Dang, there are some good memories on this blog!

To get duathlon / running / cycling / workout tips and tricks from SuperGoSam check out www.samdumcum.com/supergosam.  It's 2017, time to consolidate the online presence.

Thanks for the visit and enjoy the ride!

8% !

Had a bit of a tough 10k yesterday... 47:48 if I recall correctly. The weatherman said it "feels like" 110F due to the humidity, but I felt like lead legs.

Today I had my weekly brick work out and felt great. 15.5kph on both 3km runs and avg of 231w on the bike (3 watts per kilo).

But the true treat of the day - finally hitting 8% body fat. First time in 6 yrs!

There's hope... And still three weeks to go!

Sent on the go via mobile device.

3 Weeks & Counting

As I'm sitting here waiting for my breakfast to digest before my brick work out today (2 mile run Z4 / 18 min bike Z4) X 2, I thought I should update this thing because it's almost time for the 2013 Duathlon World Championships!  Apparently it's a mere 504 hours, but who's counting.

Last night Triathlon Canada hosted their 'Pre-Worlds Meet & Greet' (presented by Steam Whistle & Flight Centre) and it was a great time of getting to connect and know some folks who are going to be racing in Ottawa - even though I didn't win any of the draw prizes :(.  A big push for the night was to qualify for the 2014 World Tri Champs in Edmonton.  Apparently as the host nation, Canada can qualify 1200 athletes for the Olympic / Sprint Triathlon Champs - that's a HUGE team.  Who knows, maybe it will be an incentive to get back in the pool. Apparently there's going to be almost 300 at Du Worlds in Ottawa, and almost 500 at Tri Worlds in London, ENG.  (very interesting how the 'home race' in Ontario, that should be cheaper to travel to is so small).

Lately my training motivation has begun to wane a little.  Tired from life, tired legs, ... I needed a boost.  Hopefully that came last night in the form of a red bag with my TEAM CANADA uniform in it!  It's still in the bag as I wanted to wait for Linda to get home before I opened it.  There was a huge storm yesterday and she ended up getting stuck at work until 0130.  Lightning striking the city, 7,000 people without power, tornado warnings, it was nuts.  Here's a photo from Simon Whitfield's downtown hotel of the lightning.

Ok - I think I'm done procrastinating - time to train.

Belle River Review (2013 Ontario Duathlon Championships)

 Rarely do I actually write a "race review" - but this race was pretty awesome.  John McKibbon and his team did a great job hosting the event and throwing in a few extra perks for those who made the trip out to beautiful little "Belle River".  As this race was the 2013 Ontario Duathlon Championships with qualifying spots to go to the 2014 World Duathlon Championships Pontevedra Spain; it was definitely worth the trip.

Registration:
Pretty straight forward - Downloadable form if you want to do it old school.
Send it in, fax it, drop it off at Running Factory - totally covered.
Or register online like the rest of us with EventsOnline :).  The fun thing with that is you get to see who else has registered.

Traveling TO the Race:
My wife works for WestJet and got off work a little late.  It was 9pm when we left Toronto and headed to Windsor for the night.  #RaceRoadTrip

Race Morning:
Breakfast: 5:15AM  Avocado, grapefruit, (2) two-bit brownies, 2 cups water, banana, Kashi granola bar.  Needless to say my pre-race nutrition wasn't the best.  Rest til 6:45.
Depart Hotel: 7:15AM depart for the short 20 minute drive.
Showing up at the race was quite beautiful as it was at the corner of a park and the Marina.  It was a great starting point as there were; indoor bathrooms, great play structure for the kids, splashpad... (I was more thinking post-race rinse, but it made for a great "family race day experience" to watch mommy or daddy run).

Today, my wife was beyond incredible (as per usual) in helping me get race ready.  Leaving in a rush, I forgot *everything*.  She helped me get my bike set-up (unpacked from trunk, skewers on, water bottle added), purchased last minute plain-GU from Running Factory (#lifesaver), told me to go warm up... she's amazing!

