A Lesson of Humility in the Humidity: Kona Race Report

On August 28, 2011, I had the chance to partake in my first Ironman distance in Penticton: Ironman Canada. I executed my plan and managed to score a Kona slot. After a few days of logistics scrambling and a little help from my friends, my Kona trip was planned and organized.

On a late, but warm September 30th (Friday) evening, we landed on the Big Island. We walked the tarmac, hopped on the shuttle and picked up our ride: a pimping Dodge Charger.

We were lucky to stay at Marthe and George’s place, just up Ali’i Drive, about 3 miles south of the triathlon hub. After a restful night and a breakfast at Lava Java, we dropped off my ride at Bike Works, where we would return multiple times during race week. At Bike Works, one of the staff recommended Kona Boys to get a surf board. Eric got his board and after a few half donuts, we figured out our day: He would surf at Pine Trees and I would run the Energy Lab. At 1 pm, I set foot and ran, burnt and survived the Energy Lab. I got my first sun burn… legendary! Fully roasted, I met Eric at the beach where he had walked on his first, but not his last, sea urchin.

During race week, after a wicked swim on the course, we drove the bike course, I rode

Hawi along the best sag wagon ever, ran Ali’i drive, swam with turtles, snorkeled, picked up some swag (a lot of swag according to some people), registered for the race, flatted on the Queen K, bought new race tires, attended the race meeting (I did not get wet despite the tropical rainstorm) and rested!

Fast forward to race day, Saturday October 8. 

I got up at 3:45 and had my usual Breakfast. I was nervous. I had not slept well, but that was to be expected. At 4:20, we headed to transition where I would get weighed and body marked. I prepped my bike for the race and sat in transition, waiting to warm up…as I spied, a little, on the pros.

SWIM: 1:01:15, 3^rd in AG 

I warmed up and headed to the front where I hung on a board for awhile. I could feel the atmosphere and it was intense. All of a sudden, BANG! Off we went seawards as a massive pack fighting for our respective 0.5 squared meter of survival space. The swim felt like Lollapalooza 1996: Rancid was on the stage, I was in the middle of a rough, aggressive and bloody moshpit. But I survived 1996, so I would survive this swim and I would punch back - I am French Canadian after all. I battled my way for 2 km, got to swim at a decent pace for 1 km and got chopped and sandwiched again until I finally reached the pier. I did not enjoy being a punching bag (or sandwich meat for that matter), but I guess that’s part of what people mean when they say “paying your dues in Kona”. Next time, I plan to be front row and leave the moshpit behind. After running up the stairs, I quickly showered (sprinkled would be more accurate) and headed to T1

T1: 3:00 16^th in AG

I was a little disorientated. I ran pass my bike. Yes, really…I was probably the only one without race wheels.  Anyways, I now understand why people race with fluorescent pink aero helmets-gotta do what you gotta do. Sunglasses, helmet and shoes, off I went, not as a flying squirrel; but as a wingless-getting-there-soon-to-be flying squirrel.

Bike 5:44:02 40^th in AG

As soon as I hit the Palani Drive, I heard Leigh and Danny cheering me on; awesome would be an understatement. Once the southern little loop in town was done, onto the Queen K I went. A never ending train of people passed on the way to Hawi: it felt like I was on my trainer, pedaling still, as those fast (er?) riders were passing. Nevertheless, I kept within myself and stuck to my power. The aid stations were somewhat of a hit and miss: it was hard to grab bottles, let alone not dropping them once caught. I guess I should be thankful to generate an average speed much slower than the pros-I can only imagine the bottles flying.

Once I turned onto the road leading to Hawi, I could feel that the winds were present, but far from overwhelming. I knew I had 12 miles of head winds before the turn around so I pushed the pedals, reached the turn around, collected items from my special needs bag and headed back down, and up, south towards Kona. The return route on the bike turned out to be quite eventful: I dropped all my salt pills pedaling away (thankfully, I had picked up spare ones in Hawi) and my power meter went to sleep. I expected some surprises so I thought: “oh well, I guess I’ll have to go by feel and cadence.” Yes, I might have pushed a tad too hard in the last 30 miles, but we will never know as there were no power readings and well, we are stronger than we think.

