Food Love/Hate Relationship

This is why I love/hate being a triathlete. Yesterday after 3.5 hours of training (1.25 hour swim/2.5 hour ride) I got home and was obviously very hungry. So I threw together some pasta, mixed with alfredo sauce and some broccoli and was good to go. 

Now although it looks like two place settings, no I am not seeing anyone. I simply laid out my food on two plates to demonstrate the sheer volume. It takes me 30 minutes to eat and when I'm finished, an hour later I notice myself roaming around the house searching for more snacks. 

In these photos there is a full large head of broccoli, a full jar of alfredo sauce, and 1 pound of dry pasta. YUM! Add to that 1L of milk and we have ourselves an awesome meal.

Hey D-Rock, thats you in the background!

You might think this is fantastic being able to eat all this without worrying about my weight and all, but think of it the other way. If I don't get this much in. I'm just constantly hungry all day.

Weekends are even worse 5-6 hour ride mixed with some swimming or running. Leads to 3500-4000 calories burned during the day. Means you have a 6000 calorie day to make up in food. Try it one day. I guarantee you'll find it hard, especially when eating semi healthy.

On that note, off to lunch!

The ride of her life

I came across this the other day. A guy drew comics of all the spam titles he had in his inbox. This is just one of many. Made me laugh

New Baby?

Could this be my new baby? 

I need to try one out on the road, unfortunately I didn't have time to in Kelowna while I was there. Does anyone know of a shop that has a small and medium in stock? I feel faster already.

A full weekend update will be up later in the week.

More on Critical Mass

On the way back from the race on Sunday, I saw this article in the Province newspaper and figured I would share it seeing as how author John Ferry has many the same sentiments towards critical mass as I do.

Critical Mass Just Anarchy on Wheels

Time to take the high road and scrap the ride

By Jon Ferry

Cyclist and motorist are like oil and water, they don't mix well. After all they're using technology from different centuries. 

The best you can hope for is mutual tolerance. But for that to happen, maturity is required by both groups. And that seems to be lacking on the lower mainland roads.

The Critical Mass rides, like the one that will kick off Friday evening from outside the Vancouver Art Gallery, are case in point.

These faddish protest are billed as "a grassroots reclamation of public space." But they do less, I believe, to celebrate the great joy of cycling than they do to reinforce the great divide between our two-wheel and four-wheel worlds.

Sure, they give bicyclists some bonding time. And they offer, in the words of former Vancouver councillor Peter Ladner, "a liberating few hours for people who are forced to dodge cars the rest of the time." But they're also a serious inconvenience and provocation to motorist, tying up downtown traffic at a time when many commuters are still trying to get home. And as you'd expect, there have been some ugly clashes. 

I mean, how would cyclists feel if a bunch of "liberated" motorist lined up illegaly and blocked their way? Certainly, the Critical Mass protests, started in San Francisco 17 years ago, have freedom-loving, hippie-era feel to them. But any political point they wanted to make was made long ago. 

They're now an anachroism.

This is the age of Obama. Bicycling is cool. Bikeways and bike lanes are now sprouting up like green shoots. Politicians from Transportation Minister Kevin Flacon to Vancouver Mayor Gregor Robertson are making political hay out of being cyclist.

The result? Look no farther than the cycling lanes planned for the new Port Mann bridge - or to the Burrard Street Bridge, where motorists are giving up one lane to cyclists.

The Critical Mass guerillas have won whatever war it was they were fighting for. 

They don't have a divine right to the roads. And now is not the time to alienate motorist - many of whom already perceive cyclists to be chronically irresponsible - but to join with them in forging sensible, multi-use solutions to transportation problems. 

Bicyclist should start giving more and demanding less. And as I've said before, one way to do this would be for them to pay some kind of annual road fee or levy. 

It's futile to argue that they already pay property taxes. Property taxes only cover a portion of the tab for our vast public-transportation infrastructure. 

Motorists pay property taxes, too. They also pay a huge amount in fuel taxes (with nearly 38 cents of every 1$ per litre of gas going to some form of tax or other, including 12 cents for Translink) as well as a whole series of registration, licence and insurance fees.

