Tuesday 31 December 2013
Happy New Year!!
Tomorrow marks the start of a brand new year. January 1st is typically the day we set resolutions to eat healthier, get more exercise, and embark on new journeys. May 2014 be full of greatness, good health, and may you achieve all the goals you set for yourself.
Monday 9 December 2013
Year End Social!
Everyone had a great time at the year end social. A very special singing performance by our Ironmen (Ironpersons). They did a fabulous job of Black Sabbath's Ironman. It was a great opportunity to discuss our victories, whine about our injuries, and make commitments to our future goals, while enjoying good food and cold drinks!
Sunday 24 November 2013
Come out and celebrate the end of a great season of training and racing. This is our annual year end social and is always a great time. The club is picking up the pre-ordered food tab too! All club members, significant others, new members, and alumni welcome. Party is at the 'Ol West Wing on Hurst Drive (different location than last year). Please RSVP on facebook if you are joining and number of guests so we can get the food right.
Wednesday 7 August 2013
Joanne Merkley: What Makes This Sport Great!
Being a veteran of multiple Iron-distance races (2009 IM Canada, 2010 IM Lake Placid, 2011 The Canadian 226 (Ottawa), competing at the World Championships out west in 2008, and placing in her Age Group at a variety of triathlons across Ontario, Joanne has accomplished a lot as a triathlete. But, she does not rest on her laurels, and would like to give a big thanks to all those that have helped her overcome an injury that cancelled her 2012 season, and helped her prepare for IM Mont Tremblant on August 18, 2013! The funny thing is, Joanne has inspired so many local triathletes, that we owe her a big thank you!!
From Jo Merkley,
Thanks…
It’s my turn to say “thanks” to all of you who have inspired
me and motivated me throughout the winter and the summer training and racing
seasons. Last year, I was forced to the sidelines for the summer. That meant I
had to give myself a big kick to get back into the game. Thanks to all of you
for the fun along the way.
My 2013 race and training line-up included:
- The Chilly Half- PB for this race and almost PB for a half
- Sheri Fraser’s Training Camp/Spring Break Fun- met lots of great people and loved getting outside on the bike in the winter
- Around the Bay-PB
- Goodlife Marathon- PB and met BQ standard
- Spin the Lakes- always a grind
- Centurion- nasty day of torrential rain and cold, slowpoke but got ‘er done (may have been wiser to let that one go…)
- The horrendously hot Welland Half Iron- met my goals
- Niagara Training Weekend with the London group in Welland where I found out that there is amazing, difficult cycling and unique landscapes along the edge of the escarpment; Baydogs excursion next year?
- Peterborough Half Iron- PB at this distance
- Lots of long bike rides, swims, runs, Time Trials and Speed Workouts with Baydog friends
I am most grateful for:
- all of you guys (you know who you are) who let me draft during our long training rides and who didn’t ditch me after I fell behind on the climbs
- good cycling shorts and chamois cream
- during or post-ride buttertarts
- those of you who do all the extra work to keep the club going strong
Highlights:
- arriving at the bike rack 2nd at the Peterborough Half and getting in from the bike and seeing only 1 other bike there…
- exploring new cycling routes
- smiles of fellow athletes and fans before, during and after races
- running with a herd of youngsters and introducing them to Simon Whitfield at the EGames
Biggest Duhhhhsssss:
- Warming up for the Centurion by going up the hill by the Horseshoe Chapel only to find that my shoes wouldn’t clip out due to the sand and mud in them from the flooded parking lot and having to keep going even though I had run out of gears and the ride was about to start. Not having enough speed to even make the 180 degree turn, I had to turn into someone’s drive way, ride up to their side balcony and hang on tight with one hand, hold the brake with the other, get my feet out of the shoes and jump to the ground without toppling over or losing my bike down the slope
- Having both calves go into full spasm at the same time while carrying my food after the Toronto Marathon and helplessly falling to the ground
Looking forward to:
- Tremblant. I plan to take my time and enjoy the scenery! Can’t wait to see many of you complete your first full.
- Some trail running, getting back into the hockey season, skiing and boarding and the Winterlude TriathlonJ
- BEER and WINE and CHOCOLATE
Push On, Finish Strong
Jo Merkley
Bala Sprint Triathlon
There was quite a large contingent of Baydogs racing in Bala: 6 to be exact. Shawn Patton, Jamie Neilsen, Kirsten and Lloyd Smith, Mark Deslauriers, and Matt Doucette all represented the club at this iconic race. It seems that every year it rains on the Saturday to make a soggy transition, but the Baydogs brought the sun on race day!
Shawn was participating in his first race in a couple of years, and although the rust showed at the Bike turn around (little bit of elbow road rash!), his positivity made up for it! Nice to see you back at it Shawn!
Jamie has been putting in a good fight all year, scrapping in a competitive age group, and holding his own! Jamie finished 3rd in the 50-54 division!
Kirsten fought through some foot pain to put in a great effort, with a very strong swim and bike, although she was disappointed that Lloyd swam faster!
Lloyd put in a strong effort on the swim and bike, but as he said, 'the runners showed up today'. Regardless, another very solid performance by Lloyd!
Mark was putting all his IM Mont Tremblant training to the test and was the top dog on the day with a blistering 1:38:42, and finished 3rd in a VERY competitive 45 - 49 age group!
Matt had hopes of being the top dog, but since Mark took that, he settled for the top of the podium, winning his 35-39 age group by 30sec! Way to go Matt! It was his first ever Age Group win, and his 3rd podium in 2013!!
Shawn was participating in his first race in a couple of years, and although the rust showed at the Bike turn around (little bit of elbow road rash!), his positivity made up for it! Nice to see you back at it Shawn!
Jamie has been putting in a good fight all year, scrapping in a competitive age group, and holding his own! Jamie finished 3rd in the 50-54 division!
Kirsten fought through some foot pain to put in a great effort, with a very strong swim and bike, although she was disappointed that Lloyd swam faster!
Lloyd put in a strong effort on the swim and bike, but as he said, 'the runners showed up today'. Regardless, another very solid performance by Lloyd!
Mark was putting all his IM Mont Tremblant training to the test and was the top dog on the day with a blistering 1:38:42, and finished 3rd in a VERY competitive 45 - 49 age group!
Matt had hopes of being the top dog, but since Mark took that, he settled for the top of the podium, winning his 35-39 age group by 30sec! Way to go Matt! It was his first ever Age Group win, and his 3rd podium in 2013!!
Belwood Sprint Triathlon
Rebecca Sackrider raced in the Belwood Sprint as her second ever triathlon, in preparation for the Ottawa Half Iron Distance! Rebecca has shown a lot of growth and positivity during her first season of racing! Great job Rebecca! Keep it up!
Niagara Sprint Triathlon
Calvin Chu was the lone representative of the club at the Niagara Sprint Triathlon, and did not disappoint! Calvin showed a lot of perseverence and put in a hard effort in his first triathlon of the season! Great job Calvin!
Peterborough Half Iron Distance and Sprint Triathlon
Peterborough is another venue that packs a weekend full of awesome racing!
At the Peterborough Half Iron Distance, Dean Beaudry, Allan Johnson, and Joanne Merkley did awesome!! The weekend was highlighted by another Jo Merkley podium, finishing 3rd in her Age Group!!
Geoff Faulkner represented the club in the Sprint distance, and did a great job, showing that all the speed work he has done is paying off!!
At the Peterborough Half Iron Distance, Dean Beaudry, Allan Johnson, and Joanne Merkley did awesome!! The weekend was highlighted by another Jo Merkley podium, finishing 3rd in her Age Group!!
