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I “slept in” until 4am, and kept my breakfast small. It was quite cool outside and I was bundled up at the start. I had not brought proper running tights, and almost chose to start the run in my pajama pants (yes, people were staring). In the end I chose to take them off but keep my vest, fleece hat and gloves.


Shortly before the start I saw Ultra-Vet Gary Wang and joked that he need not worry about mechanicals today (he had experienced bike problems each of the past 2 days). He informed me that while that was true, he had visited the hospital after forest fire smoke got to him the previous day and was advised not to start the run. He would be a positive support crew member for everyone that day, but it saddened me that he could not be out there with us. I also took a moment to reflect on how lucky I was to be healthy enough to participate.


A few start line hugs and one more countdown, and we were off on what would be the longest run of my life.


Today’s strategy was another plan to negative split, with pacing based on a heart rate of 140-150 and a nominal 9:1 run/walk pattern. This was my first year doing the run/walk method, and I was impressed with how long the “pop” stayed in my legs with this system. That said, I was not very good at following it in the early miles (“I can’t walk now, it’s downhill!”).


I enjoyed a bit of social running with Drake Tollenaar from Oregon, but for the most part was on my own. My crew was awesome once again and I soon ditched my fuel belt since I was getting all I needed from them. I did not ditch my hat and vest, however, until more than 90 minutes of the run was behind me. It was a cool morning, and that definitely played to my strengths.


The run course followed the Princeton-Summerland Highway, which is a bit of an overstated name given that the middle 35km are gravel. The views were stunning and kept me in the moment most of the way. By the marathon mark I had settled into my 9:1 pattern nicely and had worked the hills a bit during the 4th hour, resulting in a negative split opening marathon of 3:50 (1:56/1:54). I could feel a bit of the spring in my stride fade away, but my energy was still good and I was still absorbing fluid and calories properly which I knew was a key requirement. I also was taking salt pills every 30-40min in addition to my salty Infinit drink, trusty potatoes, and occasional hammer gel. So far, so good.


Early in the 2nd marathon I moved into 3rd place on the road, behind the same 2 leaders that were the class of the field all weekend. Passing the 50km mark, my support crew and I had a little celebration as I officially entered the no man’s land of my longest run ever. The 3rd quarter of the run was punctuated by some big hills, but had lots of soft-surface gradual, steady downhills that my legs were handling fine and that were contributing to a solid pace. I rolled through the 3rd half marathon in 1:52, and was on track for the negative split by quarters that I was hoping for.


Approaching the 3rd quarter mark, I was greeted by Mike LeRoux’s crew, which was a surprise. Could I really be catching this super-strong ultra runner? For the first time all day, I started to think about “racing” and even talked to my crew about heading up the road to take a split. However, within mere moments of this shift in mindset, I began feeling horrible. It seemed that the Ultraman was telling me to run my own race. (Note to self; it was also telling me that while a snickers bar can be good food on the bike, it is not so good on the run!). It would also not matter much, as Mike responded to the news I was closing in by opening up the throttle and CRUSHING the final quarter of the run, showing me what is possible in the process (as did Kevin with his course record 6:37 clocking).


At this low point of the weekend, I decided to employ another unique feature of the Ultraman – that of a pacer. It is completely legal to have someone run with you during day 3 (no car or bike pacing though), and many competitors use their various crew members for the majority of the run. I preferred to run on my own and find my own groove, but I have to admit that having Ian run beside me with a fuel belt full of coke was pretty nice at the 65km mark. He would end up staying with me for close to 10k, keeping the mood light and positive. In one awkward moment, Ian asked what I needed, and my reply was “silence”. Thanks for trying though, Ian!


The final 20km of the Ultraman Canada run has some serious downhills in it, and I had prepared for them... or so I thought. The self-talk went something like this;


65km: Downhills coming up – you are ready to ROCK these!

68km: Sure it hurts, but you can push through this!

70km: SUCK IT UP! It’s all between your ears!

72km: “OW!, ow!, OW!, ow!, OW!, ow!, OW!” (my left leg hurt more than the right one)

74km: “I have never been so happy to see the bottom of a hill in all my life”


The last 10k was more gently rolling, but to be honest I was ready to be done. I decided to break it up mentally by switching my pacers and using the opportunity to thank them personally for all the great support over the last 3 days before the energy and commotion of the finish line. Then, with a mere 5k to go, I went back to solo running and tried to absorb the magnitude (absurdity?) of what I was about to accomplish.


The finish line in Summerland was something I had been visualizing for months – I had even found pictures and youtube videos of previous finishes. When I turned the second last corner at 300m to go and saw Paul and Ian running back towards me, the visualization took over. Steve King’s voice once again gave the moment impeccable class, and I was informed that despite the pain I had still managed to run a negative split (by halves, not quite by quarters). Helen was waiting in the chute along with my paddler Mike (who had snuck away from work to be there), and the 5 of us cruised through the line together, hand in hand, and all smiles.


