Double J Blogs

Wetsuit Night at Foot Tools

2011-03-23T18:49:00.002-04:00

Wednesday April 13, 2011 at 6:30 pm, Foot Tools will be hosting a wetsuit night at their store in Burlington. Location and directions click here.

There will be special discounts on wetsuits, running shoes, easy laces etc. Free Body Glide to anyone who purchases a wetsuit. Swim hoodies and booties for cold water swimming will also be available. Light refreshments will also be served.

Steve Fleck from Nineteen Wetsuits will be on hand to discuss and assist with proper wetsuits fitting. He will have a demo fleet of suits to try on. Foot Tools has wetsuits for rent and for sale during the triathlon season. More info can be found here.

2011 Opportunities

2011-01-05T10:26:00.000-05:00

NRG Performance Coaching has some great opportunities to get you ready for the 2011 triathlon season. You do not have to be an NRG PT coached athlete to take advantage of these great opportunities.

Swim Clinic: 5 coaches on deck, personal video analysis. limited space available on Sun Jan 16, please email Nigel (nigel@nrgpt.com) if you would like to attend:

Details and Sign up form: http://www.nrgpt.com/hm/inside.php?id=313

Florida Training Camps: For those of you interested in getting away from the cold this winter we also still have a few spot available in our Florida Training Camp in Feb:

Details and Sign up form: http://www.nrgpt.com/hm/inside.php?sid=10&id=273

France Training Camp: There is also still have some space available for our training camp in Luchon France in May, for anyone interested in riding some of the biggest climbs of the Tour and getting in some great pre season training!

Details and Sign up form: http://www.nrgpt.com/hm/inside.php?sid=8&id=277

NRG PT is also now on Facebook! You can find us here: http://www.facebook.com/group.php?gid=16778362084#!/pages/NRG-Performance-Training/105247072869041

And the winner is...

2010-11-01T06:09:00.000-04:00

Ajay Kohli Proves He Can DO MORE!

October 20th, 2010, TORONTO, ON: For the last seven months 7SYSTEMS has been hosting the DO MORE Challenge: a test to see if proper micro and macro nutrition can improve training and recovery. Of the last of three finalists, Ajay Kohli, raced earlier this month and his incredible result earned him the title of the 2010 7SYSTEMS DO MORE Challenge winner.

Kohli competed in the Canadian Breast Cancer Foundation CIBC 5km Run for the Cure and finished in a time of 21:19. He not only exceeded the 7SYSTEMS DO MORE Challenge goal of a 7% improvement, but also shattered his personal goal of a 14% improvement. Kohli’s time this year improved upon his previous race time by 27%. This put Ajay ahead of the two other
finalists, who improved 9% and 5% respectively.

“Over the past year and a half I have shed over 75 lbs, made healthier lifestyle and dietary choices, and now I have improved my 5km race time by 27%,” said Kohli. “With the support of 7SYSTEMS and my coach JJ Neely, I have noticed that my training is more stable and that I’m stronger, leaner and faster!”

Kohli’s improvement is truly a remarkable story. Several years ago he made a pledge to become fit and healthy. He quit smoking, stopped drinking and started to watch what he ate and how he exercised. The 2009 Run for the Cure was one of his first attempts to test how his new lifestyle regime was working and he ran it in a time of 29:03.

Kohli was voted to be a DO MORE Challenge finalist along with two others, by hundreds of visitors to www.7SYSTEMS.ca. The three finalists all used 7SYSTEMS Endurance Sport Supplement for three months prior to their races and provided monthly updates at www.7SYSTEMS.ca about their training and progress. All three finalists saw significant improvements in their training and race day performance. Andrina Kelly improved 9% at the Multisport Canada’s Toronto Island Try-a-Tri and Luke Ehgoetz finished the Muskoka Half IronMan with a new personal best and a 5% improvement.

“Congratulations to Ajay and the lifestyle transformation he has made,” said Canadian Ironman champion and one of the founders of 7SYSTEMS Jasper Blake. “Our DO MORE Challenge was the perfect way to demonstrate how hard work, proper nutrition and the addition of micro-nutrient supplementation can help anyone, Olympian or weekend warrior, do more on race day and every day!”

Kohli will be receiving the DO MORE Challenge Grand Prize: six month personalized training program, a Nineteen Frequency wetsuit (retail value=$650), Running Free gift certificate, Ryder sunglasses, Signed print of Simon Whitfield’s photo finish at Des Moines 2009, and $100 coupon for INFINIT Nutrition.

The makers of 7SYSTEMS Endurance Sport Supplement believe that people who demand more from their body should demand more from their supplements. 7SYSTEMS Endurance Sport Supplement contains over 65 key ingredients. Tested by high performance athletes, including Olympic medalists and World Champions, 7SYSTEMS Endurance Sport Supplement
is being credited by many athletes as a factor in their success.

ABOUT 7SYSTEMS

7SYSTEMS Endurance Sport Supplement is manufactured by Douglas Laboratories; a well known and respected company that meets or exceeds Health Canada’s Good Manufacturing Practices in its operations and is one of only a few ISO certified nutritional supplement manufacturers in North America. Independent studies have shown Douglas Laboratories supplements to be among the top three in absorbability when compared to other products on the market.

