Inspiration - The Long Run

Whatever you set your mind to, you can accomplish your goals. Never give up because defeat is never an option.  Will power is success' greatest asset.  If you do not have willpower, you will not succeed.

 

Description:
On the morning of December 22, 2005, Matt Long was cycling to work in the early morning when he was struck by and sucked under a 20-ton bus making an illegal turn. The injuries he sustained pushed him within inches of his life. Miraculously, more than 40 operations and months later, Matt was able to start his recovery. In spite of the severity of his injuries, Matt found the psychological consequences of the accident nearly as hard to process. He would no longer be able to compete at the highest level.
In the 18 months before the accident, he had competed in more than 20 events including several triathlons and marathons and had qualified for running's most prestigious race, the Boston Marathon. After the accident, his doctor told him he'd be lucky if he could even walk without a cane.
The Long Run is an emotional and incredibly honest story about Matt's determination to fight through fear, despair, loneliness, and intense physical and psychological pain to regain the life he once had. The book chronicles Matt's road to recovery as he teaches himself to walk again and, a mere three years later, to run in the 2008 New York City Marathon—a gimpy seven-and-a-half hour journey through the five boroughs. "Running saved my life," Matt says, and his embrace of the running community and insistence on competing in the marathon has inspired many, turning him into a symbol of hope and recovery for untold numbers of others.

S.M.A.R.T.

Always want to accomplish something, but didn't know where to start?  Maybe you needed to gain some motivation to accomplish something in your life.  Goals, both short term and long term, allow people (including myself) to accomplish what we wish to set out for. They allow us to stay on task and give us guidance on how we are to achieve our goals.  How do we set goals?  Through a simple acronym which I practice with all my goals, S.M.A.R.T.  By using this methodology in creating your success, you will see just how easy it really is, and how it helps to guide you on your way. The best goals made in life will follow all this processes below:


Specific - Be specific in what you set out to achieve.  It is the Who? What? Where? When? Why?  Do not make a broad goal such as:  I want to lose weight.  be more specific such as: I want to lose 10 lbs. 

Measurable - One should be able to monitor their progress throughout the pathway towards their goal.  Whether it be through a training log or monitoring ones weight loss weekly, by seeing progression, ones commitment to fulfilling their goal increases.

Attainable - Make sure that you are able to accomplish the goals you set.  Furthermore, make sure that the goals you create are of importance to you.  You will feel more obliged to accomplish a goal if you go at it with best intentions.  If you set a goal which is too far out of reach, you may not commit to doing it.  You need to stretch yourself a bit, but not too much.

Realistic - Do not over-exaggerate your potential.  I know for a fact that I could not qualify for the Olympics next year, so why set a goal to do so?  Creating unrealistic goals may set you up for failure.  Losing 10 lbs in 4 weeks is realistic whereas losing 10 lbs in 3 days may set you up for disaster.

Timely - If you do not set a time frame for a goal, then you do not have a due date.  Most of us are procrastinators and if you do not set a date, you will never start. A commitment without a time frame is too vague.

So what is my SMART goal?

I will finish a Half Ironman distance race in June 2011 in under 5 hours.


S - Finish Half Ironman distance race
M - Training Journal
A - Attainable? Yes.
R - Realistic? Yes.
T - Due date - June 2011

Be S.M.A.R.T.!

The Ultimate Triathlon Training Tool

Do you think you have everything you need to train to your maximum potential?  then you must have this bad guy:



Christmas cannot come quick enough!

Run, Pharm Boy, Run! - an ultrarunner documentary

How far do you think you can run?  100.8 miles?






Description: 
"Run, Pharm Boy, Run!" is a short documentary profiling Charles Wickersham, pharmacist and ultrarunner, as he undertakes the San Francisco One Day race. The One Day is a 24 hour race run annually at Crissy Field next to the Golden Gate Bridge in San Francisco.

