Karsten Madsen...

My helpful keys to being injury free

2012-01-22T05:10:00.000-08:00

Last year I had a major IT band injury that set me back. This year I have been testing out a new shoe company along with 2 other great products.

The first one is my sponsor Stable 26. They make some great sock for all different sports. If you read my blog you know I ski and play hockey along with the other 3 sport I do. The socks Have different sizes of pads that you can put into the socks. As shoes break down there is extra space. The socks take up that space and keep your foot in the right place. check them out http://www.stable26.com/ I have had great success. Very happy to have them on my sponsorship team.

Now for my last one is a company that I am not sponsored by but you can bet I have a pair in all my running shoes cycling shoes ski boot and hockey skates

(from the web site) http://www.superfeet.com/activity/running-walking.aspx
Without Support Collapsing feet increase movement inside the shoe. This causes a less efficient stride, and intensifies stress on feet, ankles and knees. Additional stress can cause foot pain, fatigue and risk of injury.
With Superfeet Insoles

Feet are supported and stabilized, reducing stress on feet, ankles and knees. Stride becomes more efficient, reducing fatigue and risk of injury. Can help prevent and treat plantar fasciitis, heel pain and runner’s knee.

I have been using the 2 products together the last 2 months or so and they are helping me go harder and stay out longer!

BIKE FORSALE !!! PRICE DROP!!!!

2011-11-29T05:12:00.000-08:00

Not much going on with me other then working 40 hour weeks and getting over a cold... start swimming soon! I got some lights for my mountain bike so I can ride at night. Its kinda creepy but very fun and a good way to get training in after hours i guess you can call it Yorkes "secret training"

The bike is a 56 (large) Used only one season. Was a sponsorship bike in great shape (dose not come with wheels) upgrade HED AEROBARS asking 1600 firm e-mail karstenmadsen@live.com

HEADSET
1" Ahead set, 30mm carbon spacers (2x10mm, 2x5mm), no top cap

STEM
Specialized ProSet, 3D forged alloy, 4-position adjustable

HANDLEBARS
HED classic carbon aero bars 42 cm

FRONT BRAKE
Specialized Aero Brake

REAR BRAKE
Specialized Aero Brake

FRONT DERAILLEUR
SRAM Force

REAR DERAILLEUR
SRAM RED

SHIFT LEVERS
SRAM SL TT lever

CASSETTE
SRAM 10-speed, 12-27t

CRANKSET
Specialized Pro Crankset 53x39

CHAINRINGS
53 x 39T

BOTTOM BRACKET
With Crankset
Silver cage/black body, w/ black toe clips and strap

SADDLE
Body Geometry TriTip 50 w/ hollow Ti rails

Welcome to 2 new sponsors

2011-11-17T05:31:00.000-08:00

Wanted to welcome 2 new Sponsors. Xtenex laces I yet to try them but hear they are very comfortable and stay locked in place. As well I will be in AQUA SPHERE goggles and wetsuit. The goggles fit great to every face and the wetsuit is really super thin in the arms!!

If you are interested in supporting me please e-mail karstenmadsen(at)live.com

Passing of One of the best guys in Endurance sport

2011-11-02T10:13:00.000-07:00

Jerry with David Sharratt in Guelph lake 1 2008

It is with sadness and shock of the sudden passing of Jerry Friesen this morning – November 2nd, 2011

I know most elites that have raced in the trisport triathlons always loved getting off the bike in 1st to have Jerry Friesen lead the way. I can recall a time at the Niagara triathlon biking way to hard and hurting on the run. He was the guy telling me to run faster, the guys are coming. So I would pick up the pace and hold the guys off, and sure enough i hung on the win my first Trisport race. All thanks to his motivation! Before that race I had lost the lead on the run in a few other races before Niagara 2009 and he said this time you have to win!

I am sure everyone has a story of a good times with Jerry Friesen weather it was at his awesome running Races or the triathlon's he was one of the best promters of heathy living and he will be missed by all in the endurance sport community around Ontario!

whistler had her way with me!

2011-09-06T14:17:00.000-07:00

I have had a great time in whistler. The riding has been great and the views are even better! Every time I come back from whistler i feel like i am twice the rider then before. As for the race I was feeling good going in. This year I could keep up to the big names on the bike (not like last year) My body was good my head was in the right place for a big race. The swim went off well. Got myself in a good pack behind the leaders seth brandon and conrad. I faded on the second lap lost my focus for 10 seconds and lost the feet. Going onto the bike I was with last years winner Josiha. He put a gap on me right off the hop then mike vine passed me and then I finally hit the gas and kept him close and paced with that group. I could hear people yelling time splits and we were working are way through to the leads.

Just as we started to go down the fast decent I heard a weird sound (sounded like broken spokes) kept riding and pushing the speed and in one of the conners my wheel gave out and I was in the dirt. At first I got up turned my bars around and got on to keep riding. didnt see that my wheel was so bent it would not turn so lucky for me i was close to a road crossing and got help back to the finish. At the med tent found out I have 2 broken toes on the out side of my right foot and some cuts on my neck leg and my chest hurts.

Bummer things didn't turn out the way I would have like them to but thats xterra. Most times I would have been in a really bad mood the whole day but this time I was just happy to leave with minor injuries.

pictures will go up soon from milton and whistler

2x winner of Mine over matter!

2011-09-01T10:37:00.000-07:00

On Sunday I won my second mine over matter off road triathlon title. I set out to work on a lot of thing in that year and this race really showed I fixed some problems. My swim was alright, not used to leading a swim so i was kinda all over the place. My bike is where i saw a big jump. I road a steady pace and didn't go to hard to keep my body fresh for whistler. I still had the fastest bike split in the race. The run was what I was most happy to see I ran hard and was going fast 3:28 per km is not bad for having to run threw trails etc.

I am in a really good mind set going into whistler. I know how I need to race to have a good result. The men pro race is a very deep field of some veteran xterra pros so just hope to keep learning and maybe find my self in a good place

Karsten Madsen

xterra mexico

2011-08-18T15:57:00.000-07:00

I had a great time in Mexico The guys putting on the race really rocked! Everything was taken care of I didn"t even have to lift a finger or open my wallet! The race was good I was 4th out of the water about 2:00min down from Seth Wealing and 1:00 down form brandon. I was 4th out of the water. The bike started very slow being at 8000 feet really hurt me and I was doing my best to keep myself out of the red zone but some of the climbs were very hard to do that. I had one pretty big crash flying down the mountain it looked worse then what it really was. I was 4th off the bike

On the run was when things started to fall apart my legs started to cramp (didnt drink enough and lost all my gels in my crash) I also got chased by a dog and went down the wrong street and lost some time. I was yelling xterra and people where pointing me the way i needed to go. I finished 8th not a bad result starting to move up! Next up on the Xterra global tour is whistler xterra. It will be at only 2000 feet so it will be a lot easier on me!

I am also in the process of getting a inhaler. Having a hard time getting air in when I am working out.