T2 3:00 12^th in AG

As I ran towards my run bag, I took off my arm cooler sleeves and saw what appeared to be a reverse farmer tan: dark-red shoulders, white arms. I then realized: I was getting an Ironman tattoo after all. Transition was smooth despite the heaviness in my quads. I did lose time waiting for sunscreen: another rookie mistake checked off the list!

Run: 3:43:35 28^th in AG

As I set foot on Ali’i Drive, I saw Leigh, Danny and Eric. I was so glad to see them as my mind wasn’t 100%. My legs were heavy: I had never felt that sluggish in a race before. As I ran by the “Mile 1” sign I thought: “Oh god, 25.2 more to go.” Fortunately, I was able to re-focus and decided to embrace the suck…one mile at the time. So one mile at the time, I made my way on Ali’i Drive, out of town, and then back. It was hot, people were walking but the atmosphere was surreal and Eric was jumping up and down-I wish I had the camera. 

As I hit Palani (the mountain almost half way in the run), I saw Chrissie rocketing down the street on her way to win her 4^th world title. I got very energized and went up Palani filled with emotions and excitement. Little did I know, I was not the Energyzer Bunny that day. I finally reached the Energy Lab after seeing Miranda Carfrae flying like the wind and quite a few pros struggling on the Queen K. I picked up my Special Needs bag and went back into roast land and on my way to town. 

Once I reached mile 22, my legs decided to break the minimum speed limit; however, I did manage to keep it more or less steady. I stopped gelling and drank Coke, water, Coke and more water. When I finally turned right onto Ali’i Drive the crowd was off the hook. There was only a narrow path to run through. Eric was ecstatic, so were Danny and Leigh, who I got to high five. I crossed the finish line at 10:34:51 looking like a plane crashing through the shoot. Despite all my efforts, I yet have to get a decent Ironman finish picture.

On that note

Some Lessons learnt:

1-    One can never have enough salt pills in Kona

2-    BYO sunscreen for the race and put it in T1 and T2 bags

3-    Swim fast to avoid the moshpit

4-    Expect the unexpected

5-    Twitter is your best friend

6-    Embrace the moment…and the suck if it turns up!

And some thank yous:

Racing Kona was phenomenal. It was a dream come true that could not have happened without the support of many people: Eric, Leigh and Danny, my family, Lara, Klaus and Lawrence, the Right Shoe crew, the staff at Speed Theory , Shaun and Dave from PRM, Chris Manore, the Vancouver triathlon community and the Quebec triathlon community. George and Marthe were wonderful hosts; I really hope to get to visit them again next year.

Mahalo!

Ironman Canada...a long overdue recap

Ironman Canada, a long and overdue recap

Yes, it was 2 months ago, but life has been busy and now that the off season has kicked in, it’s time to finally ink a report that reflects my experience completing my first ironman distance triathlon.

On August 28, 2011, along with 3200 athletes or so, I toed the line in the Okanagan for my first iron journey. I was lucky enough to get in town (Penticton) a week before the race to get used to the heat and take some time off from busy Vancouver. More over, I was surrounded by a big crew: my parents flew in from Quebec, my in-laws came to join us and my husband was there since day 1.

Leading up to the race, I had some excitement-or not. My bike frame cracked due to seat post issues. Thankfully, the crew at Speed Theory were quick to rebuild my bike and I could leave town as planned, a week before race day.

Morning of the race, I had my usual breakfast, sunscreened most exposed skin and off we went to transition. I was nervous... Big times. I was in the lake early and got to hug Klaus before the race. I warmed up and then settled in the front and waited for 7am.

Swim:58:23 9^th AG/67 OA female It was slow-ish, and I made a rookie mistake: after the turn around, I was stuck in a group that went off course until I decided that it was abnormal to NOT see the buoys. The pack stopped and on course we went. I lost some time there, but it definitely gave me the “eye of the tiger” for the bike leg.

Lessons learnt:

1)      do not trust anyone while swimming

2)      do not come in too far left to exit, it’s shallow and pebbles kingdom

T1: 1:58 2^nd AG/3^rd OA Females

It was swift, thanks to the wonderful volunteers in the change tent.