Charles races in support of a charity called "Teens Run Modesto" which helps local teens learn and grow through training for a marathon. For more information, please visit their website at:

http://www.teensrunmodesto.org

For more information on the SF One Day race, please visit:

http://www.pctrailruns.com/​SF_One_Day.htm

One Step Closer

Just a simple post today... ENJOY :)

2012 Ironman 70.3 Mont-Tremblant

Thank you for registering. You are confirmed for the 2012 Ironman 70.3 Mont-Tremblant. Name: Nicholas Ravanelli Registration ID: ******* Please notifymonttremblant70.3@ironman.comimmediately if your information changes. Check out www.ironmanstore.com for all of your race gear and Ironman apparel needs.  For accomodation - click hereNow that you’re signed up – it’s time to start thinking about your wheels. Would you like to race the event on aerodynamic race wheels? Ironman Wheel Rentals can help. We rent race wheels for all Ironman events. See www.ironmanwheels.com for more information and to reserve your set today. Thank you and good luck! Ironman Athlete Services www.ironmanmonttremblant.com monttremblant70.3@ironman.com When 24/06/2012 - 12:00 AM CDT

Army Run 2011

By the sound of a cannon, 6395 participants were off for the 2011 Army Run Half Marathon.  I hadn't managed to secure myself a spot leading the pack this time because I knew why I was there - to finish.  I did have a time goal (1.5 hours) but I knew that starting out in the front might only lead me to failure later on.  I have a bad habit of going out strong but realizing later on that I went out too strong.


I was further back in the pack, actually I was about 2 arms lengths away from the 1:40 pace bunny who seemed fired up and ready to go.  It took approximately 30 seconds or so for me to actually start the run since I had to wait for everyone in from of me to commence.  In addition to this, I needed to weave my way through the masses and clusters of friends chit chatting as they seemed to be on their leisurely stroll.  


I found a nice opening on the right side of the course and planned my attack.  I picked up my pace as I ran past easily 300 people down Wellington Street.  Family and friends of other runners lined the streets cheering and waving as their brave counterparts challenged the 21.1 km distance.  I almost got smacked in the face by accident as I weaved too close to someone waving from the sidelines. 

I remember seeing the 3 km marker and saying - I have only gone 3km???  I feel like I have been running forever!  with 18.1 km left, I pushed ahead knowing that the finish line never gets farther.


Some kilometers seemed longer than others, and for that I do not know why.  With all this spare time on my hands to think, I thought that they may have misplaced some of the markers... making some kilometers shorter than others.  I obviously was over exaggerating but I needed to keep my mind focused on something other than the burning sensation in my legs.  At about the 9 km marker, I started to feel tension in my calves and my lower abdominus was starting to tense up.  I was almost at the half way point - no stopping now.


The first 10 km seemed torturous and every time I saw a marker I thought to myself, less to travel, less to travel.  My mind started to travel more and more, as if I was drifting into unconsciousness.  I knew where I was but I did not think about what I was doing.  My leg turnover became involuntary and I felt great, as if I was meant to do this 24 hours a day.


The 12th km seemed fast.  I actually missed seeing the marker and was confronted with the 13th! I felt great knowing that I only had 8km left to go.  But those 8 km were going to stress me physically and mentally.  My calves were starting to lose tension but my abdominus was irritating me.


As I came up to the Laurier Street Bridge, I looked above to see my support group waving frantically at me. I couldn't have asked for anything better than to see my girlfriend, my dad and his girlfriend.  My dad gave me the biggest thumbs up and I could see the smiles on each of their faces, but I wasn't done yet.  I still had just over 3km to go.


I will never forget the pain I felt as I crossed the Pretoria Bridge.  It felt as if my abdominal muscle had torn and was incapacitated.  I knew that was not the case but that's how I felt. Imagine stretching your biceps past its normal range of motion - that's exactly how my abdominal muscles felt.  I told myself "I can do it, only 1.5 km to go.  Why stop now?  Pain can heal.  The dozens and dozens of screaming and supporting people that lined the final bit of the course helped me smile and push forward.


I was nearing the finish line and I looked up at the clock... I couldn't believe it.  10 km previously I would not have predicted this result.  I felt as if I was going too slow at times, but I do not run with a watch for this reason; I see dozens of other runners looking down at their wrists countless times.  The only thing I need to look at is ahead and whats next.  Here are my results as posted by Sportstats.ca: 

Place	Name	City	Bib#	Time	Chip	Pace	Category	Category Place	Gender Place
81	NICHOLAS RAVANELLI	Ottawa			2768	1:26:53.3	1:26:24.5	4:08	Men 20 - 29	20/607	77/3241

Now to do a little math:
Overall: Top 1.3%
Category Place: Top 3.3%
Gender Place: Top 2.4%


When I finally made my way out of the finish zone, banana and power bar in hand, I saw my support group.  My girlfriend with a huge smile upon her face, my dad giving me a thumbs up and a joyous congrats from his girlfriend.  I could barely stand straight and I swayed back and forth.  My dad constantly ask, "Are you alright?" my response, "you run 21.1 km straight and I will ask you the same thing."