Race Start: 8:30AM
It was a small group, I think 25 of us doing the Olympic Duathlon (10k run / 40k bike / 5k run).  A very small group considering it was the Ontario Du Champs - but there were many more racing the sprint distance (also the provincial champs).
The super speedy local Lionel Sanders was there to lead the entire race.  Kevin Smith, Canada's long time duathlon pro was also in the ranks, and a bunch of other surprisingly quick folks.

10k Run (44:54 / 13.3kph)
Knowing I had next to no warm up and needed to qualify in the top 3 for my age group to get a slot to worlds, I started a bit conservative, treating the first 2.5k as a warm-up.  Which was good in theory, until the 2.5k turn-around point where there was the wind in your face on the way back :p  Great course, relatively flat, a nice little foot bridge to run over, multiple times.  I ran the whole time by myself.  The speed rabbits went off and stayed away; there was a "chase" group about 10 minutes back, and then me, by myself another 10 minutes back :p  My goal was sub 42 (it's June), but with no warm-up, I'd take a 45.

Too Fast For Photos (apparently)

38.7k Bike (1:09:07 / 33.8kph)
I'd like to say the way there was fast and the way back was windy... However Lionel blitzed the course in 59:xx so there's no room for excuses.  It was amazing watching Lionel race.  There wasn't a moment I didn't see him without a grimace on his face; he was working hard the whole time; so inspirational - for 25; the dude's a B E A S T.  Pretty straight forward course with a couple corners, train tracks and a whole lot of wind.  The volunteers and Police on the course were great.  One police officer was even sweeping his corner - who does that? Ever?  I yelled, "thank you" every time on the way by, these course volunteers were truly top notch.  The only thing that really sucked besides the wind was my Torhans Aero 30.  Darn thing splashed me and my bike every time we crossed the train tracks (details discussed further in my Bell River Race Bike review).

5K Run (23:10 / 13kph)
What can I say; when Linda told me I was in second for my age category; I went on the defensive and didn't really push.  Shortly after a nice older guy named "Paul" - a local a lot of people cheered for - passed me up and I didn't have the wheels to stick.  This was my hardest work out of the year, and I had a 4 hour drive home and wanted to save my energy for a sprint finish to win my age category if needed as I knew I didn't have the wheels to play keep-a-way.  After the turn-around, I realized there was no-one behind us.  As in no one for another 13 minutes!  This gave me some motivation to push the final 2.3k and see what was left in the tank.  

Near the finish, I was hot on Paul's heels but didn't really want to sprint an old man to the finish line.  Honest, these are the things I think about when racing :p  So I slowed up a bit, cooled down the last eight hundred meters, grabbed two cups of water from the final age station, then made it look good in the finishing shoot.  Don't get me wrong, I wasn't jogging, but I wanted to ensure the announcer had time to read Paul's name, take a breath and then mine as I crossed the finish line. (What can I say, it's the little things)

Post Race 
E v e r y   r a c e   should have Subway as a sponsor.  OMG - Subway macadamia nut cookies, ham and turkey breast sandwiches that you could add your own toppings to... it was AMAZING, and of course the chocolate milk!
As it turned out; Kevin Smith was racing 'pro' - so I won my age category :p  This meant a little plaque and a $20 gift certificate to

Areas To Improve:
Body Marking - Good Lord - they had the fattest markers ever, race number on both arms, both hands, age on one calf, race on the other... I looked like I belonged on Du-Ink!
Awards - they had it set up so you walked up and got your award after results were posted.  I *really* liked this, but it was a bit of a slow process.  Nice to get to chat in line with folks though.

The Trip Home
Was my absolute favorite part!   Belle River Source for Sports gave gift certificates to all of the age group winners, so we just had to go shopping.  Linda ended up walking out with a pair of Nike Flex Trainer IIIs (I told you she was awesome!).
Then, on the way home we stopped for lunch at a food bus, followed by another detour to Point Peele National Park.  We got through the park just in time to catch a shuttle to the point where we walked barefoot in the sand to the very tip.  Hopefully more pics to come - but here's one of a kiss at the southern most tip of Canada!


