Doug Gray's race report from the Snow Flake Series in Orillia

There is a great little running series in Orillia called the Snowflake Series. It's made up of 3 x 5k's and a New Year's Day 10k, from late November through early January.  http://velocitybicycle.com/merchant/1576/files/SF2010_11_1flyer.pdf  This is the 3rd year I've ran at least one of the races, last year I slipped on the ice and tore my calf (a danger of inter running). However this past Sunday I did the 2nd leg, a 5k. I left Barrie and there was a light snow falling, bit as I approached Orillia, the snow was coming down hard. I guess that's why it's called the Snowflake Series..lol  About 100 or so runners were there in age from young teenagers to an 80 year old! The race is timed, although there are no chips. As you cross the finish line they shout out your number and the time is recorded. The 2nd leg was about 100m shorter due to some construction at the start/finish line. It has a small town atmosphere, so if you are expecting all the bells and whistles, then this isn't for you. However, the price is right, $17 on race day, or $50 for all 4, so how can you go wrong? All the money goes to the local food bank.  It's a great way to keep up your motivation through the winter and have some fun.   The route had a lot of snow and ice, soif you are concerned about your time, wear traction on your shoes. :)  Hope to see you there!  Doug Gray

Snowflake Series News

On a snowy December 12th,  members of the Barrie Baydogs braved the storm and headed to Orillia to compete in the 2nd 5k run in the Orillia Snowflake Series.  Baydogs Jim Duffy and Wayne Hodge graciously volunteered at the event, while Doug Gray, Janet Duffy, Lloyd Smith, Kirsten Lowery and Joanne Merkley raced against a tough field in Orillia.  Congratulations to Joanne and Kirsten on their 3rd place finishes.  Joanne also placed 2nd in her age group on November 28th.  The next run in Orillia is a 10k on January 1st.  Hope to see all the Baydogs out in the New Year!

Kevin White

Congratulations Kevin for being the DoMore eMag Athlete of the Month for November!

Kevin White

Kevin White vs. the World

On Saturday November 13, 2010 one of our veteran long distance competitors, Kevin White, represented the Barrie TC Baydogs in the Foster Grant Ironman World Championships 70.3. After qualifying for Clearwater at Rohto Ironman 70.3 Hawaii, Kevin spent the summer training to accomplish one goal: go sub 5:00 against the best in the world.

Setting many personal bests at the Tuesday night Time Trials, pushing himself faster at Kevin O'Neill's speed work, Kevin wanted to finish his season strong. He also travelled to Michigan in August to compete in the Steelhead 70.3 to get himself physically ready to go faster than he has before.

On a 'clear' day in Clearwater, Kevin White set out to achieve a goal, and achieve he did. Kevin not only finished the World Championships, not only set a new Personal Best for a 70.3 course, but accomplished his goal of completing the course with a sub 5:00 time.

Rohto Ironman 70.3 Hawaii - 5:21:14 swim time 35:51 T1 3:28 bike time 2:46:11 T2 3:16 run time 1:52:30
Steelhead 70.3 - 5:09:52 swim time 33:51 T1 3:08 bike time 2:37:39 T2 2:11 run time 1:53:03

Foster Grant Ironman World Championships 70.3 - 4:58:53 swim time 38:58 T1 3:06 bike time 2:27:15 T2 2:13 run time 1:47:21

Well done Kevin! You raced so fast that you made the production of this blog post look slow!

2011 Memberships

PayPal and online registration has been temporarily shut down as the Executive works on 2011 fees, start/end schedule, and a solution to getting the signed waivers of registrants to O.A.T. in a quick and timely fashion. We are looking at running Barrie T.C. membership to follow O.A.T. membership (March 1 2011 to Feb 29, 2012) with our membership fees being dependant on any changes with O.A.T. (club fees will match last year's at $40 per athlete).

We are currently working on the proper way to register members, as O.A.T. does not have an online waiver form, and all forms need to be signed and sent in on paper. Existing members do not have to wait to get their new card; they can use their O.A.T. number from previous years to sign up for races while their registration is being processed. New members should contact O.A.T. for a temporary number to sign up for races while they wait for their membership card. The Executive is seeking ways that will allow members to receive their new membership cards as soon as possible, but registrants should realize that a lot of the delay in receiving their 2011 membership card exists because O.A.T. needs to process the thousands of registrants they get annually.

Joe Shows How "Less is More" Can Make You An IRONMAN!

Congratulations Joe on completing Ironman Arizona! You represented the Baydogs very well while swimming/biking/running in the desert. You even got a shout-out from Lisa Bentley on Ironman Live as being one of the few to enter Saturday's practice swim without a wetsuit. We look forward to hearing the many tales you must have after schmoozing with the Pros and of course, completing the race.

Joe's Stats -
Swim: 1:18:39
Bike: 6:42:39
Run:7:28:39

Joe completed Ironman Arizona with a total time of 15:59:47, competing in the M50-54 division.

Sarah Miller's Angus Glen 10Km

I ran at the Angus Glen 10K this past weekend, and Jamie asked me to write about it for the club blog and I was happy to oblige. Here it is!
This was my first ever 10K race, so first and foremost my goal was to get across the finish line. But, I also had a time goal of 50 minutes. I had trained hard for the event, but I still was unsure if I could run that fast!
My warm up went great, I was focused and ready to run. The gun went off and it took me a full minute to get across the line, my first kilometer was slower than planned because of all the weaving I had to do to settle into my pace. Finally the crowd thinned and off I went! I found some people that had the same goal in mind and ran with them. Nutrition went exactly as planned and I pushed hard! The first few kilometers went by quickly. I took half a gel a little before the aid station at the 3K mark, better safe than sorry! I hit the 5K mark right on target, the race was half over! Nutrition was going well and I pushed hard! I continued this up until 7K, where I hit a bit of a rut. My right side had been cramping, and by the time 7K rolled around, it was bad. I stopped to walk for about 15-20m, to see if that would relieve the pain. Thankfully it did, the pain subsided a little and when I started to run again, my legs just took off. I felt even better than I had before and I quit looking at my watch to check my pace. I would be happy with under 55:00, I decided that would be my new goal. I ran with how I felt, and I felt fast. I caught up with this one guy who looked to be clipping along at a decent pace and stuck with him. We hit the 8K mark, no problem. The next 1000m went by quickly. We had 1 kilometre left! There was a downhill and I poured speed into it and let gravity take me along. Then it was 500m until the finish. I glanced at my watch. 50 minutes was attainable! I gave it all I had; calling up every ounce of energy I had left. My breathing became short and quick, but there was no way I would let up. I crossed the line in 50:36! I was elated I had hit my goal time! After I walked out for a bit, I went inside and the results were posted shortly after. I checked out my stats and discovered that I had placed 3rd in my age group!!! (19 and under) Needless to say, I had a great first 10K and will be returning next year in search of a faster time!

