Loaring Chronicles

CIOCIARO KIDS BIKE CLUB

2011-05-31T09:27:00.001-04:00

Charlotte is once again leading (with the help of her Champion Support Crew and Coaches) the Ciociaro Kids Bike Clinics at the awesome Ciociaro Club 1.3k Track in Essex County. Full info below on what is a great opportunity for kids aged 5 to 16 to learn bike skills and have fun!

INFO

• Every other Thursday night at the Ciociaro Club Outdoor Track
• Open to kids aged 5 – 16
• FREE MEMBERSHIP WITH SMILE
• Mandatory equipment: helmet, bike, and sense of adventure!
• 1hr sessions: 5:00 – 6:00pm
• Registration at 4:45pm before each session
• Dates: June 2, 16, 30, July 14, 28, August 11
• Last session (Aug 11): Free pizza party for kids, parents, & coaches
• Free Youth Racing Opportunities (1-2 laps) on alternate Thursdays at track: May 12, 26, Jun 9, 23, July 7, 21, Aug 4, 18. Medal for all finishers. Details at: www.bikethebruce.com

DETAILS

• Multi volunteer coaches (& looking for MORE – please contact me!).
• Kids split into groups appropriate to age and ability.
• Kids under 12 require a parent to remain on-site at all times.
WHAT YOU’LL LEARN
• Meet other kids who also love cycling.
• Learn how to take care of your bike & equipment.
• Learn how to ride safely in a group on a closed-to-traffic track.
• Practice cornering, climbing & descending a hill, riding in a “pace-line”, and manuevering around obstacles.
• Learn how to properly warm up and cool down for a bike workout.
• Prepare for optional racing opportunities at our Thursday night Race Series.
• Stay for delicious Ciociaro thin-crust pizza and drinks after!

Show up ready for 4:45pm and prepare to have FUN!

Contact Person:
Charlotte Loaring ( charlotte@loaringphysio.com )

TIME TO RIDE !!!

BBQ Rules

2011-05-30T20:23:00.001-04:00

My wonderful wife just passed this chain forward on to me…on the eve of our 3rd Wedding Anniversary. I sure am a lucky man to have such an amazing wife! I will have to do an end of summer update to report if any of the below rules are broken :)

BBQ RULES
We are about to enter the BBQ season. Therefore it is important to refresh your memory on the etiquette of this sublime outdoor cooking activity. When a man volunteers to do the BBQ the following chain of events are put into motion:
Routine...
(1) The woman buys the food.
(2) The woman makes the salad, prepares the vegetables and makes dessert.
(3) The woman prepares the meat for cooking, places it on a tray along with the necessary cooking utensils and sauces, and takes it to the man who is lounging beside the grill - drink in hand.
(4) The woman remains outside the compulsory three meter exclusion zone where the exuberance of testosterone and other manly bonding activities can take place without the interference of the woman.
Here comes the important part:
(5) THE MAN PLACES THE MEAT ON THE GRILL.
More routine...
(6) The woman goes inside to organize the plates and cutlery.
(7) The woman comes out to tell the man that the meat is looking great. He thanks her and asks if she will bring another drink while he flips the meat.
Important again:
(8) THE MAN TAKES THE MEAT OFF THE GRILL AND HANDS IT TO THE WOMAN.
More routine...
(9) The woman prepares the plates, salad, bread, utensils, napkins, sauce and brings them to the table.
(10) After eating, the woman clears the table and does the dishes.
And most important of all:
(11) Everyone PRAISES the MAN and THANKS HIM for his cooking efforts.
(12) The man asks the woman how she enjoyed her 'night off,' and, upon seeing her annoyed reaction, concludes that there's just no pleasing some women.

T-Minus One Week…

2011-04-24T09:45:00.001-04:00

Bouncy Bouncy Bouncy

2011-04-22T08:56:00.001-04:00

Run For The Cure Guelph 2010

2010-10-04T06:23:00.001-04:00

...through the eyes and youth of Annika Loaring...and from the wings, strength, courage, and spirit of Elena Loaring:

Scotiabank Toronto Waterfront Marathon

2010-09-26T17:17:00.001-04:00

The fastest marathon on Canadian soil was run this morning in perfect conditions at the Scotiabank Toronto Waterfront Marathon.

Kenneth Mungara, of Kenya, ran 2:07:58, the fastest marathon ever run on Canadian soil. Speed River's Reid Coolaet ran 6" under the Canadian Olympic A standard...a huge PB of 2:11:23...the 5th fastest marathon run by a Canadian, and the fastest marathon run by a Canadian in 24 years. Speed River's Eric Gillis also set a huge PB, stopping the clock at 2:12:08. Sharon Cherop, of Kenya, won the women’s event in a very fast time of 2:22:42….almost 6’ faster than any women has run a marathon on Canadian soil.

Congrats to LPC's Helen Robertson for completing her first marathon…and under her goal time. And it was another inspiring performance by Margaret Wojtowicz in the half mary.

I had a blast capturing footage ‘on the fly’ from my GoPro camera that was mounted on the handlebar of my road bike. Mike Hay and I had an amazing 50k bike ride….riding almost the entire course. Here is some awesome footage of the men’s race…focusing on Guelph’s Reid Coolsaet and Eric Gillis:

Happy 65th Dad :)

2010-09-24T08:35:00.001-04:00

RTC invade col de watson

2010-08-11T23:18:00.001-04:00

5 reps up col de watson…off to the jungle…

and edited Audrey Meadows by Ian Donald:

RTC invade Audrey Meadows

2010-08-05T16:35:00.001-04:00

RTC August 5th Bike at Audrew Meadows (1k sub-division loop). Unedited footage of "meat" portions of main set.

Warning: no soundtrack and might be very boring for many…perhaps Ian Donald…a man of many talents…will edit this into a spectacular piece?

The Squad: AH, AQ, ID, RP, TB, TL.
Coach: JL (filling in for CT while he is in Europe coaching the Nat Team)
The session: WU: 30' ez. PS: 5 loops of paceline and cornering. MS: 1 loop hard, 1 ez, 2 hard, 2 ez, 3 hard, 3 ez. CD: 30' ez.

The pace was “On” during the “hard”…a “harder” pace than intended..which usually ends up being the case when you put a bunch of motivated young guns on a 1k crit course. All in all, a good session after a solid 5k swim, short session with some “meat’, that will help simulate the gong show first couple k in Kelowna. More meat tomorrow :)

party at the cottage this saturday!

2010-07-14T10:19:00.001-04:00

This is what I see as I look into the crystal ball…

2010-06-29T10:04:00.001-04:00

A looooong time ago…before I became a passionate tri-geek, I was a passionate football (soccer) player. Not surprisingly, I closely follow the World Cup. Here are my arm-chair predictions:

Paraguay and Spain will win today’s matches. This afternoon’s match is worthy of a final…if Portugal topples Spain…then they are worthy of going the distance. But Spain’s depth is too good for Portugal on this day.

Quarters:

Uruguay over Ghana (sorry Africa…say it ain’t so…I am rooting along with you even though I refuse to blow into a vuvuzela)

Brazil over Netherlands in a must-see match. Two very good teams! Netherlands has always been my favourite team…and this one could go either way. Whoever wins this match will make it (but lose) in the final.

Germany over Argentina in a thriller (The Germans upset and get the job done…and Maradona explodes)

Spain steamrolls over Paraguay (with a dazzling display of midfielding prowess)

Semis:

Brazil trumps Uruguay…the Cinderella story comes to an end :(

Spain over Germany…unless it enters a shoot-out..in which case Germany prevails. But my crystal ball says it won’t go into OT…the Spaniards have too much firepower.

Final:

Brazil versus Spain: The Might Spaniards become the 2010 World Cup Champions!

Chances are extremely high that I am way off…but it will be fun to see how this unfolds…

Huge News for Windsor hot off the press:

2010-06-28T20:31:00.001-04:00

http://www.citywindsor.ca/000810.asp?id=4799

ICG Committee announced that in a unanimous decision Windsor Essex has been awarded the 2013 Summer Games.

Allied Force vs C3 battle for triathlon supremacy

2010-06-18T10:07:00.002-04:00

A friendly war will take place over the battlefields of Guelph Lake Conservation Area this Sunday. Grand Poo-Bah Barrie Shepley has challenged Team Allied Force to a friendly competition at the Guelph Olympic Triathlon. After much negotiation, the criteria has been set:

Each team can name up to 7 athletes.
First 4 athletes on each team count for scoring.
Lowest cumulative time of scoring athletes wins.

Both teams have a few athletes not racing on Sunday…so both teams will not be firing on all cylinders. Barrie and I will be the crazy coaches on the sidelines blowing our vuvuzelas (of which we don’t have) and cheering everyone on. Me racing was contingent on Barrie racing…so I won’t be racing. Barrie things I am a huge wuss for not racing…and he is probably right. But it will be tons of fun watching!

Team Allied Force (coaches Mike Hay and James Loaring):
Mike Hay
Mark Linseman
Tyler Lord
Jonathon McMillan
Ryan Power
Melissa French
Jeff Medd

Team C3 (coach Barrie Shepley):
Sean Bechtel
David Sharratt
Andrew Woegerer
Gary Hutchinson
Hans Porten
Claudia Johnson
Andrew Yorke

I think it will be a very close contest….and might come down to seconds between both teams after a cumulative time of over 8 hours.

The losing team will have to wear the other team’s uniform and pay homage during a team photo.

Both teams are encouraged to donate and help support two great causes:

On August 10th Miguel Vadillo (malva) will make an attempt to cross Lake Ontario.This swim will help organizations to raise money to help children to learn how to swim in organized programs and to provide young people with positive life changing experiences

The Loaring Triathlon takes place on July 17th, where all proceeds go towards the Elena Loaring Memorial Fund for Breast Cancer Research.

T-Minus One Month

2010-06-17T13:40:00.001-04:00

Only one month to go before the July 17th Loaring Triathlon :)

Write Your Future

2010-05-21T22:09:00.001-04:00

Tri For A Cure

2010-04-22T22:58:00.001-04:00

Download and print the 2010 Loaring Triathlon Registration and Pledge Form

Pledge Incentive Levels:
$150 = Free entry
$350 = Free entry + 1hr massage at Loaring Physiotherapy
$750 = Free entry + 1hr massage + New Balance running shoes
$1500 = Free entry + 1hr massage + Full head to toe New Balance apparel/shoes from The Running Factory

All donations received will be doubled by the Provincial Government. Tax receipts will be mailed for pledges over $20.

Thank-you for your support in helping raise funds for the Elena Loaring Memorial Fund

All Systems Go for July 17th, 2010

2010-04-21T18:26:00.001-04:00

Once again the Loaring Triathlon will have all proceeds go towards breast cancer research. The Provincial Government will match dollar for dollar all monies raised.

Online registration has begun. Have a look at the updated website for all info. There are a few changes from the last event, including a new run course, and new sprint distance format.

Thank-you for your help in supporting our cause, and for spreading the word of this wonderful event.

2010 ATHENA video

2010-04-20T17:09:00.004-04:00

The Windsor Star and Media Street Productions visited Loaring Physio a couple of weeks ago, and then put together this short video that was shown (right before Charlotte accepted her award) at the 2010 Windsor-Essex Chamber of Commerce Business Excellence Awards.

smile…life is good :-)

2010-04-19T11:00:00.001-04:00

Margaret with Sister Madonna Buder after yesterday’s Ironman 70.3 New Orleans awards ceremony. Both won their respective age-categories. They are both Champions not merely because of their new shiny gold medals, but largely because they possess a Gold Medal attitude and smile with everything they set their minds to. They both embody the Olympic motto: "The most important thing in the Olympic Games is not to win but to take part, just as the most important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well." And they both have a heck of a lot of fun throughout the entire process of accomplishing this primary objective.
Margaret has drawn much inspiration from Sister Madonna as she progressed from her first triathlon, to first Oly tri, to first 70.3, to first Ironman and marathon. Margaret is likely too humble to be fully aware of the fact--that many of us continue to draw inspiration from her.

Onwards Along the Catwalk

2010-04-16T20:09:00.001-04:00

Busy times…which is an ok excuse for the lack of blog posts that contain any meaningful content. And the busyness will continue—which means less blogging, and more random tweets on twitter, and more occasional updates on the LPC Facebook page.

A few pics from a couple of big events this past weekend:

Kyle Gregoire and Sheri Darlison modelled the LPC clothing line at Athletica Fashionista. All had a blast at this inaugural event, which will surely be an annual bash. The event took place at the Ciociaro Club…in the exact same room that Bre and I had our wedding reception!

Charlotte and Pete were the MC’s and did a fantastic job with all of the pre-planning for what was an amazing evening. Just about every cyclist and triathlete in Essex County was in attendance.

Tom and I were having a serious talk about Spartan helmets, and Skeletor had to be told to stay put as he really wanted to go for a ride along the catwalk.

From one event to another: here is Char shortly after receiving the ATHENA award at the 2010 Windsor-Essex Regional Chamber of Commerce Business Excellence Awards. The ground floor room at 1 Riverside Drive was packed (a sold-out event of 700 strong) and Char had many of her closest friends and family in attendance to share this special evening.

Annika can’t wait to start swim lessons tomorrow at Victor Davis Pool. Good times to be had…..onwards and upwards we go………

Athena Award

2010-04-12T09:45:00.001-04:00

Award winner shares the credit

Learned to lead on sports teams

By Dave Hall, The Windsor Star, April 12, 2010

Winning this year's Athena Award is giving Charlotte Loaring a chance to represent the family, friends and associates who have supported her throughout her life.

"I'm just the representative of an entire team of inspiring people who have helped me along life's path," said Loaring. "It's truly an honour and as motivated by this as I am personally, I'm so proud there's an organization in Windsor which takes the time to recognize people with an award such as this."

Loaring, owner of the Loaring Physiotherapy and Health Centre, will receive her award Wednesday during the annual Windsor Regional Chamber of Commerce business excellence awards.

"It's a huge honour and does nothing but motivate me to continue what I'm doing," said Loaring, who was nominated by Mary Brannagan, a fellow physiotherapist who works at her clinic.

"When I look at the list of previous winners, many of them are people who have inspired me throughout my business and personal life. It's very special and it has left me speechless, which is pretty rare."

