Back in the (Fizik) Saddle

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

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

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

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

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

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 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