Some pics from mexico and cottage with meaghan

Good luck to c3 and my friends in guelph racing Nationals

update in 55 words

2011-07-14T13:36:00.000-07:00

long time... busy with other stuff no time to blog.

Won a Triathlon last sunday

Got in a Car Accident On the 401 (im ok)

Next Race Xterra Mexico need to be top 3 (need money)

training stupid hard

Love my Stable 26 socks for running and biking try them!!!!

Love training in waterloo

Karsten

feels nice to be back

2011-06-07T09:13:00.000-07:00

Wanted to welcome 2 new Sponsors. Rudy Project and Stable 26

Rudy Project makes great Sun Glasses and Helmets! By far the best glasses I have ever used! I wanted to pass along my discount code to everyone so you can see for your self how great the stuff is. Made in Italy just awesome! Enter VIP code: kmadsen that will give you 40% off *additional discounts do not apply

Stable 26 makes socks that have inserts that are filled with silicone. It fills the gaps that running shoes have. Keeps my foot locked in place when I run. Also as Many of you know I enjoy to ski and play hockey so no matter what shoe boot or hockey skate Im in my heel can be locked into place. You need to check this out great injury prevention! http://www.stable26.com/

Also today had my first run back today got into the 30min with out pain and also didn't have any stops. This is a big step. I also had in my Stable 26 socks.... they freaking rock!

Man its May!

2011-05-05T08:16:00.001-07:00

Not much is really new. I am back in Canada and the weather sucks! forgot what it felt like to ride in the cold. Hate having to dress for the weather! I am tip toeing myself back into running I am running about 3 times a week started at 10mins now I am at 20mins so about 10mins a week i am adding. Cant wait to start doing run workouts again!! I did a swim yesterday at Guelph university. After swimming yards for 2 and half months i really didn't know where i stand in a meters pool but it was clear that I have improved big time with my swim. It looks like I will be training in Hamilton this year witch makes me very excited to be swimming with Andrew Cole (Olympic swim coach) it will be good for me to have someone on top of my swim stroke all the time. I really need to be 1:30 faster in my open water swim so I am in lead group at XTERRA races and main pack in ITU races. Now I need to figure out where I can MTB in Hamilton

forsale

2011-05-02T08:30:00.000-07:00

Oakley Radar fire iridium white frames red ear socks + extra lenses Blue Iridium + hard case 270 Obo
Oakley Radar Positive red Iridium white Frames and White ear socks soft case 170 obo
Oakley Jawbone Positive Red Iridium POLARIZED lenses white frames + orange lenses + hard case 270 obo
Oakley Jawbone Atomic Orange frames lower jaws white fire iridium lenses 170obo
Oakley Jawbone Black frames one white lower jaw Transitions Lenses 100obo

Specialized S-works road Helmet Size small Red and White with very light blue 130obo
Specialized Glasses adaptalite Arc white frames 80 obo

Xterra Wetsuit Vendetta size Medium Long used for Half Season (10 races) 420obo

Flash Point 808 rear wheel + carbon front wheel 404 in depth (like a zipp 606 set) 500

E-mail karstenmadsen@live.com for pictures

I`m going home

2011-04-25T18:37:00.000-07:00

Holy 10 weeks went quick when you look back at it. I had alot of ups with some small downs. My IT Band is well on its way I plan to start returning to full running when I am back in Canada. There is one thing in my life I dont want and that is to get the same injury. A good wake up call to keep the hips strong! I am looking into some races when I get back I know I have a 800m swim tt... Was going to do some run races but IT band wont let that happen. May do a mtb race for some fitness and maybe get the monkey off my back and win a 0-cup race! But have to talk to coach first.

Sean and I are leaving early in the AM to get a good jump on the driving its going to be a long ass 36 hour drive back. Hope I bring back the Arizona sun with me!!

almost!

2011-04-18T16:09:00.000-07:00

The IT band is starting to really come around. I can walk with out pain I can go up and down stairs. In my estimation I am about a week away from starting to run. My goal of running today was a bit unrealistic. I just don't want to rush into running and be right back where I am. I have been getting stronger in the hips so I am not in this boat again! Other then that not too much other stuff has happened other then Andrew Yorke coming down to train with us. Yesterday was very hot and Sean Andrew and I went for a pretty hard ride.

Some ups and downs

2011-04-16T07:14:00.000-07:00

Yesterday was a very interesting day. I got to swim 50m's in the morning yesterday so that was a up, Got in about an hour bike with no pain in my IT band. That's an up. Got to see Sean get his Specialized Shiv (if you looking to get one Click my Gears bike shop link to contact gear about ordering you one in). Now for the down sides. I had a crappy second swim yesterday. I am also getting tired of being injured. I hate that I missed doing Mt lemmon yesterday. Sean said it was a super fast day!! Would have loved to see what I could have done. My best so far is a sub 2h to the ski hill.

My IT band is not near as tight has it was after my race/ travel home from Vegas but i still feel small amounts of pain in my knee when i walk. It is killing me I cant run but I need to give this injury time. Goal is to try and run Monday fingers crossed!!!!!

Some cool Pics of my Race

2011-04-14T18:36:00.000-07:00

frustration!!!

2011-04-13T13:42:00.000-07:00

Well a few days removed from Vegas and I am getting back into the swing of things. My number one priority when I got back was making my IT band better. I had it so tight the pain in my knee was felt just walking. I started to roll the crap out of it and also got a massage. Since Monday I have made huge improvements and its really starting to turn around. I am being as smart with this as I can. I know its only April and this kinda of injury can be taken care of quick (if you catch it early). I have seen many different athletes threw may different sports not be able to race because of injury and I want to stay away from that. This is the order of what i am doing. Hot tube then rolling out my IT band then do some different stretches and exercises then I ice it. I am doing that about 2 times aday and also taking advantage in the pool I am swimming 2 times a day. I didn't have the swim I wanted to in Vegas so good time to up it. I hate missing workouts but its whats needed.

Xterra West champs

2011-04-10T14:15:00.000-07:00

I went into this race not really knowing what to think I new I was fit and I also new I had a IT band injury that popped up. I had a solid swim not and awesome one but good. I swam with Conrad Stoltz. I got on to the bike and just rode. Didn't think about the other people. I only got out biked by the leader Conrad by 9misn not bad for 30km of mountain biking. I got off the run in 12th and felt really good but no matter how good i felt my IT band was killing me any up hill I had shooting pain up my leg so on a run that i could have been hunting people down I was getting past and not even going hard so it was a first for me I have never really had to race with a problem like this but ended up 16th in a very competitive race so I am happy with it. I know if i was 100% I could have been top 10 by even 5 or 6th but i will have to save that for next time! First thing on my list is fixing my IT band!

Thanks Gears bike shop My Specialized epic 29er help so much!

Thanks K-swiss you K-ona Racing shoe is awesome for xterra

thanks Xterra for the best wetsuit!

pictures will be posted soon

XTERRA Press and Media Center

2011-04-08T15:25:00.001-07:00

Old School vs. New School in Vegas
April-08-11

Two worlds collide Sunday at the XTERRA U.S. Pro Series season opener at the West Championship in Lake Las Vegas, Nevada.

