My Experience As A Die-Hard Bicycle Commuter

There are only two seasons in Canada: Winter and July.  With a ton of snow this winter and what seems like an endless cold spell (must be that polar vortex thing), winter seems like it will never end.  Now don't get the idea that I'm complaining (although it is quite understandable that most triathletes dislike winter)...this winter thing is really starting to grow on me.  Maybe it's my inner Canadian talking here, but winter is not all that bad (and if you disagree, I understand if you stop reading here).  Now I can see where triathletes are coming from.  The endless hours on the treadmill or even worse...the bike trainer, can really test ones motivation to train (trust me a couple hours on the trainer in the basement 3-4 times a week all winter gets to you).  So how do I combat this?  I ride outside!!

A typical winter commuting day

As most of you know, I study at York University, which is a convenient 15km or so from my house. Now call me a poor student or a crazy cyclist (don't call me anything else though), but I just can't bring myself to take the bus over my bike.  I have saved literally thousands of dollars by commuting by bike, and even saved time (commuting by bus is about half an hour slower than by bike).  Winter conditions: no problem, just bundle up and you're good right?  Well sort of....Here is my experience as a die hard bicycle commuter.

The Ride

My ride starts north of Toronto in the suburbs of Richmond Hill.  From my house (or rather my parents' house that I still live in), I initially travel along quiet side roads, and then make my way onto main roads with bike lanes (except Steeles, which has no bike lane).
I like to say the ride is about 15 km (in reality it might be a bit less), but I do bike around campus to justify the mileage claim.  My commute time ranges from 30 minutes (late for class, hammering, and getting all the lights) to as long as 55 minutes (riding home late at night with a headwind in the winter).
I ride to York 5 times a week, often in the early morning (for 6am swim practice).  My rides home are usually in the dark, although I am starting to get some light on the return trips.

The Bike

I really like my commuter bike.  It's not new or fancy, and is in fact quite heavy (probably 35 lb range). The bike used to be my grandfathers, and it has lasted me quite well. I have had to replace the usual parts because of wear, and had to add a few things like fenders (this has been a lifesaver for winter riding), and new lights (the vintage light that it used to have just wasn't cutting it).  I have kept my regular road tires on the bike, as they don't seem to make grippy 27' tires.  This hasn't proved to be a problem yet...

The Gear

The trick I have found to staying warm in cold temperatures is to layer correctly.  My go to items are my Nike Vapor Flash jacket (great visibility for morning/evening commutes), my Icebreaker Sierra hoodie (super warm), my Sugoi waterproof pants, my Icebreaker balaclava, and my Bontrager waterproof booties (that fit over my running shoes).  I also have a variety of Icebreaker base layers to adjust with depending on the conditions.  Most days I can wear sunglasses, but on a couple of those -40C days, I found ski goggles were the only thing I could wear.

The Workout

The majority of my riding this winter has come from commuting to school.  In a typical week, I am outside riding for approximately 7.5 hours, and am really only putting in 2 hard indoor sessions on the rollers (sometimes a third).  This formula seems to be working well for my riding, as I am riding pretty strong on my hard sessions and feeling good.   

The real workout with outdoor commuting seems to be more of a mental challenge.  My commutes are often early morning (like 5am) or in the evening (after a long day at school and other training), and there are days when I really don't want to be riding my bike.  Other days,  conditions will be poor, with temperatures like -40 C or a freezing 50 km/h headwind that can really have me questioning why I am out there freezing my face off.  When this starts to happen, I just tell myself that however hard this feels, it will just make summer races feel all the easier (which I can definitely see being true).       

The Conclusion

When I tell most people I ride my bike all winter, I usually get a blank stare, and a comment like "It's too cold out to be riding your bike" (a lady told me this the other day, and then promptly went out the door to smoke a cigarette in her hoodie).  In all truth, it probably is too cold on some days, or too snowy to be out riding.  But for the majority of the winter season, the roads are relatively clear, and all that is required is that you dress for the weather.  I don't take any risks when out riding, and I have found the roads the be relatively safe (with drivers respecting me on the road) .  I have taken the occasional drive or bus ride to school (you could probably count those on one hand though), and probably another couple days where I should have not been out riding my bike.  Overall though, it has been great to be outdoors for so much of the winter, although I too am eager for spring.  

