2015 Season Part 1

Credits to Kevin Kerr for this great picture

Inevitably, all good things must end.

I am winding down the first part of my 2015 season and starting to drift away from Triathlon and begin re-focusing on running and most likely Ultra Marathon.

2015, was my most successful yet which saw me grow considerably in all three areas of Tri.

My Total training volume also grew considerably. From February 1st to July 26th,  my total training time looks like this.

  • Running – 917KM, 73 Hours
  • Riding – 5089 KM, 173 Hours
  • Swimming – 125 KM, 49 Hours

Strategy and Plan

The strategy was simple.

Develop the bike skills by switching to a power base program, maintain the run and continue swimming  to gain any efficiency I can.  My season would see me me race three times before heading into Ironman Lake Placid, each giving us an idea on where I was from a fitness level.

The Season

Race 1)

05/11/15 – The first was “ Where’s Franktown 15K”. It’s a race I have never been able to run because of other conflicts, but one that I consider a local and was on my list. This year, it lined up perfectly and gave us the ability to see where my run was at.

I ended up running this in 01:01:56, good enough for a 6th place finish and a 2nd in my age category. A stitch in the last 2K of the race saw me give up 1 position on the overall and age group leaderboard. My previous best for this distance was around 55 mins, so I was off a little bit off, but for an early season race, it allowed us to see exactly where I was.

Take Away:

  • Running base is pretty good, but top end speed is off slightly.

———————-

Race 2)

05/16/15 – The second was the “Early Bird Tri” in Ottawa. It was specific to test the bike fitness, and to take the rust off the edges. I had not done a Tri in almost a year and this would be a reintroduction to the sport under pressure.

  1. The 500 meter swim was a write off, having totally blown it early on. I hit the water too hard, went way too fast and it cost me. I pulled my shit together and salvaged a 10:27. There is not much I could grab from this. I know what I did and it was pretty funny.
  2. I jumped on my bike looking to start pushing forward and pull some of the leaders in. The bike was a 35.4KM ride, and I averaged a speed of 35.8km/hour. I felt great and was very much within my comfort zone.
  3. The run was next, and I jumped off the bike and pushed out. On the run, I was looking to negative split the 5K distance. I ran a steady pace to the turnaround point and picked up the intensity on the return. Good enough for  a 3:55min/KM pace.  I was comfortable and in control.

Take Away:

  • I need to calm down on the swim.
  • Transitions need some work
  • Bike is strong
  • Run feels good

I ended up 6th place overall and 1st in my age category. Pretty good considering I had such a crappy swim .

———————-

Race 3)

06/21/15 – The next race, was an important “B” race. Mont-Tremblant 70.3. This race was our real test for Ironman Lake Placid. It would tell us if we were on track or if we needed to tweak something.

  1. The 1.9 KM swim was awesome. I had the best swim of my life, landing a 00:33:46 . This set me up nicely coming out of the water both “overall” and mentally.
  2. I jumped on my bike and focused very clearly on my goal of maintaining my wattage to those I have been working in training. Over the 90 km, I averaged a 35k/hr speed which felt very manageable even through the killer hills.
  3. I came off the bike feeling good and ready to run. Rather than go out hard and fade, I started a little slower and worked to negative split. Although you cannot see this entirely ( because of the new run course ), I did manage this. If anything,  I think I could have ran a little harder but I wanted to be cautious and run around the Ironman tempo to see how I was feeling. I finished the 21.1km run with a 01:34:57
  4. Overall, I finished with a total time of 4 hrs, 49 minutes and 6 seconds. 151 overall and 23rd in my age category.

WOW! So Happy!!

Take Aways:

  • Extra effort on swim has paid off
  • Bike is where we want it
  • Run feels very comfortable
  • We’re starting to peak at the right time

———————-

The “A” Race)

07/26/15 – Finally, the BIG one!! Ironman Lake Placid. I have never been so trained, or so strong going into a race. The plan was to chase a 10 hr 30 minute finish and I was strong enough to do it.