The wisdom of experience is on one side; and youthful exuberance on the other.

Representing the old school; Stoltz, Middaugh, Wealing, Lebrun, Evans, Waite, Rakita, Kelsay, Glavin, Thijs, Henestrosa, Zoller, and Smith – 13 pros with nearly 100 years of collective XTERRA off-road tri experience.

On the flip side; Ganter, Jackson, Madsen, Michalak, Mielke, Stehula, Valentine, and Wirth– eight young guns with a grand total of eight races under their belts as XTERRA professionals.

The infusion of young and new talent is not only a great sign for the sport, but a fist-pumping tribute to the master’s who have made getting dirty and suffering look so darn compelling.

“I want to win XTERRA Worlds in the next five years and go after my hero Conrad’s record for XTERRA Worlds wins,” wrote Karsten Madsen, a 19-year-old from Ontario, Canada, in his racer bio form.

Today, as KVVU Fox 5 News interviewed Conrad “the Caveman” Stoltz in the lobby of the Aston MonteLago Resort, Madsen stood nearby fresh off an eight-hour drive from his training grounds in Arizona with all the excitement of a kid entering the Magic Kingdom.

In stark contrast, Stoltz was calm, collected, the consummate professional, no doubt methodically preparing to win his record-breaking 38th career championship on Sunday.

The diversity creates excitement and the battle for the top seven spots, for who gets paid and who does not, will be hotly contested. The “old-timers” will have to earn it, especially with so many up-and-comers looking to prove their worth.

Three on the men’s start list are making their pro debuts – Michalak, Mielke, and Valentine – but aren’t new to XTERRA. Two-time XTERRA USA amateur champ Jason Michalak (pictured) would’ve won prize money in 2010 had he been a pro, Patrick Valentine will likely be the first racer out of the water, and Mielke – a trail running madman– had never even done a triathlon at this time last year. The future is bright for those three.

You’ve also got Chris Stehula, who won the Collegiate National Triathlon Championship last year, and his Cal Poly San Luis Obispo teammate Chris Jackson who is entering his first year as a pro.

The experienced newbie is Adam Wirth from Boise, Idaho, who accounts for half of the newcomers eight pro races mentioned above. Wirth has shadowed friend and former XTERRA World Champ Nico Lebrun across America competing in XTERRA's, and finished as high as 5th at XTERRA Canada last year.

Indeed, there’s a lot of new talent mixed in with the proven XTERRA pros here in the desert, but with all the hope and promise the fresh faces bring they’ll still have to run like Josiah Middaugh, bike like Brian Smith, and swim like Seth Wealing to have a shot.

It’ll be a fun Sunday on the XTERRA Planet to see just how it all shakes out.

VEGAS!!!!!

2011-04-07T18:22:00.000-07:00

I just go into Vegas around 3pm Vegas time. I just went for a small easy spin today, I have been chilling out and resting up. I worked on my twitter page again and made my blog a little more media friendly so I hope you follow me on twitter!!

One week till Vegas

2011-04-03T07:42:00.000-07:00

After my week of food poisoning I am starting to feel better again I feel strong and fast again. I went mountain biking yesterday and felt like i could ride again. I was 182 before I got sick now I am 171 and standing at 6'3 i am pretty skinny. Nice to feel strong. I am doing alot of quick short fast stuff. I have a very big base fitness, but now need to add some speed in the mix. I have been swimming with Sean about 7-6 times a week we swim yards alot so you always feel fast and wish you could swim that fast in meters but i do think I am getting faster I spend alot of time working on my stroke. Now that I train full time I am spending time on the small things like core water running and my swim stroke.

Las Vegas is the one race this year that I don't really have a goal it all depends on who shows up. I want to have a really strong swim and bike and see what my legs can do on the run. I guess the main goal is to be in the mix after the bike and not be way out the back.

sickness

2011-03-26T11:44:00.000-07:00

Last 4 days have been pretty off for me. I am 85% sure I got food poisoning from Olive Garden so I have been having a hard time eating lately. It has made training some days very hard to do. On a better topic I am going to be racing in the Xterra Las Vegas West Champs. I am interested to see how i will do. I have a very big aerobic engine right now and i know I am going to do need to do some tune up work in the next 2 weeks to get ready for the April 10th race.

On a side note if anyone knows someone that lives in Arizona and is driving to the race in Las Vegas,I am looking for a ride. E-mail me at karstenmadsen@live.com it would be a huge help.

Karsten Madsen

life as of late

2011-03-19T19:39:00.001-07:00

The weather in Arizona has been awesome, great for training. Tomorrow I am racing a 5km race... its super hilly so should be interesting

New bike

2011-03-04T10:00:00.000-08:00

I got my Specialized epic 29er bike a few days ago I finally got a chance to go out and ride it. It was very impressive. I will say it right now no one has a better mountain bike then specialized epic. The cool thing about the bike is it has a brain shock that will lock the bad shock up on its own so when i am riding on smooth terrain it is fully locked up but once i bunny hop or go over some rocks and roots it will open it up. The next part of the bike is it is 29er vs a 26 that most people are used to. It rolls over rocked and stuff so much better. 29er is the way to go. I have a few videos of me screwing around on the bike.

THANK YOU GEARS AND SPECIALIZED for an awesome bike!!!!!

pick one up at gears bike shop you will fall in love with it!!!

what a ride

2011-02-16T09:46:00.000-08:00

Sean and I are now in Arizona. We drove 36 hours straight and had a good drive. we only had one small problem. As i was driving I realized that the car had no power and was not going any faster then 100km but we got it looked at and all we had to do is reset the computer. The car was on cruise for so long that the computer got stuck. So basically the car forgot how to accelerate. After that little set back everything went great. Now just have to keep unpacking.

You know your Canadian when....

2011-01-31T05:10:00.000-08:00

I had a pretty crazy weekend. It was the first time i had the full weekend off since November so i was pretty pumped not to be working. Friday after work I went to Meaghans house to watch the all star draft, then it was a early bed time because had to get up early to do a nice long trainer ride in caledon with c3. After the long bike Sean and his girlfriend Krystal and I then went for a awesome snowshoe hike threw Forks. The drive back to Waterloo killed me. I was falling asleep (not really but felt like it). After having a 2 and a half hour nap i watched the skills competition. Then Sunday everything turned for the worst. I was playing pond hockey with the guys and right near the end of the game I got a good high stick in the face. I really feel for the nhl guys. as soon as it hit me in the eye i feel like a house of cards. Looks like I will need to start using my oakley hockey visor on the pond and not just the rink.

Xterra Canadian Championships 2011

2011-01-27T06:31:00.000-08:00

Where have I been?

