Kristina Bangma

Giro to Whistler Race Report

2011-09-25T11:13:00.001-07:00

My race started at 6:40am. I was awake at 4:30am. As soon as I heard the alarm go off, I was out of bed and in the kitchen making my first cup of coffee. Usually I am nervous about how I"m going to perform in a race. This morning, I was nervous about whether or not I would even be able to finish! I had spent the season, focusing most of my training and energy on the Tuesday night crit races, trying to gain enough points to move up into Category 3. I succeeded in doing this - just one month before the race. My long distance training consisted of three 120km rides and one 160km ride to Baker - not ideal. I knew I didn't have enough long distance base in my legs so I knew I was going to suffer. This of course came true but although I expected to suffer - I honestly didn't think it was going to be as bad as it was......

At 6:30am, I lined up with the other 23 girls in front of 7,500 other bikes and riders. It was such a thrill to roll out with the crowds cheering on either side. It was a beautiful morning. The sun had just risen and the air was already warm. It was a perfect day for riding. I was carrying just enough food and water to get me into Whistler in 4 hours. My race plan was to try to hold on to the pack until Squamish. After that, I knew it would just be a suffer fest to get to Whistler. I sat in the back of the pack, trying to conserve as much energy as possible. All was going well until the Furry Creek hill. They slowly pulled ahead and I couldn't force my legs to stay with them. I watched them glide over the top and then they were gone.... There were 3 of us left behind but we were too far apart to be able to work together. We all suffered alone. And suffer we did. As soon as the pack was gone, it was just you, the ever growing hills and the relentless headwind! My body wanted to quit and I still had 2 hours to go until I was in Whistler!!!

Although I had drove that road hundreds of times, my mind continued to play tricks on me. After every hill and every turn, I thought this HAS TO BE THE LAST ONE!!!! I just wanted to see Function Junction so I would know that I had made it - but it continued to elude me. It took all my effort to remain on the bike, continuing to pedal and keep a straight line. I played games with my mind to keep it focused and tried to ignore the screaming pain coming from my legs. Focus. Focus. Focus. At 3 hours, my bike computer stopped working which gave me some relief as I couldn't count down the seconds that ticked by. I tried to look at the beautiful scenery but I didn't have the energy to take my eyes off the road. The only other time that I can remember being this tired was in Ironman 2009. It was the same feeling of complete fatigue.

With one hour to go a friend rode by and told me to jump on his wheel. At this point I wasn't a contender in the race so I took the chance for a rest. I focused on the distance between our two wheels and worked at maintaining the smallest gap possible.

Of course much more happened in those four hours on the road, but I won't continue to bore you with my crazy racing thoughts, the drama of the effort and the people who passed me. In the end, I finally made it into Whistler, riding across the finish line all alone in 4:04:04 - my official time. It was the experience of the race that I wanted to have and that is what I got - an experience to remember. Although I placed and raced exactly as I thought I would it - it was a humbling experience and one that I am happy to have taken the chance to experience. It helped to remind me that you can't expect great results without putting in the proper training but also that the sky doesn't fall when you lose.

Taper Week

2011-09-04T17:01:00.000-07:00

Taper weeks can be one of the most mentally difficult aspects of training. So I am writing this blog as a reminder to myself of the importance of taking the taper week(s) seriously and the benefits I hope to achieve if I am successful.
Every training season consists of phases. Each phase builds upon the other until you finally arrive at your peak fitness (once or twice in the season). However your actual fitness lags behind your training. It is not instant or immediate. You don't ride up a hill one day and become faster tomorrow. No. It takes repetitive and consistent strain on the muscles to force a change. And it takes time for the body to rest and recover before that change can be realized. We don't get strong when we tear our bodies up. We get strong by tearing them up and then resting, allowing them to adapt to the changes you have made so the next time you ride up that hill, you are stronger than the first time. This is our body's method of protecting itself - by getting stronger.

So far, it sounds pretty simple- right? And in reality the concept is simple. But lets put it into real life. For the last 8 months, I have been pushing myself to ride long (3-5 hours) on the weekends, do interval work at least once a week and ride 2-3 one hour to 90 minute segments on the other days. I weight train 3 days a week. So now, that I have to sit and recover, my body and mind are rebelling. Now that I have had a chance to stop, my body is realizing the aches and pains I have been ignoring. My brain is feeling lazy from not going from one activity to another at warp speed. What do I do with 6 hours of extra time on a Sunday morning? My instinct is telling me to train hard to get faster but my smarter mind knows that it will only be to my detriment. I have done all the training I can to be as fast as I can on September 10th. No more riding, weight training or amount of exercise is going to help me be faster on race day. It will only make me slower. My only focus at this point - 7 days before the race is to follow these 6 simple rules:
1. sleep lots
2. eat well
3. stay hydrated
4. continue with very light activity less than one hour in length
5. reduce stress
6. use my extra time to envision my race as I hope it to be because if I can see it happening in my mind - it has a better chance of becoming reality

On race day, I hope to wake up, anxious and ready to ride. I want my body to be itching to hurt on the bike. I want my mind to be prepared to push into the pain zone for at least 4 hours and not cave in. I want my skin to feel like it is going to crawl away from my body because it is so bored with the time I have forced it to stay still - to chill - to rest. I want to feel the jitters of the race but the feeling that it is time and I am ready for whatever the day brings. I may finish successful. I may finish with a new learning experience. Or I may not finish at all. But I will be ready.

Glotman Simpson Cypress Mountain Hill Climb

2011-08-25T10:50:00.001-07:00

How much pain can you handle?

That was the question I was asking myself on the morning of the Glotman Simpson Cypress Hill Climb. It was actually the question I was asking myself all week. “Was I physically and mentally prepared to not only push myself into the pain zone, but could I force myself to stay there for 40, 45, 50 minutes??”

A race that involves only one mountain - from the bottom to the top - definitely requires strength. But when it really comes down to it - you need to be mentally prepared to hold yourself in total physical pain -for the entire time - if you want to finish fast. For the entire week before the event, I was nervous because I am never really sure if I am mentally capable of forcing myself to stay with the pain. Some races (or even training days) I can push my limits and ignore the pain signals that are screaming for me to stop. But then other days I mentally can’t handle it and just have to give up.

Even as I write this article, I have a difficult time, trying to describe the whole concept of how it is possible to be comfortable with pain and harder still is trying to describe why I want to do it. Why does someone choose to wake up at 6am on a Saturday morning just to see how much pain they can endure? Why do we care how long it takes us to climb a mountain? My answer is - I don’t know why. And if I tried to explain it in words, I would come out all wrong so I have since stopped trying to explain why I think this way. It just is.

And so, here is how the pain unfolded....

6am wake up
From the moment I woke up, all of my energy became focused not just on the race, but on one thought - being comfortable with pain. Pain in any race is inevitable, but some races hurt more than others and some require more mental focus than others. Any distractions you allow yourself can only be to fuel you to go faster. Listening to your friends cheering for you, looking for people to chase (Richelle) ahead of you and jumping on to someone’s wheel as they pass you - all help fuel your fire to push harder, go faster, hurt more!

Race Stupid
This was my first mass start hill climb race and I fumbled around looking for the best place to start. Everyone around me looked faster than me. Finally I staked out a tiny piece of real estate, chosen only because I recognized a few familiar faces. We chatted about our expectations for the day, all the while my butterflies continued to make me tongue tied and race stupid. There is no better way to describe the mental state of someone right before a race - except “race stupid”. My mantra for the next 44 minutes was, “Stay with the pain.”