The true testament as to why I ran seriously hit me after my girlfriend and I sat on a park bench at City Hall.  I thought I would have been crying as I passed the finish line, but the pain in my stomach seemed to dominate. 

As we sat on the park bench, my girlfriend muttered 4 simple words that made me cry tears of joy.


"He would be proud."


Giovanni Ravanelli - March 11, 1935 - September 9th, 2011.


Peacefully, Friday September 9, 2011 at the Ottawa Hospital General Campus at the age of 76.  Beloved husband of Marina.  Loving father of Rosa (Rick) and Agostino “Angus”.  Cherished Nonno of Alexia, Amanda, Adam, Mika, Nicholas and Jonathan.   Son of the late Agostino and Filomena-Rosa.  Dear brother of Enzo, Francesca, Eugennia and the late Guiseppe.  Brother in law of Angela, Anna, Norina and the late Natale, Maria and Genoveffa.  Giovanni will be fondly remembered by many family and friends in Ottawa and Italy.  Special thanks to Dr. Rodney Breau and the ICU staff at the Ottawa Hospital.   Friends may pay respects at Kelly Funeral Home 2313 Carling Avenue (west of Carlingwood)  Monday from 2 to 4 and 7 to 9 p.m.  Funeral Tuesday to St. Anthony’s Church for Mass of Christian Funeral at 11:30 a.m.  Entombment Pinecrest Cemetery.  In Memoriam donations to the Ottawa Regional Cancer Centre Foundation appreciated.  


To donate, click here or here.
Thank you.

Army Run in less than 24 hours....

I just got my race kit today... and I cannot believe that I will be crossing the finish line in under 24 hours from now.  I fear no evil and I believe that I will be strong throughout the 21.1km.  I believe that all the training I have done in the past year will equal out to great things.  I know in my heart and in my mind that I am ready to tackle this minor stepping stone, I just need to see the limits that my body can withstand.  I have done the distance in training so I know that I have the endurance to keep going for the 1.5 hour goal I have placed on myself.  I feel quite confident that by 10:30 am Sunday, September 18th, 2011, I will be crossing the finish line.

These past two weeks have been difficult since I have been battling a horrible pain in my left hip.  It is superficial so I believe that the pain is associated with my rectus abdonimus' insertion point on my illiac crest.  I know this is a lot of scientific terminology - but to put it in lay-mans terms - my lower abdomen hurts!  I am unable to crunches or leg raises without pain.  I know that after the half marathon tomorrow I will need to take a well deserved break to let my body fully recover from the abuse I have placed upon it this last year.

Tomorrow I will be up at 6am to have my breakfast.  My start time is 9am.  My Ipod is ready to keep me company during this long haul.  My motivation?  right here:

The Canadian Death Race

I love to hear about adventure runs and this one has sparked my interest.  As I am a runner at heart, I love a good challenge and I believe that Alberta hosts a defining one.  The Canadian Death Race is just that - an adventure race where you cheat death.  The course is 125km long and you have a mere 24 hours to complete the entire race.  The near death experience takes place on all walks of terrain, including 3 mountain summits and consists of 17 000 feet in elevation change.  Here is the full course description as presented on the Canadian Death Race website:

"The race begins and ends in Grande Cache, Alberta. The five legs may be run individually or in relay teams of from two to five members. The first leg is the shortest at 19 km, the second is the most technical, the third is considered the easiest section, the fourth is the longest at 38 km, and the last leg to the finish line is of (comparatively) intermediate difficulty.Included below are the cut off times for each leg.  Cut off times are set for safety purposes and are strictly enforced for that reason. Included below are the cut off times for each leg.  Cut off times are set for safety purposes and are strictly enforced for that reason.

