Around the Bay Roadrace 2011 - Details

Untitled by bpgerson at Garmin Connect - Details - I can't seem to get paragraphs.. Sorry This past weekend, I competed at the Around the Bay roadrace in Hamilton. This was my third try at this race in Four years. It's not so much the distance that's hard, it's the terrain that can be challenging. The race starts at Copps Collesium in Hamilton and then basically goes around the Hamilton Bay into Burlington and then back to Hamilton ending the 30km race. The route on the other hand is not basic. The first 10-15km are relatively flat and most of the time with the wind at your back leading you into a very false sense of security. Upon crossing 17 km and moving onto Burlington's North shore Road, you enter "The hills". This section is very rolling and can diminish what gain that was built in the previous flat section. The Hills end just past the 26km mark and then flattens out until 27 and then there's a downhill shoot to the end. My race was pretty standard. Having done this race before, I knew how important it was going to be to play smart in the first 1/3rd. Both times in the past I had to walk/hobble a large part of the last 3-4km loosing a great deal of time. This time I was determined to run differently. With a great race at the scotia half marathon of 1:38, I knew that this was the year I was going to make that 2:30 mark that I have tried so many times to hit. I'm running better then I ever have and I'm feeling a general feeling of better strength. 2Hr30min meant a 5min/km pace. The race started and off and I went with both Robs. I was happy to run with them as we worked together quite a bit to make sure we were all running smart and eating when necessary. Many times, Rob had reminded me to hold up as my speed was getting faster and the plan was to be smart. We ran together for most of the race, keeping a 4:55pace for the better part of 25km. At around 15km Rob from school dropped off the pace a little and we couldn't wait, the hills were coming. Entering the hills, I felt strong! My hill runs in training had all been on the treadmill forcing me to work hard for 2 full min at speed and then instead of a downhill, my recovery was flattening out at speed. At some point the other Rob was gone, but at the 25km mark I was starting to hurt... I knew the big and final hill was coming and I didn't want to explode. I decided to walk for a portion just to regain composure and stop any potential cramping. I gave away one minute but it was a calculated loss because at the top of the hill (7.5 % up), I was able to resume running.. (interstingly enough, my garmin file didn't show any drop in heart rate during the walk up the hill - I must have been working pretty hard before) A lot of speed was gone but at this point it was "a get'er done" feeling going through my head and just try to limit any damage and cramping. I crossed the line at 2:32:34. In the last 10km I lost close to 3min but I felt that wasn't bad. I ran a good race and bettered 2009 by 10min and 2008 by 6min. All around, what a great day and I was glad to share it with great people.

Epic Orange Grove by bpgerson at Garmin Connect - Details

Epic Orange Grove by bpgerson at Garmin Connect - Details While away for March Break in Clermont, I was really lucky to be part of a great group and train with Lisa and Dave for the Week. We drove down, (overnight and straight there is the only way to go) and made it just under 24hrs.. The week was spent swimming everyday with a mix of Running and Cycling thrown in. The Clermont area is anything but the classic "Florida Flat" with hills all over the place. I posted a garmin file of what I called the epic Orange grove run. This trail is a single car width lane clay road that stretches through an orange grove for just shy of 10miles (16km). This was a highlight of the trip because it's so increadible to be able to do this stuff and when you get experience the smells and sights of a blooming orange grove, you realize how lucky you are. If you open the file, you should be able select the arial view and see how beautiful the grove is for yourself. Enjoy!

To test or not to test..

Another week has gone by and it's amazing that before you know it spring will be here and with that hopefully some nicer weather. Today a rain/snow mix is in the forecast and I could really do without both. Just one is more then fine...

Another couple of days and then I'll be off to Cleremont Florida for 6 nights to enjoy some bike riding, outdoor swimming at the NTC's amazing outdoor 5om pool and some great runs along the incredible orange grove trails. Hopefully I'll have the ability to post a few pictures while there so you can see the fun that were having. But first I'll have to get through the drive down. There'll be 4 drivers this time and hopefully it'll be a really easy drive down and back.

So a question that I've been debating recently is to Lactate balance test or lactate threshold test or not. Dave and Lisa have never been big fans of getting tested as they can be barriers to potential improvement. As a result they believe that perceived exertion should be the guideline to follow. In doing this, you would eventually see what numbers are consistiently manageable and which ones are unrealistic.

I guess the question is, are they ultimately doing the same thing? Percieved may get you there slower while getting tested may be unnatural because in any test sitution, you always bring your "A" game and your numbers may be stronger because of the adreneline.

I have found myself questioning this because in the last couple weeks, Dave has been pushing me to do some real hard efforts on the bike. Here's last nights 70min bike work out.

Tuesday-Bike CT 70 min- intensity – warm up 15 min loosen as you go – build to 160-170 watts; 5 x 30 sec hard – take 1:30 recovery – 210-250 watts; take an extra 5 minutes easy if you like then 6 x 3minutes as follows: The first 2 are 1:30 at 240 watts, 1:30 at 250 watts; The next 2 are 1:30 at 245 watts, 1:30 at 255 watts; The next 2 are 1:30 at 250 watts, 1:30 at 260 watts; Take 2 min in between each 3 minutes and option to take an extra 1-2 minutes in between sets; Warm down 15 minutes. Done! (70 minutes)

So basically 6 x 3 min in around 250 watts with a couple minutes rest. Now I can handle short burts of 250 watts (1min- 1:30) but what I'm finding is that getting past 2 min is really tough. Actually anything after 2 or 3 repetitions. Is the issue that I'm working too hard and then burning out? Is it external factors such as sleep, work, life that are preventing me from doing this?

I'm not sure what it is, but I guess that at the end of the day it's important to "go for it" and if you don't, you won't know where your limits are. Am I working too hard? probably... But sooner or later I'll be able to do it, and I'll be happy because I know that I've tried...

-Bryan

Our Lives are forever changed

Happy March everyone,

It's amazing how time flys by and before you know it the winter is ending and spring is starting. I've been threatened by Greg that he'll take my link off his site if I don't start posting more frequently. So here goes,

The title today is a real surprising one for me. I guess it's pretty common sense that when you get "into" something, your whole outlook changes. The way you act, the things you read, how you spend your money and the people you spend time with. I had a friend once, who was "into" scrap booking. She had a little part time job over the local craft store, and on her weekends, she would spend time there hanging out with other people who were passionate about those same interests. The sport of triathlon is really no different and fits pretty well with this thought.

This whole thought came about last week when I was honoured to be included in the details about the funeral of Lisa Bentley's father who had been ill for some time. All week leading up to the funeral I was debating whether or not I would attend as funerals can be really personal events and I didn't want to impose my support at a time when perhaps only family and close friends should be around.

You see that's where I was wrong. Although, my relationship with Dave and Lisa is a buisiness one by nature, in many respects it's moved past that. We speak more often than I do to some people who I should be in touch with more often. I found myself sitting in the church, listening and thinking how it starts out as just a thing you get "into" but it becomes much more then that. We, (the people who have changed my life), celebrate, console, gripe, laugh and struggle together. Our lives are forever changed because of the people that you surround yourself with. Because of this I feel like I'm a better person, a better role model for my kids and a more involved husband to my wife.

So, to all of you out there, triathletes and normal people, thank you for being a part of my life and influencing me always for the better.

- B