, hot damn!  I have to thank him because I drafted him for two thirds of the 2nd lap.  He stopped for a brief moment and I tried to drop him.  I got on to somebody else's feet but then they got onto the feet of a fast female and ended up in limbo.  Dust was catching up.  We were right beside each other.  He was two or three steps ahead of me outa the water.   Slower then Edmonton, I swam a 27:58.  Need to be consistant leading up to worlds.

I beat Dustin outa T1 and was gone.  Turned on the burners and I motored past people.  I have the cycling legs, no issues.  Averaged 37km/h, super fun times.  Biked a 1:04 Felt good going into T2.

Start of the run felt good.  Felt like I had the legs and lungs.  I had been able to run 5 times in 4 days in the week leading up.  Just 25 to 30 minutes but consistant.  Then I started to bonk.  Had to hold it together during the middle of the run.  I had to walk an aid station and felt like vomiting.  I could say it was the heat or the disgusting gels but this is denying the real issue.  Due to a lack of consistent training over the last year I only have about an hour and 45 min of total race effort in me currently.  With about 3km to go I got off the struggle bus and had a better finish.  Managed a 44:50, which consisting how crappy I felt, it is surprising.

Super simple plan now.  More training, more consistently.  I've got 6ish weeks before worlds.  Time to put in some hard efforts and keep it consistent.

All and all, I am happy with the result I was able to muster.  A huge thank you to all my friends and my Dad that came out and for Coach Tayelor for putting on the pressure.  Christina and Raquel had some awesomely hilarious signs as well which I will try to find pictures of.

Edmonton ITU Race Week, July 2nd to July

Mon: nothing
Tue: Swiming, jog?
Wed: Felt bad, nothing
Thu: Felt shitty
Fri: still felt shitty but better enough to run for 20 minutes
Sat: 1 lap of the pond
Race Plan
    Swim: eyes up, don't let your head drop; full stroke right to the bottom; enter with a bent arm, no slapping the water
    T1: wetsuit off quick but keep moving; shoes on in T1
    Bike: smooth pedal strokes; sit tall on the climbs
    T2: leave shoes on bike; keep it smooth
    Run: crown up; legs spinning out behind me; landing w/ a bent leg.
Sun: Edmonton ITU
Well that did not go completely according to plan.  The "Felt shitty" above indicates that I was sick.  Super sick.  Thursday I slept for 17 to 18 hours because of a cold.  It was in the high 20s and I had a cold or flu, something was not right.  I wasn't feeling particularly race ready Friday or Saturday but I thought I would be able to string something together for Sunday.  Almost.  Morning of, I was still coughing bad. I was relaxed alright but had to drink way more water then I wanted to before a race.  It was also the hottest weekend in Edmonton in many many moons.  No wetsuit for the swim.  The new tri suit for Worlds was awesome, no sagging.  Into the toilet water we went, I felt good in the water, kept thinking about form and my stroke.  A few times I may have been a little too far off course.  Came out in 26ish mins.  T1 is long so I didn't rush to my bike.  I passed everyone that came out of the water with me at the mount line.  Shoes on was a good idea.  I biked hard, damn hard.  Josh lent me his wonderful wheels again.  People looked as though they were sitting still on Emily Murphy.  No aero bars.  Bad entry into T2, didn't bother to take a peak in the morning.  Legs a little mushy but okay feeling like I could run.  I hadn't coughed much since before the start.  I began to get my legs under me and started passing people.  Felt like I actually pull off a decent race despite being so sick.  Then my head started to drop, form fell apart.  Not good.  Then the coughing fits arrived.  Pulled the cord, race was over.  Might as well pulled out but whatever.  Forgot how many laps I did.  Hung out with Stefan, Sanja, Dave, Bridget and baby Finn until Derek D. came by.  Even ran extra, didn't much care, even took my top off which is a big no no at ITU / Tri Canada events.  Well I executed my race plan to the best of my abilities and training.  Swimming training has been lacking all year but I didn't feel like it hindered my race.  Biking is so much fun, I won't ever stop.  I ran outa gas.  I tried to keep my form together but it doesn't work when you have to stop to cough out a lung.  Maybe I could say I need to train more but I put enough time in for a base and build.  I was just sick, another external factor that was outa my control.


No more blogging until I graduate and become a real adult.