2011-01-17T11:34:00.000-08:00

The last month has been crazy still working 40 hour weeks training like crazy. I have started to get myself ready for Arizona. for anyone that doesn't know i will be in Arizona from feb to May 1st training with Sean Bechtel. I really looking forward to getting a really good start to my season. I am still working on picking the races i will do threw out there year. There are alot of races i want to do just need to make sure i can get in to them. for the first time in 2 years i will get to go back to just training. wont need to worry about school or a job just training. i think this will be a huge factor for me. look forward to seeing some of you in Arizona or at some races.

why not try a new way of triathlon 2011

2010-12-11T12:17:00.000-08:00

Maybe 2011 is the year to try something new and with triathlon. why not brush off the dust on your mountian bike (if you have one) and try a fun new way of triahtlon. OFF ROAD TRIATHLON. Its a great way to take a break from the road and have some fun in the dirt. I raced and won the off road triahtlon in milton last year. www.elementracing.ca are the great people that are putting a great race on. 2010 was the first for the race in milton and this was by far the best first time race i have ever been to. Things went great right from registartion to the awards. The weather was pretty epic for this very epic race it was very foggy and alittle rainy. www.elementracing.ca are back again in 2011 with even more races and races for everyone and every skill level. the 2011 races are as followed.

June 12th
Location: Albion Hills Ontario
Races Offered:
1. Off-Road Duathlon (3km Run, 18km Ride, 6km Run)
2. 6km and 9km Trail Run

July 16th
Location: Burlington Beach, Burlington Ontario
Races Offered:
1. 6 km (shoes optional) beach run
2. 3-round Knock-out Beach Run (3km top 75% go through to round 2. 3 km, top 50% go through to round 3. 6km final race for placing
3. Cross-fit Challenge (tentative)

August 28th
Location: Kelso Quarry, Milton Ontario
Races Offered:
1. Off-Road Triathlon (1km swim, 18.5km Ride, 8.5km Run),
2. Mini or Sprint Off-Road Tri (500m Swim, 7.5km Ride, 4km Run)
3. Duathlon (3.5km Run, 18.5km Ride, 8.5km Run)
4. 8.5km Trail Run

hope to see you out at some very fun off road races!!

Karsten Madsen

Q and A

2010-12-06T22:48:00.000-08:00

1. Last beverage ~ water

2. Last phone call~ Myles

3. Last kiss~ Meaghan

4. Last song you listened to~ damn hate to say it Kesha we r who we r

5. Last time you cried~ July

HAVE YOU EVER:

6. Dated someone twice ~yes

7. Been cheated on? ~yes

8. Kissed someone & regretted it ? ~yes

9. Lost someone special? yes hate it

10. Been depressed? ~ yes

11. Been high? –> nope not my style

LIST THREE FAVORITE COLORS:

12.Red

13.Blue

14.white (i know its not really a color)

THIS YEAR HAVE YOU:

15. Have you made new friends this year ~ yes many its odd

16. Fallen out of lovee ~ never been in love

17. Laughed until you cried ~ umm think so

18. Met someone who changed you ~ yes

19. Found out who your true friends were ~ yes

20. Found out someone was talking about you ~ who has not really

21. Kissed anyone on your top friends list ~ wtf is a top friend list (no)??

TRUTH:

23. How many kids do you want to have ~ 1-2

24. Do you have any pets ~ kinda have a cat

25. Do you want to change your name ~ nopr

26. What did you do for your last birthday ~ try to hide it

27. What time did you wake up today ~ 7:20

28. What were you doing at midnight last night ~ sleeping

29. Name something you CANNOT wait for ~ christmas to be done!

30. Last time you saw your father ~ like 20 mins ago

31. What is one thing you wish you could change about your life ~ nothing love my life

32. What are you listening to right now ~ lil wayne

33. Have you ever talked to a person named Tom ~ yah hated the guy

34. What’s getting on your nerves right now? ~ nothing

36. Whats your real name ~ Karsten Kenneth James Madsen

37. Relationship Status ~ I am in one

38. Zodiac sign ~ what ever novemebe is

39. Male or female ~ male

40. Elementary School ~ st anne

41. Middle School ~ didnt have one

43. Hair color ~ brown

44. Long or short ~ short

45. Height ~ 6'3

46. Do you have a crush on someone ~ yupp

47. What do you like about yourself ~ my fitness

48. Piercings ~ had them in my ears did it myself

49. Tattoos ~ nope

50. Righty or lefty ~ depents what i am doing

FIRSTS :

51. First surgery ~ never

52. First piercing ~ 2009

53. First tattoo ~ never

54. First best friend ~ mike

55. First Sport ~ triathlon

56. First pet ~ a fish

57. First vacation ~ ski trip when i was very young

58. First concert ~ never really been to one

59. First crush ~ cinderella

60. First alcohol drink ~ beer

RIGHT NOW:

61. Eating ~ no

62. Drinking ~ no

63. I’m about to ~ sleep

64. Listening to ~ some song call tonight

65. Waiting for ~ someone to come home

WHICH IS BETTER WITH THE OTHER SEX?

69. Lips or eyes~ eyes

70. Hugs or kisses ~ kisses

71. Shorter or taller ~ in the middel

72. Older or Younger ~ dont care

73. Romantic or spontaneous ~ i thought they went hand in hand

74. Nice stomach or nice arms ~ dumb thing to ask

75. Tattoos or piercings ~ piercings

76. Sensitive or loud ~ sesitive

77. Hook-up or relationship ~ relationship

78. Trouble maker or hesitant ~ bit of both

HAVE YOU EVER :

79. Kissed a stranger ~ yes

80. Drank hard liquor ~ yes

81. Lost glasses/contacts ~ yes! thank god oakley sponsors me

82. cried infront on someone ~yes

83. Broken someone’s heart ~yah think so

84. Had your own heart broken ~ yupp sure have

85. Been arrested ~ never

86. Turned someone down ~ yupp many times

87. Cried when someone died ~ nope

88. Liked a friend that is a girl ~ ??

DO YOU BELIEVE IN:

89. Yourself ~ most days

90. Miracles ~ no only your own hard work will things happen

91. Love at first sight ~ maybe

92. Heaven ~ no

93. Santa Clause ~ i wish

94. Kissing on the first date ~ maybe

95. Angels ~ lame, no

ANSWER TRUTHFULLY:

96. Is there one person you want to be with right now ~ yes

97. Had more than one boyfriend/girlfriend at one time ~ no

98. Do you believe its possible to remain faithful forever ~ sure do

99. What’s the one thing you cannot live without ~ sports

100. Posting this as 100 Truths ~sure

Are you online a lot? not really

Do You Have a Car? no

Do you have a cell phone? yes blackberry

Do you like gay/bi people? i dont dis like them

Can you speak another language? no

o you do well in school? id like to think i do

Do you collect anything? not really i have a tone of running shoes

Have an obsession? trianing for the hope of being a world championm

Do you hate yourself? sometime not very much tho

Ever smile for no reason? yupp

Talk to yourself? yupp dont answer tho

Do you have any regrets? some

Do you support gay marriage? yah if that what makes them happy why not

Sex before marriage? dose anyone wait now a days

Do you trust people easily? nope

Forgive easily? yes

Do you have a secret no one knows? no

Do you get along with your parents? sure do love them

What about other people? for the most part

How do you vent your anger? yupp punch stuff dosnt happen often

Do you like George Bush? dont really care enough

Goal Before you die? have a nice family

Biggest Fear? burning alive

Biggest Weakness? push ups

Do you play an instrument?