Professionally, Loaring presides over a clinic which opened in 2005 with just three employees in a 3,000-square-foot building. It now boasts 14 employees and has expanded to 5,400 square feet.

It has the largest multi-disciplinary professional rehabilitation team under one roof in the area and is recognized as a designated service provider for national, Olympic and paralympic athletes.

Full Story

Off To Sugarloaf

2010-04-08T08:21:00.001-04:00

Athletica Fashionista

2010-04-07T08:39:00.001-04:00

The highly anticipated Athletica Fashionista takes place Friday night at the Windsor Ciociaro Club. Tickets must be secured in advance as they will not be available at the door. I’m looking forward to Friday night!

Captured Moments from the 2010 LPC Camp

2010-03-21T09:54:00.001-04:00

A wonderful week has come and gone, but the great memories will last a lifetime. Great times were had by all. Congrats to the campers on a fantastic week. Their positive energy and attitude was inspiring. A big thanks to Coach Jeff, Coach Rob, and Physio Char, for passionately offering their ‘pearls of wisdom’ throughout the week. A big thanks to the LPC Support Crew, whose behind the scenes work was instrumental in helping to make the 2010 Camp a smashing success.

Enjoy the video above that was just produced by Coach Jeff Cowan. See you next year for the 2011 Camp…same time…same place…more great times to be had by all!

Why Do You Ride?

2010-03-20T09:28:00.001-04:00

Athletica Fashionista

2010-02-24T14:04:00.001-05:00

Don’t miss this inaugural event hosted by the CCC.

Click to enlarge:

The Golden Touch

2010-02-23T12:14:00.001-05:00

Visit msnbc.com for breaking news, world news, and news about the economy

At the 2’ mark of this interview, the question was:

“What do you want to say about overcoming hurdles, to get where you are today?”

Tessa provided the nicest testimonial that a physiotherapist could ever ask:

“It was a tough season last year, I’m just so thankful that I had the team around me that I did. Mary Brannagan, my physiotherapist, is the reason I’m here, so it was so great to share this moment with her. It was all worth it, all of our dedication and hard work has paid off”.

Tessa is a client at Loaring Physiotherapy and Health Centre. Mary has been working with her since 2005..using her “magical hands” to help build a champion. Tessa is a another great example of an athlete overcoming adversity. Her injuries were extensive and Mary Brannagan did an amazing job in helping her prepare mentally and physically for a golden performance in Vancouver. Physiotherapists are always working incredibly hard behind the scenes. It is nice see Mary get the credit that is so well deserved.

I really enjoyed watching Tessa and Scott skate brilliantly, but I am even more impressed with how they handle themselves off the ice. They are amazing role models, and have a very bright future ahead.

Tecumseh physiotherapist predicts Olympic gold for Virtue, Moir

2010-02-23T00:35:00.001-05:00

By Bob Duff, The Windsor StarFebruary 22, 2010

Mary Brannagan, who makes her living rubbing people the right way, rubbed her genie’s lamp and called the outcome of Monday’s Olympic ice dancing final before it began.

“You heard it here first,” Brannagan boldly predicted over the telephone from Vancouver. “They’re going to win gold.”

They would be the Canadian tandem of Scott Moir and University of Windsor student Tessa Virtue.

“I’ve been saying that for months,” Brannagan added.

Later in the evening, we'll see if Brannagan’s soothsaying proved accurate.

Moir and Virtue were indeed favoured to be gold medallists and Brannagan had a hand in the outcome.

Both hands, actually.

Brannagan, of Tecumseh’s Loaring Physiotherapy & Health Centre, has been Virtue’s personal physiotherapist since 2005.

In Virtue’s opinion, Brannagan has been so integral to her success that she arranged to have her at her side in Vancouver, even though Brannagan didn’t possess official Olympic accreditation.

“They asked me what I wanted and one of the things I asked for was to have Mary travel with me,” Virtue said in an interview last October.

“She knows my body, she knows what needs to be done to keep me right on top of my game.”

FULL STORY

Grand Finale this Sunday

2010-02-18T15:43:00.000-05:00

The final Loaring Goup Training Day of the season takes place Sunday morning at Loaring Physio.

It is going to be a gong show full of Olympic Spirit.

I’m looking forward to smashing back a catered Koolini’s brunch after a solid morning of training.
Details: http://www.loaringphysio.com/news.htm#trainingdays

Please RSVP if you (and a guest) would like to attend the brunch…so that we don’t run out of food…that would be tragic.

“One Moment In Time”

2010-02-14T10:55:00.003-05:00

Each day I live
I want to be
A day to give
The best of me
I'm only one
But not alone
My finest day
Is yet unknown
I broke my heart
Fought every gain
To taste the sweet
I face the pain
I rise and fall
Yet through it all
This much remains
I want one moment in time
When I'm more than I thought I could be
When all of my dreams are a heartbeat away
And the answers are all up to me
Give me one moment in time
When I'm racing with destiny
Then in that one moment of time
I will feel
I will feel eternity
I've lived to be
The very best
I want it all
No time for less
I've laid the plans
Now lay the chance
Here in my hands
Give me one moment in time
When I'm more than I thought I could be
When all of my dreams are a heartbeat away
And the answers are all up to me
Give me one moment in time
When I'm racing with destiny
Then in that one moment of time
I will feel
I will feel eternity
You're a winner for a lifetime
If you seize that one moment in time
Make it shine
Give me one moment in time
When I'm more than I thought I could be
When all of my dreams are a heartbeat away
And the answers are all up to me
Give me one moment in time
When I'm racing with destiny
Then in that one moment of time
I will be
I will be
I will be free
I will be
I will be free

“We Are More”

2010-02-13T14:16:00.001-05:00

"We Are More" by Shane Koyczan

When defining Canada
you might list some statistics
you might mention our tallest building
or biggest lake
you might shake a tree in the fall
and call a red leaf Canada
you might rattle off some celebrities
might mention Buffy Sainte-Marie
might even mention the fact that we've got a few
Barenaked Ladies
or that we made these crazy things
like zippers
electric cars
and washing machines
when defining Canada
it seems the world's anthem has been
" been there done that"
and maybe that's where we used to be at
it's true
we've done and we've been
we've seen
all the great themes get swallowed up by the machine
and turned into theme parks
but when defining Canada
don't forget to mention that we have set sparks

we are not just fishing stories
about the one that got away
we do more than sit around and say "eh?"
and yes

we are the home of the Rocket and the Great One
who inspired little number nines
and little number ninety-nines
but we're more than just hockey and fishing lines
off of the rocky coast of the Maritimes
and some say what defines us
is something as simple as please and thank you
and as for you're welcome
well we say that too
but we are more
than genteel or civilized
we are an idea in the process
of being realized
we are young
we are cultures strung together
then woven into a tapestry
and the design
is what makes us more
than the sum total of our history
we are an experiment going right for a change
with influences that range from a to zed
and yes we say zed instead of zee
we are the colours of Chinatown and the coffee of Little Italy
we dream so big that there are those
who would call our ambition an industry
because we are more than sticky maple syrup and clean snow
we do more than grow wheat and brew beer
we are vineyards of good year after good year
we reforest what we clear
because we believe in generations beyond our own
knowing now that so many of us
have grown past what used to be
we can stand here today

filled with all the hope people have
when they say things like "someday"

someday we'll be great
someday we'll be this
or that
someday we'll be at a point
when someday was yesterday
and all of our aspirations will pay the way
for those who on that day
look towards tomorrow
and still they say someday

we will reach the goals we set
and we will get interest on our inspiration
because we are more than a nation of whale watchers and lumberjacks
more than backpacks and hiking trails
we are hammers and nails building bridges
towards those who are willing to walk across
we are the lost-and-found for all those who might find themselves at a loss
we are not the see-through gloss or glamour
of those who clamour for the failings of others
we are fathers brothers sisters and mothers
uncles and nephews aunts and nieces
we are cousins
we are found missing puzzle pieces
we are families with room at the table for newcomers
we are more than summers and winters
more than on and off seasons
we are the reasons people have for wanting to stay
because we are more than what we say or do
we live to get past what we go through

and learn who we are
we are students
students who study the studiousness of studying
so we know what as well as why
we don't have all the answers
but we try
and the effort is what makes us more
we don't all know what it is in life we're looking for
so keep exploring
go far and wide
or go inside but go deep
go deep
as if James Cameron was filming a sequel to The Abyss
and suddenly there was this location scout
trying to figure some way out
to get inside you
because you've been through hell and high water
and you went deep
keep exploring
because we are more
than a laundry list of things to do and places to see
we are more than hills to ski
or countryside ponds to skate
we are the abandoned hesitation of all those who can't wait
we are first-rate greasy-spoon diners and healthy-living cafes
a country that is all the ways you choose to live
a land that can give you variety
because we are choices
we are millions upon millions of voices shouting
" keep exploring... we are more"
we are the surprise the world has in store for you
it's true

Canada is the "what" in "what's new?"
so don't say "been there done that"
unless you've sat on the sidewalk
while chalk artists draw still lifes
on the concrete of a kid in the street
beatboxing to Neil Young for fun
don't say you've been there done that
unless you've been here doing it
let this country be your first-aid kit
for all the times you get sick of the same old same old
let us be the story told to your friends
and when that story ends
leave chapters for the next time you'll come back
next time pack for all the things
you didn't pack for the first time
but don't let your luggage define your travels
each life unravels differently
and experiences are what make up
the colours of our tapestry
we are the true north
strong and free
and what's more
is that we didn't just say it
we made it be.

"I Believe"

2010-02-12T17:52:00.003-05:00

Hats on for Healthcare & Feeling Hot Hot Hot

2010-02-10T17:17:00.001-05:00

As shown in today’s online Windsor Star:

The team at Loaring Physiotherapy celebrates Hat Day for WHR and wears Canada gear in a send-off for our local Olympic athletes. Shown are, front row (John Loaring, Charlotte Loaring, Erin MacNeil, Erin Seguin, Ms Bones, Steven Georges); Back row (Kathleen White, Alexandra Bou-Mansour, Fran Saby, Mary Brannagan, Laura Lanoue)

I was busy having a ball while these pics were taken. I ran on the tready in a tiny room for 70 minutes as part of an experiment (run by Keiran Ruck at the University of Guelph) that will aim to draw implications concerning: exercising with compression socks, cardiac drift, hydration strategy, and pacing strategy in hot conditions. Part 1 of the experiment took place last Friday--a tready V02max ramp test to help provide data on what speed to set the tready for parts 2 to 4. Today was part 2, which called for a 1h tready run at 65% of VO2max, followed immediately by a 3k tready time trial. What made it tough was it took place in this tiny room with no fan or air circulation, with a thermostat set at 30 degrees Celcius. After running outside all winter, that felt Damn Hot…notice the capital D, capital H. Part 2 was just the practice trial, and parts 3 and 4 are the real deal for data collection. 4 of us from Allied Force (Mike Hay, Ryan Smith, and Mark Linseman being the other 3) are taking part, so it will be fun to see how everyone does. Our incentive to perform well in the 3k TT (in parts 3 and 4) is massive—the participant with the fastest 3k TT will win a pair of compression socks haha. The things we do for science…

Techy Tuesday: Dissecting a Indoor Bike Workout

2010-01-12T11:08:00.003-05:00

I am finally posting the second instalment of Techy Tuesday. If anyone recalls the first post from long ago, it mentioned that I would compare gps data of three runners from the 2009 Canadian Masters Cross Country Champs. Well that race occurred an eternity ago! The entire day of racing was very exciting, and warrants some discussion on Techy Tuesday….but since the event was so long ago (6 weeks ago), I have decided to keep the data in the archives, and will do a pre-race post before the 2010 Canadian Cross Country Champs, which take place on the same course on at the end of November.

Today’s post takes a closer look at a typical Loaring Group Training Day bike workout. Depending on the season, we typically ride for 1h30’ to 2h. Sunday’s Training Day called for a 1h45’ ride for most who took part. The Training Day always has a wonderful mix of levels and abilities, with athletes in different phases of their macro training cycle….so the ride is “easier” and shorter for some…and longer and “harder” for others.

How easy is “easy” and how hard is “hard”?

The LPC effort scale in it’s simplest form is:

Ez = easy (1to 2)

Mod = moderate (2 to 3)

Steady = (3 to 3.5)

Tempo = (3.5 to 4)

Hard = ~FTP = (4 to 5)

Very Hard = VO2max (5 to 6)

Fast = (6 to 6.5)

Blast = (6.5 to 7)

The numbers correspond to the “level” of pace and/or power, or the “zone” of heart rate. FTP is short for Functional Threshold Power (or Pace), which can be loosely defined as one’s average power for a 1h bike time trial, average pace for a 45’ to 1h run time trial, and average pace for a 30’ swim time trial. Ideally this time trial takes place on a flat and fast course for the bike and run, and pool swim in your own lane.

I will have to expand on this scale in a future post, and attempt to define my meaning of “threshold” which is intentionally omitted from the “simple scale” above…because “threshold” seems to have ~ a dozen varying definitions. So this is the scale in it’s simplest form….and I find it is best to almost always keep things simple and say “go ez, or go mod, or go steady to tempo….”.

Now that we have established the effort scale…

The Jan 10th Loaring Group Training Day Bike Wokout was:

Loaring Group Training Day

January 10th, 2010

Bike=1h45' on trainer as:

WU: 15' ez build to mod.

DS1=12': 3x(30" single leg, 30” both at
NC+5, 30" single leg, 30" both at NC+5, 30” standing climb, 30" at NC+5), 3'ez.

MS1=13': 5x(1' seated climb dec1-5 from mod to hard, 1' very ez at NC), 3’ez.

PS=10': 5x(20" pick-up, 40" ez), 5’ ez.

MS2=40': 4x10' as (3’ steady on flats, 2’ steady seated climb, 2’ tempo on flats, 1’ tempo standing climb, 2' very ez).

DS2=10': 4' ez, 3' mod at NC+10, 2' mod at NC+15, 1' mod at NC+20.

CD: 5' ez.

If it is your first time seeing a LPC structured bike session, then the above might look like something from your days of high school algebra. So let’s take a closer look by breaking each segment of the workout down, in order to explain what the heck this short-form code means, and explain the method of my madness of why I have several triathletes/cyclists do this on a Sunday morning.

