IRONMAN CALGARY 70.3 EXPO

I'm happy to announce that Ironstruck will have a booth at the upcoming expo for Ironman Calgary 70.3. The expo will be taking place at the Calgary Westin Hotel on Thursday, Friday, and Saturday before the Sunday August 2nd race.

I'm also pleased to announce that I will be selling my latest book "Lifestruck...A Better Way For Today's Youth" for ten dollars a copy and every cent will be going to the "RIGHT TO PLAY" organization.

It's a great opportunity for triathletes to join with many Olympians who champion this cause and help kids in depressed countries. Help them to...just be kids.

I wrote Lifestruck for pre-teens and teens to encourage them to enjoy a healthy diet and adopt fitness as a way of life. So if there is a youth in your life who might enjoy this book, come on down and pick up a signed copy and at the same time help kids everywhere to be kids.

I will also be selling and signing copies of my two Ironstruck books. Hope to see you there and if you are racing, Godspeed and have fun.

IRONMAN CALGARY 70.3---NOT RACING? BE A SPECTATOR

If you are not quite ready to race yourself and want to see what all the excitement is about, consider being a spectator for a triathlon near you. Live in the Calgary area? Sunday August 2nd is the fast appoaching date for the first annual Ironman Calgary 70.3 that will kick off in Ghost Lake.

Or perhaps take in Ironman Canada in Penticton on the last Sunday in August.

I've been a spectator myself at Ironman Canada the past few years and wasn't sure how much I would enjoy being a spectator along a course that I had raced on 10 times in the past.


I learned quite a lot from spending the day, and much of the night on the course cheering on the competitors. I saw the race from a different viewpoint and was able to see how others reacted to the race and how they supported everyone.

Many spectators were up an hour before the start gun in order to land a prime viewing spot for what was to be the biggest mass swim start in Ironman history.

Then while the runners were out on the bike course, people were writing out chalk messages up and down the run course in recognition of their favorite triathletes. All the restaurants were full along main street as the bikers began coming back into town hours later and from that moment on, the procession of bikers and runners would go on late into the night.

It was amazing to see just how much support the spectators provided for 'all' the participants. It was also special to see how they stayed out there hour after hour to cheer everyone on. I'm glad I had a chance to see the race from another point of view, and came to a major conclusion.

You have to be 'tough' to be an Ironman spectator. You might have to be tough as well to take in the Ironman Calgary 70.3 because it has two separate transition areas and will take some planning on the spectators part.

The very first time I was a spectator I really began to understand the importance of spectator support to the athletes and just how much they appreciate the families, friends, volunteers, and even strangers who urge them on through a difficult and challenging day.



HERE IS SOME COURSE INFORMATION TO HELP YOU ALONG:



SWIM - 1.9km (1.2 miles) - 1 loop


The swim starts and finishes at the boat ramp located at the mouth of the Ghost River in Ghost Lake. The course is one loop and begins heading directly away from the boat ramp before turning left (north) under the Highway 1A bridge and into the narrow. The swim will head north for approximately 850 meters before turning to the right for 25 meters then right again now heading south. Shortly after passing under the bridge the course turns right again heading back towards the boat ramp. The swim course exits the water on the left hand side of the boat ramp. Transition 1 is located in the parking lot adjacent to the boat ramp.


BIKE - 90km (56 miles) - point-to-point


Exit transition traveling east on Highway 1A toward Calgary.


Turn Left (north) on Grand Valley Road


Turn right (east) on Township Road 280


Turn right (south) on Horse Creek Road


Turn left (east) on Highway 1A


Turn right (south) on Highway 22


Turn left (east) on Township Road 250


Turn right (south) on Rural Road 31


Turn left (east) on Lower Springbank Road


Turn right (south) on 69th Street


Turn left (east) on Glenmore Trail (HWY 8)


Continue past Sarcee Trail to the right on Glenmore Trail


Turn right (south) on 37th Street and proceed into North Glenmore Park to the

transition area.



RUN - 21.1km (13.1 miles) - out and back - Run map and profile info available here.



Exit Transition Area heading east through North Genmore Park toward the Canoe


Club.


Turn around and head back past transition


Follow the path through Weaselhead Natural Environment Park


Continue up to South Glenmore Park to the turn around point


Return following the same route


The finish line is adjacent to T2

CUT-OFF TIMES

Swim: 1:10 after the last wave start
Bike: 5 hours after the last wave start
Run: 8 hours after the last wave start

MELLISA'S ROAD RACE ANOTHER SELL-OUT!!

Another Melissa's Road Race just a few months away and once again the race is sold out. People just love Melissa's and I have many fond memories of the 10k course.


I took this picture yesterday, (July 21, 2009)and the race start and finish for the Melissa races is just to the left. Actually, I took the picture from the bridge that is on the run course and takes the runners into the downtown area and the "big hill" on the 10k course.

Back in the days when I was running around the 38 minute mark for the 10k distance, I knew it was only a matter of time and passing years before I would struggle to stay under 40 minutes.

Melissa's was the first 10k race where I went over the 40 minute mark. For several years I could maintain around the 38:30 mark and then go to Melissa's in the Fall and be back over the 40 minute mark.

No matter how hard I tried, that big hill early in the race would scrub off too much time and I could never make up the lost time over the rest of the course. I would be 40:20 or 40:15 or 40:32 or whatever, but never, ever did I run sub 40 on Melissa's 10k course. I think that's great in many respects, because just trying always kept me at the top of my game going into the winter.

It's important to have personal challenges to keep us motivated and Melissa's will always be special to me because of that. Just the fact that I was inspired to always go as fast as possible in any given year to try and break the 40 minute barrier at Melissa's almost always kept me on top of whatever age-group I was in.

I had the pleasure of meeting Deb(the heart and soul of Melissa's) over the past few days while working in beautiful Banff and I'm glad to report that IRONSTRUCK will have a spot in the Melissa's race expo and I will once again get to be part of Melissa's Road Race, although it will be from a different vantage point.

A BIG THANK YOU TO DEB. IT'S WHEN I MET DEB THAT I REALIZED WHY MELISSA'S IS A MUCH LOVED EVENT ON THE ALBERTA RUN CALENDAR AND WHY IT SELLS OUT EVERY SINGLE YEAR. HER SPARKLING PERSONALITY IS SPREAD THROUGH-OUT THE ENTIRE MELISSA'S WEEKEND AND NOW I KNOW THE SECRET.

Hope to meet some of you if you plan on being among the thousands who will be taking part in Melissa's 2009 edition the last Saturday in September. Come by the Ironstruck table and maybe I can convince you to take a shot at your very first Triathlon OR your very first Ironman.

Get your very own signed copy of Ironstruck or if you like you can download a copy right now at "MINDSET TRIATHLON" where both of my Ironstuck books have broken into the top ten of the several thousand titles they have on-site.

A BIG THANK YOU ALSO TO ALL THOSE WHO HAVE SUPPORTED IRONSTRUCK BOOKS ONE AND TWO AND ARE PUSHING IT TO THE TOP OF THE BEST-SELLER LIST ON MINDSET. VISIT MINDSET TRIATHLON AND HAVE A LOOK FOR YOURSELF AT THE GREAT SELECTION OF DOWNLOAD BOOKS THEY HAVE AVAILABLE.

TRIATHLETES DIET TIP-- LOSE EXCESS WEIGHT AND INCREASE ENDURANCE. INCLUDE COCONUT OIL IN YOUR DIET.

After including coconut oil as a regular part of diet, I soon realized it's benefits when it greatly enhanced my training and improved my Ironman performance and recovery.

It was almost by chance that I happened upon coconut oil and it's use as a diet supplement. I was surfing the net one day and came across an article on the subject and like many other intriguing diet ideas I've stumbled upon in the past, decided to give this interesting oil a try.

I've always believed that I had no business writing about any diet unless I had tried it myself. To my way of thinking that's the only way to pass on relevant, honest information to readers. As a result I've tried a variety of different diets and supplements over the years and this is one of them. To be quite honest, I was just blown away by the results I experienced when I incorporated coconut oil into my triathlon training diet.


First a bit of science behind the coconut diet:

Coconut oil is comprised of fatty acids called "medium chain triglycerides" or MCT'S. In nature, coconut oil has the largest concentration of these MCT'S outside of human breast milk. Vegetable oils, on the other hand, are made up primarily of "long chain fatty acids" or LCT'S. For quite some time now scientific literature has claimed that LCT'S tend to produce fat in the body, while MCT'S promote what is called "thermogenesis". Thermogenesis increases the body's metabolism, producing energy.


This has been common knowledge in the animal feed business for years. It you feed animals vegetable oil, they gain weight and produce more fatty meat. If you feed them coconut oil, they will be very lean. Tests on rats published in "The American Journal of Clinical Nutrition" concluded that MCT rats gained 15% less weight than rats fed LCT'S. The conclusion:

MCT diets result in decreased body fat related to increased metabolic rate and thermogenesis. Similar tests were conducted on humans at Vanderbilt University in 1989 with the same basic results.

Regardless of scientific study result, I prefer to try these things on my own and see the results first hand.

Over twenty years of competition and numerous diets, the LEAST I ever weighed was 150-151 pounds. This was my competition weight. If I were to weigh myself on any given race morning, my weight would be in this range, give or take a pound. That all changed when I included coconut oil in my diet.