For more information on the DO MORE Challenge please visit: www.7SYSTEMS.ca

- 30 -

For More Information:
Stacie Smith
Smith Communications
Stacie@smithcommunications.ca
(416) 910-8112

Greg's Ride 2010 - Milton

2010-09-06T21:04:00.003-04:00

Greg Stobbart Memorial Ride
Sunday, September 19th, 2010
Kelso Conservation Area,
5234 Kelso Road, Milton ON, L9T 2X7
Ride begins at 10am, rain or shine. Late registration opens at 8:30am.
Individual Fees (HST applies from July 1st, 2010):
$85.00 - Adults
$42.00 - Riders between the ages of 10 and 14
FREE - Children under 10
Family Fees (HST applies from July 1st, 2010):
$170 - Two adults per registration form, plus up to 4 children between the ages of 10 and 14. Adults must accompany the children on the ride.
Registration Now Open: Individual | Family
All proceeds go to support the Share the Road Cycling Coalition. Late registration opens at 8:30am (cash only please).
Greg's Ride includes:
Your ride(s) - well marked, with ride marshals, police presence and a short stop at the scene of Greg's accident; Ride distances of 30, 60 or 120 km.
A custom designed Share The Road Cycling jersey (Adults) or organic cotton T-shirt (Children)
Pre-ride refreshments and water along the route
Post ride BBQ
Other "goodies" in each rider's bag.
A chance to buy tickets to win a Aquila Road Bike!

More info here: http://www.sharetheroad.ca/greg-s-ride-2010-milton-p138075

Volunteers Needed

2010-08-25T13:10:00.001-04:00

A celebration of women in sport... with the beginner at heart
www.womenstriathlon.com

Volunteers are needed for the 13th Milton Women’s Triathlon on Sunday, Sept. 5, 2010.

Volunteers are the heart of every Non-Profit organization. In the past we, at OWTS, have been thankful for the dedication of our Volunteer community. Milton Marlins Swim Team, Milton Triathletes, Milton Masters Aquatic Club and many individuals have dedicated both a Saturday afternoon and Sunday morning to this event. Not only because that is the kind of community we have, but also because each person is touched by the enthusiasm, joy and pride that each of our grass roots athletes experience while participating. It is truly an inspiring experience to see these women, many of them first time athletes, complete a goal that, prior to summer 2010, they thought was beyond their reach. Many of our past participants have continued on to become Pro-Triathletes and still come back to enjoy the experience year after year. Lesley Grice - Pro Triathlete, new mom will return to the event that was her first triathlon.

If you want to be a part of this experience please contact me ASAP. You can be sure that WE NEED YOU.
Anna Morris - 905-691-5338 - abmorris@cogeco.ca or contact the OWTS website www.womenstriathlon.com

All proceeds from this event go to Girls Inc of North Halton, and a donation is made to the Milton Marlins Swim Team.
If you have a group of (15) or more adult volunteers that can dedicate themselves to a Saturday afternoon and Sunday morning, let me know. Donations to Athletic or Charity groups for dedicated, hard working volunteers are possible, contact me and we’ll talk!

Details:
Saturday, Sept 4, 2010:
Event Set up - time TBA, most likely 5pm - 7pm
Sunday, Sept 6, 2010:
Park entry at 6:30am, entry after 6:30am may require a Park Entry Fee that we will be unable to refund
Refreshments during the event and lunch afterwards provided
Expect to be in the park until 12Noon
Volunteers needed for Body Marking, Swim, Transition, Bike, Run, Finish Line

Hope to hear from you soon.
Thank you,
Anna Morris
OWTS Board Member

7 Systems Contest

2010-06-12T07:08:00.004-04:00

Last month 7SYSTEMS launched a contest for people to enter and to compete to improve their times from last year (by 7% or more) and prizes for those that do.

Now, it’s time to VOTE for the person you want to see as a finalist in the 7SYSTEMS DO MORE contest to see who can improve their race time by 7% over last year!

Eleven athletes, including friends Ajay Kohli and Deanna Solomon, believe they can DO MORE this season and are looking for a little help from 7SYSTEMS endurance sport supplement. All of the athlete stories are posted online and now it’s your job to vote for the athlete you believe can DO MORE. Simply log in at http://www.7systems.ca/?page_id=1746 and then read each athlete’s story, and VOTE.

7SYSTEMS endurance sport supplement contains over 60 key ingredients. Tested by high performance athletes, 7SYSTEMS is being credited by many athletes as a factor in their success. It simple terms, many athletes feel that 7SYSTEMS helps them DO MORE. Find our more at www.7systems.ca

What are you reading?

2010-05-11T11:37:00.004-04:00

A few months back our teacher-librarian thought it would be a great idea if we created photo posters that showed us reading so that we may inspire our students to read. So we each chose a book and then some of us dressed the part too. My book called Duck on a Bike, by David Shannon, it is one of my favorite read alouds that can be used at different grade levels. It is a story about a duck who sees a bike and decides to ride it through the farm. When the other animals see him they all have opinions of Duck riding the bike. But later, when more bikes become available, all the animals true feelings come out and they all decide to ride. Of course they have a blast, which reminds me of riding with my buddies. The illustrations are priceless and great to look at as the story is told. If you have young kids I highly recommend this book to share with them.

FORCE wins, No quarry to be developed!

2010-04-13T21:59:00.002-04:00

This is great news (read below)! Not often the community rallies and wins!!! Congrats to all those who have put forth a great effort. It was all worth it. I know I will benefit from the safer roadways.

For more information about the amazing organization that began in 2004 checkout the Friends Of Rural Communities and Environment

Here is the press release:

Our fight against the St. Mary's Cement quarry is finally over…..we won!!!