The workout incorporates a little bit of everything. We take advantage of a group atmosphere in an environment where nobody gets dropped…so the workout is an alphabet soup of drills and structure….but with purpose. It might look complicated on paper (or in graph form), but really, it is delivered in a simple fashion, and the constant variety helps to alleviate any boredom. The end result is a good workout and lots of fun…for all.

As an example, I have included Training Peaks data from LPC athlete Thierry Guertin. Clicking the image below will open up this interactive graph.

Thierry used his Computrainer to collect data for:

rpm (his cadence, or revolutions per minute. The orange line)
bpm (his heart rate. The red line)
watts (his absolute power. The pink line)
kph (his speed, or velocity in kilometers per hour. The blue line).

Let’s (finally) break down each segment of the workout into it’s individual sets:

Bike=1h45' on trainer as:

In looking at the graph, you can see that Thierry rode for 1h40’. Some actually rode as long as 2h, while others maxed at 1h30’.

Warm-up:

WU: 15' ez build to mod.

WU is short for “warm-up”. And in looking at the graph, Thierry did a good job in keeping the effort nice and easy.

Note: It always takes at least 10’ for the Computrainer to properly calibrate, so I usually only look at heart rate data (red line), and rpm data (orange line) when looking at one’s WU. You can see that Thierry kept his heart rate low during the entire WU—so that is good to see.

First Drill Set:

DS1=12': 3x(30" single leg, 30” both at
NC+5, 30" single leg, 30" both at NC+5, 30” standing climb, 30" at NC+5), 3'ez.

The first drill set (12’ in length), focused on Isolateral Leg Training (ILT). We just call it “single leg drills” because that is what they are, and saying ILT in it’s long form is just plain techy. Athletes that have any knee pain remain spinning with both legs. Those that are given two thumbs up, are instructed to ride at an easy to moderate gear, at moderate effort, and at an rpm that is ~ 10rpm lower than their NC.

NC is short for “average natural cadence”. NC is one’s self-selected cadence given the terrain. I find that most triathletes have a NC on flat land of between 85rpm and 100rpm. Those that have a slower cadence are sometimes referred to as “mashers”. Those with a higher cadence are sometimes referred to as “spinners”. There is no magic number for cadence. Each athlete has their own NC that they feel comfortable with, and this number might change slightly (but only very slightly) over time as conditioning improves.

Therefore, “NC+5” means a cadence that is 5rpm faster than your natural cadence.

I used to write workouts with a prescribed cadence, but then quickly realized how silly that was in group situations where the natural cadence of the group greatly differed. And I have never been in a group ride where it did not differ. So now we all identify what our natural “self-selected” cadence is, and deviate from that point. Their has been much recent talk about the value of high cadence spinning, or low cadence “big gear” work. I find that their is merit in high cadence spinning, especially during the off-season on the trainer…so we always incorporate some in our Training Day bike sessions.

This first drill set asked for 3 sets of: 30” of single leg, 30” of both legs at 5rpm higher than NC, 30” of the other leg, 30” of both legs at 5rpm higher than NC, 30” of moderate standing climbing, and finally 30” of both legs at 5rpm higher than NC.

First Main Set:

MS1=13': 5x(1' seated climb dec1-5 from mod to hard, 1' very ez at NC), 3’ez.

MS1 (first main set) is a short one (total of 13’) that called for 5 sets of a 1’ seated climb, followed by 1’ very easy spinning at one’s natural cadence. The seated climb reps descended effort (or power) so the first rep was “mod”, the middle “tempo”, and the last rep “hard”.

Looking at the 0:25 to 0:34 segment of the graph, you can see that Thierry did and excellent job in descending each seated climb rep. His watts (pink line) had a good progression from reps 1 to 5. I am most concerned with his power output for each rep. The reps were short, and heart rate lags effort, so I usually don’t look too closely at heat rate data for these reps. But you can also see that the bpm (red line) had a very similar progression to the watts (pink line). And you can also see that the HR lagged a bit, which is expected

Activation Set:

PS=10': 5x(20" pick-up, 40" ez), 5’ ez.

“PS” is short for a mini pre main set that calls for some neuromuscular activation.

This 10’ set asked for 5 sets of a 20” pick-up, followed by 40” of ez spinning. A future post will be devoted to the what exactly a pick-up is, and why it is beneficial for endurance athletes, but for now, a pick-up is simply a strong and controlled spike in effort for a short period of time. it is not sprinting, and their should be no straining. Each set called for a slightly faster and faster pick-up (dec 1-5).

Looking at the 0:38 to 0:42 segment of the graph, you can see once again that Thierry nailed his pacing. His power increased each rep, and you can see a big spike in power in the final two reps. It was a strong effort, but by no means a 30” sprint. He could have produced a much higher power on the 5th rep, but that would have deviated from the purpose of this activation set.

By now, everyone was warmed up, “activated”, and ready to rock and roll into the main set.

The Main Set:

MS2=40': 4x10' as (3’ steady on flats, 2’ steady seated climb, 2’ tempo on flats, 1’ tempo standing climb, 2' very ez).

The 40’ main set called for 4 sets of 8’ of “steady to tempo”, with 2’ of ez spinning recovery. In an effort to simulate undulating terrain, the 8’ of ‘meat’ was broken as 3’ of steady riding on the flats in the aero position, then a 2’ gradual climb remaining seated, then back on the flats for 2’ but at a slightly higher “tempo” effort, then finally a 1’ steep climb remaining standing at an effort slightly harder than the seated climb.

In looking at the graph (time period from 0:46 to 1:25), Thierry paced well within each set, and kept consistent from set to set. His power spiked a bit during the climbs (but not too much). He also kept his power consistent within each segment of each set. Good stuff!

Cool-down Drill Set:

DS2=10': 4' ez, 3' mod at NC+10, 2' mod at NC+15, 1' mod at NC+20.

By now, everyone had worked up a good sweat. It was by no means a killer workout, since very little time was spent above FTP…but it was a solid session for January…and the “hard yards” are on the horizon.

But before we cooled down with ez spinning at NC, we first did one final drill set. It asked for 4’ of ez spinning at NC, then 3’ of moderate spinning at a cadence 10rpm higher than NC, then 2’ mod at NC+15, then finally 1’ at NC+20. In order to spin at NC+20, and remain at a moderate effort, a very easy gear (or low wattage) is used. If the athlete is uncomfortable spinning at NC+20, or their pedalling form falls apart, or their hips start jumping out of the saddle….then they drop the rpm a tad so they can maintain good form.

Cool-Down:

CD: 5' ez.

Finally, 5’ of easy spinning, and magically, the time has flown by!

So there you go. 1h45’ on the trainer…done and done. If you actually read this entire post, and spent some time tinkering with the Training Peaks interactive graph….then I salute you!

After this bike, we allowed 10’ to completely dry off, and bundle up to face the chilly temps outside. A couple ran on the tready, a couple on the elliptical, and the rest of us headed outside. We ran 2.5k to Blue Heron Hill, which will be the subject of yet another future post, did a couple of “tempo” hill reps, and then ran back.

After arriving back at Loaring Physio, Charlotte ran us through 30’ of injury prevention motor control exercises and stretches.

Finally, and the part of the Training Day that we all look most forward to, is smashing back a smorgasbord of healthy, and optional not-so-healthy, good eats.

Good times were had by all!

See you at the next Training Day on January 24th!

Training Day this Sunday

2010-01-07T18:15:00.002-05:00

The third Loaring Group Training Day of the season takes place this Sunday.

Upcoming Loaring Group Training Days at Loaring Physio:

Sunday, Jan 10, 2010
Sunday, Jan 24, 2010
Sunday, Feb 21, 2010

Sunday Jan 10 Timeline:

8:00am: Doors open (register and set-up begins)

8:20am: Bike (indoors on trainer for up to 1h45')

10:15am: Run with drills (outside for up to 50' minutes)

11:15am: Core Exercises & Stretches

11:45am: Potluck Brunch (onsite at Loaring Physio)

Training Days are open to everyone, and you are welcome to join for the entire morning…or come out to a particular session.

We look forward to helping you put to work your 2010 health and fitness goals!

More details HERE

The Flame

2009-12-28T10:05:00.001-05:00

What an awesome morning. Damn that was cool seeing Francis carry and pass The Flame at downtown Guelph City Hall.

The 8000 Calorie Champion Dinner

2009-12-21T20:30:00.001-05:00

After reading The 20 Worst Restaurant Foods In America, I might have to re-calibrate my glycogen replenishment strategy during my March visits to Florida. I have been wrong all along. I can do much better and pack even more calories/fat/salt in!

#7, #3, #2, and #1 (scroll down below to see the stats) combine for a Champion Dinner. A 8000 calorie dinner if you consume only these 4 menu items below! And surprisingly, the Outback restaurant is home to two of them.

I love ribs, but might have to stay away from the ones at the Outback from now on. Wow, 3000 calories is an awesome accomplishment for a restaurant to offer for a single item. Now that is not an issue for freakish me, as I have been known to pack in excess of 5000 calories in many hundreds of dinners....BUT...you have to be kidding me that the Outback ribs contain 90g of saturated fat and almost 5 grams of sodium. That should be outlawed.

You are, of course, going to need a side order to go with the ribs. How about the Jack in the Box Bacon Cheddar Wedges? Can someone explain to me how is it legal for a business to pack 13g of trans fat into a tiny side dish? That is criminal. Please tell me this happens only in America?

After eating all that salt, you are surely going to be thirsty. I would recommend being proactive and scooping up Cold Stone PB&C Shake on your way to the Outback...have them store it in the fridge while they are masterfully preparing your ribs. 131g of fat in a shake. That is awesome. After that debauchery, I hope you left some room for dessert.

Fortunately, you won't even have to leave the Outback to save the best for last. Make it an epic dinner and order the Chocolate Thunder From Down Under. Despite the world of hurt that your stomach might be in, make Joey "The Chestnut" proud by ensuring that you lick the fork clean...are you listening Anthony Paniche?

Enjoy!

PS: If you are still thirsty (you will be) after consuming so much salt, on your way home you might choose to make a quick pit-stop and down one of these 15 Worst Drinks In America. Ideally, you will choose one that you can order from a drive-thru take-out window--that way you can minimize walking off the dinner. Down it, hit the sack asap, and have sweet dreams of starting the next day strong...with a Breakfast of Champions.

Disclaimer: For those who are health-conscious, I would strongly advise against consuming this Champion Dinner...and the advise following it. Instead you might be interested in reading The Most Nutritious Whole Foods. Enjoy!

7. Worst Sit-Down Ribs

Outback Steakhouse Baby Back Ribs (full rack)

3,021 calories
242 g fat
(90 g saturated fat)
4,648 mg sodium

We hope the guys at Guinness World Records are paying attention: Outback now holds the dubious distinction of serving the first nationally available entrée in America to pack more than 3,000 calories. Congratulations.

3. Worst Side Dish

Jack in the Box Bacon Cheddar Wedges

760 calories
53 g fat
(17 g saturated, 13 g trans)
963 mg sodium

It doesn’t take a nutritionist to identify the hazards of a grease-soaked, cheese-slathered sack of deep-fried potatoes, but by appearance alone, nobody could guess what’s really at stake when you order this side from Jack’s. The American Heart Association recommends that people cap their trans fat intake at 1 percent of total calories. For people on a 2,000-calorie diet, that’s about 2 grams per day. See the problem? This sack crushes that number with six times your daily intake—not to mention nearly half your day’s calories.

2. Worst Sweet Drink

Cold Stone PB&C Shake (Gotta Have It size)

2,010 calories
131 g fat (68 g saturated, 2.5 g trans)
880 mg sodium
153 g sugars

There were dozens of contenders in line for this dishonorable distinction, but Cold Stone’s PB&C is the only drink in America to stretch across the 2,000-calorie mark. The combination of peanut butter—good in small amounts, horrendous when liquefied in bathtub-size quantities—and chocolate ice cream outpaces even the worst cookie- and candy-strewn shakes that clutter Cold Stone’s embarrassing shake menu. Suck this thing down and you’ve just blasted away a day’s worth of calories, more than 3 days’ worth of saturated fat, and almost as much sugar as an entire 15-ounce box of Chewy Chips Ahoy! Cookies.

1. Worst Sit-Down Dessert

Outback Steakhouse Chocolate Thunder from Down Under

1,911 calories
88 g saturated fat
135 g carbohydrates

We’ll concede that desserts are intended to be decadent, but there’s a dramatic difference between indulgence and recklessness. Add one of these ice-cream–covered chocolate cinder blocks onto the end of one meal per week and you’re looking at more than 2 extra pounds of body fat each month. Think that extra flab is just inconvenient? Actually, according to numerous studies, it increases your risk of developing a host of conditions from diabetes and high blood pressure to esophageal cancer. Some of those risks are magnified when you factor in the 4½ days’ worth of saturated fat gluing this thing together like toxic cement. Technically this dessert is intended to be split four ways, but the last we checked, it doesn't indicate that on the menu. And even if you were to split it with three friends, you'd still each consume an extra 477 calories after your meal - about as much as if you'd eaten one and a half McDonald's cheeseburgers for dessert! Split the cheesecake with two friends for a better option.

The Spirit of the Olympics

2009-12-18T09:14:00.001-05:00

Can you see and feel and the Olympic spirit in this man? Pictured is Coach Barrie Shepley carrying The Flame near Peterborough a couple of days ago. What an awesome pic!

I look forward to seeing the torch relay pass thru Guelph on the morning of Dec 28th.

I have already caught the Olympic fever.

Olympic Torch Relay Interactive Map

Clermont versus Guelph for Tri-Mecca Supremacy

2009-12-17T18:16:00.002-05:00

By Amy Keller in Florida Trend

On a warm March morning in central Florida, James Loaring and a half-dozen other Canadian triathletes trek down to the glistening National Training Center in Clermont. Fresh off a long bike ride through the area’s rolling hills, including a slope called Sugarloaf Mountain, the Canadians continue their workouts in the facility’s 70-meter pool. Meanwhile, other elite jocks, running the gamut from swimmers to soccer players, javelin throwers, sprinters and shot-putters, exercise in the nearby weight room.

Full Feature Story HERE

I am really looking forward to the upcoming LPC Florida Triathlon Camp. Our accommodations are in Kissimmee which offers many advantages to Clermont (example: Orange Lake Country Club Resort!) but a short distance away from the beautiful terrain that Clermont offers. Bring on Sugarloaf!

