ITU Triathlon World Championship Race Report by Leah Ricciuti

My race and experience with the 2016 Canadian ITU Triathlon World Championship Team was nothing but amazing. With the support and love I received from family and friends throughout the season right up to my race day and after was overwhelming! The Friday before we left my thoughtful husband had booked me a pedicure and then I was to meet him at my in-laws house for dinner so they could say bye to us….well when I got to my in-laws house I was surprised by all my friends and family from near and far dressed in red and white for a Canadian themed party! It was perfect!

Travel to Cozumel went smoothly on the Monday and I successfully put my bike together that afternoon. Tuesday morning I joined the Canadian team and went for a hot and humid ride/run workout, then went into town to get my race package where I met Kevin Brady and then we did a training swim in the ocean. Cozumel has a designated bike/run path (like the beach strip in Burlington) which runs parallel to the road, it was amazing for training and riding around the island! Wednesday we road 10km down to the race site and put our bikes in the transition zone. I was not feeling well with a head-cold and sore throat that day so I missed the opening ceremonies and team dinner that afternoon/night. The next morning, Thursday, was race day! I woke up at 5:30am to my husband handing me my phone saying I could use data on my phone for the day, he asked me to check Facebook (I had created private Facebook group so people could follow my race journey)…he had made a compilation video of friends and family wishing me good luck before my race! So overwhelming and now it was time to race! I walked into the transition zone at 6am and got ready as the sun came up. My wave was at 8am so I relaxed with Christine Walsh and waited for my wave. When it was time I got in the water and it was beautiful and clear, I was nervous about swimming in salt water but I thankfully didn’t drink too much of it! My swim was good, not my fastest time but the clear water sure did distract me. The distance from the water exit to the transition zone was a long 400-500m run and up over a walkway. I got on to my bike and had a great experience riding along the ocean on the designated path that was a flat 10km out and back, it was my first time doing a draft legal race. The run was hot, very humid and lots of turns around the marina….good for spectators but hard to get into a good groove running. I don’t normally stop at the aid stations but I stopped at all of them to pour water on myself as it was so humid! I was proud that I finished strong and completed it in 1hr 13min and came 20th out of 45 in my age group. Spent the rest of the week relaxing at the resort and cheering on team mates. All in all an amazing and memorable experience. Side note, I met Sister Madonna Buder, as she stayed at the same resort, what an amazing woman!



Ironman Mont Tremblant Race Report by Christine Walsh

Do I Have to do it?  Ironman Mont Tremblant

Caught up with the exuberance I signed up for IM Mont Tremblant. After less than a stellar and somewhat limited season of training, I was extremely reluctant to do the race. I tried everything to abort it (boob injury- thanks Kelly) and join some of my fellow non-racers (Gail, Roger and Shawna- sorry) but Greg said ‘no’. Found myself at another start line. Last wave of the swim, if you want a tough start try joining the 40+ women- goggles dislodged within 100 meters, soon after nose kicked, checked to see if it was bleeding– t’was not. Passed some athletes in each of the swim waves, many breast strokers and some back strokers– and you think front crawl is hard. Tough swim, the winning woman pro described it as the waviest swim she had ever done in a race. Happy to reach land (1:19) and run to transition. Then off to the bike in heavy rain—no worries I have this, practiced last year at IM UK. Rained continued throughout the bike, many many crashes—ambulances and athletes down at the side of the road and Greg’s persistent ‘slow down’ (yes he can’t stop coaching even while racing). Was very tough but no crash (which is somewhat novel for me) finished (6:35).  At transition a volunteer asked for my bike – somewhat dazed (last two in Europe were a do it your self affair). Off to the run—well to tell the truth, a walk—legs were broken, perhaps I had left everything on the bike—after a stern bit of self talk—‘you are a machine’ running, running, running forever (5:01). Down the shoot to an incredible celebratory finish line. 13:11 slowest IM time, tough but not toughest—see IMUK.  Notable things about the season and the race—a good start with my UCTC group in Calgary—maybe next year I will attend more practices– thanks coach Mark and team mates. TCOB including the most amazing group of powerful and generous women training partners – you are so inspiring and courageous (Margaret, Helene, Kelly, Katherine, Shawna, Wendy, Francesca). I aspire to be more and more like you.  Wonderful to see so many of you on the course during the race. Your courage under duress kept me going. Great to share the journey with my seasoned Runners Den mentors the Pauls, Gord and Ester and their son Dan on his inaugural IM.  Thanks Eric for bike transport. I am thankful for the best support and cheering crew ever Pat, Mary, Roger, Michelle, and Robin and so many other TCOB and Pace Performers, you kept me going throughout the long long day.  Thanks also to all my friends supporting from a distance. IMMT is the best race I have ever done (great venue, fabulous volunteers, fireworks, music, and more–poutine pretty good too!). Grateful to Greg Pace for always knowing the right thing to say.  And as my friend Gail said, ‘Heck of a way to do a sim for the sprint race at the ITU’s in Cozumel’.

