Indoor season starts soon


Woke up this morning to this 

It will melt but once salt is on the roads I be on trainer till spring. 

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October 2016 Update

A few changes is happening now. As I wrote in my last post, one change has happen. I have switch jobs, so that will effect my training.  Now sure on how it will but it will as I might be working a bit longer during the busy times. But it is too early to tell.


going away from my former coworkers

It was a pretty hard choice but sometimes you have to look out for what is best. One trade off is I have to make sure I am back within 45 minutes for my lunch. So my runs will be kept under four miles.

Now it is getting dark sooner and sooner.  Once it hits daylight savings. I will have to run before work and shower at work or during my lunch time.  My bike riding will be on the trainer (not like majority of my bike training has been this year).

Another change is how I will write this blog.  I used to do my workouts for each month. I will not do that as I belong to 3 sites to track me.  Instead I might write about a training plan I am doing with updates but not day by day breakdown of my workouts.  As I think I have not written about my training/workouts since December 2015.

Thank you for reading my post. Have a great day and happy training.

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2016 Cornwall Tri race report


Sorry for the late race report as I been busy and lazy.  Well mostly lazy…  As I put down on my goalsSadly I haven’t been active with my training have suffered. Moving into a new state for a new job effect me a lot. At least I have learned I can do this again.”  Only good thing was I able to run at work more often (thanks to a few great coworkers who I ran with).

Cornwall Tri is a grass roots tri that I love for many reasons:


Cornwall Tri Course

  • It is close to where my dad grew up
  • Great Volunteers (many of them come back to help out year after year)
  • Wetsuit strippers
  • Bike racks per event

    above and below photos taken by Cornwall Tri

    bikerack2_zpsxymhjd9x   photos taken while I was racing by the Cornwall Tri

  • Designated bike rack space with your name on it (sticker photo from when I put it on my bike after the race to save it)


    love the “Go”

  • Closed bike loop
  • Run along the river path
  • One of the best bangs for the bucks
  • All revenue from the race goes back to the local community (Boys and Girls Club)
  • Free photos taken during the race (a few from this post is from them)
  • Family can watch me race that is close by
  • and a few others reasons

The plan was to take Friday and Monday off from work, and take it easy for a drive up on Friday with picking up my wetsuit on the way. Also I volunteer to help up the kids tri day Saturday. But when I received an email for a job interview Friday mid mourning for another job within my agency I had to make changes plans. I ended picking up my rented brand new TYR Hurricane Cat II wetsuit on Thursday night after work and driving a hour each day just to get the wetsuit rental and I drove up to Cornwall after my interview.  I did a quick look at the weather Wednesday and said sunny and not so hot temperature… NICE!!

The day before my race day I enjoy helping out at kids day. It was a blast to help.  I took a few pictures of the set up.


Kids day medals (from Cornwall Tri)


If you look closely you can see me (image from Cornwall Tri)

Race day the weather changed as it started to rain before the race until I was on the bike. I removed some psi from both tires of my bike and suited up.

Swim 1500 Meters


swim start image from Cornwall tri


I might be here (image from Cornwall Tri)

Since my swim training was down my goal times this year was 30 minutes for my reach goal with a realistic goal of 45 minutes. Those goals was not knowing that I be renting a brand new wetsuit. I have no idea what kind of pace or speed I would have. So at the start of the swim, I started in the middle of the line but towards the back of the pack. When the gun went off, I just went for it.  Sadly my positioning was not that good as I had to slow down or stop to let the folks in front of me go. During this time, I felt this scratch on my neck, turns out it was part of the wetsuit rubbing the back of my neck.  After the first buoy I went into the inside and started to move up.  I just went for a pace that felt good. Towards the 2nd to last buoy before I turned in, my right leg cramped up.  I went to step up to get out of the water and I just dropped. I just laughed and said I am okay to the volunteer who asked if I am okay. The data from my swim can be found here. My time coming out of the swim was 25:18.2 which I was very happy about and blows away my goal times.

My parents did not show up till I was on the bike part of the tri. So no pictures of me exiting the swim this year.

Once I was out of the water, I had the wetsuit stripper help me. As I was having issues undoing the string for the wetsuit. This year they added transition times to the timing. With this being small race, normally T1 is included with the swim time past few years. As you can see below, you have a 200 meter run from the swim to transition. This year they added a carpet as the school added a track and had weeds which was a pretty sweet deal. I was not running on this more of a walk which is a mistake on my end looking back.  My time for T1 was 3:39.  Right before I enter transition a few of the CGSW Racing crew said nice swim. It didn’t hit me but I was in the top third of the whole Olympic tri group for the swim.


the carpet felt good compared to what was underneath (Image from Cornwall Tri)

Bike 40 KM


start of the ride (image from Cornwall Tri)

Onto the bike now, my reach goal was 1 hour and 25 minutes and realistic goal was 1 hour and 45. It was still raining during this time but slowly started to stop. I took it slow and easy and made sure I wasn’t going to fall. So even thou my max speed was not what it should be. I just kept it easy and keep my speed at 17 mph.  I did not have a power meter or a nice rear this year so I just went with a speed goal. One guy on a TT bike who flew by me right before turnaround dumped it at the turn around when the roads was still like the picture below. Overall I average 17.7 mph so I was happy with that and I even left my shoes on the bike during transition. It was not as hot, but I still fore myself to drink water and I had a few gummies when biking. My end time for the bike was 1:24:52.3. So I was pretty happy with that. My strava file can be found here.


after the turnaround (image from Cornwall tri)


going downhill and roads drying up (from Cornwall tri)

img_0920_zpssfjngxfn slowly taking feet out of shoes on last turn (from folks)


