How chains are made?

A really cool look at how bike chains are made.

3 Flats....but IM #17 in the books

I was on my way to a 11:30ish Irondistance finish on Saturday but the 3 flat tires put an end to any thoughts of that goal time. I considered bailing but glad that I didn't. I think if you quit a race once (when you are physically able to continue) then it becomes easier to do so the next time. I don't want to start down that road.

Anyway, here's a brief report on my day.

Canadian Iron 226 - Ottawa (Sept. 4, 2010)

Swim - great for me 1:18:46. My right shoulder was messed up, and slowly made it's way back into its socket throughout the bike ride.

T1 - 8:00. Took wetsuit off at the beach, and made the long run to transition. Chilly conditions meant a bit more time in T1 to put on more gear.

Bike - On pace for 5:30-5:35, then had 3 flats (maybe if I carry less spares I'll have less flats? Hmm) - dreams of a PB was over. Rode the last tire on less than 20 psi (i checked later) for 11 km). Serious gale force winds almost blown off my bike at least half a dozen times. Suggestion to race organizers - mark the potholes! I snapped a piece of my aerobar off in addition to getting flat #1. I was not the only one as there were quite a few bottles at the side of the road at that spot. I really don't know how my wheels or fork didn't crack or how I avoided an "endo". That was not the only hole in the road either. Bike completed in 6:26:34. Below is a picture of me riding to the aid station on flat tire #1 (rear) hoping they had a real pump.



T2 - I looked at the time, and calculated that I could still bang out a better than 12:30 finish - even with my injured hamstring which was feeling quite decent. However, such an effort would have beaten me up for a finish time that would have meant not too much. So while my goal time was out of reach, I decided to wait for my buddy Ace and be his personal pace bunny to get him a PB - whether he liked it or not.

I chatted with Allan Chud (won his age group for the Iron 113) and Cindy Lewis (8th overall woman at Ironman Louisville last week) of Absolute Endurance for a while, then changed out in the open. Yes, public nudity! The change tents were blown apart with the crazy winds. Ace came in, I waited for him to change, then we headed out. I spent 19 minutes and 6 seconds in T2. Yeah baby!

Run - 5:35:35. Basically, I served as the "no walking" police, rather than a pacer. I'd allow walking through aid stations or to let heart rates to come down but that was it. The first 15-18 km was a struggle but once over that hurdle Ace was a machine. He got stronger and this is the way to do an Ironman run.



In the end, Ace ran a PB, and beat his previous Ironman time by over 90 minutes! That made my day and I'll always remember it. Especially when we approached the finish line and he refused to cross the line ahead of me. Being the classy guy that his is he said, "Either we finish together or you finish ahead of me." We were at a standstill a few metres from the finish and I am sure the spectators were wondering what was going on. Since he would not move an inch, I grabbed his arm and we crossed the line together. I am so glad I didn't quit because I would have missed this incredible experience and a memory to have for a lifetime. Ace - you rocked it today my friend. Prem - congrats on your finish too buddy.



Final time - 13:48:00

Final thoughts - Brutal conditions today. Many will say this is an "easy" course but I say no Ironman distance race is easy. You still have to cover the distance. Sure the potential for fast times is great with a flat course but this means you are pedaling the whole time, there is no time for rest or coasting down hills. This will take its toll during the run. In my experience these flat course also tend to have a lot wind (ie: today in Ottawa, last year too but not as bad as today, and at Ironman Arizona). A race course is as hard as you want to make it. Until next time, take care of yourselves and each other - sorry I could not resist the Jerry Springer reference.

PS: Major thanks to the best in-laws a guy can have. I truly hit the jackpot in that department. D & L - thanks for making the trip, and enduring the windy and chilly weather a little longer than expected. And I really didn't need a jacket out on the run, it was cold but we so called athletes don't feel the chill until we stop moving. Thanks for the concern though. BB - as usual you rule too!

See you at Lakeside or if you need a 2:15 (10 and 1) pace bunny at the Scotia Half, make sure to search me out.

Oh, and if you think my KFC thing is a joke, check out what I had for dinner last night.




