Kronos Triathlon Club

Fw: Winning Edge Seminar - Mental Skills

2012-01-10T20:56:00.001-07:00

Chewy on crackberry
http://chewyland.wordpress.com

-----Original Message-----
From: Reid Bilben <rbilben@mtroyal.ca>
Date: Tue, 10 Jan 2012 11:16:36
Subject: Winning Edge Seminar - Mental Skills

The Alberta Sport Development Centre - Calgary Region will be hosting a
Winning Edge Seminar on Mental Skills & Assessments. This session is FREE
to attend for all athletes, coaches, parents, administrators and officials.

(Embedded image moved to file: pic01539.gif)

(See attached file: WES (Mental) - Jan. 2012.pdf)

_______________________
Reid Bilben
Alberta Sport Development Centre - Calgary & Region

Mount Royal University
4825 Mount Royal Gate SW
Calgary, Alberta T3E 6K6

Phone:403-440-8668
Cell: 403-700-6574
Fax: 403-440-6744
Email: rbilben@mtroyal.ca

The main focus of the ASDC network is to coordinate and enhance services
available to Alberta's emerging athletes and coaches. These regional
centres provide services to athletes and coaches residing in rural and
urban areas allowing athletes to develop and train at a high level without
leaving home.

Triathlon Mixed Relay accepted into Commonwealth Games programme

2011-11-11T12:28:00.001-07:00

The International Triathlon Union (ITU) is delighted to announce that
the Triathlon Mixed Relay has been officially included on the
Commonwealth Games programme starting in 2018, continuing its
phenomenal growth. Today in St. Kitts & Nevis, the 70 member
Commonwealth Games Associations present voted
unanimously in favour of including the Mixed Relay event at the
Commonwealth Games Federation General Assembly. The discipline may
also be considered by the Organising Committee for the Glasgow 2014
Games.

ITU had lobbied for inclusion of Triathlon Mixed Relay in its goal to
expand the hugely popular and innovative format of the sport. Today's
inclusion into the Commonwealth Games is seen as a great boost for the
development of the sport across the 71 Commonwealth nations around the
globe. Earlier this year, the format was also accepted onto the
programme of the 2014 Incheon Asian Games.

http://www.triathlon.org/news/article/triathlon_mixed_relay_accepted_into_commonwealth_games_programme/

Fwd: Winning Edge Seminar - Sport After High School

2011-11-09T17:54:00.001-07:00

The ASDC - Calgary Region will host a Winning Edge Seminar on SPORT AFTER
HIGH SCHOOL for all emerging athletes, coaches, parents and sport
administrators. Registration is FREE for this seminar, however please
respond to calgaryregion@asdc.ca with your name, sport and gender if you
plan to attend.

(Embedded image moved to file: pic26418.gif)

(See attached file: WES (Sport After HS) - Nov. 2011.pdf)

Alberta Sport Development Centre - Calgary & Region
Mount Royal University
4825 Mount Royal Gate SW
Calgary, Alberta T3E 6K6

Phone:403-440-8668
Fax: 403-440-6744
Email: asdc@mtroyal.ca

The main focus of the ASDC network is to coordinate and enhance services
available to Alberta's emerging athletes and coaches. These regional
centres provide services to athletes and coaches residing in rural and
urban areas allowing athletes to develop and train at a high level without
leaving home.

--
MChui
http://chewyland.wordpress.com

New World Record!!!

2011-09-26T18:11:00.001-06:00

BERLIN — Not content to cover 26.2 miles in a neat loop, Patrick Makau of Kenya turned the Berlin Marathon into his own personal conga line Sunday while setting a world record of 2 hours 3 minutes 38 seconds. Read more: http://www.nytimes.com/2011/09/26/sports/patrick-makau-sets-world-record-in-berlin.html

Kronos TOS & Evening swims are FULL

2011-09-26T10:06:00.000-06:00

Please contact info@trikronos.com with your questions.
Chewy on crackberry
http://chewyland.wordpress.com

The Most Amazing Race!!!

2011-09-09T16:51:00.001-06:00

Update from Kim!

I couldn't get through to the internet last night so have been awake since 3:30 waiting to email. What a race!!!!

It was an amazing event. I turned 53 on September 2nd and my number was 53. The paratriathletes were lined up on our numbers, we dropped into the water and the horn blew to start. It was a washing machine, but I was able to keep my pace. I came out of the water in 10 minutes came to transitions and found that both Canadian girls had come out ahead of me. There is a new Les Autre athlete with MS from the Toronto area. She is about 25 years younger, then there was Beth Price a friend from the USA who has MS and is 15 years younger. Lorene Hatelt is the Canadian who got gold in Budapest last year.

I came out of transitions ahead of Lorene and she caught up to me on a big hill. I stayed with her for about 8 km and then she took off. I thought she was really far ahead and so on my second 10 km bike loop I cheered and laugh with the Chinese spectators. I just had fun, but still tried so I could have a respectable finish. When I came in from the bike I found out Lorene was only 1 minute ahead. I got onto the run course and slowly reeled Lorene in. There was a small crowd at the race, but many of Team Canada members, family and friends cheered me on. I knew I had trained hard this year with some amazing coaches at Kronos and I got the strength to run hard. I passed Lorene with 2 laps to go and was able to beat her by several minutes. Jennifer from Canada first, Beth second and I took the bronze.I was soooooo happy! What a race!!!!! I have 2 gold, 2 silver and so was happy to compete in my 5th and final world Championship race and get that bronze to complete the set.

After the awards we made our way back to our hotel and then to another one to meet the Partriathlon team fro dinner. With a full belly, a happy heart I went to sleep with a smile on my face and woke up smiling. I'm just happy and so very grateful for the sponsorships, the support, the love and great coaching, awesome physiotherapist, patience from my kids, Tim and my family and friends. I couldn't have done it without you all.

Kronos Programmes is now Open to Public - 2011-12 Season

2011-09-03T10:49:00.001-06:00

Info Night on Monday September 12th

We will have an info session where you can meet our coaching staff and ask questions about our programmes. It will be held at at Mt Royal Recreation (Mt Royal University, Room U161):

7:00 – 8:00 PM: Kids & Teen programs
8:00 – 9:00 PM: U23 & Adult programs

Registration

Registration is now open to current members and participants in the 2011 Calgary Kids of Steel event who will have priority until August 31st.

For new members, registration will begin on September 1st on a first come, first serve basis.

Registration Process

Please complete the registration form & e-mail it to: info@trikronos.com with a copy to coach@trikronos.com. Also mail your cheque payable to the Kronos Triathlon Club, 25 Lewis Mackenzie Place SW, Calgary, AB, T3E 7R4.

Cheques should be dated October 1st for the full amount of the first session or with the option of paying 50% of the amount on October 1st, 2011 and 50% + $10 admin fee on January 1st, 2012 (i.e. For the teen program: $550 on October 1st and $560 on January 1st).

Should you have any questions for the coaching staff, please e-mail coach@trikronos.com. For administrative questions, please e-mail info@trikronos.com. Please note that coaching staff will be at the Kelowna Triathlon, feel free to speak with any of the Krons members there. We will do our best to respond in a timely manner. Thanks!

The Kronos Triathlon Clu

Calgary 70.3 Race Report - By: Connie Maley

2011-08-25T19:34:00.001-06:00

Last year my training consisted of bootcamp and enough swimming to survive the open water swim. I was able to reach my goal of finishing Calgary 70.3 in 7:41. By the end of the race I was feeling so horrible that I just wanted it to end. The finish line meant it was finally done and unfortunately that feeling over shadowed my accomplishment. To top it off by the time I finished the only finisher T-shirts left were 2 sizes too big!! Part of me never wanted to do another triathlon, but I thought I should try it again and actually train for the race. That's where Kronos came into the picture. My goal this year was to take 45 minutes to an hour off my time and to feel good at the end of the race. By joining Kronos I had gained so much from the coaching staff and the personal experiences of the club members that I knew on race day my goal was attainable. I had an overall race plan including specific goals for each part of the race. For the swim: I wanted to go non-stop for the 1.9 km. I planned to start nice and relaxed until the first turn and then settle into my swim. For the bike: Bart had pointed out that I rest and take a drink at the top of the hills when I should be picking up speed and using the downhill to recover. This became my focus for every hill along with keeping my cadence over 90rpm. For the run: I planned to start out easy, only walk at the aide stations and up the big hills. After that if there's anything left in the tank I'll use it! The weather forecast for the race was amazing - clear sunny day high of 29C! It was absolutely beautiful as the sun was rising, the temperature was good and I was able to relax and focus on my race plan. This gave me the confidence to swim my race without the negative self talk. On the second half of the swim I found myself drafting another swimmer. That is so unlike me!! The bike was just as enjoyable with clear blue sky, a gentle breeze and beautiful scenery along the course. I knew this was my strongest event and if I stuck to the plan I would shave a lot of time of last year's race. Every hill I rolled over the top and gain speed on the downhill. I maintained the aero position as much as possible and kept my cadence up. When I arrived at T2 I realized that I shaved 38 minutes off last year's time! Now for the run.....Mentally it was the most challenging out of the three. I knew the plan, but at the 1 km mark I wasn't so sure I could run the whole distance. The "I can't..." syndrome was starting to creep its way into my race! I knew if I allowed it to start I wouldn't be able to stop it. Instead I though of this quote I had found a little while ago: "Think Easy, Light, Smooth, and Fast. You start with easy, because if that's all you get, that's not so bad. Then work on light. Make it effortless, like you don't give a shit how high the hill is or how far you've got to go. When you've practiced that so long that you forget you're practicing, you work on making it smooooooth. You won't have to worry about the last one – you get those three, and you'll be fast."

So I started with easy, my pace felt slow but it was a bit faster than I thought. After 4 km's I worked on light....and that's as far as I got! Every time my mind wandered or I had a negative thought I would go back to thinking "Easy and Light". Then I couldn't help but smile knowing I was going to kick ass on last year's time!! With 3 km's to go I was really struggling to keep it going, but why stop now? 2 km's left felt a bit worse and then I saw Bart coming towards me on his bike. He was a welcomed distraction!! We chatted all the way to the Powerbar sign where Bart wasn't allowed to enter, and right then a lady passed me. Bart turned to me and said "If there's anything left in the tank, now's the time!". He was right, I couldn't go all this way and let someone pass me in the last 50 meters!!! I found that little bit of pride that let me sprint right past her to the finish line with the biggest smile on my face!!! I had so much to smile for when I crossed the finish line. Not only were my friends and family there to cheer me on, but they got to see me finish my best race! I beat last year's time by 73 minutes! I had PB times in all 3 events and I felt absolutely fantastic at the finish line. Now that is what Triathlon's are all about!

Alberta Triathlon Association Looking for Officials

2011-06-30T12:29:00.001-06:00

Dear ATA Members,

We are currently looking for volunteers willing to help out as level 1 official for the upcoming Edmonton World Cup event on July 10th, 2011. Please email us at spaiano@triathlon.ab.ca as we will be holding a quick 2 hour training seminar on Monday, July 4th at the Percy Page Centre located at 11759 Groat RD at 7:00pm on the third floor of the building. After participating in the course, you will meet with Triathlon Canada's Technical Director, David Markham and the event's Technical Director, Brian Costello on Friday for a quick briefing and you'll be all set to go. More details will be given at the workshop on Monday.

The event cannot run without the help of dedicated volunteers and this is an opportunity to learn more about the sport and be up close and personal with the people working within triathlon day in and day out.

Stephen Paiano

Executive Director
Alberta Triathlon

Pushing the body to the limit...AMAZING!

2011-06-02T10:01:00.001-06:00

http://www.youtube.com/watch?v=0BaDYnpTA2Y&feature=youtu.be

Tim Don's Training Video

2011-06-02T08:27:00.000-06:00

http://www.youtube.com/watch?v=0BaDYnpTA2Y&feature=youtu.be

From Dave Pexman
Chewy on crackberry
http://chewyland.wordpress.com

May Newsletter

2011-05-10T20:33:00.001-06:00

https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=1fV0Vhtx2uQpVvwUQv_f1JjiM5GyT_sj7MrN12Ex4iC1b0EWHVoSPtUMUrRIa&hl=en

Why Pro Athletes Sleep 12 Hours A Day

2011-04-28T12:05:00.000-06:00

If you thought your lazy, sullen teenager slept a lot, they've got
nothing on your typical pro athlete, who routinely gets between 10-12
hours a night. Compare that to the average of 6.44 hours, and you've
got to wonder why guys like Steve Nash or Roger Federer aren't
endorsing a high-performance line of blankies instead of shoes.

http://www.fastcodesign.com/1663723/infographic-of-the-day-why-pro-athletes-sleep-12-hours-a-day

Calgary Art Show features Kronos athletes

2011-03-22T09:33:00.001-06:00

What are you doing April 2? Instead of the normal pre race ritual of lighting your running shoes on fire a la Jimi Hendrix, how about a great evening of art! Hooray!Kronos's own John Lowry, the dude and mastermind behind The Art Project Online, has joined forces with Endeavor Arts for a Gallery show for the month of April. The opening night is April 2 and will feature the flexisonic djs, cash bar, and AMAZING art from Tania Clarke, Patrick Walsh, Nathan Veldhoen, Helen Bond, Gloria Blatt, Michael Eubank, and myself, Tegan Owens.I am really excited to be participating in this show and I'm looking forward to showing some of my work alongside so many other fabulous artists at such an exceptional venue. Everyone should head down to Endeavor Arts Gallery during the month of April and check out the show. Better yet, you should come to the opening on Saturday, April 2, for a great night of art and tunes!Take a looksie at the attached poster or talk to John or myself for more deets.John and I hope to see you all there! Yay!--T
...on crackberry

Fwd: Great Bike Training Video

2011-03-14T17:35:00.001-06:00

Hello,

I m going to try and implement a new version of bike training in the next few spin sessions.

Let me know what you all think?

http://www.youtube.com/watch?v=TqqxghmEDyI

Bart

Support Calgary's "Ride the Road" tour

2011-03-14T16:21:00.001-06:00

The 'Ride the Road' tour takes place on June 5, 2011, and is a 25 km on-street, closed-road bicycle ride is not only family fun but highlights the serious issue of the need for designated commuter cycling infrastructure. Calgary Police Services will again provide a rolling closure to give participants the experience of cycling in Amsterdam or Copenhagen. A small registration fee offsets costs and was set based on prices of other sport/recreational events in Calgary and comparable cycling tours in other North American cities. Visit the website for more details

http://morepeoplecycling.ca/ridetheroads.html

Champions auction items for Christchurch Relief

2011-03-14T13:21:00.001-06:00

Auctions include:
- Chrissie Wellington's Record Breaking Shoes from Ironman Arizona
- Craig Alexander's race suit along with a #1 Race number (bike) from the 2010 World Championships
- Bevan Docherty's Jacket from the Melbourne Commonwealth Games and a Beijing Olympics singlet
- NZ champion women's package
- Sam Warriner's Helmet Rudy Project Helmet from Ironman NZ last weekend
- Andrea Hewitt's ITU race kit
- Gina Crawford's race kit from her win at Ironman Wisconsin
- Yvonne Van Vlerkin's: White Skinfit-Tri Suit, Rudy Project
- Wingspan TT-Helmet, Rudy Project Noyz Racing Pro
- Rachel Joyce's - Abu Dhabi bike kit

Entries into:
- Every Challenge Series Race around the World (12 races in total)
- Hood to Coast Relay - 30th Anniversary!
- Vineman 70.3
- Monster Middle Distance Triathlon, Ely

IM Talk Packages
- IM Talk Bike Jersey
- Blue Seventy Axis Wetsuit
- Newton Shoes thanks DCM Sport
- Coffee's of Hawaii prize pack
- DVD Documentary "Going Long, Going Hard"
- Salt Stick or Xlab or O2 Creations

Any businesses or champion athletes who would like to support Christchurch can contact John Newsom via IM Talk and a second round of auctions may take place.

A special thanks to all the business and individuals that have offered items for these auctions. Your generosity is truly appreciated in this difficult time.

For more details contact John Newsom:
imtalkorders@gmail.com
Tel +64-3-9817508
Mobile +64-21399774

http://www.triathlon.org/news/article/champions_auction_items_for_christchurch_relief/

Canadian Protesting against...

2011-03-02T23:12:00.000-07:00

...on crackberry

March Newsletter and Uniform vote

2011-03-01T18:20:00.001-07:00

Style A

Style B

Style C

Style D

Calgary Kids of Steel Race Info - Sunday June 5, 2011

2011-02-23T20:33:00.000-07:00

Hello everyone

Please find below & attached the information on the Calgary Kids of Steel Race for 2011.

New in 2011 – 5 & Under Age Group
A new category has been added for the wee little ones with reduced distances. This age group will also benefit from additional parental and volunteer support.

New in 2011 – T-Shirt Design Contest
The Calgary Kids of Steel is looking for budding artists to design a new shirt for the Calgary Kids of Steel. In cooperation with our new sponsor, GRoWshirts, a t-shirt company producing artist tees 4 kids, by kids (www.growshirts.com), we are looking for one of the participants to design a new triathlon shirt. T-shirt designs must be submitted by April 1st to info@growshirts.com. Designs should incorporate the three sports: swimming, cycling and running on the front of the shirt as the back of the shirt and sleeves will be reserved for sponsors. The words: The Kronos Triathlon Club presents the Calgary Kids of Steel should also be on the front of the shirt. We look forward to seeing some fun and original designs that all participants will be proudly wearing. The winning t-shirt design will also be presented with a special prize at the awards ceremony.

Registration Process
In order to register, each athlete must have a current (as of January 1, 2011) ATA membership. Please go to the Membership Centre at www.triathlon.ab.ca.

Once you have received your member confirmation by e-mail, go to the following link to register for the Calgary Kids of Steel race: https://eventsonline.ca/events/calgary_kos/

Upcoming KOS Camps
Sunday March 20, 2011
Sunday April 17, 2011

Kronos Winter 2011 Newsletter

2011-02-06T10:17:00.000-07:00

Kronos Newsletter

2011-02-03T20:49:00.001-07:00

Thoughts on Freestyle Technique by Gary Hall Sr. (Olympian)

2011-02-01T11:32:00.001-07:00

Your Best Freestyle Technique new

Written by: Gary Hall, Sr.
Added: Sun Jan 30 2011

In life there are lumpers and splitters. Lumpers like to simplify everything, perhaps to a fault, while splitters like to differentiate everything down to the finest detail, perhaps to an obsession. Neither is necessarily right or wrong, but for the moment, to describe the act of performing freestyle, where admittedly, everyone appears to have a different stroke, I am going to be a lumper.

Mike Bottom, Head men's swim coach at University of Michigan and former Head coach at The Race Club, was the first to describe three unique styles of freestyle; shoulder-driven, hip-driven and body-driven (DVD available at www.theraceclub.com). In body-driven freestyle, Mike associates this style with a straight-arm recovery, rotating the hips and shoulders more in unison. Seldom do we see endurance swimmers using a straight-arm recovery, so rather than split that into it's own category, let's focus on the other two.

First, let's ignore the fact that there are two different ways of kicking, 6 beat (using 3 kicks per arm stroke) or 2 beat (one kick per arm stroke). Some swimmers combine these and use a 6 beat on one cycle, followed by a 2 beat on the next cycle. Although either kick can be used with either shoulder-driven or hip-driven technique, there are good reasons to use one or the other that I will explain.

Hip-driven freestyle, utilized by Ian Thorpe, Grant Hackett, Eric Vendt, Larsen Jensen, Kaitlin Sandeno, Libby Trickett (Lenton), is a slower-stroke-rate freestyle (typically 60 to 70 strokes per minute). The hand holds in front after the entry, before initiating the propulsive motion backward. The biggest advantage of the hip-driven technique is that the slower time of the arm pull cycle enables the swimmer to get a bigger hip turn, thereby generating a greater counter force to pull against. The result is a longer distance per stroke. Even though this technique can generate greater power per arm stroke, in order to be fast, one must couple it with a six beat kick….and hopefully a strong six beat kick.

Shoulder-driven freestyle, utilized by Peter Van den Hoogenband, Federica Pellegrini, Janet Evans, Nathan Adrian, Ryan Cochrane, Dave Davies is a faster-stroke-rate freestyle (typically 80 to 110 strokes per minute). It is characterized by a quicker catch of the entry hand and a quicker release, creating more arm strokes but with less time to rotate the hips. Therefore, not as much power is generated from each arm pull, but since there are so many more of them, the frequency can make up the difference. Usually the shoulder rotates more than the hips with this technique, thus the name. One can use either a six-beat or two-beat kick with endurance shoulder-driven freestyle. In sprinting, which is virtually all done with shoulder-driven technique, only a six-beat kick should be utilized.

There are increasing numbers of swimmers, particularly for middle distance swims (100, 200 and 400 meters) who draw on the advantages of both techniques and opt for a hybrid freestyle, using one arm with shoulder-driven technique and the other with hip- driven technique (Lochte, Phelps, Lezak, Biedermann, for example). Some refer to this technique as the gallop for the asymmetrical appearance from above. It also depends on good strong legs and requires breathing every cycle to the same side. But it can be used in open water if the legs are strong enough.

So which technique is right for you? Chances are, unless you grew up in a swimming pool and in spite of how strong your legs might be, you are not a good kicker. If that is the case, then using a hip-driven technique might feel very relaxing and smooth to you, but it is nothing more than a Sunday stroll in the pool. You really have three choices. You can continue to swim slow using this technique. You can develop a strong kick, which may take years of work and improved ankle flexibility. Or you can develop a shoulder-driven freestyle technique. The third choice may not be the easiest, but if you want to get faster, it may be the best.

Turning your arms over at 80 to 100 or more strokes per minute requires a different level of fitness, but it can be done. In fact, most of the world's fastest endurance women swimmers use this technique and probably half of the men do, as well. You simply need to start training at a higher stroke rate to reach this level of fitness. One of the best tools out there for this is the Tempo trainer by Finis, which is a little metronome that fits under your cap. When training, you will need to set the frequency of the beep according to how long your sets are, but slowly and steadily you will build up to where you can sustain the same high stroke rate for a mile or longer in practice.

For most triathletes, I recommend this higher-stroke rate technique, with either a 2-beat kick or a soft 6-beat kick. You may be losing some speed and propulsion from saving your legs like this, but the high stroke rate should get you out of the water the same or faster than the hip-driven technique. Either way, you should more than make up for it with a better bike and run. Does this mean you shouldn't worry about training your legs in the pool? Not at all. Don't forget you still need lift and counter-force from your legs to help you swim faster. We will talk about the four functions of the legs next time.

Kronos Triathlon Club - 1st 2011 camp on January 30th

2011-01-28T17:09:00.001-07:00

Chewy on crackberry
http://chewyland.wordpress.com

From: Josie Daub <jdaub@telus.net>

Date: Wed, 19 Jan 2011 21:36:17 -0700

To: Josie Daub<jdaub@telus.net>

Subject: Kronos Triathlon Club - 1st 2011 camp on January 30th

Hello everyone

Just a reminder as we start off 2011...

Calgary Kids of Steel – Sunday June 5, 2011
Mark your calendars for one of Calgary’s best run kids triathlon’s. Registration will begin in the next few weeks. We will be sure to notify everyone.

Upcoming Kids Camps in 2011
The popular kids camps continue on Sunday afternoons in the new year after a holiday break. Dates are:

January 30 from 2:45 – 5:00 PM
February 13 from 2:45 – 5:00 PM
March 20 from 2:00 – 5:00 PM
April 17 from 2:45 – 5:00 PM

For registration, please complete the attached from & e-mail it to info@trikronos.com. Cheques should be made to Kronos Triathlon Club and mailed to: 25 Lewis MacKenzie Place SW, Calgary, T3E 7R4.

ATA will now be running on a calendar year membership system.

As a member of the Alberta Triathlon Association, not only will you enjoy the numerous benefits membership offers but you will also be supporting the development and improvement of the quality of races, programs, and services for Alberta's multi-sport athletes, as well as helping to cover the cost of disability and accident insurance, administration services and expenses, and transition production.

The cost of a Junior (19 years & under) is only $5 per year. Please ensure you re-new your membership before the end of January.

Kronos Triathlon Club

Rules of Training

2011-01-27T10:06:00.001-07:00

Rules of training
by Campbell Maffett

Do you ever stop to wonder why sports seem so complicated? Do you wonder what changed from when you remember just heading out the door to enjoy the beauty of being fit, outdoors, pumping adrenalin and just going hard?

At times they can seem like the long lost days of the past - the "good old days" - with the freedom to do what you want and still front up on race day and put in a good showing. Crazy to think, but some people are still like that!!!

Sadly, this article is not here to take you back to when things were simpler, but rather to add some more rules to an already cluttered headspace. However, these rules will hopefully help to simplify your training, because the bigger part of training is not so much the physical work you do but the approach and attitude you take to training.

These rules are aimed at giving you a clear approach to training, and make your training and racing most effective. So here goes...

1. CNN (Consistency, No Compromise, No Doubts)
If you train consistency, with no compromise in the things you do during training, then you'll have no doubts about how you'll perform on race day.

2. JFT - sometimes just training is more important than the details of what you do.
JFT = Just F***ing Train. Remember that at the end of the day training is how you improve...and sometimes the specifics are less important than just getting out to train.

3. You can't overtrain, only under recover.
Read that again. Recovery is what allows you to keep on training, and it's during recovery from sessions where you adapt and improve. Plan recovery with the same diligence as you plan training.

4. Plan the work, work the plan.
Have plan for where you're heading and how you're going to achieve your goals. Then work to the plan...and be prepared to update your plan at any time.

