First post of 2014

Wow! I didn't realize it was so long since I wrote something on this good ole blog. Sorry about that but my extra time has been dedicated to coaching a great group of athletes as part of Ignition Fitness.

It has been a great experience so far. I am excited to see what the 2014 race season brings, and I look forward to seeing some incredible performances.

For my own racing, I look to get back on track this year after getting over a few injuries.

At this time of year, I know a lot of folks are in new year's resolution mode and are looking to drop a few pounds. Here are a few videos with some tips to consider.






I've been reading Vinnie Tortorich's book - Fitness Confidential and it is a great read. Lots of interesting points in there. Whatever you do, make sure you do your research and to make the decision that's right for you.

Until next time.
RH

Please help the Phillipines

My thoughts and prayers go out to all of the victims of the Philippine Typhoon disaster.

There are number of organizations doing essential relief work and one of those is Doctors Without Borders.




Please consider making a donation to Doctors Without Borders or any other organization like the Canadian Red Cross, or the Archdiocese of Toronto.

The people of the Philippines need your help and every little bit helps.

And for you Ironman folk, they too are doing something pretty cool. Buy this T-shirt from them and all proceeds go towards the needy families of the disaster.

You can also just make a straight donation as well.

Whatever you decide to do, just try to help in any way you can. The devastation is immense.

I'd love to give this a try

I love this stuff. It sure looks cool but I lack the bravery to ride anywhere close to this ever again.
No room for error when riding like this.

THE MAN Retires

Most refer to Dave Scott as being "The Man" but as far as I am concerned, Simon Whitfield is THE MAN.

Canadian Triathlon legend Simon Whitfield retired from pro triathlon today.

I will try and put something more significant together later about Simon but until then I offer this:

Simon's gold medal performance amped up triathlon in Canada to a whole new level. Participation numbers skyrocketed (especially at the Kids of Steel level) and the amount of race increased Canada-wide. His legacy lives today and the impact of his influence can be seen in our next breed of Canadian Olympic hopefuls. Something tells me that even though he is retired he'll still have a strong influence Canadian triathlon - he better be if anyone wants to excel at the elite level.

I still get the chills when I watch this.



Enjoy Daddy time Simon!

The 2014 Ignition Fitness Ambassador Team

If you want to take your fitness and racing to the next level, you might want to consider applying for the Ignition Fitness Ambassador Team for 2014. For all the details of the 2014 program, check out this page that explains everything, or click here to apply. You can also check out the 2013 Ambassador Team Alumni by visiting the 2013 Team page.

Excited to be with Ignition Fitness

It's been in the works for a little while but I am now offering my coaching services via Ignition Fitness.

Head Coach Tommy Ferris is a great guy and I am excited to be working with him and the rest of the Ignition Fitness crew.

Check out My Official Ignition Fitness Page.

Running Free - Donate your unwanted shoes / Backpack sale

Special Immediate Need Shoe Drive on Thursday September 5th to Sunday September 8th, 2014.

ALL Running Free locations will be accepting gently used, unwanted footwear. The goal is to collect as many pairs of shoes by Sunday September 8th as possible.

Check this page for updates and further details as they are announced:
www.runningfree.com/content/recycle/

And there's a big 50% off The North Face Backpack sale just in time for the return to school.


I hope you can help out and bring in your unwanted shoes. Every little bit makes a difference.

If you shop at Running Free during your stop in to drop off the shoes, make sure to use code 11296 to save a few $$.

Special Immediate Need Shoe Drive on Thursday September 5th to Sunday September 8th, 2014 at ALL Running Free locations.
- See more at: http://www.runningfree.com/content/recycle/#sthash.DDFeN2lJ.dpuf

Special Immediate Need Shoe Drive on Thursday September 5th to Sunday September 8th, 2014 at ALL Running Free locations. - See more at: http://www.runningfree.com/content/recycle/#sthash.DDFeN2lJ.d

Ironman #21 in the books at Ironman Mont-Tremblant 2013

The short:

I was not in Ironman race shape and should not have raced but that has never stopped me before. I’ve got an injured foot, and a virus wiped out training for the month of July. I just needed to complete the race in order to fulfill requirements to apply for the Legacy program. Mission accomplished. I raced easy and totally enjoyed my time out there. Race recon done and hopefully I will be healthy and ready to go next time I step on the Ironman start line.

The long & I mean long:

I surely didn't set any pb's on this day, but this day wasn't about that. My 21st Ironman race at Mont-Tremblant was my most enjoyable Ironman race experience for a variety of reasons.

First of all, Ironman Mont-Tremblant is the best location for an Ironman race. This town rolled out the red carpet (literally and figuratively) for the athlete and their families. Whatever you might think of, they had it. The service was top notch in the hotel I stayed at and at the shops in town. You felt their appreciation for being there to spend your tourism dollars. They had activities to keep families busy while we athletes did our thing. They've basically taken the best of every Ironman race around the World and brought it to Mont-Tremblant. Kudos to race director Dominique Piché, Marc Roy, and the rest of their staff and volunteers for creating a first class experience. I will be back.