Sarah Miller

Angus & Hamilton ; Congratulations Runners.

This past weekend there was two significant Races. One in Angus and the other in Hamilton. Our own Sara Miller ran Angus and did very well. There was many who represented the Barrie TC well. In the Hamilton Half Joanne Merkley placed 18th / 138 in her age category with a time of 1 hr 47 mins. Jo absolutely incredible. Friends of the Barrie TC doing the half were Nancy Chong, Silvia Schweizer and Kevin Thomas. In the Marathon, our Club is very proud of Dean Beaudry, Allan Johnson, Ryan Blake, David "Boston-Rex" Reckzin, and our MP Patrick Brown who ran a 3:39. The Barrie TC would also like to congratulate all the amazing runners from the Barrie Road Runners who performed outstanding. Specifically Brendan Kavanaugh who ran a 3 hr 1 min 30 sec marathon. Salute to All.

Q & A with Paul Harber

Q1. Paul how did you get started in the sport?
Paul : I began to run with my wife Mary in 2007 (she was way ahead of me) to lose weight and to improve my fitness level. We were out for a run and the Barrie triathlon was on, we watched it, I was hooked and set a goal to do a triathlon in 2008 took some classes and got some coaching with Mischelle Stevens. I did 3 tri a tri's and one sprint in 2008.
Q2. What is your favourite discipline of the Swim, Bike and Run?
Paul : My favourite discipline is the bike, I really like the speed and there is nothing better than being out on open road on a nice day
Q3. Do you openly admit to people you know Doug Austin?
Paul : I openly and gladly admit I know Doug, we began our journey in triathlon together, he was just the first of an amazing group of people that I have met since I started.
Q4. If you could be reincarnated, would you like to come back as Doug Austin?
Paul : (pause)...I just wish that I could have started in this sport much sooner than I did, so if I could come back again I hope it would be someone who would be able to and want to spend a lifetime doing what I have only been able to do for the last couple of years. If not, coming back as Doug wouldn't be all that bad it definitely would be interesting.
Q5. This past summer you had a nasty accident, do you feel like sharing with us that day ?
Paul : You always have in the back of your mind every time you go out on your bike that something like this could happen and on this ride it happened to me. As best as I can piece it together I was moving fairly fast a car came close and I moved over to avoid it hit a defect in the road and was thrown into the side of the bridge. Thankfully I don't remember anything until I woke up in the hospital with a broken collarbone, a concussion, bruised ribs and a lot of road rash.
I was thankful for two things that day, my helmet that saved my life and finding out that I had a lot of people that cared about me, Michelle Rumney,Doug Austin and Jamie Aalbers who stuck with me at the hospital and all the people that helped to lift my spirits with their messages. Also my thanks go out to everyone in the club for the gift of the helmet and jersey to relace the ones that were destroyed. Mary played a huge part in my recovery she has always supported me 100% in doing triathlons and I was overjoyed to be able to cross the finish line with her at the 2010 Toronto International marathon when she completed her first half marathon.
Q6. Paul how are you doing today ?
Paul : The collarbone is healed and I am still working to get full range of motion in my shoulder, I am swimming again and working on getting my cardio back to where it was, it sure doesn't take very long to lose it when you can't do anything at all.
Q7. What is your 2011 goal ?
Paul : My main goal for 2011 is to get that 70.3 that I was ready for before my accident which happened 2 weeks before Muskoka, I look forward to getting back to racing again, the best part is I have all winter to do it.

Keeping your immune system on track

Although the tri season has pretty much come to a close, many of us still continue to train for other races. Regular physical activity is good for the mind, body, and immune system. Research has consistently shown that those who exercise regularly have fewer colds and flu's than non-exercisers, and that those infections tend to be less severe and shorter in length. The flip side of the equation has to do with the intensity and duration of the exercise. Endurance training sessions can actually have a negative impact on the immune system in the short-term - specifically, endurance athletes are at an increased risk of upper respiratory tract infections within the first few hours following long-duration exercise.

We're obviously not going to let the scare of a cold or flu prevent us from training for our next distance event. We'll just have to be more careful about how we treat our bodies, especially in the hours following training. Diet plays a huge role in our immune system function, since the majority of the immune system is located along the gastrointestinal tract. We've all heard that vitamin C benefits the immune system, so increase your intake of fresh fruits and vegetables. Two other big players are refined sugars and processed foods. Ingestion of simple sugars suppresses the immune system for at least 5 hours! So although you may feel that you've worked and therefore deserve some leftover Halloween candy, it's probably not your best choice for replenishing muscle glycogen!

Other lifestyle approaches include getting enough sleep, regular hand-washing, and staying home or backing off the training when you begin to feel under the weather. The flu shot is an option for some, although it does not guarantee that you won't catch a cold or a flu. There are other alternatives that have a broader spectrum (protection against both flu's and colds) with fewer to no side effects, such as homeopathic and herbal remedies. One of my favourites is an immune boosting formula by a company called Pascoe, pegged the "alternative flu shot". It works as a preventative measure, and at the first signs and symptoms of an infection. For more information on the "alternative flu shot", speak with your local Naturopath.

Baydog Halloween.

The artist is Scott McEdwards, proud member of the Barrie Triathlon Club.

Club Mtg Nov 5 @ Kozlov Ctr 7pm

Please join us a week today, Friday Nov 5th, whereby we will confirm our new 2011 Executive Directors. In addition, this will be a chance to offer suggestions on future direction. By way of example, fees, U.S. memberships, Quebec trip, community work, sponsorships, coaching, clinics, pool time, new workouts, strength training, media, website, twitter, fb, and more.

Major Sponsorship

Are you interested in becoming the major Sponsor for the Barrie Triathlon Club ? Then, please email us at ijamie63@rogers.com

MEC writes to Barrie TC

Mountain Equipment Co-OP has personally invited members of the Barrie TC to a special pre-opening sale. Details to come in Members newsletter. ****Barrie TC Yoga Class Wednesday evenings 7-8pm at Chiropractic Clinic on 48 Alliance Blvd. has opening for the first 3 to contact Frank Astri. (see sponsor ad for contact infor).*******Join us this Saturday for Barrie TC picnic. Group picture to be taken.

