Bird Dance

the fog

2011-03-28T12:06:00.000-07:00

just uploaded a new post on my mind,

check it out at www.thereisabird.com

also check out my camp details here

check it out

2011-03-01T20:40:00.000-08:00

New post on the new site!

www.thereisabird.com

As many people are still linked in with the blogspot address for the next while I will be updating this blog with the link to the .com site

new site launch

2011-02-23T19:11:00.001-08:00

check out my new look website at

www.thereisabird.com

its like moving from hotmail to gmail!

your so vain

2011-02-09T17:49:00.000-08:00

I was asked last year before my season began; "what is the reason why you do triathlon?" Now this was a deeper question resonating in the inner meaning, not the 'I like to stay in shape' or 'I like how it makes me feel'. What is the deep down root reason why you chose triathlon. Looking back I can honestly say that it was vanity. Now that your eyebrows are raised let me explain. A couple years ago Norman Stadlar won Ironman World Championships and he promptly graced the cover of Triathlon Magazene, looking tanned and ripped (lean ripped that is). I love to eat, love to cook, love to consume; and when I looked at the amount of calories that you could consume I said what the hell. Can Triathlon offset gluttony?

I can remember a time when I was swimming that a coach would 'ask' someone to loose weight. Now this had limited effectiveness and due to the infrequent monitoring often had consequences that often boardered on malnourished. Now back then I took these comments in stride and never really paid any attention, for at 15 years of age I was consuming upwards of 6000 calories a day and had eating records to establish. 107 chicken wings, 24 egg omelette with hash browns and toast, nachos for 4 and the list goes on.

Now don't get me wrong I love triathlon; but now performance dictates no one at my height and weight runs sub 32:00 minutes off the bike. But with 5 - 7 kgs comes 60 -90 seconds. I'm not saying that kg equal minutes but a ultra lean body will defiantly run faster.

What is my plan to loose those dreaded last 10 lbs? Bootcamps? More crunches? Sign up with a weight related reality show. Not so much. It is time to start thinking more about diet, when I'm eating, how much I'm eating, very little wheat, very little dairy, focus on vitamins focus on nutrients and again portion sizes. In the past I have found success with eating half my plate waiting 15 minutes then nibbling at the rest.

signing off as the future star of world vision!

eyes wide shut

2011-01-26T20:29:00.000-08:00

into the mist

The final week of the Maui camp is underway, cumulative fatigue has entered the game but things are feeling strong. At first Maui was a place of beauty, a new road every day a new adventure. Now Maui has become a place of getting it done; I no longer look to the trees, mountain and the ocean. Now I put my head down strive for quality; finishing every workout with a positive purpose.

I was told with much experience in professional sports to end every practice, every game with something positive. Going forward this has helped me bounce back from the odd workout that has knocked me down.

a mac getting some banana bread

Timing

2011-01-18T22:54:00.000-08:00

I sit with my back against the wall on the floor with my legs encased in NormaTec MVP boots. The pump hums as the compression slowly tightens over my legs; after my 3rd workout of the day it feels good to have a little attention on these legs of mine. After my first few days here the most important thing I have found is how to treat your body post workout. Usually the recovery drink comes first, them a cold shower to cool the core down and after a light stretch at the end of the day I have been 'enjoying' the boots.

little slip and slide on the west side

So far the house favourite meal has been shredded yams or sweet potato (cooks quickly) with an assortment of veggies and a couple of eggs tossed in for some protein. With the daily workout schedule and the heat I have to be really aware of my electrolytes and protein levels.

The first week is down, very consistent with some good signs of progress. Yesterday we did a four hour ride around the west maui loop, stopping off for some of the famous banana bread.

simon and a-mac at the bread shack

a few days in

2011-01-14T19:43:00.000-08:00

The collective tension in the car is unmistakable, it is 6:00 am and we are headed into Kihei for our morning swim, but instead of making our usual right hand turn that cuts across the island we do a u-turn and head back home. It is raining so hard it sounds like a faucet has been turned on full. The pool is closed and there has been warning that the 2 foot puddle that covers the road at the bottom of Haleakala will swell so large that we will not make it back to our house.

Everyone in that van wants that swim workout bad, we are up before the sun and all this puddle is doing is delaying the inevitable.

The first few days have taken some time to settle into the routine, especially the swim. It has been truly great to get feedback on my technique and have a squad so focused on quality. I'm excited to see my swim fitness progress with the daily sessions.

Picture to come

G-Force 20min tt

2011-01-01T20:09:00.000-08:00

Thought I would capture a little video of G-Force hitting a personal best in his Coggan 20 minute time trial. Nothing beats the expression!

Upcoming Spins

2011-01-01T09:28:00.000-08:00

With great turnouts most days over the past two weeks I would like to put another week in the blocks for some spinning.

Sunday Jan 2nd 9am-11am
Monday Jan 3rd 8:30am
Tuesday Jan 4th - 9:00am
Thursday Jan 6th - 6:00pm
Friday Jan 7th- 8:30am
Saturday Jan 8th - 9am -please rsvp with me because this one will be full, come ready to be loud and proud!

so far I have 21, cindy, ted t, alan l, jevon, holly, mike, meghan, katie M, Coach Paul, Hillary H, Gerald, Linda, Kailee, Grant, Amy W, Mike B, VJ, Don, Christine, Tushar and me!

Again if you are not a Talisman ETS or Tri club member shoot me a email and I will get you in, for the Saturday January 8th please let me know you want to join so I can make sure I have enough space for you.

jonbird@shaw.ca

your help with those nasty new years resolutions!

round 2

2010-12-26T11:33:00.000-08:00

Spins at the Talisman Centre this week will be as follows;

Monday 9 am
Tuesday 9 am
Wednesday 9am
Thursday 9 am
Friday 3:30pm

Come one come all, if you are not a ets or tri club member just send me a email and I will get you in.

jonbird@shaw.ca

keepin it real over the break!

gluten free christmas version 1

2010-12-18T14:36:00.000-08:00

I have mentioned to few people that have bikes and some free time over the next couple of weeks that I will be spinning at Talisman Centre and would love some company.

Monday December 20 8:30am -10:30am
Tuesday December 21 8:30am -10:30am
Wednesday December 22 8:30am -10:30am
Thursday December 23 10:30am-12:30pm

Come on by for some company!

chronic underachievement

2010-12-10T19:30:00.000-08:00

next november I'm going after this stash!

For the next month I will peer into the distance with one eye in repair, slightly fuzzy like a personal steam room when ever I want. While I wait for my vision to return I have become 'that dude', you know the one. The guy who has lived away from home for several years only to return to the nest. That dude who you hear wispers about, "he is living in his parents basement."

As I was moving in on the first; a couple of buddies were lending a hand when James says with shit eating grin on his face looks at my girl and says; "congratulations you are now your dating someone that lives in his parents basement." For a moment I smiled and the shook my head.

It has been truly the right move for staging before I head off to train. I have been looked after with every detail, the food has been top quality and plentiful and the odd dinner with mom and dad has been a great treat. I think the secret to this whole thing is to know the exact day that you will be leaving and informing all parties involved. No bad blood yet but were really only on day 10 of 40!

calm like a bomb

2010-12-04T15:48:00.000-08:00

I sit in a chair in a dark room with one eye taped shut and the other forced open with some sort of 'clockwork orange device'. I'm calm, but not because I have blocked the next hour out of my mind. I'm calm because adavan courses through my viens. A electric touthbrush like device is lowered toward my eye and begins to 'gently scrub' away the outer layer of my cornea. All my insticnts tell me to close my eye and get the hell out. But my head is strapped in place and my eye is stuck on open. After a few minutes the electric toothbrush is removed and the saturation of b12 and ultraviolent light begins.

My right eye has now undergone corneal cross linking and with some care will be stronger then ever leaving itself imprevious to keratoconus. Since learning that the disease was in a degenerative state I have been plagued with thoughts of blindness. Obviously thinking about the worst case scenario and how triathlon could be done without sight are not positives so I have done my best to just shelf this mental dilemma. But it has literally opened my eyes to people with disabilities, especially at Talisman Centre when I see them rocking out a workout.

As I sat in the chair I imagined that I was the sacrafilical Indian slave in Indiana Jones and the Temple of Doom!

migratory pattern

2010-11-23T13:03:00.000-08:00

rick picking me apart

This last weekend it was off with Holly to Victoria to dip our toe's in the pacific so to speak. Even though I did not get within 100 feet of the ocean we were still able to start our planning for a life in a different city.

To get ready for the 2011 campaign I was invited out to Victoria by the NTC high performance group to roll through a couple of workouts with the guys. Besides the training our mission was to figure out where to live, go on a couple of 'couple dates' and feel out the community.

Training with that group is on the next level, not just the performance and calibre of the athletes but the training environment and coaching staff all gunning for the same goal. It was great to hear that there are some major improvements in my swim stroke and the volume that those guys put in. I'm really looking forward to locking horns with the demons of training with that group. Onwards and upwards!

Thanks to Leif and Laura, Simon, Sara and Bill, Andrew and Noa, Rick, Jon and Andrew who made us feel so welcome. This transition has not been without its hardships but was made more clear with your guidance.

tubed out

2010-11-01T08:01:00.000-07:00

After I posted that unreal video of the baby on the tile floor I noticed these two gems.

which was easily topped by this one

Halloween!

2010-10-31T20:59:00.000-07:00

Always turns out to be one of the top ten best nights of the year, and I always make it a point to rock out a last minute costume idea. Here is a pic of me and holly on this most festive of nights along with a couple other goodies to make you smile.

saskatchewan through and through

double time!

2010-10-29T11:57:00.000-07:00

Sentinel Pass

Rather then recap the deviation from my usual routine over the last month I figured I will give you the 1000 word version. Early October saw some wicked trips to the mountains for some long day hikes with the boy's. Up over Sentinel Pass for a good 7 hour kicker followed up a couple days later with a hike up Ribbon Creek to feel the onset of winter.

deep in thought

chain scramble

Then it was off to the land of gluten. Wheat, wheat and more wheat rolling through the hills of Italy. Through Tuscany, Cinque Terre, Venice and Rome.

cool couple in florence

love that has been locked

riomaggiore

cinque terre

Now its time to get back to business, and with the help of my new online strength coach I will get my grove back and have that washboard stomach that I have been after.

order

2010-10-05T22:27:00.000-07:00

Great day with the Kid's at Calgary Montessori School

Since the end of my season I have struggled with focus. After 11 months chasing a carrot I found it difficult to be satisfied in simply relishing in what I had achieved. The prospect of several unknowns surrounding my racing and training in the 2011 season left me eating cookies and cream ice cream for breakfast, lunch and dinner. While enjoying the variety in my diet I began to formulate my plan for 2011 and now its time to start putting the pieces in place.

