Food Barrel

For a while I have been thinking about using a barrel to carry food, but since it was always just Gerry and Me, it just wasn't practical to carry a big barrel.

But now that we are going to start bringing the kids into the park the whole " barrel thing" starts to make a lot of sense. I have been checking out harnesses and I am sure I can get a used one off of MEC's gear swap. For the barrel itself, I stumbled on a great source...thanks to Pete from Algonquin Adventures for posting the info!

This guy charges $10 per barrel ANY size. and will ship via greyhound if you can't make it to Hamilton. The barrels i got were super clean, and work great.

Recycling Service
250B Lottridge St.
Hamilton ON Canada L8L 8J8
(905) 516-1877 cell
(905) 545-5577 phone
(905) 525-5577 fax
RecyclingService@cogeco.net
www.RecyclingService.ca

Province pressed to cut logging

Environmentalists angry over MNR's wavering on banning or curbing Algonquin Park operations

Nov 28, 2007 04:30 AM

Peter Gorrie
ENVIRONMENT REPORTER

Just three weeks into the job, Natural Resources Minister Donna Cansfield has angered environmentalists over whether to curb, or even ban, logging in Algonquin Provincial Park.

She'll probably come under more pressure next week, when provincial environmental commissioner Gord Miller releases his annual report.

Although it's not usually evident to the million or so people who camp, canoe or hike each year in Ontario's oldest park, trees can be cut down and hauled out of more than three-quarters of the popular "wilderness" preserve.

While logging areas and seasons are separated as much as possible from tourist routes, "it's not a park with logging in it; it's an industrial zone that permits canoeing," says Evan Ferrari, of CPAWS Wildlands League, an advocacy group – and chapter of the Canadian Parks and Wilderness Society – originally formed to preserve the park....CLICK HERE TO CONTINUE READING

UPDATE UPDATE UPDATE!

Well I am happy to report that the CC2007 trip log is about 1/3 completed and after a bit of a hiatus from all things Algonquin, my head is again swimming with trip ideas. Yeah!!

I am still looking at ideas for the trip with my daughter next summer. I want a challenge, but not too much of challenge. I want portages, but too many. I want comfort, but don't want to be overburdened with gear. I have decided that I will bring a collapsible chair, but will not be bringing any other bulky luxury items. I am looking at this trip as a solo trip with company, so although I will be bringing items like the chair that I normally wouldn't, I will be planning the food , route and most of the gear like I will have to carry it all...'cause I will! LOL! Lauren will be responsible for her clothes and personal items, but the rest is up to me, so I have to be careful not to bring too much.
The portages will all have to be double carries, so again this factors into what we bring and the route. Lots to think about, but fortunately I have the winter to plan it all out.

Ever since Gerry and I started our annual trip into the Back-country, I have been considering buying a canoe. The only thing (other then the money...) that prevented me from buying one was that I couldn't justify it for one trip a year. Well next year I plan on doing as many as three trips:

1. Lauren's Trip
2. CC2008
   
3. ...and maybe another solo trip

So now it starts to make sense....dollars and cents. To rent a canoe for 4 days is about $150. So I would be looking at $450 to go on these 3 trips. If I can get a high quality, lightweight, Kevlar canoe for about $1000 ( and I can...courtesy of eBay) then I could have it paid for in 2 years! But that's just the start! If I had my own canoe then I could go on more trips...even overnight trips and bring the kids with me. I am still back and forth a bit, but for the first time I have almost convinced myself that this would be "the best move", but convincing Tanyia might be a bit harder.

My back is feeling better and I have scaled back my workouts a bit to give it time to heal. I should be going to chiropractic more often, but I am looking for a new guy. Not that that the one I have been using isn't good, but I want to get a second opinion.

The boys hockey is in full force. Jacob has taken up just where he left off last year and is doing great. His first game is at the end of the month and he is scheduled to play in 3 tournaments. He will also be our tournament goalie, but will play forward for most regular season games. Ethan is struggling with his first year of hockey. I think he thought it would be easier then it is...after all, he had sat in the bleachers watching his older brother all last year. How hard could it be? He is improving, but he has already said that he would prefer to do something else next year and I am fine with that.

Halloween is here!

As a kid I always loved Halloween. The only exception was the time I went out dressed as a bank robber and some older kids threw a bag of liquid pig manure at me. It exploded all over my back as I tried to run away and was the last time I ever went trick or treating. I did get more candy then ever that year though, so I guess you take the good with the smelly.

Now that I have kids of my own I love to let then pic what costume they want. This year Lauren is a Hollywood Star and Jacob is a Spider-man ( but it's some black and grey Spider-man....I have no idea what that's all about?).

Ethan's costume on the other hand is right up my alley. Funny story. The other day Ethan had tried on his Darth Vader costume and was wearing it around the house. After an hour or so Tanyia asked him to take it off 'cause we had to get ready for Hockey. Ethan said "No". Tanyia said to him "take it off or I will! " and Ethan still wearing the black cape, Vader mask and with light saber in hand turned to her and said in his best Darth Vader voice "Mommy, you don't know the power of the Dark side!". What a little goof.

Have a great Halloween everyone!

PS- As I was searching for a good Darth Vader picture to include in this post I found this Ad for a genuine Darth Vader Costume...how much? $794.00 US ! Crazy eh? I can just imagine that conversation "Hey Tanyia...umm... I bought something off the Internet and it's kind of expensive...but don't worry, it was much cheaper then the Death Star"

Canoe Strokes

Although I am sure this may be considered common knowledge amongst the more experienced canoe folk out there, at times I still get the different strokes confused and thought....I must not be the only one...right? If you are like me and have a hard time telling your J-stroke from your back stroke...this is for you!