We learned that I'm a *much* better rock skipper than Linda ;)  and that race road-trips are SO much fun when done together!

Belle River Bike Set-up

With the bike being 40k of a 55km race; it's a pretty important factor.  When racing "age group" - you don't get the ability to draft so aerodynamics are increasingly inportant.

Most people that are 'fast' race on a time trial bike, however not having endless amounts of racing capita, I choose a road bike with aero properties.  Last year I traded in my much loved Fuji Team Issue II (as in the second one I had) for a Scott Foil - in my opinion one of the TOP aero bikes (and Matt Goss makes his look SO fast)

When it comes to TT parts; I don't have a ton to play around with so my bike is pretty much the same as it was for the Toronto Triathlon Festival (bike set-up here - *Photo*)

For the Belle River Triathlon (the 2013 Ontario Duathlon Championships), I tried a few things different from the above photo, but mostly stuck with what works:

1) Profile Design Tri Stryke Ti 
With most of my winter training being on my trainer, I found both of my Fizik saddles where making my 'down there' region fall asleep.  Part of this was due to my more aggressive TT position and part of it I just couldn't figure out.  The Tri Stryke is my fist dip into the 'cut-out' market.  It definitely helped on the trainer, but I could use it to work a bit better to be my go-to race saddle; this partially could be fit,  and the fact that I'm in a TT position on a road bike... Very open to feedback and suggestions

2) NO BOTTLES on frame
The Belle River Race was some of the windiest conditions I've ever raced in and as a result the day was a little cooler so I risked riding with just my Torhans30 (which usually isn't quite enouth.  My bike + me = +/- 200 lbs so I'm not a lightweight by triathlon standards, but I was feeling blown all over the road and I only had 56mm wheels.  The Scott Foil is made to slice through the wind with and without bottles, and due to today's crosswinds I was definitely glad I went without.  There was even a bit of Gatorade mix left in my Torhans bottle after finishing the 38k race.

3) Used Torhans30 again... Twice - shame on me.
Last race I mounted my Torhans bottle below my aero bars and didn't have the greatest success.
This time I posted my Torhans to spec, on top (better between the arms positioning, more aero), used rubber non-slip buffers, added my 'rubber-band stabilizer', cut the straw, ...  and AGAIN my bike and I took a Gatorade bath, ever.single.bump!  The 20 seconds it apparently saves me on the course is not worth the 40 mins it took to clean the frame, and I haven't even started on the brakes or drive train yet.  Both caps were on and I even shook it up and down and it held the liquid in great, but on the course, it sucked!  To be fair I should have just put duct tape over the fill hole (which I'll do next time) as I didn't have any extra bottles with me to refill it, but SERIOUSLY, this was a major p-off.

Considering building a TriRig BTA system for my next race.  I'm usually not wanting to put 'that' much work in, but after how long it took to clean blue Gatorade gunk off my bike... I'm willing to invest!

For my next race I have a special upgrade coming from TriRig.com that I'm excited to debut!

Garmin Edge 500 For Sale

Not wanting to disappoint my Garmin has gotten my butt on the bike more times than I can count (including as soon as I'm done this post). And now that I've decided that, once again, I'm a duathlete, not a cyclist, I'm after something that can switch from 'bike to run' in the same work out.

If you're searching for a cycling computer and stumbled across this; note this is 100% hands down the one to get.  It's great for detailed views of power, cadence, speed, ... everything you could want for data.  And it's super light weight, easy to read, flexible mounting options; it just doesn't work with a footpod.  If I didn't do so much treadmill training (lets face it, I live in Toronto), it would likely stay with me until one of us died.


Gently Used Garmin Edge 500 Cycling Computer

$175 includes:
Garmin Edge 500 (Blue & Grey) GPS Ant+ head unit ($250 new)
+ Charging Cable
+ Bike Mount (quarter turn)
(charges great, downloads great, everything in perfect working order. See photo - this is from day ad is posted).

