Categorized as: Cardio

5 Peaks Trail Running Race – Golden Ears

On May 9th the Rep1 Fitness Raptors took to the trails in Golden Ears.  An amazing, sunny day saw 20 Raptors busting their butts and enjoying the 9km or 14km courses.

Highlights of the day:
  • Morgan K doing her first trail run race!
  • Gui Spiteri rolling in at 49 min on the 9 km course
  • David Moloney running the 14km course in 1 hour and 10 min
  • Scott Simser coming 8th in his category!

Hockey, Football, Mountain biking, Etc…

OK….September is here!  We are all back to our busy schedules and fitness routines, hopefully we have kept up our training, or, at the very least stayed active on our summer holidays.  Thankfully I have kept up with my “in gym” training sessions, my shoulder is feeling great and I’m back playing hockey and football while continuing to mountain bike.  Now, there is nothing like on field and on ice training, but my “still” 41 year old body has managed to make it through a weekend of all three activities, which, in part, I credit to my work in the gym.  Don’t get me wrong, I’m still sore, but at least I’m not broken and was able to get out and enjoy this incredible view!

Future Cat1 Racer

This has been an amazing summer for my kids, not only has the weather been fantastic for them to be outside all day but my daughter has learned to ride her bike. My daughter, “Kitty” watches her brother, “Jackson”, get on his bike everyday and rip around. She is so envious of him. I tried to teach her to ride but it usually ended in some form of an argument. We decided to put her in bike camp to teach her how to ride properly. After her first day at camp, I went to pick her up all I could see what this huge smile across her face. She was so excited that she could ride her bike and could keep up with her brother!!

Everyday I get home from work now we are out riding!! How awesome is that… Look out here comes the future in bike racing.

Click on the link below to see Kitty riding her bike.

A Bigger Shadow

A bigger shadow of my former self went up Cypress mountain yesterday.  My legs have been in a funk for over a year and every time I road on them they just hurt.  Period.  Yesterday was the first time in a long time where they haven’t ‘hurt’!!!  But man am I slow… I think the legs are recovered but now the long road to peak physical condition begins again!  My goal is to get back to being someone to look out for at the front of the peloton… not someone falling off the back.  A structured plan is the only way to do this.  Finish the summer building up some power for the track season… race track and do some seriously long rides this winter.  Yes, embarrassing as it is… I’m training for next year!! Ha!!  See you on the road!

Stand Up Paddle Boarding

On a beautiful Sunday afternoon, some coworkers and I went down to Jericho to try out paddle boarding. I had never done it before, but the other three had and it was quite evident! The waves were a bit choppy but we spent about 2hrs out on the water and had a fabulous time.

It is $22 to rent a board for an hour, but they let you stay out for just under 2hrs without extra charge.
If you want a fun shoulder and leg workout, as well as a good way to get a tan at the same time, try it!

Grouse Grind

Last weekend, Krista and I (as well as her fiance and two friends) drove out to North Vancouver to do the Grouse Grind. I had only done it twice before and never timed myself so this trip was all about setting a baseline time for completion! Krista’s goal for the trip was a bit different: she wanted to enjoy the hike and finish.

I was wearing my heart rate monitor so my goal was to set a pace that kept my heart rate within my target range and Krista’s goal was to not lose me! Half way up the mountain, my heart rate reached a number that is usually very hard for me to get to, and it stayed in that zone for quite some time. At this point, I looked back to see where the other two were and saw Krista right on my heels, so my new strategy was to keep up with her pace! Little did I know that her strategy was to stay right behind me.
As a result of both of our competitive nature, and our ability to push past the inappropriately-dressed tourists, we finished the grind in 43 minutes.

Porteau Cove Nutrition

Here is a picture of my stats from my Porteau Cove ride this weekend.  The biggest thing that I can say, as you start to do longer summer rides, is to make sure your nutrition is in check!  Bonked on the way home and it seriously affected my average speed.  Electrolytes in the water and a couple of gels was not enough.  Maybe an extra banana and more food… I know better.  Every half hour is a good estimate to pop something in your belly on a long ride.  Happy riding!

Ride #2

The weather has changed and I’ve been back on my bike in Squamish for my second ride of the year!  The dry trails were great and I had no problems on some of the more technical spots. Thankfully there were no wipe outs to test the repaired shoulder but all felt great!  Now if only I can keep the rest of my body from injury, playing touch football has definitely strained the old muscles so getting back to my weekly stretch/yoga with Chad and Annette will help!  At my age i have to take the time to do more maintenance!