Half Ironman Muskoka 70.3, Sept 9, 2012

How is it possible that I lived 20+ years in Montreal and never made a short trip west to visit the glorious lakes within the District of Muskoka, the heart of the Canadian Shield and a playground in both the summer and winter months? I guess the real answer is that our family spent vacation time and weekends in the Quebec Laurentians or Florida, both places satisfying our ski and golf desires.

After 3 consecutive years of signing up for the Muskoka Half Ironman but never making it there (for very legitimate reasons), this year was it. I finally made it to the resort town and the start line.

Travel.

Between work and racing, it would be fair to say that I travel a fair amount. I have therefore learned the ins and outs of early check-in, upgrading to an exit row, pre-paying for my excess baggage (I'm over it now and just pay the bike box fee), preparing for optimum in-flight hydration and planning for just the right amount of reading material to make a five hour flight feel like two. My goal is to minimize the stress of travel and feel as fresh as possible when the plane lands. In reality, this pseudo "low stress travel" routine works only so well since by the time I have packed and commuted to the airport with a ridiculously cumbersome bike box, wheel bag, suitcase, aero helmet, laptop, Ipad, nutrition supplements, massage tools and compression socks, I am not only ready for a nap but have also acknowledged a million glares and responded to numerous questions pertaining to what is in "that" thing or "you're a wide load." I have also gotten into a silly habit of making eye contact with the baggage handler as I watch my bike box slide away on the belt to remind him that it is fragile material in that box..."will it be handled with care?" "Ma'am, we handle all baggage with kid gloves." Yeah, sure. Once my bags are checked I usually switch in to surrender mode and focus on the controllable aspects of my trip ahead like staying hydration and entertainment.

Being a Nexus member has significantly reduced the wait time through security with the exception of scanning my spare wheel which slows the process down a bit. Vanity is far from a priority when I travel. I may be wearing lip gloss but it clashes with my "easy to slip on" runners, lululemon pants and plain Jane Timex watch while void of any jewelry and utilitarian carry on bag that holds as many travel tools as possible. I always recall lessons learned from the movie Up In Air with George Clooney. His traveling scenes really helped me become a proficient traveler...avoid line ups with kids, old people or vacationers. His theories work a better part of the time.

Flight.
If I sat next to me on a plane I can guarantee even I would find myself entertaining. Here's how it goes....

Once seated with extra leg room on the aisle for quick access to the lavatory, I start my "routine." Be it pulling on my compression socks, lodging my massage ball under my tight hamstring, snacking on my home-made veggies, drinking my whole-food protein shake, reading a book before starting on the movie I uploaded on my Ipad or doing some work on my laptop, I am clearly preparing to take the next five hours in action. The boredom on this flight will not take me down. I sometimes order the carrot sticks or apple slices and maybe a glass of half juice half water no ice. I visit the washroom a number of times as an excuse to stretch my legs and get some circulation going. Only in very rare circumstances do I allow more than social graces to strike up between myself and my seat mates. In all honestly, I am a flying comedy show.

As luck would have it, my Toronto bound flight had me sitting next to a young guy dressed in corduroy jeans, work boots, a worn t-shirt and baseball cap. Let's call him "Boots". Thinking back, I don't even think Boots had a bag. I know he had a wallet that was molded to his butt because he needed to access it to pay for his red wine. He greeted me as soon as I sat down to which I replied "hello." This would not be a trip I was going to chit chat on for 4.5 hours. I had things to do (like watch the third episode of Homeland). He thankfully managed to strike up a conversation with "Window Guy" which relieved me of serious pressure. Since Boots had no book, no magazine, no ear phones and no interest in external entertainment, my "routine" filled this role for him nicely. He was thoroughly enjoying watching me getting comfortable and wiggle around on my massage tools. He didn't hide the fact that he was observing me but I am more than confident that I did a fantastic job of ignoring him. While he ordered three bottles of red wine, I sipped on a Vega Chocolate smoothie. He must have been concerned about my comfort because he offered to turn off my air after witnessing me pull on my compression socks (thinking I was cold instead of trying to avoid the horrific pooling in my ankles). He peered into my Tupperware container to see what I was eating and had the audacity to nudge me while fully engaged in the character development of Homeland's Season Finale to ask me how long the flight was. How could one not know a flight from Vancouver to Toronto would be long enough to warrant bringing at least a magazine on board?

Boots impressed me. He literally sat there for five long hours staring at the back of the seat in front of him (between watching my narcissistic behaviors) with only his thoughts and a few bottles of red wine. He didn't nap, he didn't flip through the Enroute Magazine and he didn't even get up to take a wiz. As we disembarked, Boots walked off with only his sweatshirt and chain linked wallet in the back pocket of his corduroy's. As we made our way up the gang plank, he said "well, you taught me a lot. Next flight I'll bring tight socks for circulation, protein shakes for nutrition, a baseball to roll on, a plethora of magazines and earphones." And I said, "Next flight I'll be drinking red wine." He thought that was pretty funny.

Since arriving close to 8p.m. EST (Thursday), I decided to spend the night in Toronto and drive to Huntsville in the morning (Friday). The weather had cooled considerably after what has been one of the hottest summers in history. The radio was forecasting showers for Saturday but clearing for Sunday with cooler than normal conditions. I tuned out all weather reports sensing that the weekend would be as gorgeous and hot as it had been all summer. How wrong I was.

After a fairly uneventful two hour drive to Huntsville, I pulled into my home for the next three nights, Canada's Best Motel. It wasn't glamorous but it would do. All the rooms were ground level which makes unpacking a bike and associated gear much easier. Some people like the penthouse, I like garden-level close to an exit. Elevators are not even in my vocabulary and stairs are a nightmare. Again, all in the name of minimizing travel stress.