Bike: 5:42:03 10^th AG/391 OA female What a beautiful course. I had ridden the course multiple times before the race; however, it was so AWESOME, for a lack of better words, to race it. The course was busy and tons of people were flatting. I was lucky that I did not have any mechanical issues nor physiological ones. I smiled the whole course. I kept within myself and stuck to my power. A lot (TONS) of people motored up Richter. I was glad to see them later when we were ascending Yellow Lake. To my surprise, Eric et al. were at the top of Yellow Lake cheering me on. It made me soooo happy, especially seeing them so excited about the race. I saw some familiar faces along the course and it was great to get so much support from everyone. Going down Yellow Lake, I surprised myself passing riders on the downhill: so long Breaky McGee. Once I got into town and turned left to head towards T2, I knew I was about 5^th in the AG, but battling the head wind, I stayed within myself.

T2: 2:33 15^th AG/67 OA females Far from swift. Ended up walking a little too much before beelining to the change tent. Not a great T2, it should be under 1:45 as it’s only socks, shoes…belt and hat on the run.

Run: 3:36:36 5^th AG/67 OA females

The run was great. I really really enjoyed it-yes, some might think I am crazy. It was hot, sunny and people were walking. A lot. I had a plan involving gels, water and salt pills. It worked. I stuck to it, ran with ice in my bra and in my hands and watered my head. At the turn around, my parents were jumping up and down. I felt strong but knew that the hills were coming. I took one hill at the time and kept making my way towards Penticton. At mile 16, I passed my training buddy LG. I knew he was having a hard time and found it hard to take him over (I should be happy though, it was most likely the last time I take him over). With only 8 km to go, I passed 4^th place in my AG. I was still feeling strong and it gave me some push. However, the long and never ending false flat was to come. I could see 3^rd place but could not gain a lot. At some point, I even thought, "well 4^th is good enough"-well no, it would not have been. I thought of my year and I waited. I have made moves before to get “shifted” before the finish line, I did not want history to repeat itself. The mile 24 aid station was a saving grace. There was an opening, I took it and never looked back. I would be able to see where I stood at the Sicamous. After reading “I’m here to win” from Macca, aside from all the racing strategies, I learnt quite a few tips…such as ditching all the sponges and zip up my top to cross the finish line. Even though I had the time on my Garmin, I had not equated it to my final time. I crossed the line at 10:21:31. I had just completed my first ironman. What a day. Having my parents, Eric, Jim and Carole (in-laws), coach Lara and the whole community, in person or virtually, was just surreal.

I finished 3^rd in my age group and got the last Kona slot available. It was a dream come through.

Finishing time: 10:21:31 3^rd AG/9^th OA females

I want to thank Eric, Klaus, Lawrence, Lara, Rand and the Right Shoe crew for the support and making it happen. The Speed Theory staff for great service and fixing my bike 10 days before the race as if it was all good! Chris, for providing wise advice and supporting all my triathlon related business. Shaun and the PRM crew for great camps and awesome support on the course. My family, for being present, supportive and understanding. Finally, thank you to the Vancouver triathlon community, the support was well appreciated.

Aloha!

Oliver race report-a close encounter with Mother Nature for 5:03:17 hours!

After a wet and cold spring, we finally got a chance to test our skills in hot weather: a thermal raise of at least 10 degrees Celcius would welcome us in Oliver on June 5, 2011.

As worried as I was since I had had no training WHATSOEVER in hot weather, I decided to embrace and consider it as a great training opportunity for Ironman Canada this summer. Easier said than done.

Race morning was clear and cool. As the sun rose up, I knew it would be a scorcher (according to my experience this season, it qualified as a scorcher). Got in transition early, set up my towel -and all the good stuff -and headed out to the lake to warm up/de-stress. My husband provided the much needed support to calm me down and help me focus positively. Warm-up was the perfect remedy to focus: believe it or not, I was freezing before race start. The guys left at 7:00 and at 7:07, we (the ladies) were off.

Swim (2.0km or more: 30:38 (slower than expected)) 5^th split

 I could see 2 girls pulling away after 300 meters: in hindsight, I should have stuck with them. Along the first stretch, I passed a lot of green caps, the first turn was smoother than expected, so was the second for that matter. The home stretch (400m-ISH) was the most hectic one as green capers were picking up the pace and the pack was denser. Exited in 5^th place and made eye-contact with my stripper who did a wonderful job of peeling off my wetsuit. In not time, I was off running for 700m and ready to rock the bike. I saw my teammate Danny on the way to T1-we would cross path twice later during the race as he passed me within 3 minutes on the bike and I caught him up on the run!