Province intervenes to prevent quarry development, Responds to community concern for groundwater conservation

April 13, 2010 --

Today the Minister of Municipal Affairs and Housing issued a Ministerial Zoning Order (MZO) under Section 47 of the Planning Act to freeze the zoning of 154 hectares of land in the former Town of Flamborough. As a result, St. Mary's Cement Inc. is prohibited from using these lands for a proposed major quarry development.

The MZO comes after concerns about the potential impact on groundwater raised by Hamilton City Council, the Halton Regional Council, local Medical officers of Health and countless citizens potentially impacted by the development.

"Today is a watershed day for our community and a fitting tribute to the enormous community-based leadership that articulated the case against the proposed St. Mary's Quarry so very well," said MPP Ted McMeekin."

With the MZO, the zoning on the land shall remain 'Rural and Conservation Management' in perpetuity and ONLY those uses consistent with this designated zoning will be permitted. This ensures the long-term protection of groundwater resources in this sensitive area.

"Our community came together and stood shoulder to shoulder in the fight to stop the quarry," said McMeekin. "In so doing we have not only protected the water resource we hold sacred but also the environmental heritage of this area."

The community-based opposition to the quarry was led by FORCE, Friends of the Rural Community and the Environment.

"This is a joyous day for our communities," said Graham Flint, Chair and Spokesperson for Friends of Rural Communities and the Environment (FORCE). "We thank Ted for his tireless efforts to champion our cause at the provincial level and applaud the McGuinty government for hearing and responding to the very real concerns of our local municipalities and citizens about this massive open pit mine proposal. Now our drinking water, the air we breathe, the fragile natural features in this area, our way of life and the roads we use to work, live and play will be protected."

"It's clear that at every stage of the fight to protect our community, FORCE has been a force to be reckoned with. FORCE was able to combine sound research with the ability to articulate the justness of their cause in a compelling manner. I am very proud of FORCE, its leader Graham Flint, and our entire community for the responsible way the battle on this critical issue has been waged," added McMeekin.

For further information contact

Ted McMeekin MPP 905-690-6552

7 Systems March 2010 - Athlete of the Month

2010-04-04T08:18:00.007-04:00

I was very surprized and honoured when I was informed that 7 Systems was going to feature me as Athlete of the Month in the their online magazine for March. To sign up for this free e-magazine, click here. Each DoMore eMag features; success stories, tips from coaches and pro's, nutrition news, community features, upcoming events and product news and specials.

Here is the article and picture that was included:

JJ Neely is the proud father of Hannah (6) and Calvin (3). With the help of his wife, Mary, he is able to balance life's priorities and do more. A full time elementary teacher, JJ shares his active lifestyle with his students by coaching a running club and taking students on bike hikes through the trails and parks of Mississauga.

As a former national level competitive swimmer he was enticed into the triathlon community by a friend. One day on a run with his friend, he expressed an interest in buying a big screen TV and was told to forget the TV and buy a bike. He took the advice and as he embraced the triathlon lifestyle, his eagerness to compete again grew and he soon found himself racing again. With two Ironman finishes and multiple 70.3 races on his resume, JJ also enjoys participating in local triathlons throughout Ontario. One of his greatest accomplishments so far, has been qualifying and participating in the 2008 70.3 World Championships is Clearwater, Florida.

JJ's commitment and enthusiasm for the sport continues to develop, as he is currently the President and Swim Coach for the Mississauga Triathlon Club and Kelso Open Water Swim Club. After becoming a Triathlon Canada Certified Coach, JJ created Focus in Training, a coaching company that allows him to share his knowledge, experience and love for triathlon with others.

JJ does more because he can. With the help of 7 SYSTEMS, he enjoys being a healthy role model for his children, students, athletes and friends. Looking to be faster after forty, this triathlete has his sights set on qualifying for the World Championships in the near future.

Nathan Speed Belt 4

2009-12-31T10:18:00.004-05:00

I have recently begun using a Nathan Speed Belt 4 hydration system and have been very impressed. This is a very versatile piece of equipment. It comes with four 10oz bottles and two pockets. An ideal piece of gear for walking, hiking, running or any outdoor activity. Use it with your dogs, kids or for yourself, it doesn’t matter the Speed Belt 4 is designed for multi-use.

The two pockets are quite different; one is an elasticized pouch that is separated into 2 sections with velcro, you can easily stash a cell phone, nutrition bars or gels, a music player or other bulky items you may need for your walk, hike, or run. An added cool feature is a hook that you can put your key(s) on that then remains inside the pouch for added protection. So when reaching in to pull out a gel you won’t fumble and lose your keys while still on the move. The second pocket has a zipper and has a slim design so it is a great place for your id, emergency money or to put wrappers when you are finished eating.

The actual belt has a very sturdy design. It has some elasticity to it however it is firm. My first thought was that it may not be too comfortable for running however it was quite the opposite. After a 90 minutes run I had no chafing and found that the bottles did not jiggle up and down. I actually was able to run without thinking that I was wearing the Speed Belt.I like the large size of the bottles (10 oz) which means longer running before re-filling. Also, it gives me the flexibility to carry 2, 3 or 4 bottles depending on the duration of my activity. The rubber nozzles work great when opening and closing while on the run. The best feature may be the bottle holders and how you access them. With the Speed Belt, it is a one handed withdraw and a one handed put back. This is awesome and I love it! No more breaking stride or slowing to get a drink. As I mentioned before the bottles do not bounce up and down and are very secure in the holders.

I really do enjoy my Nathan Speed Belt 4 hydration and it has already become an important piece of training equipment for me. If you are interested stop by your local Running Free store and check out the selection of Nathan products or shop online here.

Happy training.