What do you want to be when you grow up? cop or fire fighter

better and better

2010-12-03T16:38:00.000-08:00

I am pretty amazed with how fast my recovery is coming along. For the first time in along time i was pumped to go into work and get on with my life. I am feeling so good that i plan on slowing getting back into real trianing on sunday! I have started to look into the races i am thinking on doing. it will be looking kinda like this.... lots of ITU style races one or two non draft longer distance triathlons and a far amount of Xterra triathlons. still looking into dates and other stuff. I just find i need to pick all the races i want to do then its easier to keep up your motivation and keep to the game plane if you also have a game plan for the summer of racing.

Feeling much better

2010-12-02T08:09:00.000-08:00

Well I have some good news!! My fever is gone!!! thank god it was starting to kill me. Now i just need my energy to come back. The walks are not doing it for me. I want to get right back into training but that wont happen. I need to pay more dues to this virus. I have done the hard part 2 weeks of fever and throwing up now I need to wait another 2-6 weeks before i have my full energy. The big positive in this whole thing is i have a tone of motivation for some good smart training. Its hard to sit around and do nothing. I am a very busy guy used to working 40 hours a week and training full time having 2 weeks off really throws you off...good news is i got all my Christmas shopping done, yes it was all online but i cant stand a mall and even worst when Christmas is around the bend. I dont know how I am going to do another Christmas season in retail even worst when I am not making commission!! I am sure I will get threw it just fine.

Good time to get it...

2010-12-01T06:30:00.000-08:00

Just as training was getting well underway and things starting to come along I have been side lined by what I thought at first was a really bad flu. The past week was one of the sickest i have ever been. I would one min be super hot sweating like crazy then 30mins later be so cold shivering. I also had a little bit of pain in my left side. So on Sunday morning Meaghan and I went to the urgent care clinic. Sucks spending time in a place like that but it was clear i didn't have a cold or a flu it was something else. When the doctor saw me he was petty quick and to the point saying he thought I had mono. As soon as he said it I thought of the Victor Davis movie when he got mono. his was alot worst then what i have considering I feel my energy staring to come back after only 2 weeks. The way i am staying active well i am this sick is i am going for walks every day weather they are 20min or hour its good to get fresh air and let the blood flow to my legs. They kinda feel like runs for me right now have to have a nap after them.

I have taken 2 weeks off from work now and I plan to get back to work on Friday. Any hockey I was going to play is over now with the risk of ripping my spleen, well I have to wait 4-6 weeks but at that point i wont have time for hockey anymore will be to focused on my triathlon training. I plan on slowly adding workouts as my energy comes back so its kinda hard to say when i will be 100 percent back my guess would be january but my big goal is to get back into the pool asap.

happy halloween!!!

2010-10-31T09:59:00.000-07:00

Busy week again for me. Worked liked a mad man still getting done my workouts and having a pretty good social life. I am almost finding a good balance so kinda nice. I was having a huge problem finding somewhere to swim. who knew it could be so damn hard to find good swimming so looks like I will be swimming solo from November to end of January. Nothing better then some lane swimming. Its not the best solution but its all that is available to me so i will have to make do. I have officially but the specialized transition on the indoor trainer! I hate indoor riding but hopefully I will find people that will ride with me.

Also on a side note,

I have lots of bikes for sale!!

I have a guru crono 57 frame size full dura ace vison tech aero bars(replaced frame, so only 1 year old) $2800

I have 2 specialized expert road bikes full 2010 ultegra one is a 58 the other a 54. $3000 *each*

I will have some wetsuits and Oakley glasses for sale as well (just waiting to figure out 2011 stuff)

please feel free to e-mail me with questions and or photos of the bikes karstenmadsen@live.com

Long weekend for me!

2010-10-24T19:25:00.000-07:00

I get Monday off work so I have lots Planned I am going to go for a long bike ride rain or shine! then I am going to go for a nice long run. Then I am going to play some puck with the guys. Got to love the long weekend.

Halloween is just around the Conner and for the first time I have a costume planned. Rather then putting one together 30mins before I am going to a party. This year I am going as a fighter pilot. I have a real jump suit so it should be fun. I have a pretty big week of work and training so it will be fun to cut lose for a whole weekend. I have yet to find something for sure but I am kicking alot of ideas around.

If anyone wants to ride with me tomorrow shoot me a e-mail karstenmadsen@live.com I think i am going to go around 11am I am in the Waterloo area

In this edition of my life....

2010-10-22T05:10:00.001-07:00

Devils and many other teams that enjoyed success last year (regular season) are having bad start to there seasons. I watched the Devils Habs game last night and for the first time I say the Brodeur that can shut a game down and make the keys saves at the right time. Devils needed a solid win and I hope this was there tsn turning point.

Anyways just wanted to share something other then triathlon. As for what I have been doing. I have been starting to up the swim mileage week by week. I am keeping everything long base work. I have been trying to get every day i can of riding out doors. most years I never ride in the fall and threw the winter months I do very little. This year I will be getting on the trainer in the basement. Going to make my basement my new favorite room this year. My coach Barrie and I have a very well discussed game plan for this year. I am getting more and more jazzed about 2011 everyday. For the first time in my training I will be following a diet. I usually always eat healthy but was never fully focused on it. I found it was a issue last year so I want to correct the problem. My diet will not be crazy hard to follow I am just going to fall in love with different kinds of snacks for example hot air pop corn with nothing on vs the one with butter.

With all that being said now i will have to really test my self control. My parents buy really healthy food so that part will not be hard. Getting to bed at a better time will be. I am famous for getting sucked into stuff on the computer or phone so it will be simple 10 pm rolls around lights off blackberry off tv off and get sleeping. Sleep is a very important part of training and its something i need to take more serious.

I will be doing a 2 hour orienteering run with Sean Bechtel and Claudia Johnston On November 14th. Sounds like it will be pretty fun. I mean in off season I am trying to do as many different sports as i can. I am playing hockey about once or twice a week still to keep some good and different fitness up. I want to get back into my rock climbing. Rock climbing i think is a great cross trainer and its a blast with some good friends.

That's kinda whats up with me.

a few request for me to keep up better blogging so look out lots will be talked about

Derek Redmond is one of my new heros!!

2010-10-20T17:23:00.000-07:00

When things didnt go well he sucked it up... hero in my books

Bike ride turns into CSI

2010-10-18T13:06:00.000-07:00

Probably one of the weirdest bike rides of my life. I went out for a 2 hour ride today and saw the normal amount of dead animals but I wasn't expecting to see a dead body! I saw it by Woolwich, I was about to go over a covered bridge when i saw at the bottom of the other side something that looked my a body had to take another look but when a guy came running over to me asking if I had a cell I knew something was up. So called 911 and police and the whole nine yards where there in minuets. Not expecting to have my bike ride turn into a episode of CSI. As for the rest of my ride it was good. Riding a new bike is always fun to do. I start swimming with my old club tomorrow kinda pumped to stop lane swimming and get back in the water with people fast like me!

