Month: June 2014

Pre-Nationals Perspective

Humility is a good thing. A good thing that comes with being handed a little bit of perspective when the ego starts to get out of control. I have been riding an exceptional high since my overall wins in Woodstock and Welland. This past Monday, I raced a little twilight track 5000m at McMaster, a race I saw being promoted a bit on Twitter by triathletes Taylor and Austen Forbes, where I knew the guys would be getting after it. At the very least, it would end up being a really good gauge of where my fitness is, perhaps helping to guide my final preparations for Nationals at the Toronto Triathlon Festival on July 13.

Turns out, I got my fitness test and a slice of humble pie for dessert. I ran 16:02.49 for 5k, with kilometre splits of 3:08, 3:11, 3:14, 3:15, 3:14. Here’s the kicker though: I got lapped. Twice. The lead group went sub-15:00, led by Taylor in 14:28 (what an animal!). I settled in to the second group, which I followed until one guy dropped and the other gapped me, right around 2.5km. Then I just tried to fight off the 4th km malaise that has always plagued me. The pace lagged and I was isolated. I managed to finish strong in 72 seconds for my final lap. I’m quite happy with the result, which I figure is good for about 15:40 on the roads, and getting spanked around like that really reminded me that there is still A LOT of work to do to get to the level I want to be on.

Mac Twilight Meet

McMaster Twilight Meet 5000m (16:02.49)

2014 has been a fantastic season for me. Last season, I struggled with injuries and was slow to adapt to the new training program I jumped into in joining Tommy and Ignition Fitness. There were growing pains, some overtraining, a monumentally questionable decision to run indoor track, and the aforemetioned injuries. I raced Woodstock, Binbrook and Welland last year having not been able to run more than 30 minutes at a time, with the odd progression run for “speedwork”. I was able to start grooving a bit before Worlds, but never really got into the condition I wanted to be in, which was reflected in the results. I recorded just one win (in a perfectly executed race) and whiffed on all my rough time goals.

Fast forward to this year: I focused on a steady and controlled diet of endurance volume and hard progression runs through the harsh winter (take that Polar Vortex, then ran my first two half marathons in February (1:18:01) and March (1:16:24). While many were struggling to get in the requisite bike training over the winter, I hit the trainer hard and saw HUGE gains in my cycling fitness. Between November and March, I watched my FTP spike by ~20W, and another 12W by mid-May. As a result, I have been racing on an extra 30W all season, which has resulted in keeping my leads intact deeper into the bike. A phenomenal improvement over last year, when I would nearly overextend the first run, only to get caught while the bike distance was still single digits.

In Aero Position

Thanks Felt Bicycles and Wheels of Bloor for the extra speed.

My run has also improved. Before this season, my duathlon 5k PB was 17:04 (Welland 2013). This year I have split faster 3 times. Each time I have then got on the bike and pushed wattage that would have been absurd last season. I have been able to finally adapt to Tommy’s training program, which emphasizes higher intensity, lower volume and more recovery. I still hate days off…but I am learning their value. I have also finally started to pay attention to the other areas that need it. I used to burn the candle at both ends, and eat terrible food. My diet was primarily processed foods. However, Emma has been helping me slowly shift to a more plant-based diet, and cooking out of a Thrive cookbook. We rarely eat out anymore, and I have been forced to be more careful about what I put in my body in order to get the right nutrients. I feel stronger than ever, and bounce back from workouts quickly!

Thrive Energy Cookbook

Eat clean, race fast.

As a result of all of this, my confidence is sky high heading into Nationals on the 13th. I truly believe that with a well-executed race that I can be a national champion on July 13. Only the day will tell us if I am able to achieve my goal. For this, I have a few people to thank, people that I would not be here without.