First leg, 19 km: The Downtown Jaunt 
Approximately 6 km of pavement initially, followed by trail and 3.5 km of gravel road. It includes a net elevation loss of 500 feet, rolling hills with flat sections, several creek crossings and one significant downhill. The course will start in downtown Grande Cache and the race officially begins at the 5 km mark, after passing the Grande Cache Saddle club. It then continues past Grande Cache Lake and Peavine Lake, mainly on quad trails and including a section along a ridge with a spectacular view of Peavine Lake and the mountains of Willmore Wilderness Park. After crossing Washy Creek and skirting the north end of the CN rail yard through a deep mud bog, enter the first full aid station and relay exchange zone. Cut off Time: 12 Noon

Second leg, 27 km: Flood & Grande Mountain Slugfest 
Includes about.1 km of pavement. The rest is dirt trail with rocky and swampy sections, and approximately 6 km of hard packed dirt road.. Net elevation gain is 500 feet, but the total elevation change is well over 6000 feet. This leg of the race is characterized by long sustained climbing with about 3 km of very rough terrain and two creek crossings. The trail from the summit of Flood Mountain to the summit of Grande Mountain is the roughest piece of trail in the Death Race. The power line down the front of Grande Mountain leading back into town is the most dangerous part of the entire course. This is due to the steep, rocky drop-offs and unstable footing while running downhill. The Slugfest is the most technical section and is rated the second hardest leg of the Death Race (although many rate this leg as the hardest of all). Cut off Time: 6 pm

Third leg, 21 km: Old Mine Road (or “City Slicker Valley”) 
Includes 5 km of pavement: the rest is dirt road with several creek crossings. One creek runs right down the trail as you descend the first part of the Mine Road., making for very slippery, rocky terrain for 30 meters. This section passes through the lowest point in the race, hitting the very bottom of the Smoky River valley floor, with knee deep water for 25 meters. (If it’s a wet summer, it's worse.) With a net elevation loss of about 1000 feet, this section is the fastest and easiest of the race and one of the most beautiful, offering stunning views of the Smoky River valley. Cut off Time: 7 pm

Fourth leg, 36 km: Hamel Assault
This is mostly dirt trail and hard packed gravel. While the net elevation gain is zero, the total elevation change is well over 6500 feet, which comes practically all at once. The ascent of Mount Hamel (elevation: 6,986 feet) is broken into two very long climbs, with one small reprieve as you gain the shoulder of the mountain at the mid-point. You will pass the Hamel Escape station where racers can bail out if they've had enough. At the forestry tower on the summit of Mount Hamel runners check in and then continue toward the spectacular cliff bluffs at Hell's Canyon, where they must retrieve a prayer flag as proof they have made the turnaround point. The descent is strewn with boulders and deep ruts. The downhill is not that technical, but any falls will be on very unforgiving ground. (Read the waiver section about being in remote areas and not being rescued in time to prevent serious injury or death.) This entire leg is fantastically scenic. Cut off Time: 4:15 am

Fifth and final leg, 24km, The River Crossing
Includes 1 km pavement, 6 km gravel road, and a river crossing. The rest dirt trail, grass, and single track. Net elevation change of over 2500ft. This section runs from the Northwest end of the Hell’s Gate Access Road southward to the Sulphur Gates Road, across from the Hell’s Gate emergency aid station. It crosses the Hell’s Gate road and heads down to the Boat Launch road . Runners will be ferried across the Smoky River. There is an emergency aid station on the west bank of the river. From the raft crossing, racers will proceed up the east shore of the Smoky River and follow the trail to the Sulphur Rim trail. The course passes the Firemen's park, heads up Firemen's Park Road and continues to the Finish line in the Grande Cache town square. Please note: For most runners this leg will be completed in darkness with much of the trail under a heavy canopy of trees, so eye protection is required. Although this section is well marked with reflective markers, flags and signs, we recommend you bring a halogen headlamp with brand new alkaline batteries. Daylight training on this part of the course is highly recommended.
Last boat: 6 am        End of Race: 8 am   Course closes: 9 am"


Do you want to cheat death? Check out their brochure for more info.

Gee Gee Run - October 23rd, 2011

A good friend of mine has orchestrated a 5km and 10km run which will take place on October 23rd, 2011.  Proceeds from this run will go towards the University of Ottawa's Athletic Department.  If you are a student, you will receive a $5 discount on your registration fee!  space is limited so please register now; simply click here to sign up.  I am the MC for the event and I know it will be a fun and eventful day!  Here is the description which is posted on the GeeGeeRun.ca website:

"The two races promise to be the highlight of the day, but there will definitely be a lot more to check out on race day. Many of our sponsors will be on location on October 23rd with booths set up with lots of great gear for sale. For those sponsors who aren't able to make it to the event, they've chosen to give out some great gifts to each of the athletes instead. Check your race kits for all the goodies. 