Since I had no training to do on Friday, there was ample time to drive the bike course and visit the race expo at Deerhurst Resort on Peninsula Lake. By this time, I was craving a bit of company and conversation. So much so I started to rack up some cell phone minutes and spent far too much time at the expo chatting to the vendors and race mechanics. Everyone suggested driving the bike course since it was touted as hilly and technical. I normally opt not to drive race courses anymore in favor of more rest time outside of a car. In this case, I turned up the radio and navigated the 94 kilometers looping the Lake of Bays and winding through Dwight, Dorset and Baysville. Lake after lake after beautiful view after hill after turn after hill after turn sums up the landscape and geography. It was a glorious route and certain not to be a fast.

After a solid five hours of driving in one day, I found a really nifty farmers market called Father's Daughters Market. Besides homegrown vegetables and organic grain fed chicken, I found a delectable homemade chutney called Beet & Cream Cheese. I am not sure what made it so good but I polished off three containers of it during my entire stay in Huntsville.

Saturday morning was as the weather man predicted. I drew open my burgundy-mustard-olive colored curtains to a wet, soggy and dark morning. Sheets of rain were pummeling the parking lot. Plan B was formulating in my mind since the rain had no plans of letting up.

I made my way to Huntsville's Summit Gym in hopes of finding a spin bike and a treadmill. Success. While riding on the spin bike, I was lucky enough to be joined by another racer with the same idea. We struck up conversation and turns out he was the owner of Summit and the Director of Water Sports at Deerhurst. Fun job! Mark was his name. Mark helped me locate a safe bay to swim in as well as share some "locals" tips of the Muskoka race course. I love insider knowledge...makes me feel I have a little something special in my toolkit.

The rain never let up. My only option was to let go of what was clearly uncontrollable. One major stressor for me was the parking logistics on race morning. Due to the location of the transition (Deerhurst Parking Lot), no cars were able to park on the resort. All racers, spectators, volunteers and anyone else breathing were to park a few miles away and shuttle in. As elevators and stairs are not my friends, shuttles are worse. I do everything in my power to avoid shuttles at races. I can't explain it, I just have a thing about avoiding shuttles. Maybe I fear the bus will breakdown or I won't get an exit row or aisle seat. Whatever the reason, I'd rather beg borrow and steal my way to transition than load a shuttle bus. At Timberman 70.3, we found a local resident willing to sell us a patch of his beautifully mowed lawn for race day parking at a very reasonable price tag of $20. We were 100 meters from transition and felt like we won the lottery.

I knew the 18th fairway of the Deerhurst Golf Resort was not a parking option so I arrived unnecessarily early (before they closed the roads to traffic) and parked at a Pub one kilometer away from transition. Despite having a heavy pack, bike pump, wetsuit and water bottles, I was thrilled with such rockstar parking. Easy in and easy out. Turns out, I started a trend as many others followed my lead (or maybe they had the idea in the first place ...)


Race Morning & Swim.
It was a cool 8 degrees on race morning. It took a full 20 minutes of jogging, arm circles and dynamic stretching to warm up my core and even consider changing from my fleece to my wetsuit. The skies were clear, the transition was calm, and all the athletes were putting on their game faces. With only a few minutes before the start, I found some internal quietness and was quite ready to get the show started. Fog hovered over the lake refusing to burn off before the unusually late 8:00 a.m. start time. Racers were wading into the lake by the hundreds. The anthem was sung, the was gun fired and our wave was off as was I but on no one's feet. "What were you thinking CF? Starting behind Chris Legh? He'd swim a solid 7 minutes faster than you on a bad day." Despite feeling fantastically hydrodynamic in the water, my positioning was less than desirable. I found myself smack between the front group and second pack, alone and a bit frustrated that I was not making up any ground to the swimmers ahead and likely working a bit harder than necessary to keep my pace. I suffered in silence making my way as fast as possible around the buoys. The exit was tricky to spot with the sun beaming straight into our line of sighting. To spectators, swimmers must look pretty drunk, fishtailing all over the place before finally crawling up to shore. A drunken sensation rang true as I finally exited the warm waters of Peninsula Lake.

Swim to bike transition is a burner. The course goes straight uphill for 300 meters (10% grade) before weaving through the bike racks in hopes of locating your own two wheeler. My only saving grace was hearing Tara Norton, her husband Bruce and their new baby Maya cheering on my uphill battle. It was heartbreaking to wait another 4+hours before I could finally meet little Maya and hug Tara and Bruce.

Bike.

I decided to dress for Everest in anticipation of the cool ride ahead and prevent any hypothermia disasters reminiscent of Lake Stevens 70.3 not so long ago. While pleased with my decision to layer up, it takes a few extra minutes to yank clothing over wet skin. The volunteers and spectators were surely thinking "this girl is moving in slow motion while her competitors are riding away." My thoughts: "Ya, but they will freeze their butts off while I'll be toasty warm."

The ride did not disappoint with difficulty and scenery. The pro field was well ahead of all the age group competitors so we never really saw anyone until the tail end of the bike. I gave my best effort at being comfortable being uncomfortable. From what I recall my mind was focused only on the task at hand although I am sure I considered a nap or a warm bath at some point. As we entered the last town and final aid station, I was ready to disrobe. This was no small feat since I had no plans of stopping. Thanks to persistence and a large dose of precariousness, I unzipped and single armed my way out of my jersey tossing it to the side amongst water bottles and Gu wrappers. Maybe one of the volunteers picked it up and is making of use of it. It was a great jersey and I hope it finds a good home.

By the time the final 15k came along, I was good and ready to dismount my bike. The ride really had no momentum, no extended downhill, no straightaway to make up ground. It was just a heck of a lot of short and steep hills with one final kicker that generously loads the legs before rolling up to the orange tape and word "DISMOUNT" (and fantastic spectators and volunteers). Thanks to a few volunteers paying attention, I was informed of my position as 5th Pro coming into T2. If I held this position, I was on the podium and in the money...but let's not focus on the outcome just yet...

Run.

The sun was finally heating up the air temperature to double digits so no parka or wool mitts required for part three of this race. Drat, those first few running steps feel like crap. At least my arms didn't fill with lactic acid as they did at Timberman. I hear you thinking, ARMS?! Despite the fact that 90% of triathlon is using our legs, my arms tend to fill up with lactic acid the first few steps of the transition run. Maybe from all the waving I do along the route...