Some of the basic strokes in paddling are the forward stroke, the J-Stroke, and various forms of cross strokes, including cross forward, cross draw and cross back.

Forward Stroke

The paddle enters the water comfortably ahead of the paddler' s position. With the blade perpendicular to the keel line and the paddle vertical, pull straight along the side of the canoe. Keep both arms relatively straight throughout all phases of the stroke. Push forward and down over the blade with the top arm and pull with the lower arm. Body and shoulder rotation provides much of the power.

J-Stroke

This stroke provides forward momentum at the same time that it keeps the canoe on a straight course. Start off with a forward stroke, but then push the top hand farther out over the water than the lower hand. This motion moves the blade under the boat and carves the -by levering the paddle off the boat. The last push away from the boat should be a quick one.

Cross Forward

Executed parallel to the canoe' s centerline. Both hands remain over the water, keeping the paddle shaft vertical to the water. The stroke is short and performed in front of the body. The paddle is planted as far forward as a person can lean comfortably. Move the upper body forcefully to an upright position and stop the stroke at your knees. An underwater recovery helps to establish a quick back-and-forth rhythm.

Cross Back

More often used by solo paddlers, this stroke requires good upper-body flexibility. The paddler crosses over the boat with the paddle and inserts the blade opposite the hips. The body must be rotated until the shoulders are almost parallel to the boat' s centerline. This stroke is a powerful way to stop a boat quickly to scout a rapid, and is usually used with a back stroke to maintain position in the river.

End of Season List and an Update

With canoeing season quickly coming to a close, now is the time to start thinking about proper storage of gear. While searching the net I found this AWESOME list (...did I mention how much I love lists?) and thought some of you may find it helpfull as well. I will post it below.

I have started to do some preliminary planing for one of a few trips Gerry and I plan to do next year. The one I am focused on at this time will be the first one for our kids and should prove to be a blast. I will be bringing Lauren and Gerry plans to take his 2 older boys. I have already found that planning a trip for kids isn't that different from the prep that went into any of our past trips. Finding a route that provides some challenge, but isn't too chalanging comes with some unexpected bonuses. The main one being that since we arnen't having to do long portages or paddles, we can be MUCH more liberal in terms of both the food and gear we bring. As for where we go....well, that's still up in the air. I am bouncing around between Booth Lake, Barron Canyon or Tim River, but it seems the more I research one, the more I uncover other intreguing possiblilities.

As for th Brent to Robinson, CC 2007 trip log. I STILL have yet to even start it! I hope to get started on it within the next few weeks and poke away at it. I will get it done and when I do, you will be the first to know.

Here is the Post Canoe Season Checklist:

1. [ ]Was the tent and ground cloth dry before it was last put away?

2. [ ]Were any repairs needed to the tent or other gear?

3. [ ]Were all the items in the cook set cleaned and rinsed thoroughly after the last use?

4. [ ]Where are the towels and scrubby used for utensil cleaning? These items are often wet and can damage other equipment.

5. [ ]What items did I find I needed during the trip or forgot to take? This is a good time to make a list. There is nothing like stopping at the local outfittter on the trip home.

6. [ ]Are any tools, tent pegs or other items broken or lost?

7. [ ]Do any knives, hatchets, saws or other tools require sharpening? Maybe that Sven saw needs a new blad because it has lost its set.

8. [ ]Have all the water bottles been drained, cleaned and stored away with the caps removed? You may want to loosley install the caps after the bottles are dry. (Keep mice and dirt out)

9. [ ]Has the sleeping bag been aired and stored loosely?

10. [ ]Has the sleeping pad been unrolled and inflated before storage? Keeping them compressed is not a good practice.

11. [ ]Has the trash bag been removed from the pack and put into the trash can? YUK!

12. [ ]Have all the food items been removed from the packs? This can be a double YUKK!

13. [ ]Have rain suites and pack covers been stored away wet?

14. [ ]Have any items been removed from the first aid kit or have the medications exceeded shelf life?

15. [ ]Do any staple items like salt, pepper, spices, oils, matches or fire starters need resupply? (If you use strike anywhere matches they must ALWAYS be stored in metal containers! Mice are known to ignite them.)

16. [ ]I used to advise keeping stoves full of fuel during storage. I have since learned that they should be emptied. The fuel will cause corrosion and clogging. My Coleman repairman told me to remove the fuel during long term storage.

17. [ ]Have all finacial obligations and accounts been settled? Group trips often involve cost sharing.

18. [ ]Have your trip notes been completed? Are maps, notes, and other documents secured for future use?

19. [ ]Has the water filter been flushed, drained and stored correctly? Do filter cartridges need replacement?

20. [ ]Have batteries been removed from flashlights and other such items as the GPS and weather radio?

21. [ ]Does the candle lantern need oil or a replacement candle?

The first instalment of the Portage Dictionary...

The Perdita Felicien: wherein the portager lurches over a seemingly innocuous fallen tree at great speed expecting to clear it with ease only to catch a lace, a pant cuff or similar on a branch. A Jesus or Earth Mother Dive may follow.

The Tonya Harding: where in order to maintain balance or momentum the portager propels lower leg forward into rock, log or both, at about shin level.

The Armadillo: wherein the clear line through the bush becomes suddenly a Car Wash, the portager curls head toward chest, tucks arms in, leans forward and stomps aggressively through obstructing branches. A move heralded by judges for its audacity in placing skin preservation ahead of the need to see where you're going.

The Birth Canal: when carrying a canoe, the portager attempts to pass between two trees separated by a distance less than the boat's beam at the midthwart. Athletes are scored based on the speed at which they perform the maneuver and the creativity applied in the process of wiggling through.

