::Iron Bike Room::

Posted on February 2, 2012 by Nathan

::360 picture::

In winter months I spend majority of my time down in the basement. It took me a little bit to finally set it up the way I wanted it but its working well now. It needed to be functional for both as a studio space for computer/art work but also to be used for bike training. Two main things I needed to keep in mind when I was setting up “the bike room/studio”.

1) I don’t have cable TV so all my entertainment comes off the Internet, so I have everything centered around my desk. I built the desk with both these functions in mind. Its always good to get within a headphone cables distance from your source; computer, laptop or TV so you don’t need to crack up the audio.

2) A basement was my best bet to start the bike room for many reasons but the biggest has to be the concrete floor. It can get wet, easy to clean, and I can drag the trainer all over it. I also added little piece of plywood under mine just so when I lube up the chain it doesn’t stain the floor. I’ve seen a lot of people use a rubber mat for under your bike, which would work , some use a towel but oil will go right through it.

I’ve been riding in my basement for over two years now and have found this set up to work pretty dam good, I’m interested to see and hear how others have there bike rooms. Links, pictures or even an email to me would be great. I hope to do a post with other tips and tricks later on. Email — [email protected]

::Ironman Specialized regearing::

Posted on January 24, 2012 by Nathan

In March on 2011 I decided that I would get my butt on a new bike after riding on my three ring Kona. I researched many different bikes and decided that I would go with specialized pro transition. After a full season of racing on this bike, I was super happy with it and felt that now I wasn’t at a huge disadvantage.

::old one::

In June I rode its first race in Oliver and took a 93km bike to a 2:36, in 2010 I did 2:54, taking 18 minutes off. I’m not all the credit goes to the bike since I’d been just 7 months new in the world of skinny tires.

In July I raced the Vancouver Half Ironman and continued to take time off my bike with a 2:44 but this time it was only 6 minutes. The difference between June and July was that the race course in June was a flat course and July (Vancouver) had a three looped course with a nice hill climb at the start of every loop. (as well as riding the IMC course the week before) Then finally in August I went into ironman and raced close to my goal time but got totally deflated by the time I hit the run.

I am always learning and after a long (still long) winter, looking over what I did wrong and what I can do to change and challenge my goals for 2012, I decided that the gearing for this bike isn’t right.

It came with a 53 chainring which after talking to a few guys at Velocity…is large. I felt like my old bike was pretty good for hills with the old three ring chainring. Ironman Canada is considered one of the toughest races on the ironman tour with its hilly climbs, but with Ironman St George thrown into the mix for this years racing, I’m told it’s even tougher. With stories of people walking their bikes up some sections, I thought I better get the gearing right.

::new one, ready to be tested::

So a 50″ s-works is thrown on for some faster rpms up the mountains. I’m hoping to get out on this guy here soon once the snow clears and gets a bit warmer. I look forward to the gearing difference and what sort of results that will come with the change.

::The Attack of 2012::

Posted on December 6, 2011 by Nathan

::Quiet day out on the road::

I’m really looking forward to 2012, with hopes of making some larger strides towards a sub 10 @ Ironman Canada with a hopeful Kona ticket attached. 2011s off season was mainly focused on getting my running faster while trying to find a passion for cycling. The season started off great with my half marathon coming down about 3-4 minutes in 3 months and by feburary my marathon time got under 3 hours in New Orleans. I started to finally enjoy cycling once I got out of my basement and was pumped once Spring Finally came around.

Once Triathlon season start I had some good races but I just couldn’t get all three to work together in one race. My ironman ended in disappointing fashion with a marathon slower then 2010 with a plan of just finishing. After all of the off season running and I sh*t the bed…so to try and finish off the year well I went out to Victoria to make 2011 end a little better.

Most of my triathlon racing for 2012 will be on the Subaru Western Triathlon series with the first race May 27th at Shawnigan Lake. Second Victoria on June 17th, and Vancouver on July 8th, and then using these races to see how I line up for my 3rd Ironman Distance at Ironman Canada at the end of August.