Carthew Bay Oct 9th 2010

Last week was so incredible, we did it again. If we increase the annual membership to $150 with a surcharge of $15 we should have enough to buy Carthew Bay General Store and turn the upstairs into our new Club House. Fine Dining below. Joe P. can be our gourmet Chef.

Carthew Bay Oct 2nd

Ted Read and Company.

thank you Ted Read

perhaps it was the fresh aroma of Carthew Bay coffee beans, perhaps it was the magnificent colours of the fall leaves, always the company and even one of the riders commenting on the beauty of Mr. Read's posterior ; it was the the perfect ingredients for a spectacular ride. Ted, the Baydogs would like to thank you for organizing the Saturday rides. You have done a wonderful job, and we all applaud you. Cheers!

Scotia Half

Go. Rex ! Go Jon D.! May the wind be out your back.

CENTURION, BLUE MOUNTAIN, CANADA

Hello Baydogs,
Century Blue Mountain Canada.
What a journey!

Marie, Ted and I got the job done with our huge fan Darcey (motivator, photografer, cheer leader... ) who was there ALL DAY LONG with his own hand made BAYDOGS sign!

You must see this one Jamie! Real cool!

We could see it from far away, stick on the bumper of his car! Definitly, yellow was a good target choice color!

So, overall, everything went good, weather cool but sunny, scenic view included and one flat! (VW Darcey's crew car that's why he wasn't there at the second water station:)))

Will have to review my maths as 100 miles isn't 160K there! but 180K unstead:(

When I saw the 10K mark to go, I was discourage, getting also comments from the other Baydogs, wasn't alone, as I thought I was finishing but not quiet yet with the last hill.

The worse: the first (just after 5K - those long constant twisting who never ends) and the last but not the least after all this- I went low fuel and nothing left in the quads even if I fuelled a lot.

Even my favorite-last-call-blueberry-Roctane didn't perform like I wanted.
After that hard climb just at the beginning, sweat a lot, so was freezy all day long - was putting brakes going downhill to avoid that windy cool breeze when the sun is barelly warming the planet, early morning in thoses shady roads along with trees, leaves smell and fall moisture and white fog lifting up! What a great naturel show.

The hot shower was appreciated last night, believe me and I'm sure Ted enjoy his beer!

Was trying to convince me it was like the most hot day we had this summer but there is a limit to my mental power.
My legs were so empty, wasn't not able to unclip my pedals to have a break, I would had crash climbing 5k/hre!
To make sure I would have a nice pic at the finish line, means not crashing in front of the photografer...imagine...I did like triathletes do - unmake my shoes and rode on the top of them and walk in to the line in socks!
Just the triathlete folks undertand that move, I guess, according to the strange look of people at the finish. Anyway, I manage to finish STRAITH UP!

We climb 3 times the Niagara escarpment (including the last hill - so not only one cherry on top of ice cream scoop but let's say like a rider exhaust on the top of the mountain!!!) and 5 major hills, means HILLS were challenging.
KOM - king of the mountain concept hill - like the red dot jersey for best climber at Tour de France! -hey com'on guys we have to focus to stay in the game!

So, KOM is a 6K climb with 5 mini plateau (just good enough to change gears and keep going)
The fastes rider is crowned KOM! Sorry to disapointed you, we are not one of them but did our own challenge.

Well, it took me 19:22 to climb that one, good constant pace even passing people on that one! Was glad but god, that big monster is impressive when you can see it on the menu table from so far away!

But, guess what, WE COULD SEE ALSO THE BAYDOGS SIGN TOO!
IM LP was a piece of cake (thanks to the program well followed and nice taper which wasn't the case here!)

We did well - Ted flew away from Marie and I - I asked him many times what he got for breakfast but never answer! (own secret I presume!)

Very scenic, challenging.

Blue Mountain village looks like Mont-Tremblant, Qc, very nice!

I felt kind of home there.

Good experience and definitly a must prep for IM race.

The race next year is july 8-9 2011.

There is a 25 and 50 miles also.

We have to have at least 5 members next year!

We have to have bike jersey and long sleeve club jacket to ride to!

Let's be visual and let everyone look at us, Baydogs it!

Looking to see the pics Darcey took all day long.

Thanks guys, I had a great great though day with you.

We are Centurion!

Genevieve

TT Results Sep 14th

Tim Deakon on the bike during the Half Iron in Montreal

Tim Deakon in Montreal.

Esprit Half Ironman Race Report by Tim Deakon

Race report: Esprit Half Ironman triathlon in Montreal

The demi-Esprit half Ironman triathlon is held on the Ille de Notre Dame, the site of Expo ’67 and the rowing events for the ’76 Olympics. It’s also the site of the F1 track, the Circuit Gilles Villeneuve. As it turns out it is one of the oldest tri’s in Canada running 26 consecutive years.
The swim takes place in the Olympic rowing basin, a 2 km by 100 m body of water adjacent to the St Lawrence. It is for all intents and purposes an “outdoor swimming pool”. It is 3 m deep the entire length and has cables running along the bottom to secure the lane markers for rowing competitions. The swim starts from the east end of the basin on a sand beach and is an out and back loop going down the south side and then along the north side back to the beach and T1. There is a less than 50 m run up the beach over to the racks in T1. For the half Ironman the bike racks were about 30 m from the entry to the bike leg up a slight hill. Once over the mount line you ride 500 m down an access road and left onto the Circuit GV running the track counterclockwise. The F1 races run the track in a clockwise fashion and I was told the direction is reversed for the triathlon because the prevailing wind is usually a westerly and this gives you a push on the open south side of the track and is less of a factor on the tree protected north side of the circuit. You can begin to see a trend here; this triathlon is designed for speed, your perfect PB course. Unfortunately the day I raced the wind was from the northeast so there was a headwind on the open sections, but it didn’t make much difference though as this bike course is very fast. You do 20 laps of the racetrack that has some gentle rollers with about a 4-5 m rise and drop and four tight turns plus a 180-degree hairpin. You can take all of the turns in the aero bars except for the hairpin but you better be comfortable at speed, leaned well over on the bike while in the aero position. There is a water station and mechanical pits right before the hairpin (perfect since this is the slowest part of the track). They have water bottles and e-Load in squirt type water bottles at this station. There are bike mechanics to help with flats etc. here as well. The bike chip timing mats are right after the aid station. Every lap the announcer calls out your name and what lap you have completed. You are supposed to keep track of your laps but I distinctly heard my name and “last lap” called so it wasn’t at all confusing. You exit the circuit to the right through a separate access road to the entry point. It’s 300 m to the dismount line and then 20 m to the bike racks. From T2 you run through the parking lot about 250 m to the run start. The run goes onto a dirt path for 3 km at about 400 m into the run. This was much appreciated for my bike weary and age challenged knees!
The run turns onto the pancake flat path around the rowing basin and you do four loops of this course before crossing the finish line. There are three aid stations on the loop with e-Load, Coke and water as well as gels and bananas.