In 2011 I will be training in Victoria with a elite group of guys that I will look to for mad guidance and knowledge that I will use to develop my game at the next level. My number one goal leading up to that period is to build my fitness and strength over the next couple of months so that I have a solid platform in January. As I start to put the word out regarding Victoria I have found great support and guidance from my inner circle. I have been talking strategy and tactics with many great people that have offered sound advice and support. The next few months in Calgary will be busy and with time I plan to have my checklist complete.

low five

that bird is fast... too fast!

"It's that famous line, 'I know what I'm doing'..... So many athletes say that; and I think that's kiss of death right there." Simon Witfield

a thinking man

2010-09-20T20:00:00.000-07:00

Looking back on a season that leaves me wanting more. The double edge sword of Triathlon allows me to bask in the glow of the progress I made; but continues to shed light on the opportunities for strength and fitness for the 2011 campaign. As I sit in the middle of a two week training hiatius I feverishly look to how my performance can be boosted. Last year I changed a number of elements in my approach to Triathlon with some success and some 'room for growth'. Here were three small changes,

First thing was my approach to Goals, I wrote them down, posted them on my wall and updated them as bench marks were achieved and missed.

Second I changed my aproach to illness, every time that even the slightest hint of a cold came on; I went into full blown attack. Salt water flushes, giner ale, lemon/ginger/honey tea, extra sleep with the addition of some much needed recovery workouts kept most bugs at bay. The result was only 3 days of moderate sickness this season with consistent mellow training throughout.

Third I changed my approach to running, laying a much better base with lots of easy miles in January, February and March. With the help of Grant and Dave Holmes I had the fortune of becoming aware of my form. Aproaching the run this way kept me injury free and running faster then ever before.

Taking time away from my sport is a two pronged beast! On one end it feels really good to step away and reflect, eat what ever I want and rebuild with yoga, basketball, ultimate frisbee and ripping the scenster mode on my beach crusier. On the other hand it is tough to let fitness go knowing that it will take months to rebuild and return to the levels that I left at the end of the season.

thats a wrap

2010-09-13T23:23:00.000-07:00

Every new race is a adventure, trying to figure out the course, transistions and logistics throw another element into racing. The Subaru Banff Lifesport triathlon on the weekend was no different. Starting with the royal treatment at the hands of Subaru, we headed out in a tricked out Impreza STI, with 305hp twin turbo engine it made for a 'calm' ride out to banff.

On Friday we joined the guys from Subaru to scouted out the bike course and 'check' out the lake. Well I already knew what eleven degree water felt like and I vowed that I would enter that water only once. After watching some quick dips in the mountain lake we checked into the high roller suite at the hotel and made ourselfs at home.

On race morning myself and Grant rolled out in our a decalled out sponsor car, which allowed us to drive where ever we wanted. Right through the baracades and up to t2. Ahhh VIP. Then it was off to T1 to get the bike set up and the body warm. I knew going in that this was the last bit of warmth for the next couple hours.

As the gun went off for the swim I had a real tough time finding my rhythm, it really felt like I was flailing out there, I knew that with the shortened swim I needed to put as much time as I could into the field. Once onto the bike I was greeted with rain and a course full of racers. This made things a little dicy at times and forced a few controlled decelerations. All I could think of every time I touched the brakes was how much time I was loosing to the rest of the field (specifically grant).

As I headed into t2 things were a bit frozen and after two minutes of trying to put on my running shoes and take off my helmet. I was off to the work as hard as I could to try and warm up. After 3km I started to find my stride and I was off to the races. Overall the race felt like I was in 3rd gear the entire time. But I will take the win and remember the absolutely amazing weekend with friends.

thanks again to my cheering section,

RESULTS

PICTURES

faded but elated

2010-09-02T10:31:00.001-07:00

The week following Nationals was filled with many highs and lows. The pending pressure of an upcoming race combined with the strict diet and discipline that comes with preparing the body called for a for intense training followed up with a lot of really low key chilling. With the race over it was time to say goodbye to my girl who was off to lead trips in Italy for 7 weeks. Monday was tough, a tough morning with tears, trying to really appreciate every last second, a tough goodbye and then the hard realization that I would not see here for over 60 days.

The next few days were filled with early morning lake swims where 3 or 4 km felt like 500 meters in a pool. Then it was off to explore the whole Okanagan vally by bike, Vernon, Kelowna, Penticton, Oysoyos. Tons of great riding working on staying fit and regaining the bounce in my step.

The following weekend it was off to IMC. Several athletes that I coach were in the event and it was also a chance to climb up Green Mountain Road to explore the back half of Yellow Lake. After attending Ironman last year with Marc I have now made it a priority to attending the first ironman of my athletes, it brings so much joy as years of work are tested in one of the toughest endurance races the world can offer.

To tell the story of Dorrie one could start at the begining of her triathlon dreams. With a background in Water Polo, Body Building, Softball and Running; triathlon was another challenge; an experience and lifestyle that she longed to taste. I first met Dorrie at a Triathlon Club BBQ in Bowness in the fall of 2008, she was all smiles and was a sponge for knowledge. When she came to practice there was no fooling around, she wanted results! She was a amazing swimmer naturally whooping most of the group every workout.

Over the past couple years we have had many highs and lows with training and racing. But that has made this journey so sweet. In the last 8 months alone she has battled through a sever case of patella femoral in her knee, a crippling fear of open water swimming and a separated shoulder just 6 weeks ago. Through all of the tough times finishing Ironman was never questioned, it was set as the number one goal for the year and it would be accomplished. This past couple of years working with Dorrie I have gained so much respect for her determination and drive, I has inspired me in many workouts and pushed me when I needed it the most.

Congratulation to Dorrie on crushing her projected time while maintaining a smile on her face!

Congratulation also goes out to Jack, Ted T, Ted C, Kevin, Max, Ross, Faizel, Dan or their Ironman finishes and the rest of the Talisman Centre Triathlon Club who had an amazing year! Props also goes out to Kyle Marcotte for a personal best time, fifth place finish and top Canadian.

the complete race

2010-08-23T10:37:00.000-07:00

No matter what happens with this sport I don't think that I will ever put together the "complete race." A race with out error that results in flawless victory in all three disciplines. I was asked after the race what I had learned from this outing and for several hours I was in deep reflection. With so many 'errors' at my previous races it was easy to pin point areas for improvement. Nationals was different, the race went smooth right from the horn. No real hiccups, no errors in judgement. But still lessons to be learned.

My goals for 2010 have shifted as the year has progressed; now I look at a bigger more distinct goal of representing Canada on the biggest triathlon stages this planet can offer. I knew going into the race that I would be out with the leaders on the swim and rumours of attacks on the bike had me excited. Lesson number one, if you want to attack find a couple of wiling compadres and chat with them before the race. After a few failed attempts to get away the bike pace mellowed and it was time for the run. I was bound and determined to have a better run then Quebec and San Francisco, my goal was to stay with Andrew Russell keeping my tempo up while trying to stay light. Things went well for the first 5 km then Russell put in a little burst and I was running alone.

All in all a much better mindset during the race and I'm excited to spend the week in Kelowna exploring new roads and waking up with some lake swims in the am!

RESULTS

MORE PICTURES (thanks to my official race photographer)

fittest guy I know

2010-08-02T13:42:00.000-07:00

My approach to the 70.3 this year was much the same as my foray into Olympic distance racing; minus the white spandex underwear and wife beater. Keep the swim relaxed and strong; sit on a hip and keep the heart race low. On the bike; ride as hard as I can until North Glenmore park. Then I was going to try and rock my goal run pace until I hit the wall. Things went according to plan after the running climb out of the Weaslehead things were breaking down. 10th overall leaves happy with some new realizations but still looking for more, lots more.

The half ironman distance allowed me to uncover some new strengths and weakness in my current state. My motto this year has become the "the fittest guy I know." The bike really uncovered some new visions what kind of watts per kilogram one needs to be competitive. My hat is off to the crew of guys who allowed me to uncover a new gear. I was faster at 70.3 average speed then Wasa.

pain face

Overall a great start into longer distance racing; I quickly found myself questioning my ability to race longer. My thoughts; one needs to be able to swim 1:14s staying relaxed and smooth for 1900m. Attain at least 5.5 watts per kg on the bike. As for the run the jury is out on that speed but it looks like 3:36 minutes kilometres will put you in contention. Numbers like that with a little experience could make a solid weapon at 70.3.

RESULTS

HEARLD ARTICLE

Sweatin out San Fran

2010-07-12T11:47:00.000-07:00

Results

After a dynamite hot yoga session on Tuesday night I was finally able to step away from my race analysis and clear my head. Ever since I qualified for the continental cup circuit I have been really looking forward to my return to San Francisco. The city has such a great European vibe, unique culture and excellent food; add a dash of great company and that adds up to top notch weekend. I headed down Thursday afternoon to catch up with a new friend from a burger joint run in while I was in town last year. We talked endlessly about bikes and training, the tour and bikes sharing some great laughs and dry sarcastic humour.

Saturday afternoon arrived quickly and the race was on. After some struggles with the afternoon start time in my last two ITU races I have really grown to enjoy a sleep in, full breakfast and putting in some serious chill time before things kick off.

I knew there were going to be a couple of guys that were looking to rip the swim so I was ready to light things up for the first 200 meters after that I caught some feet and settled in. I rounded the first buoy in 5th or 6th and despite the massive amount of salt water that I inhaled came out of the water around the same position.

Exiting t1 in 4th right on the heels of McCartney we quickly over took the number two man. Ben Collins was just up the road and I wasted no time putting in a 5 min effort to real him in. Once there I took a pull and was promptly shot off the back of Collins wheel. Riding alone for two laps in a draft legal race I noticed a group of 5 gaining ground. I eased up and let them catch me so I could enjoy the spirit of some drafting comrades.