Live your Dreams!

Mike



Day 3 by the numbers:

Run 7:36:41 (5:25/km) done as approximately 1:56/1:54/1:52/1:54. 3 Day Total 23:33:03 (3rd overall, 4th fastest time in UMC history)

Average Heart Rate 145bpm, Maximum Heart Rate 160bpm

500kcal breakfast 1:45-1:00 before start, 950kcal Infinit (4 bottles) + 2-3 bottles of water + 350 kcal hammer gel + 6-7 mini potatoes + 500kcal coke (2 bottles) + 10-15 salt stick pills + 0.5 snickers bars too many + assorted candies, 2 bottles of water poured over my head.

1 hell of a good time!

]]> General http://www.mikestriadventure.ca/index.php?itemid=76 Thu, 26 Aug 2010 14:14:48 -0400 http://www.mikestriadventure.ca/index.php?itemid=75
I woke up at 3:30am which was actually later than yesterday. We started at 6 instead of 6:45, so my breakfast was only in me 2 hours before the start. Given our plan for an easy start today, I wasn’t too concerned. I was a bit worried about my hip though, and had been stretching it and rolling on a golf ball all night.


We arrived at the start with about 30min to spare – plenty of time when you have a support crew to do everything, and the notion of a warmup is kind of ridiculous. I spent the pre-race moments chatting with my fellow competitors and soaking up the atmosphere.


Due to the larger than usual field size, we were sent off 2 by 2 starting with the fastest riders from Day 1. That put me right up front with race leader Kevin Cutjar, and I did my best to be casual and look like I belonged. Then we counted down the start and it felt like half the field passed me while I was trying to clip in! No worries – long day ahead.


Alan and I had discussed the strategy for this long ride, and I had spent quite some time studying the course profile and the prevailing winds. My opinion was that in addition to being the longest ride of my life, today was significantly “back heavy”, with a long uphill false flat in the 2nd half, and a good chance of a headwind from Keremeos to Princeton. Alan and I agreed that a negative split for power was the best way to roll, and set our goal ranges for each half of the ride accordingly. This had the effect of taking the pressure off, and I watched 5 riders ride away from me in the early miles. It also allowed me to not only digest my breakfast, but start taking calories more aggressively than usual, including several of my potatoes in the first couple of hours... hey - I was hungry!


After 95km of flat riding through wineries and orchards, we were greeted by “The Wall” – a solid climb with some grades that had me in my 39/28 and looking for an easier gear. The best part was being greeted by Steve King and his announcing van at the top, commentating like there was a huge crowd present even though I was the only one there! It was at that point that I learned that Kevin Cutjar and Mike LeRoux were 12 and 10 minutes ahead of me respectively and setting a blistering pace. Good for them I thought... if they can hold it.


I was enjoying all the perks that come with having a support crew, including bottle after bottle of cold water that I poured over myself to stay cool. I was also eating more than yesterday, and mixed things up with a snickers bar and some other candy later in the day. I was hydrated enough to be peeing every 60-90min, and rolled through the halfway mark feeling wonderful.


Making the turn in Keremeos at 146km, I was greeted with the headwind I was waiting for and I couldn’t help but smile. The day was unfolding just like I had planned, and it was time to execute that negative split. Out came 10-15 additional watts, and into the aero tuck I went. Time to make hay.


150km became 180km became 210km, and soon I was rolling past the finish line into the final 60km out and back section. My power meter told me I was riding very well, but I had not seen a single other rider in more than 3 hours. I was looking forward to the information I was bound to get at the turnaround.


News came a bit sooner than that. My crew reported that they had sighted the 2nd place support van ahead. Where there is a crew, there is a rider, and I realized I was bringing him back. Reaching the turnaround I realized that I had in fact brought both Kevin and Mike back, with gaps of 6 minutes and 90 seconds respectively. My strategy was working, but would I have enough road?


I caught Mike with 25km to go, and he was still riding pretty strong, so I surged hard past him. My crew was yelling at me to exercise control, keep eating, and think of tomorrow, but I have to admit I had trouble focussing on anything other than maintaining a strong effort to the end. I never did see Kevin, but managed to bring the gap down to less than 2 minutes before I ran out of road. I laughed at the thought that a 300km ride would have suited me better than a mere 273.5.


Reaching the finish line, I was overcome with emotion. As Alan would put it later, execution over a ride of that distance is a thing of beauty. All I knew is that I had researched the course, completed the physical training, prepared a plan that required patience and confidence, and nailed it. The level of pride and satisfaction in doing that is indescribable.


Post-ride was a similar festival of greeting fellow competitors, celebrating with my crew, getting a massage, and continuing to eat everything in sight. I also took my daily plunge in the “S.S. Crampy”, a $20 inflatable rowboat from Walmart that I used as a portable ice bath. 2 days down, 1 very long day to go.


Day 2 by the numbers:

Bike 8:19:15 (32.8kph). Bike Total 12:40:11 (33.0kph). Day 1+2 Total 15:56:22 (3rd overall).