Geoff Faulkner represented the club in the Sprint distance, and did a great job, showing that all the speed work he has done is paying off!!
Lindsay Milk Run 5K
Although you don't see many running races in the summer, there are a few, and Eric Bond seems to have found one! Eric did a great job in this small 5K race, finishing 5th in his Age Group! Way to go Eric!!
Barry's Bay Triathlon
If you care to venture north enough, there a few hidden gem triathlons. Barry's Bay Triathlon is one of them, and Jamie Nielsen always does a great job at this race! Jamie finished 15th overall and 2nd in his Age Group! Great job Jamie! Although he wasn't happy with his swim, he made up for it with a great bike and run!!
Gravenhurst Olympic & Sprint
This race is always a favourite, selling out quite fast. It is a scenic course, with the added attraction of jumping off the boats to begin the race!
Olympic: Lots of Baydogs took part in the Gravenhurst Olympic. Jamie Nielsen, Kirsten Smith and Lloyd Smith all competed in this year's race. Jamie had some heat issues on the swim, but still had a great finish, living the mantra 'push on, finish strong'. Kirsten fought through some pain to finish a great race on a hot day, and Lloyd had one of his best runs in an Olympic race! Great job by all!
Sprint: Peter McDonald was the lone participant in the sprint race, and did a fantastic job! Peter finished 4th in his Age Group, just off the podium. Great job Peter!!
Olympic: Lots of Baydogs took part in the Gravenhurst Olympic. Jamie Nielsen, Kirsten Smith and Lloyd Smith all competed in this year's race. Jamie had some heat issues on the swim, but still had a great finish, living the mantra 'push on, finish strong'. Kirsten fought through some pain to finish a great race on a hot day, and Lloyd had one of his best runs in an Olympic race! Great job by all!
Sprint: Peter McDonald was the lone participant in the sprint race, and did a fantastic job! Peter finished 4th in his Age Group, just off the podium. Great job Peter!!
Huronia Olympic & Sprint Weekend
The first weekend of July is always a good one. The season is getting into stride, and the Huronia triathlon takes place! It is a busy weekend in Huronia with the Olympic race being held on the Saturday, and the Kids of Steel and Sprint Triathlon being held on the Sunday.
Olympic:
There was a good number of Baydogs attacking the Huronia Olympic this year. Andre Gordon, Brent Kogan, and Sarah Miller represented the club well competing in the full Olympic race. Congratulations to Andre for completing his first Olympic race! Kirsten and Lloyd Smith competed in the Olympic Distance Aquathon (Swim-Bike), placing extremely well!! Kirsten was 5th overall, and Lloyd was 2nd overall! Way to go!
Sprint:
Matt Doucette was the lone Baydog participating in the Sprint race, and he did not disappoint! Matt finished 3rd in his age group, doing one of his fastest ever swims! Way to go!
Olympic:
There was a good number of Baydogs attacking the Huronia Olympic this year. Andre Gordon, Brent Kogan, and Sarah Miller represented the club well competing in the full Olympic race. Congratulations to Andre for completing his first Olympic race! Kirsten and Lloyd Smith competed in the Olympic Distance Aquathon (Swim-Bike), placing extremely well!! Kirsten was 5th overall, and Lloyd was 2nd overall! Way to go!
Sprint:
Matt Doucette was the lone Baydog participating in the Sprint race, and he did not disappoint! Matt finished 3rd in his age group, doing one of his fastest ever swims! Way to go!
Monday 29 July 2013
Tuesday 16 July 2013
Tuesday 9 July 2013
Tuesday 2 July 2013
Wednesday 26 June 2013
Race Review: Challenge Kraichgau (Germany)
Keith Hodgson is the first Baydog to compete in a Challenge series race. He travelled to Germany to compete in his first half iron distance race. The following is his race review.
This is a middle distance triathlon (70.3 or half ironman for us in Canada). This is my third year of doing triathlons and my first attempt at doing the middle distance race. My good friend from Germany, and former neighbor was the one that got me into triathlons. We arrived at the race site on the Thursday before the event. The late May weather had been chilly and wet. The race organizers were concerned about the water temperature and made this event a mandatory wetsuit race. Earlier in the week the weather finally turned in our favour and the sun decided to show itself. The water temperature went up steadily during the week. On Thursday the water temperature was 16 degrees Celsius. The swim is in a small manmade lake formed during the building of the autobahn’s in the area. There was a scheduled 6 pm swim with a mockup of the swim course. There was about 250 of us that all swam together and this simulated what it would be like on race day. This helped to calm our nerves and build our confidence. On Friday we drove part of the bike course to see the types and amount of hills to expect on race day. The area is known as “The Land of a Thousand Hills” and certainly lived up to that claim. Saturday was bike drop off day and race prep. We were camping at the race site and everyone went to bed early that night. Surprisingly I was able to get a good sleep until about four in the morning when the nerves kicked in. My friend had a restless sleep since this was his first middle distance race as well.
Then the rain came. It poured all night long and into the early hours of the morning. The race organizers delayed the 9 am swim start by one hour until the thunder and lightning left the area. This actually helped calm everyone down and made for a good race day. The rain stopped and we got the word that the race would start shortly. With this being a small lake and there being 2300 competitors they started the swim in five waves separated by ten minutes each. Mine was the first wave and I was slotted in with the pro’s. BANG goes the start canon and we’re off racing. After a few minutes the swimmers settle out and we all get into a good stroke rhythm. The pro’s are long gone and it’s just the rest of us left. They put random age and gender in each wave, so you never knew who was in your age group. Around the 1700 meter mark my right calf muscle seized up and I had to get assistance from the lifeguards to pull on my foot to get the muscle freed up and complete the swim. They had plenty of great volunteers that helped everyone change into their bike gear. Language was never a problem since most people spoke or understood enough English. Oh and they call wetsuits ‘NEO’. Like made from neoprene. They also don’t do body markings either since you carry your bib number with you on the bike and run. And it has your name and emergency contact information on it.
When getting to the bike transition area everyone’s helmet was full of water. It was a wise move to keep the bike shoes in the transition bag and wear gloves for the bike ride. The bike course was slightly wet for the first few kilometer’s than dry to damp after that. This helped keep the speeds down and everyone safe. About twenty kilometer in was the first big hill. Going up wasn’t too bad and helped warm up the legs and body. (Prior to leaving Canada for the journey to Germany for the race I researched the bike course and determined it would be a good idea to change the bike cassette to make it easier for hill climbing). After that was a long downhill that you could cruise down and recover leg strength. From then on for the next fifty kilometers was hill after hill. Some steep hills took us through these small Germany villages where all the towns folk came out to cheer us crazy triathletes on. This was pretty amazing until you realized how long and steep the hill was and you didn’t want to look like a wimp and slow down. So you kept your tongue in your mouth until you passed everyone. The bike course was all on closed roads and took us through some amazing areas. On the way back was this last long hill climb into a small town. By then my legs were getting real tired and it was a struggle to get to the top of that last hill. Stephanie Vuilleumier gave me some good advice and said to wear a watch with a timer that beeps every twenty minutes and reminds you to eat while on the bike. My nutrition and hydration plan went well and I calculated I’d need three hundred calories per hour to keep my energy level up. The T2 transition area was in a different town than T1 so you had to make sure you gave the volunteers your run bag the night before the race.
