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ironman CDA

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This weekend, i was in beautifull Coeur d'Alene for the ironman. What i didnt tell anyone was that i was there to race, take part in it and make a big step in a long process, toe the start line of a race, a first in 13 months or me.

I was so dam happy to be on the beach and have a go at it. There was a good field of strong athlete and the perfect set up for a honest evaluation of my fitness.

The swim start was different than usual, i dont have my normal fitness and not start speed so i decided to start on the outside alone. I swam the first few minutes alone until i juge safe for me to re-enter the group that was string up a long way ahead of me. I could not tell how many swimmers were ahead but it was A LOT.

I settle into a very comfortable rythme and knew we were going very very slow. PErhaps the slowest swim i have ever done in a ironman since my age group times in 97! Onmy side was a annoying swimmer screaming at me and banging on me in a weird way but i could not focus on him, i had to stay focus on swimming relax and save my energy. Coming out of the water for the first loop, i was ready for the update and see how far down i was but to my suprise and shock, i was in the lead group of 6-7 swimmers and the annoying dude next to me was my training partner tom evans...oh boy... i knew this wasnt good.... well, good for me to be in the lead group but the pace was so slow that i knee some indesirable people would still be in contact and our lead out of the water would be next to nothing!

out of the water and on the bike, i proceed right away to pass tom and show him the view of my butt...the pace wasnt easy for me right front the start and i had to remaine very focus. At the 25miles mark, as the group was about 8 of us, my rear tire went flat. I right away screamed , ''WHEEEEEELLLLSSSSSS'' to the neutral support motorcycle but thhis BASTA##$ F#@$#% didnt stop. I was left on the side of the road to change my flat and wearing the number 13, everything went wrong, the spare went flat right away and i could not find any reason why....the tire and rim were clean..... I had to wait 20minutes on the side of the road for the neutral support from the woman pro race to get back on the saddles.

At this point, the day was over, rode back to transition and went back home to digest all this.

My fitness is clearly not back to where i need it. But i m back to be able to race and not look like a complete idiot....but i sure did look like a idiot on the side of the road.

that is it for now, time to go for a ride, i will bring 2 spare today....

Kiwi Wisdom............

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I was out on the road with Olly today to get the work done over a very simple z2 long ride. As we start the long downhill from Mt Baldy, and come into the first switch back;

Jonny; I never know how much speed i can carry when i enter those tight turns

Olly; It simple, if you crash, you know you were going too fast.....

Jonny; I see..........



Got the work done today.....

Calgary 70.3

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my first finish in 14 months. Yes, 14 months of injury, sickness and dns, dnf and finaly crossing the finish line of a race!

I was pretty bag up at the end, my body was in shock as the effort was big and i put everything into this. I had a amzzing swim and up front with Kieran doe, Brian Fleshman and a few other fishy. We were 6 of us out of the water in 23minutes and i was in sock to realise later in the ride that we had over 1min lead on Jeff Symonds the pool fish and Paul ticheelar the shark.

On the bike, i did my best to put a hard ride and was doing great until km 60 where i ran low on calories, made lots of technical mistake in how i race and to be honest, i ran out of fitness........i just didnt ride as smart as i usualy was. I got drop and lost 5minutes to my peers in the last 35km as the body started to fall appart. On the run, i tried really hard to be strong mentaly and put a hard effort in it. could not get my legs back to normal but keep trucking along and avoid any falling appart until i cross the finish line.

Well, i have to say i was happy to be a finisher again. It lasted a good 2h where i was proud to make it to the finish line until i started looking at the results and realise i was 12th, 13 minutes down on the leader and was really far from the front of the race. So, yeah, not happy at all with it, but 5 months into my return to training and getting healthier, i will have to accept that it s where i m and that a few more months of training and hard work are needed to make up those 13 minutes.

thanks to everyone on the course that gived me a tumbs up and cheer for me...this include my cometitor that passed me on the bike/run and found the time to cheer my up in my fun misery! Triathlon is full of really GREAT people!

The KING of PENTICTON

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Quiet monday night, the darkness as set in, wind is blowing strong and it s a typical feburary evening with cold temperature and crispy air. People are all lock inside, having dinner and relaxing after there long hard day of work. But it s not relaxing time for everyone

I m heading out for a routine z2 run in the cold air and venture on my usual Subaru loops that consist in many little dark alley and quiet street all the way to the subaru dealership where i can dream of my next purchase.