I turned into T2 and just dropped the bike and helmet off and put on shoes and I was off to run. Time 1:36


Starting the 10K (from folks)

Run 10 KM

The run is along the river path to a park and back.  My reach goal was 1 hour and my realistic goal was 1 hour and 10 minutes. Before this tri I have not run further then 4 miles for whole 2016. The run this year went a lot better maybe because I was running more. It just felt fine, even with all the mini up and downs of the river path. A few sections of the path is just a sun baked zone. I looked at my watch a few times to see how i was and I know I was close to my goal. My run time was 1:09:05.0 which I am happy with. One thing I am happy about was running the 2nd 5K faster than the first. The link to my strava file is here.



image from Cornwall Tri

As I finish the day at 3:04:29.8 so close to breaking 3 hours.  Always next year.  Overall I am happy with how the race went even thou I miss the goal I had set last year of breaking 3 hours but bet the gaols I had after lack of training this year with my new job.  Always next year and thank you for reading my post. The link to the garmin file is hereOh yea, I got a promotion/switch jobs at work, I found out the Monday I drove back home (my day off).

Posted in biking, Garmin, history, Jamis, K-edge, results, running, strava, swimming, teamBBC, tri, Uncategorized, Xenith SLE

Stowe bike club – Middlesex TT

Hi all,

Here is a quick race report from last Wednesday.  The course is an out and back.  This is home of the original tt for the Stowe Bike Club.  They now have like 10 different courses, including 4 climbing TTs. Coming into this race, I only wanted to finish and not make a fool of my self.  I did however forget to put in more air into my tires from the wet bike Cornwall Tri (report to follow later). I was going to do this course earlier in the season but it got canceled because of weather.  This time the rained hold off till I was home…

The course has one hill on it.  I was feeling great on it and was able to keep my tempo on the course.  The turnaround came faster then I thought it was as I forgot this course is only 8 miles. The winds was calm and I was able to go for a nice pace. Some parts of the course is used for GMSR which is kind of neat to see. I was going to post my link to ride file but it included the time I was just there talking to a few folks. About someone who got clip by a truck (he is okay and the driver came back).   The course itself has very wide shoulders too minus the bridge.

So I did finish the race and felt good and painful.  Getting blow by TT rigs on a road bike is always “fun” but I was used to it from the weekend before.  I will be doing more of the races next year with this group.

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Cornwall Triathlon 2016 Goals 

Sadly I haven’t been active on here along with my training also have suffered. Moving into a new state for a new job effect me a lot. At least I have learned I can do this again.  Now here is my short list of goals for the race next weekend.

Swim 1500 Meters

The moved and lack of money from the moved kind of killed my swimming I normally do year around. I did found a place a bit late which I will be getting a season pass at Wrightsville Reservoir. So I know for next year. My realistic goal is 45 minutes which is 15 minutes slower then last year. My reach goal is 30 minutes yes my realistic goal from last year. I am renting a wetsuit so we see how it is and who knows. I only put the wetsuit on at the store when reserving one last weekend.

Bike 40 KM

I haven’t been biking much only a few time trails outside and rest has been on the trainer. Which is sad but we see what happens. My reach goal is 1 hour and 25 minutes which was my realistic goal from last year. My realistic goal is 1 hour and 45 minutes as I have been bad and haven’t even got a tune up for the bike. 

Run 10 KM

I have been running a lot more this year so only goals which is better then last year. My realistic goal is 1 hour and 10 minutes and my reach goal is 1 hour. I been running more but shorter distances this year. So we see how this plans out. 

Also I plan on enjoying the race. Thank you for reading my post. 

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2016 Muddy Onion

My laptop keyboard is acting up so I am using my phone. Since this event starts and finish in the town I am living I figured might as well signed up. I don’t have a cx or gravel bike yet so I rented a cx bike. When the guy at the shop asked if I want the flats change out he was surprised when I said no then I told him of my road pedals.. At the time I signed up there was two people that I knew.

The not so good:

I signed up there was two people that I knew. Both had to drop out (broken collarbone on first day of vacation and family emergency)
 Brakes on the rental needed adjustment on them
It was cool to start and was going to warm up so I just wear a bib and TeamBBC kit right when we switch back to Voler kit
Both my Garmin 810 and Virb died forgot to charge batteries 

The good:

I learned I have better bike handling see comment of brakes above
Having my GPS watch as backup to know the distance 
Great course Race start and finish within a mile and a half from my houseWell marked no way of getting lost and great signs for caution for areas that needed them
Over 3000 feet of elevation
Got to learn more about my biking skills are at and what kind of shape I am

The fun:

After race BBQ with beverages but I just got a burger and walked uphill to my place 
Some parts of the course I will do then again and got to explore more of the area I moved to 
Meet more bikersMaple syrup shots

Would I do this again yes. Here is some video of my ride if you are board

Thank you for reading this.

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Quick Update

I an going to keep this short. Three things here first when I was putting air in all my wheels I notice two chips on the braking surface. As you can see below.


This is on my Powertap hub wheel so I wouldn’t be using this, sadly as I want to be safe. I been in contact with a few places and it will cost $900 to replace the rim with labor and delivery.  I just do not have that right now and I was looking at the pedals and getting a new set of wheels next year. So I will be using my training rear wheel for now. I will switch the brake pads and cassette later this month.

Second I signed up for Muddy Onion a 35 miles gravel race where I am living. I don’t have my mountain bike with me so I am renting a cross bike. The race is next weekend and I will keep you posted on how it goes. As I was at




Lastly I think I found a few running partners so hopefully I can get better. As that is my weakest part of my tri.  Thank you for reading my quick blog post.

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