Training leading up to Rev3 Quassy

Feels like it’s been forever since my last race and im going crazy to get that feeling again of being at a starting line. That huge charge of adrenaline, knowing that I put all the hard work in to make it to that point. Only a handful of days and I be in that zone lining up for the Rev3 Half Tri on June 5.

Since the Long Duathlon in Cumberland, Ontario on May 10 training has been going very well. I am very please with my performance and results during the last 3 weeks. Mileage has been ramping up and so has the intensity. With the horrible weather that we have been getting I have been doing a lot of training on my new CycleOps Powerbeam Pro and I absolutely love it. I was previously training with the Tacx VR machine but just found it to be too much of a hassle with the computer and all the wires. I really enjoy training with a trainer for the bike as there are no stop signs, red lights or crazy drivers trying to push you off the side of the road, and it never rains in my garage! My swim volume has remained the same but the intensity and pace have been improving. I swim 3 times a week at the Aylmer pool and try to make it to the Ottawa Triathlon Club swims when I can. My running has also been going very well and noticing some good gains in terms of running off the bike. Usually Saturdays are my hard brick days. Just this past Saturday my workout was 40min warmup on the bike followed by 3 x 30min at race pace with 5min break between and then straight to a run. The run started with a 1k warmup followed by 5k @ 3:53 pace, 5k easy, 2k @ 3:53 and 2k easy. Once I completed that session I knew that I was/am ready for Quassy. Coach P is really doing a great job at getting me ready for this one, like he always dose!

Two weeks I received my first shipment of BASE Amino and no joke, I can already feel the difference in terms of recovery and being able to keep the intensity up. I used BASE 2 seasons ago and don’t know why I stopped. This stuff really works and could help you to. I was also pretty sad to find out that it’s pretty much impossible to find Clif Shot Gels Mocha flavour anywhere around here, so I decided to switch to GU Roctane and am I happy I did. Great taste and works like magic, especially the 2x caffeine!

These last couple weeks are part of my taper period and using it as a good recovery so that I a feeling fully charged to smash out a solid race. This weekend will be my final tests to see where I am at and after that everything will be scaling back.

My Dad and I will be driving to Connecticut on the Friday morning and hopefully getting there in time for the practice swim at 2pm. I really need that considering the last open water swim I had was last year. There will also be a practice swim on Saturday.

For more information on the Rev3 triathlon Race here is the link.

Also if you would like to get some info on BASE nutrition products here you go!

Will be posting the day before the race!

Cheers

Lou

Giving thanks where it belongs

I’ve wanted to write this piece for a long time now simply because I would not be able to do any of what I do without my support crew. Talking about all of the people who support me and are there for me to help me do what I love doing. I am so thankful to have such a supportive group.

My parents and Stephanie are my biggest fans and supporters of my career and are always there to cheer me on at races. Stephanie not always, if she decided to go out with her friends the night before, but is there most of the time! She was nice enough to let me leave for a long training camp in Tucson this past winter. As for my parents I cannot say enough about them. They do absolutely everything possible to help me out with my training. My dad, now the official greens keeper of my house, always takes care of everything in order to provide me with the time and opportunity to train and recover. He is also my #1 training partner. Most of the time when i go out for a run he is always there beside me on his big green mountain bike. During the long runs he would just bike beside me and offer support when needed. He drops whatever he is doing to come and help me out when i need it. The guy is seriously the best Dad in the world and I owe a lot to him. They are the core of my group.

Coach Phil Bertrand is also a huge support for me. This coach is amazing! Phil has brought my performance to a new level. We have been working together Since October and everything is working out great. Since following his guidance I have ran a 2:54 marathon and got a PB for the Half. I also secured my first win of the year by following his detailed schedules that he provides me on a weekly basis. Every time I have a question he is always quick on the Blackberry. Constant communication between us is essential considering he lives in Rigaud. Thanks for everything Coach!

Mike Bennett and Ducan Beard are awesome!!! The fab team at Euro-Sports. Without Mike’s support, I definitely would not be able to race and train with the equipment that I have. He is by far the best store owner that I have ever met as he will always go out of his way to make sure things are good. Duncan, then main tech dude is the one who I can count on when my bikes need some care. Always making sure that my bikes are in top condition, he never refuses to help me out. Cant thank these guys enough. Very happy to be racing for the Euro-Sports Triathlon Team.

This year I am lucky enough to be joining the BASE nutrition ambassador team. I have used BASE in the past and very please to be able to add it in to my racing season again this year. A company that is devoted to its Athletes is exactly what I like. Thanks BASE for taking me on!

And thanks to everyone who is there to provide me with support. I am very greatful for all the comments that are received.

Have a good one!

Lou

Weeks leading up to Race day and Results of Cumberland Long DU

Training has been going very well since I raced in Montreal in the Half Marathon. The weather has been getting a little better, which has helped me with my riding. Coach Phil and I have been working hard on the shorter distance runs and really trying to increase my threshold. The race that we are training for is the Cumberland Long Duathlon which is 5k run, 40k bike followed by another 5k run. As you can see running a couple fast 5ks was essential. My bike has never felt so strong in my racing career. Coach is really pushing me with the workouts and increasing my tolerance for pushing high watts and sustaining it. The last 2-3 weeks have been geared towards shorter distance training but at very high intensity. This proved to be the key for the race. Something that I am starting to realize is to stay as consistent as possible with the training. When its time to go easy, GO EASY, and when its time to go hard, GO HARD!!! Also the days where im feeling good and feel like going for a short run, not to go unless its on the schedule. Always had a hard time with that!

