Fat bikes and roadtrips

Finding the motivation to keep fitness a priority is a hard one to put my finger on. I don't know if I can say why I like to race other than I do like the fight for who can push themselves the furthest. But, a significant portion of it is just the process of training for a race that gets me through the roller coaster called life.

I rarely get the "ideal" training program completed in my mind. With picking up kids from school or daycare schedule, along with unplanned kids sicknesses or daycare closures (these both have higher priority in the grand master plan) I don't get what I set out to do. Also, I have a certain amount of responsibility at work to keep my business moving forward.

Sometimes it feels like I'm not moving forward with anything I do... just spinning my wheels and going about everything mediocre (or worse!). Possibly, however, this is just how it's going to have to be with where my life is at right now. And maybe it is the best training I will get for the next few years. I think sometimes that just the ability to train is a special gift.

This year I was put together a plan after my disappointing marathon this spring, the BMO Vancouver marathon. I exploded at 32km (of 42km!) and dragged my sorry (albeit cramping) ass around Stanley park to finish 20minutes off my goal. I did snag my Boston qualifier spot but not in a very exciting way and leaves me wanting more.

This summer has transitioned into the off-road triathlon race season. With the inaugural Whistler X, in chilly early June. I was able to hammer a great race, where finally everything was clicking, and nab the first Amateur spot and 10 minutes ahead of the next competitor.

Portland Xterra was on Aug. 8th and it turned into a summer road trip to let loose with a bunch of local guys. I had a stellar day and came away with 3rd overall amateur and I beat a few elites along the way. I did build some confidence from this even  and I even had my heavy plus sized tire bike to race.

Next up was the Provincials for Cross-triathlon at the Dodge City X, in Cumberland, BC which also happens to be the 2020 World Championships qualifier in Netherlands, my hinterland. The race went well, better than planned after a hiccup the week before injuring by hip/hamstring in a freak waterskiing accident (read dumbass move). I took the qualifier spot and the top step of the podium, with the unfortunate mechanical of my closest competitor and friend Clay.

Cross Triathlon World Championships

Holy Shit- it worked! My barely-organized chaos of random training with juggling family life and responsibilities got me where I wanted to be.

The 2017 ITU Multisport World Championships was held in Penticton, BC from Aug. 17-27th. I qualified for the Cross-Triathlon (off-road) at last years Nationals event on the same course. For most of the past 6 months, this was my "A-Race" and the focus of early season workouts and races. I was trying to focus my energy on being more well-rounded this year in regards to keeping up with my family, spending quality time with the kids as they learn and grow and to help my wife now that we have two munchkins and she is back working part-time.  

A part of this balance is being able to take off some responsibility at work. We lucked out by hiring a sensational new associate (Simon rocks, seriously!). For this, I am most happy about because it gives me a few extra hours each week to duck out for solo training sessions that got me to the fitness for this race. 

In recap for the race, I was quite shocked to be given a Canadian flag to sprint to the finish line, because I had no idea where my placing was. I didn't know if I was 1st or 51st. I was in a bit of a mental state having to regain control after I cramped up hard on the end of the bike and early run. 

Exit the swim - TriCanada Photo

The swim was fairly straight forward: slog through 1500m and get to the first transition (to bike). I found out on race morning that it would not be a wetsuit swim because the water was too warm (22C) so I needed to get my mind in gear for a technical focused start. At the start I was able to duck-dive 16x and take the lead, with the lake being so shallow at the start. I did, however, drop back into behind the first swim group by the 500m mark. I could not get my nerves settled and get into a rhythm. I was able to slide into a draft from a fast Aussie and we cruised through the last 500 m and powered through to the beach for the transition.

The bike was fast! As I climbed the first hill up towards the Kettle Valley Railway and the 7km ride out to the trails, I caught a Kiwi and we ended up working together drafting (legally!) off each other. I had to take a slow start to the single track climb because I was maxed out and I knew we were ascending 600m+ in one shot. For some reason the more I climbed the stronger I felt and the more people I passed. I got by 5+ guys going up and even passed the speedy Kiwi before the technical steeps. My game plan was "no mistakes" on the ride and especially important was to prevent any mechanicals and flats (which de-railed my race last year). Just as I exited the trail system, two major things happened: my legs started to cramp, just a few tweaks at first, and I knew I cooked my legs on the blistering fast ride. The second thing, and more importantly, I caught up to a speedy Spaniard who towed me in TT style all the way to the second transition. I owed him big time (and I bought him a beer at the Awards ceremony that night) I would not have been able to ride out the KVR very fast if it weren't for him. 

On the transition of bike to run, luckily, I grabbed a nutrition bottle and gel because I was about to experience total cramping within 500m. I downed the bottle and gel and tried to get my legs back. Right before the hills started my body said NO, this is NOT happening. Never before have I had total quad spasm and contraction for 30sec+, I grabbed a light post and hung on so I wouldn't fall over. I couldn't believe it. Was this it- the end of my race.... why the F*&k wouldn't my quads stop seizing. After what seemed like eternity (and 5 guys passed me) I was able to start a slow shuffle, being hunched over and started to get the legs flushed out. I climbed the hills by walking with hands on knees and short strided the downs. Once I got up to the Kettle Valley Rail trail, I knew I had 4 km of flats so I just got the stride turnover sped up and I was miraculously able to pick up the pace. I shifted gears and was able to pass four guys that got by me on my earlier bonk-party. Back onto the trails I was able to take down one more guy in the water section where the trail has 1km of lakeside calf-deep water. In the last 1km of the run into the finishing straight I felt my hamstrings starting the same cramping cycle. I knew I was totally tapped out so I tried to pick it up early so I wouldn't need to sprint the finishing straights. Luckily nobody challenged me and I was able to to cruise to the finish.

