Tuesday, March 31, 2009


EDIT: Weather permitting, we'll ride outside. Please bring appropriate clothing for outdoor riding and running, but also pack a trainer, just in case we have bad weather and have to ride inside.

Our next Training Day will be this coming Sunday, April 5th. As always, you can find the entire training day schedule on the right hand menu, or directly through this link.

If you've been to previous PTC Training days (since October 2008), I already have your registration forms, so you simply need to e-mail me with "April Training Day" in the subject line, telling me you'll be there. If you haven't been to a PTC Training Day, you can e-mail me for a registration form.

We're going with the same structure as our February Training day:

1) Athletes aged 13+ will start at 8AM (arrive for sign in at 7:45AM)

2) The 10-12 group will start at 9AM. This group will do 60min of technical swim work, followed by a run, and a bike after lunch. These athletes are welcome to arrive at the normal time and sign-in, but we won't start their training until 9am. This group will end the day at 2:00-2:15pm, approximately 15 mins earlier than the older groups.

3) The workout order for the day is: Swim, Run, Lunch, Bike. For the 13+ groups, the swim and run will be a mix of drill and workout (moderate to hard effort), and the bike session will be an easier session with drill work.

4) DRAFT LEGAL CERTIFICATION: For those athletes requiring certification for Junior draft-legal racing this year, we'll use the bike sessions for the April 5th and May 3rd training days to train you for pack riding. If additional sessions other than the training days are required, we'll organize that in May.

Some Additional Notes:

- Parking is free on the weekends at UofG
- Directions to Guelph and to the Athletic Centre at the UofG are linked on the right hand menu, under "DIRECTIONS TO PTC"
- We have a limited number of bike trainers - athletes can reserve these at no additional cost, when they register

Monday, March 30, 2009


Belief in yourself and in the possibility of success is the most important requirement for living an extraordinary life. Believe in belief. Believe in yourself and the best of the world will come to you, and you will be prepared to receive it. Don’t sell yourself short. You do not require permission to be extraordinary.
~ Richard Quick

Sunday, March 29, 2009


March 28, 2009

The opening leg of the 2009 ITU Triathlon World Cup Series was won by 20 year old Kirsten Sweetland from Canada as she started 2009 with a bang, beating Olympic Games bronze medallist and local favourite Emma Moffatt to the gold in a time of 2:02:00. In third was under23 World Champion, Switzerland's Daniela Ryf. More -->

Congrats Kirsten!

Friday, March 20, 2009


This clip reminds me of Canada's place in the triathlon world. When you consider the size (population) of other countries, and the resources available to other National Triathlon Federations, it's amazing that a 'winter sport' nation like Canada has done so well in the sport of triathlon. I'm absolutely convinced that our small program can compete with anyone in the world, and that we have the talent (athletes, coaches and leadership) to shine. See you in the highlight reel.

Thursday, March 19, 2009


Some quick notes and posts:

COACHES: Visit Triathlon Ontario for summer camp Head Coach and Assistant Coach positions. The camps are a lot of work, but also a lot of fun, and a great coaching experience - they are everything that's great about sport. I was first hired as the head coach for the 2005 KOS camp, and I've had the good fortune to work with many dedicated athletes and coaches since that time. Don't wait, application deadline is March 27th.

ATHLETES: Congrats to Kyle Jones and Connor Hammond on their nominations to the National Team and National Development Team, respectively (yes, we'll keep counting Kyle as an Ontario athlete until he buys a house on the left coast). Our new High Performance Director, Kurt Innes, has been working hard to get the programs firing on all cylinders in the very short time that he's been in the position - it's going to be an exciting year for Team Teck. Congrats to the entire team, and best of luck in 2009. We'll be working hard to put a few more Ontario athletes on to these teams in the years to come.

2005 OAT K.O.S. Camp (some familiar faces)

Wednesday, March 18, 2009


We had a short conversation at the swim this morning about taking the hard road, and embracing challenges. It reminded me of a favourite quote:

"We choose to go to the moon. We choose to go to the moon in this decade and do the other things, not because they are easy, but because they are hard, because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one which we intend to win..."

- John F. Kennedy, 1962

The entire speech is definitely worth a read.

Thursday, March 12, 2009


From time to time, people ask me about used bikes - specifically, where to look for used bikes.

I usually give them the following info:

For adults, there's probably no better option than the classified section of www.canadiancyclist.com. They have lots of bikes, most of which are in southern Ontario, and you can even search for specific brands, or parts, etc.

