Thanks Alex and colleagues for one last SPIN session before I hit the road in Vancouver. With my bike all boxed up, thanks to Howard at Cycles St. Laurent for the box and Barry at Cycles Gianella for the safe packing, I have some serious packing left to do before I leave!  Great workout; I feel ready for this. I hope that you guys continue Tuesday SPIN class (or head outside at some point on “real bikes” along Lakeshore) while I am away. I shall think of you each Tuesday from 5-6 p.m and wonder what sort of workout Alex has planned for you. Follow the blog and GPS….maybe you can simulate the ride that I am doing at the at point?!

Sunday morning Lynne and Tim, Roger and I met up with Carol (national rider) and Joe at the entrance to Parc Gatineau (Hull, QC); just across from Ottawa. This is Ottawa Race Weekend, with the marathon and half marathon taking place that morning - congratulations to all my colleagues and their families,  who took part in the various events!! Way to go!  The most spectacular Sunday morning gift to people who live, or visit the Ottawa area would have to be the road closures. All major parkways are closed to vehicles and traffice. The street becomes a safe haven for cyclists, in-line skaters, runners, walkers, strollers, etc. Why can’t Montreal follow this great example and do this along Lakeshore or some other area?! 

We began the ride climbing up Pink, then on to Fortune (really nice climb) and up to the scenic top for a view that is quite remarkable. We couldn’t stop to admire it for long as the bugs hovered around your helmet like flies to a sticky strip immediately. So, off we went for a superb, well-deserved I might add, descent along Black. Lynne and Tim headed back to the parking lot while Roger and I re-fueled, turned around and did the loop in reverse. We crossed Carol and Joe as we climbed, they headed to the parking lot. Finished off the last 10 km drafting behind Roger and just about flew back to the parking lot!

I had power for two today. Beautiful, brilliant, sun shining on me all day. Had an absolutely great day on the bike.  Thanks guys - great weekend, just the right quantity and quality of workout for taper!

Kick started the day and weekend with a super ride. Lynne, Tim (and new bike), and most of Roger (the part that didn’t show up was the part of skin/road rash still left on the pavement from his run-in last week with diesel fuel spill. Nasty.) ended up doing 64 km loop with big wind most of the way. Headwind, crosswind and, my personal favorite, tailwind :)  !! 

It was a gorgeous, sunny day. Post ride, the gang went to cheer on and enjoy Angela’s (Lynne and Tim’s daughter) soccer game. I have found a potential summer job as a Soccer sideline ump.  Great start to the season Angela!

I made some pizza, which could not have baked in the oven any slower!! Devoured along with great conversation, tall tales (Roger), and commaraderie shared amongst riders.  

I had a feeling it was going to be a rather wet, windy and cool ride this morning as I heard the wind and rain howling against my bedroom window all night long! Managed a pre-work ride total of 55 km loop around Ile Perrot (added figure 8 to stretch the ride a bit for mileage). Seem to have gone back in seasons though as I had on my tights and warmer socks as well as rain/wind jacket with winter base layer! Bringing the bike in to Barry later on today for a fix’er’upper and won’t have it back until sometime on Thursday.

You can re-visit the Sir Sam’s weekend post as I have added the pictures that Lynne sent along! Thanks Lynne!

Ah yes, nothing like a good chase to wake oneself up in the morning. Fiona and Barry got a head start to the Ile Perrot ride this morning on their mountain bikes. Once the laundry was on the line I strapped on the helmet, cleated and saddled up and literally “took off” after them. Took me some 30 minutes to catch up to them.  A trip to MEC to buy some Power Gels for future re-fuels - they found some other goodies.

I went out for a solo ride late afternoon while Fiona and crew visited with some friends. Managed to get 40 km in before I shredded my tire on Ile Bizard. Surgically removed a piece of beer bottle from my tire and tube. Since I did not have a spare tire with me, I dialed my rescue support crew - Mom, who was snoozing at home since she had the kids all morning. Got back to my house just in time to replace with new tube and tire for next ride (while the hands were still dirty you know) and shower before “the gang” returned and we headed out for supper. Frustrating to have the ride cut short as I had another 30 km or so to go to get back home.