You should not hesitate on registering for this race. If there is one negative, it is the cost. Everything costs a bit more since it is a tourist resort and due to extra taxes. The cost of eating out or shopping in the village is notably expensive. However, most accommodations have some sort of kitchen so you can do your own food preparation or visit the local grocer for ready-made foods.

Second, were the people of the Markham Tri. This little unofficial club has some of the best people you'll ever meet. It was an absolute pleasure to hang out with everyone all race weekend. They are also a passionate and motivated bunch of athletes that continue to raise the bar each year. And while some had outstanding races, and some did not have the day they wanted, everyone supported each other out on the course and after.

Plus, those who did not race, made the trip to Mont-Tremblant to volunteer and support all the racers (Ace, Brian, Cat, Rom, Wil, Gibs, and Troy – thanks for taking my bike up the hill after the race even though I wanted to ride it). Not to mention the great support also offered by everyone's families – and the dinner put on by the Asadi and Waung Families. Thanks a ton! Unfortunately the weekend had to come to an end. Sorry if I missed anyone.

Third, were four very special athletes who entrusted their faith in me to guide them through this Ironman journey. I admire and treasure their dedication, desire, and friendship. And I was proud that they took their training to peak levels and entered race day with the opportunity to achieve great things. Congrats to Sue, Lindsay, Kevin, and Jason. And while some of you had a great day, and some of you didn’t, you all finished what you started and will return next time even stronger. I am sure of that. Thanks to you all for helping trigger my move to Ignition Fitness.

Fourth was the race itself. I needed to complete the race in order to be eligible to apply for the Legacy program to hopefully get to Kona. However, an injured foot put serious doubt into that plan. Thankfully, things came around where I could finally start light running in March - so I knew I could at least walk the marathon if I had to.

I was hopeful that I could post a decent time if my foot progressed as it did but I still could only manage runs of less than one hour. If my foot felt good I ran for whatever duration I could (typically 20-40 min), if not I didn't run at all or started the run and just walked back home. All looked good until a virus floored me for the month of July. I've never been sick for so long. I managed to make it out for 2 long rides, one at the end of the first week of being sick which I knew it would knock me right back into full on sickness and it did. The second ride took place at the end of July where I finally beat the virus.

At best, the rides would make race day less painful. All functional bike fitness was gone. In June, I was maintaining close to 200w aerobically, now I was maintaining 140-150w at the same heart rates. As for the running, I finally managed my longest run of 1 hr 50 min run 17 days before race day. That was also done to make sure my legs wouldn't take a total beating on race day, and to see how the foot would react to a run that long. It seemed okay, but I knew it was close to the limit.

The day before leaving for Mont-Tremblant I finally got an appointment with a Specialist (close to one year post-injury). He ordered a CT scan, gave me some anti-inflammatories, and among other things he recommended water running to ease me back into running. I said thanks for that but I will be doing an Ironman in a few days. We had a chuckle but I told him my plan was to just get through it and not torture myself. He agreed that would be fine.

Race day

Swim - 1:36:31

My shoulder has dislocated for the last few Ironman swims, and at the Welland half. My only swim this year was at Welland, so I was easily expecting a 1:42-1:50 swim so clocking 1:36 was fine by me and my shoulder felt decent. Maybe Brian Bennett’s ART assistance the day before did some magic.

T1 - The long run to transition in bare feet was not kind to my foot. A stabbing pain with each step can best describe what I felt all along that red carpet. I could only hope it would go away during the bike.

I did an efficient change, and would have clocked a 7-8 min transition time but when I reached my bike I discovered a rear flat tire. Thankfully, tech support near the bike exit helped me out. Then as we were putting back on the wheel the axel of the Powertap wheel fell out. Yikes! They took care of that too, and what felt like an eternity took a total of 20:24.

Bike – 6:43:46 with 2 pee breaks. 145 avg hr, 151w avg power.

My plan was to ride easy and maintain a mid 140's heart rate. I felt no desire to break from that to make up for the lost time due to the mechanicals. With no time goals, truly enjoyed the ride. Even with that nasty last 20 km section of the course at the end of each 90 km loop – beware! The ride seems mostly easy up until that point and I was thankful to have the compact gearing on my Litespeed Saber. The winds also picked up big time during the second loop and that took a toll on a lot of people. With me taking it easy, increasing the effort to combat that wind was not a problem, and I continually passed riders into that wind and especially on the flat sections. I still behaved with my heart rate plan and kept that going with the hills. I must warn of the crosswinds you'll face, especially when flying down the descents on the course with deep profile wheels.

Run/Walk/Crawl/Limp/Roll/Moonwalk – 7:02:52. No need to add lame stats here.

I made a promise to myself that I would run unless something prevented me from doing so. I exited transition and stopped to kiss my daughter and chat with our MTG supporters to get updates on everyone. After a few minutes, off I went and running felt fine. Just after the 3km mark, I felt a sharp stabbing pain in my Achilles, the same one I ruptured a few years ago. This threw in a huge scare to me since it could jeopardize my chances of finishing. I did not want to snap it again and try to get through 39 km on one leg. So I immediately started walking. I tried a little jog a few kilometres later and there was still the some pain so the walking continued. I tried running again at 8km and all felt good so I did the Ironman shuffle right back into town and kept it going until my quads gave out due to lack of run fitness or my foot pain kicked in big time.