I weighed myself on the first day of the diet as I always did when I tried something new, and wouldn't step on a scale again for one month. I live by this rule when trying something different in my diet. My start weight was as usual, 151 lbs.

I added 5 tablespoons of coconut oil per day to my meals. Usually when you buy coconut oil it will be solidified. I just leave mine at room temperature and in few days the whole container is liquefied. I don't store it in the fridge because it will solidify again. If it is solid, its easy enough to melt down into liquid form if you're in a hurry.

I added it to my oatmeal in the morning, to my pasta, and used it in smoothies. I always use olive oil in my salads and started adding 2 tablespoons of coconut oil to every salad. It's an amazingly versatile product. You can easily come up with your own cooking uses for it.

When you use it in food its not an unpleasant taste and most of the time you won't even know its there. Combine it with your food anyway you like, but aim for at least 5 tablespoons a day and stick with it. Like any diet, there's really not much point even starting unless you're committed to it.

Well, I did this for exactly one month. Then I stepped back on the scale. WOW! 142 pounds!

I was 10 pounds lower than I had been over the past 20 years! I "could not" believe it. Remember that for the month I used coconut oil, I was in full Ironman training. Any diet you ever try should be done in conjunction with a fitness regimen. So I believe this is an ideal addition to any Ironman's diet. Or ANY physically active person's diet for that matter.

A few things I noticed:

Along with losing weight, my energy level increased.

Even though I lost 10 pounds, I seemed to have the same amount of over-all strength. This is crucial to an athlete. What makes some athletes so amazing is their strength to weight ratio. In other words, you can be a 120 pound woman, but be very strong for that weight. Take it a step further and imagine the consequences if you become 110 lbs and don't lose any strength and have increased energy.


Imagine yourself running a marathon carrying a 10 pound bag of potatoes on your back. Now imagine running the same marathon without the bag of potatoes and more energy.

A perfect example of what I mean by strength to weight ratio is Lance Armstrong.

When he was fighting cancer he lost tons of weight of course, but when he won that battle and became healthy, he never did gain back all of the weight that he originally had. Yet, he became stronger. In other words, his strength to weight ratio changed big time. It seems that his body chemistry changed for the better.

When I watched him climb those endless mountain passes in the Tour, it was just amazing how strong he was and how high his energy and endurance levels were.

Of course we can't all be the exceptional athlete Lance was at his peak, but I truly believe that incorporating coconut oil into ones diet can have a profound effect on any athlete's training and racing results, and can also help any person burn off excess fat as long as they are active on a regular basis while they are using coconut oil in their daily diet.

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TRIATHLON TRAINING WITH A HEART-RATE MONITOR

A heart-rate monitor can be an excellent training tool in helping you prepare for your triathlon. In a nutshell, following a heart rate monitor program teaches your body to work more efficiently. A heart monitor teaches you to be aerobic as opposed to anaerobic.

AEROBIC-Workouts where you are burning fat as your source of energy. A heart-rate monitor helps you accomplish this.


ANAEROBIC-Workouts where you burn carbs as your source of energy. Proper use of a heart-rate monitor will keep you aerobic and prevent this from happening.

When endurance is paramount, teaching your body to conserve carbs is ideal for a very simple reason.

Your body doesn't store a lot of carbs. So during your race, if that's all you burn, you use up your glycogen stores too quickly. Glycogen, simply put, is stored carbs. Trust me on this--In a physically demanding event like an Ironman Triathlon or a triathlon of any distance for that matter, once you use up your glycogen stores, you will hit the proverbial wall almost without warning.

A heart monitor will guide you in staying in your prime burning range. There is a reliable formula for finding your maximum aerobic heart rate. The idea is to NOT go over this heart rate in the early months of your training. If you are in poor shape to start with, you will be training at a very slow pace at first. If the program is done properly, you will find that eventually you will be able to train at a faster pace and still stay below your max. Also, by staying out of the anaerobic zone, your recoveries from training will be much faster and less painful. Better still, your chances of being injured will be diminished.
I have trained with a heart rate monitor for years and have had great success. I would highly recommend giving it a try.

If you decide to, here is how to figure out your max. aerobic heart rate:
The key number is 180. Subtract your age(no cheating).

When you begin, if your physical fitness really sucks(and don't worry, we'll change that)take off ten more beats.

If you have trained a few days a week for several years, don't change the number.

If you have trained like an all-star for a few years and are in really good shape to start, add five beats.

If you are almost set to retire(over 60), add five beats.

If you are still in your teens, add five beats.

Now that you have that magic number. Your maximum aerobic heart rate, strap on that monitor and away you go. I would suggest using the monitor in the run and bike portions of your Ironman Triathlon training. It doesn't work that well in the pool, because you basically have to stop to check your monitor. Its pretty difficult to track while you're swimming.

Use it on all your runs for sure and always start out running slowly for 10 or 15 minutes, then let your heart-rate get to within 20-25 beats below your max. If you are in really poor shape, it will seem very slow to you. THAT'S OK! Be patient. It will improve. Over the weeks you will teach your body to burn fat and like magic you will start running faster without going over your max. Here is how to do a test so you can actually see your progress. Do your initial test the first few days you start heart-rate monitor training.

Find somewhere(a track etc.)where you can run an exact measured mile. Warm up for 15 minutes and stay 20-25 beats below your max. After your warm-up, pick up speed so that when you hit the start line for your mile, you are right on your maximum aerobic heart-rate.

Begin your stop watch when you hit the start line. Stay in a very tight range for the whole mile. For example, if your max. rate is 130, stay between 125 and 135 through the whole test. The idea is to average 130--your max. rate. Stop your timer right at the end of the mile. Record that time.

In one month--not before--do the exact test again. If you have trained on a regular basis (4-5 times a week)and used the monitor properly you WILL see an improvement.

FOR EXAMPLE: If your first test resulted in a mile time of 9 min 40 seconds and your second test had a time of 9 min 15 seconds, then CONGATULATIONS! You are teaching your body to burn fat. YOU ARE BECOMING AN AEROBIC MACHINE! YOU ARE BECOMING FITTER! You are training at the very same heart-rate as when you started, but are able run faster without any added stress.

Do the test every month(not every week). Your mile time will continue to drop and your fitness level will improve as well if you train on a regular basis. After 4 months or so when you have developed a sound aerobic base, you will be able to start adding some anaerobic work-outs. This is an indication that you come a long way. GOOD FOR YOU!

As far as what brand of heart-rate monitor you want, I've always gone with Polar and have never had a problem. They are reliable and come in a wide variety of models. For instance, you can buy just the basic heart-monitor that has just one function. It shows your heart-rate at any given moment once its turned on. These can be purchased for well under $100 dollars.

On the other end of the spectrum, you can purchase heart monitors that will interface with your computer. Normally I find just the basic heart monitor is good enough for me. However one day I borrowed my coaches high end monitor(over $1000)and wore it during a marathon. Every kilometer I hit a button that stored my heart rate and running time at that point. After the race the coach downloaded the info into his computer and it was really quite amazing.

It actually did a graph of my whole race. Showing and recording the rise and fall of my heart rate during the race. He could tell by looking at the graph every time I slowed down at a water station. These high end models have many, many functions and if money is no object they can be very interesting to have. However, the basic model is all you really need to teach your body to burn fat and improve your conditioning while staying injury free.

Should you decide to use a heart rate monitor in your training, I feel sure you will improve your chances of achieving all your goals on race day.

CALGARY IRONMAN CANADA PARTICIPATION LIST FOR PENTICTON 2009

WOW!!

Calgary has once again topped the country in entries into the Ironman Canada Triathlon in Penticton. It says so much about this city. We have a great infrastructure that is perfect for pursuing a triathlon career. We have great facilities like Talisman, the Eau Claire Y, the University of Calgary, and Mount Royal College that support triathlon programs.

We have excellent coaches in this city and we have one of the most extensive bike path systems in the world. We also have Tri it.....one of the most complete triathlon retail outlets in the country.

But most of all, Calgary is full of people who work hard and play hard and are not afraid to extend their personal boundaries and test their limits on so many levels.

This is something that started years ago. I remember when I went to Ironman Hawaii in 1984 that there were around 15 entries from Calgary... Pretty amazing when you consider there were only around 60 Canadians in that race.

Here is the official list of the Calgarians entered in Ironman Canada in Penticton 2009.