*Lesson learnt: stick with the pack for extra 100-200m…no swimming alone.

T1 (3:46-ok-ish-4th out of transition) 4^th split

I passed the 4th girl in T1 and was waiting for her to pass me as soon as we got rolling: to my surprise, I never saw her again. Simple is good in T1. More Bodyglide in my socks would have been a bonus.

*Lesson learnt: tape second tube on bike rather then struggling to put it in my back pocket-lost a good 10-15 seconds there.

Bike (2:46:08-A-goal achieved 7^th after bike) 24^th split

Solid and steady could sum up the bike. I want to the time to congratulate my stomach and intestinal system to have withstood Lara Bars and gels in weather less than favourable for food consumption. The wattage did not reach the level I expected, or hoping for (168 watts as opposed to 175); however, the overall time was more than welcome. “Less than gracious” could describe my dismount: note to self, make sure to know which right turn is the home turn.

*Lesson learnt: start taking salt tabs on the bike.

*Lesson learnt: Know the dismount area to the dot, I have not been to circus school-yet.

T2 (1:25-slow, had to stretch due to cramping in hamstring 7^th after T2) 14^th split

Due to lack of salt tabs in my system, my legs cramped when I was putting on my runners. Consequently, my T2 time was less than stellar but it gives me the tool to nail it at IMC, salt tabs: the earlier the better.

Run (1:41:20: -slower than expected, good considering first run in 30 celcius-5^th after run, 5^th OA) 7^th run split

Running in a natural over was new for me. As soon as I climbed the hill besides the finish line, I knew I had to make a deal with myself: stick to plan A and hope for the best or dial down the speed and guarantee a finish. I picked the latter. As soon as I reached the aid station around the corner, I sponged myself and tucked 2 under my shoulder straps and chugged down water. I ran holding sponges in my hand. Auto nuking was on. I passed Klaus and mumbled to keep it steady, which were the last words I uttered until the 20k mark. I passed Danny, who amazingly could still talk in this heat. I also crossed path with Esther, Leigh, Keith (NSA) and Jon (PRM) who could all shout: thanks for the props all of you, it kept getting hotter and I almost forgot to gel 15 minutes in. Sponges, water and flat coke became my survival strategy at all aid stations. Salt tabs every 30 minutes lessened the level of cramping. I would like to remind all racers that the stretch to the turn around in the woods (and back) felt like 45 degrees to me and I could feel the top of my head roasting. I finally clued in that water on my head and running through all sprinklers was the another way to minimize overheating.

I would say the first lap was the hardest mentally as the distance for the second loop was already posted and it seemed so far away. Ran into Grant at the turn around close to the finish line; I stopped to stretch as my robotic running was less than fluid. Fortunately, it went and I monitored efforts closely to avoid total wreckage. Thanks for the props Grant. With 2 km to go, I picked up the pace. That stretch felt like it would never end. I got dropped by the girl I had passed at the 18 km mark. Never again. From now on: GO big of go home (or to the hospital if you went huge). I crossed the line at 5:03:17 (revised I guess).

*Lesson learnt: run with a full white hat in hot weather so the top head does not cook

*Lesson learnt: run with ice in my hands, not sponges-will cool even more.

*Lesson learnt: when asked by a volunteer “how you are doing” and you got a girl on your toes, say “great”, do not answer “hanging there” as you get the target on your back.

My total time was far from my objective but I had crossed that line. WOOOOOOT!!! I got 2 finisher’s medals (very hard race I guess), grabbed water and I went for a soak and float in the lake where my toes started cramping one after the other. I did not care. I had finished and cramp fest could rage away, I did not care anymore: all I had to do is float. We stayed for the awards (I ranked 3^rd in my AG-Yippee) and finally got a celebratory drink once we got home at 10:30 pm. Congrats to Dana, Heather, Esther, Klaus, Danny, Leigh, Grant, Jason, Darryl, Paul and Paul for an epic day.

Hard, hot and hotter could sum up the day.

Stronger, better, faster defines where I’m at.