See you on the next start line, my friends.

Ironman Steelhead 70.3 Race Report by Debbie Smith

A view from a first time racer.

I arrived in Michigan on Friday ,At ironman village, just before athlete check in opened.   I had no idea what to expect, I just knew I was excited for my first race experience.  After getting checked in , it was on to shop!  Wow. So much to choose from!
Saturday went back to check in my bike.  The village was just buzzing with people now.  Got into the water and it was wavy and warm… And was hoping that the wind would stop over night so that I didn’t have to swim thru the waves.
Race morning… It was still dark but warm.  Got to transition to find out that the water temp had gone up over night and now the race had become a non wetsuit race .. Now a decision had to be made. After hearing the rules about what happens if you wear one, I opted to wear mine .. After all that’s how I trained!  The wind had stopped and once the sun came out it was a perfect race day .  The wetsuit wave (party wave as the announcer named it) was the last wave to go and had a lot of people in it.  There was a lot of splashing and kicking and hitting for the first 500 m, but after that it seemed better.  The bike course was great and then the run proved to be hilly.  But I told myself this is an ironman race, it’s not supposed to be easy!  I finished happy and strong and ready for the next one ! Although I did shed a few happy tears too!
I arrived at the race excited and finished happy, and have my coach, Bob Crate, to thank for that. His training plan enabled me to have the confidence in myself.  My indoor training this winter , and Friday mornings with Larissa ,  TCoB team mates and friends, and my friends standing behind me, even though I was mostly MIA while training this summer, has been a part of this journey.  I will always remember this race, and the journey to get to the start line.  It was a great race!

Muskoka 70.3 Race Report by Lynn Keane

Let me say this off the top-I am new to this exciting – incredible world of Ironman Triathlon.
That said I was prepared for Muskoka’s IM 70.3 –aptly named Beauty and the Beast this past Sunday.
But what you can only glean from years of racing in triathlon is experience.
My issues in the water and on the bike were not about fear or being undertrained. They were common challenges.. Goggles fogging that sort of thing…What I took away from Sunday was about accepting and adapting when things change on race day- when issues beyond your control conspire to beat you up ..
As the frustration mounted especially on the final miles of the bike (see wasted energy) I finally grabbed a hold of my mind and said” you didn’t just spend the last 6 months training for this day to give up” .
And so in T2 I threw on my shoes and headed out for the run leg and tried to be nice to myself and have gratitude for what was ahead of me!
Lynn Keane


Toronto Triathlon Festival Race Report by Paul Allingham and Ottawa Race Report

This was not only a fun race to do with the cycling leg on the closed Gardiner Expressway, but it was the first one I have done with both my daughters Tara and Kerri in the same race.  And I ran across the finish line with both of them together.  Absolutely thrilling and gratifying for and old Papa.

It was a very nice warm day but with clouds rolling in and out it really couldn’t have been better.  Swim water temp at Ontario Place was quite cool but not a problem and my girls had good times even though we were all in different waves.  The bike leg is always fun riding on the Gardiner with no cars.  It was a bit breezy but with the wind behind us coming back the times were all good as well.  The run is always my poorest leg but got it done and so did the girls.  Since my wave was 8 minutes ahead of Kerri and 12 minutes ahead of Kerri I go to see them both on the bike out and back and same for the run.
And then I waited for each to finish and ran across the finish line with Tara first and then both of us joined Kerri.  I asked Tara just before her finish if she wanted to beat me so she sprinted the last 15 yards and it turned out she beat my overall time by 1 second as a result – bummer or maybe not. And then we all waited for our good friend Mary Loeser to finish.
Truly a great day the day after my birthday – what a gift.
In the end I placed second in my age group to a “younger” 70 year old but beat the other old guy who had beaten me in the inaugural Toronto race 5 years ago.
But this race wasn’t about me – it was all about family and we celebrated with a bbq afterwards wearing our Team Allingham T-shirts one of which will go into the Allingham Hall of Fame.
Next stop on this tour is doing the Mont Tremblant Sprint next year with my son Mark who says he is up for it.  And he can use my extra wet suit and one of my bikes if he doesn’t get his own by then.  That will complete this family thing until my grandkids are old enough for me to race with them.
Happy happy day.
Ottawa Race report
I did the Sprint.  This was the first draft legal cycling sprint race after years of no drafting and was a big change this year.  I think it kept the participation down from past years. My daughter Tara did the race also as we both wanted to qualify for the Rotterdam world championships next year.

