Wednesday, June 08, 2011
Friday, May 27, 2011
No Limits Hawaii 70.3 training camp is about to begin
This weekend myself and 9 athletes will be heading away from rainy Calgary and looking forward to soaking up some sun on the big Island of Hawaii. We will have 5 filled days of training with rides ranging from 3500 vertical feet change to riding along the ledgendary Queen K highway. Look for updates on my facebook account.
Athletes attending are Ian, Doug, Dave, Phoenix, Stephanie, Tanya, Blair, Chris and Leslie. Oh did I forget to mention that we finish off the trip with Hawaii 70.3. :)
Aloha!
Athletes attending are Ian, Doug, Dave, Phoenix, Stephanie, Tanya, Blair, Chris and Leslie. Oh did I forget to mention that we finish off the trip with Hawaii 70.3. :)
Aloha!
Try this triathlon
Just this past weekend we saw Multisportscanada put on their annual Try this triathlon. This is an amazing event for beginners and those who want a short and quick refresher before race season is full on.
No Limits had 3 athletes doing their 1st Triathlon. Keith, Sandy and Leslie Ann. they all had a blast and are loking forward to #2. Hopefully the weather will warm up the lakes 1st :)
Next race is Calgary half marathon and full and then wasa and Vulcan. It is getting busy! :)
Keith at Try this tri
No Limits had 3 athletes doing their 1st Triathlon. Keith, Sandy and Leslie Ann. they all had a blast and are loking forward to #2. Hopefully the weather will warm up the lakes 1st :)
Next race is Calgary half marathon and full and then wasa and Vulcan. It is getting busy! :)
Keith at Try this tri
Sunday, May 01, 2011
Wednesday, April 27, 2011
The card speaks for itself
After our Boston marathon debriefing Sue pulled out this card that Mary gave her some years ago. Usually the card is on her fridge but this year Sue brought the card for some extra motivation.
Wednesday, April 20, 2011
Sue's Boston Marathon Report
I thoroughly enjoyed my Boston...in fact it was the most fun ever. I did manage to run for the first half and it wasn't too bad but after Heartbreak Hll I just decided to walk and putter and take it all in even more. I had a blast up until then just running along the white line on thee right side of the course smiling and high fiving or doing whatever the music called for, with the crowd along the side. I just kept interacting with the crowd and the miles just slowly went by. I (and you) knew I had not trained sufficiently for this race so my goal was to minimize my losses and get to the finish upright. I feel I achieved my goals. I sprinted along Boylston to the finish and at the line my legs were the best they have been in years. I felt fine. I had walked most of the last 5 miles or so but I really didn't mind. I knew I did not have it in me to push on the minimal long distance training I had done. So I just got into the spirit and thanked every red sox, or bruin, or other Bostonian for what has been for me quite a grand run in Boston beginning in 1996. Doing it on and off for 15 years and managing to be in the top 10 in my age group many times I am now looking back and darn proud. I really did have a good time.
So thank you Coach Todd.
P.S. God Bless Grete Waitz, a big hero of mine. I met her at my last NYNY marathon and had her autograph my t-shirt. Reading her obituary I see we shared the same birthdate.
Please note that Sue finished in a time of 4:48 and in 115th place in her age group!
Nice job Sue!!!!
So thank you Coach Todd.
P.S. God Bless Grete Waitz, a big hero of mine. I met her at my last NYNY marathon and had her autograph my t-shirt. Reading her obituary I see we shared the same birthdate.
Please note that Sue finished in a time of 4:48 and in 115th place in her age group!
Nice job Sue!!!!
Calgary Police half marathon
Well this race was one for the books. Louise woke up at 5:30 and looked outside and went back to bed. I think now that the race is over many would have wished that they too made that same decision.
The roads were very snow covered and icy. There were lots of crashes and racers needed to adjust to the ever changes road conditions. No limits had quite a few racers who braved the conditions. I am not going to post times this time around. Here is a quote from an anonymous racer:
"That was probably the stupidest thing I have done from a racing/training standpoint. Conditions were horrible and I fell twice, as did most of the people I talked to. I have a long list of injuries but I think most of them aren't too serious."
I want you to really think about this.... Just because you sign up for an event does not mean you need to do it. Or go fast because it is a race. Sometimes it is OK to go back to bed or to turn down your race dial and safely cruise the race.
Something to think about next time.....
Next race for many is Vegas IronGirls should be no snow :)
The roads were very snow covered and icy. There were lots of crashes and racers needed to adjust to the ever changes road conditions. No limits had quite a few racers who braved the conditions. I am not going to post times this time around. Here is a quote from an anonymous racer:
"That was probably the stupidest thing I have done from a racing/training standpoint. Conditions were horrible and I fell twice, as did most of the people I talked to. I have a long list of injuries but I think most of them aren't too serious."
I want you to really think about this.... Just because you sign up for an event does not mean you need to do it. Or go fast because it is a race. Sometimes it is OK to go back to bed or to turn down your race dial and safely cruise the race.
Something to think about next time.....
Next race for many is Vegas IronGirls should be no snow :)
Monday, April 11, 2011
Mazatlan Gran Pacifico Race Report by Rob Kelly
My Mazatlan adventure began with a very understanding and patient Nina and I talking about taking a few days of holiday sometime in March orApril. Our schedules did not line up to do anything before May, and
Nina was kind enough to agree to me doing something on my own. It looked like it might not happen, as it was April all of the sudden andI hadn't planned anything yet.
