SAD

The weather in Winnnipeg sucks thats a given. In the past week it has gone from no snow and about -4 to about 25-35cms of snow and fucking cold. To go along with this I think I am getting effected by SAD seasonal affective disorder. I am really trying to stay positive but the weather is really just so shitty and sitting in the house drives me insane. But I was doing some reading and suppoitly a quick shot of carbs helps relieve the symptoms of SAD. So we will try that out and see how it goes.

As for training I have hopped back on track. I did a little swim yesterday and its amazing what a week will do to your body. My legs felt fresh first time in a long time. I only did 2000 with a couple of 100m repeats in the middle non over 1:35 and the first one was actually 1:25. I ran into another avid swimmer at the pool he was asking me about my training and racing. I told him about the season and how I was fortunate enough to make it to Clearwater. He was surprised I was back in the pool. He said"Aren't you going to take a month off?" I said"Haha no a week is enough and cutting back from 20+hrs a week to 5-10 that is time off." .

Its weird what endurance training has done to my mental process I break almost everything up into 10 min blocks because thats what happens while training if your not pushing for an HR or stride rate or cadence or destination. Sometimes when it just hurts you just say I can do 10 mins thats a coffee break its nothing. I find my self doing that a lot quantifiny things into 10 min blocks even a 4 hr shift doesn't seem that long after you have spent it riding a bike.

As for today I figured I would go for a little run not the best thing to do I guess but 20mins felt pretty good and I really enjoy winter running. I wore the gps and HR moniter but didnt check it once while I was running. 20 mins turned out to be really refreshing actually.

This season I dumped a lot of money into my bike. Last year I bought the basics a tri bike and wheels. Now that I have got pretty much my dream bike I am looking to upgrade my wheels. So on the block are my 2005 (undimpled) Zipp 404 tubular wheels. The wheels are in mint condition never crashed and come with tires and skewrs, I also have a campy freebody if you need it. They retail for around $2200USD. I am looking for $1000CDN I am open to all offers.

Off season

Once you get into triathlon if you really embrace the lifestyle is very hard to get out. Its like your in the mob. There is always something to keep you in it. When your training you have a purpose when you race you feel like you belong. When the season is over you think to yourself "what now?" last year with my poor performance at Muskoka there was only one option Train my fucking ass off and race hard next year. So I promptly signed up for Calgary, Syracuse, and MAO. Overall it was a good year this year. But you never learn anything from success. Although I accomplished most of my goals this season I now get to make new ones for next season. I am still working on them some of them are not directly triathlon related but they are related to my life so I can continue to live the endurance athlete lifestyle. After Clear water I was pleased with the finish under 5 hours. But it was only because of the cycle that it was possible. For the last few days I have been critically analyzing my run. I have come down to three ideas as to why it was sub par:

1. Genetics I am bigger Polish/Ukrainian, and I have never had my vo2 or lactic done.

Plan: So both of those are on the immediate to do list to find how to maximize my body type. And look into specific run coaching

2. The mental game. I always wondered can I push myself further into the hurt locker. When you think of it now its so much different then racing. While I was racing I was pushing so hard. To a point where it was the final time up that bridge my legs were like no we dont want to run anymore. I said to bad we are fuckin pickin it up all the way to the finish fuckers and I forced it. Either way I think I have some untouched mental capabilities.

Plan: Learn various focusing methods really harness my body as a whole.

3. Dont forget it was a long season. I forgot that I was on a performance program for 34 weeks. thats over a half year and makes for a very long season. I was pretty wiped by Clearwater. So for now I am really putting focus on rest and recovery something I didn't do last year. The more I read the more I realize that recovery is truly where you make all of the gains.

Plan: really listen to my body in the off season there will be plenty of time to hurt when its go time. Just stay fit eat healthy develop habits that will be helpful for next training season.

There is a little update as to whats been on my mind in a week with no training. haha Really its just mental training I cant wait for the next race I am thinking Boise in June and then WC's again in September should make for a better timed season.

Rest week

Clearwater Race Report

Well its done! and I broke 5 hours. 4:48:27.