For kids bikes, it's a bit tougher, probably because I'm not aware of all of the resources out there. (NOTE: if anyone has some good ideas, leave a note in the comments). Whenever possible, I recommend used bikes, in good working condition for kids. As every parent knows, kids grow quickly, so they'll outgrow the bike in short order, and you'll be selling it before you know it. From a development perspective, bike handling skills and a decent bike fit are far more important than having a fast bike or the latest gear. You also want to ensure that your son/daughter has demonstrated some commitment to the sport before you commit a lot of money. A good policy is to gradually invest more (equipment, camps, race travel) as your athlete grows & matures, and you both agree that you're making a serious commitment to the sport. This will happen over many years. Remember that fitness and skill will trump equipment in the long run.

If you're looking for a youth/junior bike, I usually recommend checking in with the three youth triathlon programs I'm aware of:

The Hamilton Hammerheads have a big team, and sometimes have a few bikes for sale (or people looking for bikes).

Similarly, you can also check with Lorri Zagar's club (fun2tri.blogspot.com), or Greg Kealey's ByTown Storm Triathlon Team.

You may also want to check with the Ontario Cycling Association for club contact info.

Right now, I know of three bikes for sale: one youth, two adult.

From Jody O'Neill (Chatham, ON)

Hi Craig

If any of your young triathletes are looking for a great bike, Quinn is selling his. He has moved up a size.
This bike was only used for one year, well cared for. Asking around 495.00
We can deliver to Guelph if need be. Good for ages 7-11.


(NOTE from CT: we think the size is a 24in, but road bikes are usually measured in cm. If anyone is interested, I can provide Jody's contact info, and you can follow up. E-mail me for contact info.)

(click on image for a larger version)


Adrian DelMonte has a Cannondale Slice with racing wheels for sale.

Cannondale Ironman bike. Size 52 or 54cm (I can’t remember but I’m 5’10 and it’s a tiny bit small on me). Dura Ace drive train, carbon fork. Ultegra components. 9spd. Ridden for full season in 2004, but then not ridden from 2004-2008. Excellent bike…I generally averaged 36-40k/h over 40k on it. It also comes with 404 Zipp wheels in terrific condition (as well as training wheels). 650size. The wheel are beauties, and so, so light!


Simon Whitfield also has a bike for sale:


Litespeed Ghisallo Medium Large (56cm) full Dura ace, great kit (brown leather bar tape, cork plugs, black/brown saddle). 2007 edition Dura ace 50mm race wheels with Zipp tubulars. Rarely ridden, VERY light, very comfy. Make me an offer.

Happy shopping.

Wednesday, March 11, 2009


Some e-mails have come my way lately regarding fundraising campaigns. Three projects stood out, because these guys all have strong ties to the sport of triathlon in Ontario, including many volunteer hours in support of athletes and events, and the stories are compelling (in my opinion, at least). Any reader who has been in the sport for a while will recognize the names: Jasper Blake, Steve Merker and Richard Pady. Take a minute to read through the brief info I've posted here, and follow the links if something interests you. I've put the associated event IN CAPS, at the beginning of each section.

While I'm on my soapbox, regardless of whether or not you're interested in these events, consider taking some time this season to give back to the sport. One cheap and easy way is to simply volunteer your time at a race. Without volunteers, races simply wouldn't function. It's a great way to spend a day, and you'll probably come away from the experience with a new appreciation for the sport. I've also heard of experienced athletes guiding a novice triathlete through their first race - not coaching, just attending their first event with them, explaining how things work, and offering support as needed. And most importantly, thank at least one volunteer at every race you do.

In fact, as I write this, I'm thinking it would be a good idea for all Ontario youth and junior athletes to get into the habit of personally thanking one volunteer or official at every race they do. I know many of the athletes already do this, but it would be great if Ontario was known for this. I'll do my part at the races I attend this year too. It's a small but important gesture to the people who are the backbone of the races we enjoy.

For your consideration:


From: Jasper Blake

Hello Everyone,

I'm happy and proud to announce the launch of a new campaign called Race4MS. It's been in the thought process for the past two years and after several months of logistical chaos we are ready to go.

If you personally have a desire or know anyone who has a desire to take part in Ironman Canada 2009 this is your chance. We have secured 15 spots for a team to race with the mission of raising funds and awareness for Multiple Sclerosis. The goal this year is to get over 100k and reach 1 million over the next 4-5 years.

Spots are going fast, we have already filled up 4 without actually announcing yet. The fund raising commitment is a good challenge but so is the race itself. There are lots of great perks and of course you get to take part in one of the oldest and most beautiful Ironman events on the planet.

Pass this on to anyone you think might be interested, we are taking team members on a first come first serve basis. Information can be accessed via our website:


If you have any questions you can contact our administration team listed on the contact page.....and of course you can just email me back as well.

