Xterra World's Race Recap

As I wait to leave Maui, I have time to put thoughts to paper. I came to Maui with grand expectations – top ten and maybe even podium at Xterra World’s. Not achieving either is no bother as I raced to my ability and there were very marginal opportunities to have gone faster. In reality I am ecstatic about my performance. One of the few times I have been this year. And what a year. From Chile in March to Maui in October – pretty much perfect.

I have crunched the numbers and they tell only one part of the story. Swim (378 out of 599), bike (232 out of 599), run (185 out of 599), 230^th overall and 11^th out 45 in my age group. Finished 22 minutes behind the winner of my AG and 3 minutes out of the top ten. Within my age group, lost about 5 minutes on the swim, 10 on the bike and 7 on the run to the winner in my AG. Numbers, numbers, numbers. I love them, but it is time to leave them behind and talk about how the race felt.

First off, I never once felt like this was a big to do with all the nervousness and jitters that I thought I would have and usually have.

The swim was uncomfortable, bothersome and salty. I just did not feel “on” in the water. Calm seas felt like a rough ocean – hate to have seen and swam in 5-foot swells that were predicted but did not materialize. My stroke felt good, but I rainbowed my way around the buoys and was not efficient. I never felt I was racing in the swim and need to gain some mojo for the swim if I want to improve.

No rush to get to the bike in the run in from the swim. Made sure I had everything I needed and then trucked up the hill to the bike out. Dropped one of my gloves as I headed out – DOH! Stopped and got it. This whole time I was just doing another race and calmly was going about my business. I pushed the early part of the bike harder than I planned. Kept thinking I need to cool it and pace myself, but I never really did. After mile 5 there are 2 long (longest climbs of the day) left before we head mostly down to T2. As much I tried to rein it in, I felt the pace was right. It was the pace I settled into – the right pace for me this day. Only when we hit the highway, where we turned to go back up and sideways for 2 or 3 miles did I feel tuckered. Some of that was due to my rear derailleur cable end twanging thru my spokes and I thought I had a broken spoke. Nope, just annoying. Once I was told it was nothing major I began pushing it again.

Into T2 and down the hill I pushed my bike up about 2 hours earlier. As I casually got organized (2 Clif Bloks, CrampStop spray, a bottle of water, hat and race number, anything more?), I noticed Michi Weiss (men’s pro winner) coming down the finish alley that ran the length of T2 and where I had front row seats to see him and Dan Hugo head to the finish line. Just an hour behind the top pros – not bad I thought! Okay lets get going.

Out on the run I just ran comfortable, as I did not know what the first 3 miles offered. I only pre ran backwards from the beach to the highest point on the run. As I got into the first single track I was feeling good. No hints of cramping, pace was comfy but yet I was passing people. I kept thinking fast feet; fast feet as I went up. In between mile 2 and 3 there were 2 super steep hills that I decided to walk. No worries and did not feel I was copping out or taking it easy, just as quick to walk as it was to shuffle up the hills. I was feeling good and anytime it went flat or down I picked it up a bit. I kind of knew where the last hill topped out, so when I finally began that last climb I was thinking okay soon I will be able to let it fly on the twisty turny downhill to the finish. I topped out at around 30 minutes and knew from the pre-run that there were 25 minutes or so to go. I got maybe a mile into the down section when I began to feel some cramping coming on. I used the CrampStop product (provides immediate cramping relief, but does not last) liberally and whenever I felt the slightest twang. At this point I decided to manage the run and finish without a major seize up rather than go hell bent for leather to the finish. This meant I had to ease up and run controlled. Once again, this decision just felt right and I was very okay with my choice. This is the only place in the race I really felt I could have shaved a few minutes. At about mile 5 there are a few trees to hop over, rocks to watch for and has the most technical aspects of the run. Followed by a very steep boulder/loose dirt hill and then right into a paved uphill that is windless, hot and the part I feared the most on the run. Luckily there was an aid station here and I took ice, 4 waters and got enough of a respite to actually run up this hellish section. I was feeling pretty good at this point and the rest is downhill, a short beach run and up to the finish. The cramping kept rearing itself and I kept using CrampStop. In fact I used it less than 100M from the finish, as I just could not shake the cramping. When I saw 3:23 as I came down the finish chute, I knew I had given my best on the day.

While I wasn’t spent like Melanie McQuaid (see video for her Sian Welch impression) at the finish, I managed my race to finish without major incident. To this end, I raced to my limit. I was happy beyond belief.

