Racing in Tempe, Arizona last weekend was a nice break from the cool temps in Quebec and a good race to finish off the season.

The temperature ended up being almost perfect, a little cool in the morning, but perfect in the afternoon. The wind was fairly calm, increasing slightly throughout the day. The temperature of the water was 62deg, so a full-length wetsuit was definitely recommended.

The wide swim start at Tempe town lake made for little physical contact, amongst the pros at least, and wavy for most of the 3.8k.  I started in a good position, just a little off centre (it seemed like there were 2 groups, left and right). The whirlpool effect was working well, but unfortunately the big pack split just before half way. This is why it is good to be at or near the front of the pack, one would not miss the break. But, I missed the break, but stayed comfortably in a pack of 5-6.  The pace was too easy, so I had a bad feeling it was not going to be a fast time. I exited the steep ladder in just under 57mins and comfortable…aside from cold feet. It was a few mins slower than the 53-55min swim that I was hoping for, but okay for the long day to come.

I quickly mounted my bike and was off on the relatively flat and technical course; including many turns and navigation passing on the 2nd and 3rd loops. I followed my watts and HR via my computer and Timex race trainer, so I was aware that I was not over exerting myself, rather maybe taking it too easy. My watts dropped on the 2nd and 3rd loops, but I was riding the same speed as 4 other competitors in my proximity. I think I am better off all alone, but it is hard to stay that way on a course such as this. My HR varied between 110’s and 120’s, so I know it was attainable to maintain, but maybe not aggressive enough. Thanks to Doug Berner for the the Orbea bike tune-up resulting in perfect shifting. My eventual time on my Orbea, (TT bike) was 4h43. Not the 4:30’s I was hoping for, but I exerted less effort. One big side not is that I missed my special needs which contained 1300 kcal of my planned energy;  therefore very impt and a foreshadowing of things to come. Off to T2…

After changing my shorts and race belt for running gear I began running olong the lake at 5h45 on the clock. I was hoping for 5h30-45, so I was at the at the end of my goal range. I knew that under 9hrs was still very doable, as I have been focusing on my run since IM Lou. However, my stomach was upset and therefore difficult to push my HR up to my level of fitness. Due to the fact I missed my special needs, I was very short on cals and I grabbed a gel or 2 at every aid station the first 5 miles. At mile 4 on the run I stopped at a port-a-pottie to go pee, but quickly realized something else was coming out as well (I had diarrhea). I continued on, running around 7min per mile, but every time I had to stop (5 times by the end) I lost a min or 2 and could not run hard for very long before my stomach started turning again. In order to keep enough energy I ate around 15-20 PowerBar gels on the course, compared with my usual 2-3. This may have aggravated my upset stomach.  After the first lap of 3, I was still on a pace to go under 9hrs, but the continued toilet stops was meaning that I had to speed up to stay on pace.

At the end of the day I am overall very content with my effort and taper, giving me a 9:08 time and feeling great muscularly and physically (heart and lungs) right to the end. My stomach ended up being an unfortunte limiting factor today. The ironic thing is the day before I was discussing digestive problems with Kim Loeffleur who had could not run in both Hawaii and FL due to digestion problems. I guess after my race she may not be considering my suggestions.

Now, a few months of general cardio, strength and specific sport technique work before specific preparations for a spring 70.3.

Happy training,
Dave

Here we go again, 2011 is the 4^th time going to Louisville of its 5 year existence (however 3 years ago I did not race because of 3 broken ribs 3 wks prior- just trained there).

I really like the bathtub-like 86 degree warm water, even though it is in the Ohio river, which is probably not the cleanest.  The 2011 edition brought a much smaller pro men’s field and a larger and strong pro women’s field.  The men’s race had 2010 champ Paul Ambrose, 2009 champ Chris McDonald and 2^nd place 2010 WI Roman Guillaume amongst others.  With the new points system for pros wanting to go to IM Hawaii, athletes now have to be more selective in their race choices.  Less pros also means more time totally alone (like me).