Average Heart Rate 144bpm, Average Cadence 76rpm, Average Power 192W (187W 1st half, 198W 2nd half), Normalized Power 201W (199W 1st half, 204W 2nd half), Variability Index 1.05,

500kcal breakfast 2 hours before start, 150kcal gel in last 30min, 1650kcal Infinit (7 bottles) + 8 mini potatoes + 100kcal hammer gel + 1 snickers bar + various candies during ride (3/4 of calories taken during 1st half of ride), 12-15 bottles of water poured over my body.

1 bottle of 350kcal (Infinit+protein) + 1 bottle water + 1-2 mini potatoes + 2 small chicken wraps post race. Normal sized dinner at buffet



Stay tuned for day3...

]]> General http://www.mikestriadventure.ca/index.php?itemid=75 Thu, 26 Aug 2010 14:13:57 -0400 http://www.mikestriadventure.ca/index.php?itemid=74
Training was difficult, but the program was very well thought out and trust was established early. There were several hiccups along the way as my body adjusted and I sought to balance a challenging load with daily life, but each setback came with a lesson learned, and a deeper knowledge about myself as a person. I was discovering in training much of what I thought I would only learn in the event itself. By the time race week arrived, I was fit, rested, and itching to get out there and have fun.

Day 1: 10km Swim + 144.8km Bike Ride

Standing on the shores of Skaha Lake in Penticton, I was in a great place mentally. I was surrounded by new friends, had a great support crew with me, and was totally jazzed to be there. I had also “pre-stressed” by going through the agony of pre-race nerves a full 10 days before the event (strange), and was only left with that light nervousness that gives you the alertness you want on the start line.

The start was fun. We all did a big countdown from 10, and off we went.... slowly. With only 39 starters, 10km to swim and no drafting allowed, there is absolutely no point to a fast start. Instead I enjoyed the sensation of a nice relaxed warmup and found my paddler Mike Hill who would accompany me for the next several hours. What followed was one of the most enjoyable swims I have ever had – I played with my stroke, watched the sun come up over the Okanogan Hills, chatted with Mike when stopping to drink, and celebrated when I crossed the 2:15/7km mark into unknown territory (that’s the longest I had gone in training).

As if on cue, things started to feel really bad shortly after 7km. I felt dizzy, nauseous and weak. I told myself things would improve (as they always do), but I was concerned enough to stay very close to the boat. Shortly after the 8km buoy (which is the first buoy believe it or not), I stopped for more to eat, emptied my bladder, and suddenly felt better again. With the finish less than 2km away, I could also “smell the barn” and got back to work with a bit more pep.

The last 400m was absolutely incredible. I could hear legendary announcer Steve King calling me in, could see my paddler becoming visibly excited and could feel my pace pick up with each stroke. Hitting the beach in 10th place after 3 hours, and 16 minutes, it simply felt natural to lift my arms skyward in jubilation... I had just swam 10 freaking K!

Staggering onto dry land, my crew Captain Paul Embregts and his colleague Ian Crosthwaite expertly stripped my wetsuit, wrestled me into my bike gear and shepherded me to the mount line. There awaited my aunt Helen Neville – the 3rd member of my land crew and the most organized person I have ever met – holding my bike at the ready. I got aboard, and with a farewell cheer made my way up the Sovereign Road Hill onto the bike course.

Immediately my legs felt fantastic – far better than in any simulation rides. Gotta love the taper! I turned on my Power Tap and found that I was going to need to hold back to ride within the power range Alan and I agreed upon. Not a bad problem to have!

Those who have participated in Ironman Canada will know the Day 1 bike course, as it is on exactly the same roads. In fact, there were dozens of Ironman athletes out training on the course, easily outnumbering those of us in the race. Once in a while I would see another Ultraman athlete, and mutual encouragement was exchanged – we were all in this together!

After a brilliantly executed bathroom break at the Husky Station in Osoyoos where my crew all but rolled out the red carpet for me (“Crew Coming Through” was my cheer whenever my crew took care of a sudden unexpected request), I made my way over Richter Pass and through the rollers. I then reached the 16km out and back section to find that the top contenders had already come and gone. Conditions had been kind to us, and fast swims and rides were being thrown down. I was still holding my watts and digesting my fluids and calories, but the day was catching up with me and my stomach was not too happy. Those who have read my race reports before will know my solution... the baked potato of course! By the end of the ride I would eat several of my small “nugget” potatoes and they would keep my stomach (somewhat) behaved.

Heading towards the Yellow Lake climb, I caught up to the lead female and local superstar athlete Tracy McQuair. She would later claim to be feeling less than special at that point in the ride, but she could really fake it well because she looked great out there and finished with a solid lead on the other women. She also had a fun local support crew who wore hula skirts and offered me beer as I rode by... gotta love Ultraman!