5. Train today so you can still train tomorrow – consider a 72hr training window.
If you train so long and/or hard that you're unable to train tomorrow - fail. Consider your training session in the current 24 hr window in the context of what you did in the previous 24 hrs, and what you plan to do in the next 24 hrs - a 72 hr window. Aim for consistency from day-to-day, week-to-week, etc.

6. TUF – Technique Under Fatigue. Practice in all sessions.
The athlete who holds their technique best under fatigue will slow down least, especially when running. Practice technique in every session, whether slow, medium or fast.

7. Specificity is the key to your best performance.
Training to meet the specific demands of your target event is the best way to be prepared for the specific demands of the event.

8. When things are going well, be conservative.
If you're having a great day / week / month of training, don't be tempted to do more and/or harder training. Stick to plan and be consistent. Single training sessions don't make champions - consistency does.

9. Consider metabolic vs. structural conditioning.
If your metabolic fitness (ie, aerobic capacity) exceeds your structural fitness (ie, muscles, bones, tendons, etc) then be careful to only train as hard as the weakest aspect can cope with, so you don't break down.

10. An educated athlete is better prepared.
Learn about your sport, it's history, the events, equipment, training methodologies, other athletes and more. The greater your understanding of the sport and it's intricacies the better your grasp on how YOU can best prepare for and race.

11. Be honest with yourself and have a passion for being your best.
If you're not honest with yourself then you're only fooling yourself. Be honest and humble, and see every session as an opportunity to improve and learn more about yourself and the sport.

12. Do the minimum amount to achieve your goals.
Train with an objective and make sure you get the most effectiveness from each session - the most benefit from the least time/effort.

Finally…
13. There is no answer. Sport is an on-going journey of learning about yourself.
No one has the best answer for you. You are a work in progress and the more you know about yourself the better you'll be able to decide what is best for you. Keep on experiencing and learning.

Winning Edge Seminar - Mental Skills : FOCUS

2011-01-13T13:17:00.001-07:00

The Alberta Sport Development Centre - Calgary Region will be hosting a
Winning Edge Seminar on Mental Skills : FOCUS for all emerging athletes,
coaches, parents and sport administrators.

Reid Bilben
Alberta Sport Development Centre - Calgary & Region

Mount Royal University
4825 Mount Royal Gate SW
Calgary, Alberta T3E 6K6

Phone:403-440-8668
Cell: 403-700-6574
Fax: 403-440-6744
Email: rbilben@mtroyal.ca

The main focus of the ASDC network is to coordinate and enhance services
available to Alberta's emerging athletes and coaches. These regional
centres provide services to athletes and coaches residing in rural and
urban areas allowing athletes to develop and train at a high level without
leaving home.

Paratriathlon accepted into 2016 rio Paralympic Games

2010-12-11T14:58:00.001-07:00

I couldn't contain my excitement and so had to share the new release below. Now, I have to see what I can do to make it to London 2012 for the Exhibition of this sport. Thanks to all of you who Backed the Bid or tried to. It has made all the difference!!!!! Kim

Paratriathlon added to the Rio 2016 Paralympic Games

11/12/10 at 10:11 am

The International Triathlon Union (ITU) is delighted to hear today that Paratriathlon has been accepted into the Paralympic Games and will debut at the Rio 2016 Paralympic Games. The International Paralympic Committee (IPC) made the decision at the IPC Governing Board meeting in Guangzhou, China ahead of the 10th Asian Para Games.

Marisol Casado, ITU President and IOC Member, said:
"ITU is deeply honoured to join the Paralympic Family and have our inspirational paratriathletes compete alongside the remarkable Paralympians from around the world. On behalf of the ITU, I would like to thank IPC President Sir Phil Craven and the Governing Board members.

ITU is deeply honoured to join the Paralympic Family and have our inspirational paratriathletes compete alongside the remarkable Paralympians from around the world

Marisol Casado, ITU President

I am confident Paratriathlon will contribute to the Paralympic Movement and inspire people and youth worldwide. It has been a long road to reach this milestone but we know the real work begins now as we dedicate our efforts to delivering spectacular Paratriathlon competitions in Rio 2016."

ITU has supported the development of Paratriathlon for more than 15 years and has held Paratriathlon World Championships every year since 1995.

Sarah Springman, ITU Vice President and Executive Board Representative to the ITU Paratriathlon Committee said:
"Today's Paralympic Games invitation from the IPC is the culmination of years of dedication and commitment to the development of Paratriathlon. Our long-held ambition has come true. We would like to thank the members of the IPC and everyone who has contributed to the bid, including our paratriathletes and triathletes, our National Federations, passionate supporters and of course our hardworking Paratriathlon Committee led by Grant Darby and our invaluable staff liaison member, Thanos Nikopoulos.

We are committed to working together with the IPC to continue to promote Paratriathlon development from entry to elite level. As a pinnacle of the movement, the Rio 2016 Paralympic Games will become a catalyst to encourage people with disabilities to take up Paratriathlon, and we are absolutely delighted that our charismatic paratriathletes of today, and many more from the future, will be a part of it."

TEST Yourself: Athletes wanted for 2011 team

2010-12-06T13:40:00.001-07:00

SpeedTheory Calgary is looking for serious male and female triathletes to join TEST for the 2011 season.

Ideal TEST athletes must:

have competed in triathlon for at least two years
be serious about continuing with the sport of triathlon

http://www.speedtheory.ca/blog/2010/12/test-yourself/

TriCommitment Spin-a-thon

2010-11-23T22:24:00.001-07:00

http://ih.constantcontact.com/

Kronos member in the news

2010-10-19T22:07:00.001-06:00

Triathlete's amazing perseverance gives meaning to term 'sports hero'

After a debilitating accident with a drunk driver left Kim Wedgerfield
contemplating suicide, she found a purpose by dedicating her life to
the gruelling sport of triathlon

--------------------------------------------------------------------------------
The impact of the collision into the Honda Accord slammed her head
into the steering column with enough force to bend the wheel.

Hit by a drunk driver, injuries to the brain slowed everything on the
right side, forcing her to re-learn virtually everything. Her
children's names. How to make a phone call. How to cut meat. She
couldn't tie her shoelaces.

Well known, well respected, she lost her job as CEO of a Timmins,
Ont., administrative health service specializing in addiction.

She felt lost. Useless. Unsure of her past and afraid of her future.

"I wanted,'' says Kim Wedgerfield, "to die.

"And one day I went out to die. I just . . . couldn't handle it. So I
decided to take my own life. For whatever reason, there wasn't a pulp
truck, there wasn't a logging truck, there wasn't a transport truck to
be found . . . so I just pulled over, started crying and screaming,
'OK, so this isn't what you want.'

"That was 1989.'' For all the solemn, almost mystic, importance we
place upon it, sport, is in actuality a toy-box world in which the
words courage, resilience and fortitude are flung about far too
casually, slotted in far too conveniently.

In Kim Wedgerfield's case, they fit. The lady has overcome so much.

Recently, she snared a silver medal at the ITU World Sprint Triathlon
Championships in Budapest, swimming 750 metres in the Danube using one
arm, biking 20 kilometres pushing with only her left leg and running
the closing 5k with the aid of two canes.

Hers is an almost unbelievable tale of perseverance.

In 2002, more than a decade after that initial crash left her damaged
and despondent, she was diagnosed with Huntington's disease, a
progressive neuro genetic disorder which affects muscle co-ordination
and leads to cognitive decline and dementia. Her father died of the
disease in March.

"Siblings,'' she says, "have died or are dying from it.''

Two years later, while riding her bike, a lady in a car turned left and hit her.

As if that weren't enough, in 2007, a welding truck blew a stop sign
and barrelled into Wedgerfield's van, injuring her spine. She was told
to expect 10 months in hospital, that her days as a disabled athlete
were over. That she might spend the rest of her life confined to a
chair.

To everyone's amazement, in three weeks she had been discharged. Six
weeks after that, she competed in a paratriathlon in Edmonton and
qualified for the world championships in Hamburg, Germany -- sponsored
out of the blue by a good Samaritan, Edmonton accountant Chuck
Amerongen.

"When you're told you've got an illness that's terminal, when you've
been involved in three crashes that have damaged your body and your
brain, you can just sit in a chair and die or you can get up, get
going, and keep active.

"The exercise, the support I get from family, my two kids, and
friends, are what keep me alive.

"I wake each morning, watch the sun rise and thank the Higher Power
Upstairs that I'm still here. If I can inspire, motivate or influence
somebody, even one person, whether they're disabled, sad, have gone
through a trying time, a divorce, a death, that's my goal.

"That's what keeps me trying. Every single day of my life."

She exercises two hours daily, over and above her training schedule
with the Kronos Triathlon Club. Otherwise, she knows the downward
spiral of despair will accelerate and consume her.

"Triathlons, training, the club, the gym, they give me hope and
purpose. Having people cheering, other countries slapping me on the
back, 'Way to go, Canada!' Or, 'Way to go Wedgie!' is such an
incredible feeling."

She can pinpoint the moment following that first, debilitating crash
when she knew that fighting back was the only option.

"I was watching my son play hockey and my adopted daughter was
bouncing on one of the other mom's knees. She looked at me and said,
'I don't want you to adopt me anymore. You can't do anything. I want
her to adopt me.' That hit me right between the eyes. I realized: I
gotta be around for my kids.''

Volunteering at her son's Kids of Steel triathlon training, she
decided to take the swim. "I did it with one arm, came dead last, but
I was hooked.''

Wedgerfield still can't do math, or French. She's a divorced single
mom on a disability pension. But she keeps busy, volunteering at the
food bank, the Crowfoot YMCA, the Calgary Kids of Steel Race, Ironman
organizing committee, with the Huntington's Society. And, of course,
she trains and competes.

"Every time she comes out to practice,'' says Kronos club coach Bart
Ujack, "it's an inspiring moment. Not just the fact that she's doing
these things, just seeing her day in and day out, her 'I'm going to
get better today' attitude, despite all the barriers. She still gets
to practice at 6 in the morning. She still gets to practice at 7:30 at
night. She still trains her butt off. That's pretty inspiring to see,
as her support coach.

"I think she uses this as her Zen place, like, 'this is where I can
release everything, this is my Me place,' where she can come and let
everything out. She can funnel the anger and everything into the
exercise. She gets clarity from it, rather than kicking herself or
getting angry at other people.

"Kim doesn't just compete in triathlon. She lives triathlon. The way
she's immersed herself in the culture, volunteering, being with the
other athletes, is, I think, a big support system for her.''

A favourite race? That's an easy call. The world championships in
Lausanne, Switzerland.

"It was on my 48th birthday, and I won gold for Canada. All the
para-athletes were in the water singing 'happy birthday' to me. During
the run, people from Australia, from Italy, from New Zealand were
slapping me on the back. One guy stopped to hug me. As I reached the
finish line, a fellow from the States was all set to pass me, Vinnie
Monso, but instead he put his arm out and down and let me cross first.
I cried a lot that day.

"For me, that was THE race. I never wanted it to end.''

She's hoping triathlon is accepted this December as an exhibition
sport on the Paralympic calendar for 2012 in London.

"My goal, my dream is to make it to London. I'm 52, and if I don't get
there I'll still be very happy with what I've accomplished. I still
want to see Canada send a team, with representation of young
paratriathletes from Alberta, from Calgary.

"But to be able to go myself and compete, the old lady . . . that
would be the cat's meow."

When asked for one word to describe Kim Wedgerfield, Ujack takes a
moment to consider the limitless options.

"Unstoppable,'' he finally replies. "Statistically speaking, she
shouldn't be here. And she is. Not only is she here, she's getting
better and fitter and stronger. She won't quit, no matter what
obstacles are thrown up at her.

"So, yeah, unstoppable. "That's my word.''

A lovely sentiment. Even if no one is literally unstoppable. The lady
herself understanding the frailty of life and health far better than
most.

"Ninety-nine per cent of the time, I'm OK,'' she says. "I can handle
this. Then there are the bad days, when it all just seems so
overwhelming, when I think: 'This is too scary.' I get frightened
about where the Huntington's is leading. How my body is feeling.

"But I just gather myself, and say 'OK, suck it up princess. Let's get
going.' And I do. I have no choice.

"Because I've got a lot of life left to live. Because I'm not ready to
die yet.''

Long Term Athlete Development Framework presentation

2010-09-22T14:55:00.001-06:00

Long Term Athlete Development Framework.

LTAD is a 7-stage Canadian model - training, competition and recovery
program based on develop-mental age (the maturation level of an
athlete) rather than chronological age. It is athlete centered,
coachdriven and administration, sport science and sponsor supported.

Athletes who progress through LTAD experience training and competition
in programs that consider their biological and training ages in
creating periodized plans sepcific to their development needs. The
LTAD framework is supplemented with additional information for
athletes with a disability.

Presented by: Deanna Delisle of the Canadian Sport Centre Calgary.

DATE: Wednesday, September 29th
7:00 pm - 9:00 pm

LOCATION: Y224
Mount Royal University

Registration is open to all athletes, coaches, parents, officials,
students and sport administrators. Please register by email at:
calgaryregion@asdc.ca

Alberta Half Ironman distances race registrations are up...

2010-09-15T00:12:00.001-06:00

June 19th - Chinook Half Ironman
http://chinookhalf.com/registration/chinook-119-1-distance/

July 3rd - Great White North
http://www.eventsonline.ca/events/gwn/

July 24th - Sylvan Lake Half
http://www.outbackevents.ca/Sylvan%20Lake%20Tri/index.htm

July 31st - Calgary 70.3
http://www.ironmancalgary.com/entry.htm

Paula Findlay 5th at world triathlon | Sympatico.ca Sports

2010-09-12T14:10:00.001-06:00

Paula Findlay 5th at world triathlon

Canadian Paula Findlay finished fifth at the triathlon world championship in Budapest, Hungary, on Sunday. The 21-year-old finished the race in a time of one hour 51 minutes 30 seconds.

The race included a 1,500-metre swim, 40-kilometre bike circuit and 10-kilometre run. Australia's Emma Snowsill finished first in 1:49:43.

"I wanted the podium so bad today," said Findlay, "but if someone told me last year I would be fifth at the Grand Final, I would never have believed them."

The Edmonton native finished the swim back behind the leaders in the third group, but on her bike Findlay powered her way back into the race, setting herself up nicely for the running stage.

Findlay told CBC Sports on Friday that she needed a strong showing in the bike portion of Sunday's race to keep herself in contention.

"I need to have a good swim and get into the front pack on the bike," said the pre-med student at the University of Alberta. "[The course] is pretty touch and go bike-wise, and a little bit confusing with two transition zones, which is not usual for these big races."

After the race, the International Triathlon Union named her the circuit's runner of the year.

"I gave it everything I had," Findlay said, "and when I wasn't able to drop them, I knew I didn't have anything left for the sprint.

"These are the fastest girls in the world and I respect them so much, but I wanted to be on that podium. It was a tough day, but I have to be happy with my season."

Going into Sunday's big race, Findlay had two International Triathlon Union victories. Her first win was in late July in London on the 2012 Olympic course, and thee weeks later she triumphed in Kitzbuehel, Austria.

In August, Findlay polished her position as Triathlon Canada's poster child with a victory at the national championship.

Findlay finishes the season fifth overall in the world standings with 3,016 points. Emma Moffatt from Australia, who finished second on Sunday, is first with 3,806 points.

With files from The Canadian Press

http://sports.sympatico.cbc.ca/news/paula_findlay_5th_at_world_triathlon/ecda7eb7

Kronos 2010 - 11 Program Information

2010-09-12T14:00:00.001-06:00

New this year

We have teamed up with Cascade Swimming to offer a Kids of Steel program based on long term athlete development
We have created a run club that will train with the triathlon club once a week

Info Night on Monday Sept. 13th, 2010

We will have an info session where you can meet our coaching staff and ask questions at Mt Royal Recreation (Mt Royal University, Room U161:

7:00 PM: Kids & Teen programs
8:00 PM: U23 & Adult programs

Registration

Registration is now open to current members who will have priority until August 31st.

For new programs: KOS and Run Club, registration is now open to all.

For new members in the TOS, U23 & Adult programs, registration will begin on September 1st.

Registration Process

Please complete the registration form & e-mail it to: info@trikronos.com. Also mail your cheque payable to the Kronos Triathlon Club, 25 Lewis Mackenzie Place SW, Calgary, AB, T3E 7R4.

For the Run Club:
Cheques should be dated October 1st, 2010 for the full amount: $200.

For the Triathlon Programs:
Cheques should be dated October 1st for the full amount of the first session or with the ooption of paying 50% of the amount on October 1st, 2010 and 50% + $10 admin fee on January 1st, 2011 (i.e. For adult program: $600 on October 1st and $610 on January 1st).
Link to brochure and Registration form:
https://docs.google.com/document/pub?id=1tERHrUQA1-kFWVwBIqSlM_2_y4JxNq6nc85ZU43XRAc

https://docs.google.com/document/pub?id=1VdDsw0j2TjmkkOgyYbsq4CnMMilTKCSDnm68nFbVkds

Coaching Team Changes Announcement

2010-09-10T19:50:00.002-06:00

Two new changes have been made to the Kronos' coaching team. Sandra has informed the board with her departure as the Coaching and Athlete Development Director. Bart will continue on with his role as the team's Head Coach and taking on the periodization planning for all programs (more details to come).

Sandra was hired as a mentor for the coaching team to provide and identify development opportunities ranging from skill development, mental training, periodization planning, camp, and incorporating the Long-Term development plan into workouts. During her tenure with Kronos, she was also in charge of designing the overall periodization plan for all the programs offered by Kronos. Along with the rest of the coaching team, numerous Kronos' athletes succeed in their triathlon, duathlon, and IM 70.3, World Championship and Ironman Canada goals. The club also saw numerous top age-group finishes under Sandra`s program.

Sandra's in-depth knowledge and experience in triathlon, distance running, competitive cycling, and sport psychology and history of working with development athletes were definite assets for us. She was the key architect behind the construct of our KOS, TOS, and U23 development programs currently offered by Kronos. With the growth in youth and teen participation numbers in triathlon across Alberta, the programs initiated by Sandra will set Kronos in a unique position.

Though Sandra is parting ways with Kronos now, the board, alumnus, and athletes look forward to work with her in different opportunities in the future. We simply wish Sandra the best in her adventures.

My Ironman Journey – Tonia Appelt

2010-09-06T22:17:00.004-06:00

“Congratulations! You now have 364 days to train for Ironman!” That’s what the guy told me as he swiped my credit card, passed me a confirmation letter, and sent me on my way.

I can’t believe a year has passed since I came to Penticton to watch the Ironman, and volunteer. Feeling the nervous energy as I walked through the Ironman Village, the electric buzz of the atmosphere along Lakeshore drive, and being inspired by all the faces and stories of people taking on the incredible challenge of Ironman. Last year, on race day we watched the swim start, with 2600? swim capped bodies standing on the beach as O Canada played in the background. And then the chaos! As bodies ran, and jumped and splashed and fought for every last space of open water around them. It looked frantic! It was an amazing spectacle, and slowly they spread out, and got smaller into the distance, caps bobbing up and down in Lake Okanagan. Then returning and dashing out for the bike! We watched the bikes disappear along Main Street, and hours later the bikes came back, and the runners left and a few more hours later, they made the final stretch! I was a “catcher” at the finish line, and got to look after and talk with them immediately after they crossed! What really struck me was that there were so many normal people out there doing it. Not just super athletes, but people from every background, and body type, doing it for so many different reasons….a bucket list, a lifelong dream, as a dedication to a cause or a person, just so many inspirations.

When I signed up for Ironman, it was probably foolish. I had only had done 2 triathlons – a sprint, and an Olympic. I had never ridden a road bike, or cycled more than 40 km. Something about this race just got into my head, and into my blood when I was watching those people live out their dreams. The day I signed up, we drove around to the vineyards after. I bought a bottle of wine from Misson Hill winery and put a ribbon on it, and a card that said “to be opened after completing Ironman”. It has sat on my bookcase all year as a reminder to me.

I looked around at a lot of tri groups last summer, and joining Kronos was the best fit! Amazing coaches (thanks Bart, Sandra, Marcelo and Ashley- I learned SO much!), an excellent structure, and some of the greatest people to train with. Having that core group of people really helps you to keep going, to wake up early, to stay up and drive to late winter practices, to just keep focused and stay sane! Thanks to every one of them!!! Kronos really prepares you for the race. Your body feels ready. You just need to keep reminding your head of that!

Fast forward to Race Day – August 29th, 2010! This year was a high of 21, and the bike had rain, hail and wind! At one point, the temperature dropped from 18 to 10 degrees in minutes. I woke up before 4am, and ate breakfast, got ready. Mental note- “Remember to enjoy this day”. My family drove me to the race start and dropped me off to get a spot. I immediately spotted a kronos jacket- Jen Walker (who did Ironman last year). She gave me a hug and “good luck”, and I went off to get my race numbers put on. You could totally feel the energy, all those nervous people, 900 first timers, just trying to keep focused, keep calm, and get to the start line. After dropping off special needs bags, I got in line for the porta potties. You wouldn’t think this would be a major event, but apparently it is. I was in line at 6am, and the race start is at 7. I was in a panick at 655 when I finally made it to the front of the line. I was literally entering the water, doing up my suit as they played O Canada, just in time for a quick dip, and then the start!

I had been extremely nervous about the swim. I hurt my shoulder about 3 weeks earlier and had only gotten to swim 2 times in the weeks preceding the race. Jen Walker, Debbie Mclean, and Emilie Langevin had all done Ironman the year before( and done awesome), and given me some great tips from their experience, and lots of inspiration-(thanks girls!!!). I had a calm, steady swim and didn’t panick like I thought I might. At the turn of the first houseboat, I got smoked in the face with an elbow, and split my lip. I stopped thinking about my shoulder the rest of the swim. A good distraction? I felt great getting out of the water, not nauseous like I had been every outdoor swim before. I got a huge rash on my neck from putting on my wetsuit in a panick, but I didn’t notice until the day’s end. It was 1 hr 10min on the clock!

The bike was the biggest challenge for me all year. The final month (when it was too late to throw it into the river), it broke down on me several times (thanks Johnny and Bart for the fixes). Flat tires I learned, but busted cables, and broken chains…..every long ride was a huge learning experience, a mini mental meltdown, and sometimes very lonely. On race day, my bike held together. I had a pretty good speed on the first 60 km. I know it's a little downhill, but the same stretch had taken me and Erin 3 hours in May (thanks Peter for riding with us that day). Race day, I did it in 2 hrs. That felt great for me. It was around that time, my stomach issues started. One of those little things. Part nutrition? part nerves? But anyways, long story short, I had 7 "breaks" that day. Richter’s Pass wasn't as bad as I thought. Neither were the infamous "Rollers". It was the "out and back" that plays tricks with your mind. Feels like a cruel joke to do that extra 20 km at that point. Yellow lake was tough, probably mostly because of where it was in the course...near the 140km. There are so many people there though, cheering you on and up the hill. And then you are at the top, and it’s such a great feeling to know, that you are going mostly downhill from there to the transition! Coming into Penticton, the big crowds line the streets again. There is so much power and energy from the spectators! My bike was 6hr 58 min.

Transitions were good. Another helpful volunteer. Another dry pair of socks, and a hat. I was just so incredibly happy to be done the bike. Knowing it was just the run left, and there was nothing to break down but my body, was a relief for me. I started to struggle at the 15km mark. The 6km to the turnaround at special needs seemed like forever. My pace slowed but I kept running. I kept thinking, “Just keep moving forward”. There were so many people walking at this point. Especially at the hill, which at that point of the day seems like a mountain. At the half way point, I saw my family and boyfriend, got my advil, and a huge second wind. From then, I was heading to the finish line. On the home stretch!!! More and more people were walking, and I kept running. I think I passed about 400 on that run (though many of them had passed me on the bike).I ran the whole way, just walking for the aid stations. I had gels, soup a few times, Gatorade and water, and had coke the last 5 km. My stomach felt much better after the halfway on the run. About 3 km out from the finish, Jen W was out riding her bike and found me, and gave me a last chance pep talk! She reminded me to enjoy the last few km! That I was almost there! You feel so invigorated those final few km. My pace picked up, and the crowds got bigger and bigger. By the time I hit Lakeshore Drive, I must have been beaming! I was going to make it! I saw Jen again, and Peter hi-5 ed me on the home stretch, and my family and friends were there too! It was such a rush! My run was 4 hrs 28 min.

It was incredible to cross that finish line and know I had done it! It was a long hard day, but I was incredibly happy with my time. I had expected to be closer to 14 hours so getting 12hr 44 min was awesome! Finisher’s photos and medals. Smiles and emergency blankets. Overwhelming emotion. Happiness. Relief. About 10 minutes later, I could barely walk, hardly breathe, and was hobbling around in the manner of all individuals who finish the Ironman. Penticton must look like a town of penguins the next day! Everyone has their own reasons for doing it. Everyone had their own journey to get to that finish line. A year of sacrifice, long, long training days, 6 am swims, hours on the trainer, runs in the snow, wind and rain. Sore muscles, injuries, and mini mental breakdowns! Perseverance, commitment, exhaustion, doubt, strength, reflection. And triumph! At the awards dinner, someone said “Ironman is just a day, but it stays with you forever”. I ‘m sure it will.

Kelowna Race Report

2010-08-31T12:03:00.001-06:00

Kelowna Race Report by John Pexman

The Pushor Mitchell Apple Triathlon is, hands down, my favorite triathlon. Some of my most memorable triathlon moments have occurred on this course over the past four years. This triathlon is very well organized with great volunteers and is one of the most competitive triathlons in Canada.