I walked the rest of the way, cheered on everyone I recognized, and hooked up Ed with 1 km to go (a friend from the Markham Tri who I knew was coming from behind). We started the swim together, and joked during the week that we’d finish in 16:59 together. We were one hour off from that prediction but we had fun during that final kilometre and had the finish chute to ourselves. Mike Reilly pumped up the crowd, Ed declined a dance routine finish, so I did some kind of moonwalk type deal with a turnaround jump across the finish line where we were greeted by a throng Markham Tri crew who volunteered as finish line catchers. They took care of us and capped off a very enjoyable day and Ironman finish #21. Legacy program here I come. Thanks to my wife and daughter for dealing with my desire to get this done.

Nasty Virus....Beware!

Training and racing was going pretty well until a few weeks ago when a virus knocked me out of commission.

Apparently this thing is going around to stay away from sick folks unless you want to get it too. And trust me, you don't. Unless you like having a sore throat for over a week, constant coughing fits, sore eyes, sore muscles, chills, lack of sleep because the coughing fits, etc., and that;s not even the nasty stuff. I've never experienced anything on this level. There was only one positive, I lost 5 lbs in one week with zero exercise.

After doing nothing for over one week, I decided to try a race on Sunday too see how bad it was and it was confirmed. I was weak as can be. Ok running but the slowest biking ever. I have done nothing since. Not the greatest preparation for the next ironman race but you only can do what you can.

I do have some cool news coming and here's a hint.

Your chance to crack a smile today

Just watch and enjoy.

A quick update....oh my aching foot

It's been a long saga with my right foot.
I will spare all the fine details but it forced me to stop running in October.
After physio, X-rays, ultrasound, and an MRI, it seems the initial trauma of the injury kicked off arthritis in the area. So hopefully this gradually goes away but I think this is something I will just have to deal with for the rest of my life. If this continues like it has, there won't be too many more Ironman races in the future. I just stick to the short stuff -- what I am suited to anyway.

Running was pretty much impossible. The pain was too much. Then I gave the Hoka shoes a try.

These babies might have extended my triathlon life, only time will tell. It is still early but considering I have actually been able to run in these shoes that is a good sign. The cushioning absorbs most if not all of the impact and makes running possible. They are goofy looking shoes but I do not care at all. Right now they are my favourite pieces of equipment. At worst, they at least make me a few inches taller. I will write a review soon.

By the way, check out these socks from SLS3.

You can get them at SLS3 if you want that funky colour or Running Free for more white or black colours. If you shop at Running Free just remember to use code 11296 to save a few bucks.

Until then happy training to all.

How to flash mob and harlem shake?

I wasn't a huge fan of this flash mob and harlem shake stuff but this one is surely the best way to do it.

We need this kind of enthusiasm among the Toronto sports crowds. Too many spectators sitting on their hands in the platinum seats.

At first I thought maybe the crowd was bored and needed something to do, but the game was close and it was a huge win for the home team of Maryland.

Basketball Surprise

Great stuff! Thanks Rom!

An important message from Olivia Munn

I had a hard time getting through this. There's not much else to say.

I am now a fan of breakdancing

Fantastic stuff. Enjoy!

Welcome Back Simon!

By now you should all know of my love for titanium bikes, and especially the company Litespeed. I was put on their Factory Team in 2006, and while they've moved away from making Tri bikes, they still Rock!

Covering the Tri bike side of things is QR (Quintana Roo) - a company within the American Bicycle Group, the makers of the original Tri Bike. I rode the CD0.1 last year and loved it.

And now the great Simon Whitfield has returned to the bikes he started his career with many years ago. Simon has signed a three-year deal to ride Litespeed and QR Bikes. As Simon makes his transition to long course racing, I am sure the CD0.1 or Illicito will serve him well. They are both wind tunnel proven to be the fastest bikes out there.

Read about Simon returning to Litespeed and QR.

Welcome back Simon!

New socks fom SLS3

It is no secret that I love SLS3 products. I am in the fortunate position where I get to try a variety of products and as a fan of compression products I've tried it all. I keep coming back to SLS3, and I've plunked my own money down to get their various products because I think they are the best - even though I could get other stuff for nothing.

Plus, I love their pink butterfly socks - which I proudly wore at Ironman Louisville.

I've gotten the chance to chat and know the owner of the company over the past few years and he is a great guy. This isn't some multi-million dollar company so if I can help promote them in any way then I do.

They have just released their new brand of FXC Compression Socks and have a one week deal to take advantage of.

Introductory offer: $10 off with code "FXC" Offer valid for one week only!

These High-Tech sport compression socks are made of a special Micro Nylon, which makes them very easy to put on while delivering true 20-30 mmHg graduated compression with all its benefits:

Increased oxygen delivery to working muscles to enhance their performance. The circulation improvements also help the body to eliminate metabolic wastes like lactic acid. The combination of these effects allows you to work harder and longer.

• True graduated compression for increased blood flow and oxygenation.
• Mid sole air cooling channels for moisture control.
• Left and right foot specific shape plus separate knitting zones for a perfect fit.
• Achilles Tendon, Toe and Heel padding for shock absorption and protection.
• Antimicrobial fibers for odor control. 