Going up Yellow, my caloric and fluid intake had slowed a bit and my crew were getting on my case about eating more – annoyingly so. It turns out that this is a common theme at Ultraman – athlete stops feeling like eating, crew presses the issue, athlete gets annoyed. Some even pretend to eat just to get the crew to stop hounding them! I was able to explain that there was only 30 minutes left and my stomach would accept food better at the finish, but they still got me to eat that 3rd potato.

Over the top of Yellow, it was downhill to the finish. I enjoyed the descent and rejoiced in the knowledge of 2 things; I was having a great ride, and I didn’t have to run afterward!

Turning the corner towards the finish, I got to hear Steve King’s voice for the 2nd time of the day, and in my excitement I got out of the saddle and sprinted towards the line amidst the protests of the race photographer who was trying to get my picture. Oops!

I was greeted by my support crew who informed me that my bike time was the 2nd fastest of the day and had moved me up to 4th position. That was great, but more importantly I had executed the plan Alan and I had agreed upon, and with the exception of a tight hip that had manifested itself on the final climb, I felt pretty good. I enjoyed a massage and some camaraderie with my fellow Day 1 finishers (happily everyone finished Day 1), all while eating and drinking to prepare for Day 2 (my crew gave me no choice!)

Day 1 by the numbers:

Swim 3:16:11 (1:58/100m), Bike 4:20:56 including T1 (33.4kph), Total 7:37:07, 4th overall, Average Bike Power 209W, Normalized Bike Power 218W, Variability Index 1.04.

700kcal breakfast 3 hours before start, 200kcal hammer gel during last 40min before start, 450kcal Infinit + 50kcal hammer gel in swim, 1100kcal Infinit +50kcal gel and 3 mini potatoes on bike, 350kcal Infinit+protein shake + 2 small chicken wraps + hammer bar post race, Normal sized pasta dinner


Stay tuned for days 2 and 3...

]]> General http://www.mikestriadventure.ca/index.php?itemid=74 Thu, 26 Aug 2010 14:11:58 -0400 http://www.mikestriadventure.ca/index.php?itemid=73
As always, our clinic provides an environment where new athletes can develop the skills and confidence necessary to complete their first triathlon. Additionally, each workout will provide an opportunity for experienced athletes to develop more the more advanced skills and body awareness required to go faster and longer than ever before. With a goal race weekend that includes the Wasaga Beach sprint, the Wasaga Olympic Triathlon, and the Muskoka 70.3 triathlon, clinic participants can choose to target short or long triathlons and get the guidance they need.

Those of you familiar with the clinics won't be surprised by the instructional booklet packed with sport specific skills, technique drills and handy tips and tricks that will increase your enjoyment of the sport and give you a leg up on the competition. However, the advanced sport-specific skills and pacing, nutrition and self-coaching tips provided during this clinic will form the basis of an advanced skills booklet available at the end of the clinic.

Clinic fees are $175, and include both of these great resources as well as 8 two-hour sessions consisting of a short talk about a tri-related topic followed by hands-on technique instruction and a fun, challenging multi-sport workout. Finally, each participant will receive a sharp looking Discomfort Zone water bottle to stay hydrated.

Clinic sessions take place on Wednesday evenings from 6-8pm, and will use a variety of locations throughout the city.

So why don't you join us for this year's clinic, meet some great new people, and discover for yourself what some fun and challenging triathlon training can do for your summer.

For more information, check out the attached poster. Judging by the interest we have received so far from previous clinic participants and new inquiries, these clinic spots are going to go fast. Be sure to reserve your spot by emailing dzmike@gmail.com.

Happy training!]]> General http://www.mikestriadventure.ca/index.php?itemid=73 Thu, 9 Jul 2009 10:34:51 -0400 http://www.mikestriadventure.ca/index.php?itemid=72
Mt. Pisgah Summit
One of many great lunch stops
Mt. Mitchell Ascent

I am happy to announce that once again this year we will be hosting a Triathlon Training Camp in the beautiful Blue Ridge Mountains of Western North Carolina. The last camp was a smashing success and saw each one of our campers set personal bests in one or more aspects of their training. Even better was how much fun we all had and the new friendships that were made.

This year our training camp will take place from April 19-25, 2009 which is a couple of weeks later (and warmer) than last time. The stunning city of Asheville North Carolina has access to some of the best cycling terrain in North America and is within a (long) day's drive of southern Ontario. Asheville also has a very good airport close to where we are staying with 1-stop flights from Toronto and Ottawa.

Campers from last time will remember the great swimming pool and hot tub, the high quality cycling roads, the friendly drivers, the great cafes and restaurants along the way, and the endless running trails starting right at our doorstep. We will be returning to some of the favourite routes and climbs from last year's camp, with a few new surprises.

For the Camp Fee of $775, you receive:

- An opportunity to test (and expand) your limits with like-minded athletes in a stunning environment
- Airport pickup in Asheville
- 7 nights accommodation
- 6 days of swim, bike, run, strength and flexibility training on some of the best terrain in North America
- Sport-specific video analysis (by request)
- Evening discussions on a wide range of multisport topics
- Cool DZ swag including water bottles and cycling socks

To secure your spot or learn more, please contact us at dzmike@gmail.com.