I woke up early and totally relaxed. I was almost to relaxed for this race. I was not on a mission to kill I was enjoying every moment. I arrived early, watched the pros start. I was cool to see the tv chopper up there. Hard to believe I am actually here. I was there 2 hrs early but we know how that goes by and feels like 30 mins. Before I knew it I was suited up and in my gate waiting to start. There was a pretty goof vibe between the guys in my section, lots of people talking. Quick warm up in the water and BANG the gun went off.

The Swim:

The swim went well. It was my first time swimming a race in the ocean. I though it would be worse. The salt water and the current's didnt really bother me it was that I was always fighting someone. This made it really hard to lock down a rythem. I tried my best to stay on course and look for gaps. the end result was a 32:09. Decent.

The Bike:

As I was aware the bike course was going to be fast. And it was. It was not totally as fast as I though originally there was a decent amount of wind. True prarie conditions, I felt right at home. Thanks to Graeme Mather for borrowing me his 808's I fit in with the rest of the bikes there. Since the 18-29 year olds started last I spent my whole bike ride passing people I was only passed by 2 major 15-20 person packs. This didn't bother me I really wanted to race clean and I was happy I did. In T1 I managed to forget my watch I realized it while still in transition but there was no turning back. So the whole cycle was based on percieved effort and nutrition was taken according to mile markers. Having the watch may have helped but it could have also been desctuctive. Without it I was more present in the moment and really enjoyed the experiance of riding with some of the best athletes in the world.

The Run:

When I transitioned to the run I was able to grab my watch because I knew I was going to need it to keep my HR under control. By the time I got on the run course it was HOT. I took sponges from evey aid station for 13 miles. Which in the end I think paid off I never reached a point of totally over heating. My first lap was strong, but after the turn around it was like being hit with a sack of bricks. The second lap was a total grind and I really needed all the electrolytes I could get. I just really focused on keeping the core temp down because I know for me once that goes up its game over. Coming in on the last mile usually I start to really hammer down. But on this time I hammered for about 1500m and the last 100m I looked back there was no one there. I am going to enjoy this I slapped high fives all the way down the line with the biggest genuine smile I have had on my face for a long time.

Once I crossed the line Phil K promptely handed me a beer and I was able to get my finishing picture beer in hand.

Overall I would have like to put up a better run performance so that will be my focus next year. That being said this was one of the most enjoyable races I have ever done. I was smiling and totally happy the entire race. I felt really alive something I havent felt in a long time, and it felt really good.

Swim: 32:09
Bike: 2:26:37
Run: 1:43:23

Total: 4:48:27

The Waltz

Well last week I wrote about how I was dancing the line of over training. I have to say I think I really nailed it this week. I wanted to wait until Sunday to write because it has been an overall positive experience. I wanted to write with the perspective of looking back at the whole week.

Monday: I did a make up weight training session from Friday. It felt good I did it early in the Morning and felt strong. Unfortunaly the strength did not carry into the swim. I cut it in half I was completely exhausted. I remembered my goals that I wanted to try and follow. Just really focus on the speed work and not on the "junk miles". The swim was was definitly junk miles.

Tuesday: I had speed bike work this day so I put it first, I was forced to the trainer in the garage it turned out really well considering it was all on the trainer. I could feel my legs starting to come back.

Wednesday: I had lost my watch last night and was really bummed about it. I had speed running work to do, I did it at the Y and it was a good they have a decent indoor track. This was the first swim where I could feel my arms coming back. I did the swim at a very moderate pace to really focus on the speed session tomorrow.

Thursday: It was starting to get cold in Winnipeg. I really had to suite up to make it through the hour and fifty minutes. I really had a good swim I was able to push hard through the whole session. It was a total 180 from the monday swim.

Friday: I was suppose to run but I scrapped it and took a total day of rest.

Saturday: I almost made it the entire season riding outside but it got so cold on Saturday I had to ride 1 of the 3 hours on the trainer. But when I stepped out on the brick run I was fresh with energy and I had the best run in a long time.

Sunday: The week ended with the strongest run I have had since last season. I felt light on my feet and I was running under a 7:30 mile with a Hr of 143 I was flying. And now on Sunday I feel totally ready to start my taper.

In conclusion I was a little worried about this week and it didn't start great. But I kept my focus on really maximizing my speed work and it paid off. I made sure I got good full sleeps every night and I ate fairly clean. My focus now is to really just enjoy the rest of the training enjoy Florida and reap the rewards of all my hard work.