Within the first kilometer of the run, I could check on my truck. Safe, still there. My mind could rest now and focus on foot turn over and a steady, strong, rhythmical pace. With no surprise, my bladder was at least 3/4 full and the major debate was whether I should stop to relieve myself or keep going in hopes I can empty as I run or hold on till the end. Since the female pro field was fairly close and I would have a lot of explaining to do if I gave up a spot due to a :20 second pee break, I held it.

If the bike was hilly, the run was mountainous save for a false flat section on the highway after leaving the Deerhurst grounds and before turning right into a subdivision. After 3 kilometers, I found my groove and almost felt like I had a few gears to play with. Up and down, turn and weave was how the run went. At the 10k mark, we U-turned to retrace our steps for 2 kilometers before the course led us onto the Fairy Bay Trail (a paved, meandering, rolling, uneven path). My body started to fatigue considerably in this section of the race (16-19 kilometer). The little muscles in my calves started to scream, my lungs were burning and my neck was tired of holding my head up. Even my cheeks and jaw were getting sore. Maybe a few calories would help? Maybe relaxing my shoulders would ease the pain? Maybe recruiting more gluts would do the trick? Every little bit did help by only the slightest of a small margin.

The few guys I was running with were well off the back by this stage and I was left with the sound of my breathing and fluctuating thought patterns. Still in 5th place with no major threats closing in, it was just a matter of maintaining forward movement. Back onto the Deerhurst grounds and facing the last 2 kilometers was sheer agony. The course drops us down into a valley before sending us straight back up to the finish line. On any given day I would have been dancing up the hill on my forefoot and pumping my arms. I did pump my arms but needed my entire foot plant and a very slow turnover to ensure I made it to the top. At the 20km mark, I checked in with my truck...okay, still there. The crowds were getting thicker and louder as was the feeling of satisfaction and possibility that a finish line exists. As many races do, the final 200 meters wrapped us around the transition zone allowing everyone to cheer the racers into the finish line chute. At the time it feels like an unnecessary addition prolonging the pain. Either way, we all need to cover 21.1 kilometers no matter what the course configuration.

Delighted to have maintained the 5th spot on the podium, it took me a few minutes to integrate my race execution and revel in a job well done. I am far from satisfied with 5th place knowing that as I build more strength and power there lives an even better performance within me. In the grand scheme of things, it was thrilling to deliver what I did on the day.

I could finally address my now full bladder and find Tara, Bruce and Maya for an overdue hug and visit. The only issue with spending time with Tara at a race in Ontario is that she is like the town Mayor. Everyone knows her and wants a little piece of her. A conversation with Tara was worse than the bike course....no momentum. Thankfully, we made a dinner date for Monday at her house in Toronto where we could visit uninterrupted.

Bruce, Tara Norton and Maya cheering us on!

Muskoka is a place and race I will continue to return to. The experience exceeded my expectations and was another reminder why the sport of triathlon brings so much richness and adventure to my life.

To come full circle, I must share that my return travel routines tend not to deviate too much from my outbound travel routines. And clearly the universe was sending me a message since my seat mate was yet another inexperienced traveler. Much like Boots, this gentleman (let's call him "Newbie") introduced himself and was craving social interaction. Newbie was quick to inform me that this was his first flight ever (and he was well into his 50's). He said, "I normally drive to Vancouver." With a stunned look on my face, I replied, "You'll notice this is a much faster option." He too flailed away at trying to get my attention, interrupt my movie watching, ask about my compression socks and sneak a carrot stick but I would have none of it and nestled into my entertainment and comfort zone. He was left with staring at the back of the seat or out the window for yet another five hour flight. If guys like Boots and Newbie can sit un-entertained for this long, makes me think they would be great endurance athletes going strong for the long haul. Maybe I'll experiment with traveling sans stimulus on my next flight. Or not.

Thanks for reading, if you made it this far. I played a bit more - mocking myself and the adventure. Jesse Thomas has a wonderfully entertaining blog on his life as a professional triathlete and inspired this cavalier entry. www.leapdaysports.com

Christine

Vancouver Olympic Triathlon, September 3rd

Rockstar Jeff O'Connell (5th overall) & I (1st female & 6th overall) with our medals.

www.multisportcanada.com

Huge thanks to Vivian Thom, Molly Evanshen, Ashley Holden, Jamie & Sharon & Riley & Blake Armstrong, Jasper Blake (B78 Coaching), Specialized, Udo's Oil, Dizzy Cycles, New Balance and Blue Seventy for all the cheers and support.

So fun to sleep in our own bed before a fantastic race in Stanley Park and race with all the Vancouver based triathletes. A rare treat.

Do YOUR Best

On Sunday, August 19th, I had the opportunity and privilege to start Ironman Timberman 70.3 in Gilford, New Hampshire. 2500+ athletes plunged into the warm waters of the glorious Lake Winnipesaukee some 8 minutes after the men's and women's pro waves. Sunshine and near perfect race conditions made the day that much more pleasing for its participants and spectators alike.

Timberman had been on my radar for a few years after hearing how well organized it was coupled with the idyllic setting of Gilford. Its location was also a smooth four hour drive south from my hometown of Montreal so my travels allowed me to visit family and to a race. My mom joined me for the weekend so, for consistency, we made it an adventure  including a post-race hike up Belknap Mountain followed by burgers and watermelon sangria at the much touted Patrick's Pub.

After building up some fitness this past year, a few fun victories at the "Lifesport" Victoria (June) and Vancouver (July) Triathlons as well as a mediocre performance at Lake Stevens 70.3 in mid-July, my engine was idling for a satisfying effort at Timberman. Mentally there was very little that could happen to rattle my cage. I had a sense of confidence in my willingness to endure some serious discomfort. Relatively speaking, racing entails some suffering while facing that sensation with eyes wide open. No matter who you are accepting this discomfort goes with the decision when you sign up for a race if part of your M.O. is to break through the barriers and enter a zone you didn't know existed.