Happy training and racing.
H

My favourite commerical

Review - Mizuno Nirvana 6 & Elixir 5

Mizuno Wave Nirvana 6 & Elixir 5 Review

Just Great Stuff

Kurt Kinetic Trainers - Best one I've tried

I got my hands on one and it is the best trainer I've ever used (besides the Computrainer but that is more than 4x the price). And their lifetime warranty is no joke either. I had an issue and got a replacement resistance unit within a week. Now you can see what is going on inside the unit.

Toronto Island Showdown

Not really, but we did run the first 10 minutes together.
Check out what happened here.

http://mysportsshooter.com/rogers-world/fantastic-%E2%80%93-part-2

A Real Family!

Read this:

A Real Family!

Heavy Rain on Mysportshooter

My post on Mysportshooter.com - Heavy Rain.

One more season of Friday Night Lights

Dexter - A definitive end?

A bit of info for fans of the show Dexter.

Jimmy and Drake - enjoy!

IMLP - 12:56

A full race report is upcoming but until then here is a quickie IMLP race report.


Swim – 1:22:04
Over 2600 people in the water, I got beat up, I did some beating up, did not swim in a straight line, my right shoulder popped but my full wetsuit helped keep it in and functional.

T1 – 10:47
Spent way too much time here. Cycling top zipper stuck. Got nice and lubed.

Bike – 6:46:47
Back did not hurt at all. Rode very easy. Avg hr 140's.

T2 – 8:19
Did a complete gear change. Lubed from top to bottom

Run – 4:28:11
Again, kept it totally in the 150-155 range. All manageable aerobic pace. Best run at an Ironman.

Final time – 12:56:08. Best at IMLP. Great note to end on.

The full report is here.
RH

TDF Stage 20 - July 25

The 2010 TDF comes to an end. Good luck to all at Ironman Lake Placid too.

TDF Stage 19 - July 24

A 52 km Individual TT. I love it. No one can hide here.

TDF Stage 18 - July 23

TDF Stage 17 - July 22

There is the second rest day today (July 21), then back to the action tomorrow. It's crunch time.

TDF Stage 16 - July 20

Contador explains himself for today

TDF Stage 15 - July 19

How crazy is this?

Chrissie Wellington is a legend. 8:19 at Roth yesterday. Wow!


http://triathlonmagazine.ca/2010/07/sections/news/new-world-record-at-challenge-roth/

TDF Stage 14 - July 18

TDF Stage 13 - July 17

TDF Stage 12 - July 16

TDF Stage 11 - July 15

TDF Stage 10 - July 14

TDF Stage 9 - July 13

Rest Day today (July 12). Stage 9 Resumes tomorrow.

Armstrong says he is done

After he struggled today and had his butt handed to him, Lance Armstrong says his Tour de France is "over."

http://hosted.ap.org/dynamic/stories/C/CYC_TOUR_DE_FRANCE?SITE=FLROC&SECTION=HOME&TEMPLATE=DEFAULT

TDF Stage 8 - July 11

TDF Stage 7 - July 10

TDF Stage 6 - July 9

TDF Stage 5 - July 8

TDF Stage 4 - July 7

I need this

TDF Stage 3 - July 6

TDF Stage 2 - July 5

TDF Stage 1 - July 4

Tour de France Prologue Map

The Tour de France begins tomorrow morning. Here is the map of the Prologue - 8.96 km TT
I'll be logging some serious TV time over the next month.