By the time you got to T2 the sun was shining and warming up the run course. In T2 you handed your bike to a volunteer and went over and picked up your run bag. There were plenty of volunteers helping you get into your run gear. The run course was three seven kilometer loops through this small city. The streets were lined with cheering people and several aid stations. You had to pass the start/finish area twice before your final run up the finish line shoot. When you get off a fast moving bike and try to run your mind thinks you should keep going fast. That lasted for a few kilometers then reality kicked in and I discovered how tired I was from the long hilly bike ride. From then on my run included lots of walk breaks. The run course was a bit confusing since you had to do two turn around loops through parts of the town that looked the same. So basically you just followed the people in front of you. Since I was getting so tired I tried to take in some extra nutrition at the aid stations. My stomach was just getting full of food and water and not processing anything. So I just toughed it out until the end. Chris “Macca” MacCormack the pro athlete says to ‘embrace the suck” and yes it does happen later in the race. The finish line shoot came up quicker than I expected so I didn’t have a chance to get excited that I was at the end of the race. They had plenty of great food and liquids after the race.
The race was well organized and they had plenty of volunteers to guide you through the course and keep you safe. Lots of aid stations throughout the course. There was a triathlon expo with lots of vendors and great deals. The best part was buying a tech shirt that had every athletes name on it from the race. Very cool idea!! Another neat part is lining up at the start with all the pro’s. Very decent people and easy to approach. While waiting for the rain to stop I met last year’s female winner and talked with her for thirty minutes about racing. If only my wetsuit had a camera. I’d do this race again and recommend you think about trying it as well.
With me being in Germany for three weeks and the race only part of my vacation, the most difficult part of the trip was dragging the bike box all over the place. The box does have wheels but it’s still big and heavy. There were lots of strange looks from people at the train stations while I carted the bike box from place to place. Europe has a great train/bus system that makes it easy to go from town to town or even around town. Luckily I had my friend over here that helped get me around the country.
Keith Hodgson
Mont Tremblant 70.3
As a warm up for his first attempt at the iron distance level, Kevin O'Neill raced Mont Tremblant 70.3 in preparation for Ironman Mont Tremblant in August! Kevin put in a spectacular performance, taking 12 minutes off of last year's time to finish in a blazing 5:08:11!! This is an amazing time considering the hills of Mont Tremblant, and the 5-6 minutes it takes to get from the swim to the transition area. Kevin's running prowess showed as he put in his traditional strong performance on the run. Great job KevO! You'll do great in August!!!
Muskoka Race Weekend
The Muskoka 5i50 weekend began with a Sprint Triathlon on the Saturday afternoon, and the Olympic Distance on the Sunday morning. The Olympic Distance race is a qualifying race for the World Championships, as well as slots available for Ironman Canada!!
On the Saturday, Matt Doucette raced his first triathlon of the season, and overcame a strong current/poor swim performance to finish 3rd in his age group! Well done Matt!
On the Sunday, Fred Patterson raced in the olympic distance race, and finished a very respectable 7th in his age group! A great performance in a race that attracted many top athletes! Well done Fred!
On the Saturday, Matt Doucette raced his first triathlon of the season, and overcame a strong current/poor swim performance to finish 3rd in his age group! Well done Matt!
On the Sunday, Fred Patterson raced in the olympic distance race, and finished a very respectable 7th in his age group! A great performance in a race that attracted many top athletes! Well done Fred!
Welland Race Weekend
On the weekend of June 22nd and 23rd, Welland hosted their triathlon weekend, with the Sprint Triathlon being held on Saturday, and the half iron distance being held on Sunday.
On the Saturday, Jacquie Duffy and Rebecca Sackrider competed in their first ever triathlons, as they prepare for the Ottawa 113 (half iron distance race) in September. They both overcame a lot of adversity during and after the swim to complete their first ever triathlons. Well done ladies! It only gets better!!!!
On the Sunday, many Baydogs competed in the half iron distance race. This race is also the Provincial Long Course Championship, so there was going to be some good competition. That's good, because the Baydogs love competition!! The day was hot and humid, but the Baydogs pushed on, and finished strong, with some very respectable top 10 performances. Stephanie Vuilleumier was 4th in her age group, Joanne Merkley ws 6th in her age group, Greg Cormack was 8th, and John Bruce was 10th. Genevieve Blais put in a very strong performance as well, showing her strength over the longer distances! Well done by everyone!!
On the Saturday, Jacquie Duffy and Rebecca Sackrider competed in their first ever triathlons, as they prepare for the Ottawa 113 (half iron distance race) in September. They both overcame a lot of adversity during and after the swim to complete their first ever triathlons. Well done ladies! It only gets better!!!!
On the Sunday, many Baydogs competed in the half iron distance race. This race is also the Provincial Long Course Championship, so there was going to be some good competition. That's good, because the Baydogs love competition!! The day was hot and humid, but the Baydogs pushed on, and finished strong, with some very respectable top 10 performances. Stephanie Vuilleumier was 4th in her age group, Joanne Merkley ws 6th in her age group, Greg Cormack was 8th, and John Bruce was 10th. Genevieve Blais put in a very strong performance as well, showing her strength over the longer distances! Well done by everyone!!
Epic Weekend of Endurance Game Fun-ness!
Lots of running, cycling, and triathloning took place on the weekend of June 15! On the Saturday, the weather was fantastic, and it showed in some great results throughout Ontario by many of our members!
At the Centurion 25km, John Welsh rode in the lead group for the entire race, turned the final corner and began his sprint up the final hill! Looking like he was easily going to take the win, he began to celebrate until he felt the presence of another rider. John gritted his teeth, hammered the pedals, and out sprinted the other rider to take the overall victory at the Centurion 25km at Horseshoe Valley! Well done John!
At the inaugural egames Amateur Formula One Triathlon, Mark Deslaurier represented the club well. Beginning with a chilly 400m at Heritage Park, Mark swam well and put himself in a good position for the bike/run, bike/run. Racing through the downtown core was awesome to watch as Mark and many other athletes raced on Lakeshore and Dunlop St. Mark represented the club well, finishing 6th overall and 4th in his age group!!!
On the Soggy Sunday, members rode the Centurion 50km & 100km, the Barrie Half Marathon was run, and the Guelph Olympic Distance Triathlon was raced.
At the Centurion 50km, John Welsh followed up his 25km victory with a 3rd overall, and a 1st place age group! What a cycling super star! Great weekend John! Kirsten & Lloyd Smith also competed in the 50km race, both finishing in a great time, with Kirsten taking 2nd in her age group! Well done guys (and girl!)
At the Centurion 100km, Joanne Merkley fearlessly raced up and down the slippery slopes of Horseshoe Valley, as there were torrential downpours all morning! Joanne rode strong though, and finished a very respectable 6th in her age group! Awesome job!
At the Guelph Olympic, Jamie Nielsen and Peter MacDonald made the trek SW to compete in the first Olympic tri of the season. The rain wasn't solely falling in the Barrie area. Both Jamie and Peter had to navigate through the soggy parking lot, and water-filled transition area. They both raced very well, with Jamie finishing 6th in his age group, and Peter did very respectable in his first Olympic Distance Triathlon!
At the Barrie Half Marathon, it was a very wet start to the race. 10 members competed, with Dr. Frank Astri the sole competitor in the 5km race, finishing 19th overall, and 2nd in his age group!
In the half marathon competition, Allan Johnson and Brenda East were the top placers in the club, finishing 2nd and 3rd in their age group, respectively. Matt Doucette led the club in overall time, with a 1:34:14, and everyone else finished with a very respectable finishing time, considering the last 7km were run on the muddy rail trail, making traction and speed difficult. Awesome showing by Mark Deslaurier, Ross Fenton, Brent Kogan, Paul Franks, Chris Allport, and Matt Clarke. It was a tough day with some difficult elements, but everyone raced with Baydog Strength!!