Truth be told, when the gun goes off and I often hear myself saying "is this how awful it is supposed to feel?" or maybe "damn, this hurts" and quite typically "I gotta slow down." Now, I'd like to report that my stronger voice always speaks up and dampens these weak thoughts however that would be a lie. Nonetheless, as I gain more experience, my stronger voice, the confident one, the one that invites pain in, the one that believes anything is possible, the one that supports my every dream and the ones that knows much more than I even fathom, gains more air space and speaks louder with each and every challenge. It says "you got this" or "dig deep, the strength is there" or "do YOUR best, that's all you need to do." When I listen attentively  to these grounding words all the tension, anxiety and uncertainty melt away. Focus takes over and determination leads me through a journey, unique every time. Of course, these voices ebb and flow but as time goes on the peaks become far more prominent than the valleys.

I could sit here and recount my every stroke and stride of Timberman but oh how boring. If you were hoping to participate in this race I can offer that the venue is stupendous. Consider getting a quaint motel or bungalow on the lake, park near the start on some one's lawn for twenty bucks to avoid the morning shuttle from Gunstock Resort and plan for tons of spectator support, amazing volunteers and home-made ice cream at the finish. The swim start requires some dolphin diving, the bike course has some decent climbs and the run feels like a route you'd choose for a long Sunday jaunt along a shore (apparently Mitt Romney lives close to the run route). The run is two loops, out and back, offering spectators and athletes multiple viewing opportunities.

So instead of telling you how awesome, sometimes ironic and momentarily devastating my race was, I'd rather share how I composed myself the morning of the race. These thoughts were largely inspired by reading some of the Ironman New York recaps (weekend before) along with a plethora of other influences I have witnessed over the course of the past few...years.

Admittedly, I have also been reading The Hunger Games trilogy (to avoid reading the Fifty Shades trilogy) and while the plot is unforgiving, the protagonist, Katniss, is a survivor. Her character is creative, skilled, confident, resourceful and extremely passionate. Her aptitude to survive and fight came to mind a few times during the day.

But I digress.

Here are my work in progress thoughts that keep me grounded, focused, calm, motivated and encouraged:

big day ahead. respect it.

do my best as i define that to be.

unleash my best effort.

trust. savour. thrive.

nerves are energy.

nothing to prove.

go beyond.

test my own fitness.

give my best effort every second.

And so, these thoughts led me to 5th place female pro and a PB at this distance. It also led me through a remarkable journey that I shared with my mom and many others that have been a part of my efforts. In the big picture, one race day is only a small stepping stone yet pivotal in that I can refer to it again in the future.

A special call out to Jeff O'Connell that has been a steadfast training partner for years. Of late we have completed a few quality sessions together in the pool, on the road and through the trails. These sessions came to mind not just a few times during the race. Gratitude to the Velvet Hammer is an understatement.

Next up, Vancouver Triathlon on September 3rd followed by Ironman Muskoka 70.3 on September 9th.

Send me your inspiration so I can share with others. Do YOUR Best.

Come On, Let's Talk About Me

Scott Tinley, two-time winner of Hawaii Ironman, was recently interviewed on the Legends of Triathlon podcast. He mentioned how triathlon has a tendency to foster narcissism in the participants taking it too seriously. This comment halted my forward momentum on a foam roller massaging my quads in anticipation of my track workout scheduled for the next morning while drinking my recovery potion with the perfect mix of spirulina, CoQ10 and antioxidants, wearing two different types of compression apparel (calf sleeves & tights) and waiting for my ice bath to fill. How ironic.

The tendency to be experienced as narcissistic haunts me and sends me running scared of spending too much time with overly obsessed and self important triathletes more concerned with the latest aero helmet or their own glistening muscles than gratitude for being able to experience magical places, meet interesting people, develop a strong healthy body or inspire others to participate in sport thanks to their own example. It is also why it takes me so long to post new blog updates that report something meaningful no matter who logs on. I ponder endlessly with what subject to write about or what message to share since surely my pool times, bike intervals or run splits interest people less than my own intrigue with retelling them. Isn’t reading about meaningful experiences far more engaging than how awesome I felt on a six-hour bike ride after a 5km morning swim and quick 45-minute transition run (my days never look like this)? Quite frankly, when friends report unprompted on the minute detail of an epic workout, my ears shut out all sound and my mind goes blank for fear my apathy will show through.

Don’t get me wrong, I find myself as curious as the next guy about Chrissie Wellington, Chris McCormack and the Brownlie brother’s training program, what they had for breakfast, how they carry their salt tabs and what mental tricks they play to stay focused. I seek out little nuggets of insight in hopes of learning something new that will help me reach new levels of fitness and performance. But I would hope, after all the years of racing and training (and life), this information is assimilated with what is already working in relation to my reality. More importantly, that I am giving my best effort regardless of numbers, bike weight, wheel depth, medals or weekly training hours.

Lest we forget, triathlon is an individual sport. It can be very isolating. It can lead to a sense of imbalance with little to no empathy left over for much else. It is therefore no surprise how the occasional triathlete has narcissistic tendencies or selfish and egotistical character traits.

Let me spare you the time to find a direct link to the Wikipedia definition of Narcissism:

http://en.wikipedia.org/wiki/Narcissismhttp://en.wikipedia.org/wiki/Narcissism  

“In everyday speech, "narcissism" often means egoism, vanity, conceit, or simple selfishness. Applied to a social group, it is sometimes used to denote elitism or an indifference to the plight of others. In psychology, the term is used to describe both normal self-love and unhealthy self-absorption due to a disturbance in the sense of self.”

Further down the definition are seven deadly sins of narcissism:

1. Shamelessness: Shame is the feeling that lurks beneath all unhealthy narcissism, and the inability to process shame in healthy ways.

2. Magical thinking: Narcissists see themselves as perfect, using distortion and illusion known as magical thinking. They also use projection to dump shame onto others.

3. Arrogance: A narcissist who is feeling deflated may reinflate by diminishing, debasing, or degrading somebody else.

4. Envy: A narcissist may secure a sense of superiority in the face of another person's ability by using contempt to minimize the other person.