But after carefully planning my race season, and aggressively training for up to 7 hours a week, I decided (with some serious influence from Rose, Madi and Nathan) on Thursday to fly to Mazatlan for a Saturday
race. I fumbled around in the dark packing what gear I could find at 5:45 am on Friday, doing my best to not wake up Nina. I arrived in Mazatlan with shoes, sunglasses, and a singlet. The Serpicos came to
my rescue true to form, with Madi supplying shorts and gels, and Rose lending me her bike, helmet, and sunscreen (I stopped on the second loop of the bike at the Rose aid station for sunscreen - we chatted
with John from Minnesota while I lathered up). Jordan adjusted the bike so I could ride it without hitting the handlebars with my knees (for the most part), and with a dip in the ocean (first time - they're
not kidding when they call it salt water) on Friday evening, I felt ready to rumble.
After an early morning tour of most of Mazatlan from a cabbie ostensibly finding us a Starbucks (aka local convenience store - Rose "what? No! Starbucks! Oh, forget it, race, triathlon, monumenta del...., (to me) don't you feel we're getting ripped off?..." we arrived at the race headquarters where I grabbed a coffee and muffin for pre-race nutrition and headed into transition, not entirely sure when my heat started, and soon discovering the Gatorade bottle was too small for the bottle holder on Rose's bike. Rose took care of finding
me the only water bottle at the expo, while I set up transition and meandered down to the beach, assuming I'd see a group of people with E's printed on their legs running into the ocean at some point.
Juan from Mexico City showed me what the swim course would be while we stood waiting for the horn, and then suddenly we were off. The ocean was awesome - big waves, warm enough to swim comfortably without a wetsuit, the sun was coming up, and I just kept smiling as I thought "I'm swimming in the ocean in Mexico!"
I eventually managed to finish the swim and completely forgot to notice the Pacifico girls in their shiny hot pants who were there to direct us to transition. I hopped on Rose's bike, with her helmet perched on the back of my head and chin strap choking me very slightly, and charged out to the bike course all befuddled with the draft-legal, new-bike, sunny-weather environment and managed to push about the hardest gear I could for 15 k before I realized I was allowed to spin at a reasonable cadence. Once I figured that out, I
wiped out. It happened at the turnaround near transition, so I had a full audience who cheered me as I stood up with the help of a volunteer and sped away for the next loop. I was now feeling my groove
but all the packs of drafters were long gone, so I paced with a guy for the better part of the next 10k till I finally dropped him and rode in solo.
My Gatorade and gel only diet was by now starting to take it's toll. I was dying for a bit of water, but instead I went for the only available fluid in transition which happened to be half a bottle of powerade I had by my bike. The first 2 k of the run was a bit of a fog while I tried the snazzy bags of water to cool off. Thanks to Rose I knew not to drink them, and instead I focussed on pouring as much of the cold water on my head and back. My pace wasn't exactly blistering, and I wondered how my Achilles/calf would hold out. With a bit of
confusion as to where the loop vs finish shoot was (thanks again to a helpful official and a lot of input from spectators for getting me back on track), I headed out for my second lap feeling parched but otherwise optimistic. I slowed down at 7km because I could feel my Achilles just a bit, and thought it would probably be smarter to trade my hope of a world record on this course for what will most likely be a jaw-dropping performance at IMC.
Needless to say the roar of the crowd was a bit overwhelming as I jogged over the finish line, and I managed to avoid what would have been a long press conference by finding Rose and going out to cheer Madi and Jordan, who both impressed me with their drive and performance. Kids these days! I felt old, slow, and really inspired by how these athletes put everything on the line.
18th out of 30 in my age group, 2:34. Might be the slowest Tri I've done, but up there as far as why I love the sport. It was like I put my brain in the wash for a day. Now it's time for the next adventure!
Nina was kind enough to agree to me doing something on my own. It looked like it might not happen, as it was April all of the sudden andI hadn't planned anything yet.
But after carefully planning my race season, and aggressively training for up to 7 hours a week, I decided (with some serious influence from Rose, Madi and Nathan) on Thursday to fly to Mazatlan for a Saturday
race. I fumbled around in the dark packing what gear I could find at 5:45 am on Friday, doing my best to not wake up Nina. I arrived in Mazatlan with shoes, sunglasses, and a singlet. The Serpicos came to
my rescue true to form, with Madi supplying shorts and gels, and Rose lending me her bike, helmet, and sunscreen (I stopped on the second loop of the bike at the Rose aid station for sunscreen - we chatted
with John from Minnesota while I lathered up). Jordan adjusted the bike so I could ride it without hitting the handlebars with my knees (for the most part), and with a dip in the ocean (first time - they're
not kidding when they call it salt water) on Friday evening, I felt ready to rumble.
After an early morning tour of most of Mazatlan from a cabbie ostensibly finding us a Starbucks (aka local convenience store - Rose "what? No! Starbucks! Oh, forget it, race, triathlon, monumenta del...., (to me) don't you feel we're getting ripped off?..." we arrived at the race headquarters where I grabbed a coffee and muffin for pre-race nutrition and headed into transition, not entirely sure when my heat started, and soon discovering the Gatorade bottle was too small for the bottle holder on Rose's bike. Rose took care of finding
me the only water bottle at the expo, while I set up transition and meandered down to the beach, assuming I'd see a group of people with E's printed on their legs running into the ocean at some point.