Running in 2012 will start across the line in Bellingham @ Lake Samish on Januray 8th. I am still in the works of finding a spot to race in Feb or March, with one last half marathon race @ BMO Vancouver on their new course in May before Ironman. Then probably another ferry ride to Victoria on Thanksgiving for a half marathon.

::New::

2011 I did two swimming races at the 2km distance and hope to get both of them in in 2012. The first was July 1st at Sasamat Lake put on by VOWSA, and the second and probably one of my favorite events in the summer ,The Interior Saving Across the Lake swim in Kelowna.

A lot of this year winter and spring months will be spent riding the bike. I haven’t looked at any Fondos yet, but there are a lot more to choose from this coming year with two new ones just in the Lower Mainland alone. Valley and Misson, with both looking pretty good.

Should be a good year with a lot to learn and a lot of fun.

::Off season planning and motivation::

Posted on November 29, 2011 by Nathan

"Yesterdays run, I can't get enough of Fall sunny days!"

I’m always find this time of year the hardest to keep on the up and up but most importantly to keep on top of things. Post summer hang over, a huge racing season feels like it suddenly comes to a sudden halt and in this section of the world, (Vancouver/ Lower mainland, British Columbia) the fall comes in so fast.

The daylight hours get slashed making training before and after work outside very difficult, let alone the rain and wind. Planning for the off season is always a struggle for me. Being self-coached and self motivated has its challenges, but the off-season brings on weird level of training. One thing that I keep reminding myself is that this is the most important part of the year. Planning for the next season happens now. I working full time in the spring and summer, so that means training comes down to the hour, and so planning now is smartest thing I can do.

One of the big factors for being self coached is trying to figure out what to do. A big tool I use is the blogoshpere. A cool thing about this sport is that we are all pro-active people, which also means we all like to share what we do. There is a huge amount of material to read about how people train, how they race and prepare. A guy like Jeff Symonds which had a huge year in the half ironman distance is always a fun read as well as a solid source of what a local guy is doing. For Full iron-distance I like a guys like Dirk Bockel and Andy Potts both both are Olympians (different sports) and top athletes long distance tri. Both have pretty solid blogs which has cool insight on what a pro-ironman life is like.

Few other blogs that I like to visit are Simon Whitfield, Kelownagurl.com, http://www.spiffykerms.com, James Lawerance, Christopher Baker, Matt Fisher and Steve in a Speedo. I find it’s good to read what others are going through, what races to do, but most importantly, it helps for planning.

This season I plan on going after one of my biggest goals yet. Kona, a race that is looked as one of the toughest on the planet. After getting the tri bug in 2010, I’ve been focused on this goal and the 2012 season will be when the two year action plan will be in second phase.

I’ve been Looking at the Endurance Planner software to kinda give me some fresh training after using a tri fuel program for the last year and half. If anyone has some more input on what they use or reviews of different programs I will love to hear about it.

::Post Ironman 2011::

Posted on September 7, 2011 by Nathan

My second Ironman finish is in the books, and this one was the toughest race yet. I think every race you learn something new about yourself, and this one was no different. From dealing with the heat, chain drops, and dead legs, this year race was an all out war. My goal time of sub 10 hours quickly changed after the bike ride to, hopefully I finish this race faster then 2010.

Last year the swim felt awesome, little effort, no fighting and smooth water. This year, the total opposite. It was the longest fighting swim yet, the full 3.8km was full of smacks, kicks, and feet grabbin. Almost 3 minutes slower then previous coming out of the water.

:: This is what happens::

Next was on to the bike. After the usual not sure what I am doing transition I got onto my bike. A nice 40km wind push and another 40km of solid riding to Osoyoos. Now it was on to the start of the race…the Ritcher Pass climb. My Legs felt great on the flats but the hills started to take their toll. Each hill with the addition of heat clearly started to suck up my energy. After a few chain drops, one on the top of Yellow Lake and another on the way down I was ready to get off my bike. Of course the last 8kms through town feels like 30kms and the added strong head wind made it really enjoyable.