5. Entitlement: Narcissists hold unreasonable expectations of particularly favorable treatment and automatic compliance because they consider themselves special. Failure to comply is considered an attack on their superiority, and the perpetrator is considered an "awkward" or "difficult" person. Defiance of their will is a narcissistic injury that can trigger narcissistic rage.

6. Exploitation: Can take many forms but always involves the exploitation of others without regard for their feelings or interests. Often the other is in a subservient position where resistance would be difficult or even impossible. Sometimes the subservience is not so much real as assumed.

7. Bad boundaries: Narcissists do not recognize that they have boundaries and that others are separate and are not extensions of themselves. Others either exist to meet their needs or may as well not exist at all. Those who provide narcissistic supply to the narcissist are treated as if they are part of the narcissist and are expected to live up to those expectations. In the mind of a narcissist there is no boundary between self and other.

Calling all triathletes narcissistic is incredibly over generalized, unfair and simply untrue. To simply be aware of this tendency and admit to the reality is a fair statement and can even be used to enjoy the sport more.

Scott Tinley’s interview came on the heels of reading my coach’s retirement blog, which revealed similar observations as Mr. Tinley.

Jasper is entertaining, insightful and honest. It is absolutely worth a read.

http://www.jasperblake.com/2012/02/retirement-blog/

In his first few paragraphs, Jasper says:

“This blog post is long overdo because I retired at the end of August but quite honestly I sometimes struggle with the whole notion of the social media world we live in these days. It seems quite self-serving and narcissistic to even contemplate writing about oneself. Like really, do people honestly give a shit? If there’s one thing I’ve learned it’s that nobody gives a shit more about your shit than you do. Yet we tend to think everyone does actually give a shit but here’s the problem; most of us are so consumed with our own shit we don’t actually care that deeply about someone else’s shit unless it somehow affects our own shit. Twitter, Facebook, blogs- all are weird ways to get attention but at the same time it’s a cool way to share stuff. So sometimes I’ve felt like putting this blog up and sometimes I read it and think, “wow who gives a shit?””

When I read his entry, I found myself nodding, laughing out loud, experiencing a long overdue reality check not to mention learning about his earlier years and evolution of who he is today. As I have mentioned in a few entries, Jasper’s outlook on sport and self is based on principle and integrity with a light hearted attitude on things that don’t really matter (i.e. results) while underscoring significant importance on things that do matter (i.e. doing your best). He is unwaveringly consistent with his “rules” of life as a friend, coach and mentor. His most admirable character trait is that he never takes anything personally (Rule #1). No need for him to, he knows where he stands, with two feet firmly planted on the ground making him the antithesis of narcissistic. How lucky am I to have him in my life and influence my perspective and belief systems.

So here I sit, three weeks post an Olympic Triathlon race http://www.triseries.ca/ (Victoria, June 17th) I wasn’t sure would be possible after fracturing my hip in September and preparing for another race tomorrow (Vancouver, July 8th). There is a sense of calmness, appreciation, giddiness and elation passing through me. Why I decided to write about narcissism eludes me but if nothing else it will serve to remind me of this unattractive character trait I hope to keep at bay.

Tomorrow’s race starts on the edge of Vancouver taking the athletes into the Pacific Ocean followed by multiple loops around the University of British Columbia’s world-renowned campus and a finishing run leg out and back on the beach front walkway. There will be the odd “Joe” lining up their gels with precision on the top tube of their bike, organizing their transition zone Martha Stewart style, checking and rechecking their tire pressure or monitoring their heart rate and pacing to the beat and millisecond in the fanciest new neon runners and compression socks.

But, like water off a duck’s back, none of that matters. We are all in the sport for our own reasons. If at the end of the day, we pass on a little inspiration with selfless intention using sport as a platform for a larger audience than ourselves, narcissism won’t haunt us.

Oh and by the way, I won.

Train. Cycle. Fit. Run. It’s June.

The sport of cycling is exploding. Friends you’d never imagine riding a bike are gearing up with clip-less pedals and shammies. All the cool kids are wearing helmets these days.

Thanks to event such as Gran Fondo, Centurion’s, endless Learn To Ride Clinics and a Canadian win at the Giro D’Italia cycling has taken a giant leap forward becoming remarkably attainable for anyone and everyone. Bike shops are embracing the spike in business and staffing their floor with knowledgeable sales associates to help onlookers find two wheels specific to their goals and lifestyle. The really good shops are taking it a step further by supporting them with necessary bike fitting, servicing, tools and all the sporty apparel. All this commotion means business to them so of course they are sharpening up and welcoming new sales with open tills. My sense is, however, that the shops that have been around for a while are genuinely excited about the growth of the sport and the new found passion that is spreading like wild fire. Many shop owners got into the bike business for the love of sport and wanted to share that thrill with others. They wanted a life surrounded by tires, tools, carbon fiber and chain rings. Chances are success has found them while simultaneously enhancing countless lives with the sport of cycling.

Riding a bike has played a significant role in my life and training protocol over the past 9 months. Since September ’11 to February ’12, I was unable to run due to a fracture in my femoral neck. Fortunately cycling, being non weight bearing and highly cardiovascular, was my sport of choice with some skate skiing and swimming thrown in for variety and cross training. It was not unusual for me to be logging endless indoor miles at Method Personal Training or on my computrainer 6 days a week. Riding in Method’s stupendous indoor cycling classes was as close as I was going to get to the paved road. The workouts are road specific and progressive in nature with almost immediate transfer to outside save for wind, gravity and potholes. Best of all, everyone else in the class was an avid cyclist, triathlete or mountain biker. The camaraderie of a class could be likened to riding in a pack whizzing down the highway. Come sunny weather and warm temperatures, all of us would be thanking the hours we spent building fitness in a cycling studio all winter.