We're fortunate to have two great companies working with us on course: Sportstats and Zoom Photo. Sportstats will provide every runner with a ChampionChip®. This small velcro device gets strapped onto your ankle and stay with you for the entire race. Afterwards, each runner will be able to see his or her time, along with their finish place and average pace. Zoom Photo will on out on course taking picture of each and every athlete. After the race you'll be able to go home and see your pictures (which will already be sorted out for you!) and those of your fellow runners. With all the great scenery that campus and the surrounding area has to offer, everyone will be able to find a great shot.
As organizers, we try and make these events as fun and worth-while as possible. What's one of the best ways to do that? Free stuff. Each finisher will get a Gee Gee's Stakes t-shirt and a chance to win a lot more. We'll have plenty of door prizes and swag to give out before and after the race. However, we also set aside some great prizes for the top 3 finishers of each race. Stay tunes for more info on the grand prize.

There'll be a DJ on site near the start and finish line as well. As everyone come around the last turn, they can finish off a run race with some great music. Any spectators that decide to stick around the start/finish area will definitely be entertained.
Lastly, this wouldn't be a Gee Gee event without some support from our Gee Gees. Come visit the "Gee Gee Zone" while you're here for some fun. You can buy all kinds of great merchandise and clothing, get a picture with the school's mascot and even meet some of the varsity athletes. Some of the school's athletes will be in the race while others will be cheering on from the sidelines.

Lastly, your safety is our number one concern. We went and got the crew that takes care of our athletes. The varsity therapists will have a medical team on site in case you have any questions, comments or concerns about injury prevent or injury treatment. The staff are all qualified and actually work with varsity teams on campus. They'll also be acting as first responders in the event that anything should happen. If you have any questions during the race, feel free to approach one of our many course marshals or volunteers."


Register early to secure your spot!

Validation Of An Easy Test to Administer

During the warm up with my clients, I administer one of the easiest tests any Personal Trainer can perform - Talk Test.  It is simple, to gauge that an individual is exerting themselves effectively, I try to maintain constant communication with them while they warm up.  A study conducted by Quinn and Coons further validated the use of the test.  In addition, they found that there was a link between ones lactate threshold and when they begin to have difficulty talking.


New data tests the exercise 'talk test'
ScienceDaily (2011-09-13) -- New research by exercise scientists confirms that a low-tech, easy-to-administer test is an effective tool for gauging exercise intensity, but that it does not correspond as neatly as previously assumed to other more objective tests. Researchers set out to learn how good the so-called "Talk Test" is and how it compared to two other laboratory-tested measures of intensity, the lactate threshold and the ventilatory threshold.

My Grand Finish at The Canadian!

If you go to 1:24 in the video, you will see me as I cross the finish line! This is something new that Zoom Photo has offered and I like it.

 

Gatorade Triathlon Training Series; Biking for Triathlon

Ever needed help with your biking technique?  watch this short clip as they outline the basic concepts which can turn your pedal mashing into efficient revolutions:

8 Day Countdown to Army Run

On Sunday September 18, 2011 - at 9:00 am,  I will be starting my first Half Marathon distance race with hopes of crossing the finishing line by 10:30 am.  The race has grown exponentially over the past few years and tens of thousands of dollars have been raised for charities such as Soldier On and Military Families Fund.  This run screams military through and through - A cannon will sound our start and the participants medals? Dog tags.  This run isn't just a race, its a place for the Canadian Military to show their thanks for our support.

....On to the race...  Below is the scenic course outline which is best explained in picture than the 20 plus lines of directions they posted on the Army Run site.

For my journey, there will be 6 aid stations in total with a portable washroom at each one.  The courses are very flat with minimal elevation so I will not have to worry about devastating hills!  