Rolling into t2 with a little shoe mishap that put me about 30 seconds back of the group that I had been riding with. A bit of a shame but a lesion learned for sure. On the run into t2 I cut my toes up and ran in soggy feet. The run was better then Montreal but still lack the pizazz that I really want. Nothing like a little fuel to the fire before 70.3.

cheering section

2010-07-07T21:58:00.000-07:00

Over the past couple of weeks friends have been rocking a bird on their backs! I have had a few people alert me of 'bird' sightings in the past couple of weeks. It's great to know people are rockin the jersey. Dave Holmes son was been given one of the kids sizes that I had printed and is rockin out in the true spirit of the bird.

ah-oh!

quebec carnage

2010-06-30T14:23:00.000-07:00

I have always been convinced that my tolerance to the cold was large in part to my scandinavian babysitter; who in the middle of winter would nap me outside. Now I sleep with the window open until things get below minus 15 (give or take), and when the window is closed I wake up constantly with a dry throat.

I have always felt like those afternoon nap sessions in the cold allowed me to wear sandals 7 months of the year and pass along my sweater vest when my company feels a chill. But now after loosing all of my arm and leg hair in a shaving incident the combination of shade and breeze on a 25 degree day sends me running for a sweater.

I shaved my legs last weekend as was off to the land of poutine for the first ITU race of the season. After Canadian Nationals last year in Kelowna I was determined to have a better swim, bike so I was pulling out all of the stops.

With a 80 man field on a pontune start into a canal I knew things were going to get messy. I put my head down for the first 200m and pushed the pace knowing that it was worth burning a match to get out in front of the mayhem. At the 200m mark I looked up and I was solo; with a couple by meters up on the next guy. I immediately eased off the throttle and let Andrew McCartney and Kalen Darling come by, I hooked onto their feet and settled in for the rest of the swim.

On the bike the three of us worked together until about the 6 km mark where we were caught by a 15 person chase group. That group loosely worked together until the first big crash at the 30km mark of the bike. Lets just say epic; end over end carbon shards and bloody legs all over the place. This was the reason for silky smooth legs, not that mine were involved in the skin removal process.

After avoiding the 'altercation' I bridged back up to the lead pack and rode with a little more caution for the remaining 10km. With a mediocre t2 I was off to the races, I was out like a bat out of hell reeling guys in like crazy for the first 4km, then I hit the wall and suffered through the final stages.

15 overall, good for some points and experience! Next up San Francisco!

BBQ blues

2010-06-19T22:57:00.000-07:00

It seems as though every summer at least a couple of my old buddies try to tackle the 'greatest bbq' of all time. Last nights venture was no different, my buddy Gabe provided the steak, salad, wings, vegetable kabobs and enough liquor to tame a small town in Saskatchewan. With over 70 people 'floating' through the party; social pressure to drink and gorge is off the charts. To ensure that I did not over eat I jumped on the the dual bbq set up and worked my magic. Cooking for seventy kept me just busy enough not to attack the waves of food pouring off the grill. As for the drinking I keep a glass with soda water and ice by my side and nobody knows the difference.

With two epic bbqs under my belt I can safely say that I was the lamest dude at each party. Not that I can't hold a decent conversation but I avoid the chant, duck the beer bong and exit before the tequila starts flowing. Both parties I pulled the chute before midnight insighting a fair amount of heckling for exiting the party 'just as its getting started'.

To keep me focused on the prize I constantly think about grabbing two five pound dumbbells in transition before the run. That seems to be a good deterrent to double fisting the beers all night.

race reflections

2010-06-13T19:44:00.000-07:00

I have been thinking long and hard about this post, if I were hand writing this out my floor would be covered in frustrated little paper balls. I have read race reports in the past that deviate from what you can control into the realm of an insurances companys version of 'mother nature'. After consulting with a few key individuals in my life I have chosen to focus on how this race can fuel my fire.

The race day started off smooth, I have started to notice that my focus and ability to get my stuff in line pre race is smooth and stress free. Jumping into the water I was calm, I knew that I would be able to get away from the mayhem and get comfortable out front. As I reached the first buoy I latched onto the feet of a couple of strong young guys from the National Training Centre in Victoria. I spent the rest of the swim with the idea that I was not going to burn a match until the bike.

The bike was smooth I was able to get in the zone and push the pedals, I did not have my bike computer as it would not pick up a satellite signal the night before so I was flying blind. It is a interesting mindset out front on the bike, until I hit the turn around point I really had no idea where anybody was. By the turn around point I had put some time into the two young guys behind me and despite Marcotte the rest of the field seemed to be spread out way behind the top 5. It was great to hear people shouting out props on the way home that always jacks me up.

As I headed into t2 I felt loose and ready to rock, I was confident in my run and really excited to test things out. The first 6 km of the run felt great and like the 10km two weeks ago my form faltered and my quads tightened up. Im sure my pace per km slowed considerably over the last 4 km. At just passed the 8km mark I was passed by both of the young guns and i did not have any gears to stick with them. I finished up third overall but with a far stronger performance then last year.

Not my best day out there but some positive that I'm taking from the race.
1. My bike and swim are strong
2. I was able to get in the zone for a couple of minutes at a time.
3. My pre-race routine is really starting to click

Three things that I need to work on
1. Bike to Run fitness
2. Running School, a, b, c, and bounding
3. Increasing my running load
4. Strength training, physio, yoga

Over the past couple of seasons I have always found it challenging racing and coaching at the same event. I really feel that I can give neither my true focus. But the rewards of sharing success with the Triathlon Club are far greater then any personal victory.

Overall a good race and I'm excited to tune things going into the summer!

whats in your purse?

2010-06-08T19:24:00.000-07:00

Throughout my life I have always raised a eyebrow when I see a woman caring around a large handbag with all of her life's needs. Mostly I just attribute it to years of residual build up. Lately I have realized that I have entered this select group of pouch barring individuals. My messenger bag has become a "man purse", now I see people raising the eyebrow at me. (could be the man purse, could be the extremely short shorts).

Now you ask, what exactly makes up the seven pound bird purse. Well,

1. 5mm allan key
2. 8m allan key (bottom bracket tightening)
3. patch kit
4. 3 tire levers
5. CO2 and chuck (empty)
6. Power Tap computer
7. Sunnto Watch
8. Spork (spoon fork)
9. Goggles
10. Eye Drops
11. Phone
12. Wallet
13. Oakley Radars
12. Close Pin?
13. Spare Tube
14. Ipod + headphones
15. 3 white board markers
16. Pen
17. 3 Power Bars
18. Granola Bar
19. Orange
20. Rear wheel skewer

Ahhh, how therapeutic!

hibernation

2010-05-31T07:18:00.000-07:00

It has been a tough couple of months watching friends and clients start their race seasons. I have really been itching for the chance to get out and really warm up the engine that I have been building over the winter. Yesterday I jumped into the 10km component of the Calgary Marathon; anxious to see the results of my new running form.

Since the beginning of January I have been building my gluteus and hamstrings strength in order to promote a more efficient hip movement. I know that things are coming along because my pants no longer slip off my body! I have a but (albeit small) that is holing them up.

The first 5km of the race felt effortless; like I was just floating along, it felt great to hope out in front with the Kenyans. At the 6km mark my pace hit the wall as my form started to slip and my quads took over. My pace slowed by over 10 seconds per kilometer right through to the end.

Fitness wise it is a great indication that I'm strong, creating great confidence for the upcoming season. There are still a number of things to work on, with form fitness being the priority.

I was given a great perspective on the race last night by a new friend. He mentioned that I need to bank my energy surrounding my latest result; so that I can draw upon it when my training hits a valley.

All in all, I'm stoked to see the results from the revised approach this year.

creative thought

2010-05-27T10:16:00.000-07:00

The last few weeks have seen there fair share of excitement with camps in Vernon, Calgary and a little stint climbing the passes of the Golden Triangle. I have been fortunate enough with all of the added pressure to stay healthy, but doing so has me riding the knife edge.

I have had several clients and friends ask how I know when to back things off? The answer is not definite but requires a great deal of listening to my body. With that here are three signs that let me know when I'm on the edge.

1. All creative thought is lost. It is hard to read books, Paint, Write and think on a constructive basis.

2. The tickle in the back of my throat. When I get the tickle in my throat I tend to go into full attack mode; salt water naisle flush, warm salt water gargle, more sleep, extra vitamins, orange juice, ginger, honey...

3.The body will not recover. Cumulative fatigue after 5 or 6 workouts does not fade even with the use of massage, rest and active recovery.

There are scientific mean to knowing that the body requires more rest but I believe that there are warning signs that accompany or even prequel the hearts reaction to cumulative stress. Not everyone will have the same signs but testing yourself and recording thoughts and feelings during training can allow you to analyze your limits.

Into the Storm

2010-05-04T21:32:00.000-07:00

Yesterday i rounded off 28 years on this planet with one of my top ten days of all time! What a spectacular day it was. As my Mondays usually go I was at the pool with the Triathlon Club for 6 am. Instead of heckling from the sidelines I decided it was time to jump in and create some waves. Grant put on a great practice pushing the pace and making me hurt. After that I jumped on my bike and fought the headwind and impending storm out to Bragg Creek. Just as I reached Bragg the rain started; I promptly turned around with the help of a nice little tail wind avoided the water wave all the way home.

The rest of the afternoon was spent with my girl, cooking dinner and getting what could be one of the most well thought out gifts I have ever received. With out a doubt the Talking Heads 77 album 'psycho killer' showcases one my top ten greatest songs of all time. I have been searching for this record for over 5 years! With a little cheesecake in the evening to top things off; I went to bed with a serious smile on my face.

I can’t seem to face up to the facts
I’m tense and nervous and I can’t relax
I can’t sleep ‘cause my bed’s on fire
Don’t touch me I’m a real live wire

Psycho Killer
Qu'est-ce que c'est?
fa fa fa fa fa fa fa fa fa fa better
Run run run run run run run away
OH OH OH

"l'oiseau"

2010-04-21T20:04:00.001-07:00

All my life I have had basically two nicknames, Bird (how original) and Birdman. When I was in elementary school I hated my last name, I let it get under my skin. But over the years I have come to love it. To the point where the last 4 digits of my phone number are bird, my answering machine has a bird call that greets you; I could go on but it would just make me look absolutely ridiculous.

For the third time in my life I have been given a nickname that really strikes a cord. As I entered the main set of the Cascade workout yesterday afternoon Dave Johnson called me out,"l'oiseau" (Wah-zoh), "are you going to drop like a rock like last week or are we going to see you fly!" I smile, little does he know I have been in the water 4 times since my complete failure last Wednesday. Logging 18km of stroke work for stamina. He has just added fuel to the failure fire that has been driving me the last 7 days. I finished 75 minutes of the 90 minute workout before I lay on the pool deck like a fish after catch and release, momentarily stunned but stoked that life will continue!