Put them on your Christmas list

2009-11-12T20:31:00.003-05:00

Greetings. I want to give a shout out and an quick review of my Brand Champion Arm Warmers.

I ordered these in the back in July and had very little use for them during the summer months. However this fall I have found myself using them quite often; chilly morning trail runs, cool road bike rides, adventurous mountain bike rides and after work night runs. The fit is great, the elastic piping around the top sleeve holds them in place and does not irritate the skin. In fact, I don't even notice it while working out. The design is awesome, but so is all the Brand Champion clothing. The weight is perfect for fall and spring, I especially like the soft fleece feel to the inside while donning them. So when you making your list for the big guy in the red suit, be sure to add Sugoi Arm Warmers. You won't regret it.

Happy training.

Finding Time

2009-09-24T12:31:00.002-04:00

Obviously I am finding it hard to maintain a regular blog. I thought the summer would give me more time to get out some posts but that was busy with family and training. Then came back to school and 70.3 race week. After that I have had trouble finding time to sit down and write. It's not that I don't want to write a post it is just that there have been other things to do, especially with the fantastic weather we have had in September. I will post a 70.3 Muskoka race report in the near future because it was a great journey and there are many people to thank. In the meantime, I'm thinking of new goals and enjoying life.

Happy Training!

Face of a Champion

2009-07-09T11:37:00.006-04:00

Support two very important charities.

FROM WWW.SPORTZFOTO.com

Special Announcement: Limited Edition Signed Prints of "The Finish"
Starting today, in a partnership with sqwracing (Simon Whitfield).

SPORTZFOTO.com will be taking orders for limited edition signed prints of what is arguably one of the most exciting finishes in triathlon history.

This gallery quality 20" x 16" print of Simon's win at the 2009 Hy-Vee ITU Elite Cup, will be hand signed by Simon. Suitable for framing, this print captures the glory of a win after a battle between the top athletes in the sport.

By purchasing this print, you will not only receive an inspirational piece of art signed by a great champion, but you will be helping two deserving charities. All profits from the sales of these prints will be divided evenly between:

The Brain Tumor Fund of the Carolinas
and
KidSport Canada - Victoria Chapter

Orders will be accepted through 11:59 pm, (GMT-5) on July 22nd, 2009.

GO TO WWW.SPORTZFOTO.com OR sqwracing for all ordering instructions.

Happy Training

The Final Push

2009-06-30T14:21:00.004-04:00

Late last Fall, I decided to embark on a journey that is coming to a close this weekend. I entered into Triathlon Canada's Introduction to Competition Coaching Program. Only 13 individuals were able to start the process in November and I was very fortunate to grab the last spot thanks to a good friend's recommendation.

After 20 hours of classroom learning and discussion in November, we, the coaches, were left on our own to complete our first Case Study called Moovnot. It was about town that is out of shape and the new Mayor wants to change that. Thats where I fit in as I present the solutions with an Adult and Kids Triathlon program to have everyone swim, bike and run their way into shape.

After receiving the confirmation of passing the first Case Study, it was on to Part II. So early April, we met at OAT's Provincial Training Centre at the University of Guelph. For undetermined reasons we were now a group of seven. This was an exciting weekend as we were able to observe, discuss and partake in an organized training weekend with Provincial level athletes. See my blog post from April 6 to read my thoughts on that weekend. We were then sent on our way to complete Case Study 2 called Moovnow, where we had created a successful program and now it was time to move on. We had to create for a successful transition for the next coach as well as show various weeks of training from an annual plan. The toughest part was to create a logbook of workouts that happened over a 4 week period complete with anecdotal comments. To all the people out there who I coach in swimming, triathlon and one to one sessions, thanks for being my lab rats and allowing me to reflect on my coaching practices to become a more complete coach.

Then the email arrives, Evaluation Part 3 set for July 3 and 4. Of course it arrives with less than two weeks to go and that I am now partnered with 3 coaches whom I have not worked with. As I am in the final push to get things organized for my swim, bike, run and transition workouts, I look forward to sharing this final process with the other coaches and athletes. I plan on being prepared, offering my knowledge to the best of my ability and most importantly being myself. That's what got me to this point and that's what will make me successful in the end.

Happy Training.

Back in the (Fizik) Saddle

2009-06-23T21:37:00.002-04:00

I did it! I really did not know what to expect but overall I am happy. As i return to normal this week, my triathlon lifestyle is back.

It was NOT about watts, heart rate, cadence, or kms/hr. It WAS about getting outside and back in the (Fizik) saddle to do something I LOVE!

Yes, it was my first outdoor ride since my crash. Before I even left the house I informed my wife of my exact route of travel, checked my cell phone battery, packed my health card and hugged my kiddies. I pedaled away from home towards the open roads. Not the same roads I wiped out on but some other familiar roads that I knew would not have much traffic. The confidence that I once had as a cyclist had been shattered and I need to rebuild it, one ride at a time. So this ride was a lot about firsts. First time turning left, turning right, getting, changing gears, pushing the big ring, going down a hill and going fast. Sounds simple and it really is but from where I was 2 weeks ago, it was a big deal. It took almost a full hour before I felt comfortable again. The ride ended up being quite progressive as I got my legs turing the pedals. I still eased back into town, taking all the precautions necessary. The ride was a success and I got that "I love my bike" feeling again. As I came through the door, my family greeted me with a cheer and I proclaimed "Daddy didn't fall off his bike today" and I was greeted with more cheers, the best a Dad could get on Father's Day!

