Stop. Rewind. Evaluate. Onwards.

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).

Recap

Wow, it sure has been an eventful couple of weeks!  And this weekend is another BIG weekend.  I leave shortly for Windsor, and then off to Shawnee State Park in Southern Ohio to tackle the infamous American Triple-T Triathlon.  I fully anticipate this weekend to be one of the most gruelling weekends of my life.  I can say with certainty, that I am looking more forward to this race, then any race that I have ever participated in thus far.  Training has gone well at the PTC the past month, so now it is up to me to almost die trying to finish Triple-T. 

A quick recap of what has been a wonderful couple of weeks:

Saturday May 16 was the New Hamburg 7mile and 3k run race.  It was Annika's athletic debut!  Annika raced the 3k with Breanne, Janet, and Maverick.  Dave and Brian raced the 7mile.  Maverick outkicked Janet, Bre, and Annika, but Annika was still the star of the show.  David and Brian both ran very well.  Dave took the overall win! 

Here is Annika showing off her game-face and getting ready for war.

Post-race shot of BJAM. 

Champion!

The following day was a special day, not only because it was Mother's Day, but because it was Annika's Dedication.  Mother's Day is an emotional day for me, having lost my dear mom to breast cancer over 5 years ago.  However, I found comfort in being surrounded by such amazing people.  I am a lucky man to have the best mother-in law in the world, to have a wonderful wife (who is now a mom!), to have a precious adorable baby girl, and to have amazing family and friends. 
Our closest family and friends all congregated at BJAM house, the Salvation Army Church, and Janet and Brian's, for a packed day of celebration.  I eat so much food that I starred at the ceiling all night.  Annika slept 12h non-stop after her BIG weekend.  Imagine that, after 7 months, she has her first huge continuous sleep, and I did not sleep a wink.

Major Abbott and Annika conducting the service.

The god-parents Steph Neil and Miro Tot.

This past Monday was the Victoria Duathlon.  Dave had a huge performance and won for the third year in a row.  It was really nice conditions, and I had a blast cheering everyone on.  Annika got to fly across the line with the help of her favourite uncle.

Her is Brian about to start the bike.  He also had a great race!

That is it for now.  I look forward to Triple-T this weekend.  In addition to racing, I am so excited to help cheer on LPC's Dennis Masse, Jane MacLeod, and Keith Henry.  LPC 'alumni' Shelley McKee is also competing.  So stay tuned for a Triple-T update(s) OR just one long report after I have recovered from exhaustion...

Another Friday Done and Done

Craig Taylor is not just a talented coach--he can also put together a video while simultaneously coaching, driving, and drinking coffee.  I just got back from an epic morning in New Hamburg.  But no time to talk about this morning, because in 1h several friends and family will begin to trickle in.  It is a BIG weekend here at BJAM house.  Annika is having her dedication tomorrow!  So stay tuned, lots to report on regarding this weekend and the past week...and in the meantime, here is a video by CoachCT that shows yesterday's training--a typical Friday at the PTC...enjoy!

Thundering Along

Training has been rolling along well the past couple of weeks.  I have not been swimming as much as I would like (still struggling to make all the wkts while wearing other more important hats), but the focus has been on biking since I am gearing up for the Triple-T triathlon on May 22-24.  I have enjoyed some excellent rides here in Guelph.  The rolling terrain is just fantastic.  It has been fun training with the Quarq CinQo PM for the last couple months, and trying to boost the FTP to a higher and higher wattage.  Still lots of work to do!  But I am as healthy as a horse (see video below) and have no aches and pains.  Props to CoachCT and the PTC for their excellent training program and comradery.  Mike Hay has been making it out to several sessions--it is great having him.  Onwards and upwards we go.

Congrats go out to Dawn Van Vlack and Jim Cooke for their performances in last week's Boston marathon.  Some recovery and then the attention switches to the upcoming tri season.