This was my 5th race in Kelowna but my 1st as a Junior Elite so there were some changes for me: the distance, now a standard sprint triathlon (750 m swim, 20 km bike, 5 km run) as well as a draft legal bike leg. My main goals were to place high among other 1st year athletes and among the other Alberta athletes. I also wanted to swim fast so I wouldn't have to hammer the bike to find a pack only to blow up during the run. This was the case in my 2 other Junior Elite experiences this year in St. Albert and Saskatoon.

I arrived in Kelowna on Thursday August 19^th along with the rest of Team Alberta for a swim practice in Lake Okanagan. The lake was a bit wavy but thankfully it quieted down on race day. After the swim we also jogged lap of the run course along the boardwalk.

On Friday we went around the bike course a couple of times, which included a tough 180 degree turnaround near the end of the 5 km loop. After the athlete meeting I headed back to my hotel to get the best night's sleep possible before a race.

This race was especially important for me not only because it was the National Championships for Junior Elites, but also because I had had a knee injury during July and hadn't been able to race since Saskatoon on July 11^th. This meant that most of my training during the summer would all lead up to this one race. During training, I had been swimming and biking faster than I ever have so I was eager to see if this would mean a fast race.

Race morning wasn't too early because the Junior Elite Men had a 10:30 am start so there was lots of time to relax. The Junior Elite Women had a 9:45 am start and we watched the Alberta girls have a great swim, coming 2^nd, 3^rd, and 6^th out of the water.

Having only attended one of the three races in the National Junior Elite Series this year I had quite a low ranking among the 38 guys racing and so I didn't have a great line to the first buoy from my position on the start line. I had a good start, found some feet to draft off, and tried to stay there. I knew I would have to make up time coming out of the water so I tried to push the pace the whole time and not get too comfortable. I got onto the bike with a group of 5 guys and decided to go off on my own to move up in the field and find some better cyclists. After 2 and a half laps of chasing I caught a group of 5 which included 2 Alberta teammates Kam King and Eric Danielson and we worked well together over the remainder of the bike course. I had a good transition and was out on the run course before the rest of our pack. I knew Eric was the strongest runner and when he came by me I got right in behind him and tried to match his pace. We ran together for the first 3 laps with me barely holding on. On the 4th and final lap Eric made a move about 500 m from the finish that I couldn't match. I ended up coming into the finish in 24^th place, with a time of 1:02:05, just 6 seconds behind Eric (the top Albertan) and the 4th first year Junior Elite.

I was pleased with my performance and I feel that my first year as a Junior Elite went very well. I'm looking forward to making improvements so I can become more competitive in the coming year.

Kelowna Apple Triathlon by Pam Gabris

2010-08-26T10:13:00.001-06:00

Apple Triathlon 2010 – Pam Gabris

I decided to sign up for the Apple Tri even before completing my first triathlon at Wasa. Luckily Wasa was a great race and so I looked forward to my second Olympic triathlon in Kelowna.

Quite a few things were different going into Kelowna than what I experienced at Wasa. Wasa seemed to send out reminders about the race regularly and so I didn't worry so much about missing something. Kelowna, I was constantly going to the website to review what was on there. Good thing! It did not even cross my mind that I could be swimming in the Okanagan without a wetsuit! I read this about three weeks before the race and panicked, a bit. I sent Bart an email right away to confirm. The bad news was confirmed that if the temperature of the water was 22 degrees or higher wetsuits could be disallowed. I knew I could swim the distance but being pushed and shoved around in the water is what made me nervous without a suit. Eventually though I decided I did not train all summer long to back out (Bart said he would stand on the beach until I got in the water anyhowJ).

Peter, Alyssa and I arrived in Kelowna on Friday. It was a nice day compared to the past 30 degree days they had been having. It looked like race day could be perfect at 22 degrees and cloudy.

Saturday was a good day to get rid of some nerves by taking a quick swim around the 750 meter buoys and a spin around the bike route with Bart. I had to check my bike in too.

Sunday arrived quickly. Peter dropped me off and I was alone to get organized. I had two hours before my seed time. I arranged my transition towel and stuff (runners, hat, sunglasses, nutrition, helmet – check). I heard the announcer say the water temperature was 21.5 degrees!!!! Yay!! I can wear my wetsuit. Good thing too as the water was a bit choppy. I went for a quick jog and then came back to put my wetsuit on J.

I went down to the swim area to go for a bit of a warm up. I managed to get about 10 minutes in the busy warm up area. I got out in plenty of time to see my age group getting organized for the start.

They don't waste time at the start and before I knew it, the horn blew to go!! The swim was good even though the water was choppy. There was less pushing than Wasa as the seed group was smaller. The swim felt harder than Wasa and I did not get into a good rhythm. Before I knew it the swim was done!

Running to transition I heard everyone cheering – what a great feeling J. In transition, I started getting ready for ride. Helmet, glasses, nutrition, extra tube, shoes – wait, no shoes! I forgot to put my bike shoes out – crap. Hope no one sees me go to my bag at the fence and get them out. I decided not to put socks on to save time. Then I'm off.

Thanks to the trial run Saturday, I was prepared for the hill. Bart warned me that my legs would be fighting against the hill. They did – every time! Bike was done and I worried that my legs would be done too for the run.

I decided to run without socks. I was so pleasantly surprised that my legs were not logs like they were at Wasa. I felt great the first 5 km loop. Coming around to the second loop, the group was waiting and made such a loud cheer I couldn't help smile – Thanks Guys!! The problem was, it distracted me and I missed the exit for my loop and headed down toward the finish. I realized this about 10 meters past and had to turn around – oops.

Back on track. The good feeling started going away at 7 km. I was getting hot spots on my feet. My legs were also feeling heavy and I wanted to walk sooo bad. I stopped for water at the next station (my excuse to walk) and then picked it up again. I was trying to ignore the burning in my feet. Just before the finish, I saw Alyssa and Peter – keep going you are almost there!! Finish strong!! OK. The finish line appeared and I was glad to be done. I felt good other than my feet. Took my shoes off right away to see three big blisters – don't think I will be running without socks again.

My goals this year was to become a stronger runner and cyclist. From the start of the season till now I feel that I have accomplished these goals. It was in thanks to great coaching (Bart, Ashley, Sandra and Marcelo) and also to a great team! The entire team is a great bunch of people with a variety of goals, who support each other no matter what difference in ability you are in comparison to others. This was a great way to improve fitness and get to know some fantastic people.

Thanks Kronos for a fantastic year!!

Volunteers for this weekend's Calgart 70.3

2010-07-26T13:18:00.001-06:00

http://archive.constantcontact.com/fs014/1102184413208/archive/1103518885557.html

Albertan tops a strong international field at ITU World Championship Series London race

2010-07-26T11:20:00.001-06:00

http://www.triathlon.org/news/article/findlay_stuns_field_in_london/

21 years old Edmonton triathlete Paula Findley won the inaugural ITU World Championship series London race. This is Paula's first WCS race and she wow'ed the crowd with a break-even performance. Paula's previous highest finish was 4th at the ultra-competitive Hy-Vee ITU World Cup in Des Moine where the largest prize money in ITU races are up for grab. Paula was the triple-crowned Canadian champion in 2008 winning the Junior elite, U23. and Elite national title at Kelowna.

Kronos alum Lisa Mensink finished 19th with a fast 36.29 10K run time and she's currently 3rd in the ITU WCS bike prem ranking.

Canadian Kathy Tremblay and Kirsten Sweetland who finished 38th and 45th respectively in the women race.

Sandra's Pep Talk to 70.3 Racers

2010-07-22T17:05:00.004-06:00

Over the last 10 months you have built up to your half ironman goal. You have likely seen major changes in your body, fitness and inner drive. People often line up to a race very fit but ill-prepared to actually race well. However, what makes an athlete have a successful on race day is their ability to execute, plain and simple. It is having a plan and following through on the plan that results in a great race day.

The run is the most difficult task to execute when it comes to both the half ironman and ironman. You are going to be on your feet with tired legs for what will seem an eternity. On race day it really comes down to the run; it is what is the most difficult to execute. Forward momentum and not giving in to walking is the key. EVERYTHING before the run is what is important to create success for the run.

A successful race = a good run.

If you have a bad run that simply means one thing and only one thing: you did not pace yourself properly on the bike and/or you did not fuel and drink properly on the bike. That is the bottom line. If you followed the training program, you are very fit to execute a great run. My message is simple, do not be a hero on the bike by producing a bike split that is fast as opposed to what you should be splitting. You need to stay aerobic on the bike and that means staying at no more than 75% of MAP.

Success in endurance sport is all about being able to keep things in control, focusing, and not allowing the mind to wander away or for it to become occupied with second guessing and negativity. I cannot stress this enough. Keep it simple and make adjustments as required.

For the swim stay focused on your form and keeping a good line. For the bike, the focus should be on fueling and drinking. For the run, it is about getting to the next marker whether that is a person or some landmark. If wind, rain, heat or other elements that you have no control over impact the race, make adjustments to your plan. But the above focus points should never change as they are the things that are in your control. A coach of mine once said this to me, “if several athletes of the same ability line up for a race where there are adverse conditions, the athlete that accepts the adverse conditions first is the one that will win the race”. Don’t get caught up in a negative place by conditions or by people. Stick to your own plan!

So why am I harping on the whole stick to your plan and stay focused on the things you can control along with what to focus on and ensure you execute? Well, the mind and the body like to debate a lot. The two are going to try and negotiate over and over. You know what I am talking about. A long time ago, and I have shared this with many athletes I have coached and many coaches I have mentored, I created a small person I carry on my shoulder and I named him “pain”. When I start to hurt and my body attempts to give in, I shove this all on my shoulder to my little “pain” being. I actually have a conversation with Mr. Pain and have a contest with him to show him just how darn tough I am.

Endurance sport is about competing against you, and there must be a good reason why one competes in a marathon, Half Ironman, and Ironman. You need to determine that reason; I am certain it was not to beat someone else! People often tell me that I have a really strong mind and that the more adverse things get, the more I excel. That is simply because my body can be pushed by the strength of my mind. I live a simple life and believe that everything and anything is possible if you simply try. I am asking you to get it done! You are prepared physically and now all you have to do is prepare mentally. Look back at the beginning of the season and see where you have come from to where you have gotten. Some of you could not even ride 50 km and some of you never imagined ever being able to ride over 200 km (Penticton campers). All of you are running stronger and faster than you ever imagined. Those are the physical things.

Whatever your reason is for competing, be sure you know it and use it as your weapon against your body giving in on race day.

Let’s review what I said are the things to focus on:
• Swim - form and keeping a good line.
• Bike - fueling and drinking.
• Run – getting to the next marker whether that be a person or some landmark.
• Mind/Body Debate – What is the reason you are doing this? Know it as it is your weapon against your body giving in to pain.

Final words:

• The Swim: Swim to maintain your form. I count strokes or focus on relaxed breathing.
• The Bike: Stay aerobic and know that you will feel good as soon as your heart rate comes down from the swim. Be patient. Your will see lots of people hammering the first part of the course. Ignore them until you get to slap their butts as you pass them on the run!
• The Run: Run easy and relaxed for the first 5 km. Keeping your heart rate in tact to about 70%. You know this pace as it is the pace that you do your long runs at. After that first 5 km is done shift gears. You know how to do that too. It is the pace in some of your long runs where you had to do tempo running. Stay there for 10 km. Imagine that, you have now completed 15 km. The last 6 km is going to be uncomfortable. But hey, why are you doing this? Now is the time to use that weapon against your body. Get it done!

Things to note:

• Read the athlete booklet twice to ensure you know when to pick-up your race package, when to rack your bike, what is allowed in transition, how to pack and check your transition bags, and when and where the buses to transport you are. There are plenty of buses lined up so just be sure to get there in plenty of time.
• You are going to have two transition bags. One is for the run and one is for the bike. Pack them appropriately the night before.
• Make a list of all the things you need to take with you on race morning and check it twice.
• You are going to be on the bus awhile so ensure you dress warmly, take food and water just for the ride and time that you have to wait until your race start.
• Be sure you have prepared all your nutrition and hydration for the race.
• Be sure you know what you can get on the course for nutrition and hydration and if it suits you.
• Stay away from negative or nervous individuals on race morning.
• Have things that you need to do at the race site written out. This will ensure your own nerves do not get the best of you. Just follow what you wrote down.
• Be sure you know when the transition area closes. Your first concern upon arriving at the race site is to prepare your bike and nutrition for the bike.
• Most importantly, this is your day. Enjoy it! Be proud of yourself and what you are about to accomplish. Heck you have already accomplished so much over the last 10 months and this is your reward!! Don’t forget that!

Here are some guidelines on race nutrition:

• Pre-Race Nutrition

--Eat breakfast 2-3 hours before the race.
--Eat 500-1,000 calories worth of a predominately-carbohydrate meal with minimal fat or fiber. Small amounts of protein are ok and help some triathletes.
--Eat foods that you like and that you comfortably digest.
--Consider using meal-replacement shakes like those made by Ensure or Boost that provide ample nutrition in an easily digestible format.
--Starting 30 minutes after breakfast, sip on the same energy drink you will use during the race. Drink one water bottle’s worth prior to the start of the race.

• During-Race Nutrition

--Consume water at a rate equal to your sweat rate. Your sweat rate is the amount of water you lose in your sweat in one hour of working out. To test your sweat rate, weigh yourself naked and dry before and after a one-hour aerobic run in conditions similar to your expected race conditions. Drink one water bottle’s worth of energy drink during your run. In your pre-run weigh-in, hold this water bottle, filled with energy drink. In your post-run weigh-in, hold this water bottle, empty. Your weight loss, converted to ounces, is a good estimate of your sweat rate, in fluid ounces per hour.
--Consume 1,000 mg of sodium for every 32 fluid ounces of water you consume.
--Consume 200-300 calories per hour of simple carbohydrates.
--Consider using an energy drink with adequate sodium like many on the market and on race courses today. Consuming such an energy drink will greatly simplify things for you. Simply drink at your sweat rate and you will get ample water, sodium, and simply carbohydrates, all in an easily digestible format.
--Start taking in your during-race sports nutrition products as soon as you are in a good rhythm on the bike and the run. Avoid taking in nutrients in the transitions or when just getting started on the bike or run, unless you really go slowly through transition. Otherwise you are asking your body to digest nutrients at a time when your gastrointestinal system is compromised and under a lot of stress.

• Post-Race Nutrition

--Immediately after your race, drink one of the recovery drinks on the market or 300-500 calories worth of chocolate skim milk, non-fat fruit yogurt or other recovery drink/snack. Each of these options is ideal as a recovery drink/snack b/c they contain easily digestibly carbohydrates and protein near the optimal ratio.
--Drink energy drink or water all day after your race. If energy drink still tastes good, drink it. If not, drink water.
--As soon as you feel ready to do so, eat a normal, healthy meal, with foods providing carbohydrates, proteins, and fats.

Picture from Coral Springs Triathlon

2010-07-19T10:19:00.001-06:00

Some results and picture from the Coral Springs Triathlon for the blog.
Dave

Stephen Hastings 2nd Overall
Greg Critchley 3rd Overall
Tegan Owens 3rd Female (9th Overall)

2010 Junior Western Canadian Championship

2010-07-11T23:44:00.000-06:00

Living Sky Triathlon
2010 Junior Western Canadian Championship
Pike Lake, SK
2010-07-11

Timing by "Results Canada"- www.resultscanada.com

Junior Elite

Junior Men Category

Place Total Numb Category Competitor City Swim Bike Run
===== ======= ==== === ================= ======================= ============ ======= ======= =======
1 55:20 100 Junior Men Matt Sharpe Victoria 9:29 29:56 15:56
2 55:37 102 Junior Men Marc-Antoine Christin Vaudreuil-Do 9:35 29:48 16:15
3 55:46 108 Junior Men Joel Howlett Saskatoon 9:43 29:35 16:29
4 55:55 101 Junior Men Cole Stewart Victoria 9:33 29:52 16:32
5 56:40 106 Junior Men Brook Powell Victoria 9:32 29:56 17:13
6 57:02 109 Junior Men Ian Donald Guelph 10:20 30:06 16:37
7 57:20 107 Junior Men Connor Foreman Victoria 10:10 30:19 16:51
8 57:28 113 Junior Men Derek Quick St. George 9:33 29:53 18:03
9 58:02 110 Junior Men Tristan Woodfine Cobden 11:00 32:08 14:55
10 58:30 112 Junior Men Riley Unger Winnipeg 10:12 30:12 18:07
11 58:36 111 Junior Men Joshua Drad Stonewall 9:41 30:49 18:08
12 59:02 105 Junior Men Riley MacCharles Winnipeg 10:27 31:34 17:02
13 59:04 130 Junior Men Lehm H Maguire Victoria 10:16 31:09 17:40
14 59:18 103 Junior Men Charles Brault Winnipeg 10:14 31:55 17:10
15 1:00:24 118 Junior Men Tyler Mislawchuk Oak Bluff 10:32 32:39 17:14
16 1:00:35 104 Junior Men Timothy Maclean Les Cèdres 9:35 32:31 18:29
17 1:00:39 129 Junior Men Nigel Ellsay Courtenay 10:59 31:06 18:35
18 1:01:20 115 Junior Men Eric Danielson Lethbridge 10:21 32:57 18:04
19 1:02:05 120 Junior Men Devon Labuik Toronto 10:55 32:27 18:44
20 1:02:12 117 Junior Men Phillippe Bedard Saint-Sauveu 10:22 32:55 18:56
21 1:02:31 128 Junior Men John Pexman Calgary 11:30 31:49 19:13 22 1:03:18 121 Junior Men Sash Broda Prince Alber 11:04 33:39 18:36
23 1:03:21 116 Junior Men Benjamin Ryan Winnipeg 11:30 33:12 18:40
24 1:03:24 123 Junior Men Aiden Katz Regina 11:03 33:48 18:35
25 1:03:25 126 Junior Men Kameron King Sherwood Par 11:16 33:40 18:30
26 1:04:07 122 Junior Men Jimmy Stewart Abbotsford 11:03 32:12 20:53
27 1:07:24 125 Junior Men Micah Medinski Edson 13:17 35:49 18:18
28 1:08:34 127 Junior Men Maxwell King Sherwood Par 11:54 36:31 20:11
29 1:10:21 124 Junior Men Sean Hooper Regina 12:46 38:33 19:03
30 119 Junior Men Jeramie Anderson Saskatoon 10:28

Junior Women Category

Place Total Numb Category Competitor City Swim Bike Run
===== ======= ==== === ================= ======================= ============ ======= ======= =======
1 1:00:27 201 Junior Women Christine Ridenour Cowichan Bay 10:24 32:36 17:28
2 1:00:44 203 Junior Women Gabrielle Edwards Saskatoon 10:27 32:40 17:38
3 1:00:55 200 Junior Women Alison Hooper Victoria 10:26 32:33 17:57
4 1:01:06 202 Junior Women Joanna Brown Carp 10:47 33:28 16:52
5 1:01:25 213 Junior Women Ellen Pennock Calgary 10:26 32:42 18:18
6 1:02:17 208 Junior Women Maghalie Rochette St-Jerome 10:24 32:38 19:16
7 1:03:11 205 Junior Women Rachael Edwards Saskatoon 10:51 33:20 19:01
8 1:03:43 204 Junior Women Amelie B Kretz Blainville 10:45 33:30 19:30
9 1:04:44 214 Junior Women Karlyn Elford Sherwood Par 10:22 33:53 20:30
10 1:05:14 207 Junior Women Dominika Jamnicky Port Hope 11:01 34:32 19:42
11 1:05:51 206 Junior Women Alizée Brien Prévost 11:01 34:37 20:14
12 1:06:29 209 Junior Women Abby Miller Saskatoon 11:55 35:42 18:54
13 1:07:04 210 Junior Women Elsabet Lapointe Vancouver 11:34 36:03 19:27
14 1:07:32 211 Junior Women Joanne Traves Dalmeny 11:22 36:20 19:51
15 1:08:58 216 Junior Women Lexi Streu Calgary 10:55 36:44 21:19 16 1:09:18 212 Junior Women Janessa Klatt Winnipeg 11:40 35:58 21:41
17 1:10:07 215 Junior Women Roseria Malo Winnipeg 11:01 36:07 22:59
18 1:10:52 217 Junior Women Evangeline Fletcher St. Albert 10:57 36:41 23:14
19 1:14:33 218 Junior Women Alesha Miller Valleyview 12:13 40:49 21:32

St. Albert Junior Elite Provincial Race Report

2010-07-09T19:01:00.003-06:00

St. Albert, AB - The Alberta Triathlon Association would like to congratulate our Junior Elites for their major accomplishment in becoming Provincial Champions. There was some competitive times and the athletes above put in a phenomenal performance. The girls race was lead out by Evangeline Fletcher who put in the best swim and bike times of the day and held onto during the run to take the win for the girls. Lexi Streu and Alesha Miller both put in exceptional races as well finishing 2nd and 3rd respectively with Alesha have the best run split of the day.

The boys race was another classic to be held on the day. Alberta prospect Eric Danielson out of Lethbridge put on a clinic in being able to pace out the race perfectly and be the only finisher to complete the race in under an hour. After being out of the water first, Eric never looked back as he put in top 2 splits in the other two disciplines. To round off the top 3 was John Pexman and Kameron King who both came in 2nd and 3rd respectively. John had an awesome bike being the only athlete to go sub 30 minutes on the course.

The ATA would also like to congratulate and thank the St. Albert race director Wietske Eikelenboom and all her volunteers for a superb event which has been perfect over the years but a dedicated community of triathletes and above.

All 6 of our winners will be going on to represent Alberta in Kelowna, BC this summer at the Apple Triathlon on August 21, 2010. We anticipated a strong contingent on Albertans this summer and hope to see you out there!

Copied from ATA website

GWN Race Report by Audrey

2010-07-08T09:24:00.001-06:00

Great White North Race

The weather was perfect for the swim. Cloudy and cooled off for the bike and a bit of rain, overcast for the run. 1 hour after the race the sky's opened up. As mentioned in my previous e-mail, my ultimate goal was to finish under 7hrs, although I would settle for 7:30 then it was I just don't want to be pulled off the course.

I started fuelling Thursday by eating pasta at supper, drinking water with lytes. Friday and Sat were the same only I included Carbo Pro.

Sat. we went for a swim in the lake, went for short ride to ensure the bikes were in good working order and left them at the bike transition for the night. Had an excellent sleep. At moments I felt overwhelmed (the beauty of team mates to remind you that we have put in the training). Breakfast bagels and a banana. We went for a short swim and run before the race. I felt calm the day of the race. I just wanted to get ur done!!

Swim- Did a short warm up before the start. Positioned myself at the back. The swim went much better. Although it was difficult to get into a rhythm because of the congestion. Every time I found a space a swimmer would swim in my path. All part of gaining experience. I focused on keeping a pace, staying calm and focused(remembering I still had to bike and run). Swimming Lake Chaparral definitely improved my confidence (thank you for having me swim the parameter of L.C). Spotting was much better. I wasn't thrown off when I would spot. The second loop was better than the first. Still was very happy to get the swim over with. It was sooo much better. I was hoping for 45min or under. Still I'm pleased.

Bike- The thoughts of 90k was daunting. However, It surprisingly went by quickly. I fuelled at every station ie. bananas. I drank C.P throughout the ride. Kept my cadence at 90+. I worked hard but also had to pace and preserve for the run. The hills were not as bad as I thought they would be. I thought the hills going out to Bragg Creek were more challenging(lucky for me). Actually passed a few people going up hill:)). I let it rip going down hill. I just did not want a flat tire!! I felt like I had a good ride. I was pleased with my bike time ( I thought I would be 4hrs). I felt good after the ride and needed to remain focused. I focused on keeping fuelled up.

Run- The first 2k's were OMG!!!. I changed my mind set and focused on form,breathing (reminded myself that I'm on the last leg and I can't whimp out now!!). Again, encouraging others. I fuelled at each station with coca cola, water, oranges. I focused on the 1st 10k, on the turnaround I was ready to be done. However, on the inclines (at that point they seem like hills) I was able to run them. I focused on form (lift my legs). At the last 3k I felt my right calf muscle spasm. I thought NOOOOOOO!!! My calf muscle cooperated and got me at the finish line at 6h 51min 49sec. :)))) I will carry electrolyte tabs next time. Apparently, they work if you take them hourly. I felt good after the race. Actually felt better than after the Oly,

My experience was awesome!!!!.

Audrey:)))

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Fredericton Triathlon Race Report by Sarah

2010-07-05T10:25:00.001-06:00

It was about 25 degrees outside. They declared the race no wet suits as the water was 22 degrees. This race was an age group qualifier for the world championships in Beijing next year so they were strict on the wetsuit rule - I didn't mind this as the water felt like a really nice temperature to me anyways! (I lot of people were very upset though!).

My swim went pretty good. THe swim was two rectangular laps. I was aggressive in the start and stuck with a few guys for most of the race. I swam a bit crooked a few times on the second lap as people were so spread out since there were so few people in the race - I had trouble seeing the buoys. I felt pretty strong in the water. I was the 10th girl (out of 29) out of the water. I talked to other people after the race and they thought the course may even have been a bit long.

There was a very long run up to T1 over gravel and rocks which hurt the feet a lot. This wasn't much fun. The run was way longer than in Wasa! They captured our T1 and T2 times separately and I was 46th and 20th in T1 and T2 respectively so I don't think I am losing much time here.