Much will said about the new course, my two cents is that it rocks. As in there are no rocks, roots or Whistler, Canmore or otherwise technical sections. The two long climbs on the bike are completely doable, with room to pass. In terms of comparable SK climbs it is like riding the Quarter mile at Buffalo Pound 4 or 5 times, with the steepest part being equal to the steepest part of the Maui course. Or like climbing Blackstrap from the road to the top 3 or 4 times. Early on in the bike, the first couple of single-track sections are congested and the odd steep spot may require running as the people ahead of you are off the bike.

One notable from this race was peeing on/off the mountain bike for the first time, unique experience.

I was so blessed to have the following amazing professional support thru 2011:

Luke Way - Coach

Brie Jedlic - Sport Psychologist

Lyle Little - Massage Therapist/Miracle Worker

Gord Chadwick - Chiropracter

Xterra World Championship highlight video (the guy in green near the end is your truly). Just scroll down a bit to see the link to the video.

3 Weeks To Go

Technically, 3 weeks from yesterday is the Xterra World Championship race and i am putting the finishing touches on a terrific year.  No matter what transpires in Maui, this year has been nothing short of FANTASTIC!

This past week started with a good ol' kick in the keester!  Coach Luke was short and to the point - don't miss any runs this week. I listened up real good (did not miss a single run) and there were 5 days in a row of running.  I did do 2 of those runs on the elliptical machine, but those were coach approved.  This past week was also a huge volume week, 17 hours in total - only 14 about were coach sanctioned. I kinda went over a bit on the swim and bike.  None the less, i feel great for the volume involved and there was some intensity.  All of the 2.75 of running was hard.  The bike involved 2 cyclo-cross races.  So, it was more than a leisurely stroll for most of the week.

Mentally, i have started preparing for the race with some course recon, putting thoughts to race strategy and visualizing a strong swim, a hard steady bike and the run of the year.  I like to put down on paper some self talk words to remind me of what to do in the swim, bike and run.  So far, i have:

Swim - strong, stick (to stay close to fast feet), reach, catch.
Bike - push it, clean is fast (to avoid mistakes and lose time).
Run - fast feet, turnover, looking strong, push thru it (pain).

I have also been planning my on-course recon by borrowing a GoPro camera to film the bike course when i pre-ride on the Thursday before the race.  This way i can sit back and review the video, plan my attack and not have to be out on the course to do so.  Since the race has changed venues for 2011, there are 2 guided pre-rides of the entire course (or at least i hope/believe it is the whole course).  This is new as previously there was no opportunity to ride even a kilometre of the bike course.  I plan to take advantage of the pre-ride.

Had some fun at the Wed nite cross race this week ...

Xterra Canada Recap

THE second most important race of the year for me. I came into Whistler well prepared, fit and raring to do well in this race.  Ten days or so in Kelowna and area did my spirit and fitness well.

Pre-riding the course was so important, as the bike portion was the most technical bike course i have ever ridden.  Not technical in the steep difficult descent sort, but technical from a rooty, twisty, rocky undulating sense.  The course being only two laps of 9K is deceiving - it was tough and hard.  After two days of pre-riding i finally felt so-so about it.  I was in fact disappointed that all the effort put into being fit and having a huge aerobic engine was the not focus i needed for this course.  Oh well, i am sure being fit helped me in places and made my race easier?

The swim was the usual - it sucked.  Enough said.  At least i came out of the water feeling good and ready to attack the bike.  The only good thing was my new Frequency wetsuit from Nineteen was amazing and felt great.

The bike was tough and i struggled in so many places, but i never crashed - that is a small victory i suppose.  I was on my bike, off my bike, dabbing here, there and everywhere.  It felt long and was long - 2 hours plus.  Even though i was mid pack overall, i was only passed by 3 or 4 riders at most.  Looking back on the bike it was fun and i would love to ride in Whistler for a week or so just for shits and giggles.

Onto the billy goat section or more commonly known as the run.  It was a test of your ability to stay upright and not roll an ankle.  It was more twisty, turny, rocky and rooty than the bike course.  There was more elevation change than the bike and it was technically more difficult than the bike.  In 10K, i swear there was no more than 500 Metres on flat running, excluding the pavement to the finish.  The first 3 or 4 K was an undulating uphill grind.  I felt a twinge of a cramp, used my cramp stop and never felt a cramp after that.  Started out the run with a woman on a relay team and said to myself "stay close".  It was not long before i lost sight of her and just tried to stay focused on the footing and kept plugging one foot in front of the other.  At this point i had no illusion of finishing high in my AG, just finishing would be a victory.  After getting to the start of the loop in the middle of the run i was moving good, but could not see someone until i was right on top of them.  I'd look up and see someone i could not see just seconds before.  On the second half of the loop i came up to someone in my AG and was catching the woman relay runner, so i was in good spirits.  Passed both of them and kept pushing my pace which seemed to be a good one.  In the end, i did all the passing and was never passed on the run.  Ended up being a good run given the course.