::probably the only time my dad will run faster then me::

I came in a little slower then I was wanting but was fine with the time. I knew when I got off the bike I would need to do some serious damaged on the run course to even come close to that 10 hour mark. Jumped off my bike around 5:36 and started running. About 5km into the race I was wondering how my legs where going to get me through 42kms. They did but not very fast…and they didn’t work on the hills. Same as on the bike, coming into town felt a lot longer then it should and finished up a few minutes under 4 hours. Which is also slower then last year.

Total time was 10:35, with a stomach that was fine through out the race until I got over the finish line. I counted three times when people beside me just all out puked and keep running. It was one of the craziest experiences I have ever been a part of, and looking forward to 2012. Its looking like next years goal will be sub 10 hours and see if that gets me where I want to be.

I was using powerbar products through out the race and they seemed to work pretty good. No real issue and think I’ll stick with their items

Things I took from this race…

Be right in front for the swim start and maybe a bit to the left for smooth water.

Eat a bit more protein on the bike. I was using powerbar products through out the race and they seemed to work pretty good. No real issue and think I’ll stick with their items for the next races as well.

Push hill training a bit more on the bike as well on the run.

Figure out a balanced sodium plan and electro plan.

I also think I need to change up my gearing on my bike to make it a little more hill ready.

Start my taper a week earier

Speed up transitions

Try and have a bit more energy for the run

::Almost done, I remember this point last year and I can't figure out why I am never happy to see the end::

:: Tapering in the Sun::

Posted on August 27, 2011 by Nathan

Here are some shots from the the last week. Trying to enjoy some of the extra free time, as well as shots the day before IMC sunday morning. Got all my packages ready to go and tackle the course. Doesn’t look little there will be any surpise rain or hail this year. Should be a great day. 7 am start with hopes of a sub 10 day. Hopefully the heat won’t wear me down too much.

::Amazing night for a ski::

::Did some visiting at a cabin up the lake, could handle waking up to a place like this::

::Last weekend on Pitt Lake::

Everyones gear getting all a line for tomorrows start. It’s going to be a sunny and hot tomorrow.

::if I have as much dedication as this couple, I should be fine tomorrow::

::a lot of $$$ on bikes in one spot::

::bags are getting lined up for tomorrows big race::

::Training with Brooks running shoes::

Posted on August 18, 2011 by Nathan

Been grinding it out for the last 3 weeks on getting myself ready for August 28th. The long journey to Ironman Canada started way back around February after I finished up my Marathon in New Orleans. Its amazing how much the body can progress after a year. I used the winter to get my marathon time battered down but also slaved a lot of my winter riding in the basement watching tv. So on the theme of progression, I have also been trying out different types of shoes. Wanting to get a bit more out of my run, and just out of pure boredom of regular running. I thought I would doing a bit of looking around for my feet. Constantly looking for new routes and new areas to run, I thought I would let my feet in on some new things as well.

::Brooks Adrenaline number 9:: I have two pairs of this same shoe...I hate buying the same thing twice...

I’ve been running in a brooks shoe for about three years, and haven’t even considered switching shoes. I’ve primarily been trucking in adrenaline shoe since I believe #7. I bought my second pair of #10′s at Christmas of this year and I think they are on #11 now. This shoe has been my race and training shoe…but not for long!

::Adrenaline number 10:: not worn yet, but do have another dirty pair...once again...

I get a little tired of dealing with traffic, traffic lights, junkies, shit drivers, old people in their scooters, and lazy people in their scooters taking up the walkways soo….I’ve been mixing some trail running. I was using an old pair of Adrenaline number 7′s on the trail but after a few longer runs, I wanted to see how much of a difference a trail shoe would make. Obviously I stuck with the brooks, and heard nothing bad about the Cascadia shoe. Naturally I went out, bought it, and took it out for a 1 hour run along the river. It was like night and day, gripping and more command on the trail was amazing. I did find this shoe a little heavy but something I could deal with. It probably didn’t help that I was running in the Green Silence the day before.

