Good ski pulling the boys yesterday along the Spray trail, great to squeeze in two skis this week. The boys both fall asleep 5 minutes in so works out perfectly. Into a rest week now, hours cut down while still keeping active.

Marn has been dialing in her yoga classes which start tonight. As well she just signed up at the Banff Springs Hotel to teach every Saturday all winter long, check her class at 10:00am.


2012 what will it bring?
No expectations with the racing schedule. Do not want to get all excited as having 2 kids and full time work is the priority, still want a family at the end of the day :). Hopefully a few road and local mtn races thrown in there at least.

With this current program, it is not a do or die for 2012. I more so look at it as having a plan now for life. If 2012 summer opens up for racing, great, if not no big deal.

MSP has promos on, perfect for helping kill time while spinning downstairs
http://www.skimovie.com/

Hjorleifson clip  http://vimeo.com/33038392

http://www.youtube.com/watch?v=GQOI2DXBd2Q&feature=player_embedded

Sweat it out

Good slug pulling the kids along the Spray Loop Trail yesterday afternoon. The trail was freshly groomed late morning where I had the first skate ski tracks of the day. Out to the bridge and back, the little kickers were painful pulling 50lbs of kids. Excited to have that trail a 2 minute drive from home now.

Quick jog this morning to the golf course, the wind was howling down there.

Felt good to sweat out all the food/junk and booze from the last week.

Christmas

First year in ages the entire family has spent Christmas together. Marn's dad, my parents, my sis Ali,Bruce and their kids Connor and Coleman with Jack and Christie hosting dinner.

Seth randomly had been asking for a 'real guitar' for the past month, he lost it when he opened the present

Cousins

Breakfast spread

X mas afternoon at the Waldhaus skating rink & toboganing

Rory getting into my new Sorel boots box

A fun few days with everyone, no shortage of food and drinks. Christie's brown sugar yam/pecan dish along with dad's rum cake were the favourites. 

Picked Seth up from playschool and headed to Norquay for several hours. The technique using the harness around his boots is genius, night and day improvements now. A number of local families up there so it turns into socializing half the time in the lodge, great to see all the 3yr olds keen this year.

Came home and put the kids down for naps. I cruised outside on the mountain bike while Marn dialed her upcoming yoga classes she will be teaching next week. Rode out to Vermillion and Tunnel Rds, sure beats the trainer in the basement. Though earlier in the week had a solid trainer session with 2 x 10 mins intervals with the HR up more than usual, much improvement compared to last week's version of the same sets.

Late afternoon toboggan across the street. So fortunate to have this park and skating rink a stones throw away...and with this backdrop.

Rory is too cute lately

Entertaining skate ski this afternoon on Cascade Fire road with Guiallame, Scotty and Keith. Pace was more comfortable than last week's effort with Colin, either way still a grind.

B.C tough man Svein Tuft, hope he comes alive in this year's Classics.

http://www.cyclingnews.com/news/tuft-i-finally-started-learning-how-to-race-in-belgium

Speaking of tough men, last week's race

And then the ugly of cycling
http://www.cyclingtipsblog.com/2011/12/a-dark-side-of-cycling/

Winter wonderland

After 2 weeks of practically no snow, town received a solid 10cms this morning. Saying that went to Cory's last night for a few bevvies at his firepit where all of a sudden it started pouring rain around 10:00p,. The bike home was sketchy as it gets, streets were complete skating rinks. Relieved to wake up and see it snowing this morning.

With the new snow, Spray Lake Loop trail should be a go this week. Blessed to have that a 2 minute drive from our house to take advantage of.

Donned the spiked shoes and went for a 1.5 hr run this afternoon out to 3rd Vermillion Lake. Plowing through 10 odd cms around Fendland Loop was like running through quick sand, kept the HR low though.

That has been the hardest part the last 1.5 months since starting this plan, keeping the HR low and sticking with that pace while not succumbing to the urge to pedal or run harder...aerobic base building time.

Night ski

Spur of the moment skate ski last night with Colin at the Nordic Center.

Donned the headlamps and headed out on a beauty under full moon and clear skies. Not sure how far we ended up out there but we were in the boonies, not a soul around after leaving the stadium.