Garmin Quick Release Mounting Kit ($25 new)
+ Bike Mount (raised)
+ Watch Face (add your own strap)
+ Belt Clip adapter

Purchased in 2011 after I lost my original Edge 500 - it's really that great. Email me and I'll share my connect.garmin account and you can see my work outs. Spending a lot more time running and am not using all of the power options this has. Works great with my Ant+ Powertap. Firmware fully updated.



More photos on Craigslist: http://toronto.en.craigslist.ca/tor/bik/3841795402.html

Buying new ($250) details:  http://www.mec.ca/product/5022-319/garmin-edge-500-bike-computer/?f=10+4294962109

Counting Down

180 Days til the World Duathlon Championships
184.6lbs
11.8% body fat
No training base

All of the above will change with time, and as long as they change the way I want them to... Aug 9-11, 2013 in Ottawa will be a great weekend. Let the training begin :)
Sent on the go via mobile device www.ctftoronto.com

Half Marathon Nutrition

You know how you're not supposed to try anything new on race day? Inevitably - I do! And this time it was "Vegan Sport".

My theory is that if you try something in training; it could be "just another work-out" but if something "works" in a race - it WORKS!

Well, my usual pre-race nutrition wasn't an option as every bike shop in town was closed and at the Toronto Bike Show; so I had to make due with what I found at a local nutrition shop.

Larabar is pretty much always part of my breakfast. The green apple ones to be specific.

* this is posted from my mobile device, need to fill in more details at later date *

Pre-Workout Energizer
Found it didn't give me the tunnel vision some EAS and coffee does so I likely won't be using it again.

Endurance Gel
Nice and light. Looked very natural coming out of the package. Generally I mix 1 gel with 4 parts water in a flask and sip between 10km & 12km markers. Over time I've found this takes away the sticky mouth I get with anything other than plain GU.
The Raspberry was actually a little "seedy" and that was a bit annoying.

Sent on the go via mobile device.

Half Marathon... Four Days & Counting

While many friends and peeps I admire will be off running some race in Kona, I'll be home in Toronto rockin the ScotiaBank Waterfront Half Marathon.

Training didn't carry through as planned; although it was all to set-up for 'next  year'.
Needed to carry a heavier workload in 2012 to set-up for a lighter one in 2013 to focus more on the World Du Champs; well, at least that was the plan.

Not too sure how this one is going to go, but I have my last 'quick' work out today.  6k with three hard k's in the middle to see where the legs are at... Then Sunday will just be a suffer fest!

Post-Rain Running

After a good rain is one of my favourite times to run, especially on a Saturday afternoon.

*Disadvantages*: It's WET
Puddles - cars seem to love splashing in them as much as kids and "don't notice" you running.
Plants get your legs and shorts wet or drip on you (I like trail running).
Muck stuck in your shoe tread (hate that).


*Advantages*: it's CLEAN
Air - maybe its because I live in Toronto, but I always feel the air is easier to breathe after a good rain.
Fresh Smell - its own natural motivation.
Time - most people who would run in the morning, get too busy and the trails are delightfully e m p t y.
Temperature - at least here the temp dips a good 8C from normal. A couple cloudy hours leave enough time to get a cool run in before the sun's back out!


Sent on the go via mobile device. www.supergosam.com

Lance Fittest 40 Year Old on the Planet?

The whole tale is tragic.
Doesn't affect my world, but I really like his closing;

Going forward, I am going to devote myself to raising my five beautiful (and energetic) kids, fighting cancer, and attempting to be the fittest 40-year old on the planet.

Not sure who's going to challenge him, but in 10 years I might want to throw my hat in the ring ;)

http://lancearmstrong.com/news-events/lance-armstongs-statement-of-august-23-2012

Week 1 - Toronto 1/2 Marathon

It's officially crunch time for the Toronto Waterfront Half Marathon

Last year I ran a 1:45:53 in my first 'official' attempt at the 21.1km distance.  While that effort felt amicable, my loving wife - who registered us for the event online, decided to put me in the 1:30 category to "push me" - Thanks Sweetie :p

In looking at my Duathlon times, my run definitely needs some work so a kick in the pants isn't the worst thing for me.  With having a bit of base following the Toronto Triathlon Festival (Canadian Duathlon Championships), and three weeks of vacation (with very little running), it's been interesting to put together a running program to help me peak for race day (Oct 14, 2012) .