Summer is quickly approaching. Daylight sticks around until well past my bedtime. If the calendar isn't telling us it is summer, the cyclists will. Driving home from the pool last Saturday morning, the witching hour for group rides to start (~8:00 a.m.) at a smattering of coffee shops around town, one would have thought the roads were shut to cyclists. My heart skipped a beat as I absorbed the volume of riders heading out on a glorious morning with temperatures rising to 22 degrees. Bike lanes were three deep, gears were clicking over, faces were smiling, pedals were circling round and round, and wheels were rolling smoothly along the pavement. It was the first Saturday Vancouver would be guaranteed beautiful weather and sunny skies. Arm warmers and balaclava’s not required. Cyclists planned ahead and were taking on the streets in grand packs soon to form a peloton, engage with friends and soak in the wind and oxygen.

June is the month when everything ramps up outdoors almost regardless of the weather. People are ready to get outside and I find myself joining in the fresh air wave. Finally back to a normal training regime with strong healthy running legs, a deep well of cycling fitness and significant time in the pool, the season ahead is looking promising. jasper and I have decided to oil my race gears with a few short distance events in June & July to set my system up for later season half ironman races in Maine, Vermont and Miami.

With these goals in mind, my training hours are increasing, as is the specificity to racing. Two mini training blocks with significant time on the bike (pointing up hill when I can) and longer running distances with stabs of intensity are now in the bank. Thanks to Specialized, I am now on a SHIV TT bike and Venge Road bike with all the bells and whistles. Equally as exciting has been my new relationship with Dizzy Cycles on West 4th. Dizzy, a major Specialized dealer, is supporting me in my racing efforts this year with supreme service, bike fit and gear. Dizzy has been on the block and in the hood for years. Everyone knows Dizzy and their untarnished reputation in the community. Dizzy is a cyclist’s institution, equally geared to the commuter as to the high-end racer with toned quads and no biceps. They can ride the ride and talk the talk priding themselves on having one of the best bike fit and mechanic teams in the city.

A bike fit process is extensive but essential if riding strong, long and powerful are goals. Dizzy follows the BG Fit (body geometry) protocol developed and perfected by Specialized. The Specialized Lululemon Pro Cycling Team
http://www.specialized.com/ca/en/bc/SBCWideGlobalPages.jsp?pageName=BGFIT under went a BG Fit and report on the benefits on the http://www.specialized.com/ website.

Fresh off an in-depth bike fit with Dizzy myself; let me summarize what their team did for me:

• Increased comfort riding in an aggressive aero position
• Increased power with every pedal stroke
• Adjusted saddle height to maximize hamstring and upper body flexibility
• Enhanced efficiency thanks to optimal muscle recruitment and activation
• Reduced tension in neck and shoulders
• Relaxed foot position with cleat re-positioning and re-alignment
• Best of all, reduced overall tension in my body when dismounting to head out for a run.

I can not underscore the importance of a bike fit with a professional. For comfort alone, it is worth the investment of money and time.

Dizzy has its own “new look” this year with new cycling kits and revitalized branding. The kits are kinda vintage, kinda retro but mostly sleek and sexy. The gear fits brilliantly and goes noticed when rolling along on my Venge. My relationship with Dizzy is just getting started. I am eager to introduce avid road cyclists, triathletes and mountain bikers to the talents and expertise at Dizzy. They are authentic in their service and stand by their products.

Off the bike comes the run. The bike to run was never a problem in my youthful days. My body just said, “run” and I ran, commonly passing everyone to take the win. 15 years later, I’d be fibbing if I said that the transition was still as automated. That said, I am experiencing some distance memories of flexible hip flexors, powerful gluts and quick turn over with energy to spare at the end of each session. For the most part, Jasper Blake, my coach, formulates a program so specific to my performance goals that our ongoing communication is helping to refine each session to near perfection. This, coupled with a functional strength program and opting for a minimal running shoe care of New Balance, the time on my feet feels light, fast and almost easy. New Balance suggested I try the new NB1400, packed with performance, edge, simplicity, and speed. Weighing in at 5.7 oz, this shoe feels like a slipper with just enough protection from road rubble. The fabric on the shoe is ultra supple with a seamless upper. Without even trying this shoe encourages fast, efficient strides with adequate cushioning and support. I’d easily take it out for a 5km or long distance training run.

June is here. It is the month to dial things in on the bike, hone run speed and splash around in a wetsuit somewhere fresh. Thanks to the explosion of cycling, new bikes, optimum fit and some solid fitness, motivation to find a peloton is made easy. Thanks to a pair of shoes that invites performance and weightless effort, running off the bike with new vigor is an effortless transition.

  

Race Schedule:

June 17th, Oliver Olympic Distance Triathlon

July 8th, Vancouver Olympic Distance Triathlon

July 15th, Lake Stevens Half Ironman 70.3

August 26th, Maine Rev 3 Half Ironman
September 5th, Vancouver Olympic Distance Triathlon
October 28th, Miami Half Ironman 70.3

Let's Do This.

Get’er done,

Christine

Method Personal Training, Announcement!

Dear clients & friends,

I am very pleased to share the newest addition of our team at Method with you. Welcome Christine Fletcher, Professional Triathlete and Method Ambassador.

We are making changes and efforts to improve areas that will bring better service and systems to you and there is no doubt Christine Fletcher is the person who will strive to do this with us.

If you are ever in the Method studio during the 8:00 a.m. and/or 5:00 p.m. indoor cycling classes or sporadically through the day, you may have run, quite literally, into Christine Fletcher or “Fletch” as we affectionately call her. Christine started training at Method over 2 years ago as a way to incorporate quality indoor cycling sessions into her already intense swim, bike, run program. She was drawn to Method by word of mouth and we were acquaintances on the triathlon scene years ago.

“Method represents my training hub that embodies excellence, passion, focus, dedication and community. I was looking for a place that would compliment my existing training program with threshold and progressive workouts. I found this and so much more. Over and above the awesome workouts are Method’s people, philosophy and positive energy. Method is a diamond in the rough. I am always trying to introduce new people to this gem of a training studio,” says Fletch.

Method has embraced Christine and her goals as much as she has embraced Method, our philosophy and the value we always promise to deliver to our clients. In an effort to support this budding relationship, we are very pleased to bring Christine on as an Ambassador of Method Personal Training and involve her in fundamental aspects of growing our services, strengthening the Method brand in the community and executing on new ideas that will elevate our own game.

