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Sunday, December 30, 2012

DAY - 14 END OF TRG CAMP

So I woke up to the sunshine also known as Stella, and we played for hours before my morning Stake Ski adventure.  So for those who didn't know, it was pretty cold outside.  The Weather Network says -15 but also in small characters -25 with the wind chilled which truly makes a world of deference.  That being said, I ware everything I own and I was ok.  So my friend Patricia Careau (owner of LEAP High Performance) and I got in the truck and drove to Jubilee Lodge where we started our day trg on ski, for the first time this year for me and first time in few years for her.  We both looked great wearing lots of clothes and trying hard not to look stupid, lol.  We encountered few peoples, the first one we saw didn't even ware gloves believe it or not.  We also quickly met a couple who the boyfriend decided that his gf need to start skiing for her very first time on a day at -25.  I truly which she enjoyed her day because its really hard to pass over that 20km/h wind that suck the warmth out of you and your eyelash which sticks together every time you blink.

TODAY'S TRAINING:
1030-1130 Skate Ski on base.

1200-1300 Core workout.

TRAINING CAMP COMPLETED...


Cross-Country Ski to improve you performance as an Endurance Athlete.  As a teenager alot of triathlon usto ski as a cross training activity to improve or maintain the hard word on the bike and run they have done in the warm season.  Personally money was the issue as the sport is not always the cheapest and also because I was training full time as part of a high performance swim team and also full time in a triathlon club.  Therefore I started doing x-country ski later in my life.  And now I can say without the shadow of a dougt, that it help, and it does more then I use to think.  Skate ski help you to find and maintain a balance as you almost never move on 2 legs, making you shift you balance from one side to another constantly.  You use the main muscle that you use in running and cycling and even more.  When you start you will think that you have found some muscle never used before.  It also work very hard on your cardio while doing completely different things that your doing daily.  Finally the scenery is always great.

If your not convinced go read this article and maybe it will captivate you interest.  Click here for the article.


TOMORROW (DAY OFF)
NYE 2013 spending the evening and mid night count down at:
Special NYE event with a DJ and nice food.







Saturday, December 29, 2012

DAY - 13 THE LIGHT AT THE END OF THE TUNNEL

Only one more day to go, only one workout, Skate Ski trg, which is a very fun way to terminate this training camp.

0700-0900 Very demanding Spin trg working on mid range climb work.

1400-1500 11k Run which turnout to be very frustrating as there is at least one inch of snow everywhere so there is no way to pick up the pace without slipping everywhere.

1500-1600 Core workout.


TO ALL CYCLIST THAT SUPPORT PARAMEDICS, POLICEMAN, FIREFIGHTER AND SOLDIERS PLEASE READ THIS.



On June 21st, 2013, SERVICESALUTE TO SOLDIERS is organizing a two days bike ride starting on the first day in CFB Trenton to Renfrew and on the second day in Renfrew to CFB Petawawa and back to Renfrew.

This fundraiser is to help the Wounded Warriors Canada Foundation, if you are interested you can send me a quick message or even better go directly online and register by clicking here.


TOMORROW
Finally for the very last day of this trg camp I am going for a skate ski trg.

Friday, December 28, 2012

DAY 12 - THE SUN AFTER THE STORM

Early morning at LEAP for the second last spin workout of the year.

0530-0630 Spin
                  Long hill endurance trg

0800-1000 Swim Recovery

Cancelled the run as I felt pretty cold and tired after spending many hours outside cleaning the driveway and prep Stella's Ice rink.


Question asked today while swimming was about "Total Immersion Swimming":  For those of you who arent completely aware of the term TI Swimming, it is a method of swimming which makes you move through water more efficiently using less energy and focusing on balance and streamlining in the water.  So basically, it is a method that focus on less drag, hydrodynamic streamline swimming.  There is a video about TI Swimming:

video


My opinion on TI Swimming, it is a great technique, but possibly hard to learn on your own.  You can always try, but there are some crucial elements to take in consideration and must be mastered prior to spend time modifying your technique.  You must work on rotation of the shoulder, you must have an efficient kick, enhance core strength and increase shoulder flexibility.