Swimming with these little phonemes constantly humbles me. Every workout someone steps up and absolutely knocks the wind out of my true fitness level in the pool. There are only so many times you can tell yourself, "lets wait to see how they do on the bike."

Wah-Zoh

Out!

Centaur Subaru

2010-04-18T20:37:00.000-07:00

Working with the Talisman Centre and Speed Theory over the past couple of years has given me the opportunity to work with a lot of great people in business and triathlon. It has really made reaching out to the community in Calgary very fulfilling while providing a great opportunity for networking.

This year in Conjunction with Talisman Centre, Centaur Subaru and Speed Theory I will be putting on a few 1 day mini camps that allow people to get out there and experience training on a different level. The final details are in the works but look for our first bike handling camp mid may.

With that I'm please to announce my partnership with Centaur Subaru this year in my quest to become the best triathlete possible.

Final Colors

2010-04-16T07:15:00.000-07:00

Well the Jerseys have been approved with the navy and white color scheme. Thanks for all of your orders. It should be be between 6-8 weeks to have things shipped.

Thanks again for your support.

Bird on your back

2010-04-11T19:02:00.001-07:00

Spring time is upon us and just around the corner is a busy and exciting 2010 race season! As some of you may know, I have taken on several big ticket races that will be taking me all over Canada (and the World!) including races in Quebec, San Francisco, Alabama, Kelowna and Hong Kong. This year I will be racing on the ITU Continental Cup Circuit in order to gain points towards my goal of being selected to the Canadian Elite National Team. My race season is a lengthy one extending from June all the way through November.

As I have been intensively training, I have also been working on branding for both my sport and my coaching. I have been fortunate to be assisted by Marc Morin of Impello Marketing and Design to create the very cool, very unique 'Bird' logo. Marc has taken this and made a jersey that is out of this world!

I am ordering a round of bike jerseys that I am selling for $80.00 a piece - you chose the size and cut (or I'd be happy to help you out with this). The money will go directly to assisting me in this season of racing.

I am placing the jersey order this upcoming Friday April 16th, so drop me an email if you are interested. I will order a few extras but there are no gaurentees on size or style with those few. The jerseys should be ready in eight weeks or less.

jonbird@shaw.ca

Thanks for your consideration and continued support.

New Look Bird

2010-04-07T16:33:00.000-07:00

Last year I was fortunate enough to coach Marc Morin through a journey to Ironman Canada that will be etched into my brain for some time. The emotional ups and downs with the triumphs and hardships that came from sharing that journey added depth to my passion for triathlon and coaching. As Marc crossed the finish line last August I was overcome with a wave of emotion, I did not think twice about giving a man a great big bear hug even though he was covered in sweat and snot. It was truly a special moment in my coaching carrier.

Since my return from Mexico in October Marc and his peeps at Impello Marketing and Design have given my image a bit of a makeover. We have created a BIRDDANCE logo for my sponsorship package and business, and built a great design for a race kit, (details soon to follow). All I asked was for something that was clean and slick and looked like the logo from my favourite movie as a child CONDORMAN.

Yeh-ya!

'its business time'

2010-04-06T07:23:00.000-07:00

Last week was a unexpected break from the 'hectic grind' of my life long weekend. Both Endurance Training Systems and Triathon Club took a little spring break hiatus. Now typically I would be pining for my 15 seconds of fame on the beaches of Cancun. But this year I decided to mix things up.

I headed out to Vancouver Island on a little road trip to get out of the city and ride a different wave. The weather did not really hold up as storm system after storm system bashed my little tent. But in the presence of great company all is relative. As I age I continually learn more about how important it is to completely step away from the regular routine and as Tyler Durden would say 'JUST LET GO!'.

Now its time to jump back into the mix, I'm stoked to see how the body and mind respond after hitting the reset button!

H20 Philosophy

2010-03-15T16:10:00.000-07:00

After swimming for the better part of my youth. Thrashing through more meters then most people will walk in their lifetime, I took several years off to get the water out of my ears. Now with triathlon swimming is my 'least favorite' discipline to train; especially on my own.

But coaching swimming is a different story. I have found a true love for the pool and the teaching the correct stroke mechanics of a efficient swim stroke. Over the last two years I have immersed myself in the coaching culture and stroke mechanics. I can honestly say that I learn a new trick to add to my 'torture bag' every week. Every action in the pool has a equal reaction (i know quite profound and original). I have become obsessed with skull and sets that induce lactic acid. It brings me great pleasure when someone beats their best GOLF score.

I have been asked several times to provide a article on bettering your swim stroke or reaching that new pb in the pool. After extensive reading and thought; my response to this is simply this. 'Get in the pool with a coach who knows and cares about your development. Hopefully they have experience, not necessarily with being fast themselves but with making people faster.'

No article will change the way you swim, you need some drill sergeant their telling you, showing you, where things are breaking down. Typically this does not happen with one lesson, especially if you have spent years learning the wrong muscle memory pattern.

Popov, the greatest sprinter of the 90's. Mimic your stroke after this guy!

serial break up artist

2010-03-11T20:39:00.000-08:00

Swell its official, I have just encountered Calgary's serial break up artist. So smooth, I walked away with a smile on my face. David Holmes at Tower Physio has just ended our relationship. After several months of completely embarrassing me with inadequacies in my hips and butt; he has let the bird back into the wild. That is not saying I'm fully healed or back at 100% but on track and have a new understanding of my running form. I'm getting stoked to start throwing myself back into the 'meat grinder' over the next couple of weeks.

Here's to hitting the wall!

t - rex

2010-03-05T14:39:00.001-08:00

Well the past week has been great! The work - life balance is top notch. I'am back in the pool with Cascade twice a week and both days Dave Johnson was able to ensure that my last few lengths felt like I was swimming with t-rex arms. On Wednesday we did a nice little set of 10 x ( 4 x 25 from a dive follow up with 100 @ pace +2), lets just say I slipped a little bit between set 1 and 10.

On another note I have had several people say that I'm looking a lot like Robert Pattinson. I really had no idea who they were talking about so I had to google the guy. With over 17 million searches this he is no slouch.

Male Model here I come!

Lack of Class

2010-02-24T21:58:00.001-08:00

Why did you risk it all,and fall, when you were in contention for the bronze?

Cause I was skiing for Gold!

Many will say that CTV coverage of the 2010 Olympic Games has been far superior in both depth and style to the coverage of previous games by our beloved CBC. On this point I will wholeheartedly agree, it has been great to skip by the figure skating and watch cross country skiing, aerials and ice dancing! The segments on the equipment of the games, technology and the 'difference makers' have really struck a cord with the public, generating far more interest in each sport then previously seen before. (at least for the next few days).

But here is a message for the reporters that are interrogating athletes between heats and finals. I cringe when I hear you ask, now that two of the four heats are done and you are 'on top the podium' what is you thoughts on winning. Or 'you are heading into the finals in second what will it take to unseat the gold'. Stop trying to get into our athletes heads during competition, it is not the time for 'groundbreaking journalism'. These reporters clearly have no idea what is going through a athletes head in the midst of competition. The athletes at the Games have some of the most interesting and unique lives of anyone that you will ever interview. What about asking, "What is your routine to focus before a competition' or 'what did you have for breakfast' or 'what is one of the toughest workouts that you can draw confidence from before competition.' Get the athlete thinking about their preparation and dedication to the sport while stepping outside the box and creating a list of questions that have not been asked by your predecessors to get people off their game.

Now I don't have a degree in journalism (hence the blog) but I do read (sometimes) and feel that I have a much better sense of the effects of what the athletes and public want.

Rant, Rant, Rant

cable tv

2010-02-16T21:55:00.000-08:00

More and more I hear of people without a tv, and that 'cable is a waste of time'. Over the past several years I have weened myself off cable to the point that it becomes really tough to watch. Now getting rid of the TV would end me. I'm a full blown movie addict, they are the best way for me to zone out and get away from my 'hetic' life.

But the last few days I have had the tv on almost every moment that I'm home. I'm finding some great inspiration and emotion from the Olympic Games. I'm really getting stoked to watch the mens half pipe after discovering these little titbits on youtube. I think my next sponsor application will be to red bull. Watch out here comes the 'bad boy of triathlon'.

the numbers

2010-02-09T18:12:00.000-08:00

As the sickness has started to fade I have been able to start building the intensity and duration back into my workouts. Last night I had my usual Monday spin class and after 5 weeks of classes it was time to re-test my 'peeps'. Out of the 15 people that tested last night I had 11 personal best 20 min time trial average numbers. Needless to say there were a fair number of people going to bed with a smile on there face.

Usually I don't test with the class and end up just jumping off my bike and yelling at them. Hence the reprimand; but I was feeling good. So I dropped the hammer, now like I said I'm not putting any number down here. But I will say that my critical power was 78% of my anaerobic threshold. So over the next 6 to 8 weeks I will be ripping some speed work to try and tow my anaerobic threshold up. Ahh the meat grinder!

This george hincapie documentary looks cool, but not $30.00 plus shipping cool!

More Personal

2010-02-04T14:25:00.000-08:00

I have had some requests to make things a little more personal on the blog lately. Not really the 'love life' aspect but more what is happening on the training day to day. Now this can get a little complicated, first off I feel odd about sharing my 'secrets' with every triathlete out there. That is what I get paid for! On a second note I find that when athletes post 'numbers' on their blog; often time they are used to intimidate the competition.

Last year I can vividly remember checking out Paul Tichelaar's blog, and when I jumped on his wheel after the swim at Nationals last year all I could think was how high his aerobic threshold watts were. Not really what you want spinning through your head while you try and hold a wheel.

I don't think this was Paul's purpose for stating numbers but it worked. Now I know what to shoot for this year wattage wise.

January training went well, starting to bring running back into the mix. I timed my training load perfectly. Hit the wall after about 18 days and backed off at just the right time. Unfortunately the following week saw a little bit to much added stress and lack of sleep and the sickness hit. After 3 days of light workouts, I'm starting back into the mix.

This weekend I'm off to see Race Across the Sky:

Ultimate Dream

2010-02-02T16:52:00.000-08:00

In a exciting time for Canada with the impending Olympic games, I have just recieved some great news. An old friend has just made the Canadian Olympic Cross Country Ski team. He recently blogged on the experience. Gut reaching to say the least! It is worth a read.

BRENT McMURTRY

Congrats Brent, giver hell out there!