Week of June 25, 2012

Mon: nothing
Tue: Swim 1.5 hours
Wed: Run, 4 x 1 mile (6:00, 6:01, 6:08, 5:58)
Thu: nothing
Fri: Bike; 6 x Folk Fest Hill all faster averages then previous; 5 x Zoo Hill half were faster;  Research Park hawt laps 3 on 1 off, 3 hours total
Sat: Run, 5k with one work interval section to see how shoes would feel on trail, 30min
Sun: Rode out to GWN to watch the folks race. See Strava

Training is getting more consistant, this is good.
Total time 11 hours ish

Week of Jun 18th, 2012

Mon: nothing
Tues: Jog to and from swim. 2k in the pool, 2 hours
Wed: Mountain Bike 1.5 hour
Thu: ???
Fri: Hawt Laps 1 hour
Sat: Devon GP, Crit
      I was feeling good so I rode out to Devon for the Crit.  Double D (Derek Dowling, http://trihackeat.wordpress.com/) took my bag and drove me out to the Road Race the next day, awesome guy.  It was a beautiful day, sunny, little wind and the ride would serve as an excellent warm up.  No dogs chased me either.  Got to Devon with plenty time to spare.  Did some recon laps with Duncan from Fiera and got stoked to race.  This was a points crit, meaning the winner wouldn't necessarily be the first across the line.  We had 15 laps on a 900m course, a super short, balls out race.  There would be 2 two intermediate sprints worth 5 points for the winner while the finishing sprint was 10 points.  The idea was hit it right from the start and drive the pace.  A parade lap behind a Camero SS and the whistle blew signalling the start of the race.   I got to the front as soon as I could.  Heading to turn 4, I attacked and heard a "LET HIM GO!" Damn it.  Well at least I entertained the fans as I came outa the corner slightly ahead of the pack.  I wanted to make a selection happen right away, this race was too short to hang around for the sprints but it was not to be.  Some guys got dropped in the preceding laps but it was negligible. Laps started to blend into each other.  I'm not too sure where I was heading into first intermediate sprint but I scored one point.  I have no idea where I was on the second sprint because totally I missed it.  It would come down to the final sprint.  Heading into the last lap a TCR - TXR guy soled after turn 2.  I heard "Catch his wheel!"  So hammer down I countered too late to catch the TCR - TXR guy.  A junior from Juventus came up to me and got in front of me.  I didn't fret, he was tiny and I think I could have beaten him in the sprint.  Him and I were well positioned to hit the corner fast.  Then a Cranky's guy came on the inside.  It almost ended badly for me.  The junior from Juventus hit the deck hard trying to avoid the Cranky's guy.  The Cranky's guy slide into the meridian too.  After just briefly locking my rear brake I sprinted to the line to take second in the finishing sprint.  With 9 points total I took third overall.  Awesome cupcake.  Both guys that went down in front of me did race the next day.  The junior from Juventus finished 8th overall in the Road Race, what a guy, huge bandages over the right side of his body.
Sun Devon GP, Road Race
       I woke up in the morning feeling kinda shitty.  I have two excuses for this 1) took in a massive amount of suger in various forms after the Crit, 2) took way too much ibuprofen.  I took the ibuprofen to disguise my knee but my knee was still nagging me.  The pain is not what it used to be.  It used to feel like someone was stabbing me.  Now its more of a pulled muscle, not a joint pain.  So starting the race I felt like barfing.  It was an out and back that would take us up Genessee twice.  I was trying to hang on right from the start.  Feeling like barfing and being kinda cold was crappy.  In an attempt to get the jersey on TV I went to the front when I had the space.  The TCR - TXR guys were doing a lot of pulling so I thought I might as well put in some effort and maybe the barfing feeling would go away.  Nope.  Did my time, even sat up when a Speed Theory guy kinda soloed off the front for awhile.  After awhile someone said "Okay time to bring him in" so we did.  I went back to the middle of the peloton as we came to the downhill.  I assumed I was still in the middle when I got to the bottom of the first hill.  Nope.  Not that I have the legs to keep up with the better climbers but that was a technical mistake, it is way harder to even catch on to the lead group when you are at the back of the peloton.  Well time to go and attempt to catch on.  Reeled in guys who had been left behind and three of us formed a great pace line.  Then we caught a larger group.  I had to pull the cord.  We tried to get a pace line going but some of the guys were getting in the way.  I tried to tell people "2 lines, pull through on the outside"  It worked on and off but some guys just would not pull through.  I was not pulling through too fast because I was following the wheel of the guy in front of me.  I didn't care anymore, the race was over we were 3 or 4 minutes down on the leaders and we weren't gona catch them in that state of disarray.  I needed to be by myself and just enjoy the rest of my day on my bike.  Derek had a great race and finished 4th while his teammate Kyle took first.  Good weekend for ERTC.  Josh (ERTC) sneaked past Stefan (Fiera) for 3rd by like 2 cm.  Good weekend for Fiera.  Got some good results and TV time.

