Ironman Canada 2009

After travelling about 10 hours it was time to take a break and ride some of the Ironman course. From here it is a short ride on the out and back to Keromeos and the start of Yellow Lake hill.

Some of the scenery you will see if you are not racing. Ok,, maybe you are able to check out the scenery while racing?

This sign is a relief to see. 32km left to Penticton, then you only have to run 42 more kilometers

The start of the last climb to Yellow Lakes. The beginning of the passing lane and people are cheering and of course Sean has the tunes blaring to get you over the top!!

Another sign that is a relief to see. Rest Area, well, your not really going to get a rest, but you are at Yellow Lakes and a large aid station welcomes you with smiles, cheers and nutrition, in case you have not gotten tired of gels yet!!

Steve tapering a few days before the race. Cool and calm before Ironman #5 !!

I did not get any swim start photos because I ran to the start, took water with me instead of a camera. This photo is about 5 to 7 km into the bike at the north end of Skaha Lake. It is amazing to see the amount of bikes going by for such a long time. I think there were 2818 bikes in the bike lot.

Big Mike from Victoria going by. His hard work training paid off, great race Mike!!

My friend Bob from Vancouver in the yellow. We even dress alike!! Bob could not wait to be an Ironman, congratulations Bob, "You are and Ironman!!!"

Here comes Steve, I wish I was better at photography. I was hoping to get 2 pictures, but instead I took one too far away and missed the 2nd picture all together!!

Right after the finish shoot volunteers helping to make sure everyone is OK and take the finishers to the recovery area. Good thing I got to see this close up, it is one of my jobs at the Ironman World Championships in Kona. As well I will be body marking, maybe I should practice that ?

How can anyone look so good after just finishing and Ironman? Congratulations on another great race Steve and Ironman number five!!!

The recovery area, last year Steve and Al looked after me well, this time I was able to return the favour for Steve. And help him out of the chair :)

Ok, time to have some fun!!!

Steve's daughter Stevie dresses Steve up for the evening. Nice coconuts Steve!!!

Looking for someone to dance with??

And there it is., another Ironman metal. Congratulations Steve and to all of the other Ironman 2009 competitors that put in months of hard training and an amazing day in Penticton!!!

And to the ones that signed up for Ironman 2010, have a great year training and see you at the swim start on August 29th !!!

August in Campbell River

Out on the GURU getting some training in.

VO2 max testing. The test was frightening!! My test results show that Lance Armstrong does not have to worry about me in any bike races.

Getting the wetsuit on for a swim in McIvor lake. What a fun swim it was !!!

Relaxing after the swim :) The best week of training I had all summer !!

A hike up at Paradise Meadows included a swim in one of the small lakes. Even at the higher altitude the water was nice and warm. Following the hike was a crab feast dinner. Another awesome summer day!!

Off to Penticton soon to help and cheer at Ironman Canada!!!! Yeah!!!

Vancouver Half Ironman

Nice and early in the morning in the transition area. My friend Bob in his last race before the Ironman Canada race in Penticton. Bob and I ran our first marathon in grade 12, although there were some years of inactivity, we both have been doing lots of running and triathlons into our 40 somethings!!

The fun begins!!! I think I am still way in the back on the beach.

This race you had to come up on the beach and run around a pilon. My only chance to pass anyone seems as I am a better runner than swimmer.

Ok,, a race with a "no passing zone" !! Note the frustration on my face as I am told by the officials not to pass as the rider in front flosses his teeth. The next lap I made sure to take nutrition here as I wasted time, and the next lap got stung by a wasp. May as well get it done while you are coasting :) Actually it is a good idea for safety here not to pass as on the last lap there was a bike in the ditch on top of the rider with a guilty looking person looking on. I hope he was OK.

This run is the nicest ever. Running along the ocean on a nice path with gorgeous views. A few treed sections that are nice when you are in the shade.

I was a bit surprised that I was able to break the 5 hour mark, but I was very happy!! I actually only slept about 4 hours the night before, so I learned not to get uptight about a poor sleep.

Just a small part of the Bree Wee Fan Club. Bree http://breeweehawaii.blogspot.com/ was 2nd pro women behind her Lifesport team mate Magali http://magalitisseyre.blogspot.com/ . I met Bree at the Vancouver Half Ironman in 2008 and she has been a great inspiration.

The alarm went of at 4:15 am and after the race and some visiting with friends, my son and his fiance, a ferry ride (after I missed the one I was trying for) back to the Island I am home at 11pm with a bit of a mess to clean up the next day:) A good way to recover!!