Juan from Mexico City showed me what the swim course would be while we stood waiting for the horn, and then suddenly we were off. The ocean was awesome - big waves, warm enough to swim comfortably without a wetsuit, the sun was coming up, and I just kept smiling as I thought "I'm swimming in the ocean in Mexico!"
I eventually managed to finish the swim and completely forgot to notice the Pacifico girls in their shiny hot pants who were there to direct us to transition. I hopped on Rose's bike, with her helmet perched on the back of my head and chin strap choking me very slightly, and charged out to the bike course all befuddled with the draft-legal, new-bike, sunny-weather environment and managed to push about the hardest gear I could for 15 k before I realized I was allowed to spin at a reasonable cadence. Once I figured that out, I
wiped out. It happened at the turnaround near transition, so I had a full audience who cheered me as I stood up with the help of a volunteer and sped away for the next loop. I was now feeling my groove
but all the packs of drafters were long gone, so I paced with a guy for the better part of the next 10k till I finally dropped him and rode in solo.
My Gatorade and gel only diet was by now starting to take it's toll. I was dying for a bit of water, but instead I went for the only available fluid in transition which happened to be half a bottle of powerade I had by my bike. The first 2 k of the run was a bit of a fog while I tried the snazzy bags of water to cool off. Thanks to Rose I knew not to drink them, and instead I focussed on pouring as much of the cold water on my head and back. My pace wasn't exactly blistering, and I wondered how my Achilles/calf would hold out. With a bit of
confusion as to where the loop vs finish shoot was (thanks again to a helpful official and a lot of input from spectators for getting me back on track), I headed out for my second lap feeling parched but otherwise optimistic. I slowed down at 7km because I could feel my Achilles just a bit, and thought it would probably be smarter to trade my hope of a world record on this course for what will most likely be a jaw-dropping performance at IMC.
Needless to say the roar of the crowd was a bit overwhelming as I jogged over the finish line, and I managed to avoid what would have been a long press conference by finding Rose and going out to cheer Madi and Jordan, who both impressed me with their drive and performance. Kids these days! I felt old, slow, and really inspired by how these athletes put everything on the line.
18th out of 30 in my age group, 2:34. Might be the slowest Tri I've done, but up there as far as why I love the sport. It was like I put my brain in the wash for a day. Now it's time for the next adventure!
Monday, March 14, 2011
St Pats 5 and 10 Km
Well St Pats is now over. We had a great day to race.
The brick class used this race as the run component of the brick. We earlier rode for 2 hours at Tri-It. This was a great way to warmup before the race.
Calgary was not in the deep freeze this weekend and everyone was happy. The course was quite good with a few icy sections but as long as you slowed down everything was fine. This was a new course for St Pats and it was a pleasant change. We started at Central Memorial High and then ran to the resevoir then alongside Glenmore and then back to the school. There were a few small hills in the course which made the race interesting to say the least. I think almost everyone enjoyed themselves and the biggest lesson the brick class learned was that nutrition plays a huge role in exercise and racing. We need calories to fuel our bodies.
Here is how everyone did:
Coach Todd 39:18
Ian 39:36
Kevin 42:06
Rob 42:38
Raf 43:42
Louise 45:08
Chris 46:00
Paul 48:42
Mary 49:28
Julie 57:28
Keith 1:14:00
In the 5 Km
Bill 22:54
Karen 29:57
Great job everyone and looking forward to the next race. Icebreaker April 3.
The brick class used this race as the run component of the brick. We earlier rode for 2 hours at Tri-It. This was a great way to warmup before the race.
Calgary was not in the deep freeze this weekend and everyone was happy. The course was quite good with a few icy sections but as long as you slowed down everything was fine. This was a new course for St Pats and it was a pleasant change. We started at Central Memorial High and then ran to the resevoir then alongside Glenmore and then back to the school. There were a few small hills in the course which made the race interesting to say the least. I think almost everyone enjoyed themselves and the biggest lesson the brick class learned was that nutrition plays a huge role in exercise and racing. We need calories to fuel our bodies.
Here is how everyone did:
Coach Todd 39:18
Ian 39:36
Kevin 42:06
Rob 42:38
Raf 43:42
Louise 45:08
Chris 46:00
Paul 48:42
Mary 49:28
Julie 57:28
Keith 1:14:00
In the 5 Km
Bill 22:54
Karen 29:57
Great job everyone and looking forward to the next race. Icebreaker April 3.
Tuesday, February 15, 2011
Stepping Stones
Happy Valentines day! This weekend we saw Rob and Monica complete the hypothermic half mara-thon. The weather was far from being hypothermic, probably because Mary was not running in it. :)
Ironman Canada is Rob and Monica’s main goal this year and this race was a stepping stone towards Penticton in August. I really like having my athletes do these small stepping stones as it gives many benefits.
#1: You are guaranteed a workout. I like to sign up for half marathons as this guarantees me a run of 21 Km.
#2: This is a great chance to measure your fitness and see how your training is going.