Week of June 11th, 2012, Fast Trax Ultra

Mon: CX Ride 5 hours total, split in half.
Tue: Climbing 1 hour
Wed: nothing
Thu: nothing
Fri: nothing
Sat: Fast Trax Ultra 50k - dropped out at 30k, not feeling good at all.  Quads thrashed, black toenails, head ache.  Wake up call, time to put amp it up for Auckland.  It is time to change my attitude and get in the damn pool.  I am racing for my country.  Anywho.  These two very different races but I didn't put in even a meager 6 months of training for this race.  Here is an important quote on the topic.

You don’t become a champion by winning a morning workout.  The only true way is to marshal the ferocity of your ambition over the course of many days, weeks, months, and (if you could come to accept it) years.  The Trial of Miles; Miles of Trials.

-John L. Parker, Jr. (Once a Runner)

It was nevertheless an awesome fun course and a beautiful day.  There is always such a great vibe at these races.  Derek D had an awesome race and finished 2nd overall in the 30k.

Sun: Recovery Ride, awesome then I got a flat.

Total time: 11 hours.

Week of June 4th, 2012

Mon: Ride out lakeshore
Tue: 1:20 15km run
Wed: 1:15 15km run
Thu: 30min run
Fri: Hawt laps, knee really really hurt.
Sat: work
Sun: work

Week of Mon 21st, 2012

Mon: Climbed Roche Miette 6 hours
Tue: nothing, quads thrashed
Wed: Run 1 hour, legs felt awful initially but got better. 
Thu: nothing
Fri: 12 hills, 5 Folk Fest, 5 Zoo, 2 Emily Murphy 1 hour 30 min
Sat: Ride, knee problems; Run, no knee problems 2 hour 45min
Sun: Pigeon Lake, 2 hours This was not bad luck.  In borrowing Travis's wheels I understood that I might drop my chain.  In an attempt to make an attack I dropped my chain.  10 kilometres in.  I put in a good effort with Peter from Speed Theory to try to get back on but to no avail.  No matter.  That is bike racing.  Bigger issue is that my knee still hurt while I was riding.  I might have to go to a physio.  It only hurts when I'm riding.  Running is fine, swimming fine.  My training has not been regular but it has been a nagging problem since mid winter.  Campus Rec bought pedels for the spin which were shit.

Good hours this week. Nearly 12 hours.  I think next week will be good as well.

Week of May 14th, 2012

Mon: Nothing
Tue: Run, 1:40, 18k
Wed: Rained out, unprepared, no rain gear.
Thu: Nothing
Fri: Ride, 10 hills
Sat: Climbing Morro Buffs
Sun: Freaked out my sheep.

what

Drayton Valley Triathlon

As I sat on the pool deck I was trying to remember the last time I went swimming.  It was April 5th.  It hurt a lot.  I splashed around and got passed by the other person in my lane, who was doing backstroke half the time.  On a whim Josh and I signed up for the Inaugural Drayton Valley Triathlon.  A sprint distance with the aforementioned pool swim, a smooth bike course and run in town.  We drove down the bike course into a smoky haze.  There was a wildfire burning between Drayton Valley and Lodgepole.  We were early and by the time the race started, the smoke had cleared out.  It was interesting to hear someone discussing a possible evacuation alert and evacuation procedure in the event of a hazard after taking EAS 295 Human Dimensions of Environmental Hazards.  But I digress.

The Swim
There was a self seeding starting.  You lined up and found people swimming close to your time.  I was in the last group of people, Josh was in the group ahead of me.  This was not going to be a head to head race but a time trial between the two of us.  On the registration form I had put down 11 minutes.  I might have swam that time... once, maybe.  Wasn't going to be today.  I had no form, no rhythm to my breathing, no flip turning.  It was awful.  But when they waved that kickboard under the water I could not have been happier.  I did my last two lengths and got the hell out.  Out the door, down the carpet to T1, barely sneaking under 12 minutes.
Lesson: Swim, even a little bit.  Maybe like once a week even.