Sponsor Announcement

2010-01-19T22:21:00.000-08:00

Last year I was fortunate enough to Swim in the Blue Seventy Helix wetsuit. I was a significant upgrade in wetsuit over my previous Blue Seventy Reaction. The reaction was my first suit and really served me well, but I had a hell of a time getting it off my ankles in transition. The Helix was a significant upgrade with better shoulder mobility and far better ankle mobility.

For 2010 I will be swimming in the updated Blue Seventy Helix again, I'm stoked!

Thanks to the team at Blue Seventy!

reprimand

2010-01-14T21:46:00.001-08:00

Well its official, I have received my first reprimand at work, and it not for sleeping like most would guess. Normally it does not take me this long to get under someones skin but after two and a half years I got the old slap on the wrist. Now this slap came with a smile and a pat on the back (for awesomeness).

I have bit of a reputation to be a little loud when cheering people on. It what I like to call "the hockey cheer". Basically you are yelling as loud as you can to get the attention of a athlete, but instead of screaming from the third bowl well over 100 feet away, in my case I'm a little less then a foot. Most non-athletes think that I'm recidivous and I'm causing a distraction. But I have been told on numerous occasions that my cheering (yelling) has pushed people over the edge into results that they could not have imagined.

In my usual fashion I ran a time trial with a group yesterday evening, and for 20 minutes the athletes are expected too unleash everything they have to properly reflect their aerobic threshold. As the time ticks along my intensity grows and I get louder and prouder! As it happens yesterday evening a 'gentleman' from another area complained that I was a distraction to his workout and he was within inches of punching me in the face! Now to be fair I never saw the guy, but to even state that in order to solve your problem you need to punch someone in the face reflects the true character of the individual. Can we say mike tyson:

ooooh ahhh cascade in the dishwasher

2010-01-10T15:47:00.000-08:00

I can vividly remember running around the pool deck at the bi monthly swim meet as a ten year old taunting my rival club. ooooh ahhh cascade in the dishwasher! At the time it invoked a passion for the pool that I have not felt in a long time. A desire to get in and compete and not let guys get the better of me. As a 7 year old I even went as far as to pull of the suit of a competitor that had the audacity to try and pass me.

This week I jumped in the pool with the Cascades national development squad. Many of those same emotions of a ten year old emerged. I was grinning like a Cheshire cat. Although the squad is not in full rip mode right now, it was still a challenge to push through a 90 minute workout.

I'm excited by the promise of some great competition in the pool and having fun with the new schedule. Training is going to get interesting.

accountability

2010-01-04T14:59:00.000-08:00

Well last year was my first experience making my goals public, although it was a bit daunting to throw things to the wind I found myself evaluating and expanding the goals as the year went on. Last year I stated some goals for 2009.

1 - Laugh out loud more!
2 - Learn Drupal
3 - Stay Healthily through training season
4 - Get NCCP level 1
5 - Explore more post secondary education opportunities

Yes I admit, they are quite general and really don't expose the true motivations of the bird, but it was more a test see how it would challenge my accountability.

Now for 2010

1 - NCCP level 3 Competition Coach
2 - Fix my eyes (see previous post)
3 - cook one new dish each week (keep a record)
4 - stay healthy and keep workouts fun
5 - continue to grow and build my business
6 - Race and compete on another level through extreme discipline

Here a little video that make me wish I had a tricycle!

x-mas

2009-12-28T15:07:00.000-08:00

I have just returned from a Reid family Christmas in Edmonton. As my family has headed for a warmer spot down under; I was left to 'fend' for myself over the holidays. So I quickly invited myself up to Edmonton to spend a couple of days out of my element with the Reids. I did not work out once and still kept my consumption up to around 5000 calories a day. But I did end up doing a little framing on a sauna, ice fishing, playing hockey and getting into some intense board games to keep things fresh.

I'm starting to learn with every break from my typical day to day routine, how important it is to step away and as tyler durden would say 'just let go'.

Now for a completely unrelated video that I thought was neat.

keratoconis

2009-12-14T16:14:00.000-08:00

Almost four years ago I was diagnosed with a degenerative eye disease called keratoconis. At the time the degeneration of the cornea was very mild and I was told to get some hard contact lenses and I would be fine. Since my return from Mexico I have noticed things were just not right with my vision. It has been a real mental battle to admit this to myself to seek help; and over the past five weeks I have entered the world of vision correction.

No offense to anyone practicing in the field, but I really feels like every appointment I make there is some hidden cost and refferal fee that I don't find out about until things are too late. I have already sunk serval thousand dollers into glasses and contacts which did absloutly noting but make me look smart. (if that is possible)

Today was D- day, I was finally able to get my refferal to a specialist who confirmed my 'observations'. Over the past four years my corneas have degenerated almost 10 nm (nanometer) a year. But on the bright side he offers a service that might slow or stop the degeneration. For 2500.00 an eye they will perform a Corneal Cross Linking. In which they drop riboflaven into my eye and they flash it with about 2 weeks worth of Austraillian sunlight over 30 second bursts. The b12 in the riboflaven congeals and stiffens collagen in the cornea.

After some serious reaserach I have come to the conclusion that the cross linking procedure, although very new in practice, should be a good fit.

Flat Butt

2009-12-11T17:42:00.000-08:00

Several weeks ago I mentioned a stage 2 tendinosis in my left Achilles was holding up my run progression. Since that post I have been in and out of physio trying to get things sorted out. Frustrating to say the least as running was supposed to be a big part of the consistency for training over the winter. Although things are still early in the season, it has been hard to focus on the big picture and keep motivated. Unsure of the consequences of cycling, swimming, weights and the light running in my training; I have not been able to get 100% focused for any workout.

Today I switched physiotherapists to a more expensive renowned clinic in the city. After 90 minutes of treatment and assessment I feel confident that Im on the right road to becoming a more balanced athlete. As it turns out I really don't have the right motor patterns in my gultes. They are weak to non existent. So over the next seven day's my objective is very simple, fire the glute without firing the hip flexor. There are other components to this; but really I need to get control of my ass.

The Renaissance

2009-12-07T08:34:00.000-08:00

Entering what I would call my second year of 'educated' coaching, I'm constantly amazed at not only the number of various endurance training philosophies but at too the degree that they counter each other. For me to go into the periodization or reverse periodization theories would be enough to put you right to sleep. (ahh sleepign, good topic for another blog) Even though I would admit that my complete knowledge and experience with any single theory is quite junior; I have been able to come up with some earth shattering conclusions for success.

1.Have the drive to set goals and follow them.

2.Recognize when you are tired and take time to recover. There is still a demarcation point (big philosophy term) to this as you don't want to bow out of every workout because you are hitting the wall. But you must be able to realize when your total stress load (life + workouts) is not allowing your body to bounce back; thus taking the time to chill.

3.Verbal and lyrical motivation can increase performance and motivation by an immeasurable factor. Time and time again I have seen athletes refocus and release endorphins to take their performance above and beyond expectation.

4.Outside observation can be a very powerful indicator for lack of drive and incoming sickness. On several occasions well before my heart rate monitor or body gives me sings that I'm battling a bug, someone in my daily circle will let me know that I'm looking tired. Sure enough two or three days later my resting heart rate will rise and if left unchecked I will get sick within about 48 hours. But through the keen observation of a coach who you see regularly the power to 'reel' someone can save a lot of grief over time.

I can't say for sure; but with a certain degree of confidence I believe that with these four pillars in any programs whether you are at high intensity or long duration or a combo thereof, success will be yours!

Glutton Bowl

2009-11-25T16:25:00.000-08:00

Everyone knows the feeling when they step into a buffet and immediate panic overcome them. One thought dominates the mind and sweat beads on the brow. 'Will I be able to get enough food?'

In my glory days as a 15 year old swimer at the hight of puberty I would routinely eat everything in the fridge, ah your thinking I'm joking. With competitions every second weekend and twenty + hours of workouts per week; I was literally a machine. Almost embarrassingly so. I had a reputation in the swim community as a third and fourth helping guy. Here are some feats of Glutton Glory (110 chicken wings in one sitting, 24 inch uneatable sub in Missoula Montana, 2 shoe boxes full of fries + burgers and shake at peters drive in and lets not forget the 3 biggie size frosties from Wendy's. The old swim boys took great pride in 'getting our monies worth at every all you eat buffet.' The owner knew right away as the bunch of us pilled into a booth with our chlorinated hair and menacing grins, the restaurant was in for a long haul.

Today after a series of workouts that lasted around 4 hours I had that same old feeling in my gut. Luckily there is a great little Indian restaurant not four blocks from Talisman. Just like old times I stumbled in there at twenty after one with that same old panic and sweat on my brow. Four heaping plates of butter chicken and various curries washed down with a couple plates of fresh fruit, I was out of there!

A tribute to one of the greatest athletes of our time!

Bike Week

2009-11-17T21:04:00.000-08:00

A couple of months ago I agreed to pick up some shifts at the Talisman Centre, three to be precise. Tuesday/ Thursday night spin and a Friday morning spin. I did not really put two and two together but now I have 6 separate spin sessions totalling 12 hours of bike classes for me this week. So far four hours in; things have been going great, the energy level of the new classes really gives me a nice little boost. I have been rocking the classes with a super set; 5 x (1 min @ MAP - 2 min @ E4 - 4 min @ e3 - 3 min @e2) This continuos super set you really shows what people are made of. I have a number of people fail on me but those that pushed thought really found a great deal of satisfaction.

Back in tomorrow am for a 90 min ride!

Pump it Up!

2009-11-13T18:35:00.000-08:00

Things have been tough this week navigating around the Achilles issue, everyone I talk to has a different outlook on causes and effects. After a 40 minute barefoot run yesterday, I ruled out my running shoes as the cause and now look to build strength to combat the injury onslaught. I hit the weight room for the first time in years; i forgot how much I enjoy pumping things up and how tall and lanky really don't mix in the weight room.

In my usual fashion I went looking for a video for inspiration, After perusing the weightlifting accident section on youtube I stumbled on this one. Not really in context; but still makes your stomach turn.

Key Words

2009-11-10T08:03:00.000-08:00

This year has seen a new strategy arise when it comes to marketing myself. I have enlisted a good friend at Impello Design to help me out with my brand image. With the idea that having a singular brand image; that recognition and professionalism really goes along way in the eyes of a potential sponsor. With that in mind I have begun to pay attention to key word searches from search engines along with entry links to my blog. So I guess over the next few weeks I will be adding and deleting blogs and websites in this little experiment.

One of the most interesting things that I have found with the plethora of information that the stats gives me is that 68% of the people that visit my site stay for less then 5 seconds. Of that 68% a large majority searched Bird Dance on their favorite search engine.

This is what they were really looking for! I also don't move my feet when I dance.

stage 2 tendinosis

2009-11-08T13:31:00.000-08:00

It hard to tell right now whether the tendinosis has been instigated by my return to running from a two month hiatus; or a old injury rearing its ugly head. I stepped out for a 70 minute run on Thursday and have been nursing the Achilles tendon all weekend. It makes for a bit of a bummer to start things off, first with a illness, now with a actual injury, I have to find other things to bide my time. Marketing and sponsor plan for 2010 is coming along and the Speed Theory TEST team have been great projects to develop my skills.

Here is a little Dave Macaskill video! Makes me want to buy a VW?

fitting end

2009-11-06T16:04:00.000-08:00

Well Halloween marked the official end to my offseason, I will not have a alcholic drink until new years in a attempt to clean my body and build physical and mental strength.I was taken down last week by version of the flu (not swine) due to my lack of (respect and listing skills) for my body. It still amazes me how fitness gains allow a higher level of body awareness; where the littlest bumps add up so quick. I can not even imagine how smoking or constant partying over years must numb the senses so quickly.

I'm excited to receive my schedule this week from my coach, Jack VanDyk at the Talisman Centre. We have had a few sit downs to strategize how to improve my fitness, run speed and swim speed for next season. My training grounds will move this year to a separate part of the facility that allows more privacy and access to phone and computer so I can stay in touch with client and prank call friends from secure location.

In the end I will not be going 'office space' on my current computer!

Best Night of the Year!

2009-10-30T21:23:00.000-07:00

Many people will argue that New Years, or 'their birthday' ect. are the best nights of the year. But year in year out; Halloween seems to pull through as one epic occasion. I would post pics of myself from previous years but that would just be wrong and would take this blog out of the pg rating. So in the spirt of unforgettable costumes I thought this would be appropriate.

TEST team

2009-10-28T13:37:00.000-07:00

TEST Yourself!
Do you have what it takes to be on Team Elite Speed Theory?

Speed Theory is looking for high performance triathletes for the 2010 Team Elite Speed Theory (TEST). We are looking for energetic, personable, knowledgeable and successful athletes. Speed Theory will provide products for the selected athletes to use in training and racing as well as supplying deals on anything else the athlete may need. Ideal TEST athletes must have been racing for at least two years and must be placing top 5 in their age group, or competing at a provincial or national elite level. Athletes will be expected to know about and promote the products they are given. Although performance is important to the selection criteria; we are also looking for originality in each athletes approach to grow Speed Theory within the community. To apply please email a cover letter of no more than 300 words and your athletic resume to darcy@speedtheory.ca no later than November 13th.
We look forward to hearing from you!

we shall return

2009-10-21T22:58:00.000-07:00

As I slowly re enter society, I realize more and more how certain events in my life have dramatic effects that alter perception of my day to day operations. I have spent the first years of my adult life realizing what stress feels like and how it effects my state of mind. It was not until my body started to shut down my adrenal glands did I realize the true magnitude of stress. It may seem hokey in todays 'peer reviewed journal' society to focused inward on unmeasurable stress but the thousands of signals deserve a certain level of observation.

Where does this rant on the philosophical nature of stress go, well I have been doing a fair amount of inward reflection on what taxes me on a day to day bases and what are the true reasons why I pursue certain objectives. While my search rips at the true desires of each action, I have come to one conclusion on coaching through this inward observation.

Every day I must look at how to make each individual better; to find true self satisfaction, with the aim of providing a equal service to those who know what they want and expect alongside those who are just their for the ride. It is tough to balance my own athletic goals with that of clients but if you can find the motivation and drive within a client it can push you to new heights on those days when your head hangs a little lower then usual.

back to philosophy'

New Coach!

2009-10-20T23:05:00.000-07:00

I would just like to announce that Grant Burwash is now coaching with the Talisman Triathlon Club. In its second year as a official club in Alberta; TCTC has now added a expert run coach to round out its depth in the multi-sport field. Grant brings extensive track and cross country experience along with a very prestigious race resume that includes Canadian Duathlon National Champion. Please welcome Grant to our Tuesday/Thursday morning swim sessions and Tuesday night swim/run.

Be a Man!

2009-10-18T15:27:00.000-07:00

SAMPLE SALE

2009-10-13T07:35:00.000-07:00

Sunday Oct 19th

Thorncliffe Community Association
5600 Centre St. N.W. Calgary, AB
In the Thorncliffe Room

Everything must go, we need to make room for next years
samples and demos - everything at our costs!
Cash or Check only!
lO:00 am to 3:00 pm

skis, snowboards, snowboard bindings, ski wear, spring and
winter clothing, backpacks, tents, sleeping bags, helmets,
watches, heart rate monitors, cycling apparel, cycling
accessories, running apparel, running shoes, XC ski apparel,
XC ski boots, XC ski accessories, XC & alpine poles.
And much more!

Featured Brands - Kelty, Atomic, Head, Sunnto, Mountain Hard Wear, Halti, Flow, Line, Scott, Volkl, Uvex, Toko

I like big butts and I can not lie.....

2009-10-01T11:38:00.000-07:00

Just had this one sent to me!

Arrribbba!

2009-09-29T21:25:00.000-07:00

3300km in 25 days of riding, my legs are full of lead and I have a few sadddle sores that are preventing me from enjoying the last remaining riding in Calgary days before the snow. I would show pictures but that is just not right. Our last few days of riding were spent in the 'city suburbs' that completly engulf the space between LA and the Mexican boarder.

Here are a couple more choice moments from the trip.

Hanging out at Deception Pass.

Our typical mid day dry everything routine.

Speedsters in the Redwoods~

California Bums

Trying to look cool in Golden Gate Park

Our favorite signs!

Mexico Baby!

All in all it was a unreal trip, looking back on the last six weeks and I could easily say that it would be the best six week combined period in my life. I would reccommend cycling through Oregon to anyone, consistently the best riding day in day out that I have done. The next adventure starts right away, I'am hyped for the new training season and to connect with friends.

so~cal

2009-09-24T18:26:00.000-07:00

Well I can now see why the minimum recommended time for this trip is 5 weeks. Since our only rest day in San Fransisco we have pushed over 100 miles for four of the last five days and on that 'small' day that we put in a good 85 miles. Needless to say I'm starting to feel the trailer a little more. The northern California coast has been stunning, with the the redwoods and the extremely jagged shore line the riding has been challenging everyday. Here are a few highlights of the trip.

The biggest climb of the trip in the Cascades! A nice 2 hour slug fest~

A midday nap by the hood canal, in Washington St.

Here is a nice little pick of me chilling with Paul Bunyan.

Just taking a break in the middle of our 30 min pedestrian bumper fest crossing Golden Gate Bridge.

Camping in Strawberry fields.

Beaches in Big Sur.

Today on our 'little' jaunt through Los Angles we pass a older guy with coke bottle glasses rockin his hard gear on the road bike. He was holding about 33km/h and no matter what the terrain he was in his big ring just mashin it. Passing him just lit a fire under his ass as he proceeded to pass us right back mentioning how it must feel to be passed by 78 year old. I just had to snap a video of this legend.

Tomorrow San Diego and Saturday Mexico!

Cali Baby!

2009-09-12T13:29:00.000-07:00

Well the km's keep rollin by! The 378 miles of Oregon Coast was stunning, the landscape seemed to change every 20 miles from rainforest's to desert and back to the waves crashing on the jagged rocks below the cliffs that we climbed. The coast is swarming with bikers as the typically wide shoulders and hiker - biker camps allow for a real easy journey. You can't really beat $4 a night for a 'primitive' camp site. That was the warning at the first state campground, 'these are primitive sites and you will have to walk half a mile to the nearest showers'. Tough life when you are camping on the beach legally with free hot showers.

When we crossed the boarder from Canada to the United States the boarder guard laughed at what we were doing and in his finest US accent he said, 'You boy's won't make Oregon let alone California'. Needless to say that added a little fuel to the fire on our way down here. Currently I'm standing in a library in Eureka getting the most of my 15 minutes of free Internet.

Again my lack of pictures is quite said. Hopefully next post I will have a few to post.

Oragon Trail!

2009-09-05T19:28:00.001-07:00

I think before I delve into the bike trip, I would like to talk a little about the week following the ITU race. Things were a mix of ups and downs, not that the race did not go well but I have been running through things in my mind. This is key to focus and rev up my training for next year, I know that in order to fight with the top 5 guys in the country I have to be more focused and real about what I need to do. SWIM - RUN - CORE - RECOVERY

The week between Kelowna ITU and Ironman Canada was filled with a lot of beer and sleepless nights. Jevon and myself headed out for Penticton via the bike. I ended up staying with Marc and Jamie at a beautiful B&B overlooking Skaha. I spent Saturday mixing things up with a couple of friends and then took my coach Jack Van Dyk out for dinner. Ironman day was a real mix of emotions watching friends and clients out there pushing their limits. I finally understand the emotion involved with Ironman and will hit this race in the next couple of years when my training allows me to race.

Along to Mexico

We have been rolling along for the last six days starting things off in Penticton and heading west through the Cascades. We have been averaging about 130km a day and squatting just outside of small towns as we go. After 6 days without a real shower and shave we finally cracked and have hit a funky little hotel in Astoria, Oregon. The riding has been breathtaking; especially through the Cascades and the hood canal from Port Townsend to Elma. As we hit the coast today things got a little windy and we got soaked, hence we are drying things off and catching a great meal.

840km

No pictures yet, the download cord was left in the hotel!

Catch you in a few!

ITU Canadian Nationals

2009-08-24T06:17:00.000-07:00

The first taste of draft legal racing and I'm hooked, the speed and tactics of this kind of event really keep you on your toes. In the days leading up to the race it was announced that Simon, Brent, Kyle and Paul would all be racing the Nationals this year which only fueled added nervous excitement. The pre race meeting was really the who's who of triathlon in Canada, it was really neat to see the top 10 guys in the country all in one place.

The race was set for 1:45 pm on Sunday; a nice late start to let the age groupers and the elite women get through the course and pump up the excitement for the male race. I had a beautiful ride in from Westbank for my warm up and then went through the bike/ helmet/athlete check and proceeded to transition. This is where you get your first real taste of the crowds, there had to be 100 people just watching the guys get ready! After that I decided to find some shade and chill until marshalling.