Final Tri's of 2013: Wasaga and Lakeside

I feel really encouraged after having some great races this year, and I am looking foreword to some new and exciting challenges next year.  After 6 months off running from an injury last fall, I was able to build back this past spring, and hit some personal best times this year (yay Andy)!  I also won the 20-24 AG in the National AG Championships, and racked up some serious points in the MSC overall standings (I'm in the $$)!  I got some new and awesome sponsors, and also got some great direction from my fantastic coaches (you guys all rock)!
Ok, so it was a good year...well except for those last 2 weeks..those were kind of rough.  I was really hoping to walk away with a win this year, and I really felt it could happen in either Wasaga or Lakeside.  Things were really looking good, but then it hit...with only 2 weeks left in the season!  My stomach rebelled, I lost my appetite, weight dropped, and my energy levels crashed (a bad combination for peak performance).  I still decided to race, but I knew what it would be.  I still tried hard though...here's some more details.  

Wasaga Beach 
I was really hoping to get my first overall win for 2013 in Wasaga, but after a couple days of feeling sick and dropping weight, I was starting to feel the energy levels diminish.  Unfortunately, I didn't get the win...but there are a lot of redeeming factors about this race.

I still finished second (third was a very close reality) with the top swim and bike splits, and it wasn't raining (unlike last year's monsoon)!  I had a good swim, in which I led  out of the water and secured the swim bonus points.  I also led off the bike, but my legs were not their usual selves, and I was not able to get much of a lead heading into the run.  I was passed by Alex VanderLinden at about 5km into the run, and also saw another runner (Mikael Staer Nathan) closing in.  I kept running hard (I did hit a season best run split), and just finished second behind Alex.  Another second place, but still a decent race considering...

Extra points here I come!

  Wasaga was also a big day for my Dad (this is your moment of glory pops), who built up over the past 5 months to race the Olympic distance triathlon.  My dad was not coming into this race with a lot of experience (he likes to tell me he is not a runner...I just tell him to stop limiting himself...) and this was his first ever race!  He did a great job and finished under his predicted finishing time (whoever was coaching this guy must have been doing a pretty good job...).  Congratulations!

Lakeside 
After Wasaga is when my condition began to go downhill.  Abdominal pain and gastric discomfort began to become more persistent, and I was losing energy and weight at an alarming rate.  We tried all of the natural remedies, but nothing was working.  On the monday, my mom insisted I go to the hospital, where the end result was them uhh...taking a stool sample (ya..kinda gross).  I could do nothing but wait for the results.  It wasn't until the night before the race when they finally got the results of the test, and here's what they found:  

We finally apprehended the culprit...Giardia (gasp)

I debated if I still wanted to go through with the race (I knew I wouldn't be close to 100%), but ultimately I decided that I would go for it (it was the last race of the season after all).  We were already in the area anyway since my super awesome amazing brother Daniel had just raced in his first Kids of Steel Triathlon (way to go Dan)!  His gutsy performance and relentless encouragement only added to my desire to race.  We stayed over in a small hotel in Woodstock the night before and were surprised to find they had an awesome water slide (which made for the best pre-race ever)!  So after some fun, it was time to sleep, and then head to the race.

My race started out with a pretty decent swim.  I saw one mystery super swimmer waaaay out in front, and figured I would be better to sit in then to chase.  I swam with (and by "with" I mean behind) Angela Quick, and finished the swim with a pretty solid time.  Cody Beals was ahead after the swim, but I caught up on the bike after he took a wrong turn.  I was biking pretty well until about half way through, when things started to go downhill.  As I started to fade, Cody passed me back, and I knew he was making a move to try and get the fastest bike split (which would give him another 10 bonus points).  I put my remaining energy into staying with him on the bike and was just able to edge him out in the overall bike times.  I wasn't feeling too hot when I rolled into T2, and lets just say that feeling didn't improve.

Keep going Andy!

There was no way I was catching Cody, but there was also no way I was going to drop out of the race.  I just kept my legs moving, and put in what was left (not much at this point).  Luckily, no one was even close to Cody and I after the bike, so I still finished second (6'th second place of the year).

Way to stick it out!  (Not sure why I'm listed as a pro)

So that is it for the 2013 triathlon season.  Another big thank you to my amazing Sponsors (Multisport Canada, eLoad, and Nineteen wetsuits) and coaches (Brent and Derek).  And thank you to all my blog readers (especially those who made it this far)!  I would encourage you to continue to check in through the fall and winter months for some updates on some off season run and swim races.  Also, if you are in the mood for a bit more reading, you can also check out the new "about me" section on the tab above.

Onward and upward to 2014!

Andrew

MSC Bracebridge Post Race Report-2'nd Overall, 1:56:01

It was time to get back to some serious racing this past weekend at the MSC Bracebridge Olympic distance Triathlon.  After breaking out a retro speedo two weeks ago for the Bala retro race, I was happy to be back in my wetsuit and regular race attire (although the speedo was quite liberating...).  Going into the race, I was feeling strong (I am a national champion after all), and I was really hoping for a good fast race with the possibility of getting my first overall win for the season (this 2'nd place thing is getting a bit repetitive...).  Well, despite a solid effort (and even a swim PB), I walked away with another second place, this time to the speedy Cody Beals (perhaps we could call him my arch rival...perhaps...).   