261 CALGARIANS ARE ENTERED IN IRONMAN CANADA 2009
177 FROM VANCOUVER.
75 FROM VICTORIA
87 FROM EDMONTON
12 FROM THE BANFF/CANMORE AREA

Subaru Ironman Canada 2009 Participants
261 records found in "CITY" that contain "CALGARY":
BIB NUMBER LAST NAME FIRST NAME AGE SEX CLASSIFICATION DIVISION CITY ST/PROV COUNTRY COUNTRY REP OCCUPATION
NA AHLAN JASON 34 M AGE M30-34 CALGARY AB CAN NATUROPATHIC DOCTOR
NA AITKEN KEVIN 44 M AGE M40-44 CALGARY AB CAN
NA ALLEN KRISTIE 34 F AGE W30-34 CALGARY AB CAN CFA
NA ALMON RENA 31 F ATH W30-34 CALGARY AB CAN SALES
NA ANG CAROLINE 36 F AGE W35-39 CALGARY AB CAN APPLICATIONS CONSULTANT
NA ATTRILL ERIN 40 F AGE W40-44 CALGARY AB CAN SELF EMPLOYED
NA AUGUSTINI CARMEN 67 M AGE M65-69 CALGARY AB CAN CAN ELEC ENGR
NA BADGER GEOFF 40 M AGE M40-44 CALGARY AB CAN
NA BAKER JASON 42 M AGE M40-44 CALGARY AL CAN
NA BANDAS DARRYL 45 M AGE M45-49 CALGARY AB CAN ELECTRICIAN
NA BARGHSHOON DAN 38 M AGE M35-39 CALGARY AB CAN
NA BARK DETLEF 44 M AGE M40-44 CALGARY AB CAN SWITZERLAND REGISTERED NURSE
NA BERGERON MICHAEL 49 M AGE M45-49 CALGARY AB CAN
NA BETHELL DAVE 38 M AGE M35-39 CALGARY AB CAN NEW ZEALAND ENGINEER
NA BLANCHETTE KRISTY 30 F AGE W30-34 CALGARY AB CAN TEACHER
NA BOCK MIKE 50 M AGE M50-54 CALGARY AB CAN GERMANY BIKINI INSPECTOR
NA BODNARCHUK LES 50 M AGE M50-54 CALGARY AB CAN
NA BOSSHART JON 64 M AGE M60-64 CALGARY AB CAN
NA BOUCHER MARIANNE 37 F AGE W35-39 CALGARY AB CAN MOM AND WIFE
NA BOUDREAU DAVID 48 M AGE M45-49 CALGARY AB CAN
NA BRASS SCOTT 41 M AGE M40-44 CALGARY AB CAN CANADA MODEL
NA BROWN MARLEY 39 F AGE W35-39 CALGARY AB CAN MOM
NA BURFORD NICHOLAS 39 M AGE M35-39 CALGARY AB CAN
NA CAIRNS DUNCAN 40 M AGE M40-44 CALGARY AB CAN
NA CHALKLEY ADAM 34 M AGE M30-34 CALGARY AB CAN LAWYER
NA CHOW YVONNE 38 F AGE W35-39 CALGARY AB CAN TEACHER
NA CHOW MICHELLE 30 F AGE W30-34 CALGARY AB CAN CAN
NA CLARK ANDREW 28 M AGE M25-29 CALGARY AB CAN TEACHER
NA CLEMENTS RYAN 36 M AGE M35-39 CALGARY AB CAN SOCIAL WORKER
NA CONNELL NATASHA 37 F AGE W35-39 CALGARY AB CAN REGISTERED NURSE
NA COOZE MICHELLE 35 F AGE W35-39 CALGARY AB CAN LAWYER
NA COPELAND KEVIN 44 M AGE M40-44 CALGARY AB CAN CHARTERED ACCOUNTANT
NA CRAWFORD CATHY (CATHERINE) 27 F AGE W25-29 CALGARY AB CAN
NA CRAWFORD MIKE 37 M AGE M35-39 CALGARY AB CAN
NA CROSSON VERNA 55 F AGE W55-59 CALGARY AB CAN
NA CUMMINGS KENNETH 45 M AGE M45-49 CALGARY AB CAN ENGINEER
NA CURRY SCOTT 34 M PRO MPRO CALGARY AB CAN CHIROPRACTOR
NA DARRAH MARK 30 M AGE M30-34 CALGARY AB CAN LANDMAN
NA DAVIES IAN 48 M AGE M45-49 CALGARY AB CAN COST REDUCTION GURU
NA DAVIS COLIN 38 M AGE M35-39 CALGARY AB CAN ATHLETIC THERAPIST
NA DE LUCA MICHAEL 37 M AGE M35-39 CALGARY AB CAN HYDROGEOLOGIST
NA DEANE DARREL 33 M AGE M30-34 CALGARY AB CAN ENGINEER
NA DEERHAWKE PHOENIX 31 F AGE W30-34 CALGARY ALBERTA CAN COUNSELLOR
NA DOBLER MICHELLE 43 F AGE W40-44 CALGARY AB CAN MOTHER OF TWO
NA DOBLER STEVE 46 M AGE M45-49 CALGARY AB CAN
NA DOERGES GREG 48 M AGE M45-49 CALGARY AB CAN
NA DONAHUE CHRIS 31 M AGE M30-34 CALGARY AB CAN
NA DOODY PATTI 56 F AGE W55-59 CALGARY AB CAN
NA DUBORD MARC 51 M AGE M50-54 CALGARY AB CAN CANADA
NA DUMBA KEVIN 44 M AGE M40-44 CALGARY AB CAN
NA DUMONCEAU KENNETH 43 M AGE M40-44 CALGARY AB CAN FITNESS TECHNICIAN
NA DUMONT STEPHANIE 39 F AGE W35-39 CALGARY AB CAN SPORTS PHYSIOTHERAPIST
NA DURHAM SARAH 26 F AGE W25-29 CALGARY AB CAN GEOLOGIST
NA DUTTON TIM 41 M AGE M40-44 CALGARY AB CAN ACCOUNTANT
NA EBERLE AL 50 M AGE M50-54 CALGARY AB CAN
NA EDISON CHRISTOPHER 37 M AGE M35-39 CALGARY AB CAN INFORMATION TECHNOLOGY
NA EDMONDS MICHAEL 51 M AGE M50-54 CALGARY AB CAN ENGINEER
NA EDWARDS LAUREL 30 F AGE W30-34 CALGARY AB CAN
NA EKLUND DARREN 39 M AGE M35-39 CALGARY AB CAN LAND SURVEYOR
NA ENICK KERRY 50 M AGE M50-54 CALGARY AB CAN ENGINEER
NA ERHART JAMES 60 M AGE M60-64 CALGARY AB CAN PHARMACEUTICAL SALES
NA EWENSON MICHAEL 35 M AGE M35-39 CALGARY AB CAN LAWYER
NA EZETA GUILLERMO 49 M AGE M45-49 CALGARY AB CAN PUBLIC ACCOUNTANT
NA FITZPATRICK MICHAEL 34 M AGE M30-34 CALGARY AB CAN SWASHBUCKLER
NA FLEWITT JACQUELINE 33 F AGE W30-34 CALGARY AB CAN
NA FOLLETT GORD 54 M AGE M50-54 CALGARY AB CAN CHARTERED ACCOUNTANT
NA FORMAN SIMON 38 M AGE M35-39 CALGARY AB CAN
NA FORMAZ-PRESTON ANN 26 F AGE W25-29 CALGARY AB CAN
NA GARDINER ANDREA 48 F AGE W45-49 CALGARY AB CAN RETIRED FLIGHT ATTENDANT
NA GIECK KELVIN 32 M AGE M30-34 CALGARY AB CAN
NA GILLIS SHEILA 35 F AGE W35-39 CALGARY AB CAN REGISTERED NURSE
NA GIUFFRE ANTHONY 36 M AGE M35-39 CALGARY AB CAN
NA GLADNEY PERRY 45 M AGE M45-49 CALGARY AB CAN LOVER
NA GUEBERT BRENDA 46 F AGE W45-49 CALGARY AB CAN
NA HADLINGTON GREG 41 M AGE M40-44 CALGARY AB CAN
NA HAGER JILL 43 F AGE W40-44 CALGARY AB CAN BRAZEN HUSSY
NA HAGER DAVE 46 M AGE M45-49 CALGARY AB CAN ALCOHOLIC
NA HANNA TREVOR 40 M AGE M40-44 CALGARY AB CAN HOTEL MANAGER
NA HAZLETT RACHEL 29 F AGE W25-29 CALGARY AB CAN
NA HEALY MIKE 53 M AGE M50-54 CALGARY AB CAN
NA HECHT JOHN 53 M AGE M50-54 CALGARY AB CAN ACCOUNTANT
NA HENDERSON YOGI 47 M AGE M45-49 CALGARY AB CAN
NA HENDRICK JASON 28 M AGE M25-29 CALGARY AB CAN WIGGLE PICKER