Also keep your eye open on Kiwami they are lunching some really cool stuff!!

A-fib has been put to rest

2010-10-10T14:16:00.000-07:00

Life as of late. I am working 40 hours a week at Pro hockey life as a sales Lead. It is a great job. I am running 50-60km a week and I am just getting back to the pool. I Have started to get myself ready for a very different year of training. I will be doing a lot more warm weather training this year. I have had lots of time to reflect on why things didn't go well in 2010 and for the first time I will share what was really going on.

For the most part of 2010 I was training and racing in fear. Finding out I have a-fib really messed me up. I was so scared of going back into it that I lost most of my goals that I had set out and the suffer and will to train. I just didn't want to go back into it so bad I never wanted to talk about it and tried to sweep it under the rug. I know most people will read this and think its kinda soft but finding out that you have something that could stop what you love doing is hard. For the first time I can say that I feel confident in myself and my ability's. So people can still say that 2010 was a bust year for me, but I know now that it was a huge stepping stone in getting my confidence back in myself and knowing that I have a heart that can still push and take me to victory. I am going to put things in the past now and call it a learning experience. Just like when I was a goalie, if you let in a bad goal shake it off and move on. Just make sure you make the next save.

ps... next year is a come back year, 2010 got nothing on me

Karsten Madsen

Electronic Waste in Ghana

2010-09-29T06:11:00.000-07:00

Whistler Xterra 2010

2010-09-10T18:13:00.000-07:00

I can sum the race up with one word...WOW! I have never been to a better race. I got to Vancouver on Friday morning. Chis Jeffrey's and I drove to Whistler and got are rooms in the athlete village. (rooms were awesome, really nice beds and close to race site). After getting the rooms and bags unloaded from the car it was time to put together bikes. I was just about done my bike and I was hunting around my bike box for my pedal and I could not for the life of me find them. So I texted my dad and sure enough they are on my garage floor. So then I had to make a trip to the bike shop to see if they had a pair i could use, sure enough they did. The next day I did my pre race prep and had a hard time figuring out the course, I was still floored by how crazy the trails where. They were very technical and really pushed me to my limits in places.

Race day my alarm got me up at 5am. I had some food to eat and then did the last few things to get my bike ready for the race. I had a very calm feeling before the race. I never really felt nervous. Most time for itu style races I get very uneasy before the start of a race. I did my normal pre race prep then started doing my final bike and transition checks to make sure I had everything i needed for my race.

The swim was good swam on the feet of Conrad for the first loop then fell off the pace on the second loop. had a bit of a slow start to the bike but started to settle in and get going. I rode the bike as hard as i could. It was very technical and really pushed me to my limits there were a few features on the course that were out of my league but with my pretty big ego had to do them. I really grew as a mountain biker that day. learned alot about riding that technical trials. I came off the the bike feeling pretty good, alittle banged up from the bike.

When I reached down to put on my k-swiss running flats I started to cramp really bad in my ham sting. I don't think my body was ready for that much climbing and technical riding. I started out on the run and for my first 5km I was feeling great just passing person after person. Then the climb up the mountain hit and as soon as i started to climb up the mountain my back went and i could not get it to stop cramping. I was running up the hill like the hunch back. after getting to the top it was time for the down hill. On the down hill my hamstrings started to grab on me so i just tried to stride them out and they i was trying to take i as mush fuel my body could take. Then on the second lap I didn't have any cramping problems and got into a pace.

I finished with a smile on my face. for the first time i kinda felt like i accomplished something. It was the hardest course I have ever been on and it was a epic day looking back there were alot of places I could have packed it in and gave up but I kept grinding and finished. If anyone has pictures of the me finishing I would love to see it... I was number 2. As soon as I finished I grabbed my ham sting because they locked up really bad.

After the race i was so impressed with how the finish was laid out and the after race food was by far the best of any i have been to! they had rib hamburgers hot dogs every kind of salad you can think of. They also had so many prizes for the age groupers witch was nice to see. All I can say is you will see me there in 2011 just an unreal race!!!

Karsten Madsen

Great race in whistler

2010-09-07T14:34:00.000-07:00

great time in whistler good race good people good fun! very big update coming (need to tie some lose ends first)

photo from REVOLVE PHOTOGRAPHY cant wait to see and post more pictures

Karsten Madsen

whistler xterra

2010-09-04T14:43:00.000-07:00

Real quick update. The mountain biking is un real here for the first time I feel challenged. Very technical here!! I had a good warm up this morning. I am having a great in out here so far, I just love the xterra race style next year I will do a lot more of them!! Look for a race update tomorrow.

Sorry for the quick update but I am writing on
my blackberry

Far from over

2010-08-20T07:00:00.000-07:00

I could have wrote a long story about why my season sucked but I am done feeling sorry for my self. I didn't have a great off season, I set out to swim 6-7 times aweek. but I got some colds and well went into a-fib... going into A-fib really messed with my head but I am over all this now to bad its Aug 22nd. I learned alot this year and the next paragraph sums up what i learned

I wish my race season would have went alittle better this year, but sometimes things don't add up. Its the ones that don't give up and keep fighting that will go far. 2010 will soon be the past and 2011 being the futrue. People will say your only as good as your last result... true. So I am going to end 2010 with a god damn win don't care how deep I need to go I will win in MILTON XTERRA!

2011 brings a fresh start

Karsten Madsen

Thanks to everyone who has supported me threw the best and worst of times!

Niagara tri

2010-08-05T06:08:00.000-07:00

In the past looking forward!

2010-08-01T16:17:00.001-07:00

I am going into Niagara as last years champion, Its the first time I have ever tried to defend a title... if there is one race I want to win this year its this one. The feeling i got crossing that finish line is something I have not felt this year. It was the first time I finished a race with no regrets. I swam hard and gave all i had up the massive climb then on the run hung on for the win. I felt really crappy on the run but I put it aside and just ran with the vision of me crossing the line first. I never for a second thought about finishing second. I need to find that mind set again and I am starting to find it.

This race i cant get out of my mind...

2010-07-28T08:28:00.000-07:00

New races...

2010-07-28T07:08:00.000-07:00

ready to rock in Aug and turn around a really bad race season that has been filled with DQ's, Flat tires, passing out and other stuff...

Niagara Triathlon- Aug 8th... try to get the win and be 2x champ

Windsor Race- Aug 15th... race of a life time

Xterra milton- Aug 22nd...win it

Guelph Lake 2 -Sept 4th... solid race

Half Rev Cedar Point triathlon- Sept 12th... crush swim bike

Things as of late

2010-07-13T07:16:00.000-07:00

Things in my life are going good. I am training well. friends and family are good work is good. I spent a bit of last week in Caledon training with my team. I had alot of good workouts and saw that I am fitter then I thought. Can't wait for the next Jr elite race!

Its been great so far this summer I am back down to working one job and that's at pro hockey life. I am getting lots of time off to do my training and recovery. In my down time I love to play a little bit of NHL 10 and the be a pro mode. So you go on the game and pretty much make yourself and you go threw the ups and down in the NHL life.