::my Cascadia trail blazer:: Trying to be my favorite...probably will be in winter.

With all this hype of barefoot running and minimal shoe design I decided to give the Green Silence a go. The first run in this shoe was done at the track and man I felt like I was flying. Super light, like I didn’t have a shoe on my foot. With that said, my arch could tell as well. I’ve been having some arch swelling for a few months now and the first run in this shoe made me feel it a little more in the morning.

I have since ran in this shoe 20 plus kms and enjoyed the light design. I am sitting on the face about using this shoe for more then a half marathon race, but thinking about using it for my marathon at IMC. I’ll probably with decide a few days before and see how the arch feels. I have been running in this shoe almost 2-3 times a week, trying to get my feet use to the minimal design. Any questions…ok good.

::These are my favorite, they come stock in Green and Black but you can order a few different colours. Such as this red and royal blue.::

Weekend Training camp :: Kelowna/ Penny

Posted on July 21, 2011 by Nathan

Ventured up to Kelowna for what would be my last race before Ironman Canada. July 16th was the Across the Lake Swim, a 2km race that goes across Okanagan Lake. This year it was sold out, and thanks to the race organizer I was able to race due to “I thought I was signed up” issue. Caps at 500 people with a 8am start from the Indian Reserve on the West side of the lake. I had a small melt down in the morning because I found out in the morning I wasn’t in the race and had to get my butt down to City Park. Got down to a full parking lot and missed my ride on the houseboat that take other side for the start. Lucky we had time to get over to the other side with time a lot of time to spare.

Bag was full of "non race garbage" stuff.

5 wave start with 2 minute gaps between each one, the slot that I got had a 3rd wave start. 5 minutes into the swim I started to reel in the second wave and by about 15-20 minutes, started to get some blue caps that started in the first wave. The race is a straight swim which makes it pretty easy to spot were to go. Was happy with my 25:14 finish, was hoping to get under 25 but still my fastest 2km swim yet. I was first in the 55-65 age group which is also awesome, I think I was second in my actual age group with a 16th overall time, a lot of fast swimmers at this event!

Enjoyed the event, and there is also a pretty huge package with a towel, cap, water bottle and enough food product to get you through the weekend with out having to buy food.

From the Swim start. The old guy on the deck didn't lke me taking pictures. I hope he was in the 55-65 age group.

After a little nap I was hitting the streets for a 160km ride. I decided to stick in Kelowna for weekend, since booking a single night in Penticton is a giant pain in the ass. Bought a map at the Walmart and figured out a large loop from the Westside of OK lake to Vernon, and then followed the Kelowna Grand Fondo route back. (which was earlier that morning.) Didn’t really enjoy much of this ride since the first 60km was on no shoulder road with step climbs and twists. After that was done, some black cloud decided to follow me and shoot some lighting bolts down, followed by buckets of rain. This happened twice on the 5 and a half hour rip, lucky it was warm out.

The main focus of this ride was to try and keep relaxed, and figure out some different fueling strategies. I’ve been using mostly powerbar products mostly because the local grocery stores around here only carry them. Been pretty happy with my energy levels on my big days and think I’ll be using their products on race day. I am also trying out their Engergy Bites which will replace the clif bars that I have been using in the past. I find the energy bites a bit easier on the taste buds and don’t dry up my mouth as much as the clif bar.

View from the back of the creeper at the camp site in Kelowna.We stayed at the former Waterslide Campground, no waterslides anymore so they changed their name...can't remember what it is though.

After my big Saturday, made it over to Penticton for a 25km run on a large section of course. (the tough parts) and then hoped on my bike and rode the same 25km to give the legs one last pounding before the drive home. Feeling good in the weeks ahead with a 360km workout week under my belt, with an eye on 400km this week.