Training Day at Loaring Physio Dec 20th

2009-12-16T10:40:00.002-05:00

Upcoming Loaring Group Training Days at Loaring Physiotherapy:

Sun Dec 20
Sun Jan 10
Sun Jan 24
Sun Feb 21

Loaring Group Training Days are designed for athletes of all levels and abilities. The main purpose is to bring lots of positive energy into one room, take part in some excellent training and learning, and leave with a smile, some extra motivation, and a happy belly.

Directions to Loaring Physio here.

Sunday December 20th Timeline:
8:00am Doors open (set-up begins)

8:30am Bike (indoors on trainer for up to 90 minutes)

10:10am Run (outside running drills and then off to Blue Heron Hill for up to 45 minutes)

11:00am Core Exercises & Stretches

11:30am Potluck Brunch (onsite at Loaring Physio for those who would like to stick around and refuel and socialize)

Full info available here

Officially Unofficial Launch of Allied Force

2009-12-14T16:04:00.007-05:00

Several months ago, Mike Hay and I began acting on a vision to create an informal "field of dreams" squad (or team or club or group or network or call it what you will) that consists of a few other local passionate tri-geeks. The goal was to combine a few talented endurance athletes/coaches together for the occasional sparring session here in Guelph. Mike and I are both busy with family and full-time jobs, and we wanted to find a way to maximize our training time that is available after engaging to our more important family and work priorities. This state of time poverty is a common place that most triathletes find themselves in. While we are both more passionate about coaching others to success--then we are towards our own athletic goals--we feel that it is important for our on-going coaching development, to continue to train and compete with purposeful structure and goals. We knew there were other talented elites (several who also coach) that were training solo for part or much of their training program. They also head their own teams, or are loyal to other well respected and established teams. But sometimes they train on their own, and would prefer to spar with others during some of these occasions. Allied Force was born.

What is Allied Force?

Allied: "Joined or united in a close relationship"

Force: "Strength or energy of body or mind; active power; vigor; might; often, an unusual degree of strength or energy"

Allied Force is an informal, unofficial, non-sanctioned, not-for-profit, non-recruiting, tri-geek stomping ground for elite triathletes and/or endurance coaches--whom might benefit from training with a few other like-minded individuals for the occasional work-out--if the alternative is to train solo. The primary purpose of Allied Force is to encourage on-going learning and development while exercising...and having fun doing so.

It will be an opportunity to combine forces and put to the field our knowledge that we have gained from the lab, or books, or from our own training/coaching/racing experiences. We will continue to be our own guinea pigs, continue to search for clues. Similar to attending a coaching conference, or clinic, or seminar, we will be passionately engaged while out on the field playing, swimming, biking, running.

But it won't always be serious! While techy talk might comprise a portion of the chatter, make no mistake that a large portion of chatter will be comprised of mindless blabber and trash-talking.

The Current Roster:

Mike "Stinger" Hay
Steve “Houdini” Hewick
Mark “Merlin” Linseman
James “Viper” Loaring
Tyler “Wolfman” Lord
Dave “Iceman” Sharratt
Ryan “Hollywood” Smith

Maverick, my fearless bichon-poo, is the Team Mascot. His bark is much bigger than his bite. He has frightened many, even the likes of Thomas the Tank.

Why the cheesy code names?

Priority #1 in the sport of triathlon is.....(insert drum roll).....HAVE FUN! Every triathlete needs a nick name to help fuel more humour to the process of the Daily Grind. You can be serious and structured and focused, while having fun, at the SAME time. One without the other will never lead to optimal results.

Onwards and upwards we go...along the highway to the Dangerzone

Ironman draws on memory of father-in-law

2009-12-02T13:32:00.002-05:00

By Dave Waddell, Windsor Star, December 1, 2009

After carrying the memory of Larry Azzopardi during 12 hours of Sunday's Ironman Cozumel triathlon, Doug Crowe finished the journey by escorting his father-in-law to his final resting place as a pallbearer at his funeral in Essex Tuesday.

It was as it should be.

Azzopardi, who founded Laval Tool and Mould Industry over 30 years ago, died Nov. 22 in Atlanta from complications of a blood clot while enroute to Cozumel to watch Crowe compete in his first Ironman competition.

Azzopardi was 75.

"Larry was always so supportive of me," said Crowe, who trained seriously for a year for the race.

"He was such a driven, competitive guy. That's why he loved to go with me.

"He could see some of himself through me."

Crowe, who has competed in numerous triathlons and run in four marathons with Azzopardi in tow, finished the Ironman in 12:10:28. His time in completing a 2.8-mile swim, a 112-mile bike ride and a marathon was good enough to place him 42nd in the men's 45-to-49 years division. Overall, the Essex resident finished 393rd out of the 2,500 competitors.

Crowe was one of five area athletes to compete in the race.

Also participating were Amherstburg's Keith Henry (13:57:51), Tecumseh's Maria Eid (14:22:13), Essex's Dennis Masse (14:22:18) and Windsor's Bill Davies (15:42:02).

FULL STORY

OAT Training Day this Sunday at the PTC

2009-11-27T09:55:00.001-05:00

Cut and paste from the PTC blog. Help spread the word and come out to this great event!

A quick reminder that we have our next Training Day, this Sunday, November 29th.
We're close to capacity, but we still have room for a few more athletes (age 10 to Adult).
Registration forms available here.
In addition to our normal program of swimming, biking and running, we'll have a few guest speakers.
Craig Taylor will be available to talk to the parents about scheduling/programming for youth/junior athletes, and Dorelle Hinton, Connor Hammond and Ian Donald will be talking about their 2009 Canada Games and/or 2009 World Championships experiences.
Doors open at 8:05AM, Swim starts at 8:30AM. We usually wrap up around 2:30PM. Bring appropriate gear for swimming, indoor riding and outdoor running. Don't forget snacks, a water bottle, lunch, and a camera.
Looking forward to a great day of training.
See you Sunday.

A Big Weekend

2009-11-26T10:18:00.001-05:00

This is a big weekend of racing! A must-see event is taking place in Guelph this Saturday for those within driving distance. Come watch the best endurance runners in Canada take on the undulating terrain of the University of Guelph Arboretum Cross-Country Course. LPC’ers Rob Tranter and Coach James will be lacing up the spikes and toeing the line of the Master’s Cross Country Champs, the day’s second event at 10:45am. Olympic Triathlon Champion Simon Whitfield is flying from Victoria to take part in the Senior Men’s Race that begins at 2:15pm. Guelph is home to the strongest running team in Canada--so come out and cheer on the Speed River gazelles. Timeline of all 7 events HERE

Nov 28 AGSI Canadian Cross Country Champs Guelph, ON

Nov 28 ERCF Super Santa Amherstburg, ON

Nov 29 OAT Training Day Guelph, ON

Nov 29 Ironman Cozumel Cozumel, Mexico

The final 2009 Ironman for an LPC athlete takes place Sunday in beautiful Cozumel. Dennis Masse and Keith Henry were welcomed with a monsoon yesterday. Go to www.ironman.com beginning Sunday morning, and watch the live audio and video. As usual, you can track their progress via the athlete tracker.

Train in Paradise, March 13th to 20th, 2010

2009-11-25T16:11:00.002-05:00

Full details at http://www.loaringphysio.com/Camps.html

Techy Tuesday: Steady As She Goes

2009-11-24T19:06:00.002-05:00

Let's kick off the Techy Tuesday series with a quick post on data from the Hillbilly Trail Run that I participated in this past Sunday. Put on by the Running Factory, this was an exciting, and very technical, 5.84k trail run.

I ran with the Garmin 305 Forerunner, my gps device of choice for running.

The pre-race goal was to run a consistent effort at very close to what I perceived to be my current running lactate threshold. I was a bit tired going into the run, having just finished a 90' indoor training ride that was part of the Loaring Group Training Day. But I started to find my running legs after about 1 mile into the race.

Clicking the graph below will take you to an interactive graph hosted by Training Peaks. This is the software that I use for myself, and all of the athletes that I coach. Prior to uploading this data to Training Peaks, I looked at the data using WKO+ software. I consider WKO+ software to be the gold standard of data analysis for HR, gps, and power data.

The interactive map allows one to re-live the race thanks to a detailed satellite view of the route. You can zoom in to fairly impressive detail and literally track every few meters of the 5.84k single loop course. It is not detailed enough to show every little twist and turn, but provides a nice overview map of the spaghetti-like course.

In looking at the data, my HR progressively climbed in the opening mile, and then settled into a very steady HR after 5' into the race. It pretty much hovered at 170bpm for the final 75% of the run. The course was quite technical with hundreds of twists and turns along several technical MTB single track--that I only looked down at my watch once during the race. As I mentioned, the goal was to try and run a consistent effort from start to finish. I think I achieved that and would estimate my current running "threshold" to be around 170bpm.

Had the footing not been so technical, I might have glanced down at the watch more, but would have only used my HR or avg pace or current pace, as a very rough guide. I aim to never allow an external device to drive my pacing strategy--but find it helpful at times to provide on-the-fly feedback that can help provide some guidance. In other words, I left the analysis for after the run, and relied on my gut during.

My k splits were:

1k = 3:23
2k = 4:03
3k = 4:00
4k = 3:34
5k = 4:00
The final 850m was at ~3:30/k pace

In looking at the k splits, that is a large fluctuation in pacing. However, since the terrain and footing was quite variable, looking solely at k splits will paint a misleading picture. In a future post, I will discuss more about "normalized pacing". But for today, what is interesting is how consistent the HR was from 5' until the finish line. Despite considerable twists and turns, and climbs and descents, my HR pretty much hovered around 170bpm. Why? Because I aimed to keep the tempo on the down hills, and not work too hard on the climbs. During the technical sections, I focused on trying to minimize the slowing of pace--trying to keep the momentum. Therefore, despite fluctuations in pace due to the undulation of the course, my perceived exertion and HR was quite consistent.

So this is an example of a solid 20' threshold effort. I did not go out too hard, nor did I go bananas during the final few hundred meters(when the finish was in sight). I simply ticked away and relied on my experience to run a consistent effort at a level of perceived exertion that I considered to be around my current running lactate threshold.

So that was my pacing strategy for this fun, low-key grass roots event. The pacing strategy will very likely be different this coming Saturday when I take part in the Canadian Masters Cross Country Champs here in Guelph. Tactics will almost certainly come into play. Or maybe they won't?

Stay tuned for a detailed analysis of the 8k Canadian Master XC Champs next Tuesday. I plan on comparing gps files between myself and two other athletes who will be competing in the same event (Mike Hay and Rob Tranter). So it will be interesting to compare 3 athletes in the same race, who possess 3 different lactate thresholds, ages, fitness levels, and pacing strategies.

Until then, keep it nice and steady.

Hillbilly Trail Run and Intro to "Techy Tuesday"

2009-11-23T13:57:00.002-05:00

I jetted down to Windsor this past weekend for 30h of organized chaos. I met with several of my athletes to discuss their tentative 2010 'plan of attack'. Since many popular events fill up a year in advance, decisions have to be made well before the New Year.

Sunday morning was the first Loaring Group Training Day of the new season. We had lots of fun, and I am looking forward to the next one on Dec 20th.

I also managed to jump into the Hillbilly Trail Run put on by the Running Factory. The race was 6k that ran over Malden Park's technical MTB single track trails. Without question, it was the most technical xc course I have ever run on. It was tons of fun and I will talk more about this race in tomorrow's post.

New Series on the Loaring Chronicles

There has never been a series...so maybe it's time. Or maybe it will fall apart after the first instalment. Time will tell.

I am a big tri-geek. I love the gadgets and love the never-ending search for clues. Since a large portion of my current coaching is web-based, I thought I would start a series that explores analyzing gps, HR, and power data, from occasional work-outs and races. In particular, I will comment on the purpose of the work-out, and what implications can be drawn from looking at the data.

Most might find these posts extremely boring. Some might find it interesting. So these posts might be directed more towards the self-proclaimed tri-geeks out there.

The new series..."Techy Tuesday" begins tomorrow. Stay tuned for a brief analysis of Sunday's Hillbilly Trail Run...through the eyes of my Garmin Forerunner 305.

Loaring Group Training Day this Sunday

2009-11-19T06:08:00.002-05:00

A quick reminder that the first Loaring Group Training Day takes place this Sunday at Loaring Physiotherapy & Health Centre.

Sunday Nov 22 Timeline:

8:00am Doors open (register and set-up begins)

8:30am Bike (indoors on trainer for up to 90 minutes)

10:10am Run (outside for up to 45 minutes)

11:00am Core Exercises & Stretches

11:30am Potluck Brunch (onsite at Loaring Physio)

Full details available HERE

BJAM blog

2009-11-18T19:29:00.002-05:00

My lovely wife has entered the exciting world of blogging...and has created her own blog...all about BJAM. Pronounced Bee-jam, BJAM is an acronym for "Breanne, James, Annika, and Maverick". BJAM blog will share the occasional adventure, and every day non-adventure, of BJAM and their closest family and friends.

The Loaring Chronicles blog has always been a blog that offers "morsels of info concerning health & fitness, coaching, and family life". The Loaring Chronicles will continue to offer morsels that concern these different pees in a pod. However, BJAM blog will focus entirely on the most important thing in life...family.

Pearls of wisdom from Breanne:

"When you look at your life, the greatest happinesses are family happinesses"

Loaring Physiotherapy Fall 2009 e-Newsletter

2009-11-12T20:53:00.002-05:00

A plethora of exciting news to report on. Read all about it by clicking on the Loaring Physio Fall 2009 e-news below:

Depression-era track star John Loaring recognized

2009-11-11T08:28:00.002-05:00

By Dave Waddell, The Windsor Star, November 10, 2009

WINDSOR, Ont. -- Forty years after his death, the illustrious track and field career of John Loaring is still being recognized as one of the finest resumes ever put together by a Canadian athlete.

A 1936 Olympic silver medallist (400 hurdles) and a triple gold-medal winner (400m, 400m hurdles, 4x400m relay) at the 1938 British Empire Games, the long-time Windsor resident was selected as one of 15 members of the Ontario Track and Field Association's inaugural hall of fame class.

Loaring, who was named Canada's top track athlete of the year in 1938, is already a member of the Canadian Olympic, Canadian Amateur Athletic, the Windsor/Essex County Sports and the University of Western Ontario cross-country/track and field and swimming and diving halls of fame.