People, people, people…..PLEASE do not throw garbage, glass bottles, plastic and other junk onto streets, lawns, parks and playgrounds!  Disgusting really. Do people not take pride in their community and environment? Is this what you wish to teach the children? Great example.

This is our planet and nobody else is going to look after it. It’s really not that difficult to hang on to it until you find a garbage can. If I had $2 to put toward the ride for every Tim Horton (no this is not a plug for Tim’s) cup I see on the ground  there would be a significant contribution made to the fund….

 Rain in the forecast for tomorrow. There is a CCB ride planned for the South Shore - Chateauguay area - but I think I’ll do the right thing and take the day off from riding.  This is, after all, supposed to be a taper period!

Yahoo!  I did 120 km ride yesterday afternoon/evening out to Ile Perrot, Les Cedres, Coteaux du Lac, St. Lazare, Rigaud, Hudson, Vaudreuil-Dorion, back to Ste. Anne de Bellevue. 4 hours flat and when I made it back at 7 p.m I had just enough time to cut my pathetic dandelions before my sister, brother-in-law, niece and nephew pulled into the driveway from Ontario - and I just made it out of the shower when they arrived.

We had a specatuclar day today!  Started out at the DQ in Lachine and managed to ride all the way to the Old Port - 20 km and I am so proud of both Kirsten and Owen for their efforts and riding ability. There aren’t too many 10 yr old and 8 yr old kids that can ride 20 km, on a tank (oops, I mean mountain bike) at an average speed of 17 km/hr! Took us 1 hour to get there - we enjoyed a picnic by the peddle boats and took the opportunity to take some pictures with these Big Wheels! Total of 40 km for the kids! Great job!

One hour to return back to Lachine where those guys loaded up the bikes - I opted to hammer it back along Lakeshore to Pointe Claire Village (20 km) at an average speed of 38 km/hr and beat them there!!!!  A full belly of ice cream for the kids; Fiona and I cycled back home together. We just made it back in time from the rain.

I changed gears today and spent 1 hour on the Elliptical machine - my heart rate has dropped considerably and the RPM significantly higher from what it used to be when I spent time on this beast as I recovered from my leg fractures and surgery. Encouraging to say the least.

Just finished 1 hour of circuit training with Alex - thanks (I think?!) for a great workout of plyometric, strength, cardio interval bursts and some abs for good measure at the end! Feel great and the muscles have that post workout tremble/shake to them….it’s all good.

Heading over to Clyde’s in a short while for some fun with colleagues, friends, neighbors, family, community. Good luck to all who have purchased Raffle Tickets and thanks to everyone for the overwhelming support.

 A HUGE “thank you” to all the businesses and individuals who have contributed “in kind” donations for the Raffle. My sincerest gratitude.  I will announce the winners on the blog tomorrow.

Yes, I was riding along the Lakeshore this beautiful evening clipping along at some 33 km/hr and it abruptly ended when I was hit by a car side view mirror.

I happily cycled for 1.5 hr along Lakeshore to Lachine and Verdun before turning around. Apparently there was a highway 20 closure due to some overturned truck (should have gone to check out the Big Wheels for some photos). I noticed the traffic at a standstill as I headed East thinking it would all be over with when I returned. NOT.

As I returned home heading West along Lakeshore, some fool talking on cellphone decided they had enough of waiting and didn’t bother to LOOK in any of said mirrors (rear or side) and pulled out of traffic - directly into me. Other than a badly bruised pelvis where it hit the stem, totalled handlebars and right brakes (which can be fixed) everything is ok. I’ll have to get the bike looked at tomorrow as I’d like to be certain that where the front fork of the bike smacked the side of the car the carbon fiber isn’t jeopardized.

Note to drivers - there is now a LAW in place restricting cellphone -  use earpiece….or perhaps one should consider not at all. We all managed fine a mere 5 or 10 years ago without them, did we not?