But tonight wasnt a routine night and what was about to happen was about the change everything. As i was settling peacefully in my rythme, feet touching the ground and bouncing quickly, nice form and moving along well, i heard some step behind me...... a quick look behind me confirm my suspicion, another runner was closing in. Now, this might seems normal for most but i have to be honest, in all those year training and running in penticton, i have perhaps once or twice been pass by a runner. But this time, in a dark cold night, someone was moving in.......

I took a quick turn on the channel, the darkest path in the night. A path so dark that only a experience channel runner can manage at this the lightness of the night. The runner behind me took the same turn....... I M HUNTED..... it s clear...who the hell is running behind me and catching me;

quickly in my mind, the check list happen

Olly piggon; no freaking way, the guy is at home drinking coke and watching cable illegaly.

Tom Evans: nop...one thing is for sure, tom lives in the Eastern part of town and never venture on the west side....too dangerous for him or his dog....

That guy Wade something; ..... no ...he seems like a nice guy...he would not chase me like this.

Scott Macmillan; This was definitly one of the suspect on my list, the guy will not miss a opportunity to take a shot at me and destroy my comfidence by running me down in the darkness....he is just that kind of guy.... but no, he as a kid and should be home changing dippers ....

Dave Mathison; ???? nah...the guy is so out of shape....kind of a school nerds....



Then, it become all so clear, i was under a vicious attack from a young, mean spirit and arrogant little bastard...... Closing the gap at a impressive rate and hearing those quick footstep... it could only be Jeff Symonds....... And it was... passing me, a old veteran and not having the class to acknowledge my good running form or giving me a ‘’looking strong jonny’’ comments, he simply told me he had to do a progressive run and that the warm up was almost over........

Yep, what a cheap and sneaky attack at me it was..... Jeff trying to establish himself as the very prestigous KING of PENTICTON passed me and left me behind eating is dust....

Well, big boy.... i wont forget this evening of feburary 21th...... i will get back to you this summer on the race course.... lets meet at the oliver world champ.... and get down to buisness....


;)

Amazing blog from Jeff Symonds

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First race of the season is in..... a team race and Jeff did such a good job at showing the reality of full time athletes that i will simply post is blog here....!!!!


enjoy

Ski2Sea Team Race Report

Big win out there for the The Bike Barn team at the Ski 2 Sea yesterday.It was our fourth year competing in the event and with the extinction of Total Restoration Cycling the door was wide open for a new champion.The team has come leaps and bounds since the DQ debacle back in 2007.This year the cuts were fierce.Former members were left with a bitter taste in their mouths after learning about the 2011 team roster.The dream team had been assembled and here is the exclusive story of how it all went down.

It was a late start, as the race was held up waiting for a single late skier.Report is that the skier finally showed up 10 minutes late.As the other teams anxious and frustratingly waited, the skier attempted to ski down to the start line when disaster struck.Apparently it looked something like this:

The race was further held up as the skier needed time to figure out he the hell he was and collect his equipment that had been yard saled across the slope.Glad it wasn't are guy.

Downhill Ski - Aart "The Captain" Van Kooy

The past three years Aart had done the Mountain Bike, but this year transferred his duties and took over the dirty job that nobody else wanted to do,the downhill ski.The ski wouldbe nice and easy if not for the lung busting 800m uphill run that preceded it."The Captain" also gets bonus points for attempting the leg after not having downhill skied since the 80's, a time when he may or may not have worn jeans while skiing and had a full head of hair.Aart skied well finishing in the top ten, limiting the time to our rivals and avoiding the big packs that followed after him.Rumour has it that an unnamed rival bike store tried to recruit him to do the mountain bike leg.We were able to catch a good picture of him with his black gear and over sized helmet, see below.

Nordic Ski - Jeff Rockin' Kerkovious

I didn't even have to make up that nickname, I stole it straight off his facebook page.Jeff more than lived up to the nickname with a Rockstar like effort that moved the team into third place.Jeff was both the new guy and at 18 the youngest member of the Bike Barn team.If he wasn't feeling the pressure before, he certainly was after Evan told him "you better lose not lose it for us".Jeff put it all out there collapsing. He also gave the best interview as he was the only one who made the cut on tonight's edition of the CHBC news.And yes that is Canadian Tire money in the picture below remember the nickname is Rockin' not classy. It just goes to show what Canadian Amateur athletes are willing to do these days to finance their dreams.

PAPARAZZI MOMENT.Doug "Hollywood" Copithorne from the classic film Ski School 2 was reportedly spotted at the Ski 2 Sea sporting Bike Barn clothing.It was not confirmed whether he was competing in the event or filming another sequel.More on this as it becomes available.