Happy Training

The Follow-Up Appointment

2009-06-16T19:36:00.004-04:00

Today was my follow-up appointment with the Oral Surgeon. Here is how it went:

DOC: Enters room and says "you look a lot better than last week"
ME: "Thanks"
DOC: Sees me reading a Bicycling magazine "I thought I told you to take up a new sport"
ME: "Never, actually I'm a triathlete, I swim, bike and run"
DOC: Hmmm "You should try golf"
ME: "Nope"
DOC: "Open as wide as you can then bite down", "ok that looks about right now for your physio exercises, open you mouth as wide as you can, 10 times and do that 6 times a day"
ME: "Thats it"
DOC: "Yes, we need to get that joint moving while the bone heals and break up any scar tissue forming"
ME: "Ok"
DOC: "I'll need to see you in a couple weeks and we will x-ray it again and make sure it is setting properly"
ME: "OK, ummm, just wondering when I can return to activity?"
DOC: "You on any pain medication?"
ME: "No"
DOC: "Then anytime"
ME: "So I can bike and run?"
DOC: "Yes, and biking may actually be easier on your jaw as the run could cause discomfort"
ME: "So I can run without causing any further damage just my pain tolerance?"
DOC: "Yes"
ME: "Can I swim too?"
DOC: "Yes'
ME: "In open water, like Kelso?"
DOC: "Yes"
ME: "No risk for infection, cause I finished the antibiotics?"
DOC: "No problem, that was preventative"
ME: "Ok"
DOC: "So you should be back to normal routines but stick with a soft diet, like soups, scrambled eggs and and pasta"
ME: "Ok"
DOC: "See you in a couple weeks"
ME: "Sounds good"

So guess what I did today? 40 minutes on the trainer followed by 20 minutes on the treadmill. I'm back!!!

Happy Training

Yin and Yang in my Triathlon Life

2009-06-10T08:53:00.007-04:00

Without question I have had a yin and yang week. So many good things happening and one unfortunate accident that will set me back for a little while. I want to focus on the positive but will recognize the negative.

I received exciting news from Sugoi on Thursday and found out that I was selected to be part of their BRAND CHAMPIONS TEAM. From the website "SUGOI has created a unique Brand Champion program which supports and encourages outstanding people who differ from your average athlete – those who set themselves apart from other athletes by their passion and commitment to push themselves to inspire others and to embody a motivating attitude, wherever they go." I am excited to be part of this program and look forward to wearing my Brand Champion swag in the near future.

I am thrilled this year to have 7 Systems, Running Free and Sugoi as my sponsors as I try to re-qualify for the 70.3 World Championships.

I added a couple new athletes into the mix on Friday. I added an athlete into my coaching program, who is eager to get active and balance training with family, work, etc. As well I had a great one-on-one swim coaching session with a new athlete. I look forward to working with both these new athletes as they add triathlon to their lifestyle.

The Kelso Open Water Swims have seen a revival this year and after out third week we are closing in on 70 participants. This makes me happy as I have tried to expand the participant list and make as many people as possible, aware of the great training opportunity Kelso presents. We have lots of people representing many training groups, clubs, and coaches. Here are the ones I know of; Milton Masters Aquatic Club, Milton Runners, Georgetown Runners, Mississauga Triathlon Club, Fletcher's Meadow Cross Trainers, NRG PT, Team Running Free.

As for my day at the lake on Saturday, I put together my best swim/bike/run combo of the year. I hopped into the lake for a 2000m swim, then I transitioned quickly and was off on my bike for a solo ride. I had a great loop planned, lots of hills, ideal for Muskoka Long Course. I felt great on the new bike, climbing, flats, cornering, descending so things were coming together. I pushed hard back into the parking lot so I could test my run legs. I hopped out and into my new pair of red Newtons and started running. I had a great controlled run and thought things are looking good for next weekend. This solid training day after a good training week, with a mid-week long ride and run. I figured a little extra bike milage and a tempo run off the bike on Sunday then it would be time to get race ready.

They say things can change in a heartbeat and that is pretty much exactly how it happened. I was out for a ride to warm up my legs and get a few extra km's on my new bike, before I headed out for a tempo run, when the rear tire slide completely out from under me as I rounded a turn that I have done 100 times before. The quick facts, I have 5 stitches in my upper lip, 7 stitches on my chin and a fractured jaw, that thankfully does not need wiring. I have a few other bumps and bruises along with some road rash. To be honest I am thankful that it was not any worse. I will train again in the next few weeks and will race again in another month. The worst part was having to face my kiddies and have them pick me up off the side of the road and deliver me to the hospital. With my time off I'm going to enjoy every minute with them because as I learned things can change very quickly. Hug your kiddies, EVERYDAY!

Happy Training

YMCA Corporate Challenge

2009-06-04T09:36:00.004-04:00

Continuing with my desire to try new things this year, I answered a last minute email request to join a team of Running Free athletes and complete in the YMCA Corporate Challenge on the CNE grounds. With less than 24 hours notice to prepare the only thing I had to worry about was getting my Team gear, however the gang at Running Free-Milton had that taken care of for me. My motivation for responding to the email request was because I wanted to meet some other Team Running Free members, support a great event with a great cause and try a new race distance. I can't remember ever running a 5km before so I thought it would be an good opportunity to test myself mid-week.

From the moment I arrived I felt VERY welcomed and part of the TEAM. Everything was very organized and I was very please with my decision to volunteer to join the team within the final 24 hours. In the past I haven't taken part in this type of event as I don't like to break from my "Type A" training plans, however I think I got more out of this opportunity than a whole weeks worth of training because I had FUN!!

