Here…we….go….

20 degrees, sunny, clear roads.  This has been the story of 2012 in Toronto.  The outdoor biking has been phenominal and I have been trying to take full advantage for all my hill and power rides.  I have been sticking to the trainer for my tempos, critical power and even my longer rides (note: long rides haven’t been over 2 hours yet. *sheepish grin*).

For the last year I have been designing and executing my own training plan and it has been going well.  My most recent power to weight is 4.25 (for Critical Power, tested at Powerwatts studio on April 14), my threshold swim speed is hovering around 1:16/100m and my critical run speed is…tbd this weekend(!). I am defni I do miss the objectivity that a personal coach provides however and I have decided ask my previous (and best) coach to see if he will take me on as I train for Ironman Cozumel.

There, I said it.  It is now out in the ether.  I will be doing an Ironman this year. 

I am not sure how this little variety junky-fast twitch fiber-over analytical-borderline ADD – girl is going to deal with the multiple 6 hour rides….but I guess that is why I will be seeking help.

Ayesha

2012 Tri Trek Toronto Events

Happy New Year! The Tri Trek Toronto Team has finally woken up from a deep hibernation over the Winter Holidays, I know sping isn’t here yet but triathletes half to start preparing early. The event schedule for 2012 has been finalized and we’ve put together a great lineup of events for 2012 courtesy of The Toronto Trek Store. This year the team members are Ayesha Rollinson, Suzanne Zelazo, Michael Medeiros, and the newbie, Katie Snowden. Katie is taking Mike Greenberg’s place who has left the team to spent more time with his family, all the best Mike.

This year we’d like to build on the success of some of last year’s events with more of a focus on new triathletes. The open water swim clinic was especially popular with well over 50 participants last year, so we decided to have 2 beginner sessions and one intermediate session in 2012. The list of events is below.

More information on each event will be posted closer to the event start date. You can sign up for the free events by adding your name to the sign up sheet under the appropriate tab (one tab for each event) at the link below. Copy and paste the link into your browser.

https://docs.google.com/spreadsheet/ccc?key=0Asm2m2nTbbLbdFdRSG1QUzdSaHBwRDVJTzVkSDdvT3c#gid=0

Space is limited in each event so the sooner you sign up the better.

You can sign up for the Trek Toronto Winter Training Camp at the link below. Copy and paste the link into your browser.

https://docs.google.com/spreadsheet/ccc?key=0AppPbgLcAy1HdDZuWUpqbktGWThqVEdTaVU2WDVlRHc#gid=0

The Women’s Clinics can only be signed up at the Trek Toronto Bicycle Store.

Happy winter training.
Michael Medeiros

Fall Running on DVP Trails

It’s been a while since our last post, but I guess it is to be expected given the end of the tri season. Ayesha and I have been doing a few cross country races this fall for fun and I thought today was a good time to update the blog, since I just managed to take her down in the last race of the season, the Provincial Championships in Guelph. I managed to stay with her the whole race and pass her at the end. I know not the most gallant thing to do, but given I was a minute back at the previous cross race in Sunnybrook I thought it was my best shot.

Now the cross country is over the weather has still been quite cooperative with anyone wanting to run on the trails. I recently went for a great run on the DVP mountain biking trails. I started from Pottery Road and Bayview. There is a parking lot on the north east each corner off of Pottery Road that you access the trails from, despite the Pottery road closure. Park there and head off into the woods exploring the well worn trails, see the map below. This weekend I went with a Ayesh and a friend( thanks for showing us Sarah) and did about a 10k run loop and it was great. There is so much to see, from the cross bike push course (I can’t believe the industriousness of the x-bike community it must have taken weeks to build this course), to the shear drops to the river below and the multimillion dollar mansions overlooking the ravine. I’d try to explain the course, but I think the best thing to do is try and explore it for yourself as the trails are well worn and even signed in spots. It is really a great place to run and if you’re brave enough you might even want to give it a try with your mountain bike.

Mike M.