Geoff "Akon" Waterman was also seen at the hill.Geoff was a member of the Bike Barn Ski2Sea in 2009 but after declining his spot in 2010 he was passed on for 2011.Grudgingly Geoff found another team to ski for.Unfortunately he had to watch as all the other teams tag off until he was last one left standing.Rumor has it he was humming Akon's Mr. Lonely quietly to himself.Geoff is a jack of all trade and if any of our 2011 team members drop out or decide to do it solo next year (hmmmm, interesting thought) he will be the first call.

Mountain Bike - Evan "Business" Guthrie

Evan Meant business and business he delivered.Down four minutes at the start of the leg and up two by the end.Performance of the Day.How did that happen? Besides the obvious massive amount of force on the pedals, the answer lies in his meticulous preparation.He set a windtrainer up in transition to warm-up.He didn't care that most people assumed he was just trying to show off.He also built up a custom bike designed specifically for the race.Details of the bike cannot be revealed on this blog and will be passed only passed down to future team members with utmost of secrecy.Evan also used a massive amount of safety pins to fasten down his jersey.He looked a lot like this guy only marginally cooler.


Why was Evan so business-like? Because he figured "If we win Ski 2 Sea we'll have more success with the ladies". Not true here is a graph detailing how ski2sea impacts your ski2Sea placing affects your success with Girls. As you can see no impact.


I also showed him how your level of success in endurance sports affects your success with the ladies.

Many theory's exist on why this is, but spending hours on your bike and going to bed early are generally not good ways to meet girls.

Jonny "Titanic" Caron

Jonny was like tragic vessel today, in that he descended quickly but more so because of how he frozen he looked before his leg. It was freezing and snowy out and the prospect of descending at 85+km/h wasn't exactly uplifting.When left him at the start of the leg we managed to snap a picture, the photo is a little blurry so it is hard to recognize him.

He warmed up quickly and reintroduced himself to his good friend lactic acid for the first time this year.He then put a on a clinic for the Roadies on the other team, Triathlon 101 with the first topic being aerodynamics and its importance on a downhill time trial.When it was all said and done Jonny had the fastest split of day.Jonny rode a prototype Orbea TT frame with a geometry designed specifically for the Big White decent.It is referred to as the P51 but will be available at all respectable bike shops in the near future as the Orbea "JonnyO".The women's version will be appropriately named the Orbea "Oh Jonny".

Run - Myself(No Nickname given, *see article 91 of the Bro Code)

This was the first time in a ski2sea where I had not only gotten the hand off in contention for the race but also leading the race. I ran hard and the run was uneventful I held the lead throughout.I ended up losing some time to Aaron Heidt when it was all said and done.I'll blame it the short turn around from Oceanside.I'll also blame the mid race pitstop to one of the city of Kelowna's fine restroom facilities.Remember being a champion isn't about just winning the race, but winning the race with your dignity intact.

Canoe - Dave "Opportunity" Kitson and Brad "Don't tell my doctor" Lee were

Brad had a gutsy race competing in the event just 5 days after having surgery on his left knee.If you look closely at the photo below (far left in blue) you can see a grimace on his face and him running to help us get the boat across as fast as possible.

Dave skied for the team last year and despite his disappointment at being replaced, (like I said earlier the cuts were tough) he jumped at the opportunity to compete in the Canoe portion when word of an injury came in.Like Tom Brady in 2001 Dave would not let the opportunity go to waste. Before the race Brad and Dave said that in order to stay ahead of Fresh Air's strong paddlers and there Carbon fibre vessel they would need a four minute lead.The most nerve racking part of the day was waiting for The Fresh Air runner to come in and tag off their canoeist to see if we had build up at least a 4 minute buffer.It took just over five minutes before Aaron came through the tunnel and we knew that our guys would get 'er done.They came through with great pacing and a solid second half to secure the slim 1:19 margin of victory.


We concluded the day with a post race lunch at Earl's and when our server asked what we were up to today Evan responded in his best Charlie Sheen Impression "Winning".Perfect.

this is my story....

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I m back to this very cool place call victoria! I lived here from 2000-2005 and made many friends during my years at the national triathlon training center. I was back in the pool with the group yesturday and it was fun to catch up with everyone!

I will be here for a 7-14 days to work with a few specialist to help me get back on my legs and ready to race. I m at work doing rehab and getting healthy. Tomorow will be my favorite group workout ...the open water swim at thetis lake! always a awesome time with everyone!