Confidence booster
The race started with a neutral roll out, the girl beside me started to chatting with me. She introduced herself as Richelle and Thanked me for writing a blog post that inspired her last year when she completed her first Ironman. What a great confidence booster for me! But then the pitch changed, the race started and she was gone - ahead of me, pushing me to catch her. Stay with the pain.

Motivation
There were a ton of guys in front of me but only one girl - Richelle. She was in a small pack of guys but I was focused on her back. I tried to hold the distance between us and as they started to approach the first first switch back I thought about trying to catch them. They were only about 100m ahead of me. If I just picked it up a bit I should be able to catch them..... but I hesitated too long and they picked up the pace on the flats and were gone. In retrospect I probably could have afforded the little push, but I was nervous about going anaerobic too soon. I held back and thought I might be able to catch them later but there was no later. There is always strength in numbers and I was alone. Stay with the pain.

The climb
So alone I rode, picking off a few people one at a time. I was holding 9 miles an hour and tried to keep it steady - no matter what the grade. When I reached the second switch back, I allowed myself a bit of recovery, switching my cadence up to 95rpm to loosen my legs, trying to rid them of the lactic acid build up. Then it was back into the groove. Stay with the pain.

The Goal
As I pulled out of the last switchback, I started to get excited!! I chanced a quick look at my clock and realized that I was going to reach my goal of finishing under 44 minutes! It was enough to push me into another gear. Stay with the pain.

To keep the momentum moving I alternated between standing and sitting, picking up the pace just enough to push me over the last bit of a grade, past my friends cheering me on and into the last kilometer finish. But just as I was trying to change the cadence from a climb to a sprint, the 4 guys sitting on my wheel during the climb passed me in a flash. I remembered my hesitation from earlier and didn’t even think twice this time. I quickly jumped on the last wheel of the pack. We rounded the last corner in the gravel a bit too fast but I wasn’t going to slow down now. All style and grace was gone as I hammered on the pedals again for one last push for a standing sprint to the finish!

Total time of 43:28.

Can’t wait till next year!

Cat 3

2011-08-11T13:46:00.001-07:00

After almost a full season racing in the Cat 4s, I finally made the jump to Cat 3.... and ohhhhh the pain..... My first race was pretty tame, placing third and giving me a boost of confidence. The second race, I sat in the back for most of the race so I had a ton of energy for a sprint finish to first place. At this point I was loving Cat 1,2, 3!!! But then reality hit and the fast girls returned, making me beg for mercy. This week's race had me falling off the back on the second lap and chasing for the entire 30minutes - alone! I thought about quitting - many times. But then of course every time you ride past the spectators and hear your name you know you would leave noticed and would never be able to live it down. So around .... and around.... and around ..... and around I went - all alone. My only saving grace was - I wasn't last. It was a huge reality check that if you want to race with the fast girls - you have to train with the fast girls. So now starts my search for a racing Team who will take me for 2012. Another new beginning....

Mt Baker

2011-08-11T13:40:00.000-07:00

A season is never complete without a trip to Mt Baker! We were lucky to have randomly chosen a beautiful blue bird day with minimal winds and warm sunshine! If you haven't done this ride yet, I highly recommend it!

Definition of a Team

2011-08-10T21:05:00.000-07:00

A group in itself does not necessarily constitute a team. Teams normally have members with complementary skills and generate synergy through a coordinated effort which allows each member to maximise his/her strengths and minimise his/her weaknesses. Team members need to learn how to help one another, help other team members realize their true potential, and create an environment that allows everyone to go beyond their limitations.^[1]

This is the wikipedia version of what constitutes a Team and I honestly couldn't have said it any better. "Running Amok" has inspired my view of Team work and of mankind in general. As their Coach, I get to watch each athlete strive to achieve their best, while at the same time, also looking out for the good of the entire Team. I have never witnessed such a selfless act in a group of people who have created themselves out of nothing more than the sheer enjoyment of helping each other. As I watched the Team race in the Warrior Dash last weekend, it wasn't lost on me, that each of them started and finished the race together - no matter what speed they could actually run it - they ran as a Team. As they came towards the finish, ready to jump into the mud pit, I have never seen or felt such a feeling of intense camaraderie and honest "liking" of one another before. I am honoured to be a part of this Team and every day I work with them, I always come away a better person than when I arrived. Thank you Amokers!!

West Side Classic

2011-07-25T15:59:00.000-07:00

West Side Classic Cat 4

I must be honest here and admit that the only reason I did this race was because I was given a free entry. I still have (had?) a very healthy fear of the unknown when it comes to Road Racing and that fear was enough to convince myself that I needed more time to prepare. But with the free entry, I figured that it would be a good experience and something I could use to help my clients if they should chose to road race in the future. I went in with lots of nervous energy and no real game plan except not to crash and not to get dropped. The girls were strong but nobody wanted to push the pace so we had a few easy laps to warm up. After the second lap (of a total of 5 ) it became clear that only four of us were willing to put in any work. So we started to work together, taking turns pulling so we wouldn't exhaust ourselves pulling the rest of the group. At the end of the 4th lap, Diane started to pull away. I could see her ahead going for the sprint, but I was too far back to jump on her wheel. I hesitated too long and by the time I jumped on my pedals she was gone and I had only made a dent in the distance between me and the group of girls behind me. Still I tried to go for it. If I could only get on her wheel - I could recover enough to hold it for one more lap. I sprinted with all I had until I saw the gap closing in on me and I was once again swallowed up by the pelaton. I moved into third place and tried to recover. Lucky for me, Stephanie decided to pull us for the last lap and only gave up the front once we reached the hill. By this time, everyone was a bit tired and nobody took the opportunity to sprint the hill. We eased up the hill and everyone lined up single file as we slowly recovered at the top, gliding down towards the finish. As the last corner came into view, I felt like I had the opportunity to go and it was now or never. I jumped out of second place (where I was being nicely protected) and sprinted for the last corner. I hit the corner too hard and almost over shot it! But as I careened around the corner and up the last short hill, I pushed hard on the pedals, putting my entire body into the bike. I started to breathe like I was attempting to suck my lungs out of my chest and spit them on the pavement. I didn't look back. I could hear the bikes behind me and that was enough to push me further, faster, harder - until I crossed the line and won second place!

World Tuesday Night Championships

2011-05-24T13:19:00.000-07:00

You win some .... and you lose some.

Yes, the Tuesday Night World Championships series has begun and tonight was the fourth night of racing. I missed the first race, won 2nd in the second race, came close to last in the third and tonight I came 3rd. Although I will be the first to admit that winning feels great - it is more than "winning" that brings me back to racing every week. The Tuesday night races are a great way to increase your fitness, practise racing tactics and meet new riders. Every Tuesday I wake up with a nervous stomach and all day long I dread the race..... even hoping it will rain so I don't have to go.... but I do. And everytime I roll out of the parking lot and start my first lap, my adrenaline starts pumping and everything else in my life is totally forgottan. For the next 30min, my focus is entirely wrapped up in the MOMENT. It is something that happens so rarely - where I am totally living in the present that nothing else matters. It is such a great feeling that when I leave the race, I am on a high - a natural endorphin induced high - that makes me excited to come out again next week - until Tuesday morning roll around! LOL!