NA HERASYMIUK MARK 38 M AGE M35-39 CALGARY AB CAN ANALYST
NA HERLE NEIL 37 M AGE M35-39 CALGARY AB CAN
NA HILES CAROLYN 50 F AGE W50-54 CALGARY AS CAN PHYSIOTHERAPIST
NA HILL STEVEN 53 M AGE M50-54 CALGARY AB CAN PROJECT MANAGER
NA HLADY MARK 50 M AGE M50-54 CALGARY AB CAN SEMI RETIRED
NA HOFFMAN MATTHEW 39 M AGE M35-39 CALGARY AB CAN
NA HOOGENBOOM SHANE 37 M AGE M35-39 CALGARY AB CAN ELECTRICAL INSPECTOR
NA HORNBY LARRY 25 M AGE M25-29 CALGARY AB CAN STUDENT
NA HOWARD MICHAEL 43 M AGE M40-44 CALGARY AB CAN
NA HOWEY JOHN 31 M AGE M30-34 CALGARY AB CAN UNIFORM SALES
NA IFFLA JACQUELYN 26 F AGE W25-29 CALGARY ALBERTA CAN RESPIRATORY THERAPIST - STUDENT
NA INFUSINO PATTY 44 F AGE W40-44 CALGARY AB CAN REGISTERED NURSE
NA IWABUCHI HIROSHI 48 M AGE M45-49 CALGARY AB CAN ACCOUNTANT
NA JACKMAN CARLA 34 F AGE W30-34 CALGARY AB CAN RM DARKSIDER
NA JACKMAN DAVID 39 M AGE M35-39 CALGARY AB CAN DOG PSYCHOLOGIST
NA JACKSON JERRY 53 M AGE M50-54 CALGARY AB CAN FINANCIAL GUY
NA JACKSON TONY 35 M AGE M35-39 CALGARY AB CAN
NA JENSEN ROBERT 54 M AGE M50-54 CALGARY AB CAN
NA JONES KIM 43 M AGE M40-44 CALGARY AB CAN
NA JORDAN JACQUELINE 38 F AGE W35-39 CALGARY AB CAN SOCIAL WORKER
NA KAINZ CAROLINE 48 F AGE W45-49 CALGARY AB CAN ETERNAL OPTIMIST
NA KARASCH HEATHER 30 F AGE W30-34 CALGARY AB CAN PEDIATRIC RN
NA KATELNIKOFF TREVOR 38 M AGE M35-39 CALGARY ALBERTA CAN DUTCH OVEN MANUFACTURER
NA KATELNIKOFF TK 41 M AGE M40-44 CALGARY AB CAN
NA KEEVEL JAMES 36 M AGE M35-39 CALGARY CA CAN
NA KEILLOR LYLE 58 M AGE M55-59 CALGARY AB CAN SALES
NA KENNEDY SHAWN 38 M AGE M35-39 CALGARY AB CAN
NA KENNEDY CHRIS 34 M AGE M30-34 CALGARY AB CAN
NA KIRK GORDON 55 M AGE M55-59 CALGARY AB CAN RETIRED HR GUY
NA KIRKER JILL 53 F AGE W50-54 CALGARY AB CAN
NA KOHLSMITH BRAD 30 M AGE M30-34 CALGARY AB CAN
NA KOVIC BRENDA 48 F AGE W45-49 CALGARY AB CAN
NA L WANDA 49 F AGE W45-49 CALGARY AB CAN ACCOUNTANT
NA LAMONTAGNE ELAN 35 F AGE W35-39 CALGARY ALBERTA CAN CAN EDUCATOR
NA LANES KEVIN 39 M AGE M35-39 CALGARY AB CAN
NA LANGEVIN EMILIE 26 F AGE W25-29 CALGARY AB CAN ENGINEER
NA LEISHMAN ROB 34 M AGE M30-34 CALGARY AB CAN SAFETY CODES OFFICER
NA LEONARD CAROLYN 41 F AGE W40-44 CALGARY AB CAN HUMAN RESOURCES MANAGER
NA LESTER ANDREW 31 M AGE M30-34 CALGARY AB CAN PHYSIOTHERAPIST
NA LITCHFIELD FRED 54 M AGE M50-54 CALGARY AB CAN FACILITY OPERATOR
NA LLEWELLYN WAYNE 53 M AGE M50-54 CALGARY AB CAN MUSICIAN - GUITARIST
NA LLEWELLYN CHARLIE 51 F AGE W50-54 CALGARY AB CAN
NA LOUGH CHRISTOPHER 53 M AGE M50-54 CALGARY AB CAN
NA LOVEKIN DAVE 37 M AGE M35-39 CALGARY, AB AB CAN
NA LOWRY JOHN 42 M AGE M40-44 CALGARY AB CAN BUSINESS OWNER
NA LUSSIER TRACY 46 M AGE M45-49 CALGARY AB CAN TRADER
NA MACDONALD MEGAN 30 F AGE W30-34 CALGARY AB CAN TEACHER
NA MACDONALD RICHARD 31 M AGE M30-34 CALGARY AB CAN ENGINEER
NA MACGREGOR DAVID 41 M AGE M40-44 CALGARY AB CAN DAVID'S DAD
NA MACPHERSON MURRAY 57 M AGE M55-59 CALGARY AB CAN MASTER ELECTRICIAN
NA MALCOLM TODD 39 M AGE M35-39 CALGARY AB CAN TRIATHLON COACH / DAD
NA MALKINSON TERRANCE 61 M AGE M60-64 CALGARY ALBERTA CAN JOURNALIST
NA MANNING ROSS 50 M AGE M50-54 CALGARY AB CAN
NA MANSELL JENNIFER 34 F AGE W30-34 CALGARY AB CAN
NA MARCOTTE KYLE 32 M PRO MPRO CALGARY ALBERTA CAN FUEL CELL GURU
NA MARTIN TROY 32 M CLY M30-34 CALGARY AB CAN SOCK TESTER
NA MASKELL DAVE 55 M AGE M55-59 CALGARY AB CAN GRAPHIC DESIGNER
NA MASTALIC MUHAREM 43 M AGE M40-44 CALGARY AB CAN
NA MCCLURE ROBERT 53 M AGE M50-54 CALGARY AB CAN
NA MCCURDY JANE 28 F AGE W25-29 CALGARY AB CAN
NA MCLAUGHLIN KYLE 33 M AGE M30-34 CALGARY AB CAN MD
NA MCLEAN BYRON 48 M AGE M45-49 CALGARY AB CAN PETROLEUM LANDMAN
NA MCLEAN DEBBIE 48 F AGE W45-49 CALGARY AB CAN LANDMAN
NA MCLELLAN LOCHLIN 44 M AGE M40-44 CALGARY AB CAN ACCOUNTANT
NA MCQUEEN STEVE 48 M AGE M45-49 CALGARY AB CAN AUDITOR
NA MCQUILLIN TRACY 35 F AGE W35-39 CALGARY AB CAN SALES
NA MERCER SCOTT 32 M AGE M30-34 CALGARY AB CAN SAP GEEK
NA METCALF MARK 34 M AGE M30-34 CALGARY AB CAN BONELESS CHICKEN FARMER
NA MILLER RANDY 34 M AGE M30-34 CALGARY AB CAN
NA MILLOY HOPE 38 F AGE W35-39 CALGARY AB CAN
NA MILOT MICHELLE 30 F AGE W30-34 CALGARY AB CAN MANAGER/FITNESS INSTRUCTOR
NA MITTON KYLE 27 M AGE M25-29 CALGARY AB CAN ENGINEER
NA MORIN MARC 34 M AGE M30-34 CALGARY AB CAN CANADA CREATIVE DIRECTOR
NA MORRISON JANELLE 32 F PRO WPRO CALGARY AB CAN PROFESSIONAL TRIATHLETE/TEACHER
NA MOTT ROB 37 M AGE M35-39 CALGARY AB CAN
NA MUIRHEAD CLARE 26 F AGE W25-29 CALGARY AB CAN
NA MUNRO SUSAN 50 F AGE W50-54 CALGARY AB CAN CANADA
NA MURPHY KELLY 45 F AGE W45-49 CALGARY AB CAN
NA MURPHY LORETTA 49 F AGE W45-49 CALGARY AB CAN LAWYER
NA MYERS DUANE 36 M AGE M35-39 CALGARY AB CAN RECRATION MANAGER
NA NAPHIN MARK 34 M AGE M30-34 CALGARY AB CAN CANADA IRON CHEF
NA NIGH GREG 54 M AGE M50-54 CALGARY AB CAN SPOUSE NEGLECTER
NA NITSCHKE BOB 29 M AGE M25-29 CALGARY AB CAN
NA NITSCHKE GARRY 58 M AGE M55-59 CALGARY AB CAN FATHER OF 2 IM SONS AND 2 IM DAUGHTERS
NA OLAFSON DOUG 36 M AGE M35-39 CALGARY AB CAN
NA OOI JENNIFER PHAIK CHEN 32 F AGE W30-34 CALGARY AB CAN ENGINEER
NA ORMISTON RACHELLE 36 F AGE W35-39 CALGARY AB CAN EDUCATION
