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....

Ding Ding - Round two...

Ok, so it's been almost 16 months since I accomplished one of the hardest athletic tasks of my life. Five years ago, I was an overweight, frustrated runner who wanted to get faster, but didn't know how. As the story goes, I got a plan, lost the weight, and hired a coach. Lake Placid came and went and I did it! In 12:05 no less.

So 16 months later, on the challenge of Coach Dave and the and the permission of my wonderful wife, I've signed up again.... I swore 5 years... I promissed myself that I wouldn't sign up again, at least until the kids were older.

Oh well... Life is life and it's better to ask forgiveness then to beg permission right? Seriously, I was determinded to do things differently this time. I promissed to keep things in perspective; get up early, get my workouts done when I say I will and do my best at not interfereing with the real world.

It's interesting, there's something addictive about training for this stuff.. Maybe it's the need to be prepared, or maybe it's the desire to do well, I don't know. What I do know is that in the 16 months that have passed, I have made a number of gains in running, cycling and swimming and now I feel that I'm ready for another shot at it...

Last time I set the goal of 12hrs and finished bang on...

This time, I'm going to push the bar and set the goal of 11hrs. I know this is going to be a challenge but if I do what I'm supposed to, then I should get there. Last time I walked at least 45min on the run. I was tired no question, but I know that I can run 4hrs. On the bike, I know that I can shave at least 15-20min and come in under 6hrs. The swim? Well it's the swim, and everything should go well if I don't do anything stupid...

So there you have it. The goal of 11hrs...

I'm ready!!

T-minus one and counting

And so there you have it.. It's 6:32 and hopefully by this time next week I'll be somewhere on my second lap of the run at Ironman lake placid. All day Like Greg and Simon posting on the emails... At this time next week details...

I too couldn't sleep well last night. I got thinking about the race, getting organized and finally getting there. It's been such an incredible experience and challenging pushing me to limits I never thought I had before. I'm greatful to have a family that allows me the support and opportunity to tri. I know I'm lucky.. I'm also fortunate to have made some incredible friends along the way... I've gotten to know Greg quite well over the last couple years that althought I'm sad to seem him retire, I'm excited to be a part of whatever journey pushes him next. Man this is going to be a great week ahead....

The big workouts are done and it's showtime.

Thursday July 16

I went back to Habitat for humanity today and we put up the roof of the garage.  It was cool to finally understand how to get those angles when putting plywood up..  I do know that I won't be back again until after the race next week, because I woke up this morning and my hamstrings were sore and I was feeling a little tired.  It could also be that Tour over in France happening right now and watching it until 11pm can't help...

I rode today for 2.5 hrs and generally didn't feel it... I did it and it went ok but I could have just as easily skipped it...  I know the training is done, the count down is on...

One week to leaving for Lake placid

This time next week, I'll be in Lake placid.  Bern wrote this on our email banter a couple of days ago..  I wanted to keep it because it did ring true.  I fret, relax, ponder, fit in.  Most of all I'm eager.. I look back over the four summers that I've been doing this and must say that it's crazy.  This is by far the biggest athletic accomplishment of my life.  Regardless of what the day brings, I look forward to it...

Bern wrote,

"Have to admit there's a certain sadness to the last days of training. This is where I find our different personalities shine thru. 

We will have some IMLP athlete's sit back and know that the training is in the bank, and are cool and comfortable with the taper.

There will be other's that will have to "fit in" those last few workouts.

For some taper is just that, a comfortable mix of swim, bike, run and time to reflect on the race.

Some will drink beer ( Willem) others will partake in a fine scotch ( Steve/Bern), some will continue with their protein shakes.

Some will say "screw" the bath scales and a few will carefully try and shave off those last few pounds.

Some of you may have even started packing, some may pack the night before.

Most will fret in the days leading up to IMLP, the lucky ones will sit back and let the day unfold.................

Regardless of the who, what, where and when, what I do know is that sharing this journey with each and everyone of you has been so much fun. Whether it's been  been vicariously thru emails, in the pool, on the bike, or on the run. I wouldn't trade a moment! 