Christine is heading into her 10th year as a professional triathlete having completed 20 Ironman including 6 World Champion Hawaii Ironman and countless Half and Olympic distance triathlons, running events and road cycling races. Over the next couple of months, we hope you will have a chance to exchange stories with Fletch and feel the positive impact both she and Method are having on your experience in the and outside of the studio. http://www.christine-fletcher.com/

Sincerely,
Jamie
Method Personal Training
2228 Marine Drive
West Vancouver, B.C.
http://www.methodpersonaltraining.com/

"For all your goals, there is Method"

Michael Ryan...Go Mikie Go...

Mike Ryan appears fresh, despite just finishing a spin class that seems to have brought the other participants to their knees. And yet he tells me, “I always add a couple of gears to the instructions, in order to make it a harder workout.” At 58 years old, he was the oldest in the class, and by far the fittest.


At an age where most people are slowing down, Mike is gearing up for the Schwalbe Tour Transalp, a seven-day stage race through the Alps and Dolomites of Europe. The tortuous bike race, referred to as the most difficult of amateur bike races, takes place this June.

Mike initially took up cycling when living in London, as an outlet from city life, while training as an actor at the Royal Shakespeare Company. He made the switch to cycling from running, which he found hard on his joints.

He fondly recalls being the only member of the peloton wearing a helmet, thanks to the advice of a friend and neurosurgeon, something that would save his life in his near future.

“A truck hit me, and dragged me some distance before the guys I was riding with were able to pound on the driver’s window and get him to stop the truck. I broke my collarbone, some ribs, and my pelvis.” Without the helmet, it could have been much worse.

Not someone to let a close encounter with death slow him down, Mike got back on his bike and started collecting titles, such as the BC Road Race Champion and the BC Hill Climb Champion.

But when he climbed on a mountain bike for the first time in the Cheakamus Challenge and won a spot in the top ten riders, he turned the heads of sponsor and bike manufacturer, Paul Brody. Mike switched his focus from the road to the trails, which culminated in his win at the National Cross Country Championship in 1994.

While some may attribute his success to seriously good genes, Mike thinks it is more likely due to his healthy habits. “I’ve been a vegetarian since I was sixteen, and nutrition and health have always been an important part of my life.” Aside from working as a carpenter, he is training in his spare time to become a pilates instructor. “Any repetitive sport requires you to have balance. Pilates can be very helpful with this.”

Besides his regular diet of fish, beans, and plenty of vegetables, Mike has been using products from his sponsor, Flora Manufacturing, such as their popular Udo’s Oil. “I’m feeling strong and energetic, my body is responding to the training and I’m recovering well.”

He’s not likely to slow down anytime soon. “Cycling is part of who I am. It’s a part of my life.”

So to the Tour Transalp and beyond, go Mikie go.

For All Your Goals, There is a Method" -Jamie Armstrong, Owner of Method Personal Training

What makes Jamie Armstrong so unique?

It takes about five minutes with Jamie Armstrong to understand why he is one of the most sought-after personal trainers on the North Shore.

“What fires me up is helping people to achieve the greatness within themselves,” he says. “When people leave my gym feeling fantastic, I’ve done my job.”

His enthusiasm for health and fitness is legendary. He opened his gym, Method, at 21st and Marine Drive in Ambleside four years ago, which offers popular indoor cycling classes and personal training. The gym has grown steadily since it opened its doors, entirely because of impressed participants, who come from as far as Kitsilano.

“There is nothing like this anywhere on the West Side,” the gentleman beside me panted between hill-climbs during my last class. “For me, it’s worth the commute.”

The first time I walked into Method, I was struck by how hard everyone was working, both the trainers and the people in the class. The second thing I noticed was the positive energy in the room, the shouts of encouragement and high fives that abounded. This is a place where fitness goals are realized.

Jamie comes by his passion honestly, and precisely. He remembers the exact moment he decided to dedicate his life, both professionally and recreationally to athletics and wellness.

“I was in grade one, and my teacher put me in a race for kids in grade three. I remember the huge feeling of accomplishment I felt when I returned to the classroom, and I thought to myself, ‘this is what I am supposed to do.’ I haven’t stopped running since.”

He is not exaggerating. Despite having a three year-old and a baby on the way, Jamie’s personal athletic goals loom large. This year, he plans to compete in the Hawaii 70.3 Ironman, followed by the Schwalbe Tour Transalp, a seven-day road biking stage race through the Pyrenees.

People might find it hard to prepare for one of these races, not to mention two of them back to back, while working full-time with a young family, but that doesn’t faze him.

“I’m not going to win, but my personality is to race as hard as I can. I’m not a big excuse guy, it is what it is. Sure, I’d like to have all day to prepare for these races, but when I got married and started a family, my life really started.”

His resumé of races is as varied as it is elaborate, and you quickly get a sense that Jamie is willing to try anything. Amongst others, he has completed the 36 mile Run to the Sun up Haleakala, an ultra-marathon that sends runners from sea level up to the summit of the Hawaiian volcano at 10,000 feet; and a 5 day stage race running through the Sahara Desert with his wife, Sharon.

While most of us struggle to simply keep fit, Jamie dreams of one day completing the Canadian Death Race, a 125 km ultra-marathon in the Rockies, as well as the Ironman Triathlon in Kona.

Completing such awe-inspiring feats takes more than just a lot of training – it also takes careful consideration of nutrition, and not just on race day (or week, as the case may be). Jamie is sponsored by Flora, the distributor of Udo’s Oil, amongst other nutritional supplements. Aside from a healthy diet and attention to hydration, Jamie uses a host of Flora’s products, such as Floravit and Beyond Greens, and his personal favorite, Udo’s Oil, a unique blend of omega 3,6, and 9 essential fatty acids that is popular amongst athletes.

“The overall effect has been really positive,” he says. “I enjoy finding ways (naturally) that I can improve my health and performance and it feels like I am doing both with the Flora products.”