Dinglethwacking: ropes or nylon webbing connected to the canoe's front and back that allow the portager to control the canoe are called dingle straps. Holding them taught while going through a Car Wash would seem to be an excellent way of fending off bent branches, but in fact, it merely extends the branches' arc, making the results of their release that much more spectacular.

Car Wash: undergrowth along a river, either where nature is reclaiming a trail or engulfing a river tends to be strong, right to the ground. Branches grow horizontally seeking sunlight, creating a gate effect between trees similar to what you find in a drive-through carwash, but they don't so much buff as flagellate.

Jesus Dive: where losing balance or footing, the portager falls in some direction (extra points for backwards) and reaches out a limb to break the fall only for said limb to contact the pointy end of a stick. Twenty points for palm of hand. Extra points for broken skin.

Mother Earth Dive: similar to the Jesus Dive, but, hands restrained by portaging straps, the portager kisses the earth - with gusto. Ten points for each five seconds of prostration.

The Boomerang: when attempting the Car Wash or Armadillo, the portager is propelled backwards by the strength of the branches.

The Twistoff: when carrying the canoe, the portager attempts to execute a turn only to find the bow of the canoe has gone past a tree. Extra points if your head makes a sound when the canoe hits it.

Original Work Done By Chris Lawson

Canoe Parts

I always get confused when some of the more knowledgeable folk use the proper terms to describe all the different parts of a canoe. I know the basics, but some of the less common leave me scratching my head. I thought a diagram would help...well ME and maybe a few others.

Oh and for the record, I never like when people use "boat" when describing a canoe, but this was the best one I found.

I hope it helps a few of the other "terminology challenged" folks out there.

Eleven random things about me

1. I have broken my left wrist 3 times - once when I was 8 from jumping off a swing, once while playing rugby (hairline fracture...but that still counts right?) and the last time was in a bar fight "on a Sudbury Saturday night". It really was a Saturday!
2. I have a strong NEED to have everything organized and in proper order. Example: Every night I lay out my clothes for the next day in the order I will put them on.
3. I can't start to prepare food until the kitchen counters have nothing but appliances on them.
   
4. In ten years I have only missed 3 Toronto Maple Leaf games.
   
5. I learned how to snap my fingers when I was 22 and high. It felt like I had just discovered DNA.
   
6. While singing in the car I reposition the rear view mirror so I can see myself.
7. Age 7: At summer camp I fell out of a canvas tent while changing into a bathing suit and tumbled down a hill naked in front of a small crowd.
8. I don't wash the lettuce before I make a salad, but Tanyia thinks I do.
   
9. I know hundreds of people, but only have 2 real friends.
10. Every Monday Tanyia works until midnight and the kids are in bed by eight, so I have the house to myself for 5 hours.
    
11. I love Mondays.
    

Life Update:

Wow...I know it's been a while since I updated, but I will do my best to get you up to speed. The past few weeks have been crazy. Between injury, illness, work stress, ex girlfriends and neighbourhood unrest (...more on all this in a just a moment) it's been hard to keep my head above water at times...but with Tanyia's help, I manage. God bless that wonderful woman!

The Update....

• New Tri Bike: My custom Felt 32 arrived about 2 weeks ago and it is gorgeous! As I mentioned in a previous post it came with a bunch of gear that were "nice to have" items. Not the least of which was the stationary trainer, that converts any road/tri bike into a stationary bike for indoor training. Unfortunately, the trainer was smashed during delivery and will need some replacement parts. Aside from that though, this was another eBay steal! Other then a brief spin around the block, I haven't been able to get out for a real ride where I can really give it a hard test. Even during my little spin it was very fast and responsive. I plan to take it out later this week and I will update once I do.
  
• My Back is on the Mend...AGAIN!: After 2 weeks of feeling pain just about every time a moved, I am happy to say I am virtually pain free. I still get the odd twinge, but nothing serious. I had stopped going to the chiropractor for a few months and with all of my training leading up to the triathlon and my refusing to slow down after, it was just a matter of time before something like this happened. So as it stands now I haven't trained for 2 weeks! That is the longest I have gone without exercise in over 5 years and although it's good for my back, it's not so good for my mental state. I have been struggling with feelings of depression lately and the only thing that has changed is my ability to train. I hope to be able to restart tomorrow morning. It's been strange how much it has effected my self image. I look in the mirror and I think I look the same, but I feel fat....does that sound crazy?
• Newcastle has Bloods and Crypts?: While at the park with Lauren and my dog Jack last night, I noticed this large group of teenagers not far from where we were running Jack. Over the next 10 minutes the group continued to grow and grow, until it was well over 50 kids. Then we heard yelling and fights started to break out. I grabbed Jack and Lauren and headed for the house, only 100 steps from the park. I asked Tanyia to call 911 and told her what was going on then ran back to the park. My buddy Dave saw what was going on and came with me. As they came into view there were several real fights going on and one kid was getting pounded. There were now about 60 kids watching and some were using their cell phones to video tape the battles....thanks youTube! I yelled "HEY....get out of here!" and removed my coat, Dave did the same. That worked, I had their attention...even the fights stopped. At this point I am thinking this could go very bad. I yelled again " THE POLICE ARE ON THEIR WAY...THIS IS A PUBLIC PARK....GO HOME NOW!" To my surprise and relief, most of them left immediately and the few stragglers soon after. The kid that seemed to have gotten the worst of it was said "..thanks" he looked really scared. My point of this....I thought this kind of stuff happened in the city, but we live in a small town, in the suburbs and it appears it can even happen here. Afterward, I spoke to Lauren about it, but it was hard for an 7 year old to understand why people would want to hurt each other. It was just as hard for this 36 year old.
• Ex-Girlfriend: I contacted an Ex through Facebook recently to apologize for how our relationship ended. You know, it felt really good and it couldn't have gone better! She forgave me and we are now friends again. It has me considering contacting other people I have wronged in my life. I just feel spiritually lighter!
  