Trek Toronto Winter Training Camp

Trek Toronto Winter Training Camp

Starting November 8

Schedule November 8 to November 12

Tues 7:00-8:00 AM – Suzanne

Thurs 7:00-8:00 AM – Ayesha

Thurs 6:00-7:30 PM –Suzanne

Friday 6:00-7:00 AM – Ayesha

Nov 14 to Nov 26

Tues 7:00-8:00 AM – Suzanne
Wed 7:00-8:00 AM – Ayesha

Thurs 6:00-7:30 PM –Suzanne

Friday 6:00-7:00 AM – Ayesha

Schedule November 28-December 22

Mon 5:30-6:30 PM – Ayesha

Tues 7:00-8:00 AM – Suzanne

Wed 7:00-8:00 AM – Ayesha

Thurs 6:00-7:30 PM –Suzanne

Friday 6:00-7:00 AM – Ayesha

*Schedule Dec 29 to April to be announced

Trainers

Kinetic Precision Bike Trainers with wireless power meter

Fee structure

Bike storage is free

$20 for 1 hour session

$25 for 90 min session

8 class package $140

Signup Procedure and Rules

Self sign up via internet on Google doc at :

https://docs.google.com/spreadsheet/ccc?key=0AppPbgLcAy1HdDZuWUpqbktGWThqVEdTaVU2WDVlRHc

To cancel their reservation, athletes must remove their names from the on-line doc 24 hours prior to the scheduled class.

Due to the limited class size, athletes will be charged for not showing up if they have not removed their name from the spreadsheet.

Instructions

Bring a towel

Bring a water bottle

Be at store 15 minutes early to set up bike and warmup

Wipe down equipment after use

Washrooms, water available

Shower facilities not available

Instructor profiles

Ayesha Rollinson is a veteran triathlete who has raced on all the major triathlon circuits in North America, including ITU World Cups. She has podiumed nationally and internationally at most triathlon distances (sprint to ½ Ironman). She has even podiumed at a World Championships in the Aquathlon event in 2007. She started her own coaching and consulting company in 2009. The triathlon swim club she started now boasts more than 90 members. Ayesha is an engineer by training and brings a calculated scientific approach to all of her coaching and training endeavors. www.ayesharollinson.com

Suzanne Zelazo stormed onto the Pro Triathlon circuit in 2009. In her first year as a pro she placed in the top 10 at several 70.3 races. She consistently wins local running races and is on the board of volunteers for the extremely successful T.O. Women’s Only Runs. She is a community mobilizer and is regularly organizing events that promote sport culture. Suzanne is the finest example how smart people excel in sports. She is has PhD in literature and teaches at York and OCAD U in Toronto. Suzanne placed in the top 10 at her first Ironman in Placid in 2011.

Both Suzanne and Ayesha re C.O.R.E cycling instructor certified.

www.tritrektoronto.wordpress.com

End of Summer Blues

Me and Ayesha on our off week taking a Segway tour

Well it’s official the summer is over and Tri season in Ontario has come to an end. Now what? Taking some down time is essential to any athlete, be they elite, pro or a rookie who has just recently picked up the sport. You need to take a break to avoid burn out and going into chronic fatigue. I’d suggest taking 2 weeks off for your year end break after a key year end race or at the end of the season.

For the first week, take it completely off from exercise. Completely off, means completely off. No running or weights, or swimming. Enjoy it! Go to the movies, watch TV, go to the museum or art gallery. This also might be a good time to plan a vacation.

Then for week 2 you can start to do some easy exercise. I say exercise and not workout deliberately, because it should have no real structure to it and should only be what you feel like doing. Just do whatever you feel like doing for a few weeks. Swim or run when it suits your schedule or your friends just happen to be going for a run. Then after your second week you’ll likely start getting antsy and be itching to get back at it. This is a good sign and it means you are ready to get back into your training season again.

Having no scheduled training for a few weeks can be liberating and will invigorate you. Before you know it, you’ll be itching for a regimented schedule again and be looking forward to working toward your new race goals for next season.

Mike M.

Better Late Than Never

Relaxing at Wasaga Beach. A much deserved break after a long tri season.

I’ve completed my final tri of the 2011 season, the Multisport Wasaga Beach Olympic Tri. It was a great day with beautiful weather and sun. Unfortunately, as Ayesha has pointed out we were stuck on the 400 Hwy bet. 88 and 89 for over an hour as there was a truck fire. Surprisingly, Ayesha and I handled it really well and remained calm during the trip.