Team in Training Lavaman Triathlon

2011-04-24T19:32:00.001-07:00

The Buddha and Triathlon.... I'm not sure where the connection is but I like it..... But this picture also means that I am sad to say... another season is over. This year, we had 20 participants on the Team, raising money for cancer research and racing on the Big Island. Despite the heat and the heavy head winds, everyone had a fabulous race with 4 podium finishes!! Congratulations Team and best of luck to you for the rest of your racing season!!!

Coach Kristina

Injuries.....

2011-02-11T20:16:00.000-08:00

No I don't have a fabulously gory picture of blood and guts to prove that I am injured. But yes, at some point in every athlete's career, they have to admit that they are injured. And so I am publicly admitting that I am not racing Triathlon this year because I am injured. I pulled my Achilles Tendon in December and don't expect to be running again until early Summer. No more running, hiking, snow shoeing, skiing, snowboarding...... bummer...
But I can still bike so 2011 is going to be another bike focused year. Riding 5-6 days a week...... hmmmmm I wonder what bike races I could do this year?? Something new - very exciting!

Skate Skiing on Cypress

2011-01-03T21:25:00.000-08:00

If you haven't seen the sun set on Cypress mountain on a clear day - you are missing out on one of the most beautiful images this city has to offer. Yes, the skiing will kick your ass as you are either climbing or screaming down some major hill at all times (nothing is flat) but the sunset is worth it.

2011-01-03T21:18:00.000-08:00

Yes I do wear Pink! It is my disguise so nobody will recognize me on the mountain :). What a beautiful day! Thanks Faith for a fabulous ski weekend.
sigh..... I guess I have to start thinking about getting serious about training again.... or do I?

Naiya

2011-01-02T20:34:00.000-08:00

Nobody can force me "to enjoy the moment" - better than Naiya can. She demands that I take time every day just to BE. And I love her for it.

Happy New Year!

2011-01-02T20:11:00.001-08:00

Happy New Year!
During the Christmas Holidays I like to spend the time off thinking about the year that has past and the one that has just begun(between the eating and parties of course...). And there is no better place to do that than on top of Cypress mountain.
I use this quiet time to celebrate my accomplishments and review my mistakes, reminding myself not to make them again in 2011. once I have taken the time to put 2010 in the past, I can start to review my 2011 goals. This includes much reflection and some research to set time based, practicial and achievable goals. And then every year I allow myself to set just one - maybe two more goals that I think are just beyond my reach. Because if I set the intenstion, it is one more step towards making it a reality. And so far - I haven't been dissapointed.
2009 was Ironman
2010 was my year to have fun and travel
2011 is going to be my year to learn more abou the beautiful Province I live in and to get back to Nature. Trail racing, big adventures and lots of ocean swimming - anything I can do with Naiya - I'm in!

Another Season of Team in Training has begun!

2010-11-17T20:31:00.000-08:00

For the past 2 years, I have volunteered my time to Coach the Triathlon Team for the Leukemia and Lymphoma Society (Team in Training). The season starts in November and for 4 months, my team trains for the Kona Lavaman Triathlon in Hawaii as well as raising over $5500.00 each! Every year, I can never imagine having a Team as great as the last, but every year is just as amazing as my first Season and it keeps me coming back every year. During my first season, I tried very hard to explain the feelings you get when you give your time and energy into something like this - but I could never put it into words. Finally, two of my client's (Janine and Sandy) made 4videos which describe so well what I can't put into words. If you are interested in knowing more about Team in Training, please watch all 4 videos. IF you have been a part of Team in Training, you must watch them as they will make you cry and sign up all over again! A very big Thanks to Janine and Sandy for putting these together. You are incredible women who I never would have had the pleasure of meeting (and having in my life) if it wasn't for TNT.
http://www.youtube.com/watch?v=dmw9Gbz5Y4s

http://www.youtube.com/watch?v=wgmBIkAYAoI

http://www.youtube.com/watch?v=lhdJWtBk_8k

http://www.youtube.com/watch?v=EOlqkhTf0IQ

Echelon Gran Fondo Hood River

2010-10-04T16:26:00.000-07:00

This year I rode over 700km in Maui, over 20,000m of vertical in France, Mt Baker, Gran Fondo Whistler, a ton of weekend adventures, 100km Harvest Ride and finally to end the seaons off, we rode a Century (100miles) with a 20mile race up Mt Hood. This was definitely the Grande Finale of the season! Pictures will be arriving soon. But in the meantime, please go to the website and sign up for next year. This was definitely one of the best rides I have done all year! And I say "one of" because I have had an amazing year!!!!! Now it is time to rest and recover so I can do it all again next year...with new adventures of course.

How do you warm up for a century ride?

2010-10-04T16:19:00.000-07:00

If I was coaching my athletes, I would tell them to do a very light easy 25-30km ride the day before the Grand Finale of the season - the Echelon Mt Hood Gran Fondo Century! But no, this was one of those days where I definitely lost all control of my common sense(s?). The sun was shining. My legs felt fantastic. The roads were smooth and calling.... so we rode 60km, then another 39km.... as a warm up. The vollunteers for the Harvest Ride did a marvellous job setting up 4 excellent routes and so I dragged my half willing friends on a 98km warm up the day before the race. But, boy it was fantastic riding! So sorry I don't have any pictures but if you go to the website you can see how beautiful the day was and you would have to agree - it was a perfect day for riding....

Gran Fondo Whistler

2010-10-01T16:49:00.001-07:00

Gabi, Kristina and Rose at 6:30am at the start line of GranFondo Whistler - with 4,000 other cyclists!!! This was the first time I rode with such a huge crowd and so my main goal was to make it to whistler without crashing. Goal completed! The best thing about this day was the fact that I got to ride the same course as my clients on the same day ..... and bettter yet - share a beer with them at the finish line. Congratulations guys on a great ride!

2010-09-04T20:55:00.000-07:00

It all happened so fast that I am just now starting to realize the immense responsibilty of what I have done!! Wow what a ton of work - and this is with a "baby" that I can leave in the car when I get groceries or leave at home when I'm at work. Wow...... So here is how it all happened....
The week before the Kelowna Apple (August 22nd) I thought I would take steps into trying to find a Soft Coated Wheaten Terrier (or mix) in the SPCA or shelters. I did a search and came up with one dog in Port Alberni and a ton in the States. Nobody returned my calls to the States. So, I printed off the history of the 11month old puppy named Luna (at the time) in Port Alberni. For a week I carried around her picture and thought about what she might be like. The week after the race, I made the call..... which lead to the appointment..... which lead to buying a dog crate(just in case)..... which lead to driving out to Port Alberni, taking her for a walk and falling in love with her! After spending 2 hours with her, I filled out the adoption papers and the next thing I knew I was meeting every person on the ferry who had a dog (either with them or at home). I made more friends (with her) on one ferry ride than I do all week when I am alone. Her name is Naiya and she is already teaching me how to walk the beaches (not run), smell the flowers, play nice and enjoy life - one day at a time! We start our first day of trail running training tomorrow! 3km to start......