"This was a surprise to us," said Loaring's granddaughter Charlotte Loaring, who along with her father John Jr. and brother James will attend the induction ceremony in Toronto Dec. 5

"To be part of the first group of 15 inductees, with people like Donovan Bailey, is huge for our family. We're so proud to be descended from such a great individual."

Loaring, who moved from Winnipeg to Windsor in 1926 and remained here until his death in 1969 at age 54, still stands alone in one other Olympic feat.

He's the lone male athlete ever to compete in all three of the game's 400-metre events — the 400m, 400m hurdles and 4x400m relay. He finished top six in all three of those events.

Loaring finished second to American Glenn Hardin, the world record holder and defending Olympic gold medallist by 3/10s of a second in the 400m hurdles.

For his unprecedented feat, Loaring was named the toughest athlete of the 1936 games by the German media.

"He was only 21 and he'd only run those races a couple of times, so it was pretty amazing to do that in the Olympics," Charlotte Loaring said.

"You could read in his letters home from the Olympics his excitement, getting to meet Jesse Owens and some of the other competitors. It was a big propaganda games for Hitler and my grandfather commented on that.

"It's unfortunate that World War II prevented him from going to the next two Olympics. Historians feel based on his times and the fact he was so young in 1936 that he'd have been the favourite to win gold the next time."

Full story HERE

Photo gallery HERE

The Trials of Miles; Miles of Trials

2009-11-10T15:00:00.001-05:00

This month's Windsor Sports cover photo (by Trevor Booth) was taken outside Loaring Physiotherapy & Health Center--a place that helped rehab Daniele DeFranceschi back on the road of hard training after an unfortunate bike crash earlier this year. Pages 24-26 of this 'hot off the press' issue cover this month's feature story. I encourage all, especially those who dare to dream big, to read this story by Dan Grant of Windsor Sports. You can download the entire issue HERE

Below is a prelude to the story by the magazine's editor:

Climbing the mountain

This month’s cover subject inspires one and all to chase the impossible dream.

What moves someone to take up the challenge of achieving something that most his age would say is mere folly? What moves them to essentially put a budding professional career on hold, all in the pursuit of chasing a dream only realized by an infinitely small percentage of the global population over the past 113 years? Well, if you’re Windsor’s Daniele DeFranceschi, it’s simple: you do so because the opportunity is there! And if you didn’t grab that opportunity and pursue it for all its worth, you’d find yourself always
wondering, what if?

I have analyzed several of Daniele's power data files from various training sessions. The numbers are impressive. However, I can say that Daniele's most powerful asset does not appear on a graph, nor can it be read from an ANT+ Sport device, nor geeked with WKO+ software. His desire to chase his dreams, and will to succeed, is his most powerful asset--and it is of a power that few possess.

This month's Windsor Sports issue also has an excellent story (pages 21-22) about cross-county running powerhouse Massey Mustangs High School in Windsor. Massey's dominance at OFSAA allows me to reminisce about my experience swimming with the Kennedy Clipper High School Swimming Team. During those years swimming for the Clippers, we sailed to victory and became one of the winningest high school sporting teams in the history of Ontario Collegiate Sport. We never lost a team title. Never a loss at the local, regional, or provincial level.

I learned a lot from Coach David Pells. We all did. The hard way. Lots and lots of 'pearls of wisdom'. He taught us all the value of hard work. He taught us all the importance of working together as a team. "You are all a bunch of cogs from the same wheel" he would often say. "Each cog is equally important". All a bunch a cogs. Hard working cogs. Smart working cogs. Consistently hard/smart working cogs. The on-going process of the Daily Grind created the collective end product of a finely tuned swimming machine--a machine passionately designed to achieve one primary goal: the pursuit of team excellence.

My sister Charlotte won 25 OFSAA medals in swimming. 24 of them were gold. Her first medal was silver in colour. When she was in grade 9 at her first OFSAA competition, she lost the 100m breastroke by 1/100th of a second. That defeat helped mold a champion attitude for years to come. She never lost again while wearing a Clipper bathing cap. Everyone on the team had that same champion attitude..even the equally important cogs that lacked the talent to qualify for OFSAA in an individual event. Everyone was considered equally instrumental to the team's success.

Now don't get me wrong. It was never all about winning or losing. It was always all about the process of putting forth a consistently hard/smart effort--working hard to best position ourselves to achieve success through the maximization of harvesting our collective potential.

What was our secret? We worked bloody hard--hard enough that there were practices that saw us looking at each other to see if lactic acid was oozing out of our ears. Our coach, "Mr. Pells" always placed a garbage can at the corner of the pool if you felt inclined to cough your brains out of your mouth. We worked hard enough--that we went into races confident that we would still beat any other high school swimming team in the province...on an off day. We never lost.

Countless "Trial of Miles; Miles of Trials" in a 20 yard pool with no lane ropes that was often way too warm or way too cold. We were convinced that Mr. Pells intentionally and systematically lowered and raised the pool thermostat (the water temperature often fluctuated between a low 61 to a high of 94) in an effort to 'harden' us over time. But this fluctuation was likely due to the fact that our pool was simply falling apart after years of use...years of 'blood, toil, tears, and sweat' taking place in the 'dungeon'. We swam in arguably the worst facility of any other swim team in the province--in the same pool that my father and grandfather shredded to pieces with their powerful front crawl strokes many years before us--and we all prided ourselves that our 'dungeon' carved us into modern day hardened warriors.

So what was our secret? The same secret that Massey XC has used to achieve great success every time they toe the line. The same secret why Speed River Track & Field Club is now the strongest distance running club in Canada. The same secret why the PTC is going to continue to be among the best development triathlon squads in the country. The same secret that 61 year-old Margaret Wojtowicz used to help her became an Ironman this past weekend in Florida. And the same secret why many of the giants of our time become giants.

So what is The Secret? Author John L. Parker Jr. in Once a Runner provides what I believe to be a very good answer to this priceless question:

What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trials of Miles; Miles of Trials.

Athletics Ontario Hall of Fame

2009-11-06T22:15:00.002-05:00

Athletics Ontario have created a Hall of Fame, and my grandpa, John W. Loaring, has been selected as one of the fifteen inaugural Inductees.

From the Athletics Ontario website:

Please join us in Celebrating Excellence in Athletics on December 5 in Toronto to honour the 2009 Athletics Ontario Hall of Fame Inductees:

1928 Women’s 4x100m Relay Team (Athletes: Florence Isabel “Jane” Bell, Myrtle Alice Cook, Fanny “Bobbie” Rosenfeld, Ethel May Smith)
Donovan Bailey (Athlete)
Ethel Catherwood (Athlete)
Bill Crothers (Athlete)
Jerome Drayton (Athlete)
Fred Foot (Builder)
George Henry Goulding (Athlete)
Robert Kerr (Athlete/Builder)
John Loaring (Athlete)
Brent McFarlane (Builder)
Donald Mills (Builder)
George W. Orton (Athlete)
Paul Poce (Builder)
M.M. “Bobby” Robinson (Builder)
Joseph R. Young (Builder)

Loaring Group Training Days

2009-11-04T10:02:00.002-05:00

Upcoming Loaring Group Training Days at Loaring Physiotherapy:

Sun Nov 22
Sun Dec 20
Sun Jan 10
Sun Jan 24
Sun Feb 21

Loaring Group Training Days are designed for athletes of all levels and abilities. The main purpose is to bring lots of positive energy into one room, take part in some excellent training and learning, and leave with a smile, some extra motivation, and a happy belly.

Directions to Loaring Physio here.

Sunday Nov 22 Timeline:

8:00am Doors open (register and set-up begins)

8:30am Bike (indoors on trainer for up to 90 minutes)

10:10am Run (outside for up to 45 minutes)

11:00am Core Exercises & Stretches

11:30am Potluck Brunch (onsite at Loaring Physio)

Full info available here

Road2Hope Hamilton Marathon

2009-11-03T16:54:00.001-05:00

Simon Whitfield was in town cheering on the runners. He made Rob and Hilary's day by allowing them to wear his Olympic medals for a quick photo. I think they still have smiles on their faces two days later. Simon is a class act who has inspired millions.

LPC athlete Laura Greenaway (co-Head Coach of the Fighting Koala's Niagara Region Triathlon Team) had a fantastic day and qualified for the 2010 Boston Marathon. Laura had a great year of sprint triathlon training and racing. After her final sprint triathlon, and despite little time to specifically prepare, Laura signed up for Road2Hope Marathon, and had eight weeks of specific marathon training. She executed an excellent pacing strategy on race day, and will now look forward to more long course training and racing next season.

2010 Loaring Triathlon set for July 17th

2009-11-02T15:54:00.002-05:00

A quick heads up to mark your calendars:

The 2010 Loaring Triathlon will take place on Saturday, July 17th.

Please stay tuned for updated 2010 details on the event website.

All proceeds go to the Elena Loaring Memorial Fund for Breast Cancer Research through the University of Windsor.

ALL DONATIONS WILL BE DOUBLED BY THE PROVINCIAL GOVERNMENT

Halloween

2009-11-02T11:43:00.002-05:00

What a great weekend. My birthday falls on this day, so it was fitting that I went as an old man. It was tons of fun going out for Halloween with my two Wonderwomen.

Annika sprinting towards the the tunnel of terror--her first "trick or treat".

OAT Training Days at the PTC

2009-10-30T09:46:00.001-04:00

The first OAT Training Day takes place at the PTC Sunday morning. There are still a few spots left (participation is limited to 40). More info is available at the OAT Training Day facebook Page. Have a look and become a fan.

Cut and paste from the OAT website:

Once again the Ontario Association of Triathletes will be holding a series of Training Days at the Provincial Triathlon Centre, University of Guelph. Participation is limited to OAT members. There will be four groups running this winter:

Junior High Performance (age 16 - 19) as of December 31, 2010
Age 12-15 as of December 31, 2010
Age 10-11 as of December 31, 2010
New! Adults
Demonstrated commitment to competing in triathlon
Please note: this programme is not designed for entry level youth triathletes; some previous experience and skill is preferred

Training Day Schedule for 2009-10

November 1, 29, 2009
January 3, 31, 2010
March 7, 2010
April 11, 2010
May 2, 2010

More Information and Registration Form

What are your long-term goals?

2009-10-28T22:32:00.001-04:00

But why, some say, the moon? Why choose this as our goal? And they may well ask why climb the highest mountain? Why, 35 years ago, fly the Atlantic? Why does Rice play Texas?

We choose to go to the moon. We choose to go to the moon in this decade and do the other things, not because they are easy, but because they are hard, because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one which we intend to win, and the others, too.

...even though I realize that this is in some measure an act of faith and vision, for we do not now know what benefits await us. But if I were to say, my fellow citizens, that we shall send to the moon, 240,000 miles away from the control station in Houston, a giant rocket more than 300 feet tall, the length of this football field, made of new metal alloys, some of which have not yet been invented, capable of standing heat and stresses several times more than have ever been experienced, fitted together with a precision better than the finest watch, carrying all the equipment needed for propulsion, guidance, control, communications, food and survival, on an untried mission, to an unknown celestial body, and then return it safely to earth, re-entering the atmosphere at speeds of over 25,000 miles per hour, causing heat about half that of the temperature of the sun--almost as hot as it is here today--and do all this, and do it right, and do it first before this decade is out--then we must be bold.

John F. Kennedy - September 12, 1962

Full speech

What are your long-term goals? And what are you doing today, tomorrow, next week, next month, and next year...in terms of working hard towards achieving them?

Onwards and upwards we go...

Ciociaro Track Resurrected

2009-10-27T14:31:00.001-04:00

On Saturday, I attended the The Big Workout that was organized by the Speed River Track Club. Approximately 200 runners came out for a fantastic community running event over the groomed National Cross Country Course. I continue to be blown away by how many crazy fast runners reside here in Guelph.

Unfortunately, I failed in attempting to be in two places at the same time--otherwise I would have also been in Tecumseh supporting (in person) the resurrection of the Ciociaro Track, and the formation of the Ciociaro Cycling Club (CCC). Despite less than ideal weather, over 100 cyclists and triathletes from Essex County came out to support the first Ciociaro Cycling Club ride. The 1275m track has been re-paved, and the local community can look forward to the resurrection of the popular Thursday night crit race series. The central location of the Ciociaro Club will now become an even more popular meeting grounds for Essex County's various social cycling and triathlon groups.

The ride brought together all of the "Heads of State". Pictured below from left to right: Alex Rae (East Side Riders), Pete DiPonio (CCC President), Vincent Del Duca (Normany Road Riders).

World Tour Details TBA

2009-10-24T19:08:00.006-04:00

Props to Allied Forces Productions for allowing me the honour of presenting Dave's first hit single.

Ladies and gents...2-time OCAA Champion David 'Pre' Sharratt:

Goal Setting

2009-10-23T10:48:00.001-04:00

Far more important then the outcome, is the celebration of the journey of the Daily Grind, and the celebration with those who supported and inspired you along this journey.

Annika, push play and dance with mommy and daddy

2009-10-21T17:55:00.001-04:00

New LPC Team Issue Jacket

2009-10-21T08:39:00.002-04:00

New cool weather cycling and running jackets have arrived. Here for more info.

caught on camera

2009-10-20T11:13:00.001-04:00

Rob Tranter and Anthony Paniccia in the zone at mile 4.5 of the Detroit Free Press Marathon. This pic was taken just before they tossed their extra layers of clothing at me--I swear they don't normally run (and look) like this. They really are both quite handsome.

Keith Henry enroute to a sub 2h run in the half-marathon--a solid tempo long run to help prep for Ironman Cozumel on Nov 26th. LPC'ers Helen Robertson and Dawn Van Vlack also had great runs.

Despite wearing gloves, my poor fingers froze while handing out water. I need to toughen up. Better yet, next year I will participate in the half.

Club Allied Forces members Mike Hay, Tyler Lord, and myself, after the Guelph Thanksgiving Day 10k. Mike and I are in the process of creating "Club Allied Forces" -- an informal social network of coaches and elite athletes that live near Guelph -- where the mission is to discuss our thoughts and experiences regarding tri-geek related matters -- all while engaging in purposeful group training sessions.