Race day and results

The day was now for the Cumberland Long Duathlon. In the past this race always had the faster athletes showing up from both Triathlon and Duathlons. Its the first race of the season and everyone wants to show off what they have been working towards. The course is a good one but can be very windy at times and the climbs sure can smash your legs before you know it. The run is pretty much flat only for a few exceptions and the turn-around point.

My strategy for the first run was to stick to the same pacing that we have been training for and to not worry about the other guys who pushed it and seemed to get a lead. I know where my strengths were and when i would use them to push the pace. After the first run I was 4th heading onto the bike course. By that time the winds were picking up, good thing. Right from the start of the bike leg I started pushing the pace as hard as possible for the first 5k. After about 3k I had passed the one who was in 3rd and started created a good gap on him. At the half way point of lap 2 of 4, I passed the guys who were in 2nd and 1st, who were working together (non-drafting event). Doing that pass gave me an extra push and from there kept the pace and create a gap from them. At the end of the 4 laps i had created a lead of 2min30secs on second place. Head into T2 get the kicks on and from there only concentrated on my leg turnover and controlled my breathing. Got in the zone and had a great pace going. At the turn-around point I spotted 2nd place not that far behind. From then dug a little deeper and found the gear i needed to hold off the surge and grab my first win of the year. Race went to plan and wouldn't have changed a thing. I utilized my strengths to grab the win. As soon as i was back home the Recovery Pumps were on the legs to help with the recovery. Feeling great this morning and heading out for an easy run! Seriously one of the best tools i have ever used.

This race was also very important to me simply because I wanted to know that taking the chance to head off to Tucson was beneficial for my career. It showed that it was and i know without a doubt that I will be there next year!

Next race is Rev3 Quassy on June 5. Now its time to really work hard on the swimming and continue with the progress on the bike and run.

Lou

Montreal Half Marathon 2011

Coming from doing all my training in sunny Tucson to rainy Ottawa was a huge shock!! The weekend following my return I had the Montreal Half-Marathon which is the National Championship. The last couple of weeks in Tucson were more geared towards training for that event putting the emphasis on running. Results were great and I was feeling great for the race the week before. At my return I was great with a pretty crappy week where I had to do my final runs mostly in the rain, but it actually prepared me more! Saying that because the day of the race the conditions were miserable! Cold, rainy and crazy windy! Wind gusts up to 50km/h! I was doing all of my training to finish with a time of 1:18:30 but ended up with a time of 1:20:15 when crossing the finish line in Montreal. Sure I could be upset, but considering I cant control external factors I was pretty pleased with my performance. Finished 44^th overall out of 2150 runners. Now that I got my half marathon out of the way, full focus is on multisport training!

Tucson Training Camp 2011

Well about about 6 months prior to my departure for Tucson I made the decision that to become an elite athlete I had to live and train like one. Setting aside all of the distractions and only concentration on training to better myself. So from this I made the decision to book a month and a half training camp in Tucson, Arizona. Really had no idea where to go, but from reading all of the magazines it was pretty clear that Tucson was the place of choice for PRO triathletes. From there I started my search to figure out when I would stay. I was lucky enough to stumble upon one of the most wonderful person I have ever met in my life. Her name is Alicia and she rents a room in her house to those who travel to Tucson. Honestly the trip would have been as good as it was without her hospitality and generosity. I cant even imagine what it would have been like without her, for that I am soo thankful and owe her big-time!

The six months prior to my departure went by pretty quick as I was still in racing season and also training for my first marathon. I have always competed in Duathlons, but this summer will be switching over to Tri’s. Working on the swim J The marathon I was training for was the Disney Marathon and was held on January 9, 2011. My dad and I made a vacation out of it and also ran the 5k together on the Friday before the race. Good times! The Marathon went to plan, even though it was my first one, I didn’t really know what to expect. Ended up with a time of 2:54:06. A couple weeks back at work then I was on a pl

ane heading for Tucson. Was difficult leaving my girlfriend, family and friends but I knew this was something that I needed to provide to myself.

And so the training began as soon as I set foot on the desert floor!! Swim, bike, run was all I had on my mind, oh and also food!! Love eating! The first week was used to get back into the groove of things of training outdoors, but the mileage was already high considering that I never really had a break. Everything was at my disposal, amazing places to cycle and run. A public pool was also very close by where I had my lane every time I would go. The second week I attended the Cliff English Miles Madness camp which was great. The two main coaches were Cliff and Paul Cross. Both of them were awesome and provided some great tips and help. We were lucky enough to have Bobby McGee grace us with his presence for him to provide running tips and mental talks. He spotted something in my running mechanics that I have fixed and has helped me in a huge way since. Kiss your right heel he said! Thanks Bobby!

From the third week to the day I left it was intense training. Rides to Madera Canyon, Colossal Caves, McCain Loop, Gates Pass and of course Mt-Lemmon where they had amazing cookies the size of my head waiting at the top at the Cookie Cabin!!

Runs along the Phoneline Trail and Cactus Forest, along with speed sessions at Reid Park were key to improving my running. Swimming at an outdoor pool was something I wasn’t used to but it was great cause I got rid of my farmers tan!! Tucson was truly awesome especially when you get to meet a bunch of pro’s and ride up Lemmon with Linsey Corbin and Matt Lieto! My training would also not have been as successful without the amazing schedule that my Coach, Philippe Bertrand, put together for me.

The trip went by very quick which was a bummer but was absolutely worth it. I know that this will be a yearly thing to prep for the season, and also to get away from work!! Really want to thank my girlfriend and family for being so supportive of this trip and cant thank them enough. Again a huge thanks to Alicia for being the best host ever and to Coach Phil for really pushing me and getting me to a new level.

Cheers

Lou