Monday evening Run Clinic

Come join us Monday evenings starting October 19th for the Monday evening run clinic.

This Coached program progresses through the 21 weeks, culminating at the Around the Bay 5, 10, 15 or 30 km. Race.Monday TCoB Run Clinic jpeg

Fall Colours Ride

Come join us for this special Fall Colours Ride Saturday October 17th.

2 distances to pick from the 100 km leaves the Beachway Park Pavilion at 9 a.m. the 50 km leaves the Beachway Park Pavilion at 10:30 a.m. Followed by a social BBQ at the Perry’s house after.
Fall colours ride 2015 Jpeg

TCoB Awards Criteria

Here is the list of Awards and criteria for the End of Year Banquet.

We would love your input, so if you know of someone who meets the criteria, please let us know before Monday September 28th.

Meredith Spirit and Energy

Emulating the attributes of the late Meredith Hagan, this athlete is a positive influence on all members both at workouts and races. They posses a vigorous, courageous and optimistic attitude. Their smile and friendly nature makes them a natural team builder and they help out whenever they can.

Most Improved Athlete

The recipient of this award has made marked improvements in their athletic performances this year and are a familiar face at many workouts. their 100% effort is reason for their accomplishments.

Rookie of the Year

The recipient of this award is a new member to the club this year, as well as new to the sport of triathlon. They may have a strong background in one or two of the disciplines in triathlon, but this was their first year of competing in the sport. They have finished in the top 10, and/or on the podium in their age group in many races. All of these nominees share a new found passion for the sport of triathlon.

Athlete of the Year

This member consistently places on the podium for their age group in races. They possess attributes such as positive attitude, perseverance, drive and determination. They are and active member of the club, participating in workouts and special events. The recipient of this award always strives for the best and gives top effort.

Chicago ITU Grand Final Chicago Race Report by Paul Allingham

Aquathon Race Report

We did good.  Race morning was pleasant with temps in the 70’s that rose to low 80’s by the afternoon but only a little wind.
Race start at 11:30 was OK but water temps a bit cool at 63F (16C).  No problem for hearty Canadians.  About 93 in our wave but that was all men in any age group over 70 years old (70-74, 75-79, 80-84, 85-89 and 90+ apparently but I didn’t see anyone in our wave in a wheelchair).  No cuties to watch as they went later.
Turns out the swim was against a bit of a current which was created by the winds from the south and we swam head on into it.  And the course that was to be 750m was measured by some athletes with GPS at 830m so the times were a bit slow.  My time was 16:31 about 10 seconds ahead of my buddy Derek but we were together racked side by side in transition.  He got to the run before me as I decided to put on socks and he didn’t.  It was a long run into and out of transition so our T time was about 6 minutes.  The course was 1 1/2 laps up and down Columbus Ave dead flat.  I followed Derek most of the way and a hundred cuties passed us as the younger faster ones were in the waves behind us.  Couldn’t catch one but I caught Derek.
My 5K time was my fastest of the year at 27:48 about 5 seconds faster than Derek but we crossed the finish line together at 50:32 total.  And we were told we were 5th and 6th in the 70-74 group (in the world?).  Not bad for a couple of old farts.
Sprint Race Report
Another race but hotter today and more humid than yesterday and more winds.  They raised the red alert part way through the race as it got hotter and very humid and the forecast cloud cover didn’t materialize.  An Aussie stumbled and fell 3 times in front of me near the finish chute looking badly dehydrated.