Some technique focus:
- Release your head's weight into the water to have perfect alignement;
-Focus more on using your hand to lengthen your bodyline, less on pushing the water back
-Relax your legs until the kick blends easily with your stroke;
-Swim more quietly - minimize waves and splash;
-Strokes Count;
-Imagine your hands to be like anchors, instean od paddles,  Dont push water, but rather pull yourself along on each stroke.


In my experience, TI Swimming is a good method to finish the swim portion without killing yourself in the mean time, but you probably wont come out of the water first unless you control the technique at 100%.



TOMORROW
0700-0900 Spin at LEAP
1200-1300 Core workout
1600-1700 11k Run

Thursday, December 27, 2012

DAY 11 - SNOW STORM #2

Wake up to a nice storm, not a problem, got a truck to drive me around.  3 days to go on high idle and counting down to NEW YEARS EVE at the Nordic Spa in Chelsea.

0800-0900 Starting the day with a great 3k swim at DDH working on end of swim portion.
              m-s 6x300 Build up by 100's to all-out
                                {1x swim 1:20/1:15/1:10
                                {1x pull/paddle 1:15/1:10/1:05

1200-1300 Yoga X (P90X)  Little note, every time I do this workout, I think I will be better, stronger in the posture, but yet every time I end up with shacking knees, soaked head to toe, slipping on the mattress from the sweat.  Oh Joy!  Love it and Hate it too.  Plus all the push ups, Tony Horton always say, "do it or not, your choice."  I always pick on doing them and every time I ask myself the same question, why to I do them, I can do a tonne of push-ups later, lets concentrate of Yoga right now, but yet I still can't stop myself from doing them.

1700-1800 Bricks at DDH
                   m-s 5x {4mins spin
                              {3lap run @ 48sec/lap



TOMORROW
Back to LEAP, so excited to go to a great place with great peoples
0530-0630 Spin at LEAP
0800-1000 Swim
1500-1600 11k Run

Wednesday, December 26, 2012

DAY 10 - BOXING DAY TRG

I dont mean running down the aisle in Z3.

I started with a indoor cycling workout, 1hr with short interval in Z3-Z4.  Immediately followed by a 10k run RESULTED BY ALCOHOL SWEATS!!



TOMORROW
2HRS SWIM
YOGA CLASS
BRICKS TRG @ DDH

Tuesday, December 25, 2012

DAY 9 - XMAS DAY

MERRY CHRISTMAS TO EVERYONE!

!!!!!!!!! GIFTSSSSSSSSSSSS !!!!!!!!!!

Good party, little sleep, and greatest morning of the year.

The morning started by a quiet 5k run with no one on the road.  Could have practically ran in the middle of the road.  I saw a kid so excited of a gift he received that he was running around the drive way screaming "YESS! YESS! YESSSSSSSSSSSS"  Made me smile for at least 3 out of 5 kilometers.

So my gift was a new piece of training equipment the TANITA BC-1000Plus, that's on top of the new Samsung Suffering Dungeon Room TV.


TOMORROW
Early Morning: Spin 1hr/Run 9k
Lunch: Yoga X (P90X)
Evening: Ab Ripper X (P90X)

Monday, December 24, 2012

DAY 8 XMAS PREP.

LAST MINUTE PREP FOR CHRISTMAS.  It truly is a workout of its own.  Cleaning, vacuuming  mopping everything in Z5c before the In-laws show up!!!

I LOVE XMAS, GREAT PEOPLE, GREAT DECORATION, GREAT FOOD AND LOTS OF GIFT GIVIN...  HAVE A VERY MERRY XMAS TO EVERYONE.