The most convincing climate change argument yet...

I Need this today...

"Pain is temporary, quitting lasts forever"

My back is bad today....real bad. I will write later...

VIDEO: How to fix a flat bicycle tire

I found this awesome video on how to change a bike tire . The guy made the video after being stranded by a flat and had no idea how to fix it. Very thorough and covers everything from a hands on perspective.

You can check it HERE!

"Can I quote you on that Mr. McGinty?"

With a provincial election just weeks away, I found this story out of Australia very intriguing...


Google Australia has unveiled what it described as the world's most powerful dedicated election website, capable of exposing inconsistencies in the public pronouncements of political leaders. With an election due in Australia before the end of the year, Google said the website - google.com.au/election2007 - would be a powerful tool for voters and would help generate debate during the upcoming campaign.
Google's Australian-developed election site includes a feature called "On the Record", where users can type in a politician's name, along with an issue of their choosing.

It then scours parliamentary transcripts and the politician's personal website to find any statements on the issue, allowing voters to check whether their representatives are being consistent.

It also gives voters electoral information through a range of online tools including YouTube, GoogleEarth and GoogleMaps. Google said it was the first time so many features had been available on a single election website.

Inspirational Quote

Frequent reader John emailed me a quote that he said reminded him of me and the recent completion of my first ever triathlon. It still amazes me that this blog of mine reaches so many kind and caring individuals. Thank you for sending it to me and your kind words.

CHALLENGE

"There is one quality which one must possess to win, and that is clarity of purpose.

This is the knowledge of what one wants, and a burning desire to achieve it."

Leafs win...LEAFS WIN!

The game yesterday afternoon was terrific and we all had a blast. It was basically a glorified scrimmage, but it gave the kids a chance to see their hockey heroes up close and personal. We were all decked out in our jerseys. Tanyia, Lauren and I were cheering for the "white team, while my two boys cheered for the blue. For the record, blue won 5-1 over my white team...a fact that my youngest son felt he needed to remind me of for the remainder of the day.

After the game we asked someone to take this picture and I think I turned out well. By well I mean that everyone is looking at the camera, with eyes open and smiling....a very rare event for us!

The boys are back in town!

Well today is the first day of Toronto Maple Leafs training camp and if I was any more excited I'd have to change pants. OK...that was a little too much on the yuck scale, but you get the idea.

JIM IS VERY HAPPY TODAY!!!

This Sunday we are going as a family to the "Blue and White Game". It's an inner squad game where the play each other while wearing their home and away jerseys. This will be the first time we have been to a Leafs game as a family and everyone (...not just me), EVERYONE is very excited.

The best part...no matter what the Leafs win!

The first regular season game is not until October, but preseason games start next week. Around this time every year I really start to miss hockey...so thank god I get my puck fix starting next week!

Can you here it? GO LEAFS GO....GO LEAFS GO....GO LEAFS GO!!!

"New tri bike? Who needs a new tri bike"....I do?

As you may have read in my previous post, I had planed to continue using my Trek 2300 for the triathlon season next year after upgrading some key components. Well...things have changed a bit.

This week I was offered nearly 3 times what I payed my Trek. Now at first I thought there was no way I was going to sell it....I mean what are the chances of me finding the same kind of deal twice right? WRONG! While cruising eBay I stumbled across an auction for an incredible true tri bike with less then 200 miles on it, at an incredible price. Even more amazing was all the gear that was included in the sale. Check it out below!

2007 Felt S32

• Extra tri saddle
• Helmet
• Diadora Geko Size 10 shoes w./ step in clips (brand new, never worn)
• Bike Lock
• Under seat bag (for spare tires, energy gel, etc...)
• Under cross bar bag
• Seat bar mounted tire pump
• Padded shorts (brand new, never worn)
• Minoura stationary trainer
• Trek speedometer
• Aero drink
• Pedals and matching cleats

To view the actual auction page you can click here.

So I put a snipe bid in using my favorite auction software and waited. I have NEVER lost an auction using this software and hoped this would not be the first. If you are familiar with how sniping works and want to win any auction you bid on, here is the key to my success. Change the default snipe time from the standard 12 seconds to 5. No one sets it that low and because of that, I have won even when others are also using snipe software. Even if you're a casual eBay user this software pays for itself the first time you use it. How you may be asking? Well, you only place one bid with only seconds left, so no one has time to put in a higher bid and so it keeps the price down. Anyway, back to the bike....

The auction ended at about 2 am Thursday. Upon waking, I was so excited to find out if I had
won that I nearly tripped down the stairs. I slowly opened the my laptop and was greeted by "You won". "Yeah" I yelled and my kids ran over to see what had dad so excited. "It's just a bike Dad", my oldest son stated very mater of fact, then returned to his bowl of Lucky Charms.
But it wasn't just a bike to me. The S32 is my dream bike and came with an indoor trainer for the winter and a whack of other stuff. Awesome!

Why was this a better deal then upgrading my old bike? Like most things, it was all about the $. All things considered the new bike only cost me $100.

Bike Upgrade Cost: $400 ( all the upgrade parts + I would need new tires)

New Triathlon Bike: $100 ( $900 for the new bike, minus $800 from the sale of the old)

So bottom line is the this...the competition better watch out next season, 'cause I plan on knocking 5-6 minutes off my time. Smoking fast!

Update: New Links added

Ontario parks has added a very cool site that not only shows the real time progression of the fall colours in all provincial parks, but even displays what combination of colours would make for the best viewing.

You can check it out by finding the link under the "Algonquin Park Info Links" heading in the sidebar OR you can just click here.

Thanks to Mark for posting the Link.