THe bike course was very hard. It was 4 times around a large loop which 1/2 was all downhill and 1/2 was all uphill. I am pretty disappointed with my bike time - I'm not really sure what happened. The first lap I almost wiped out twice so this may have threw me off a bit - I almost went over the curb of the road once trying to put my water bottle back in the holder and then later in the lap I dropped my water bottle and ran right over it (lost all of my GU mix on the first lap!). I didn't mind the hills that much but I definitely wasn't going up them as fast as a lot of people. Also, on the downhill part I was on the brakes a bit because the road was in pretty bad shape which made me nervous to go very fast. 21/29 females in the bike - not very happy about this.

T2 went pretty good. No problems other than they made the transition area 100X more confusing than necessary.

The run was four loops around a trail around the lake with a small out and back section. The run was mostly shaded (90%) which was nice since it was such a hot day. THe out and back section was up a very steep hill and down then turn around and go back up it and down. This was tough as it was quite steep. I felt really good for the first two laps and was very happy because I was feeling much better than in Wasa. The third lap I started to feel the pain a bit but it wasn't that bad. I gave it pretty hard on the last lap and finished in 54:24 - only 1:34 off my PB. The thing I am the happiest about on the run is not so much the time, but rather the fact that I felt really good for most of it! 20 /29 on the run - not really that great but I can't be disappointed in this since I am happy about my time.

Overall I am quite happy with my race - a bit disappointed in the bike but very happy with the run.

Sarah

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Coteau du Lac Pan AM Cup Race report by Tegan

2010-07-04T12:05:00.001-06:00

Last weekend was a really special one for me. In 2004 I took a road
trip up to Edmonton with my dad to watch the ITU Olympic qualifier
race. I was so awed and impressed by the elite women and I decided
that I one day wanted to race with them! At the time, it seemed
impossible, I was hardly making it through Kids of Steel sprint races,
and I have never been fast or a gifted as an athlete. Getting my ICC
card, and making it to the start line this weekend was a pretty big
deal for me.

Greg and I left Thursday evening. After some airport shenanigans
(where I had my hands swabbed and tried to smuggle a gigantic pair of
scissors onto the plane) we finally landed in Montreal around 2 am
local time. After a little sleep in Friday we made our way to Coteau Du
Lac. After checking into our super swanky crib, we put our bikes
together and made our way to the race site for a little pre race bike,
swim, and meeting.

I got up race morning, ate, and tried my best to relax for a few
hours. Around noon I packed my stuff up and Greg drove me down to the
race site. My nerves were just about off the hook at this point.

I checked in, where I was told that I couldn't race because I didn't
have my name or CAN or the ITU symbol on my uniform. I almost cried
and the lady then said this time she would let me. Phewf! I passed the
bike and helmet check and then set up transition. We had a swanky
little bucket all to our self. I went for a little warm up run,
stashed my bags in a corner in the 'Elite' tent and headed down to the
swim start for a warm up. An official then escorted me down, through
the fencing to the start. Haha. The perks of being elite I guess! The
water was pretty warm, 22, so it was a non-wetsuit swim. I dived in
off the pontoon and did a little 500m warm up loop. We then were
corralled and lined up by number. After a few minuets, possibly some
of the most nerve wracking of my life, the top ten girls were
announced, and then the rest of us got to run down some stairs onto
the pontoon and choose a starting spot. It was tight, but not too bad.
There were only about 25 girls racing. The officials told us we had a
few minuets and to relax. Haha. I almost sat down and cried. I was so
nervous, terrified, and really excited. I was feeling wayyyyy out of
my league! Those girls are intimidating!

The dive in start was new to me. It went well though. I came up under
two girls and after a little punching and kicking and getting knocked
around I found some bubbles. My goal was to stay with some girls on
the swim so I would have a pack to work with on the bike. I was happy
when I noticed that there were about four of us swimming together in a
little pack. I had a great draft and I was feeling good… Too good.
After a while I got a little nervous. I wasn't going hard enough. I
was swimming pretty comfortably. I wasn't working my butt off like I
had expected. Uh oh. I had to make a choice- Stick with the girls, or
go ahead on my own and try to bridge the gap to another group. I
decided to stay where I was. Not what I should have done, looking
back, but I wasn't sure what to expect out of the race and I was not
feeling confident enough to go out on my own. Going onto the second
lap, a short 500m loop, was fun. We ran up this sticky ramp across the
pontoon and then dived back into the water.

I came out of the water with the four girls I swam with and ran up a
set of steep stairs to transition. I was last into transition, but
first out. All of a sudden I was by myself on my bike. I looked back
and the girls were far back! I then biked into a pylon. Haha. I put my
shoes on while trying to quickly decide what to do. Do I wait for the
pack? Do I go hard and try to catch the girls ahead of me? Again, I
should have probably reacted faster, avoided the pylon, forgot about
my shoes and took off to catch the girls ahead. They weren't too far.
I decided to just go at my own pace and if I caught them, great, if
the girls behind caught me, good. About a km in, the four girls behind
caught up and I joined in their pack. We worked together for a bit,
caught a girl who was going pretty slow, and one of the girls in my
pack broke away. Looking back, I should have gone with her. I know I
could have, but at the time I wasn't sure, until I realized that my
pack was going a bit too slow. The bike was pretty uneventful. We
caught 2 girls who were struggling, and again, in hindsight, we should
have dropped them. When they came up to pull our speed dropped until
one of us took over. The bike course was six out and backs, one way
with a strong tail wind, the other with a strong head wind, and
included one sharp hairpin turn, one L shaped corner, and a little
cul-de-sac, and a little section through the crowd. It was actually a
lot of fun and the constant turning and change of pace kept things
interesting. On the way to transition on the last lap the girls in my
group decided that they didn't want to pull and the pace really
started to ease up. It seemed like everyone was waiting for someone
else to do the rest of the work. I was a little frustrated so I pulled
ahead and pulled the girls to transition.

Transition was speedy. Bike racked, helmet in bucket (to avoid time
penalties), shoes on, and go. The group of us was out of transition
and running at the same time, and right away two of the girls took
off. One of them went on to run a 33min 10km. Dang. I was left with
two other girls. They were holding a good pace and I was a little
concerned. Would I be able to stay with them? Could I hold that pace
for the entire run? I stayed clam and told myself that all I had to do
was to stay with them. That was it. I stuck with both girls for two
laps. At that point one of the girls dropped back significantly and
the other took off a bit. I tired to go with her but I was breathing
pretty shallow and getting back and stomach cramps. I slowed quite a
bit at this point and I was feeling pretty low. After giving myself at
little pep talk, relaxing a bit, and working on breathing, I was able
then to pick it up for the last lap, and with 500m or so to go I
figured I would give passing the two girls ahead a go. The race was
almost over, what was there to lose? I picked up the pace and I was a
little surprised at how easy it was to run a bit faster. (Which means
I was running too slow. Ooops!) I passed both girls easily and ran
into the finish.

Overall, it wasn't exactly the race I had wanted to have, but, on the
other hand, it was the experience I needed. I learned a ton about this
style of racing. It was like nothing I have done before! It was an
actually, real, race! I had no idea what to expect going into the day,
and I think that this experience will have me better prepared for my
next attempt at elite in Kelowna.

Tegan

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Race Summary for Meech Lake Triathon

2010-07-03T19:48:00.001-06:00

Alright, heres the report for meech lake...overall it was a pretty good race. I felt like my swim was really good, better then expected. If you discount the beach run it was 20:15, which is great for me. There was a long uphill run to transition, which coupled with T1 added about 4 minutes to the bike, My actual average speed on the bike was over 36kph, which I think was good for the course. It was a really hilly bike, starting with a 4.5km climb almost immediately out of T1....I past about 20 people on this climb. The rest of the bike course rolled, and I past about 20 more people on the remainder. Two people got past me, but I past both on the run. The run didn't feel that great, but I past more people, and only let 1 by me...who I chased the rest of the run but couldn't catch. Initially I was unhappy with the run time, but I think 18th fastest run is pretty good for me, so I am going to call it a good run. Oh, and it was almost 30 degrees when I finished the run...yikes! The times are...

Swim: 20:36 (65th) 1200m
Bike: 43:36 (25th) 23.5km
Run: 25:29 (18th) 6.5km
Overall: 1:29:40 (31st, 5th in my age group)

All in all it was a good race.

Jason

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Josie and Josh's St Petersburg Russia Marathon race report

2010-07-02T12:50:00.001-06:00

tarted off really strong, it feels good to be at sea level! I think
I was just over 1:50 at the half. I knew I would slow down the 2 nd
half anyways. I started feeling a little queasy in the stomach after
25-30 km and had trouble keeping down the gels but pressed on. With
less than 10 km to go, we turned into the most fierce headwind that
stopped us dead in our tracks. Lost my hat and race number but was
able to recover them thanks to fellow racers. Josh & I ended up
walking a bit. With great relief, we saw the 40 km marker and started
running again. We came into the finish chute carrying the Canadian
flag to great enthusiasm, finishing in just over 4 hours. I am very
happy with the result. It was a much better experience than my first
marathon. It was kinda cool as we were besieged by Russian reporters
for pictures and interviews. All in all it was a great experience.
St-Pete sure is a gorgeous city and the marathon route takes you along
many tourist sites. We are now nursing our wounds before sightseeing
some stunning castles tomorrow

Do you have the right tire pressure???

2010-06-24T13:39:00.001-06:00

Pro insight: In a recent tweet, Team RadioShack's Levi Leipheimer told a questioner, "Depends on tire rating and rider weight, but I like 100/front 105/rear." He's talking about tire inflation pressure for training rides. Levi is a light guy and uses much less than the 120 psi (or more) "maximum recommended pressure" stamped on the sidewalls of most road tires. "Maximum" means don't exceed this pressure, not inflate to this pressure. In fact, for many of us riding on 700x23 or 25 clinchers, 90-95 psi front and 95-100 rear will produce the most comfortable and efficient ride. Experiment, of course, to see what works best for your weight and road conditions. But unless you are a Clydesdale at risk for pinch flats, optimum pressure will be way short of 120 psi.

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John's Silver @ Junior Elite Provincial

2010-06-21T16:52:00.001-06:00

Silver in St Albert

By Dave Pexman

On the June 12/13 weekend, as most of the team headed west to Gerick's
Wasa Lake Triathlon, John and I headed north to St Albert for the
Junior Elite Provincial Championships. This was John's first
draft-legal triathlon and he was both excited and nervous as we left
Calgary on Saturday morning for St Albert. After stopping for a late
lunch in Leduc, we arrived mid afternoon and attended the pre-race
meeting. After the meeting, we checked out the pool, transition area,
bike course, and run course. The bike course was 4 laps of a 4.6km
square (18.6km total distance). As John rode his new Cervelo from Bow
Cycle around the course, I did my best Johan Bruyneel (Team
RadioShack) impersonation and drove the support van. After John's
pre-race cycle, we drove the run course and measured distances and
then it was off to Moxie's for a pre-race dinner and then to the
Holiday Inn Suites for a good night's sleep.

The Junior Elites were not racing until 11:40am on Sunday so we had a
leisurely morning. I got in a short run around northwest Edmonton,
John organized his transition area, and we had a quick trip to Tim
Horton's. It seemed like a long morning but eventually John's starting
time approached. He completed a good warm up and was ready to go.
There were 5 male Junior Elites in the race. The other four are all 1
year older than John and the last time John raced them was 2 years ago
in Kelowna were he was beaten by all of them. Nonetheless, John was
super positive as he entered the water after a great winter of
training with the Kronos Triathlon team and was ready to compete.

30 lengths (750 meters) of the pool went by fast and Eric Danielson
led the boys out of the pool in 9:24. He was followed shortly
thereafter by Kam King in 9:38 and Max King in 10:04. John came out in
4th place in a time of 11:08 (a new PB). After a great transition John
set off in hunt of the leaders. John hammered the bike (fastest bike
of the day) and by the start of the final lap had caught Max and Kam.
John rode with Max for the final lap after they dropped Kam. As they
enter the second transition John and Max were together and just 50
seconds out of first place. John ran strongly over the 5km and dropped
Max but could not get any closer to Eric. John finished in 2nd place
in a time of 1:01.07. The top three racers qualified for the Alberta
Provincial Team. Eric, John, and Kam will represent Alberta at the
Junior Elite Nationals in Kelowna Aug 21, 2010.

Final Results

Eric Danielson 0.59.47

John Pexman 1.01.07

Kameron King 1.02.42

Micah Medinski 1.03.03

Max King 1.03.37

Saturday Wasa KOS Triathlon race report by Ashley

2010-06-21T11:00:00.001-06:00

It is the morning of June 12th, Cooper and Zac are getting ready to
race in Wasa. They came to lake the night before for a pre-race swim.
When they showed up the next morning the sun was shinning and they
were ready to race!

Cooper had decided to go without a wetsuit, he figured he could
cruz through the swim without really even getting wet and he did just
that! He was the first one out of the water and was ready to race.
He was confidant, relaxed and with great transitions he took home the
gold at a time of 40:25.43!! This is Cooper's second gold medal win
for this season; currently he is 2 for 2…I think he is in for a great
season. Let's keep our eye on this little star!

This was going to be Zac second triathlon but first lake swim in
a triathlon. Zac stood around with his group eyeing up his
competition. He looked a little intimated but once he zipped up his
wetsuit, he was ready to race. With a great swim, Zac was 3rd out of
the water. Zac was more relaxed and aggressive this race. He wanted
to keep his 3rd place spot and worked just to do that. Capturing the
Bronze at a time of 39:08.64. Zac is a very talented athlete and I
expect we will see great things from him!! Great job Zac!

It is the morning of June 13th, second day of the competition out at
Wasa. Today Chris, Nolan, Jenn and Jim will race the Sprint distance.
The weather is beautiful and everyone around us is getting ready to
race. The Sprint distance athletes head down to the water, as the
Olympic distance athletes look on. Jenn, Nolan and Chris stick
together and find a spot…Jim got his own spot. The gun goes off and
away they go!! They have one lap around the buoy's to complete. Chris
and Jen move up to the front and start pulling away from the
pack…Nolan and Jim were not far behind. All four of our athletes come
out of the water in the top 20 and under a 15:30 swim time: Chris 7th,
Jenn 10th, Nolan 15th and Jim 17th. With great transitions, they were
all out on the bike course. Jim had a great bike and was able to reel
in a few spots, but was wondering if his leg would hold up for the
run. When it came time for the run, Jim was out of transition in a
flash…literally I could barely even get a picture. His legged did
hold up and with his son Cooper cheering him on Jim was able to race
his way to a 4th place. Jim finished 47th over all at a time of
1:19.20.46. It was great to see Jim complete this race as he has been
injured for most of this season. Chris was the leader of the Kronos
out of the water, he had a few people catch him on the bike but Chris
was confident in his running ability. He passed all 7 athletes that
caught him on the bike plus 2 more in the run, giving him a 5th place
finish overall and a Gold Medal win in his age group!!! His time:
1:14.19.58 Great race Chris! Jen was the second Krono out of the
water. She had great transitions, was relaxed, raced with her heart
and was always smiling through the pain. Jenn had a great race
finishing 45th over all at a time of 1:20.53.42 and grabbed the silver
medal in her age group. Nolan was the 3rd Krono out of the water, it
was his first race wearing at wetsuit and racing with all the adults.
For someone who was a little nervous before the race, he did not let
it show once that gun went off. Nolan much like Chris, had a few
people pass him on the bike but with a hard run off bike was able to
catch back up. Nolan had a great race, taking home the silver medal
(therefore giving Kronos the gold (Chris) and silver medal in their
age group). He finished 11th overall at a time of: 1:17.20.48.
Congratulations to everyone who raced.

As the TOS coach I was very impressed by all the athletes, TOS and
Adults. It was a great weekend for everyone. The weather could not
have been better nor the racing. It was inspiring for many athletes
and a boost of self-confidence to many. We have trained all year for
this and now its time to rock and roll!! I look forward to the next
competition.

Ashley

Sunday Wasa Olympic Triathlon Race Report by Bart

2010-06-21T10:59:00.001-06:00

Every year the team heads down to Wasa lake triathlon. It always
turns out to be a great and positive experience for everyone and this
year was no exception. The weather was great for race start at
8:30am Sunday morning. It was approximately 16C, no wind and not a
cloud in the sky. This race is very busy and unpredictable as you
can get up to 800 bikes in transition with a first come first serve
process to find a spot. Good thing all of the athletes were there
early to grab up the best spots.

The men's race started at 8:30am. We had 2 men racing in the event,
Jason and Garth. Mario is a team alumnus and continues to swim with
the team and was also in the field. The gun went off and there were 3
men off the front within a few strokes of the start. By the first
buoy they had gaped the rest of the bunch by 20m. Their blistering
pace was amazing to see. Both our guys had respectable swims with
Garth coming out of the water in 15th position. He had some issues
with nausea in transition; after a short break he was off racing
again. Jason had a little ground to make up after the swim and had a
blistering transition and was out on the bike making up time very
quickly. Both guys had good bike splits but while they were out on
the course the temperature was rising and getting close to 25C for the
start of the run. It's hard to race in a hot climate when all you
have been getting is 10-15c weather with rain, rain and more rain back
home. Both guys came off their bikes with purpose! They knew it was
going to be a hard run as the temperature kept climbing. Jason closed
the race in a 41:19 which was a solid time for the day. Garth has
been having some shin issues in training which have been causing him
pain while running. He was happy to finish the run with a smile on
his face and with only a bit of pain in his legs. The coaching staff
was very pleased with our boy's effort and how they managed to hold
everything together on a hard day of racing. Jason's next race will
be the Meech lake Triathlon in a few weeks time and Garth will be at
the Dessert Half Triathlon on July 11 and later in the season he will
be racing IMC. Keep your eyes posted for more great results from
these guys!

The women's race started at 8:50am. We had many ladies competing at
the race this year: Tegan, Jessica, Amanda, Josie, Julie, Sarah,
Tonia, Chelsey, Erin and Pam. The gun went off and in similar fashion
to the men's race, 1 athlete took the lead very early and stayed out
ahead for the entire swim portion of the race. Our athletes were
scattered among the bunch but all finished the swim portion in the
front half of the field. Way to go ladies! Amanda was out of the
water in 3rd place and looked very fresh. As a former swimmer Amanda
has worked really hard on her bike and run over the last few months
and only let 11 women pass her through the day and finished 14th
overall. Her time was nearly 7minutes faster than last year which had
a very short swim portion. Pam was competing in her first Olympic
distance race and had a great day. As a beginner swimmer Pam was
nervous about the mass start. Worrying about coming last out of the
water, she ended up coming out ahead of 100 other women. Pam
continued on after a successful swim and finished off the race with a
solid bike/run split. Great job out there Pam! Jessica had a strong
start to the day coming out of the water in 20th spot. On the bike
portion of the race she laid down a solid time with the 9th fastest
time of the day. Jessica was 12th overall. This was after an 8 year
hiatus in the sport while training as a cyclist. Great job Jess!
Julie had a lot riding on the day after an emotional season last year
after discovering she had a torn ACL in her knee from a bad accident.
She had to stop all training and racing for surgery and was forced to
watch all her team mates have great seasons. Julie was raring to go
and had a great performance with her new knee. She placed 21st overall
on the day and the coaches can see that she still has a ton of
improvement left in her, in preparation for the Calgary 70.3. Way to
go Julie! Tonia, our only Iron girl this year, had a very good day.
After a little panic in the water with the overwhelming rush of water
going into her mouth at the start, she calmed down and found her
rhythm. She had a very impressive bike portion of the race as she set
herself up for an awesome run. She was passing girls for the entire
50 minutes it took her to cover the 10km run distance. Sarah had a
good day as well. After a good swim and a very strong bike, she was
looking great coming out of T2. After about 2km of the run Sarah
started feeling the heat and the big gears that she pushed for that
fast bike split. Laboring after an opening 10min first 2km split, she
managed to hold off many other ladies coming in fast with an 83rd
overall placing out of 243 women. Way to hold it together! Chelsey
is struggling with shin pain. It usually comes on after a bike while
heading out onto the run. Racing with shin pain and not knowing what
is causing it is very frustrating for her right now. After a good swim
Chelsey decided to take the bike a little easier then usual as she
finds that the pain is most prevalent after riding hard and going onto
the run. So in hopes of finding her legs early and laying down a
solid run split she tried a new tactic on the bike. The plan didn't
work. She decided to run on the grass and gravel on the side of the
road as the softer ground seemed to help. With 1 km left in race the
pain started to go away and she finished strong. Chelsey still said
she had a fun time at the race this year, shin pain and all. Erin
unfortunately caught a bug 2 weeks out of the race and was sidelined
for the final prep going into the event. With her swim being her
strongest out of the three sports Erin held her own out there. She
found that the mass start didn't affect her as much this year as it
did in past races. Erin has been working on her biking a lot this
year. Erin said heading out to Penticton with the crew really helped
her strength on the bike. Heading out on the run portion of the race
Erin found that the heat was getting to her and her lungs were not
quite ready for that. However, she still managed to get under the
60min barrier on the run. She also dropped 19min off her best Olympic
distance performance from last season. Not bad for a sick girl!
Josie was a "woman possessed" out there, as Paul Sherwin TV
commentator for the Tour De France would say. Josie has just sort of
recovered from shoulder displacement. Her only worry about the swim
was not to have any issues with the shoulder during the swim because
that would stop her in her tracks. After a conservative swim, 18th
out of the water, WOW! There was no stopping that woman after that.
After a 5 year hiatus from racing and having 2 children and 1 of which
was only a few month ago she was only 5min off her best WASA lake
triathlon performance ever. Josie also placed 2nd in her age
category. Way to go Josie! Tegan had an amazing day from start to
finish. Swimming by herself in 5th position for almost the whole
1500m swim she came out of the water with a mission, to catch every
woman in front of her. She came off the bike in 3rd position with 2
more girls in front that she really wanted to pass. With the second
fastest run of the day 42:09 she slid into second place and created a
comfortable lead on the 3rd place women. With not enough real-estate
left in the race to catch 1st place she ran across the finish line in
2nd position with a huge smile and vibrating with excitement.
Congratulations Tegan! You can catch these ladies racing in various
events throughout the remainder of the season including Coteau du lac,
GWN, Calgary 70.3, Canmore, Kelowna and IMC.
The Wasa Lake Triathlon has a special category for Triathlon Clubs.
It's called "The Triathlon Club Challenge". All members of a 5 member
team must belong to a Triathlon club. This means that they must train
together for the majority of a season. There must also be 2 females
on that team to qualify for the challenge. At the end of the race
they take the 5 people on the team's times and average the speed of
the whole team. On our team we had Tegan 2:16, Jason 2:16, Jessica
2:25, Amanda 2:25 and Josie 2:30. They averaged a time of 2:22 that
took the 1st place spot and won a ton of cool stuff including a new
cycling computer. Way to go team!
Notable performances from the team were:
Tegan – 2nd Female overall
Jessica – 2nd Women 20-24
Amanda – 2nd Women 25-29
Josie – 2nd Women 45-49
Club Challenge – 1st overall
I would like to thank all the athletes that came down to cheer their
team mates on during this amazing event. There were many comments
stating, it was very helpful and gave them that little extra push when
they saw you guys cheering them on at various locations along the
course. Sandra, Ashley, Marcelo and I are very excited about these
performances and can't wait until the next big event!

Swim article.

2010-06-21T10:56:00.001-06:00

A swim article suggested by a fellow triathlete.

---------------------------

"Before you put one more ounce of effort into creating propulsion in
your swim with hard kicking, a dramatic catch or a stronger pull,
invest yourself entirely in reducing drag. You'll get more speed with
less effort.
The greatest technique challenge that new swimmers have to overcome is
body drag. Body drag occurs when the top parts of the body (head, lead
arm, shoulders) are positioned high in the water, and the hips and
feet are progressively deeper. In this "swimming uphill" position,
there is drag at the chest, stomach, hips, thighs, knees, shins and
feet. Water is so thick that elite swimmers shave their entire bodies
to reduce the drag generated by tiny hairs, so imagine the resistance
created by the whole body plowing through the water. To solve this
critical issue, it helps to understand that the body functions in the
water like a seesaw works on a playground: When one end goes down, the
other end goes up. You have three tools to help you
get level in the water.

Head: When you look forward while swimming, your head rises above the
surface of the water, causing the hips and legs to sink. If your head
is lowered into the water, then the hips and feet rise towards the
surface. Rather than having the water line at your eyebrows, forehead
or hair line, drop your head so that the water line connects with the
crown of the head.

Lead arm: Once the arm enters the water and reaches forward to
complete extension, the fingers should not be above, on, or even just
below the water's surface. They should be deep-perhaps three to five
inches below the surface of the water.

Pressure: Thanks to the lungs, the chest cavity holds a lot of air.
When the upper part of the chest is pressed down into the water, the
lower part rises. Maintain this pressure on the upper chest as you
roll from side to side. Think about leaning first on your armpit and
then across both collarbones and onto the other armpit.

Different body types require different adjustments. A body with more
adipose tissue (fat) around the hips and thighs will naturally float
level with greater ease than a very lean body with dense muscle and
bone. Both body types (and everyone in between) can be level in the
water, but some may ride deeper in the water than others. Depth does
not matter-it's being level that is critical to minimizing drag.
Generally, the leaner and more muscular you are, the more you will
need to rely on head depth, lead arm depth and pressure to get level.
Regardless of your body type, as you become more comfortable in the
water, you can slightly reduce your reliance on these factors as all
three tools work together to keep you level."

Written by: Ian Murray
Ian Murray is a USAT Level III coach and the co-producer, writer and
host of the DVD series found at TriathlonTrainingSeries.com
May 2009 Edition Triathlete Magazine

A broken up Tri weekend!