When i crossed the line and saw 3:42 i was deflated.  I thought i was closer to 3 but nope.  I also thought i likely finished lower than top 3 in my AG.  Turns out i was second and that was enough to get my spot for World's.  I was so stoked to have finished this year (given my DNF from last year), i would have been happy even if i did not qualify for Maui.  It was a tougher course in my opinion this year and to finish was a victory.

The race was the toughest race i have ever done, okay top 3 for sure.  The only way to prepare for this course is to go to Whistler and ride.  If you plan to race Xterra Canada - get out to Whistler and ride.  Even riding in Canmore is not enough.  Not sure about Fernie or other places, but the terrain in Whistler requires some skill to master.

I feel like Wiarton Willie, who just saw his shadow and another six weeks of training.  I'll gladly take it!

Xterra Alberta Race Report

Canmore hosts Xterra Alberta and what a beautiful locale - always enjoy myself in Canmore. Was an amazing trip and the only hitch was running the bikes (on the roof) into the overhead canopy at the hostel. Opps. Luckily, no major damage to the bikes, Shane's might have a slight surface crack in the head tube, otherwise nothing. The car, did not fair so good, but i can live with scratches and dents in my car. On to the race.

The swim sucked. Pure and simple. Had to tread water a few times to relax. Seemed to take forever to get going in a good rhythm. 20 minutes for 1000M, not upper crust performance. I think a better warm up is in order and i should swim more with the top half to my wetsuit when the water is cold. I will pay heed to this for Whistler as last year it was way way cold in the swim at Whistler. Swim time 20:24 - 60th about.

The bike was as good as i could hope for. Once onto the road and the climb to the Nordic Centre, i passed people steadily. Maybe 30 or more people. Onto the trails and i kept up the pace, passing people on the climbs, flats and non-tech sections. The only place i had troubles and got off my bike was the Laundry Chutes - just could not manage the descent, rocks and switch backs. Oh well, anyone who passed me here was soon caught on Ziggy's. Had a great bike and swear i did not see my AG winner pass me, but he did somewhere after the swim as i beat him out of the lake. Bike time 1:33 ish (about 10 mins faster than in 2010) 13th overall.

The run went well, better than well, fabulous i suppose. Ran almost 9 mins faster than last year. Just held a steady pace and never went into the red zone - maybe i should have. Passed a few people each lap and was passed once - in the finish chute as i had a minor cramp and really was not interested in sprinting. Run time 43 and change - 16th or so overall.

In the end, was 19 minutes faster than last year, yet fell from first to second in AG. Was 17th overall. I had a great great day after the swim. I can not complain as the winner of my AG - John Monk from Canmore - finished 8th in the Xterra WC in Maui last year. So to be up there with the pointy end of the results is dam satisfying. John is going to Whistler and will have a great big bulls eye on his back, at least i will visualize one on it for him.

Sorry no pics at time of publishing. Later all and stay upright.

Kissing Your Sister!

I don't have a sister, so i really don't know how i would feel, but i am dam sure it would not be an up beat, joyful feeling or experience. Why then, am i writing about it, well, it's a saying that i feel describes my second place finish today. Don't get me wrong, i am super stoked to have finished second today. My race went pretty much as i thought it would. A few minor hiccups, but overall it went very well in every aspect.

Chronologically, my swim start (check out the beautiful water conditions for the swim start) was great and i stayed with lead group for the first 150M or so. I lost contact after that, but finished the 1200M or so only a minute maybe down. However, i started to get a hamstring cramp as i hit shore. As i got the hammy under control, the quad went. Doh! So i sat down in the water and started taking off my Desoto T1 wetsuit. I just sat there, likely a minute or so, but the muscles were not relaxing. Finally, headed off to T1 and sprayed my secret weapon into my mouth (hint it stops cramps) and finished getting ready to roll. I took the cramping and setback in stride and just had the belief my bike and run would see me near the front of the race.