  1. The 3.8K swim went according to plan, coming in at 1 hr 15 minutes, I felt strong coming out of the water and ready to hit the bike.
  2. I got on the bike and went out as planned, chasing my wattage and feeling very good. Unfortunately, I also started to have trouble emptying my stomach on the first lap. By the second lap, this turned to vomiting. By the time I finished my bike, I had been throwing up for most of the second lap and had not take any nutrition in since the first lap…over 2 hours. ( By the way – I know exactly what went wrong and it was my fault )
  3. I moved to the run and felt a big relief. Running is my passion, and I was hoping for a reprieve and a means to salvage the race. Unfortunately, it was short lived. By the time I got to River Road I started vomiting again. I pushed through to 26K on the run before coming to the conclusion that I needed to seriously consider the implications of what I was doing. The last vomit had moved from simply throwing up to heaving. The temperature was rising and I had now gone over 4 hours without any really fluid of nutrition. I was starting to get dizzy and I had stopped sweating. I stopped in at the EMT tent on River road and they tried to nurse me back. By watering down some Gatorade, they hoped it would put some fluid back into my system. Sadly, my stomach was a mess and I could not get anything in. After 30 minutes, I decided enough was enough. They hooked me up to a “swell” IV line and transported me up the med tent. Not the ending I wanted, but things happen.

Take Away:

  1. Fitness and Peak performance was perfect for this race
  2. I realised I can push through a hell of a lot of discomfort before giving in
  3. Attention to perceived “little” details is critical. Not matter how experienced you are, don’t assume things will take care of themselves. You need to think it through, test it and ensure it works!
  4. Shit happens, let it go and move on. It’s not a reflection on your ability or future performance.
  5. Facebook is like the drunk call to the ex-girlfriend when you’re a kid. Stay away from it after any sort of event ( especially a rough one ) until you get your head on straight!! Smile

Conclusion

It’s important to mention a few people who really helped me through this season.

  1. The most important person, is my wife. She believes in me unconditionally, supports me unbelievably and is by the far the most important part of my team.
  2. Ray Zahab. My coach and friend who was patient and always had time to talk with me. He pushed me , listened and taught me me quite a bit in a very short period of time.
  3. Greg and Jenn at SportX . They set me up with my new Tri Bike, fitted me and kept me running smooth all season. Incredible people!
  4. Rick Hellard and the Zone3 family. Thanks for letting me do the Hammertime workouts with you. Well worth the effort to drive to Ottawa.
  5. My previous coaches Richard Cadman and Neil Rosenthal. Both helped lay the foundation we built on this year.

Looking forward, some fun and exciting things are starting to develop as I become more involved with i2P.

August will see me reduce my volume and take a bit of a break while I reestablish my trail legs. Moving into September, the plans will be firmed up for the fall and Part 2 of my season will get locked.

Cheers!

Infinit Review

 

I’m in the middle a ramp up for Ironman Lake Placid and constantly in search of nutrition that is both easy and convenient. I don’t want to be be drinking a paste, but the thought of having to take 2 gels an hour plus sport drink doesn’t sit well either. So when I started doing some research, Infinit started popping up. Even more interesting was the customizable blends that are offered. ( hmmm… single eyebrow raise )

Around the same time, I was scanning twitter and noticed they were offering a spontaneous giveaway. A nutritional consult with a free sample. I responded and what do you know! I won! ( High 5 to myself in the mirror )

They contacted me quickly and we set up our call. The consult was simple and well within my level of understanding. I did not need a PhD to understand what he was saying, and the fact Darcy ( owner ) was a Triathlete himself made the discussion that much easier. He understood my tri-geek chatter and translated that into a blend I could call my own. ( Corey’s IM blend – best name ever )

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Those that have read some of my other reviews know I try not to get into too much technical detail. Myself, I am interested in “ does it work?” first and foremost.

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I wanted something that was light tasting and not leaving my mouth pasted up.

I wanted something to cover my nutritional needs without having to pack hundreds of gels or bars.

I wanted something to manage my electrolyte intake.

 

The blend we created was supposed to do this entirely. ( arms crossed in  skeptical fold )

Does it work?

At this point I can say, very confidently, “Yes”  I’ve been using it for almost 2 months and I love..love..love it.

I take the recommended dose, 2 scoops = 270 calories per hour. I’ve used for all of my long rides and workouts ( anything over 2 – 6.5 hours) each week and the result is always the same. Smooth and consistent energy. 

  • No sloshy stomach
  • No energy spikes.
  • No gummed up mouth
  • No feeling thirsty despite drinking a bottle an hour
  • Light flavour and not overwhelmingly fake
  • Mixes well and fast, you’re not getting gritty pieces of sugar in your mouth

How I manage it

For long rides, I carry two full bottles and fill zip lock bags to equal the number of hours I’m riding. I stop at stores, grab water and mix a new bottles as needed. Simple and fast. My Garmin is set for 10 minute alerts, and I sip each time the alarm goes off.

As for the racing, I was trying to figure it out. What do you know….right on time…as if they heard me…this neat little article appears with some great ideas. ( get out of my MIND!!! )

Whats next?