TODAY IS AN EASY RECOVERY WORKOUT

1HR INDOOR CYCLING WATCHING PARIS-ROUBAIX CYCLO-CROSS 2012.  Kept it in Z2.


TORROMOW
5k light run.

Sunday, December 23, 2012

DAY 7 THE DAY AFTER THE STORM

Back on schedule!

0800 reveille

1000-1200 Run 15.5k Tempo in 1h25m

1600-1700 Swim 3k Recovery
                m-s 20x100     {10x come in 1:20 on 1:45
                                      {10x come in 1:15 on 1:30

Who needs a brick to help with training!

1800-1915 Hot Yoga @ White Pine Yoga



Many person ask me what they can do to improve their swim portion and dryland exercises they should do if they dont have access to a pool during the holidays or on exercises, etc

THIS IS THE VIDEO I CONSIDER BEING THE BEST.
video

There are more check it out:

Saturday, December 22, 2012

DAY 6 POWER OUTAGE/SNOW STORM

Some may say I was lazy, some others may say that I took a break for the day, but in reality I beleive it was better to stay with my familly during a power outage that dropped our house to 12 degrees and make sure my daughter and wife were warm and confortable.

That being said I still cleared the driveway and did 1h15mins spin The Hunted from The Sufferfest video.



TOMORROW
1000-1200 15k run Half marathon tempo
1400-1500 Swim
1930-2100 Hot Yoga

Friday, December 21, 2012

DAY 5 - YA STILL ALIVE

Bad snow storm but still alive.

0600 Reveille
0700-0800 Spin fastfeet

1200-1300 Swim Recovery 2.1k

Run was cancelled due to the nice weather we just had, about 2 feet of it.






















TOMORROW
0600-0800 Sufferfest (cycling workout)
0900-1015 Hot Yoga @ White Pine Yoga
1600-1700 Swim @ DDH

Thursday, December 20, 2012

DAY 4 TRG CAMP - FEW HOURS B4 END OF THE WORLD

0500 Reveille
0615-0700 Swim 2.5k @DDH
                    w-u 400m choice
                    m-s 3x 400m  { 5:10 -> 1:18, 1:20, 1:20, 1:12
                                         { 4:58 -> 1:12, 1:18, 1:15, 1:12
                                         { 4:55 -> 1:10, 1:18, 1:15, 1:12
                    c-d 400m SKPS

1030-1100 Physio (shoulder work)

1130-1230 Bricks (spin/run) @DDH
                   w-u 20min (few spin ups, bring HR to Z4)
                   m-s 5x5min  {2min spin hard fastfeet Z4
                                      {1 lap run sprint
                                      { rest easy spin
                   c-d 15min 1/2 light job & 1/2 easy spin

1600-1730 Yoga X (P90X workout)














OF THE WORLD LOL 
'EVIL LAUGHTER' 

TOMORROW
0700-0800 Cycle on roller
0830-0930 Run 11k light not intensity
1200-1300 Swim 3.5k @ DDH
1315-1415 Core/Legs

To see the schedule click here!

Wednesday, December 19, 2012

DAY 3 PET TRG CAMP

So this morning I manage to sleep in ish!

0700 Reveille

0830-0930 Cycling on my roller watching Tour de France 2008 Stage 4 (Individual TT) and Stage 8 lil boring flat stage with almost nothing to see.

                   m-s 6x {2min High Cadence 110RPM & High Resistance
                              {5min Normal Cadence 90RPM & Low Resistance & practicing roller tricks (left hand off/right hand off, no hands, standing climb)

1000-1045 9k Run (outside in the slush)
                  w-u 2k
                  m-s 10x {30sec @ 115% of race pace / 30sec easy}
                           8x {35sec @ 110% of race pace / 25sec easy}
                           6x {40sec @ 105% of race pace / 20sec easy}
                  c-d 2k

1200-1300 2,5k Swim Recovery from yesterday's TT
                   w-u 800m long loose (lost of drills)
                   m-s Activation 3x200 IM desc 1-3 to all out
                                          3x100 IM desc 1-3 to all out
                   c-d 800m SKPS by 200