The hype before the event was unreal, they had some serious pump up music going, enough to make my sister and mom a little flustered before the gun whet. Now this is where I get my experience swimming in packs, I have never swum with 40 guys all relatively my speed. It was complete chaos for the first 500 meters, every man fighting for that inch of space. After I rounded the buoy at the 500-meter mark I found myself just of the back of the first pack heading into the beach turn. After the 750 I was able to sneak past a few more guys and come out on the heals of Paul Tichelar in 8th.

After a great transition it was off to the bike, for the first couple of km I found myself on the back of Tichelars wheel desperately trying to catch the front pack. Once we hit the hill Paul dropped me like a sack of potatoes and I found myself riding alone for the next couple km. I eased up and let the next chase pack gobble me up. I spent the rest of the race in the lead chase pack about a minute back with Bryden, Horn and Yorke. After 6 laps of the bike course we headed out for the run.

T2 was a bit slow and I found myself about 15 feet back for Bryden and Yorke. After a cautious first couple of km, my lack of fuel on the bike started to catch up and I found myself in survival mode. I fought through the last 8 km in the run with a disappointing final leg.

All in all I came to Kelowna and did what I wanted to do, my ultimate goal was to get into the top 10; with the need to get into the top 16 so I could apply for my International Competition Card and compete for Canada on the Continental Cup Series.
16th Canadian male overall with lots of room for improvement.

Yoga in the Park

2009-08-06T10:42:00.001-07:00

With all of the events and great things going on it can be hard to fit everything in. The weekend looks to be especially packed so it might be a good idea to head down to the park adjacent to the Talisman Centre for 'One Breath' put on the lulelemon Calgary. There looks to be 100's of people that will come out to the event that welcomes beginners right through to advanced practitioners.

Could be a great way to meet some new and interesting people, all while starting the weekend off in style.

Bring your own mat and a gear to the west side of the Talisman Centre at 9 am Saturday August 8th.

The Last Three

2009-08-03T20:05:00.000-07:00

Well I got into a little argument over the weekend discussing who's blog is worthless. My arguments got trumped by fellow Speed Theory athletes by the fact that I don't blog enough for people to pay attention.

Enough of the hog pogery. I will get into the last month of ripping. On July 5th I headed down to the Crowsnest pass to compete in the Sinister Seven trail race. I headed out in the evening to complete stages 6 and 7 totaling 28 km in total darkness; starting at 1 am running downhill on ATV track. After the 2 hours and 20 minutes of sensory overload I hit the wall slept for 5 hours then headed back to Calgary where I found myself stuck to the couch for the next couple of days.

The next event would be the grueling Canmore Triathlon on July 15th. The net elevation change on this course makes it one of the most unique Triathlons that I have ever done. The swim went well and I found myself alone on the bike for the first three laps, until Jamie Whyte came by like a freight train and put about a minute into me before we headed out for the run. I felt strong but could not push myself into a decent level of pain will all of the elevation changes on the run. I finished in a solid 2:01, which considering the course is not bad.

Finally I stepped out of the comfort zone and jumped into the 24 hours of adrenaline at the nordic centre. It is hard to sum up this event in a few sentences, it is truly epic and a great way to link up with friends for the weekend. Night riding is a serious sensory overload and riding 1 hours on, 3 hours off takes some getting used to. I would love to do this event every year to really give me a great refresh.

longest post ever!

Michael Mann - the Mann

2009-06-24T22:16:00.000-07:00

Ok, the title is a little cheesy, but I'm stoked about checking out the new Michael Mann film this weekend Public Enemies with Christian Bale and Jonny Depp. It is the first film that he has written, directed and produced since Miami Vice and it's about time. On another Mann note, he also directed and produced these two shorts for nike.

Leave Nothing

When you lose, don't lose the lesson. - Dalai Lama

2009-06-16T15:14:00.000-07:00

Well the first race of the season is done, like dinner! The overall experience was great. Things started off with my weekend sponsor, giving me a lift out in the climate controlled Range Rover to the chalet in Kimberley. All in all a great set up for the race, we spent a nice relaxing day on Saturday with some small work on the bike a quick dip in the lake. Sundays pre race went smooth and as things got started I found myself out front with Andrew Russell. Last year he spent most of the race sitting on my hip and this year I decided that it was his turn. He pulled me most of the way back and then I beat him up the beach only to have him pass me as we entered transistion. T1 went really smooth and I was off on the bike. As Russell inched away from me in the distance I stayed focused on keeping my speed any not hitting the 'red'. Seally passed me shortly after the turn around and from there I started to see my position on the bike. Overall a good time significant improvement from last year, but still room for growth. The run was another story all together, I hit the wall at about the 5km mark as my run fitness is just not there right now, that is when I popped my Enervit Cheer Pack and battled through the final km for third.

Well now its time to dig myself back into a hole of pain and refocus on the the next big one.

core training

2009-05-11T09:24:00.000-07:00

As things start to ramp up in the training world I have been experimenting with a little core training. Just to keep things exciting I'm considering all options; there is no better place then the urban jungle to strut your stuff.

I have been cleared to run again and things are feeling great. This weekend I will be heading out to hit the golden triangle with Jevon and the family. We will be treating this one like a mini training camp with some runs and swims to top things off along with the 330km of riding over the 3 days. Should be a great time!

A Hard Night

2009-04-26T21:16:00.000-07:00

Typically I try and keep my social scene off this blog, or lack of it, but this one is too hard to pass up. It all starts at the yardhouse 17th for a 'couple' of beers with some friends to watch the game. Well it was a bit of a letdown and to pass the time we decided to see how many pitchers we could drink. So much for driving home! After the game ended we needed a pick me up so we hoped over the the palomino for some live band action, which turned out to be a bit of a 'oh my god this is our first gig lets invite all our friends'. We got booted out of there for yelling, and ended up at the Al cove singing karaoke (mercury blues) until we closed the place. Needless to say I maned up at night but way unable to man up in the morning. Here is a little quote that made the Herald.

Loss tests faith of Flames fans

Calgarians pin hopes on rally after 5-1 defeat

BY RICHARD CUTHBERTSON, CALGARY HERALDAPRIL 26, 2009COMMENTS (13)

E ven before the third period ended, some Flames fans had turned their attention away from the television screens broadcasting every excruciating moment.

It was that bad for Flames faithful at the Yardhouse bar on 17th Avenue on Saturday night, as they watched Calgary get trounced by the Blackhawks in Chicago.

"Total letdown," is how Jon Bird described the game.

Hopes the Flames will win the series are not necessarily dashed, but the Blackhawks have a 3-2 series lead after crushing Calgary 5-1 Saturday night.

Even so, Bird said he's confident the team can come back to claim the series. He said the next game, to be held in Calgary, will see the Flames with fire in their eyes.

Calling himself a "serious fan," Bird, who is 26 years old, still has Flames sheets on his bed.

He reminisced Saturday about Calgary's 2004 run to the Stanley Cup final and the Red Mile legend that grew from it.

That year, he streaked wearing only a pair of tight underwear. And he said he's not above doing it again.

"I am more than prepared to do it," he said.

good couple of days

2009-04-12T10:06:00.000-07:00

Since my return from mexico, my training has really sprung forward. A nice little primer on Tuesday, followed by a good run Wednesday and Thursday and a unreal ride, outside on Friday. Did the old out to bragg route with a couple guys from ETS. But the highlight so far has to be the brick yesterday, after 4 weeks of failing that workout, I have finally been able to check that one as fully completed. By far one of the most mentally tough workouts that I have had to attack week after week. I'm glad that the weather has broke here and I going to start putting a lot of my active recovery minutes communing on a unicycle.

cruzin

2009-03-16T15:59:00.000-07:00

Well today my legs are burnin! I Ran the St. Paddy's Day 10km yesterday agaist some stiff competition, the boys were out quick and I just did not have the speed to stay with them. I will be chatting with coach on some stratagies to develop my running over the comming months. All in all I was about half a minutes slower then I would have liked at 35:20 but about a minutes quicker then last year, if that really means anything.

One a brigher note the Triathlon Club at Talisman is going to continue through the 2010 season, which will bring some great challenges. I wipe my brow that I get to continue to do what I love for the next year.

meat grinder

2009-02-20T23:19:00.000-08:00

Well after a couple of hectic months I'm back to the keyboard. Only to announce that I have entered the meat grinder, the last 4 weeks has been great. I have finally been able to start pushing the limits of mind mind and body. This is my favorite phase, I look forward to these workouts all day. As I say to the guys on the Talisman Tri Club 'how often are you at a place in your day where you can push you mind like this; time to take advantage!'

Things with the Talisman Centre have been a bit up and down lately, the Tri Club is going really well and I truly enjoy coaching and fostering improvement. The facility will undergo a roof replacement for the fiscal year of 2010, so a job will be though to come by during that time, and the Tri club has not been made any promises. But on a final good note that completes the 'shit sandwich', is that I have been named one of the trainers of our DRIVEN 5 program. I have included some links to the site and to my athlete; Marc. I'm really excited about this program as I truly believe that I make a sizable difference in his performance while gaining a true friend along the way.

Bring in the New Beer

2008-12-21T14:35:00.000-08:00

Although I went into the Christmas Season with intentions of maintaining a 75% level in my training; the beer and chocolate have taken hold. I hope to workout 3 times a week until the second of January. Until then I will drink and be merry, very merry. I guess it better then the mass market new years resolution;lose weight ( workout for two weeks - get frustrated that results are minimal - quit).

Speaking of New Years Resolutions, I have set my new goals for 2009!

1 - Laugh out loud more!
2 - Learn Drupal
3 - Stay Healthily through training season
4 - Get NCCP level 1
5 - Explore more post secondary education opportunities

calgarys endless push

2008-12-11T06:45:00.000-08:00

http://www.westlrt.ca/contentabout/route_animation.cfm

Blue Steel

2008-12-01T12:23:00.000-08:00

The last week has seen the first setback of the 08/09 campaign, a little body cold that wreaked havoc with my resting heart rate and workout intensity. Which resulted in the completion of 50% of my workload. Thinking back on last year I was on my second serious cold of the season and barley starting training. This year has been totally different, I'm still catching the bugs that are floating around but my body is dealing with them a lot better. For that I will give thanks to USANA multi-vitamin/ antioxidant pill that I have been eating like a 90 year old that can't ingest solid food.
Last week I have a little shoot for IMPACT Magazines regarding triathlon strength for the fitness issue. The whole aspect of mind controlling the face is defiantly not my bag; not to say the photo shoots arent interesting. But I really have a difficult time focusing on a single idea (ex. ice cream) while trying to focus on posture and form.

ah the life of a male model- celery & cigarretts

Creamy!

