Toronto Triathlon Festival-Age Group National Championships

Its funny how progress tends to come about.  Getting injured and not running for half a year is not typically viewed as a way to get faster, but oddly enough, I seemed to make it work for me.  This past weekend I competed in the Toronto Triathlon Festival.  I finished second overall and won the 20-24 age group, making me a national champion (feel free to address me as such).  I also managed to throw down a personal best time in the Olympic distance (1:55:48), and had a way better race than two weeks ago in Huronia.

Fantastic picture of the race site

I had been getting in some really good training in the weeks leading up to TTF, so I was feeling pretty optimistic heading into this race.  More than a couple people asked me before the start of the race if I had a certain time I was aiming for or any podium goals.  I pretty much just told them I was going to go fast and see what happens (so in other words, no).  Seems like it went pretty well...

  

Pre-Race
I got a drive down to the race on Sunday morning from my coach Derek, who picked me up at the crack of dawn right at my front door (what a great coach)!  Once at the race site, I did a quick warm up on the bike, and also some stretch cords (since there was no official swim warmup).
It is also worth noting that TTF had some deluxe out-houses (flush capabilities, running water, ect..) which I took advantage of before the race (maybe this is where my entry fee went...)

A very scenic view of the swim course

Swim
The swim started less than a minute after I jumped in, and wow was the water cold.  Even after a few attempts to spread some warmth (you triathletes know what I'm talking about), I was still feeling like my lungs were constricted.

Right before the start (I am on the far right)

The gun went off, and I found my way to the front.  After a few hundred metres, I was still struggling to find my rhythm and I was really not enjoying myself.  The swim continued on, and things were going okay, until one of the members of my group decided to whack me in the head.  I took a quick glance over, and then realized it was Simon Whitfield, so I didn't get too upset.  When I got out of the water, I heard a big round of applause (am I really that good), but figured it must have been for Simon coming out right behind me (but not in front of me).  I was glad when the swim was over.

Bike

I knew I didn't have too much ground to make up on the bike, and quickly moved into first place within the first 5km.  There was a decent headwind heading out on the bike (mixed with some uphill), so I kept cadence high and just spun the legs.  I was accompanied by a couple motor bikes as I led the bike, one of which was taking pictures from the side (only better thing would have been a helecopter...).

Leading the bike (and looking sharp)

The second half of the bike course was downhill with a tailwind, so I decided to increase my pace and go fast (and man was I flying).  I was biking more conservatively than I did in the race two weeks ago (to avoid a crash on the run), but I still managed to have a pretty fast split (56 minutes) and was in the lead off the bike (not an optimistic lead though, because I saw Lionel pretty close behind) .

Coming into T2 in the lead

Run
After a painfully slow 41.5 minute 10km in my last race, I knew this race I wanted to be going faster.  I was able to get into my rhythm early, and was feeling strong with good leg turnover.  I knew Lionel was coming, and sure enough after about 1-2 km, he went by (fast as usual).  The course was pretty flat, with only one real hill, and was mainly concrete and asphalt surface.  I was feeling good at the 5km mark, and got a chance to see if anyone was gaining on me (it was an out and back course).  From what I could see, no one was close (although I knew a few people would be running fast behind me).  Unlike in my last race, this race I opted to race without any technology (my trusty Timex), and just focused on how I felt.  I was still running strong with 1km to go, and I knew I was going to have a safe shot at second.

The home stretch

I finished second overall (I think this is becoming a trend) and had perhaps one of my best races ever.  I felt great, had no issues with my leg, and really enjoyed the race.  And now I get to call myself a national champ...just saying

First 4 across the line: Lionel, Andy, Keith, Paul

The Overall
Overall, I really enjoyed this race (although it was pretty expensive...and no prize for second overall...)!  I had a great group of supporters (see all my supporters under the tab at the top) come and cheer me on, which included my parents (who seemed a bit more interested in me getting them a free burger than me finishing second...), my brother Dan (who is my most medium supporter), my coach Derek, and my friend Raffi.  Also, my friends Chris and Brad from Yorku were also at the race doing the relay, and came over for a picture.

With the Parents,who are truly great supporters (and picture takers)

LtoR:Brad,Chris,Dan,Andy,Derek,Raffi

Simon Whitfield was also walking around at the awards, and he was totally down to earth and happy to take a picture with us.  He was definitely a super nice guy, and it was a pleasure to meet him.  