1315-1415 Xtrg all core


TOMORROW
0615-0700 Swim
0900-1000 Yoga X
1330-1500 Bricks (bike/run) at DDH


Click here to see the schedule of my trg camp

Tuesday, December 18, 2012

DAY 2 TRG CAMP

Started the day with a 1500m swim Time Trial.  So after a quick warm-up, I started the test and the result is 19m59s13.  Check out the graph or view the detailed results here:





0500 Reveillee
0615-0700 Swim total 2.5k
0700-0800 Yoga at DDH w Jessica Merten (PSP Staff) great class BTW, thanks to Jess.

Couple hrs of rest

1330-1530 Bricks (Bike/run) at DDH
                  5mins w-u
                  20min spin/5lap run
                  16min spin/4lap run
                  12min spin/3lap run
                  8min spin/2lap run
                  4min spin/1lap run
                  5min c-d


TOMORROW
0700-0800 Roller (high cadence, surges work)
0800-0900 9k run (outside)

1200-1300 3k swim Recovery
1300-1400 xtrg (core/legs)



Monday, December 17, 2012

DAY 1 PETAWAWA TRG CAMP

0400 Reveille
0530-0630 Spin (variable interval repeat trg) topZ3 to midZ4











0645-0715 Run 5k tech (trying to survive the ice)
1200-1300 Swim 2.3k low intensity recovery (prep for 1500TT tomorrow)
1500-1600 Xtrg Core/back (Ab Ripper X)

1800-1900 Clinic w Melissa Bishop (Olympic Runner at London 2012)


TOMORROW
0615-0700 Swim 1500m time trial
0700-0800 Yoga
1300-1400 Bricks (loc TBC)

Sunday, December 16, 2012

D-1 TO TRG CAMP

DAY OFF WITH THE FAM


TOMORROW training camp start
0530-0730 Spin 1hr/Run 5k
1200-1300 Swim 3k
1500-1600 Core/stretching

Saturday, December 15, 2012

D-2 TO TRG CAMP

0530 Reveille

0700-0830 Spin class at LEAP
                   Team Time Trial Trg Profile


1230-1330 11.75k run (cadence work)
                  quick w-u
                  10x {1min 80spm
                         {1min 90spm
                         {1min 100spm
                  rest c-d


TOMORROW DAY OFF YEAH

Friday, December 14, 2012

D-3 TO TRAINING CAMP

In the prep to my self imposed training camp, this is the trg of the day.

0400 reveille

0530-0630 Spin class 1hr at LEAP
                   m-s 6x4mins top Z2 few mins rest btw

0630-0730 Crossfit WOD at LEAP

1200-1300 Swim practice 3k at DDH
                   w-u 400m
                   m-s 4x500 pull w paddle  Neg Splits at race pace    rest 2mins
                          6:32 / 6:30 / 6:27 / 6:28
                   c-d 600


TOMORROW'S WORKOUTS:

0700-0900 Spin Class 2hrs at LEAP

NOON 11k Run Tempo


Saturday, December 08, 2012

Lactic Threshold Test

Only one week away from my self impose training camp and to make sure to train at the right intensity, there is nothing better then a Lactic Threshold Test.  If anyone is interested, let me know, we can arrange it.  Our test is at LEAP High Performance, Monday 10 Dec 2012 at 1500.

3 mins build to the intensity to maintain for 20mins then the test starts.  Check it out.


Tuesday, December 04, 2012

Christmas Training Camp.

Local Christmas Training Camp - I am putting myself through a 2 weeks training camp in Petawawa/Pembroke Area during the holidays, if you are interested to come for a workout feel free to show up or don't  I will be happy to meet with you and share my experience with you.  That being said, some fees may apply such as pool entry, spin classes (when applicable) and Yoga classes.

- Those session are not coached -


For more info please click here: