Welland Half Iron: Predictions (or rather pure speculation)

Since I am not going to be racing the Welland Half Iron this year, I thought it might be interesting to put down a few predictions on the race (no there won't be any betting on this).  If your racing tomorrow and are a bit fidgety tonight (and not yet asleep), just have a quick read to calm the nerves (sort of).

I'll just work off of the elite and pro starting list to take a few guesses to how the race will unfold (mainly for the people I know and have raced against myself).  I'm not sure how everyone's training is going, so it is only a rough estimate (VERY ROUGH).

So lets start with the swim.  Since Wolfgang Guembel will be racing this year (after not racing in 2012), I would say he would be the first male, potentially the first person, out of the water.  This is assuming that Len Gushe doesn't sign up on race morning like he did last year, in which case he would probably be first out of the water.  Angela Quick, will also most likely also be at the front of the pack (No real surprises here so far...).
A bit further back from the top swimmers (maybe 2-3 minutes back) I can see Nigel Gray, Cody Beals, Alex VanderLinden, and Jakub Macel (who it turns out I swim with).  These guys will put in a good swim, and should all be out of the water around the same time (I'm going to say these three will beat Nigel out of the water).  Following this group should be Francois Cote, Jim Sunners, and Chris Pickering.  I'll put these guys maybe another couple minutes behind the second group.

Now to the bike.  Obviously the slower swimmers (don't take that negatively) will want to catch up and make up some ground on the bike (since they tend to be fast cyclists).  However, after a strong performance on the bike this year from Cody, it's debatable if either Francois or Chris will catch him.  Jakub will also most likely not be caught by these two, but I believe they may catch Alex (again, hypothetical).  I believe Jim will be the only one from the third group to be able to catch up to Cody and Jakub, which will happen pretty early in the bike (like by halfway).  Since this is also Jim's home course and he is very experienced, he will keep on the gas and pass Cody and Jakub (who should still be close).  I believe it is plausible that Cody will try to match Jim when he catches up, and Jakub may also follow suit.  However, I believe Jim will out bike them both.  There is no doubt that Nigel will start the bike fast, and keep it up.  He is my pick for first off the bike (passing Wolf and potentially Len if he shows).
So off the bike, I'm predicting (in order for the athletes mentioned): Nigel, Len (if shows), Wolf, Jim, Jakub, Cody, Francois, Chris, Alex.

Out of T2 and into the run, Nigel, Len, and Wolf will be probably be 5-10 minutes up on the rest of the pack.  I don't think anyone will catch them, and they will race for the top 3.  Now this is where the race will be hard to predict, since Cody and Alex are first timers for the half distance, but they tend to be strong runners.  If they have had proper nutrition and didn't push too hard on the bike, there is the potential for them to pull away and fight for 4'th and 5'th.  However, I believe they will both be suffering a bit in the run, and may not run to there potential.  I believe that Jim will put in a steady, fast 21.1km, and run himself into fourth.  Francois also should have a good run (if he doesn't take a wrong turn somewhere), and will quite possibly outrun Cody and Alex.  Jakub will probably be also running steady and pretty quick, but I'm predicting he will get caught by Francois, Jim, and potentially Cody or Alex.  I think Chris will not outrun any of these guys unless they experience problems (He's doesn't have the same speed, but he is very consistant and experienced, and would take advantage of those experiencing problems).  Alright, so at the end of the day, here's how I think it will be (I'll even put a guess on some times):

Nigel (3:59:59), Wolf (4:02:30) Len (4:07:00), Jim (4:15-4:20), Francois (4:15-4:20), Jakub (4:15-4:20), Cody (4:17:30-4:25:00), Alex (4:22:30-4:27:30), Chris (4:22:30-4:27:30).    

Hope you enjoyed (and didn't take any offense at my predictions-they are only rough estimates based mainly on last years results).  It's all just for some pre-race fun.
Best of luck to all of those racing!!

Triathlon Essentials: What you Need for Your First Triathlon

A couple of years ago, when I was just starting out with triathlon, I was at a loss for what gear I needed to have to compete in this sport.  I started out riding with D'ornellas cycling club, and saw triathletes with high end, aerodynamic, electronic shifting tri bikes.  My running shoes were a pair of old Adidas Bounce that was worn completely through the heel, and I started out swimming in board shorts and crappy goggles.
Fortunately, my gear choices have improved since then, but not because I spent a lot of money, but rather because I got good advice on what to look for.  I currently talk with a lot of people who are just starting triathlon and don't know really what to buy or how much they should spend.  As the triathlon season quickly approaches, everyone is starting to buy their summer gear, so here is my go to list on what you need for your first triathlon.