Think you are in somewhat good shape then you hang out with Colin, my God the pace he sets. Still learning the old one skate poling technique which sky rockets the HR while turning the arms into jelly and the offset technique for the stupidly steep sections we came across, at a stand still almost.

Lightheaded and passing out 3/4 of the time with HR through the roof, but what a blast that was!!

The intervals on the trainer are still the same, just the durations are longer as the weeks go bye. Like wise with the Strenght workouts, the sets are increasing.

Fun afternoon ski at Norquay Tuesday afternoon with the family. Tied a harness around Seth boots while skiing behind him, wow what a difference that makes with helping him turn.

The boys

Seth with Santa at Whyte Museum on Saturday

It's my Friday today :)  Enjoying some vino and dark chocolate after a spin downstairs

Go girl

Remember Keith saying he used to see Emily at races in Ontario when she was 14 yrs old killing it against the women....Olympic and world cup podiums in her future no doubt. Would love to be her enjoying a 'winter' in Arizona training.

http://www.cyclingnews.com/features/emily-batty-climbs-the-ranks

Beauty 8pm run last night under clear skies and near full moon, the mountains looked surreal out at Vermillion Lakes.

Besides days off work, 7am or 8pm are my times to be active.

Marn is keeping steady with 5 or 6 yoga classes / week, she has 4 classes to teach at the end of December which she is very excited for....more opportunities in the new year as well.

All about balancing life with kids, work and our passion for yoga and sports.

Another solid day OFF work

Plan today was to ski the 1A at Lake Louise after Seth's playschool finished at 11:00am. But last night we remembered we had a Playschool Christmas planning event to attend late afternoon, not enough time for a Lake ski.

So plans changed where Marn then wanted to shop in Canmore at Nutter and Safeway for their discount days. Going from last week's experience at the Nordic Centre, was not worth pulling the kids with the limited trails. So Marn suggested I just go for a little ski, wow what a change in the number of trails opened now....should have brought the boys. Good ski out and back with loops in and around the stadium. Quick stop on the way home for some tasty dirty Chinese at Safeway.

Evening yoga class which both burned the legs and stretched them and entire body out.

Great pics of the Ptarmigan slide courtesy of  http://lakelouiselowdown.wordpress.com/

Miss this wall

Heard some people were involved in a Class 3.5 slide in Rogers Pass last week, eesh play safe 

2011 AB and BC Cross champ

Aaron Schooler wins BC cross champs last week, combine that with winning the AB champs this fall. Would have been an epic sweep with a road provincial win but our RMCC's Gord nabbed him in the sprint finish, stellar effort either way
 http://www.norco.com/news/5498/aaron-schooler-wins-bc-cyclocross-championships/

Norquay

1:30pm and already an action packed day.

7am Strength workout at home, jumped on the trainer right away for the purpose of riding following fatiguing legs after squats, lunges etc. Fun sets of high cadence intervals to keep it interesting, HR low though.

One hour later at Mt. Norquay with the family. Several runs on Cascade chair, into the lodge for snacks and tea then back out for a few more. Seth is too cute out there saying peanut butter / jam for turning left and right while going down the run.

Skating last week

Marn is currently at a parenting course with both boys napping now.

Good on Tiger for winning the Chevron tourney this past weekend, his first win since 2009. All things aside with his personal life, he is back and I am sure will go on a tear next year. 3rd in the Ozzie open 2 weeks ago while winning his matches at the Presidents Cup last week, now finally a win with clutch birdie putts on 17 and 18.

My opinion he is hands down the most mentally strong athlete in the world in any sport. Everyone else buckles under pressure where he thrives on it. He believes and knows he will make shots with others guessing. Funny watching the Golf Channel with announcers I have watched these past 2 yrs blasting Tiger saying he is done, will never play like before....now these same guys were praising him last night saying he is back on it and to look out in 2012 - jump on the bandwagon as they say.

Mtn bike video

If you have 5 mins to spare, check this bike video with cutting edge cinematography and mellow soundtrack. Boys are beyond talented, Ryan Leech's trials section after 2:00 mins is mind boggling, how does one have that much balance?

http://www.nsmb.com/4801-kranked-tedx

Another year of sponsorship

Recently signed on for another year of sponsorship with Banff Lodging Company.