Photo Thursday :: On Thursday

Posted on July 14, 2011 by Nathan

I’m getting into some big weeks leading into peaking out for a few more weeks. I know I have said this before, but new routes and a change in scenery makes things a lot more enjoyable. Saturday started out with a trip down to second beach pool for a quick 2k in their salt water pool. Amazing morning with a few jerk regulars that I had to smoke out. Then went out for a 25km run through False Creek, Olympic village, Granville, kits beach, and Jericho. Then did 3 loops of Stanley park on the bike, and finished on a super busy seawall for a last 10km run to end off the day.

It was a total zoo on the beach Saturday. After 11am people just poured in. I wanted to take more photos but just wanted to get the hell out of there after all the training.

Sunday I headed out a bit later in the day for a trek to Hayward lake for some hills and then headed east to finish my ride at Harrison. Great ride with some good tail wind. Great route that had a mixture of everything, including a ton of motor bikes heading to the show and concert at the Sasquatch Inn.

Some great light on the way home from Harrison

This old lady gave me a good giggle. wasn't fast enough to get the front of her but it was pretty funny seeing her ripping around in that thing.

Heading into Kelowna Friday night for their open water swim Saturday Morning. Looking forward to it! Last race before Ironman.

Duel Race weekend :: Vancouver Half Ironman

Posted on July 6, 2011 by Nathan

I wish I had a bit more time before I had to jump in the ocean.

Pretty busy weekend with Friday morning starting off early with an open water race at one of the main staples for open water swimming in the lower mainland, Sasamat Lake. There has been a long tradition of having this Canada Day swim put on by the Vancouver Open Water Swim Association and this year I finally made it down. It was it’s 20th Anniversary, with 3 distances you can suit up for: 1km, 2km, and the iron distance of 4km. I decided to go after the 2km, racing Sunday made me choose a lesser distance.

The men started first with the ladies coming in after. I think over 300 swimmers come out to jam the parking lot of this roughly 1km square lake. 2km distance was a single loop with the 4km going for a double dip. I ended up coming in 4rd in the men, and 6th overall, with a time of just over 27 minutes. This set me up for a nice little Sunday in Vancouver.

Headed down to Vancouver Saturday afternoon to pick up my race package and drop my bike off for the Subaru Vancouver International Triathlon. I had to be careful on my expectations since I packed a pretty large weekend up in the interior the week before. The main goal was to finish with a strong run and feel good at the finish.

Its a bit of a pain with a 6:30 start in the morning coming from Abbottsford/Langley area but its a lot faster at 5 am on a sunday then on a Monday. Got to the transition just after 5:40 and suited up for the swim after a bathroom search. Took a few quick pictures, jumped into the ocean to take the shock out of the heart stopping start plunge. It was an amazing morning with a light wind and the sun starting to burst through to set everyone off.

On the way back up for another climb

I felt relaxed through out the whole race, so relaxed that I was a little worried. Swim felt good, having just raced in my wetsuit a few days before made it feel a lot easier. Body was use to the motion and restriction of a suit which also took away from the lactic acid build up. Popped out of the swim apparently 5th which it seemed like a was behind a huge group, got to the transition and of course got past by a large group because I fought with getting my wet suit off.

Jumped on to the bike for a 4 loop course that I am not a fan of. 4 climbs made it clear that my 6 hour training ride used up a lot of my legs as well as an area I have been avoiding on training rides. They felt fine but didn’t have the push that they had in Oliver. I still felt relaxed, and it probably worried me the most at this point. I continually got pasted by groups as normal and was really starting to get frustrated with my bike. Just on the last lap I finally had enough as a group of 5 past and thought I better just worry about finishing this off and go after the run. I ended up getting a bit of jump at the end to finish the bike off and was pretty hopeful that my run will be better. I passed a few people that got me up around UBC on the way back to transition and had a really quick transition to the run. After a quick pee I was feeling good. Ready to run, and so happy my bike wasn’t under me and still feeling relaxed.