Winds from the south still created a bit more current to swim against so my time for the 750m (some said it was 830m on their GPS although they may have wandered off course) was slower at 17:26.  Slow transition again because of the long run in at over 6 min. but a pretty fast bike over the 20K in 35:26.  My new Cervelo P3 is pretty quick on this flat course and handled the wind fine – I was doing 35-37 K/hr with the wind and holding 30 K against it.  Averaged around 32 I think with a couple of hairpin turns slowing things for a bit.
A 5 minute T2 again with a long run in with the bike and then off on the run for 5K but it was blistering hot and humid and I managed 31:35 which was a few minutes slower for that portion than yesterday.  Nevertheless I placed 13th in the world for 70-74 guys and top Canadian.  I’m happy.  The spectators were great especially the Canadians cheering.
Derek finished 15th and 2cd Canadian in the age group about 1:22 behind me and other than my quick bike time may have beaten me as he was  30 seconds faster on the run. We were within 4 seconds of each other on the swim part
Not so sure about the Olympic (Standard) distance race on Saturday as the weather is forecast to turn with thundershowers and high winds tomorrow and early Saturday. Cooler weather will be fine but rain and higher winds will slow things down especially on the bike.
Attached a couple of photos from yesterday before the opening ceremony where Derek and I were clowning around a bit.  There were a number of photographers on the course today and I should see the results tomorrow so I’ll forward some of the decent ones when I get them.
Cheers, Paul
Olympic Race Report 
Hi all,

Well our final race is over and I’m home.  We left right after the race and drove the 8 hours arriving at 2 am.  But it was worth it to sleep in my own bed and have the entire Sunday to relax with NFL football and the BMW Golf Championship and the Jays game.  A bit tired and some minor stiffness after 3 races in 4 days but really fine.
In the build up to the Saturday race on Friday the weather forecast was quite poor with a big storm expected by 4 pm so the race organizers made changes and they were the right ones. The women’s Elite pro race scheduled to 5 pm was moved up to 1 pm.  And our bike check-in that afternoon was cancelled.  The storm did hit at about 4 pm and lasted most of the night with heavy rain.  High winds also resulted in the cancellation of the use of solid disk wheels and left many athletes scrambling for replacements.
So our check-in and set up was for 6 am Saturday and by then the storm had essentially passed leaving a lot of flooding in the suburbs but downtown for racing turned out to be fine.
The water was calmer but a bit colder at 60F than earlier in the week.  And the winds had changed to come from the north which created a current that we swam with for 1150 of the 1500m rather than against.  Because of the storm there were a lot of floating weeds to swim through and you couldn’t see much as it was murky but it wasn’t a big problem.  So my time was decent at 31:39 about 40 seconds behind my buddy  Derek.
My bike was good and 40K done in 1 hr 12 min is faster than my usual despite having rather tired legs – the new tri-bike is great in the flats.  The course was flat and that helped as I was in the aero position most of the time.  But it was quite technical with lots of turns both right angle and hairpin as 1/3 of the course was in tunnels or under the downtown Chicago streets.  It was hard to see with dark sunglasses at times and I saw several crashes, a couple right in front of me, when racers didn’t slow enough for the turns.  Because of the “tunnels” my GPS only registered 24K of the 40K as it couldn’t get a signal.  That put my average speed at 20K/hr but it was really over 32K/hr when adjusted to the proper distance covered.  Not bad with all the turns and the winds when we were above ground.
I picked up 3 1/2 minutes on Derek but he caught me again half way through the 10K run.  My GPS showed it was actually 10.5K and we heard from our coach after that the layout had been long.  So my time of 1 hr 9 minutes was misleading. It was a tough run as it got hot again and my legs were tired and had no lift.
Nevertheless I finished the race in 3 hr 5 minutes and was 16th, about 90 seconds behind Derek who was 14th.  When you totalled the times for our 3 races we ended up within 3 seconds of each other over 5 1/2 hours of racing 3 times in 4 days.  I guess when you are over 70 everything goes at one pace regardless – “fools seldom differ”.
It was the end to a very nice week.  There were hiccups by the race organizers and Triathlon Canada along the way but it all ended on a good note with a very successful event.
I read a nice article on Don Henley of the Eagles while in Chicago and to quote him “the great becomes the enemy of the good”. That’s how I feel right now – good and just happy to finish and be here or anywhere.  I could say great but I don’t want enemies.
Cheers, Paul

Iron Mountain, by Paul Goodrow

This was not to be my journey (yet), but it is the journey of first time Ironmen.  So this is my tribute to them. It is dedicated to Deb, Olivia, Wendy, Anna, Beth, Katherine, Kara and Shane – and especially to my friend Greg, who has shown me the mountains.