So as for my race experience; this was my first real triathlon so I wasn’t quite sure what to expect. I picked the demi-Esprit mainly because the swim looked easy and the bike had no steep downhills so I would be comfortable riding it if it rained.
There were 250 people in my swim wave, men 45+, women and some relay participants. I decided to go right to the front and go for it and this turned out to be the right thing to do as after about 100 m I was pretty much free of the masses except for two guys that keep bumping into me and grabbing my legs. I stopped for a few seconds and let these guys go, veered to the left and just put my head down, after another 200 m I was well past them and starting to catch the wave that started ten minutes earlier. The swim was a breeze and actually a lot of fun. I never had to lift to sight as the cables on the bottom showed me the way. The turn buoy came up on my right and was easy to see with my right breathing. Out of the water 1st male in my wave. I was a little slow on T1, learned I had too small a towel and too much stuff on it! The bike went great as I held back a lot (Thanks to Jamie’s Endurance Nation DVD) for that one. Kept my HR under 155 and still averaged 39.6 k/h. Stayed in the aero position for the whole lap except the hairpin. The bike was a hoot. Nutrition and hydration was primarily done on the bike with 700 ml/hour, 300 cal/hour and 3 Saltstick Tabs working perfectly for me. I used all e-Load, e-Load Fly and Gu gels to accomplish this.
Got off the bike feeling really fresh. Screwed up in T2, started the run without my number and had to go back to get it, probably costing about a minute and a half.
I had a great run. I anticipated a run of 1:45 because every one told me to add 10 minutes to my open half marathon time in a half Ironman but felt really good and started running 4:30 k’s with a HR of 163, right on target. Caught a group of thirty year old dudes from Ottawa that were running 1:38 pace and I thought I would try and hang with them as long as I could. They were great as we all took turns blocking the headwind on the north side of the course. Well as it turns out I had lots “left in the tank” as I broke away from this group on the last lap and ran 4:10 k’s to finish with a 1:33:47. That’s better than my 10 k pace at my last race, go figure.
Final time 4:28:27. First in AG. First in AG on swim and run and second in AG on the bike. Good first HIM!

I strongly recommend this race for first timers or people who want to do a PB. This course is probably good for 5-7 minutes over other flat courses like Peterborough. The swim is fabulous to allay the fears of a first timer and the bike and run are fast. It is also the best spectator triathlon as your “support crew” get to walk beside you on the swim, see you 20 times from any vantage point on the bike and 4 times on the run.

Wasaga

Eric Bonds and Mark Forde did the Baydogs proud yesterday at the Wasaga Sprint Tri. Great job guys! Geoff "Nine Inch" Neagle, Sara Miller, Marc Rodaro, Nicole Rodaro and Gerrie Maitland conquered the Olympic Distance. Nicole beat her goal of doing the Olympic in under 3 hrs. Congrats Nicole the Club is so proud and happy for you.

Barrie TC salutes Rob Meyers and BCC for their support on Private Members bill 74.

Rob, great job on last night's A Channel news.

TT Results from Sep 7th

Picture of the Week

Paul sharing a chuckle before his TT.

19.5 km Time Trial

two Tuesdays left.

TT Aug 31 Results

IM weekend

Congratulations to Calvin Chu, Ross Fenton, Mark Harrison, Nathalie Dashner, Carlos Vichez, Jon Dow, John Welsh and Ken Scott who all competed in Ironman Canada. Congratulations are also in order to Tim Hatch who competed in the "Steamy" Ironman Louisville. We look for to the race notes guys!

TT Results from Aug 24th

Baydogs thank Jo

Jo,
The Baydogs would like to thank you for hosting the BEST TT ever. Everyone who attended had an incredible time. Please pass onto your Uncle, the Club's appreciation for allowing us to use the farm. Cheers to Jo!!!
H and i also would like to thank all the Baydogs again for the gift. This was totally unnecessary. Thanks. It is quite apparent the Club is made up of some wonderful people and the camaraderie is top shelf. Jamie.

New Record for Tim Deakin 40.2 kmp @ TT

Iron Week ~ Baydogs

Is it pinnacle? What tops Joe's cookies ? Well, nothing of course except Iron Week. Tim Hatch is off to IM Louisville, and we have many going to IM Canada. I know I'm going to leave someone out so please let me know if i do. Calvin "the Dentist" Chu, Jon Dow, Jo Anne Merkley, Carlos Vilchez, Shawn Patton, Nathania "Pepsi" Dashner, Mark "I wish I was a good-looking as our Prez" Harrison, John "Fast" Welsh, and ......(more names to come)....
Dave Watts and Louise are off to 70.3 Branson soon. Marie White and Darcy Low are off to 70.3 New Hampshire this weekend. Then there are many doing 70.3 Muskoka.

Social Night Tonight Aug.5

See you at the Lockeroom on Cundles 6:30 pm . It's official we have now exceeded 80 paid members. One of our goals back in October 2009 was to double our membership. Mission accomplish. Let's start thinking about 2011. What do we want to be ?

TT Results from August 3rd

Jo's Race Journal @ IMLP

Thanks to everyone for your support and encouragement! I had a great time in Placid….mostly. I love the town, love the spirit and camaraderie. Team Mojo came along with me and it was wonderful to share the experience with family this time. I have never laughed as much in four days as I did in Lake Placid. Thanks to my youngest daughter Erica for organizing and leading the pep squad. When I had very significant stomach problems on the run, the rookie fans divided themselves up and were found all over the last part of the run course to ensure I made it to the line. I didn’t know my Mom was such a runner- I think she should consider taking up the sport! Team Mojo is famous, having their pictures taken by newspapers, strangers, IM officials… throughout the day. They were easy to spot on the course. How is it that I’ve now finished two IMs but have never made the highlight video and the Team managed to do it in their inaugural year?