Due to the late start it was sprint to the race start with only 15 minutes to set up my transition spot, get my wetsuit on, and get to the start. My advice is that if you are in this situation the most import thing you can do is stay calm. I knew that if I missed my wave start I’d likely be able to have my time adjusted to the next race start (thanks to John Salt for adjusting it for me). The second most important thing to do is to get a spot for your bike and lay out your bike and run gear. Then make sure you have adequate water and nutrition, no use starting the race only to have to stop because you bonk. Finally, grab your swim stuff and head over to the race start. At this point you may just choose to forgo your wetsuit and save 5-10 minutes getting it on, and a possible tear that may result when you struggle with it. If you do choose to take the wetsuit, you’ll be able to familiarize yourself with the swim course while you put it on.

I made it to the start just in time to hear my wave being called… 1 min, 30seconds, go. Unfortunately, my wetsuit was only half on. I kept my cool and waited for the next wave, instead of running behind the first wave. For me it was more important to swim starting with a group and know when I had started so I could adjust my start time later. If I didn’t think my start time could be adjusted and my official time mattered to me I’d just have gone in late.

I ended up having a good race except for the run where my hydration didn’t seem to agree with me. My stomach felt like I had a downed a load of cement, so I didn’t drink any water on the run and started slow while the water in my stomach settled. I don’t like to toot my own horn and I don’t usually have a reason to toot it so this is usually not a hard rule to follow, but my bike was great at Wasaga. Actually, I’ve been biking really well all season. As a result, I won the Bike award for the top bike time in three series races, Wasaga, Bracebridge, and Welland. The Toronto Trek Store deserves a big thanks, my Trek Speed Concept has obviously been a key contributor to my biking success this season.

It’s been a great season, now to focus on swimming in the pool and running.

Mike M

Muskoka 70.3

While my race in Muskoka did not go as planned it certainly made for excellent mental toughness training! Lisa Bentley and her crew put on a super event in one of my favorite race venues–many thanks to them all for putting this on! The women’s pro field, while small, was stacked with very talented and some very experienced women who tackled the tough course with poise. Way to go Amanda and Michael Lovato who captured the titles from world champs Craig Alexander and Mirinda Carfrae who took 1st the last few years. It was pretty exceptional to see a husband and wife team win!

A super shout out to the gutsy Fiona Whitby who raced fresh off the heals of a 5th place finish at Ironman Canada. That was an impressive effort. Also, our very own Mike G rocked the course, posting the fastest age group time of the day! I should point out that he did so while looking totally (and unfairly) relaxed as he passed me on the hill at Grandview. Seriously–he looked fantastic out there.

For my part the race started out very well with a swim that had me out of the water in 2nd place. I swam alone for the entire 2k. Much as I usually like feet to swim on, it was ok not to have them since I know the lake well and felt quite at home. I was also solo for most of the ride…as in I couldn’t even see anyone. This made mental focus key and I struggled a little with that when I thought about the upcoming run. Typically I can’t wait to get to the run, but I had some foot/ankle issues going on coming into the race and I was a more than a little anxious about them. Prior to the race I tried my very best not to pay too much attention to the discomfort hoping it would minimize the swelling etc. I came off the bike in 4th place with 3rd place 3 minutes ahead of me. I tried to reel her in, but the rolling course was hammering my foot. I closed the gap on her to 37 secs but then just couldn’t hold the pace or hold off the pain shooting from my foot to my shin. (I’m awaiting bone scane and xray results) I ended up in 5th place and really learned a lot out there about how to keep on keeping on when I really wanted to call it a day. The spectators were super vocal coming back to Deerhurst–one of the benefits of a local race where so many people you know can get out to watch! Their cheers were so helpful.

My super coach Tara Norton did a relay together with Darko Ficko (who posted the fastest bike split by far in windy conditions–riding 2:18 over a hilly and arduous 94km) and our friend Todd Ross. They came in second. Here’s a pic of them as well as one of me at the pro press conference before the race!