At the Centurion 25km, John Welsh rode in the lead group for the entire race, turned the final corner and began his sprint up the final hill! Looking like he was easily going to take the win, he began to celebrate until he felt the presence of another rider. John gritted his teeth, hammered the pedals, and out sprinted the other rider to take the overall victory at the Centurion 25km at Horseshoe Valley! Well done John!
At the inaugural egames Amateur Formula One Triathlon, Mark Deslaurier represented the club well. Beginning with a chilly 400m at Heritage Park, Mark swam well and put himself in a good position for the bike/run, bike/run. Racing through the downtown core was awesome to watch as Mark and many other athletes raced on Lakeshore and Dunlop St. Mark represented the club well, finishing 6th overall and 4th in his age group!!!
On the Soggy Sunday, members rode the Centurion 50km & 100km, the Barrie Half Marathon was run, and the Guelph Olympic Distance Triathlon was raced.
At the Centurion 50km, John Welsh followed up his 25km victory with a 3rd overall, and a 1st place age group! What a cycling super star! Great weekend John! Kirsten & Lloyd Smith also competed in the 50km race, both finishing in a great time, with Kirsten taking 2nd in her age group! Well done guys (and girl!)
At the Centurion 100km, Joanne Merkley fearlessly raced up and down the slippery slopes of Horseshoe Valley, as there were torrential downpours all morning! Joanne rode strong though, and finished a very respectable 6th in her age group! Awesome job!
At the Guelph Olympic, Jamie Nielsen and Peter MacDonald made the trek SW to compete in the first Olympic tri of the season. The rain wasn't solely falling in the Barrie area. Both Jamie and Peter had to navigate through the soggy parking lot, and water-filled transition area. They both raced very well, with Jamie finishing 6th in his age group, and Peter did very respectable in his first Olympic Distance Triathlon!
At the Barrie Half Marathon, it was a very wet start to the race. 10 members competed, with Dr. Frank Astri the sole competitor in the 5km race, finishing 19th overall, and 2nd in his age group!
In the half marathon competition, Allan Johnson and Brenda East were the top placers in the club, finishing 2nd and 3rd in their age group, respectively. Matt Doucette led the club in overall time, with a 1:34:14, and everyone else finished with a very respectable finishing time, considering the last 7km were run on the muddy rail trail, making traction and speed difficult. Awesome showing by Mark Deslaurier, Ross Fenton, Brent Kogan, Paul Franks, Chris Allport, and Matt Clarke. It was a tough day with some difficult elements, but everyone raced with Baydog Strength!!
Tuesday 25 June 2013
Thursday 20 June 2013
Welland Half Iron - Race Preview
This is a fun course that will do a good job testing your off-season training. If you are doing a full iron distance race, it is a good test of nutritional strategies, bike set up, and racing gear.
Swim: the 2km swim is rectangular in a clockwise direction held in the calm waters of the Welland Canal. It used to be a mass start, but this year it will be run in waves to avoid drafting on the bike. Depending on the size of the waves, you'll get congestion at the first turn. After that it opens up. You get to swim under bridges, which is pretty cool because spectators will line up along the rail to cheer you on. It's not often you get to feed off the crowd in the middle of your swim. The run to tranisition is good. It's a blend of grass and pavement and about 300m.
Bike: FLAT AND FAST! You will be pedalling the whole time, so it is a good opportunity to work on bike strategy if this is a test race for a full iron distance race (do you go all out, or stay in a comfort zone to get ready for the run...your choice!). There are no hills, but then you don't get to rest your legs on any downhills either (except once, there is a small hill of about 20m). There are aid stations every 30km where you will get a water bottle exchange (last year it was a reusable plastic water bottle, not a little bottle of store bought water). The nutrition was Hammer last year, but I can't verify what it will be in 2013. IMPORTANT: the pavement is rough, especially right away. You WILL launch water bottles if your cages are not tight. (last year I lost a bottle in the first 3km, and after every aid station. It was good though, because it meant that I had to fix my cages to avoid that happening in future races. I simply added thick rubber bands to make my cages tighter). Expect a fast bike time, probably a PB, because it is literally flat. Not even false flat. FLAT!
Run: you run along the canal with an aid station every 2km. You will start off doing a little out and back on a road before joining the trail along the canal. You will run to the end of the trail, turn around, run back a bit, turn around, and run to the end again. It is relatively flat with some false flats, except for one down and up section where you will be running under a bridge. Since it is a Half Iron, you will probably be running in the afternoon, and depending on the weather it could get really hot. Since you are on a walking/running trail, there is a lot of tree coverage. There are sections where you will be out in the sun, but you can get a reprieve by taking a couple of steps off the trail and running in the shade of the trees. In 2012, the aid stations had water, flat pepsi, Hammer gels, and fruit (I think). They may have had Hammer drink as well, but I only drank water and pepsi, so I don't know what else was offered.
Last year the Rose Parade was going by near the finish, and I literally had to run through a marching band (Welland is the Rose capital of Ontario, so the Rose Parade is a big deal). Also, the parade blocked the exit to the parking area so I had to wait to leave. It was nice though. Nothing like getting a PB at a Half Iron distance race, eating a free burger, and then watching a parade!!
Swim: the 2km swim is rectangular in a clockwise direction held in the calm waters of the Welland Canal. It used to be a mass start, but this year it will be run in waves to avoid drafting on the bike. Depending on the size of the waves, you'll get congestion at the first turn. After that it opens up. You get to swim under bridges, which is pretty cool because spectators will line up along the rail to cheer you on. It's not often you get to feed off the crowd in the middle of your swim. The run to tranisition is good. It's a blend of grass and pavement and about 300m.
Bike: FLAT AND FAST! You will be pedalling the whole time, so it is a good opportunity to work on bike strategy if this is a test race for a full iron distance race (do you go all out, or stay in a comfort zone to get ready for the run...your choice!). There are no hills, but then you don't get to rest your legs on any downhills either (except once, there is a small hill of about 20m). There are aid stations every 30km where you will get a water bottle exchange (last year it was a reusable plastic water bottle, not a little bottle of store bought water). The nutrition was Hammer last year, but I can't verify what it will be in 2013. IMPORTANT: the pavement is rough, especially right away. You WILL launch water bottles if your cages are not tight. (last year I lost a bottle in the first 3km, and after every aid station. It was good though, because it meant that I had to fix my cages to avoid that happening in future races. I simply added thick rubber bands to make my cages tighter). Expect a fast bike time, probably a PB, because it is literally flat. Not even false flat. FLAT!
Run: you run along the canal with an aid station every 2km. You will start off doing a little out and back on a road before joining the trail along the canal. You will run to the end of the trail, turn around, run back a bit, turn around, and run to the end again. It is relatively flat with some false flats, except for one down and up section where you will be running under a bridge. Since it is a Half Iron, you will probably be running in the afternoon, and depending on the weather it could get really hot. Since you are on a walking/running trail, there is a lot of tree coverage. There are sections where you will be out in the sun, but you can get a reprieve by taking a couple of steps off the trail and running in the shade of the trees. In 2012, the aid stations had water, flat pepsi, Hammer gels, and fruit (I think). They may have had Hammer drink as well, but I only drank water and pepsi, so I don't know what else was offered.
Last year the Rose Parade was going by near the finish, and I literally had to run through a marching band (Welland is the Rose capital of Ontario, so the Rose Parade is a big deal). Also, the parade blocked the exit to the parking area so I had to wait to leave. It was nice though. Nothing like getting a PB at a Half Iron distance race, eating a free burger, and then watching a parade!!