Thanks to Eric, Outback Events, coach Lara, the Right Shoe peeps, PRM peeps, Keith from NSA, Speed Theory peeps (Fast Doug) and to all the volunteers and the one that ran to give me the coke when there was no coke to be found. You all made it cooler on a scorcher.

It was the best of times...it was the worst of times (C. Dickens)

"It was the best of times, it was the worst of times" (Dickens)  was brought to my attention early this morning by one of my teammate.

I have been avoiding the blog as I was living in the worst of times or so I thought. I went off the Road to Victory, not only by being injured, but mostly by being grumpy, stubborn and unwilling to learn from a challenging situation.

The Road to Victory can't be solo journey, even though I believed it kind of would be. Without the amazing support of my husband, training buddies-friends, physios, coach and staff at the tri shop, I could not be back on the road. By now I would have probably crossed the North Pole trying to go south should they have not been so supporting.

I am glad to say that I am back on the road, healthier and saner (not sure about the latter).

Updates on the blog to more frequent as of today, even if I have to walk on the wild side for a short while!

Put that in your moustache and smoke it

I read Agatha Christie's Hallowe'en Party last week. I am a big fan of Poirot for multiple reasons, including his magnificent moustache.

Since training has been training and nothing exiting has been happening lately...I figured I had to find a way to insert this great sentence that I found in the book.

SO here it is.

I am racing the Harry's Spring Run off 8k this week-end and it won't be raining.
Put that in your moustache and smoke it weather man.

Pictures and more writing to come.

Curbing the GG

February has been a long month as far as I'm concerned; thankfully it's the shortest of the year. After getting a fair dose of antibiotics and health issues, I believe I am finally past it (fingers crossed).
Medically getting better, my moral has taken a toll. Motivation to fully get back into Ironman training has been hard to find. "I got the grumps" has been my motto for the last few days, hence the nickname Grumpy Gen (GG), which I inherited from my training buddies Klaus and Lawrence.

So after grumping along all week, last night, I rode my way to the Right Shoe tempo ride at Riley Park. We rode a 24-minute tempo split in 6-minute blocks (high tempo zone/low tempo zone/high tempo zone/low tempo zone). Even though the last 6 minutes were supposed to be in the lower end of my zone,  my legs felt strong and I wanted/needed to feel good, so I decided to CURB THE GG, and it worked! I nailed the last bit causing the wattage to soar and a smile to appear. Little did I know that my smile would freeze riding back home at a frigid -17 Celcius.

So long February, glad you are almost over...and that I found a way to Curb the GG!
Cheers

Eviction notice: squatters are leaving the premises.

So last week was not a training one, it was a "will I survive?" one.  After a week of headaches, I went back to the doctor to be diagnosed with a sinus AND a throat infection. I was given meds as well as a "you will not race the First Half this week-end" notice. There was nothing I could do, but focus on getting healthy, which can become annoying after a while.

Saturday (yesterday) was my first work-out in a week...and I felt it. We (my 2 training buddies and I) had agreed to have a trainer ride (inside). So we met in Gastown, put on Kill Bill and started pedaling. I was the most conservative one as I had to discipline myself: I stopped after 2 hours. The guys kept on going for 30 minutes and we finished the session with a recovery coffee.

This morning, after a quick scan of the First Half results (would have taken a 1:25 to be in the top 10), I got my legs out of bed and went for a short hour run. I did not want to plan a route, so I lapped around Trout Lake for an hour. First and last time this year. My fitness was average and I could feel that I still host some squatters in my sinuses. Fortunately, they're on their way out as they got the notice-couldn't be happier.

Nevertheless, for a good week now, I've tried to remember what's my mom recommendation in such situations. As we all know, the motherly advice always goes a long way, even though I've (we've?) often taken it for granted, amongst other things. What could I have done to prevent such an invasion in the sinus region? Probably a stricter nutrition plan with adequate doses of Vitamin C would have been a good start.  However, I found a good tip upon my return to the office on Thursday: I read my Chinese horoscope (I am a horse). Well, it turns out that in 2011, horses should "pop Vitamin C like it's candy".

Bacteria freeloaderis, aka the squatters, beware, I've been popping!