#3: Motivation. This can work both ways. If you have a great race you will be motivated to train to see further improvement. If you have a poor race you will be motivated to train so that you will race strong-er at the next race (I have done this before :) ).
#4: Race strategy. Test races are great ways to try out new race strategies. You can test out many things like pacing, maintaining a specific HR, nutritional or even different shoes. Having a slower time at a test race is OK as it is a chance to learn.
#5: Racing is fun. You get to see familiar faces and catch up with people you only see at races.
#6: It is hard to push yourself in training as you do in racing. We all need to experience this once in a while.
#7: Racing will give you something interesting to talk about. :)
I hope everyone picks some interesting stepping stones towards their goal this year. Some upcoming stepping stones are listed below.
Upcoming stepping stones:
St Pats 10 Km, Ice breaker 10 Km, 1500 Timed swim, Around the bay, Police and Calgary half's.
No Limits Swim video class March 6
Training Camps
Hawaii 70.3, IMC Calgary camp July 15-17, IMC Penticton camp July 29-31. Details soon!
Ironman Canada is Rob and Monica’s main goal this year and this race was a stepping stone towards Penticton in August. I really like having my athletes do these small stepping stones as it gives many benefits.
#1: You are guaranteed a workout. I like to sign up for half marathons as this guarantees me a run of 21 Km.
#2: This is a great chance to measure your fitness and see how your training is going.
#3: Motivation. This can work both ways. If you have a great race you will be motivated to train to see further improvement. If you have a poor race you will be motivated to train so that you will race strong-er at the next race (I have done this before :) ).
#4: Race strategy. Test races are great ways to try out new race strategies. You can test out many things like pacing, maintaining a specific HR, nutritional or even different shoes. Having a slower time at a test race is OK as it is a chance to learn.
#5: Racing is fun. You get to see familiar faces and catch up with people you only see at races.
#6: It is hard to push yourself in training as you do in racing. We all need to experience this once in a while.
#7: Racing will give you something interesting to talk about. :)
I hope everyone picks some interesting stepping stones towards their goal this year. Some upcoming stepping stones are listed below.
Upcoming stepping stones:
St Pats 10 Km, Ice breaker 10 Km, 1500 Timed swim, Around the bay, Police and Calgary half's.
No Limits Swim video class March 6
Training Camps
Hawaii 70.3, IMC Calgary camp July 15-17, IMC Penticton camp July 29-31. Details soon!
Sunday, February 13, 2011
Wednesday, February 09, 2011
Customed made Guru - Experienced by Mike DeLuca
When people are considering buying a bike and ask me what they should get or what to look for, I consistently tell them the same thing every time…fit! Bike fit is the most important thing when it comes to buying and riding a bike. Think about it, when you buy a pair of running shoes, you make sure they’re going to fit you perfectly. You certainly wouldn’t spend $200 on a pair of running shoes that don’t fit properly, or that might give you blisters, knee pain, back pain, etc. If you do end up buying shoes that don’t fit properly, you won’t enjoy running. That pretty much applies to most things, if you swim it’s a proper fitting wetsuit or goggles. If you’re tall, buying a Smartcar or Mini Cooper could get uncomfortable pretty fast. If you’re planning to take that car on a long trip, it’s exponentially worse. The same logic applies to bikes. If your bike is too big or small, that’s obvious…to most cyclists…but what about those bikes that “pretty much” fit, or are “close enough?” We tend to only have the option of stock bikes and have to find ways of adjusting them accordingly to make them fit.
This bit of wisdom came to me over years of learning about biking, but more so by trial and error on my own. So when it came time for me to get a new bike, I promised myself I would take the appropriate time and effort to make sure I bought the bike that fit me best. I figure, if I’m going to put in the financial commitment into a new bike and if I’m going to have this bike for a long time, it should be ‘right’ for me. After I’d painstakingly figured out which bike I was going to get, I contacted a friend at a bike shop and I was going buy it through him. After a little while he presented me with another option on bike fit that I’d never considered. A custom built frame, specifically designed for my unique body shape and needs. After doing a little more research, I decided to practice what I preach and go with buying a custom frame and so I decided to do this through Guru. So when Lino (my buddy with the bike shop) told me that we could go directly to the factory for a sizing appointment, and he was able to get us a factory tour, I jumped at the chance!
Figure 1 Mike and Lino on the tour.
I knew about Guru and that they made a great bike, were small, Canadian, but I wasn’t aware of their ability to build custom bikes. I figured they were just a smaller, high end bike company. Was I wrong! Although they build stock bike frames and sell completely built bikes, and yes they are quality bikes, they’re mainly a custom bike company. I was completely unaware of the specialty service they provide! High quality is one thing, there is an oversaturated market of high quality bikes out there. But there are very few custom bike builders out there. There are even fewer that can provide the quality and service, with the international reach. When you mention custom bike I automatically think some hobbiest in his garage, building metal framed bikes for a local market. But Guru is providing hand built, custom designed metal and carbon fiber bike frames to an international market. Pretty unique in my books.
