Great White North Half Iron - ON FIRE!!!!!

The Great White North Triathlon - 20th Anniversary Edition

**This was the best race I ever had**

For those who dont know about this race, it is definitely the best sporting event I have participated in! And that is why I decided to return again this year for my 5th running of the race, which also happened to be the 20th anniversary of the race. There is something very energetically magical about this race. It is hard to describe, but all those who have done the race know what I am talking about. EVERY last detail in this race is taken care of, and this is a race which is ALL about the athlete! NO CHEATING AND NO RIP OFFS!!

I have completed this event in 2003, 2004, 2009, 2010, with my personal best half ironman being on this course in 2009 in a time of 4:39:59.

I arrived in Edmonton Wednesday before the race, fresh off the Pride festivities in San Francisco. Pride is also so great in SF, and so I was just riding a wave of inner energy. I also had done a SOLID 8 months of preparation for this race, and this was my single "A" race for the year. I must admit, that my lead into the race was much less than stellar in terms of cancelled races, equipment issues, and a near melt down and poor performance at the Hawaii 70.3 last month. But, the key for me was the consistency in my training throughout the year, and the fantastic training I was able to complete in Palm Springs and in Hawaii before the GWN.

The GWN has the most excellent pre-race dinner. There are alway's so many friends and familiar faces, and it is electric to simply converse with so many friendly athletes. The food is fantastic, complete with a few Canadian beers :) Steve King, the voice of triathlon, hosts the evening, going thru past history of the race, making all the first time half ironman athletes stand and be reconized, and then making all the athletes stand and counting them out for the number of GWN triathlons they have completed. It is amazing that there is one male athlete who has completed ALL 20  GWN races. WOW! So, I was well fed, well socialized, and DEFINITELY ready for a strong race on Sunday. I am sure we could all say I was due for one!

I slept over at my best friends house the night before the race. This has also sort have become tradition. I love it. We actually bought some ju-jubes and ice cream, and watched a movie the night before the race. Went to bed, and slept really well, until my watch went off just past 5am. I forgot where I was, and then was like, holy sh*t, I am doing a half ironman today. AAAHHHHHH!!!! A little panicked, I ate my usual pre-race meal, and we hit the road to pick up my mom, and get to the race site.

I felt good in the morning. I actually told Lisa that I felt good, which is unusual for me before a race. I was sort of at peace with what lay ahead, and was ready to rock. We got to the lake with plenty of time to spare, got the bike tires inflated, transition set up, fueled up more, and made a couple of stops in the bush to clear everything out - the porta potty lines are always too long!

I was having a good time before the race. My mom had her camera, and we were sorta having a photo session before the swim start, and that helped me relax a bit.

Getting psyched to race!!

 Transition set up - adrenaline definitely pumping at this point!

A few last minute sips before the wetsuit goes on and I hit the water

My mom and I - SO great to have here there :) She is my biggest fan!

Wetsuit on and ready to rock it out! YA!

Canadian Anthem played and moments before the race.....

30 seconds to race start....I HATE this part, but love it at the same time :)

Swim - 2km - 33min 41sec

The swim is a mass start of around 800 people, which is a perfect size for open water swimming. I got off to a good start, and was surprised how unagressive it was, until like 2 minutes later. Then I started the usual jossling, kicking, tugging, boxed in stuff. I tried my best to keep a good line, focus on my technique, and keep pushing thru the mess. It felt like I was having a strong swim. The second lap was less congested, but I was feeling a tad sluggish, but nothing to bad. I pushed myself hard the last few hundred meters, and was shocked to see 33:41 on the clock as I crossed the timing mat. This is a few minutes slow for me. But, it is what it is, and the race is not at all about the swim as I have been coming to realize - it is about building into the race, and actually being a runner in this multisport! So, I did my best to get thru transition and onto my bike, which is my strength!

Transition 1 - just about to grab my bike and rip outta there!

Bike - 90km - 2 hours 22min - rocked it!