Well, i often been call a Polar bear as i m white and never tan very much even if i pass so many hours in the sun.... It is funny as i found a nice story to share with all of you! It s the story of a polar bear in northerm canada walking on a group of dogs. This polar bear and me have so much in commun; both strong, Fearless, powerfull, dangerous!!!! people are scare of us when we walk in;) but all we really want is play and a huge!!!







Polar Bear: I come in Peace

Norbert Rosing’s striking images of a wild polar bear coming upon tethered sled dogs in the wilds of Canada ' s Hudson Bay.




The photographer was sure that he was going to see the end of his dogs when the polar bear wandered in.






It’s hard to believe that this polar bear only needed to hug someone!



The Polar Bear returned every night that week to play with the dogs.

reverse therapy

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Some of you might have notice from following me, when i post a lot, it s because i m doing pretty well and when i get sick or injured...i disapear for awhile! Well, yes, i m injured right now and will be missing my favorite race in this sport.... ironman canada. It s going to be hard to watch from the side of the road but i will now try some reverse therapy.

I will blog more....and hopefully, the health and injury will sort themself out!!!!

Well, i been seeing many many chiro/physio,etc to help me sort out some leg injury. I been amaze at the challenge of finding competent physio/chiro that have ART and Graston certification to be effective on athlete. So many others dont have those qualification and end up putting ice and hot water on my injury and showing me streached and wasting both mine and there times..... my opinion is, to graduate from those program....those technique should be mandatory to there professional knowledge....

Ok, this way message to them! Did 2h of light training today....very slow process to get back on my feet... one day at the time! looking forward to be a mean racing machine again!

Seeing Tracey tomorow at pro-physio! she is a mean A.R.T. and GRASTON machine! should be fun and effective!!!!

and a random pictures ....... Le Danois De La Montoya and me in hawaii! Danny is mister positive! The best attitude when hard time hits!


The KING of PENTICTON

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Quiet monday night, the darkness as set in, wind is blowing strong and it s a typical feburary evening with cold temperature and crispy air. People are all lock inside, having dinner and relaxing after there long hard day of work. But it s not relaxing time for everyone

I m heading out for a routine z2 run in the cold air and venture on my usual Subaru loops that consist in many little dark alley and quiet street all the way to the subaru dealership where i can dream of my next purchase.

But tonight wasnt a routine night and what was about to happen was about the change everything. As i was settling peacefully in my rythme, feet touching the ground and bouncing quickly, nice form and moving along well, i heard some step behind me...... a quick look behind me confirm my suspicion, another runner was closing in. Now, this might seems normal for most but i have to be honest, in all those year training and running in penticton, i have perhaps once or twice been pass by a runner. But this time, in a dark cold night, someone was moving in.......

I took a quick turn on the channel, the darkest path in the night. A path so dark that only a experience channel runner can manage at this the lightness of the night. The runner behind me took the same turn....... I M HUNTED..... it s clear...who the hell is running behind me and catching me;

quickly in my mind, the check list happen

Olly piggon; no freaking way, the guy is at home drinking coke and watching cable illegaly.

Tom Evans: nop...one thing is for sure, tom lives in the Eastern part of town and never venture on the west side....too dangerous for him or his dog....

That guy Wade something; ..... no ...he seems like a nice guy...he would not chase me like this.

Scott Macmillan; This was definitly one of the suspect on my list, the guy will not miss a opportunity to take a shot at me and destroy my comfidence by running me down in the darkness....he is just that kind of guy.... but no, he as a kid and should be home changing dippers ....

Dave Mathison; ???? nah...the guy is so out of shape....kind of a school nerds....



Then, it become all so clear, i was under a vicious attack from a young, mean spirit and arrogant little bastard...... Closing the gap at a impressive rate and hearing those quick footstep... it could only be Jeff Symonds....... And it was... passing me, a old veteran and not having the class to acknowledge my good running form or giving me a ‘’looking strong jonny’’ comments, he simply told me he had to do a progressive run and that the warm up was almost over........

Yep, what a cheap and sneaky attack at me it was..... Jeff trying to establish himself as the very prestigous KING of PENTICTON passed me and left me behind eating is dust....

Well, big boy.... i wont forget this evening of feburary 21th...... i will get back to you this summer on the race course.... lets meet at the oliver world champ.... and get down to buisness....