I have also added links to Hennessey Hammock, the Amigo Pro Water Filer and Red Tail's Bent Shaft Paddle. I meant to add them ages ago, but they were somehow overlooked.

As for the fall colours, Tanyia and I are planning to take the kids out of school in October and head up to Algonquin for a day of hiking. I think we will go to the Barron Canyon, but still deciding....so many options!

Suggestions anyone?

CC 2007 Trip Log Update:

OK....this is less of an update then it is a confession.

I haven't even started the CC2007 trip log...sorry folks! So to those of you that have emailed me wondering when it will be posted...I can't give you a definite date, but I assure you that it will be posted fairly soon.

Summer is almost over....that means...HOCKEY, HOCKEY, HOCKEY!!!

Have a great weekend everyone!!

New tri bike? Who needs a new tri bike!

Still pumped from my first triathlon I have committed to doing 3 sprint triathlons and my first Olympic distance tri next year. With all the cycling I will be doing I thought that I would need to get a new triathlon bike. The bike I have been using is awesome, but it is a road bike and can not give the rider the advantages that a true triathlon bike can.

I good friend of Gerry's named Gewilli had some great advice.(Thanks buddy!) He recommended upgrading some key components on my current road bike to match the geometry of a tri bike. So I did some research and for under $350 I can upgrade my bike to perform "like" a tri bike, but without the 2-3 thousand dollar sticker price. SWEET!

So here is my off season shopping list:

1. Profile Design - Fast Forward Seat Post: This changes my seat post angle form a road bike angle of 73 deg. to 75 degrees. Although it may not seem like a big change, it pushes the hips forward and allows less strain of the muscles used for running.
2. AirStryke Aero Bar: Allows rider to keep upper body low, allowing for increased aerodynamics and speed while reducing overall drag and energy output.
3. Profile Design- AeroDrink: Aerodynamic water bottle with built in straw. Bottle attaches to Aerobar and allows rider to rehydrate without slowing pace.
   
4. Wind Tunnel tested Tri Helmet:Increase aerodynamics, but man it looks silly!
   
5. Profile Design - Tri Styke Saddle: Triathlon specific design, Transition rack friendly with areas on both the front and rear that make it easier to rack your bike, Cut-away with vents for comfort and easier moisture transfer after the swim, Additional padding for all day comfort.

While searching for the theory of why these upgrades work, I found this well written article....it explains the science of cycling better then all the others I read.

Can you put aero bar on a road bikeProper

Hip Angle on a Road Bike Over millions of years of evolution the bike/rider system has evolved to create certain joint angles to yield the best combination of power generation and comfort. Take a look at a rider in the tour in a long, solo breakaway. His most likely riding position is with hands on the hoods, forearms parallel to the ground. Or he may be riding with forearms on the tops of the bars, hands grasping the brake cables, forearms parallel to the ground. If we drew an angle, centered on the ball of the hip, with a line running forward from this point through the shoulder, and another down his straightened leg to the pedal spindle, this hip angle would be approximately 90 degrees. The geometry of the bike frame supports creating this 90 degree hip angle. Add Aero Bars If we add traditional aerobars to this bike (ones where the elbow rest is basically located on the tops of the bars) the athlete is forced to reach a bit forward to reach the bars. They are stretched out over the top tube. Two considerations here: We’ve closed up this optimum hip angle, created above. If you take a close look at roadies hammering on a long breakaway, you’ll often see them riding on the nose of the saddle, as their body seeks to regain this hip angle by riding closer to the front of the bike and opening up the hip. Jump back to the position in the first paragraph. On a well fitting road bike, forearms on the tops, hands lightly grasping the cables, your torso and upper arm form a 90-100 degree angle. More importantly, you weight is supported by bone, not muscle. This is a comfortable, well supported riding position. However, now you are stretched out over the top tube, opening up this upper arm/torso angle. You are now supporting your weight partially with your lats and lower back. Add a Forward Facing Seat Post Recall how I described the rider scooting forward on the nose of the saddle to regain this hip angle. A common solution is to add a forward facing seat post, with a sharp bend in the post to help the rider move the seat much farther forward. This will open up the hip angle again. However, your bike was designed to be ridden with x% of the weight on the back wheel and y% on the front. You’ve now essentially moved your body significantly forward over this frame, changing the handling characteristics. Can you be powerful and comfortable? Yes. Have you compromised the handling of the bike? Yes, but only a minicule amount and you gain far more. Enter the Tri Frame The term “triathlon bike” should only refer to the geometry of the frame, not the handle bar system attached to the stem. This geometry is characterized by a seat tube that is kicked forward, thus shortening the top tube. This “steeper” seat tube angle allows the rider to: Ride in the aero position and retain the optimum hip angle. Do so while retaining a comfortable torso/upper arm angle. Do so while keeping the optimum weight distribution on each wheel and therefore maintaining the safe handling characteristics of the bike. “Shorty” Bars In my opinion, the better solution for adapting a road bike to a time trial position is a ‘shorty’ bar, such as Profile’s Jammer GT bars. With these bars the rider supports their weight on the forearms, not the elbows. The rider is less stretched out, retaining the proper hip and upper arm/torso angles. I have a pair that I toss on my road bike for long, solo rides where I’m pushing my own wind. The added speed gets me home faster J. As a reminder, Brandon Heflin and I are offering bike fits at Incycle in Pasadena. We will take great care to explain all of this to you in detail, so you know what and why we are making changes and understand a plan for changing things as you adapt to the position. Cheers, Rich Strauss www.cruciblefitness.com USAT Certified Coach A Joe Friel Ultrafit Associate

Core Training Update:

As I mentioned in my last post, I did my new core training program yesterday morning.