Muskoka Sprint - Race Review
When the Muskoka race became the Muskoka 5150, the sprint distance run course was changed. However, the swim and bike course have remained the same.
Set in the parking lot of Huntsville Secondary School and the Huntsville Community Centre, the Muskoka race offers two distances: a Sprint Distance race held on Saturday afternoon, and an Olympic Distance race held on Sunday morning. The 5150 (Olympic Distance) offers a variety of qualification opportunities for world championships and Ironman races.
750m Swim: this is an open water start at the mouth of the river. You will walk down a rough trail to get to the start. It is a point to point swim that has varying times depending on the current. The river zig zags a bit with orange buoys periodically placed. You do not have to keep the buoys to a particular side, you just swim down the river. When you get to the end, there is a set of stairs that you will be helped up, and then you will run a few hundred metres to transition. When this race is held in June, the water can be chilly depending on the spring (in 2013, the water is expected to be 65F/18C)
20km Bike: As you exit transition, you will be going right up a hill for about 20m, so choose your starting gear appropriately. If you have never started the bike with your shoes attached to your bike, this is not the race to start. This is an out and back course: 10km out, 10 km back. You will climb for the first 10km, and then return with mostly down hill. The climbing for the first 10km is almost like a stair case: climb, bit of downhill, climb, bit of downhill. There is some steepness, but the climbing is shortish. There is a longish climb right before the turn around. It's Muskoka, so there are going to be hills. There are no real flat sections except for the first and last km.
5km Run: the run course has changed. It used to be 2-loops, and now appears to be 1. According to the run profile, they have added a big hill at the start, but then you get to run down it. You will then run along the trail that lead you to the swim start, and turn around to head back to transition. After running past transition, you will head on to the streets. This part is similar to years past. You'll run slightly downhill, turn down a couple of streets, back up to the main street for a bit, turn around, and then head to the finish line. The running on the main streets have a slight gradient to them, but nothing significant.
Overall: this is a fun course. It has some challenges, but nothing significant. It is a good warm up for some of the hillier courses coming up in July (Gravenhurst and Bala).
Good Luck!!!
Set in the parking lot of Huntsville Secondary School and the Huntsville Community Centre, the Muskoka race offers two distances: a Sprint Distance race held on Saturday afternoon, and an Olympic Distance race held on Sunday morning. The 5150 (Olympic Distance) offers a variety of qualification opportunities for world championships and Ironman races.
750m Swim: this is an open water start at the mouth of the river. You will walk down a rough trail to get to the start. It is a point to point swim that has varying times depending on the current. The river zig zags a bit with orange buoys periodically placed. You do not have to keep the buoys to a particular side, you just swim down the river. When you get to the end, there is a set of stairs that you will be helped up, and then you will run a few hundred metres to transition. When this race is held in June, the water can be chilly depending on the spring (in 2013, the water is expected to be 65F/18C)
20km Bike: As you exit transition, you will be going right up a hill for about 20m, so choose your starting gear appropriately. If you have never started the bike with your shoes attached to your bike, this is not the race to start. This is an out and back course: 10km out, 10 km back. You will climb for the first 10km, and then return with mostly down hill. The climbing for the first 10km is almost like a stair case: climb, bit of downhill, climb, bit of downhill. There is some steepness, but the climbing is shortish. There is a longish climb right before the turn around. It's Muskoka, so there are going to be hills. There are no real flat sections except for the first and last km.
5km Run: the run course has changed. It used to be 2-loops, and now appears to be 1. According to the run profile, they have added a big hill at the start, but then you get to run down it. You will then run along the trail that lead you to the swim start, and turn around to head back to transition. After running past transition, you will head on to the streets. This part is similar to years past. You'll run slightly downhill, turn down a couple of streets, back up to the main street for a bit, turn around, and then head to the finish line. The running on the main streets have a slight gradient to them, but nothing significant.
Overall: this is a fun course. It has some challenges, but nothing significant. It is a good warm up for some of the hillier courses coming up in July (Gravenhurst and Bala).
Good Luck!!!
Tuesday 18 June 2013
Tuesday 11 June 2013
Friday 7 June 2013
Guelph Lakes 1 Sprint Race Review
For many, this will probably be your first race of the season. Traditionally it has been the Ontario Club Championships,and after a few different "club championships" in 2012, Triathlon Ontario returned the championships to Guelph. The following is a review of the Sprint race of Guelph Lakes 1 for 2010/2011:
Swim:
The water is a good temperature. Being south and in a small park area, the water can heat up quickly, so if the season is off to a cold start (like 2013), you shouldn't have a cold water problem. The swim start is congested. There is not much room on the beach for the wave starts. If you are a strong swimmer, work your way to the front expecting to get beaten up, but knowing that you'll get your space quickly. If you are a weak swimmer, stick to the side/back of your wave. It is a simple counter-clockwise swim that will start to open up after the first turn (roughly 300m into the swim). You'll exit the water and be forced to run uphill for about 500m to transition (it is a far run from the water as you'll see when you register/set up transition).
Transitions 1 & 2:
Hopefully you got a favorable transition spot. I personally prefer the end of the rack close to the bike start/finish arch. That way there is minimal distance to run with my bike, it is easy to find because it is at the end of the rack, and you have lots of space to toss your stuff and put on your gear.
Bike:
Unless the city of Guelph has invested in improvements in the roads over the last 2 seasons, they will be rough and bumpy. There is some climbing, but nothing as serious as our Time Trial course (total elevation gain of 100m according to my Garmin. Club Time Trials has an elevation gain of 150m). Long, gradual stuff, but nothing steep. The course is a simple out and back, but the big problem with the course is the condition of the road. Depending on the weather you'll be dealing with headwind for a large chunk of the course as well. The course is a lot of down, flat, up, turn, repeat. Again, no serious climbs, but it will seem long because of all the turns that you will do.
Run:
The two years that I did Guelph Lakes 1 Sprint, it was ridiculously HOT!! It was an afternoon race, which meant the sun and heat was at its peak. By the time you start the run, the temperature was at its highest (in 2013, so far, you don't have anything to worry about...but still, pay attention to the weather). There is little air movement on the run. You will be running through the campsite and the wind will not hit you. When you are swearing AT the wind on the bike, you'll be praying FOR the wind on the run. If the temps get into the high 20s/low 30s like they have before, make sure you take in water at the aid stations and run through the sprinklers. The first and last km or two is a lot of up and down, and the middle section is relatively flat. The course is a simple out and back, with 1 aid station out, and 1 on the way back. The good news, the last 750m are all down hill, so you'll have the ability to let gravity be your friend and sprint to the finish!!
Like I said, I haven't done this race since June 2011, but I doubt there have been many changes. The big problem I had with it in 2010 & 2011 was the heat. In 2013, that may not be a problem. But if it is hot, be aware, and hydrate!!
Swim:
The water is a good temperature. Being south and in a small park area, the water can heat up quickly, so if the season is off to a cold start (like 2013), you shouldn't have a cold water problem. The swim start is congested. There is not much room on the beach for the wave starts. If you are a strong swimmer, work your way to the front expecting to get beaten up, but knowing that you'll get your space quickly. If you are a weak swimmer, stick to the side/back of your wave. It is a simple counter-clockwise swim that will start to open up after the first turn (roughly 300m into the swim). You'll exit the water and be forced to run uphill for about 500m to transition (it is a far run from the water as you'll see when you register/set up transition).