;)

Amazing blog from Jeff Symonds

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First race of the season is in..... a team race and Jeff did such a good job at showing the reality of full time athletes that i will simply post is blog here....!!!!


enjoy

Ski2Sea Team Race Report

Big win out there for the The Bike Barn team at the Ski 2 Sea yesterday.It was our fourth year competing in the event and with the extinction of Total Restoration Cycling the door was wide open for a new champion.The team has come leaps and bounds since the DQ debacle back in 2007.This year the cuts were fierce.Former members were left with a bitter taste in their mouths after learning about the 2011 team roster.The dream team had been assembled and here is the exclusive story of how it all went down.

It was a late start, as the race was held up waiting for a single late skier.Report is that the skier finally showed up 10 minutes late.As the other teams anxious and frustratingly waited, the skier attempted to ski down to the start line when disaster struck.Apparently it looked something like this:

The race was further held up as the skier needed time to figure out he the hell he was and collect his equipment that had been yard saled across the slope.Glad it wasn't are guy.

Downhill Ski - Aart "The Captain" Van Kooy

The past three years Aart had done the Mountain Bike, but this year transferred his duties and took over the dirty job that nobody else wanted to do,the downhill ski.The ski wouldbe nice and easy if not for the lung busting 800m uphill run that preceded it."The Captain" also gets bonus points for attempting the leg after not having downhill skied since the 80's, a time when he may or may not have worn jeans while skiing and had a full head of hair.Aart skied well finishing in the top ten, limiting the time to our rivals and avoiding the big packs that followed after him.Rumour has it that an unnamed rival bike store tried to recruit him to do the mountain bike leg.We were able to catch a good picture of him with his black gear and over sized helmet, see below.

Nordic Ski - Jeff Rockin' Kerkovious

I didn't even have to make up that nickname, I stole it straight off his facebook page.Jeff more than lived up to the nickname with a Rockstar like effort that moved the team into third place.Jeff was both the new guy and at 18 the youngest member of the Bike Barn team.If he wasn't feeling the pressure before, he certainly was after Evan told him "you better lose not lose it for us".Jeff put it all out there collapsing. He also gave the best interview as he was the only one who made the cut on tonight's edition of the CHBC news.And yes that is Canadian Tire money in the picture below remember the nickname is Rockin' not classy. It just goes to show what Canadian Amateur athletes are willing to do these days to finance their dreams.

PAPARAZZI MOMENT.Doug "Hollywood" Copithorne from the classic film Ski School 2 was reportedly spotted at the Ski 2 Sea sporting Bike Barn clothing.It was not confirmed whether he was competing in the event or filming another sequel.More on this as it becomes available.

Geoff "Akon" Waterman was also seen at the hill.Geoff was a member of the Bike Barn Ski2Sea in 2009 but after declining his spot in 2010 he was passed on for 2011.Grudgingly Geoff found another team to ski for.Unfortunately he had to watch as all the other teams tag off until he was last one left standing.Rumor has it he was humming Akon's Mr. Lonely quietly to himself.Geoff is a jack of all trade and if any of our 2011 team members drop out or decide to do it solo next year (hmmmm, interesting thought) he will be the first call.

Mountain Bike - Evan "Business" Guthrie

Evan Meant business and business he delivered.Down four minutes at the start of the leg and up two by the end.Performance of the Day.How did that happen? Besides the obvious massive amount of force on the pedals, the answer lies in his meticulous preparation.He set a windtrainer up in transition to warm-up.He didn't care that most people assumed he was just trying to show off.He also built up a custom bike designed specifically for the race.Details of the bike cannot be revealed on this blog and will be passed only passed down to future team members with utmost of secrecy.Evan also used a massive amount of safety pins to fasten down his jersey.He looked a lot like this guy only marginally cooler.


Why was Evan so business-like? Because he figured "If we win Ski 2 Sea we'll have more success with the ladies". Not true here is a graph detailing how ski2sea impacts your ski2Sea placing affects your success with Girls. As you can see no impact.


I also showed him how your level of success in endurance sports affects your success with the ladies.

Many theory's exist on why this is, but spending hours on your bike and going to bed early are generally not good ways to meet girls.

Jonny "Titanic" Caron

Jonny was like tragic vessel today, in that he descended quickly but more so because of how he frozen he looked before his leg. It was freezing and snowy out and the prospect of descending at 85+km/h wasn't exactly uplifting.When left him at the start of the leg we managed to snap a picture, the photo is a little blurry so it is hard to recognize him.