Just sowing my wild Oates

Sorry if you are not into this music, but I am trying to expose you all to new things or older things actually, because today's music scene is quite sad. It is easier on my wallet since I am not inspired to spend my money to buy any music at all unless its my go to favourites like Foo Fighters, Winger, Tom Cochrane, Tragically Hip, and Hall & Oates to name a few.

Here is John Oates, a guy you don't normally get to hear on his own. Part of the greatest music duo of all time.

And now for an older drugs in sport story

While one guy is feeling the wrath of the sporting world, and so he should, another seemed to get away with it. 9.79 is a great documentary. But here is a bit more to get you thinking.

Preferential treatment? Equal prosecution for all? Cover up to serve own interests? Unfortunately, I am not sure this will ever go away.

For all you Winger fans

I still love this band. Kip and crew are still around making music. Kip is back to his classical roots but he managed to slip in some electric and bring in some of the band to play with the Colorado Symphony Orchestra. I wish I was there that night.



I have written a few words about a certain banned cyclist. To be published soon. Till then enjoy some music.

If you barely remember Winger or have no clue (shame on you) then here is some vintage stuff:



The making of one of my favourite albums ever --- Pull.



Remember the Arsenio Hall Show? (actually is coming back in 2013)

Two Greats to start the New Year

This happened back in the summer but its a great clip of two greats in action. I am much more of a fan of Tom Cochrane though.

Enjoy!

Happy 2013!

Happy New Year to you all!

Sorry for the less than regular posts but I warned you a long time ago that I am busy with Triathlon Magazine Canada, Ironman, and MultiSport Canada.

Feel free to check out my work there, and at the Team Running Free site. I will still try to at least post something here once per month or any time I write a race report.

Coaching is keeping me busy too. The athletes I worked with in 2012, due to their own hard work, achieved great things and pb's, and there will be more to come in 2013. I am excited to see everyone accomplish their goals.

My foot is still messed up but hopefully I will clear that hurdle in time to get some good training in for race season. And if not, I can still throw my energy into my athletes and friends on the race course.

All the best to you in 2013.

Foo Fighter Dudes and some other guy

Doggie Surfin'

I would say, I wish my dogs could do this, but I actually wish I could do this.

Lest We Forget

Apply to Team Running Free

Team Running Free is now accepting applications for the 2013 season.

It is a great Team and concept, and the store owners and staff are top notch as well.


If you have a great attitude, enjoying being active in the community, and want to participate
as a member of Team RF in 2013, DOWNLOAD an APPLICATION FORM (pdf). The deadline for submission is November 30, 2012.

Find out more about the team at www.teamrunningfree.com

Cycling's Dirty Truth

Quite interesting stuff!

Incredible Bike Riding

Maybe one day.........

Some Bike Training Tips from Andy Potts

 Some great tips here from Andy Potts.

Ironman 19 & 20 in the books

After an injury plagued year (left knee, heel, and right shoulder), training was pretty much non-existent this spring and summer. I can count on one hand the amount of long rides (anything longer than 3 hrs) that I've done this year.

Following my race at the Welland Half Iron Du (rode a decent 2:35 for 90 km but knee issues forced a long shuffle/walk for the half marathon), I stopped all run training and just ran on the weekends at the races. Not ideal Ironman preparation to say the least. It did no favours in the weight loss department either.

Knowing I was not going to set any speed records this season but I still had two Ironman races on the schedule - Ironman Louisville (my 19th) and the intimate Iron 226 (my 20th) in Ottawa - I just wanted to make sure I had enough fitness to get through those with my shoulder feeling worse than ever. Oh yeah, the other part, those races were within 6 days of each other.

Race week preparation for Ironman Louisville. Seriously.

Anyway, the plan was to enjoy the Ironman Louisville experience with my family and treat is as a long training day for the second one. And that I truly did. I loved Louisville. The people are great. So welcoming and friendly - to the regular people on the street to those working in the restaurants, hotels, and stores. Very refreshing. The race itself? Very enjoyable too.

The swim is not as bad a many make it out to be. I was one of the last people to jump into the water (a time trial start - I was not going to line up, I sat and relaxed as the line went down) and started 40 minutes behind everyone else. The water did discolour my swim suit but I didn't get sick and didn't hear of any others. A straight forward swim that is easy to navigate. I had a record worst swim of 1:55 but that was due to my shoulder dislocating. So I basically did one arm swimming with my left for 3+ km. Took a long T1 to get help and get it back in somewhat.

I really enjoyed the bike course. It had lots of everything. Flats, and lots of ups and downs. One of the best I've ever ridden. The heat beat down a lots of people though. I've never seen so many people laying at the side of the road trying to recover or waiting for help. I could feel my back roasting but a quick shower of water from my bottle took care of that.

The run was brutally hot but made better by the fact I got to plant a kiss on my one year one daughter at the start of the run. The run takes you through the heart of downtown and out to old Louisville and past Churchill Downs. Nothing special here except for the finish line in Louisville's downtown 4th Street Live area. I've never experienced anything that loud and packed. One of the best finish lines on the Ironman circuit for sure. I calculated to the minute what I had to do to finish in time and just strolled it in to save my "running legs" for the following week. Ironman 19 was completed. Aside from the heat, Ironman Louisville is a great race. The race organization is top notch, the volunteers are stellar, and it is a great place to visit. The race swag is sweet too.