Rocking out like a soft pebble

Tuesday morning. Getting ready to go swim. Not feeling it.
 I ignore the little red man on my shoulder and make my way to the pool.
As I warm up, the pool fills up slowly, going for 3 to 8 swimmers in my usual lane.
I get an invite to jump in the faster lane, I agree and think...this is it. Today IS the day.
Well.
Today was the day that the stone stopped rolling. I felt like a rock, paced like a rock, and swam like a rock. SO if it looks, acts and does like a rock...well it THINKS like a rock.
I had work duties calling me, could have made the whole set, but chose to get out early.
So I chickened out like a rock. and I still feel like a rock!
Yes, I have been having headaches in the last 3 days, but really? getting out early? Well.
Reset button has been pressed.
New beginnings.
Like a rock skipping on the water, I am off running!

Recovery week

So this week was recovery week.
Should I feel rested? Yes.
DO I feel rested? Monday morning's answer is YES.
Sunday afternoon's was more like: "Somewhat: legs are heavy, but it was a big testing week-end."

Yes, a big week-end it was. Saturday, we had a bike time trial (TT) at the PEAK. 6 members of the Right Shoe squad lined up to ride part of the Ironman Canada course (15.45 k). Meanwhile, my training buddy Klaus was running his mMol up on the treadmill as we were cycling. Our buddy, LG, the rocket on the highest sprocket, came to see the damage on the TT and reminded us that you should never take anything for granted.
Back to the TT. Knowing the course did not make it easier. I was sporting old cycling shorts, but it was my first time on my yet-to-be-named tribike. Legs felt heavy; the breakfast...well the breakfast was being felt  ...great combo for a great challenge.
Biggest lesson of the day: can't have a great one everyday, so put your head down and try to survive.

Survive, I did; however, I was 14 seconds slower than in November (and 1 Watt less powerful-does being lighter by 1 pound matter?). Therefore, there is room (MUCHO room) for improvement and there is time (mucho time) to improve.

Sunday was running day: a 2-hour long run with the last 30 minutes at goal race pace for the First Half Marathon (on Feb. 13). The day was the greatest day of the year so far: it was NOT raining AND the sun was out. We started at the Right Shoe and went up and down Cypress (Vancouver bike route, not the North Shore mountain), west along Cornwall and back around Vanier Park, over the Burrard Bridge and ended with the False Creek Loop. Tempo was swift, strong and constant: the pace was good and the distance was a decent 7.22 k in 30 min.
So I can say Recovery week was a success. I feel fresh-er, I know what to work on and I got time to do it.

A lesson of Lactate

On Monday, after having checked my e-mails over and over (obsessive-a tad you might say), I got my Peak results, aka new training zones for both the run and the bike. Immediately, I went for the run as it was the 3rd time around. I clicked and slowly, but surely, my smile became a victim of gravity. In my opinion, the worst had happened: I had gotten less fit on the run, or so I thought. That is...until I got the results analyzed. In short, I now have faster maximum speed, but my aerobic threshold has dropped slightly. However, the drop was originally all I could think about. I could not even appreciate that having a faster max speed created a gap that would (will) eventually lead to a faster marathon: 3:05, soon I come!

Stage	Speed	Heart Rate	Lactate
	(kph)	(bpm)	(mMol)
1	10	141	1.35
2	11	153	1.68
3	12	160	2.19
4	13	171	3.28
5	14	179	4.81
6	15	183	7.49
7	16	186	12.20

The table above shows my heart rate and lactate concentrations at the different treadmill speeds (please note that there is a 2% inclination) during the run. Please notice the pain threshold being at 12.2 mMol.
To summarize my run test and (snif snif) my thresholds:
Weight: 59.8 kg
Height: 172.5 cm
Max heart rate (bpm): 186
Stage time (min): 3.00
Aerobic threshold (kph): 11.6 (% of max)= 73%
Total time(min): 20.50
Last stage completed (kph): 15
Lactate threshold (kph) 13.5 (% of max)= 85%
Thus, my runners will now lead in the world of tempo and zone 1 (easy-steady).

After a quick lesson of humility, I clicked open the bike results. It was the first time that I was getting tested on the bike, and the first time testing myself on my tri bike for that matter. The test actually started at 80 Watts even though the table only shows the last 8 stages. It was a loooooooooooong ride! I kept getting rid of the lactate so I kept rolling! Until I was asked if I wished to attempt the next stage (280 Watts), said no, but was put into action for 10 seconds...and my legs seized up. Lactate had taken the lead, and that was it.