2008-11-22T13:17:00.000-08:00

Started my third cycle this morning teaching a 2 hour group ride with the tri club. The body was a mess after taking 3 days off and hitting the staff party last night. Its odd how a fitness facility christmas party has a sketchy creamy dinner for its staff. I guess you get what you pay for and innovative heath concious food comes at a premimum.

Needless to say that my energy levels and body response were terrible during the workout. But I was pleased to see that the results of the 20 minute time trial that most of the members have improved their numbers over the past several weeks. It is these moments that truly make coaching sweet and drive me to extend my knowledge so I can maximize every workout that I deliver.

Cross Training?

2008-11-13T10:28:00.000-08:00

Alumni Challenge

2008-11-11T11:50:00.000-08:00

Well the weekend is fast approaching, or should I say Saturday night! Really my life is still like a long weekend with sporadic bits of work here and there. But Saturday night is the Dinos swimming Alumni Challenge. "a series of 25s that will pit the old weathered skills of the Alumni against the current team that is training 20 hours per week." It will be interesting to see who has kept a reasonable fitness regime and who will hit the beer gardens!

I hoped in the pool this morning to tally a few meters before the meet and give the morning swim group a little taste of what 18 years of endless meters does to your stroke. ie - my muscle memory is set in stone and there is no stoke improvement; just maintenance. Its also kind of funny that I really can't be in the water by myself swimming for more then about 30 minutes, I just don't have the mental strength to do that anymore.

ah well, leave more time to run and bike!

new watch

2008-10-28T15:42:00.000-07:00

So the last couple of days has seen a bit of dance in my step, no, not the usual double timing late night dance floor antics though. Sunnto has just agreed to sponsor me as a coach and athlete with the t6c watch. I have been playing with it over the last couple of days and can't wait to get out for a run to check my speed real time. Two other aspects of the watch really appeal to me, the EPOC morning strain gauge and the abilty to digitally log all of my workouts to see my progress.

Unfortunatly I did not get to try the watch out this past weekend at Stewart Cup cross race, but it would have been nice to see how things progressed. I will have to check the race log feature next time. 36:20 on a steep hilly course is not bad, I would really like to get things under 35:30 in the comming weeks. I guess that means a new pair of running shoes and some more hours on the war path.

another beat

2008-10-13T21:00:00.000-07:00

Well things have officially kicked off this year quite nicely. I have been able to field 3 weeks of consistent training, with great recovery finally my heart rate has begun to settle down. Out of everything that I have been taking to balance my body the enhanced Omega 3 have been the most effective. With the aid of a coach this year I have put down 2 lactate tests, 10km run, 20 minute coggan tt and best of all a plan.

The plan has been tough nail down completely, but I'm hoping that my date with a nutritionist should round things out for documentation and logging my daily inputs and responses. Changes to my training strategy have also been centered around yoga stretch, 2-3 times per week right now. The lower back has been the most noticeable change while running, my hamstrings are loose and my stride feels more natural.

Week of Burn

2008-09-17T20:05:00.000-07:00

Things all started off on Sunday this week, with the CCC 10km run. My lactate test last week did not go really well and I was projected for a 36:30. I edged that out but just barly, but with the extra 600 meters I will take the 36:15. No longer can races get away with incorrect distances, too many runner have converted to GPS or foot pods.

I will say that I felt the burn after that effort, I was in a sprint at the end with a guy from ATCO. Of which I lost. I must really take that all in stride and use this as a guide and motivation for my running this winter. I plan to tackle a 10km every 4-6 weeks to properly gauge my training.

After a quick soak in the river I have been feeling great! Lots of energy and some really great workouts. The power is slowly returning to my legs and my lungs are really comming along.

2008-09-11T21:56:00.001-07:00

great days!

2008-09-11T21:38:00.000-07:00

Just looking back at the last Month, I realistically can't say that I have had one 'bad day'. Life has been a bit of a extended long weekend. With training, coaching and working at Speed Theory every day has been a bit of an adventure. The last week has really been great, I have been able to fully put my concentration to books and coaching. Jack has gone over the procedures for lactate testing, which meant that I have had two lactate tests done. The results with the bike test were better then I had expected, but the run test left much to be desired.

I'm truly excited to interpret the results under the tutelage of someone who really has experience with lactate. This will further add to the foundation of knowledge that I have been building around multi sport training.

new year

2008-09-05T13:30:00.000-07:00

I have spent a fair amount of time over the last month rearranging my schedule and my priorities. I has truly been a transformation. With the findings from Dr. Alhan at Paradigm Health I have singled out my adrenal gland issues and have begun the repair process. The culprits have been determined - cholesterol levels and stress - and things are being adjusted accordingly. I have quit my job selling and supporting software, in the end it really did not interest me. I have taken on some more shifts with the Talisman Centre and picked up a part time job at speed theory. The changes have been great, my energy levels are returning to normal and my resting heart rate has dropped. There is still a ways to go over the next couple of months, but I'm optimistic for the next season.

On the coaching front Calgary's Jack VanDyk has agreed to monitor my program and over the year, so that I don't head into my load phase to quickly. I'm excited to set some goals and be held accountable over the season. Now its just about corralling my mind not to push things to much over the coming weeks.

Irreee!

Testing Stage

2008-07-24T08:54:00.000-07:00

While I eagerly wait the results of my blood and hormone testing, I have filled my spare time with research on recovery practices. I have been able to increase my flexibility and modify my yoga technique. I really hope that there is a quick solution for my recent sluggishness. While the Tour has been rollin along I have been reading The Millar Diaries. http://http://www.slipstreamsports.com/2008/07/17/there-are-also-heros-and-they-need-you-to-believe

lobito

2008-07-22T13:55:00.000-07:00

Well, finally was able to see a specialist who actually know what they are talking about. Had a 1 hour consultation today that I truly believe should locate the root of my issues. While surfing today I came across this!

ReSeT

2008-07-10T12:18:00.000-07:00

Well it's official, I have hit a large slump. My training has been absolute garbage over the past 4 weeks. I have had a really tough time pushing myself, and when I'm able to overcome the barriers I have absolutely nothing left in the tank for the next day. I have begun to evaluate things, iron, supplements, oils, blood test, time off, but only time will tell. At this point I will not race the Heart of the Rockies Triathlon on July 20th as I believe it will only make things worse. I have begun to formulate a plan but the more I want to dictate this 'funk' the more I realize my control is minimal. I could go on and on about how much this effects my life but that would only drum up more funk.

I think the true answer is to get really pissed this weekend, to the point where I puke all over myself. It will work kind of like pushing the reset button on your computer.

arm chair rollercoaster

2008-06-26T14:47:00.000-07:00

I have finally been able to really push through the pain threshold and now my hamies are paying the price. Since last Friday I have dramatically increased my running miles and things are finally starting to turn around. I'm stocked about the upcoming weekend, going to hit the hills hard on both the run and bike. I'm attending a wedding somewhere in the middle of all that, I will use it as recovery and possibly a little carbo load! (4 beer max)

This week has been real positive around Coaching, I have been receiving some great feedback from some of my winter athletes. They have been having success in the adventure racing circuit. Last night at the brick I have also been got some positive feedback on my coaching style and program design. These little tidbits of encouragement really make a difference and drive me to learn more and push clients beyond their mental limits.

Mental Limits:

After a stirring conversation last night on the warm up for the Wednesday night brick I found myself thinking about Mental Training. The scope of this subject is obviously quite wide and would require a Doctorate in Brain Science to accurately determine cognitive strength. But from my experience athletes must first be able to push their mental barriers before to move beyond just better fitness. Speaking from experience I think of two major mental steps in my life.

1. The first time that I push passed my mental limits was on the sit up bench. I was 15, the swim group had been working the core for weeks in preparation for sit up test with our drill Sargent of a coach Serge. I remember it like yesterday, setting my mind at my goal of 45 inverted sit ups. I stepped up closed my eyes and started to pound things out. 20-30-40, at which the the subconscious says '5 more and your done', with my conscious mind saying 'you can go on forever at this pace'. Needless to say I got to about 55 and my muscles seized, I literally could not move in that direction any further.

2. Euro Trip - Biking from London to Barcelona in the summer of 05 really took my mind to a new place on several levels. With one of the highlights; riding through Normandy for 6 days while it rained none stop. Every thing that I owned was wet from my towel to my sleeping bag. There is nothing quite like falling asleep in a wet sleeping bag in wet clothes for 6 nights straight. It was about being able to put my mind in place that was not concentrated on the moment but more the experience.

These mental battles are hard to put to words, but I hope that with further thought I can describe this ladder to my clients, so they to can experience a new harmony.

rough waters

2008-06-17T13:02:00.001-07:00

The surf has finally settled after the Wasa triathlon, with many points of the race to reflect upon. First, I will start with the swim which went really well, out with the big boys and was able to hold on and stay in control without over exerting myself. From there things started to slide downhill, T1 was really slow with a few mishaps even before I hit the bike. Then to my surprise when I jumped on the bike I was totally out of gas, I had a real tough time holding about 32 km per hour on the bike course and watched as a sleu of athletes zipped passed. After grinding it out for over a hour I slipped back into transition and headed out for a tough run.

Its has been a tough week trying to decipher exactly where things went wrong, I'm sure that with a little experimentation my energy level will jump back up.

pain train

2008-06-05T08:55:00.000-07:00

It was like I was floating through each workout last week, I would push my limits and find recovery easily. This week things have changed my legs are spent and the core has just about had it. Last night after coaching I hoped into a fartlek of 7 x 1 km repeats with 1 min rest, I was shooting for 8 but I fell off to much at # 7. This brought me up to 21 min @ pace from last weeks 18. I'm getting stoked for this weekend cause I'm heading out to Vancouver to watch the Canadian guys fight for their Olympic spot. Plus I get to hang with my home boys out in Van city, I'm sure that they will want to light things up in the evening but I will have to do my best to control the elusive 'Birdman'.

rough times

2008-06-04T13:59:00.001-07:00

Had a little run in on the final lap of the crits last night. The race was called early and the pack was still really tight. Just before the final turn the pack opened up forcing me to the outside. At which point my buddy Mark was trying to sweak by, long story short he ended up in hospital with a minor concusion. All is well and at least the accident did not look like this.