This weekend I will be in Windsor with David and are friend Justin...David and I are racing in the Loaring triathlon. If you want to still sign up you can the dead line is July 15th The race will be fun and the party will be funner check it out at http://www.loaring.com/loaring/triathlon.htm

Karsten Madsen

Bike For Sale

2010-07-10T13:49:00.001-07:00

asking $1700 o.b.o.

only used for 2 seasons of racing...alot of love left in this bike

e-mail me karstenmadsen@live.com

First jr elite race

2010-06-29T06:08:00.000-07:00

Well I sucked in my first draft race of the year. I had a slow start to the swim and had a hard time bringing them back. Next time crush the first 100m and get going! I came out of the water with 7 or so guys and as I came into transition I saw Taylor Reid leaving so I just hammered to bridge up to him. Then Taylor and I started to catch people only problem everyone we passed couldn't ride with us. They would hang for a bit maybe take one pull at most. Taylor and I pretty much just rode the whole bike by are self's. Got onto the run and ran pretty good. its hard to run hard when you are racing for like 19th place. Pretty much the same story as Ian Donald...Next race need to crush the swim and I will be much better off.

One good thing came out of this race...On the run I kept getting faster and faster, I cant wait till I can do Olympic. I feel that I have a hard time getting going in the water and run but the longer it is the faster I get. I really really wish I could do an Olympic draft race. To bad there is a rule saying JR's cant race Olympic :s makes a big jump for some people...

Any who I will be in the next trisport race racing the sprint. I am training hard right up till race day so I will be racing with heavy legs should be fun...another short little race.

Also wanted to Say thanks to my Mom and Dad for the support the have given me... I think I am truly lucky to have parents that care as much as they do. I was pretty bummed out about the race and they made me feel better and asked me what do I need to succeed next time. Sometimes its great to have parents that know what your going threw. In the mid to late 90's nobody could beat my dads bike times... and my mom was probably one of the best duathletes Ontario has had. Both my parents have done Ironman Canada so they know what its like to train hard and put up big hours.

Thanks
Karsten Madsen

David and I are training in are New Sport!!

2010-06-24T19:27:00.000-07:00

we are on a 5 year plan!!

awesome fun before a race...

Good swimming

2010-06-22T15:36:00.000-07:00

15x100yards on 1:30 holding 1:05-1:06 not too bad only really started to feel it on the last 2. Today i did my bike workout and forgot to look at the radar map and I paid dearly! It was kinda fun to be out in the rain busting my butt. I am starting to feel strong and fast perfect timing to!

Quick Guelph lake update and stuff

2010-06-20T18:31:00.000-07:00

*you can see me with out a cap just getting out of the water

Some good and some bad came out of Guelph. In the sprint race had a good swim and bike but had a little over heating problem on the run...I will figure it out before my big race this weekend. i will admit that I have problem racing threw the heat so my goal is to get better heat trained... fingers crossed mother nature can give me some heat!! I also did the Olympic swim today and had a pretty good swim even though David or somebody punched me in the eye so my one goggle popped off and i got a nice black eye... but you can see in the picture how close I was to them even with missing the pack with the goggle problem. I then took the other lap really easy.

I have some little work i need to do...got to work on some bike to run but i will figure it out. I leave for Quebec on Thursday, driving down with Taylor and Yorke anyways that's all i got.

maybe an update around Wednesday

still 10 years old...

2010-06-18T03:52:00.000-07:00

Both David and I had a day off on Wednesday so we decided to have a pool party. He came over at around 1pm and we got right into the pool and started playing a jumping game :s i sucked at it so he thought of another fun thing. We got a kayak and put it in the pool. I tipped it trying to get into it. After all the fun it was time to get down to business. David wanted to change is tt bike to a road bike so we worked on that for a bit.

As for training I needed a bit of a rest I have been going pretty hard the last little bit. One thing for sure I am thin and ready to rock in the first jr elite race of the year...

The low down!

2010-06-09T15:57:00.000-07:00

David recking a nice News Years family walk by tackling me.

So for anyone wondering I didn't race Milton I was going to i had the car all packed with all my gear and i felt ready to roll. I woke up with my allergies really acting up so I put in eye drops I put on a breath right strip but i still just didn't feel myself (and everyone asked me if i broke my noise). I made the call that I would just cheer on my team mates.

I plan to race in Guelph lake and will be ready to rock there... I have a big brick workout with all the c3 guys it will be good to test my fitness against them. I am getting myself super fit for the first Jr elite race!

looking for new tri gear? want to save money?

2010-06-02T12:58:00.000-07:00

So with the Triathlon season just underway its not to late to get a new race suit. After using Kiwami race suit for a open water swim and the brick Duathlon I am safe to say its the best suit I have ever tried on! I have tried on pretty much every suit they sell and right from the itu style suits to the Iron man suits they are by far the best compared to others! The materials and the quality of the suit is just way ahead of any other suit on the market! I mean there are not to many suits that you put on and you know right away that this is the suit for you. Now you can get 5% off anything on the site. They do custom itu printing too!

This is how to order follow the link...

http://www.kiwami.ca/

find what you like

add it to your cart

then put in karsten5 in the promo code and get your 5% off! I am telling you this stuff rocks and is worth every penny!!

also take a look at www.eurotrishop.com if you are looking for some new k-swiss running shoes they have you covered and also sabel goggles they are the best goggles and they carry the most efficient brands in compression too
CEP and SLS3.

you can buy e-mail kiwamicanada@live.com and put in the e-mail what you would like and add karsten5 and find out your discount on the product!

Karsten Madsen

Last few weeks

2010-06-02T05:18:00.000-07:00

the face of hard work!

I have been very very busy the last few weeks had a race on the Holiday Monday. Got DQ because my bike shoe came off at the dismount line and rather then pick it up and bring it into transition I just threw it to the side dumb i know i should have just picked it up. I also was at the c3 golf day helping out. Did some open water swims, loving how warm the water is at this time of year, I am already swimming with no cap! Then last weekend I went up to Caledon after work and did some training with the boys in the morning then in the afternoon we were setting up the race site for the kids triathlon! Had a nice little BBQ at Krystal's house (Sean's girlfriend)talk about some Costco meats...Then on the Sunday May 30th was the kids races so we were there really early 6:30am and then worked till 7:30 long day in the sun. It was all worth it just seeing how much fun the kids had.

As for right now in my life I have a long bike ride today and then I have work and a swim. I am still thinking about Milton I kinda thought i would have had my mind made up by now but i don't.

Nike and Lance Armstrong Unite to Inspire and Mobilize the W

2010-05-23T17:04:00.000-07:00

TAKE IT AS YOU SEE IT...

almost ready

2010-05-19T15:40:00.000-07:00

With my first race of the year on Monday I am really stating to hit my top form. I have been biking fast and running really good. I am really pumped to test my fitness. I am enjoying some nice and hot weather! feels good to be hot well biking!! There is alot of things going on next week, on Wednesday the 26th is the C3 golf day really pumped to have a fun day helping out there.