The days leading up to the race were filed with some light training while the others toured the sights of the Adirondacks, strolls up and down the main street and visits to Ben and Jerry’s. It was fantastic to be staying at the same location as Lynn Dowswell and her family from Orillia and to get to see Christian from time to time. Unfortunately, Genevieve and I didn’t get to meet up until the run course. She was a welcomed sight when things were not going well.

If you are not a fussy person I would HIGHLY recommend staying at the National Sports Academy. The location is unbelievable. All three sports could be viewed by family and friends from the window, I could use the washrooms there instead of the port potty lineups, put my wetsuit on in the dining hall… It was a few hundred metres from the swim start, a few hundred from transition and right on the bike and run course (right between the Town Hall and the Brewery for those of you who know the area). Meals were also included with the rooms. This also made it extremely convenient for family. Other competitors were so jealous.

No nerves at the swim start. How cool is that? I started about halfway over and near the front as it seems easier to be swum over than to get boxed in. The swim was insanely congested and there was a lot of bumping. I received one male shoulder to my nose that hurt for quite a while but I managed to relax and the eyes cleared after a while. I was happy with my 1:17 something swim which was a couple minutes faster than Penticton and met my goal perfectly.

Transition went well and the bike was very civilized. The bike was my fear because of some issues I have with my right leg but I kept my cadence high throughout and didn’t suffer at all. My heart rate was really reasonable throughout and I ate and drank according to the plan. The head wind on the hard part of the course between Wilmington and Placid was felt! I loved hearing Alan’s voice at the Aid Station on the 2nd loop- thanks Al! My goal was to be 15 minutes longer on the bike than at IMC because of my leg and to come out feeling strong. I finished in 7:02 and was 6:47 at IMC. How cool is that? I was feeling some minor stomach cramps at the end of the bike but figured they would go away as soon as I was finally upright.

T2 went well and I left town smiling although my stomach was hurting. It got worse quickly and turned into what I can only describe as full on labour pains. Stitches or cramps don’t even begin to explain the feeling. Nothing would make them go away and I tried everything. If I had of gone to the medics there is no way they were letting me go. Lucky I didn’t find a shotgun- I may have put myself out of my misery. I definitely made some mistakes nutritionally this time that I need to figure out. Something to do with freezing Sustained Energy for my second three hour bottle, making my drinks with the local chlorinated water, too much protein with my breakfast or a combination of the factors. My training and fitness was very similar to IMC. Thanks to Christian, Paula and Genevieve for your encouragement. I was not in a happy place. Hope I didn’t scare you too much. Crazy that I was so worried about my leg and that it held up so well. The second half of my humbling “slither” was somewhat better after I spewed about five buckets of water from my stomach, much to the dismay of one of the lovely volunteers at the aid station at the bottom of the hill heading back into town. The pain was still too much to run but power walking was possible. With about 8 km left to go the pain went down significantly and I was able to run. It felt so good. Even though it was the only real uphill part of the course, it was the most liberating feeling to really use my legs. David AKA Rex was a great support at the Boathouse aid station. Thanks Rex. Glad I didn’t scare you off signing up! I also realized that I could finish in under 16 hours . 15:55- (yikes- far off my goal of 13:30). As I ran into the Oval, the crowd was supportive and I finished with the “Iron Friar” of Placid who has done all 12 of the IMLP races. Then I got thinking that with the disaster of a day that it turned out to be, I might as well have stretched it out another hour and I could have been really famous by coming in at midnight (one way to make the highlight video).

If I blank the run out of my mind, I had the most amazing time in Lake Placid. I feel very grateful to finish the race considering the day. After cleaning up at the room and going back to cheer the last of the group in, I booted up the computer and registered for Switzerland for next year. Brute for punishment.

My body recovered really quickly and I was able to run and swim by Wednesday. The only part I still feel is my abs. After contracting for 42 km I should have abs of steel for life. There must be some silver lining hidden in there some where (?)

Time for a drink of water. I’m tasting chicken broth and gels after writing this report…
Thanks to all my Baydog Friends-in- Training,

The Deep Calf Strain (most common 2010 injury).

By Frank Astri of Chiropractic Clinic on Cundles Rd.

Triathlon season is in full swing. Everyone is training hard and sometimes this leads to injury. Epidemiology studies note that the majority of triathlon-related injuries occur during run training and affect the lower limb "The Journal of orthopaedic and sports physical therapy." J Orthop Sports Phys Ther. 1998 Jan;27(1):42-50. This is thought to be a result of poor running mechanics and/or training errors which may involve increasing mileage too rapidly, speed training, and hill training. "The Journal of orthopaedic and sports physical therapy." J Orthop Sports Phys Ther. 1998 Jan;27(1):42-50.

So, the winner for the most common injury treated this year has been tibialis posterior strain “deep calf strain”.

The Tibialis posterior raises the instep and rotates the foot medially such that the toes are pointing inwards ("pigeon toed stance"). Tibialis posterior strains can present as pain in the calf or ankle and may have swelling around the inner potion of the ankle. In the first 72 hours this should be treated with ice, compression and elevation. Training should be halted or decreased until examined by a medical professional. Treatment may include, rest, ice, anti-inflammatory, rehabilitation exercises, massage, physiotherapy, acupuncture or any form of soft tissue techniques.

Injuries to the lower leg/ankle are common in triathletes due to overuse mechanisms. These injuries are commonly reported during running and rarely reported during swimming. So the lesson is, be careful with your training programs and have your injuries looked at quickly. It is always better to miss a few training sessions than it is to miss a whole season.

MY IM JOURNEY...JULY 25TH 2010.

Hello Baydogs,

What a journey! WOW!

IRONMAN LAKE PLACID, JULY 25TH.

3.8K SWIM, 180K BIKE, 42K RUN

I'm still not realizing what I did this week-end and I lot going on in my mind.

I have to believe that this IM happen just because I can feel my quads!

It sounds unreal to me still, I dreamed about it for so long.

Yes, I enjoyed the moment and each second of it being lucky and healthy to be there!

I was concern at swim start because I wasn't not nervous like usual, no butterfly but just impressed about all the people there to support us looking and not even a green grass spot left.

I was worried about getting excited because in this distance, anything can happen and I was so affraid about being desappointed and to disapointed my closest ones.

So, I told myself, this is another training day but today there is a crowd who is going to bring me to the finish line.