Got on my Giant Anthem X Advanced SL and off to the real races. Me and my stead slowly reeled in everyone ahead of me - by the 2/3 mark! I was flying on the bike. I think the fastest split by 2 minutes, even with a opps or two - nothing major but slight mistakes, which i did not let get me down. I stayed positive, focused on riding hard and stayed smart with my efforts. Got to T2 first, but Shane MacNaughton was out of T2 first. I thought Shane would be ahead of me off the bike, so i was super happy to have caught him on the bike and be right with him heading onto the run.

On to the run (in my Avi Stotlz by Avia) and i followed Shane for a couple of kms, getting into a groove. Passed Shane just before the first aid station. Once by Shane and onto the trail part of the run, i just ran steady and comfy. Got to the turnaround and was ahead of Shane, but just behind Shane was Ryan Baade and i WAS NOT expecting to see him. Especially, this close - only 1:30 down at most. So i had to pick it up. First thoughts were oh boy, i am going to get caught. Instead of folding my tent, i put my hammer down as much i felt reasonable. With 4K at most to go, i was running scared. I held Ryan off to the aid station with 2.5K to go, but that was it. I tried to stay with him, but i did not have the 30 year old legs he has. In the end, kissing my sister is not so bad. Being 40 or so seconds down to a guy 20 years younger than me, i'll take every race.

My race was bang on in every aspect - mentally, physically, emotionally. Maybe i could of ... I leave the hypothetical what ifs alone and just relish the day.

Props to Skinfit and my Mamba Green Speedsuit, Regina Multisport for the second Xterra race in Saskatchewan this year, Enio Ricci for all the work he put into make this race possible and all the volunteers that far out numbered the 13 racers today - thank you everyone for your efforts. I really am thankful for your generous volunteering.

Canmore Training Mini-Camp

The July long saw me in Canmore for some terrain training in prep for Xterra Alberta and Xterra Canada. Left the city of fun early Thursday and headed straight to Ridley Cycle to see coach Luke and replace my carbon bars due to an accident Wednesday night. Carbon breaks, who knew!

After the fix, headed to the Y for a swim and run workout. Then headed to Canmore - saw a griz bear along the highway on route. First griz i have seen in the wild.

Friday, Canada Day, enjoyed watching the Canmore "fun" run and the kids running the 3K - so cute. Enjoyed it emensely. Then headed out to the Nordic centre to meet coach Luke for a ride. Turns out Luke forgot his shoes. So i rode alone and got 4 hrs in before i figured i should shutter down before i do something dumb and hurt myself. I did go down once early in the day, luckily i was going slow and i fell onto wood chips instead of rocks. Still hurt the wounds from the crash the night before.

Saturday headed out for a run, wanted to keep it low keyed and as flat as possible and stay off the pavement. About 45 mins in i crossed a lovely looking creek with trails on both sides. Could not resist and headed up the creek. The trailed went away from the creek and looped to about where i wanted to go. The way down back to town was a blast as it was a slight decline and full of rocks. I just went hard thru this section, eyes pinned to the trail to avoid a broken ankle - what fun! After some food and a little rest, Luke and his dad met me at the Nordic centre for a ride. Low HR climbs and bombed the declines. 90 mins with Luke's dad, then Luke i rode for 90 mins at a little higher pace. Fantastic ride.

Sunday was a hike day. Got in 5 hrs on two trails. One was up to and above the Cascade Amphitheatre. Once above the tree it was wet and cold and i turned around well before the summit.

Once off the mountain the sun came out, so I did another small hike in the area and then headed to Banff to make dinner plans with Jason Kucey (Soul Ski and Bike - great shop, check it out next time in Banff). We headed to The Bison and thin crust pizza and beer. Delish!

Monday i headed to Calgary and a ride at COP with Luke. We did two laps of their Thursday night race course, super nice riding right in Calgary. Reminded me of riding the trails in Saskatoon. After that i headed home. One stop in the Hat for a carmel frappachino and cheap booze. Picked up a couple of Italian wines, a dozen Peroni (Italian beer) and some Vodka. All set for summer fun, booze wise.

Xterra Saskatchewan Race Report

Been waiting for this day for a while now. The first Xterra race of the year and an actual "Xterra" race in Saskatchewan, woohoo! The day started at 6 AM, a little food, coffee, pack the gear and drive to Buffalo Pound - uneventful thankfully! Got there early to make sure the first race of the year was not a rush or wishing i had more time to do this or that. Even got in a 45 minute bike to warm-up and was first into the water to get adjusted to the temp. Was about 16 or 17, not too bad.