Live your Dreams!

Mike Coughlin




]]> General http://www.mikestriadventure.ca/index.php?itemid=72 Wed, 11 Mar 2009 16:10:48 -0400 http://www.mikestriadventure.ca/index.php?itemid=71
Following the success of the first 2009 Big Training Day, I am pleased to announce that Discomfort Zone Performance Coaching is offering a second Big Training Day this season. Taking place on Sunday March 8th, this one-day indoor triathlon clinic is a fun, social way to kickstart your training for the year, meet new people, and learn a ton of great skills you can bring to the race course this summer. Additionally, David Bialkowski will be on hand to share his skills and knowledge as a community coach, 20+ year veteran triathlete, and master bike mechanic.

I am also thrilled to announce that this training day is open to both adults and young athletes (aged 10 and up and capable of swimming 100m continuously in a pool). Throughout the day, groups will be separated based on age and ability for skill development, training and games where appropriate.

Details and a tentative itinerary are below. Athletes and parents with questions regarding this training day can contact coach Mike directly at mike@discomfortzone.com.

Live your Dreams!

Mike Coughlin


2009 Discomfort Zone Big Training Day 2

Date: Sunday, March 8th
Time: 7am-3:30pm
Location: Laurentian University Athletic Centre (Ben Avery Building)
Cost: $50 per person, with a $6 discount for OAT members

Tentative Itinerary:
7:00am - Registration
7:30-9:00am - Dryland warmup and Swim Technique Session
9:30-11:30am - Indoor Cycling Session, transition skills and games
11:30am - Lunch and Bike Maintenance Clinic (bring your own tools and tire changing equipment if you have them)
1:45pm - Run Technique Session on the new indoor track, including strength/flexibility exercises and more games
3:30pm - Training Day ends]]> General http://www.mikestriadventure.ca/index.php?itemid=71 Wed, 11 Feb 2009 23:25:06 -0500 http://www.mikestriadventure.ca/index.php?itemid=70

The response to our first notice about the upcoming training day here in Sudbury has been very positive - this event is definitely a go.

Below are the details and a FAQ to address the many questions you had

Date: Saturday, January 24th - THIS SATURDAY
Time: 9am-4:30pm (early arrival possible for those who want to ride longer)
Location: Laurentian University Athletic Centre (Ben Avery Building)
Cost: $50 per person ($6 discount available to OAT members)

Tentative Itinerary:
9:00am - Arrival, registration and bike setup meet at main lobby of Laurentian Athletic Centre
9:45am - Indoor Cycling Session including warmup, specific drills, triathlon specific main set and cool down/stretch
11:45am - Lunch and Triathlon Q&A with Coach Mike (bring your own lunch)
1:00pm - Run Technique Session on the new indoor track, including strength/flexibility exercises and games
3:00pm - Swim Technique Session with more games
4:30pm - Training Day ends

For more information, email coach Mike at mike@discomfortzone.com



Frequently Asked Questions (FAQ)


1. This event is on JANUARY 24, right?
Yes. Thanks to those of you who caught the typo in the subject line of the previous email (which said July). Obviously there was some dreams of summertime going on when that was written :)

2. Where exactly do we meet?
We will meet outside the Ken Banuk Lounge at the Laurentain Athletic Centre (Ben Avery Building). Best option is to park and bring your bikes in via the back entrance (take Athletic Building Road to the very end past the building and go up the hill on the left - gate should be open.

If you don't know where the building is, here is a map link (you can zoom in for more detail). http://www.gmap-pedometer.com/?r=2502701

3. Is this day appropriate for beginners or is it geared towards more experienced athletes?
Both. Although the event lasts all day, the technique focus of the sessions makes it physically achievable for athletes of a wide range of abilities and fitness levels. So long as you can swim 100m (4 lengths of a 25m pool) continuously, cycle for 30-40min at an easy pace on a stationary bike, and run or walk briskly for 20min (separately, not in a row) you will enjoy this experience. If you have injuries or other issues that limit you in one of the sports, there are other ways to be involved too.

For those looking for a significant training effect, there is an opportunity to do that as well, although the focus will still be on technique in all 3 sports (as it should be).

4. Do I need my own bicycle and trainer?
Yes. For those of you with bikes but no trainers, let uus know. No promises, but we might be able to arrange something.

5. Do I bring my own lunch?
Yes. I strongly recommend you bring a lunch as well as several small snacks to enjoy throughout the day. Eating small amounts through the day is the best way to enjoy a long training day, rather than having a large lunch and the resulting full belly. Sports drink also helps with this strategy. Unfortunately there are not any food options in the building outside of vending machines and the University cafeteria (hours unknown) is a 10min walk.

