Bike Aerodynamics

http://cobbcycling.com/aero-video.cfm

Worth a look to learn a bit about bike aerodynamics.
Likely to bring some doubt to what you think you might know.

14:27:06

Yup, that was my time from this past weekend's IMUSA.
Not the greatest time ever by any stretch but I'll take it considering where I was one year ago. Now it is time to rest up and put in a few more days of training until the next Ironman on Sept. 5.
The ugly details of the race are documented below.
Nice swim and nothing much else.

SWIM BIKE RUN OVERALL RANK DIV.POS.
1:16:03 7:02:39 5:49:48 14:27:06 1586 304

LEG DISTANCE PACE RANK DIV.POS.
SWIM SPLIT 1: 1.2 mi 1.2 mi (37:19) 1:57/100m
SWIM SPLIT 2: 2.4 mi 1.2 mi (38:44) 2:02/100m
TOTAL SWIM: 2.4 mi 2.4 mi (1:16:03) 2:00/100m 1239 233

BIKE SPLIT 1: 36 mi. 36 mi. (2:00:00) 18.00 mph
BIKE SPLIT 2: 56 mi. 20 mi. (1:23:17) 14.41 mph
BIKE SPLIT 3: 92 mi. 36 mi. (2:10:13) 16.59 mph
BIKE SPLIT 4: 112 mi. 20 mi. (1:29:09) 13.46 mph
TOTAL BIKE 112 mi. (7:02:39) 15.90 mph 1478 297

RUN SPLIT 1: 13.1 13.1 mi. (2:14:48) 10:17/mile
RUN SPLIT 2: 26.2 mi 13.1 mi. (3:35:00) 16:24/mile
TOTAL RUN 26.2 mi. (5:49:48) 13:21/mile 1586 304

TRANSITION TIME
T1: SWIM-TO-BIKE 9:09
T2: BIKE-TO-RUN 9:27

Ironman Lake Placid Updates on My Sportshooter

Check out my race week updates at http://mysportsshooter.com/

Entries are located at Roger's World or at the Sidenotes.

Enjoy or be bored.

Have a great weekend!

Big Sale at Running Free

A huge sale at Running Free starts tomorrow - Thursday July 23.
There is lots of savings to be had.

The online sale starts today at 9pm.

www.runningfree.com


If you don't have a coupon, make sure to use my discount code 11296.
You can still use it even though the stuff is marked down already (provided that you spend at least $50).

Enjoy the sale.

How to ride responsibly?

It only makes sense to me to behave nicely while out riding on the roads. I've never littered, given anyone the finger, etc. However, I know there are a lot of rider who do and spoil it for the rest of us. Think "Pay it Forward" and treat drivers well and maybe they too will treat the next rider they see much better.

Anyway, have at look at this from Coach Patrick. I could not have said it better.

Lance Interviews Cav & Hincapie

Tour+de+France+Stage+10%3A+Lance+with+Mark+Cavendish+and+George+Hincapie -- powered by http://www.livestrong.com

Shaq's MJ Tribute

Lance & Robin

Check out Robin Williams goof on Lance's compression socks.

Tour+de+France+2009%3A+Lance+Armstrong+Chats+With+Robin+Williams -- powered by http://www.livestrong.com

8:31:59

That is the new world record time for a woman at the Ironman distance. This was set to today by the phenom - Chrissie Wellington at Quelle Challenge Roth. Quite a wicked athlete.

I rode 76km and ran 6km today. Now its time to get back to course work, magazine work, and Newsletter stuff.

Have a great week.
H

Ben Stiller riding Lance's Bike

A great clip from the TDF, just before Astana headed out on the Team Time Trial.
Lance posts videos daily so check it out.

Tour+de+France+2009%3A+Ben+Stiller+on+Lance%27s+TT+Bike+Before+Stage+4 -- powered by http://www.livestrong.com

An oldie but a goodie

I watched this a long time ago but stumbled across it today. I forgot how much I loved this. Now this is reality TV! Have a great week.

Happy Canada Day!

Hope all my fellow Canadians had a great Canada Day!



There is no better place and don't forget it.

Raising Money for the Alzheimer Society

Each year I use my racing to raise money for the Alzheimer Society. This year they have made it easier for me.

I have a dedicated webpage and donations can be made online. Securely, easily and quickly. No more of you trying to track me down to pay me or me trying to track you down. As usual, tax receipts will be provided for all donors.