After having 2 cortisone shots in my shoulder and not swimming for almost 6 months (then limited to 2-3x/ week), I was not sure what to expect in the swim.  As well, I fought a long 2-year battle with tight and sore gluts that greatly impeded my long distance and speed training; thank heavens for x-country skiing in Valcartier.  Finally, IM Louisville was also going to be my first “real” race of the year after riding an extra 10miles at Mooseman 70.3 in June.  I attended the World Military Games in Brazil the 25^th July, as the CF coach of the program.  This was an amazing experience and the race was the same weekend as IM LP, which is normally a staple in my calendar.  I was just going to do the best I could, confident that I could not have done any more and I would be content what my body was to give me on the day.

Fast forward to race day.  The taper went well even though I did my longest run of 2hrs, in over a year, was 2 weeks before the race.  Once in Louisville, it was quick to see that the temps were going to be much warmer than Quebec or Brazil (winter there).  The first day the mercury hit 102 F and it stayed in the 90’s with high humidity all week long.  Race day however, was going to be slightly cooler, as the forecast was for 85-90 deg.  Bring on the heat!

Race morning at 05:00 it was 76, so no real need for warm-ups and there is a 1.5k walk to the swim start, so no sense in wearing too much clothes.  The pro mass start is 06:50 with the age-group athletes starting at 07:00 separated by 3 secs each.  I chose to start on the right side (big mistake to find out later) and figured it would give me an exit route if I was getting hit.  However, there was a pro women just on my left that was losing the main group and I could not get over to where they were.  After realizing I was not going to get around her and she was not going to move over I chose to slow down, let her go and go to the left side.  The next 3.5k she was 5-10m in front of me and the guys I wanted to be with, and they were 10m ahead of her.  This gap grew the last 500m-1k and we ended up 45-50sec behind them (55:20 instead of 54’somthing). I had a tough time staying strong in the swim and thought I was actually much slower- like 1hr, so somewhat content. The Orca swim-skin was an amazing suit to have over the uniform.  No neoprene (not permitted), but water just “runs” off of the suit- amazing.

Photo by Larry Rosa

The bike was next and it is my second year (Timex partnership) with the Orbea- Ordu. I am really growing to love this bike.  It took a little time to get used to, but it is light, responsive and aero; what more can anyone want in a fast bike. I rode the whole way solo, aside from passing two faster women swimmers (Biscay and Kraft) the first 5-15k.  I followed my HR, watts (250-300) and rpms, so able to comfortably ride 4:50 on the hilly bike course. The hills are mostly short and steep rollers like IM WI, where a strong guy can “roll over” most of them. I wish that I could have been able to do another 2 loops of the bike instead of having to run a marathon.  Kind of funny that my athletic background is actually running (have done 32min for a 10k), I guess that is what injuries will do.

I got off the bike in 6^th, the 3^rd consecutive year I got off in 5-6^th place and the same time as 2 years ago when I went 9:01.  The run however this year turned into a “death march” and my only two facets to focus on were short and quick strides (efficient and prevent cramping) and hydrate at every aid station, to stay in the top 6.  The temps were around 86 and humid, so I had seen tougher. I started 2-3min behind 5^th and 7^th was 6mins behind me, so my goal was to now finish in the top 5.

Photo by Larry Rosa

Luckily the top 5 pros get a bike to lead them to ensure a safe route, so once in 5th after mile 13 after Roman from France pulled out (a VERY nice guy!), I was able to chat with the 5^th place biker. Once Paul Amey pulled out after dropping from 1^st-4^th, I then only had the 3 fast runners ahead of me, so now my goal was to stay in 4^th,who was now 2mins behind me with 10k to go. I managed to finish 1:30 ahead of 5^th and sometimes one gets rewarded for days that are not their best due to uncontrollable circumstances (other athletes also having difficulties).

Many thanks out to Timex and all those who have helped  me in doing what I love.

Happy training and next up on the calendar are 70.3 Syracuse and IM AZ.

Dave Harju

In the interest of time and efficiency I am attempting to write 2 race reports in 1 (IM LP and Louisville).  Both are excellent races and I highly recommend either of them for anyone looking at doing beautiful bike courses in very different climates.

1. Lake Placid is like a home course for anyone in the eastern part of Canada (eg. me), as many venture to train in the Adirondack’s for the atmosphere and the challenging/ motivating environment.

