Throwback Thursday  


So for throwback Thursday, I decided to dig into the archive for one of the very first blog posts I ever wrote. It's about pre race jitters, and my experience at my first Ironman Newfoundland 70.3.

So here it is, Pre Race Jitters

Tri Mac Squared  


So It's been 1071 days since my last post. Why the sudden resurgence? I was inspired by a couple of friends to get re-engaged with Flatout buddy.

I met both Kat and Sarah through my involvement in triathlon. Sarah was a regular in the Rocky Island Masters Swim Club and will represent Canada at the ITU World Triathlon Championship in Chicago in September.

Kat swam briefly with the club. Even though she's no longer a member, she continues to be one of my Tuesday swim workout buddies. She is preparing for her first Ironman in Mont TremblantSo far, Kat has been the busy bloggy beaver posting about her training for the upcoming king of triathlon distances.

The two met and forged a close relationship, and when Sarah relocatef to Calgary earlier this winter, the two started this blog to help stay connected.

So dodge over and check out the goings on of Tri Mac Squared.

45 is Not Too Old  


Anyone who thinks 25 is over the hill can turn back now. Go look for the latest Twilight news or see what Selena Gomez is up to.

This post is meant to inspire the rest of us. We may be getting a little long in the tooth, or a little stiffer in the morning when we get up, but we are working our butts off to fight father time.

Here is a series of 4 videos from Triathlete Magazine on 5 time Olympian, Dara Torres . Talk swimming and buckets full of Olympic medals, and everyone automatically thinks Michael Phelps, but Dara Torres story is no less inspiring. Check out this video series from Triathlete dot com hosted by Bob Babbitt.

Gotta love that Chocolate Milk! Chocolate Milk! Want more Dara ? read her book. You can find it here.

Easter training Tips  


1. Wait for a drizzly and foggy day, preferably on a holiday like Good Friday or Easter Sunday. If the forecast is calling for sunny and warm, don’t worry, the fog and drizzle will come.

2. Sleep in. Don’t try to get up early to see what the weather is like. It’s April in St. John’s. The weather is crappy.

3. Dress for the weather. But remember, oil skins are not flexible, and don’t breathe.

4. Timing is everything. If you time it right, you can hit the road just as the skies open up, and you get caught in a downpour that soaks through all 5 layers of polar fleece, which has a double effect of adding 20 pounds to power up the hills, as well as induce shivering and convulsions as your body tries to counteract hypothermia. That’s good for an extra couple of hundred calories if you are trying to get to race weight.

5. Finish up with a cold Blackhorse, and hot baked ham and scalloped potatoes.

Fresh Start  


With two newly tuned bikes, ready to hit the road, and a decent forcast for good friday, time looks right for the first outdoor ride of the year. I feel fit, am absolutely sick of the indoor trainer, and have some new duds to try out.

Just 16 weeks away, here is a little inspiration.

Unfortunalely, embedding has been disabled for this clip, and the best I can do is give the link which has to be copied and pasted into your browser window, but here it is.

Some Light Reading
And to help get myself in shape, some reading to take on my upcoming trip to good ole FLA. The first one is my wifes. I'll review them at a later date.

10 pounds in 10 days

Race Weight

Paleo Diet for Athletes

Good to be back

Spinervals Super 6 Day 2  


Day 3 for most, day 2 for me since I was granted an extra rest day by coach Troy after completing the 32 day challenge.

I picked up a cheapie cheapie Heart Rate monitor at Walmart to tide me over until my new one arrives, and discovered why it is cheap. It was consistently off by about 5 to 6 beats which I determined by using the old fashioned watch and pulse method.

Also, my spinerval 3 pack finally arrived. I did 60 minutes of the Spinerval Competition 39, and right there in the front row was the winner of our local race, My friend Michelle Young. I consider her a friend even it is only on facebook, and she hasn't UNfriended me yet. Michelle did this video while preparing for the 70.3 World Championships in Las Vegas, and went on from there to race Arizona, and qualify for KONA.

Tomorrow is threshold day. Can't wait!!!!

Welcome to 2012  


2012 is off to a rousing start. I finished off 2011 with the spinerval 32 day challenge, took a couple of days rest and then onto the Spinerval Super 6.

Boy, I am glad i had a couple of days rest. I felt great today. 1:25 in the saddle (That's excluding the pause au natural) and it flew by. Brisk pace, 95 to 100 RPM for the entire session.

I also need a new heart rate monitor, because my old one died. This is one I am looking at. Any comments?