Here is the website:

http://my.e2rm.com/personalPage.aspx?SID=2254334

Thanks for your generous support.

Binbrook Race Weekend

Click the link below to read my full race report from this past weekend (sorry for the late post).

On paper I placed well, but physically I was not 100%. Felt real slow.



http://resources.runningfree.com/articles.php?article=binbrook-du-gt-129





Photo is courtesy of the "Great" Mike Cheliak.

My Lakeside Weekend Part 2

To read the full race report. Please check out this website.

http://www.teamrunningfree.com/blog/2009/06/09/the-lakeside-triple/

Have a great week.

A return to racing....

Yesterday and today, I made my return to duathlon and triathlon racing and I enjoyed every second of it (even though some of the races hurt like heck).

It was at the HSBC Triathlon Series Lakeside Weekend of races. I did one race on Saturday and 2 races today. Hey, I gotta make up for the year I missed right?

Here is the stats rundown:

Saturday June 6, 2009
Lakeside Sprint Duathlon - Run 3 km, Bike 18 Km, Run 3 Km
5th overall in 1:02:56 First in the Men's 40-44 category
The splits:
3km run (14:24) 4:48/km pace, T1 - 45 secs
18 km bike (32:32 - 4th best) 33.2 km/hr, T2 - 23 secs
3 km run (14:54) 4:58/km pace

* At the turnaround of the run, I thought I might get caught. I saw I had a chance at a top 5 and just went for it. No one passed me. Red line effort the whole way. I did not feel all that great on the bike.


Sunday June 7, 2009
Lakeside Duathlon - Run 5 km, Bike 30 Km, Run 5 Km
15th overall in 1:48:21 3rd in Men's 40-44
5km run (26:50) 5:22/km pace, T1- 51 secs
30 km bike (52:36 - 7th best) 34.2 km/hr, T2 - 51 secs
5 km run (27:14) 5:27/km pace

* Fatigued from the day before. Hardly made it out of bed. Decided to race at Ironman heart rate 150-160 bpm. Thought it would rain heavily so brought out my road bike with no computer and raggedy aerobars. Somehow I managed the 7th best bike and was not passed by anyone during the bike ride. I could have finished at least 5 spots better but it really would not make much of a difference in the whole scheme of things. So chilled the final run to save the effort for the second race.

Give-it-a-Tri - Swim 300m, Bike 10 Km, Run 2 Km
4th overall in 38:02 First Men 40-44
300 m swim (6:43) 2:15/100m, T1 - 1:19
10km bike (18:52 - 2nd best bike) 31.8 km/hr, T2 - 40 secs
2km run (10:30) 5:15/km
* Water was cold but felt good on my tired legs. Legs were toast but pushed through. Final run actually felt good. I had a lot more in me. Made me wish I pushed harder.

Here is a nice article by the greatest photographer I know. A great guy too.
http://mikecheliak.com/mike-cheliak-posts/lakeside-triathlon-day-1

Have a great week.

One year ago....

What a difference a year makes.
Last year at this time, I was in hospital getting my Achilles tendon sewed back together.
Today, I am back swimming, biking and running like I used to.
Things are not at 100% yet but I am getting there.

My first set of races comes up next weekend and I am excited to get back at it.
Sat - sprint duathlon (3k/18k/3k)
Sun - duathlon (5k/30k/5k) and triathlon (300m/10k/2k)

I will post the results and my thoughts next weekend. Have a great week!

Read this excellent Steve Larsen article

I just read an awesome article on Steve Larsen.
It really gives you a clear impression about what he was all about.
It is a must read.

http://jayprasuhn.blogspot.com/2009/05/steve-larsen-study-in-balance.html

Don't tinkle!

http://www.cnn.com/2009/HEALTH/05/22/pools.urinate.hygiene/index.html

RIP Steve Larsen

My condolences go out to Steve Larsen and his family.

Steve shockingly died yesterday after suffering a heart attack while doing a run workout on the track. This guy was stellar and had one heck of an Ironman debut at Ironman Lake Placid in 2001 which I saw with my own eyes. Arguably the greatest performance at IMLP. He will be missed.

http://www.slowtwitch.com/News/Steve_Larsen_gone_at_39_816.html

http://ironman.com/events/ironman/2001-ironman-lake-placid-champion-dies-at-39