Course Summary
Course Distance Start Time
Prologue - (8.9 km) 6.0 Sat,
Stage 1 - Rotterdam to Bruxelles (223.5 km) 140.0 Sun,
Stage 2 - Bruxelles to Spa (201 km) 123.0 Mon,
Stage 3 - Wanze to Arenberg Porte du Hainaut (213 km) 132.0 Tue,
Stage 4 - Cambrais to Reims (153.5 km) 94.0 Wed,
Stage 5 - Epernay to Montargis (187.5 km) 115.0 Thu,
Stage 6 - Montargis to Gueugnon ( 227.5 km) 144.0 Fri,
Stage 7 - Tournus to Station des Rousses (165.5 km) 103.0 Sat,
Stage 8 - Station des Rousses to Morzine-Avoriaz (189 km) 117.0 Sun,
Stage 9 - Morzine-Avoriaz to Saint-Jean-de-Maurienne (204.5 km) 130.0 Tue,
Stage 10 - Chambery to Gap (174 km) 115.0 Wed,
Stage 11 - Sisteron to Bourg-les-Valence (184 km) 122.0 Thu,
Stage 12 - Bourg de Peage to Mende (210.5 km) 127.0 Fri,
Stage 13 - Rodez to Revel (196 km) 126.0 Sat,
Stage 14 - Revel to Ax 3 Domaines (184.5 km) 109.0 Sun,
Stage 15 - Pamiers to Bagneres de Luchon (187 km) 116.0 Mon,
Stage 16 - Bagneres de Luchon to Pau (199.5 km) 124.0 Tue,
Stage 17 - Pau to Cul du Tourmalet (174 km) 108.0 Thu,
Stage 18 - Salies de Bearn to Bordeaux (198 km) 122.0 Fri,
Stage 19 - Bordeaux to Pauillac (52 km) 32.0 Sat,
Stage 20 - Longjumeau to Paris Champs-Elysees (102.5 km) 46.0 Sun,

These stages have the following profiles:

1 prologue
9 flat stages
6 mountain stages and 3 summit finishes
4 medium mountain stages
1 individual time-trial stage (51 km)

Distinctive aspects of the race:

le Tourmalet climbed twice
a hint of the Classics and cobblestones
2 rest days
23 level 1, level 2 and highest level mountain passes

11 new stage towns:

Arenberg Porte du Hainaut, Bourg-de-Péage, Bourg-lès-Valence, Gueugnon, Longjumeau, Pamiers, Pauillac, Sisteron, Station des Rousses, Tournus, Wanze (Belgium)

Here or here

Two slightly different posts about my two thirds of a decent race at Welland this past weekend.

Not a great race by any means but it sure gave me an indication on what I need to work on.

http://www.teamrunningfree.com/blog/2010/06/28/welland-half-iron-heat-1-me-0/

http://mysportsshooter.com/rogers-world/you-can%E2%80%99t-always-get-what-you-want

Me on Infinit

Me talking to Darcy of Infinit Nutrition at MultiSport Canada's Woodstock race.
If you find it goofy (it is), I never claimed to be a TV spokesman.
No, they don't give me free Infinit, although they should.
Enjoy or be repulsed.

http://www.infinitloop.com/2010/06/multisport-canada-race-report-woodstock.html

The Greatest Duo of All Time

Also check out this. Awesome Stuff. This is REAL music.

http://www.livefromdarylshouse.com/index.php?page=ep31

Binbrook Race Report

Race: Binbrook Duathlon

Date: Sunday June 13, 2010.

Location: Binbrook Conservation Area - Hamilton, Ontario

Description: Duathlon (4.5 km run, 28 km bike, 4.5 km run)

Website: www.msctriathlon.com

After last weekend’s races and it’s resulting effect on my left soleus, the plan for today’s race was simple; run easy (keep the pace no faster than 5:00/km—running faster seems to generate mysterious injuries – I’ll save those efforts for ‘A’ races) and bike hard.

This race also marked for the first time in three years that I did not do both the Duathlon and the GT 12.9 race right after. I remember the pain of that 2nd race and I certainly did not miss it.

Binbrook Duathlon - Run 4.5km, Bike 28 Km, Run 4.6 Km

14th overall in 1:36:22. 4th M 40-44

1st run – 23:41

I love this run course because of the mixed terrain, but the rain made things a soggy mess. As I stated in the preamble, I just wanted to run easy. So I ran steady and enjoyed the course, puddles and all. I realized that there were a ton of fast runners; I would have my work cut out to catch them on the bike.

T1: 46 seconds. The fastest of the race – I will gladly take free speed.

Bike – 48:11 / 33.6 km/hr (6th best)

Having had an easier run, I hopped on the bike ready to give it my all. And despite a few moments of slacking, I simply hammered it out and tried to pass everyone in front of me, because I had no intention of running hard for the final 4.5 km. I was very happy with my bike ride. Just one fast triathlete (David Bedrosian) passed me. I averaged 215 watts – for this relatively flat course. Note: that the course was actually 28 km (not 27 as the results say) so everyone’s average speed is faster.