The bike has alway's been my strength, and I was so happy to have my own time trial bike back this year. Last year I had to race on a borrowed bike from fellow competitor, Jason Britton. Thanks again Jason! However, nothing is quite like having your own equipment to race with. I headed out on the bike, and was saddened to see BF Lisa at the side of the road fixing a flat only 4km into the ride :( That really just lite the fire in me to try to do even better as I knew she was not having the ideal race already. The weather cooperated 100% out there. It was overcast, and it seemed as though there were a tail wind in most directions. I was making my way thru the field of athletes, and was able make big surges at several point during the bike which was exhilerating. The only stumbling block came at about 65km into the ride, when I had to pee. I tried to do this while still cycling, but I just dont have that kind of muscle control. I tried to do the stand and pee on the bike, and that didn't work either. So, I had to stop, get off my bike, pull the pant leg up, and pee. So, I lost 1-2 minutes there. Got back on the bike, and just kept  pushing as hard as I could. The last 10km of the bike are the hardest for me on this course as it is slightly uphill, and there was a bit of head wind. But, this is typical, and I have learned this from previous years, and was still able to make up a few positions leading into the second transition. I had a VERY solid bike and enjoyed the Canadian scenery - canola fields, grassy fields, the north saskatchewan river valley, and fams. It is BEAUTIFUL!!!

I was happy to get off my bike, but it is NEVER a fun thought to think about running a half marathon after already swimming and cycling a long way! My legs were slightly crampy, but I was able to manage the second transition with no issues and found myself making my way out on to the run quickly.

Run - Half marathon (21.1km) - 1 hour 46min

As alway's the first km of the run is dreadful. Your blood is pooling in your legs as you are finally in an upright position, and your legs are fatigued from the lengthy bike. But, there were alot of things that quickly started going right for me during this portion of the race, and made it probably the best race I have ever had!! I remember Geoff, Lisa's husband, saying "that you will never feel good during the first 1-2km, but just find a strong rhythm and it will come together. I had a few people pass me, and then it happened, my running legs found me. I was feeling good at 2km! YES!

I actually had a new nutrition strategy for the run, after discussing with Lisa the nutrition plan of Chris McCormack, the current Ironman World Champ. He is a slightly "larger" athlete, like myself. I am not fat, but have a bit of muscle to carry around. This seems to be frowned upon in endurance sport, but I feel that you need a few pounds to help your body endure HOURS of racing and training. The startegy was to drink cola, water, and salt tabs during the run. No gels or other stuff. There is a whole science behind this, but we will not get into that during this post. So, I took 1 salt tab, and a cup of cola at every aid station, with a bit of water mixed in there.

And I just kept running stronger. I was passing the mile markers, and made a whole game out of sectioning the run course, and trying to stay strong thru each part and to not bonk, get mentally negative or self destruct.

To be honest, I had a song stuck in my head. Lady Gaga - Edge of Glory. It is really motivating, and has a strong fast beat. And I just kept singing it, keeping my running cadence as high as I could without my legs cramping, and saying my positive self talk to myself. I was surprised that when I told myself to run faster, I could! That is a first in a half ironman!

It was amazing. I was working my way thru the run. I was running fast, there were hardly any athletes passing me, and I was just in the best mood out there! I started seeing some familiar faces, and giving high fives to friends as we passed each other in encouragement. And I just kept feeling strong.

Getting late into the run, at around 18km, I was hitting some rough patches. But I knew I was so close to the end. I grabbed more cola from the last aid station, and downed a last salt tab, and was ready to battle the last 3km. This is where the race is. This is the hardest part, and where I am usually fading badly. Not today. I was running good. It was REALLY, I mean REALLY painful, but I kept my pace solid thru the last portion of the run, and only had a select few people pass me.

My mom took this picture about 500m from the finish line - she was cheering so loud for me, and I was able to sprint across the finish line. There was NO walking during this half marathon, only running and racing :)

I was so excited to see 4 hour 42min on the clock, but was a tad frustrated as this was a meer 2 minutes off my personal best from 2009!!! DAMN! There were a few points in the race that would have made up this difference in time - stopping during the bike to pee, etc. But, hindsight is 20/20. Maybe the stop actually helped me out in the end and made me stronger?? Shoulda, coulda, woulda......

I cannot emphasize enough how great of a race I had for myself out there. It was the most fun, and probably the most strong consistent performance I have had during a race. Despite not being a PR, this was my best race! I was just flying high when I was done. I had given everything I had, and left it all on the course. There were no major issues, and I simply was having the time of my life out there. It was such an electric atmosphere.

I was so hungry after I finished - I had an oatmeal cookie pigout - I at at least 12 cookies!

Final Time - 4 hours 42min 36 seconds - 21st Men 30-39, 42 overall out of 800.