Well first off, I am building a tin foil hat!

I love this stuff, and I am really looking forward to trying it in action during a race ( not just training ) . I’ll be using it exclusively for Tremblant 70.3 in June and if things go well, definitely for Placid in July

If you have not checked it out…please do. You will not regret it.

Cheers! Corey

i2P and becoming an ambassador

 

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As I’ve gotten closer to middle age, there are certain things that start coming into line. Things that I see clearer and priorities that become very sharp. I start making decisions a little more carefully on who to support, and how to support them.

For me, I believe it is critical to support our youth and the environment. I believe that both are about the future and without either one, well,  there is no future. It’s an investment that may not payback immediately but will pay dividends years ahead.

A couple of years ago, I was introduced to Ray Zahab and the i2P organization. I was struck by the authenticity and honesty of everyone I met. What is i2P? I think it can be best summed up by the simple, and yet powerful, purpose defining it.

Educate, Inspire and Empower.

Using adventure and technology as a medium, i2P encourages youth to reach beyond their perceived limit and prepare them to make an impact on the world. Further to that, classrooms around the world can share the experience live as the adventure unfolds. There is no cost associated, just curiosity and a desire to learn and grow.  By being web based, all i2P expeditions are fully interactive utilizing live satellite communications, daily videos, written blogs, and photo journals to deliver peer to peer learning. Schools around the world can journey alongside the expedition and learn at the same time as the youth ambassadors. Right now, there is a team of 5 youth getting ready to head out for the next expedition. In May, the journey begins in Greece! ( Read about these awesome young folks here )

So it’s got to be expensive right? Well guess what?! All expedition expenses are covered for the Youth Ambassadors and all i2P Experiential Learning Programs are delivered free of charge to schools and students around the world.

I’ve gotten to know many of the folks at i2P and when Ray approached me about becoming an ambassador, I was very excited (and honored). The i2P brand is very important to Ray because it’s also a direct reflection of who he is . Coming on board , fits my beliefs and I know I have something to offer to further these important words. Educate, Inspire and Empower

This is a exciting time and I’m happy to be part of a such a great organization.

For information, check out the website http://impossible2possible.com or watch this video for a great explanation from the founder himself.

If you want to register your school for Greece , Click here!

If you’re interested in becoming a youth ambassador on a future expedition, ask us how!

If you would like more information or to chat, drop me an email at cturnbull1@cogeco.ca

Small Town Changes–Vickie’s

We are a small town and it does not take much to feel the ripples when something changes or happens. Be it a factory shutting down, losing someone or a business closing up.

Over the last few years, I’ve gotten to know many business owners who have supported my various charity activities with little to no hesitation. We’re fortunate that we have these small business’s in town because they are ones who give the most. Be it Sport X, Zen Dragon, Smiths shoes, Wills Transfer, Town and Country, Rideau Winery, Century 21, Smiths Equipment, Chuckles Jack…..or Vickie’s.

This week, we’re losing Vickie’s and although I would never fault someone for following their passion and dreams, it is sad.  Selfishly, I could say I am losing a supporter but it is more. Vickie’s was a stable business for many people in this town. The type of clothing that was sold pretty much excluded me from shopping there, however it never stopped Vickie from supporting me. It also never stopped her from supporting many, many other people and clubs. Some we know about, more I am sure we don’t. Whether it was her fitness challenges, her donations or her volunteering she was always around.  Even to the end, she tried very hard at her own expense ( while going to school ) to find a suitable owner who would continue what she started. I don’t know all the details, but sadly it appears after many false starts…it was not in the cards.

So, here we are. I am happy for one person to be able to follow their dreams but I am sad that our community loses such an important of it.

Thank you Vickie for your help and support over the years. Good luck! VickiesYou deserve it.

 

 

 

 

 

 

PS – I know I have missed business’s …I am sorry if your name is not on here.

What do you think about ?

I get asked a lot what I think about when I run an Ultramarathon or a 70.3 or an Ironman . Many people act in disbelief when I inform that that I don’t even listen to music. I love the simple moments. I don’t even carry water if I don’t have to.

I can understand how in this day and age, some people can’t fathom how to be quiet and just be by yourself. But for me, being an introvert, this fits perfectly with my personality. Being alone with my thoughts for hours doesn’t bother me. Being alone and facing a brick wall to run through doesn’t bother me either. It’s just the way I am. I suppose some may see it as being a bit of  a loner. Well…yah…kinda. But there are reasons.