It was a feeling of success, not only on the day being able to re-gain composure after near blow-up but the training from the past few months being not that bad. I still feel that I could put together a better race but I was happy with the results. The pursuit of excellence keeps me coming back for more

One last thing: I could not go this far without the support of my wife. She gets me and knows I enjoy training and racing. She is such a rockstar and I can't believe I found such an amazing woman to share this journey with. My kids make me want to do the best I can so that some day they might do the same. 

Try it again...

This year has been a completely different experience right from January 1st until today. I'm currently off work with a separated shoulder (AC joint) and a newborn baby. They both arrived within a day of each other and I was totally helpless when my beautiful daughter showed up.

The beginning of the year was unseasonably cold and the Comox Valley had a foot of snow frozen for 3 months everywhere. And this being Canada it might not seem out of the ordinary. But, not here on Vancouver Island. We normally see a few days of minimal snow each year, if any. So the trails that I normally train on were plugged with snow and the roads were crappy to run or bike on. I did, however lucky, was get a Mid-Fat bike this fall. It's kinda like a cross between a normal mtn bike and fat-tire snow bike. The tires are 27.5 Plus sized, which is  anything between 2.8x to 3.2x. It means the bike floats ontop of the sand, mud or snow and doesn't get too bogged down. I was able to ride this 3-4x/week through those frozen months.

 In addition to the new snow sport of fat-biking, I have kept up with my Nordic roots in the cross-country skiing. It is a bit slower these days with hauling around a crew in the chariot. Sometimes I get a bit a help with my dog Penny by hooking her up to the leash for a lead out. 

One other sport I have been interested in for a long time. Surf-ski! A racing kayak with possibilites to surf waves or ride a wake for long distances.

Leading into this year in regards to racing, I was planning the traditional early running races (Island Series) from Jan - April, and then Mtn bike racing (Island Cup) from March - May. I was either away or sick for every running race and only make 2 back-to back Island Cup Races in early March.

The Canada Cup @ Bear Mountain was an amazing venue, as it is the location for the National Mtn Bike team training centre. Lots of trails, and some new ones from last year.

The hammerfest xc bike race in Errington (just north of Parksville) is a really fun rolling and flowy trail system. Not as many top elite riders showed up but I managed to hammer it hard.

Now, with the newborn and getting back to work soon, I don't really have any races on the calendar. Except for the Cumby, Cumberland's newest trail running race. I will be in the 23km "short course" as this year also has a 50km ultramarathon. May 13th with be a good day.

The rest of the summer with be hanging with my little family and training for the World Cross Triathlon Championships (Off-road) in Penticton mid August.

Training Modifications

Cross Triathlon Nationals AG Silver

This year I took a different approach to training for triathlon. I experimented with shorter, more frequent sessions, and longer recovery periods. And, it worked! The aim was to have many small and short training sessions throughout the week along with an occasional major brick workout to push the limit. The goal was to balance family life/work/training (in that order) to try and be efficient with my time (a limited resource these days!).

The average week I would train 8-10 hours and this would be combining bike commuting, mtn biking, run training and a small smattering of swimming sessions, core strength and weights. The majority of my training was in shorter sessions (usually lasting 30-45 minutes) but more often. Usually two short sessions a day. Every 10 days or two weeks, when time would permit, I would do an epic brick session for 3-5hrs - this would involve mainly biking and running. On the image above and below, you can see a few times a month you can see a big spike in time spent training. I feel these epic sessions spaced farther apart gave adequate time to recover and let the adaptation occur and build endurance.

The average week run training sessions would involve 3-4 runs/week, averaging 30-40km. This is much less than I normally do, being a running specialist in the past, but for triathlon. I would make sure to do a hard session of hills or intervals and also one medium long run (60-90min or 12-18km) each week. Almost every run is on trails, for a softer uneven surface and changing directions and with hills included.

I usually cycle to work 3-4x/week and that is about 20km round trip. I use that as most of my bike time, as cycling takes up the most amount of time for training. On the commute home, I would do an extra 10-20km every other day when time permits. The change this year is that I got my single speed road bike going again that is geared really high and develops power over the hills. On the average I would get one mountain bike ride and one road bike ride a week as well (averaging 200km/week in 6 rides).

Swimming is my downfall, I straight up do not swim enough during the year. I enjoy swimming in open water (lake, ocean, river) as opposed to the pool. This year from January I spent a grand total of 3 sessions in the pool. I will try to incorporated more focus to swimming this year.

I feel the key component for me is building strength and power. I'm not a particularly strong athlete or have explosive power but if I can get better it will compliment endurance.  I do like going to the gym and feel that it is a good stress relief in a short workout. I mainly hit the squat rack for a progression of Olympic lifting (squats, lunges, and deadlifts). Along with core strength I like to do some box jumps and balance drills to finish it off.