6. How do I register and pay?

Registration will take place from 9-9:30am on Saturday outside the Bahnuk Lounge. For your convenience, an electronic registration form is attached, as the the event waiver. Note that

For payment, we will accept cash and personal cheques made payable to The Discomfort Zone. The cost is $50 ($6 discount available to OAT members).

7. What does it mean to be an OAT member?
OAT is the Ontario Association of Triathletes, with whom this event is sanctioned. Some of you may be members already (if so, please bring your OAT card/number), others of you not. I highly recommend that anyone interested in participating in triathlon here in Ontario join OAT. In addition to voting rights and a great magazine, members enjoy discounts on all OAT events (including this one) and races (most races in Ontario). OAT also actively works to develop the sport province-wide, particularly in terms of youth participation and development and coaching education. For more information, visit www.triathlonontario.com.

8. I have specific triathlon training and racing questions - will there be a chance to ask them?
Yes. During the lunch break there will be an informal Q&A session with coach Mike. We can cover whatever you are interested in, but if you have a specific topic area you would like discussed, email me in advance. So far, topics of interest include

- How do I set goals and plan my season (what races to target, how to prepare, etc.)?
- What should I look for in a bicycle for training and racing?
- How can I fit my training most effectively around family, work and other "real world" obligations?

9. What should I bring?
Cycling gear (bike and trainer, comfortable cycling shorts, jersey and shoes, large towel for under the trainer, small towel for yourself, water/sports drink)
Running gear (running shoes and socks, running shorts and shirt (could use cycling clothes but a change might be nice)
Swimming gear (swim suit, cap and goggles)
Registration form including information on relevant medical conditions
Training fee

and...

A fun, positive attitude!

See you there!

Mike


--
Mike Coughlin
Coach/Mentor
The Discomfort Zone
'Where true potential is discovered'

mike@discomfortzone.com
www.discomfortzone.com]]> General http://www.mikestriadventure.ca/index.php?itemid=70 Mon, 19 Jan 2009 22:23:28 -0500 http://www.mikestriadventure.ca/index.php?itemid=69 November 1st 2008, 6:58am.
Wrightsville Beach, North Carolina.

We were due to start at 7, but the 400 or so of us standing on the beach weren't going anywhere. It was so dark we could hardly see each other, never mind the buoys. It was also cold - really cold. A quick calculation told me that 40 degrees F is about 4 degrees C. I came down from Canada for this?

Looking east, thoughts of the cold vanished as we were treated to a beautiful Atlantic sunrise. It was athletes-only at the swim start on this isolated tip of land, and a feeling of solidarity and adventure filled the air. Beginners or veterans, we were all first-timers at the inaugural Beach2Battleship Iron Distance Triathlon.


Leading up to the race I was in a good place. In particular I had a strong feeling of gratitude for the opportunity to race and the support of my friends, family and fellow athletes. The women's cross country team I help coach even prepared an envelope filled with motivational words (including some I had used on them that they enjoyed throwing back in my face!). I was truly fortunate, and I was determined to honour that good fortune with my level best.

My goal was to run to my potential off the bike. These long races are really all about the run, and although 5 previous attempts at the distance had yielded 5 successful finishes, I still hadn't "nailed" one. Those who have been there know what I'm talking about. Things are good for a while, and then something just goes wrong. Something ALWAYS goes wrong.

My something went wrong before the race even started. I snapped the valve extender on my front tire using a borrowed pump in the dark. Tech support was swamped, and I had no spare extender - all that time and energy getting my equipment in order, then this happens. My tire still had maybe 80% pressure in it, so I carefully taped the dangling piece of plastic to the rim, and let go of my attachment to perfection. It was time to take what the day would give.

At 7:12am, with the sun making its presence known on the horizon, the horn sounded.

Swim: 2.4 miles point-to-point in a saltwater channel with an incoming tide. Fast!

The swim was like an amusement park ride. We all knew it would be fast, but when I saw a buoy fly by I thought to myself "I better not hit anything at this speed!" To see what I'm talking about, check out this spectator's video clip: http://www.youtube.com/watch?v=PaI40uwFWJo

Drafting was futile, so I lengthened my stroke to take full advantage of the tidal push and enjoyed watching the sun come up. Out of the water, through the showers and over the mat in 50:39 - there is no way I can say PB with a straight face.

T1: 250m run to the changing tent, 100m run through the bike racks. Exciting!

I had stayed up half the night fussing with my wardrobe selection like a teenage girl before the prom. With the bike ride starting at 42F (5C) and finishing at 70F (21C), "what to wear" was a real concern. I took no chances, and donned a dry jersey over my singlet, arm warmers, leg warmers, socks and a skull cap. I had pre-packed gloves and a vest in my jersey pockets, which I would end up using as well. It took me 5:11 to get through transition, and it was worth every second.

Bike: 112 miles on dead flat roads. Cold!

Time to ride!