NA OSEEN TREVOR 36 M AGE M35-39 CALGARY ALBERTA CAN FINANCE
NA OSEEN SUSAN 35 F AGE W35-39 CALGARY ALBERTA CAN FITNESS
NA PACHAL BRAD 49 M AGE M45-49 CALGARY AB CAN PROJECT MANAGER
NA PADDINGTON COLIN 35 M AGE M35-39 CALGARY AB CAN
NA PAGALILAUAN TESSA 42 F AGE W40-44 CALGARY AB CAN
NA PAGE ROBERT 50 M AGE M50-54 CALGARY AB CAN MAC'S DAD
NA PAPPS AARON 35 M AGE M35-39 CALGARY AB CAN
NA PARANS EDWARD 55 M AGE M55-59 CALGARY AB CAN CANADA REFINERY MAINTENANCE
NA PASCOE MIKE 38 M AGE M35-39 CALGARY AB CAN CAN COACH
NA PATRICK TARA 37 F AGE W35-39 CALGARY AB CAN
NA PEARCE SARAH 31 F AGE W30-34 CALGARY AB CAN PHYSIOTHERAPIST
NA PENNER DARRYL 34 M AGE M30-34 CALGARY AB CAN
NA PERRY MARION 54 F AGE W50-54 CALGARY AB CAN
NA PERRY DAVID 57 M AGE M55-59 CALGARY AB CAN
NA PERRY AUDREY 23 F AGE W18-24 CALGARY AB CAN
NA PINEDA LEO 36 M AGE M35-39 CALGARY AB CAN
NA PLEWES JANICE 38 F AGE W35-39 CALGARY AB CAN
NA PLEWES CAMERON 38 M AGE M35-39 CALGARY AB CAN
NA POFFENROTH PAUL 72 M AGE M70-74 CALGARY AB CAN
NA POPP MICHAEL 29 M AGE M25-29 CALGARY AB CAN RECRUITER
NA POULIN MARIE-SOPHIE 36 F AGE W35-39 CALGARY AB CAN LAWYER
NA PRITCHARD BOB 52 M AGE M50-54 CALGARY ALBERTA CAN
NA PRITCHARD JANET 48 F AGE W45-49 CALGARY AB CAN MOTHER
NA QUICK DEBORAH 45 F AGE W45-49 CALGARY AB CAN
NA RANKIN JAY 53 M AGE M50-54 CALGARY AB CAN PE TEACHER
NA REED DEBBIE 35 F AGE W35-39 CALGARY AB CAN
NA RICKER BRIAN 45 M AGE M45-49 CALGARY AB CAN
NA RIEGER CHAD 34 M AGE M30-34 CALGARY AB CAN PHARMACIST
NA ROBBINS BARRY 50 M AGE M50-54 CALGARY AB CAN DRIVER
NA ROBERTSON-LITTLE KATHY 42 F AGE W40-44 CALGARY AB CAN NURSE/MASSAGE THERAPIST
NA ROBINSON TARA 41 F AGE W40-44 CALGARY SK CAN
NA ROONEY ERIN 27 F AGE W25-29 CALGARY AB CAN BIOLOGIST
NA ROSS SARA 23 F AGE W18-24 CALGARY AB CAN STUDENT
NA ROSS LARRY 50 M AGE M50-54 CALGARY AB CAN LAWYER
NA ROUSE BONNIE 39 F AGE W35-39 CALGARY AB CAN COMPUTER SERVICES
NA ROYDS SPENCER 37 M AGE M35-39 CALGARY AB CAN PROJECT MANAGER
NA SALMON ROSS 49 M AGE M45-49 CALGARY AB CAN
NA SCHMIDT MAYO 52 M AGE M50-54 CALGARY AB CAN
NA SCOTT JENNIFER 36 F AGE W35-39 CALGARY AB CAN LANDMAN
NA SEASONS BRENDA 49 F AGE W45-49 CALGARY AB CAN
NA SEEFRIED BRENT 29 M AGE M25-29 CALGARY AB CAN RESPIRATORY THERAPIST
NA SERPICO ROSE 43 F AGE W40-44 CALGARY AB CAN
NA SERUP SHEILA 50 F AGE W50-54 CALGARY AB CAN MANAGER
NA SHERMAN GRAHAM 32 M AGE M30-34 CALGARY ALBERTA CAN
NA SHIPLEY SCOTT 44 M AGE M40-44 CALGARY AB CAN RESTAURANT OWNER
NA SHOWLER ART 55 M AGE M55-59 CALGARY ALBERTA CAN INSIDE SALES
NA SINGLETON DARREN 36 M AGE M35-39 CALGARY AB CAN GEOLOGIST
NA SKEITH RICK 56 M AGE M55-59 CALGARY AB CAN
NA SLATER MARSHALL 43 M AGE M40-44 CALGARY AB CAN
NA SMEKAL BLANKA 30 F AGE W30-34 CALGARY AB CAN
NA SMITH DARRYL 57 M AGE M55-59 CALGARY AB CAN TRI GUY
NA SNELSON KERRY 34 F AGE W30-34 CALGARY AB CAN
NA SOLOMCHUK LISA 31 F AGE W30-34 CALGARY AB CAN
NA SOOST JENN 32 F AGE W30-34 CALGARY AB CAN STYLIST
NA SPAKOWSKI PETER 40 M AGE M40-44 CALGARY AB CAN
NA SPREEMAN LANA 54 F AGE W50-54 CALGARY AB CAN MASSAGE THERAPIST
NA STANTE KELLIE 29 F AGE W25-29 CALGARY AB CAN
NA STEEN BARBARA 53 F AGE W50-54 CALGARY AB CAN
NA STEWART MICHELLE 39 F AGE W35-39 CALGARY AB CAN
NA STRINGER DAVID 32 M AGE M30-34 CALGARY AB CAN
NA SUDERMAN ANDREW 24 M AGE M18-24 CALGARY AB CAN SEA CAPTAIN. ARRR!!
NA SUNDERJI FAIZEL 36 M AGE M35-39 CALGARY AB CAN CANADA BUSINESS OWNER
NA SUTHERLAND FRANCIS 53 M AGE M50-54 CALGARY AL CAN SURGEON
NA TAYLOR STEVE 46 M AGE M45-49 CALGARY AL CAN AEROSMITH FRONT MAN
NA TAYLOR BARRY 52 M AGE M50-54 CALGARY AB CAN CHARTERED ACCOUNTANT
NA THOMSON VALESKA 49 F AGE W45-49 CALGARY AB CAN SCHEDULER
NA TOPOROWSKY DAVE 49 M AGE M45-49 CALGARY AB CAN
NA VETTER CHRISTINE 40 F AGE W40-44 CALGARY AB CAN
NA WAGNER DOUG 57 M AGE M55-59 CALGARY ALBERTA CAN
NA WAKELIN JAMES 33 M AGE M30-34 CALGARY AB CAN PROFESSIONAL INTERNET SURFER
NA WALKER JENNIFER 32 F AGE W30-34 CALGARY AB CAN REGISTERED NURSE
NA WALTERS JON 47 M AGE M45-49 CALGARY AB CAN REAL ESTATE CONSULTANT
NA WARKENTIN SHARI 49 F AGE W45-49 CALGARY AB CAN
NA WASMANN CHRIS 29 M AGE M25-29 CALGARY AB CAN TEACHER
NA WEINKAUF DAVID 41 M AGE M40-44 CALGARY AB CAN
NA WESENBERG ANNA 28 F AGE W25-29 CALGARY AB CAN MEDICAL RESIDENT
NA WHITE PAUL 38 M AGE M35-39 CALGARY AB CAN PHOTOGRAPHER
NA WHITE JOHN 34 M AGE M30-34 CALGARY AB CAN FOOT MODEL
NA WHITTLE MIKE 29 M AGE M25-29 CALGARY AB CAN SALES REP
NA WIENS STAN 45 M AGE M45-49 CALGARY AB CAN PASTOR
NA WIKJORD ERIC 34 M AGE M30-34 CALGARY AB CAN
NA WILKINGS GEOFF 37 M AGE M35-39 CALGARY AB CAN UNITED KINGDOM & CANADA
NA WILLCOCKS SCOTT 48 M AGE M45-49 CALGARY AB CAN MANAGER
NA WILLIAMS JUSTIN 33 M AGE M30-34 CALGARY AB CAN CANADA STRUCTURAL ENGINEER
NA WILSON JOHN 34 M AGE M30-34 CALGARY AB CAN SNEEZE MONKEY
NA WILSON LANNY 46 M AGE M45-49 CALGARY AB CAN
NA WING TAMMY 40 F AGE W40-44 CALGARY AB CAN MARKETING
NA YOUNG MIKE 33 M AGE M30-34 CALGARY AB CAN
NA YUZDEPSKI LYLE 40 M AGE M40-44 CALGARY AB CAN LAWYER
NA ZAMONSKY ROESCH TANYA 37 F AGE W35-39 CALGARY AB CAN PIANO TEACHER
NA ZWARYCH KELLY 41 M AGE M40-44 CALGARY AB CAN