A continuous supporter of community living - once again purchasing this winter a season's pass at Mt. Norquay for every elementary and high school student in town....wow.

http://www.bestofbanff.com/community/

Thank you once again Wim, Gord and company for your support.

Solid days off work

Go go 2 days OFF work this week.

Started with a Keg birthday dinner for Marn's mom taking advantage of their November special with 40% off wines. Top few steaks of my life - fillet wrapped in bacon with blue cheese.

Monday morning a strength workout at home to start the day.
Marn woke up with a stiff back so she suggested I rip to Canmore to purchase a few things while sneaking in a skate ski at the Nordic Centre. Was sure hard to keep the HR down to prescribed # with the limited trails they have open - little steep kickers followed by sketch descending (that's just me), repeat that 100 times. Bumped into Top Gear's Ian Auld on the top of a hill. Had not officially met but introduced myself and had a chat, he is just starting x country as well. What a banner last year for him -Masters 40+ National champ on mtn bike with a 10th GC place in Banff Fest....40 years old as well!! awesome!

Tuesday Marn, her mom and Rory went to Calgary first thing to shop. I dropped Seth off at playschool and went for a little run. Picked him up and went to Sushi train with his buddy and parents. Afterwards we all went skating at the Rec Centre, Seth is crazier more and more each time he goes now. Evening yoga class to top off a solid day.

Spin last night at home with varying intervals of cadences.

Frank can run

Frank W sure can run. 16th in the Big Sur half, 16th in 2010 as well....1hr 12mins jeez.
https://www.runraceresults.com/Secure/RaceResults.cfm?ID=RCHV2011

His pace is a tad faster than my casual 1hr morning runs with 130-150 avg HR, my targeted zones right now.....hard to keep it that slow some times.

Days OFF work starting today.....skate ski tomorrow in Lake Louise if it does not snow too much tonight.

Not sure if in our schedules with family and all but I wish as we have had amazing days here
http://www.biglines.com/articles/revelstoke-mountain-resort-offers-sneak-peek-weekend

mmmmm   http://www.biglines.com/video/loose-moose-november-pow

Gift for X mas

Looking for a gift for somebody interested in improving nutrition, check Dave's gift card option
http://twitter.com/#!/eatperforma

Good on him for helping Christian Meier with nutrition now  http://twitter.com/#!/christianmeier
Would be interesting to see what an athlete like Christian eats for performance.

Like I said earlier, very luck to have bumped into Dave.

Skating party

Jack built a bench for his tools, Seth could not sleep at night wanting to play with tools instead

Grandpa Bob gave Seth his 1st set of clubs...just the start

Skating party was hilarious! Perfect venue at Banff Rec Centre

Thanx Jane for making the cake, delicious!

Rory motoring along now

Random note, hear a slide triggered to the ground inbounds at the Lake off Ptarm chair yesterday....play safe out there.

Seth is 3 years old

Seth turned 3 years old today, wow time flies! He is at playschool with mom currently being Helper of the day, brought his tool belt for show and tell that he received this morning.

46 piece tool set, should have seen his eyes when he opened it

Already fixing things

Off to the Rec Centre this afternoon for a skating party with his friends, will post pics later.

Gran Fondo Rockies 2012 info is up http://www.granfondorockies.ca/
Hands down one of the most challenging, scenic races out there.

If anybody would like, I have a 3 month Life Works membership + 3 classes for sale.
$222 value but will blow it out very cheap
sandscj@yahoo.com

This morning's sunrise, why we live here

Snow and rest week

Woke up to this 

e

Week 4 of this training phase = rest week. Even though it is a building block, still require a week of rest for recovery. Few activities on the go, hours are just cut down substantially. Reading more and more on this periodization training which is all very exciting to me.

Looking outside right now and it has started to rain...crazy weather!

Seth has been skating now 5 times at Johnston Lake. Of course, the little crazy kid has picked it up being able to skate 5 or 6 strokes on his own now.

Both Marnie and I are shaking are heads as we do not wish to be sitting in a hockey arena for the next 15 yrs, but we'll see what happens  :)

Flying around holding onto the net

Cousins in sled, Seth left side on his own

Loving the new mixture of intervals Dave has introduced to me to. This combined with strength workouts and other activities have made for another fun week of keeping active. Marnie just finished her own '30 day challenge' of yoga practicing an average of 6 days / week, this has got her back into it to start teaching again next month.