No, cyclist now should take the high road.

A critical first step would be for them to scrap the Critical Mass ride planned for Friday ... and go some place where they don't annoy the hell out of other road users.

jferry@theprovince.com

Missed Photos

So turns out I missed two peoples photos. 

Here is one of Facundo powering through the run.

And Amy, winning overall for female in the Olympic

WOOO!

Kits Pool Splash and Dash

Hey Vancouver Triathletes.

Have a friend who has been talking a lot of smack at practice lately? Make them put their money where their mouth is.

A friend of mine, Esteban with the help of Jill Savege have orgnaized a series of splash and dash events in order to create a fun training atmosphere and to meet the local crop of triathletes in the area. 

Here is what he has to say:

The Splash n’ Dash series are informal multi-sport (swim & run) events for fitness buffs, outdoor enthusiasts, and multi-sport athletes. 

They are meant to be a fun way to get a in a quality workout before noon, and a way to introduce neophytes to multi-sport. Like the Australian Grand Prix Sprint Triathlon Series, each event covers the same distance per event (1km of swimming and 5km of running), but will have the order and distances varied just to keep things interesting. One sequence of events may favor stronger runners, while another will favor the swimmers. 

Kitsilano pool and surrounding paths create a perfect venue for this type of event, and hopefully this can be the inaugural year of many for this series. 

Tentative Event schedule: 

May 31, 2009
Event 1 
Swim: 1km (8 lengths)
Run 5km

June 14, 2009
Event 2
Swim 500m (4 lengths)
Run 5 km
Swim 500m

June 28, 2009
Event 3
Run 5km
Swim 1km (8 lengths)

July 19
Event 4 (Grand Finale) - official Aquathlon distance
2.5 km run
1km swim
2.5km run

the first Splash n’ Dash is this Sunday, May 31, and will begin at 10:30 am sharp! 
I will be in front of Kits Pool at 9:45 – 10: 00am to explain the few rules and course details. Afterward there will be a warm up time before we begin at 10:30 am sharp.

Basic Rules:
ABSOLUTELY NO RUNNING ON DECK – this is an informal event, and the pool staff will likely put a stop to these events if people are endangering themselves or others. 
EVERYONE TAKES PART AT THEIR OWN RISK – again these are informal events, everyone is presumed to have the requisite fitness level to be able to take part in an event of this length/intensity. Remember, you can go as fast as you want and quit at any time.

Course Description
Swim – the swim will take place in Kitsilano pool. It will be a mass start, so situate yourself accordingly: the fastest swimmers are in the front, slower toward the back. Drafting is permitted. You will count your own laps – 8 laps for this first event. You will also get your own time. The fastest swim primes (guy and girl) will be based on an honor system.

Transition – everyone will put their running gear on either on deck or immediately outside of Kitsilano pool. Which you do is entirely up to you. Everyone must walk on deck until they are outside the pool area; running cannot begin until you’re beyond the bike rack.

Run – the run route has yet to be determined. It may be out to the Marine Museum Totem pole and back twice; or it may be laps around the pool – ie. around the pool along the sea wall, then up the stairs to Cornwall, back toward the pool, and then around the grassy area – twice. Either way, the finish will be near the pool. Again the fastest run primes will be awarded on the honor system as everyone will be responsible for their own time.

The points awarded for each race will be as follows ( I will have a sign in sheet that those interested can sign and state what place they came in/overall time):

Grand Prix Splash n’ Dash Series
Points Allocation
Overall (Men & Women)
1st - 24 points
2nd - 18 points
3rd - 16 points
4th - 14 points
5th - 12 points
6th - 10 points
7th - 8 points
8th - 6 points
9th - 4 points
10th - 2 points
(This may change depending on the turn out)
Fastest swim (each event)
Fastest run
Fastest overall swimmer (for the series)
Fastest overall runner

If you have any suggestions for dates or how to improve the event please post it on this page or email me at estebankahs@gmail.com. 