Stage	Power	Heart Rate	Lactate
	(Watts)	(bpm)	(mMol)
1	120	130	1.34
2	140	144	1.51
3	160	149	1.73
4	180	160	2.85
5	200	169	3.91
6	220	175	5.89
7	240	181	8.27
8	260	189	11.90

The table above summarizes the last 8 stages of the bike test; I'm so glad there is no pictures associated with the latter! Below is a quick summary of the bike test:

Weight: 59.8 kg
Height: 172.5 cm
Max heart rate (bpm): 189
Stage time (min): 3.00
Gear ratio: 53*17
Aerobic threshold (Watts): 165 (% of max)= 63%
Total time(min): 30.00
Last stage completed (Watts): 260
Power to weight ratio (Watts/kg): 4.35
Lactate threshold Watts) 200 (% of max)= 77%
Condition of legs: done.

For both the bike and the run, I have to work on my aerobic threshold AND on my lactate threshold, by doing long and steady sessions as well as tempo sessions.

Even if I wished (really?) the results were higher, better AND faster...I will stick to the numbers and make it happen on race day. NO bragging, just plain old hard work will do it.
But for now, I shall keep rolling, and get some satisfaction!

Week 3 is a wrap; 31 more to come!

So this morning was the conclusive session of week 3 and it ended it with a bang: a 20 minute tempo (unbeknownst to any Right Shoers). Should have known the coach wouldn't let the last build session go undercover.

So sleep deprived and still reminiscing the few glasses of strong grape juice consumed the night before, I did my laces up and hit the route with the group.
Run was great, tempo was unexpectedly awesome and 22.3 km later, week 3 was officially a wrap!

In a nutshell, Week 3 was intense as I got tested for aerobic and lactate thresholds both on the bike and on the threadmill. I was pretty content with my lactate accumulations (12.2 mmol/L on the run, 11.9 mmol/L on the bike) and once I get the results (tomorrow-yippee!), I should have more to talk, hopefully "brag", about. To quote an accomplished Brit, I got the job done!

Right now, the only thing I can brag about, is that I am doing the forward moonwalk. No need to tow a truck tire during any runs for me!

Adding the 4th training discipline

Week two (of 32) flew by; I can only know it happened when I hit the stairs and the quads are sending the memo that the training season is full on!

This week, the volume finally picked up both the in swim and the bike. By the end of the long ride on Saturday, every right turn signal got lower as I kept turning right. By the end of the ride, you could barely notice my fingers at shoulder height! Great swimming week I bet.
The run was steady and I managed to squeeze in a solid zone 5 run on Friday, as the Pineapple Express system took a break to backfill its reserves of water and poor it down over the week-end.

Finally, the pinnacle of this week's training was the addition of the 4th sport in triathlon: nutrition.

Last year, I struggled with my iron level as the training picked up. I suffered from anaemia and I told myself there was no way I was going to be anaemic again. Thus, on New Year's eve, I made a resolution to eat meat, as my health should come first and foremost. So Saturday, after a swim, a long ride and a long shower, I had a steak. The first in 12 years! Needless to say that only half of the best quality of a lean "filet mignon" was eaten. I would like to believe that I am already "fully ironized", but we will know on August 28!

All for now, time to recover!

Trying this blogging thing

What else to do on a recovery day than to start a blog.
On August 30, 2010, I signed up for Ironman Canada, along with 7 others. In September, I kept busy training for the Portland Marathon and on 10-10-10, I ran my 5th marathon. I weathered the rain and made my way to the finish with a new PB of 3:15:14 (WOOT).
Then, the off-season kicked in and I kept fit by getting a personalized strength training program with my coach Lara and using my membership at the YWCA in Vancouver. I ran and crosstrained on a regular basis.

And finally came Christmas, with a great gift: my 34-week Ironman training Program!

January 4 was the start of week one. I nailed my 11 workouts and got a new and challenging strength training program that should propel the legs as they touch the pedals!

I swam 3 times with the Dolphins; however, it must be said that Saturday morning was at rock pace!

Week one is done...and the blog has started! Just need some TLC so it reflects the French!
Cheers
GEN