In addition to the run, there is an Army Run Expo located inside the Cartier Square Drill Hall on Friday Sept. 16 from 1pm-8pm and Saturday Sept. 17 from 9am-4pm.  This is free and open to the public!  Vendors at the Expo include:

Running Room
New Balance
Army News
CANEX
Commissionaires
Subway
SNC Lavalin PAE
Wreaths Across Canada
Soldier Fuel Canada
GoodLife Fitness
Du Tri and Run Ltd
BMO
Moral & Welfare (Soldier On & Military Families Fund)
Run N’ Fun
Dr Menard Consultant
Esprit de Corps Magazine
Canadian Chiropractic Association
One More Mile Apparel
Niagara Falls Marathon
National Defence Workplace Charitable Campaign
Leukemia Society of Canada
The Bear
iRun Magazine

If you are in the area, feel free to come out and support a great cause!  Or if you would like to register for the 5km or half marathon - Click here!

Tips to Improve Running Efficiency

Since the dawn of man, humans have had the innate ability to run. In primitive times, we would chase our prey down in packs. We became quite efficient at what we did best - speed on two limbs. Through the years, due to an increase in a sedentary lifestyle, we have began to loose touch with our limber ancestors. Every step we take seems to be our last because we expel too much energy. Just like a well tuned car, when everything is working right we get the best bang for our buck.  So how do we become more efficient in our running?  Read the following pointers which are sure to make your next run enjoyable and efficient!

Go Slow


Running is a discipline with one simple muscle pattern performed millions of times consecutively.  Therefore to work on proper running form you must go slower - but not too slow where your gait pattern seems unnatural.   Run at a comfortable pace (no gasping for air) and really think about your movements such as foot strike, hip flexion, a straight back, etc.  By performing this at a slower speed, your body will adapt this proper form when you increase your speed.  If you notice improper form - slow back down!  Practice makes perfect.

Force


Who says an endurance runner needs resistance training? I DO!  If you can increase the force your legs are capable of generating, you will decrease the amount of effort they will require to push off the ground.  In addition, if you can conserve energy with every stride you take, you will go faster.  By adding resistance training or complex plyometrics to your workout routine, you are sure to increase your running efficiency.

Cadence


Studies have shown that the most efficient runners tend to have a step cadence of about 90/minute (EX: their left foot contacts the ground 90 times per minute).  Why?  with an increased cadence, you spend less time in contact with the ground.  The more time you spend with one foot on the ground (ultimately a lower cadence), you can deplete your glycogen stores up to 50% faster.  This loss in energy will cause a deterioration in form, which may increase your overall energy expenditure.  Therefore, with a cadence around 90/min, you will be most efficient.

Stride Length


For long distance runners, the most efficient stride length is shorter than for athletes competing in 800m distances.  This is due to the fact that endurance runners rely on the aerobic system to keep us going while anerobic metabolism is the key focus for shorter distances.  By minimizing our hip flexion and not attempting to drive our knees high during each step, we can conserve energy.  Optimally, our knees should be ahead of our whole body slightly, which I will explain here...

Anterior Lean


By using gravity to your advantage, you can increase your running speed and efficiency.  By leaning forward slightly, you do not require your hip flexors to work as much, and your knee should be ahead of your chest slightly.  In addition, running is a form of jumping, therefore you are always falling forward.  By causing this controlled fall, you will be able to increase your speed and efficiency.

If you have any more tips, please feel free to add them in the comment section below!

Are you drinking TOO MUCH water?

This article will debunk a couple myths some people may have about water ingestion.   And you probably thought you could never get enough of the good stuff!


Nearly Half of Runners May Be Drinking Too Much During Races


ScienceDaily (2011-09-04) -- Nearly half of recreational runners may be drinking too much fluid during races, according to a new survey of runners.

70.3 Ironman in 2012 - Mont Tremblant perhaps?

Aside from the this years events, I still have one event that has been lurking in the back of my mind - the 70.3 Ironman.  I had told myself that this coming year I was to complete a Half Ironman with ambition to complete a full Ironman distance in 2013.  My problem was finding the right place to pursue this goal, but an option has opened up - Mont Tremblant.

This year, Mont Tremblant hosted their first ever Ironman event which took place this past August.  I had the pleasure of visiting the city weeks prior and I must say, it is a magnificent location.  The streets are always filled with outdoor enthusiasts taking in the scenery whether it be on a bike, running, or meandering through the countless trails.  For a place which is renowned for its great ski hill, it offers many activities for everyone during the summer months as well.