Please invite your friends to this page and the events, the more the merrier!!

Show up and be patient, it may be a little disorganized this week in its inaugural start, but I'm sure that it will still be a lot of fun!

Unfortunately I can't make the first one, however, I will be there for the next 3.

2009 Shawnigan Lake Half Iron Race Report!!!

Before I begin, I want to acknowledge Meyrick who took most of these photos. He modestly says his sport photo taking ability is improving. I say its pretty phenomenal. Thanks a lot MJ, these will provide great memories for me of the race.

To see all his photos from the race check out his picasa album. Its worth taking a look. 

We once again were blessed with amazing weather for race weekend. Jody and I joked that we bring good luck to races because this is our 6th race together with next to perfect weather. 

One poor habit we have developed traveling together is pushing the limits of stuff we bring. I remember when I first started racing triathlons I went with shoes, bike, helmet, speedo, goggles. Now just look at the car. I've got two helmets, 4 wheels, wetsuit, 4 pairs of shoes, pumps, tool box. Enough is enough already Vince. Oh well. 

Me getting close with my bike. It was an intimately close drive.

We arrived at the race site Saturday afternoon and picked up race packages and checked out the venue before heading out for a bike ride of the course. Derek was so excited race season was upon us he could hardly contain himself!

Derek rendered speechless by his excitement of race day approaching. 

After all of our Saturday race day prep activities were finished with we headed back to Dereks wonderful hospitality to relax and have dinner. Relaxing included a big afternoon of watching Bend it like Beckham. Jealous?

Chops working on Jody's calf while watching the spectacular Bend it like Beckham

Chops also shaved his legs for the first time, however, I promised not to post those photos. I never got a follow up as to whether it made him faster or not. 

After the movie and a fantastic dinner made my Dereks mom, we settled in to head to sleep. Earliest sleep I've had in a while, 9:45pm and I was out!

Waking up far too early for my liking (4:15AM my friend Paul in Vancouver was comparatively out partying the entire time I was asleep), I got up and headed downstairs for my typical 3 cliff bars and juice breakfast. It was shaping up to be a great morning. Beautiful sun was rising and very little wind. 

As you can see from the photos, it was already nice and sunny come 6:30AM. 

Ceilidh gearing up for his first Half Iron!

Nick putting the finishing touches on his transition setup.

I was having a little trouble with my shifting when I put my disk on, so I brought my bike over to the mechanic and he lubed and adjusted my cables and shifters so that they were working perfect. Unfortunately I didn't catch who the bike support sponsor was so if anyone knows, let me know and I'll give them a shoutout to them. 

Rocking out the casual wear prior to race

Waiting to have bike looked over by supremely awesome mechanic.

Candid shot of a group of friends in transition. L to R Jeremy Hopwood, Richard Knowlton, ME, some guy, Derek.

I had a pretty spectacular spot in transition, right next to the exit. And unfortunately Patrick Waters wasn't racing but had registered, so as a result we had extra space in transition which made for a smooth morning. 

There were a few big names at the race on the weekend. The first, the always recognizable voice of Ironman Canada Steve King! He's probably the best race announcer I've ever had. I've heard he keeps notes from races he does and that way has extra tidbits of information on athletes to announce. Its really motivating coming out of transition and having him announce your place and also your past results and goals for the day.

Steve King!

Another noteworthy person, you may have heard of, he's been around in the racing season for a few years was SIMON WHITFIELD! Unfortunately I didn't know he was there so didn't get to meet him however, a bunch of my friends did and I'm super jealous. He did the half iron swim for a relay, then the swim/bike for another relay in the Olympic. 

SIMON!

RACE REPORT START!

As always, I was a little late getting started. I'm going to blame this on having to fix my gears, however, in reality, it was just because I was wasting time talking to people and picking up Derek a white distressed swimmer bathing cap (which I forgot in transition so couldn't even give him).

