The last 3 weeks weren’t exactly ideal prep for my race this weekend, but it wasn’t the worst either.  I was without my bike for 2 weeks as it underwent extensive repairs, but no bike meant I was able to focus on my running, which really needed the extra attention.

By the numbers:

  • 39.15 hours of total training
  • 13.05 hours of training a week (focusing on the run limited my total hours)
  • 0 days with no training
  • May 2 was my shortest day, 1:12 of swimming
  • Time spent swimming – 11:57:00
  • Percentage of training time swimming – 30.5%
  • Distance swam – 35,850m
  • Days I swam – 16 of 21
  • Time spent cycling – 10:00:00
  • Percentage of training time cycling – 25.5%
  • FTP Improvement – 0 (I’m glad that I seem to have been able to hold onto my FTP after about 3 weeks off the bike)
  • Cycling TSS – 572.1
  • Time spent running – 17:11:59
  • Percentage of training time running – 43.9%
  • Distance run – 229k
  • Longest run – 29.1k
  • Highest weekly milage – 116k (18k was the lowest, last week when I got my bike back)
  • Time spent doing other exercise – 00:00

What I did well:

  1. Focused on running.  I was in desperate need of some solid running.  In the two weeks I was without my bike I ran 225k.  I got in some quality work, but I didn’t bury myself and risk injury.  The weather in Toronto is improving and I really enjoyed running.
  2. Consistent in the pool.  Work has been really busy the last couple weeks, but I’ve been able to consistently get into the pool.  I had a video swim analysis done, which has given me an idea of what I need to work on (HERE is the video, if there’s any experienced swimmers out there, I’m open to feedback).  My stroke doesn’t look anything like I expected.  Some parts better than I thought, some parts worse.  But now I know what I need to work on.

What didn’t go so well:

My bike!  The short story goes: my bike required an amputated left shifter and front derailleur, a transplanted crank, and some carbon patchwork, but she is once again ready to roll.

The much longer story: I really should have gotten my bike fixed up over the winter, but I kept putting it off until a few weeks ago.  Sure enough it came back to bite me.  I had a full overhaul done on my bike.  My bike is around 9 years-old, and in the 4 year’s I’ve had her I’ve never had a full overhaul done.  Well, she really needed some work.  I knew carbon behind my crank was chipped (I noticed it the day before IM Canada), but I hadn’t given it too much thought.  Sid, the bike mechanic from Velofix, working on my bike told me I might want to get it looked at.  So I took my frame to a carbon guy in the city.  He was able to patch it up, no problem, but that was about a week.  Sid also mentioned to me that my chainring was past worn.  I have an older Ultegra crank, and it uses a proprietary ring that I couldn’t find.  Luckily, Lisa still had her old crank which would fit my bike.  Problem solved!  But it wasn’t.  As I mentioned, my frame is ageing.  When the front derailleur cable was pulled out to put a new one in the tube inside my frame collapsed, so a derailleur cable couldn’t be run anymore.  This means I don’t have a front derailleur.  Fortunately 1x front chainrings have begun to gain popularity in the past year in road biking, and I was able to get a front chainring that is meant to be ridden as the only chainring up front.  I used to have 50/34.  After looking at gearing charts I settled on a 46t front ring.  Triple T is going to be a hilly course.  I’m hoping 46t is enough to get up the hills and not too little on the downhills.  So this is all to day the last few weeks have been a little frantic to ensure I’d have a bike that I can use.  We’ll see how she performs, but I could be in the market for a new steed in the off season.

The damaged spot behind my BB that was repaired

The damaged spot behind my BB that was repaired

My cockpit after the front derailleur shifter was 'amputated'

My cockpit after the front derailleur shifter was ‘amputated’

Amputated front derailleur, transplanted crank, and new 1x chainring

Amputated front derailleur, transplanted crank, and new 1x chainring

Plan for American Triple T

  • Triple T is 4 races in 3 days.  Friday is a Super Sprint (250m swim, 6k bike, 1mi run).  Saturday morning is an Olympic (1500m swim, 39k bike, 10.6k run).  Saturday afternoon is like an Olympic (40k bike, 1500m swim, 10.6k run).  Sunday is a Half Iron (1900m swim, 90k bike, 21.1k run).
  • My plan for the swim is to swim all of them pretty hard.  I don’t usually find my swim fatigue carries over too much.  I do think it’ll be interesting to get into a wetsuit in a hurry on Saturday afternoon after the bike.
  • My plan for the bike is to pace it as though each event is one distance longer (do Oly at half pace).  So for the super sprint I’ll look at capping my power at 350W.  For the Olympics I’ll look at 280W.  And for the Half I’ll shoot for 250-260W.  I’m not sure how my narrow range of gears will impact this plan.  The course is hilly (similar profile to Muskoka) so I may need to push more power to get up some hills, and I may spin out a lot on the downs.
  • My plan for the run is similar to the run, pace it as though each event is one distance longer.  For the Super Sprint it’s only a mile so I wont bury myself, but that will just be a hard run.  For the Oly’s I’ll be looking at about 4:00/km pace, and for the Half about 4:20/km pace.  We’ll get very familiar with the route on the run because both Olympic run courses are the same, and then it’s two laps for the half.  The run is on a trail.  Depending on just how groomed the trail is can have a major impact on my times.  I’m very much a road runner, and have struggled to hold my pace when a run really gets off road.
  • These plans are all fine and dandy, until it’s time to race.  I really don’t know how my body will hold up.  I’m not sure how the second Olympic race in a day will feel, nor how a Half the next day will impact me.  Getting nutrition and recovery between the races will be really important.  I’ll be looking at about 5 hours between my two Olympic races.  I need to get in some food quickly after the first race, and try to rest up, while not getting too tight.  I’m sure this plan will have to get adjusted as the weekend progresses, but that’s part of the fun in this type of race.

Other Notes

  • I realized at the end of the last training block that I felt like I had began to develop a dependance on Jujubes, and other fuel I use on all my trainer rides.  After not riding for 2 weeks I made a conscious effort to significantly cut down what I was consuming on the bike by about 50%.  I survived and held some good power, so this is something I will continue to experiment with.
  • I ran from my condo downtown to my parents house in Scarborough.  The whole journey was 28.1k.  It was fun to run to a destination.  I was only there long enough to have breakfast, and then I was off to golf 36 holes (I ran there to get my clubs, and FYI I was happy shooting a 204 for those 36, my first time holding a gold club in ages)
  • I ran 13 times in the 15 days without my bike.
  • I recently purchased swim fins to try to learn to kick properly.


I recently got a GoPro, so I’m hoping to get some footage of the race, as well as hear how Alex, Jayson, Lisa, and myself are coping throughout the weekend.