I looked up from the base of the mountain – Iron Mountain – and was afraid. How was I to conquer the summit when I couldn’t even see it? What had I committed to?

Iron Mountain – toughest and most demanding of all, even capricious and mean. It was known to whirl off climbers it suddenly deemed unworthy. Would I be worthy?

But the Mountain had called me. When asked why I dared to take on such an audacious, even outrageous adventure, it was the only answer I knew. The Mountain had called me.

I took a single step. And then another, and another, and another after that. And thus did I begin my quest…my odyssey.

At first the Mountain teased me. The path was easy, well marked and just gently rising. And I had the company of other climbers. On the outside we laughed and joked and enjoyed each other’s presence. But on the inside, we knew….

I had purchased a guide to the Mountain. Just follow the trail and it will take you to the peak. Ha! The Mountain does not give of itself so easily. Soon the trail became overgrown and unclear. And I was on my own.

And I realized I had embarked on a parallel journey. The more I climbed, the further I plumbed the depths of my mind, my innermost being. Where I was forced to confront what had lain hidden and dormant. Demons instilling doubt…monsters conjuring fear…sirens bidding me quit.

It seemed each day the Mountain relished in presenting new obstacles. Fierce winds and rain, crevices to navigate, sheer rock faces to overcome, the way forward impossibly encumbered, as it grew steeper and steeper. Some days I was forced to retreat and find another way. Other times I simply trusted and leapt. And I saw the fallen…those who the Mountain had rejected. Would I be next?

Fatigue became a constant. The demons and monsters grew louder sensing growing weakness. My internal battles became as fierce as those with the Mountain. The sirens grew ever more enticing, promising longed for ease and comfort.

Then one day I sensed a subtle change. I became aware of new-found strength. My body began to feel forged of iron, as did my will. I had found a new weapon and growing confidence. “My legs are forged of iron…my will is forged of iron…I am forged of iron” – oft repeated mantras as I grew weary on the Mountain, and as I fought internal wars.

After what seemed liked endless months, I reached the summit camp, where I was joined by hundreds of fellow climbers – all ready to tackle the one-day, mad race to the peak.

It was to be the greatest challenge of all, for the Mountain had saved the gravest, rockiest, painful, mind numbing challenge for last…the Mountain does not give of itself easily.

And knowing they had but one last chance, the din from the demons and monsters and sirens had become a cacophony. “You can’t do this. This is too hard. The pain is too much. You are too tired. Come rest with me”.

I fought back. “My legs are forged of iron…my will is forged of iron…I am forged of iron” over and over and over again.

And then, almost suddenly, the Mountain welcomed me to the finish. I had conquered Iron Mountain!! Fatigue gave way to energy, doubt to accomplishment, pain to ecstasy. I screamed pure joy. And bounced and danced.

And the demons and monsters were silenced.

The journey up the Mountain had been my own, but as I looked back, the Mountain revealed to me all the hands that had guided, and lifted and sometimes pushed me along. And I could hear the voices that had encouraged, and cheered and sometimes prodded. And I knew that I had not been alone after all. And it gave me unfathomable comfort.

After the celebrations, I found myself alone in a quiet spot. I was engulfed in a profound sadness, as I realized I must bid adieu to my Mountain…my Mountain who had once called and then accepted me, and who I had grown to know intimately, and to love. And the spring, wound so tightly inside these past months, begged for release.

I let my tears flow freely.

These days, I walk a little taller. I know that I am forged of iron, for I have heard those words I had so often dreamt:

You are an IRONMAN!!!

TCoB Gear Sale

Many 2015 uniform items available.  Lots of 2014 pieces offered at great prices.  Come out to Neworld Runner’s and Tri Shop:  Thursday Sept. 24, 6:30 – 8:00pm, Saturday Sept. 26, 10:00 – 11:00am, Tuesday Sept. 29, 11:30 – 1:00, Wednesday Sept. 30. 11:30 – 1:00 and Friday Oct. 2, 11:30 – 1:00.

TCoB Uniform Sale jpeg