6:58 and I hit the water. Did a good job of filling my wetsuit to make sure it was on more or less right and the gun went off. I'll try and keep the race details brief. Swim was more or less uneventful other than two mistakes I made. I was off to a great start but then bumped into someone pretty hard. This didn't really bother me, I just kept my head down and kept pushing through and had nice clear water in front of me. Turns out there was a reason for this. I was swimming 15* off straight. After 30 seconds of swimming I  clue in to this and try and regain touch which the lead group of 5-6 which proves impossible. Unfortunately as a result I swam about 5-10 meters back of a group for the whole first lap. Only once they started to tire and someone behind me caught up about 1200 meters in did I get a teammate to work with. My second mistake came shortly after this. The sun on the way out was directly in your eyes. Not being able to sight very well and not taking the time to sight properly I turned at the wrong buoy. Didn't slow me down much but made me drop off the pack I was leading and had to fight real hard just to get back on. Real stupid rookie mistake. Finishing off the swim I wasn't very happy with my performance. 

I came out of the water with a time of 29:38. The exact same time as last year. I've been swimming a lot more and a lot stronger than last year so I was somewhat pissed about this. However, looking back, my race report describes last year as being an amazing swim that I was overjoyed with. Considering that, and the fact I felt lousy in the water Sunday, I guess that works out. With my two mistakes I probably lost 20-30 seconds from the groups etc. So oh well. 

Coming out of the water I was curious to know where my competition would be, I knew Nick would be close behind or just ahead of me. 

Exit from the water, look at that multitasking, checking time and unzipping.

I'm actually quite pleased with my swim/bike transition. I've got most of it narrowed down now for simplicity as can be seen by this photo, 3 seconds out of the water and I've already started my change.

To answer the question of where Nick was, I just had to look back. There he was right behind me. His girlfriend Hannah snapped this sweet photo of the two of us. 

Me, red shoulders, Nick right behind with the blue.

After a very uneventful transition with minor difficulty getting my wetsuit over the timing chip I was off on the bike. 

I feel this requires mention, Derek, although didn't win the swim outright. He had the fastest individual time. Behind only the relay of Simon Whitfield. Not too bad being beat only by an 2 time medal winning olympian (now you see why it would have been funny if I gave him the distress bathing cap)!

Passing one person out of transition I was on my bike. I had a lot of trouble getting into my rhythm. I was a little distressed with Nick right behind me. I know he was stronger than me on the bike and I think as opposed to doing the smart thing and trying to work my way into a good tempo, I went out flying trying to hold him off and dug myself a little hole. He flew by me after 5 minutes and was never seen again until the run. Oh well. 

About 3/4 of the way through the first lap of the bike Rachel Kiers who has passed me on the bike in every half iron we have raced together, caught up and passed me once more. I figured this would happen and I knew that I had improved from last year so I decided to forget my pacing and decided to simply try and follow her. Let her set the pace and see how that felt because what I was doing clearly wasn't working.

It was a little frustrating because with the disk I was more aerodynamic on the flats and descents but she was much faster on the climbs, as a result for 2 laps she, Lance Watson and I kept leap frogging each other every few km. I felt kinda like a jerk for being passed and then passing right away following a hill but I'm sure she understood and talking to her later I was right. 

I finished the bike right on target 2:30:05. Pretty pleased with this especially with the slow start. I actually negative split the bike by nearly 2 minutes. 

More fantastic shots from Meyrick

I really need to get a TT bike, my drop is embarrassing. My back is nowhere near flat despite having my handlebars dropped as low as they go.

 

Jody Setting a PR on the bike!

Rachel Flying through a lap

T2 once again uneventful, but I did catch Derek at this point. As a result of having Lifesaving Sport Nationals this coming week and Commonwealth Games the week after, he wasn't going to push the run. This turned out to be a good thing for me because I was feeling really sick and so for the first 5km I just ran easy with him trying to settle my stomach. We stayed within 10 meters of each other for the first few km and then actually ran together talking for the next bit. I think this helped me settle down a lot. He kept me running at a steady pace (not a very fast one, but steady nonetheless). We talked until about 6k and then told me he didn't want to run this fast and then let me go. At 10k I look back he is still 10 meters behind me. I kept yelling back that he was supposed to slow down (he asked me to), but he kept assuring me he felt fine and this was "easy". Jerk... just kidding. He looked really strong.