Up that this point my fueling seemed to be perfect. I took out a lot of the “sports” drink this go around and just used water. I had 5 gels on the ride with one that was caffeinated, and went through one and half bottles of water and half of powerade. I grabbed my powerade off my bike and finished it off on my way out on the run. Then I threw two GU gels blocks in my jersey full of bike shit I forgot to take out that were also caffeinated for fueling on my run. My run felt great, wasn’t tried, wasn’t felting sugar loaded and my legs had bounce. I didn’t take much water or powerade on the run, but did use a lot of water on my head as the sun started to warm up. I kept my pace through out the whole run and felt really good, past a few that got by me on my 4th loop of the bike. About 13kms my hip started to let me know that it was still sore from falling on it to week prior. I kept relaxed and didn’t need to stop, a few tweaks here and there that would give me a bit of a scare, but all in all, fought it off. I had one GU gel on the whole run, half at 30 minutes and the other half at one hour, five.

Was a strong race with alright ride. My swim was the same as last year, bike was 6 minutes faster, and run was 2 minutes faster. turned in a 4:41 which still has a large room for improvement still. Now I be working on the next 8 weeks for getting all three in sink. One more open water race up in Kelowna and then Ironman Canada time.

6:30 am!

Beer at the Jercho sailing center after the race. Tough to beat that padio.

Oliver :: Mini Training Camp

Posted on June 30, 2011 by Nathan

I have always enjoyed the city of Penticton but I’m getting increasingly frustrated with trying to book weekends and events there. Once again I try to come into town and get a good solid weekend in and get let down by not one but all the campsites in the city. I was leaving right after work on Friday and was going to arrive just a touch after 10. I called ahead to see if there were any sites that didn’t have an issue with this, after calling three sites, I got told no. Two close at 10 and another at 8. I got so upset with this that I just blew off Penticton completely and headed to one of my favorite spots in Oliver, where I stayed for my half ironman. Once again Lakeside Resort pulls through for me with no issues at all, and in the end works out to be a great place for a training camp. Maybe that’s why there is a half iron race there…

Oliver is a mere 20 minutes outside of Ok Falls or Osoyoos, depending on which way you go. Both cities have the Ironman Canada bike course going right through and OK falls is were the run turn around is. So I loaded up the creeper and headed to Oliver.

Got in just before ten, had a shower and got ready for my 165km bike starting from Oliver. (shortened the ride, took the rip through Penticton out…) Got up around 8 and finished up my ride around 2, threw on my runners and did one loop of the half iron course to finish my Saturday. Sunday was a quick dip in Tuc-el-Nuit Lake were the swim of the Oliver race took place, with a quick drive to OK Falls for a long run. A reverse route of the Ironman run route. I started at the turn around and then came back once I hit Penticton for a out back of 25kms. Once the run was done, I jumped in the lake to get the salt off and cool the legs down for a 4 hour drive home. All around solid weekend with about 10 hours of training in two days.

After moving my whole training to Oliver, I actually feel that Oliver is probably the best option for a quick training weekend. Laid back, less restrictions on all the bullshit and its tough to beat the setting of the Lakeside resort. 35 bux a night, with nice bathrooms and showers, lake front fire pits, store close by, and a nice quite setting. Here is there facebook page for more info.

Getting ready for two races this weekend quick open water swim on Friday in Port Moody with another half ironman in Vancouver on Sunday…

some shots from the Saturday night after training.

just up from the campsite

...

Lake for the Oilver halfiron, campsite just to the right.

...

Oliver Half Iron Weekend :: 2

Posted on June 9, 2011 by Nathan

Friday night after work we trucked up to Oliver for the my first Tri of the season. Headed for the Lakeside Resort right on the lake where the race starts. Got in around 9:30 to a full house of other triathlete campers and once we jumped out of the truck you could tell summer was in full order in the interior.

Saturday was package pick up, bike drop and race meeting day. Picked up my race package around 2 after a quick wetsuit swim. Then dropped my bike off around 3 after a wheel swap and chain clean up. I was all set for Sunday, bike racked and all my geared ready.

The morning came pretty quick, with a race start of 7am and bike transition open at 5:30. Wondered over about 6 to get marked and drop everything else off. I should have also gotten my hand marked as well as my leg and arm…

Jumped into the water 10 minutes before race time and got a quick swim in and then stood in the front for the start. Last year was a bit of a rough go with a few kicks to the face, but this year I made sure I was out front. This worked out prefect. I was off without any problem and swam the whole race alone, just behind two of the race leaders. Came out of the water 3rd and then ran up the road to get on my bike. I jumped on to my bike for a warm 93km bike. Felt pretty good on my bike with my second lap of the two loop course being faster and a whole lot less people passing me then last year. Finished up with a 2:37 bike split, with last years at 2: 54. The guy right in front of me went over the dismount line and I almost did the same after watching him do it… After spending a few minutes looking for the wrong number in transition, a volunteer yelled at me that I was at the wrong rack…the guy that had the 2 minute penalty was already out of transition before me…oops. I was looking for 69 not 59, I guess my mind must of wondered to some interesting thoughts on the bike.

just coming up the stairs from the water

Threw my shoes on and was ready to go after a few bikers that got me on the ride. After a stop in the bush for a pee and two more passing me, I realized how hot it was getting. I tried to grab the two that passed me on my pee break and go after more, but the legs just didn’t have it. My first two kms were pretty solid with 3:30, and 3:45 but quickly felt off that pace and was running 4:45-5 minute kms by the end. I had a pretty serious leg muscle glitch on the foot bridge on the first loop and from there, things started to slowly fall apart. With temps around 30 degrees, and going after that half marathon the week before, things started to pile up. Got into the finish just under 5 hours at 4 :57 about 15 minutes fast then last year, even with my running time 5 minute slower then last year. Not at all happy with the result but was happy with my bike split. I was wanting a 1:25-1:30 run which would have got me in the goal time I was looking for, 2 out 3 went well with the run not showing up…

At the first little climb, just coming out of Oliver.

Here is a picture of me at the"what the hell was that run" look on my face. Followed by my legs need to go in the lake.

All and all a good race, and with Outback Events its usually a guarantee it will be a well managed. Oh and I did end up getting my name on the list for Ironman Canada. So now after a few week of I will be going full steam ahead for IMC. My next race I’m thinking will be the Vancouver half Iron on the first week of July.

New Bike :: Specialized Transition

Posted on April 13, 2011 by Nathan

Since catching the tri/ ironman bug about a year and a half ago, I have invested hundreds of hours in training and now I have “invested” the money. I did a fair bit of research in the last little while and its hard to beat the pricing and competitiveness of Cervelo, but Specialized has been going full steam ahead with their line of bikes. I just didn’t want something different, I wanted something stiff and comfortable. After all the reading the Specialized transition was probably the best match for my body type. Their pricing is roughly 400-500 dollars more then the comparable cervelo but their bikes have been spotted a lot more in the last little while with a pretty impressive line up of pros jumping on.

I ordered a new 2011 transition but after a little mix up, cancelled it and found last years transition pro with a sick set of mavic wheels all ready mounted. Pretty dam stoked on it and already took it for a cruise today, and well…the playing field seems to be level now. Now I have no excuses.

Large frame... I'm about 6 feet so it will workout nicely.

mavic wheels...nice little add on.

slim

New shoes to match, set of Diadora tri shoes called the Infinity. They felt awesome today.

The konasaurus, showing its age. Ten year old bike, that got my to last years finish line, minus a spoke. (and no tri bars)

Motivation

Posted on January 24, 2011 by Nathan

Having a full-time job and trying to train for a race is a very though , especially if your looking to complete an Marathon or an Ironman. For myself being in the construction industry, I find it very difficult to stick to a set training schedule. Weird hours, long hours, or no hours. Finding motivation sometimes just as challenging as the run, bike or swim that you need to do.