Paul, Simon, Dan, Andy, Raffi

Finally, I want to note I am not coached by Nigel Gray of NRG (even though I wear his kit).  I got my suit with his logo on it as a gift (at a time when it didn't matter what I wore), and if it ain't broke....  I know it does create a conflict of interest, which is why I am shirtless for most of the pictures (its not to show off), and why I am getting a new kit (which is on its way).

So that's it for the 2013 Toronto Triathlon Festival.  Thanks for reading, hope you enjoyed.  Next on the race lineup is this weekend at the Bala Triathlon (the much hyped retro race).  I have been growing out my moustache for about a month now (so much work, so few results...), and I have some really cool retro pieces of kit.  Stay tuned for a very interesting race report from Bala.

MSC Huronia Olympic Race Report-2'nd Overall

The ontario triathlon season is already well underway for most local triathletes, but for me, it is just beginning.  Due to a severe stress fracture obtained last fall (that took me out of running for 6 months!!), I wanted to build my running back carefully and wait until mid season to start racing.  Run training has been going strong, and my coach Derek and I have been working very well together to get my running where it needs to be.  I had no real expectations heading into this race, and was mainly interested in getting some race experience and seeing how I was feeling.  Turns out I was feeling pretty good as I was able to pull off a second place finish.

Not bad for the first race of the season

I'm sure a few eyebrows were raised when people looked over the results and saw that the second place guy had run a 41 minute 10km (oh, this guys is SLOW...I guess he isn't really a runner).  Well, good thing we're not about those pessimistic attitudes here on this blog, so I'll go through my race and tell you how I though it went (glass half full approach).

SWIM

Since I wasn't running much over the winter, I decided to invest my time into swim training.  Coach Brent and I have spent a lot of time at the pool, slowly but steadily improving my swimming.  After a few open water sessions in the weeks prior to the race, I was feeling pretty good with my swimming fitness.
The start of Saturdays race was one of the smoothest I have had, mainly because I decided to start to the far left of the start line.  Sighting the far buoy proved to be a bit of a challenge, but thanks to Devin Wittig (who unfortunately flatted 5km into the bike), I was able to find a nice landmark to key off of for the start.  Things quickly spread out, and I found myself mixing it up with two other Recharge with milk Development Team members Cody Beals and Angela Quick.  Things continued pretty normally in the swim until the last buoy, where Angela started to go a bit off course, which broke up our pack.  With some open water in front of me, I swam right to the beach and climbed out first!!....oh wait...Ben Sayles is a minute up?...never mind...second (so close to a swim bonus)!!  This was a great swim time for me compared to last year, and I was feeling pretty optimistic heading out on the bike.

Mixing it up on the swim (that is either Cody or I on the left- we have the same wetsuit)

BIKE
After exiting from a decent T1 (1 minute down on Ben Sayles), there was a small but steep hill that needed to be conquered right off the bat.  I had practiced mounting my bike on this section prior to the race, so I got up the hill quickly and soon found my way into the aero position.  I quickly increased my pace on the bike, and was able to catch Ben before the 5km mark.  Now in the lead, I decided to put in a pretty solid effort on the hilly and windy course (I kind of wanted the bike points).  My biking is feeling even stronger than last year, so I was knew I must be putting time on my chasers.  Not much else happened...it was a pretty solitary ride...oh except when I almost hit a car as I was coming in to the finish...but that was about it.

RUN
I was the first into T2, and quickly set off running.  I set what I thought to be a decent pace, but when I saw a 3:48 for the first km, I knew it was going to be a long run.  I had seen 1:06 half marathoner Lionel Sanders coming into T2 maybe 2.5 minutes back of me, but everyone else was quite a ways back.  I continued to run steady, and was eventually passed by Lionel at about the 5km mark (and by passed I mean I was buffeted by his wake...not really, but he was going FAST).  The course was out and back, so at the turn around, I expected to see Cody or even Keith Marchant closing in on me, but to my surprise, there was still a large gap between us.  It finally dawned on me how fast I must have been going on the bike to get such a gap, and opposed to last years race (where I was passed by 2 people in the final km) I saw my possibility of a second place finish.  I just continued the pace I was running, and after a few head checks ("they must have caught up by now..."), I found myself crossing the line second overall.

Andy was HOT

Overall, I felt the race went pretty well.  Second place is certainly nothing to get upset about.  Although  I was aiming for around a 37-38 minute 10km, I can't get too upset with myself for running 41 minutes.  My run training has been really good, and in reality, even if I did achieve my ideal time, I would have just got caught closer to the finish line...   