The Power of the Mind

2010-08-24T14:38:00.000-07:00

As usual, it takes me a few days to analyze a race before I am ready to write about it. And I'm still not sure if I am finished learning the lessons from this last race, but I also don't want to forget what I have learned so far - so I will start at the end and then fill in the details.... hopefully putting the pieces of the puzzle together as I go. On Sunday August 22nd I won 1st out of 36 women in my age group at the Kelowna Apple Triathlon. This race was also the National Championships so I guess I can say that I am the Female 35-39 National Champion! Yahoo!!! Although I am happy with my placing, I have to confess that I was severely dissapointed with my mental race performance. I won't bore you with the details because they really aren't important - they never are. But due to boring details, I was in a funk about my race and couldn't get my head out of it. I couldn't visualize a good race for myself and through a series of bad choices, I woke up on race morning feeling mentally depleted, physically exhausted and poorly prepared to compete. So many things ran through my head during that race that I could write a book on my thoughts alone. In the end I was able to talk myself into finishing by using these three focus phrases:
1. I never quit. period. so If I'm not going to quit - it will be over faster if I race harder
2. I really wanted to win enough points in the race to secure my positon as the BC Provincial Champion - which meant that I at least had to finish. refer to #1
3. If I finished the race by putting everything I had into the race, I would give myself permission to rest for an entire week - or 4 days at least. (This isn't the type of positive reinforcement that I like to teach but when you get desperate - bribery sometimes works best.)
So no, I didn't quit. Yes, I think I have enough points to secure my position and yes, I am giving myself 4 days of rest, rewarding myself for not giving up,pushing past my mental barriers and surpassing even my own expectations.
Thank you Benny, Rose and Rick for always supporting me and especially Rick for loaning me his bike on race day!

Balance

2010-08-24T14:20:00.000-07:00

This season, my main goal was to have fun and try for a semblance of balance - while still racing.... Spending time with family on the lake was definitely on the list and worth the 10 hour drive!

Mt Baker

2010-08-01T15:11:00.000-07:00

160km, one big mountain, over 30 riders and an almost sunny day - what a perfect way to spend a Saturday!

Peach Classic

2010-07-26T16:22:00.001-07:00

Every year I set new goals for myself - and then as the year progresses, I continuously set more new goals as I finish each one. After completing Ironman last year, one of my 2010 goals was to "have fun" and not take my racing so seriously. I needed a year to chill out mentally and physically and I wanted to build a balance back into my life. So for the Peach Triathlon, I had a few goals. My number one goal was to relax at the lake. This is my view from my tent. What a beautiful view to wake up to!

My second goal was to check out the wineries. I had been to the Okanaghan over a dozen times and had only been to one winery - ever! What a shame. They are so beautiful and the wine is incredible. We are so lucky to live in such a beautiful part of the world!

My third goal was to spend time with some wonderful people and to NOT talk about the race for the entire weekend. A very big Thank you to Tina and Scott Robinson for inviting me to their little piece of paradise on the lake. Diane, thank you for the wonderfully authentic chinese dinners every night.

My fourth goal (this is not in any order....) was to have such a great bike split that I could put some distance on Liz Urbach. Liz is a great athlete and is a member of my triathlon club. Because I didn't have any specific goal for the race, I had find a reason to push hard. Liz was my reason. I knew that she was a faster swimmer and a faster runner than me and I knew her biking pace was close to mine - EXCEPT for the fact that I had spent 7 days riding the Alps and this was a hilly course. My race tactic was to survive the swim (which was super wavy and turned into a blind swim as we made the turn around and had to swim back into the rising sun....), then catch her on the bike. If and when I found her, I would try to put as much distance between us as I could so I could gain some time on the run. My plan for the run was to start at my 10km pace and try to hold on for all I could - only increasing my pace if she started to gain on me. Well as I had predicted my swim as very slow but I managed to find Liz at 13km in. Once I found her, I had new energy to push harder. I kept looking over my shoulder to see how much distance I had gained on her. Not much. Liz is strong. But the push on the bike was enough to hold me in front for the rest of the race, finishing just a mere 32 seconds ahead of Liz in a time of 2:30:12. Thanks for a great race Liz! I don't know what your race plan was, what your goal was or if you were even trying to win at all - but it doesn't matter. I loved the opportunity to race with you and if you didn't show up that day - I'm not sure what other reason I would have come up with to push as hard as I did - so thank you for racing with me.

Squamish Triathlon

2010-07-12T13:19:00.000-07:00

I woke up on race morning, turned off my alarm clock and went back to sleep thinking that I was too sick to even think about racing that day. I had spent the last 4 days sick with a light stomach bug and thought that if I was my client, I would tell them to stay in bed. But of course we never listen to our own good advice.... So after tossing and turning, I finally dragged myself out of bed at 5:45am, put on my racing suit and walked out the door (of course my bags had been packed the night before....). I drove to Squamish thinking that at any moment I would turn for the worse and would give myself permission to turn around and go back home. But my stomach cooperated and I was able to make it to the Transition zone in record time. I went through the motions of getting body marked, picking up my timing chip and setting up my transitions. My race plan was just to finish and maybe collect some points for the BC Tri series. This was far from my original goal of placing top 3 overall as I had done 3 years ago at this race. Finally after what seemed like forever (Squamish has a very late start time of 9:30am which is very rare for triathletes as we are usually done half of our day by this time...) we finally had our moment to run into the lake and catch up with the rest of the race (staggered starts). As I swam, I began to gain more energy - more energy than I have had all week in fact. I started to feel strong and comfortable. I started to get into the zone. As I am not a great swimmer - never have been and probably never will be, I always depend on my bike to get me through the race. So I was happy to run out of the water with fresh legs and tons of energy. I had a quick transition and was now excited to see how my training in France would pay off on the little hills in a triathlon race. The course has four laps and with each one, I felt my strength improving. It is a great course with one three km hill and about 6km of downhill or flat to recover which can make for a very fast course. This was also my first day in my new tri position and I was curious to see how it would differ from what I had in the past. Tom from La Bicicletta set me up with both my road and tri positions and I was seeing great results - but better than that I have absolutely NO pain with either position - even after 7 hours in the saddle and that the best thing that I can ask for. But, I apologize, I am getting distracted here... yes I was looking forward to seeing how I would be able to run off the bike after racing in this new position. I was soon to find out. I finished the bike strong and jumped off the bike with absolutely no pain. In fact my legs felt fresh - again! My butt hurt like hell from the climbing but my quads and hamstrings were fresh and I started off at my 10km pace which I was hoping to hold. It was a bit fast but ..... again it is hard to listen to our advice. The race didn't have any km markers so I'm not sure what my pace was, but I am assuming that I slowed down for the 2nd lap of the run. When I started the run, a volly told me that I was 4th woman so I spent the first 5km chasing down this imaginary woman that didn't exsist (I was so far behind the first woman that I never even saw her)and the second 5km just trying to survive at the pace I had set for myself. So yes, I ran way too hard - and for no real reason but finished in 2:22:42, 5 minutes faster than 3 years ago and 2nd overall. This was my break down swim 27:55 , bike 1:05:27 run 44:30
So no, I do not recommend racing or even training when you are sick as it could very well have gone the other way and I just may have ruined any chances for the Peach Triathlon this weekend as well. But sometimes we make what seems like a wrong decision - and get lucky! I won't know until I race next weekend.... will keep you posted.

a shot of whiskey at the top of Croix De Fer

2010-06-27T20:50:00.000-07:00

I had to add the picture as I know most of you wouldn't believe me!

col de madeline and then Croix de fer... another tough day

2010-06-27T20:46:00.000-07:00

This was my last climb of my "tour de france". Right after this picture (which was taken after being in the saddle for 7 hours...) we celebrated with a shot of whiskey. 7 days of riding deserved such a finish.

col de glendon, telegraphe and galibier - over 3500 m all in one day!