Good luck to everyone! And don't forget to look for Ironstruck while you are in Penticton. "Ironstuck", another piece of the equation when it comes to Calgarians embracing the Ironman.....

Ironman Calgary 70.3 and the Cold Swim Fears

I was in town for the CDA 2008 Ironman just over a year ago and a cold swim for the race was one of the biggest concerns I heard when I went down to the swim area where many of the entrants were getting in some last minute swimming.

You have to admit, this picture of Ghost Lake does not exactly shout out "COLD."

Over and over again in CDA I heard them talk about how cold the water was going to be and I could tell that it was a major concern for many of them.

There had been a lot of rain in that part of Idaho and often stormy weather will cause a thermal inversion in lakes and it appears that was the case this year. The same thing happened in Penticton back in the 1980's in a few of their earlier races and the water was "really" cold.



With Ironman Ironman Calgary 70.3 fast approaching the main topic of conversation is not the fact that Ironman world champion Craig Alexander will be head-lining the show, but rather how cold the water is going to be on race-day. As a matter of fact, it's reached epidemic proportions and that usually means that everybody is "wrong." Most likely the water will be no different than Ironman Canada in Penticton on any given year.

I can sympathize with triathletes who have concerns about the upcoming race because a cold water swim was one thing I feared most when it came to the Ironman. I spent all year trimming away as much body fat as possible and really paid for it if the swim happened to be a cold one. That was what prompted me to look into ways of overcoming the cold when it came to long open water swims.

It was actually the owner of a local vitamin store who educated me on the benefits of pantathenic acid. He told me how in the past it had been used by long distance open water swimmers to ward off the cold.

When I looked into it I discovered that swimmers who had crossed the frigid water of the English Channel had used pantathenic acid to help build a resistance to the cold.

Pantathenic acid is a vitamin and can be purchased at most vitamin and health food stores.

I used it myself in several colder Penticton Ironman races and have to say it made a noticeable difference and I never had a problem with cold water again. I would take 500 mg a day for one month up to and including the day of the race.

It is inexpensive and I never noticed any side effects of any kind. If it is something you might be interested in trying, I would suggest doing your own search on it and check it out for yourself. It's just a simple matter to Google it and you will find lots of information on it.



This is another picture of Ghost Lake and it's pretty much what freaked out triathletes think it will be like IM Calgary 70.3 race day. Of course with that vehicle parked out on the lake, that's most likely an exaggeration, as this is a winter shot. Besides, I've talked to a few athletes who have been out there getting used to the water in the last few weeks and by all reports, the water may be a little on the cold side, but not nearly as bad as most people fear.

WEEKEND OF BOOK SIGNINGS

It was a busy weekend with a book signing at Tri It on Saturday and another at Coles bookstore in Market Mall. It was pretty quite in the Mall with the Calgary Stampede winding up today under a beautiful, sunny sky.

However I still had the opportunity to meet some pretty special people as I usually do on these book-signing excursions. Often it's the inter-acting with people that is the true reward and not whether or not they buy a book. Everyone has a story to tell and it's so rewarding just to listen to them and when possible help them find their way if they are starting out in the world of triathlon.

I remember quite clearly what it was like when the sport of triathlon became part of my life and most of the time it was a matter of stumbling around in the dark trying to find my way and hopefully find some answers to the many questions that arise when tackling that very first triathlon. I don't believe it is any different now. Although there are many more resources available than there were 25 years ago, the questions that are being asked today still have to be answered by someone.

What kind of diet should I be on? How often should I train? What's the best way to learn how to swim? How much should I spend on a bike?

Well, you get the picture. We asked those same questions back in 1984, except there were fewer(well, there were none)places to find the answers.

Lots of people, (triathletes and non-triathletes alike) are talking about the upcoming Ironman Calgary 70.3. There are still many city triathletes who are unaware that World Ironman Champion Craig Alexander from Australia is going to be head-lining the race.

What a great way to kick of the first ever Ironman Calgary 70.3.

TRI IT BOOK SIGNING

In a few hours at 11:00 a.m. Saturday July 11, I will be visiting with the crew at Tri It and doing an Ironstruck book signing. Rose and Brian were the first ones to retail "Ironstruck...The Ironman Triathlon Journey" when I first published it in 2006. They also have my second book available. "Ironstruck? 500 Ironman Triathlon Questions and Answers that I introduced on T.V.'s Breakfast Show with Dave Kelly just before Ironman Canada 2008.

I'm happy to say that Brian and Rose have sold several hundred copies of Ironstruck and continue to be my best retailer. The July/August Ironman edition of Impact will also be available at Tri It(once I arrive, as I have them in my vehicle)while supplies last. Impact has also included "Ironstruck? 500 Ironman Questions and Answers in their triathlon book review section in this special Ironman Calgary 70.3 edition of their much loved and appreciated publication.

If you do not happen to live in Calgary and would like to purchase your own copy of Ironstruck, you can find an inexpensive(no shipping)download copy at Mindset Triathlon, one of the most complete triathlon book sites on the web. You will find both Ironstruck near the top of the best-seller list.

IMPACT MAGAZINE IRONMAN EDITION IS OUT!

It's shaping up to be an amazing summer in Calgary as the Ironman Calgary 70.3 prepares to take center stage.

As usual, the hard-working team at Impact has done yet another spectacular job on the latest edition of their much-loved magazine that is soon to be in your hands. This is the Ironman 70.3 edition and includes everything from an Ironman Calgary 70.3 spectator guide, the list of pros who will be racing come August 2nd, a course map of the race-route, and a book review of the latest tri books that are sure to enhance your triathlon training, and racing.

You will also see another stunning Tri it picture and ad that provides a glimpse of some of the very fit and knowledgeable staff of one of the most complete triathlon stores in the country. Come on down and visit with the staff at Tri it and talk triathlon and check out some of the latest in tri gear that is available at very competitive prices.

I'm proud to say that Tri it has invited me to do a book signing this coming Saturday, July 11, 2009. I'll be there at 11 a.m. and will spend the afternoon at Tri it. Hope to meet some of you and look forward to signing copies of my two Ironstruck books for you. "Ironstruck...The Ironman Triathlon Journey" and my second book, "Ironstruck? 500 Ironman Triathlon Questions and Answers" have been very well received by the tri community.

As you can see, the staff at Impact has included my Q+A book in their triathlon book reviews. They also reviewed my first book in an earlier edition.

Impact has always supported the many Calgarians who are involved in the health, fitness, and sports arena, and it's just one more reason why Impact and the talented people who publish this magazine are so special and appreciated.

***If you are not local, but are interested in purchasing Ironstruck, books one and two, they are available as downloads at Mindset Triathlon. Mindset is the most complete triathlon online book store on the web and you'll notice that both Ironstruck books are ranked near the top of the best-seller list. You can save 30% from hard copy prices plus you will never have to worry about shipping costs.***

VISIT MINDSET SOON!

REMEMBER YOUR " LEAVING TRANSITION GEAR"

I mentioned this in my book "Ironstruck."

It's extremely important to be aware of the gear you leave your bike in when you have it all set up in the bike rack before the swim start.

I call it "the leaving transition gear." It's important for a number of reasons. First of all, when you exit the water, you have been in the horizontal position for some time, and there might be a bit of dizziness, and even it there's not, it will take your body a little while to adjust to suddenly being thrown onto a bike.

Your reflexes might not be all they should be and you may take several stabs at getting your shoe locked into the pedal. Once you get your shoes locked in, you don't want to have to stand up to get your bike going because you left your chain in the big wheel before the race even started.

It's much easier to maintain control of your bike if you are in a very easy gear when you leave transition. This is especially important if the bike starts with an uphill.

The Great White North triathlon is a perfect example. The first few hundred meters are straight uphill. In the 2009 edition of the race I watched many cyclists lose control of their bikes because they were in a huge gear on the very first revolution and of course, couldn't get any momentum. Their bikes were all over the place and one girl blew her chain right off when she tried to drop into the small chain-ring while standing on the pedals.

It's very easy to avoid this type of problem by simply putting your bike in the easiest gear before the race even starts. That way you will have more control, and be ready for any type of situation that will require you to maneuver your bike or to go into a climb.

It's much easier to shift into a big gear from a small gear when the time is right, then it is to shift from big chain-ring to the small one.

WOMEN OF TRIATHLON

It wasn't that long ago when women never competed in the marathon. I ran my first marathon in 1977 and there were two women in the race. Over the next few years, I ran in several marathons that had no women in them at all.

Well, things have certainly changed. With the explosion of running in the early 80's women quickly established themselves as excellent endurance athletes and took the running and triathlon world by storm.

I fondly remember first laying eyes on the amazing Puntos twins from Canada when I competed in my first Ironman in 1984 in Kona. Sylviane and Patricia were at the top of the heap as far as women went in the early days of the Ironman. Like many of the very best women triathletes, they were came in a compact package that was very deceiving. It seemed that they couldn't possibly be strong enough for the rigors of the Ironman, but 25 years ago, nobody really knew any different. They were simply incredible athletes. The unique thing about the twins was their ability to perform at an equal level through-out the length of Ironman race-day.

In 1984 Sylviane had a swim time of 1:00:45 and Patricia was right with her at 1:00:51.

Sylviane had a bike time of 5:50:36 and Patricia was 5:50:31. I guess they couldn't come into the pit together(the bike transition)without drafting, so that explains the 5 second gap I guess.

They ran pretty well the entire marathon together and within the last 5 km. or so I guess the sisterly love dissipated and Sylviane began to pull away. I had met this girl(that's another story)who was a volunteer at one of the last marathon aid stations and she said that Sylviane came through and took a cup of water, drank half and poured the rest over her head. A minute later Patricia came through and took a cup of water, drank half and poured the rest over her head.

I guess it's true when they say identical twins are on the same wave-length whether they can see each other or not.

Sylviane was the first woman with a time of 10:25 and Patricia was second with a 10:27.

That might seem like really slow times, but consider the crappy equipment that was available back then, at least compared to what there is now. Plus, there were no real triathlon coaches or triathlon books to call on for advice and direction. Basically the twins were runners who happened to take up triathlon. At one time they had hopes of making the qualifying time for the women's Olympic Marathon.

Dave Scott won in Hawaii 1984 with a swim of 50:21, bike of 5:10:59 and a run of 2:53:02.

