Cycling

Fall Riding

Back at on the stead! There’s nothing like a nice hot chocolate on a cold morning ride ?? went straight up Warden Ave. and back for a solid 100K morning ride. I chatted up with Angelo the owner of Lake-View Grocery, a popular stop for cyclists on beautiful Lake Simcoe. Cool dude and his first customer of the day. Good times.

Strava: https://www.strava.com/activities/4242791937

Cycling

My Broken Collarbone Story of 2020

May 17, 2020:

This morning I broke my left clavicle aka collar bone. Bike is totally fine, phew. I’m glad I chose to ride super early as there was no traffic. But just as the universe is derailing all our race plans I did some derailing of myself. Was in aero position going fast and lost control, there might have been a hole in the road I can’t really remember. Things looked pretty dark for a second but after getting everyones best wishes and some tips from people like @jacksonlaundrytri who also have lived through this injury, things don’t look too bad. I have a fracture clinic on Tuesday and I’ll update you from there. Sucks as I was on great training progress too. But for now I’ll rest up for the next few weeks. Also a friendly reminder always use a helmet!

May 23, 2020:

Surgery for broken clavicle went well yesterday. Surgeon said he knows my mindset to keep active is strong but his orders are to stay still much as possible. No physical exertion (even walking or easy spinning, especially in this warm weather) to decrease any chance of sweat build up under the waterproof dressing to prevent chance of infection. I’ll be out for 6-8 weeks. I’ll take it easy and maybe turn on my PS4….Two weeks until follow-up, then bandages can be removed, and Physio/rehab can be discussed. Thanks to Dr. Lee and the surgical team at @southlakerhc for a very pleasant and compassionate procedure. And of course, thanks to all of you for your prayers and best wishes ?? Road to recovery begins now.

June 8, 2020:

Say hello to my new left clavicle. First post-op with my surgeon Dr. Lee went well. He told me the surgery took a bit longer than expected because the brake was worse than the first X-Ray showed. It actually broke into 4 pieces. But said it looks like it’s healing well. Finally got the heavy duty bandaid off. What a relief. What I didn’t realize until today was that they used around 35 staples to close the wound. Turns out this was causing those spontaneous “electrical surges of pain” I was experiencing. They plucked all of the staples out today, which was kind of uncomfortable. So that is pretty much gone now and can turn my neck without it hurting. I still need to use the arm-sling, it will be around 6 months for a “full recovery”. But now that the bandaid is gone and it’s not infected, I can begin some light cardio like walking and ez indoor cycling, but more importantly Physio to get my full range of motion back. Funny part is that Dr. Lee said I have $2000 worth of metal in me, and he only got paid $400 to fix me up ? then we chatted about Lance Armstrong as he was a cyclist too ? Thank you all for your support and loving messages

June 13, 2020:

 

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Slowly but surely. On the path to recovery. Heart rate pretty high for minimal watt effort 130bpm at a mere 60W…All that fitness lost…but glad to have got the bike back on the @wahoofitnessofficia lKICKR indoor trainer. Very easy miles on @gozwift for a while still. Thanks to @evolutioncycles for fixing up the bike. Happy to be able to do something at least

July 1, 2020:

I’m very glad and fortunate to have Jen Bladon @jenbtf as my physiotherapist! She works out of @crossfitnewmarketcentral so it’s really close by to me and a place I’m familiar with. The progress I’ve made the last few weeks have been very good. I have a lot more range of motion now, things are feeling better, getting strength back, but still got some deep bruising that will take some more time to heal. She really spends quality one-on-one time with her patients which is something I really admire! Her exercises are top notch as well ?? Additionally, my surgeon told me the fracture line is no longer visible on my second post-op X-Ray and so I can ditch the arm sling for good. Got the clear to drive again so I can get back to work in a few weeks too! Best of all, he gave me a wink and nod to begin easy running as long as there isn’t big movements of my shoulder. It will be a little while longer for swimming, but I’m so looking forward to getting back my fitness and into shape before summer is over!

Triathlon

My 2020 Race Schedule

In 2020, I’ll be taking on my first full-distance triathlon at IRONMAN Florida in Panama Beach City. Everything I do will be a build into that single “A Race”. 

Spring Season: 

March 29, 2020 – Around The Bay 30K 

April 26, 2020 – Run for Southlake 5K  

May 24, 2020 – Ottawa Marathon 

– Mid-season break

Fall Season: 

July 29, 2020 – Toronto Triathlon Festival (Olympic)

August 11, 2020 – Barrie Triathlon (Sprint)

September 20, 2020 – Barrelman Niagara 70.3 

November 7, 2020 – IRONMAN Florida

Race Reports, Running

Race Report: Scotiabank Toronto Waterfront Marathon 2019

“THE REMATCH”

This race was one year in the making. It was the REMATCH from my very first full distance marathon at STWM last year, where I totally hit the wall and finished in a death march of 5:17…on October 20, 2019, I got true redemption.

