Trek Red Truck Racing Team - Santa Rosa Training Camp

getting-ready-to-ride What could be better than 6 days in Californian wine country riding with the Trek Red Truck Racing Team?  Not much if you ask me.  We just finished our 3rd day riding.  The weather has been perfect and the riding unbelievable. 

Day one:  this was supposed to be an easy day.  100km, easy pedaling to get the legs going for the week.  Well it didn't take long for the kids on the team (kids because this is a young team of racers all under 23) to pick up the tempo.  The masters athletes were soon off the back (I stayed on just to about the last 200m of the short climb but that hurt...).  So much for taking it easy.  We road pretty hard for the rest of the day as well.  Fun times.

Day two:  This was a flat 120km rip.  I decided to have a go with the young boys today because there weren't any big hills.  They had me on the edge a number of times, but I managed to hang in there.  It was so fun.  Average speed for the ride was over 35 km/h.  There was a stretch of 15km or so where we didn't go below 42 km/h and up to 50.  That part almost killed me, hahaha

Day three:  I took it easy today (115km with only a few attacks and hard short hills) as the rest of the week gets really hard with long days and big climbs.  The boys were off in their own group and apparently it was a good decision not to join as they hammered today.


Self photo on the top of the climb today.


The Natural Break....hahaha


Coffee break.  Coffee or coke and a snack.

Two stunning victories for Canada - GWA Athletes get Gold

shannon-w-gold Shannon - 3rd player from the left

At the Pan Am games this past week Canada had two great victories for gold medals.  We beat the USA in men's baseball on Tuesday and Brazil in women's soccer on Thursday.  Both teams featured GWA athletes: Mark Hardy, a left hand pitcher for the baseball team, and Shannon Woeller, a defender for the soccer team.

Check out the article on the baseball game here

Check out the article on the soccer game here

Ironman Canada 2011: Personal Recap

First off congratulations to GWA clients Rich Osborn and Greg Mackie for finishing Ironman Canada--Rich's first and Greg's second. All of our times can be found here. None of us managed the pro's top times of 8:28 (men) and 9:03 (women), in fact I was just starting the marathon when the winning male was running into the finish!! The day started with 3000 revved up athletes ready to jump in the water, I decided to go with my usual strategy of waiting on shore for a minute or so to let the eager people swim all over each other. I then jumped in and decided to draft Greg-- this was my only mistake of the day--not sighting for myself and trusting him we managed to probably swim and extra 500m or so. My swim time was 5 minutes slower than last year as a result. Onto the bike and I eased my was 60km to Osoyoos, staying properly hydrated and making sure to eat on my pre determined intervals. It was already starting to get hot-- it got up to 35 degrees, almost 10 degrees hotter than last year!! I rode a conservative bike given the temperature and my desire to save some for the run-- nothing eventful really except I got yelled at by a lady for supposedly cutting her off--she must have had some mild heat stroke and been imagining things.... I rode into town and saw all friends and family at the Best Western, when you are out there slogging away it means so much to know that people are there watching you! Off to the run and I started to pick people off 1 by 1-- probably passed 600+ people over the course of the whole marathon. My goal was to keep my core cool so at each aid station I put ice cubes down my tri-suit, poured water on me, and drank 2 cups of Gatorade. I also took electrolyte pills which were a must this day. I had a great pace to start, slowed a bit towards the turn around and eased back a bit before kicking up a notch in the last 10km. My other goal was to track down a friend-- Tim--who was 1 hour ahead of me off the bike. I finally caught him about 5km out and tried to get him to keep up with me but he didn't have it this day. I finished strong 5 minutes slower than last year-- my take was this years race was much harder in the heat so overall I feel I had a stronger race. the heat really destroyed people especially the last half of the marathon-- where I really pushed the pace and kept positive thoughts in my head. Felt a bit nauseated after so just relaxed in the hotel and fell asleep quick!! I signed up next year and so did Kate so my new goal is to not lose to my girlfriend hahaha. Also--to get a tri bike next year!! Thanks to everyone for supporting me!

Spartan Race

036Team GWA took part in the first Spartan Race in North Vancouver on Saturday. Our team of four: Alan Winterflood, Alan Horkoff, Kate Pecknold & Gareth Bowley scrambled through fire, rock carrying, barbed wire, mud, cargo nets, spear tosses, wall climbing, and gladiators to complete it. Congratulations to them and also Joanna Rudge and Clive Bolt who train out of GWA for competing.


The Last Obstacle


Jo & Clive


First Challenge


No explanation necessary


Kate on the Wall


Post Race Clean Up

Trans Portugal....starts in 8 days

img_0058-small One of the final training rides in Squamish. Did an easy 5 hour ride that day...

Trans Portugal

With all the long miles put in I feel the only thing really left is to watch as many Canucks games as I can before I leave on Monday. I'm tapering this week which means instead of my regular 16 hours of riding I'm only doing 8 or so... The race begins Saturday April 29th with a 'short' 142 km and a 'small' 3800m of climbing. Talk about throwing us in the fire right away. I will be trying to give daily updates on the race so stay tuned.

Good Luck

Everyone at GWA wishes baseball players Sammie Starr and Mark Hardy the best of luck this upcoming season. Both have spent the past three months preparing themselves at GWA with trainer Jon Poli. Mark is a 6'4" left handed pitcher drafted by the San Diego Padres who finished last season in AA ball. He is off to Arizona for spring training. Sammie is a 5' 8" shortstop drafted by the Baltimore Orioles who is headed to Sarasota, Florida to challenge for a Single A spot. 012

Mark, Jon and Sammie (L to R)