My plan consists of a combination of the wildly popular Runner's World 1:30 Half Marathon Training Plan, Toronto Waterfront Half Marathon 1:30 Training Plan, both condensed to 8 weeks with what I can realistically fit in my schedule.  The people running 1:30 are obviously quicker than I am, so hopefully this works!


SuperGo Sam's 8 Week Half Marathon Training Plan: Week 1
The plan is to start decent shape, and ease into it.  Looking at where everyone else is on their 12 week training plans though, we may need to tighten the curve a little.


Monday - 5km
EASY (jog)

Tuesday - 5km
1200m warm-up
800 x 3 (2:50 pace) - or whatever feels very quick to you
400m recovery walk / job between sets or 3 mins; whichever comes first
cool down

* I do my 800m workouts on the road with my Garmin Edge 500 GPS.  The distance is more inconsistent than running on the track, but it's a little more realistic for me as I'll be racing on the road.  If the track were less than 4km away, and open when I want to run (7am), I'd likely be on the track.

Wednesday - off
No Running
(Commuted to work by bike, 30km total)

Thursday - 8km
1500m warm-up
5k @ 13km/hr (4:35/km)
1500m cool down
(Commute to work by bike, 15km)

Friday - 15km
Steady easy pace; "getting in the miles"
(15k bike, easy)

IT FINALLY CAME!

Congratulations!! In one year’s time, you will be representing Canada at the 2013 ITU World Duathlon Championships!

The EMAIL I've been waiting six years for is finally in my inbox!  Now, not to be coy, but I've received many of these, six in fact, but this one is special.  Since hitting the wall in 2006, I stepped back from racing, but I've always missed it.  Now that we're becoming friends again, it's super exciting, like it's the first time!  Even though I'm not trying to get my pro card, or racing U23, opening this email made me feel like a kid again :)

***
Dear  Samuel,

Congratulations!! In one year’s time, you will be representing Canada at the 2013 ITU World Duathlon Championships!
Joined by the best duathletes in Canada, you will be racing against the top age group duathletes from around the world.  The ITU World Championships is not just about the competition, it’s also about the atmosphere and new friendships you will forge.  

To give you a better idea of what’s to come and answer whatever questions you may have, Triathlon Canada has developed an Age Group Athletes’ Guidebook to help! You can download a copy of the guidebook HERE.

Or, you can also visit the Age Group Teams section on our website – www.triathloncanada.com.  Under the World Championship Teams, each team has a dedicated page that is updated throughout the year as more details are released.

All communication regarding the World Championships, including team uniforms, travel, accommodation, and competition updates will be sent via email. Please ensure you set your email options to allow emails from us to come through and not filtered directly as “junk email”.

Team Uniforms – you will have an opportunity to confirm and correct your sizes prior to production and delivery.

You can expect your first team communication in late November/early December  – Triathlon Canada is currently prepping the 2012 teams for World Championships.

This next year will go by quickly so keep up the training and check your emails!

Congratulations on all your hard work,

Joyce Chiang
Age Group Teams

***

Official Announcement of Ottawa Hosting the 2013 World Duathlon Age Group Championships
Aug 10 - 11, 2013

International Triathlon Union 2013 Duathlon World Championship Event Listing (missing lots of info)



(Photo Copyright Triathlon Canada - Team Canada - 2008)

Check out the Scott Foil I raced on to qualify for the 2013 World Championships and a couple race photos here.

Euro Nutrition - Corny Big

While part of me wishes this was a joke, it's not.
And the website makes it better; corny.de

Recently my wife and I were on vacation in Prague, and I needed some snacks for the way home.
As there was only one little, slightly larger than convenience store, grocery shop, we picked up some sustenance there.  As there wasn't a large selection of cereal bars; I grabbed what I could get.