Lake Placid was my first race of the season due to year-long hamstring/ glut issues.  The day began with non-wetsuit swim for the pros in the 73deg water.  Swimming pools are 83deg and any water much less than 80 is too cold for me (sans wetsuit).  Not only does a wetsuit provide warmth- helping retain one’s heat and therefore strength, but swimming is 5sec plus faster per 100m and effort exerted is much less (due to floating/ stroke balance without kicking).  I therefore was not very happy to leave my Aquasphere Ionic at the house;  despite being from Thunder Bay my body does not fair well in cold water.  I ended up swimming 1h02, and my 5 previous IM LP’s ranged from 50-53min.  Therefore, losing about 10mins and I was one of the last pros out of the water, instead of being in the chase pack.  Okay, I have 180k on my Orbea to make it up.

I stayed true to my Powertap averaging 260+ watts with my new Shimano/ Pro equipped Orbea Ordu and slowly catching some of the pros I was hoping to come out of the water with.  Orbea (from Spain) is really serving as a great partnership with the Timex Multi-sport Team.  I finally ended up getting into 7^th place within the last ~ 30-50k of the bike, but with periodically cramping gluts my 5:02 bike did not give me the normal big cushion (5-10min) on my pursuers in the top ten.

I began the run after having a “nature’s call” in the transition zone, giving another minute in the process.  Once I began running I quickly (1 mile) began suffering cramping quads- I knew it was going to be a VERY LONG day at that point.  With 25miles to go there was “nowhere to hide”.  To make a long story short I hobbled through a 3:28 marathon and many athletes were able to catch me in the process.  I finished as the 14^th pro, but happy to see the finish line and use the training for IM Louisville in 5 weeks….demonstrate some of my hard winter training there.  I knew the water and air would be much warmer there and everyone would be sans wetsuit.  So much for getting my pro Hawaii spot in LP, maybe it was poetic justice after not taking my spot the last 4 years and hoping to take it this year.   I had another chance in KY, but only 2-3 spots available for the pro men, with 30+ strong men to content with.

2. Fast forward 5 weeks to Louisville, KY- home of the Kentucky Derby and Colonel Sanders.  Just fresh off a pseudo heat-wave (for Canadians) with the temps in the mid- high 90’s not counting the humidity.

After relaxing and training in the KY mid-day sun daily (to acclimatize) and running every lunch-time in the warm eastern Canada summer I thought I was ready for any heat mother nature could throw at us.

However, after a few days of seasonal normal temps the race day started at 5am and over 85deg, not counting the humidity.  I was VERY HAPPY to have warm water in KY, as the temp was 85 degrees (10deg+ warmer than the water in LP) and I swam 7 mins faster with roughly the same conditions!

LP= 1:02 and KY= 55min (main chase pack).

Instead of trying to survive I was able to bridge a few gaps and come out of the water in the top 10 overall- just under 56min.  I was hoping to ride with Timex Multisport teammate Eric Bean (6th Overall- IM AZ 2009) and 5-time IM champ Jason Shortis, but dropped my Powertap computer in transition and chose to go back for it- losing site of the pair.  They got off the bike in 3^rd and 4^th and they stayed very strong working up through the field.

I ended up going back and forth with Patrick Evo- who cheered me on every time he re-passed me.   We mentally worked together, staying with 1-3min of each other- until the last 30k, when he pulled 4-5mins ahead of me.  I was content with my 4h50 on the hilly bike ride and in 6^th overall.  I knew that I had some good runners chasing me (Max Longree and Sergio Marquez).  Also, super-swimmer John Flannagan (ex-US national open water team) was coming- who actually cheered me on when I passed him the last 20k of the bike.  The pro competitors in Ironman are incredibly supportive of each other and on a bad day one cannot help but give it their all.

I suffered the same feat as Jason Shortis (walking and stopping) and many others; which was an upset stomach soon after the bike.   Therefore, I was unable to take in sufficient liquids/ food for the run.  I tried for 13miles and I was still in 8th (although I was going slow and losing lots of time); but everything was starting to cramp.  I was left with no choice other than to visit medical.  I was immediately administered 3L of fluids- electrolytes as well as stomach medicine.  The temps were 100+ deg during the run and maybe my body was not as ready for the heat as my mind.

Next race on my calendar is 70.3 Syracuse this weekend.  The good news is the rules have changed for pros and “rubber” of any kind is no longer permitted (eg. speed-suits) in non wetsuit swims and the cut-off is now 76.1deg for pros, which is 4 degrees higher than previous.