I was selected to go first and that was fine with me. Not being sure what to expect I toed the line in the third row, in hindsight I think I should have gone up to the front row as the first 500 m were a little dicey trying not to step on people. The course was 2 loops of 2.5 km, and had lots of little nuances like, inclines, declines, hard and gentle turns. After blasting from the start I relaxed along the Lakeshore and got into my rhythm as I wanted to have a good strong finish. First lap was strong at about 9:30 and I was running well. Little did I know what was ahead. As I rounded the first bend I could see a crowd of walkers spread across the entire course. This was not fun as I had to dodge walkers who had no idea I was coming up from behind them. In and out, in and out, almost for the entire second lap, not good for running rhythm . I did get some space nearing the end of my loop and was able to have a little burst of finish line kick to end the race. Second loop was about 10:00 which I was a little disappointed in but knowing I had a little kick at the end was a good sign. My official 5 km time was 19:33 which I am very pleased with.

Final thoughts. I want to state that I had a TERRIFIC time at the YMCA Corporate Challenge. A special THANK YOU to Landon, Bob and Karen your kindness and camaraderie throughout the evening was extraordinary. I hope to swim, bike and/or run with each of you again real soon.

I look forward to my next event and opportunity to meet more members of Team Running Free.

Happy Training

Let the Front Wheel Roll

2009-05-20T20:54:00.003-04:00

That was FUN!! I'm just back from my first mountain bike ride on trails in about 6 years. I headed out to Kelso Conservation Area tonight. I took the bike trailer, that has been dragged behind my mountain bike for the last 2 summers, off and loaded up my car and Thule and then off I went. I was wondering how my bike would hold up but was determined to get a ride in. I parked in the upper lot and entered the park and began riding. It didn't take long at all to get my heart rate up as I hit the single track pretty quick. I felt a little awkward on the bike at first and wondered how the ride would evolve.

As I settled into the ride and had the initial excitement wear off, I was very glad to be on the trails again. I loved the challenge of some of the rocks and roots, the smell of the spring forest growing, the tight and twisty turns, the ramps, the pine needles and tough workout that the ride turned into. A few things I didn't enjoy were the descents, the lack of gears working properly on my old bike, the bugs (jeez, please come eat me) and the wear and tear on my wrists and lower back.

Usually I am very skeptical about partaking in events or sports that could hurt me and interrupt my training for triathlon, something that was installed in my head as a club swimming in the '80's. That being said a break from routine, power meters, hr monitors, gps' and drivers was very refreshing and I hope to do it again. I probably should be a little more careful and probably got lucky tonight that I didn't hit the deck.

This was a fun endeavor tonight and I'm glad I did it. As I mentioned early I hope do it again, in fact, I also hope to head back for some trail running too as it is a beautiful spot for that too. I live in a wonderful area for training, many diverse opportunities. I just need to remind myself and take a little extra time and get out there.

Happy Training

First Race of 2009

2009-05-09T13:43:00.003-04:00

I had a unique opportunity to be part of Team 7 Systems competing in the Sporting Life 10km. This was my first time doing the event and with over 12000 runners I think the organizers did a great job hosting this race. It is quite the course with almost 7km straight down Yonge St then a few turns that put you at Old Fork York for the finish.

I wasn't sure what to expect from myself since I have been basically running at one speed for the last 4 months as I try to increase my base miles. As usual my competitive side comes out in races and I gave it everything I had. Although it is a net downhill course I found it very difficult to get myself into a rhythm. There were a few slight inclines, flat spots included with all the down hill running. I started in the second corral and I tried to relax off the start for the first 3 kms (11:36) however I think I spent way too much energy going around people, next time I'll be sure to get in the first corral. The next 4 km (16:04) I was very steady and right where I wanted to be. The plan was at 7km, after we turned off Yonge St, was to take it up a level and push to the end with a strong finish. That did not happen as I painfully slugged my way to the line for the last 3 km (12:56). So I crossed the line at 40:33 and my tank on empty. I did not have a 6th gear on this day, could be due to the heavy volume training week that I had leading up to the race or maybe it was the lack of speed work. My guess is a combination of both and also being a little hot out of the gate. Overall, it was my fastest 10km and a good benchmark for my current training.

I enjoyed racing in green for Team 7 Systems and was happy to hear that the two 7 System teams came 1-2 in the Team category with 99 teams entered. Although my race didn't play into the mix for the points, my wife's race time (and personal best 46:47) was an important piece of the winning team. Woo Hoo Mary!

Now that I am fully recovered, run training will be a little different with more speed play to get ready for race season. Next race, Milton Sprint Triathlon, May 31.

Happy Training!

2009 Kelso Open Water Swimming

2009-05-08T07:35:00.002-04:00

2009 APPLICATION FORM
KELSO OPEN WATER SWIMMING
Kelso Conservation Area
http://www.hrca.on.ca/ShowCategory.cfm?subCatID=1085

The following explains the times available for swimming, the cost and registration. This swimming opportunity is available and open to anyone and is being hosted by the Milton Triathletes and Mississauga Triathlon Club.