I thought I was prepared for the National Rider training weekend in Haliburton, ON, however, the experience proved to surpass all my expectations. Let me share with you why…

The group met at the base for the weekend, Sir Sam’s Inn. Kicked off the training with an evening ride in the Haliburton area led by local National Rider, Eric Edwards. The weather throughout the entire weekend could not have been better for this time of year. We did a 65 km ride along some spectacular roads and lakes. Finished the day with a terrific meal at Sir Sam’s Inn, followed by the Spa recovery for some. The camaraderie amongst riders grew from the moment we met, or in some cases, re-acquainted with one another. I am always amazed at the ease with which conversation begins and flows over 4 +++  hour rides; and then continues as we “Shake by the Lake” or relax in the spa to help the muscles recover and reset for the next ride.

Up and early on Saturday for an 8:45 a.m departure for the first ride of the day. We left as one group and split halfway. Ended up with 135 km on some fantastic roads - Quebec could learn a lesson or two on road maintenance. We returned by early afternoon and spent the afternoon munching, calculating how many bags of Salt chips we could eat on the ride based on caloric expenditure, soaking in the spa to help the legs, back, calves, neck, etc. recover and some more “Shaking by the Lake”.  A few brave souls mustered the courage to jump in the lake. A bit of bike maintenance and some supper. By 8:30 p.m we were back out for a night ride, this time split in two groups from the start for safety.

It’s incredible the natural “noise” you hear when riding at night. Hundreds, if not thousands, of peepers/frogs calling out; deer just a few feet away take off as the double pace line approaches.  We settled on a “2 hours out/2 hours back” route along the 118 that leads into Bracebridge. This would allow for riders who were new to night riding and night group riding some time to get accustomed before we do our 24/7 National Ride segments. The temperature cooled off significantly as we eased into the night. Our group turned around first and it was quite amazing to see the other group approach. You can spot the lights from a mile away, very much like an on-coming car! Unfortunately, you don’t see ‘road kill’ as easily at night, Martin had the misfortune of running over a porcupine, and now appropriately enough has the nickname “Porky”.  Could have resulted in a serious injury or accident; one flat tire and some quills stuck into Ross’ jersey and they were moving again! Once back at the ranch it was a well deserved and needed lights out.

Sunday morning we welcomed another beautiful day looking over the lake. We rode as one group and got to know one another that much better as we exchanged conversation along the way.  Great thing about group riding in a double pace line is that you are constantly having these short clips of conversation with other riders that get picked up from where you left off as you rotate and take turns at the front of the pack. Another specatucular choice of routes by Eric.  The work gets done and we’ve had many good laughs along the way.

Thanks to Larry (aka Lars) who stopped along his way to the “bunkbed depot” to prepare the Trailers for the actual ride. Your tireless efforts are greatly appreciated by all of us as were your inspiring thoughts that you shared with us roadside. An emotional moment for all of us that brought a tear or two to the group and certainly brought us closer together.

We ride for many reasons as individuals. I am honored, humbled and proud to be part of such a great group. As a team, we are strong, passionate, have lots of heart and determined to contribute, to make a difference….and we will with each pedal we collectively turn. Bring it on…

http://picasaweb.google.com/rossrader/NationalRiderTrainingAndNutritionHaliburtonMay9112008More photos to be posted as they become available so check back soon and check back often!!!

a……..a GIANT….ha, ha, couldn’t resist!

That’s what this little fella in the park behind my house keeps on saying “bigger, stronger”!  I’m continuing on the “Big Wheels” themed mini series that Lynne and I have started last Saturday on our ride…(you can check her photos out at http://2008.snkcr.com/lynne

I was up and out the door at 5 a.m - just couldn’t sleep so why struggle with it. Put on my gear and saddled up for a nice ride around Senneville, Ile Bizard and back. Saw a mumma racoon and 3 babies crossing the street. I just love how they walk on their tippy-toes…but don’t let that deceive you; these furry friends can be nasty. Avg. speed was 32 km/hr and total distance was 50 km. Not bad start to the day as the remainder was again spent in a hotel room at a business meeting! My neighbors are having their driveway done with uni-stone and I asked the guys to snap this photo!  

This mini series reminds me of the time I helped Fiona (my twin sister) out at the MacDonald college farm during hay season. Yup, I tried “driving” a skid loader for the first (and last) time that one summer day….nearly did “loop de loops” like at LaRonde amusement park on the darn thing. I still remember being extremely impressed at how she handled the thing!! At least she now wears a seatbelt in the car….but that’s another story.