Thanks for reading and happy training,

Dave Harju

The race is usually hot (Kentucky in Aug), which aside from the beautiful hills on the bike is one of the reasons I choose this race.  However, this year at 75 degrees for the high, the temps were 15-20deg F less than in the past.  Maybe this is why none of the 8 pros ahead of me has any problems?  For me, the tougher the conditions the better I do.  With my full-time job I have no choice but to train when I have the time, regardless of the conditions.

I had a steady non-wetsuit swim, but the pace was too comfortable, so I knew I could not have been with the pros I wanted to be with (the race contenders).  Tissenk, Zyemsiev, Sundberg etc, who were about 3min ahead and in 3rd-6th and I was riding in 7-8 place.  Since I had the crash on the bike in LP (Lake Placid) I really wanted to have a solid race to “show” my conditioning, therefore I decided a different strategy on the bike.  Unlike my usually aggressive riding- especially on the hills I choose to monitor my watts and take it relatively easy on all up-hills and really work the flats and down-hills.  The difference was that I rode my Trek TTX in 4:48, rather than maybe 4:30`s, but I did so by putting NO lactic acid into my legs. My average watts were 269w and rarely let it drop below 250w.  Note the pavement is VERY rough in places and I actually lost both of my bottles or race nutrition.  The first bounced out at mile 2 and the second would not come out of my carbon aero cage- on the down tube.  I bent the cage trying to yank it out and it finally came out after 10+ tries and bounced into the ditch.  Thanks to 6-7 bottles of Gatorade Endurance I drank on the course, because I had no longer the high cal drink of my choice. 

I began the run feeling fresh and in 7^th overall ~ 5h50, so needed a sub 3:10 to be in the 8`s.  The right glut/ hamstring muscles that were tight in LP were feeling better in KY.  However, this year KY had many IM champs and I knew there was some fast company behind me (like last year’s champ Longree who runs 2:40`s).  Thankfully he did not catch me until 13miles, but it is still disappointing as I was on a sub 3hr marathon pace and getting passed. The run in Louisville is very flat and many find it boring.  I did not mind it, as after the first loop there are always plenty of people on the course to keep one motivated.  After being passed by a Brett Sutton TBB athlete I was now in 9^th and I was really hoping for 8^th (last place in $ and podium).  However, I did not see Neidrig (Andreas now in 8^th) at the loop out/ back and I thought (hoped) he may have dropped out.  It is not a true out and back because there is a small loop where one goes straight to the finish and the other goes right for another complete loop.  Finally, at the last out/ back with 10k to go he was just over 3min ahead.  I knew I was running faster than he was, but my legs were now cramping and speeding up was not an option.  I pushed as hard as I could, but did not see him.  That is until the last turn to the finish when he was crossing about 300m and 50sec ahead of me.  I had given it my all (or so I thought) although I seemed fine afterwards and walked away a little disappointed…hindsight is 20/ 20.  My final time was 9:02 and ran 3:11 after having cramped legs, finishing the first North American overall. Goal of having a solid IM race accomplished!

Next up- NYC Marathon (01 Nov)

Dave

I am disappointed in the circumstances that lead to my shorter day than expected at IM LP last weekend; however, sometimes things can happen for which we have no (little) control over.  The day started with dark and rainy skies and I had a little slower than normal swim.  However, because of three separate blows to the right side I have had radiating intercostals pain in my chest and back pain for the past 2 months (ok almost 1 year).  It was re-instigated with an accident between my TTX and a motorcycle, two weeks after 08 IM LP.  Therefore, the past 8 weeks I have been only doing 2 easy swims per week, so I will take the chase pack swim including many of the podium contenders. 

I got out of transition and rode with a German named Bader for the first 45k; gently rolling through the men’s pro field with little extra effort.  Thanks to Trek (Madone) and Tristan for the fast bike!  However, just after getting into 4^th over the Wilmington hill my back wheel slid on the painted centre line on the 90 degree turn to the Hassleton out/ back.  Apparently, the 360 degree wipe-out looked better than it felt. I shook off the dirt and re-mounted my bike- back in the race.  I rode the out and back getting up into 4^th again, before stopping for medical, as blood was running on me and my bike.  I stopped where I fell, but now heading out of Hassleton.  I lost plenty of time in medical, as it seems that I was more geared up for speed than they were.  The medical support staff were very professional and I cannot imagine being able to continue without them.   

I only had a few gears working well for the last 135k and I was only able to put my left arm on the aero pad, as I crashed on my right arm, so aerodynamics were no longer my number one concern.  In the aid stations I was thinking about water to get the blood off me and my bike, rather than re-hydrating.  The second challenging loop had my bandage on my finger flapping along with a piece of paper stuck to front tire (a little frustrating).  I pulled off the bandage (not too smart) and my finger began spraying blood again.  Luckily Jimmy Riccatello called the next aid station for me to make another pit stop. This one slightly quicker and less painful, but more time lost.  I managed to finish the bike the best I could and got off in 8^th-10^th but I was not as mentally focused.  

My “run” now had a slight limp with my right hip I fell on and I felt that by continuing I could create more damage and problems.  I decided to call it a day after doing 1 loop and focus on IM Louisville in 5 weeks.  The diarrhea I had on the run made my decision even easier.

p.s. One of the athletes I coach (Graeme) was helping Laura get to the finish line- good karma.

Cheers, Dave

Since I have been racing for many years I have grown very good at injury management and staying relatively fit while injured. 

This summer, a few weeks after IM LP and 3 weeks before IM Louisville I got hit by a motorcycle at the half way point of my weekend long ride.  I had a good pace going, as my IM recovery and subsequent build up for Louisville was going better than I could have hoped.  I was about to turn left for a nuture’s break when a motorcycle was passing me and BOOM we collided.  I went down hard and he went flying as well.

I rode the 85kms home after having the ambulance attendant check me out and refusing to spend the rest of my Saturday in the hospital (getting checked out further).  I wanted to finsih my training and just be home.  I did make it home, but not quite the pace I was maintaining heading out.  No transition run on this day.

Miraculously was able to run the following day, although the first 30min was a walk/ jog.  I could barely breathe!  However, once I got "used" to the pain I eventually did not have to walk and ran for another 1.5hrs. 

Fast forward to the next day when I could barely get out of bed and my 8km commute to work was anything but normal.  Because the pain was almost unbearable,  I went across the street to the Ottawa University medical clinic to get my back and side checked out.  The doctor told me to take it ez (respect the pain) for 3-4 weeks and x-rayed my chest, ribs and back.  I proceeded to get an additional 3 opinions, as I just wanted to know if I could take the pain, could I continue to train without further incidence or complications?  Luckily, this was the 2 week span of the summer Olympics and I proceeded to watch swimming and track for the much of my days. 

I was still hopeful that my back or ribs would be healed in time for IM Louisville in just over 2 weeks.  However, on the Thursday (5 days after the accident) the university doctor called me and told me my x-ray results showed 2 broken ribs- #5 and #7.  He said there was NO way that I would be able to race an ironman in the next 2 weeks+.  After 1-2 weeks I could ride easy and I decided to go to Louisville for support, as Marie was racing and Timex would be there as well, in some capacity.  Timex, Trek and Tristan were all amazing as I had another 9.9 frame before the end of the week and able to ride it on the weekend.  Incredible!!  

Luckily, I did not bring my race wheels and uniform, as I may have towed the line, because watching an event may be harder than racing.  I was able to ride majority of the course in the days prior to the event 130-160k on consecutive days and ran 2-3hrs while watching the race on race day after biking around to the optimal view points.  The bike course is actually similar to WI and guaranteed hot race conditions, which I like.  I gave splits to Marie and Surgio Marques who were both "running through their fields".  Motivating!

I did race IMFL on Nov 01, but my lack of swimming and bad positioning caught up with me and I had the worst swim of my career in 58min, but more importantly 8mins behind the contenders I wanted to be starting the bike with.  The good news is that I met my goal bike time of (4:30′s) 4:35 and was on sub-3hr run split until the last 4-5miles.  My goal run was sub 3:05 and I finished in 3:08. My overall goal time was 8:30′s and I finished in 8:47 and was 7-8mins slower than expected in the swim.  Not all bad considering the issues I had in the weeks preceding the event (lots of traveling for work= hard to train consistently).  

I found out that one can begin "regular" training or race 5-6 weeks after suffering broken ribs.  This is information that would have been good for me to know, but respecting the pain is the best advise I can recommend.  Broken bones will heal, they just take there due time. 

On another note, I had a collision with the biggest and fastest swimmer in my age-group swim club and his shoulder hit the front of my chest at the same level as my previously broken ribs.  I got diagonosed as costochondritis (inflammation if the cartliage that holds the ribs to the sternum), by the same university doctor.  It can happen from a single blow or repetitive stress.   I am better now after 3 weeks of not getting my HR up… hard for me.  Patience, confidence and staying positive were very important to keeping some basic level on conditioning.

Happy holidays to all,

Dave

The Race:
I had my usual subpar swim in Huntsville, despite the amazing Blue Seventy wetsuit and had to begin the “chase” once on my bike. I managed to move up (on my Trek) from well back in the field to 5th off the bike, but 2 guys only a few seconds behind. Fourth place was leaving the transition area when I arrived and I stayed within 1min or less of him (Jamie Cleveland) and the 2 others until 8k of the run exchanging places at times. My HR was just under my short distance threshold of 150bpm up to this point and I will still feeling ok despite my lack of running intensity and mileage prior to the race. I was able to overtake the 2 more women during these 8k and only Macel (last years winnner) and McGlone (70.3 World Champion) stayed ahead of me after their 17:29 head start. I think that the new hillier and bumpier bike route favoured the men more, which is why only 5 women finished in the top 20. I ended up finishing 9th male and 11th in the “Chase” with 4 men within a minute. My HR was actually going up the last 7k although I was not able to run any faster. Overall, the fact that I ran 56min for the 15k instead of the 55min last year was the difference in me not placing in the top 5. Although this distance is not what I train for (rarely train w/ HR in the 150′s) as it is not conducive to IM pacing. Therfore it was good to get a good solid/ hard day under my belt to help in my mental toughness. I also received a cortesone injection in my foot on the Tuesday before the race and it was miraculously … and still is PAIN FREE. I will be keeping my fingers crossed, as I begin adding intensity to my increased run mileage.

Finally, on to the relevance of DWR on land running; I would have to agree with the most recent scientific study (evidence) in NSCA Strength and Conditioning Journal that the effectiveness of DWR is questionable at best. They found that because it is non-weight bearing and the angle of the knee and hip are at a much higher angle than when on land is does not correlate that well. As well, during DWR the legs run in sinc while not so when running on land. I however, must state that it has worked for many people in the past and running on an under water treadmill has known to be very effective (Deena Kaster- marathon champion).

Cheers, Dave
www.daveharjucoaching.com

When coaching athletes as well as myself, I gradually try to increase the watts/power output being produced, while monitoring HR and RPMs throughout the winter (off-season). These values “power numbers” give the athlete and coach concrete numbers to predict average speeds out on the road. I have had the pleasure to have access to computrainer, which not only measures watts, rpms, and HR, but also has graphs to measure pedal efficiency. The measures are in %’s, which change while the athlete is riding (changing their technique) to offer instant feedback to the cyclist. ie. Change to reflect the pulling back action of the leg. Many athletes (even professionals) are surprised when they first get onto a computrainer and can plainly see that their pedal stroke is not as efficient as they thought.  Computrainer measures wattage at four points (top/ front/ bottom/ back) to ensure one is pedaling in a circular motion, which would mean equal force in the four aformentioned areas. 

Now, the ability to measure these same rates of force outside is an even greater advantage to the cyclist, as he can now compare his/her indoor watts to outside in the elements. As well, for racing it can be similar in importance to a HR monitor for pacing. One just has to maintain the wattage that they have been doing all year in training and the body will not be in for any surprises come race day. Timex (and its multisport athletes) are very fortunate this year to have secured a deal with Power Tap which will certainly benefit all parties.  Another added benefit to knowing your wattage produced is that it is a standardized number that can be compared to anyone and any place. For example; Lance can apparently “push” up to 500w of resistance for over an hour (I cetainly am not going to argue with this), but it is something that an athlete can imagine or try once you have a power meter to measure your wattage.

Being that cycling is my strong discipline of triathlon I like to measure myself with professional cyclists, even if I cannot come close, I relish the challenge.  I have not been able to measure my wattage outside on the road (never had a Power Tap or SRAM), so now I will be able to see what I can average for my long rides.

p.s. Many of the pro male triathletes average between 260 and 290w for a long distance triathlon, now it is our turn to see what we can do.  I cannot wait.

Happy Riding,

Cheers, Dave Harju

www.daveharjucoaching.com