Lisa finished the race despite having 2 flats on the bike. I am so pround of her. Se was able to deal with a really bad deck of cards on race day, and still made it work. And as luck would have it, she got an Ironman slot and will be racing in Penticton at the end of August. GO LISA!!!!!! I was able to get a lottery slot for Ironman, but it proved to be too big a decision to make in 5 minutes, and elected not to take it.

The awards dinner is always a highlight as well, and what other race has 2 dinners included??? We were well fed, drank more great beer, and watched the top athletes recieve their awards. That is still something I am working towards, and simply enjoying the entire process regardless of the results. It all of the sudden was very sad in the building as race director Wade Church announced he would be stepping down. This is a huge deal, as it seems as though all the good races around the world are being bought by large corporations, and it is REALLY ruining the sport. So, it was quite concerning to us all that this event may be in jeopardy. We were introduced to the new race director, and were assured the race would continue to flourish, and "would be like polishing an already shiny diamond". Wade announced that he was so confident in the new director, that he would be racing next year. So, in the end, it is exciting to see what will happen with the race, and hopefully it will just get better!

It didn't end there. We were invited over to a friends house for a bbq/drink/hot tub party. All the people there were friends and fellow athletes. It was such a great time, and we all shared our own stories on the events of the day. What a day!!!! :)

There are a few other reasons that this would be a day to remember..... This is sort of the end of a cycle for me. I pretty much started my triathlon career at this race. It is in pretty much my hometown and my friends and family have ALWAY'S been there at this race. It is an annual event for me. I was saddened to talk with my mom after the race, when she put into perspective that this will realistically be the last time she will be at this race and that Edmonton is not really home anymore. Things are changing on many levels and it is like the end of an era :( I am having goosebumps just thinking about this. I will however hang onto all the amazing memories I have of this race and the time that surrounds it.

I would REALLY like to thank 2 people in this post - my mom and best friend Lisa. My mom has come to every race that she is capable of, and is my biggest supporter. She makes me feel like I can conquer anything I set my mind to, and is the single most reason that I have been successful thus far in my life. I would never be where I am without my mom. My best friend Lisa, who got me into the sport. We were best friends long before triathlon, but we started the sport together. She pretty much took me completely out of my comfort zone and introduced me to something that would change my life forever! Lisa pretty much tought me to swim, and we learned how to race together - learning from each others mistakes - and there were plenty. I would not have done it any other way. It was all about the process.

There would be 1 week of recovery, and then the ITU World Cup Triathlon in Edmonton the following Sunday......I have never done back to back races.......but am up for the challenge. YA!!

Lost Baggage in Kona and may not be able to race :( WTF!!!

Thanks for checking in. So I am not too sure why it is that when I travel for a race, even if I try to ensure everything is in place, tagged, and on its way, Murphy's Law seems to take over and everything gets all f@#ked up!!

So, I flew with United Airlines. I arrived at the airport 2 hours early and still almost missed my flight! They had a single person working for the enitre airline at checkin. When it was finally my turn, the girl had no idea what she was doing. Finally we got my bike and baggage arranged. I ensured that they put tags on my stuff, as it looked as though they may not.

When I arrived in Kona last night, my stuff did not :( I am sorta stressing about things as the race is 2 days away, and I need to be relaxed and focused. I am hoping things get organized today, and I can race. I have put some much time and money into this race!!

Send some positive vibes to Kona for me please, and hopefully I will be toeing the start line Saturday, or else the customer service at United better be prepared to deal with a full on temper tantrum from yours truely!!!

Stephen

100 Degree weather, wind, waffles and beer - 1 week till Hawaii 70.3!!

So, somehow it seems like forever ago now that the Hawaii Half Ironman was 8 months away, and just a thought. Well, it is now just 1 week away, and I am super excited about the race and getting to spend some time with my best friend Lisa :)

With the way my work schedule worked out, I was able to take an extra week off work before my trip to Hawaii. I am fortunate to have a great friend who owns a place in Palm Springs, CA. So, I decided to do a mini training camp to attempt to acclimate to the heat before the race.

Palm Springs, California

It has been HOT here this week. Temperatures ranging from 90-100, and the winds have not stopped. This has been great training thus far, however, I am feeling a bit fatigued from all the training in the wind. My recovery meal of choice this trip has been waffles and beer :) YUM!!

Banana Waffles, wipped cream, and beer - Dinner of Champions!!