Month totals:

Swim	14:06	38,242 m
Run	15:28	203.7 km
Bike	27:20	848.8 km
Other	3:45	0 km
Total	60:39	1,090.8 km

One of my favorite videos of all time

Being Adaptable

Well there is some crazy weather coming through the city right now. It is really forcing me to use my creative skills to get the workouts done. I have to say though with only 5 days left of real build training before the taper I have been extremely fortunate with the Winnipeg weather. This past weekend I had some of the best riding conditions I have had all year. So I cant really complain, that said cold weather with rain and 50 gusting 70k winds is just not fun. So being the way that it was I did my cycle inside. I created a little training dungeon in the garage. In a way I kinda like the trainer, for short stuff its fun, but I like the stimulus of being out side for long rides. I know some people do almost everything on the trainer. That would drive me mad. When I was in Syracuse one of Bryan's friends John Barclay said he did all his riding on a trainer. I can not imagine that. The mental power it would take to do that is enough to finish a race. haha. Anyways I got it done, and took a nap before heading to the y for the run. It was only an hour and with the tvs on the treadmills it wasn't all bad. If you workout at any fitness center you know they try and keep a limit on the cardio machines when its busy. At the y its 30 mins. The women running beside me I know she knows me cause she owns the running room in that area and I am always in there. We both started around the same time I knew she was probabily citiqueing me, thats the vibe she gives off. Now when it came to the 30 min mark, I got off my treadmill went and got some water waited for a couple minutes. By this time I figured " Fair game I am getting back on and finish the other half." And this lady whos known in the running community didnt get off. And it was BUSY very busy. She just stayed on for another 20 mins. I figured some one like her that calls herself a runner and owns a running store would show a little more courtousy for other. Anyways I just found it interesting I guess thats what happens when you run inside and have nothing else to look at.

Train Smart.



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If Your A Triathalete You Hate Swimming.

Now by saying this I don't actually mean the time spent in the pool that can actually sometimes be enjoyable. But unlike cycling and running which can be done on your own time swimming is a dependent sport. It is dependent on a facility, lane availability, and lane times.

Firstly you need to move from your house and drive 10,20,30 minutes plus parking. Unless you are fortunate enough to have a 25m pool in your back yard. So right there with the commute your at an hour. When I would swim with a team for an hour at 8:00 I would leave at 7:20 and be home by 9:40 that's 2hrs 20 mins for a 1 hour swim.

Then when you get to the pool if your not running on someone schedule (ie with a club) you are at the mercy of lane availability. If your lucky you get someone that's at the same level as you. But not always the case I once had a lady that I lapped not once but twice per 50. I cant really get that mad because hey if you want to swim go swim its a free world.

The final thing is lane times that they are available. There always changing at least here anyways. So your at the mercy of the pool when it comes to scheduling some pools don't have lane swim long enough to complete a really long swim.

I feel as a triathlete swimming is by far the most time consuming (in terms of time spend actully doing workout) of all the three.

Cycling technique:Click Here!

Dancing on the line

Right now I definitely feel as though I am dancing on the line of over training. The last time I wrote was on Monday even then I moved my weight session to the Tuesday just because I didn't feel I had the juice on Monday and I had a massage. The massages helped but man did I feel flat for the next few days. The rest of the week was a total grind. I was really just looking forward to Friday I had a weight session and a easy run. I scraped the weight moved them to Monday and the easy run was strictly used for stride drills. I think I really worked to my benefit because this weekends long ride went 100x better then last weeks. Not only was the weather better but I was just in a better head space. UN-fortunately I took a nap after the ride and over slept and was not able to squeeze in the swim. But I am already at 15hrs this week with 3 hours left to do tomorrow which will but me at 18. A solid week non the less. Knowing that this last week coming up is my last tough week it is an extra boost of motivation to finish strong. But also to just be very aware of the signs my body is giving me. Because there is no use in blowing up now. I have put in the hard work I have been on the grind for 30 weeks. All of my mental focus is now going to shift away from trainig sessions and just run the entire trip through my head and smooth out any wrinkles in it. I dont really care if Clearwater is the best race time wise (although it would be nice) but I do want it to be the most enjoyable race metally, I really just want to enjoy the fruits of my labour.

Until next time

Train smart



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