So enjoy the taper, for some may still consider it "training"................... 

Enjoy the couch when you can and don't be shy and invite a bag of chips and an ice cold beverage along................

Sleep or snooze when you can...............................

Consider where you'll put that new tattoo!......................

Visualize the race course..................................

And listen for those words that bring a tear to your eye and goose bumps to your skin...........................

.....................YOU ARE AN IRONMAN..............................


12 days and counting............................................."

yes goose bumps.... 

Wednesday July 15

So again I was a little crunched for time so I just did my run today and will bike tomorrow.. As things are sort of flexible at this point..

The run was a warm up and 5 x 1 km "punches".  Dave suggested that I go at about 5:00per km but I was feeling really good today so I hit it hard.  Each km was finished in 4:40 and a full three min recovery in between.  I was really happy and now feel that my run is almost there...

Cool down and done...

I had my last strength workout last night and met up with claudia after the workout for a little beer and nachos to celebrate my year of working out with her... She has helped me feel stronger then I could really have imagined.. Heck I'm seeing some definition in my legs...

Anyways, the point was we talked a bunch about nutrition for the race.. I realized that I'm eating too much... I can probably do without 1 of my 1/4 pieces.  Without that piece I've still got 350 in calories so I should still be fine...

I also realized that every full bottle that I carry is about 2pounds.  Claudia suggested that one bottle (number 7) be without water and just have eload in it..  This way if I get to it, I just fill it up and if I don't need it then I didn't carry it for 6hrs.  The reason why I don't think I'll need it was that I was reading that it wasn't good to eat right away and allow your body to equalize to an upright position from being lying down for an hour...

Therefore I won't have to worry about that extra bento box because I'll have less stuff... 

any thoughts guys?

Tuesday July 14

Habitat For humanity

So I joined up with a "build" for habitat for humanity today in Markham - 9th line and Rutherford.  It was really cool because I love that stuff and I was hoping to learn a thing or two about building.  I did.  We framed the garage and I learned some key tips about studs being 16inches on centre - even with a window... I also learned how to tie two walls together (and not with a whole lot of nails) - using a top plate and extending it 3.5 inches.  

Overall, a really cool day.... and way cooler then my 40 min run afterwards....I hope, after ironman to get back there for some more help...

Monday July 13

AM swim 

back to the pool this morning for 23oom.  The main set was an 800m swim which I finished in 14:30min.  I felt a little tired today - glad that's all that I had to do today..

AM - bike pick up...

Picked up the bike from Rick Choi today.  He did an incredible job.  Everything was cleaned and waxed.  My race wheels were put on and tuned to the bike.  It rode like the first day I picked it up..  So exciting..  He also convinced me to get this silicone stuff to put in the tube to seal a puncture.  What this means (in theory) is that in the event of a flat, the silicone should re seal the puncture and I just have to inject more air.  I couldn't not get it... because murphy's law would say that Flats would come a plenty...

Friday/ Saturday/ Sunday July 10,11,12

Friday - Weights

I always find that I don't get the same workout without Claudia... I just don't sweat the same - but I feel like I work the same.  The workouts usually go faster on my own.  Maybe having the company is more fun...

Saturday - Swim

Up at the cottage, there tends to be a bit of boat traffic on the water so there needs to be some caution when swimming..  I've swam up the that white boat house but it required swimming arcoss a tiny bay... because I was alone today I opted to skip the bay.  Out and back was close to 35min so I was ok on the day...

Sunday  - off

Thursday July 9

AM Swim

So I met up with Scott this morning for an out and back swim at lake wilcox.  Scott is a pretty incredible athlete and came in 7th total the other week at Peterborough.  I knew I wasn't going to be able to keep up with him but I was hoping to be in the same vacinity...

The swim went pretty well and Scott was long done by the time I got to each end.  I was pretty happy about my sighting as I was able to stay fairly on target...