Figure 2 The Photon
Figure 3 The CR.901
Over a weekend visiting Lino in Orleans, Ontario (just outside of Ottawa), we took the 1.5 hour drive to Montreal to visit the guys at Guru. Our day started with a coffee and the drive. Pulling into the parking lot of the head office and factory, you’re presented with an understated yet elegant looking building. Perhaps an indication of things to come. Guru are known as a company that focuses on quality first and the appearance of their head office and factory building reflects that. We were greeted at the entrance by Mike, the Guru rep that Lino deals with through his store. He’s a high energy and friendly guy, who provided us with genuine kindness and hospitality. Another trait I realized later that is pervasive throughout everyone at Guru. The cliché term would be to say Guru ‘family.’ It’s a small group people of sharing the same enthusiastic attitude about bikes that gives you a definite family sense. This was confirmed when within a couple minutes of meeting Mike, I was offered (and accepted) a very tasty cup of espresso. A sense of the Italian ancestry that is part of the founders of the company. At one point I was expecting to see someone’s Nona in the back making some pasta! How could I not feel at home.
Figure 4 Getting a coffee from the VP.
Right after introductions to the office staff we were treated to a guided tour of the factory. It started where the bikes start; a room where sheets of carbon fibre are outlined with stencils for cutting. Once the fabric has been outlined, pieces are cut out by hand and placed into the appropriate mouldings. Normally when I hear handmade, or hand crafted, I would consider this part to be automated. Nope, not these guys. It was at that point that the level of detail Guru puts into its products really started to sink in. We moved from there to a room filled with carbon fibre tubes; head tubes, top tubes, seat tubes, bottom brackets…well, you get the point. This is where the bikes are ‘assembled.’ Or as Guru puts it, “building bikes one soul at a time.”
Figure 5 Carbon Fiber being hand cut.
Figure 6 Mike showing off the seat tube and bb of a CR.901
Guru uses a 30/70 resin to carbon fibre ratio. When the fabrics are place within the mould, Mike explained that they go in at 35/65, but during the process 5% comes out. We were treated to a seat tube and bottom bracket being removed from its mould. In the modern age of automated factories, even the process of removing the excess resin is completed by hand. The frames are then sanded and smoothed for priming and then painting. It’s at this point that all bikes, both metal and carbon fibre, converge.
Figure 7 A frame getting ready for painting
Ever damage your bike and figure you’re going to have to buy a new one, or if you have the determination contact the bike company and hope they will help you out. Maybe only charge you for the shipping or painting, but in the end you pray they will help repair (or most often) replace it! The guy at Guru will gladly repair you cracked or broken frame and do their best to repair your bike. Whether it’s carbon fibre or metal, they will repair or replace the broke piece (stays, top tube, etc.) and at the same time examine the frame and refurbish it to new. Yet another uncommon service provided.
Figure 10 A frame being fixed.
We had focused mainly on carbon fibre fabrication, but Guru also makes steel and titanium bikes. The option of custom frames is also provided for these materials. We stood for a while were the titanium and steel frames were built and admired the smooth and clean welds. After having numerous metal framed bikes, I’m accustomed to very solid, strong welds that have thick but good looking beading. But when you’re presented with such clean looking weld points, you realize the Guru difference yet again. Okay, I don’t mean to gush, I’m not a welder but those look pretty darn good to me! One of the options that steel provides is having flexibility in the designs. For 2011, Guru has added some flare and a special touch to their titanium frames.`
Figure 12 Special touches on a titanium frame
Once the tour was over (and we were done drooling over the buffet of bikes), it was time for the bike fitting. I was looking to get a Guru Cr.901 and Lino was getting fitted for a custom titanium road bike. The unique part of a bike fitting with Guru is their proprietary Dynamic Fit Unit (DFU). It’s a specially designed, completely automated and computerized bike fitting unit. The DFU doesn’t much look like a bike, more like a metal bike box with handle bars, a saddle, and crank set. Attached to the back is a flywheel which is set up with a Computrainer. On the wall in front of the DFU are two TV screens, one is the computer monitor showing the DFU software and the second shows the Computrainer outputs.
Figure 14 The DFU
The fitting starts with taking a series of body measurements and entering them in the accompanying DFU computer software. Along with measurements of inseam, torso length, shoulder width and arm length, they also enter parameters such as back flexibility, history of injuries, type of pedalling (i.e., spinning or mashing on a scale from 1 to 5), intended use for riding (road, short triathlon, long triathlon, etc.), and so on. I’m sure there are some parameters I’m forgetting, but that just shows how much information is taken into consideration.
Figure 16 Getting the handlebars just right.
Once all the parameters are entered, the DFU sets itself to the appropriate bike settings specific to the person getting fitted. The DFU puts you to approximately 95% to the proper sizing fit. Then it’s time to finally get on the bike and start riding. From there the rest of the bike adjustments are made to the millimetre by entering the changes into the computer. Once the new coordinates are entered, the DFU does all the work while you ride! I’ve never had such a better bike fitting. We ended up defining 5 position settings that were best for me, while observing my power outputs and spin scan from the Computrainer. Along with how each position feels, we looked at my spin and power to determine which position was optimal for me. In the end, we decided on two positions, one slightly more relaxed and one more aggressive, that would eventually be the design for my bike frame.