In speaking to other athletes who rave about Flora, this is just the beginning of the positive changes their products make. Speeding recovery, reducing inflammation, and improved sleep are as vital to an endurance athlete as their steely desire to push themselves harder and longer. Considering his athletic endeavors, Jamie can use any help he can find along his path to success.

So why not stick to a regular race schedule of 10K’s, with perhaps a few marathons thrown in for good measure? What motivates Jamie to enter these extreme races? “When someone says I can’t do something, I make it a point to do it.” Aside from the camaraderie and challenges these races present, he relishes the opportunity to push his own personal limits.

So don’t tell Jamie Armstrong he can’t do something. He’s liable to turn around and do it.

By Deanna Wigmore http://www.motherstonic.com/

Training Decisions

Decisions. We all make them. For better or worse, we are constantly faced with situational dilemmas, directional options, moral quandaries, self-compromising considerations or self-propelling invitations. The array of decisions we make on a daily basis is endless and when attentive and aware any outcome is a good one. Either our decision was the best option all around (for you and anyone else affected by the decision) or facilitated an impactful lesson, which will be of benefit when similar circumstances arise in the future.

Ironically, an unplanned detour is often staged along our perfected paved road with massive unavoidable “caution” signs flogging the sidewalks. Congestion and road rage often ensue even though we’re not the one in control. Frustration, anger and denial fuels more internal angst. Surrendering to fate is a lofty deposition even though we know it is the enlightened reaction. With perspective, we may decide to chill out and accept that what will be will be, no shame, no guilt, and no attachment, just acceptance. No matter how disastrous the detour, the decision to let go for most of us becomes an attractive option. If you are feeling perplexed by reading this, you are enlightened and the rest of us are envious.

As athletes, we are driven to succeed at our sport. We are notoriously focused on gaining fitness, speed and endurance with every workout. We gain inspiration from the droves of athletes that surround us in our athletic circles to keep going strong. The decisions we face in training are seemingly simple to the armchair observer that sleeps when tired, eats when hungry, and moves as the earth rotates. But, in reality, highly functioning athletes frequently encounter mentally challenging complex puzzles to assemble thanks to the gravity placed on the potential outcome. If the said athlete is beyond the scope of reason, the making of a sound decision may warrant a third party mentor or coach to step in with perspective. If you can relate, you are not alone.

As the tulips bloom so does the specificity of my own training sessions. Without coincidence, so does the complexion of decisions I am faced with as it relates to training despite having a very solid program and long-term performance goals. Do I swap a glorious spring ski day with friends for a solo 4-hour bike ride with gloves and booties? Do I stay in Friday night resting for the big weekend ahead? Or do I keep my open-minded mentality and train with 100% given my time, energy, recovery and goals without constraints, rules or rigid ideals?

This train of thought led me to wonder why so many goal-driven and highly inspired athletes find themselves in a predicament when their training feels threatened and their goals appear in jeopardy. The reasons are many. The rational is rare. Here is only a handful of what I come up with. Please add.

· Predicament #1: Programs. Most of us follow a pre-determined training scheduled as prescribed by a certified coach. Decisions become complicated when we fail to recognize that a program is only a guide. It can always be (and should be) adjusted according to our recovery and motivation levels without guilt or fear.

· Predicament #2: Recovery. The inability to recover from workouts is often difficult to accept. If fatigue and stress progressively build, a forced rest is no longer option. Being decisive about necessary rest is often beneficial in the long run in contrast to unplanned and longer-term rest. The decision was made for you.

· Predicament #3. Injury. Injury interrupts the prescribed training schedule. At some point, a decision was made to keep pushing through the discomfort, telling ourselves it will pass, my physio will fix it, I’ll ice it down after the session, nothing stops us. Injury plays havoc on an athlete ridden with drive and the unwillingness to stop training. Again, the decision to push an overuse injury only presents one possible outcome: ceased training until the injury is healed. Why didn’t we stop when it hurt?

· Predicament #4: Trust. The lack of trust in our training seems to pose interesting decisions for athletes. For example: Should I add time to this ride, run or swim? Should I push harder in this set? Should I be doing as much as my training partners? Should I take a day off? If there was a plan in place for the workout, we love to change it for our ego not our fitness.

· Predicament #5: Peer Pressure. Training in a group fires a multitude of decisions. Route? Intensity? Workout sequence? Individual goals are often lost in the heat of a group workout. How does one always make the best decision in light of their goals without compromising the greater community good?

· Predicament #6: Nutrition. With energy output comes nutritional considerations in hopes of fueling the body with clean and nutritionally dense foods. Typically, the more active you are the more motivated you are to put healthy fuel in your tank. Decisions and options are many.

Any athlete remotely interested in perfecting their sport intends to make sound decisions that will reap speed and power. A conundrum is encountered when egos could be wounded, peer pressure seeps in and blinders cloud a vision forcing poor self-sabotaging outcomes.

Personally I am inspired by athletes achieving greatness in sport thanks to learning what works for their own bodies and recovery cycles. Some athletes may need 30 hours per week, some may need 10 but both perform to their potential. Check out this Triathlon Magazine on Sami Inkinen as proof of individualism and awareness: http://www.purplepatchfitness.com/education/articles/sami-inkinen-natural

This article is simply an attempt to inject perspective into decision-making and relieve everyone, including myself (especially myself), of the self-inflicted complexities of training decisions. When encountered with a training decision, I have always benefited with doing one of two things: 1) Call my coach, Jasper Blake, to discuss my options. Without fail, he sheds light and encourages the best decision. 2) Consider the big picture in sport and my long term plans. I ask myself, “Will missing this one run really affect my performance? Unlikely. Will training on my scheduled rest day help me be stronger for tomorrow? Unlikely. Will my friends, family and training partners think less of me if I sleep in today? Unlikely.”

Training decisions have been popping up in my little life since running around my neighborhood block in Keds™. My only hope and resounding intention is to become more proactive in the process instead of the other way around. The outcome is far more empowering when I make the decision instead of something somewhere with much greater power and no options to negotiate steps in.

Simplify the decision making process by reflecting on your long term goals and toss in heaps of perspective, chances are the answers become crystal clear coupled with heightened motivation and confidence.

Christine