We ended up flying KLM home and they fed us decently well (even though I had to ask for snacks twice, there was always something).  So today I was in the office and a co-worker commented, so I thought I'd share.

To be fair, it was quite delicious. And it had an expiry date of a year from date produced.  I appreciated that, don't see many bars with that these days.  Can't read the nutritional value, nor ingredients, but it had hazelnut and chocolate; all I really cared about! 

TTF Race Ride (Bike Review)

There's a special bond that happens between a bike and a rider the first time they race together.
Well, this may not be true at the pro level where they go through 5-10 bikes a season, but when you're paying for everything you see, it's a special moment when you see your creation works.  Having only had this bike for a couple of weeks before race day, I was pretty excited to see what we could do together.

With the help of Racer Sportif and some old friends, I was able to put together a bike that likes me almost as much as I like it :)  It's definitely not the most comfortable bike I've ever ridden, but I think together we can make it the fastest!  For it's first race (report) it accelerated out of transition like a rocket ship, handled superbly weaving in and out of traffic, climbed FANTASTIC, shifted great, and on the downhills I was still passing everything in sight :)  

Frame: 2012 Scott Foil 40 (58cm)
Handlebars: Easton EC90 Aero
Tape: Sram Gold

Stem: Easton EC90
Shifters: Sram Red
Aerobars: Profile T2+
Front Hydration: Torhans Aero 30
Front / Rear Der: Sram Red
Crankset: Sram Red Black 53/39
Cassette: Sram Red 11-23
Pedals: Look Keo Carbon
Wheels: Easton EC90 Aero
Tires:  Challenge Criterium //  Skewers: Salsa Ti  //  Saddle: Fizike Arione Carbon
 More photos available at on my new Picasa Web Album.

One interesting fact about this bike; Olympic Distance Duathlon's are 10k run, 40k bike, 5k run. This bike supported me so well and was so energy efficient, my 5k run pace, was as fast as my first 10k.

A lot of people have asked why I race on a road bike when I race triathlons.  Truth be told, a bit part of it is that I can only afford 1 bike, and living in Toronto, there's only room for one.  That said, the technology behind Aero Road Bikes has improved so much, there's likely less than two minutes difference between a super aero bike and mine.  As the rider makes up 80+% of the aerodynamics, I can still get myself into a more aero / more powerful position.

My first choice was a Cervelo S5 - I've ALWAYS wanted a Cervelo but they're so dang expensive, and soooo many people here have one.  As I started exploring my options the technology behind other aero road bikes, the Scott design struck me as really intuitive.  My first "fast" bike was a 2004 Scott CR1 LTD with Dura Ace (Saunier Duval) and it was amazingly fast. However it was an incredibly stiff bike and made training rides a little sore. In its defence it did weigh close to 14lbs, I likely got the wrong size, and I thought the Selle Italia 135g saddle was the only one I could ride :p

Being awestruck by Mark Canvedish last TdF aboard a Foil helped peak my interest further. (Ok, Mark could do it on just about any bike he chooses, and this year Peter Sagan was on a round tubed, light weight Cannondale and still rocked: training = winning, I get that).  However with Scott, the Foil technology is smart, light and smart. Instead of having a bunch of sharp angled tubes, they all work together.  Personally I don't think I "felt" the aero, but I certainly didn't feel drag. And as only two bikes passed me, and I passed a lot of $10k+ tri bikes, we were doing okay.

The one thing about this bike that was key for me was the responsiveness.  Like my sister says with her BMW vs my Hyundai, "when I push the pedal, it goes, no lag", and that's exactly what the Foil does.  You stamp up a hill and she goes, you need to shift down to spin, and it's right there with you.  The front end handling is crisp and exactly what you want to weave your way out of a congested transition area.  Over all, excellent, I'm incredibly happy with my purchase.

Aerodynamics: Always an important factor I did what I could -
56mm deep wheelset  //  Aeor Helmet  //  Clean Up Front End   //  Aero Position

My choice of aerobars is a little archaic.  These are the same Profile T2+'s that I raced in my speedy 2005 days.  However for a road bike; they're the most adjustable clip-ons I've found.  There are some other options out there that are a good 1/2 pound lighter but without as much adjustment.