The Bike
I grabbed my stuff got over the mount line and almost nearly had a good mount.  I missed my pedals and stalled a bit.  Finally in I took off.  I knew it was going to be a right (outa T1), left, left, left.  I was a little strange riding in the left lane.  The road was narrow and athletes were going to be coming both ways.  I had to pass right as someone was on coming.  Sketchy.  However, the organizer explained at the beginning of the race that course will be modified next year so athletes weren't riding head on.  The race was awesome overall but more about that later.  I don't know what was going through my mind on the last left but I nearly went right.  Sloppy.  Know thy course.  From here it was a straight out and back on buttery smooth asphalt.  It was honestly one of the best road surfaces I have ridden on in Alberta.  I have ridden extensively but it was really nice.  There was a slight tailwind and the road sloped downhill ever so gently.  I should really ride with my Garmin.  I don't know what speed I got but it was quick.  There was a coulee that provided a short and sweet climb that we would hit twice.  Another issue was when I was cresting the top of the coulee.  I couldn't get my RPMs up.  Can't remember if I dropped it into my little ring.  In talking to Josh after I might have been putting out to much power in the middle of the climb.  Anywho, after the turn around the way back was a gradual uphill.  Not to steep and thank god no the headwind was not bad.  Took the rest of the corners well on the way home.  Getting into T2 was a little strange.  It was nearly 180 degrees onto a pathway.  Got my feet outa my shoes before the turn (and speed bump) and came flying into transition.  Kelly, the ATA Technical Delegate even said "good dismount."  Two relay team members had to jump out of my way or I would have flatten them.  Finished with a 33:24.  Super fast bike course.  Having taken up bike racing has really helped.  Maybe.  A big thank you to Josh for lending me his Carbones again, so nice.
Lesson: Pay better attention and more hills.

The Run
The goal from last year was to run better off the bike.  I did that, ran a 20 minute 5k at KALRATS and 40 minute 10k at Edmonton ITU.  I've still been doing repeats so I felt strong.  I don't have a heavy legs sensation off the bike anymore.  I started well but needed water.  I drank on the bike but my water tasty funny.  This has happened at other pool triathlons.  The course followed the sidewalk along the bike route to a left and to the pond.  There were still lots of people on course and I was able to see one guy who was in the same lane as Josh.  I never saw Josh on the run which freaked me out.  I saw him start the run when I was riding to transition.  He saw me when I got to the pond to start my laps.  I missed him.  Did my two laps around the pond and started on my way back.  Like the bike it was a gradual uphill to the finish.  This was an awesome course.  Fast but not easy.  My breathing was getting really bad with about a kilometre left.  Josh came to the penultimate corner and cheered me on.  When you are already digging as deep as you can, nothing is better then your friend yelling at you to dig even more.  Slowtwitch quoted one reporter from Japan, in discussing the finish line at Kona, "Behind that is hell, beyond it is heaven."  I dropped down right after the line and caught my breath.  The run was about 500 metres short.  Including T2 I got 18:25.
Lesson: Keep up with the workouts, maintain running fitness.

Damn it hurt... and I liked it.  The organizers did an awesome job with the race.  It was inexpensive (only $60) and it was a good race that incorporated a KOS (which was only $10!), a Corporate Challenge, Team and Individual categories.  The town put it on and had measurable results because attendance in the pool increased.  The winners of the Corporate Challenge got a massive trophy to show off.  Again the course was fast yet challenging.  It felt like the town came out to watch.  It was a great atmosphere of people.  That is why I race triathlon.  Everyone is happy even though they are in so much pain.  I'm planning already to back next year.

Oh yeah, and I beat Josh by 34 seconds.  And took first overall with a time of 1:03, a PB.

Week of May 7th, 2012

Mon: 1 hour run
Tue: Climbing 1 hour; run 30min
Wed: nothing
Thu: 1.5 hour ride, 1 hour run
Fri: Hills and Hawt laps 1 hour
Sat: nothing
Sun: Drayton Valley Triathlon, head to head with Josh. Cool Down ride.

7.5 hours total

Velocity Stage Race

The low-down:  

Got a race license as motivation to ride more.  Haven't ridden enough during the week or at all because of school.  Ironically I was writing a paper on running and bike riding.  The most recent fitness I have gotten in was a big weekend week of April 16th and riding the rollers twice.  This was my first ABA Road Race.