Weather had been very hot and humid leading up to the race but it was cooler and a 6:30 start was virtually perfect with little wind.  Water temp was 25C so not wet suit legal.  Bit of a dirty/murky swim in Dows Lake on the Rideau Canal but not a big problem for an old guy immune to mostly everything.
Bike was along the Rideau Canal on closed roads.  The draft legal aspect didn’t help too much as I was in the last wave and most were on the course by the time I left transition. But one other guy was about my pace so we hooked up and alternated leading every 60-90 seconds.  It helped with our speed and I was pretty fast but mostly it helped my legs to not get tired as the recovery when I was 2cd in out 2 man line was more than expected.  As a result my run leg was one of my best in the last 2 years.
All in not a bad race and I finished 2cd in my age group – and qualified for Rotterdam.  Tara finished 10th in her group and tentatively qualified but will await the adjusted results to see if any 44 yr old who will be 45 next year will bump her into the September qualifying group when they open it up to Additional team Canada members.  I’m pretty sure she will be in.
Next year could be another milestone if we compete together in the World Championships.  Doesn’t matter how we finish there as long as we do and wouldn’t it be neat if the wave start timing allowed us to finish together.
Sorry no photos as our supporters were to busy cheering and photographing 2 of my grandkids Natalie and Adam competing in the Kids of Steel races.  Now if only they could compete at the Worlds with us.
Cheers to all,
Proud Paul

Eric Humes Ironman Canada 2016 race report

I arrived in Whistler exactly one week prior to IM Canada, to acclimatize myself with the elevation and with the course, as I had never had the opportunity to train on this course.  I had never actually been out to British Columbia in the summer, so was just excited to experience a whole new adventure.  This was the first race I was doing without any TCoB members, and especially without Deb and Helene there with me, my training partners for the past 2 years.  I felt excited, anxious, uneasy, energetic, sad, positive…..just a whirlwind of emotions as I settled into my residence for the week.

I spent the week working each day from 5am to 2pm (BC Time  which was 8am to 5pm Ontario time) and then would go out for little work outs after my day of work.  I biked the Callaghan hills to understand the climb ( ran into two bears) , I ran the run course, to get a feel for that, and I swam twice in Alta lake to get use to the current and the water temperature ( again another bear sighting).

It was now Saturday, I had my race package, I had checked in my bike, and I had dropped off my transition bags (without any nutrition as there was fear that bears would get into our bags if they could smell any food). I made sure that all of Team Eric had arrived and were situated in their hotels and airbnb locations, and was listening to Zach brown band, and just getting my head ready for the day that was ahead of me.

My alarm was set for 4am, however my eyes were wide open at 335am and I was ready to go, I packed all my nutrition, double checked my bags, then triple checked my bags.  Gave my legs one last shave, and headed out to the T2 to drop off my nutrition, my running shoes and my Bike and run special needs bags (peanut butter sandwiches, peaches, gum and extra socks).  I then loaded onto the school bus with 35 other competitors and made our way to swim start and T1 to check on our bikes, pump the tires, add my nutrition and get ready for the day!

The swim start was based on time waves, and was a two loop swim, which meant there would be feet and bodies in front, behind and around me at all times.  Very different than the other two IM’s I had done in the past, however the day was beautiful the water temp was perfect and on every other breath you would look to see the sun rising over the mountains.  It was breath taking, and almost made me forget I was in a competition.  As I turned the corner to start my second lap of the lake, I felt relaxed, calm and very in control, I just enjoyed every minute of the swim and eventually excited the water feeling really pumped and confident!  I got ready for the bike, had some sunscreen applied and was off, to spend the majority of the day sitting on my bike.