Annika ran 17:00 for 5k with a little push from her Uncle. She made it look very easy as she slept the entire time.

life = risk

2009-10-16T18:46:00.001-04:00

Launch of the Ciociaro Cycling Club

2009-10-15T11:47:00.001-04:00

Attention cyclists and triathletes from Windsor & Essex County. See the note below from the founding members of the CCC:

THE CIOCIARO TRACK --- RE- OPENS !

East meets West rides together!

Cycling friends --- the much anticipated reopening of the Ciociaro Cycling Track is here !

Substantial funds and a great amount of work to repair the track should be complete within a week..

In a great show of Solidarity the Ciociaro Track Bicycling Committee is planning an important ride to show the club about our interest as cyclists to support the Track and the Ciociaro Facilities...

There are many plans new for the next cycling season... But first we want to say thank-you to the Board and the newly formed Cycling Committee and its Executive with Pete DiPonio as the current President !

So here's the drill...

1st -- arrange to ride with us on Saturday October 24 -- from the Ciociaro Club..

arrive early to get ready for the ride - about 70-80 km.... No-One- Dropped..but an average of 30 km sustained..

9:30 the Official re-opening of the Track with publicity Photos... So wear your Club or Team Jerseys if you want..

10 am - we set out for the loop around the west portion of the county..

2nd - A reminder to bring some money ... for Pizza afterwards...

ALSO memberships for the new Ciociaro Cycling Club will be available for all to join..

only $15 for social membership to the club and $5 for the Cycling Club.. so a total of $20 for those wanting to join

3rd - Send back a reply so we have an idea how many will show so the Club can accommodate us...

Everyone is welcome... spread the word around and bring as many cyclists as you can

SEE YOU AT THE TRACK !

Thanksgiving Day Races

2009-10-13T09:20:00.001-04:00

What a beautiful venue for a run. The picture above is at the 3k mark of yesterday's 10k race. I am at the back hanging on for dear life (about to be dropped) as the Speed River gazelles used this event as a tempo tune-up for the Canadian 10k Road Champs this Saturday in Toronto. The highlight of the day was watching Annika run a 16:59 5k with a little help from her Uncle--but more on that later. First, here is an article of this wonderful event in today's Guelph Mercury:

tsaxon@guelphmercury.com

GUELPH — A new location and the threat of nasty weather couldn’t stop the Thanksgiving Day Races from being a big success Monday.

Roughly 650 people of all ages participated in six different races at Exhibition Park as the rain held off and a little morning frost on the pumpkin did little to dissuade a large number of people from registering the morning of the race.

“I’m very pleased. The turnout was great,” race director John Marsden said.

“Weather was my main concern. We’ve had three weeks of rain and it wasn’t looking good for today. We were ready for the rain if it came, but it’s hard to convince people to stand out in the rain and run.”

It was cold, with temperatures hovering in the single digits all morning, but with little wind to make it worse, nobody was complaining.

The star of the day was Exhibition Park, a new location for the event brought on by construction in downtown Guelph where the races have been held the past few years.

“I just love this venue, it’s perfect,” said veteran runner Scott Cameron, who took part in a new 10-kilometre race that was added to this year’s lineup.

“I really like having it at the park,” said Brian Sharratt, who watched his son David win the 5km race. “You don’t have to have police blocking off roads and it’s very spectator friendly.

Full Article

Windsor's Brannagan to join Virtue on tour

2009-10-09T20:31:00.002-04:00

By Bob Duff, The Windsor Star, October 9, 2009

During the 2005 season, when back issues began to bother Canadian figure skater Tessa Virtue, she sought out relief from the Fowler Kennedy Sport Medicine Clinic in her hometown of London.

Instead of treatment, they offered her a recommendation, telling Virtue if she was interested in the best, she needed to get in touch with Mary Brannagan of Windsor’s Loaring Physiotherapy & Health Centre.

“They said, ‘She just gets it,’” Virtue recalled. “It was the best referral I’ve ever received.”

Since that day, it’s Virtue who gets all of her physiotherapy work done by Brannagan and as she preps for the 2010 Winter Olympic Games, one of Canada’s best medal hopes - Virtue and partner Scott Moir are two-time world championship medallists in ice dancing - she plans to have Brannagan aboard for the ride.

Next week, Brannagan will travel with Virtue to Paris, France for the Trophee Bombard, an International Skating Union Grand Prix event. It’s part of a new program in which the Vancouver 2010 Olympic Committee is working with Canada’s elite athletes to give them as many creature comforts as possible leading up to the big dance.

“They asked me what I wanted and one of the things I asked for was to have Mary travel with me,” Virtue said. “She knows my body, she knows what needs to be done to keep me right on top of my game.”

Full Article

Kona Predictions

2009-10-08T14:33:00.001-04:00

I have looked into the crystal ball and here are my picks for the podium:

WOMEN:

1. Rebekah Keat
2. Chrissy Wellington
3. Miranda Carfrae

Darkhorses:
The field minus CW

Why not Chrissy for the win? Because the entire world is picking her to win, and I think just maybe she will finally prove to be human and have an off day.

MEN:

1. Craig Alexander
2. Eneko Llanos
3. Rasmus Henning

Henning is a big uncertainty and is has the talent and ability to run with Alexander. It will be interesting how he (and his hand) performs in his first crack at Kona.

Darkhorses:
Raelert, Bozzone

champions are everywhere

2009-10-07T23:58:00.001-04:00

This is a wonderful story. And Jason was already a champ long before the tip-off of this game:

rio2016

2009-10-02T16:21:00.001-04:00

For the first time in Olympic history, a South American country will host an Olympic Games. I am not the least bit surprised that Rio De Janeiro won over powerhouse bids from Madrid, Tokyo, and Chicago. I am surprised that Chicago was eliminated in the first round. However, in my opinion, Rio had the strongest bid, and the politics always swayed in favour of Rio and Madrid. Since it was very unlikely for the IOC to award consecutive Olympics to the same continent, Madrid was considered a dark horse, and Rio was deemed a clear favourite by many. There is no doubt that the world will be focused on Brazil in 2014 (FIFA World Cup) and 2016 (Games of the XXXI Olympiad).

I spent a week in Rio in 2004, where I competed in the Rio World Cup Triathlon. Of all the amazing cities that I have visited over the years, Rio De Janeiro might be at the very top of the list. The culture, beaches, and churrascaria buffets, are simply spectacular.

The Leaves Are Falling

2009-09-30T16:00:00.002-04:00

After enjoying a bit of time off training after my final triathlon of the year (Elite Nats in Kelowna), I was itching to get outside for some aerobic runs in the trails of Preservation Park. The leaves are beginning to fall and turn colour, and the deer are always eager to play a friendly game of chase. This is my favourite time of the year.

The year sure has flown by, and the summer ended with a jam-packed weekend that maximized time outdoors in perfect weather.

I spontaneously entered the Falling Leaves 7.5 Trail Run on Sep 19th. I ended up having a good run, especially considering that I hadn't completed any speed work since before Kelowna. The Guelph Mercury wrote an article here. Then I had a blast watching Bre push Annika in the 1k kid's dash (Annika walked the final 10m). And then we watched the fast gazelles tear up the course in the collegiate race.

The very next day (sep 20) was the Caledon Running Festival. C3 put on an amazing show, and Annika enjoyed participating in the 1 mile kid's race.

This past weekend was the Guelph Downtown 5k. Like a weekend warrior, I laced up once again, and finished 2nd, sandwiched between sparring mates Derek Snider and Mike Hay.

To the right of this post are a few twitter updates that have links that show a few pics and videos captured from what has been a wonderful couple of weeks.

Laying low before the big race.

All set and ready for battle.

1008 kids take off in the one mile kid's dash

Taking a short rest break to catch a photo with Lisa Bentley.

Epic finishing sprint

Upcoming Events

2009-09-17T16:40:00.001-04:00

Lots of racing taking place this weekend! Click on the image below to expand the Team LPC Event Calendar.

I just registered for Saturday's Falling Leaves 7.5k Cross Country Run. I was planning on doing a tempo run on Saturday morning, and just heard about this event moments ago. The run takes place over the same course as the Canadian Cross Country Champs on Nov 28th. The New Balance Vic Matthews Open (formerly the Gryphon Open) takes place at noon (2 hours after the Falling Leaves) over the exact same course. So it will be fun to watch the varsity gazelles tear up the course. I love cross-county running, and Guelph is home to some of the best trails in Ontario (in my biased opinion).

The finale of the HSBC Triathlon Series takes place in Lakeside on Saturday and Sunday. The final of the Running Factory Series takes place in Windsor on Sunday. The run for the Grapes Half-Marathon is going down in St. Catherines on Sunday. And Sunday will also feature the Caledon Running Festival (which offers a 1 mile kids run, 5k, and 10 miler). I just registered Annika up for the 1 mile fun run, which hopes to break a national participation record by attracting over 1000 kids. Bre will be jogging with Annika in her stroller, and I will be cheering them, and all the kids, with a loud mouth and cow bells.

What a wonderful time of year to be out biking and running. Make the most of it!

tweeting

2009-09-16T21:47:00.001-04:00

Since I joined twitter a few weeks ago, I have been slack with updating the blog. A single tweet is very time efficient, so I will likely continue to provide quick twitter updates that most might find pretty useless information. I love how twitter syncs with Facebook and Blogger, and it's applications "twitpic" and "twitvid" are genius. You can see my twitter updates on the top right of this blog. Tweeting from my blackberry allows me to post photos and videos. I have already posted several pics and vids, including one taken today of Annika walking. So without further adieu, you can 'follow' my tweets on this blog, or here:

http://twitter.com/jamesloaring

I have said the word twit and tweet way too many times in this post. What have a gotten myself into?

But this doesn't mean I will be no longer be updating the Loaring Chronicles! You can't get rid of me that easily (is there anyone even reading this?) Stay tuned for a catch-up blog post...

Dopers Suck

2009-09-10T20:20:00.001-04:00

I am delighted to hear of the news that the WTC is (apparently) stepping up (finally!) by taking a more proactive approach in the fight against dopers. This announcement has massive implications, and it will be interesting to see how it evolves. Drug testing (especially random out-of-competition testing) is very expensive to administer, and the WTC is a private enterprise, and is not governed by the ITU. As we all know, the primary goal of every corporation is to maximize profits and/or shareholder wealth. But every successful corporation implements a certain degree of social responsibility into their long-term strategic thinking. Will the WTC actually implement this press release? Or is it all propaganda with little action? The latter has historically been the case. Moving onwards, time will tell...and at the very least, I hope this announcement will act as a deterrent against using PEDs..dopers suck.

WTC anti-doping press release here

Below is an article by Slowtwitch's Dan Emphield

World Triathlon Corporation (WTC), owner and organizer of the Ironman and 70.3 event brands, announced today the launch of a new Anti-Doping Program. "Beginning this month," said WTC in a written statement, "athletes competing in Ironman and 70.3 events are eligible for in and out-of-competition drug testing."

One new feature welcome to anti-doping fans is, finally, an out-of-competition (OOC) pool of Ironman athletes. The pool of American athletes tested out of competition has 'til now been strikingly skewed toward Olympic-distance, ITU-format athletes.

Another new feature, perhaps less welcome to many athletes, is that the OOC pool will consist of both "professional and elite age group athletes who have qualified for either of the World Championships." This means top AGers may have drug testers showing up at their doors. Further, the OOC program requires athletes to register with registered with WADA’s Anti-Doping Administration and Management System (ADAMS). This system manages the athletes' whereabouts and racing calendars, in addition to serving as the results clearinghouse for the program.

WTC announced that, "the partner and service provider for all testing and administration will be the Association of National Anti-Doping Organizations – Anti-Doping Service (ANADO-ADS)." ANADO is the organization with which WTC chose to partner, because it is an international organization. Each country's national doping agency (USADA in the U.S.) will perform and manage testing.

Drug testing has been important to WTC ever since its president and CEO, Ben Fertic (pictured), took the helm. Indeed, it was one of several issues leading to WTC's setting up its own quasi-sanctioning Global Triathlon Group in 2005. WTC returned to USAT sanctioning 9 months later, only after triathlon's national governing body agreed to co-fund enhanced USADA drug-testing at all WTC's North American Ironman-distance events.

Fertic has been adamant that drug testing should occur at every one of WTC's Ironman-distance events, but winners of U.S.-based Ironman races in recent years report that they haven't been drug tested. Today's announcement should mean that drug testing will occur with greater frequency, and at 70.3 events as well.

Another Sunday Bloody Sunday

2009-08-22T17:51:00.001-04:00

It is another big weekend of racing for Team LPC.

Check out the Team LPC event calendar for upcoming events:
http://www.loaringphysio.com/LPC_events.html

The following events this weekend will be represented by LPC athletes:

Aug 22-23
ITU Kelowna Premium Pan American Cup Triathlon, Canadian Age Group & Elite Triathlon Champs, Junior Elite Sprint Triathlon
Kelowna, ON

Aug 22-23
24 Hours Hot August Nights Mountain Bike Race
Bolton, ON

Aug 23
Bulldog Triathlon
Chatham, ON

Aug 23
Northern "Orillia" Triathlon
Orillia, ON

I am writing from beautiful Kelowna, site of the 2009 Canadian Triathlon Champs (for age-group, U23, and elites).

The junior elite race took place this morning. Travis Goron had an excellent swim, exciting the water in third place, and set himself up for a great race. Unfortunately, he incurred a flat tire on the 3^rd of 4 laps on the bike—which ultimately ended his day. Although disappointing, Travis can walk away from the event pleased that he set himself up for a great result. You can only control the controllable, and Travis put himself in position for a good day until the uncontrollable took him out. That is racing. That is life.

Tomorrow morning will feature the Canadian Age-group Tri Champs. At 11:15pm the Elite Women start. And 1:45pm will start the men’s elite race. I look forward to competing in another National Championship. Last year I had a solid 4^th place finish over the exact same course. This year will include Simon Whitfield, and Paul Tichelaar, who were absent last year as they were competing in the Beijing Olympic Triathlon on the same weekend. Rumour has it these two guys are pretty fast :-)

The race will also feature last year’s winner Brent McMahon, and virtually all of the top 20 ranked Canadian triathletes. The weather is going to be ideal. It will certainly be an exciting race!