Finish Time – 3:39:36

Strava: https://www.strava.com/activities/2804047399

GOALS 

A – 3:45

B – Sub-3:40

TRAINING

For this Fall Marathon cycle, I used the Stryd Wind footpod with coach Steve Palladino’s “Power Project”. It was a 17 week @ 7runs per week, LR on Sunday program. I thoroughly enjoyed this program as it is based off Power, rather than pace and/or heart rate, which are traditionally used. There are so many variable factors when it comes to HR, that while it is a good indicator of effort, it’s not very consistent. Whereas power is a raw number. Initially I was skeptical, but kept reading more research and good things about it. Power is primarily used in the world of cycling to great outcomes, so why not in running? I decided to give it a shot, and it paid off. 

I did a ton of very easy training runs to build my aerobic base. And two truly hard speed work/interval sessions per week. Within my plan, I also did a much slower paced 50K Ultramarthon follow up a few weeks later with a very fast 10K hilly. My hope is that these two would combine and have an overall positive physiological change in my body and system.  

While not part of the training plan, I was fortunate enough to have the Ironman World Championship in Kona and Eluid Kipchoge’s INEOS 1:59:59 Challenge be broadcasted just the week prior. These were definitely the extra motivational fuel I needed for STWM. 

RACE NUTRITION

  4x Endurance Tap 

  • 250mL flat coca cola with 1/4 tsp Himalayan pink salt
  • Water from every aid station
  • Used 2 GU Energy gels at aid stations after 30K
  • PS Coconut oil makes an easy natural chaffing cream!

GEAR

  • Nike Vaporfly 4%
  • Nike Dri-Fit shirt
  • Nike Flex-Stride shorts
  • Salomon hydration belt
  • Compresport Socks

THE RACE

There were no excuses on this day. The weather was absolutely beautiful at around 13C with mix sun and clouds. I got into the Yellow corral and lined myself up with the 3:40 pacer Jason. And at 8:51AM on Sunday Oct 20, 2019, we were off! I don’t know what it is about marathons, but when I do them, the miles go by really quickly. We went by so many iconic landmarks downtown Toronto. I saw 10K, 15K, 25K, 30K fly by. 

I saw a handful of good friends racing and spectating. my high school friend Zuzanna, who did the 5K race, greeted me at the half way mark, which was so awesome. I saw Joyce from the WeRunNorthYork crew multiple times throughout cheering from the side. 

Steve Palladino of the Power Project prescribed me a power of 215W based on the entire training plan and numerous Critical Power tests. I averaged around 220-225W give or take just to give myself a little buffer incase. I was aerobically fit, breathing comfortably enjoying the spectators cheering on, without breaking a sweat, and with a smile on my face up to around 35K. Breathing began to slightly increase, the temperature outside began to rise to 16C and the sun started to break out. Then the final 5K starting at the 37K mark is when I entered the pain cave. My quads and hamstrings started stiffening. But I dug really deep mentally and pushed on. Looking at my watch I knew I was close, and emptied the tank to do everything I could to break 3:40. I didn’t stop once the entire race. I trusted my training. I had fun. I crossed the finish line. 3:39:36. PB time baby! 

POST-RACE

After I crossed the finish line, I stopped my Apple Watch, and had a big smile on my face. I did it. I slashed my A and B goals. If I can figure out how to hold the pace for the final 5K, I could have possibly gone for 3:30. Next time. I have the entire winter to experiment, build, and improve so much more. 

My recovery smoothie which included a Banana + 1 Date + 1/2 cup frozen blueberries and 1tsp Tumeric powder was consumed within 30 mins. 

THOUGHTS

My May Marathon attempt (3:55) redeemed myself. But I had to slay my STWM demon (5:18) no matter what. I’ve used my CP in a 5K and 10K race, but not a Half-Marathon. So I wasn’t sure if I could hold my race pace for that long. Oh boy, did I surprise myself. I held it pretty much until 37K. I absolutely loved training and racing with power now. And will continue to going forward in road races, and as well as my triathlons. 

A big congrats to all my friends who ran their hearts out. I’m so proud of my good friend Randall Vasquez for completing his first marathon!

WHAT TO DO NEXT TIME 

Now that I i’ve learned that I can hold my race pace up to the 37KM mark, I need to figure how to keep the fire going or at least not let it slip too much in the final 5K. It’s probably still the race nutrition. Maybe some extra calories starting at 35K. Need to do more strength work for hamstrings and quads next time build muscular power. I look forward to indoor training the winter. And you bet that I’m excited for my 2020 season!  

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