This ride had scared me for months. Flat sounds easy, but I enjoy climbing and more importantly, the rest you get while descending. To train, I rode both my trainer and the flattest outdoor routes I could find. I also trained my out of the saddle riding technique on flat ground, so I could use it regularly to stay loose. For pacing I used my power tap to help me hold a steady wattage regardless of wind direction, and for nutrition I carried 2 bottles of concentrated Infinit that I mixed with water from the 6 aid stations on the course.

My preparation paid off, and I was able to enjoy a more eventful ride than I expected. I dodged road kill, got chased by a dog, rode through a traffic jam at a small town parade, and put on/took off various clothing on the go. I also peed on the bike successfully for the first time in more than 60 triathlons, which was ironic since it was the one course where it didn't save me any time.

I have yet to finish an Iron-Distance bike course without a bad patch, and this ride was no different. Luckily, my trusty baked potato and some out of saddle riding helped reset my stomach. As my ride neared completion, I was satisfied with my effort and happy with my race selection. The course may be flat, but with a reasonable field size, I witnessed no drafting whatsoever. This was an honest ride for all.

I was also pleasantly surprised to find that the mile markers were off by 5% for most of the ride, and the end came sooner than expected. This was a blessing for me, since accurate knowledge of where I was on the course may have tempted me to throw my pacing out the window and take a shot at a sub 5 hour ride. As it was, I finished in 5:01:59 feeling great.

T2: Very compact, and done in 1:36. Quick!

After riding the last half of the course with nobody in sight, I caught a rider in the final 100m, and passed another competitor in the changing tent, who told me I was now in 2nd place. Holy cow!

Run: 26.2 miles with lots of twists, turns, and BAB's (Big-Ass Bridges). Hot!

The excitement of T2 had me running too fast as usual, but it didn't take long for reality to set in. The weather had gone from cold to hot during the bike ride, so I grabbed my hat and my long sleeve super-light white tech-tee. This was a good move, since there is no shade for the first few miles of the run course as you cross the first two of 6 Big-Ass Bridges. Beware of the BAB's!

I was re-caught in the early going by the rider I passed at the end of the ride. We chatted a bit, but his pace was too hot so I let him go. I wasn't feeling the greatest in the sun, but my running instantly improved in the shade so I knew it was a cooling issue. No problem, I can solve that ¡V each aid station became a cooling station, where I asked the all-too-willing volunteers to drench my long sleeve white shirt with the coldest liquid they had. Worked like a charm!

Halfway through the run.

The run course was interesting, with a good part of it taking place on the swampy shores of Greenfield Lake where I half expected a gator to jump out at me. Outside of the BAB's, the terrain was relatively flat, but with lots of subtle ups and downs which could be used to change muscle groups and squeeze out some free speed here and there. Somewhere in the first lap I re-passed the runner who passed me earlier on.

Unlike open running races where even-pacing yields the best times, the nutritional highs and lows of the Ironman marathon can reward a variable pacing strategy. After easing into the run for 8 miles, I decided to run hard when I felt good, and hang in there when I didn't. The catch? It really, really sucked to hang in there when I didn't, and the first few miles of the second lap were of the truly awful "just give me an excuse to walk" variety.

Nutritional lows in these races have a strong emotional component. It can often feel like the world is going to end. Although it might be compounded by overheating, muscle cramping, GI distress or general fatigue, the sugar low makes things feel far worse than they usually are. Staying positive in these situations is what long course racing is all about, and I had mentally prepared for an ugly patch. I kept shuffling, eating and drinking, and believing. Sure enough, I popped out the other side.

Back in the shade of Greenfield Lake Park, I hit the 20 mile mark and started the countdown to the finish. Over the last BAB and into the last mile, I was still running strong and realized that I was finally having the race I always wanted to have. The feeling of satisfaction was indescribable, and all the sweeter for having taken 6 attempts. I wasn't wearing a watch though so I had no idea of my time.

Finish: 100m of grass with the Battleship USS North Carolina in the background. Awesome!

The glorious finish line!

When the race announcer saw me approaching and said I was finishing in 9:21, I completely lost it. That time was beyond my most optimistic predictions, even considering that fast swim course. I started screaming and pumping my fist in the air. I may have even scared a few small children. My girlfriend, mom and aunt were waiting for me at the finish line and I'm told I may have been a "bit emotional". :)

My time was good enough for second place behind an athlete from Denmark who built a massive lead on the bike course and finished in 8:47. Clearly no contest, but my race was a personal victory just the same. A personal best swim was certain with the tide and a personal best bike ride was probable with the flat course, but a 15+min personal best marathon time of 3:21:47 was a true breakthrough, both physically and mentally. I also set a personal best for recovery, avoiding an IV and eating pizza within 90min of my finish.

Post Mortem: 9:21:09, 2nd Overall, 42min PB. Wow!

Normally I spend time after the race trying to figure out what went wrong. Now I get to struggle with the harder task of figuring out what went right! I probably trained fewer hours overall than I had for previous events, but I was very specific with my preparation leading up to this race. Once race morning hit I trusted my training and made all my decisions with the marathon in mind.