All that time in the car driving back home from Louisville didn't help leg recovery but one day before driving to Ottawa, I got some ART and massage treatment from Brian Bennett of Balanced Living and got my right shoulder and legs feeling great. However, my wonky shoulder randomly decided to slowly pop out on the drive to Ottawa.

I didn't sleep much the night before the Iron 226 because the pain was horrible. When I did sleep I did so on my right side with the hopes the pressure would get it back in the socket somehow.

Race morning the shoulder was a bit better but not much. But at least I knew it was already out and I just had to deal with it in the water. I wore a sleeveless wetsuit and the top shoulder sections provided a bit of downward pressure with helped. I ended up swimming 1:35. And I will gladly take that given my shoulder and lack of swim training (this was my 4th swim all year).

Despite the lack of bike training I still wanted to bike in the 5:40's, knowing that I was probably not going to be able to run much of the marathon. The course is 12 laps (yeah I know) but it makes things easy to pace. The problem though is the constantly shifting winds. And the wind was kicking the butts of the Iron 226 competitors for the last 4 laps as the winds picked up. Only five of us rode sub 6 hrs. I rode 5:59, and had to push hard on the last lap to get that. But in reality I rode in the 5:40s if you factor in I had to pull over 3x (pee break, special needs stop, and to repair a chain).

For the run, I basically made a deal with myself where I promised to run (whatever lame pace that run may be) unless my body (and not my mind) gave me no reason to. I ran the first 10 km and felt pretty good. But I hit the wall for 15 km. I thought finally 2 ironman races in two weeks is finally catching up me -- I wanted to rip my shoulder out (the pain was brutal), my left knee and heel were shot, right foot numb, blah, blah. The timing worked out in some way as I got to chat for 2.5 km with fellow Running Free member Rob Shortis. He was on his final lap of the Half Iron and took some pics of him and his son finishing together. I slogged onwards, made a pit stop, and made the effort to run again. The body responded and I was running better than ever. I put in a really good 5 km+ lap, followed with two more solid laps, another wall hit with 2.5 km to go but I took in some liquid and talked myself into suffering just a bit more to get this thing over with and ran the final 2km in to finish. My 20th Ironman race done.

The Iron 226 is not a marquee race (32 of us this year), and is just one of many events being run at "The Canadian" on Saturday. Yes, it does have tons of laps but given it is a small budget race you can't expect tons of roads to be shut down. It is a nice little family feeling race that services the Iron 226 athletes well. The volunteer support is outstanding and all from the local Ottawa triathlon and cycling community. With the multiple laps these people see you a ton and it gets quite fun with each lap. The really cool part is the celebratory breakfast the next day. A friendly gathering with your fellow athletes and the race organizers, staff and some volunteers.



* Fast forward to 21:17.

The aftermath - my legs feel awesome. Call me crazy but I know that I can knock out another one of these things next weekend if I was so inclined. I am not. But maybe an Ultraman is in my future? 52 Ironman races in 52 weeks? I need a new shoulder first though. Stay tuned.

RIP Mike Phang

No long Olympic posts right now, instead I must dedicate time to someone I grew up with and was quite a great guy. We didn't see each other too often over the years due to different life paths, living situations, etc., but lots of fond memories. I was shocked when I heard of his passing a few days ago. I can't imagine. Mike gets diagnosed with pancreatic cancer and three weeks later he is gone. Tragic!

My condolences to his family. Especially his wife and two kids. Truly sad.

Hope this reaches some folks that might have known Mike Phang and did not hear about his untimely death.

Mike's obituary in today's Toronto Star:

"With great sadness the Phang family announces the sudden passing of Michael Phang on Monday Aug. 6, 2012, in his 42nd year. Beloved husband of Caril, proud father of William and Walter; loving son of Madge and Frank, caring brother to Michele (Tony), Francine, and Donna (Charles); much loved uncle of Jeffrey, Christina, Stephanie, Natalie and Leah; cherished by aunts, uncles, cousins and friends. Mike was the kind of person that you only encounter once in a lifetime. He was generous, intelligent, funny and so beautiful. He taught us to be kind, loving, supportive. His family meant the world to him. Mike was dedicated to all of us that were fortunate to have crossed paths with him, always there for us and never judging us.

Family and friends will be received on Thursday Aug. 9, 2012; 5pm to 9pm at the HIGHLAND FUNERAL HOME, 10 Cachet Woods Court, Markham. Funeral Mass - Saturday Aug. 11, 2012 at 10am at St. Thomas The Apostle Catholic Church, 14 Highgate Drive Markham.

Internment - Holy Cross Cemetery - Bayview/Hwy 7. The family thanks you for condolences. In lieu of flowers, please make donations, if you wish, to Pancreatic Cancer Canada - http://www.pancreaticcancercanada.ca/ to help fund Pancreatic Cancer research."

 

We used to write our own game programs and play a lot of games on the classic Commodore 64. Yes, we were huge computer geeks.