The bike was the hardest bike course I have ever ridden, there was the 15 km bike up the Callaghan which was tough but fair and led to a great 15 km descent where I saved my legs, and really just bombed it.  Now, I made my way back to whistler and then started the 30 km descent into Pemberton, the roads were freshly paved, the volunteers and fans were everywhere and the mountains set the perfect back drop to now settle into the bike.  Once we arrived in Pemberton, there is a 40 K or so out and back that is flat and all around you are mountains with snowcapped glaciers, it was stunning, the winds were in our face on the way out and with our back coming back from the meadows.  I felt great at this point, nutrition was on point, was in a happy place in my mind and was just enjoying the whole experience, but let me tell you that all changed when the 30Km hill back to whistler approached, literally zero breaks and relief just climb, climb, climb, but as Robin Barker always says “we love to climb”.  I put myself in my easiest gear, starred at the front of my wheel and just peddled for what seemed like an eternity, but was really just 1hr and 22 minutes of straight climbing.

As I got off my bike, my legs were jello, I was soaked in sweat, but I felt accomplished, as the bike had been my biggest worry.  I went into the tent, ate my peanut butter sandwich, enjoyed some Gatorade and re applied sunscreen, there was now just 42.2km between me and my 3rd Ironman.

The run started off well, I felt strong in my legs and in my mind, but I slowly started to slip into a dark place, with the heat, the wet socks from the sweating and just fatigue.  I started to think about my TCoB team mates, and not wanting to quit for them, I started to think about my friends who had flown out to BC to cheer me on and I started to think about my sister who has battled a very difficult year, that I was not going to quit and I just pushed on.  It was at about the 17km mark that I snapped out of the funk, found my rhythm and actually felt like a runner again.  And run I did, I just started picking up speed with ever 5Km split, not great speed, but speed, and with the speed came confidence.  Team Eric had also started to appear all over the course, and with that constant spurt of energy and excitement I ran as hard as I could all the way around the course one more time, and down the final stretch with such determination and energy, that I think people were caught off guard.

It was my slowest IM yet, however, the one that has left me feeling the most confident and excited about my next one (In Tremblant on August 21st of this year).  So my bike has been put back together, all my laundry is done and I am back to training as hard as I can for a few weeks, before I go and compete again.  In a sport that takes so much from you at some points, it is also so refreshing to feel how much it gives back to you in other points.

Thank you to all of my TCoB team mates, and I look forward to seeing you at practice…………Stay Strong and roll on!


Eric Humes

On Becoming a “Certain Age” by Paul Goodrow

On Becoming a “Certain Age”

Nothing is more disconcerting to an athlete than the sudden realization that we’ve reached a “Certain Age”. And it’s not gradual. One day it’s all about going faster and faster, the continual quest for personal bests. And then it’s not. It’s OMG! OMG! I‘ve become one of them.

For years we ignored it and frankly, it just didn’t interest us. When older friends of a Certain Age talked about it, we were like “Whatever…”

And we never like to admit we’ve reached a Certain Age. Certainly not to our fellow athletes. But once we’re there, we know it. Oh do we know it!

But we still like to think we can hang with everyone. And for a while we can. We just pay a bigger price. Recovery is now spelled “r-e-c-o-v-e-r-r-r-y”. We research all the science behind rest and how muscles recover. But why does it have to take so long? We know all the benefits. But it still pisses us off!

Apparently “muscle memory” is just like regular memory. We have to “jog it”. So we don’t fret when the first open water swim of the season feels like the first open water swim ever! We just go about our business and eventually it all kicks back in.

Sometimes a nerve just stops firing. Just stops. For no good reason. Other than it wants to retire and drink pina coladas by the pool. And the muscle it used to talk to? It stops working too. And we wonder why we have a certain pain. Once our team of therapists figures out the problem, we do exercises to get the scumbags back to work. And they fight us…every. step. of. the. way.

Gradually we readjust our goals. Before, we sort of tolerated injury and we healed fast enough. Now it’s a process in and of itself… with it’s own set of goals and ambitions. Getting to the start line relatively injury free is more satisfying than ever.

But even after we’ve reached that Certain Age, on occasion, we get to do a couple of things we’ve always liked to do. And they give us real joy, more so in their rarity. So when we’ve been good, and we’re feeling young and frisky, and all the conditions are right, the stars and planets are all aligned, for a few precious minutes….we get to run really fast!! As for the other thing… pretty much “ditto”.

And after a Certain Age, we develop new heroes. Like the 83 year old who was doing laps beside me when I was re-learning how to swim and going anaerobic in less than one lap. And wanting to quit. But she kicked my ego’s ass.