He warmed up quickly and reintroduced himself to his good friend lactic acid for the first time this year.He then put a on a clinic for the Roadies on the other team, Triathlon 101 with the first topic being aerodynamics and its importance on a downhill time trial.When it was all said and done Jonny had the fastest split of day.Jonny rode a prototype Orbea TT frame with a geometry designed specifically for the Big White decent.It is referred to as the P51 but will be available at all respectable bike shops in the near future as the Orbea "JonnyO".The women's version will be appropriately named the Orbea "Oh Jonny".

Run - Myself(No Nickname given, *see article 91 of the Bro Code)

This was the first time in a ski2sea where I had not only gotten the hand off in contention for the race but also leading the race. I ran hard and the run was uneventful I held the lead throughout.I ended up losing some time to Aaron Heidt when it was all said and done.I'll blame it the short turn around from Oceanside.I'll also blame the mid race pitstop to one of the city of Kelowna's fine restroom facilities.Remember being a champion isn't about just winning the race, but winning the race with your dignity intact.

Canoe - Dave "Opportunity" Kitson and Brad "Don't tell my doctor" Lee were

Brad had a gutsy race competing in the event just 5 days after having surgery on his left knee.If you look closely at the photo below (far left in blue) you can see a grimace on his face and him running to help us get the boat across as fast as possible.

Dave skied for the team last year and despite his disappointment at being replaced, (like I said earlier the cuts were tough) he jumped at the opportunity to compete in the Canoe portion when word of an injury came in.Like Tom Brady in 2001 Dave would not let the opportunity go to waste. Before the race Brad and Dave said that in order to stay ahead of Fresh Air's strong paddlers and there Carbon fibre vessel they would need a four minute lead.The most nerve racking part of the day was waiting for The Fresh Air runner to come in and tag off their canoeist to see if we had build up at least a 4 minute buffer.It took just over five minutes before Aaron came through the tunnel and we knew that our guys would get 'er done.They came through with great pacing and a solid second half to secure the slim 1:19 margin of victory.


We concluded the day with a post race lunch at Earl's and when our server asked what we were up to today Evan responded in his best Charlie Sheen Impression "Winning".Perfect.

Article 3

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The 2014 season is underway and with new races, new challenges, new goals it s time to rise and reach new heights! Over the past 8 years, I have  been able to dedicate a limited amount of time to coaching. That mean keeping a very small group of select athlete with who I kept a very tight athlete/coach relationship.

This year, I m excited to have more time allocated to coaching and can open a few more spot for driven and motivated individuals that want to pursuit there dream and get faster!

If you want to discuss in more details about the coaching options available, drop me a line and we can start the conversation.

best of luck in 2014 and GTWD

inspiration during the off season

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My blog is returning for 2014 and this is a simple warrning that even after a pause of a few years, i m still very much the same person. The content will still be very questionable at time.... some serious matters.... and some to be taken with a grain of salt....



It's game on.....

The return of ''Jonnyo tip of the week''

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At Jonnyo Coaching, we share a little bit of the process to excellence. Pool Etiquette


THE CATCH

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This week, we have a little video that will explain a little more what the Catch really his. This is a little exercices that you can do at home and could help you greatly improve your swimming. The catch is perhaps the most important part of freestyle swimming and if you can learn to properly do it...you will make some very big progress


Join me this summer for the open water program at skaha lake and okanagan lake. we will adress the kept elements of open water swimming, get you fit and ready to race!!!

Swimming in cold water. The secret to stay warm!!!!

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It s early season in canada and the cold water make for a challenging training environment. These are my best strategy to stay warm as long as possible!

1. Driving to swim practice, wear lots of clothes, tuque, big sweater, long pants, heated seat ON in the car, etc. You are stocking warm in you.....make sure you arrive toasty at swim practice!

2. Drink a hot drink prior to swimming. A hot coffee/tea, hot chocolate, pick your favorite but once again, make sure you get yourself very warm prior to starting the session.

3. Wetsuit, this one is obvious.... make sure it fit and doesn't let too much water in... Peeing in your suit is normal/recommended and socially acceptable, everyone does it, be proud of it and get yourself toasty or stay clean and miserable ;)

4. Double your swim cap.....While it s very nice to own a neoprene swim cap, they can be expensive and there is way around this; use 2 swim caps one on top of each other.... it simple, cheap and it works! thick latex swim cap are even better!

5. Cover your feet. Either use the technical booty for swimming or simply get a tight pair of socks. While the second option might not be as effective, it will still keep you warmer!

6. Get to buisness. the colder the water, the harder you should swim. if you want to stay warm, make sure you are working hard!

7. If none of those tip works, go back to tip #3....are you sure you pee in your suit???
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