The race itself was incredibly well organized, and had the feel of a mature event. The venues were unique, the course was well marked and fair, and you could tell that the communities of Wilmington and Wrightsville Beach were overwhelmingly supportive. I also have to say that the volunteers were numerous, enthusiastic, and very good at what they did. It still amazes me how they cleared the road for me in that traffic jam at mile 75 - it was like parting the Red Sea!

Huge props to race director Jeremy Davis and Setup Events for hitting a home run in the first year of this event. For those looking for a unique, fast course and a professionally staged, yet less crowded race than the large Ironman branded events, I can enthusiastically recommend Beach 2 Battleship.

Live your dreams!

Mike


Exhausted but happy
]]> General http://www.mikestriadventure.ca/index.php?itemid=69 Thu, 13 Nov 2008 14:07:09 -0500 http://www.mikestriadventure.ca/index.php?itemid=68
With the World Triathlon Championships in Vancouver coming up in a few short weeks, I wanted to provide everyone with a few reminders and resources to help you make the experience as enjoyable as possible. As you complete the final buildup phase of your physical preparation, it is a very good idea to review the technical and logistical aspects of your preparation as well.

Since this is an Olympic year, the World Championships are held earlier than normal. For us, that means this important race is one of the first we will do all season. Therefore, many of the equipment issues that figure themselves out over the course of a normal early season need to be addressed more formally. In particular, it is important to make sure that you have well functioning equipment for the swim and bike.

Wetsuits: It will be a cold swim in Vancouver. Full sleeve wetsuits are recommended. Make sure yours is in good working order.

Bike: If you haven't arranged for a pre-race tune-up, now is the time. Race week in Vancouver will be crazy enough without you having to worry about the mechanical fitness of your bike. Bialkowski Trysport is now accepting bikes for pre-Worlds tuneups, and asks that all bikes be brought in prior to May 22 (next Thursday) - this will give them time to order parts if required. Call David Bialkowski at 705-746-8179 to book a tune-up.

Race Wheels: If you are interested in renting race wheels for this event, Bialkowski Trysport has a limited number available. Call David Bialkowski at 705-746-8179 for details.

Bike Boxes: If you need a bike box to fly your precious bike, Bialkowski Trysport has a limited number available for rent. Call David Bialkowski at 705-746-8179 for details.

Mental Preparation: I find that a great way to feel prepared for a key event is to take a little time each evening to visualize race week and race day. What will the travel be like? Where and what will I eat during race week? How will my pre-race practice sessions go? How will I deal with heat/cold/wind/rain both prior to and during the race? How will I deal with a flat tire during the race?

In addition to benefitting race performance, these visualization exercises can help remind us of things we need to pick up and prepare for the trip, such as nutritional products, bike tools, poor weather clothing and travel arrangements.

Be Prepared!

Mike
]]> General http://www.mikestriadventure.ca/index.php?itemid=68 Wed, 14 May 2008 12:04:55 -0400 http://www.mikestriadventure.ca/index.php?itemid=67

Discomfort Zone 2008 Spring Triathlon Camp
Asheville, North Carolina
April 20-26, 2008

Mt. Pisgah Summitt
Climbing Mt. Mitchell
Lunch Stop

Dear Fellow Triathletes and Multi-sport enthusiasts,

I am happy to announce that once again this year we will be hosting a Triathlon Training Camp in the beautiful Blue Ridge Mountains of Western North Carolina. Last year's camp was a smashing success and saw each one of our campers set personal bests in one or more aspects of their training. Even better was how much fun we all had and the new friendships that were made.

This year our training camp will take place from April 20-27, 2008. The stunning city of Asheville North Carolina has access to some of the best cycling terrain in North America and is within a (long) day's drive of southern Ontario. Asheville also has a very good airport close to where we are staying with 1-stop flights from Toronto and Ottawa.

Campers from last year will remember the great swimming pool and hot tub, the high quality cycling roads, the friendly drivers, the great cafes and restaurants along the way, and the endless running trails starting right at our doorstep. We will be returning to some of the favourite routes and climbs from last year's camp, and will be adding some new surprises, including a day trip to the final mountain stage of the Tour de Georgia cycling race where we can test our mettle on the famous Brasstown Bald climb before watching the pros do it later in the day.

For the Camp Fee of $695, you receive:
- Airport pickup in Asheville (if required)
- 8 nights accommodation
- 7 full days of swim, bike, run, strength and flexibility training on some of the best
terrain in North America
- Sport-specific video analysis (by request)
- Evening discussions on a wide range of multisport topics
- Discomfort Zone Technical T-shirt
- Discomfort Zone cycling socks

Please forward this information to any athletes you know who might be interested. If you have any questions or would like to reserve a spot, please contact us at mike@discomfortzone.com.


Live your Dreams!


Mike Coughlin
]]> General http://www.mikestriadventure.ca/index.php?itemid=67 Thu, 3 Apr 2008 11:04:38 -0400