Once a set of position coordinates are selected and entered into the system, they are sent to the Guru factory and stored on file. That way, should I choose to buy another bike in the future they have the positions already on file for me to pick from. The most interesting part was when I cooled down from my ride and they were getting ready for the next bike fitting, Mike went off and designed my bike frame. Within just a few short minutes I was provided with a schematic of my bike frame with its geometry and another schematic with the appropriate saddle height and stem length and angle.
After just 3 short weeks, my bike was sitting in Lino’s store in Ottawa. Now I’m just waiting for the remaining parts to come in and I’ll be riding my new, custom built, CR.901. Can’t wait!
Figure 21 Coming at wopping 3 pounds!
Figure 22 Personalized!
This bit of wisdom came to me over years of learning about biking, but more so by trial and error on my own. So when it came time for me to get a new bike, I promised myself I would take the appropriate time and effort to make sure I bought the bike that fit me best. I figure, if I’m going to put in the financial commitment into a new bike and if I’m going to have this bike for a long time, it should be ‘right’ for me. After I’d painstakingly figured out which bike I was going to get, I contacted a friend at a bike shop and I was going buy it through him. After a little while he presented me with another option on bike fit that I’d never considered. A custom built frame, specifically designed for my unique body shape and needs. After doing a little more research, I decided to practice what I preach and go with buying a custom frame and so I decided to do this through Guru. So when Lino (my buddy with the bike shop) told me that we could go directly to the factory for a sizing appointment, and he was able to get us a factory tour, I jumped at the chance!
Figure 1 Mike and Lino on the tour.
I knew about Guru and that they made a great bike, were small, Canadian, but I wasn’t aware of their ability to build custom bikes. I figured they were just a smaller, high end bike company. Was I wrong! Although they build stock bike frames and sell completely built bikes, and yes they are quality bikes, they’re mainly a custom bike company. I was completely unaware of the specialty service they provide! High quality is one thing, there is an oversaturated market of high quality bikes out there. But there are very few custom bike builders out there. There are even fewer that can provide the quality and service, with the international reach. When you mention custom bike I automatically think some hobbiest in his garage, building metal framed bikes for a local market. But Guru is providing hand built, custom designed metal and carbon fiber bike frames to an international market. Pretty unique in my books.
Figure 2 The Photon
Figure 3 The CR.901
Over a weekend visiting Lino in Orleans, Ontario (just outside of Ottawa), we took the 1.5 hour drive to Montreal to visit the guys at Guru. Our day started with a coffee and the drive. Pulling into the parking lot of the head office and factory, you’re presented with an understated yet elegant looking building. Perhaps an indication of things to come. Guru are known as a company that focuses on quality first and the appearance of their head office and factory building reflects that. We were greeted at the entrance by Mike, the Guru rep that Lino deals with through his store. He’s a high energy and friendly guy, who provided us with genuine kindness and hospitality. Another trait I realized later that is pervasive throughout everyone at Guru. The cliché term would be to say Guru ‘family.’ It’s a small group people of sharing the same enthusiastic attitude about bikes that gives you a definite family sense. This was confirmed when within a couple minutes of meeting Mike, I was offered (and accepted) a very tasty cup of espresso. A sense of the Italian ancestry that is part of the founders of the company. At one point I was expecting to see someone’s Nona in the back making some pasta! How could I not feel at home.
Figure 4 Getting a coffee from the VP.
Right after introductions to the office staff we were treated to a guided tour of the factory. It started where the bikes start; a room where sheets of carbon fibre are outlined with stencils for cutting. Once the fabric has been outlined, pieces are cut out by hand and placed into the appropriate mouldings. Normally when I hear handmade, or hand crafted, I would consider this part to be automated. Nope, not these guys. It was at that point that the level of detail Guru puts into its products really started to sink in. We moved from there to a room filled with carbon fibre tubes; head tubes, top tubes, seat tubes, bottom brackets…well, you get the point. This is where the bikes are ‘assembled.’ Or as Guru puts it, “building bikes one soul at a time.”
Figure 5 Carbon Fiber being hand cut.
Figure 6 Mike showing off the seat tube and bb of a CR.901
Guru uses a 30/70 resin to carbon fibre ratio. When the fabrics are place within the mould, Mike explained that they go in at 35/65, but during the process 5% comes out. We were treated to a seat tube and bottom bracket being removed from its mould. In the modern age of automated factories, even the process of removing the excess resin is completed by hand. The frames are then sanded and smoothed for priming and then painting. It’s at this point that all bikes, both metal and carbon fibre, converge.
Figure 7 A frame getting ready for painting
Ever damage your bike and figure you’re going to have to buy a new one, or if you have the determination contact the bike company and hope they will help you out. Maybe only charge you for the shipping or painting, but in the end you pray they will help repair (or most often) replace it! The guy at Guru will gladly repair you cracked or broken frame and do their best to repair your bike. Whether it’s carbon fibre or metal, they will repair or replace the broke piece (stays, top tube, etc.) and at the same time examine the frame and refurbish it to new. Yet another uncommon service provided.
Figure 10 A frame being fixed.