I’m always on the look out for fresh ideas, and new training spots to keep it interesting. Quick little weekend trips help in the spring and summer to get yourself out of the daily grind and into the elements. Going to new places and trying new things is one of the key factors to keeping me motivated. Sometimes you don’t have the time and have to stick the the usual, and when that happens I often revert to the internet for some help. I generally use twitter for some quick links to different blogs but also have my regular reads. Below I’ll share with you some of my favorite places to go. I haven’t invested in coaching or training groups to keep me on task, but I find part of the fun is trying to figure things out on your own through reading, searching, and watching.

Link for different videos, interviews, and training logs for the Ironman Championships.

Very cool story of a professional tri guy (Jordan Rapp) getting his life back to where it once was.

Last years winner of Kona

Dirk Bockel’s blog that has some great videos and links of what he personally does to keep moving forward.

Video of two of the greatest swimmers. Some very good underwater footage. Two totally different swimming styles going head to head.

This youtube video was pretty much the start of getting me hooked on the sport.

Great Blog with a lot of info to help with many different aspect of Tri.

Running and triathlons, tools and links

Posted on December 5, 2010 by Nathan

Friendly interface

Over the years I’ve been using different tools and resources to help me in my training and meet my goals. I’ve ran numerous marathons, half marathons, a few half ironmans, swimming races, and competed in Ironman Canada 2010. I have done all my racing and training without coaching, paid resources, or paid programs. All my resources have been found on the internet through various websites, online documents, you tube videos, and various blogs.

You need to be careful where the information comes from and if it is up to date. Don’t always use the the first article or section of information, read up from at lease 2-3 different sources to figure out if its something you want to try. I generally start searching from different blogs and read what other people have used as resources and go from there. Twitter, blogger, you tube and different running, triathlon magazines are a huge wealth of information to get you started in the right direction as well.

Trifuel is a source that I still use and structure by base training around. I did find it to be dated but after going through a lot of different training plans, this one had the best layout as well as secondary indexing for terms used for different types of drills and sessions. I used this plan to get me to the ironman finish line with my 10:42. So its officially been tested. This was a great start and I didn’t get any injuries from his plan from over training or aggressive training lengths. I have already modified this plan for this year but continually revert back to it.

I am also in the hunt for a sub 3 hour marathon and found a fairly simple plan that set me off in a direction that will hopefully get me to my goal in February from a UK site called runnersworld.ltd.uk.

For generating goal and pace times runningforfitness.org has a solid engine with a wealth of other calculators as well.

For mapping out routes and distances mapmyrun.com as well as mapmyride.com are pretty popular sites with a new interface coming out soon but I find it too busy with ads. I recently switched over to dailymile.com which has a lot less garbage and more useful tools such as workout tracking and just has a more web 2.0 friendly interface. It works really well for triathletes since it crosses over to all types of racing. Add your friends and make sure everyone is on track. Not sure if there is an app for phones but I am sure they are working on it Very powerful site.

Athlinks is a site I recently started using as well which is also very useful for finding out previous race times. You can also see who stole your identity and ran under your name.

Nathan Veldhoen

::A Lifestyle blog of what I enjoy :: running, Triathlon, Art, Design, Photography, DIY and Building.::

Category Archives: Triathlons

::Iron Bike Room::

More From nateveldhoen

::Ironman Specialized regearing::

More From nateveldhoen

::The Attack of 2012::

More From nateveldhoen

::Off season planning and motivation::

More From nateveldhoen

::Post Ironman 2011::

More From nateveldhoen

:: Tapering in the Sun::

More From nateveldhoen

::Training with Brooks running shoes::

More From nateveldhoen

Weekend Training camp :: Kelowna/ Penny

Photo Thursday :: On Thursday

Duel Race weekend :: Vancouver Half Ironman

More From nateveldhoen

Oliver :: Mini Training Camp

More From nateveldhoen

Oliver Half Iron Weekend :: 2

More From nateveldhoen

New Bike :: Specialized Transition

More From nateveldhoen

Motivation

More From nateveldhoen

Running and triathlons, tools and links