I have a great race overall and I manage to finish and complete my mission in 15:22 hres.

My target was below 15 and if I wouldn't had gone into the toilet for so long into the first run loop, yes, the below 15 time would had been there on my finisher picture!

SWIM - great time, happy with it with a last minute shoulder injury and water so warm. Conservative pace.

BIKE - manage the hilly course, 1/2 of the first loop in the rain but cloudy sky after around 23 degres, perfect to me.

Nutrition plan works out good, I forced myself to eat small and constantly and I was a good customer at the buffet/aids stations.

I will just stay away from bananas and oranges for a little while :)

RUN - I power walked the hills up and kept a constant pace otherwise. Was so focus and concentrate. A lot going on all day long in my mind, I kept busy thinking and reproducing pictures and cartoons of my training sessions and you guys were with me and I didn't have to deal with demons.

I flew on the run (looks like I improve my weakness) and what a good feeling to hear: "Go Genevieve Go, Go Canada Go (yes I got my shirt on), look strong" and I was, smilling getting up the hills!

My mentra was pacing, keep focus on small distances and references points ahead.

I wish to everyone to have this kind of race / experience or feeling in life.

It was a strong mental game to avoid to get trapped into the negative side of it.

Again, I surprise myself and never thought I was strong like that.

And Yes, even before crossing the finish line, I knew it was my first but surelly not my last one. Summer 2012 but I just don't know where yet!

Got my M dot tatoo this morning as I promissed myself;)))

A very special thanks to Mischele (coatch), David (Masso), Tara (Osteo) and Mr. Garant (chief pilot).

And can I add with my name now...

GB, IM

TT Results from July 27th

A big cheer to Doug Gray and Darcy Low for knocking off a minute or more from their prior PB. Please join me in a thunderous round of applause for Phil Greer who dominated the 19.5 km Time Trial course last night. Phil, truly a fantastic job and the Barrie TC is so proud of you. Cheers to Phil !

IM Lake Placid

A huge congratulations to Genevieve Blais and Jo Anne Merkley for competing and finishing Ironman Lake Placid yesterday. The Barrie TC salute you both. We look forward to your race notes. Bravo Bravo Bravo!!!
Also this past weekend many Baydogs participated in Muskoka Long Course as well as Bala Sprint. Send in your race notes.

Barrie TC surpasses 2010 Targets (part 1)

The Barrie Baydogs might just very well be the "white jersey" Tri Club of the year. Somewhere, outside of Canada, perhaps in Zimbabwe or New Zealand there is an underground newspaper, that has mention the phenomenal growth of the Barrie TC. Larry McDonald our biggest advocate told me in confidence, at the recent G8 in Huntsville, Prime Minister David Cameron was overheard to say, he wishes he was a Baydog. Please do not misconstrue "cockiness" for "fun". Sincerely, our rapid growth and popularity in Ontario has been extraordinary. As we reflect, and then envision our 2011 Objectives and continued growth, we are being recognized as one of the biggest, most exciting, most social, Tri Clubs in the U.S. and Canada. If i could share the phone calls and emails that I receive weekly asking how ones organization can support the Barrie TC, I know you would be pleasantly pleased. To our sponsors Georgian Pontiac, Lockerroom, Running Room, Chiropractic Clinic, who believed in our vision and gave us their support, we the Barrie TC thank you.
Thanks to all the Baydogs for their compassion as we have now met our Club's goals from October 2009. Our Tri Club is dynamically "FUN". We have such a great group of individuals. Just to name some Eric Bonds, Nicole, Dave Reckzin, Joseph Polcz, Katie Bonds, Marcus Methot, Kirsten Lowery and so many more. Doug Austin is our Mr. Enthusiasm. Michael "Phelps" Colquhoun for his swim support. Mischele for her behind the scenes administration work. Ted "Mr. Saturday Morning" Read who every week puts together our long rides. Heather for keeping time at our TT. Shawn, Nathan, Lloyd, Marie for their continue caring and support. Joe for his humour that keeps us in stitches laughing. Mr. Hatch for his words of wisdom. Then there are true purebred Baydogs who are either in their first year, or have returned to the sport after having a hiatus like : Wes, Phil, Doug, David, who might be our strongest supporters. Then there are the likes of John Welsh, Kevin White and Jon Dow who have reached new performance highs. Genevieve, Joanne, Ross, Dr. Tim, Michele R., Geoff "Nine Inch" Neagle, new member Stuart West, Gary, Trish, Mr. Harrison, Ken, Matt "how much faster can i get?" Doucette, Kelly & Kelly, Laurie Crosson, Paul, Frank, Scott, Mark, Mark, Marcus, ... (sorry folks i will be back, i must leave...be back soon to finish........so many more people i need to thank.

TT Results from July 20th

Many new PB's last night. Congrats all.

Gravenhurst Sprint 7/18/2010

The Barrie TC turned in a few amazing results on Sunday. Carlos Vilchez finished 11th Overall and had a swim pace time of 1:40/100 m in the race. WOW! Lloyd Smith again had a beautiful race finishing high in the standings. Kirsten Lowery finished third in her age category. Katie Bonds had a solid race as well as Scott McEdwards.

Gravenhurst Olympic Dist. 7/17/2010

Incredible showing from the Barrie TC. Paul, Gavin, Marcus,Doug, Greg, Matt, Eric, Marie, Darcy, Shawn, Jon, Kevin and more... all participating in the hot conditions. Jon Dow had an absolutely stellar race finishing 8th overall. Jon told me his goal was 2 hrs 12 mins. Not only did he beat his target he massacred it. Kevin White showed why he is going to the Worlds, had a strong race too. Shawn Patton had a very good race considering he was one of many swimmers who got caught in what will now be remembered as the "wrong side of the island swim". Still somewhat of a mystery, a large group of swimmers i believe were using the wrong rooftop to site and slowly unknowingly drifted far right. A rough guess about 250 meters, maybe more offline. After the race we were talking to John Salt [Race Director] and he acknowledge it was a problem. John shared even his wife, who is a strong experienced swimmer got caught in this bizarre circumstance. Regardless, Gravenhurst continues to be one of everybody's favorite races. Go to Chiptime results to see results. ps: thank you Larry McDonald for your support and well wishes.

TT Results from July 14th

Baydogs are International.

Barrie TC Baydog, Adam Dinsmore seen here on China's Great Wall.

Jul 11th SAKB. i.