2010-05-12T06:37:00.002-06:00

Who: Well... Most Kronos Tri Folk and other keeners

What: A triathlon broken up between three seperate events. The Foothills Academy 10k, SpeedTheory 40k Time Trial and 1,500m pool swim time trial

Where: See above

When: Last weekend in May

Why: Fun! (and great training)

Scott Curry and Kyle Marcotte are the leading drivers and orangizers of the event.

The cost would be to pay for the independant events.

-Foothills Acedemy 10k- Saturday, May 29

http://www.foothillsacademy.org/new.html ($30 before May 20th)

-Speed Theory Time Trial. Looking to be $30, which includes day of the race insurance (To be determined soon).- Sunday, May 30

-Swim... Kronos Swim practice on Sunday, May 30. All particiapants would have an ATA membership.

Records fall for 10000 meters on the track

2010-05-05T06:50:00.001-06:00

Track history was made at the Payton Jordan Cardinal Invitational Track Meet held on the Stanford University campus. American Chris Solinsky, running in his first ever track 10,000m, became the first non-African to break the 27 minute barrier, winning the event in an American record time of 26:59.60. Solinski was previously known as one of the top 5,000m runners in the U.S., but after taking over 14 seconds off compatriot Meb Keflezighi's American record, he is now regarded as the man to beat over 10km.

Not to be outdone, Simon Bairu of Regina, Saskatchewan broke the 9 year old Canadian 10,000m record by over 12 seconds, finishing 5th in 27:23.63.

Memorial Hermann Ironman 70.3 Texas

2010-04-26T18:55:00.002-06:00

Hastings posts a great result in Galveston Island, Texas. Finishes 3rd in his age group. Posts 3rd fastest swim! Hastings was the 32nd male across the line.

STEPHEN HASTINGS

SWIM BIKE RUN OVERALL
28:22 2:29:50 1:35:09 4:38:05

GROUP RIDING FORMATIONS

2010-04-20T06:29:00.003-06:00

SINGLE PACE LINE

You form a Single Pace Line When:

• Riding in congested area’s such as narrow road, high traffic areas.
• Into a head wind
• When riding at slower speeds

A Single Pace Line is:

• A straight line of cyclists
• Each rider is drafting off the rider in front (you use 30% less energy when drafting. You have to be within .5m to feel the full effect of drafting)
• Group of riders riding as one unit.

How does the Single Pace Line work:

• The rider in the front (leader) is pulling (blocking the wind) for the rest.
• The leader will pull for 30 sec to 3 minutes depending on the speed, wind, or size of the group (pack).
• The leader will shoulder check and then pull to the right to let the next rider take the lead (pull through).
• The leader indicates she/he is pulling off by waving the hand.
• The leader decelerates slightly and looks for the last rider.
• The leader then moves into position behind the last rider (some acceleration may be required).
• The new leader maintains the speed of the group and DOES NOT accelerate when taking the lead.

DOUBLE PACE LINE
You for a Double Pace Line When:

• When riding into head wind
• When speeds are high
• When you have a large group
• Where roads permit

A Double pace Line is:

• Two single pace lines riding beside each other.
How does the Double Pace Line work:
• Same as the single pace line except that one leader will peel off to the RIGHT and the other to the LEFT.

SINGLE ECHELON

You form a Single Echelon When:

• In a cross wind
• Where the road permits
• In smaller groups

A Single Echelon is:

• A single pace line with the riders staggered instead of right behind the other.
• Limited to the number of riders involved because of road width (usually 2-6 riders)

How does a Single Echelon Work:

• The same as a single pace line
• The leader pulls out and drifts to the back keeping close to the other riders while doing so

DOUBLE ECHELON

You form a Double Echelon When:

• There are too many riders for a single pace line

A Double Echelon is:

• The formation of a 2nd line of riders directly behind the 1st.

How does a Double Echelon Work:

• The lead rider drifts back to the front of the back row.
• The whole group (peleton) moves as one unit either clockwise or counter-clockwise motion
• As the leader drops back and a new leader takes position the rider who was last in the back row moves to the last position in the front row.
• Movement is CONTINUOUS.

NOTE: With ALL ride formations the lead rider always peels off into the wind, providing shelter for the peleton.

Multisport Fieldhouse - Get Involved

2010-04-14T06:59:00.001-06:00

The City is hosting Open Houses April 20 and 21 (see details below) to introduce its conceptual master plans for both Foothills and Glenmore Athletic Parks.

Multisport Fieldhouse included in Recreation Department master plan

Calgary's long-needed multisport fieldhouse is one step closer. The City of Calgary Recreation Department has included such a facility – with a 400 meter indoor track -- in its master plan for Foothills Athletic Park.

In a press release, the Recreation Department explains that the plans include improvements and additions “to increase capacity and better accommodate the evolving needs of Calgary's athletic community.” Our growing population means increased demand that can't be met by aging facilities that are increasingly costly to operate.

In addition, the department points out, the master plans address the City's need for “primary priority facility types” such as gymnasiums, indoor track, indoor fields, indoor ice and aquatic facilities as well as multi-purpose space that were identified in the City's 10 Year Strategic Plan for Sport Facility Development and Enhancement.

The department proposes to phase in the improvements and additions over a number of years as funding becomes available.

Currently plans are underway to complete badly needed repairs and improvements to the Foothills outdoor track. An upgraded outdoor track will help meet the needs of the running community in the short term. The indoor track and multisport facilities in the fieldhouse willl serve the larger sports community for the long term. We should urge the City to construct a fieldhouse in the first phase of the master plan. Since Calgary doesn't have a fieldhouse facility at present this should be a high priority.

Open Houses

Tuesday, April 20, 2010

6-8 pm

at:

South Calgary Community Association – Main Hall

3130 - 16th St. S.W.
Calgary, AB T2T 4G7

Wednesday, April 21, 2010

6-8 pm

at:

University Elementary School

3035 Utah Drive N.W.
Calgary, AB T2N 3Z9

The Calgary Multisport Fieldhouse Society encourages you to attend to find out details, give input, and show your support for the creation of this world-class facility. A show of strong public support is required to emphasize the need for a fieldhouse in Calgary.

For more information on the Calgary Multisport Fieldhouse, visit the Society’s website at http://www.calgaryfieldhouse.ca

Looking For a Starter Road Bike?

2010-04-02T08:07:00.001-06:00

Speed Theory realizes that there is sometimes a bit of a hurdle to get into the sport of road biking. So in response we have come out with a package deal with some of the main items you will need to get started. For the low price of only $1349.99 you get a Felt F95, Keo Classic Road Pedals, Shimano R076 Road Shoes, a pair of cycling shorts and a cycling jersey. There are a litmited number of these packages available so call today to reserve one.

SpeedTheory Calgary
735A 10th Avenue SW
Calgary AB t2r 0b3
p: 403-202-1030 f: 403-289-1689

www.speedtheory.ca

Kronos alum finished top Ten in 2010 ITU WC Kick-off race

2010-03-29T11:33:00.001-06:00

Kronos alum and 2008 Olympian (for Netherlands) completed in this weekend's 2010 ITU WC opener at Mooloolaba, Australia. She finished 9th in a strong female field including title defender Kristen Sweetland of Canada and 2008 Olympics 4th place finisher Laura Bennett of USA. Lisa had a fast 10K run of 37:40 with a finishing time of 2:04:35, 90 seconds behind the winner.

For a race highlight video: http://www.triathlon.org/news/article/frintova_takes_mooloolaba_world_cup_title/

Congratulations to Lisa...

1. Vendula Frintova (CZE) 2:03:16
2. Tomoko Sakimoto (JPN) 2:03:17
3. Liz Blatchford (GBR) 2:03:43
...
9. Lisa Mensink (NED) 2:04:35
10. Debbie Tanner (NZL) 2:04:36

Canmore Winter Meltdown - Winter Triathlon April 2nd

2010-03-05T12:41:00.001-07:00

"Canmore Winter Meltdown"

Location: Canmore Alberta

Date: April 2^nd 2010 (Good Friday)

Information is available at www.ascentphysio.com/meltdown

All proceeds go to Cross Country Canada's High performance program to support our athletes. Website and there will be a link added in the next few days for registration and more detailed race information will be added by the end of the week. It is an Alberta Triathlon Association Sanctioned Event.

Alberta Battle of the Bikes

2010-02-24T09:35:00.000-07:00

Calgarians and Edmontonians have a special relationship.

We often seem like warring siblings: At the end of the day we’re all proud Albertans, but sometimes the fighting, insult hurling and sheer competition takes over. Anyone who has ever attended Oilers - Flames game knows exactly what the Battle of Alberta means.

We’re adding a new element to this ongoing rivalry and we need your help. This ain’t Lanny MacDonald vs Wayne Gretzky but it is an all-out athletic battle for a great cause!

On Sunday, March 14, 1:00-2:00 pm, we are staging Alberta’s first Battle of the Bikes to raise awareness and support for the Enbridge Ride to Conquer Cancer benefiting the Alberta Cancer Foundation. Cyclists will square off in giant spinning classes at Northlands in Edmonton and Eau Claire Mall in downtown Calgary. This really promises to be a spectacle and we’ll be inviting the media to participate and cover each event....because the city with the most participants gets bragging rights.

And there could be more. Currently the Guinness World Record for stationery cycling classes stands at 423 participants. We hope to break this record but it can only happen in one city. There’s no charge to participate and it’s open to everyone. So get as many friends as you can out there on bikes; help claim the victory for your favorite city - and together we’ll raise even more awareness about the Enbridge Ride to Conquer Cancer.

http://ab10.conquercancer.ca/site/PageServer?pagename=ab10_battle

Tri - it Spin-a-thon

2009-12-28T16:04:00.001-07:00

What you should know

When?

January 10th

Where?

Rundel College

4336 16th Street SW

HOW?

Load up the car on Sunday morning with your bike and bike trainer. Come on down and enjoy the day.

Why?

To help support Jordan Bryden and Janelle Morrison in their pursuit of excellence. Additional funds will be given to development athletes in the community.

Cost?

65.00 gives you the chance to ride

Prizes?

Lots of give aways! They will be given away continuously through-out the event. A small goody bag will also be given.

AUCTION?

There will be both a live auction and a silent auction. A few special items will be auctioned off during the ride. A silent auction will be a great chance to get a good deal on unique triathlon inspired gifts.

FOOD

Spolumbos Sandwiches will be free to all athletes. Bars, gels, chews, drinks and snacks are all included!

How Do i Register?

Email us to register!

Email: triitspin@gmail.com

or come visit us at the Tri It store!

Please see the link below for more information on the Tri-it Spin-a-thon.

http://web.me.com/jordanbryden/Site/Spin-A-Thon.html

KRONOS TRIATHLON CLUB - swim coach job description

2009-12-21T11:49:00.001-07:00

KRONOS TRIATHLON CLUB

JOB DESCRIPTION

Position: Swim Coach

Kronos Triathlon Club

The Kronos Triathlon Club is a non-profit organization based in Calgary. We are dedicated to training and helping improve the ability of all triathletes: kids of steel, juniors and adults of all ages in a supportive, friendly and fun atmosphere.

Authority and responsibility

This position reports to the Board of Directors and works closely with the Head Coach and Coaching and Athlete Development Director. The directions of the entire Board are communicated to the Swim Coach by the President of the Kronos Triathlon Club. The Swim Coach is responsible to provide on-deck coaching for two to three (tentative days are Mon. and Wed. mornings) weekly swim sessions as designed by the Head Coach. There is no requirements for meets

Key Responsibilities

1. Weekly Swim Coach Sessions

· On-deck coach 2-3 swimming workouts per week at Jewish Community Centre or other facility, this may include outdoor lakes during the summer;

· Weekly workouts will be sent out by head coach prior to the start of the week;

· Maintaining on-going communication with head coach regarding athletes performances and prescribed workouts;

· Maintaining on-going communication with the President on administrative and facility issues;

· Work in cooperation with head coach;

2. Other

· Other duties related to weekly swim workouts as directed by the Board.

Qualifications

· NCCP certified triathlon coach (or individual certification in swimming);

· 3 years of coaching experience in swimming and 5 years experience as an athlete or a combination thereof;

Please submit your resume in confidence to the selection committee, care of: info@trikronos.com. Salary for this position is commensurate with experience. The anticipated start date for this position is January 4th, 2010. Thank you for your interest. For more information about the club, please visit: www.trikronos.com.

Kronos Run Practice canceled for December 5th -Saturday

2009-12-05T08:35:00.001-07:00

Team,

Today's run practice is canceled. The roads are brutal. So let's plan on having a great bike workout today at 11:30 am. I think by then the roads will have had a better opportunity to be cleared.

Coach Sandra

Community Events/Seminar: Power Meter Seminar @ Talisman

2009-11-05T16:07:00.001-07:00

Power Meter Seminar

Power meters continue to revolutionize how cyclists and triathletes train for competition along with optimizing one's race strategy. However, how many people really know how to use a power meter? This seminar will provide an overview of the various power meters and how the information collected can be of use to athletes and coaches.

Specific examples will be shown from actual racing and training power files.

If you are considering joining the "power revolution" this seminar will help provide you with the information to make an informed decision and how to do more than just observe your power numbers.

Presented by Jack VanDyk

When: Thursday December 3rd 7-9pm.

Where: Talisman Centre - The Riverview Room.

Cost $15.00

Please reserve your spot by contacting Jack at 403.355.1259 or jvandyk@talismancentre.com.

Repost: Pool Etiquette

2009-10-14T17:45:00.001-06:00

As we being to transition into more continuous swimming and interval work in the pool I thought that we should go over a few unwritten rules of etiquette in the lanes at Kronos swim practices. If you need clarification on any of these conventions I am happy to go into further details. However, before I sit everyone down in front of the white board to discuss pool etiquette I thought I would try a really long e-mail. Bare with me and please read through especially if you may be one of the athletes that is uncertain of what to do when a faster swimmer is approaching your toes.

Pool Etiquette

Experienced drivers know that roads are safer and more efficient when everyone observes a few common courtesies and basic rules. Such things are even more important when there are no explicit signs or signals to tell everyone what to do and when to do it. Like at the pool.
To avoid conflict, and make everyone's experience more enjoyable, a number of conventions have grown up over the years. Here they are in brief:

1. Lane designations. At Kronos practices, lanes are designated as Lane1 beginner, Lane 2 intermediate and Lane 3 experienced. On Sundays each lane designation picks up one more lane to use. These are relative terms. Choose a lane compatible with your speed, and then notify the others in the lane that you are joining them.

2. Swimming pattern. If there are two of you in a lane and some days there will be, you may choose to keep to one side of the lane; the other swimmer will stay on the opposite side (side by side swimming). Three or more swimmers in a lane must circle swim. At kronos practices the custom is to stay to the right, which means swim counterclockwise. This will guarantee that people's hands will not hit while their arms are recovering over the lane rope. Also if everyone knows that all workouts will start the same way then we will not have any confusion.

3. Joining a workout. If there is a workout set in progress, you may join only as part of the set. Make sure you enter slowly and not into anyone's way. Please notify athletes that you will be joining their lane during the very next interval.

4. Speed. At Kronos practices we try to level the lanes so that similar skill levels are swimming together. With three lanes this may not always work perfectly. So slower swimmers must yield to faster swimmers.

5. Passing. Pass "ONLY" on the left. Tap the foot of the person in front of you before passing. If you are being passed in the middle of the length do not stop, continue swimming at the same speed, do not speed up! You will feel a tap and someone should be coming passed shortly. If you are being overtaken at the turn/wall, stop, and wait until the other swimmer has pushed off.

In addition, observing several rules of common courtesy will be helpful.

1. Do not stand in front of the pace clock

2. Entering. When you enter the water, never dive, jump, or push off into oncoming swimmers. Wait until they have made the turn and pushed off. Make sure athletes know that you are joining the lane.

3. Stopping. If you need to stop, squeeze into the corner to the right of oncoming swimmers, so they will have sufficient room to turn/touch.

4. When standing at the end of the pool waiting for further instruction or during a rest interval make room for all the athletes in your lane to touch the wall. Everyone should have the chance to swim the full distance of every interval and not 5m short each time because lane mates continually crowd the wall.

5. At all times be aware of what is going on within your lane. Also try not to kick or swing your arms into another lane.

6. Keep your toenails and fingernails trimmed. Ha-ha had to add that oneJ.

Hope this helps everyone have a more enjoyable swimming experience with Kronos.

Bart

Less clicking: Hotmail access on the new MSN homepage.

Re: October Training Plan...

2009-10-10T10:10:00.001-06:00

A group of us will be meeting at the North parking lot of Edworthy park (by Memorial) tomorrow morning at 9am for the long run.

MChui

On Mon, Oct 5, 2009 at 1:22 PM, M C <mkhchui@gmail.com> wrote:

For the first few months, I think it would be a good idea to meet as one or two (north/south) group to do the OYO long-runs together. This will allow all of us a chance to meet each other and socialize. For safety reasons, it's also good to run with a partner if not a group.

I know there'll be difference in abilities and time, so we can split into smaller groups if need be. But we'll stick together for the first 20-30minutes of the run to let everyone settle into their run.

Given it's thanks-giving, I know we wouldn't have everybody in town. I'm planning to do the Sunday long-run from Edworthy park but am flexible about the time (8-11 start). So, if anyone would like to meet up, let me know and we can work something out.

For the groups in the south-end, JCC would be a good location to meet.

Michael Chui

October Long Runs

2009-10-05T13:22:00.002-06:00

For the first few months, it would be a good idea to meet as one or two (north/south) group to do the OYO long-runs together. This will allow all of us a chance to meet each other and socialize. For safety reasons, it's also good to run with a partner if not a group.

I know there'll be difference in abilities and time, so we can split into smaller groups if need be. But we'll stick together for the first 20-30minutes of the run to let everyone settle into their run.

Given it's thanks-giving, I know we wouldn't have everybody in town. I'm planning to do the Sunday long-run from Edworthy park but am flexible about the time (8-11 start). So, if anyone would like to meet up, let me know and we can work something out.

For the groups in the south-end, JCC would be a good location to meet.

Michael Chui

Adult Membership tentatively FULL! Send email to inquire about Teens-of-Steel and Competitive program

2009-10-01T10:36:00.001-06:00

With less than a week to go from our first day of practice, Kronos is tentatively full for the 2009/2010 training year. The executive and the coaching staffs are still accepting athletes for the Teens-of-Steel and Competitive program on a case-to-case basis. If you're interested in joining the two programs, please contact us at info@trikronos.com

Jen: MY JOURNEY TO BECOMING AN IRONMAN

2009-09-17T19:26:00.001-06:00

In early 2008, I decided I was ready physically, emotionally, and financially to finally tackle Ironman.

In spring 2008, my Dad and I decided to sign up for our first Ironman together.

In June 2008, I received an email telling me of my friend's devastating misfortune which in turn became my good fortune as I was now going to have a training partner for Ironman training.

On August 25^th, 2008, my Dad, Kristy and I signed up for Ironman Canada 2009.

In the following twelve months.....

I trained.

I didn't work much.

I swam, biked, and ran thousands of miles.

I laughed.

I cried.

I had giddy fits.

I spent a lot of money.

I made new friends.

I didn't see much of other friends.

I smelled like chlorine.

I showered two or three times a day.

I ate...a lot.

I got cranky if I didn't eat.

I was so sore I could hardly get out of bed.

I was so sore I could hardly sleep.

I learned a lot about myself.

I learned a lot about others.

I travelled.

I sweat.

I drank a lot of water.

I complained.

I went to work with wet ponytails.

I napped...a lot.

I crashed.

I hurt.

I went to massage.

I went to physio.

I went to chiro.

I had injuries.

I had needles put in my arm, neck, back, glute, and leg.

I paid someone to use medieval looking stainless steel tools on my leg.

I counted calories.

I memorized nutrition plans.

I ate too many bananas.

I ate hundreds of gels and powerbars.

I wore out my Ipod.

I finally found goggles that work for me.

I got funny tan lines.

I peed in the bush...a lot.

I was emotional.

I was scared.

I was excited.

I suffered through some crazy workouts.

I ran around the Glenmore reservoir more times than I care to remember.

I memorized every mile of Springbank Road.

I rode to Nepal several times.

I got fit.

I got strong.

I was the healthiest I have ever been.

I prepared.

I trusted my training.

I trusted my coaches.

I trusted myself.

I trusted my fitness.

I had fun.

My dad arrived on the Tuesday before the race and we drove out to Penticton to our beautiful rental house on Wednesday. At my swim that evening, I wrenched my neck while sighting in the water and thought...oh, great. I was also dealing with what seemed like a pulled hamstring from a trainer ride a few weeks back. My body was not enjoying the last week of taper and I desperately booked two half hour massages for Thursday and Friday. But on Friday morning, I was comforted by Sandra who said that every ache and pain would go away on Sunday morning. I was sure hoping she was right!

I had made lists for all my transition and special needs bags for the race the week before so I felt very calm and prepared pre-race. I also stayed in our little rental house, away from the crowds and frenzy of the race expo as much as possible. I think this really helped me relax and not get caught up in the hype (even though I thoroughly enjoy that when I'm not racing!) and I appreciated that there weren't 20 athletes biking by my house every time I looked out the window. I was slightly concerned that twice in the few days before the race I woke from a dream that I did Ironman and couldn't remember doing it. I really didn't want that to happen!!

Race morning came with a 4am wake-up call, however, my body wanted nothing of it and instead I was up at 3:30 making my first bathroom trip. Oh, the joy of nerves! Down at transition by 5:15 and my Dad and I found Kristy pretty quickly in the body marking area. I was so happy to be able to be with these two people who have been such a huge part of this year-long experience! I was very lucky to have Mark and his friend Ray taking awesome photos to capture the moments of each part of the day, starting with these nerve-filled ones!

After securing my nutrition and bento box on my bike, it was time to wait in the port-pottie line up. I am pretty sure that no race venue can ever have enough porta-potties because that line was long! However, while standing in line I drank my Boost and took pictures....might as well use the time wisely! We started getting our wetsuits on and this is when it finally struck me. We are doing Ironman!! I gave my Dad a huge hug and thanked him for this journey...even though we didn't train together we developed a special relationship that only a father-daughter combo doing their first Ironman can truly bring. He is awesome and I love him and his determination and passion for this sport so much! I was more emotional giving Kristy a hug because I know that over a year ago when she made this decision to train for Ironman, it was not to get a time goal...it was a journey she took to overcome a lot of pain. I felt privileged to be able to share that journey with her and God knows we have leaned on each other and pushed and pulled each other more this year than we ever have before. She is my amazing training buddy!

In the water we went...Kristy, Emilie, my Dad, and I did a few strokes to get wet and make sure the goggles were good. Last hugs were given all around. We found our spots on the right and then I took a few moments to look back at the crowd of spectators that were there to see us start. Never in your life can you imagine this moment until you are there-it was simply unreal! While standing there, the tall dude beside me totally elbowed me in the jaw. I made a comment that he was already getting his elbows out before the swim even started...he apologized profusely. The gun went off and I walked probably 15-20 steps before diving into the water due to some rocks and shallow water. The first few hundred meters of the swim were a bit rough for me...people were swimming up my back and it was pretty busy. But a few minutes in I found myself, a guy on my left, and a girl on my right swimming in a nice line, straight and civil, just the way I like it. We stayed together almost to the sailboat and on the inside of the buoys. I just tried to stay calm and relaxed and strong but that quickly changed when around the sailboat I got totally beat up by a couple of swimmers and thought I was going under. I mean, I could have given the scuba diver a high five, I was that close! And then both of my calves totally cramped up. I'm talking like seized up, Charlie horse type cramps. I just kept kicking to get the hell out of the there and when I found clear water again I was able to stretch them out while swimming and relax again. I was a little worried about getting cramps 1800m into a 12+ hour day-yikes! But the rest of the swim was very comfortable, relaxed, and I felt like I took it easy the rest of the way in. I swam pretty much by myself the whole way back...I have a difficult time drafting off people's feet so I didn't bother stressing out about trying to find feet. Coming out of the water, I was thinking I probably swam around 1hr5min because it felt so easy. But I was really surprised to see I was 1hr1min. After seeing this, I got really anxious for some reason and starting having trouble catching my breath. Once my wetsuit was stripped off, I walked to my swim to bike bag and doubled over with my hands on my knees taking deep breaths...I think I was worried that I swam too hard and that would screw my whole day up. The volunteer in my row was someone I knew and she said something to calm me and then I thought....Jen, you've tapered....that swim was exactly what it was supposed to be! Oh yeah!!!! Methodically got my bike gear on, sunscreened up, and then walked to my bike. I really didn't feel the need to run through transitions on such a long day!

I was soooo excited to get on my bike!!!! (you will probably never hear me say this again!!!). I was pretty sure I would be the first Kronos out of the water so I figured Bart, Sandra, and the rest of our awesome cheering squad would be pretty pumped to see me. They travelled all the way to the Okanagan to watch us race...and I was going to give them a good show! As soon as I was clipped in, my perma-smile for the day developed. I thought I was emotionally ready for the crowds along Main St. but again it was unreal! I seriously felt like I was in the Tour de France with the crowds lining the street! I felt my bottom lip quiver a bit with emotion but I just smiled and enjoyed the support.