But as the name of the city implies, Mont Tremblant is littered with many hills.  While driving around, I cannot recall the amount of cyclists I say switching down the gears so that they could feasibly climb these never ending uphill battles.  By the time they reached the top, their legs were shaking and they relied on gravity for the descent.  Is this the feeling I want to have during the bike portion?  Lets dissect!

What does a Half Ironman consist of? A 1.2 mile Swim, 56 mile bike, and a 13.1 mile run.  This tally's up to an impressive 70.3 mile distance, which is incorporated into the events name - Ironman 70.3 Series.  Below are the course maps which are provided on the Ironman 70.3 Mont Tremblant website:

The swim and the run do not look as challenging as the bike course.  If you take a close look at the elevation change for the cycle portion, the total climb is 140 meters!  One climb alone is almost 100 meters in and of itself.  This is the only leg of the race I fear the most since I know the swim and run portions I will be able to tackle just fine.  Furthermore, to put another goal out there - if I was to finish this half ironman in a considerably fast pace - I could see myself qualifying for 70.3 Ironman Las Vegas... but I will have to devote lots of time over the winter to achieve such a reward.

Anyways, registration opens September 19th, 2011 - the day after my half marathon.  Hopefully by then I will have made my decision!  For more information on the event click here.

The Canadian 2011 - Sprint Duathlon

5:30 am wake up call after I had worked until 11pm the night prior.  I was exhausted and there was little gas in my system.  I managed to down 1.5 healthy cups of coffee and my ever popular pre-race meal of peanut butter on toast.  I had managed to scramble everything together the previous evening so all I had to do was get dressed and go to Mooney's Bay for the mornings festivities.

My race of choice today was the Sprint Duathlon - an event I had yet to compete in.  I thought what better way to break in my new bike which I had purchased at the end of June 2011 than to take it out for a race.  I hadn't had a bike since I was in high school, but my dream of completing an Ironman requires one.  What better way to test the waters with the Sprint Duathlon which consisted of a 2km run, 30 km bike, and topped off with another 5km run to the finish.

I got there eager to set up my transition zone as I was unfamiliar with the process, but I learned very quickly.  I put my bike up on the rack, towel on the ground, cleats were positioned perfectly, and water bottles in their holsters ready for action.  Hundreds of bikes lined the transition zone, owned by all the competitors taking part in 1 of the 17 events being hosted today.  I felt at home in the T-Zone, a place I will always want to chase to.

I felt great during the first run portion of the race, leading the pack of 87 people taking part in the duathlon.  I got the the transition zone first of the group, but my learning experience commenced then.  To be successful and fast in transitions, you should station your bike near the bike exit location.  2 men who followed me into the transition zone exited before me since their bikes were located nearest the exit.  Oh well, next time I will do better.

Secondly, I figured out just how poor of a cyclist I truly am.  These men were off like bullets, and left me in their dust.  I tried to keep up with them but I also wanted to finish the race alive.  During the bike course, I constantly got passed, which made me start contemplating if I should actually finish?  Whats the point....I came out strong and now am being left behind in everyone's dust.  What I forgot though was that the bike course was shared by all events at practically the same time.  I was not being passed by just duathletes, but also triathletes and potential iron distance competitors.  At one instance I almost talked myself into quitting, but I thought - I am here, I might as well finish.

I got back into the transition zone with my bike at my side, hung it up and threw my shoes on so quick I must have passed 5 athletes.  I thought to myself - I may be weak at biking but I can sure run with the best of them.  I passed 3 more athletes as I reached the 1 km marker, then another 4 more at the half way point.  I was really flying - well actually running fast but still, it was making up for my poor performance on the bike.

As I crossed the finish line I saw the time - 9:27am.  I had managed to finish in my time goal of 1 hour 30 minutes.  But just how fast was I in each leg of the race?  Here are the stats:

Total Time: 1:24:41.8
2km Run: 7:59 min - 3rd overall
30km Bike: 54:56 min, average 32.8km/hr - 12th overall
5km Run: 21:48 min - 3rd overall

These numbers go to show just where I need to improve - my bike. My transitions were flawless and I did not loose anytime there.  I also know that my legs felt great as I transitioned since I had practice this in training.  My mission over the winter is simple and I will do my very best to improve that aspect of my performance.

Thank you to Somersault Events for putting together such a successful event!  You guys really know what you are doing.