Marie, John, Michael and Shawn

Thank you to the Volunteers that made this morning Events possible.

Time Trial Results from July 6th

The Thunder Bay Thunderbolt

[ the following was written by Dave's son Mark ]
Merrrrrmp! The horn goes off, the triathletes are splashing through the water. Oh, I’m just talking about Dave Reckzin’s first triathlon in 8 years. He lost 91 pounds to get here.
It was very busy at the start with 118 individuals and 43 teams. They started male 5min before the women and teams. He came out of his 1k swim 18 min later.
His transition was very fast. Dave came back 1hr, 29 sec later from his 32k bike ride. His second transition was even faster than his first.
His run was 8.4k and it took him 42min 05sec. It took him 2hrs 34sec to finish. He came in 23rd overall and 3rd in his age group.

mark

ps~ Well Done Mark, cheers Jamie!

TT Results from June 29th

Geoff Neagles in San Fran

Barrie TC goes international. Did we not say that the Barrie TC would become a global success? Baydog member Geoff "Nine Inch" Neagles in San Francisco. Proudly wearing his new Baydog jersey. Talk it up Geoff. While, you're there recruit some members.
Cheers hoping you are having fun in the hilly city.

Training Schedule update:

Mondays : recovery run 8km meet @ Centennial Beach Parking lot for 6:30pm.
Tuesday : time trials located @ Line 1 and 5/6 SR. 6:15pm distance = 19.5km note~Shawn "Lightning" Patton came close to breaking club record last night. Awesome job Shawn!!!
Wednesday : run/ Speed Work drills with Kevin O'Neill. Meet Kev the Runmaster @ Running Room 6:30pm
Wed + Fri mornings : 6:15am open water swimming. Meet in the Marina parking lot @ Centennial Beach. This is not a Club sanction event.
Friday evenings : Open Water Swimming @ Centennial Beach 7 pm. This is not a Club sanction event.
Sat. : Bike ride details to be posted by Ted Read on distance, meeting location and route.

Barrie TC in Guelph

Victorious! The Baydogs without question made a positive impression at Guelph. We heard others say underneath their breath how as a Club, we looked smart. Our Camaraderie more than anything was our trump card. Thank you all. The banner, the new uniforms, made a huge splash. All together our attendance was 24. That represents 33 % of the paid membership. Impressive! Next year I have a strong feeling this number will be more like 66%. To see all the photos please visit the gallery on our web page. What's next hop the Team Baydog Bus to Goderich. In a few years will be in a position to hire our own Team Cook.

70.3 MOOSEMAN - June 6th

Hello Baydogs,

Just a little feedback of my tune up race 70.3 Mooseman.

What a good way to start the season!

Good training day but very wet!

Though mentally when the weather isn't there but it looks like a good review from last year as all my races were all wet, so deja vu!

It starts to rain on the beach for the swim and never stopped.

Was actually cool on the bike and try to think about something else than I was freezing specially in the long long long descent.

(the official put a speed limit 30mph - one very twisting long technical descend - the longuest in my life I never saw!!! and wet pavement)

Was OK though on the run because it cools me down as I'm a heat machine!

My wisdom and safe mentra was PACE (as a friend - Yes, Joe you are my friend and thanks for your wisdom advise :))) and I did repeat it often even out high voice (just not enough in the first hill of the bike!)

SWIM

Good time, good feeling but wasn't able to catch a fish to draft - OK as training race.

Got a gel just after, before the bike.

Water 69degres F - perfect

BIKE

Challenging, technical rolling steep hills bike course, same difficulty as Muskoka 70.3 but more steep hills.

2 killer hills to do twice - 2 loops.

The first one very steep 3 step climb (I did stop on the third and last little plateau to catch my breath, to let decrease the acid and to save the back for the second loop and the run - it pays back!) and the other one long constant.

The plateau are not long enough to remove the acid and to gear down to accelerate for the next step climb.

I could feel the left side lower back after the first hill - I did attact it too agressively, so I went easy because I definitly want to have a good run.

I pace myself after, went well.

Felt good, didn't bunk and the stomac was feeling great starting the run.

Was cool so not a good test for hot weather :(

RUN

I got the run of my life in a triathlon:)))

Constant pace, each time I pass on the mats (my friend check my splits live on the internet)

Good constant pace for the double loop - I cut it in 4 parts mentally was better because of a double loop.

I was a good customer at the aid stations.

Got a gel every 40min (as per usual), taste some pretzels sometimes.

Gatorade sip every 10min (as per usual) and at the aid stations as well.

My favorite - 2 pieces (1/4) of orange, one in each hand, so I got one between each aid station, work well.

The transition area through the finish was a real swump like a military boot camp!

So you can picture it!

I smiled at every picture!

I got a massage after the race - lower back was OK.

A very good prep for Placid (hills, 2 loops, scenic view - same design outdoor, lake, river, vegetation...)

Best time ever on hill cool course. :)

I really have fun.

Stayed there 3 nights in a B&B in Newfound Lake, NH. (2hres north of Boston)

Lovely place, good environment to focus there as well as Holiday time.

I am pleased with my times as a training day and more with my run one because of the constant pace and good feeling I had all the way.

I need to improve my transition as I took my time to refuel and focus.

The only dark spot, NO roll down in my age group that day!!!

G

6:48:39  BLAIS GENEVIEVE  BARRIE  ON   CAN   W40-44  

Swim 2K 37:21:00  1:57/100m        T1 3:49  

Bike 3:40:19 15.3mph   T2 3:53 

Run 2:23:17 10:57min/mile

Club Open House Friday Jun 18th

Interested in joining the Barrie Triathlon Club ? Come out this Friday June 18th to the East Bayfield Community Centre Activity Room #1, on Livingston St., Barrie, On. Starting at 6pm is a Open House for you to drop in ask questions and get specific Information to your schedule. 7pm our Club Meeting begins. Merrell Baydog T-shirts for sell $20. Memberships $ 40.