The Race That Shocked the World

Set aside an hour and watch this. Fascinating stuff.
I still remember this race like it was yesterday.

Congrats Simon!

Great news today. Simon Whitfield was named as Canada's flag bearer for the London Olympic Games Opening Ceremony.

This is the first time that a triathlete has done that for their country. Simon did carry the flag at the 2000 Sydney closing ceremony.

Here is one of the many stories floating around on the net.


http://triathlonmagazine.ca/2012/07/sections/news/simon-whitfield-is-the-flag-bearer-for-the-london-2012-opening-ceremony/

Sorry for the hiatus

Wow! I knew I hadn't posted here in a while but this is ridiculous.

Way too many things on the go plus a very active kid to keep up with.

On the racing front, I've been hampered by knee problems. So I have not trained as much as I've liked, especially on the run. So at this point of the season I am usually approaching good race fitness and dropped quite a few pounds of winter hibernation weight. Neither is the case right now.

I've been able to crank out some good bike splits at some races, which I am happy with given my lack of training, but the run is nothing to speak of. I really do not want to push my luck with the knee.

After riding 2:35 at Welland and following that up with a 3 hr walkfest (knee was shot), I have not run for 2 weeks. I may keep going like this in training (running only in race) for a while and see how it goes. Not great preparation for Ironman but I am not planning on breaking records this year anyway. I can only try to keep my fitness up in whatever way I can and deal with it on race day -- you never know.

Check out the recent edition of Triathlon Magazine Canada, I've got quite a few articles in there -- another reason for not training.

Train and Race safe, smart, and hard.
Catch you again soon
RH

This stinks from a variety of perspectives

This certainly sucks for Lance and for the sport of triathlon.

http://triathlonmagazine.ca/2012/06/sections/news/lance-armstrong-levelled-by-doping-charges/

What happened to innocent until proven guilty?

Ban Lance from racing without any positive tests (500+) this whole time? What the heck?

The USADA is relying on the testimony of known liars and cheats? And offering immunity for testimony from protected sources? This is crazy. What kind of world are we living in?

What is the use of drug tests if it all doesn't matter anyway?

Anyway, Lance is a big boy and surely doesn't need me coming to his defense.

I just hope this nonsense and waste of US taxpayer money goes away quick so that Lance can get back to racing. Triathlon has never had this type of buzz before.

MmmmmmKFC

Jon Hein has one of my dream jobs. Now I've got a craving.

Just a quote today

I am not a quote guy but I love this quote:

“The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.”

----Theodore Roosevelt

Train hard, smart, and safe.

RH

Bravo Brent & Ryder!

Another banner day for Canadian Sports. Love it!

Brent McMahon secured a third starting spot for Canada at the London Olympics today in Madrid.

Ryder Hesjedal wins Giro d'Italia! First Canadian to do so.

And a great Weekend of racing at Woodstock.

So inspired I had to get out for a wicked bike ride today. Thanks to my riding partners for the invite. I needed that after a cruddy race Saturday. More on that later.

Shop at Running Free on May 16 and 5% goes to help kids

May 16 is Running Free's Child Poverty in Canada Awareness Day

More than one in seven Canadian children lives in poverty today. Children who experience poverty, especially persistently, are at higher risk of suffering health problems, developmental delays, and behavior disorders. They tend to attain lower levels of education and are more likely to live in poverty as adults. Start2Finish - The Running & Reading Club program is currently operating within multiple inner city schools, servicing over 1,400 children across Canada, from Halifax to Vancouver, including several First Nations communities.

Running Free recognizes the significant impact the program has had on the lives of many and on May 16th will donate 5% of sales towards this important nation-wide program. To find out more, visit www.start2finish.org. Running Free is proud to have been a supporter of the program since its inception in 2004. Shop at any Running Free location or online. Find locations at www.runningfree.com

Vintage Canadian Cycling

I love this stuff:

Macca on Aussies Abroad

 A must watch in my opinion. Lots to learn whether you are a fan of Macca or not.

A Note to Chuckie V

I am a big fan of this guy.


On the Road with Chuckie V. from Anne Pazen on Vimeo.


He definitely brightened up the triathlon circuit. Beyond the mohawk he is a bright mind with some refreshing views on the sport - training, tactics, etc. I am pretty sure I've recommended visiting his blog on a few occasions to check out some incredible posts.

However, I just tried going to his blog and it is on lockdown for whatever reason. I know his last post did not make him a fan fave around his house - Angela Naeth (his athlete and partner--I believe). His twitter is gone too - as of this posting.

I hope he returns to the internet or somewhere where his thoughts can be read or heard. However, he is a guy who speaks his mind so I suspect if he can't do that then he might not do it at all.

I hope to see you back soon Chuckie V...... Censored or otherwise.

A bit of fundraising

I am doing some fundraising for Kids and Families with Cancer.

If you feel inclined, please feel free to donate to the cause - The Inside Ride.

Thanks

RIP Randy Starkman

Randy Starkman, one of Canada's top writers on amateur sports, died today.

Read more about Randy:  Toronto Star’s Randy Starkman dead at 51.

I regularly checked into his Olympics Blog.

His great journalism will be sorely missed.

My condolences go out to his family.

 

More Hall & Oates - The Greatest Duo of All Time!