Taper Time

Saturday morning run started and finished at the Logging Bridge with about 6 runners following hilly trails and some great views. Here Kevin and Steve are stretching after their sprint finish. I was happy to let the faster runners go ahead and watch the great entertainment!!

Into the Campbell River afterward for some recovery to the legs. There were people fishing just to the right of the photo, I am not sure they liked us scaring the fishes away??

After a swim at the lake on Sunday morning it was a flying leap onto the GURU and off to do some hill repeats. 17km into the ride is the the start of the 2km hill repeat,,,,,,

Ok,, now about 1 km up the hill,,, still not into the smallest gear yet. That is coming!!

Yup, I will keep to the right, so far I have never passed a vehicle going up this hill. Doubt I ever will, although I did see one Chevette struggling up the hill. I think it is the last one in existence?

OK, this is the steep part,, down the the smallest gear and cadence at 50. I did manage 60 on the 3rd rep just to try it. I like 50 better.

Almost there, a bit further and it levels out and I can spin my legs out,,,,,,,,

The hill levels out and I can see the turn around at the sign. 2km from the start at various steepness. A good place to take a gel I think :)

Ok, now the fun part. Trucks gear down,,, bikes gear up and "get aero" !!! 75km max for today, I wish there was a better tailwind, it is hard to get with a vehicle to draft here.

After swimming and biking and 2km run off the bike,,, oh ya, and some ice baths, it was time to make some of the famous Bree Wee Recovery Cookies. I love triathlon, I may not be great at it but I love it. Now, when it comes to the kitchen, well,,, no love there, and I am no good at all in the kitchen. I had to treat this project as an experiment. After clogging up the processor with dates I tried another method, or shall I say, another blade!!!

All mixed up, and ready for the oven, I think the experiment worked??

The finished product!!! Not as good as the Pro Bree Wee, makes, or Rocket Ricci, but I ate 2 of them awhile ago and am still alive. I think I may have to make another batch :)

Getting ready for Vancouver Half Ironman

When is it nice to get into a westuit and swim in a lake that is only 14.5c (58f)? Answer : when the air temperature is only 11c. A cool north wind has been blowing and made the water temperature feel warm. I am sure the ocean water in Vancouver will be colder, but last year it was Ok, so I am hoping for the same this year. I swam out and around the Island 3 times this morning and I guess the distance is 2500m. I need to use a gps and get and accurate measurement. Maybe this weekend??

Back home to get the GURU ready for the ride. Fluids ( I barely brought enough) , nutrition and shoes attached ready for a flying leap!!! My neighbours only gave me a 4 out of 10. It wasn't pretty but I did not end up on the ashphalt. So far my highest was an 8 out of 10. I think my neighbours think I am crazy. Why is a grown man in his "late" 40's doing such a silly thing. Listening to System of a Down and also Lady Gaga do not seem to make the norm either? I am glad I have great neighbours that understand why I go for a bike ride when the yard needs some TLC.

After my flying mount,,, and almost wipeout, I headed north first to get a bit of a hill in while I headed south. Heading south meant I had a tailwind for about 45 km!!! I love a tailwind.

The hill looks like it goes to the sky, but it is actually not that long or that steep. With the north wind I actually had to pedal fairly hard going down the hill on the other side.

Some nice scenery with a bit of snow on the mountains in the background.

Mount Washington, next right,,, I don't think so for today!!! This year is a year off,,, only a few Half Ironman races. Last year while I was training for Ironman Canada I would make the right turn and head up the mountain for some great hill training. Next year it is in the agenda also, but for now it feels good to cruise right past :)

Ok, just after the turn around at about 56km,,,, this means now I have 44 km of headwind. From what I can remember, the Vancouver race has a headwind in every direction so I try to embrace the wind and consider it good for training. Yes, my neighbours must be correct, I am crazy!! 44km in the aero position, no use sitting up and loosing speed. A lot of the ride back home was in the small chain ring, trying to keep the cadence up at 90rpm

The Vancouver Island Queen K!! Almost back to Campbell River now, heading north for 15km further then 180 turn and head back up the first hill at about 100k into the ride. Then mostly flat with the tailwind now. High gear, high cadence, and high speed, well, for me high speed :)

Ahh, finally, home and an ice bath!! A recovery drink and some reading material. The lake was at 14.5c so guess what the bath started out at,,, yup, 14.5c. And if I add all the ice from the ice maker where will the temperature drop to. Try 9.5c (50f)brr, a bit chilly, but it warmed up to 10!!! A few trips into the garage to spin on the GURU and then back to the ice bath. Three times total today and by then I really needed to get into a hot shower.

The GURU, in it's bedroom, resting for the next training ride before the Vancouver race. I guess I better get to bed and rest also :)