Transitions 1 & 2:
Hopefully you got a favorable transition spot. I personally prefer the end of the rack close to the bike start/finish arch. That way there is minimal distance to run with my bike, it is easy to find because it is at the end of the rack, and you have lots of space to toss your stuff and put on your gear.
Bike:
Unless the city of Guelph has invested in improvements in the roads over the last 2 seasons, they will be rough and bumpy. There is some climbing, but nothing as serious as our Time Trial course (total elevation gain of 100m according to my Garmin. Club Time Trials has an elevation gain of 150m). Long, gradual stuff, but nothing steep. The course is a simple out and back, but the big problem with the course is the condition of the road. Depending on the weather you'll be dealing with headwind for a large chunk of the course as well. The course is a lot of down, flat, up, turn, repeat. Again, no serious climbs, but it will seem long because of all the turns that you will do.
Run:
The two years that I did Guelph Lakes 1 Sprint, it was ridiculously HOT!! It was an afternoon race, which meant the sun and heat was at its peak. By the time you start the run, the temperature was at its highest (in 2013, so far, you don't have anything to worry about...but still, pay attention to the weather). There is little air movement on the run. You will be running through the campsite and the wind will not hit you. When you are swearing AT the wind on the bike, you'll be praying FOR the wind on the run. If the temps get into the high 20s/low 30s like they have before, make sure you take in water at the aid stations and run through the sprinklers. The first and last km or two is a lot of up and down, and the middle section is relatively flat. The course is a simple out and back, with 1 aid station out, and 1 on the way back. The good news, the last 750m are all down hill, so you'll have the ability to let gravity be your friend and sprint to the finish!!
Like I said, I haven't done this race since June 2011, but I doubt there have been many changes. The big problem I had with it in 2010 & 2011 was the heat. In 2013, that may not be a problem. But if it is hot, be aware, and hydrate!!
Tuesday 28 May 2013
Time Trial Results May 14 2013
Congratulations to Ross Fenton for being our speediest Baydog of the night and setting the bar for the rest of the season!
Monday 6 May 2013
Mississauga Marathon Race Report (Mark D) - May 5, 2013
Mississauga
Marathon Race Report – May 5, 2013
By Mark DesLauriers
By Mark DesLauriers
In preparation for my first Marathon, I did
a 2 week taper. Cut Sunday run in half
the week before. Did a 6km race pace run
on Wednesday before, took Thursday & Friday off, then light run on
Saturday. Lots of stretching and foam
rolling all week. Carbo loaded Thursday,
Friday, and Saturday in hopes of delaying the onset of the “wall” during the
late stages of the race.
Made a good decision to stay at host hotel
(Novotel) which is 500m from starting line.
Got all of my race gear ready before dinner, so I didn’t have to think
about it in the morning. Realized I
forgot my race socks, so needed to figure something out quick. They offered a $12 pasta buffet to
participants in the restaurant, which allowed me to fill up the glycogen stores
with those yummy carbs. Went to visit
some friends who lived nearby to watch the Leafs win their first playoff game
in 9 years. Thankfully, my friend gave
me a pair of ankle socks to wear during the race. When I got back to hotel, there was no
parking spots left. Finally found a spot
in the back of the hotel by the loading dock.
In to bed by 11pm but not able to get to sleep until 2am.
Woke up before my alarm at 5:15am. Felt surprisingly fresh. The hotel offered oatmeal, toast, yogurt, coffee,
etc in the lobby between 5-6am. Met some
other runners, including Dave Jupp at breakfast. Polished off a big bowl of oatmeal, banana,
toast, and large coffee. Back to the
room to get ready for the race.
Conditions outside were 12 degrees Celsius and sunny, with light
wind. Perfect conditions for
racing. My race nutrition consisted of
500ml of Eload drink, and 5 Eload Apple flavoured gels (which I would consume
with water every 45 minutes). I decided
to carry the drink bottle on my Nathan belt, rather than drinking Gatorade at
the aid stations. (I have been training
with Eload, and didn’t want to mess around with my system). Consumed 1 gel ten minutes before the start
of the race with some water. Lined up in
the start corral about 20 meters from the front. Wanted to be close enough to the front so
that I didn’t have to bob and weave around a lot of people as my pace
quickened.
My stretch goal for the race was to finish
in a time of 3:10, which would have exceeded the 3:25 Boston qualifying
standard by 15 minutes, and giving me a potential buffer in case the race
didn’t go as planned. A 3:10 marathon
equates to average pace per kilometer of 4:30.
My plan was to take it out slowly, and gradually pick up the pace. Race strategy: First 3km at 4:45/km pace, next 2km at 4:40/km
pace, followed by 2km at 4:35/km pace.
Then settle into a pace of 4:30/km starting at 8km mark. Then pick up pace at 32km mark, followed by
strong finishing 2km. Course is
relatively flat, with a net downhill.
The last 10km of the course has a lot of twists and turns as it moves
from lake paths to residential streets. Aid
stations were situated every 2km on the course, serving water & Gatorade, a
few of them also had PowerBar gels. **
See my Actual KM pacing at the bottom of this blog **
The Start Of the Race:
Race started at 7:30am. Half marathoners and full marathoners started at same time, and shared the first 15km of the course. Took me 9 seconds to cross the timing mat after the gun went off. Initial pace was right on track and the pace felt easy. Focused on maintaining good form, and resisted temptation to think about how the end of the race was going to go. The first 10km of the race is very scenic with a lot of downhill sections. Consumed my first gel just before the 10km aid station and washed it down with a cup of water. The first big hill happened at the 10km mark. Felt I had to pee, and had to decide to either stop at a port-o-potty or hold it for the entire race. Decided to pop into a free port-o-potty just before 11km mark. Lost a minute of time but felt much better. Time to get the legs moving again. Didn’t have any trouble getting back into a 4:30/km pace. At the 15km mark the half marathoners & marathoners split up. We headed West another 10km to our turnaround point. Still feeling pretty good. Just focused on catching the next person in front of me and maintaining my cadence. My friends Paul & Jody (and baby Lilly) were at the 19km mark cheering me on. They were holding a sign “DEZ”, and gave me a nice little boost at almost the half way point of the race. Hit the 20km mark and consumed another Gel. It was starting to warm up out there, so I dumped a cup or two of water on my head every aid station. Worked very well to keep me cool. Pace still on track. Barely breathing hard at all. Looked forward to getting to our westerly turn around spot at the 25.5km mark. Saw the 3:10 bunny go by after turn around, then the 3:15 bunny…but I was really close to it. Set my sights on catching the 3:15 bunny, which would have been awesome. If I hadn’t stopped for a bio break, I probably would have been right with the 3:15 bunny. This point of the race was not very scenic and was a fairly industrial area of Mississauga. Finally got onto Lakeshore heading East toward the finish line. Decided to walk for a minute during 28km stretch to collect my thoughts and refocus. Saw my average pace slipping a bit and started to calculate my possible finishing time. I felt that I was likely on pace for sub 3:20 if I could maintain the current pace. Took my 3rd gel just before the 30km aid station. There is a big hill just before the 32km marker. At the top of the hill is an inflatable brick wall that you run through. This is where a lot of people start to feel their glycogen stores depleting and their bodies switch to burning fat for fuel. At the top of the hill, I could feel my IT bands tightening up a bit, and pace began to slow a bit. I then latched onto a pair of runners who were working together on the final 10km of the race. Used them to draft off of and take my mind off of the final stretch of the race. Ran next 3km with them, but my legs were not feeling good….. How much do I want Boston?? From the 36km mark to the Finish, the course alternated between lakefront paths, to residential streets, to Lakeshore drive. Lots of twists and turns, ups and downs. These changes in direction are very hard on your legs this late in the race. My pace significantly slowed (almost to a walk at times) especially on the inclines (my tight IT bands don’t like hills of any kind). I saw my Boston qualification time slipping away, but not much I could do about it. Sucked back my final gel at 38km mark, and recalculated my time. At current pace, I would finish at 3:27. All I could think about were all those people at work saying “How did your race go? Did you get Boston?” And I would have to explain that I fell short of my goal by just a few minutes. I decided I had to give it a shot. So I picked up the pace, ignored the pain and set my sights on finishing the last 3km strong. All of those Wednesday speed workouts would pay off (Thanks KevO). After every KM I would recalculate my finish time. It was going to be close, but I had to keep pushing through. But wait. I did not factor in that the marathon was actually 42.2km, not 42km. How long would it take me to run the extra 200m? Shoot that’s another minute. Push on!! There were a lot of spectators on both sides cheering the runners in. Finish line is up a gradual incline and around the bend. I could hear the announcer but could not see the finish line. My watch is almost at 3:24….finally I spot the finish line and go for it…crossed the line in 3:24:16. I made it!!! I got a little choked up that I had actually pushed myself and got under 3:25. Hard to walk when I was done, but used the foam roller when I got back to the hotel room and legs felt pretty good. I am proud of my accomplishment for getting the Boston standard in my first marathon. Not sure if my time will be enough to get a registration spot in September, but that is out of my control. This race was a real character builder for me, and let me know that I can always push a little harder. Now my sights are on preparing for Ironman Mont Tremblant in August. My second marathon will be proceeded by a 4km swim and 180km bike ride. Bring it on.