ROUGH LOGO 3 blank

Everyone at Ignition Fitness has been awesome, especially Coach Tommy Ferris. It’s taken a little while to get to know each other and to wrap my head around the program, but we’re making huge progress now. Tommy is incredibly flexible, which has been awesome with all of the life changes I have had in the last 2 years. Through Tommy’s hard work, I have also had access to many sponsors that have allowed me to have the best equipment (thanks to Felt Bicycles and Wheels of Bloor) and the best nutrition (courtesy of Clif Bar) to push me into that next level. My teammates have also been nothing  but supportive at races!

MSC

Being a part of the Multisport Canada/Recharge With Milk Ambassador team has been one of the best things I have stumbled on in my career. It started with an article I wrote about the doomed Barrelman duathlon that got me thinking about what I can do to save my sport. I conscripted Larry Bradley into helping me build Duathlon Central and took a more active role on social media and with race directors to create opportunities for duathletes, before being asked by Roger and John Salt to represent duathletes on the Ambassador team. It has been incredibly rewarding. The Multisport Canada crew puts on a top notch event, and I am proud to represent them. Every result means more when the race director is there to be the first one to congratulate you, the venues are second to none, and the race distances are challenging and great preparation for provincial, national, and international championship events. Given the choice, I will travel the extra hour or so to get to a Multisport Canada event than any other race!

Emma and Jesse

Always there for me

Most of all, my family. My girlfriend Emma has been dragged around to more conservation areas at ungodly hours than any reasonable person should be expected to. Yet, when I cross the line I’m pretty sure she is more proud of me than anyone else there. I can’t wait to chase her around the Lakeside Resort in September for her first sprint duathlon! Transportation has always been an issue for me, but her parents have been unbelievable as well, rearranging their lives to get to all the races I can’t get to myself. Finally, I need to thank my parents who, despite living across the country in Edmonton, are always there. They flew in for a week to see me race at Welland, and are the primary sponsors of all of the expenses I will incur for TTF and US Nats in St.Paul.

Obviously, success is a team effort. Without my sponsors and these 5 incredible people, I would have a lot more to worry about and weigh me down! For that I am thankful, but there is still a long way to go. I intend to keep the pressure on for the next 11 weeks in search of a Provincial title, a National title, and a chance to make a name for myself nationally and internationally. Should be fun!

Until next time…keep Du’ing it!

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“That’s Two in a Row” – MSC Rose City Duathlon Report

It’s been a tough 3 weeks of training since my last race in Woodstock, but I came in to my favourite venue at my favourite race series on an emotional high. The final result (click here to view) is best described by Lou Brown in Major League 2.

Welland Pre-Race

Chatting with Larry Bradley pre-race (Photo Credit Emma Parker, 2014)

However, my second win of the 2014 season started off with a little bit of a scare. After a good warm-up and little recon of the course (ie. getting to know which potholes to avoid if I wanted to keep my front wheel intact), I was heading out to the start line when I caught a glimpse of the great Dave Frake racking his bike. As he had just come off setting a course record at the Real Deal Gears Thursday Night Time Trial, I was a tad relieved to hear that he would be competing in the duathlon relay (where he put up a stunning 41:24 split on the 30km bike). The target on my back was quickly apparent when series director John Salt called out in front of the entire field asking Larry whether he was going to run me down or not!

Welland Start

Pushed to the front off the start (Photo Credit Emma Parker, 2014)

RUN #1 (4.98km by my count) – 16:34 (3:19/km, 1st overall and duathlon 5k PB)
Run gear – Nimblewear custom Ignition Fitness trisuit, Saucony Type A5 Racing Flats, Zoot compression socks

Before the horn, I could definitely tell my strength on the run was well-known, as I was basically pushed right to the front. I had PLANNED to let someone else take the lead across the bridge before taking over as we hit the fitness path, though this seemed to signal otherwise. Luckily a new face, Mike Park from Clinton, swooped in and surged to the front. I was more than happy to work in tandem with him on the first run, and it was actually quite nice to get to know this dude. Some strong running today from him (stealing my R2 bonus in the process!)…some more miles on the bike may make him another 20-something to watch in Ontario duathlon! We cruised through, clipping off about 3:18’s before I drifted away from him with about 600m to go in the first run. I rolled in to transition with a very strong 16:34 5k (that felt a little too easy to be true) and a healthy lead over my major competitors in the race.