As you can see, his swim time was on par with today's pros, his bike was way slower and that would be explained by the lack of the state-of-the-art equipment that is available today. For instance, back in 1984 aero-bars were not quite invented yet. Titanium was nowhere to be seen, and snap-in pedals were not in vogue for another year or so. Dave's run was truly remarkable in the 110 degree heat of that particular day that rates as one of the hottest Ironman races in history. To put it in prospective, Scott Tinley had the second fastest marathon with a 3:03:57.

The top woman's swim time in 1984 was Jennifer Hinshaw's 50:31,
The top bike for women was Julie olsen's 5:37.
The top two run times belonged to the the twins. 3:33:31 for Sylviane and 3:36:05 for Patricia. They were 11 and 9 minutes ahead of the 3rd fastest woman in the marathon.

What transpired that day is much like what is happening now in the Ironman. The women are right there in the swim, about 30 minutes behind on the bike(on average)and within 15-30 minutes back in the marathon depending on the women who are entered in the race. Of course over the past decade or so, there have been amazing women Ironman dynamos who would run sub 3 hours and beat most of the pro men. Well, like Paula Newby-Fraser or Erin Baker for instance. Erin Baker ran a 2:49:53 marathon in Ironman Canada in 1990. The top male time was Scott Molina with 2:47:47. It simply stunned the triathlon world at the time. It was an incredible performance by Erin. The nearest woman was,(you guessed it)28 minutes behind Scott Molina's run. The fastest bike time for women set by Paula Newby-Fraser was 27 minutes behind the fastest man.

So it seems that for the most part, it's very difficult for women to bridge that 30 minute gap in both the bike and the run(in the same race)and as a result never manage to be the overall winner of an Ironman. It was like that 25 years ago, and really, nothing has changed in a quarter of a century.

For a great example, look at the 2008 Hawaii Ironman results..........

Craig Alexander won with times of 51:43(swim).......4:37(bike).....2:45(run)
Chrissie Wellington had times of 56:20(swim).......5:08(bike).....2:57(run)

The swim as they say is the swim and Jennifer Hinshaw's 1984 swim(50:31) time on the very same swim course a quarter of a century ago beat both 2008 winner's swim times. So basically, men and women can do equally well in the Ironman swim.

In the bike the 30 minute average spread between men and women is still consistent. There was a 41 minute spread in 1984 and a 31 minute difference in 2008.

In the run in 1984 the twins were 30 and 32 minutes behind the second fastest run time for men(Scott Tinley). Dave Scott was an anomaly that year, as the next nine men were spread between 3:03 and 3:23.

Women have really improved in the bike and run over the years through better technology, more awareness of nutrition, and access to the best triathlon coaches in the world. However, the pro men have access to the same equipment and knowledge so the difference between bike and run for men and women is pretty well unchanged over the last quarter of a century.

I remember the twins saying a few years after that 1984 race in Kona that their cycling never really improved until they hit the weight room and starting doing plenty of squats. I think they were right. In the 1992 edition of Ironman Canada they were 5:12 and 5:13 on the bike. Their swim was also much-improved at 54 and 55 minutes. They finished the race together and tied for 3rd place over-all with a time of 9:37:49. They came up against awesome performances by Julieanne White who won in 9:08:15 and Paula Johnson who was second in 9:25:44. Julieanne was 20 minutes behind winner Ray Browning's bike time of 4:41 with a clocking of 4:59. She was 17 minutes behind the fastest run time of 2:52:13 by Scott Tinley with a time of 3:09:27. Once again, there was that gap that can't seem to be bridged, but Julieanne came closer than most women had in the past in both the bike and run.

I wonder if that's the key to a woman coming along and winning the Hawaii Ironman over-all? Is it just a matter of a woman hitting the weight-room until she acquires the same physical strength that a man has?

There's no doubt in my mind that the woman triathlete/Ironman is just as mentally and emotionally tough as a man whether they are pros or age-groupers, so the big difference seems to be the physical strength between the sexes, but I'm sure there are many other technical and scientific reasons out there.

Women have been capable of doing the Ironman swim as fast or faster than men since the Ironman was born. Swimming well depends on skill, technique and form and has little to do with massive physical strength or skeletal structure.

We might never see the day when a woman will be the over-all winner of an Ironman race, but there's little doubt that women are capable of awesome, earth-shattering performances on the triathlon/Ironman highway and are a force to be reckoned with.

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ON-LINE TRIATHLON COACHING

First of all, I have added some pictures to yesterdays Great White North tri results blog, so be sure to have a look.

I have been thinking about something for time now. I get many, many emails from triathletes around the world. The people who get the most from my website Ironstruck.ca, my books, and this blog are quite often new to the sport and are in need of direction. Many are looking for coaches. This is especially true when someone is beginning from square one and has their mind made up to cross the Ironman finish line. They ask me if I can help them with a training program, but there are several reasons why I can't. First of all, I'm not a certified coach and have never claimed to be. I pass on what I've learned from experience and have my own way of helping people realize their dreams. I leave the real coaching to the coaches who know what they are doing.

Also, I have visitors to Ironstruck.ca from about 65 countries every month and I could never keep up my full-time job, update my website and blogs, answer every single email I get from where-ever, and still coach all the people who want coaching. You really need a certified coach who coaches for a living and is "very familiar with the sport of triathlon".

For today's aspiring triathletes there are many good coaches out there. The one thing about tri coaches is that they all have their own style and for the most part, prefer to coach certain types of individuals. That makes perfect sense to me. The skills, techniques, and knowledge a person has as a coach do not always match athletes of every level of ability or the personal goals they have. It makes better sense to specialize and focus on matching the right coach with the right athlete.

I've been thinking of adding a coach referral page to my website, Ironstruck. I ran this idea past coach Cal----from Critical Speed in Calgary(by the way, what a great result in the GWN--4th place over-all at 41 years old--way to go CAl!!!). HMMM same age as the winner Tom Evans. We briefly discussed the subject of different coaches for athletes with different goals and Cal agrees completely as he tends to coach high-athletes who are looking to race as fast as their ability allows. There are other coaches who love to coach people who are not athletes at all, and are just starting out.

I've met many coaches in the course of my book-signings etc. and I would really appreciate some feed-back from anyone who reads this blog....just use the comments button on the bottom of the article.

What I want to know is, would you as a new triathlete, experienced age-group triathlete, or potential pro triathlete feel comfortable using an on-line coach, or do you think you would prefer a coach who is local and can meet you over at the pool for some hands on swim coaching?

Do you think you would be less likely to miss training workouts set out by your coach if he was watching over you in person? Do you think you could be just an intense and dedicated to your training if you live in California and your coach lives somewhere in Canada and you never set eyes on him?

Do you prefer to save money and not have a coach at all and learn as you go, by trial and error, reading books(like Ironstruck)or visiting websites?

You can have the best coach in the world and no matter if he/she lives next door or is from the other side of the world, a coach can only do so much and it's up to the athlete to stick to the game-plan and remain dedicated to the training that is set out by their coaches in order to help athletes reach their individual goals. It's no different if you are coaching yourself. You will only get out what you put in.

Let my know what you think about online coaching.

Have a great day and train safe..

Ironstruck Ray

GREAT WHITE NORTH RESULTS (2009)PICTURES AND WINNERS

Tom Evans was first out of the water in the 2009 version of the Great White North Triathlon in Stony Plain and he stayed in front for the rest of the day. His race finish time was truly remarkable and I will let his finish line picture tell that story.

At 41 years old, Tom is truly the top master triathlete in the world.


Even his transitions are world class. I took his picture coming out of the water and walked "fast" to get his picture as he came out of transition on his bike. That was my big mistake. I should have "ran." I got there just in time to see him already leaving transition. I can't swear to it, but that transition must have been around 20 seconds. So no cool bike picture for this blog.

That reminds me, I heard these two guys talking down by the bikes about 30 minutes before the swim start. One was showing off this stunning bike and he said "I made a trade for this bike for my wife." The other guy said...Wow! You got a great deal!"




Sarah Gross led the women out of the water, but the win for the women at the 2009 GWN went to Rosemary Gerspacher. She did not break the women's course record, but Tom broke the men's so won a cool $5000 bonus for his efforts.


As of July 8th, the official race results do not appear to be available yet, however here is the top three placings and time for men and women.

1. Tom Evans 3:49.09
2. Kyle Marcotte 4:05.08
3. Ben Adam 4:05.22

1. Rosemarie Gerspacher 4:24.52
2. Kristina Schultz 4:25.15
3. Tanya Salomon 4:28.34




The weather Gods were smiling in Stony Plain Sunday morning as 749 individual entries and 45 teams set out on the GWN swim. A stunning, glassy lake and the bright sunshine made up the backdrop for the 2009 swim-start at Stony Plain.


As with every triathlon there are many stories to be told. In this 2009 version of the GWN there were over 800 stories that unfolded over the course of race-day and everyone who took part should feel pretty good about themselves. Just making it to the start line of a demanding event like the GWN takes a certain amount of courage, dedication, and passion. That on it's own says a lot about a person and makes them a winner before the swim-start gun even goes off.

All in all it was another spectacular event put on by Wade Church and his incredible army of volunteers in what is becoming a showcase North American triathlon. It was such a pleasure to take Ironstruck on a roadshow and go up there and see them in action.