2010-06-27T20:41:00.000-07:00

2010-06-27T19:40:00.000-07:00

As I'm climbing 8-12% grades, for over an hour, I have a lot of time to think. One of the things that I muddled over (consistently) was the question that many ask me, "Why do you enjoy spending your vacation by putting yourself through so much physical pain and exhaustion? Why isn't hanging out on the beach good enough?" As my legs were burning on the last few kms to the top, I find my answer. My answer is, "because I can!" I will continually challenge myself because every time I am able to complete a goal I have set for myself, I get a huge feeling of accomplishment. Even when it is just me at the top, by myself with no medal, nobody cheering for me and nothing to be gained except for the sheer satisfaction that I can complete what I set out to do - that is enough for me. So still the question, "Why do I choose activities that are so painful and difficult?" My answer is: "If it was easy - it wouldn't give the same satisfaction - it has to hurt - at least a little."

First race of the year!

2010-05-24T19:38:00.001-07:00

I think I was more nervous for the North Shore Sprint Triathlon than I was for Ironman last year! It felt like ages since I raced and since my training has included riding to Cypress and Seymour every weekend, 170km Paris Roubaix like "century" rides and the odd run, I was scared to see what would happen when I was put to the test to perform at my best for only an hour. To the horror of my neighbors living in my apartment building, I woke up at 5:30am to warm up on my trainer for 40 minutes before I left the house. This did much to ease the pain in my legs from the ride to Squamish on Saturday and I was so grateful I woke up early. Unfortunately, the race was not only on time but EARLY (rare....but true) so I missed my warm up run and my start time and jumped into the pool with the fast kids -which looking back was a great idea - lots of drafting.... I left the pool feeling good, only to realize that it was FREEZING outside and I spent the 20km bike trying to go faster so I could get it over with and put some clothes on. Funny I don't remember the course being so hilly from 2 years ago when I last raced it.... I guess that is why I teach my clients to pre-ride the course before hand - right? Well, I jumped off the bike feeling like I had just finally warmed up and was happy to run the 5km in the beautiful trails. Beside the fact that I was alone for most of the run and therefore felt like I was lost for most of it - nothing exciting happened and I finished strong. My two goals were to: one - see what I could do in a short course triathlon again and two- place top three in my age category (yes I moved into the 35-39.....). I finished in 1:07 which is almost 2 minutes faster than my time 2 years ago and I had a strong race placing first in my age category and sixth overall, plus I had enough energy to ride up Mt. Seymour before accepting my award.
Now on to the next goal - FRANCE!

Haeleakela

2010-04-26T16:17:00.000-07:00

10,000 feet of climbing!!! What a fabulous day and what a rush on the down hill. If you haven't had the chance to climb this mountain, I highly recommend it. Just remember to bring lots of food, water and a rain jacket for when you ride through the clouds. Life is good when you can climb 10,000 feet with a smile.

Team in Training

2010-04-26T15:07:00.000-07:00

An unofficial team photo the day before the Lavaman Triathlon 2010.
16 athletes raced on a perfect sunny day in Kona Hawaii. No injuries, great race times and tons of fun. What more could you ask for?

2010 Olympic Games - a time to give Thanks

2010-02-25T17:38:00.000-08:00

I'm not one to watch sports on TV but when our entire country comes together to cheer on our athletes, I can't help but join in the celebration. Go Canada Go!

My favourite part of watching the Olympics is watching the people. I love watching the audience get excited over the sheer pleasure of competition, feeling the personal stories of pain and triumph and celebrating successes well earned. This is what sports means to me every day. This is what I get to do every day while watching my clients succeed in their goals, finish their first triathlon, run their fastest marathon or have a break through with their fitness. I consider myself so lucky. Thank you Vancouver for being the most beautiful city in the world. Thank you to the organizers of the Games for bringing our country together for at least one month and thank you to all of my clients for being the wonderful people that you are.

Always remain flexible to change...

2009-10-25T17:21:00.001-07:00

Just when I thought I had made the decision NOT to race until 2010, I was tempted with a treat.... Last weekend, I got an email from Linda Wong, asking me if I would like a complimentary entry into the James Cunningham 9.5km Seawall Race on Oct. 25th (I think it may have been because I won first in my age group in 2007 and couldn't race last year...) Last year I had to decline the invitation but this year, on impulse I said yes. I haven't raced a 10km in over a year and a half so I thought it might be interesting to see where I was at. So I did like any good athlete and went out the night before, drank champagne, got to bed late, woke up late, drank a huge cup of coffee and a glass of water and drove to the race just in time to hand in my registration form. Went for one quick pee, said hello to some friends, found a pace bunny (thanks Penny) and did my warm up run....I took off at a pace that I thought I could hold for the entire 9.5km. I couldn't find a mile or km marker so decided I would go on feel. Looking down at my heart rate monitor, I saw 175... a number I hadn't seen in a very very long time.... I started to panic.... then I just laughed - at myself! This race was supposed to be for fun - so lets have some fun! Lets see what you can do today! Those were pretty much my thoughts... so I held 175 for the entire race, holding my pace steady for the entire 9km. In the last half km, I finally allowed myself to push the pace...oh it felt so good to run fast again (well painful, very painful, but still good). I started to pass the men. A few young girls passed me (way to go girls!!!!) and then it was all over. I crossed the finish with a huge smile - again addicted to sport of racing! I finished just 30 seconds slower than my 2007 time and came in 4th in my age group. Not bad for a hang over..... ohhh I'm so looking forward to 2010!!!
http://www.winningtime.ca/09/09seawall/age.txt

Off Season

2009-10-11T21:40:00.000-07:00

Now that Ironman Canada is over, everyone asks me, "So, what do you do in the off season?" I think they are worried for me. Fearful, that I am going to get bored and take up knitting or something.... The off season, for me, is just as busy as the months of training. It is a time to:
1. rest 2. sleep 3. do all the sports and activities that I don't have time for in the racing season, like hiking the Lions (see picture above) 4. re-evaluate the past season 5. focus on the new season 6. make new goals 7. read 8. sleep 9. catch up on friends and family that I have neglected during the racing season 10. catch up on work 11. enjoy activities and cross training for the pleasure of moving - not training 12. read 13. research and take new courses 14. start to mentally prepare for a new season and I could go on and on and on and on...
As you can see, the off season is a vital part of a successful season and should never be missed or overlooked. So now that the leaves are falling, rejoice in this time to try new things but also don't forget to reflect and plan for the coming season. Before you know it, you will be waking up at 5am for a swim practise, wishing that you took greater advantage of those lazy Saturday mornings of what we call "the off season".

2009 Ironman Canada

2009-09-01T21:05:00.001-07:00

The morning of the race I was up at 4am and excited to get going. I ate oatmeal, a coffee and half a banana, put on my race suit and headed out the door for a very very long day.

Even with over 2600 athletes in the water (all in black wetsuits and identical blue or pink caps), Roman and I managed to find each other and cried as we listened to the national anthem. It was the signal that in less than 12 hours (we hoped) our goal would be completed (whatever the outcome). It was a very emotional moment.