I have really been enjoying swimming at the Palm Springs Pool. It is outdoor, and the locals are super friendly - except the guy with the MDot tatt that wouldn't share a lane with me.....like WTF snob!! Other than that, the swimming in the sunshine and palm trees has been just fantastic!!

Palm Springs Outdoor Pool

So, the training is now pretty much done!! An easy week with a bit of speed work is ahead. Leaving on Wednesday for Kona, and the race is on Saturday.....I have made every attempt to make sure me and my equipment are ready for the weekend!!

I am feeling well trained, and injury free. Lets do this thing!!!

You can follow me at http://www.ironman.com/ with live results Saturday June 4th.

See you at the races....WHEW!!!

CRAZINESS at the Wildflower Triathlon!!

To start, I have to say that my experience at the 2011 Wildflower Triathlon was hands down my all time favorite race!! This was by far the most fun I have ever had racing!! However, there was MAJOR drama out there for me on the race course this year. Here is how it all went down.....duh, duh, duh....

I thought I would start with this awesome photo of me crossing the finish line. I absolutely cranked it out on the run, and outsprinted a ton of guys in the final 1km to make up some ground. Looks like my race went flawless, and I was flying......right??

Charging across the finish line

I had an excellent taper week leading into the race. Got in a few open water swims and hopped on the tri bike a few times. I drove down to Lake San Antonio with my good friend Scott, and 4 of his friends which were all alot of fun. It was great to go to a race with a group of people, as I usually end up travelling and racing alone since I moved to California. Having friends around really helps to take the edge off of racing :)We got down to the race site and had plenty of time to set up our camp and get our race packages. Everything was set, and I actually was not nervous at all. For one of the first times, I felt rested, confident, and race ready.

The morning of the race initially went smoothly. We were up around 6:45, ate my standard race breakfast, and began making the 25min trek down to the race start. I needed help with my rear disc wheel, which is impossible to pump by yourself. Luckily (or NOT!) Specialized had a booth set up at the race expo, and they were able to help me top up my tire pressures before the race. I made my way down to the transition, and this is where things started to get a bit sketchy... There was another athlete in MY assigned spot, and he refused to move his stuff after I asked him politely to move. I was a little pissed, but did not want to lose focus and simply let it slide.

I was all set up, ate a last gel and some electrolyte drink. Got my wetsuit on, and had about 5 min till my wave started. I knew from previous years that the swim start was quite aggressive due to the narrow swim start. However, with the help of super swimmer and best friend Lisa, my swim is much improved and I placed myself just behind the front line of guys to get a strong start. We had a 5 second count down, and then..... I dove into the water, and it was simply the most aggressive 100m I have ever swam. There was kicking to my entire body, got punched in the face, 1 guy swam over me, and then it happened. Another guy immediately swam over top of me, and grabbed the chest of my wetsuit in the process. He actually grabbed so hard that the entire upper left portion of my wetsuit was literally ripped off, leaving me to swim the reamaining 1400m with a severely damaged wetsuit. DRAMA! It was filling up with water a bit, and I could definitely feel some increased drag. I wasnt sure how to handle the situation, and thought it would be too difficult to take off the suit in the water. I also contemplated simply ripping the arm/left panal off the wetsuit, but didnt want to lose it in case it could be repaired later?? I decided there was really no option but to just put my head down and swim my ass off. I was at Wildflower, I had already had my first 2 races of the season cancelled, and was not to going to go down in this race without a fight.

The aftermath of my wetsuit - not repairable :(

My swim felt pretty strong, all things considered. I still had some difficulty sighting on the back half of the swim. The swim buoys are not well marked, and there were people all over the place, making it difficult to plan an appropriate line to swim in. I am sure I swam a bit extra. I exited the water in 22:47, which is not what I was hoping for, but still allowed me to be right in the mix of things :)

T1 went smooth, and before I knew it I was running fast to the mount line. Time to make up some ground!



Running my bike to the mount line - attempt #1 - if you look close, you can actually see the rear is completely flat :(

I hoped on my bike, and immediately it felt like the back wheel was grinding. I took a few more pedal strokes, and knew something major was wrong. I stopped, got off, and sure enough the rear tire was flat. F@ck! My CO2 device would not work on the short valve stem, and I stood for a brief second to think about the given situation. No outside assistance?? Hmm? I knew that I needed to do everything in my power to get back into this race. I NEEDED to complete a race before the Hawaii 70.3 next month if I have any chance of doing well, so....I back tracked thru the transition, ran bare foot up the dirt hill with my bike on my back, and headed into the sport expo where the Specialized tent was located. I was not concerned with a DQ at this point, as I knew my race was already over. However, I needed the training, and really wanted to complete the race.