Jane MacLeod, Keith Henry, and Dennis Masse raced well at the Trail Half Marathon this past Sunday.  It is an incredibly challenging course that I have MTB'd several times.  I give all the respect to those that conquered it by foot.  Jane is a terminator and won her age-group by 12 minutes!  I had them ride 100k with a short run off the bike the day before this race--and they still managed to run well on tired legs.  That weekend of training will help prep them for Triple-T and their upcoming Ironmans. 

What events are on the horizon for Team LPC?  Click the image below to have a look. 

Annika will make her endurance sport debut on May 9th when she participates in the New Hamburg 3k Run.  Beautiful Bre will push her in the stroller.  I can't wait to watch this race, which will feature the entire Sharratt family.

This weekend I am off to Windsor for some fun training, and catching up with friends, family, and Team LPC athletes. 

Random Blabber

The purpose here at the Loaring Chronicles is to provide "random blabber concerning health & fitness, coaching, and family life...onwards and upwards we go..."

So here goes...

Training blabber:

The past week of training at the PTC has gone really well.  I did a fun long bike with Dave this past Saturday.  We rode the "Rattlesnake Loop" from my house.  It is such an awesome 90k loop from Guelph to Milton, up Rattlesnake, down Appleby Line, up Sixth Line, and back home.  I forgot just how steep Rattlenake is!  We tried to keep the effort down as much as possible on this climb without falling over.  After looking at the data from my Quarq CinQo powermeter, it said the climb is 690m long at an average grade of 13.2%.  In my easiest gear, at an average rpm of only 56, I still had to produce 330 watts to get up it.  I have a 25x12 cassette and think I might need to get a 27 tooth cog for Triple-T next month.  Soon I will have a go and see how fast I can ride up Rattlensnake.  Who wants to have a go with me?

CoachCT had us smash a couple of hard back-to-back sessions on Tues and Wed.  I think my fitness is starting to come along, but it still has a loooooong ways to go.  Lots of time.

Coaching blabber:

Team LPC continues to roll along.  7 LPC athletes made it out to the annual Running Factory 100k Group Friday Bike Ride.  I was sad to have missed this ride.  But it is awesome to hear that the ride attracted 67 triathletes/cyclists on what was a chilly and windy day. 

Pat Hayes and Dennis Masse will be participating in Sunday's Paris to Ancaster Bike Race.

Dawn Van Vlack and Jim Cooke are competing in the Boston Marathon on Monday.  I look forward to viewing the live online coverage.

A huge congrats to Travis Goron for being awarded an academic entrance scholarship to the University of Guelph.  Travis has maintained a 95% average throughout all of high school!  Beginning in September, Travis will be training at the Provincial Triathlon Centre (PTC) while studying Biology at the University of Guelph.

Family blabber:

It was a wonderful Easter Weekend at The Sharratt's.  Once again, Brian and Janet cooked up a wonderful storm of food.  Annika was once again the center of attention.  She just had her ears pierced.  Oh no, it starts now!

Huge monster props to my little bro Dave "Pre" Sharratt for being awarded Conestoga's Male Athlete of Year.  This is the second year in a row Dave has been given this honour.  However, I am even more proud of him for resurrecting his popular blog.

So that is some random blabber from the past week.  No doubt I am missing a few points.  Until next time, onwards and upwards we gooooooooo..........

Triple-T

I mentioned in a previous post that Team LPC will toeing the line in these races in 2009. However, I have yet to hint at what races will be on my menu. Over the next couple of days, CoachCT and are going to put together a tentative schedule for this season. We already have a pretty good idea on what the year of racing will look like. The Canadian Elite Champs will be a given, and might be my only draft-legal triathlon this year. If that is the case, then this will be the first year of my career that will not be focused on training for draft-legal racing. I will post again as to what races will be tentatively penciled in stone. The challenge of course will be to find the time to train so that I can toe the line with reasonable fitness. I thought I raced well last year despite training much less than in previous years. However, I know I had a solid program under CoachCT where every workout always had a purpose. This year will have more races, and I will be trying to find a way to train more, even with my priority focused on being a full-time coach, and full-time daddy/husband. That makes for a heck of a lot of overtime!