Race started at 7:30am. Half marathoners and full marathoners started at same time, and shared the first 15km of the course. Took me 9 seconds to cross the timing mat after the gun went off. Initial pace was right on track and the pace felt easy. Focused on maintaining good form, and resisted temptation to think about how the end of the race was going to go. The first 10km of the race is very scenic with a lot of downhill sections. Consumed my first gel just before the 10km aid station and washed it down with a cup of water. The first big hill happened at the 10km mark. Felt I had to pee, and had to decide to either stop at a port-o-potty or hold it for the entire race. Decided to pop into a free port-o-potty just before 11km mark. Lost a minute of time but felt much better. Time to get the legs moving again. Didn’t have any trouble getting back into a 4:30/km pace. At the 15km mark the half marathoners & marathoners split up. We headed West another 10km to our turnaround point. Still feeling pretty good. Just focused on catching the next person in front of me and maintaining my cadence. My friends Paul & Jody (and baby Lilly) were at the 19km mark cheering me on. They were holding a sign “DEZ”, and gave me a nice little boost at almost the half way point of the race. Hit the 20km mark and consumed another Gel. It was starting to warm up out there, so I dumped a cup or two of water on my head every aid station. Worked very well to keep me cool. Pace still on track. Barely breathing hard at all. Looked forward to getting to our westerly turn around spot at the 25.5km mark. Saw the 3:10 bunny go by after turn around, then the 3:15 bunny…but I was really close to it. Set my sights on catching the 3:15 bunny, which would have been awesome. If I hadn’t stopped for a bio break, I probably would have been right with the 3:15 bunny. This point of the race was not very scenic and was a fairly industrial area of Mississauga. Finally got onto Lakeshore heading East toward the finish line. Decided to walk for a minute during 28km stretch to collect my thoughts and refocus. Saw my average pace slipping a bit and started to calculate my possible finishing time. I felt that I was likely on pace for sub 3:20 if I could maintain the current pace. Took my 3rd gel just before the 30km aid station. There is a big hill just before the 32km marker. At the top of the hill is an inflatable brick wall that you run through. This is where a lot of people start to feel their glycogen stores depleting and their bodies switch to burning fat for fuel. At the top of the hill, I could feel my IT bands tightening up a bit, and pace began to slow a bit. I then latched onto a pair of runners who were working together on the final 10km of the race. Used them to draft off of and take my mind off of the final stretch of the race. Ran next 3km with them, but my legs were not feeling good….. How much do I want Boston?? From the 36km mark to the Finish, the course alternated between lakefront paths, to residential streets, to Lakeshore drive. Lots of twists and turns, ups and downs. These changes in direction are very hard on your legs this late in the race. My pace significantly slowed (almost to a walk at times) especially on the inclines (my tight IT bands don’t like hills of any kind). I saw my Boston qualification time slipping away, but not much I could do about it. Sucked back my final gel at 38km mark, and recalculated my time. At current pace, I would finish at 3:27. All I could think about were all those people at work saying “How did your race go? Did you get Boston?” And I would have to explain that I fell short of my goal by just a few minutes. I decided I had to give it a shot. So I picked up the pace, ignored the pain and set my sights on finishing the last 3km strong. All of those Wednesday speed workouts would pay off (Thanks KevO). After every KM I would recalculate my finish time. It was going to be close, but I had to keep pushing through. But wait. I did not factor in that the marathon was actually 42.2km, not 42km. How long would it take me to run the extra 200m? Shoot that’s another minute. Push on!! There were a lot of spectators on both sides cheering the runners in. Finish line is up a gradual incline and around the bend. I could hear the announcer but could not see the finish line. My watch is almost at 3:24….finally I spot the finish line and go for it…crossed the line in 3:24:16. I made it!!! I got a little choked up that I had actually pushed myself and got under 3:25. Hard to walk when I was done, but used the foam roller when I got back to the hotel room and legs felt pretty good. I am proud of my accomplishment for getting the Boston standard in my first marathon. Not sure if my time will be enough to get a registration spot in September, but that is out of my control. This race was a real character builder for me, and let me know that I can always push a little harder. Now my sights are on preparing for Ironman Mont Tremblant in August. My second marathon will be proceeded by a 4km swim and 180km bike ride. Bring it on.
Pace/KM Breakdown for the Marathon:
KM 1: 4:47 (easy pace for first 7km, as planned)
KM 2: 4:47
KM 3: 4:40
KM 4: 4:35
KM 5: 4:39
KM 6: 4:33
KM 7: 4:33
KM 8: 4:33
KM 9: 4:17
KM 10: 4:28
KM 11: 5:34 (pee break)
KM 12: 4:30
KM 13: 4:32
KM 14: 4:33
KM 15: 4:27
KM 16: 4:30
KM 17: 4:34
KM 18: 4:29
KM 19: 4:34
KM 20: 4:38
KM 21: 4:32
KM 22: 4:37
KM 23: 4:37
KM 24: 4:37
KM 25: 4:40
KM 26: 4:39
KM 27: 4:38
KM 28: 5:19 (walked, time to refocus)
KM 29: 4:54
KM 30: 5:02
KM 31: 5:10
KM 32: 5:10
KM 33: 4:49 (hooked on to 2 runners)
KM 34: 4:49
KM 35: 4:59
KM 36: 5:28 (IT bands tighten up good)
KM 37: 5:28
KM 38: 5:48
KM 39: 5:43
KM 40: 5:05 (put my head down and go)
KM 41: 4:50
KM 42: 4:44
KM 1: 4:47 (easy pace for first 7km, as planned)
KM 2: 4:47
KM 3: 4:40
KM 4: 4:35
KM 5: 4:39
KM 6: 4:33
KM 7: 4:33
KM 8: 4:33
KM 9: 4:17
KM 10: 4:28
KM 11: 5:34 (pee break)
KM 12: 4:30
KM 13: 4:32
KM 14: 4:33
KM 15: 4:27
KM 16: 4:30
KM 17: 4:34
KM 18: 4:29
KM 19: 4:34
KM 20: 4:38
KM 21: 4:32
KM 22: 4:37
KM 23: 4:37
KM 24: 4:37
KM 25: 4:40
KM 26: 4:39
KM 27: 4:38
KM 28: 5:19 (walked, time to refocus)
KM 29: 4:54
KM 30: 5:02
KM 31: 5:10
KM 32: 5:10
KM 33: 4:49 (hooked on to 2 runners)
KM 34: 4:49
KM 35: 4:59
KM 36: 5:28 (IT bands tighten up good)
KM 37: 5:28
KM 38: 5:48
KM 39: 5:43
KM 40: 5:05 (put my head down and go)
KM 41: 4:50
KM 42: 4:44
Finish
3:24:16
Sunday 5 May 2013
Baydogs Don't Pick Their Poison, Poison Picks The Baydogs!