Holy S#@$ skate ski

7am 1hr run this morning keeping it mellow around Tunnel Rd. Get home and 30 mins later Marn is off to yoga. Half hr after she arrives back, we are off to Moraine Lake Rd.

Leave Banff with dirt on the ground where Moraine and Lake Louise are winter wonderlands, solid several feet of snow on the ground out there.

Skate skiing Moraine Rd is a mission as it is, let alone pulling 50lbs of kids behind you in a Chariot. Perhaps should have stuck to the flatter 1A road or such for our first day, but might as well start the season with as tough as it will almost get. Eye balls popping out the entire slug out to the plateau finish. Wore the Garmin to record the effort, solid avg HR. 

Marnie was killing it out there, stopping and waiting for me every so often. I kept telling her to go and enjoy it, she is so smooth out there. 

shattered......awesome!

Speaking of eating up

Just touched on this. Cyclingtips blog just posted an informative article here, particularly the paragraph on overtraining with dietary restrictions- Performance & health consequences of being too lean  

http://www.cyclingtipsblog.com/2011/11/the-pursuit-of-leanness/

Biking in Indo

How wicked that Cory W is biking around Indonesia after his Malaysia race! I commented on his blog for him to visit Bukit Lawang to see Orangutans, one of only 2 places in the world to do so...seems he took the advice.

North Sumatra was a trip to visit years ago for Marnie and I, quite dangerous at the time with the rebels in Aceh and all but seeing the orangutans in the wild was one for the books. Biking through those tiny villages trying to communicate with the locals is a once in a lifetime experience for him, wow.

http://www.corywallace.com/

Taking it easy

Never thought spinning easy would be so hard. On the trainer lately and for that matter the next 2 months in the 125 HR range, bored out of my mind but knowing this specific training will reap benefits in the long run. Thankfully ski videos and Tool blaring passes the time. Loving the 7am runs, strength workouts and other activities to keep the body going.

Monday, Tuesday OFF coming up, excited to skate ski Moraine Lake road with the family.....

Eat Up

Was speaking to Dave V about nutrition where he mentioned 99% of his clients do not eat enough carbs, which he changes of course while working with them.
Seems so many think eating less means loosing weight which may be true but potentially will lead to loss of power with more importantly one's body will start dipping into protein stores for energy if the carb amounts are not there. This of course takes away from protein's main duty of repairing damaged tissue, a lose lose situation for an athlete.

Saw an article on a tiny village in Kenya which won 40% of International marathons last year, average diet of the runners consists of 70% carbs!!!

Eat up to fuel the body.

Only a few weeks of the year we are lucky enough to skate on the local lakes, where it is cold enough but no snow yet.

Johnston Lake this afternoon. Seth's first time on skates, priceless.

Nationals Revenge

Day after Nationals, http://pedalmag.com/?p=145303&c

dirty Movember stashes

nice

What a weekend for Edmonton's Pepper Harlton. With Edmonton's Hardcore club well represented in the Masters cats. Man I need a cross bike.

Ski legends in Banff

Did not catch their films this past weekend at the Film Festival, but was very luck to see ski legends Mike Douglas and Chris Davenport walking the streets of Banff.

Mike's film article and teaser
http://www.biglines.com/articles/standing-ovation-banff-festival-snow-show-%E2%80%93-freedom-chair-review

Couple yrs ago bunch of us followed Chris and friends down a run at Sunshine during the Celebrity Ski, amazing to watch one of the best skiers in world at work - so fluid! His film here was on the 50 peaks above 14k he skied in one season in Colorado.

Mom in half marathon

Just saw the results from the half marathon my mom was in today in Scotsdale AZ, 3rd place in the 65-69 category!

66 yrs old and running halfs. We are so proud of you, an inspiration to us mom!

Winter is here

What a difference a week makes. Last Sunday enjoying a mtn bike ride with +7, -13 with snow on the ground this Sunday. Saying that the views with snow on the peaks and blue skies are hard to beat anywhere in the world.