T2: 33 seconds. The fastest once again. It also means I get to run slower.

2nd run – 23:14

Again, I just set out to run steady and not destroy myself – I can’t afford to be super sore or injured since I’ve got many long workouts scheduled in the upcoming week. I fully expected to be passed by a bunch of people. All felt great until 1.5 km to go. I completely rolled my right ankle and heard a snap – I think it was from the gravel though; even the guy behind me heard it and was concerned. Aside from the initial trauma and immediate slowing of my pace, all felt good. There was no pain, so I soon got back up to the pace I had before and kept plugging away. Carlos Batista (a regular face in this series and a great guy) pulled up alongside and we had a nice chat for the final 1km. He joked about battling it out in a sprint finish but I said no thanks. And while I think I might have scared Carlos into thinking I might sprint by him, I had no intention (he is not in my age group) and just crossed the line comfortably, one second behind him.

After the race, I did a 45-minute cooldown run, and the ankle felt fine. However, as I write this (the day after the race), my right ankle is swollen and is in pain, and so is my right soleus. My left side is totally fine. This stuff never ends, I love getting older. At least I was able to be the fastest at something……transitions.

MultiSport Canada put on another great race in spite of the challenging conditions, and the Race to Conquer Cancer bike route making its way through the bike course. Kent “swim cap” Parkinson did another excellent job as race announcer.

Jordan Rapp talks about his accident

Nutrition review

Nutrition Review by me.

I tried it all. Still burning off those calories.
Enjoy.

MSC Radio

Powered by Podbean.com

My latest work

I am still busy as always on the writing front.

My latest work:

http://ironman.com/events/ironman70.3/florida70.3/roger-hospedales-reports-on-the-day-of-racing-in-orlando

http://mysportsshooter.com/main-posts/books-music-and-bikes

And of course the daily news at: http://triathlonmagazine.ca/

Watch what you eat, you don't want to have stomach issues like I've been having most of the day.

Have a great week!

Oh My Dog & Regis & Kelly

I got the book "Oh My Dog" this week and it is an excellent resource for dog owners.

It consolidates a ton of information about dogs in a concise package.

There is lots of great information about proper foods, the importance of brushing teeth, etc.

The author, Beth Ostrosky, was on Regis and Kelly yesterday to promote the book and this funny incident occurred.

Look 496 Info Video

Look 496 Hmmm

I love this bike. Very sweet indeed.

Whataburger

I love this place - Whataburger.

Fast food done right. Fresh, tasty, relatively cheap. Monster sized drinks too.

I had it 3 days in a row (single burger combo one day, double burger combos on the other days). I can't wait to get back to Texas.

My Sports Shoooter

Sorry for the lack of update for a while. Way too busy with my day job, other writing gigs, and of course trying to fit in some training in there.

But I did warn you a few months ago about this, and that I have a weekly blog here:


http://mysportsshooter.com/category/rogers-world

Not found on that blog is that I've signed up for the Run for the Toad 50 km race. I've always wanted to do this event - one of the best out there and is sold out every year. Will I have enough energy and motivation at that late part of the year (October)?? I will have just completed an Ironman, a few shorter races, and paced the the Scotia Half so we shall see. A 50 km trail run will surely be challenging. The drive back home and going to work the next day should be fun too.

Til next time.
H

Simple But Informative Aero Positioning Video

Running Free: Ajax location Grand Opening - April 10

Pay a visit, win some stuff, save some money, meet great people.

Click on this to find out more.


Don't forget about the Team Running Free Kick Off Party at the Hard Rock Cafe.



Register here. It is only $15.

Nutrition Advice for those who go long

Listen to this interview.
It gives long distance athletes some food for thought in regards to nutrition.

http://competitorradio.competitor.com/2010/03/asker-jeukendrup/

Here's some help for the mechanically challenged

The Story of Bottled Water

Consider running this 5km Race on September 12th

www.fergusonrun.org

I love this!

This video is awesome!
Thanks to Simon's Blog for this one.
To Simon - Congrats on the newborn.
Enjoy all!

The Aging Athlete from Andrew Mac on Vimeo.