One race that I will be taking part in is the American Triple-T triathlon. I am excited by the sheer challenge of this race:

4 triathlons in 3 days over crazy hilly terrain. Course info is here. It starts with a super-sprint in Friday, May 22nd. The next day features two Oly Tri's (one first thing in the morning, and then another in the afternoon), and then finally a HIM on the Sunday. Yikes! I totalled up the distances for each discipline and this what my calculator spat back:

Swim=5170m
Bike=176.8k
Run=43.66k

Although it adds up to about an ironman, only a small handful have ever broken 10 hours, which I suppose is a testament to the difficulty of the course. 4 strong athletes broke 10 hours last year, with Gordo Byrn taking the overall win in 9h18min.

There has been much talk on Slowtwitch, the war stories are endless about the challenge of the terrain. To be honest, I am just looking to have a fun weekend, and would not advise anyone to place any bets I will be breaking 10 hours. But I do hope to finish!

Four athletes (Dennis, Jane, Shelley, and Keith) that I am coaching are also taking part. In fact, they are my inspiration for registering. I originally planned on coming out to watch them, as they are using this as an ironman simulation training weekend. But then I decided that joining them on the field for some misery was a sane idea. So I am now committed. I signed up, and made it vocal on this blog. Crap, there is no backing out now. It will certainly be the biggest training weekend of my life. I look forward to the event, and cheering on all of the participants.

The format of the Triple-T consists of:

Race #1: Prologue
Friday, May 22nd, 2009 at 5:00 P.M.
SWIM: The 250 meter swim is a counter clockwise loop course in Turkey Creek Lake with participants starting in a time trial start every 3-5 seconds. Swim start is a dry land running start. Wetsuits allowed.
BIKE: The 5 mile bike course is a challenging loop course to the top of the resort and back. Bring your climbing gears.
RUN: The 1 mile run course is an out and back course on Lamp Black Run trail.

Race #2: Oly Tri
Saturday, May 23rd, 2009 7:30 A.M.
SWIM: The 1500 meter swim is a counter clockwise loop course in Turkey Creek Lake with participants starting in a time trial start every 3-5 seconds. Swim start is a dry land running start. Wetsuits allowed.
BIKE: The 24.8 mile bike course is a challenging loop course on park fire roads within the park and state routes outside the park. Bring your climbing gears.
RUN:The 6.55 mile run course is an out and back course on Lamp Black Run trail.

Race #3: Oly Tri
Saturday, May 23rd, 2009 3:00 P.M.
BIKE: The 24.8 mile bike course is a challenging out and back course on the infamous route 125. Bring your climbing gears or pay!
SWIM: The 1500 meter swim is a counter clockwise loop course in Turkey Creek Lake with participants starting after the completion of the bike. Swim start is a running start from the transition area. Wetsuits allowed.
RUN: The 6.55 mile run course is an and back course on park fire on Lamp Black Run trail. This is a tough course. Same as morning run course.

Race #4: HIM
Sunday, May 4th, 2009 at 7:00 A.M.
SWIM: The 1.2 mile swim is a counter clockwise 2 lap course in Turkey Creek Lake. Swim start is a dry land running start. Wetsuits allowed.
BIKE: The 55.5 mile 2 lap bike course is a VERY challenging loop course on paved fire roads within the park. Bring your climbing gears. This course is awesome - you won’t forget it!
RUN: The 13.1 mile run course is a double out and back course on Lamp Black Run trail. This is same course you’ve run on all weekend. You love it or hate it by now!

Onwards and Upwards from Down Under and Beyond

The final triathlon for Team LPC takes place this weekend on the other side of the world in Perth, Australia. Pat Hayes will end the 2008 triathlon racing season for LPC when he participates in Ironman Western Australia on Sunday. Pictured below is a very white Pat shortly after arriving Down Under. We can all count on two things:
1. Pat will not be as white when he returns home.
2. We are all jealous that he is where he is.