Welland First Run

On my way to the bikes after a 16:34 opening 5k (Photo Credit Emma Parker, 2014)

Welland Bike Exit

Heading out onto the bike on my Felt B16 (Photo Credit My Sports Shooter, 2014)

BIKE (29.77km) – 46:58 (3rd overall, duathlon 30k bike PB, NP 235W/AP 230W)
Bike set-up – 2014 Felt B16 (courtesy of Wheels of Bloor) w/ Bontrager Aeolus 5 carbon clincher front/Williams S30 w/ Powertap hub and Dyma wheel cover rear, Michelin Pro Race 3 tires (23c front/25c rear), Lazer Tardiz aero helmet, X-Lab Torpedo BTA bottle, S-Works Trivent triathlon shoes

My transitions in this one could have been cleaned up a bit, though the duathletes had a tough rack spot in transition. Each transition involved a U-turn close to the run in/out that resulted in a longer run to and from our bikes, but as they say, it’s the same for everybody! Mother Nature definitely had her say on the bike. The winds were gusting over the canal today, which led to some nasty crosswinds on the short jaunt along the canal before the first right turn…straight into the headwind. Headwinds are made for the super-cyclists of the world, not for the 125lb rabbits who are just looking to minimize the damage on the bike. I attempted to settle into a groove, and found a semblance of one on the way out. The time trial start of the triathlon really helped to reduce the congestion on the course as I rode terrified of the monsters chasing me from behind. Surprisingly, I managed to make it to the turnaround with my lead intact, but the bad news was coming…Dave Frake, Larry Bradley, and Grahame Rivers, all in quick succession, less than a minute back. The tailwind helped keep them at bay for another 4-5km, but Grahame made the pass just before 20k, followed by Frake closer to 5k. Though Larry was charging hard, I managed to hold him off as we entered transition with a new 30 duathlon PB.

Data nerds, click here for my Strava file. Definitely much better pacing on this one than in Woodstock, undoubtedly helped along by the flat course profile!

RUN #2 (5.35km) – 19:31 (3:38/km, 2nd overall)

Emma fed me the time gap heading out of transition, so I was out on the run knowing I had a 75 second gap to make up on Grahame after his wicked duathlon-best 42:04 bike split. My legs were feeling the strong push into the headwind on the way out, but I was confident. Training has been going fantastically, and even though all my charts said I should be tired I know I am strong right now…especially on the run. After cruising over the bridge and navigating the tight turns around the cones, I went hunting. I made the catch just after the first turnaround (tons of credit needs to go out to Grahame here…to ride like that after a tough first run is stunning to see, and to know that he went from 5 minutes back over a shorter distance three weeks ago to 2 minutes back today is impressive…and a bit terrifying). From there, I just followed the lead bike back to the finish line where I crossed in a time of 1:24:24, shy of Tommy’s course record but with some gas left in the tank.

FINAL RESULT – 1ST OVERALL (1:24:24)

Welland Finish

Thanks to Ignition Fitness, Multisport Canada, Felt Bicycles, Clif Nutrition, Wheels of Bloor and the rest of my sponsors and support team for making this win happen (Photo Credit Emma Parker, 2014)

Welland Finish 2

Celebrating a second straight Welland Duathlon win (Photo Credit My Sports Shooter, 2014)

Duathlon Central Boys

Duathlon Central partners in crime go 1-2 in Welland! (Photo Credit Emma Parker, 2014)

Saturday was exceptionally special because I got to share it with some of my biggest supporters. Not only was Emma there, my rock and number one fan, always cheering her heart out and taking fantastic pictures (not easy to do both apparently!), but my parents were able to fly in from Edmonton to see me race for the first time since Worlds in Ottawa last year. You three are always there for me when it gets tough, and this sport can be incredibly tough, so thank you. And I hope you enjoyed that win Pops…Happy Father’s Day!