Positives:

Got into a really good head-space for the weekend.  I was excited but not nervous.  Racing the Spring series helped.  I dug real deep for the TT and I was happy with my result (14:02, 5th Cat 5).  I have fitness but I have to ride my bike more.  Big thank you to Josh for loaning me his wheels and aero helmet.  Saved me a lot of time.  In the Crit, I was successful in making a breakaway group, stayed with the breakaway group and took second on the prime lap.  As a Bowcycle guy was trying to get me to go to the front again, a Pedalhead guy jumped.  I was in the right gear and saw him start up in the corner of my eye.  I jumped right on his wheel and stayed with him.  Getting around him for first was another matter.

To improve upon:

Riding my bike more.  This shall happen now that I have finished school for awhile.  Be more aggressive at holding my position in the peloton or break.  Stay in the lines.  Got a warning for yellow line violation (which in this case is confusing because there is no painted lines on the narrow roads, not once did I cross over to gain position [I feel]).  Find out what the hell is wrong with my wheel because I've had like 6 flats in 7 rides.  I got a flat in the road race and that took me out of GC contention.  Look through the corners more.  There were times when I didn't brake at the right time or braked too much or didn't have my weight low enough.  On the last lap of the Crit I fell to the back of the group as people jostled for position.  Had I been more aggressive at holding my spot maybe I could have had a better finish.  EDIT: Stay on my line and don't cut people off.

But nevertheless I had an awesome weekend of racing.  I worked really hard to try and get back on in the Road Race and I'm really happy about that effort.

Addendum:

I owe Reinier beers!

Week of April 30th

Mon: Paper Writing
Tue: 20min rollers
Wed: 20min rollers w/ hard to "Stamp" by the R.A.A.
Thu: Run 50min
Fri: Rained out
Sat / Sun : Velocity Stage Race

Week of April 23, 2012

Mon: Exams, Election
Tues: Exams,
Wed: School, work
Thu: School, work
Fri: School, work
Sat: Spring Series, flatted, still rode 120km total, 4 hours
Sun: Spring Series, no flats!, rode 3 laps in the break, 4 hours

Total 8 hours, on the weekend, nice.

Week of April 16th

Mon: Run 1.5 hours 18k, leg feels a lot better why?
Tue: Run 20 min, all I had time for.
Wed: Climbing 1 hour.
Thu: Run 1 hour, lungs felt bad.
Fri: ...
Sat: Run 1 hour, everything was bad.
Sun: Spring Race, felt great! Went well until I got a flat.  Then dropped a chain a lap later.  Then got another flat.  But I had fun!  Legs felt good. 1.5 hours.

Total time 6 hours

I'm going to contribute the Thursday Run performance to how hungover I was on Wednesday.

Week of April 19th, 2012

Mon: Run 2x, 13km with Grandview repeats / jog, 2 hours
Tue: Rev 2 hours; Run 40 min
Wed: nothing
Thu: Run; Core 1.5 hours
Fri: nothing, too much homework
Sat: Run 1 hour
Sun: Run 20 min

Total: 7.5 hours

Week of April 2nd, 2012

Mon: Climbing 1 hour, meh
Tue: nothing
Wed: nothing
Thu: Run to and from Core; Swim, 2 hours
Fri: Run 2x, 19km / 9km, 3 hours
Sat: Bike 120km 5 hours
Sun: naped

School work taking up a lot of time. Last month.
Total time 11 hours, what the hell.

Week of March 26, 2012

Mon: Climbing 1.5 hours
Tue: Run 1 hour, half tempo half jog w/ drills leg not feeling great
Wed: Run 30 min 7k, leg feeling better...
Thu: Run 1 hour 12.5k, leg feeling not better...
Fri: RIDE 2:30 hours, need to raise seat height, chased by dogs.
Sat: Earth Hour Run 40 minutes
Sun: Run x2, 2 hours

Total 9 hours

Signed up For Fast Trax 50k and Edmonton ITU, balls deep
Push ups Tues to Fri

Week of March 19, 2012

Mon: Run 1 hour ~14 min, 15k, avg 4:55; swim 1 hour
Tue: Rev 2 hours; Run 30 min
Wed: Lower leg in pain, nothing
Thu: Core, 45 min; Weights, 45 min
          Squats 4x15 w/ 45lbs each side
          Squats 4x15 on bosu ball w/ 40lbs bar
          Leg Press 4x15 w/ 45lbs each side
          Leg Curl 4x15 @ 85lbs
Fri: Run 1 hour
Sat: nothing
Sun: Run 1:30 hours

Total time: 8.5 hours balls

Goal: more stretching and push-ups everyday, started Frida.