Most likely there would be no problem finding 1500 or even 2000 people who would love to be in this race any given year, but at some point it becomes unmanageable and you have to draw the line somewhere. So I guess the only way to ensure yourself an entry into the 2010 edition of the Great White North is to enter as soon as registration opens.





It was so special to me to see and hear Steve King as race announcer. It brings back so many amazing Ironman Canada memories for me. Steve is truly the premier ambassador for the sport of triathlon in Canada and adds so much to every race where he happens to be the announcer.








It would be very special to have a Great White North finisher medal hanging on your wall. I know I'm very proud of the one I have and it has a place of honor with my IM finisher medals including Kona 1984. There are just some triathlons that will always have special meaning to some people and the GWN is one of those for me.

GREAT WHITE NORTH TRIATHLON ( BOOK-SIGNING)

Managed to make it up to Stoney Plain about 45 minutes before the Saturday registration for the 2009 Edition of the Great White North half-ironman was about to begin.

Despite competing with the Calgary Ironman 70.3 triathlon less than a month away, the GWN was sold out months ago and the waiting list was long.

According to Wade Church the race organizer there are no less than 749 entries in this years race plus 45 teams. It speaks volumes for the quality of this event and how well received it is by the tri community. There was a noticeable drop in out-of-country entries and this is just another indication of the ripple effect of the recession as fewer people are traveling these days.

There was quite a lot of interest in my books, "Ironstruck...The Ironman Triathlon Journey" and "Ironstruck? 500 Ironman Triathlon Questions and Answers."

As usual I met many great people and it was pretty special to talk to so many who had read my book or visited my website "Ironstruck." It seems that all the traveling and all the signings at bookstores and races are starting to have a positive impact.

As I type this blog in my hotel room, the weather is overcast and we had showers in Stoney Plain today. The temperature for tomorrow is forecast to be quite cool at race start, so the swim may be a chilly one. Weather permitting I plan on setting up at the race finish area tomorrow.

The Great White North Triathlon

It's that time of year again and in just two days time the starting gun will sound for one of most popular half-ironman races in Canada. Wade Church and his army of volunteers put on an amazing race year after year up in Stoney Plain, Alberta. Up for grabs will be several spots into the much-loved Ironman Canada coming up in the end of August.

The Great White North Triathlon is proud to be offering 25 qualifying spots for the

2009 Subaru Ironman Canada

The allocation of these spots has been jointly determined by

Subaru Ironman Canada and The Great White North Triathlon.

Allocation of Ironman Canada spots will be as follows: (pending*)

	Male (total 17)		Female (total 8)
Men 24 & Under	1	Women Under 24	1
Men 25-29	1	Women 25-29	1
Men 30-34	2	Women 30-34	1
Men 35-39	3	Women 35-39	2
Men 40-44	2	Women 40-49	2
Men 45-49	2	Women 50+	1
Men 50-54	2	Lottery spot	1
Men 55-59	1
Men 60+	1
Lottery spot	1

I had the pleasure of doing this race myself and know first hand how well organized it is. It's no wonder that many triathletes return year after year.

I have hopes of being there Saturday afternoon doing book signings for "Ironstruck...The Ironman Triathlon Journey" and "Ironstruck? 500 Ironman Triathlon Questions." I may also stay overnight and be at around the finish area somewhere, but might have to drive to the next town as accommodations around Stoney Plain will be full. Work committments have been getting in the way of knowing exactly what I will be doing this weekend. Also have to try and get a hold of Wade, but he will be tied up all night tonight with the carbo banquet.

Best of luck to all the triathletes who will be taking to the water in less than 48 hours.

May the water be warm and may the wind be always at your back......(but don't count on it).

Why Be Fit? Why Be Strong? Why Be A Triathlete?

As much as we have all come to love our high tech toys and basically depend on them to get us through day to day life, it's really the inner and outer strength that we have that might ultimately dictate the course of our lives.

Earlier today, all the computers shut down at Chicago's O'Hara airport. In the blink of an eye, 100 flights were canceled. So much for high technology. I suppose it could have been worse. All the Air Traffic Control screens could have suddenly gone black with dozens of planes entering their landing patterns.

If any of us are ever involved in a major disaster like the hurricane that devastated New Orleans, it's most likely going to be our own mental and physical capabilities that will decide whether we live or die. In New Orleans there were no cell phones, or electricity, or motor vehicles, or even drinkable water for many days. How would do you think you would have done?

About one year ago, a 30-year-old woman was cycling near a lake when she heard people yelling for help. Their canoe had over-turned in the frigid water a kilometer from shore. She swam out and towed them both to safety and saved their lives. She was physically exerting herself for 45 minutes in the ice-cold water. It was announced that she will be one of 22 people in North America who will be honored with the Carnegie medal awarded to people "who risked their lives to attempt to save, or to save the lives of others".

This is exactly what I'm talking about. She could have had a cell-phone, lap-top, and GPS in her back-pack that day, but had she stood on shore trying to call someone, she would have seen two people die right in front of her.

Later she said, "I hesitated for a moment because I knew how cold the water was, but I had been in a triathlon a month earlier and knew I had the training."

So every long, hot ride in the sun, every length in the local pool, and every early morning run she had ever done payed dividends a thousand times over regardless what direction her triathlon career might take.

So the next time you are second-guessing that sprint tri or Ironman entry form you filled out, remember that being a fit, strong triathlete is about much more than an athletic event.

It's about being the best you can be on every level regardless of your gender or age.

Beginner Triathlete? Why Everything Hurts When You Bike

It was about 27 years ago when I bought my very first road-bike so I could take a run at the Ironman Triathlon in Kona. I can still remember when I bought the bike the exact method that was used to ensure the bike would fit me. The salesman had me straddle the bike with my feet flat on the floor and then checked for clearance between me and the top tube of the bike. There was a couple of inches of clearance so the verdict was considered a "perfect fit."

Right.

Well, my introduction into the world of road biking began and from almost the very beginning I hurt pretty well everywhere. Of course the further I biked, the worse I hurt. My hands, knees, neck, back, and a crotch that went numb became my badges of honor. I just assumed this was a normal part of being a road warrior of the biking fraternity.

It's hard to believe, but things even got worse for me when the very first "aero-bars" were introduced into the market-place as the sport of triathlon began to pick up steam. My back and neck might have hurt before, but now it became a nightmare and I adopted the mindset that biking was not meant to be fun and was just something I had to endure if I wanted to be a triathlete--especially an Ironman.

Boy, was I wrong.

As the years passed and more and more triathletes hit the road on their increasingly more expensive tri-bikes, people who really knew about bikes began to realize the terrible body position so many triathletes were enduring on every single ride. Here they were going to their doctors and physiotherapists, massage therapists, and witch doctors for help, when all that was needed was re-positioning on their bike in order to alleviate the pain and enhance their over-all biking performance-- by a huge margin in some cases.

It might cost a bit these days to go to your local bike shop professional and get properly fitted to your bike, but for anyone who is intent on spending hours on their bike in order to develop the skill and conditioning to take on triathlons, the investment is well worth it. In this day and age, any reputable bike shop should offer that service to you when you purchase a bike from them, and I don't just mean standing over the top tube to see if there is a few inches of clearance. It should involve tweaking your bike so it fits "your" body frame followed closely by analyzing your body position to improve the efficiency of every single pedal stroke.

Everyone is built differently and that's why it's simply not enough to accept "well this frame seems to fit you." Your body weight, the length of your arms and legs, gender, and many other factors all come into play and have to be considered when you are being fit for a bike.

If you go into the aero position on your bike and are all "scrunched up" you will not be cycling with efficiency and most likely will not be using all the big muscle groups of your legs to best advantage. Plus, you will hurt all over during and after you go on rides that might require you to be on that bike for hours. It's really no different if you are stretching your leg way too much at the bottom of the pedal stroke. There is definitely a happy medium between over-reaching on every down stroke and being too cramped, and that's why you let a professional find that sweet spot for you.

If it's done properly, the adjustments will be made to "your bike" to fit your particular body-type and frame. The bike seat can be moved forward or back, or raised or lowered, and the height of the handlebars can bars can be altered. It might involve putting a longer or shorter stem in the handle-bars. Even the pedal crank might have to be replaced. A pro will make adjustments by mere mileometers in some cases that will eventually make you and your bike perform as one unit. Also, the days of tilting seats back and forth to alleviate crotch pain or numbness are long gone. Now there are specific saddles for men and women and many cyclists seem to be unaware of that.

If the fitting is done properly, it will be obvious the very first time you get back in the saddle and out on the road. First of all the comfort level should increase dramatically and the every single cycling stroke will be smoother and in sync. Many cyclists are actually quite shocked at just how much smoother and faster they can ride without working any harder than they did before their bike was properly fitted. Equally important for triathletes is being comfortable and efficient in the "aero" position. It doesn't really matter what your ability is as a cyclist or triathlete, being in the perfect aero position on your bike will translate into putting out far less effort on the bike course and making the transition to the run far less painful.

Whether you are getting ready for your very first Olympic Distance triathlon, or getting ready to tackle the Ironman, a properly fitting bike will make those training rides much more enjoyable and productive and could very well be the key to achieving your goals on race day.