Big thanks to send out to Coach Tommy at Ignition Fitness, I’m proud to wear the yellow flame for you at all of my races. John and the gang at Multisport Canada, you did it again. Another impressive event…I’m proud to fly the MSC flag as part of the Recharge With Milk Ambassador team.  Felt Bicycles and Wheels of Bloor, I’m loving my new Felt B16 more and more with every race and training ride, and I live and die by my Clif Bars and Shots for nutrition during training and racing. Next up for me is MY BIG RETURN TO THE TRACK, as I take on some trackies in an assault on my 5,000m PB at McMaster on June 23…what better place than where the Canadian high school record was set? After that, it’s back to the batcave for my final prep for the Canadian Duathlon Championships at the Toronto Triathlon Festival on July 13 and my destination race of the year, the USA Duathlon Championships in St. Paul, Minnesota on July 19. Exciting times lay ahead!

So until next time…keep Du’ing it!

Welland Podium

MSC Welland Duathlon Overall Podium (Photo Credit Emma Parker, 2014)

Welland Final Results

MSC Rose City Duathlon Final Results

The Battle of Rose City – Welland Preview

Every year since I started duathlon, the Rose City Duathlon (formerly Welland) of the Multisport Canada/Recharge With Milk Triathlon Series has been a favourite on the circuit. Uber-biker Erik Box won it in my first season is a blazing fast 1:24:04 time, and I was able to take the win last season after executing one of my best ever races in a time of 1:24:34 on a very hot day. The flat and fast course lends itself incredibly well to a drag race. It is a fantastic last tune-up prior to the big races of July in Ontario. On another interesting note, as far as I can tell the course record is held by my coach Tommy Ferris, in a quick 1:23:33 time.

I will be returning to Welland this upcoming weekend with what I hope is an improved bike split. After a relatively slow start to the Ontario duathlon scene where the close finish has been a rarity, the early confirmation list promises an interesting and competitive race. The overall winners at Woodstock (myself), Milton (Grahame Rivers), and Binbrook (Larry Bradley) will all be in attendance, and who knows what wild card will reveal itself on race morning? Here is what each of the contenders will need to do to win the Battle of Rose City (please excuse me writing about myself in the 3rd person below…it just sounds better in this context!)…

LARRY BRADLEY (2014 results: 1st at Binbrook)

Larry

2014 Mike Cheliak – My Sports Shooter

Strength: A complete racer. Larry is the most experienced contender, and that shows in his solid bike and run over the years. Larry will always consistently have close to the fastest splits in both disciplines. Larry continued that trend of running a complete race in Binbrook this past weekend.

Weakness: The second run. If Larry has a weakness, it is a wild card on the second run. Though Larry is generally strong all the way through the race, he has occasionally had hiccups running off the bike if he is forced to dig too deep on the bike, which can cost any duathlete a race.

How Larry wins on Saturday: Strong second run. If Larry is to win on Saturday, he will have to keep up a steady performance from start to finish line. With strong runners coming from behind, Larry will have to stave off the heat and dead legs from 2 weekends of racing to come out on top.

GRAHAME RIVERS (2014 results: 4th at Woodstock, 1st at Milton)

Grahame

2014 Mike Cheliak – My Sports Shooter

Strength: The bike. What race is complete without the stud cyclist? Grahame is new to the sport, but has stepped in nicely as the guy everyone looks over their shoulder for after T1. A reigning provincial ITT champion, Grahame is always good for a smoking bike split.

Weakness: The run. As a pure cyclist before this year, Grahame has had a steep learning curve. Some race experience surely helped him turn a 4th in Woodstock into a win in Milton. Hopefully Grahame can carry over his cycling fitness to take his run up another notch on Saturday.