R.I.P. Tom "T-Bone" Wolk

A splendid musician died a few days ago.

He played with one of my favourite artists (Hall & Oates) for 30 years, and he was brilliant.

Hall & Oates were supposed to perform tonight on Jimmy Fallon (with Wolk) but for obvious reasons they will not.

My thoughts and prayers go out to all of T-Bone's family and friends.

Bob Babbit with Alexander & Lieto

I listen to Babbit and Huddle's Competitor Radio Podcast and Babbit does another great job here. Enjoy!

PART 1


PART 2


PART 3


PART 4


PART 5

Canada & the USA

Vancouver 2010 Medal Standings

This guy rules!

Do him a solid and visit his website to leave a message of appreciation.

Lance TT Position

Lance Armstrong Rides -- powered by

Lance TT Position

Lance Armstrong Rides -- powered by

Doggie Inspiration

This is not my own unique content by any means, if fact, most of you might have seen this via the email "pass it on to a friend" train. However, I absolutely love this story. I remember seeing this dog on some talk show for a few minutes and it was quite cool. Enjoy!

This is 'Faith'

This dog was born on Christmas Eve in the year 2002.

He was born with 3 legs - 2 healthy hind legs and 1 abnormal front leg which had to be amputated.

He of course could not walk when he was born. Even his mother did not want him.



His first owner also did not think that he could survive and he was thinking of 'putting him to sleep'.

But then, his present owner, Jude Stringfellow, met him and wanted to take care of him. She became determined to teach and train this little dog to walk by himself.

She named him 'Faith'.



In the beginning, she put Faith on a surfboard to let him feel the movement. Later she used peanut butter on a spoon as a lure and reward for him for standing up and jumping around. Even the other dog at home encouraged him to walk..

Amazingly, only after 6 months, like a miracle, Faith learned to balance on his hind legs and to jump to move forward. After further training in the snow, he could now walk like a human being.



Faith loves to walk around now. No matter where he goes, he attracts people to him. He is fast becoming famous on the international scene and has appeared on various newspapers and TV shows. There is now a book entitled 'With a Little Faith' being published about him.

His present owner Jude Stringfellow has given up her teaching post and plans to take him around the world to preach that even without a perfect body, one can have a perfect soul'.















In life there are always undesirable things, so in order to feel better you just need to look at life from another direction.

I hope this message will bring fresh new ways of thinking to everyone and that everyone will appreciate and be thankful for each beautiful day. Faith is the continual demonstration of the strength and wonder of life.

I am not lazy

Really, I'm not!

As I stated many months ago, my activity on this blog will be reduced since you will be able to find my thoughts and other writing work elsewhere. I will be my best to post stuff here weekly but no guarantees.

You will find my work here:

Daily

http://triathlonmagazine.ca/

http://www.facebook.com/pages/Triathlon-Magazine-Canada/461928425103?ref=ts


Weekly

http://mysportsshooter.com/


And of course here as things pop up (race reports, product reviews, forum)

http://www.teamrunningfree.com/

Thanks for following, please continue to do so, and feel free to drop me an email at any time or inquire about coaching services. If I can't help you I will certainly refer you to someone who can.

Great Athlete Interviews & Insight - Part 1

Running Free Haiti Fundraiser

This is just a reminder that the Training for Solidarity happens TOMORROW.

Visit here fore more details.

I will be a 5:30/km pacer. The chill in the air might make me go faster.


By the way, make sure to see Race Across the Sky. There is one more showing in the Toronto and surrounding area. It reminds me of another great film.

WIcked Cycling Insight

http://www.versus.com/shows/winning-with-johan/

I couldn't embed the videos but check out this site for some cool behind the scenes look at pro tour cycling with the guru Johan Bruyneel.

A Great Way to Help Haiti

Click on the banner above for more details.

Haiti needs us now more then ever...

On Saturday, January 16th, 2010 a Canadian team of volunteers was to hold the second annual Marathon de la Soliderite road race in Haiti. This unique project was to bring a day of celebration to Cap Haitians in an effort to bolster community pride and awareness back home on the plight of the Haiti people. Hours before our team was to descend on Cap Haitian, the earthquake hit. Communications were spotty at first and we were asked to continue with our journey. As the news worsened we decided we would not fly in. We thought we would only deplete the limited resources available to Haitians by being there. Now is the time when international emergence forces are needed most to deliver immediate needs. Our team has decided to push forward with our long term sustainability projects because now more then ever Haiti needs our help.