I kept running a steady but slow pace (~4:45 pace) through to 19k. At this point I realized I wasn't the only one who was hurting. In 11th place I could see I was closing in on people ahead of me. I decided since it was only 2k to go. If I threw up it didn't matter so I went for a long kick (also because I was worried with Derek 10 meters behind me that if we got too close to the finish his instincts may kick in). I pushed hard and ran the last two km under 8 minutes catching 3 people in the process. One guy, the one right behind me in the photos of the finish came flying up and at that point my cross country running background kicked in. I just tucked in behind him and hoped to outsprint him in the end. He led me right to the shoot at which point I took off.

Was a good finish to an otherwise crummy run. 

Run time 1:38:53

Total race time 4:40:50

1st Age Group 20-24

5th Male Overall

8th Overall

Jody Running up to the trail

Kamal in the sprint with a great 2nd place finish

Nick (in white) at around 10k

Jody at around 10k

Derek on the run, that blurry person is me

Chops on the run

Me running through ~11k getting some great encouragement. 

Steven Kilshaw heading to the finish line for the overall victory!

Sprinting to the finish shoot trying to outkick guy behind me

D-Rock loving every minute of his first Half Iron

Jeremy Finishing up the run

This photo is about 250 meters after that last one of me, HARD run in to the finish

My little dig didn't make me throw up, however, it did make me a little sick. I started getting really empty breathing and started feeling really bad. With Dereks suggestion I went to the medical tent (a first), and actually was given oxygen for about 10-15 minutes. Apparently when I got there my blood pressure was super low and HR was really low as well. Under a few blankets and bottled air to breathe and I was good as new. I guess going from a heart rate of 140 to 190 after 4.5 hours of racing isn't the best idea. Ooops. 

After all the post race stuff was done we settled in for the awards. It was still such an amazing day outside with the weather and so laying out on the field we gathered to collect all the swag myself and extremely talented friends won. 

Amy Kirkham wasn't there to collect her prize (1st overall Olympic), so Derek went up on the podium and shockingly they took his photo.

Facundo Winning his age group in the Olympic good for 2nd Overall

Jody 2nd in her Age Group

The 25-29 boys looking real happy, Richard/Nick/Jeremy 1/2/3

Men 20-24 Age group podium, Vince, Derek. Derek's getting a little handsy in this photo.

Basking in the Sun during the awards

Half Iron Overall Winners

Men and Women Top 5

Post race thoughts.

The biggest two things I need to work on are:

1) More Brick Workouts.

I was really suffering when I hit the run. the mental toughness wasn't there to really push hard. I need to work on this if I want to do better next race.

2) Much more fluid intake.

I only drank 2 bottles on the bike and being a hot day I think I suffered a lot for this. I was having a whole load of G.I. problems on the run, and I think it was because I was dehydrated. When dehydrated you don't absorb Carbohydrates as well which then just sit in your intestines for bacteria to have fun with. I need to drink at least 1 more bottle of water on the bike. I'll have to pee but it will be much better than what I went through.

Overall it was a great start to the 2009 season. I'm particularly excited to see Derek race hard the whole race in Victoria. He showed so much potential at this his first completed half iron, that I think he could really do something big next time.

Congrats to everyone,

Full Half race results

Facundo: Olympic Second Overall

Amy Kirkham: Olympic 1st Overall

Kamal: Sprint Second Overall

Jody: Half 25-29 2nd

Choppy: Sprint 20-29 5th

Derek: Half 20-24 2nd (fastest swim)

Ceilidh: Finishing his first Half

Rachel: Half Second Overall

Nick: Half 25-29 2nd

Jeremy: Half 25-29 3rd

Once again thanks Meyrick for the cheering and great photos, and Derek for the amazing hospitality. 

Don't know a better way to start off 2009