How Grahame wins on Saturday: Crush the bike. Even a consistent 4:00/km pace on the run means Grahame may be starting the bike 3 minutes behind, needing a 3 minute lead out of T2 to hang on. Can Grahame knock a further 3 minutes off his bike split from Milton and scare 40:00 on Saturday before hanging on for the win?

JESSE BAUER (2014 results: 7th at Iron Hawk, 1st at Woodstock)

Jesse

2014 Mike Cheliak – My Sports Shooter

Strength: The run. Over his short career, Jesse has become well-known for his foot speed. That is his ace in the hole, as he regularly post the top run splits in races. The question on Saturday is whether or not his bike is strong enough to keep him close enough to unleash that second run.

Weakness: The bike. As a classic former track runner, Jesse is still learning how to get the most out of his cycling. A strong bike leg still leaves him with minutes to make up on the second run. He has improved over the past year, but will that continue on June 14? We shall see…

How Jesse wins on Saturday: Minimize losses on the bike. Last year he was able to come out with a win in Welland because he was able to keep Erik and Larry close on the second half of the bike. Will a similar strategy work this weekend in his title defense?

THE WILD CARDS

The great yet terrifying thing about duathlon in Ontario is that you just don’t know who you will be racing until you get to the start line. Will Erik Box emerge from the abyss to take another shot at the course record, adding another uber-biker to the field? Will Bruce Raymer attempt to follow up his great duathlon debut with a second in Welland, adding another rabbit to the start line? Will Richard Eyram decide to dust off his P3 and running shoes, joining Larry as another solid and complete racer that just cannot be ignored? Is there another unknown out there who is planning on crashing the party with a big debut? Still so many questions, ones that will hopefully be answered before we all toe the line, but many that will be up in the air until the dust settles. All we can be sure of is that we are in for a heck of a race!

5 Tips for Aspiring Duathletes

Duathlon really is a different beast than triathlon, even though both are generally hosted on the same weekend and are often thought of as being interchangeable. Swapping that swim out for a run completely changes the dynamic of the race, and those who have experienced both can assuredly tell you that it is a different sport entirely! New duathletes need to be prepared for this shock as they navigate their first season of du’ing it. And what’s the point of having experience if you don’t share it and pass it on! Here are some tips from me that I have been sitting on for weeks and hope can help you, whether you are preparing for your first duathlon or looking for a personal best in your tenth one!

Find your limit on the first run
I always hear the advice “Don’t start too hard” given to new duathletes. And you’re going to hear it here again…if your goal is to accomplish the distance, this is definitely the best strategy for you. The first run scorch the legs no matter how much you keep in reserve, and too many matches burned on the first run could lead to a difficult ride and more difficult second run. However, I do think it is valuable to refer to this as a guideline with room for progression. As you grow as a duathlete, the harder I believe you can press on that first run. As you complete more and more du’s, you will get to know what your limit is on that first run for different distances, the point where you can maximize time savings on the first run while still keeping enough in reserve for a strong bike and second run. You can then focus on getting closer to it every time. Either way, take the first 500m-1km to get your bearings, gauge your position in the race, and work yourself up to your goal pace. There is still a long way to go to be burning a match in the opening stretch!

Finding that limit!

Finding that limit!

Brick it
Just like triathlon is not the simple sum of a swim race, a bike race, and a running race, duathlon is much more than the sum of its parts. From start to finish, duathlon is very much its own unique sport, and should be treated as such. That means supplementing your cycling and running workouts with combination brick workouts. Brick workouts for duathletes can be as simple as heading out for a short run before or after your cycling workout, or even both! As you progress through the season and as a duathlete in general, you will want to start injecting some pace into these runs to better simulate a race situation, but even just a jog around the block will suffice until you feel more comfortable with brick workouts. The point is just to get your head and your legs around the idea that you will have to bike after running, and run after cycling.