I went with my plan to keep light pressure on the pedals at all times. So, I didn't freak out when I saw 40km/hr at some points towards McLean Creek and beyond as long as I knew that I was not pushing hard on the pedals at any point. I could feel my hamstring acting up but Sandra was right...the pain went away 40km into the ride! Screaming down McLean Creek hill towards OK Falls I dropped half of my wrap and then in the shadow I saw something dangling off my bike. I decided to stop and it ended up being my bike bag which was almost all the way off! Kinda weird since my bike bag has never given me issues ever! Funny enough, bike support was right behind me and actually stopped and fixed my bike bag! Sweet! While standing there for 45 seconds, I swear 100 people screamed by me on that crazy fast downhill! I continued my light pressure pedal stroke to Richter's....followed my nutrition plan and made sure to drink a lot (which is never an issue with me anyways!) Turning up Richter's, I could see in the distance a giant tigger...and knew this would be my awesome Kronos training buddies. Oh man, it was soooo good to see them, their outfits were awesome and they were so loud with their cheers! Spun my way up Richter's and finally started to pass people...a nice change from the 1000+ people that passed me on the way there! Going over the first timing mat was cool because I reminded myself of all the friends, family, work colleagues, and training buddies that would be watching my progress and who have supported me through this journey and I was able to draw strength from them. Although I was not getting hot yet, I started dousing myself with water at every aid station and in between. I knew from the Desert Half that the heat can sneak up on you quickly and I think by starting this step so early I was able to fight off the effects of the heat a bit better for the rest of the day. Getting to the top of Richter's I was so happy to see Mark and his buddies Ray & Curt cheering and taking pics. I had smiles and waves all around! Fast forward to the rollers....pretty uneventful and actually felt like they went by quickly. Switched my nutrition plan around a little so that my favourite riding treat...a Snickers bar!...would be eaten in my least favourite part of this course which is the stretch between the rollers and Keremeos. I was so prepared for nasty headwind or crosswind that I was pleasantly surprised to have very little wind. On the out and back I finally got to see the rest of my training group (Emilie, Byron, Mike, and apparently Peter who I never did see when he passed me). My Eload bottles were nice and cold from freezing them overnight and I was pretty excited to have my normal drink back. It was great to see Kristy catch up to me and we chatted and biked for a few minutes before deciding not to risk the drafting call. We then bounced back and forth for the rest of the ride. My legs were starting to burn (you know, kinda like I just biked 130km) but I knew it was part of the experience. Yellow Lake was so so awesome despite the forest fire smoke that I started to see and smell all of a sudden...I cheered on this section before and knew how amazing the crowds would be. But again, once you are the athlete, it takes on a different meaning. I couldn't believe the crowds, cheers, yells, supporters, people dressed up....it was so awesome! I just soaked in all that energy from the crowds, kept my smile in place, and spun my way past a LOT of people in this section....sweet! And...funny enough the burning leg pain went away...must have been all those good vibes! It was great seeing the Kronos cheering crew again at the Highway Junction because I needed that energy to get that last section done...the usual fast paced rolly section was not so fast since we had a nice headwind, and the last 5 km down Main St. in Penticton was seriously the hardest part of the bike for me. But alas, transition was in sight and I was ready to RUN!

But then I got off my bike and my left butt/hammy was pretty tight. I once again walked through transition and methodically got my run gear on and loaded up with fresh salt tabs and my gel flask. I made sure to dry my feet as good as I could before donning socks and shoes and made a vow to keep them dry at all costs. I was very very excited that Kristy and I were leaving the transition tent at the same time! We high-fived as we got re-sunscreened up and talked about how this was the perfect scenario, two training buddies getting to run this together! We started off at a pretty good pace and being together seemed to make the first couple of miles go by pretty quickly for me. Kristy and I knew that it was possible that even though we run together all the time, that on this day one of us may have to let the other one go. I was feeling pretty strong and my legs felt really fresh so I had to make the hard decision to run my own pace. Kristy was super encouraging about it and this made it a little easier to go, although I did tell her that she may just be seeing me again soon! By the time I got a few miles in, I had to make a pee break in the porta-pottie and unfortunately this set off a streak of multiple diarrheal issues throughout the run. This was the part of Ironman that I was worried about, but I managed not to have a lot of cramping, and actually felt quite good energy-wise and muscle-wise. In my training I have dealt a lot with GI issues, so really this sensation was not a new thing for me...although I did know that it was related to much different things than the usual. Oh well...I continued to smile, smile, smile and very quickly I realized that if you smiled at spectators as they sit there looking bored on the sidelines waiting and watching for their athletes, they will cheer for you. And I'm talking cheer loud, say your name, and comment on your great smile and form. Ha ha...so for all those wondering why I smiled so much....yes, I did have a lot of fun, but the reaction I got from the crowd when I smiled gave me SO much energy that I decided to use it to its full advantage. Made my way out past the coaches near Skaha, and then out to where our awesome Kronos cheering squad was at the bottom of the first not-so-nice hill. So, so , so good to see them, I took in their energy and continued on my way. Saw Byron, Fitzy, and Peter on my way to OK Falls and then saw Emilie near the turn-around. So awesome to see my teammates ripping up the course! The whole way to OK Falls, I continued with my planned nutrition plan even though I knew it was pretty much going right through me...I just wasn't really sure what to do about it (I WILL know what to do about it the next time I do this race!!). I felt steady and strong and my heart rate was low. I managed to keep the heat at bay by soaking my forehead/neck/back/chest with sponges and ice at every aid station which helped in that I never felt that I was getting too hot. I had a major goal for this race and that was to run the whole marathon except for the aid stations. I stuck to this goal faithfully and because of it I passed hundreds and hundreds of people walking. I had heard that this would happen, but truthfully I was very surprised at it and not gonna lie, it made me feel pretty awesome! I had done a lot of mental training for this race and had many tricks up my sleeve to pull out if the going got tough and I felt the need to walk. But luck was on my side and I managed to never hit that line where it gets exponentially more difficult to continue running. I did have a good running friend "run" for me for miles 14 and 15 (she knew about mile 14, but I added the mile 15 in for her too since it was a really yucky one!). This is a way to hand over the mile mentally to someone else (who, by the way, wasn't even at the race site) and sort of pretend that they are running for you. Sounds weird, but hey, it worked! Caught up to Emilie near the Kronos cheering squad and it was fun being there with all of them and again soaking up their energy. Saw Kristy and my dad on my way back to town also, and it was really awesome to see my Dad also having a blast and enjoying the day. My hamstrings and ankle were getting sore but I just acknowledged it and then accepted it by telling myself it was part of the experience. I was pretty happy that my feet did not have the burning sensation that I felt at the Desert Half. Mark biked with me for a bit after Skaha and that was probably the worst section for me physically because I had to go to the washroom so bad and could not see an aid station in sight! I refused to walk though and somehow managed to make it to the next porta-pottie. That last few miles down Main St into Penticton was so awesome. I literally could NOT take the smile off my face. I knew I had so much left in me...I had been running almost the entire run in low Zone 1 and I didn't even care! I was just having so much fun! The crowds in Penticton are so amazing and the stretch from Starbucks to Lakeshore, I swear I was the only one racing because it felt like everyone was saying my name and cheering for me! I felt like a rock star! Okay, so maybe I was getting delusional. I thought it would be torture to see the finish line and then have to turn to run away from it and back again for a mile or so. But honestly, I loved that section! Again, the energy and the crowds just made me float to the finish line. And I actually had a fleeting moment where I didn't want the race to end. As I approached the final few hundred meters I remembered the times when I was the one watching the race and cheering, and I thought, man, it is so freakin' cool to be the one approaching that finish line, to have a final kick, to be finishing strong and happy, and to become an Ironman!

I wandered around the athlete finisher area for a while with my great catcher, and unfortunately continued to make a few trips to the porta-potties. I hung out with Peter while we waited for Emilie and Kristy to come in. And then I was anxiously waiting for my Dad...I figured he would be somewhere between 45 minutes to an hour after me. We were so happy to see each other and there was a pretty giant hug....pretty cool to do an Ironman with your Dad!!! We met up with my very supporting boyfriend to make the trek home with all our gear and despite our best intentions to make it back down for the midnight finishers, it just didn't happen.

Post-Ironman comes with a lot of emotion and feelings, and surprisingly not as much muscle soreness as I thought. However, my lungs were incredibly sore from inhaling all the forest fire smoke on race day. I didn't sleep a lot and was kind of on a high for a few days. I didn't tell a lot of people, but I had a loose time goal of 12:30 if I had a perfect, no mechanicals, no flats, no nutrition problems, nothing-out-of-the-oridinary, feel-good kind of day. But with that goal came a 3 hour window and the necessity to have a truly enjoyable experience. So people ask if I'm happy with my time of 12:38:26...um, yes, I am...but more importantly I am happy with the overall experience of the day and the sheer enjoyment that I had and the fact that I made that a priority in the day.

The day after the race I didn't think I would do another Ironman for quite some time....but something changed after that and now suddenly I have forgotten about the endless hours of training, the sacrifices, the pain, the cost, and the busyness that surrounds Ironman training. If it's a passion and something you love doing, why wouldn't you do it if you're able to? I worry that the experience just simply wouldn't be the same if I did Ironman again, but then talking to a good friend who is an Ironman Canada veteran, she says that the experience gets better every time. That just may be enough to make me consider a repeat....maybe sooner rather than later!!!

Debbie's IMC Race Report: Another Ironman Experience.

2009-09-08T16:51:00.001-06:00

I wasn't going to do Ironman Canada this year. The original plan was for Byron to go this year and I would volunteer and sign up next year. However, at the Great White North Half Ironman race on July 5, I saw that there weren't a lot of women in my age group that had signed up to qualify for a spot at IMC. I started to think that maybe it would be a good idea if I did get in so that both of us could be in it together and not have to train as hard next year (maybe actually take a family holiday?). We felt that we had put our 3 girls through enough with all of our training.

Sure enough I ended up getting in (there's a story there that involves a seedy tavern, jugs of beer and some staggering to a bank – but I digress). I knew that it would be difficult, because the Kronos Ironman crew had started increasing their bike and run workouts in May. Even though I didn't have as much bike and run training as the rest of the Ironman crew, I knew that because of the Kronos program I would be able to finish. Luckily Ann had qualified too at GWN, so she and I were able to do some great (tough) workouts together. Sandra said we would be tired trying to get ready for IMC and we were! My goal for IMC though, was to finish strong and happy and if I came in under 14 hours I would be thrilled.

Unfortunately our two oldest daughters Meaghan and Courtney were unable to come with us, but we were able to bring our 10 year old daughter Shae for the week (school be damned!). She loved every minute of it and many thanks to Johnny, Jason and Tegan for taking care of her when we went on a bike ride with Mike and playing on the trampoline with her. She adores you all.

Race morning was fantastic. I had a great sleep and felt really excited. I was a little nervous about the swim. I decided not to look out at the crowd, or the hundreds of other swimmers to the left of me. I focused on the Kronos group that was with me on the right side – Byron, Ann, Peter, Kristy and Mike (Jen and Emilie were at the front). I tried to pretend that I was just swimming with them. I enjoyed the swim and I never expected to! I even waved at the scuba divers below me at the sailboat and houseboat. I probably enjoyed it too much – my swim was slow (1:19), but I was definitely trained for the distance. It never felt hard.

I knew the bike would be difficult, but luckily I had been out to Penticton to ride the course in July, so I knew what it was about. I felt good on the bike – perhaps I could have gone faster to Osoyoos, but I was worried about saving my legs for the marathon. Going up Richter's was great – I felt so strong and passed so many guys (yahoo!). The rollers seemed way easier than the last time I was there, so I was happy about that. On the way to the Out and Back, it became a little harder (at about 100K). I started to feel my legs there, so going up Yellow Lake was hard, but I still did ok and even passed people again. The support from Kronos was amazing; Johnny, Jason, Tegan, Bart, Sandra, Lauren, Chelsey and Mike C. were all between Richters and Yellow Lake – so great to see them all. My parents and our youngest daughter Shae as well as my father-in-law and sister-in-law were at the top of Yellow Lake. To top it off, Byron gave me the greatest surprise of my life. He flew Meaghan and Courtney out for the day. There they were jumping up and down and screaming "Mom Mom"at the top of Yellow Lake. Ok, Peter I broke the cardinal rule too – I cried (a lot) at Ironman!

The bike took 7:04 – I know that's a long time on a bike, but my legs felt ok. I got ready for the run and all I thought about for the first bit was "just keep moving and you'll feel better soon". And that's what happened. While I was running out to OK Falls, I tried to think of who I would see from Kronos running on the way back. It was wonderful to see Byron, Mike, Peter, Emilie, Jen, Kristy and Ann (thanks for the great hug Ann!). At about mile 14 I started to lose it. There was a long gradual uphill to run and I realized I still had 12 miles to go. So, I walked for a bit and decided that at the next aid station I would take the two Advils that I had packed at Special Needs and start drinking Pepsi. Again, I saw Johnny, Jason and Tegan plus Lauren and Chelsey were down at OK falls. It seemed like they all knew when we would need them the most.

With 2 miles to go, I felt really strong and was really excited when I heard the crowd and announcers closer in. I got around the corner to the out and back on Lakeshore and saw my family. It was getting dark and I really couldn't see anyone, but I could feel the energy of the crowd. It was fantastic. Then Jason came along and ran with me during the last bit (there's a story there – when I first joined Kronos and first met Jason, he paced me at the end of our first 5k time trial; so there he was again for me at Ironman). Jason told me to run toward the white light! I told him I wasn't ready, but somehow I was drawn in running faster and faster (well, fast for me) – sure enough the white light was the finish line! I was so happy to see that I finished under 14 hours – 13:46. I felt fantastic!

Of course, Byron was there at the finish line ready for the post-race hug and tears! He looked pretty fresh – he finished 3 hours before me!

Many thanks to all of the Kronos group for the great training and support. It was truly an experience I'll never forget.

Jill's "My Adventure on Fat Tires"

2009-08-26T09:45:00.001-06:00

Many of you have suggested that I write up a bit of a race report for the Alberta XTERRA race that I participated in this past Sunday, so here it goes...

I'll preface this by saying it's been a long time since I've been nervous about a race throughout the week leading up to it. But, on the other hand, I was a rookie again with no real expectations in terms of race outcome. My only goals for Sunday were to work hard, and keep the rubber down on the bike. Having only really gotten into mountain biking in the last year, I knew my technical skills were going to be somewhat questionable compared to experienced riders, and I really hadn't any idea how I was going to ride once I started to really fatigue. The weather this past month wasn't a help either, the rain leaving the trails super muddy and torn up. However, I managed to get up to the Nordic Centre Thursday before race weekend and rode 1-1/2 loops of the course, riding the technical singletrack climb twice. The description of the course was 'non-technical with significant elevation gain/loss.' This is code for friggin' HILLY. Despite the hills and the relatively short section of singletrack, the course really was rookie-friendly. And after Thursday's ride, I felt MUCH better about the race, and the nerves seemed to settle... at least until Sunday morning when all the really decked-out bikes started showing up. But honestly, with some fresh rubber on the rims my older full-suspension Trek with XT was just fine.

I think I was about the fifth person to arrive in T1 Sunday morning, and set-up my stuff. I debated whether to lay out socks and a Camelback, opting for neither. I figured it wasn't a muddy course, and it's only 7k on the run and I can suffer through it if things get sideways. Off I went to T2 at the Nordic Centre to set-up my T2 stuff, which is just like every other race. I was all set with lots of time to spare. I did a quick run warm-up, grabbed my swim gear, and hopped on the bus back to Quarry Lake where all the women had the first wave start. I'd say the swim was rather uneventful, except for having my ankles grabbed and yanked backward a few times half-way through the first of two loops of the swim course. I kicked - HARD - for several strokes and the sticky hands got the message and backed off. Although I still haven't quite figured out how to swim in my wetsuit (I seem to go backwards in the water just about every time I wear it), I came out with the lead girls. There were about 5 of us all in T1, where my choice to go forgo socks and Camelback paid off. I shoved my hands into my gloves, my feet into my bike shoes, my helmet on, and got out and onto my bike in second or third (although I normally have my bike shoes already clipped into my pedals at T1, in this race there just wasn't enough distance to get my feet into them before I would be descending onto the singletrack directly across the road from T1). From here, I started dropping places.

Now, my bike is usually my strength. Not so for this race, but this was what I was expecting. The ride starts with climbing: you climb up to the Nordic Centre from Quarry Lake along some wide singletrack, and then you go up... and up... and up all the way to the highest point on the course, all before your legs get a chance to really come around after the swim. Even though my heart rate was near max for the entire climb, I rode this most technical part of the course brilliantly (the singletrack gets narrower with switchbacks, roots, and rocks the further up you go). I was really pleased with the climb; for a little while there I thought I was going to hold my own against 'the real mountain bike riders' until they flew by me about a 1/3rd of the way through the first lap. Ok - a little reality check, no problem! Then, I had my only real sketchy moment on the bike. I got caught in some really loose rocks on the left side of a really steep, fast descent where you go straight down and then go straight up on the other side. The volunteer at the top of the hill was clapping and shaking his head, saying how impressed he was that I managed to stay upright. Note to self: stay RIGHT for the second loop (which I did)! I had spent the first loop of the bike all by myself, but by the start of the second loop of the bike, I was running into traffic as the later wave starts made it up to the Nordic Centre and the singletrack climb. The timing was a little unfortunate since it gave the girls behind me an opportunity to catch me as we all bunched up in traffic along the singletrack. This is where my lack of technical skills was most obvious, since you had to adopt the (slower) pace of riders in front of you as you tried to navigate your own line while simultaneously dodging those who were tipping over right in front of you. I had to stop at one point, run around a few tipped over riders, and then run my bike up to a spot where I could get back on. From about the top of the climb and the rest of the 2nd loop there was a group of me and about 3 other girls constantly leap-frogging each other as we picked our way around traffic on the wide double-track paths.
Although I had a big aerobic engine and was prepared for the sufferfest, I still need experience in gear selection and timing of the gear selection, bike handling, and decision making such as when to stay seated versus when to get up and stand without spinning out. The more experienced girls would pull away from me on some of the descents, and I would claw my way back up to them on the climbs. We continued like this all the way into T2.

I had another quick transition, beating one or two girls who were in the pack entering T2 at the same time. I was thinking my legs felt pretty smoked from the bike, but was pleasantly surprised as I immediately pulled away and even closed the gap on a few girls up ahead as we went up the first hill out of transition. At this point I was totally focused on trying to relax and breathe as a side stitch firmly established itself as we started the long and steep downhill that goes all the way to the run turnaround. Between the stitch and my legs, I was in a world of hurt when I missed one of the turns on the run. Luckily, two of the girls whom I had just finished pulling away from were still close enough to see me go astray and started frantically yelling, "turn, turn, TURN!!" So I got back on track, but lost a few spots and still had the stitch. By the time I got to the turnaround and started to go back uphill, the stitch subsided and I quickly passed the two girls who had saved me from my navigational error, and passed another as we grinded all the way back uphill. I was actually starting feel good, or at least as good as one does at 96% of max effort (according to my HR monitor, anyway) by the time I started the second loop of the run. I was making up more ground on another two girls ahead of me until I got held up at an intersection where runners had to cross the paved roller-skier track. Unfortunately for me, since the skiers didn't have brakes, they were given the right of way and the girls whom I had so tenaciously passed TWICE, caught back up to me and the girls whom I had closed the gap on got away as we waited for our opportunity to cross the tracks. Man, I was pissed!! A fire was lit in my belly, and I was off as soon as we were given the go-ahead. I quickly dropped the girls behind me and focused on the one girl ahead I knew I could catch. Not knowing if she was in my age group or not and even though my legs were SCREAMING, I slowly reeled her in throughout the long and steep uphills and sat right behind her with only about 250 metres to go. l knew I had a good kick left, so at about 200m to the finish I just went. I looked back: she hadn't tried to match me.

I finished the 1000m-20k-7k course in 2:18, the top girls finishing in 2:06. Even more satisfying is that I broke my 4th-place streak (with the exception of the UCTC race, I had finished 4th in my age group at every single race I had finished this year - I even finished 4th overall at UCTC). XTERRA: I finished 2nd in my age group and 9th female overall.

I would definitely recommend giving this type of race a go if you're up for a change, especially with the physically tough, but technically forgiving nature of the bike at this race. Be warned though: the ONLY flat spots on the course were the run from the lake to T1, and the long stretch of field at T2 for the bike and run turnarounds. So, you had better like hills, or at least be prepared for them.

With some more time on my mountain bike and some more hill-specific training, I think I can be right in the thick of things at the front, and may even contemplate a go at qualifying for Maui next year. We'll see how the winter goes and what the new year brings before I commit to that goal. But now I've said it out loud, and you've all read it, so I guess we'll have to see...

Thanks for all of the help, encouragement, and support this year. You guys are the best coaches and teammates: you were there to motivate and to commiserate with through some of the toughest workouts I've ever done! I have to say a special thanks to the short-course crew who consistently pushed me to work hard and really RACE. Also, good luck to the guys racing at IMC this weekend. I wish I could be out there to hoot n' holler as you go flying by, but I know you'll all have a really special day.

Looking forward to seeing you all soon,
Jill

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Kim's Kelowna National Triathlon Championships

2009-08-26T09:44:00.001-06:00

I was asked to let people know how things went in Kelowna, so here's the scoop.

The swim was the hardest one I've ever done. The water was very choppy, which arched the back, so my legs kept going dead. As a result I took in water twice on the first lap. The second time I thought I was going to drown. For the first time in my life I had to hold on to the rescue boat, but was able to finish the swim. My son Jamie was at the swim finish to act as my aid. I don't think I was ever so happy to see his face.

The bike was what I expected and trying to go up the mountain section,3 times, using one leg to cycle was quite challenge. At one point I felt like I was the guy on the 60's television show called Laugh In and would fall over as I was going 5 to 6 km an hour on that section. I didn't fall and while some had gotten off their bikes to walk up, I stayed on my bike.

I held back on the bike as I knew the 10 km run/walk would be difficult this year. I haven't been able to train due to the injuries from that crash and having hip surgery in February. I'd qualified to go to Australia World Championships, but since I couldn't train I wasn't able to go. My goal for this race was to finish in hopes of qualifying for World Championships in Budapest next year.

I finished the bike and Jamie was waiting in transitions. I grabbed the walker and headed out onto the run course. As one of the AWAD's fell on the course last year, all AWAD's were allowed to have their aid run the course with them. It meant a lot to have Jamie with me and was so touched by his support and words to try to get me to the finish line.

Because of the difficulty with the legs going dead after running, I was to walk the course. While the legs didn't collapse, it was a very slow go. The wheels on the walker got stuck on the boardwalk on each lap and I was so happy to come around that second lap to head to towards the finish line.

I ran toward the finish line and crossed in a time 4:07:50. While it was the worst race I've ever had and am not sure if it has to be my last due to the injuries sustained in that 2007 crash, I finished and with my son at my side.

At the awards ceremony I met many friends, people I've met from all over Canada, other athletes I was staying with from Toronto, Fort McMurray, Victoria. It was bittersweet to have my name called to accept a gold medal in my category. I knew it could be my last race, but the cheers and clapping made it difficult not to cry as they put that medal around my neck.

Later in the day we watched the elites and then went to Triathlon Canada Awards. So many people, including a group from Fort McMurray were there. When my name was called to accept the female AWAD athlete of the year for 2008 they cheered and called "Kim" and "Wedgie".

I wouldn't have been able to go without the help of friends Janice Field, Debra Fortin, that special someone Tim Anderson, my son Jamie and the organizing committee who made it happen. My daughter Meaghan stayed home with our sick dog, but would have loved to be there with mom instead. It was an extremely difficult race, a very emotional day, but what a day!!!!!

Chewy's Kelowna Apple Triathlon (National) Race Report

2009-08-26T09:43:00.001-06:00

Sunday, Aug 23rd

Pre-race
My heat start was 9:30 and I am so glad I didn't have to wake up until 6:45 – very civilized start time. I woke up with a bit of a headache and felt very hungry! So, I quickly ate my usual breakfast: peanut butter & nutella, special-K mocha bar, banana, orange, and a meal replacement shake. Once I loaded up my car and checked out of the room, I headed straight to the library parking lot. I did the usual race prep work, warm-up and put on my wetsuit for the start.

Swim condition: 21.5 degree water, wetsuit legal, windy, slightly choppy water

Bike condition: 3 laps with a 600m climb up Knox, 3x 180 turn, sunny dry

Run condition: 2 laps of flat course with 2 180 turns.

Olympic National Race

I did a quick 5min swim warm-up and lined up for the swim. With some quick instructions from the volunteers, we were off for the swim. I stood up in the front as always even though I'm not the fastest swimmer. I'll let you know the 20-29 guys do not swim without a fight - it was so much FUN. I swam over somebody as he dove under after the 2-3 steps run into th water and I got kicked a few times too, but I got a really good draft. It was chaos to the first buoy but I managed to avoid any major trouble and kept a straight line to the second buoy. First lap was all about conserving energy and drafting off the people around me. Once I hit the beach re-entry, expereince tells me I should have enough space to swim at my leisure.

After the 2nd swim lap run re-entry, I felt like my heart was going to explode! Even the 2.5Km run before the swim in the aquathlon felt better than this. But I managed to keep a tight line to the buoy and swam with 2 guys around me. Rest of the swim felt smooth.

Swim – 23:00 (PB, excluding the Wasa Lake tri sega)

Transition was good except I went to the wrong racks and had to run underneath it to reach my bike. A quick run-out and I was on my way. I passed a Calgary guy with a talisman tri jersey just before Knox and i was on my way to the first climbs. (My strategy was to power in the big gear a few times at the bottom, spin up on my 27 cog easy, and stand-up to power through the rest of the hill after 3/4 of the way up) The first bit of Knox climb felt hard on the quads but I managed flushed it out by the time I past the traffic barricade – I stood-up and powered to the top. The strategy worked very well as I kept to the left and always had a straight line to the narrow pathway on each lap.