In the background of the pic (taken from Manly Beach) is the skyline of Sydney, host city of the 2000 Olympic Games, where another very white Canadian put triathlon on the global map.

While we are trying to stay warm in our homes, sipping away on our Tim Hortons coffee mug, Pat will be playing in the Aussie heat, and finish what has been a very successful year for LPC athletes.

While the triathlon season is about to come to end for a couple of months, there are still several swimming and running events on the near horizon. I suppose there really is no off-season. While many of us are taking some well deserved time off, or ez active recovery unstructured training, others are in a "base/strength/skill development" phase, while others are prepping for upcoming races.

What am I doing? Well I am a busy bee these days and loving every minute of my sleep deprived state. Sleep has been sacrificed to long hours in front of the computer, and long hours 'playing' with my precious Annika. Training is going well at the PTC, nothing crazy, just rolling along like we should be in the month of December. I have not been able to make all of the sessions, but I have been plugging away with just over 10h training per week the past month, and keeping as consistent as possible. While that is by no means a grueling training load, given the time of the year, and my current priorities of being a daddy and coach, I am pleased with the fact that my fitness is ok and I have not become a 300 pound Beast like some had predicated. Stay tuned for an LPC season wrap-up and 2008 slide show of LPC athletes in action and at ease.

Karmel Sakran and Mussleman

I am wearing many hats these days, even though I am literally not a hat-wearing chap. This weekend I am diving in with the sharks and racing the ITU Mussleman Pan Amercian Cup Triathlon in Geneva, New York. Although I am ranked 21st entering this race, I am going in with a slightly ambitious attitude and will be fighting for a top 10. I am one of eleven other Canadians on the start list. It will be my first Olympic Distance Tri this year, and first ITU race since August of last year. It is nice to be able to compete in an ITU event that is only a 4h drive from home.

Then the hat will be turned 180 degress and I will go into machine volunteer mode to prep for the July 19th Loaring Tri. The past couple weeks have been busy! I have had to miss a few training sessions, but have been reasonably consistent and the fitness is beginning to come along. I participated in the Karmel Sakran Canada Day 5k Run, finishing in a time of 16:15. Not that fast, but it showed that the running is slowly coming into form. Still lots of work to go--but hopefully I am not too far from holding that pace for 10k when it counts.

Training and Another Sunday Bloody Sunday

It has been a good week of training with the PTC. We have put in the bank a few solid open water swims. I have not touched my road bike in three weeks. Instead, the time has been spent atop the saddle of the time trial steed. I will admit that I have not spent nearly enough time, but hey, I did just get married! I have struggled a bit with fast running legs, but today is a rest day and tomorrow is race prep. Sunday will be a tough race on an awesomely hard course. There is a battle to be fought this Sunday at the Muskoka Chase Long Course Triathlon.

Team LPC will be well represented in Muskoka, and will also be making appearances at the Leamington Triathlon Weekend, the Running Factory Moon in June 10k Run and 5k Run/Walk, and the HSBC Binbrook Sprint Triathlon. A big weekend indeed!

Bring on the Heat

Yesterday I was smacked in the face with my first hard day of training since the wedding and honeymoon. After almost a complete week off of training (except for one ez 3k swim and one relay race were I swam/dolphined/ran for 6minutes and change), I am back swinging with the PTC.

Temperatures soared to 42 degrees on the humidex. Coach CT once again showed no mercy and we had a solid open water swim a guelph lake, a tough interval bike, and 400m repeats during a sweltering run. Coach CT pulled the plug on me halfway through the run session because it was very evident that my head was about to pop off. But I was too stubborn to let ADM suffer alone--and after being given the thumbs up from coach, I slugged it out to finish the set--and am still alive and kicking and typing this post 15 hours later.