Week of March 12, 2012

Mon: Core, 45min; Swim, 1 hour
Tue: Rev, 2 hour; Run, 1 hour
Wed: Run 1 hour
Thu: Run 1 hour (1:06), 14 km avg 4:43s
Fri: Run 2 hours (1 hour out and back Mckinnon, 2nd hour 8x 45sec intervals w/ 3:15 rest); Rev 30 min
Sat: Run 20 mins
Sun: Run 30 mins, Right leg hurt a lot

Total: ~10 hours, better
Need to volunteer however or I can't race at Blackfoot

Week of Mar 5, 2012

Mon: Core 30 mins
Tue: Rev / Run 3 hours
Wed: Climbing 1 hour
Thu: nothing
Fri: running 1. 5 hours
Sat: nothing at conference
Sun: nothing

Week of Feb 27, 2012

Mon: Climbing 1 hour; Core 45 min; Swim 1.5 hours
Tue: Rev; Run
Wed:
Thu:
Fri:
Sat: Run 1 hour 15 mins, 5:15s
Sun: Skate ski

what a weak

Week of Feb 20th, 2012, Reading Week

Mon: Run 1:15 hours 15km; Computrainer 1:30 hours w/ 3x 20 min @ 200w followed by 25min brick run
Tue: Run 1:30 hours, 18km; Computrainer, 30 min
Wed: Swim: 1:30 hours, 3400m; Run 1 hour, Computrainer, 1:30 hours
Thu: Run 30 min; Computrainer, 30; felt shitty
Fri: Run 1.5 hours ; Rev 1 hour
Sat: nothing
Sun: nothing

Week of Feb 13th, 2012

Mon: Run 40 min; Swim 1 hour
Tue: Rev 1.5 hours; Run 1 hour
Wed: nothing
Thu: Swim w/ core 1.5 hours
Fri: Rev 1.5 hours; Run 40 min
Sat: nothing
Sun: 5k race 20:00

Total time: 8 hours

Week of Feb 6th, 2012

Mon: climbing 1.5 hours ; swimming 1.5 hours
Tue: Rev 2 hour; hills 1 hour
Wed: nothing
Thu: Run to and from Core 1.5 hours
Fri: nothing
Sat: Birkie 4 hours 47 min
Sun: Run, 20 min recovery

Total time 12.5 hours

Week of Jan 30, 2012

Mon: Skiing w/ lots of drills 2 hours; core 45 min; swim 1 hour
Tue: rev 1.5 hours, cleat problems; .5 hour stairs / lunges
Wed: run 1 hour
Thu: swim 1.5 hours, 2.9k
Fri: felt like shit, nothing
Sat: nothing
Sun: ski, 29 km classic 3 hours

Total 11 hours ish

Week of Jan 23, 2012

Mon: classic, 1.5 hours; swim 2000y, 1 hour
Tue: rev 2 hours w/ 2x(10m standing climb, 2x 8m aero threshold)
Wed: run 1 hour, tempo
Thu: run, swim 2 hours
Fri: retreat
Sat: retreat
Sun: retreat

total: 8.5 hours

Week of Jan 16th, 2012

Mon: nothing, attended Grandma's funeral celebration
Tue: nothing
Wed: computrainer 1 hour w/ 2x 20min 200w
Thu: 45min core
Fri: 2 hour revving
Sat:
Sun: 20 mins on the rollers, then broke a spoke on the computrainer

Week of Jan 9th, 2012

Mon: run, 1 hour w/ 4 mile repeats; core, 1 hour; swim, 30 min
Tue: rev, 2 hours w/ 6 x 10min, 2 x 8 min h/c & aero mix
Wed: nothing
Thu: core, 1 hour
Fri: nothing feel like crap, have a cold
Sat: run 1 hour, feeling better
Sun: nothing

Week of Jan 2nd, 2012

Mon: double run, 2 hours total
Tue: run 30 min; weights 1 hour
Wed: nothing
Thu: skiing, 2 hours, classic 23km
Fri: nothing
Sat: skiing 2 hours, classic 25km
Sun: nothing