Before I get to the list, here is how I will split it up.  First I will highlight the products that I believe are necessary, and an approximate range on how much you should spend (DIY methods may also be touched upon).  Next I will outline products that would be beneficial as you continue in triathlon, but may be a bit much off the start (optional items).  Yes it is a long blog post, but if you are even slightly interested in triathlon, hopefully you won't doze off...

Necessary Items


Swim
The swim is the first part of the race, and also the part where most beginner triathletes feel the least comfortable.  Here are some options for a good swim.

Goggles: Having comfortable goggles that don't leak or fog is of utmost importance for open water swimming.  If you can't see where you are going (can't sight the buoys), then you will probably end up swimming the wrong way and becoming disoriented (like my friend Raffi who swam around the first buoy twice).  Find a pair that fits your face and doesn't leak, and you should be fine.  To avoid the fog, the only way to do it is the spit and rinse technique (its really not that gross).  Costs for goggles vary, but on average, you can get a good pair for around $20.

Wetsuit: This piece of kit is pretty important for open water swimming, but is also one of those things that can become expensive.  Wetsuits will help keep you warm, help you swim better (if you are not a very strong swimmer), and will help you float in the water (help you feel more comfortable in the water).  Nearly everyone in a triathlon is wearing a wetsuit (yes everyone looks weird in one, so you won't be alone).  If you are just a beginner however, I would only recommend renting a wetsuit from a specialty shop.  This saves you the cost of a potentially $400 wetsuit, and offers a good race day upgrade to your swimming.  Expect to spend around $40 to rent the suit for the weekend.  

Bike
The bike is the middle discipline in the triathlon, and tends to take the longest amount of time to complete, and also the most money.  A bike is the biggest purchase you will have to make, so here are some tips. 


Get a road bike: This is the most versatile option you can purchase, and is the most well suited for beginner triathletes.  Road bikes are more comfortable than triathlon specific bikes, and can be found for pretty good prices.  I would recommend a simple aluminum frame road bike costing no more than $800 (my first bike was a 1970's steel frame Raleigh, so really anything is faster than that).  If you want a carbon road bike, you’re looking at 2k, and if you are just starting out, you probably wouldn't even notice the difference.

Aerobars: If you listened to the first piece of advice and got the road bike, then you can transform it into a "tri bike" with the simple addition of clip on aero bars.  These go for under $100, and are a noticeable aerodynamic upgrade to basic road position.  If you are not anticipating averaging speeds over 30km/h however, then this may not be a beneficial upgrade for you.  The riding position these put you in is also not the most ergonomic, and may lead to some back and neck pain.  The aero position is also more difficult to control (Roadies also tend to make fun of you when you have them on a group ride).  

Repair kit: There is nothing worse than getting a flat tire in a race, especially if you are just starting out.  If you are unfortunate enough to have this happen to you, you can ensure you are prepared by carrying a spare tire, tire levers, and a pump (or co2) in a seat bag or frame bag.  I haven't had a flat in a race yet, but I have in training, and it sucks being stuck with a flat if you don't have a spare.  And yes, you will have to change it yourself, so maybe practice a few times. $40

Run
This is the last part of the race, and is the discipline where you will feel the most fatigue.  Here are some recommendations for having a comfortable run.

Shoes:  This is one piece of kit that you won't want to cheap out on.  Having a good pair of running shoes for training and racing will help you run better, more comfortably, and will reduce the likelihood of injuries.  If you have not purchased a pair of running specific shoes before, head to a specialty running shop (cough...Running Free...cough), and have a knowledgeable staff member who may also be a good looking triathlete (cough...Andrew...cough) help you find a shoe.  Be prepared to fork over some clams for a good pair of shoes, probably in the $100-$150 range, but it will be worth it.