Sweat the small details
Additional time can EASILY be shaved by taking the time and the care to sweat the small details. That means considering elastic laces in your shoes for easy on/off in transition, simplifying and meticulously planning of your transition procedures and set-up to minimize the number of things you have to think about after that first run, and jogging (instead of walking) your bike in and out of transition. Without the swim, you can carry everything on you from the start, making it easier to keep your transitions simple. Especially in a shorter race, T1 should be “shoes off, helmet on, GO”, T2 should be “helmet off, shoes on, GO”. Just ask Darren Cooney, who netted an overall podium (his first?) this past weekend in Binbrook by 31 seconds over 4th, thanks in part to the 35 seconds he saved in transition.

Details

Who cares about details? I do!

Don’t forget the run/bike transition
In triathlon, there is a lot of focus on running well after a hard bike. While this is still true in duathlons, there is a lot of value to working on the other transition…the run to bike transition. Practice running before biking, to get your legs used to cycling after redlining for 5 or 10km. Start with adding a short run before (and after) your ride once or twice a week, and then progress to injecting a little bit of pace into that first run. It doesn’t have to be more than 5 or 10 minutes at around your first run pace. What is important is getting onto the bike with a little bit of running related fatigue and teaching your legs to buffer that very early on in the bike. And while you’re at it, practice that transition. Lay out your transition zone (remember: shoes off, helmet on, GO), and if you are comfortable enough with your ability to attempt a flying mount, practice that too. Attach your shoes to your bike, use elastic attached to the heel pull and hooked over a part of your bike to get them nice and flat for entry, and (most importantly) get yourself mentally prepared to think of it as a race situation.

Grab all of the low-hanging fruit
The number one way of becoming a faster duathlete is to ride your bike lots, run lots, and increase the size of your engine. Buy yourself an indoor trainer and a Netflix account so you can keep riding once the snow falls. This is the number one piece of low-hanging fruit that most duathletes miss. Once you are there, transition practice, elastic laces, and even all the fancy aero goodies you see in transition are all examples of low-hanging fruit that many people believe they are “not ready for” or “not good enough for”. Why not? As long as you enjoy the sport and are willing to commit to it, I see no harm in investing in a little bit of extra speed. If you are savvy about it you can do it on 20% of the budget than the retailers would like you to believe. Assuming you are starting on a road bike, clip-on aerobars and good bike fit can be had for $200-250, and can do wonders for your bike speed. Next, an aero helmet ($50-100 used online), a rear disc wheel cover ($100 at Wheelbuilder.com) and a between the arms bottle mount ($20 for four zipties and a bottle cage) will knock off another chunk of time. Beyond that, a deeper front wheel can be found used online by the savvy shopper for $300-500, and likely hold that value. All will give you a huge boost for less than $1000 (or about half of what you would pay for a more aero frame, for at least double the speed). Just as with transitions, make sure you get lots of practice riding with all of these goodies before you try it in a race!

Aero Goodies

Deep Front Wheel – $500 used
Disc Cover – $100
Aero Bottle Mount – $20
DIY Garmin Mount – $5
Aero Helmet (not pictured) – $50 used online

The inspiration for this post was an article that Darren pointed out to me via Twitter by professional duathlete Jez Cox, which you can read it here. Jez has a lot of fantastic ideas that got me started on thinking about the knowledge I have to share, so I highly recommend giving that a read as well. Debate is always welcomed, so feel free to chime in on Facebook/Twitter or in the comments below. I would love to hear what you have to say!

Until next time, keep Du’ing it!