The first thing I had to do was decide how many reps I would do and I decided on the "intermediate level" of 15 reps. I then do 15 reps of each of the 15 exercises for a total of 225 reps. I was tempted to try the Elite level of 25 -30 reps, but decided to take it slow and learn the proper way to do them first... and just in case that wasn't enough, the 225 rep total sure was!

I did my usual routine of weights, running and stretching, then did the core training. I wasn't sure if I would like it, but I am pleased to tell you that it was almost enjoyable. They were challenging, but not over the top and it only took about 20 minutes. The only one I found really tough was #3 the hip lifts....wow was that ever difficult...but good difficult. It was cool how you used your own body weight for the resistance and judging by how sore my mid section is today it really worked my abs hard. Thanks god I didn't do the Elite level reps...Phew!

Not sure if it's just coincidental, but my back felt great yesterday too! No pain or anything all day. I am sure it had more to do with the rest day I took the day before, but it already has me thinking that this may work.

If you are even considering doing it....just try it once and see if it works for you.

Core Training: The end of Back Pain?

As I have often complained about here, I have recurring problems with pain in my lower back. I can go months without any pain or discomfort, but then I bend a certain way or go to tie my shoe and it comes back with a vengeance. When it's really bad, all I can do is sit in a chair and the pain is extreme. Since CC2007 I have been more or less pain free, but I still get the odd twinge...nothing serious, but it freaks me out 'cause I never want to experience that kind of pain again.

I go to an awesome Chiropractor and this has made a HUGE difference. I first went to him about a year ago and within a month my pain was cut in half. After 2 months I had no pain at all...the guy is amazing!

Despite my "Chiropractic miracle", I still have periods of pain after a hard run or cycling session and struggled with why it was happening? I am a healthy guy...I eat right, exercise and lead a very active lifestyle, so why do I have back pain?

The answer came to me while researching training methods for future triathlons. I found this video and it really spoke to me. Feel free to watch the whole thing...but the real "that's totally me" moment is from the 30 second mark on....



I am now convinced that core training, in addition to my tri training and weight program could be the difference maker. The reviews of the video they are selling were not good though, so I did some looking and found an AWESOME program on beginnertriathlete.com.

This core training program is simple and adaptable to any lifestyle or fitness level....and best of all, you don't need any equipment! I am going to add it to my routine and tomorrow morning will be my first time. I will let you know how it goes.

Interested in trying it yourself?

CHECK OUT THE CORE TRAINING PROGRAM HERE

Computers: I love and Hate you!

I have been trying to re-install Roxio Media Creator 9 on my new laptop and as you may have guessed from the title of this post, it's not going well! Although this suite comes with a host of utilities, the only one I use is the video editor and have grown to love it. Desperate to get my new laptop updated with all the software my old one had I have spent a collective total of 4 hours trying to get it to work and have finally said forget it! The software suite is good, but not 4 hours wasted trying to install it good!

Long story short....I tried to install it, but my system froze when the program was about half installed. So I uninstalled that and rebooted. Well...now it wouldn't accept my serial and after 2 hours talking to customer support and about 20 different "solutions"...it still didn't want to install. So I have abandoned the Roxio Suite and in doing so have found an much better application. It's a stand alone video editor called Power Director 6. I am still in the "honeymoon phase" with it, but so far I am impressed....hey, it installed the first time!

In a recent post Gerry talked about how Facebook has taken a real nose dive by allowing all these 3rd party applications. Man...I could not agree more! I love the networking part of Facebook...in fact I have reconnected with and become friends with several people because of it, but I can't stand all the stupid requests from these Apps. It has turned me against Facebook so much that I hardly login anymore.

My Most Despised Facebook Requests:

1. "BLANK" want to add you to their Top Friends List
2. A Werewolf has bitten you
3. A Vampire Has bitten you
4. A Zombie has bitten you
   
5. And the dumbest of them all...."You have a Virtual Cocktail waiting"...Gee thanks here's a virtual $100 which is almost as useful!
   

750 meter swim, 33 km bike, 7 km run...INCREDIBLE!

I competed in my first triathlon last Sunday and I have been trying to find the words to describe it ever since. I wrote a few drafts to post here, but they just didn't do justice to how it made me feel....I am telling you, it was incredible! My friends and family keep asking me what it felt like and that was the only word that came close to describing how it felt. I just kept saying, "...it was incredible!", while sporting this big shit eating grin. It's crazy....the race was 3 days ago and I still haven't stopped smiling! This story is what it was like and I hope it gives you some idea of how much it meant to me.

Saturday morning I woke and my first thought was "...tomorrow is the day!" and I instantly felt excited and a bit nervous ...."But nervous was good", I told myself and with that I was out of bed. Tanyia was a bit more reluctant to get up, but before long she joined the kids and I downstairs as we went about our morning routines. My morning was spent assembling my gear and checking lists, packing the car and tuning my bike.

By eleven almost everything was done. The one exception was body hair removal. I am a fairly hairy guy and was looking forward to seeing what I looked like "behind the curtain of hair". I had done my homework on what method would be best and was surprised that depilatory cream (Neat) was best suited for me. It removes all the hair, but does not grow back coarser and you avoid the ingrown hairs and razor bumps that come with shaving. Cool...what could be easier? I had Tanyia do my back first. I don't have much back hair, but I figured it was a good place to start. The instructions said not to leave the cream on for more then 6 minutes and worried it would burn me, I showered it off just past the six minute mark.....PRESTO no back hair! Awesome! I then did my legs, arms and chest. My chest was easy, but my legs and arms had to be done twice and although it was easy, I had now been at this for about 40 minutes! This was crazy! I have new found appreciation for the time it takes for women to get ready to go out. If I was a women my legs would be so hairy that when I wore nylons they would be so puffed out it would look like I was wearing snow pants! All said it took me about 90 minutes to shave, cut my own hair and remove my body hair. I was pleased with the look and feel. In fact I really like how my legs looked/felt. I know that sounds gay, but they felt soft and it was quite a change from my normally hair covered gams.