A variety of stuff from the greatest duo of all time.

80's Pick of the Week #9 - Dance Desire ++

Here is a great band from our smallest province (PEI). Haywire.


Dance Desire




Standing in Line




Black and Blue




Fire




I am breaking the rules with the next few (1992 releases) but I want to stockpile all of their stuff in one place.

Get Back




Wanna Be The One - probably my fave of theirs

80's Pick of the Week #8 - Heart of the City

I can't seem to break away from the Canadians.

Here is another, The Arrows. I remember them coming to play at my high school.



Heart of the City









Meet Me In The Middle









Talk Talk









You can see the real video here.

Quintana Roo

Yes, I am a Litespeed guy, but QR is part of the ABG (American Bicycle Group Family). That side of the company is the one banging out the most aero tri bikes right now.

QR is the original tri bike, so maybe it is only fitting that as a old school Ti guy, that I stick with the originators in this sport.

Is a QR is in my future? Hmmmm.

2012 QR Tri Bike Line up

Illicito - lowest drag numbers I've seen

CD0.1 - pretty darn close to the Illicito, but provides great value

Will get to ride and test out a few models. Stay tuned.

80's Pick of the Week #7 - L'Affaire Dumoutier (Say To Me) ++

I love Jean-Marc's voice and I remember having a tough time tracking down CD's from these guys. Thanks to YouTube I can not only find the songs but see the videos from back then too.
I will post more than one so I can come back and check it out from time to time.

Here is Montreal's The Box.

L'Affaire Dumoutier (Say To Me) - perfect for that video era.

Closer Together - some more signing here




Ordinary People




Inside My Heart - Not an official video. But a tough song to find.




Live Performance on French TV

Tennis Fun

I love this type of stuff. Tennis is supposed to be fun.

80's Pick of the Week #6 - My Girl

More Canadian content and from the first compilation albums I owned.

Chilliwack (guess from where) with "My Girl".



See you next week

80's Pick of the Week #5 - Dirty Water

Last week I posted a video from the Payola$. They eventually became Rock & Hyde.
Here is another classic.



Catch you next week.

80's Pick of the Week #4 - Eyes of a Stranger

I love the Payola$. I was captivated by this song, video, and Paul Hyde's voice.



Stay tuned til next week.

80's Pick of the Week #3 - This Mourning

I first saw these guys when they opened up for Tom Cochrane. I immediately went out the next day and got their albums. A great band. I will post more than a few of their videos in the upcoming picks.

Chalk Circle - This Mourning



Here are the lyrics too.

[Argh]

It's 11 o'clock and they talk of him
About the eve of destruction
And a new ray gun
For my defense
A mended fence

When my head hits the pillow
Am I looking up at ground zero?
For heaven's sake
I am wide awake

The morning comes soon
This mourning makes me blue

The morning comes soon
This mourning makes me blue

Left in the dark with fear and blindness
Certainty has left me helpless
The most the other dream
To see twilight again

If a man in the street can get to sleep
The city is busy digging graves for counting sheep

Then you'd blow him away
He won't see the day

The morning comes soon
This mourning makes me blue

The morning comes soon
This mourning makes me blue

Oh, [argh]

The morning comes soon (soon)
This mourning makes me blue (makes me blue)

The morning comes soon
This mourning makes me blue

The morning comes soon
This mourning makes me blue

The morning comes soon
This mourning makes me blue

Oh la la la la no na no
Ooh, no

Makes me blue now
Oh, oh
Makes me blue, blue, blue, blue, blue

RIP My "Bobo"

My sweet full of love Bobo (Bowden - named after Canadian Triathlon great Lori Bowden) died this morning.

The family all feels a little empty inside right now. It will be hard to get used to no more greetings at the door, lick attacks, and begging for kitchen scraps.

She will be missed and there will be no other like her.

Here she is "riding my bike", she always rode my bikes first before I gave it a go out on the road. I am not sure I want to find another to take over the tradition.

Goodbye Bobo

We lost a special friend today
the kind you can't replace,
and looking at her empty bed
we still can see her face.

We see the endless energy
the sparkling puppy eyes,
not the tired, fragile friend
we had to bid goodbye.

We know she's in a special place
our Lord has for such friends,
where meadows, fields & flowers
help make them strong and whole again.

We remember how she'd run to us
to greet us or play her favorite game,
and how her ears would perk right up
when she heard us call her name.

But as those precious years went by
and we both aged and grew,
we’d find her often slowing down
but-we had still so much to do.

We’ve noticed in the recent times
Her ears were not as sharp
There was a touch more white than black fur
The years have shown their mark.

She started sleeping on the floor more and more
was this her special clue?
Because she felt the end was near,
we only wish we knew.

Our Bobo was a special loving dog
we know she gave her best,
but as we looked deep into her eyes
we knew it was time, for her to rest.

It will truly be a struggle
we don't know how we'll face each day,
we have to let her go--we know
but in our hearts she'll always stay.

This special place our Lord has made
Health and strength, wait for her there,
so with our very special friend
we are sending all our prayers.

We know she's watching over us
She'll be with us when we cry.
So with a few more rubs on her beloved head,
we whispered to our Bobo – “we love you and goodbye."