The out and back section was tougher than I have envisioned but it was a good spot to separate out the weaker cyclists. At this point, the course was loaded with athletes from previous heat but I was able to keep my race pace throughout the 40Km. The downhill TT felt exceptionally well and I was in my 12 cog most of the time hammering it down. I executed my nutrition plan well: 1st gel on lap 1, salt pill on lap 2, and 2nd gel on lap 3. I felt strong the entire bike and I was able to take most of the corners very aggressively. It may not seem like a huge deal but the aggressive cornering saved me a lot of energy when I was able to pass the slower cyclist and not have to worry about sprinting past them as I exit the turn. I rode most of 40Km on my own and at the pace I felt I can sustain. I only had 2 cyclist challenge my bike position - I was able to fend off one guy on a fancy TT Cervelo while playing zig-zag with a 20-24 AG guy for lap 2 and 3. He passed me again on the last out and back but I decided not to chase him down. I kept him just seconds ahead. My legs felt fresh entering T2 and I was looking forward to the run.

My bike time at Wasa was 1:05, so I estimated my bike will be around the park of 1:10 given the steepness and length of the Knox climb. I didn't reset my bike computer since I didn't want to know the time. I only looked at the cadence the whole ride. So, I was pleasantly surprised with my bike time when I saw the finish.

Bike – 1:06:32

*I'm calling this my PB since it was hard not to draft at Wasa with the crowd and this one was all me.

Run was smooth. I counted the bikes in transition and knew I was in the top 10. I wasn't really looking for any results in particular but it was nice to know I would at least qualify for Budapest if I have a good run time. I didn't feel any pressure to catch anyone and just ran my own pace. Again, I focused on the same thing at the aquathlon race: good long stride and relaxed shoulders/arms. It honestly felt just like a hard training run - I was cheering on everyone I passed with lil words of encouragement and I saw and cheered Amanda, Julie, Tegan and Jason on the run. I was having a blast all the way.

I saw 1 guy in my AG at the half-way point of lap 1. I assume the dude was fast since he had his name on the ass of his uniform. While I wasn't going exceptionally faster than he was at that point, I stayed with him and pasted a bunch of people togetehr. About a Km or so later, I felt my legs were fresh and decided to push the pace. He didn't try to catch up at all and I was on my way to finish lap 1 and onto the second lap. I pretty much kept the same pace for the rest of the run but I never quite realize what the pace was since I never looked at my watch. About a mile out, I felt I had it in me to go for a long sprint. So, I picked up for the pace for a count to 30, then settle into the rhythm for a count of 30, push it again for a count of 30, etc. In no time, I ran through the board walk and onto the beach area (i just saw Lisa going into her 2nd swim lap). I saw 3/4 guys ahead of me and the crowd was really cheering, so I decided to sprint for the finish and see what happens. Noone challenged me at the sprint which was kind of a bummer since I always like a dramatic photo finish (good thing was I sprint past 1 guy in my age-group).

I headed straight for some food and got changed for my officiating duties right after I crossed the line (see below). So I was shocked to see my 8th place finish and 40:34 run when I checked my results after I was done with the Elite Men race. I just ran without thinking and listened to my body. I have always known I had it in me to run a 40min 10K, but I didn't think this was the time. I couldn't believe I did it when I wasn't even thinking about it. Even after I got home Sunday night (1am Monday I meant) after the 6 hour drive, I still couldn't believe it. I wodnered if the course was short or the timing was wrong, etc. It finally sunk in this afternoon when I did a ez run with my friend that I can do it and I don't know why I wouldn't believe I could before. I think I still have a lot to learn about the mental aspect of competing!

Run – 40:34 (PB in triathlon and 10K running)

This is definitely the most relaxed and enjoyable race I have had thus far. I didn't feel any pressure to go for results as this was meant to be my training race for Du Worlds. I started my watch before the horn and only looked at my HR most of the race. I did some changes to my prep week routine and they seem to have worked (ex. drinking more gatorade and nuun the 3 days leading up) but I also made some mistakes (feeling hungry on race morning?!...WTF). No matter, it all worked out at the end.

Seems like the mistakes I made racing this year all contributed to this race:
1) I don't race well in heat (Canmore and Calgary 70.3) = I need the salt supplement.
2) In Wasa I made the mistake of not having any back-up nutrition and excerise my plan= 2 gels on bike and 1 spare in T2.
3) The cycling races and crits help built my confidence with my cycling and taking the 180 turn more aggressively = I can push harder on the bike.
4) I knew I have the legs to run after the aquathlon.

…the race wasn't really dramatic. Perhaps I could've done it all along, perhaps it was the nutrition, or the proper taper. At the end, everything just fell into places on Sunday. Sandra always told me I should do my own race but I don't think I ever quite got it until yesterday.

Finish Time – 2:12:48 (PB), 8th in 25-29.

*Past results from Apple: 2:35:xx (2005), 2:32:xx (2006), and 2:23:00 (2007).

Thank you to Johnny "the Tigger man" and Mike for cheering us on. "Tigger" made my day when he chased me up Knox on the 3rd and final climb.

Thank to Sandra for guiding and coaching me in the past 2 seasons, I think it'll take my whole athletic career to fully understand everything you've said in the past 2 years. Bart and Ashley, you two were great with getting my swim up to par despite my lack of swimming this year and coaching us all season long.

To the 70.3 and Oly crews, you were all great training partners and best wishes to everyone at IMC and Clearwater 70.3.

Jeremy Role's Canada Summer Games Race Report

2009-08-20T23:10:00.001-06:00

The Canada Games has defiantly been an amazing experience for me and I am proud to say it was my last competition as a junior. All of the training and hard work I had put in throughout the season all lead up to a short 57 minutes of pain. I was confident going into the race knowing that I could not have been more prepared. I was in the best shape of my life and ready to put the balls to the walls.

I woke up at 7:30 with every minute leading up to 12 noon race start specifically planned out. I knew exactly when to eat, what to eat, when to head down to the transition, when to warm up etc... I left my room at 10:45 to head down to transition on my bike. I arrived at the race course one hour before start time and then continued my warm up with 15 minutes of running, drills and 1000m of swimming. When it was getting close to race start all of the junior athletes were lined up on the board walk. This was when the adrenalin started pumping. They announced all of the athletes and we headed one by one down to the dock. When the gun blew I shot off the dock and broke out at a fast pace so I would not get stuck in behind the other athletes. Within the first 50m of the swim a pack of guys broke out ahead and to the left of me. I quickly swam to the left and got right on their feet. I got right tight in with the group of 6 other guys. At this point I was just about going all out to try to stay on their feet. I stayed with them until I got to the second buoy… about 425m. I had some troubles getting around the second buoy which caused me to drop off the back of the first pack of guys. I was only about 2m behind them and I could not catch them. I even bumped it up to an all out sprint to try to get back on their feet but I could not bridge the gap. Right then, I knew that I would not be in the first draft pack on the bike like I had planned. I got out of the water with 2 other guys, Mark Okany and Josh Drad. I had a fast exit out of the water and started the sprint to transition.

I had a fast transition and was right out on the bike with Okany and Drad. We were the first chase pack out on the bike and we worked hard to pull in the first pack of 6 riders but they just kept getting further and further ahead. The first pack was made up of some serious talent and after the first lap I realized that we would not catch them. I ended up doing much more work on the bike than I had planned and this was because I was in a pack with only 2 other guys. We were unsuccessful in catching the first pack but we were successful in putting some distance in between us and the packs behind us. For the last 90 seconds of the bike I sat right at the back of the pack and tried to rest my legs for the run and right before the dismount line I got right to the front of my pack and was first into transition from my pack.

I threw my helmet in my bin, slipped my shoes on and took off onto the run right behind Okany. Right out of transition I knew It was going to be a painful run. The sun was beating down on us and it was 35 degrees. I knew that I had worked hard on the bike and therefore I was going to pay for it in the run. My best plan at this point was to try to stay right behind Okany and to try to sprint ahead of him at the end. I was feeling weak right from the start of the run but I managed to stay right behind Mark Okany for 2 of the 3 laps. At the beginning of the third lap Drad and Okany surged and I had nothing left to respond. When they took off all I could hear was Bart yelling "go with them" but I had nothing left. I successfully finished the run without being overtaken by anyone from the second chase pack. It was nice to know that the distance I made up on the bike was enough to hold off all of the other competition until the finish. I ended up finishing in 9^th place which is two spots higher than what I did at Nationals so I am happy with my overall performance.

The season, however, is not over. We still have the team relay coming up on Friday. None of us have ever done a team relay before so we are all super excited! I think we have a chance at medaling in the relay… How cool would it be to come home with a medal from the Canada Summer Games?!?! Thanks for reading. Good luck to everyone competing in Kelowna and IMC!!

Taylor Lick's Canada Summer Games Report

2009-08-20T23:09:00.002-06:00

I'd been over the race a thousand times in my mind, I was ready for any scenario, any obstacle and I knew exactly what I wanted to accomplish. I didn't know exactly where I'd end up placing, but I had something more to prove to myself than placing. I don't think I was the best physically prepared that I have been all year but I have never been as mentally prepared. The day started off pretty windy, a little overcast and cool. I got up early, had a cold shower and headed down to breakfast. About two hours before race start I hopped on the shuttle bus and we headed down to the race course. I was completely focused and concentrated on race morning, the nerves were high but I was making an effort to stay calm and put them to use at the start of the race. I was pretty quiet, I didn't talk to very many people, I tried to keep every thought directed towards my race. I went through my warm up, exactly how I had planned. After talking to Bart about what I needed to do I spent a couple minutes looking over the ocean and I knew that this is what I had been training for all year and that I was ready. I kept going through in my head, all those hours and hours of training have been for today, I kept repeating "concentrate, focus, love the pain, embrace the pain, stay in the moment, stay on jeremy's feet, this is your time, let's go". The adrenaline was pumping and I couldn't wait to start. I think that's when you really know you're ready for a race, when you can't wait to start. They started to call us down one by one, 18 spots later I was on my way down onto the dock. There I was standing beside 27 of the best juniors in Canada at the Canada Summer Games. "You are now in the hands of the starter" is the last thing I remember hearing until the end of the race".

I guess that some things that benefit your performance can also hinder it in a sport like triathlon. Nerves and excitement are great for once you're in the water, once you're in the groove, on the bike, but they can be hard to control. I had an awful dive off the dock into the water, from the pictures I've seen my feet were just leaving as most people's hands were entering. I hammered my way back up onto Jeremy's feet just as I had planned and I felt amazing. I was breathing every stroke and fighting for my position. I was in the perfect position, I was sure I was going to come out exactly where I needed to. As we came around the second buoy, about 350m out I got pushed under as the group struggled to cut in tight. When I came back up and got back into the rhythm I had dropped back ten meters from the pack and Jeremy. I slowly lost time to the pack but managed to come out only twenty seconds back from Jeremy. I was pretty happy with the swim and I was coming out with a big group of guys, great for pack riding. I was so excited to get out of the water that as I was climbing up the ramp out of the water I slipped and fell back, a costly mistake. Sometimes things happen that you can't control, and in a drafting race as short as a sprint it can make a huge impact. A little shaken I booked it to transition but as I went to grab my helmet it rolled off my bike and down the incline behind the bikes. I had to run underneath the racks, grab it and come back out before I was able to grab my bike and go. By this time the group I had come out with had a 100m gap on me and no matter how hard I hammered I couldn't seem to close the gap. I managed to catch an athlete from Quebec, Hupe, and we worked together the entire bike and managed to reduce the time lost to the main lead pack. I knew by this time that the lead pack had a huge advantage over all the other small packs and that the gap was not getting smaller and we were working much harder. I came off the bike knowing it was my time to shine. After some more transition problems with my shoes I got into my pace and put it all out on the line. Every guy I saw I put a magnet on and pulled myself up. Every time I felt pain I surged. I didn't really start to feel the pain until the last lap, the heat and humidity really started to take it's toll. I could see about five guys right ahead of me, all coming in within 20 seconds or so. I had worked so hard to catch them I just didn't quite have the sprint to finish it off. I ended up finishing 14^th, and although I'm not ecstatic about the placing I am happy about how I performed within the race. I think if I performed the same race physically over again I could just have easily finished top 7, but things happen. Dropping my helmet, falling up the ramp and missing the pack was costly and I wish I could have it over again but I'm really happy with the effort I put out and the amount of pain I pushed through and my run split was a PB by far, something I've been waiting for the whole year. What is nice to know is that with some better luck I have the potential for some amazing results. It just needs to come together. It was a great end to a difficult year, well not the end. On Friday is the team race and I think that me and Jer and our teammate have a really good shot at silver or bronze. We need to have a great race and things need to come together right but nobody wants it more. I'm starting our team off with the first of three 300m swim-7km bike – 2km run splits. There is going to be a lot of pressure to hold on and make the bike pack and all of the teams are putting their fastest swimmers first. Our hope is that I can hold on in the shorter swim, make it onto the lead swimmers, have one of the fastest runs and put our second teammate in good position so that he is guaranteed a draft on the bike. Jeremy is heading out last as we expect there to be few packs left and we need to put his bike power to good use. We hope that he can make some ground and pull us up into medal position. Keep your fingers crossed.

Kronos Program Information 2009-2010

2009-08-17T12:17:00.001-06:00

Mission Statement

To provide professional triathlon coaching to athletes of all abilities who want to improve their performance and results in a friendly and supportive team. We believe in a balanced training philosophy for multi-sport and endurance athletes.

Members

From top Ironman and Olympic distance age-groupers, to junior elites and novice KOS athletes, most of our athletes have competed in a number of triathlon races and aim to improve their fitness, skills, and performance to achieve their personal best.

Coaching Staff

Bart Ujack is in his second year as Head Coach of the Kronos Triathlon Club. He has coached both summer and winter swimming over the past 10 years and is an accomplished triathlete, having raced in multiple distances and as an elite competitor at Nationals. Ashley Kilpatrick is an accomplished swim coach who's recently completed her Masters in Education and Sandra Yaworski is a long-time coach, distance runner, triathlete and duathlete.

Other Info

Tacx trainers and Computrainer available for power analysis in indoor practices and testing thanks to a grant from the Alberta Sport, Recreation, Parks and Wildlife Foundation.
The club will select triathlon, swim & running races to attend as a group or in preparation for the triathlon season.

Kids-of-Steel (KOS) program aims to provide youth (12 & under) development of basic skills in the three sports and the establishment of an active life-style.

½ day sessions on the 3^rd Saturday of October, November, January, February, March and April with a focus on technical skills
Location of sessions to be confirmed
Summer training program from May to early August with 3 coached sessions per week – details provided at a later date
$50 per weekend or $300 for all 6 weekends

Teens of Steel program (13+) focuses on skill improvement and performance development in all three sports while incorporating goals into training routines.

Head coach: Ashley Kilpatrick; Program planning: Sandra Yaworski
Coached weekly workouts: 2 swims, 2 runs, 1 bike over 3 days
Annual periodized training plans in all three sports including strength training and core strength
$750 for the year (Oct. 2009 – August 2010)

Adult program (for 18+) is suitable for triathletes with some experience in any distance or a strong background in one of the three sports. The goal is to improve fitness and performance to achieve personal bests during the 2009-10 season with a key focus towards individual race goals.

Head Coach: Bart Ujack; Program planning: Sandra Yaworski
Coached weekly workouts: 3 swims, 2 runs, 2 bikes
Annual periodized training plans in all three sports including strength training and core strength
$1,000 for the year (Oct. 2009 – August 2010)

Junior and Elite Competitive program (Junior Elite & U23) is suitable for experienced triathletes. It will be the same coached workouts as the adult program but will also incorporate testing (cost included), bio-mechanical assessments in all 3 sports, individualized attention and programs. Cost is $2,000 for the year, however a $500 reduction is available for athletes helping with youth programs and camps twice a month. To qualify for the program, athletes should be able to achieve the following standards:

Female: Junior: 5km run: 22:00 min. and 800m swim: 16:00 min.

U23: 10km run: 44:00 min. and 1500m swim: 30:00 min.

Male: Junior: 5km run: 20:00 min. and 800m swim: 15:00 min. U23: 10km run: 40:00 min. and 1500m swim: 28:00 min.

Kronos Alumni Passes are also available, please contact us (info@trikronos.com) for more details.

Facilities & Training Locations

Start Date for all programs: Monday Oct. 5^th

Practices are held at:

Jewish Community Centre (JCC), located on 90^th Avenue SW, next to Glenmore Landing: morning swims and indoor biking

Foothills Pool (FHP), located next to the University of Calgary: evening swims

Mt Royal Recreation (MRR), located near Crowchild and Glenmore Trails SW: Sunday swims

Olympic Oval (Oval) at the University of Calgary: indoor running

Teens of Steel coached practices

Mondays: 6:00 – 7:30 AM swim at the JCC

Wednesdays: 7:00 – 8:00 PM run at Oval & group walks over to FHP for swim from 8:30 – 10:00 PM
Saturday mornings: run & bike at the JCC

Adult and Junior and Competitive Elite coached practices

Swims: Sundays at MRR: 4:00 – 5:30 PM, plus choose either:

Tuesdays and Thursdays: 6:00 – 7:30 AM at the JCC
Mondays: 8:30 – 10:00 PM at FHP and Wednesdays 6:00 – 7:30 AM at the JCC

Bikes: Tuesday evenings and Saturday mornings at the JCC during the winter and outdoors in nicer weather

Runs: Thursday evenings and Saturday mornings at various locations

Registration & Information Evening

A registration and information evening will be held to give the opportunity to meet new members, the team coaches and ask questions about the club and its programs. Details are as follows:

Date: Friday September 18^th, 2009

Time: 6:00 PM

Location: Room U163 at Mt Royal College

Directions: Enter through the Mt Royal Recreation doors and go down the stairs to the information counter. They will let you in and direct you to the room.

Registrations for the 2009-2010 season will be accepted starting August 15^th, 2009. Please e-mail your registration form to info@trikronos.com. Payments may be mailed to: Kronos Triathlon Club, c/o Josie Daub, 25 Lewis MacKenzie Place SW, Calgary, AB, T3E 7R4 or brought to the registration evening.

Payment of Fees

You may choose to pay your fees in one of two options:

Option 1: 100% of annual fee to be paid on October 1^st, 2009

Option 2: 50% of annual fee to be paid on October 1^st, 2009 and 50% to be paid on January 1^st, 2010. However, an additional $10 administration fee will be charged on the second payment.

Fees can be paid by cheque or money order payable to the Kronos Triathlon Club.

Alberta Triathlon Association (ATA) Membership

ATA membership is mandatory for all Kronos Triathlon Club members. Memberships must be purchased prior to attending the first practice and your membership number and expiry date must be added to your registration form.

On October 1, 2009, the ATA will be lowering its annual membership fee to the following:

Junior Membership (19yrs & Under): $10.00 annually.
Individual Membership (20yrs and Older): $35.00 annually.

All Alberta residents must be an ATA member to participate at ATA sanctioned events starting October 1, 2009. To register for your ATA membership, please go to www.triathlon.ab.ca and click on Membership Center.

Looking forward to seeing you tri in 2010!

The Kronos Triathlon Club

Calgary 70.3 Race Report

2009-08-07T15:56:00.001-06:00

I normally only write race reports for my focus race of the year. Considering this year's Calgary 70.3 is the inaugural race and my first IM events and long-course race, I wanted to write about my experience and hopefully I wouldn't make the same mistakes again in my future 70.3 races.

Package Pick-up/Volunteering

Since I'm on the SpeedTheory Cycling race team and the team was a major sponsor, I felt obligated to at least volunteer my time to the event. I signed up for the information booth on Thursday, so I can also pick up my race package (clever me!).

The race organizors have done an awesome job with sending out periodic newsletters with training and race prep tips which was an awesome feature. An email was sent out on Thursday with the official start-list and time. My heat time (M18-29 and W 18-24) were originally slotted for 7:20 on the website and official program but it showed up as 8:20 on the official start-list. I begin to panick since my race morning nutrition plan was completely wrecked by the additional one hour difference. What was more confusing was all the volunteers at the package pick-up thought the official program's list was the correct one and a whole lot of posters were made and plastered all over the race hotel's walls.

We finally tracked down one of the higher up in Local Organizing Committee (LOC) and confirmed the official start-list is correct! This mean my race was delayed an hour. I was told this was an error in the database and had no particular safety, fairness, or logistical reason behind it.

Pre-Race

The 2 weeks taper leading up to the race felt very long since I have just finished the Canmore Triathlon and had several heat/muscle cramps on the run. I was nervous since I have never done the distance before and not quite sure how I will race on the day. I put on my race official hat and decided I should type up a run-sheet detailing all the events and notes for the 2 weeks, weekend, and race morning. It helped calm my nerves a lot after I can see and visualize what I'll be doing.

I borrowed Peter's long aerobars for the race instead of my shorty Oly ones and put in my seat fuel bottles. Sandra and Bart did a great taper program for us and I felt much better. I decided against trying salt tablets since I have never used them before but I factored in some gatorade and electrolyte into my water. Work has been super busy with some major changes going on, so it was a bit tough to keep focus on the prize.

Saturday we dropped our bikes off after a quick swim in Ghost Lake. One of the triathlon magazines was on site and took some pictures of the club and Catrina together. It was great that Catrina came out since people had a lot of questions and she gave the group some useful pro tips. The rest of the day was uneventful at best with packing the bags and watching a lot of CSI. I rolled into bed aroun 7:30 but didn't quite fall asleep until 9ish.

Race Morning

I made a small version of my race-day prep plan and put it in my zip-loc bag and quickly made some breakfast. I arrived at McMahon stadium around 4:40 and was put onto the bus quickly. I saw a few fellow Kronos members but deicded to take a nap instead to avoid getting nervous hearing the nervous chatters on the bus. Everything ran as plan and I consumed my last meal replacement drink at 6:20 and stopped fluids for the rest of the morning.

I watch the pro heat which included Catrina (Morrison of Scotland, Sandra and Kyle's long time friend), Kyle (Marcotte, old Kronos alumni and Speed Theorist), and Trev (Williams of Speed Theory). I was particular interested in seeing Timothy O'Donnell race sicne I've followed his career since last year's ITU Triathlon World Championship where he helped Matthew Reed secure the 3rd men's spot at the Beijing Olympic games. Their swim was astonishing fast and they were off onto the bikes in seconds. I warmed up for a quick swim after 7:40 and proceeded to the start line after securing my T1 bag and my glasses at the glasses table.

Race

The start was pretty fun. I wanted to be out near the front so I have some good feet to draft off of. I know a lot of good swimmers start in the back to avoid the chaos but I prefer to be up front. First buoy went by quickly and the pack begin to spread with a lot of the swimmers far in the left. I stayed mostly to the right and close to the buoy and didn't find it too difficult to sight like I did at Canmore. The most confusing pieces was aiming for the 1st buoy after he turn-around since you can easily confuse it with the buoy on the otherside. I swam past a lot of athletes from the earlier heats and stayed together with a couple of fairly good swimmers and headed home together. The wind relaly picked up around 8pm, so there was a lot of wave on the swim in and definitely swallowed a lot of water along the way.

I quickly strip my wetsuit top off and proceeded to the glasses table. I couldn't find my sunglasses with the case, so I asked the volunteer where my glasses went and I had to tell him that it was in a plastic box with my # on it. He finally pulled it out from a pile of paper. I wasn't sure what they were thinking of using my glasses case to prevent their paper from flying.

Swim time: 34:24 (17/69)

Not a bad time considering my swim training hasn't been very consistent this year. I knew I could have swam faster but I wanted to go conservative and not blow up early on in the bike.

*The fastest AG and overall swimmer was in my group - Stefan Hasting with a swim time of 23:52. His time beat out the top 20 average swim time of my AG by more than 10 minutes.

I took my glasses case and proceeded to teh wetsuit stripper. Even though I could probably have done it faster, it was fun to try it nonetheless. T1 went by quickly beside the lil delay at the glasses table and I had my helmet on and ate half of the banana in my bag as I ran to my bike. The transition lane was way too narrow and I got blocked by a few guys along the way. Quick run out to the mount line and on we go with the bike.

The big was basically a giant catch race trying to pass everybody from the heats before and not kill yourself. There was a lot of sketchy areas where I thought someone is going down bad. Lots of people were not staying to the right or riding in the middle of the road. Occasionally, I would have to pass to the left of the 4/5 people trying to pass this one person. Overall, it was a good bike for me as I stayed in the aero most of the ride and didn't have any tight shoulder issues like I normally would. I took it a bit too easy since I was constantly passing people, so I really need to learn to focus more on keeping my own pace.

The aid station worked better than I thought and my nutrition plan went according to plan. I absolutely LOVED my peanut-butter and nutella eggos on the fist bit of the bike. Even though it stuck into my teeth a lil but I loved having the after taste in my mouth as I climbed Horse Creek Rd. The powercade twist lid totally messed me up on the aid station since I tossed my bottles in anticipation for a bottle I can drink out of (as the LOC said at the race briefing). Fortunately, I had spare gel and sharkies in my bento box, so extra water helped. Unfortunately, I probably had less electrolytes in my system than I have planned and I probably paid the price for on the run.

For some reason, my stomach felt bloated on the bike and I am not sure if this is due to too much solid food/carbs or I swallowed too much water and it's acting up in my stomach. I did a quick stop at the 2nd aid station but both potties were occupied, so I took off and hoped for the best.

Bike time: 2:36:52 (21/69)

Not the fastest bike time of the day but I am happy with it. It was a bit eerie as first riding the long aero clip-on but I got used to it by the time I hit Horse Creek Rd.

*The fastest cyclist was also in my AG.

The section heading into T2 from Lower Banff Spring road wasn't too difficult. As Sandra said, I should feel like I have had enough of the bike and ready to run which I felt like. Some people was complaining about the bumpy road before T2 but it was not worst than Horse Creek Rd. I guess the 90Km ride really makes your bum less tolerant of bumps.