TT Results from June 15th

Binbrook Race Report by Josef Polcz

Binbrook race Sunday June 13, 2010

I started preparing for my race when I got home from my grandfathers funeral Friday night, so I went out for an easy 5k run with my wife Joanne. There is nothing like getting all your training and fitness in the last min before a race! but that is how my less is more training plan works most of the time.
I was planning on going for a easy ride Saturday morning too, but when I got up it was pouring rain and it wasn't looking like it would let up, so I canceled my ride and decided to relax the rest of the day doing nothing, which is fine because i don't want to over train before a race, and with my 1000m swim on Monday and my 5k run last night I was more then ready to race! ;)
I went to bed at 10pm and set my alarm to wake me at 4am. When the alarm went off I quickly jumped out of bed and started running around! No! this is not part of my less is more training? i just had to pack all my gear up and threw it into my bag, grab my bike, bike shoes and helmet then threw everything into the car. Then I grabbed a few things to eat, like a banana, some stroopwaffles and gulped them down as I headed out to the car. before heading out to the hwy I stopped at Tim Horton;s for some coffee and a bagel with cream cheese for the road.
It was a 2 hour drive to Binbrook which is located south west of Hamilton. The weather was overcast and foggy and when I got to the race site there was a light misting going on. The grounds where soaked from rain and everything was just soggy with puddles everywhere! Perfect for a race! lol.
It wasn't cold out, but it wasn't warm either, by the time the race started the weather was looking better, the rain/ drizzle/ misting had stopped but it was still overcast.

After I parked I grabbed my bike and gear and racked it after finding out what my race number was, I then went to pick up my race kit/shirt and number, I was # 124. I then went back to my bike set up and laid out my stuff, attaching my bib # to my race belt and now I was all set. I then headed down to the beach where the swim start was and ran into a few friends including Jon Dow from the Barrie Tri club. He and I were the only representative of our club at this race. I also met up with other friends including Adam, Carrie and Kent. Kent was doing the race announcing for the day.

After a quick chat, I went to check out the water. I decided I wasn't using my wetsuit for this race and wanted to make sure the water temp wasn't to cold. I was pleasantly surprised to find the water was just right! they announced the water temp as being 73F which is perfect for swimming without a wetsuit! I went in the water and did a little warm up swim of maybe 200m then stood around waiting for the start of the race.

The Race...750m swim, 27km bike, 6.5km run
And were off, I started my swim on the outside right from the start, to stay clear of all the bashing. I don't like bashing, so I don't mind swimming a little more distance to stay clear of it. for the most part I had a clear lane and as I eventually cut over I grabbed onto some swimmers toes for some drafting. things got a little tight around the first turn buoy where you are almost standing up straight as you take the turn around with the current of all the swimmers wake, then I got more free lanes and was clear swimming until the last 100ms when some woman swims from behind me, then almost through me when as I was taking a stroke my hand coming over hits her goggles behind me but she kept swimming through and passes me. I shake my hand off and continue swimming until I get to the beach. As I stand up in the water to run out and up into transition I give my hand another shake and notice I'm bleeding! I then realize when I smacked the woman swimmer her goggles must have cut me? Oh well! I continued on.

I ran through transition to the bike area which was a good 300-400m away and quickly throw on my bike shirt race belt, bike shoes helmet and gloves. I un-rack my bike and run with it to the mount line and start my bike ride. T1 time was 2:10.

I have never raced this race before so I had no idea what to expect for the bike ride. I was told it was flat with some small hills. I didn't want to ride to aggressive, and the fact the roads were still slick, I went with a see as I go attitude and paced myself accordingly, but was keeping my eye on my bike computer to keep my speed above 30km/hr on route. For the most part the roads were flat with gentle grades upwards with some easy risers and only a couple of short low grade down hills where I could take a break from peddling for about 10 secs each time. The ride is an out and back around the conservation area with several right hand turn on the out and left hand turn on the way back that we had to be cautious on as the roads were wet. When I came in to the dismount line, I un-clipped my shoes and coasted in towards the dismount line and well before the dismount line I jumped off my bike and ran to and over the dismount line into T2 to rack my bike, but as I dismounted I heard some guy yell out " Nice dismount! now that's how it's done! " I laughed as I ran with my bike to T2 .... I finished the 27 km bike in 50:39 for a 32km average.

I racked my bike and changed into my running shoes and started out on my run with a quick T2 transition of 1:22......As I ran out of transition onto the run path I tried to tip toe through the soggy muddy grass, but with each step and the long journey through the water soaked grass it was useless to try to keep my shoes from getting wet, but I still made the effort to jump over the bigger mud puddles along the run route.

The run took up around the lake along a grassy trail which was quickly becoming a muddy trail with all the runners ahead and behind me. The grass trail turned into a gravel trail then through some wood trail where we had some slippery muddy hills to go up and worse coming back, had to go down. The run took us out 2 km out before the turn around where we came back the same way. When we got back to the transition area, we continued across the soggy wet grass acroos the swim start beach and finally onto a paved path and out to the other end of the park for 2.5 km, then back before coming to the finish. I ended up running for the most part only walking a couple of times going on the uphills. I finished the run 6.5km in 43:35 which I was quite pleased with.

I finished my race in a total of 1:53:31 and was 6/16 in my age group. 123 overall. I highly recommend the Binbrook race.

I would also like to give a shout out and congrats to Jon Dow who had a great race finishing 13Th over all and taking 3rd in his 20-24 age group! With a time of 1:28:51 Way to go Jon!

TT Results June 8th

Record turnout. Many new personal bests. Congratulations to everyone.
If you know anyone who would be interested in assisting with the Time Keeping duties we require some volunteers. Please send me an email if you are interested (ijamie63@rogers.com).
Carefully note, next Tuesday June 16th, the Time Trials will be located at a new location. Stay tuned.

Milton Sprint

Does Carlos believe in Team work. I think so. Carlos had an incredible race placing 59th overall out of 488 participants in yesterday's Milton Tri. Carlos chewed up the course in a beautiful time of 1 hr and 41 minutes. Congratulations to Barrie TC members, Doug Austin, Calvin Chu, Matt Doucette, Wayne Hodge, Paul Harber. The Barrie TC would like to congratulate Paula Van Nostrand, and Ryan McDonald (son of Larry McDonald) as well. Hey was the post race meal good or what?

TT results from June 1st

A new record (again). Twenty-two Club Members for Time Trials. Please check over your results.
We are sourcing out a couple of alternative routes with better road surfaces. Stay turned.

Time Trial Results from May 25th

Group ride

Hey, another one well done!

We have got lucky with the weather this time.

Was very nice to see all of you, Baydogs, with the big smile on your face ready to have fun.

I was a bid tired but cranked me up when I saw my group again.

Thanks again to Ted (and his group leaderS) to make it kind of easy for us.

Let's kick the season soon and for the one you already had done it, congrats!

Happy training :)

Genevieve

TT results from May 18th