Top 5 Men and Women Overall (Like my shirt?)

Now its time to re-group and get ready for the National Championships at the Toronto Triathlon Festival.  Looks like it is shaping up to be a really good race (for that price I would hope so), and after my showing in Huronia, I am feeling good and ready to put down a solid time (ideally a better run split).  

Thanks to my great coaches for all their help in getting me to this point, I wouldn't be where I am without them.  A thanks also goes out to Nineteen Wetsuits, who helped me out with the purchase of my super fancy Frequency.  Finally a big thanks to John Salt and the whole Multi Sport team, who, like usual, put on a fantastic event.  

I should probably also note that although I was wearing an NRG jersey, I do not get any coaching from them whatsoever.  It is the only one I currently have, which should hopefully change in the near future.   

DIY's every triathlete should consider - Part 1: DIY bike work stand

Why buy it when you can make it?  In the world of super expensive triathlon gear, sometimes it is best to split from the pack, and make something yourself (especially when you're like me and don't like to give people your money).  Below, I will share with you the first of FIVE of my favourite DIY projects (patents pending...imaginary ones though) that can easily match similar store bought goods, and help you do triathlon on the cheap.  Just a quick word of caution (not the dangerous kind, but more the preparing you for failure kind), not all DIY projects turn out the way you intended, and you may not always find success with your creations (like my two aero bottle setups that broke mid-ride).  Hopefully these simple DIY will be as successful for you as they have been for me.

DIY bike work stand

If you're the kind of person who seriously considers any DIY options, then you will most likely also be the kind of person that does your own bike repairs (even if they are a bit on the hack side).  Although some repairs can be done with the bike leaning against a wall, it is usually a good idea to have the bike off the ground and supported so you can work on it easier.  However, as I found in my search for a good stand, most options will run you $150-$300 bucks (far too much for me to consider reasonable), and many involve clamping to hold the bike steady (do you really want to clamp that carbon frame....?).  My DIY work stand is a very reasonable option, that can be constructed for around $30, and involves no clamping at all.

Materials needed
-1 x 3/4" plywood sheet (3'x3'): if you pay money for this....
-1 x 4' tubing (1"thick): main support structure
-1 x 2' tubing (3/4" thick): beam on which the bike rests
-1 x 1"-3/4" elbow: to make the 90 degree angle and transition to the thinner tubing.
-1 x 1" compatible base mount: How you attach the main support to the plywood base
- Also a few other odds and ends that are optional, but recommended

Instructions (Real DIY'ers can skip this section)

Step 1: Attach the threaded mounting piece to the base of the stand.  I used some bolts I found in the basement to attach this piece, as screws are just not strong enough (they will end up screwing you in the long run...okay no more bad puns).  The heads of the bolts are on the bottom of the base and countersunk to lay flush.  I decided to add in another small wood piece here for reinforcement (also to allow me to use longer bolts).  Again if you pay for this piece of wood...

Just ignore the wheels, they don't really work how I had hoped 

Step 2: Now assemble the main tube with the shorter tube using the 90 degree elbow to complete the main part of the stand (if you can't do this step without issues, I suggest you reconsider this project).  Also note the pieces of foam I have attached to the tubing.  This will help to cushion where your bike will rest and will probably save you some grief (I found it on the side of the road, so don't pay for this either).

Assembled top portion

 Step 3: Now to put the whole thing together, just screw in the already assembled top piece to the base mount.  I would highly recommend greasing this junction, as, like a wetsuit stuck to skin without body glide, it can become very difficult to separate the two after a while.

Yes it really is quite simple

Final notes:  Now hang your bike on the horizontal tube by the seat (like in transition), and enjoy your new stand.  I have used this stand for repairing all of my bikes, from my commuter bike to Franchesca.  I have never had problems with the bike falling off or moving around on me (the front wheel usually rests on the ground to help stabilize), and apart from some rust, this stand is still going strong.  To store the stand, simple disassemble the tubing from the plywood base and lean against a wall (it tends to take up very little space).  As with all DIY's however, there will be some critics (namely my dirt jumping, bike shop mechanic brother who always tells me how hack this stand is).  Funny though how his bike always seem to up there for some repair...

Hey, I though you said you didn't like my stand

Stay tuned for 4 more DIY instalments coming soon

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...