If you are in front of your pc this evening, you can tune into the ITU Yokohama World Cup online live coverage beginning at 8pm EDT:

http://www.triathlonlive.tv/index/home

Everyone have a fabulous weekend!

9.58

2009-08-16T19:41:00.001-04:00

I eagerly anticipated the showdown between Tyson Gay and Usain Bolt. I told Annika to pay attention, as something special was about to occur. But I have to say that I did not expect 9.58. Wow. I was in the stands when Michael Johnson obliterated the 200m WR, running 19.32 at the 1996 Olympic Games in Atlanta. I said at the time that it would take at least 25 years before another specimen challenged that feat. And then of course a Bolt of lightning eclipsed it last year (only 12 years later). It will be interesting to see if Bolt can also bring done his 200m WR this coming thursday. And it will certainly be interesting to see if this young remarkable talent can continue to bring down the 100m and 200m world records for years to come.

73 years ago, my grandpa, Johnny Loaring, arrived in Berlin as an relatively unknown 20 year-old young man, and left Berlin as a 21-year-old Olympic medalist. His first of nine races in Berlin, the 400m hurdles heats, coincided with his 21st birthday -- 1936-Aug-03. Still to this day, he is the only Olympian to compete in the final of all three track events involving the 400m distance (2nd 400m hurdles, 6th 400m run, & 4th anchoring Canada's 4 x 400m relay). WWII deprived him of additional potential Olympic opportunities during his prime years, as the 1940 and 1944 Olympic Games never came to be.

Johnny Loaring moments after claiming the silver medal in the 400m hurdles at the 1936 Berlin Olympic Games.

And of course, 73 years ago also featured a fellow by the name of Jesse Owens...

Although the "blue ribbon" event of the IAAF World Track Champs has cemented itself into the history books, I look forward to many events over the course of the next week!

Tecumseh Triathlon Recap

2009-08-15T13:24:00.001-04:00

The Tecumseh Triathlon Weekend was another successful event that raised many thousands for Fitness For Hospice.

Unfortunately, I caught a bug a couple days prior to the event. I was in rough shape Saturday evening, and it took everything to get out of bed race morning. Not showing up to help support this race was never an option. However, I knew that it would be wise to tempo the swim and bike and then cheer everyone on. When I arrived at the race course, I really wanted to race, and tried to convince myself that I was going to have a great day. I felt good in the swim, but knew as soon as i jumped on the bike that the power numbers were off. With Nationals on the horizon, I had to use discipline and make the difficult decision to throttle right down and "fight another day". it was shame to not be able to have a go, as the pro men's field was without question that deepest and most talented of any triathlon in Ontario this year.

Although I was a bit under the weather, I was VERY excited to cheer on a huge Team LPC / Loaring Physio contingent of about 40 athletes.

A few random pics that I hope capture the spirit of the event:

Me with my beautiful Bre.

Gramps during the 6.2k run on the hottest day Canada has experienced in 2009.

Paniche, Raquel, Colleen, and Coach Jeff Cowan.

Travis Goron exiting T2.

Supermom and Annika cheering on Team LPC.

Pete Diponio shortly after a smashing bike leg.

Janet and Maverick taking a break from supporting Team LPC, and finally finding the only piece of shade on a scorcher of a day.

Dave finished 5th overall, a solid result that served as a tune-up for his upcoming HIM. Don't act like you're not impressed.

Gramps and Auntie Cha-cha.
Mike and Dawn Van Vlack. Mike participated on one of a dozen LPC relays, and Dawn had a solid performance, winning her age-group, and taking home a nice pay cheque.

Jim "Warrior King" Cooke and his Team LPC-Lighthouse Cove relay team enjoying the day after battle.

Tecumseh Triathlon Weekend

2009-08-05T16:26:00.001-04:00

I am looking forward to the Tecumseh (formerly Windsor) triathlon this weekend. The venue has changed to Riverfront Park in Tecumseh, which is only one mile north of Loaring Physio. Although I am now a guelphite, this race (along with Leamington) will always be considered a hometown race. Team LPC and support crew will participate in several relays, with another dozen racing individually. I look forward to Sunday's race, and cheering on Canada's future starts the day before at the Kid's of Steel Triathlon. It will be a big weekend for Team LPC, as several LPC'ers will be participating in Trisport's Niagara Triathlon.

A few random pics:

Top 3 men at the Sarnia Chase Oly Tri.

Learning how to shoot a bazooka at CFB Borden during a one day ExecuTrek Tour.

Annika at 9 months with Gramps.

Yay for Fitness

2009-07-28T16:31:00.001-04:00

Jane MacLeod celebrating a 5th place finish in the 50-54 age-group at Ironman Lake Placid.

After Ironman France, Keith Henry ventured over to the Pinarello headquarters in Cicli, Italy, and made friends with the legendary Giovanni Pinarello.

Bluewater Chase and bound for Camp Borden

2009-07-28T10:34:00.001-04:00

Bre, Annika, Mav and I arrived in Sarnia Friday afternoon. Our hotel was located near Sarnia ribfest! We played in the park and I was looking forward to racing the next morning. Although the weather forecast for the race was not ideal, actual race conditions were wonderful. The lake was glass, the bike was cool and windy, and it was a great temperature for running. The race adopted a "chase format" two years ago, which see all women head off several minutes ahead of all men. Unlike the Muskoka Chase Triathlon, where only the elites follow this format, the Sarnia Chase has ALL women go off 16 minutes ahead of the men. This makes for very exciting racing. I had a great swim, struggled with the wind on the bike, but then had good running legs. I was fortunate catch the lead woman at 6k into the run, and finish first across the line. I love the atmosphere of the Bluewater Tri. It is a well organized event that offers a warm grass-roots feel. The post-race spread of food is legendary.

The next morning was the Running From Cancer 5k, 10k and half-marathon. The original plan was to jog the 10k with Annika in the stroller. We hit the abort button. Annika and mommy were exhausted from the previous day. It would have been another very early morning for them. I was a bit relieved, as I rarely like to run the day after a triathlon. I enjoyed supporting the event, and catching up with many friends.

I also followed the Lake Placid coverage. Was proud to see solid performances from LPC's Jane MacLeod, and Dennis Masse.

Tomorrow morning I fly out to Camp Borden for a one-day ExecuTrek Military Tour. It surely will be an incredible day! I am bringing the camera and hope to take lots of pics.

LP Summer 09 e-News

2009-07-24T19:00:00.001-04:00

Click the image below to view the Loaring Physiotherapy Summer 2009 e-Newsletter:

It starts with baby steps...

2009-07-23T20:54:00.001-04:00

Loaring Physio featured in Profiles Of Distinction

2009-07-22T20:56:00.001-04:00

Stop. Rewind. Evaluate. Onwards.

2009-07-21T20:07:00.002-04:00

The first three weeks of July have flown by. The month started off with coaching an adult triathlon skills clinic with Super Coaches Jay Johnson, JJ Neely, and Stefan Timms. The four of us were being evaluated by Tracey Shelley, the Coaching/LTAD Programmes Advisor for Triathlon Canada. We were also under the watchful eye of Linda Kirk (Executive Director of OAT). This weekend was a valuable experience for my coaching development. Working with excellent coaches, and having the likes of Tracey offer pearls of feedback on our every move, makes for wonderful learning. The athletes were terrific--so positive and eager--it is just awesome to be around passionate people. The new NCCP Triathlon Competition Certification process aims (among other things) to test the coaches competency in specific coaching situations. I enjoyed going through the entire process, and have been deemed "competent" by Trican :-)

And I have to give credit where credit is due! Coach CT continues to do a superb job developing the PTC--he is a "Master Jedi"--and I will continue to enjoy tapping into his wealth of knowledge. I have been fortunate over the last 15 years to learn from many "giants". The more I learn from all facets, the more I realize I don't know. And that makes we want to learn more and more. Like a relentless and passionate sponge that never reaches saturation. A saturated sponge is similar to a coach or athlete who thinks they have all the answers. They stop learning and sit on a 'winning formula'. And that sir, IMO, is the kiss of death. I love the ongoing "searching for clues" daily grind. And that means I must continue to be a thirsty sponge slurping up knowledge, aiming to evolve...onwards and upwards...

I wear 4 hats: Husband. Father. Coach. Athlete. I also wear a few visors but those are my 4 hats. And the Athlete hat always gets worn the least, especially during busy times. And July has been a busy time, as was June, and May...But I still toed the line in two races this month, and have had some solid sessions with the gang at the PTC.

I raced in the Provincial Open Water 5k Swim Champs. Wow, that was a long time to be swimming 5k non-stop! No wetsuits were allowed and the water was brrr. I hung on well for 3k. Then the shoulders started to hurt and the cold water was taking it's toll (read: I got my arse dropped from the lead group). In the end, I finished 7th. Scott Van Dormal from Guelph had a great race, and won for the 3rd year in a row. I really enjoyed the race and hope to do it again in the future. It was fun mixing it up with the swimmers.

This past weekend I took part in the Belwood Triathlon. I went in a bit nervous about my fitness, but brushed those doubts away race morning and focused on giving a solid effort and fighting to the finish. After a terrible swim start, I slowly starting feeling better. I exited the water with Dave, and got onto the bike just in front of him. Ryan Smith was out of the water almost 20" ahead of us. Dave came screaming by me at 3k and quickly disappeared into the horizon. I felt good on the run, and cruised in for 3rd overall. Dave had a big win, with Ryan shortly behind. The race just behind me was a good one. PTC's Alexander Hilton, Mike Hay, and Adrian Del Monte all had a big battle for 4th, 5th, and 6th. It was awesome to see the PTC claim 5 of the top 10. LPC's Margaret had a huge race, and Brian was smashing it as always. And I can't forget to mention Angela Quick who won the women's race. And a big debut for Speed River super runner Derek Snider, who finished 8th in his very first triathlon.

The Guelph Mercury wrote a front page story on Dave's conquering of Belwood.

This weekend will see back-to-back races! The Sarnia Bluewater Chase Triathlon on Saturday. And Running From Cancer 10k on Sunday. I look forward to supporting both events. Annika and I will form an alliance (with the aid of her stroller) in Sunday's 10k. Fun times ahead. Onwards...

Annika and I resting up the day before the Belwood Triathlon

Dave and I out of the swim.

Onto the Belwood bike course.

Happy to see BAM at the finish line.

The podium (I was a distant third behind Dave Sharratt and Ryan Smith).

The Tomato Capital of Canada

2009-07-20T13:45:00.002-04:00

So much to report on, so little time...

But first, some important facts for Mr. Letterman, who is a regular reader of the Loaring Chronicles:

Leamington is indeed the tomato capital of Canada
Annika eats organic Heinz products made in Leamington
Leamginton is 20k east of the most beautiful place on Earth (the cottage)
Leamington hosts the Leamington Tomatoman Triathlon
I have won this event six times, earning the nickname "Mr. Tomatoman"
The people of Leamington are very nice, and certainly not "snotty"
I love Leamington

PTC Track Attack

2009-06-29T13:37:00.007-04:00

Lots of inspiration can be drawn from the events that took place in the world of triathlon this past weekend.

The men's sprint finish of the Des Moines World Cup is one for the ages. Congrats to Mr. SQW for another big one.

I was even more inspired by LPC's Keith Henry, who completed his first ironman triathlon at Sunday's Ironman France. Keith approached me two years ago to help guide him along the wonderful journey of endurance sport. Keith could barely swim 500m two years ago, and with virtually zero athletic background prior to joning Team LPC, he is now an Ironman. It is amazing what a consistent, smart, baby-step progression, can accomplish over time. And it is only onwards and upwards for him, as he will be joined by other LPC'ers at Ironman Cozumel in November.

Lastly, Mike Hay Productions just released this inspirational uncensored video of a typical gong show track practice here at the PTC. Coach CT ran us threw a 12' warm-up jog, 10' of ultimate Frisbee, dynamic stretching, drills and strides. Then a main set of 5x1k as dec1-3 from 10k pace down to 5k pace. Hold 4 and 5. Then 4x200m at 800m pace. Then a 10' cool-down trot.

This video has it all, including a moon-shot by the Hewdog, and a Champion of the Universe Title by Ryan Smith. Fasten your seat belt, you are going to get dizzy watching this spectacular camera action:

New Sparring Partner

2009-06-28T19:49:00.001-04:00

Annika bought me a jogging stroller as a first Father's Day present. After consulting with Gary Belanger at the Running Factory (he is the Master Jedi of all things related to a running/walking lifestyle), it was discovered that the "The Ultimate High Performance Jogger" is the shaz.

Louisa and Electra are both very jealous, and I am officially the biggest tri-geek in Southern Guelph--sorry Mike Hay and Thomas Tank Lokody and David Prefontaine and ADM--you are worthy opponents--but I am always a half-step ahead.

Annika and I went for our first run on Thursday and we were smiling the entire time. Part of our run was off-road on the wood chip trails of Westminster. It was sensory overload for her, and fortunately this baby jogger is equipped with "ultimate high performance" shocks and oversize wheels. I will have to decide on a name for the baby jogger. Thoughts are always welcome.

Electra VS Louisa

2009-06-24T15:53:00.001-04:00

I, like many other tri-geeks, have nicknamed my bikes over the years. My Louis Garneau TT 8.8 Carbon Pro is now referred to as "Louisa". Louisa is a time-trial dream machine that I will be using for at least the next three years, in non-drafting triathlons. It is equipped with a SRAM Red groupset, a Zipp Disc and 404 tubular wheelset, Vittoria Corsa Evo CX tubular tires, and even has a Cinqo Quarq powermeter that is paired with a Garmin 705. It is certainly a bike that would make any tri-geek smile. But Louisa now has some major competition, and might be dethrone Louisa from the pointiest point of tri-geekdom.

Introducing Electra:
Frameset: Louis Garneau Sonix 6.4 Pro
Groupset: Dura-Ace DI2 7920
Wheelset: Zipp 303 Clinchers
Tires: Zipp Tangente
Pedals: Look Keo Carbon Fiber
Computer: Garmin 705

Electra is the road steed that I will be using in ITU draft-legal triathlons and various bike crits and road races. Why the nickname Electra? Well that was the first name that came to mind after Lenard from the The Bicycle Shop kindly offered to strap on the revolutionary Electronic Dura-Ace Groupset (DI2 7970). DI2 stands for "Digital Integrated Intelligence". A fancy name for a very fancy piece of engineering. After drooling for awhile, I took Electra for a spin and wow, it is remarkable how fast and precise the shifting is. I have always been a big fan of mechanical dura-ace STI, but this takes shifting to another stratosphere. Gone are the days of chain drop and/or rub. I am not sure if it will make me faster, but it sure is a ridiculous fun, and--I am like a 4-year old boy playing with a Tonka truck for the first time. Here is a link that talks more about DI2, and includes a video. So how much does it cost? Well, if you are asking that question, then this luxury item is not for you. But if price is of no option, and you want the very best, then electronic dura-ace will surely make you feel like a kid permanently living in Toys R Us.