I was frantic for assistance. I dont want to bad mouth anyone, but the guy working the Specialized tent seemed to not know what he was doing!? I just assumed that since he is a professional bike mechanic, assisting the pro athletes, he would know what he was doing. WRONG. After not knowing where any of his tools were, placing a tube with a wrong valve length, and not being able to use the pump, 20 minutes had passed. Oh well. The tire did get fixed, and I simply tore back down the hill, back thru transition, got to the mount line, and got onto my bike :)

Finally on my bike after a successful bike mount on attempt #2 :)

As I got to the mount line, I decided to start my watch so I could get an accurate bike split for myself. I dont usually time myself, but this was a unique situation. I also quickly regrouped and made a new race plan. It was simple, I was going to go for broke the rest of the race and see how fast I could go, even if it meant blowing up in the process.

From that point on, my race was actually really awesome! I felt super on the bike! The little rest after the swim, and the adrenaline made for a great 40km. I simply rode past everyone this race. I was never passed, and I simply got stronger as I kept passing people. I seem to do much better racing from behind, and the momentum I was gaining felt amazing. I knew I had a good one under my belt. I dismounted my bike in a time of 1hour 9min 30sec, about 6 minutes faster than my time from 2008. YAY!!

I got off my bike, and was unsure if I had gone too hard or not. Whatever, at this point, the damage was done and I was just going to see how the run played out. T2 again was really smooth, and I was already thru transition and onto the run course before I could think.

2km into the run

There was again some confusion for me on the run course. On the course maps, the run is marked every mile for a total of 6 miles. On the actual race course, as I would find out, they marked every 1km. I was thinking that I was moving swiftly thru the run and couldn't believe at "mile 5" that I was almost done. WRONG! That was 5km, and I was only half done. I wasn't too phased however, as I was still feeling great. But that is poor planning on the part of the race organizers.

Running strong half way thru the run

I was still gaining some serious momentum during the later stages of the run :) I did not get passed once, and this is a first. All those mile repeats and early season run races felt like they were paying off! I also have to comment on the volunteers and spectators. They all really love my tattoos and sculpted facial hair, which makes for alot of fan fair. This was also really motivating and everyone was totally cheering me on, and yelling out flattering comments.

The difficult portion of the run comes at 6-9km with some pretty challenging hills. I just kept running thru the field and was just loving this race!

At 9km you are at the top of Lynch hill, which means that there is 1km down hill to the finish. There is a large gathering of spectators in this area, and alot of things going on here. There were a group of girls holding beer out, trying to get the athletes to drink it. If you remember, one of my goals was to drink beer after the race. I thought, my race was pretty much over from the start in terms of the result, and I was having a really fun time out there. So, why not chug a beer?? I did actually win a beer mile last year, so, what could it hurt, right. I grabbed the beer to the delight of the crowd, downed it, and started my descent to the finish.

I still found myself passing numerous athletes, and really was feeling strong this late in the race. Maybe the carbs from the beer?? I had 2 athletes try to stay with me when I passed them. But I really found my running legs and sprinted the last km. Down the finishing shoot, I looked over my shoulder, and I had dropped them all :)

Sprinting to the line - belly full of beer :)

My final run time was 42:57, which I was pleased with considering how hard I rode on the bike, and how incredibly hot it was outside - 80degrees. My final finish time of 2:33 was good enough for 25th place.

I must admit that this is not how I had hoped this race would go for me. I was hoping to better my result and time from 2008, where I clocked in under 2:20 and finished in 7th place. My secret goal was a top 5 finish. However, I was not really upset at all. I was over the top happy with how I handled myself during the race. I never panicked, and utilized all the resources I had around me to have a successful race. I was able to finish despit 2 major equipment issues, and had an absolute blast. The spectators really helped me along the way, and kept a smile on my face all day.

Wildflower 2011 was just an exceptional personal learning experience, and I will take away alot from this race!

Now, for a week of recovery, and then 1 month to go until Hawaii. Now that all the bugs are hopefully worked out, I am ready to rock the Half Iron :)

Stephen

SO EXCITED TO RACE!!!!