They counted us down the gun went off and we were swimming. The race had begun. It felt fabulous to be swimming again. With so many athletes, all starting at once, I really had no clue where I was going. Whenever I tried to look up all I could see was more pink and blue caps so I just followed the feet in front of me. As I turned back to shore I could finally sight on land and began to pick up the pace. Did I tell you how good it felt to swim? I only got kicked a few times so I can’t complain.

I came out of the water in 1:08:47, got stripped of my wetsuit and was on my bike in just over 3 min. It felt so good to be on my bike again. As I rode out of town I saw my family and friends,I could hear them screaming my name. I couldn’t wipe the smile off my face.

20 minutes into the bike course I came across Roman who was dealing with a flat – he was not having a good day ….

Back to my race, back to my focus.

The wind was at my back and I was flying, averaging over 37km/hour. I knew I was going too fast but I couldn’t slow down. Well, I guess I could have slowed down but I definitely didn’t want to. I had this tingling feeling that I was going to pay for it on the run – but hey – that was still over 5 hours away……. Lots of time to think about the run later….This was mistake number one.

I thought I would be able to eat solid food on the bike, but that quickly turned disastrous. I could only stomach gels, cliff shots and lot and lots of water. It was hot. As we started to climb Richter’s Pass the smoke from the Kelowna fires started to surround us. I couldn’t see more than a few kilometres in front of me. My goal was to take the hills easy. I slowed down my heart rate by working on perfect pedal strokes – no mashing. Goal achieved. As I started to work the rollers, I could feel the burn in my legs, but still felt strong enough to run a marathon (or so I thought). Before I knew it, I was passing through the special needs bags at the “out and back”. Mistake #2. In my bag I put in a frozen water bottle (which was still frozen), a Powerade which still had it’s protective seal on (which I could not get off), a sandwich (was almost made me puke just looking at it), a tube and an extra CO2 (which I didn’t need). So essentially I stopped for nothing. I threw the bag away and instead loaded up on fluids at the next aid station. At the last aid station before the climb to Yellow Lake, I dropped off all my bars, a tube and all my garbage. Even if it was psychological, I wanted to be as light as possible for my last long climb.

Yellow Lake climb was the best part. The energy of the crowds was infectious! There were so many people I couldn’t believe it. I felt like I was riding in the tour de france…. But not going nearly as fast…. again the stupid grin was back on my face. I felt like I could ride forever.

At this point I stared to calculate my time and what I thought my finishing time would be. This was mistake #3. I started to obsess about getting a faster time than expected and pushed it harder on the bike to make this happen. My thoughts went something like this, “Well a marathon is going to hurt no matter what, so why not give myself a bit of room to go easy?”

I didn’t slow down until I came back into town. As I got closer to the finish, I started to sit up, trying to loosen up my low back, getting ready to run a marathon. My back was screaming after being in the aero bars for over 5 hours.

I came into transition to see Roman sitting on the bench. He was sick all week and could not continue the race. How devastating. I felt horrible for him. I chatted with him as I ran into and out of the change tent and then I was back into the race in just under 3 min.

Back to my race. Back to my focus.

I ran out on the road, back into the crowds of people and thought, “Wow this hurts.” Everything hurt. I started to take inventory of my body and my mind. Nothing was serious. As I ran I smiled and waved at all of the people who came out to support me and I thought about how lucky I was to have this many people who cared for me. I used this energy to push me out to Skaha Lake.

Once at the lake, I began my visualization work. I have never in my life worked so hard to will my body to continue to move. I remembered this feeling from my last marathon and decided that I didn’t want to do another marathon any time soon. I wanted to puke but I kept on eating. I made a bet with myself that I would allow myself to walk through all of the aid stations and the steepest part of every hill. At every aid station I went through the same drill: 1. thank god that I was still alive and moving forward, 2. grab two wet (recycled – ewh!) sponges and stuff them down my shirt (one in the front, one in the back, 3. grab 3 sips of flat pepsi, 4. grab 3 sips of water, 5. grab a cup of ice, adding half of it down my shirt and holding the other half in my hands to cool me off until the next aid station . Then I was off. Off to a shuffle that is… I have never run so slow for so long. I’m not sure if I could even call it running at that point. It was definitely a shuffle. As I finally made my way down into the depths (or so it seemed at that point) of OK Falls, I was surprised to see my family and some friends waiting for me. I picked up my stride and did my best to look presentable for the pictures. After the turn around I made a second pass by the family and then it was….up…. up …..all the way back up the hill/mountain, along the never ending lake and back into town. I started to count down the miles on my fingers. I started to thank god again for allowing me to continue to run because I knew that it was possible – at any moment – that my body may just stop cooperating. When I thought about stopping, I thought about Roman waiting back in town and realized that the pain he was feeling was far greater than any physical pain I could endure in a race and I kept on going. I thought about how far I had come not only within the day but within the year. In 2008 I signed up for Ironman on the belief that by the following year I would be not only be healthy but also strong and fit enough to complete the race. At the time, it seemed impossible. Today it is a reality. On the day I put my credit card down for $600 American, I was so sick that I could barely run 1km but today I was running a marathon. I had willed myself to heal, patiently clawed my way back into training and then pushed myself beyond all limits that I thought were possible. As I ran into town, I congratulated myself on how far I had come in such a short time and I thanked my Coach Alan Carlsson for having the patience and insight to help me get here, to this moment. After my little prayer of thanks, I started to get anxious. I wanted to be back on Main Street because I knew it was packed with spectators and I needed their energy to get me across the finish line. I picked up my stride (a little) and lifted my shoulders. It takes very few muscles to smile, so I let the smile take over my body. With the energy of everyone, both in Penticton and in spirit, behind me, I finally ran across the finish line in a time of 11:17:54.
I was elated!
I was exhausted.
I am an Ironman!!

You have to trust your coach.....

2009-07-29T15:02:00.001-07:00

As I was thinking about what to say about the Vancouver Half Iron, I realized that tomorrow is July 30th, which is exactly 31 days until Ironman! Sitting paralyzed at my computer, I allowed this frightening thought to absorb. But quickly my fear turned into pride and then on to anticipation... because as I looked back over the last 7 months, I had to congratulate myself on how far I had come (with my training). Starting in January 2009, I thought 3 hour rides were tough and usually required an hour nap after each of them. A two hour run took huge mental energy and if I had to do it after a swim??!!! - wow that was a big day. Now, the weekend before racing the Vancouver Half, I trained over 10 hours which included a 6.5 hour ride, 3km swim and a 3 hour run - without a nap or a second thought. It is amazing to see how your body adapts to continued, gradual stress, building stronger with each new challenge.

While I was sitting on the grass waiting for my 1st place award (30-34 age group) I had to remind myself the importance of trusting my coach. Because it was through following the program, that I am where I am today. By hiring a coach, you are asking someone else to stress about your program so all you have to do is the work. Your coach can look at your training and recovery from an impartial perspective, which is extremely valuable. Alan has designed a program to take me Ironman Canada, so if I didn't do well at the Vancouver Half, I'm sure there was a lesson in it and something would have be gained. But now that I know I can race (and do well) on tired legs, it will be a great confidence boost for 31 days from now.

So as a brief summary, I was happy with my race. My poor swim, brought me in around 38min, a solid bike gave me a 2:51 but best of all was the run.... this is where all those extra base miles I ran in January, came back to my advantage. With only 6km to go, I knew I had more to give, and picked up the pace, finishing the last 5km with a huge kick and a huge smile of satisfaction.