Laces:  If you do happen to have a handsome triathlete salesman named Andrew, he may also recommend purchasing elastic laces for your new shoes.  Elastic laces don't have to be tied, and will save you bending over in the transition area with shaking hands to tie your shoes.  If you feel you may become frustrated with having to tie your shoes, these are the product for you.  A DIY alternative is to purchase elastic cord from Fabric Land, and use a cord lock.  Expect the store model to run about $10, and the Fabric Land version to go for about $2 (no I wouldn't mention the Fabric Land idea if I was selling you shoes in the store).

General
Here are some other items that may be helpful.

Tri-belt:  This will hold your race number and save you having to safety pin it to your shirt.  If you aren't planning on wearing a shirt in the swim, it will allow you to put it on under your wetsuit, or put it on in transition after the swim. $10.

Sunnies: A good pair of sunglasses is important, as a lot of cheaper non-sport, sunglasses will have crappy lenses that may shatter.  Unless you want to risk pulling glass out of your eyes, get a decent pair.
$40-$50 for lower end (recommended), $100-$250 for high end (probably not necessary...bad experiences with Oakley's)

Hat or Visor:  Some people like to wear these, as it will shield your face from the sun, and make the run more comfortable.  A hat will also retain water if you dump it on your head at a water station, which will help keep you cool.  Turn it backwards if you want to look like a pro.  $10-$15

Towel: For the transition area to lie out your run and bike gear on, and also to dry off your feet.  They sell special transition mats for like $40, but you only need a basic cotton towel (bonus points if it's pink).  $5

Sunscreen: You need waterproof sunscreen for triathlon.  Since you start out in the water, a non-waterproof product would just wash off and you would get burned on the bike/run. $15-20 (this stuff's expensive)

Glide: Products like body-glide help prevent your wetsuit from sticking to your skin (easier to put on/take off), and will also prevent chaffing on the skin (like bloody nipples-those hurt and bleed pretty good). $5-$15

Gel/Salt: If you are doing anything longer that a sprint distance triathlon, you may want to consider an energy gel product to supply you with some simple carbohydrate energy (help prevent bonking).  If you sweat a lot, you may want to take in something with electrolytes as well (helps prevent cramping).  Honestly though, don't go crazy for nutrition stuff if you are doing Olympic distance and under.  Gel goes for about $1-$2

Optional

If you've made it this far in the blog post without falling asleep, or getting distracted, congratulations, I consider you a loyal and committed blog reader (the best kind).  If it makes you feel any better about spending the 5 minutes it took to read the top part, keep in mind it took me like a whole hour and a half to write.
Now here are some items for you triathletes who are a bit more competitive, or have a bit more $$$.

Tri-suit:  If you are just starting out, you can probably get away with racing in a bathing suit for the whole race (and a t-shirt for the bike/run).  More advanced triathletes however require either a one or two-piece triathlon specific suit.  The one piece is tight fitting, sleeveless, and has a small built in bike chamois that does not absorb any water (hard to pee in though).  The two-piece is tri shorts (same as in one piece but way easier to pee in), and a "singlet" or sleeveless tight top.  You wear the tri-suit underneath your wetsuit in the swim, and you don't have to change clothes in the transition area (always a pain).  You could even just buy the tri shorts and wear some kind of tight top if you didn't want to buy the singlet.  1 piece is $100-$175, 2 piece shorts $75, singlet $50.

Wetsuit:  If you have $$ to spend (not me), or are a poor but competitive racer (me), then you get to buy the wetsuit instead of renting it.  This is better value if you race multiple times per year, as renting the wetsuit over and over again gets expensive.  You can also have the piece of mind that no one else will have gone pee in your wetsuit.  Look to spend $300 for a lower end model, and $500+ for a good one.  You could try finding a used one, but be cautious, as the glue tends to dry out after 2 years, and you might have a suit full of broken seams.

Bike: If you are a committed triathlete and also have lots of $$, you can go for the fancy triathlon bike.  A tri bike with race wheels will probably be upwards of 3-4k.  These bikes are designed to be ridden solely in the aero position, and will offer many aerodynamic advantages over road bikes.  These are nice bikes and do go fast, but unless you are averaging in the high 30km/h range, all those aero features really aren't doing all that much for you (except looking good).  I always liked to pass people on my road bike when they were riding their fancy tri bikes...