Top 5 Overall

But to be honest, another second place doesn't sit too negatively with me.  This is partly due to the fact that I like to be optimistic (a pessimist might say I was the first loser...), but is also due to the fact that this was NOT a slow race!  Lets break it down and see how it went.

Swim

I have always managed to have a good swim in Bracebridge in my three years doing the race, and this year was no exception.  With the water as smooth as glass, and a course that is outlined by the shore, a fast time was just asking to be had.  

Yes folks, that is one fine looking Nineteen Frequency

This event has the unique feature of a time trial start, which means it is everyone for themselves (no packs, and no real drafting).  I knew the course, and was feeling good in the water, so I knew I was going to have a fast swim.  How fast of a swim I actually had however, still surprised me, as I was just able to duck under the 19 minute mark and finish with a big PB of 18:59 for the 1500m (2 seconds off the best swim of the day)!  Can't complain about that...

Bike

With only Cody and Mike Greenberg ahead of me (due to the time trial start), I got to do some chasing on the bike before I caught up and passed both of them at maybe 7.5-10km into the bike.  Now in the lead position, I was able to get into a good rhythm and start putting some distance between me and my chasers.  I don't have much to report in the way of watts, speed, or other such numerical statistics (No computer for me), but I can tell you I was going pretty quick, rounding out the 40km in a solid 58 minutes and change.  Now, I did have a bit of a scare on the bike when what looked like a Pitbull ran into the middle of the road without a leash or owner in sight.  Luckily, there was no issue with the doggie, and I went by without an issue (he was probably realized how fast I was going).    

Heading into T2, and looking flashy with my new eLoad kit

Run

So, just like last years race, it was me in the lead with Cody chasing (except this year I had a time buffer due to the TT start).  I went out strong, and was able to settle into a good pace.  Just after the 5km turn around, Cody caught up, and put distance between us.  I knew I had the buffer to work with, so I tried my best to banish any negative thoughts that surfaced as I watched him gradually pull ahead.  I ran hard (and was happy with my effort) but in the end it was just shy of a first place, and I had to settle for another second place finish.

Crossing the line 

Post Race
Like I mentioned in the beginning, this was not a slow or easy race.  The pace for the swim was really cooking, and the bike had its fair share of hills.  Although the run was relatively flat, both of the previous efforts made for a tough run to finish off the race.  Second place is nothing to be ashamed of here.

Top 5 Overall M/F (showing off my MSC/eLoad gear)

  

I was really happy with my time.  My overall time for this years race was far superior to my last years time (and was even much faster than Cody's time from last year), so I know I put in a good effort and raced well (and am making progress).

And to top off a good day at the races, my family and I headed down the road to Santa's Village for some go-carting before the drive home (maybe a new tradition in Bracebridge...).    

Getting ready to rip it up

Concluding Remarks

A big thanks goes out to all the people who have helped me get to where I am.  Both my coaches Brent and Derek have been amazing teachers, knowledgable guides, and have really help me to learn and improve.  New support has also come with a sponsorship from eLoad, who have given me backing and supplied me with some fantastic sport nutrition to train and race with (and also a fancy new kit).  A big thanks also goes to Multisport Canada for putting on another great race, and for the opportunity to race as a member of the MSC Development Team.  Thanks is also extended to Nineteen Wetsuits, who helped me with the purchase of my frequency (which has been a fantastic suit for me).   

And lets not forget my amazing family, who woke up super early to come and watch me race (and take some great pictures).  Both my Mom and Dad are big supporters, and my brother Dan (who you should watch for in a few years)...well...we call him my most medium supporter...

Thats all for now everyone.  Look for me at both the Wasaga and Lakeside Olympic distance tri's in just under a months time.  An appearance at the Provincial Time Trial may also be a possibility.  

Thanks for reading

Bala Falls Retro Race-Post Race Report

Triathlon racing is one tough sport.  Us triathletes are super disciplined and focused individuals, and racing really brings out our strong competitive nature.  This was especially true for me in the Toronto Triathlon Festival a couple of weeks ago  (full report available here), where I was totally in my zone and focused on the race (sorry to all of those people cheering me on who I completely ignored...I used to hate when triathletes did that to me, but now I understand).  This is just the way things are for competitive racing, but is it truly the way to enjoy triathlon?
This past weekend, I decided it was time to inject  bit of fun into my race season with the Bala retro triathlon.  I had been thinking about this event for quite a while, and I knew I really wanted to give the retro triathlon thing a go.  This past weekend was the cumulation of many months of preparation, and it was finally time to showcase my collection of retro gear (mainly from value village and Running Free) and to have some fun!