Hope you are all well,




From: Steve Merker (PMH Foundation)

Joe’s Team sprint triathlon is one of the most successful grassroots fundraising events for The Princess Margaret, having raised over 1.2 million dollars in just two years. Created by cancer patient Joe Finley, who completed his first triathlon following invasive chemo and radiation treatments, Joe’s Team benefits Translational Cancer Research at The Princess Margaret. This year, the Joe’s Team triathlon takes place on July 11th at the CNIB camp on Lake Joseph in Muskoka.

PS. This event has all the amenities of a typical Ontario triathlon plus more! We offer free training clinics, training opportunities, fundraising support and of course the opportunity to hang out and listen to the Jim Cuddy Band (from Blue Rodeo) on Saturday night following the race.

For more info: Joe's Team



From: Richard Pady (Healthy Results)

Race 4 Kids is a fund raising organization to raise money for the Pediatric Oncology Group of Ontario (POGO) in honour of Elizabeth Pady. Elizabeth was two years old when she was diagnosed with leukemia in February 2006. She finished her treatment in May 2008 and due to great advances in treatment in recent years, Elizabeth is healthy and cancer free and doing well. As her parents we know firsthand that the road traveled by children affected by cancer and their families is long, painful and frightening. POGO works to ensure that all of those children as well as their families have access to the best care and services available. That is why we organized Race 4 Kids and chose POGO as the charity….When the children win, we all win!

Race For Kids Website.

Monday, March 9, 2009


Training rolls along. The highschool guys are in their last week of a training block before some downtime over the March Break, and the PTC has two more weeks to roll through before we back off a bit.

Some random odd and ends:

First, a public service announcement - you may already know that there is a problem in the US right now with many peanut products potentially carrying a risk of salmonella. The Canadian Food Inspection Agency recently updated the list of affected Canadian products, including some Cliff Bars.

Some PTC'ers were at the Albion Hotel on Sunday night to catch the Craig Cardiff show. Great musician, great music, great venue and Cardiff is an all around great guy.....but staying up late on a Sunday night is hard.

Connor Hammond training with us for the next two weeks - a strong addition to the group, with the added bonus that Tom (Connor's homestay) has been early for swim practice.

Andy Barrie is back on CBC Metro Morning - that has nothing to do with triathlon, but it made the Monday morning commute a lot easier. Welcome back Mr. Barrie.

Tristan Woodfine (ByTown Storm), who will be a first year junior this summer, just posted a 8:38 3000m over the weekend. wow. congrats to Tristan and coach Greg Kealey.

James Loaring is well into the third week of a one-man training camp in Florida, and he's rollin' along too. James will race the Wildman Olympic Triathlon at the end of the week - a little cooked - but a fun low key event to kick off the season.

The Victoria crew have been busy. First off, I'll call out Kerry Spearing for calling -4 degrees "SO cold" and for taking a picture of a some frost on the law. Those west coasters are soft, but they sure know how to race. Kerry, along with a bunch of others, raced the Bazan Bay 5k over the weekend, posting some impressive results. Check out Simon's blog for a play-by-play photo gallery of the sprint finish, and Kerry's, Kyle's and Lauren's blogs for some race reports (and smacktalk). Good fun, and congrats to all.

Now it's time to roll over to Tom's for a PTC breakfast.

Train smart, have fun.

Thursday, March 5, 2009


I was worried that Tom would put up another post if I didn't get something up here soon.

Lots of happenings in the last two weeks; hopefully I'll get some time to get to all of them in the next few days. For now, enjoy some wisdom from run coach Jack Daniels. Flotrack has a series called Thirsty Thursdays with Jack Daniels (get it?), with some great insight on coaching, training and sports in general. If anyone out there with some free time on their hands wants to start "FloTri", that would be awesome.

Here's a sample:

I've also completed a quick update of the unofficial QFG scoring Grid, and the Ontario All Time List. Both documents are a work in progress, and pretty rough. Google Documents doesn't like my MSExcel formatting, and seems to round off all of the times, so I'm not thrilled with that. But until I can publish pdf files on Google Documents, we'll have to use this format. As always, I invite and encourage feedback from coaches and athletes - the only way I can be accurate and recognize athletes for their accomplishments is with your help. Leave a comment, or e-mail me.

And while I'm on the topic of recognizing athletes, here's to Andrew Yorke, who ran 8:37.9 for the 3000m at the OU indoor track championships. The puts him only 1 sec off the world standard, which he's sure to get when he moves to a 400m track. Nice running for Yorkie, coming immediately after a triathlon training camp in Tucson.

Lots of other Ontario athletes have been posting great times, and putting in solid training, too. Congrats to everyone on their successes so far.