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

Sunny Florida

Over the winter holidays the family and I travel down to a really great place just outside of Sarasota Florida. It's kind of a pilgrimage of sorts as all of Sandra's family go to the same place for some or all of the two week block. It can be kind of crazy with everyone together, but I must say that it's great to have two weeks with just the kids and none of the home stresses to get you preoccupied.

Another reason why floriday is great is because it's a chance to get out of the basement and be outside on the road doing a little running and bike riding. Yes I bring my bike down... It's a great way to get out for a short while just to spin the legs and see the Island. From bridge to bridge it's just over 15km so I had a number of opportunities to get out and see how I've improved from year to year.

Running: Because we've been going to the same place for the last number of years, I've been able to see improvements over time. I don't know why I use florida to measure this but I do... So the distance from our place to one end of the island 6km and change. I remember years ago it taking me close to 36min. Last year I believe it was 32 or 34min. This year I ran it consistently in 31. This means that in nice weather I'm running a consistent low 5 min km and at the same time keeping my body in check..

I was also, for the first time brave enough to run the other way towards the Longboat key club. It was about 9km so in a 100 min run I was able to get 18+ km. Aside from races and the fact that was December, that was a personal best and a feeling to know that it's only December and I'm feeling great!!!

Cycling: I was able to see a lot of similar gains this year as I did with running. I knew that with my compact crank I've been getting stronger and sacrificing a little speed for a more well rounded performance. This year, knowing that the island was 15km each way and 30 round trip, I should have been consistenly in the 1hr range to finish a loop. Many days I felt great out on the bike and saw that the 1hr was more like 55 min for just under 31km.

The island is really funny, because one way is a terrible head wind and the other is a very fast tail. Into the wind I wanted to spin over 90rpm and try to stay over 30kph. With the tail I was consistenly able to see numbers close to 38 if not more.

I need to remember that these speeds may not be terribly reflective of me but the important thing is that the goal of getting stronger is definitely happening.

I was also brave enough to meet up with the boys from Ringling cycle. Anually they have a ride that many call the first race of the season or the last race. Either way these guys go hard and they push.

The day of this ride, it was colder - probably close to 12degrees and the winds were pushing close to 35kmph. Normally the guys had told me that there are usually 200 riders for this ride but today 50-60 - cool none the less. The first 20 min were light and easy. At some point they went from 28 to 36+ with the crazy wind. I got dropped pretty fast but so did a bunch of other riders. We all stuck together and luckily for me I was able to stay with them. The funny thing (or scary) about in land Florida is that it all looks the same. Thankfully I stayed with these guys because I'd probably be still out there had I gotten lost. We ended up with 45 miles (70km ish) in 2:20 keeping to a 30avg. The whole rest of the day I was dizzy.... Wow that was I hard ride.

The Egg Nog Jog - Sunday Dec 12 2010

So this race was an interesting one. The distance was 10.8 km and by no means a long race by general long distance standards. It was located in Terra Cotta, which is just north of Caledon Ontario and for those who don't know this area - this is hill country.

A few weeks earlier, I was shut out of this race because it had sold out. Today was different, many people, including people from the group, had chosen last minute to sit out. The roads were bad and it was raining at this point but the conditions were manageable. I managed to get in under someone elses name. As it turned out, many people were not registered, making it really easy to just run without a bib.

The first 2km out of the Terra Cotta conservation area were straight downhill down Winston Churchill towards King. I took off like a bolt hoping to get some time on Rob and Liz, who always seem to put me through the paces. I think I may have even broken eight minutes. Unfortunately that was the were all of the easy running ended. From 2 to 3km, things flattened out and then from 3 to 4 to 5 to 6 to 7 to 8 to 9 were all relentless and very rolling hills. What made it worse was that many roads were icy and semi snow covered making it really tough to get any sort of footing. I remember at one point climbing one of the many hills looking down at my Garmin and seeing my pace at 8:30pkm and thinking - Oh god this is tough. I didn't walk though and kept moving.

Sure enough Rob caught me somewhere around 8km and he was looking fresh and full of legs. We stayed together for most of the rest until he realized that Steve - Another from our group, was just ahead. We charged ahead and he took off.

My official finishing time was 53:11 and I was really pleased with a sub 5 min pace on such a hilly route.

We'll definitely be back on that route later in the year as Lake Placid gets closer.

I know that that route was tough since my legs don't normally get sore have actually been sore for two days now. They're starting to come back today but I can still feel a little rock like in them.

What doesn't kill you, only makes you stronger

December is already here and I'm feeling like training has really begun.

NYAC tri swim has been back for almost 3 weeks now and I keep telling myself that I made a great decision going back to this swim squad. It was super expensive but I now know that keeping with it will only help me in the long run.

"What doesn't kill you, only makes you stronger" is a line that I keep repeating to myself. The big thing about the new swim coach Brent is that he is big on technique and even bigger on kicking drills. In the last three weeks, we haven't piled on the meters - in fact it's been quite the opposite. Very few meters, but a tone of kicking drills. Here are a few..

head up, hand over hand just kicking - don't scull
right arm out - just kick
left arm out - just kick
one arm swim - focus on the kick
hold the board and one arm swim - focus on kick
hold the board at bottom face in the water and breath while kicking
hold the board at the top and kick hard
one arm swim with other hand on back - breath on hand on back side - focus on not dropping elbow to breath

As you can see there has been a tremendous amount of kicking. As a "non kicker" there were and still are tough. However, we did 50 yards hard today and I broke a min at 55sec. I even passed people, which I have never done either. I know this will make me a better swimmer getting me closer to that 1:00 -1:05 goal for the swim.

Brent has also been very vocal about the amount of meters we'll be doing in the winter months. He's said the goal will be to improve the swims by 2-4000m in the workouts. On monday we did 9x100 on 2:00 and today we did 12x100 on 2:00. We're getting anywhere between 20-30 sec rest which is great for this point.

Keep going, it'll only make you stronger....