The swim was so so, as i felt okay in the wetsuit and just swam at a comfy pace. Picked it up a bit in lap 2, but in the end, the swim was a necessary evil. It was a short 1000M swim and i was out in 16:25 - eh, just not good enough. But i was off to the races.

The bike was all about trying to catch Ryan Liebel and Shane McNaughton (sorry for the spelling guys). Once i got into Terminator, i was riding solo and looking for Ryan and Shane, but that turned out to be a hopeless cause. Never saw them until the run. The bike went as about as good as i could hope for. The odd error, losing the ability to shift into the big ring and riding solo resulted in a 1:31 bike. Not bad, i'll take it.

On to the run and a slight panic looking for my "Cramp Stop" - a product out of New Zealand that does just what is says. Not sure how good it works, but boy i am glad i hunted it down in T2 as i needed it on the run. Started out just running to see if could catch anyone and not over cook myself as the run is quite hilly with two good hard climbs and did I mention it was hilly. Got to the first aid station and my friend Emma was there and mentioned Shane was a 1 or so up ahead. Just keep a steady rhythm and fast feet (turnover, turnover, turnover). After running Barrels and coming out at the top of a gravel road, the gap was downto a minute. Just keep it together and you'll reel him in and maybe Ryan as well. After a long downhill i could see Shane - it is so true that seeing someone makes it easier to push the pace. Next up was the toughest hill of the run, the old ski jump hill, i don't know how steep this hill is, but near the top you almost have no choice but to scramble on all fours to get up it. When i hit the base i could see Shane and Ryan, i pushed it as hard as i could and ran half way or more up and kept up a steady pace over the top. Within in a minute i passed Shane and then set my sights on Ryan. Caught Ryan on the long swoopy downhill that comes out at Big Rock. But, no sooner than i caught Ryan, i got a cramp. A couple of squirts of Cramp Stop seemed to help, but i had to stop and stretch a couple of times and was worried Shane was going to catch me. Thankfully, he didn't. Once i got onto to the flat or up sections of the last part of the run, i could hold pace and was hoping i had enough time to catch Ryan. I caught sight of him again and soon i was right beside him and we were about 1.5K from the finish. I went by and looked back several times to make sure i did not have to sprint to the line - gladly there was no sprint needed - i was close to cramping again and kept throttling back to make sure i was good to the line.

Finished with a sub 50 run and a 2:36 overall time, good enough for 4th overall (fifth including teams).

Luke, Emma and Dalton post race.

The first race of the year and i am already feeling faster than all of last year. The first one went well, it went well in almost every aspect. Mentally, i had a few little things come up and i stayed focused and did not let them get to me or allow them to take over my mood. Thanks to Brie Ellard-Jedlic for helping me out with the mental side of racing - in a few short weeks she has already got me using a few techniques to stay focused and be prepared. Thanks Brie.

I also have to give a GREAT BIG SHOUT OUT to Luke Way, my coach. Luke has extensive Xterra experience and has a fresh approach to coaching, putting science into it and a personable demeanor that i am enjoying to the nines. Thanks Luke.

Lastly, Pedro, thanks so much for the home stay in Chile. I can't begin to say how much 30 days in Chile has made a better athlete this year. Thanks, thanks, thanks.

The Return!

Having ventured into the Apple world, i have decided - due to my own demand - to resurrect the shenanigans of the man of leisure blog. So stay tuned as i write witty humorous accounts of races, travels and just generally fun stuff.

Since i put this blog on the back burner life has presented many wonderful opportunities to travel, race and enjoy life. The have been tough times, some trials, soul searching and change. But definitely life has been truly great and way more positive than negative.

Catching you up, 2011 began with a bang - a relationship ended, a new mountain bike and a planned trip to Chile to ride, train and travel. Chile was amazing, as my friend Pedro was gracious enough to have his dad put us up in Santiago for the majority of our 30 days in Chile.

We side tripped to Peru and Machu Pichu and to Puerto Montt (Pedro's hometown).

Having done three mountain bike races already, i am feeling fit on the bike, so far no knee issues while running (fingers crossed) and the swim is okay right now. Next weekend the Xterra season kicks off with a local race that i am looking so forward to. Have gotten an early season start in Chile, i am planning a run of Xterra races with the capper in Maui - hopefully. Big year, if Maui comes true. So stay tuned for all the details, the fun and of course the shenanigans!

Take care and live your dreams!