Tag Archives: triathlon

Mont Tremblant, an exercise in how to handle a tough run.

Brownie from the Ironman Mont Tremblant Banquet

Brownie from the Ironman Mont Tremblant Banquet

Ayesha's brother Njal cheering me on on the bike.

Ayesha’s brother Njal cheering me on on the bike.

Well I finished my second Ironman last Sunday and I’m just starting to feel normal again. It can take while to recovery from an Ironman. The race did not go exactly as I had hoped, but few rarely do as I usually have high expectations.

The swim was good. I had a good start and didn’t get banged up too much. I was able to stay on good feet for most of it, except the end when it got a bit wavy and I started to feel tired and lose form a bit.

The bike was a bit harder than I thought it would be. The hills on Chemin Duplessis took a lot out of me especially the second time around.

By the time the run started I was a bit behind schedule and had to have a great run to make up for it, but after about 10k it was clear that today would not be the day for the run of life, so I slowed down a bit. By the time 30k came around my legs felt like cement and the thought of bailing did cross my mind for a second, but was instantly erased with the realization that Ayesha, my mom, and Ayesha’s parents and brother were waiting for me at the finish line (thanks again for coming to cheer me on, you are so guys are so good to me). I decided to walk a few of the water stations to allow myself to recover a bit. I find that this is a good strategy as you get a good dose of hydration and nutrition while taking a breather at the same time. I also find it physiologically much easier as I only have to convince myself to run to the next water station which is a lot easier than focusing on getting to the finish.

The run of an Ironman can be a struggle, but taking a walk at an aid station can help you keep going and thinking of the people you love waiting for you at the end will bring you to the finish line.

Mike M.

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Training through a sickness, not a smart move

Celebrating the finish at Mont Tremblant, I think I was really happy to finally reach the poutine and beer at the finish.

Celebrating the finish at Mont Tremblant, I think I was really happy to finally reach the poutine and beer at the finish.

Last weekend I did the 70.3 Mont Tremblant Ironman. I was a tiring weekend with a lot of driving, but race was great. It was well organized, had good crowd support and the rain stayed away on race day. I great tune up for the Full Ironman I’m planning to do there in August. This Canada Long weekend I was laid up on my back, I had a terrible chest cold. It is really frustrating getting sick when you are preparing for a big race, but there is no sense getting stressed or trying to train through it. It will only delay your recovery and could make things worse if you do and may actually cause you serious harm. Research has shown that strenuous training while sick can increase the chances that the virus can spread to your heart which could lead to serious consequences, up to and including cardiac arrest. That would really put a damper on your training plans. If you just relax and get lots of rest, maybe even see a doctor, it will likely only be a week or less and you’ll back on your training schedule. It might even do you some good to take a week off. So don’t sweat it, relax and you’ll be back at it and training hard before you know it.

Mike M

Figuring Out the Run


Ayesha and I after the Muskoka 70.3 race


Last weekend I had my best triathlon race every, I won my age group at the Muskoka 1/2 Ironman in Huntsville. Above is a photo of Ayesh and I after a great day at Muskoka. I had a good swim and a solid bike, but what was most surprising is that my run was by far the best I’ve every done on this course and I’ve done it twice before. Why this is really interesting is because I have not been running all the much this season and really have done next to no bricks as I’ve been plagued by my achilles bursitis. It’s wasn’t just a one time fluke either, because in all of the tris I’ve done this year I’ve had solid runs.

So what gives? Is the secret to a great run, not to run train? I don’t think so. Though I haven’t been running all that much, I’ve done more biking than I’ve ever done in preparation for my Ironman in Cozumel. I’ve biked as long as 100 miles in a single training session which I’ve never done before. This is well over the 90km that you need to complete the 1/2 ironman bike. Typically, after a long hard bike I’ve always struggled off the bike with tight quads or calves and eventually I totally seize up or had to slow down to avoid it. Lately, with all those extra bike miles I hardly feel any tightness on the run.

So the takeaway is bike training and especially endurance bike training is key to success on the run. If you want to have a great run off the bike, don’t forget to put in the training time on the bike. Your quads will thank you when it comes time to hit the ground running.

Mike.

Intermediate Open Water Swim Clinic at Cherry Beach

The Tri Trek Toronto Team will be hosting a free open water swim clinic tomorrow at beautiful Cherry Beach. The Intermediate Open Water Swim Clinic will be held at Cherry Beach (end of Cherry Street at Lake Ontario, we will meet by the washrooms) on August 7th at 7pm and will last about 1 hour. This is a free clinic (Thanks to the Trek Bicycle Store) that will be geared more towards swimmers with some previous open water swim experience. You will need to bring a swim suit, goggles, a bright swim cap, and a wetsuit (this is not necessary, as I went out on Saturday without one and water was warm)

The clinic will cover:
-a quick recap of sighting, navigating the course and effective buoy turns
-drafting techniques
-passing
– a couple of practice mini races with mass starts were we try to apply the skill learned above (this is great opportunity to practice this as it is tough to do on your own )
-exiting the swim and getting the wetsuit off quickly

Thanks to our sponsor, Cliff Bar, we will also have Cliff bars to give away for all survivors.

To sign up add your name at the link below.
https://docs.google.com/spreadsheet/ccc?key=0AppPbgLcAy1HdGF4ZDVwNzhqNEh4V1N2MjdIX2o4Q3c

Hope to see you there.

Mike Medeiros

First Beginner Open Water Swim Clinic Date Changed to Tuesday July 10th

Hi all, the Tri Trek Toronto Team has decided to cancel the first open water swim clinic scheduled for July 3rd and instead combine it with the session scheduled for July 10th.

The Beginner Clinic will be held at Cherry Beach (end of Cherry Street at Lake Ontario, we will meet by the washrooms) on July 10th at 7pm and will last about 1 hour. This is a free clinic (Thanks to the Trek Bicycle Store) that will be geared more towards beginners. You will need to bring a swim suit, goggles, a bright swim cap, and a wetsuit (this is not necessary, but highly recommended especially if you get cold easily as the water can be cold)

The Clinic will cover:
-Tips for putting on and getting off your wetsuit
-Sighting & Swimming in a Straight line
-Navigating the course and effective buoy turns
-Mass starts and swimming in crowds (this is great opportunity to practice this as it is tough to do on your own ;))

Thanks to our sponsor Cliff Bar we will also have Cliff bars and gels to give away for all survivors.

To sign up for the Clinic please add you name and info to the list at the link below.
https://docs.google.com/spreadsheet/ccc?key=0AppPbgLcAy1HdGF4ZDVwNzhqNEh4V1N2MjdIX2o4Q3c
Mike Medeiros