Although I question my coach almost every day, he always has an answer and a reason for every workout and rest day, so thanks Coach Alan for bringing me this far. Now I have to trust that the training we have done for the last 8 months will get me through a 3.8km swim, a 180km bike and a marathon...... wish me luck!

First Look at the Iron Man route....

2009-06-23T21:23:00.001-07:00

Ok, I am still smiling.... Last weekend Roman, Rose and I went for my first look at the Iron Man course. Being the IronMan Virgin, Rose and Roman were pretty kind to me, giving me tips and helpful hints along the way ..... this hill usually has a huge headwind.... this is where all the spectators line up.... this is where you pick up your special needs bag and so on.... we finished the 180km in 6:20 riding time with a quick 35 min run to finish off the day. I am starting to get excited! Race day is Sunday August 30th 2009.

Oliver Half

2009-06-23T21:22:00.001-07:00

Unfortunately I don't have a better picture to describe what I call the "perfect race". My race plan was to race hard, but always at a comfortable level. I wanted to leave this race with confidence, which I can draw from for the next 2 build months going into Iron Man Canada. I timed my nutrition to the minute with the hopes of perfecting one of the most crucial aspects of a long race. My only regret was losing focus between 12 and 14km where I lost my pacing, giving up my perfect 1:45 half marathon by a whole 2 minutes!!! So I guess the race wasn't totally perfect...but with a time of 5:20 and 5th in my age group, I am confident enough to know I can finish Iron Man... now it is just a question of how fast....

Team in Training racing in the Honolulu Triathlon

2009-05-28T14:28:00.000-07:00

Wow - What an incredible trip! I never realized how much Team in Training would change my life.
I would love to say more but I can not put into words how much each team member (and collectively as a whole) has made such a huge impression on me. I was honored to be their coach and can't tell you how proud I was to be cheering them on. Not only have each of them successfully finished their first Duathlon, but they also raised over $7,000 EACH for cancer research.

I can't wait until next year!

Never underestimate the power of a Team.

Results

Jelly Fish swim 1500m

Rose Neet-- 22:36 (tenth overall. I was expecting top 3 but I guess this will do)
Jeff Bacha -- 28:36
Dillon Cameron-- 29:04
Amber Church-- 35:38
Shannon Witt-- 31:49
Hayley Oldham-- 31:17
Erin Gynor-- 31:12

400m Jelly Fish Swim 400m

Susanna Jimenez-Gibbs- 14:21

Olympic Duathlon Age Group Results

Name in order of age 5 km run 40km bike 10km run final time
7/9 Hayley Oldham 28:29 1:43:21 1:08:12 3:26:45
7/25 Shannon Witt 25:51 1:20:37 50:36 2:40:17
18/25 Amber Church 26:41 1:21:59 1:09:45 3:03:07
13/35 Dillon Cameron 19:45 1:06:08 45:32 2:14:21
18/43 Richard Berg 20:51 1:10:51 47:21 2:21:44
34/43 Michael Gotziaman 25:40 1:23:49 49:00 2:43:55
4/9 Erin Gaynor 27:37 1:22:01 56:58 2:50:48
24/55 Jason Sugar 19:36 1:08:18 48:32 2:20:25
51/55 Doug Brecknell 26:42 1:15:28 59:59 2:47:55

Sprint Duathlon 3km run 20km bike 5km run final time
10/15 Susana Jimenz-Gibbs 18:54 44:36 38:11 1:45:47

Delta Sprint Triathlon

2009-04-27T09:12:00.000-07:00

Wow, I can't tell you how excited I am to be racing again! Delta is such a great way to start the season - it is short, well organized and a super easy route which is a perfect way to build confidence. I had a decent swim, a fast bike (even with the head wind) and a solid run with a kick in the last km. My goal was to stay strong and follow my race plan -which I did so I consider it a success. I placed 2nd in my age category and 5th overall with a time of 1:09:44. The season has officially begun!!!

Team in Training Spring Triathlon Coach

2009-03-22T21:36:00.000-07:00

This is my Team!
The great thing about being "injured" is that you have a ton of time on your hands to do things that you would not normally have even thought of.
While I was stewing in my house, getting bored of books and taking courses, I replied to an email asking for a Triathlon Coach to coach a team of athletes who were training for an Olympic (or Sprint) Triathlon in Honolulu on May 17th as well as raising $7000.00 for cancer research.
So now, 4 months later and 2 months into Iron Man training I find myself coaching 10 athletes for their first ever triathlon and loving every minute of it. I had forgotten how exciting it was to get your first bike, learn how to ride in a group and the shock of running off the bike for the first time. It is such a thrill to watch my team over come huge personal and physical obstacles, while also maintaining careers, families and raising a large sum of money for a great cause. This Team has become such a huge daily inspiration that again I have to thank my guardian angel for making my life happen just as it was supposed to be.
GO TEAM!!!
To learn more about Team in Training and how you can donate or become part of a team please go to http://www.teamintraining.ca/bc/

2009-01-04T21:26:00.000-08:00

Happy New Year!!

This was how I spent my New Year's Eve..... isn't it beautiful?

After a painstaking 5 month rest, I was finally rewarded with one of the most beautiful views after a 4 hour snow shoe. Yes, I am back- healthy and ready to train for Ironman 2009!!!

Right on schedule, my body has finally decided to allow me to train again and I excited to begin my new year's goals.

I'm sure that my racing schedule will grow as the year progresses however this is what I have scheduled so far:

UBC Duathlon

5Km Spring Foward

10km Sun Run

Delta Sprint Triathlon

Oliver Half Iron

Peach Classic

Ironman Canada

Looking foward to a great season!!!!

The hardest part of training is resting.

2008-09-30T09:32:00.000-07:00

This is Roman and me on our virtual bike and run. We were visualizing what it is going to be like in the Penticton Ironman next year. As you can see I am still on my bike while he is already running....

It has been exactly 1 month and 26 days since my last intense workout. My last "workout" was the Self Transcendence Race on August 3rd in Victoria. I call it a workout because I was definitely not racing. The week before the race I could barely crawl out of bed due to fatigue and what I was hoping was a mild case of the flu. I went into the race with the real expectation that I just might not finish. I crawled out of the water around 30 minutes and had to talk myself into completing a very hard bike course. My body would not cooperate with my mind and was actually doing a great job in convincing my mind to give up as well. I decided to relax on the bike and concentrate all my efforts on the run. It was such a great feeling to pass so many people on a really fun, flat, scenic trail run but it was not enough to make the podium.

Now it is one month and 26 days later which actually feels like an eternity. I missed the Kelowna Apple, the Sooke Half Ironman and my hopes of completing the Las Vegas marathon before IronMan training begins. Since August 3rd, I have seen 4 doctors including an internal specialist and a sports doctor who orderd one cat scan, 4 blood tests and a heart ultrasound. After all the probing and testing we as a group have concluded that I suffer from "peaking" or "overtraining". As a new athlete, I am being forced to REST, which is one the hardest things an athlete (especially me) can hear. I would rather break my leg than be told that I can't train. Mentally, resting is the most difficult but also one of the most important phases of the training cycle. Roman, my friends and my coach have been helping me (daily) keep my sanity as I struggle through this training cycle. As I give my body the time it needs to regain it's strength I have been mentally preparing for the season to come - IronMan 2009!!!!!