On some of my runs, I often leave the house living in one world and return living in a completely different one. It’s within those moments, that I sort through the cobwebs and skeletons in my closet. Housekeeping is very important when you struggle with anxiety and this keeps those monsters at bay.

Emotional reactions turn to logical responses.

You often hear runners being asked; “What are you running from?”

The truth will show up during those hours alone. But it’s not as dark or mysterious as some people think. And it’s not a question of what we run from. It’s more a question of what we run for.

In my case. The answer is simple.  I enjoy those minutes or hours where it’s my mind, my soul and my body moving together for a single purpose. At each point, one may waver but the other two seem to step up and pull the extra weight for a while. 

It reminds me of short song by the Waterboys titled “Spirit

Man gets tired
Spirit don’t
Man surrenders
Spirit won’t
Man crawls
Spirit flies
Spirit lives when man dies
Man seems
Spirit is
Man dreams
The spirit lives
Man is tethered
Spirit is free
What spirit is man can be

So….what do I think about?  Not much…

Sufferfest Review–Run WO “The Machine”

…<slow clap>…Well played SufferFest…Well played….

 

I was lucky enough to get my hands on a pre-sale copy of the new Sufferfest Running Training video so I could review it.

For those that are not familiar with the Sufferfest collection, you’re missing out. Up until now, they have been primarily focused on stationary cycle training videos. To put it mildly, those are simply awesome..how could this not be?

Hint 1 – They are called the Sufferfest

Hint 2 – Their motto is IWBMATTKYT or “ I will beat my ass today to kick yours tomorrow”

Their videos have a great mix. Wicked workout, excellent music and pretty neat video footage. Their angle is to put you right into the middle of the various races or events with a bit of a story line and objective. Directions and objectives are easy to follow .

This is their first jump into running, and all I can say is it’s about time!! This is going to make some of those Treadmill runs much more enjoyable!

Err…maybe enjoyable is not the right word.

The premise of this video “The Machine” is this.

You’re from the land Sufferlandria and you’re on a world tour of marathons. They are sending you out because you are so “advanced”. To keep it fair, they have created a special machine for you that will make you run up hill the entire time while racing against others. The grades will vary!!

(NOTE: Going into this, it’s handy to know your actual paces from Marathon to 5K. because you’re going to be using those as a measure for effort, and then translate that to treadmill pace. For that, you can use this handy chart.)

effort

The screen while running will look something like this so you’ll need to keep an eye on it…but it’s a great distraction from the effort and easy to figure out.

 

Screen1 In this case, the 6.0 is your effort ( Marathon Pace) , the 3% is the grade/incline of the treadmill and the red counter beside appears when you’re getting close to a change up of effort. Easy right?

The video starts off with a great warm-up, then brings you into the workout before carefully blowing your lungs apart at the end. Think I’m joking? Think again…below is my Heart Rate profile from this workout…182 used to be my top end…I just found a new MAX at 185. I won’t get into all the details, I mean that is part of the fun right? But I will say the following…

Think running your 5K flat pace but at an 8% grade!!!

OK? get it? This is the real deal and it delivers everything the cycling videos do and more.

HR

Screen2

 

On a serious note, many people could be intimidated..don’t be. This is meant to deliver a serious package while keeping it fun and light.

Running an 8% grade at a 5K pace is not easy, and it caused me to buck a little bit. Most of us train for the journey, and if at first you don’t succeed…try again. But the workout is varied and offers a few different things and I guarantee you can probably do most of it. You will come away proud that you tried and wanting more!

 

You an check some more of the video right here. https://vimeo.com/100966026

Some neat facts:

  • The videos feature Officially Licensed footage from Diamond League Track & Field and prestigious marathons from around the world –
  • Workouts were designed by elite coach Neal Henderson of Apex Coaching. He also designed several of the most popular cycling workouts.
  • These videos will be released on 31st July 2014 at TheSufferfest.com
  • The Machine will cost $10.99. The other two videos are Steamroller (45 minutes and $11.99) and Revolver (30 minutes and $9.99). They will be available as a bundle for $28 for a limited time. It’s a great deal and I cannot wait to get my hands on the other two!

 

So..to wrap this up.

Did I suffer? Yep…

Did it beat me down? Did I break?…..okay okay..I jumped off the belt once!!

C’mon..8% grade at a 5K pace!!  I told them to bring it….they told me it would be brought…and I’m pretty damn impressed. I love it and have a new objective.

Keep it coming Sufferfest!!!! You’re not scaring me!

 

Cheers and enjoy the day!

Corey