This weekend was the beginning of the build for Ironman Florida on November 4, 2006. Since racing Ironman Arizona in April of this year I have been busy doing ½ Ironman & a number of Olympic/Sprint races. The theory in talking to coach Melissa was to develop some speed & maintain a solid base through the summer. I like many athletes likes to train in my own comfort zone which is long and strong. However, this season Melissa & I had some different things in mind.

The key for increasing my Ironman speed is something we have wanted to work on for some time. You see I am a true Ironman athlete meaning that I can find a speed & stay there all day. We have wanted to see me increase the speed at which I can maintain for the duration of the race. In reviewing my racing this summer I am suggesting we have been successful. My last race saw me post a great swim (10^th of 269) and a personal best 10km off the bike.

So the goal this weekend to put in on a solid effort for a 4 hour ride and a 2 hour run to reconfirm my base training. Oh it was nice to be in Ironman training mode again. It was even better when I noticed that my speed in both disciplines had increased & I was able to hold it for the full workout. Better yet in reviewing the numbers on my TIMEX heart rate monitor it was even more encouraging seeing that my heart rate to maintain this increased effort over time had decreased.

I will be looking forward to seeing my friends & athletes race at Ironman Canada on August 27, 2006. It will also be great to get in some solid Ironman Training on the course prior to the race. Ironman training at a whole new level, I just love it. I guess it was worth it to step out of my comfort zone. Maybe you should try it, you might be pleasantly surprised.

Yours in racing,

Bruce “IronCanuck” Bauman

Self Transcendence Triathlon
1.5km Swim, 40km Bike, 10km Run
August 6, 2006
Victoria British Columbia Canada

I have done 35 triathlons including 8 Ironmans so I guess it was time to do an Olympic Distance Triathlon. This triathlon is a true community event ( website http://www.scmt.ca/home.php ) and in preparation for the event I spent a great amount of time working with the organizing committee to introduce Athena & Clydesdale Categories. This involved some media work which not only promoted the event but also my major sponsors. In the end we were successful in attracting 15 Clydesdale Athletes and 9 Athena athletes which is remarkable given this was the first year. We did not split these categories into under & over 40 as is done in many cases as we were unsure of our number of registrants.

The day was spectacular with not a cloud in the sky as I arrived at the race site at 6am for the 7:30am start. The start was divided into waves and I was very happy to be in the first wave. In addition, to this unfamiliar distance ( my first Olympic Distance Race) I was wearing my TIMEX heart rate monitor to get some baseline numbers for my coach & I to work with when we get into the training for Ironman Florida.

Soon the gun was off and it did take me a bit to clear myself from the masses as I quickly found myself in the first chase group. The swim was going well & then it happened. Everything just came together & I took off, it was amazing. I saw myself exit the water in 10^th place of 269 athletes and was off to transition.

It took me a bit to find my bike legs but I was soon off & flying. As is often the case in these short hard efforts my back started to tighten up but as always I know it will loosen in due course. This was no different and by the 20km mark everything was going great. By 30km I noticed that my seat on the bike was loose. The first thought that went through my mind was how a friend of mine had lost his seat & had to finish the race standing up for the last 20km. That was not going to be me so I positioned myself on the nose of the seat to hold it still. Although it slowed me down slightly, and the bumps in the road were no fun I still finished the bike sitting down and 70^th out of 269.

I was in & out of T2 before I knew it and felt great on the run. I figure the speed I lost on the bike helped me on the run. About ½ way through the run the strangest thing started to happen as I could feel my body start to tighten up from head to toe. This was something I had never had happen & I was not sure how to deal with it. I knew I would keep running but take in a little extra nutrition at the next couple aid stations & hope that would work. Not sure if it was the nutrition or the brief stop at the aid stations but I was soon off & feeling great. The last couple of km were tough but they may have been because they were my quickest. Always have to finish with flurry you know.

In the end my time was 2:37.21 good for 2^nd place Clydesdale, 10^th in my age group & 76^th of 269 overall. I was very pleased with my race especially the fact that I had a personal best 10km on this course which I run in training almost every week. I guees a little extra effort in training is warranted J The run is key for me and I have put quite a bit of effort into this sport this year & it was nice to start to see things pay off.

In closing I must say a HUGE THANKS to all my sponsors (Timex and supporting sponsors, and Adidas) who without I would not be able to live my dreams. I owe you everything.