The temps here in Ontario and other parts of North American are in stark contrast to where the eyes of the triathlon world are focused this weekend. Current air temps and water temps of 11 degrees and 12.5 degrees respectively, greet the competitors on the start line of the ITU World Triathlon Champs in Vancouver.

Check here for the complete schedule and start times--and to launch the live coverage feed. Barrie Shepley went straight from my wedding, to Vancouver--and will be the voice of the World Champs these next few days. Let's see if he has the stamina to make the call for what will be a very exciting men's and women's elite race on Sunday.

Make sure to cheer on LPC's Dennis Masse and Margaret Wojtowicz!

Also on tap this weekend is Eagleman Ironman 70.3 Ralph Iannitelli and Shelley McKee will be blazing on this pancake course and will have endure record high temps.

The HSBC Triathlon Series kicks off this weekend with the Lakeside Tri / Du

Congrats to all who participated in the Belle River Tri / Du this past Saturday. Results can be found at www.chiptimeresults.com

Cobwebs (partly) Removed

This past Sunday was my first competition since the Dec 1st, 2007 Canadian Cross Country Champs. I had built up a ton of cobwebs over the winter and the Caledon Triathlon was successful in removing some of them. In past years I have opened the season much sooner--but this year is much different with the focus being on coaching, and of course the Big Wedding this Saturday! Although I will be The Groom this Saturday, I was relegated to bridesmaid at the Caledon Triathlon with a 2nd overall finish in the 440yard swim (20 yard pool), 15k bike, and 5k run. Nobody could stop Yorke today, he was bloody strong. Not even Pre could stop him. Yorke--you are going down next time my good friend. The race has re-sparked the competitive juices and I will get my vengeance next race :-)

Actually, I am pleased with how it went down. I am swimming really well right now. My time trialing on the bike requires a ton of improvement--something I knew going into the race--and something that was confirmed during the race! I simply have not spent enough time playing in the saddle. I wish I could train more these days--but I have to make the best of my constant time poverty state. I ran well considering it was my first hard run off the bike. I have yet to do a hard brick wkt this year. But the season is very young for me, and while some are smashing it right now--I will be patient and hope to be smashing it soon (and when it counts most).

The Caledon Tri concluded a good week of training. The goal was to have a solid week since next week will be virtually a complete week off of training--with the Big Wedding followed by a short honeymoon in Niagara Falls.

Some good sessions at the PTC were put in the bank last week. Last Tuesday was an awesomely hard group ride with the Speed River Cycling Club. Wednesday was a solid tempo run with a MS of 2x3k hard. Friday was a big day of hurt. We swam at the Swimplex in Waterloo. The MS was 20x100m on 1:20. I averaged 1:09 for the first 10 and then 'had a go' and went as hard as I could and averaged 1:03 for the final 10. Then in the afternoon AD and I had a war in a solid run along the 2k Trillium loop that consisted of a MS of 2k hard, 8x400 fast on 2:00, 2k hard. We were both toast by the end of the set. Coach CT showed no mercy for me on Saturday. Forget the ez pre-race wkt that I was hoping for--instead I did an awesome 85k ride from my house to Milton, up Rattlesnake, up Sixth Line, and then back home. It is my favourite bike loop. I followed that up with a 30min run off the bike and then had a quick snack as I was excited to jet over to the Sharratt's to help Brian put together a new Signet Broil King BBQ. After putting the bbq together--it would have been a sin to not spark it right away. This therefore provided the golden opportunity to consume the perfect pre-race meal: chips and dip and a quarter pound of chocolate fudge for an appetizer. 2 gigantico fully loaded burgers and 3 different salads and 2 pops for the main course. Unfortunately I was too stuffed to indulge in any form of dessert. Now I know that some of my athletes might read this--so all I can say is "do as I say not as I do".

So that is a training update (finally!) T-minus 4 days until the wedding! I am looking forward to making things 'official' and calling my beautiful fiancee, my beautiful wife :-)