Or my mother’s friend who, in her eighties, still took to the streets on her rollerblades. And all the others who, even after that Certain Age, are still kicking and rocking it, pushing boundaries, refusing to go gently, and just doing it.

We remind ourselves “it’s all good”. Because it really is!!

Race Report Italy 70.3 Pescara by Paul Allingham

Hey gang,

This was quite an experience in both a good and bad way.
Forecast for race day was rain and thunderstorms – didn’t materialize.  But the race start was scheduled for noon with a self seeding walk-in start for the swim.  Just as the pros entered the water followed by about 200 of the 1300 age groupers a gale started to blow which really whipped up the water and blew over the swim finish “arches”.  And one of the early starters did the swim out to the breakwall of rocks that we were to swim through and was swept into the rock getting a head and leg abrasion.  So they stopped the swim with about 1100 of us lined up on the beach and a few in the water, many of whom completed the swim including all the pros.
They decided to give everyone a time of 1 hour for the swim and Transition 1 and restarted the race in a sort of time trial start 5 at a time every 5 seconds from the bike start.   But you could take your time in transition from wet suit to bike gear and get in the line whenever you wanted.  I was OK with this as I’d experienced somewhat the same thing at the Steelhead 70.3 a few years ago.  Que sera sera – Italian???  I’m trying but Joanne speaks fluent Italian and I just smile and eat – and maybe a little vino.
So I headed out on the bike and by then the gale had diminished significantly.  The bike course was harder than I expected with about 45K of hills west of Pescara and what I interpreted from the elevation chart as 5-7% grades with 3 rises of 4-5K turned out to be relatively continuous climbs and descents with some grades reaching 12-14% for parts of the climbs.  But I finished OK despite my limited training and indulging in the Italian and Sicilian food and lifestyle.
It rained lightly for the last 30 minutes of the bike and during most of the run but was not windy and it kept things a bit cooler still mid 20’sC.  My past GI problems started about 14K into the run and I walked most of the last 7K.  As a result while I finished 15 minutes ahead of my chief competitor, a wonderful 74 year old Japanese gentleman who we spent some time with, he started 20 minutes after me on the bike and beat my time by 5 minutes.  That’s probably at least what I lost in the last 7K as we passed each other 5-6 timers on the 3 loop course and I tracked the difference in our time and distance and I was 24 minutes ahead of him at one point – I just didn’t know when he had started.
But I can’t complain about a 2cd place especially when I got to know this guy.  He was a “pro” and said he had completed 29 Ironman races so he deserved it.  But he was the only guy in the race older than me.
We are now spending a few days 100K up the Adriatic Coast at Joanne’s parents birthplace, Porto San Giorgio, and visiting several cousins and their families.  Home Friday and then to Tremblant for the 70.3 on the 26th.
Attached a few photos that are good photos taken by Joanne but do show the GI distress on my face.
Ciao, Paolo

Kevin Brady Race Report Cycling in Sardegna Italy

As Many of you know from my last Blog, I just competed a 6 stage(day) cycling race in Sardegna Italy. I have had many of you send me notes of encouragement and as well asking how the race went. I can honestly say, it was the most physically and mentally demanding race I have ever, ever done. Most races last a portion of a day and although Marathons or Triathlons are difficult, it is a different event to race every single day for an average of 3-6 hours full out and typically climbing mountains. Having said that, it was an amazing week and one I will cherish forever as I am sure my friends from Milton will attest. I struggled with how to report on the race as there were so many amazing moments that was tough to fit into one blog. I hope you enjoy the format I have chosen:

1. Saddle Sores Are Real!

I had heard about saddle sores before but never experienced them firsthand. Mine were so sore that I couldnt even sit on my seat my last few days of racing without exrutiating pain but I had to finish. Mine were infected and I am still nursing them 4 days after the race(thank goodness for polysporin!). As you can see from the picture below, Barb went out and bought me some of her “home remedies” for Saddle Sores!

2. The Importance of Family and Friends

When I signed up for the race, I had asked Barb to join me during the race week. Initially she wasn’t going to come as she knew I was going to be busy racing, recovering etc. I managed to convince her to join me and I must say, it was great to have her there for moral support of me and our team. She was there every day to see us cross the finish line and also provided great support of me during the week(including nursing my injuries!). In addition, I had notes of encouragement all week long from our children – Tim, Matt and Lauren which was amazing. I also had notes from many friends and many of you offering your support which I truly appreciated.