Swimming Etiquette  


How is it that we can swim a masters workout, with 40 swimmers in 8 lanes, that’s 5 swimmers per lane without any incidents, yet I can hit MUN pool on Saturday afternoon, with only one other person in my lane, and it’s like full contact Karate.

If you are experienced swimmer and know the rules of swimming etiquette, this may be old news for you, but if you are new to lap swimming, or are experienced but were never taught the rules, or never even know there were rules, read on.

Do Pick your lane appropriately.

Do not arbitrarily jump into any lane, or pick the one with the least number. It may be the fast lane which means fast and experienced swimmers. And they will run you over if you get in there way. Furthermore, it’s your fault, not theirs.

Do make sure you are aware the direction of the lane. In general it’s counter clockwise, that’s keeping to the right.

Don’t Assume that counter clockwise is always the case. Some experienced swimmers may reverse the direction so they are swimming with the lane adjacent to them. This is mainly to prevent clashing arms during the freestyle recovery, or during butterfly.

Do make sure other people in your lane are aware you are joining.

Don’t assume that all swimmers will follow the general guideline of swimming counter clockwise. If a person has been swimming in a lane solo, they may be swimming in the middle of the lane, and a that could be a recipe for a nasty mid water collision.

Do talk to the people in your lane to find out who is doing what. There may be also be someone in the lane taking charge and organizing the sets. Go with it.

Don’t assume the lifeguard will enforce the rules. I haven’t seen one do it yet.
Do move over at the end and let a faster swimmer pass. If you get a tap on the foot, that’s the signal to let the trailing swimmer pass you at the wall. Hold up for a split second as they make the turn, then follow them.

Don’t ignore faster swimmers, and hit the wall and pushoff right in front of them.

Do be aware of when another swimmer is about to start a lap. If they are next to the wall, and look ready to go, and are staring at the pace clock, they are waiting for their interval to start.

Don’t jump in front of a swimmer waiting to start on an interval.

The last two really piss me off. I understand if someone is aware of the general rules of the road, but sometimes it’s obvious if someone is doing a workout, and doing intervals on a pace time. Follw these, take heed, and have fun.

Time Crunched Athlete  

Posted by FLATOUT JIM in

So you think you are too busy to workout? Here is a peek at was schedule last Saturday

7:00 Wake up and get breakfast for the family
8:30 To the curling club for Family Curling. (I help Coach)
10:00 Back home, and get snacks for the rugrats
11:00 Drop 6 YO off at the rink for skating
11:45 Drop 10 YO off at dance studio for hip hop.
12:15 Pick up 6 YO at rink and bring home
1:00 Pick up 10 YO at dance studio
1:15 WORKOUT 45 minute swim
2:00 Finish swim workout.
2:15 Lunch at Subway with 10 YO.
3:00 Birthday Party with 6 YO, at another pool. (Because once in the pool wasn’t enough)
5:00 Home from Party, bring mom to friends house.
5:30 Supper.
6:30 Me time. Watch TV and fall asleep by 7:00.

Of course this is not typical, I don’t have birthday parties every Saturday, but everything else is run of the mill. And as you can see, with all the running around, I managed a 45 minute swim workout. It’s not easy, but if you make it a priority, you can get it in.

So don’t whine to me about no time to workout.

I'm back  


It’s been so long since I posted on my blog, I almost feel like I am starting out new. Major work changes as well as the usual family commitments meant blogging took a back seat, but it now looks like things are quieting down, in fact next week, I may have a ton of time on my hands. But more on that later.

Race season was a hit. The St. John’s Triathlon, was a brutally tough race in extremely bad conditions. It was windy, cold and raining, but it netted me a second in my age group, I now need a first to make a set.

The season isn’t over yet for some, as Newfoundland Athletes, Jason Pretty, and Barry Yetman are in Miami preparing for the 70.3. Boy I miss Florida.

And at least one more Newfoundland athlete has a solid shot at joining Otto Ryan in Kona next fall. 2011 St. John’s Triathlon Female overall winner Michelle Young heads to Arizona in a couple of weeks. Michelle is a fierce competitor, and trains with Spinerval coach Troy Jacobson. When I say she has a solid shot at Kona, I am not exaggerating.

Finally, I am off to masters tonight. The last couple of workouts have been interesting to say the least. Last Thursday, it was 1500m for time. Easy on the coach, but tough on me. 27:14 is definitely something to improve on. As well as getting fitter and faster, I need to learn to count.

Hopefully, it will be less than 4 weeks to my next post. See ya on deck.