Breakthrough

I had a whole blog post schedule planned for the next 3 weeks on both of my sites (this blog and Duathlon Central). But sometimes something comes up that I just feel the need to write about that blows my schedule out of the water…it’s usually something that seems very simple on the surface, but usually ends up being much more than that as the season goes on…

Thursday’s run was one of those things. Earlier in the week, I had to convince Tommy to add in an endurance run to my Thursday schedule, on a day that was previously scheduled as a day off. I hate days off, but I have learned to handle them in moderation. After a bout of diagnosed overtraining last year and several years before that spent flirting with it, I have learned that I can push my body to ridiculous limits only if I have adequate recovery time, which sometimes means a day of rest. However, I had taken the Monday off after Woodstock, then done two days of relatively light training, then this other day off before a monster weekend, and I was feeling a little bit anxious about my ability to effectively run for 75 minutes on Sunday after having not really run more than 30 minutes at a time for the previous month or so. We ended up adding in an hour of running on Thursday…an hour of running that ended up being one of the best runs of my life.

Sometimes while running, I feel like I am fighting what my body was created to do, and it feels like a struggle. Other times, it feels like all my hard work to become an elite long distance runner, and then a duathlete, has paid off by making me look like a runner. And then there are the rare occasions where I feel like this is what I was born to do, and nothing else. Going into this run, I was really lacking in the confidence to perform the high-intensity training that is on its way in preparation of my Welland title defense, Canadian Nationals in Toronto, and US Nationals in St. Paul. Confidence is a funny thing, especially considering I had just won in Woodstock the preceding weekend leading from wire to wire. I should have been buoyed by that…instead I was feeling scared that the lower volume, higher intensity training of May would lead to an early peak for my goal races. I have a tendency to overthink, especially when I have the time to think, which makes it very hard for me to trust the process sometimes. Tommy can usually do a fantastic job of calming me down and helping me see the big picture again, but this was one of those occasions when I think I really just needed to experience it for myself.

The run really wasn’t a big deal. A tad shy of 14km in 1 hour, with some 15 second strides at the end. It wasn’t a night run (my favourite), and it wasn’t overly special or magical. It just…flowed. That’s one of my favourite things about running. You can be out in your own little world, and you are the only one who knows what you are accomplishing. The majority of the people that I went past during this run probably had no idea what I was doing. The other runners I passed likely perceived my speed, but definitely not the fact that I was having quite possibly my breakthrough workout of the 2014 season. Only I knew at the time, and that insider knowledge fueled me all through the run. Every stride felt effortless, and even the hill out of the valley near the end didn’t register with me. I felt unstoppable.

While the run really wasn’t anything special (numbers-wise), it did set up an AWESOME weekend of training. For the past 4 days, I have been absolutely dialed in to my training. My Saturday workout produced some effortless climbing on hills that have never been effortless, and some of my most consistent and powerful tempo sets on the bike yet this season while still saving the legs for a strong run off the bike. Sunday’s run was also a “work of art”, as Tommy put it, where I nailed the race pace sections of my 75 minute run almost to the second, before turning over some quick 31 second 200m repeats on the track upon arriving home. I have a very tough week of training on tap coming up, but the confidence and power that I have received from the simple act of adding that Thursday run and the resulting weekend training results have me excited for it, ready to nail this week and next before heading to Welland to defend my title. I may have produced the same results without that Thursday run; that we’ll never know. But that run allowed me to get excited about the hard training of the weekend, and to have the strength to get out there and do the work that needed to be done. Thanks to Coach T at Ignition Fitness for talking me through this rough patch and helping me see the big picture again…I needed it.

Training is about balance. Hard work and recovery go hand in hand. Physically, that day off on Thursday may have been the right thing for me for one final rest before getting down to work. But equally as important as the physical aspect of this sport is the mental aspect. When you are out there alone for as many hours as you are, you have to believe in what you are doing. You have to be able to tell yourself before lacing up that you WILL walk out that door, you WILL accomplish what needs to be accomplished, and you WILL knock today’s workout out of the park. Because when you have that confidence, magical things can happen. You can lift impossible weights and run impossible distances…it just takes finding that one thing that makes you feel unstoppable. So do what makes you feel unstoppable, and then tell the world what you were able to accomplish.

Until next time…keep du’ing it.