Running Free and Runners Den, two independent southern Ontario running shops have decided to unite for our Haitian neighbours. On Saturday, January 30th we both will be holding simultaneous events in Toronto and Hamilton in an effort to raise funds for long term projects in Haiti. We are naming the event after what was to have been the Marathon de la Soliderite. HAITI – TRAINING FOR SOLIDARITY will be a day the running community to come together for an up to 20km training run in support of our friends in Haiti. This will be a “pay what you can” event. Running Free and Runners Den will provide the venue, commemorative bib’s, food and support on the course. Pace bunnies will be available to guide 10- 20km training runs at paces from 4:30/km up to 6:00/km. This will be a great opportunity to enjoy a paced training run and support this very worth while cause. Let show our neighbours to the south we are thinking of them in this time of need.

All donors will receive a commemorative bib #, sponsor goodies, coffee, refreshments and snacks. This is a “pay what you can” event. Donations can also be made by calling our Running Free Markham location at 905.477.7871.

Toronto Event
Saturday January 30, 2010 – 9:00am registration
# Palais Royal
# 1601 Lake Shore Boulevard West
# Toronto, Ontario, M6K 3C1
# www.palaisroyale.ca
(The Palais Royal has graciously donated their beautiful facility for this event without hesitation - We thank them for this incredibly honourable gesture)

Training run will take place on Toronto’s waterfront trail. Please email Nick Capra at missionhaiti@runningfree.com for more information.

Hamilton Event
Saturday January 30, 2010 – 9:00am registration
# Westdale High School (Main & Longwood)

Contador's Press Conference Today

Free Videos by Ustream.TV

SLS3, Cujo, and 80 on 8

Sorry for the tardiness. Busy with lots of magazine and newsletter stuff.

Here are a few things to check out.

1. My review of the SLS3 Compression Sleeves.


2. Cujo Retires
A great goalie, a great guy, and I still have and wear my Leafs - Cujo toque. It is my typical Ironman race morning and post race hat.


3. An 80 year old Canadian just ran 38 minutes and change at a 8km race. Is that wicked or what? That is my goal, being able to move that fast at 80. Heck at would love to go at that pace at an Ironman.

Til next time.

H

The Soloist - the real dudes

Just finally watched the film The Soloist.
Great performances by Downey Jr. and Foxx.
Catch it if you can.

Here are the real guys:


Watch CBS Videos Online

The Cove

See the film, and get moved to do something.
A truly incredible documentary.





As the film states at the end, this slaughter will continue "Unless We Stop It."

Text DOLPHIN to 44144

Check out these sites for more information:

TakePart.com/TheCove

http://www.thecovemovie.com/

It will be hard to top this post for the rest of 2010.

A glimpse into bike building

This is more of the paint and decal process.
Quite impressive how much work goes in just for this.

Team Canada - Men's Hockey Roster

The initial roster for the 2010 Olympics in Vancouver was announced a little while ago.

13 Forwards: Patrice Bergeron, Sidney Crosby (Alternate Captain), Ryan Getzlaf, Dany Heatley, Jarome Iginla (Alternate Captain), Patrick Marleau, Brendan Morrow, Rick Nash, Corey Perry, Mike Richards, Eric Staal, Joe Thornton, Jonathan Toews.

7 Defenceman: Dan Boyle, Drew Doughty, Duncan Keith, Scott Niedermayer (Captain), Chris Pronger (Alternate Captain), Brent Seabrook, Shea Weber.

3 Goalies: Martin Brodeur, Marc-Andre Fleury, Roberto Luongo.

Merry Christmas & Happy New Year

I hope you all had a great Christmas and wonderful family time. I also wish you all the best in 2010. May you achieve all your goals.

I decided to type this out as I sit on the couch and continue to gain weight, but get some much needed rest and relaxation. However, all of this sleep and inactivity is sure making me listless.

This was also a down week of training for me (I think I did 6 hrs), but I am right back at it tomorrow with a 90 minute bike ride.