After what was a strange weather week (sideways snowstorm during speed work the last Wednesday of April), the Pick Your Poison trail running race held annually at Horseshoe Valley would prove to be...interesting. With snow still on the trail and sloppy/muddy conditions, a few Baydogs were not afraid to get dirty to show their trail running prowess!
Pick Your Poison is a local trail running race that offers 3 different distances: 12.5km, 25km, and for the Ultra enthusiasts, 50km of trail running up and down one of Georgian Bays leading ski resorts!
6 Baydogs competed last Saturday April 27th:
Genevieve Blais 12.5km @ 1:52:29
Shaun Patton 25km @ 2:21:29
Greg Cormack 25km @ 2:27:03
Brenda East 25km @ 2:43:50
Dr. Frank Astri 25km @ 2:59:25
And a special shoutout to trail running enthusiast Nathan Brooks, who completed the 50km, 4-lap course in a time of 5:28, accomplishing his goal of completing the 50km race in under 5hr 30min! Way to go Nate!!
This is a fun race that will really test your meddle, and get you ready for the spring marathon season, and local triathlons that can be quite hilly! Way to go Baydogs!!!!
Pick Your Poison is a local trail running race that offers 3 different distances: 12.5km, 25km, and for the Ultra enthusiasts, 50km of trail running up and down one of Georgian Bays leading ski resorts!
6 Baydogs competed last Saturday April 27th:
Genevieve Blais 12.5km @ 1:52:29
Shaun Patton 25km @ 2:21:29
Greg Cormack 25km @ 2:27:03
Brenda East 25km @ 2:43:50
Dr. Frank Astri 25km @ 2:59:25
And a special shoutout to trail running enthusiast Nathan Brooks, who completed the 50km, 4-lap course in a time of 5:28, accomplishing his goal of completing the 50km race in under 5hr 30min! Way to go Nate!!
This is a fun race that will really test your meddle, and get you ready for the spring marathon season, and local triathlons that can be quite hilly! Way to go Baydogs!!!!
Monday 29 April 2013
TIME TRIALS RULES
Yes, they do rule! But there are also rules that help make it rule. Our Time Trial Ruler, Kirsten Smith, has laid out the rules that will help you have a speedy Time Trial season, so that you rule the bike interval at your next race! Last year Ryan Blake ruled the course with a blistering 31:22 in 2012. What time will you rule with?
Time Trial Rules:
Procedural Rules:
Time Trial Rules:
- You are responsible for your own safety. Obey traffic laws. The roads are not closed for the event. You are deemed to be a regular road user.
- Check in with the timekeeper to receive your departure number position
- Line up at starting line on the shoulder in departure number order.
- Generally ride to the right as you would when normally using the road. You are not required to be on the paved shoulder.
- Respect the rights of other road users. Allow plenty of room when passing pedestrians or other cyclists.
- When passing another TT participant, abide by traffic laws pertaining to passing another road user. Do not pass to the right. Maintain a speed sufficient to get clear of the other participant.
- When being passed by another TT participant, you must allow a five bike length gap to be created before you make an attempt to catch and pass that participant unless you were already accelerating (as happens when approaching the finish line).
- Do not ride with your head down.
- The decision to turn is yours alone. You must check in both directions well in advance of the turnaround point to determine whether it is safe to turn. If in doubt, err on the side of waiting.
- Helmet use is mandatory.
Procedural Rules:
- No drafting is allowed except in team time trials. The five bike length rule applies.
- Call out your number loud and clear as you approach and cross the finish line. If another rider is crossing the finishing line just ahead of you, allow him or her to call his or her number first so the correct finishing sequence can be recorded.
- Ride through the finish line and continue riding in the same direction so as not to interfere with riders finishing behind.
- Make your U-turn at least 100 meters beyond the finish line.
Sunday 17 February 2013
2013 Annual General Meeting
On Friday February 22, 2013, the club will be holding their Annual General Meeting at Allendale Rec Centre. Meet in the lower meeting room at 6:30. All current, former, and potentially new members are welcome!!
Registration for the 2013 season will be available. Registration forms will be available, and the 2013 membership fee is $85 ($40 to the club, and $45 to Triathlon Ontario)
The club is pleased to announce that local Age Group Ironman Winner Claudia Johnston will be this year's keynote speaker!
2011 – 3rd AG Ironman World Championships: Kona
2011 – 1st AG Ironman UK
2010 – 3rd AG Ironman World Championships: Kona
2011, 2010, 2009 – 1st AG Ironman 70.3 Muskoka
2009 – 6th AG Ironman World Championship: Kona
Fastest Ironman: 9:34 @ Ironman Austria (2011)
Canadian Age Group Triathlete of the Year in 2009 & 2010
Registration for the 2013 season will be available. Registration forms will be available, and the 2013 membership fee is $85 ($40 to the club, and $45 to Triathlon Ontario)
The club is pleased to announce that local Age Group Ironman Winner Claudia Johnston will be this year's keynote speaker!
Claudia Johnston
Triathlete/ultra marathoner, and mother of 5
Lives in Nottawa ON (Near Collingwood)2011 – 3rd AG Ironman World Championships: Kona
2011 – 1st AG Ironman UK
2010 – 3rd AG Ironman World Championships: Kona
2011, 2010, 2009 – 1st AG Ironman 70.3 Muskoka
2009 – 6th AG Ironman World Championship: Kona
Fastest Ironman: 9:34 @ Ironman Austria (2011)
Canadian Age Group Triathlete of the Year in 2009 & 2010
If you are new to triathlon and want to meet a group of people that can help you achieve your triathlon goals, this is the place to be!! The Barrie Triathlon Club has a variety of members from first-timers to iron-distance veterans! Whatever you want to know, whatever you need help with, there is always someone in the club available to help! Don't feel alone in your triathlon goals...let us help you!
You CAN achieve your triathlete dreams, and the Barrie Triathlon Club can help!
PUSH ON, FINISH STRONG!
2013 Barrie Triathlon Club Executive
Building off of the amazing work previous executives have done, the 2013 executive is looking forward to another successful Barrie Triathlon Club season! So who are these people that help make the club run? Well, here they are:
Board of Directors
Club President - Mark Deslaurier
Vice President - Nathan Brooks
Secretary - Matt Doucette
Treasurer - Darcy Low
Website Maintenance - David "Rex" Reckzin
Bike Co-ordinator - Scott McEdwards
Executives
Membership Co-ordinator - Nicole Rodaro
Time Trial Co-ordinator - Kirsten Smith
Apparel/Event Co-ordinator - Marie Low
This year's executive would like to thank past executive members for the hard work and effort that they put into the club to ensure that every season keeps getting better and better!
PUSH ON, FINISH STRONG!
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