Tri-bike Shoes: As you may begin to see, it is way too easy to go overboard with bike gear.  This option is helpful, as the shoes are easy and fast to put on due to the Velcro straps, but that’s about all...(small aero advantage for those who are concerned). $150-$300

Aero helmet: If you want to look like you know what your doing, or you really are going fast, an aero helmet is much better than a traditional one in regards to aerodynamics.  Only purchase one of these if your serious (or again if you have too much $$ sitting around).  $200+


Hooray!!!  You made it to the end!!! All right, so honestly, that’s the bare bones of what you will need for triathlon racing.  There are way more things out there (trust me…WAY MORE), but if you stick to the list, you should be fine.  If you've made it this far in the blog post, you either are really interested in triathlon (hopefully the case) or have too much time (hopefully not the case.... but thanks for reading anyway).  Feel free to write down my list as a guide (I always check it over before I leave for a race), or email me and I will send you a hard copy.

What do Swimmers Wear?? Guide on how to look like a swimmer

Swim season has just about finished up at YorkU.  The Ontario Championships are over, and most of the swimmers are winding down.  I on the other hand will be continuing to train hard to gain swim fitness and improve my stroke.  It has been a memorable season, and I wanted to reflect a bit on the changes I have seen in my own swimming.  The main question is: Am I a swimmer yet?

At the beginning of the season, it was very apparent that I was a triathlete swimmer, with the long suit, and big goggles.  As the season progressed however, I adopted many of the traits seen in true swimmers.

Here is a list of traits that when employed, will be sure to get people thinking you are a real swimmer, and not just a triathlete who swims only to bike and run.

Out of the Water

1) The Suit:  If you are going to be a swimmer, you need to start getting comfortable in briefs (or "speedo").  Wearing briefs shows that you are confident and capable, and it is the first point that people look for in a real swimmer.

2) The Goggles: Triathletes seem to be big fans of those big lensed goggles with a large gasket for cushion.  Popular examples include: Aquasphere Kaiman goggles, TYR Nest-Pro goggles (my previous choice of goggle), or perhaps the much hyped Sable Water Optics goggles.

Sable water optics ($50!!)

These goggles are  not that bad, but they can be expensive (the sable pair runs for about $50).

If you want to be considered a real swimmer, there is really only one choice: Swedish goggles

Amber Swedes

Phelps and I wear the same goggles

Not only are these goggles super stylish, they also have a custom fit, are worn by olympians, are very durable, for only about $10.  This tip worked well for my friend Raffi, who's swimming is, shall I say "medium at best".  Once he started wearing the Swedes though, everyone thought he was a swimmer

These tips will get you as far as the edge of the pool, but here are a few more tips to really convince people you are a swimmer.

In the Water
1) The entrance:  Swimmers never get into the water slowly, they only jump in and swim right away.  To show people you are serious, don't ease your way into the pool, just jump in and get going (sprinting off the start is always good).

2) Where you swim:  If your swimming at your local pool and want to be taken seriously, reserve the spot right in the middle of the lane.

3) The turns: Flip turns are the only way to go for real swimmers.  If the swedish goggles and speedo haven't got people thinking your a swimmer yet, just do a few flip turns in close proximity to those non- swimmers who hang out and talk in the shallow end of the pool.


For myself, I think it is still a bit of a stretch calling myself a swimmer (and it may always be this way), but I defiantly look more like a swimmer now, and will hopefully be considered more of a swimmer than a triathlete next swim season (or just a really good triathlete).  

**Please keep in mind, these small tips will definitely get you instant swimmer credibility, but will only get you so far.  To get people to think you are an actual swimmer, you have to actually swim like one (which means just get out there and practice).

Andy's Reading Week

Today marks the final day of my 2013 reading week, so I thought I would give a quick re-cap of my eventful time off of school.  My reading week was very busy, and consisted of doctor appointments, studying, knitting, and lots of training.

Over the break, I visited three doctors.  The first doctor was my dentist, Dr. Bourke.  You never really get good news at the dentist, so this was probably my least favourite doctor trip.  You could say though, that her message to brush more got through...

This should count, right...?

My second doctor trip was to the Orthopedic surgeon Dr. Zarnett to examine the healing of my stress fracture.  We took some more x-rays (I've had a lot of these), and Dr. Zarnett determined it was pretty much healed.  To be on the safe side, he wants me to wait one more month before resuming running, which would put me at about 6 months off running.  I'll be good though...no running for the next month even though I feel great.