View from front of the house

From back of house

Bucks are still around 

Winterstart Run

Fun run last night with 1,400 other people under a full moon with -6 temps. Happy with consistent pace not blowing up, but 30 sec slower than last yr. In the inter company competition, I took it beating out a guy who runs all the time by 24 seconds, he was not impressed...sorry Jon  :)   No shortage of free beers during the after party in the parkade.

Speed Theory's Frank W killed it as usual on the running scene with a 4th Overall, man that dude can run fast! Local Ellie spanked me by 6 minutes, distance a tad shorter than her 9hr run last month in Chile.

Leighton won his age group, pic of jersey holders. Impressive with 3 days OFF after Brasil!

Given'r to a 3rd place

and Schooler in 3rd
http://pedalmag.com/?p=145176&c

speaking of genes. Emily Batty takes the Elite women's with her brother 2nd in Men's Elite

Peter Lawrence took 50+ National X cross champs this morning. Peter is awesome, 50+ and still rides Cat 2 on the road as well.....I still have hope  :)

http://pedalmag.com/?p=145061&c

eesh, just down this trail last Sunday
http://www.rmoutlook.com/article/20111103/RMO0801/311039989/-1/rmo0801/biker-injured-on-sabotaged-trail

Boys still are rocking and rolling after stage 2 at La Ruta.

Absolutely loving my new training program, and the fact that much of it involves not being on the bike. So this week I have taken part in various other 'sports' which will give vast improvements in my core and agility.

The limited time I am on the bike will be very specific to train certain systems and zones. Winging it in the past by myself has been fine, but this new type of training has me fired up for 2012 where my true ability will come out. I am very lucky that I bumped into Dave in Banff while forging this partnership now, love how life works like that......

Went for a run earlier this week, first in almost a year. Hammi's and quads were sore for days....hope I recover for Saturday's 8km night run  :)

Pic from La Ruta...no need for words

  

Friend Liz saw on Jon Firth's Facebook saying the 1st stage was the hardest day ever on a bike for him, strong words from a Norco sponsored rider!

Wicked, Leighton 12th Overall and 1st in his category after first stage.
Big Brian Cooke and John Firth 25th and 33rd, wonder if they had mechanicals?

http://larutadelosconquistadores.com/ruta2011/index.php?option=com_content&view=article&id=57&Itemid=75&lang=en

Break down of age categories
http://www.cyclingnews.com/races/la-ruta-de-los-conquistadores-sr-1/stage-1/results#2

Travis Hauck who nailed the Bow 80 leading his category as well, think he is from Revelstoke??

Another get stoked for winter video from the very talented http://sherpascinema.com/
http://www.biglines.com/video/balance-powder

Good thing I got out for the ride yesterday, tad of snow on the ground this morning.

Day 1 of the program started this morning, strength workout at home. Quite weak in the arms, literally never lifted weights in my life...excited to see the progression.

Leighton and Ryan end up 13th GC, looked like an epic race
http://www.cyclingnews.com/races/brasil-ride-sr-1/stage-7/result

Remember at the Bow 80, Leighton laughing/being concerned that he only had 3 full days of rest between Brasil and La Ruta- eesh.... all the best in Costa Rica!

Another review on the race.
http://www.cyclingnews.com/races/la-ruta-de-los-conquistadores-sr-1/preview

On my bucket list of races no question!!

What an unexpected 3 out of 6 days this week of mtn biking for me. Off work a few hrs early today, headed out for a 1.5 hr ride while kids slept. Shorter version of race loop, coastline in both directions, down and up Star wars and back down to s.corner. Everyday now outside is a blessing....

Playschool Halloween, all the kids were too much

with friend Aidan

This afternoon at the side of our house

3 big bucks off our deck

I had a spur of the moment 1.75 hr mtn bike ride this afternoon. Kids were going down for afternoon naps where Marnie wanted to join them, out I went around Tunnel. The cool weather sure does not matter in the trees, shedding layers within a couple minutes. My god the heart rate sure skyrockets on the mtn bike instantly, love it! Will keep jumping on the opportunities to ride outside as long as the weather holds, beats the trainer in the basement :)

Sure worse views out there when fixing a flat

Received my November plan from Dave today. Since he looked over my lactate results and noticed I needed improvement in my lower zones, that type of training is all I have seemed to come across of late on the internet - needing a strong aerobic system to power the anaerobic. VERY exciting to actually have a program training specific systems during the winter for once!