PM - 4hr ride and 30 min run

Because Friday was looking crazy, I decided to shift things around and do this ride today.  Tim - my chiropractor had convinced me to try his aero helmet, so todays ride was to test things out on a long ride.  I knew 4hrs would get me somewhere around 116km, but I'm convinced that with the aero helmet I was able to move at just under a 30kmph pace for the 4 hrs - completing 119.5 km.  My HR was bang on around 145 most of the time.  I could have had a tail wind most of time which may have helped but I was satisfied none the less.  

The run was great... working hard for the 1st 15min and easy for the rest..  

I'm definitely going to keep to the 27-28 kmph range for ironman barring any issues..

Wednesday July 8

1hr run

I worked all day today and then did this run... It called for 20 min warm up and then 10 times a 30 second hill with 15min at a 5min per km pace.  

Needless to say the warmup went well and most of the hills.  It was when I got to the pace work that obviously things got tough.  What was interesting was that the 5min pace didn't kill as much as I thought..  In fact when I thought I was at speed, I looked at my watch to find that I was going 4:40 or faster most of the time... So easing up felt much better and doable..

I finished tired and my HR was high.. around 175-180, however it was manageable - not for much longer maybe another 5 or so min.  But next time I would definitely ease up faster and not drive the red line by staying even at 4:45-4:50.

Tuesday July 7

Am Swim

So with all the temperature issues seemingly fixed at the pool I went for another swim.  I also found a great time to go without having to wake up at the crack of dawn to get in the water...

I dropped Nate off at camp and went for my 3500m swim.

 

The workout was a whole bunch of warming up and skills which I like and then a series of 100m sets with decreasing amounts of rest.  I shot of the blocks expecting to really go and then when the first 100 was done – and 20 second break was over, I knew that I was going to have to slow down if I was going to get another 14 100’s in…

The swim ended and I was glad I pushed when I needed to, but most importantly I was happy that I played it smart and did my best by pacing myself.  To often it’s really easy to go hard at the beginning and then stop early because of being too tired…

 

PM Bike

I met up with my friends Ari and Steve, who had just got road bikes and were getting into riding.  I knew that the intensity wasn’t going to be there but sometimes getting together with friends to get out is more important. 

We rode 2hrs and covered about 50km +/- and it was just a fun all around ride.  The wind was tough today… I really hope there’s some reprieve with wind coming back into Lake Placid from Willmington….

 

Monday July 6

2hr bike

Part of the best thing about working with Dave and Lisa is that every once in a while I get to do a workout with them.  Today it was just Dave and we met at his house to go for a two hour spin.  It was a great ride but we had to ride up HWY 10 for about 5min - note to self - try to stay off of hwy 10.  We warmed up for about 30min and then landed at this road and that was going to be the workout - hills.  The hill didn't look too bad (mostly because I couldn't see the whole thing).  The plan was to ride the hill 6 times. 

The first time I barrelled up the hill not knowing what to expect...  that was a mistake...  The road takes Lisa about 6min to climb - me about 7 - not bad... but that was the first time.  I knew that if I was going to last another 5 laps, I was going to have to find a better gear.  

All told the next 5 laps went much better and my time didn't slow that much - I just found a better gear and kept my cadence as close to 90 as possible as opposed to 75 on the first time.  My HR did climb really as high as 170 each time but the really cool part was watching it fall right to 110 on the descent.  

2hrs later and 55km in the bank I was pretty pleased with my pacing efforts...

Friday July 3

3hr ride and 2 hour run

I didn't really feel like battling the heavy winds today so I threw the bike on the computrainer and dailed it up to 150watts - and rode... I wasn't overly conserned about getting outside for this as Dave had told me the real goal was to figure out all of the nutrition issues and practice them..
I tried using a concentrate bottle - good idea but I have to take the sponge out before pouring..
I added another bento box to carry all of the food I need.. didn't rub and was a good idea - remember to put it all in a zip lock in case of rain from above...

I really don't want to depend on the Special needs bag - just in case I don't get and I don't want to really wait around for it...

2hour run off the bike
This run was also great! 21.25 km in 2hrs. I decided that I wasn't going to use my fuel belt but instead a single bottle and refill it when necessary... Again I carried extra eload and gels, so all I needed was water and no sense in carrying it all for the whole time. Water is water....
It was a great idea and I was happy I did it..