Your in Racing

Bruce “Iron Canuck” Bauman

As triathletes we always think that we need to train train & then train some more. I do not know how many athletes I have talked to that see a day off of work as just another excuse to work in an extra ride, run, swim or better yet all three. I am hear to tell you that the fourth discipline in this sport we call triathlon in rest or better yet Rest & Recovery ( R & R).

I just recently returned from a weeks vacation to Cortes Island on the west coast of Canada where I spent the majority of my day digging for clams, walking the beach or just reading a book. Don’t worry I made sure to get in some exercise every day but restricted myself to 1 hour maximum.

It was wonderful although I must confess I was a little concerned as I had a 2 mile open water swim race on the day after I got back. A bit of a challenge given I only swam a couple times in the “ocean” while I was on vacation. I had to cut it short so I could still get in a run & stay within the predetermined 1 hour maximum workout time.

In the end I returned from vacation relaxed, refreshed and turned in a personal best time in my open water swim to finish 3rd in my age group. I am totally energized about the Olympic distance race this weekend (stay tuned) and training for Ironman Florida.

Remember, be good to yourself and include some down time in your training. Yes, I know being the types we are we must “plan” this time. The only thing I ask is give it a try you will be pleasently surprised.

Yours in racing

Bruce (IronCanuck) Bauman

Welcome to my regular column on the Team TIMEX blog which will focus on training, racing and mental tips. I will try to focus my comments on past experience and any questions posed by you the reader. I encourage you to ask a question what ever it is, I will provide the answer on the hopes that it just MITE help you.

As you can see from my profile I was born and raised in the great white north otherwise known as Canada. This is a land where we finish every sentence with the word eh ! hockey is genetic and we have a very strange name for a ski hat (toque pronounced Tooke).
As you can imagine there are a few different multisport issues for us training and racing in colder climates. Luckily, I live in Victoria BC where I miss out on most of the snow we see in Canada. Well we do get a little snow each year but we always downplay it given the deepfreeze the rest of the nation experiences every winter.

The good thing about living in Victoria is we have a flower count every February to boast about our warm weather and the fact we can easily justify at least two bikes well three if you include our mountain bike. This includes a lovely winter bike complete with fenders with water bottle extensions, and our racing bike although many athletes from the north exploit the colder weather to justify having a few more. Having more than a single digit number of bikes in Canada does not make it any different from triathletes in warmer weather we just use the cold to easily justify it to ourselves and those around usJ

I am looking forward to utilizing this vehicle to assist all of you with any questions you have. Subjects such as training tips, mental toughness, race strategy, and balancing your training in your day to day life can be discussed. Of course if there is a request for discussion on other subjects we will include those as well.

Please feel free to drop me a line in the comments section and I will do my best to get to all questions.

Yours in Racing

Bruce “IronCanuck” Bauman

PS. Multisport Ironcanuck Tips Eh (MITE)

Cowichan Challenge 
1km Swim, 34 km bike, 9km run
 

It has been quite a while since I tried a “sprint” triathlon but having done an early Ironman in Arizona April 9, 2006 it was time to play & develop some speed with 250 of my close friends .

It has been quite a while since I tried a “sprint” triathlon but having done an early Ironman in Arizona April 9, 2006 it was time to play & develop some speed with 250 of my close friends .

It was a great day as it was slightly overcast and the sun did not come out until we were on the run. The swim was crowded as always but I chose the inside lane and had a great time.Yes, the swim was the same length for everyone meaning it was more than 1 km and I exited the water with the top group and ready to attack the challenging 34 km bike. This was the first time I had ridden my new Quintana Roo Typhoon in a race and it was so sweet. I finished the 34km in about 1:01. Tough to tell as the bike time included both transitions but I know it is close having timed it on my Timex Ironman watch. The bike ride is a very difficult 34 km as it winds its way through the Cowichan Valley on Vancouver Island. It is difficult at times to find a rhythm as it is so hilly which is likely why the call it a challenge. Well that and the 9km run.

The 9km run is done on forestry trails. These are not easy forestry trails as the thought of being a mountain goat came to mind while I was out there. The first loop of the run was a little tough as my back had been causing me problems on the bike. It always does in the sprint events and today was no different. By the time the second loop of the run came around everything was back to normal and I was flying in my Adidas Super Nova’s. In looking back it was great to negative split the run to see myself finish 6^th in my age group and 41^st overall.

This is a great race with a mass swim start and a very challenging course. I am now getting prepared for an Olympic distance event on August 6^th. Another sprint what am I thinking but it will be great to work on a little more speed before I get into the long training in preparation for Ironman Florida.