We had focused mainly on carbon fibre fabrication, but Guru also makes steel and titanium bikes. The option of custom frames is also provided for these materials. We stood for a while were the titanium and steel frames were built and admired the smooth and clean welds. After having numerous metal framed bikes, I’m accustomed to very solid, strong welds that have thick but good looking beading. But when you’re presented with such clean looking weld points, you realize the Guru difference yet again. Okay, I don’t mean to gush, I’m not a welder but those look pretty darn good to me! One of the options that steel provides is having flexibility in the designs. For 2011, Guru has added some flare and a special touch to their titanium frames.`
Figure 12 Special touches on a titanium frame
Once the tour was over (and we were done drooling over the buffet of bikes), it was time for the bike fitting. I was looking to get a Guru Cr.901 and Lino was getting fitted for a custom titanium road bike. The unique part of a bike fitting with Guru is their proprietary Dynamic Fit Unit (DFU). It’s a specially designed, completely automated and computerized bike fitting unit. The DFU doesn’t much look like a bike, more like a metal bike box with handle bars, a saddle, and crank set. Attached to the back is a flywheel which is set up with a Computrainer. On the wall in front of the DFU are two TV screens, one is the computer monitor showing the DFU software and the second shows the Computrainer outputs.
Figure 14 The DFU
The fitting starts with taking a series of body measurements and entering them in the accompanying DFU computer software. Along with measurements of inseam, torso length, shoulder width and arm length, they also enter parameters such as back flexibility, history of injuries, type of pedalling (i.e., spinning or mashing on a scale from 1 to 5), intended use for riding (road, short triathlon, long triathlon, etc.), and so on. I’m sure there are some parameters I’m forgetting, but that just shows how much information is taken into consideration.
Figure 16 Getting the handlebars just right.
Once all the parameters are entered, the DFU sets itself to the appropriate bike settings specific to the person getting fitted. The DFU puts you to approximately 95% to the proper sizing fit. Then it’s time to finally get on the bike and start riding. From there the rest of the bike adjustments are made to the millimetre by entering the changes into the computer. Once the new coordinates are entered, the DFU does all the work while you ride! I’ve never had such a better bike fitting. We ended up defining 5 position settings that were best for me, while observing my power outputs and spin scan from the Computrainer. Along with how each position feels, we looked at my spin and power to determine which position was optimal for me. In the end, we decided on two positions, one slightly more relaxed and one more aggressive, that would eventually be the design for my bike frame.
Once a set of position coordinates are selected and entered into the system, they are sent to the Guru factory and stored on file. That way, should I choose to buy another bike in the future they have the positions already on file for me to pick from. The most interesting part was when I cooled down from my ride and they were getting ready for the next bike fitting, Mike went off and designed my bike frame. Within just a few short minutes I was provided with a schematic of my bike frame with its geometry and another schematic with the appropriate saddle height and stem length and angle.
After just 3 short weeks, my bike was sitting in Lino’s store in Ottawa. Now I’m just waiting for the remaining parts to come in and I’ll be riding my new, custom built, CR.901. Can’t wait!
Figure 21 Coming at wopping 3 pounds!
Figure 22 Personalized!
Friday, February 04, 2011
Swim Video Class set for March 6
The next Swim video swim class is set for Sunday March 6.
A great way to take your swim stroke to the next level.
Click here for details
http://nolimitstriathlon.com/Swim_Video_Class_N78D.html
A great way to take your swim stroke to the next level.
Click here for details
http://nolimitstriathlon.com/Swim_Video_Class_N78D.html
Travelling Newton
For 2011 Todd Malcolm has joined Athletes for a Cure and Newton running to help raise money for prostate cancer. His goal race is Ironman Canada. This will be Todd's 6th time racing Ironman Canada and his goal for this race is to raise $5000.
Leading up to Ironman Todd will have a number of different ways to raise money.
The first is the Travelling Newton. Newton will be traveling from place to place en route to Penticton. Follow Newton's travels by viewing photos sent in. These will be updated weekly or as the photos are sent in.
Newton's starting Location: Todd's Kitchen
Where will he go next? Stay tuned!
To make a donation click on my fundraising webpage:
Leading up to Ironman Todd will have a number of different ways to raise money.
The first is the Travelling Newton. Newton will be traveling from place to place en route to Penticton. Follow Newton's travels by viewing photos sent in. These will be updated weekly or as the photos are sent in.
Newton's starting Location: Todd's Kitchen
Where will he go next? Stay tuned!
To make a donation click on my fundraising webpage:
Thursday, January 13, 2011
Glencoe Icebreaker 2011
Glencoe Icebreaker 10K
The 2011 Icebreaker is Sunday April 3. Registrations accepted in-person Monday, January 17 for non-members of the Glencoe club. Race fills up very quickly.
Entry Form
http://www.calgaryroadrunners.com/forms/2011_icebreaker_entry.pdf
The 2011 Icebreaker is Sunday April 3. Registrations accepted in-person Monday, January 17 for non-members of the Glencoe club. Race fills up very quickly.
Entry Form
http://www.calgaryroadrunners.com/forms/2011_icebreaker_entry.pdf
Monday, January 10, 2011
St Pats 10 Km run early registration open
Early registration for St Pats 10 Km on March 12 is open.
Save some $ by registering early.
What do you think about starting the brick class at 7:00 on this day followed by the race? Fun.
Save some $ by registering early.
What do you think about starting the brick class at 7:00 on this day followed by the race? Fun.
Police half registration is now open
If you want to do the Police half in 2011. Sign up now.