My in-laws who have been visiting us from Nova Scotia agreed to watch our kids overnight, so Tanyia and I could have the weekend away together. By two we were on our way north. I was so excited to have an evening alone with Tanyia that we hardly discussed the race on the way up. Instead we just talked, sang to the radio...both of us taking full advantage of the chance to act like kids, instead of a parents of 3.

We arrived at the hotel in Orillia late afternoon. I was looking forward to spending some time with her, but also wanted to drive the bike course in the car, so I could visualize it the next morning.

It didn't take long for us to get set-up in the hotel and I snapped a few pics of us goofing around. I was going to leave my bike in the car, but a friend who did this tri last year warned me about doing so. I guess last year 20 or so people woke to find their cars had been broken into and their bikes were gone! After training for 5 months I was leaving nothing to chance.

We went out for dinner to very elegant Italian restaurant. I wasn't drinking, so Tanyia was "drinking for two". Tanyia is a funny girl at the best of times, but after even just one drink she's even funnier. We took our time and enjoyed our meal almost as much as the many laughs we shared...being married to your best friend has so many advantages! We then left to drive the bike course. A now very sober Tanyia drove, while I rode shotgun and shouted where to turn. The course is 33 km total, with 6 in town and 27 on paved country roads. As we made our way out of town and were looking for the first of 4 country roads Tanyia was convinced that I had missed the road, but I insisted that we had not. After another few minutes of driving I saw the road and announced it to Tanyia. She quickly made the right hand turn and then had these motivational words for me on the eve of my first triathlon "...this is really far Jim and we're not even a third of the way yet!". I had to laugh and even before I did she realized what she had said. Only she could get away with saying that! We continued to drive the course and it was far hillier then I had been told.

As we made our way back to the start it was getting dark and the arrows they painted on the road to show the way were getting hard to see, but before long we were back at the transition point. We took a walk around the transition area (where I would return after each stage to change gear) and walked over to the finish gate. I thought about walking through it, but went around instead and when she noticed, Tanyia smiled and said " superstisous much?". Maybe I was, but I also wanted the first time I came through the finish gate to be the real finish. We spent a few more minutes down at the beach and struggled to find the buoys that marked the swim course. When we finally did they looked far...really far and I was instantly nervous. It was getting dark, so we went back to the hotel after I laid out my gear we went to bed.

BEEP BEEP BEEP...The alarm clock went off at five and after showering I had my pre race meal of Vector cereal and protein powder. I was feeling good...no back pain or discomfort of any kind! While getting dressed I realized something I had overlooked while packing...shoes! I had worn dress shoes to the hotel and although I had my running shoes with me, they had to left in the transition area, so I had no other shoes to wear. So I got dressed in my tri shorts, warm up clothes and leather dress shoes....classy touch! It looked really goofy actually, but it didn't bother me much....I had bigger things on my mind.

By 6:15 we were at the transition point and people were already starting to arrive. After unloading my gear, we made our way into the gated transition area. A large sign hung above the entrance "ATHLETES ONLY BEYOND THIS POINT...YES THIS MEANS YOU!" It took some coaxing for Tanyia to defy the sign, but she reluctantly did and we weaved our way through the many bike racks that filled the area. The racks are each designated by age group and I was quick to find what I thought was my 35-39 rack. Before I had a chance to even put my bag down Tanyia says "...unless you invented a time machine overnight, you're in the wrong rack". She was right, I was in the 20-25 year old rack and we both laughed as I moved my stuff to the correct one.

I made quick work of racking my bike and laying out all my gear in the order I will need it. In triathlons there are many things that can get you disqualified. Most are major infractions like drafting or abuse of officials, but some are minor and those were the ones I was most worried about. The two I was most focused on were making sure I had my helmet strap done up BEFORE I remove my bike from the rack and having to be on/off you bike at the "Mount line". A screw up on either would flush 6 months of work down the drain! With that in mind, I set my bike gear out so that I would be forced to put my helmet before I do anything else.
With all my gear, gels and sport drinks laid out we went about the process of signing in, receiving my race bib, being marked (age on calf and number on bicep), getting my chip ( Velcro leg strap worn to calculate time on each leg) and get my swim cap. (Neon green....for my group). The process was seamless and we were done in about 10 minutes.

The MC came on and announced the time...it was 7:15. Cool we had some free time, so Tanyia and I went down to the beach to see the water course. The small markers we had seen the night before had been replaced with large (8 ft high) orange markers and it made me feel better to know I wouldn’t have to struggle to see where I was going. It still looked far though and I was starting to feel very nervous. I continued to think positively and stood on the sand, holding hands with Tanyia. It meant so much that she was there with me.

The next 40 minutes passed by in a heartbeat as the crowd continued to grow and grow. I had given my dress shoes and warm-up gear to Tanyia and she gave me a kiss before leaving to find a spot on the pier. I was alone and my internal voice began to speak to me...calming my nerves and keeping my thoughts of "...you can't do this" at bay. I put my swim cap on and secured my goggles...I was ready! My training was over and it was time to prove to myself that all the work was worth it!