Quick change of shoes and I was out of T2. The run to the rack was long and the later heats ended up having to carry our bike longer and further than earlier heats. The LOC probably think it was no big deal if everyone in your AG is together...well, it's a race set fo 1,700. It does make a difference when you run past all that many bike racks.

I made a quick pit-stop at the potties and proceed onto my run to chase down Matt (who came in T2 about the same time as me but pass me while i was in the potties) and stop losing time to Johnny. The day was begin to get hot but I had some good strides in me and I thought my better run prediction of 1:40 half would be in the bag. I caught up to Matt about the 9/10Km mark but I begin to fade and felt muscle tightness on my hamgsting and calves by the 11/12Km mark. I tried to ease it off with lots of water and a gel and pouring water on myself to keep cool. The heat begin really getting to me and I slowed down significantly. I saw a lot of chalk word and cheers form fellow Kronos athletes (thank you everyone for coming out!).

The last 3/4 Km after Weasel head was very tough mentally for me. I was tunnel-visioning and not really paying any attention to anything else around me even a lot of my friends were cheering me on. Last aid station and 2Km ago, it felt like death, my mouth was begining to dry and i really don't know if I could keep standing. I ran shoulder-to-shoulder with a lady/girl who I played bunny with a bit on the run and we kept each other company silently until about 400m from the finish where she dropped off. When I can finally see the finish line, I saw lights pure white lights shining behind the gantry with pretty little angels waving at me like it was the gate to heaven! I didn't really have anything left but I gave in the last oz of energy to cross the line as fast as possible.

Run time: 1:53:22 (22/69)

I knew I can run my goal time on a good day. Unfortunately, Sunday wasn't a good day for me. I completed under-estimated the heat element and did not take any salt tablets or supplements. A lot of good runners in my age group and age group above faded on the run and ended up in the medicial tent after.

*The fastest AG runner of the day was again in my age-group, it sucks.

Race time: 5:10:45 (16/69)

I thought it was a respectable time for myself but it definitely left room for improvement. I didn't really plan to move into long course races but I wanted it to be a training race for Duathlon Worlds and to support the LOC and Speed Theory for putting on a new international race.

*The winner of my AG, Ryan Cain, basically beat out half of the man pro-field.

Post Race

I was taken (with a bit of dragging) into the medicial tent as I cross the finish line. Wasn't sure how I looked but apparently not very good according to the wonderful tent nurses. I was super dehydrated and drank 3 powerade almost in a row. I was very hot at first and was given some ice; then I was cold from the wet clothes on and they gave me a space blanket. Finally left the tent to meet up with the Kronos group. Re-gained some energy after having my protein shake (GREAT advice Sandra! I felt much better by Tue) and put on some compression socks.

I stuck around with Johnny, Charlie, Byron, and Deb for the ward and Clearwater spots. someone said I should take a spot to Clearwater, I think I blurted out "Oh, Gawd, no". I was feeling tired and a bit burnt-out after the race for a few days and couldn't really think about racing at all. I contemplated not doing the Kelowna Olympic race this week but fortunately Bart got me back into it.

My body felt nearly 100% after the Wednesday night swim and my head is back to normal. I'm still not ready to think about details of upcoming races but am ready to look at races I would like to do. All in all, I enjoyed the training leading up to and racing my first IM70.3. I would definitely do more races in the distance though not as my focus. I will probably do another 70.3 race (so I can get a IM 70.3 finisher hat!), but probably not Calgary again since I rarely repeat races unless they are well organized and fun (Kelowna and Hambrug comes into mind).

JW’s Desert Half Ironman Race Report

2009-07-28T12:18:00.001-06:00

Tried to stay relaxed pre-race week. Had a few tense moments when I wasn't sure what vehicle we were going to bring to the Okanagan (mine was having over-heating problems, Mark was in the process of buying a new vehicle). Also found out the night before leaving that our hotel was overbooked and there was nothing they could do for us. Hmmmm, not cool...but tried to keep calm.

By Saturday, I felt very antsy and ready to race. I knew I had the training in me.

Sunday morning was a 4am breakfast due to the 7am race start. Perfect time to practice this as IM will be the same.

Felt READY to swim. The guys went 5 minutes before the girls (as well as the over 50 men). I started on the left for the counter clockwise swim. I laughed inside at the girl beside me wearing a TON of makeup! Off we go...little jostling at the front line but we seemed to decide to swim in a perfect straight line across and I had clear water within a minute. I felt strong to the first turn. The buoys were huge and super easy to see. My sable optic goggles are AWESOME for open water! Started to get a bit warm around 500m into the swim...the water temperature was borderline wetsuit temp at 23 degrees. I felt very relaxed and really enjoyed the swim. I had to kick someone off my feet at the start of the second lap...I don't mind if you draft off me but seriously, don't hit my feet every single stroke! The last few hundred meters I had this feeling wash over me that I've felt before in half ironmans...I just didn't want to leave the water. I love open water swimming and the ability to just get into a really comfortable rhythm that I just never have in the pool. Swim only time 31:41, with the bit of the run to the mat was 31:59 I think. I was impressed with the wetsuit strippers...I told them to reef on it hard because as some of you know, my wetsuit is tiny and tight! No problems!

Onto the bike. It's a hilly 90km ride (actually 87km). One of my goals for this race was to practice my proposed IM nutrition plan on the bike course...I am not a very strong cyclist so I knew I just needed to get through it and get to the run. The hills start 200m into the bike with a steep little sucker to get out of Osoyoos. My heart rate was about 190. I was looking forward to the first plateau on Richter's so that I could get my heart rate down and start my fluids. Richter's was as long as it usually feels and I think I only went a couple minutes faster up it than I have in training. Soooo many people passed me on teh climb...but this is something I'm used to and actually prepare for in my pre-race visualization so that I don't get discouraged! People might make fun of my triple ring...I really don't care because it saved my ass on those climbs. I never had to go into full on granny gear like I usually do, but played with the gearing to find a perfect fit. The first aid station was not at the right spot so I didn't take water, I hadn't taken much fluids yet! Had to alter the nutrition plan a bit because I knew I wouldn't be able to take solids until the flat section near Spotted Lake but with the knowledge I had from Jen A, I was able to substitute appropriately. Quick descent down Richter's and onto the rollers where I then had to try to take my second solids in. Got most of it in and was happy that my stomach was feeling okay. Last couple rollers were into a headwind and I think the best thing I heard all day was a volunteer saying that I was going to have a sweet tailwind on the way back! Thank goodness! The little section in Cawston was not enjoyable. It was slightly uphill into a headwind on a crack-filled road. Bottles and those little yellow sponge things everywhere. I missed the banana at the aid station but the wonderful volunteer ran it over to me. My cold fresh water I got at the aid station was the best water I ever had. I now know why Sandra said to take any cold water on the bike course you can possibly get. That water was heaven! Onto the highway to come back to the rollers was pretty nice with a tailwind. The rollers in reverse didn't feel as bad as I thought they would...they aren't as steep. The last two rollers before Richter's were pretty nasty though, it was the first time I really starting feeling hot. I was pretty damn happy to get back to the top of Richter's. I had a huge smile on my face to know that the hard stuff was done. My cheering squad of Mark, Kristy, and Nadeen were so awesome on the bike course. They were everywhere and it made me so happy to see them! Once I was near the top of Richter's, I took my secret gel that I knew would make me feel good on the run. I was looking forward to seeing what the run held for me.

Quick trip to the porta pottie in transition and off I went running. The first little hill coming out of transition wasn't too bad since there were a lot of people there cheering at the finish line. The first 2km flew by and were slightly faster than I wanted. Then to 5 or 6km were pretty tough. The air was pretty still along that stretch and and there weren't a lot of people out there. It was great seeing Mark on his bike cheering along this section, I really needed it! I stuck to my plan of grabbing water and sipping my gel at every aid station. I think a few more water stations would have been nice, I was really wanting water between the stations!! At 6km, I started to really feel good. I found this great rhythm and felt really strong running, not something that happens to me often! I continued to take tons of water at the aid stations, along with ice (great to just hold onto in the hot hot hands), sponge, water on the head. It was getting hot, really really hot. The run makes you go by the finish line quite a few times since it's a two lap run course and they make you do a little mile loop around the finish. It wasn't as annoying as I thought it would be because there were just so many people cheering that it made it easier. My second loop felt awesome but I was having to spend more time at the aid stations to get all my fluids! I started having twinges in my legs so I started taking salt tabs to ward any cramps off. That last little mile loop at the finish was hot, still, slightly hilly, and hard. I just gave it everything I had and sprinted the last hundred meters to the finish. Only then did I get a nice calf cramp, but it didn't matter since I was done. My run time was 2:01:09...I wasn't keeping track of my run time but if I knew I was so close to the 2 hour mark, I know I would have been under. But looking at my splits, I definitely had slower kms when there were aid stations. But I needed the fuel and fluids and have no regrets.

This race was not my first choice for a half ironman this summer but due to circumstances, was the one I had to sign up for. I think this was probably the best thing that could have happened to me. I got to practice my IM bike nutrition plan on part of the IM course and I got to do the race in some serious heat! I learned that I can trust my nutrition plan and that I can trust my training to get off that bike, no matter what kind of ride I have, and run well. And to top it all of, I had a lot of FUN at this race which is very important to me.

Jennifer Walker Calgary AB 6:19:14 31:59 3:41:40 2:01:09

Volunteers Needed for Calgary 70.3

2009-07-16T10:55:00.001-06:00

The 70.3 is quickly approaching and we are critically short of volunteers in many areas. There are many areas we are looking for people,many of which will fit your training schedule!

A large contingent of Kronos athletes will be among the 1,500+ athletes at the startline on the morning of August 2nd. Volunteering will be a great opportunity for you to watch the race up close and cheer on your fellow Kronos athletes!

If you are racing, get a relative, significant other, friend, coworker etc to volunteer.
If you are not racing, now is you chance to volunteer (and bring a friend!)

You can register at http://www.doitsports.com/volunteer2/jobs-by-date.tcl?event_id=197428

If you have already signed up as a volunteer, THANK YOU!

Great White North race report

2009-07-11T22:33:00.001-06:00

Great White North Race Report, Emilie

I get pretty nervous before races – so I mostly tried not to think about it until I was pretty much in Stony getting my gear ready for the morning. I'd only ever done one half IM before (last year) and had trained significantly less, so really I had no idea what to expect. My main goal for this race was to do a sub 3 hour 90k and not to walk (other than the aid stations) on the run. Considering the difficulties I had on the run last year I figured that would be an encouraging goal!

Swim – The group of us racing decided we would start on the right. It was ridiculous to see the masses packed together like sardines to the left! When the "gun" went off I just dived in with no one around me. I couldn't believe it. Unfortunately my joy at being all alone lasted only until half way to the first buoy where I joined in with the "left pack". It took until almost the end of the first lap before I managed to get away. 2^nd lap went great.

Out of the water, run into transition, what a disaster. The wet suit strippers barely had any room and were not calling out to let us know they were free. I just got annoyed and stripped my own, hurray for the Gomez! Which means I was one of the few without a muddy/grassy/dirty bottom! Needless to say I am not very patient when I race!

The bike felt amazing – until the turn around. I was getting really excited because I was making good time. And for some reason I thought the way back was going to be easier and mostly downhill. Byron cracked me up as he passed me just before the turn around saying "it's about time I caught up to you" ;)) Yeah…Turn around, head wind and tough slow going. I think I definitely needed to eat and drink more because I felt pretty low on energy and was getting a bit discouraged. However I hung in there and in the end was still psyched by my time. Note for next time: think the way back will be harder and be pleasantly surprised if it's not!

The run, all I can say is that I was super proud of myself. I didn't walk once outside the aid stations! The run is still a bit of a struggle but it keeps on getting better. I spent the whole run telling myself I was doing amazing and that helped a ton. Kristy "finally" passed me around the 16k mark looking great. I was happy for her!

The sight of the finish line was awesome. Such an improvement from last year! It pays to train it seems ;) And it felt great. We all gathered together at the finish line and I think everyone was proud of their race. Good job team!

One of the best parts in this entire race was having David, Jen, Mark and Chris cheering me (us) on. Just when I would need a little pick me up I would hear the whistle, or one of them just yelling at me to keep on going ;) You guys rock! And then also seeing the other Kronies on the bike and the run encouraging each other as we went by really made me happy to be a part of such a great team!

Now only have to hang in there for a few more weeks before IM Canada!

Simon Whitfield posters fundraising for KidSport Canada

2009-07-08T14:04:00.001-06:00

Special Announcement: Limited Edition Signed Prints of "The Finish"

Starting today, in a partnership with sqwracing.

SPORTZFOTO.com will be taking orders for limited edition signed prints of what is arguably one of the most exciting finishes in triathlon history.

This gallery quality 20" x 16" print of Simon's win at the 2009 Hy-Vee ITU Elite Cup, will be hand signed by Simon. Suitable for framing, this print captures the glory of a win after a battle between the top athletes in the sport.

By purchasing this print, you will not only receive an inspirational piece of art signed by a great champion, but you will be helping two deserving charities. All profits from the sales of these prints will be divided evenly between:

The Brain Tumor Fund of the Carolinas

and

KidSport Canada - Victoria Chapter

Orders will be accepted through 11:59 pm, (GMT-5) on July 22nd, 2009.

Ordering Process

1. Place your order ($50 USD + S&H) via the Buy Now link below. Include the quantity of prints and your shipping address (if different from your billing address).

2. Once the ordering deadline has been reached, all of the prints will be produced and shipped to Simon for signing. Simon will sign all the prints, and ship them to SPORTZFOTO for distribution.

3. As you can imagine, from the time you order to the time your receive your print in the mail could be relatively lengthy (4-6 weeks), depending on quantity of orders, Simon's availability and shipping duration.

4. You will receive a tracking number via email once your order has shipped.

5. You can always check back at SPORTZFOTO.com for a status on the ordering process, how much you've helped us raise for these two deserving charities, and more!

Great White North Race Report

2009-07-07T16:11:00.001-06:00

Great White North Race Report for Kristy

I woke up on race day feeling pretty happy that I had slept well the night before. Sometimes I don't sleep well in new places, so I was already feeling pretty good about how the day was starting.

Swim - I felt ready for the swim this time. I was a little nervous about how many more people there were than at Wasa, but I felt like I had mentally prepared myself for any and all scenarios that could possibly occur in the water by practicing them all before hand. I even let Emilie swim over top of me the day before the race so I knew what to expect if it happened and I even tried swimming over her. My plan was, if I was going to be attacked from all sides, I was going to fight back this time! Sandra gave me the advice that I would be less beat up if I swam on the right, Bart concurred with her that I should start on the right so I would swim less distance. Both positive points for swimming on the right. I was nervous about being on the right, but once everyone was lined up to start I couldn't even believe it, there were about ten people standing on the right with a straight line to the buoy and six of us were Kronos! I thought, wow, there really is something to be said for swimming on the right. When the gun went off I knew I was ready, I jumped in and started swimming, just like that, I just got in and started swimming. No one even touched me! I kept expecting to get all beat up, but all of a sudden I was at the first buoy. That was crazy!! There were people everywhere and people swimming on people. I thought that maybe at that moment I might panic, but then I decided, no, fight back, so I kicked a few people off of me and just kept going. The rest of my first lap was fairly uneventful. My second lap... hmm... that left a little to be desired in terms of my sighting. Apparently the big orange buoy was not quite big enough for me, or I have bad eyesight, not sure what the problem was. I swam too far inside of the buoy and actually had to back track some to get back on course. Oh well, a little bit of time lost there, but no panic attack and that is worth celebrating. I swam 39:12 slightly slower than I would have liked but an decent improvement from the 41:47 I swam previously.

Bike - My transition to bike was fairly smooth. I was a little disappointed with the wetsuit stripping. It seemed kind of disorganized and they ended up sitting me in the mud, which I was not that pumped about. My hands were disgusting when I got on the bike, which also didn't totally please me. But other than that it was uneventful. My bike was decent. I was happy with my pace for most of the ride. I felt good and stuck to the race plan I had set out for myself well. I had planned on eating more solids on the bike, but my body wasn't interested so I listened to what it was telling me and only took gels. I had anticipated that I would be able to maintain a faster pace through the last 30 km but I was a little disappointed with the head wind. I had to start having some seriously positive self talk around 65 km to convince myself that the downhill section was quickly approaching. At about 65 I had a moment of serious frustration because I felt angry that I was not holding the pace I had planned for. I quickly managed to pull myself together took an extra gel thinking that maybe a little sugar could go a long ways in boosting my spirits and just told myself that it was time to suck it up princess, dig deep and keep going. At this point I was really happy with my decision to wear my heart rate monitor because I knew approximately where I should be able to keep my heart rate, so I told myself I needed to pick up the pace to get my heart rate into zone 2. I was able to pick it up and I feel good about the fact that I was able to stick pretty close to my goal pace despite the windier conditions. As for that downhill section I told myself was coming it never really happened, because it doesn't exist!! I am not sure who made the profile map of Stoney, but it is not accurate. Whoever claims it is downhill from 60 km to the finish line is definitely kidding themselves!! It is so not!! I still managed a decent bike time of 2:55 which I was pretty happy with, I was hoping for slightly faster, but it is still a considerable improvement from my previous 3:08. I must also mention that having Jen and Mark cheering on the bike course was so fabulous. I was very happy to see them both going out and coming back.

Run - Ultimately I had set out one goal for myself on this race. I really wanted to run the half under 2 hours. Given that I have only accomplished this once before and in a run only race I wasn't entirely convinced I could do it, but a goal isn't truly a goal if it is easily achieved. So, that was the goal. I nearly fell off my bike getting off into run transition. I didn't quite get my leg over my water bottles and nearly bailed at the dismount line. I was a little frustrated in T2 because I felt like the volunteers weren't quite ready for me and they couldn't seem to decide who was going to help me find my stuff. My brain wasn't working quite as well as it should have been, so I maybe wasn't as polite as I should have been when I finally just said, my number is 567 where is my spot!!! I transitioned pretty quickly once I got to my spot. I am quite happy with my decision to throw a few extra gels into my run bag and then even more satisfied with the decision to take them with me out of transition!! I dropped one as I left but I picked it up on the way out. I had a quick glance at the clock on my way out 3:34 and change... okay.. I needed to be back before that clock read 5:34 to run my goal pace.

I started running and I felt so good. I was a little worried about how good I felt and how long that could possibly last. Sorry Sandra.. you told me not to wear my watch, but I really wanted to run under 2 and I needed to know!! My first km was a bit fast at 5 minutes. Looking back I can maybe see why wearing your watch is not so smart, because at that point I thought, oh, I can slow down a bit. Without a watch I would have just kept going, I felt fabulous. I guess ultimately that is all I have to say about my run. I felt so good the whole time. I slowed down for aide stations. I am not sure if I should have, but I really wanted to make sure I was doing the right things nutritionally and I didn't slow down at all of them. I took more gels than I had anticipated that I would. I tried really hard to listen to what my body was telling me and a few times I just felt like it needed a little more. Usually I take two gels for a half marathon, because of the timing of my gels on the bike I had figured I would take 3, but I ended up taking four. Which means I took a gel almost every 30 minutes on the run. That seems like a bit much, but it worked for me. I was pretty happy to see my brother-in law around 16 km's, my pace had slowed slightly by that point and he had such positive things to say to me that it went a long way in encouraging me to hold my pace. It was also really nice to see the other Kronos athletes on the course. It is just nice to see a familiar face. So, Jen and Mark and David and my entire family who were standing at the clover leaf which you pass by were a huge encouragement for me. Some of my km split times with my slow down for aide stations and gels were 6 minute km's. At the 20 km mark I looked at my watch, it seemed like I had about 6 minutes left to accomplish my goal. I didn't turn my watch on for the swim so I truly didn't know how close or how not close I was. From my km splits I knew it was going to be pretty tight. The funny thing about Stoney is that you really can't see the finish line until you are pretty much there. So as I came around the first corner my first thought was that I was amazed at how many people were at the finish line. I could hear Jen's whistle long before I could see her and I could hear my parents and sisters. But I can not tell you how excited I was to turn the corner and see the clock just flip over to 5:33. I was going to make it, at least I thought so. I was so happy to see Peter at the finish line. I cannot even tell you. I am pretty sure the first thing I said to him was Peter, I did it, I think I ran it under 2. I still wasn't sure. I just didn't really know. It was Jen who finally told me almost half an hour after I finished that I had ran 1:58:57. I feel really good about that. My final time was 5:33:40. A huge and significant improvement from the 5:58 I did at Stony two years ago. My previous run time was 2:09 so that was also a significant improvement. Overall, I am just pretty happy with the whole day. I had a fun time and accomplished two pretty major goals, I didn't panic ever in the swim and I ran under two hours for a half ironman.

YOUTH SUMMER CYCLING CAMPS

2009-06-15T20:08:00.002-06:00

Young Kronos:

The ABA is putting on youth cycling camps at the start of July. These camps will expose participants to all 4 disciplines of cycling (Road, track, BMX and MTB). If any of you have kids that may be interested please fire me an email at danielle@albertabicycle.ab.ca as well if you know anyone that may be interested please feel free to give them my contact info. Additional information can be found on the ABA website: http://www.albertabicycle.ab.ca/news/2009_06_04_ABA_Summer_Camp.php

Thank you and good luck with your season

Danielle Kenny
w:403-210-7984

Another Success for Calgary KOS: Thank!

2009-06-08T15:54:00.001-06:00

To the 80 plus 2009 Calgary Kids of Steel Volunteers;

The weather was a little chilly, okay downright cold, but it didn't seem to dampen the spirits of those 4 to 19 year old athletes. They swam, biked and ran crossing that finish line to the most encouraging cheers that I think I've ever heard from family, friends and especially you volunteers.

I wanted to take this opportunity to thank each and everyone of you for braving the cold weather many starting before 6:00 a.m. to get the course ready and many staying to help take the course down. I personally want to thank 16 of my friends who came out to lend a hand for a cause for which they have no vested interest except my friendship. Without all of you, the Kronos club members, their extended family, friends and the parents of the kids, this event wouldn't have been as safe, fun and successful as it was.

The beaming smiles on the faces of those young athletes made it all worth while. I saw many teary parent, family and volunteer eye's, especially as those little ones weathered the course, even trying to chase the wind blown hat, crossing that finish line. Every athlete finished!!! Just think, you might have watched a future Olympian today and certainly made it an event will be memorable for athletes of all abilities.

Norbert, Josie, Jason, Amanda, Tegan and Mike thank you all for your dedication, your hard work planning, organizing, the behind the scene things most don't see to make this event possible.

So when's the next planning meeting? Just kidding!!!!! Thanks to you and all the volunteers!

As I don't have many of Kronos family or friend's emails or those of parents' family or friends who lent a hand today can each of you, who brought help, send this thank you along.

Kim Wedgerfield

Volunteer Coordinator

2009 Calgary Kids of Steel

40 more volunteers needed - Calgary Kids of Steel

2009-05-24T20:51:00.001-06:00

Although a number of you may have indicated that you would be willing to volunteer for the Calgary Kids of Steel on Sunday June 7^th, our volley coordinator Kim only has a handful of Kronees on the list. Can you e-mail her and confirm if you<re planning on helping. Thanks! Josie

Volunteers Needed

Races depend on volunteers to ensure a fun and safe race for the kids. Would you be willing to help? Volunteers will receive a t-shirt, coffee and snacks and will be eligible for draw prizes. Please email our volunteer coordinator Kim at: kim@trikronos.com.

Alberta Triathlon Assoication launch KOS Series

2009-05-15T15:41:00.001-06:00

http://www.triathlon.ab.ca/2009-kos-series

Eligibility

This Series is open to ATA youth registered in the 8-9, 10-11, 12-13, 14-15 and 16-19 year old age groups. To facilitate tracking of points, this series is only open to ATA members.

Awarding Points

Final results as determined by the race directors for each race shall determine the points awarded. Accuracy of results will be the responsibility of the race directors.

Appeals: Given the nature of this series (encouragement of involvement in the sport), there will be no appeal process.

Points System

Points shall be awarded on the following basis. Two-thirds of the points are awarded for finishing the events, while the additional one-third are awarded for top finishers in events.

First 15

Second 14

Third 13

Fourth 12

Fifth 11

All other finishers 10

DNS/DNF 0

In order to encourage participation in all races, all races will utilize the same points system (no additional points are awarded for larger races, etc.)

The overall male and female points champions (highest total in any age group) will be honoured with the Youth Awards of Excellence held at the ATA Annual General Meeting.

The following races are sanctioned by the ATA as of March 31, 2009 and are designated as KOS Points Series events for 2009. Participation in these races will earn points for the series standings. Finishes in any other events (including races sanctioned after March 31, 2009) will not be counted in the point totals.

Date	Event	Location
16-May-09	Grande Prairie Kids of Steel	Grande Prairie
06-Jun-09	Vegreville Kids of Steel	Vegreville
06-Jun-09	Summerside Kids of Steel	Edmonton
07-Jun-09	Calgary Kids of Steel	Calgary
14-Jun-09	Footstock Race Weekend	Cochrane
14-Jun-09	St. Albert Kids of Steel Triathlon	St. Albert
14-Jun-09	Northern Light Kids of Steel	Ft.McMurray
21-Jun-09	Lethbridge Kids of Steel	Lethbridge
27-Jun-09	Woody's RV World Kids of Steel Triathlon	Red Deer
08-Aug-09	Lake Chaparral Triathlon Kids of Steel	Calgary
22-Aug-09	Alberta Challenge	Miquelon Provincial Park