Everything else on this bike is pretty standard, nothing too fancy one way or another.  One thing is certain, it was much more comfortable riding the Easton carbon tubular wheels than my every day training wheels, made such a difference, I gotta get me another pair of these to roll down Dixon Road.

The two point five things I might change on this bike for next year:
Between the Arms Bottle - the roads on the course were so crap, even with the double splash guard and, I still got splashed and the crazy bumps cost me my AeroFlow Straw Housing (Torhans 30 Review)
Downtube Water Bottle - with how much I drink I definitely need two; so either I need an aero bottle option, or to find a way to get this bottle lower.
Aerobars - if I can find something lighter and as adjustable, I would consider a swap.

SO... if you're looking for a bike that can be your road bike, and a pretty speedy racer for Triathlons, I highly recommend the Scott Foil.  It worked for me, and didn't do too shabby in the Olympics either ;)

  More Photos of my bike available on Picasa  --   Race Photo images copyright My Sports Shooter - Mike Cheliak Photography

(hopefully I zipped up before I started flying passed people)         

363 Days and Counting . . .

That's it, that's all that's left.
363 days from today, amateur (age group athletes) from around the world will be lining up in Ottawa for the 2013 World Duathlon Championships, and I'll be one of them :)

A little part of me wishes the WDC's were still going to be hosted in Spain, as that would give me an extra six weeks to prepare.  However, in light of Duathlon being added to the World Games for our sports Elite Athletes, I am very glad that Triathlon Canada stepped up to welcome the Age Group Athletes!

So, here we go.  We've officially proven that SuperGo Sam can ride again.  Now it's time to figure out if I can ride FAST.

Top 10 to Worlds

Today was the 2012 Canadian Duathlon Championships.  Simon Whitfield and Paula Findlay were racing a demonstrative tune up for the Olympic Games, and close to 200 athletes were racing for a slot at the 2013 World Duathlon Championships.

A full race report will come soon enough, but on a touch screen, let's just get it out there...

1) Congrats to Kevin Smith!
Sorry I didn't get a chance to say Hi. We raced together on Team Canada U23 team in Belgium in 2003 and he's very much still got "it".

2) Special thanks to my awesome wife, family and friends who supported me out on the race course... Great to have you guys there.

3) Team Kattouf is officially in Canada. Thanks to Cameron Dorn for a great training and racing plan.

4) I was racing a ROAD bike. (Thanks Racer Sportif Toronto for setting me up on a Scott Foil40)

5) See photo.

6 - years since the last time I "raced" at Canada Du Nats.

HUGE NEWS

Announcement Made - its official:
2013 World Duathlon Championships to be hosted in Ottawa, Canada Aug 10-11, 2013!

Sent on the go from Sam's mobile device. www.ctftoronto.com

Race Day Hydration Prep

Well, here we are - 34 hours from race start and its time to get the nutrition ready for the Toronto Triathlon Festival.  For the last three weeks I've been experimenting with my temperature and nutrition a little and have been learning, and subsequently feel I'm getting somewhere.

In always wanting to learn more about operating my nutrition more efficiently, I turn to the experts, and then conduct my own tests.  Dr. Allen Lim, founder of Skratch Labs,  is regarded as a distance nutrition expert and I've been trying to glean from a few things he publishes.  This video looks at how some of us try to take in too many calories via hydration.

Taking this new found info in mind that crates an 80 calories of powder to 500ml of water is good for the egg, I've been devising my own lower calorie yet efficient drink mix.


Base - 400ml filtered water
Carbs - 250ml organic apple juice
(Approximately 120 calories)
1/2 teaspoon honey, 1/2 teaspoon pure Canadian Maple Syrup
1/2 teaspoon organic sea salt
Combine, stir, freeze.

Now I understand "frozen" drinks on the bike can be bad, however, with finding the cool = lower heart rate, I'm still experimenting.  I haven't cramped, bonked, or gotten slower since running with ice, so I'm going to take the plunge and try it on race day!