Swim Schedule:
Sunday: 8:30 a.m.-10:00a.m. May 24 – NOTE 1 time only due to Dragon Boat races
Saturdays: 8:30 a.m.-10:00a.m. May 30 through September 5, 14 swims.
Thursdays: 6:15 p.m.-8:p.m. June 11 through September 3, 12 swims.
DO NOT ENTER WATER UNTIL LIFEGUARDS ARE PRESENT
YOU MUST ENTER AND EXIT THE LAKE THROUGH LIFEGUARD CONTROL
If for any reason you have to exit the lake at a different exit you must check in with lifeguard control to advise your safety.
Cost:
Swim fees are $95 for entire session (29 swims). Cash or Cheque payable to Milton Triathletes,
Payment and registration:
YOU MUST BE A MEMBER OF OAT TO REGISTER TO SWIM
OAT registration forms are available on line at www.triathlonontario.com
Registration: 2 Options
1. Bring your OAT card and this registration form to Kelso on Sunday May 24, Saturday May 30, June 6 or Thursday June 11.
2. Mail to J.J. Neely, 881 Trudeau Drive, Milton ON L9T5T6
Questions?
J.J. Neely - 905-875-4050 – jjneely@sympatico.ca

Water Quality  The Kelso beach has been closed only twice - very briefly - due to unacceptable water test results since 1996. This is due primarily to improvements to area septic systems and also the installation of a bird screen in the beach area.

ATHLETE WAIVER AND RELEASE
In consideration of the acceptance of this application, I for myself, my executors, administrators and assigns, do hereby release and discharge the Milton Triathletes and the Mississauga Triathlon Club, from all claims and damages, demands and actions whatsoever in any manner arising or growing out of my participation in this activity. I attest and verify that I have full knowledge of the risks involved in this event and I am physically fit and sufficiently trained to participate.

Signature __________________________ Date ________________

Name: Phone:

OAT #: e-mail:

Address

Informative and Inspirational

2009-04-06T14:25:00.007-04:00

This past weekend was one of the most informative and inspirational weekends that I have had in triathlon and it did not involve any swimming, biking or running by myself. I spent this past weekend at the Provincial Triathlon Centre, located at the University of Guelph. I was there to complete my Intro to Competition Part 2 Coaching Certification and was not anticipating such an amazing weekend.

When I first arrived I was surprised that our group of coaches in training, dropped down to 7 from 13. We were all pretty eager and spent most of the weekend equally participating in discussions and activities put forth from our instructor. We were very fortunate to have the head coach of the Centre, Craig Taylor, fill in at the last minute. He was awesome because he let us talk things out and then added his thoughts when we asked or when it was required. His knowledge, expertise and energy about coaching triathletes is superior to anyone I have ever known in the sport. He lives and breathes triathlon everyday as he works with the elite and developmental junior triathletes of Ontario.

We were fortunate to be on course the same weekend as one of the PTC Training Days, which had approximately 30 young athletes participating. We were able to visit swim and bike workouts and see what some of the athletes and coaches were doing in their various groups. But what was really cool is how we were able to be part of the day as well. We created and delivered a run workout to 11 athletes ranging from 12-15 years of age. It was awesome to see how engaged and motivated the athletes were. We made a few mistakes in our workout but overall it went quite well. The beauty of coaching is reflecting on what just happened and then figuring out what you would change for the next time. Considering there were seven of us and our instructor we had some lively discussions surrounding the workouts that we saw and delivered.

So what did I learn? Many things but also I was reminded of few things I already knew I just had not pull them out for a while. For example kids love games and challenges. Motivated kids are sponges and will soak up everything you throw at them. Also triathlon is a sport where many coaches take a different approach to training and that's acceptable as long as you can support your beliefs and say "in my opinion...". The foundation of any physical activity or outing with children, whether they are athletes or students, is that safety comes first. After that, in athletic endeavors, everything is based around the core of the body and what is does while the actions are taking place. Many times our focus as coaches is to look at the components or appendages (arms and legs) to identify and correct error but most likely the core is the problem and something there has led to the problem. It is these final points about core that I have taken away from the weekend. Now I'll have to apply this new knowledge to my programming and see if my outcomes change.

Next step is to transfer my excitement, from this past weekend, into case study number 2, which I need to start on immediately, to make sure I am ready for part 3 in July. Where I will deliver 3 workouts to the provincial athletes at their summer camp in Collingwood.

The weekend went equally well for my wife, who completed her first 10 Mile running race, the Spring 10 Miler , on a tough course at Angus Glen Golf Club, which saw here place 4th in her age group. Woot Woot!

Happy Training!

Good Intentions and Observations at Mickey's House

2009-03-24T19:46:00.003-04:00

Just returned from one of the greatest places in North America, Walt Disney World in Florida. Our kids, 5 & 2, were totally amazing and so much fun. As parents we lived through them and their excitement as they discovered the magical world of Disney. Grammy and Poppa tagged along for the ride and were a big help in managing the kiddies and stress levels. They had a blast and I am so grateful that they were willing and able to join us.

It was a bit of a catch 22 as no training occurred during the trip. With our kids being early risers, the early morning run was not an option and by the time the end of the day hit, there was nothing left in my legs to go for a run. My original intention was to get quick little 30 minute runs maybe not everyday but 4 out of 6 was doable, so I thought. After walking around from 8:30 am-7:30 pm, carrying the family backpack, occasionally pushing the stroller and frequently carrying/picking up one of the two 40lb kiddies, there was nothing but lead in my legs at the end of the day. It did not take long to figure out my plan was a bust. After Day 1, I concluded that running was out of the question during the trip. I had a great training week leading into the trip so I was content with making the best of the trip for the kiddies and that there would be plenty of days to train ahead. Instead I focused on eating as best I could and ensured that I stayed hydrated.