The evening before the race, I was able to stay over with some very hospitable friends at their cottage (which was like 2 minutes from the race site), which made race morning a lot easier, and was very much appreciated.

Me with my gracious hosts, the Chisholm family

Swim

So here's where the fun begins.  When you really get down to it, there is only one thing to wear for the swim in a retro triathlon.  That would be the good old speedo folks.  Nothing like a tiny, black, European cut speedo to showcase that authentic retro look (and mine also had a chamois).  In the spirit of the race, I didn't even bring my wetsuit along, since it would take away from my retro look (water temperatures looked to be almost at the point of having a non-wetsuit race anyway...).  Turns out it decided to pour rain the night before the race, and the water temperature dropped a good 3 degrees Celsius, which made for a very cold swim (Seriously, I was freezing...and the only one without a wetsuit).

Just making sure my suit is still attached....

Bike

After a quick transition, it was onto the bike in full retro style.  My "speedo" was actually an authentic retro triathlon bottom, so it did have a chamois in it (which made for marginal comfort gains).  I also put on my retro sunglasses ($5 at Value Village) to complete my look.  I did opt to use my regular race bike for this years retro race, as my plans to get a vintage road bike were not able to come together.

leaving transition and looking good

I moved into the lead on the bike, and put in a decent TT effort for the 30km out and back course. Riding in the speedo was surprisingly comfortable, and even quite liberating (maybe a bit too liberating when I had to stand...).  

Rolling into T2 and getting ready to change into my run gear

Run

After a solid swim and bike in the speedo, it was time to showcase some more retro gear on the run.  I tried to change as efficiently as possible, but to be honest, this was not designed to be an ultra fast transition.  I quickly put on my vintage Running Free singlet and vintage Adidas shorts (Value Village), and topped off my outfit with a zebra strip hat (some have called this a pimp hat), which was from salvation army.  I decided to run in some neon nike shoes (which I use as regular trainers) opposed to my regular racing flats (which are blue, and not retro).

Running out of T2

   

Another shot of my run outfit

I just ran at a steady effort and tried to make sure my hat would stay on (which it actually did quite well).  I held the lead of the race until the closing km's, where I was passed by a speedy Chris Balestrini.  He put a bit of a gap on me, and ended up winning by 15 seconds (pretty solid racing by this guy). 

Taking a pose post race (one of many)

Post Race

Now here was the part of the event I was really looking foreword to; the judging of the retro outfits.  The best men's and women's outfits were walking away with a fancy Timex GPS watch (where the winner of the race only gets a handshake), so I was obviously exited at the chance for free gear (I definitely get this from my Dad).  The winner was determined by crowd applause, and as it turned out there was only three of us competing for the prize (I have to win now)!  I went up there, and put it all out there, willing the crowd to cheer for my outfit.  After a mediocre applause for my retro speedo look (I think there was some enthusiasm lacking), the guy beside me got a greater applause for his tie dye T-shirt (he must have paid some people off).  So for all my effort, I again walk away with a second place.  Allison (with her retro RNH suit) actually won the most retro outfit for the women, so a congratulations goes out to her.    

I am definitely the most retro, but the guy in the middle got the watch 

I was actually pretty disappointed about not winning the retro competition (much more disappointed than not winning the race), as I really did put in a lot of effort and planning into my look (and even lost the race because of my dedication to the retro look).  Luckily though, I didn't spend too long lingering on what could have been (only the whole ride home and the rest of the day) so I was able to get over it and start thinking about next year.

General Comments:

I was surprised at how few people actually got into the retro spirit, with only three guys and maybe 7 girls.  I was really hoping more people would go old school, and bring out some super cool vintage triathlon gear.  Even though I didn't win the race or the retro competition, I'm hoping my commitment to the retro look opened up some other triathletes to trying a race in something wacky and retro.

All the retro racers (like I said, not too many)

Maybe to grow the retro race, there could be a bit more of an incentive to coming out as a retro racer, like a discounted race fee or a special wave.  What might really be cool is if the race was made mandatory for all the members of the Multisport development team, and retro gear (including bikes) was also made mandatory (just a thought...).  Regardless, I am already making plans for next years retro race, in which I will be sure to top this years effort.

Thanks for having a read, and I hope you enjoyed the pictures (courtesy of Shaun Chisholm).  A big thanks also goes out to Multisport Canada for a putting on a fantastic race, and for hosting such a cool event.  The next race on the calendar is in Bracebridge for the olympic distance tri.  No crazy outfits are currently in the works, although a speedo would be ideal for a non wetsuit swim...

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