Above is a pic of Lenard (owner of The Bicycle Shop) and I, about to escort Louisa and Elecctra to the Mazda 5. A huge monster thanks to the crew at TBS for working hard in putting these bikes together. I would have had no clue on how to put the dura-ace components on. Now that they are on, it is amazing how low maintenance the DI2 groupset is. No cables, and the batteries only need to be quickly recharged every 2000k of riding.

It's all about the ride! And I have one more ride to talk about that just arrived this past weekend, that will surely make both Louisa and Electra very jealous, and Annika very happy--but that is for the next post...

Father's Day

2009-06-23T07:09:00.002-04:00

It was a wonderful Father's Day! The morning kicked off with the Leamington Tomatoman Sprint Triathlon. I had a good race and was fortunate to break the hour mark in first place. The swim in the harbour went really well. I was a bit nervous how I would ride and run off the bike coming into the race. Scott Doel spent 4h doing his 3D wizardry and made lots of adjustments to my Louis Garneau TT8.8 --normally I would not get professionally fit before a race--but I didn't want to leave it for another week. The new position is more comfortable and I think I am now completely dialed in--it is the first time in my life I feel properly dialed in on a tri bike. My previous tri bike was an Argon Mercury, and before that was the Cervelo P3. I never felt comfortable on either bike because I needed a frame geometry with less reach. So the bike felt strong, but the run off the bike was a bit sluggish. All in all, a good race! It was lots of fun catching up with so many familiar faces, and it was a perfect morning for a triathlon. The Leamington Tri is always one of my favourites, and I was really happy that I participated this year. Congrats to Gervs, who pushed me hard--the boy is fit. Congrats to Travis who raced well--and just graduated high school with a 95% average! Congrats to the Warrior King Jim Cooke, who claimed another win in his age-group. Results here.

Then it was off to the cottage for a BIG family reunion. A contingent 30 strong congregated to the cottage. It was nice to be done a triathlon and back home with family by 11am--a productive morning and the rest of the day was all about maximizing family time. We all feasted, and I got schooled in an intense 2h game of soccer by my talented nephews 1/4 my age. It was ridiculous fun. By the time we (BJAM) arrived home in Guelph Sunday evening, we were all completely pooped and ready for a coma.

Abra Kadabra

2009-06-18T17:04:00.001-04:00

I am trying to find a way to be in 7 places at the same time, and have found myself saying "Abra Kadabra" in the hope that this is becomes feasible. But of course, hope is not a strategy, and one is now in place.

Originally I was on the start list for this Saturday's ITU Coteau-du-Lac Continental Cup Triathlon. But then, to my delight, a spontaneous family reunion has presented itself. It is rare for all of my family (who are mostly sprinkled all over Ontario and California) to get together. Much of my family has yet to be introduced to Annika. When I received word that my Aunt and Uncle from LA were coming down to Windsor for a few days, an informal reunion was born. So I am very much looking forward to this weekend! And Annika will get to meet most of her relatives for the first time. There are other ITU races to be raced so missing ITU Coteau-du-Lac is not a big deal. ITU Kelowna in August, which also serves as the Canadian Elite Tri Champs, will be a priority race. Having said all this, I am still going to squeeze a race in this weekend. It will only be a 15' drive to my old hometown race, the Leamington Tomatoman Triathlon. I love this event and have been fortunate to win this race 5 times--I always seem to have a good race. I have only raced once in the past 5 years (2006), so I look forward to supporting my roots and participating in this fast sprint distance triathlon.

Other races of interest this weekend include:

The Running Factory Moon in June 5k and 10k Run takes place Saturday night in Windsor. I ordered a jogging stroller for Annika, and look forward to picking it up this weekend and also catching a glimpse of the running road race.

The completely sold-out Guelph Lake Triathlon Weekend also goes down this weekend! It is a shame that I will be missing my hometown race, but I will be back to defend Guelph Lake II in September.

Team LPC will be all over the map this weekend, and several are competing in all of the above events. And Susan Gaudreau will be tackling the 24 hours of Summer Soltice MTB race this weekend.

I hope everyone races well and has a fantastic weekend. But of course, hope is not a strategy--so go out there and kick ass.

And in final news, I look forward to a quick pit-stop at The Bicycle Shop. 2009 electronic Dura-Ace Di2 7970 is in the house and will be installed on my already pimped out Louis Garneau Sonix 6.4 dream machine. I will have to show pics when the bike is complete. But it will be cool to try this product out and strange to ride a bike sans cables.

I'm off to squeeze out every second of daylight these next few days, and look forward seeing family, and sleeping when I am dead in 100 years.

Weekend in Huntsville

2009-06-17T21:18:00.001-04:00

It was a wonderful weekend in Huntsville. I teamed up with Dave and Janet to form a relay (Team Sharratt) during the Sprint Triathlon on Saturday afternoon. I swam, Dave biked, and Janet ran. The swim was a lot of fun and I definitely went a lot harder then I originally planned. I passed the chip to Dave and he rode really well--on his road bike without aerobars in order to more specifically prep for his upcoming ITU race this weekend. For anyone who cares, I am pretty sure he averaged around 181779.14 watts (non-zeroed) over the 20k course. Janet ran very well over what was a tough hilly 2 lap course. We had a blast and Team Sharratt finished 6th out of 18 relays.

Team Sharratt pre-race.

Janet crossing the finish line and out-leaning Dave.

The next morning was the Long Course Triathlon. I love the course and the hills on the bike suit me well. However, the past two years I have biked poorly on the course. I was confident going in that I was going to take a big chunk of time off from last year. However, history repeated itself, and I had another decent swim, sub-par bike, and ok run. Mentally, I was not ready to ride out of my skin like I have in other races, and mentally I have treated this event like a hard training day instead of RACING. That is mental issue that will not continue in my upcoming races. I will live to fight another day. And next time, I will toughen up and fight harder.

I had an ok run but, minus the quick washroom break and finishing kick, I thought I should have been going faster than I was. Brian was holding Annika before the finish (he raced well the previous day) and said that Annika wanted to race me to the finish line. So Annika and I had lots of fun in the final 100m.

Crossing the line with Annika was without question the highlight of the weekend and really put things into perspective of what really matters in this world. Five years ago I would have been steamed that I had a less than ideal performance. On this day, I was overcome with hyperbolic joy to see Annika near the finish. Does that mean I have lost my killer instinct? Haha--if you are my competition reading this, then in the immortal words of Wolfgang Dietrich: "we will see..."

I ended up 10th overall which was a bit of a disappointment--but I know the fitness will show in my upcoming races that I am specifically gearing up for.

Sean Bechtel had a great race--he has worked very hard and paid his dues over this course--so it was nice to see him get the win he deserved.

LPC's Jane MacLeod won her age-group by 23 seconds. Margaret had another solid result, and Dawn Van Vlack had an exceptional race and completed the longest open water swim of her life.

So what is next? Find out in the next post...

Go Wings

2009-06-11T11:49:00.007-04:00

The next two nights are big nights in front of the tube. I rarely watch tv these days but: TSN is broadcasting the Festival of Excellence this evening, and tomorrow will see the Stanley Cup remain in Hockey Town. Go Wings!

This weekend BJAM is heading to Huntsville for the annual Muskoka Triathlon. Dave, Janet, and I are taking part in a relay during the Sprint Triathlon. I am swimming, Dave biking, and Janet is hoping to break 19:59 for the mountainous 5k run. It will be an exciting race. Our goal is to beat Brian. I know he is going to try and wrap a rope around my foot during the swim, and bragging rights are up for grabs if Janet can cross the line before Brian. The next morning I am tackling the Long Course Triathlon.

Dawn Van Vlack, Margaret Wojtowicz, and Jane MacLeod will also be participating in the Long Course. Dawn was the overall winner of the Belle River Triathlon a couple of weeks ago, and Jane dominated her age-group at Triple-T.

A shout out to Phil Roberts and Phil Mansfield for a great showing at the 26th Annual Ancaster Old Mill 10k Run Race.

Click here to view upcoming events that will be represented by Team LPC athletes.

Below is a video of uber-biker Miroslav Tot "conservatively" riding down the Pinckney-Potawatomi Trail near Hell, Michigan.

The Magnificent Seven

2009-06-07T20:09:00.001-04:00

A good week of training is done and done. This is in remarkable contrast to last week, which involved slightly more than zero training, as I needed a big recovery week after my Triple-T experience. Today we met at House of BJAM (BJAM is short for Breanne, James, Maverick, and Annika) for a 90k ride, with a 10k neg split run off the bike. The ride had a main set of 30k of meat. I stayed non-drafting during the 30k to prep for the upcoming Muskoka Long Course Triathlon next Sunday. It was an awesome ride, with good company, and decent power numbers.

Pictured above are the Magnificent Seven--about to board the pain train, for a solid ride. Left to right: Adrian "I just bought a P3 equipped with NOS" Del Monte, David "I bonked yesterday for the first time in my life but have recovered and will smash you all today" Sharratt, Steve "I am a master navigator" Hewdog, Connor "what am I getting myself into by moving to Guelph and hanging around such tri-geeks " Hammond, Mike "I have a family of 4 and can still smash guys half my age with my 40 average cadence" Hay, Tyler "I am the Lord of all things Power" Lord, and James "I can't wait to roll thru this wkt so I can get home and smash back some burgers and wash them down with beer, all whilst playing with Anni and Mavie" Loaring.

Tyler trying to talk Annika into joining us for the ride.

Annika thinking about whether or not she should ride with the boys--but then realizing that she has to get ready for Lucas' 1st birthday party.

Team LPC Conquers Hell

2009-06-06T17:07:00.002-04:00

In late breaking news: Team LPC just rode thru Hell and came out alive with only a few battle wounds. Hell, Michigan that is. Pics courtesy of Scotty "The Man" Schelter. I am really jealous that my "band of brothers" rode in Hell on such a lovely Saturday afternoon. Here I am stuck in my "think tank" geeking in front of the pc all day.

But rumble rumble tomorrow with a solid "Snowsill Set" bike planned. A few power smashers are meeting here for some fun at 9am tomorrow morning.

My road bike has arrived at The Bicycle Shop in Tecumseh and The Man is driving it back for me. I can't wait to see my new steed: Louis Garneau Sonix 6.4, equipped with Dura Ace grouppo and Zipp 404 Wheels. A huge thanks to Lenard and his champion crew for working hard in putting together this speed machine. Who says it isn't about the bike?

Yesterday I received the new Louis Garneau Diamond helmet, Tiger Shark Swim Suit, and I am loving their Carbon Tri HRS Cycling Shoes. Head-to-toe, Louis Garneau does it all!

So I didn't go to Hell today, but at least I received some awesome new toys! Annika has been getting all the toys lately, so I needed something to make me feel like a kid again :-)

Coaching Philosophy

2009-06-06T08:10:00.001-04:00

A wise paragraph from another excellent post from Alan Couzens blog:

The secret is, I don’t have a universal training philosophy other than to mirror the athlete’s needs. The only universality that exists in elite coaching is a universal ability of the best coaches in the world to ‘size up’ an athlete, determine their personal strengths and weaknesses and apply this information to selecting an appropriate training means and an appropriate event.

Cup of Tea

2009-06-02T09:57:00.001-04:00

Bre just passed this story over to me. Will this be me in less than 2 years?

Cup of Tea

One day my mother was out and my dad was in charge of me. I was maybe 2 1/2 years old and had just recovered from an accident. Someone had given me a little 'tea set' as a get-well gift and it was one of my favourite toys. Daddy was in the living room engrossed in the evening news when I brought Daddy a little cup of 'tea', which was just water. After several cups of tea and lots of praise for such yummy tea, my Mom came home. My Dad made her wait in the living room to watch me bring him a cup of tea, because it was 'just the cutest thing!' My Mom waited, and sure enough, here I come down the hall with a cup of tea for Daddy and she watches him drink it up. Then she says, (as only a mother would know!:) 'Did it ever occur to you that the only place she can reach to get water is the toilet?

Finish Swine

2009-05-30T11:32:00.001-04:00

This weekend features the Belle River Triathlon, and the Milton Triathlon. I will be missing the Belle River Tri this year. It is my first wedding anniversary with my beautiful wife!, so it will be a fun day spent in Toronto with Bre and Annika. However, enroute, we will briefly watch David, Brian, and Margaret, climb the infamous Sixth Line hill at the Milton triathlon.

Travis Goron and Dawn Van Vlack will be participating at the Belle River Tri. For those not racing, try to come out and support these excellent events. And after watching the Belle River Tri, head to the Lighthouse Inn Restaurant for some lunch--or use it as a pit-stop on your long bike rides.

The pics below show Margaret at at the Flying Pigs marathon in Cincinnati. I just love the pic of her sitting minutes after the race. You can see the sheer delight of having accomplished a BIG goal, and the relief that she can finally rest and not have to take another step. And that is why we do this. We live to dream, and we fulfill these dreams. Onwards and upwards we go....

Do you abide by the Olympic Creed? The Creed has a permanent inhabitant deep within my coaching philosophy. Read it again below, and continue to live your own Olympic Games in all of your endeavours in life...

The most important thing in the Olympic Games is not to win but to take part, just as the most important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well." - Pierre de Coubertin

And speaking of the finish line, here is a good article about how the brain regulates exercise pace in anticipation of the finish:

http://home.trainingpeaks.com/articles/running/physical-confidence.aspx

Trojans VS Spartans

2009-05-29T16:20:00.002-04:00

The Groomsmen during the morning of the Big Day. Team Spartans (James Loaring, Miro Tot, Rob Tranter) in a relay to the death against Team Trojans (Anthony Paniccia, Scott Schelter, David Sharratt) at the May 31st, 2008 Belle River Triathlon. Videography by Joe Miele.