* Adapted from Christina Tronnes' - Special Friend

80's Pick of the Week #2 - Tonight I'm Yours

Here is pick #2, a classic by Rod Stewart.



Come back next week for another blast from the past.

Danny Hart Helmet Cam

This guy is an artist on the bike. Love this stuff.


Fox Presents Danny Hart Fort William Helmet Cam Run May 2010 on pinkbike.com

Bruce Dern on Ironman

Great stuff here. Bruce Dern, yes the actor Bruce Dern did this little story about Ironman way back. Check it out.

80's Pick of the Week #1 - You Make My Dreams

Okay, I love 80's music. It is my go to channel on Sirius Satellite Radio.

And after checking out a few videos today and reliving some memories. I came up with the idea of posting an 80's Pick of the Week.

I remember saving up my allowance and buying my first 45 single, "You Make My Dreams" by Hall & Oates. Curiously, my 5 month old daughter has taken a liking to this song and I have to bust out in song whenever I need to calm her down.

If you are a fan of REAL music, you need to tune into Live From Daryl's House to witness outstanding musicianship. I know I've mentioned it before but I will keep on plugging it because it should not be missed. Make sure to check it out here.


The music there is a lot different than what you will see in the video below. But I love it all.

Enjoy this classic hit and video.



Catch you next week for another blast from the past.

Great finishes

Enjoy these great finishes. Lots of lessons to learn here.



















Probably the most famous and important of all:

Freddy Proia

Freddy is an old pal from high school. We had lots of great times and I got the chance to see him work out his comedy routine in many classes. Among other things, like talent show tryouts, and sitting beside him in English class with him reading and answering Man of La Mancha in a Spanish accent for the entire class. It was hilarious because no one was expecting it (except for me of course - I kept encouraging him to do it), it came out of nowhere and no one knew if it would end. He followed through all the way.

Freddie is a funny guy and most importantly a great guy. I haven't seen him in while but I am a huge fan of his. He was named Canada's Funniest New Comic a few years ago - I believe he was awarded it by Joan Rivers too.

I've caught his show a few times and you should too if you get the chance. He has lots of great impressions and plenty of topical and situational stuff you can identify with. You will not be disappointed. Check out a sample below.

Great stuff all around

I really dig this. I thank my friend Paul for sending this to me. Stay with it til the end.

Run like this during the winter

What's the big deal? I run like this all the time.

Hoss TriYear in Review 2011

Hoss TriYear in Review 2011

I will do a quick rundown of the things that left an impression on me in 2011. Let me start with triathlon. I will do it in a top 5 format.

Top 5 Triathlon Performances

1. Paula Findlay’s 3 ITU World Championship Series wins.

- despite an injury plagued second half of the year, she served notice that she is a medal threat for London this summer. She is classy and humble too.

2. Craig Alexander’s Ironman & Ironman 70.3 World Championship wins.

- not much else to say here. It is extremely tough to pull off both but he did it.

3. Chrissie Wellington’s record breaking performance at Roth, and her 4^th Ironman World Championship win.

- I witnessed her race in Roth first hand and she is phenomenal. That course is not flat. And her 2:52:41 marathon in Kona proves she can run too (just 32 seconds slower than Mirinda Carfrae’s course record run).

4. Jeff Symonds third place at Ironman 70.3 Worlds.

- I met him in person for the first time while covering Ironman 70.3 Texas a few years ago and it has been great to see his progress. I’ve been waiting to see him use his run to break through and it happened it Nevada. Hopefully, it is a sign of more big things to come.

5. Three way tie: Heather Wurtele, Kyle Jones, and Brent McMahon.

- Heather defended her title at Ironman St. George and made the trek out east to win at Ironman Lake Placid – both course record performances. She is also one of the nicest persons you will ever meet.

- I’ve been a big fan of Kyle Jones and it was great to see him pull off 3 wins this year on the ITU circuit. He building up nicely heading into the London Olympics and he is back with Coach Joel Filliol.

- Great to see veteran Brent McMahon come back from injury (that almost forced his exit from the sport) to great some great results and his first World Cup win. I certainly hope he and Kyle earn team slots for the London Olympics.

Happy 2012!

Happy New Year Everyone!


I promise a sort of a year in review post tomorrow or in a few days. Please check back!

Yes, daddy time is taking priority over blog time.

I'd have it no other way.

Bannister, El Guerrouj & Bekele

RIP Glenn

I feel sad that I have to do another post about another loss of life of a member of the triathlon family.

We are thinking about you Glenn.

http://triathlonmagazine.ca/2011/11/sections/news/glenn-van-zeumeren-lost-his-courageous-battle/

RIP Jerry!

A great story written by a great guy about a great guy.

Make sure to check it out. The triathlon and running community just suffered a big loss.

http://ironman.com/columns/ironmanlife/kevin-mackinnon-reports-on-some-tragic-news-from-canada#axzz1chPAvC00

Kona Race Week!

One of my favourite weeks is upon us and it all culminates with the Ironman World Championships this Saturday.

I will be glued to my Computer and TV screens all day.

I've written a few items Ironman.com and I will be posting stuff daily at Triathlon Magazine Canada.

Enjoy!