I was in the 3 rd waive of swimmers and I was glad I had a chance to see how it worked. Each age group starts together and the first waive are elites and then every 3 minutes another waive would be started. At 8:06 the announcer yelled “...ten seconds third waive". I took a deep, anxiety filled breath and waited. The horn went off and I ran into the water, bumping and smashing into people as I did. I dove and started to swim. I made an effort to slow my pace, as the last thing I wanted to do was to go out to fast and be gassed half way. "Pace yourself...this is a marathon, not a sprint" I said to myself. I was punched and kicked more times then I can remember. One of the harder punches to my face was delivered by my training partner Joe....thanks buddy! The water was calm and I picked up my pace. I was past the farthest marker in what I figured was decent time and now made my way back to the beach. I didn't feel the slightest bit of fatigue and cranked up my pace even more. My confidence was soaring, "you can do this" I yelled in my head and pressed on. I passed 10 or more people when my hand smashed into a rock...what the hell? It was the shallow and I stood up in shock that the swim was over and ran through the gate and into the transition. As I did, I heard someone yell "...the hard part's over hun...go...go!" I looked back and it was Tanyia, just gleaming with excitement! I felt so PUMPED!

I quickly found my gear and threw my shirt on, but it rolled up on my wet back, so I had to take it off and try again. Damn, it rolled again! I would have to do it 4 times before it would go on right and it cost me serious time. I then clipped on my helmet, threw the gels in my pocket, put on my cycling shoes and grabbing my bike I ran for the bike exit. The sound of my cleats striking the pavement sounded like tap shoes as I ran to the bike mount line. Once just over the line, I threw my foot on the peg and while still rolling mounted the bike and clipped in. I took a look back and watched most people coming to a complete stop and mounting awkwardly. All the practice had paid off! The first 3 km are in town and uphill. I felt tentative and 3 guys passed me as a result. As I watched a fourth person pass me, I made a decision to screw caution and just go all out. If I could make it through the swim, I could do anything and I said aloud "...no one will pass me again" and nobody did. For the rest of the bike, it was me doing the passing. In the first 25 km I passed 58 people, among them were the 4 that had passed me! But it was the last 8 km that I am most proud of. While others were slowing, my pace increased to 37 km/hr. I sped by another 28 bikes on my way back to the transition and felt incredible! I jumped of my bike before the dismount line and sprinted to the transition. I saw Tanyia again and felt a surge of exhilaration!

Tanyia shot all the video and as you can tell from the out of focus video...she is "electronicly chalanged".

This transition went much smoother. I traded my bike shoes for runners, took a get in and was off. As I entered the 7 km run course I started to smile as I spotted Tanyia again, only this time she was crying. I had told her that if I came out for the run with a smile on my face it meant I was doing better then expected and she knew it at a glance.

Head down, I pushed to a 4:30 km pace and pressed forward "...almost there" I thought. The course was hilly, but it made little difference to me. My performance on the bike had cut a good chunk of time off, although I didn't know it...I just felt it and that added confidence went straight to my feet.
Funny things happen while running races. One of those things is when people who don't know each other, find someone who has a similar pace and without saying a word you form a bond as you run together...pushing each other to go harder then you could on your own. At the 2 km marker I had found that in a 41 year old, man and it was a perfect partnership. Whenever I would slow my pace, I would know instantly as he pulled ahead and corrected before I lost time. I could see that he was doing the same thing and so, we raced against, but with each other.

At the 3 km mark I voice came from behind us "....out of the way old dudes!". I looked down at the calf of the person passing us and wasn't surprised to see his age was "17".

The rest of the course was great I continued to run with my new "buddy" and by the 4 km marker we were running a 4:00 km pace....smoke'n fast! I felt strong and despite the ache in my legs, had lots of wind left. I felt untouchable!

As we approached the 5 km marker we saw our 17 year old friend. He was walking, bent over and was out of gas. Looked good on him! As we passed my 41 year old friend yelled "...that's right keep walking punk!". I laughed and for the first time he looked my way and smiled. I smiled back and then regained focus; this was coming to an end fast...."just 1.5 km or 6 minutes more" I thought.

With about 3/4 km remaining my partner said "Are you going to sprint?". I replied "Yeah, you?". 'No" he replied. I gave him the guy nod that says more then words ever could and he returned it and I was off.

With only half a km left I went into an all out sprint. I wanted to finish strong and pass as many people as I could. There were 6 runners within my range. I poured it on and could feel the blood pounding in my legs as they screamed for rest, but they could rest later. I passed 2 more.....only 200 meters to go and I pushed it harder then ever before. I blew past 3 more and with only 50 meters to go I passed one more. Now within 10 meters of the finish gate I was overcome with emotion...." I've done it!!! I've done it!!". 5 .....4......3....2......1 DONE!!!

I ran through the gate and touched it as I passed through. Tanyia ran to hug me and I was overcome with an avalanche of emotion. I started to cry hugged her while she said over and over "You did it Jim....You did it!"

We stood there holding each other, completely caught up in the moment for over a minute. Everything around me seemed in slow motion, as people removed my ankle chip and pressed bottles of water into my hands. It was the most spiritual moment of my life. I can't possibly describe how it felt, except to say it was the most pure, honest moment I have ever experienced and it was simply incredible.

My final time:

SWIM 16:44
BIKE 1:04:34
RUN 33:29

Transition #1 4:36 Yuck!
Transition #2 3:13

TOTAL TIME 2:02:33

My goal was to complete it in 2:00 - 2:15 and would have been ecstatic if I could have broken 2 hours. I am very pleased and I am already planning to do better next time.


Things to Change:

• Bring Sandals- Dress shoes are no good in the sand


• Quicker transition- should be no more then 1:30


• Get a wetsuit- would shave off over 3 minutes


• Have Triathlon Water bottle - straw is in you mouth no grabbing


• Upgrade Bike- I know I can do it in under 53 minutes

Plan for next Season:

• First Olympic Distance Triathlon (1.5 km swim, 40 km bike, 10 km run)
  

• 2 (or more) Sprint Distance Tri's

Thank you to everyone the supported me and thanks as always for reading!