My First Half Iron Man - Vancouver

2008-08-13T18:38:00.000-07:00

Going into my first Half Iron, I put minimal expectations on my outcome and focused on my performance. My race plan was to start conservative, hold a consistent pace, practise my nutrition and to finish solid. As I crawled out of bed at 3:30 in the morning and jumped onto my trainer for a quick warm up, I was excited and pumped to see what my training would allow to unfold. Everything went so smoothly from my pre race warm up, my mental state and preparing my transition that I was able to start my swim with confidence. I came out of the water at 34:53 which is my fastest swim yet. Since the bike is my strongest I knew it was setting up to be a good race. I finished the bike course in 2:56:25 and wondered where I was going to find the energy to run 20.5km!! As I approached the first km marker, my spirits began to drop. Mentally I listed out the work and preparation that I had put into this race. I thought of every hard practise run, long morning runs, track workouts and anything that was more painful than what I was doing to give me some perspective and confidence. My heart rate was extremely low but my legs, hips and butt where screaming for me to stop! I had planned on running a modest 2 hours but with the support of my LETC club, my friends and my new running partner, Gregg Ambrosi I managed to pull off a 1:44:23. I met Gregg at km 10 when he slowed down and asked if I minded him running beside me so he could benefit from the energy that I was getting from my team mates and friends. Together we coaxed and convinced each other not to stop and not to slow down. Thanks Gregg for the mental push. Thank you Roman for lending me your racing wheels and being my constant support. And thank you to my sponsors at the Run Inn for providing my warm up uniform and to La Bicicletta for paying my race entry fee. Next race is Self Transcendence on August 3rd!

ITU World Cup Championships

2008-08-13T18:36:00.000-07:00

The water was 12.5 degrees and the waves over our heads. That was how my first World Triathlon began.

Here's Roman's footage of the choppy water during the women's swim.

http://www.youtube.com/watch?v=DFfJFDL3tB0

If anything, it only made it that much more exciting!! When I entered the water, it was calm and even during my "warm up swim" it was calm. As soon as we hit the first buoy, I thought a motor boat had just passed.... as we continued the waves got bigger and bigger making breathing and knowing where you were going - extremely difficult. I loved every minute of it! I guess a bunch of the girls got rescued from the swim and the lifeguards refused to allow anyone else to race which resulted in that fact that the men had to change their triathlon into a dualthon (run 3km, bike 40 km, run 10km). They were not happy. I would take waves over a duathlon any day!

I staggered into shore (literally) dizzy with motion sickness and drinking way too much salt water. Running the 0.5km (well it felt that far) to my NEW bike, I fell over as I tried to pry off my wetsuit with frozen fingers. Finally I shove my purple feet into my shoes and I am off. I can't feel anything from mid thigh down..... But I have 40 people cheering for me and a ton cheering for Canada so there is NO way that I am going to slow down.

I take 4 laps of the bike course, weaving through girls all over the rode... I guess they didn't read the rules that we stay to the right in Canada and pass on the left.... But I doesn't matter. Even though the pain is incredible, I can't think of anywhere else I would rather be at that moment! The crowds are fantastic as we scream around every corner. I am loving my new Cervelo R3 - Thanks to Kevin at Bicicletta who was able to set me up with a bike in the last 2 weeks before the race!!

Now it is down to the run. I kept repeating to myself, "Pain is inevitable, suffering is optional". This was the last piece of advice I heard from Joanne Fox on our last training ride. I didn't have much left so decided to keep it steady and even for the whole 10km. My plan worked until the last 600m when I got passed by not one but TWO women at once. I looked at their calves and read that they were under 30. So of course, I jumped on both of their tails and promised myself that I would not lose them. As we turned the corner, I heard my name from at least 20 of my Leading Edge Team Mates and I passed both girls. I am now into the last 400m and am determined to keep my lead. As we enter the finishing shoot I hear one of the girls pick it up. Out of the corner of my eye I see red - another Canadian. As we sprint to the finish, I grab two Canadian flags, and with one in each hand we battle it to the end. She crosses the line in front of me by a hair and the day I have training for since February is finally over. I finished in a time of 2:17:30, 35th out of 82 women ages 30 to 34.

Thank you to everyone who came out to support me. It was a fantastic day made special only because you were there to cheer on me and the rest of Canada in the sport we love.

North Shore Sprint Triathlon

2008-08-13T18:18:00.000-07:00

“Imitation is suicide.”

(wisdom from Dale Carneige)

On Monday May 19th I discovered the truth of this wisdom at the North Shore Sprint Triathlon.

I doesn’t matter how many races, I compete in – I am always nervous. It is this nervous energy which keeps the adrenalin pumping and makes every race exciting…..but it is these same nerves which can also make me doubt myself. I wonder…. Have I trained properly? Did I get enough sleep? What kind of warm up should I do??

As I drove to the race with 2 of my friends (and experienced Triathletes), I began to doubt my abilities. The closer we got to the race, the more my insecurity grew. Mentally I just didn’t have it. For the rest of the morning I followed my friends like it was my first triathlon. I racked my bike beside their bikes. I peed when they did, set up my transition just like they did and followed them with their warm up. My fear told me – that if I just did what they did- I would do well – because they are great athletes. Needless to say, my race was doomed from the start. Not that my friends had a bad plan but it was their plan. They did what worked for them which isn’t’ necessarily what works for me. It is true, “the shoe does not fit all sizes”.

Realizing my mistake too late, I regretfully climbed into the pool, ready to take my start. As I crawled out of the pool 2 minutes slower than my last sprint tri (Delta), I thought I might be able to make up time on the bike. But since I hadn’t warmed up on the bike, my legs took the first 10km just to wake up, let alone do any sort of “hammering”. My last ditch effort was to sprint the 5km with the hopes of a sub 20. But my hopes were dashed as my sprint quickly turned more into a fast run as I was surprised with 2 large hills in the middle of the course (yup I didn’t pre-run the course…..).

Overall I finished 53rd, 14th overall women and 3rd in my age group with a time of 1:09:28.

Because racing is just as much about learning is it is about winning, I look back on the race with disappointment with my time but more importantly I am excited that the season is still early and I continue on with the knowledge that I will definitely not make these same mistakes for Worlds on June 7th.

2008 Delta Sprint Triathlon

2008-08-13T18:14:00.000-07:00

The memories began to flood back as I started to set up my transition for the first tri of the season. The 2007 Delta Tri was my first on road triathlon – ever!!! I remember last year and how nervous I was! Today, I was excited and calm as I had low expectations for this training race. I went into the Delta Tri with 3 goals in mind:
1: to follow my own racing plan (as opposed to my disastrous Sun Run the week before)
2: to have fun
3: to finish strong to give me confidence for the World Championships

After waiting in the swim line for over an hour, I was more than anxious to jump into the pool. Focusing on form and power, I had a strong swim. As I was running out of the pool, the sun was shining and I knew it was going to be a good day. My first bike lap was conservative, a little too conservative but it was a training race after all… I took the second lap with all I had – it was only 10km. Transitioning into the run, I felt strong, until I hit the 2km mark. Stabbing cramps began to take over my entire left side, snaking across my low back and up into my chest. I had to slow it down. Dropping my heart rate, the cramps subsided but lingered to the point of not allowing me to push the limits. In my mind I was telling myself – less water before the run – next time….. With a quick sprint to the finish for a time of 1:06:42 (2nd in my age group) I managed to complete all 3 of my goals, finishing strong, I had a great time and best of all; I ran my own race.