I had a few interesting observations about the trip that I would like to share. Americans love soda pop, everywhere we went pop pop and more pop. Flavors I had never even heard or seen before. Also, free refills and the wait staff do not hesitate to bring you another full glass when your cup gets close to being empty. With soda pop being everywhere it was very difficult to find a good cup of coffee. The coffee we did find was weak and tasteless. You would think Disney would have sold out and had a deal with Starbucks to serve coffee but I guess the Coca Cola company won out. Two very disappointing points coming up. I was amazed, shocked, and embarrassed at how some (too many) parents talk to their children. The yelling, demands, and vocabulary directed towards kids under 10 was completely unacceptable. I was close to stepping in once but decided to remember the moment and focus on having fun and enjoying my kids during this wonderful time. The other negative that was very apparent was the number of grossly overweight adults and kids. But to go back to my first pint I guess if you are drinking that much soda pop, you are bound to gain weight. The health care system will definitely go into overdrive with the next few generations. The funny thing is that there were many many healthy options at all the meals, especially for kiddies. One dinner Hannah had a plate of green beans and baby carrots, strawberry yogurt with real berries and a piece of salmon over a bed of wild rice, it looked so good we all wanted to order it too. A final point about Disney, it is an amazing enterprise. The marketing of the movies and characters is very obvious to many on a daily basis however after spending 6 days on the property it is amazing how ALL the little things are taken care of. My only explanation for this is that it is such an attractive place to work that they attract the best people and when they have an idea, the money is in the bank so they can do it.

All in all I would highly recommend a trip to visit Mickey's house, with or without kids. It is one of the happiest places on earth and a place where you can forget about the real world. As for now back to reality.

Happy training.

PS Leave your cell phone in the hotel safety deposit box, you'll have a much better experience and you won't miss it.

PSS Thanks to Jerry Seinfeld who made wearing running shoes popular because without them, my feet and legs would have been toast.

Good Advice

2009-03-08T19:10:00.004-04:00

Well 3 times a year things go a little crazy for about 10 days. With my wife and I both being teachers, you can guess that time of year, if not, it is report cards. It is a funny deadline that sneaks up on me, not my wife though, who is ultra organized. In the past I have trained super hard leading into the madness and then tried to take a recovery week during the week of the deadline to work things out. I have tried a recovery week before hand, of course to get an early start. Nothing has really worked out favorably as I usually get sick or miss a few days of training. I am really trying this year to be very consistent and patient with my training so I finally followed some of my own advice that I have given to other during stressful times. Short workouts completed before the stress and fatigue come later in the day.

So the past 10 days have been unbelievable, I, of course had my report cards and IEP's due to the office. I had my Triathlon Canada, Intro to Comp, case study due. My wife had an early season race. I took a job on the side, hardwood flooring, and we put some stuff up on craigslist to help cover some upcoming expenses. All these together with what is an already full week of teaching, coaching, training, kiddie programs, and the weekly chores that all families have. So the questions lingered. Am I going to get run down and sick? Am I going to miss a few days of training? Well, I think I can answer them right now as the madness is now over. First I have to thank my wife who is wonderful and organizes our house and kids with great love and detail. Did I get sick? No. Did I miss any days of training? No.

I gotta say I feel really good right now. In the past 10 days I swam 4 times and ran 10 times. I did let the dust settle on my bike for the week but there will be plenty of time for riding in the near future, as most of the snow has melted. I maintained my early morning swim workouts, but took a little off the gas pedal in each practice. On the other days I hit the road or treadmill for early morning runs. The goal of these runs was to feel good and energized for the day that was ahead. Most of my runs were between 30-40 minutes, which was perfect. A few days I ran in the evening to clear my head. I gotta say I give people good advice. This plan worked perfectly. Knowing that I was limited in time was good and I was happy with 30-40 minute runs because I was running! Working out early was key as it allowed a sense of calm to fall over me knowing that I had a workout in the bank for that day and I wasn't dreading what lay ahead or feeling guilty for skipping a workout.

With the weight lifted off my shoulders, for now. I have planned a productive week of workouts and am looking forward to pushing a little bit on the gas pedal again. So,with the next set of reports not due until June, I think I can say I know my workout plan now and probably should write it in now and set up a reminder to review this blog in late May.

Happy training.

Here we go

2009-02-25T19:33:00.000-05:00

Here we go. I'm going to try and have fun with this. I plan on sharing my experiences as a dad, triathlete, teacher, friend, coach and husband. I'm trying new things in 2009 to mix things up a bit. Stay tuned.

I am basically doing one of my classic work avoidance tactics, starting something new when I have report cards to write and a case study to finish.

So I taught my first triathlon spinning class this morning. I was way more nervous than I had anticipated. Not a very good night sleep as I had many thoughts roaming through my head. However I knew I was prepared and my workout was solid - Big Ring power based. I arrived early and got things set up, damn stereo turned out to be the biggest challenge. I just plugged in my Ipod and put it on shuffle, however in the future I would like to try and sync the music with the sets. I had only about 9 other people show up for the class which didn't bother me however a few buddies would have been nice to get feedback from. I'm sure word will travel through the grape vine about my workout. I wasn't sure if I talked too much or if the info I gave was very good but everyone was working really hard. I had a moment of panic about 20 minutes in when my front derailler was suck in the big ring. I took it in stride and the next time the set went to the small ring so did my derailler, go figure. I did notice my HR was a little higher than normal, I think it was because I was talking so much instead of just burying my head. I also realized that 1 minute rest goes by real fast when you are trying to explain what set comes next. As we finished up I thanked everyone for waking up with me and more than a few of them started clapping their hands. So I guess it was a good workout. I got a good workout in too and then followed it up with a solid progressive 1 hour run of 12km tonight. I am tired tonight and will take it easy for the rest of the evening. Back to the pool for a swim workout in the morning.