3. Nothing beats being prepared.

I trained for this race as much as possible based on my schedule. And although I felt that I was in shape, there were tons of amazing racers that were definitely at another level(Pros). I raced for a total of over 18 hours and although it was gruelling, I had good energy levels each day as I had put in the necessary training.

4. Cycling Pals – Work Hard/Play Hard

I was invited to this event by John Norris and attended with some other members of
the Milton Cycling Club who took me in as one of their own. They were an amazing group of people and provided amazing motivation and fun during the week. The best part was although they all treated the race very seriously, we had a blast the rest of the time and had more fun than anything. A huge shout out to John,Jane,Ron, Pat, Karl and his twin John who came in from Ottawa. Also to our new found friends – Dennis(has completed 9 Tour Sardegna races), Paul, Dominic, Paul and Christine – all great people that we truly enjoyed!.

5. It is as much Mental as it is Physical

Although the race was extremely physically demanding each day, it was even more important to have the Mental focus to stay with it. Many days were very long and taxing, and each day I found I needed to re focus mentally prior to the race in order to maximize my racing. Even while racing it was easy to “ease off “however it was important to stay focused on giving every stage and every mile maximum effort. I can honestly say that I didn’t leave anything out there on any given day.

6. Now I truly understand what a Peloton is:

Although I had seen the Peloton on various races on TV, I had never experienced riding in one before. When racing at speeds over 40 +km hour and less than 1′′ from the cyclists in front and around you, it takes mental focus to stay out of danger. The Peloton provided amazing benefits in terms of reducing wind resistance however on the other hand was mentally taxing as you needed to be on your game 100% of the time. The best was one day I raced with the Peloton the entire race(120km) as it was relatively flat and the end was amazing. The momentum continued to build toward the end of the race and the final km was a full out sprint to the finish. Was amazing and my Adrenaline was going full blast!

7. Cycling Racing is Dangerous

Most of the time you are riding within inches of fellow riders while moving very fast. Add to this riding in large groups(Peloton), crazy speed and racing up and down mountains is a recipe for danger. Every day there were numerous riders being taken off the course by ambulance. My thoughts and prayers went out to these riders daily.

8. Cycling is a “brotherhood”.

Most of the other cyclists did not speak a word of English. Even with this barrier, it was amazing how close I felt to other cyclists in the race. There were many moments during the week where I found myself racing, climbing or descending with the same people. Although we couldn’t communicate through language, we did through expression, laughter, pats on the back as we rode past each other. It was amazing to feel the connection to riders from around the world.

9. Sustaining Energy Over The 6 Days.

I found the most important component was to maintain a steady level of energy over the course of the 6 days. I had met with Naturopath Dr. Callum Cowan( prior to my race and he provided me with advice and supplements for pre race preparation as well as during the event itself. Following each day of racing I would eat massive amounts of food and try to replenish my glycogen stores that had been depleted(particularly from the Grand Fondo which was 172 km long and almost 6 hours of racing). The Pre and Post recovery powders that Dr.Callum recommended I feel were instrumental in me maintaining my energy levels throughout the week. Besides my Saddle Sores(couldn’t sit) and my aggravated Archillies, I had the same energy level on Day 6 that I did on Day 1.

10. HRV Readings Don’t Matter When Racing

I must say that I have never had my HRV readings so low as when I raced last week. It is an obvious sign of the crazy stress I was putting my body through each day and was reflective of my Sympathetic Nervous System. Most days it was either “Yellow” Or “Red” readings which therefore meant I should have been doing zero excretes those days. Even with those readings, I believe that is where the “Mental” component came through and took over to ensure I still went maximum. In fact one of my very fastest days of racing was on a day when my HRV was the lowest score I had ever logged

– Red 42(which means don’t do any excercsie!

11. The Importance of Enjoying Every Moment Of the Experience(I know I said 10 however I needed to include this one)

I must say that I truly enjoyed every moment of the race. The views were amazing, the sound of the birds that surrounded us, the sunlight, the ocean views – was all amazing. I felt truly connected to the beautiful world around me during this event. Our son Tim reminded me during the event to “Enjoy the Journey” which was a great reminder to me.

I also had my phone with me and played Music(typically Cold Play) on a few of those lonely climbs. Other cyclists loved it(I think) as when I went by them they would comment “Musica”! All of this was in an effort to maximize the enjoyment of the experience.

Yours In Good Health from Sardegna, Kev