Internal Mono(b)log

Travel day today.

Home to airport at 8:30am.  YYZ->EWR at noon. EWR->PTY at 5pm, arriving at 10pm.  It’s gonna be a LOOOONG day.

Odds are good that I’ll be online in Toronto while I wait to board and in Jersey during my 3hr stop there.   More later.

Note: Yes there are 2 “Day 12″s because I can’t count.  🙂  Noticed today and corrected.

Read more… »

Wow!  So many though she was unstoppable and wondered how to break her, now (quite the surprise to me for sure) she’s just stepping away from Ironman.

Wonder if she’ll be back and if so if she’ll still be ripping it up.

Nothing like going out on a high note in any regard.

Chrissie Wellington – CHRISSIE WELLINGTON TO TAKE BREAK FROM IRONMAN.

Some folks were asking for this.  It’s not 100% accurate and it’s the old bike course (not the new one that was posted late in 2011, early 2012) that is apparently less hilly, but it’ll give you a feel for the ride.   I’ll post the updated .3dc file once I get the new .gpx data for the route.  (Hopefully soon.).

The file has 3 .3dc files in it – they’re all similar, but slightly different.  None is perfect 🙂  [Just want to set appropriate expectations].  One thing you’ll note is that they’re all a bit long (120k rather than 90), just jump 15k in and stop 15k before the end if you care 🙂

Enjoy. Rick…

panama.zip

First Thing’s First: by Sarah Haskins | First Endurance.

Quick read from Sarah Haskins about 1st Endurance nutrition and how she uses them.

I personally agree with all she has to say.  I love 1st Endurance and their products definitely help keep me moving.  From vitamins and adaptagenic supplements to pre and post workout nutrition, I find their entire line really works well for me.

Have you tried FirstEndurance products?  If not, you owe it to yourself to do so.

I’ve decided to upgrade to a newer bike this year.  I’m selling my beautiful 2007 Cervelo P3C.

2007 Cervelo P3C 54cm, black and white built as follows:

• Dura-Ace Crankset
• Dura Ace derailleurs and bar-end shifters
• Zero Gravity brakes
• Bontrager xxx lite carbon cockpit
• Reynolds Ouzo Pro Aero Fork

Used two seasons, babied and meticulously maintained. $2500

Also for sale

• Ergomo power meter with 2 carbon cranksets (1 full size, 1 compact) both sets with 172.5mm crank arms. Retails over $2000, sale for $1000.

Email me at rick -at- internalmonoblog.com with questions or offers.

YOU OWN YOUR SPACE: Tips from a former bike courier on staying alive as a Toronto cyclist « LIMIT.

Really good article!  Written about cycling in Toronto, but really applies anywhere that cyclists and motorists are sharing our ever more congested roadways.

Quintana Roo Illicito – missing something…in a good way | blacksmith cycle.

My bike shop is now taking orders for this amazing bike.  Buy yourself something amazing for Xmas? Why not 🙂

Why fast pedaling makes cyclists more efficient | Active.com.

Hey Folks! Sorry for the radio silence of late. A couple of quick tid-bits and more to come soon.

1) I’m injured. There I said it.. and it freaking sucks! My trail run 1/2 marathon in Palo Alto a few weeks ago, combined with all the walking I did while in the Bay Area, strained a hip flexor and developed a condition called “hip click syndrome”. Technical eh? It’s a bursitis of the hip flexor tendons that actually causes clicking when I lower my knee from a raised position. Running (well walking for that matter) has been completely wiped out and only in the last few days have I been able to walk about 2k without pain. Swimming has been ok, provided I haven’t kicked, and fortunately cycling has been unaffected.

The good news is that it does seem to be improving. Hopefully in the next week or so, I can start adding small runs back into my training schedule.

2) In the mail the other day a package from Finis arrived with an Aquapulse, a Swimsense, a swim cap and set of goggles. I’ve been testing the aquapulse in my masters swim classes and will be posting a comprehensive review over the weekend.