Thanks for checking in!! I cannot believe that I will be racing the Wildflower Triathlon for the 3rd time this weekend! This really is one of my favorite races (the olympic distance, NOT the half iron). For those who have never done this race, it is certainly one of the old school triathlon races on the scene, that attracts a top pro field, and is one of the most competitive age group races around being the second largest triathlon in the world and its location in the global triathlon mecca which is California!

This year is a very important year for me in terms of triathlon racing. I had a REALLY terrible 2010 season, recovering from stress fractures in both my lower legs from over-running on the asphalt streets in San Francisco. Then in my first race back in early June, I had a nasty fall on my bike damaging my s-works time trial bike and dislocating my thumb. Note to all out there - DO NOT USE BAKING FLOUR TO MARK THE BIKE COURSE CORNERS! This is DANGEROUS to the athletes!!!

This year, I am coming off an awesome off season where I paid special attention to my running and spent way to many laps and painful mile repeats on the track, and worked on my overall core and functional strength. I am injury free, feel super fit, have all my equipement and pride repaired. So, I fell pumped and ready to go for the Olympic distance race on Sunday.

I raced this race in 2008, and finished with a very strong 7th place in the super competitive Mens 25-29 age group. I am now an age group up, and feel like I have made progress in my training. It's really hard to have goals, as I do not know who I am racing against. But, my goals are to #1 have fun, and to not get negative during the race regardless of how things are playing out. Second, I want to be really strong throughout the entire race, and finish with a strong last 2km on the run. Third, I want to drink beer at the finish with my friend Scott and the crew in the sunshine :)

My Weapon - "Bullet" - fastest bike around!

Swim Gear

Racing bib and flats

Me with Wildflower camping pass

A little self motivation ;)

Just finishing off my taper this week with a few rides on Bullet and some open water swimming in the brisk waters of SF bay. Feeling good, and ready to give it my all on Sunday. Check back for my race report :)

YYYEEAAAHHHHH!!!!!

Stephen

BELIEVER! 2 weeks till Wildflower!!

Hey Everyone, Thanks for checking in. So, the Wildflower Triathlon is in 2 weeks. I will be racing the Olympic Distance race on Sunday May 1. I had a really excellent race at this event back in 2008, and will be hoping to have another great race this year. My preparation has been sorta up and down, with the cancellation of 2 of my sprint/preparation tri's. However, my actual training has been quite solid, and hopefully it will translate into a fantastic day out there!

White Party T-Dance - FREEMASONS - Palm Springs 2011

This past weekend, I spent 5 days in Palm Springs for the White Party and to do some training in the heat. The training went really well, and I enjoyed swimming in the outdoor pool, and running in the sunshine. The White Party was over the top AWESOME. Here is one of the tracks that made a mark on me over the weekend. One of my new fav's by the Freemasons. It is titled "Believer" and I am making a conscious effort to get my mind back onto the positive optimistic track....Enjoy....

"March Madness" - a whole lotta biking :)

So.....what's a triathlete to do when he has 2 consecutive races cancelled, when all the training has been done, and a full on taper is complete??

"MARCH MADNESS" bike camp is what you do!!

Of course, immediately after last weekends cancelled race, the weather  in California took a turn for the better and it has been absolutely sunny and hot here! With the way my work shifts fell this week, I was in a position to do some serious training this week. I must admitt that I am totally sick of swimming and running right now, and the thought of anymore laps in the pool or on the track just makes me cringe! And with all the rain we had been having, I really have not been putting any serious mileage onto the bike.

I kinda made up my mind that this was to become "March Madness" week, and that I would get a significant block of cycling in to prepare for my upcoming races. And the conditions could not have been better, as likely all 3 of my upcoming races will be in the heat - Wildflower, Ironman 70.3 Hawaii, Great White North Triathlon.

I was able to ride the Tiburon Loop 5 days this week - Mon/Tues/Thurs/Fri - with Thursday's version being extended into a brick with a VERY difficult 60min run off the bike including 80 degree temperatures, running on the beach and 2 sets of the incredibly difficult sand ladder. OUCH, but I rocked it!

Tiburon Loop

The loop is one of my favorite rides, and gives around an 85-90km ride depending on where you start from. So, that gave me somewhere around 450km of cycling this week. I think that is probably the most I have ever done. I thought that since I have the time, and the conditions were ideal, I would make the most of my tapered body and really put in some good training.

Time for an ice bath and some beer!!

Have a great weekend, and best of luck to all the athletes who will be racing in Oceanside this weekend, as the weather has finally cleared in California!

Steve