Time for bed, only two more sleeps to go.

Heat vs Heart Rate // Chill Out

For some of the best training years in my life I lived in San Diego, CA.
The temperature was pretty much a perfect 21.4C (71F) all year long and it was incredible.

Now living in Toronto, Canada - Summer 2012 has had temperatures in the low 30's (86F) and humidity of 90+%

With getting ready for Nationals in a week's time, I've been trying to train at the same time as I race (7-10am) and it's still hot.  In my work-up 10k's, I've been noticing my heart rate increasing and my speed decreasing, yet my perceived effort isn't too different.  Thus began the research.

Livestrong.com explains that perspiration is the body's first attempt at self temperature regulation, however, when my HR is in the 190's sweating seems to do very little other than magnify the sun's rays and cook my white skin.  The next step is for your circulatory system to get involved and your blood vessels start to dilate, lowering the pressure in your veins helping lower the temperature.  I'm not sure how long this works for, or at what temperatures, but I need more.

Super Tech Solution:
CoreControl http://www.avacore.com/applications/athletic
Basically it's a machine you put your hand in that helps cool your blood before it returns to your core, thus lowering your body temperature and heart rate.  It's a little more technical than that, you'll have to check their website if you really care.  The $3k price tag scared me off.  While it might work for baseball and footballers, but I haven't seen too many on the sidelines.  And it definitely won't work for the run, which is where my heart rate skyrockets. So for $3k in "techie" dollars, I'll take a serious look at an altitude tent :p

Rocket Science Sports: 20BPM Race suit seems to be a novel idea.  Claims to reflect 50% of radiant heat and help lower your heart rate 20 bpm - via vibration and temperature control. And at 1/10 the cost of CoreControl... and is functional in a racing environment... it just might work, for next year.  AND these guys appear to have Sweat Science, not just gimmicks on their side.

- Proprietary Reflective Fabric reflects sunlight and radiant heat up to 50% more than dark-colored garments. It also shields UV rays with SPF50.  This statement makes me wonder if 'any' white suit will have a similar effect?

- First company to design a race suit with vortex technology. Vortex generators reduce drag in water by 6%.  That's cool -  I'll keep that in mind if I add TRI to my resume.

 - Dimpled SCS coated leg panels for improved aero/hydrodynamics.  In following this years TdF, I didn't hear Bradley Wiggins suit being dimpled, or aero helmets being dimpled yet for that matter... However Nike dimpled a suit for Usanian Bolt this year, so we'll see!

Update: I like the RocketScience UK site better; more pics and graphs on success of suit.



While these are all great; this blog is about SuperGo Sam Riding AGAIN - meaning there's not the biggest budget in the world to work with.

Gel flasks full of ice (water / sports drink) $3 each
Good for when you want to get something cold in you (with a bit of electrolytes).
Maybe this is the poor mans version of the CoreControl.  So far, I've done 3 runs with 2 of them now, and I've found my HR about 10 beats lower.  Maybe I'm more concentrated, drinking cooler liquids... but it feels like it works.  Not sure if I'm quite ready to use this in a race yet, but it's SO hot, I feel it might make it's debut next weekend.
On average I would say these ice packs last about 20 minutes.  Now in a Duathlon, you have a 10k run, so for me, that's almost double 20 mins.  Empty flasks can be consumed and dumped in the pockets, or a disposable option could be to use plastic baggies full of ice and toss them when they're melted.

HAIR CUT
Will help reduce weight AND help more heat escape.
(not yet tested, will try tomorrow)  Even if it's a mental edge, I'll take it!

Coolest Racing Uniform Possible:
Well, blue is the best I have so that's what we're going with.  In future maybe I'll shop for a white one to save myself a few degrees of heat.

Ice in Race Beverage:
There's usually about 2 hours from the time I leave my hotel to the time the race starts, so I cram in as much frozen liquid as possible.  (It all usually melts by the time I get on the bike, but it's still cooler than if it started at room temp)