This race is a good one and will fill up.
http://www.eventsonline.ca/events/calgarypolice_half/
This race is a good one and will fill up.
http://www.eventsonline.ca/events/calgarypolice_half/
Friday, December 24, 2010
Thursday, December 09, 2010
Tuesday, November 23, 2010
Janelle Morrison (Calgary Triathlete) Seriously Injured in Car Accident
Outpour of Support for Calgary Triathlete Injured in Car Accident CALGARY, Alberta (November 23, 2010)- Former Calgary schoolteacher turned professional Ironman triathlete, Janelle Morrison, was involved in a serious head on collision west of Revelstoke, B.C. on November 21. Janelle is currently listed in stable condition however has suffered extensive injuries.
Due to the serious nature of her injuries Janelle had to be airlifted hospital in Kamloops, BC where she is currently in the Intensive Care Unit. Doctors state that had it not been for her exceptional physical condition, she may not have survived her injuries.
At the time of the accident Janelle was en route to Calgary to attend a Spin-a-Thon fundraiser for her and TriCommitment teammate Jordan Bryden, on Saturday, November 27. In spirit of Janelle, an athlete that never shies from adversity, TriCommitment will proceed with the Spin-a-Thon fundraiser in her honor as planned.
“Janelle is an incredible athlete and a great friend,” said Rose Serpico, co-owner of Calgary retailer Tri-It Multisport. "She is a fighter who knows how to push through adversity."
In 2008, Janelle Morrison left her full-time job as an elementary school teacher to pursue her Ironman dream in Penticton, BC. In her professional debut at Ironman Canada in 2009, Janelle raced to an overall 3rd place finish.
“Janelle and I face the same challenges of balancing training against earning a living as other professional athletes. We use fun events like this Spin-a-Thon as a way to give something back to the people who are kind enough to donate to us as emerging athletes”, said Bryden who is a London 2012 Summer Olympic hopeful. “With Janelle’s accident, we will be raising money not just so that her and I can compete, but just so that she can race again.”
TriCommitment, a unique innovative triathlon team comprised of Morrison and Bryden, aspires to share the sport of triathlon with others while raising money for emerging Canadian triathletes.
This Saturday TriCommitment will hold the Spin-a-Thon Fundraiser from 9:00am to 2:00pm in Eau Claire Market. The event has already garnered the support of star Canadian triathlete champions Simon Whitfield and Samantha McGlone who both donated signed championship race suits to the event’s evening auction.
Approximately 100-150 athletes and friends are expected to attend the indoor ride to support the athletes, supported by local coaches and fitness companies. Auction items will be on hand will include a jersey and signed hat from Lance Armstrong, and donations from many Calgary retailers.
The Spin-a-Thon will be followed in the evening by an after party and auction at 6:30pm at Spur Gastropub.
Donations will be accepted at both events for Janelle and a fund will also be set up in Janelle’s name to provide her with financial assistance during her recovery.
Participation in the fundraiser Spin-a-Thon and/or Party is open to the public, and registration is still open at www.tricommitment.com.
Due to the serious nature of her injuries Janelle had to be airlifted hospital in Kamloops, BC where she is currently in the Intensive Care Unit. Doctors state that had it not been for her exceptional physical condition, she may not have survived her injuries.
At the time of the accident Janelle was en route to Calgary to attend a Spin-a-Thon fundraiser for her and TriCommitment teammate Jordan Bryden, on Saturday, November 27. In spirit of Janelle, an athlete that never shies from adversity, TriCommitment will proceed with the Spin-a-Thon fundraiser in her honor as planned.
“Janelle is an incredible athlete and a great friend,” said Rose Serpico, co-owner of Calgary retailer Tri-It Multisport. "She is a fighter who knows how to push through adversity."
In 2008, Janelle Morrison left her full-time job as an elementary school teacher to pursue her Ironman dream in Penticton, BC. In her professional debut at Ironman Canada in 2009, Janelle raced to an overall 3rd place finish.
“Janelle and I face the same challenges of balancing training against earning a living as other professional athletes. We use fun events like this Spin-a-Thon as a way to give something back to the people who are kind enough to donate to us as emerging athletes”, said Bryden who is a London 2012 Summer Olympic hopeful. “With Janelle’s accident, we will be raising money not just so that her and I can compete, but just so that she can race again.”
TriCommitment, a unique innovative triathlon team comprised of Morrison and Bryden, aspires to share the sport of triathlon with others while raising money for emerging Canadian triathletes.
This Saturday TriCommitment will hold the Spin-a-Thon Fundraiser from 9:00am to 2:00pm in Eau Claire Market. The event has already garnered the support of star Canadian triathlete champions Simon Whitfield and Samantha McGlone who both donated signed championship race suits to the event’s evening auction.
Approximately 100-150 athletes and friends are expected to attend the indoor ride to support the athletes, supported by local coaches and fitness companies. Auction items will be on hand will include a jersey and signed hat from Lance Armstrong, and donations from many Calgary retailers.
The Spin-a-Thon will be followed in the evening by an after party and auction at 6:30pm at Spur Gastropub.
Donations will be accepted at both events for Janelle and a fund will also be set up in Janelle’s name to provide her with financial assistance during her recovery.
Participation in the fundraiser Spin-a-Thon and/or Party is open to the public, and registration is still open at www.tricommitment.com.
Tuesday, November 09, 2010
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