By the way, go check out Avatar in 3D. It is one heck of a cinematic experience.

Finally, I just want to send a few quick thank you’s to some people and organizations that made this year my best ever.

In no particular order: My wife, family and friends (you Markham Tri crew dudes have taken things to a whole new level), Running Free (great store, great support, even better owners), John Salt & MultiSport Canada (the best race series period), Kevin Mackinnon (Triathlon Magazine Canada & Ironman.com) – huge influence and truly a super guy, Tony at Physiobility (got me back to racing after my Achilles surgery), Acid Zapper (give it a try it really works), Mike Cheliak - I don’t know what possessed you to give me a column on your site but I certainly appreciate it.

And of course all of you that regularly visit this blog. I hope still provide some entertainment and useful information. If not, you can always email me and ask questions (hosspro at hotmail dot com).

By the way, my coaching client list is quickly filling for 2010. If you wish to have me work with you please contact me ASAP. To make sure I give you the attention and services you need, I only work with a limited number of athletes each year.

Til 2010,

H

Macca on Lance

I can't totally disagree, but this is what will make Kona 2011 interesting for sure. I am sure the pro men will step up their game even more to make sure they are not embarassed.

MultiSport Canada 2009 Video

The MultiSport Canada 2009 - End of Year Video
By the Great Mike Cheliak


Find more videos like this on MultiSport Canada


I am in there somewhere.

Invictus

Saw the film Invictus earlier today. It is another excellent Clint Eastwood flim, and some great performances were turned in by Morgan Freeman and Matt Damon. It made me appreciate Nelson Mandela a whole lot more. It gives a great glimpse into what was going on in South Africa during that time, and from an interesting perspective (rugby).

Make sure to see it.

This poem played a role in providing inspiration in the film, and sections of it are quoted several times. I've included it below.

I think I will consult it from time to time for extra motivation.


Invictus

Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul.

William Ernest Henley

Fictional/Real Race Report

A funny look at a race report. It is scary how truthful it is though. Take note some of you. Race wheels and other items are not the answer to solve all problems. Work on the engine first then add the extra frills if you can afford them.

I don't want to give away all my secrets but for the cost of $0.00, you can practice your transitions and save a chunk of time -- likely more than you would with race wheels, aero helmet, etc. Race wheels are nice but per dollar spent, not the best value. Remember, work that engine first.

So just do the training, and have no excuses. Go hard or go home!

Enjoy!

2010 Training has begun

Last week, Ian at IMFIT.ca ran me through my start-up bike and bike fitness assessments. The numbers were fairly decent given I had used Sept-Nov. to gain weight, enjoy food and drink, and rarely engage in activities that resemble exercise. My VO2 max numbers were not outstanding (affected by increased body weight), but my aerobic base was good - pretty close to my best ever test numbers in May of 2008 (just days before my Achilles tendon rupture).

So with my training zones determined, on Monday, I officially started training for the 2010 season. I will be working with Ian this season, a relationship that goes back to 2005, but I took last year off took take a more relaxed approach to training.

OK! Relaxed meant taking it fairly easy and pain free - something I wanted to do as I returned from my Achilles surgery and subsequent recovery.

I knew things would be different this time around and in this first week, I can tell you that there are no wasted minutes in my training. It is so important to have the proper zones and thanks to my good aerobic base , my zones are making me work hard. For example, a zone 2 aerobic run for me would be 150-160. There is no coasting going on here.

So I am a bit sore right now and I haven't felt this since after my last race in mid-September. Training with a purpose and some kind of intensity will do that. I will also start back on Acid Zapper in a few weeks to test once again how the body feels. I regularly used it for 3 months and it worked well. I will confirm those finding again soon to see if I feel less soreness and if I experience performance improvements like increased bike wattage.

I still intend on posting here at least once each week - not promises though - but you are guaranteed to catch a weekly blog post here: http://mysportsshooter.com/category/rogers-world

Until next time
Happy training!
H

And there's more.....
A few hours after posting the above entry, I found this funny but real cause created by Ben Stiller. Check it out. Brilliant stuff.

Hello Kitty

Surprised Kitty @ Yahoo! Video