My third and final doctor trip was to my favourite doctor, "Doctor Laffa".  You may be wondering which type of doctor this is, but you would never guess.  Dr. Laffa is my favourite shawarma restaurant, and serves the most authentic Mediterranean food around.  Everything is homemade, and my order of falafel, wrapped in a laffa with lots of great vegetable toppings, was amazing.  This was definitely the best doctor to visit to end off reading week.

My other reading week adventures included a nine day long "tour de sufferlandria",where I pushed myself through hard cycling workouts every day (The doctor did say to bike as much as I could).  It was tough, and I wouldn't have made it if my younger brother Dan wasn't there riding as well (he also finished the tour....not bad for a twelve year old).
 
I also put in some hours towards my knitting project. I was able to finish the back panal, and get started on the front.  I encountered a bit of difficulty early on in the front and had to pull out some of my hard work (I like to call these "knitting adventures"...sometimes they can lead to things like punching holes in doors).  Heres a look at what I have finished so far:

Looks good

Oh, and I did do a bit of reading over reading week....a bit...

Training the average population

I am currently studying in Kinesiology at York University, and am learning a lot about fitness and health.  I have learned a lot about the body, and I am currently working towards my certification as a personal trainer and eventually an exercise physiologist.
Although many kinesiology students have a large knowledge base, it is quite possible for them to come across the wrong way to someone who is just starting an exercise program.
I found this clip to provide an interesting perspective on how the average person views exercise, and how they may react to "personal trainers".

*Contains audio

The best way to rest an injury

Heres a quick post to make up for the lack of pictures on the last blog entry.  My swim coach Brent loves scarves, so i decided to make him one with the York University colours (I told you I wasn't kidding about the knitting).  Check out these poses:

"Hey, shouldn't you be swimming or something"

Knitting sure helps pass the time that I have to spend resting on the couch.  I highly recommend it to anyone who is dealing with injury and having a hard time resting (knitting is really a sport in itself).

Big thanks to Brent for his awesome job as my swim coach.  Enjoy the scarf coach!

Better Safe then Sorry

This is my first blog post of 2013, so for all you regular blog readers checking in, I wish you a happy new year.  2012 was a great year for me in my triathlon racing, and now that it is over, it is time to plan for a even better 2013.  As of my last blog post, I was still waiting for the results from my MRI.  I met with the doctor this past tuesday to discuss the results.  Our discussion started out with her giving me a funny look, asking me how I had gotten to school, and if I had crutches with me (not the best signs of a healthy leg).  Then she broke the news.  After originally being diagnosed and treated for a tibialis posterior tear (which was taking an unusually long time to get better), the MRI revealed a large stress fracture in the lower part of my left tibia, which was accompanied with a lot of swelling and inflammation of the soft tissue and bone.  This is one of those classic good news bad news situations.  Good news: Your going to get really good at swimming, not to mention water running, and even have time left to catch up on your knitting!
Bad news: Here is a nice set of crutches, I don't want to see you weight bearing or on a bike for at least the next two weeks!
Oddly enough, I was not too upset about the results.  Now, for the first time after my injury, I know exactly what is wrong, and what I can do (or in this case not do) to help it properly heal.
Although it would be nice to set some goals for my racing in the summer of 2013, my first and only goal right now is to get better.  Yes this means my fitness will decrease and my leg will atrophy from the time spent off of it, but in the long run, this is the only way to do it.  It sucks not being able to do stuff now, but it would suck even more not being able to race in the summer or re-injure myself down the road.
But don't think I am going to turn into an unmotivated couch potato.  I will be maintaining my fitness with water running and swimming (all pulling and no push offs) and I am also going to spend more time building core strength.  Biking and running will be incorporated back into the mix only when it is safe to do so, and I will carefully re-introduce them so I don't hurt something else by rushing their return .  As for the extra time off, it will be a good chance to take a chill, have a coffee if you know what I mean... 
Sorry for the lack of pictures on this one, I will try and get some good ones for my next post (I wasn't joking about catching up on my knitting, so look for a picture of my almost completed scarf, or the new sweater project I am contemplating about making).  Hope you other triathletes reading this are staying healthy, and if you do get injured, really take the time to get back to full health.