There is the kids of steal race in Caledon. I really encourage any kids thinking of triathlon to come out and give it a shot. It is a pool swim so don't worry about having to swim in a lake. Myself and the rest of the C3 High performance team will be there talking and answering any questions you may have. For information about the kids of steal and adult race go to http://www.c3online.ca/index.shtml

Karsten Madsen

Awesome swim yesterday!

2010-05-13T04:18:00.000-07:00

1500m warm up mixed diffrrent things in there.
then....
15x100m on 1:30

1:09
1:13
1:14
1:13
1:13
1:14
1:14
1:13
1:12
1:13
1:14
1:14
1:13
1:13
1:12

best I have ever been swimming... guess swimming with this club is working for me!

I have also been super busy at my 2 jobs. I am working 20 hours aweek at Pro hockey Life and Then working 18 at the police plus getting in as much trianing as I can!

So Smooth

2010-05-07T15:33:00.000-07:00

So Smooth

2010-05-07T15:31:00.000-07:00

http://www.youtube.com/watch?v=Sl23O5N9FFI

keeping busy

2010-05-07T13:31:00.000-07:00

So with the playoffs well under way and training really starting to pick up I have found myself pretty busy. I am really starting to hit my stride, getting in some good fitness. how ever for the last week i have been getting headaches and they have been getting worse. I think I have a sinus infection so i am going to wait the weekend and if i don't feel it getting better then i will see the doctor. I am not to worried about it I am hoping it will get better on its own.

anyways not much else going on just pumped to watch some hockey tonight and to start feeling better

ohh yah pretty pumped that dream crusher and dragon are home! they were lost in the mountians but they are found now!

Karsten Madsen

Terry Tate Office Linebacker

2010-04-15T19:22:00.000-07:00

Came accros a really funny video on Andrew Russells blog and I needed to put it on mine!!

need some motivation!

2010-04-08T11:57:00.000-07:00

I am really trying to find some motivation. My shoulder is keeping me out of the pool. Just as things were going good I crashed and have hurt myself alittle more then I first thought. I am not going to be stupid with this I am going to rest it till its ready because rest is a very important part of training. Training smart = winning?

Nothing like some rap music and the great LeBron to keep your head in the game!

skiing in 28?

2010-04-05T07:12:00.000-07:00

So on Saturday (day after my crash) my family and I decided to go skiing to blue mountain. They had 4 run open and the weather man said 28 degrees for that day. I was really pumped to be able to go skiing in shorts! The snow was great considering how hot it really was out side. At around 12 o clock I took my shirt off and was skiing in just shorts. That just doesn't happen alot!

Great day!

Karsten Madsen

My Race Season

2010-04-04T09:05:00.001-07:00

Victoria's Duathlon- May 24th

Milton Triathlon (Maybe) June 6th

Guelph Lake sprint- June 19th

Coteau-du-Lac, QC- June 26th

Peterborough half (swim to bike only) July 4th

Loaring Triathlon- July 17th

Eastern Champs Magog, QC- July 25th

Provincials Champs, Ottawa- July 31st

Niagara Triathlon- Aug 8th

Canadian Triathlon Champs- Aug, 21-22

Guelph Lake 2 (Maybe) Sept 4th

Half Rev Cedar Point triathlon- Sept 12th

First bad crash in 3 years

2010-04-02T09:28:00.001-07:00

I entered into the good Friday road race today. I wanted to test my bike fitness. The race went off great I was siting in perfect position I was sitting 11Th in a pack of 200 so I was well in the front. Everyone was riding well until... about 15ish km into the race the person 2 people over from me hit the guy beside me and then the guy beside crashed into me and with 180ish riders behind it wasnt going to go well. I went flying over the Handel bars in to the left lane we were going about 42km when it happened. the first thing i did was look behind me and all i saw was a wall of rides trying to get out of the way of the crash. The first thing i did was get up and sprint to the side of the road but since guys were on the grass to get out of the way I got hit right in the face buy another rider. So in all 10 or so riders went down 3 of use that were riding side by side got the worst of it (the guy who caused the crash was fine and so was his bike...all I say LEARN TO RIDE IN A PACK)So well I was at the side of the road I made sure I was ok witch for the most part i was the road we fell on was very smooth so road rash really wasn't that bad. We did how ever hit the road really hard and I hit my head pretty good.

Now I went onto the road to get my bike and water bottles and move it to the side of the road. I then started to realize how hard we really hit the road because my shifter was snapped in half, my pedal was broken clean off, my bar tape was really riped up and the most pain full my zipp 404 is really smashed up. The other 2 guys with me had pretty much the same damages lots of broken carbon wheels.

I have been pretty lucky over the years of staying out of crashes so I guess the cycling gods said it was my time. How ever I am a little pissed with the guy who caused the crash because we were on a flat and straight road and from what i hear from the other guy we just panic and smashed into him. Also Ontario cycling should have known that 200 people in cycling pack is not going to work they had sr4 men and master 3 man go together when there should have been 2 different races! So question to Ontario cycling you going to help pay for all the stuff that is broken? In total there was 3 big crashes and some people that crashed them self's out. One guy had to go to hospital because he was knocked out cold. I understand crashes happen but most people in the race are not tour de France riders and they are not used to having 200 people in a pack. i think if they just split the races I don't think we would have had that many crashes.

fitness!!!

2010-04-01T06:15:00.000-07:00

As the race season gets closer its time to start doing the work. i had a great time in Arizona build up alot of fitness. I had one little problem when i was down in Arizona on the Tuesday I got down I pulled an intercostal muscle on the right rib cage. It really bugged me on the Wednesday but I just took some Advil and trucked on. Its all back to normal again. Thanks to Dave(dragon), Sean(falcon) and Nat(dream crusher)for a great time in arizona pumped for them to get back and training with them agian!

This week has really been a stand out for me.

swimming- I did a 14x100m on 1:25m when I first saw that was are main set I didn't really know what to think but I started them easy swimming the first 5 of them in 1:17ish then the next 5 I was down around 1:15 then the last 4 was when I started to feel it but still swimming fast around 1:16 to 1:17. I think my stroke is really coming along because that set did not hurt as much as it used to.

running- 30 min warm up then 5x1km on 5:00min with 10 cool down and some core. I really didn't know how this one would go. It was only my second speed workout of 2010.

1.2:54
2.2:56
3.2:59
4.3:03
5.2:56

if you are wondering what happened on the 4th one in the last 400m I felt kind sick but turned it around. I was really pumped about my fitness I thought I would be around 3:10-3:05 for them. This is the fastest I have ever ran for this kind of workout. Last year when I thought I has at my best I did 5x1km on 6:00min so extra min of rest and i would only running just under 3:00. Not a bad way to start spring!!

I am really starting to get pumped about the race season I am putting together my race season today. Also one of my suits is ready! Once again big thanks to Kiwami! really pumped to start racing in there suit this year!

GO Canada GO

2010-02-28T06:27:00.000-08:00

The Olympics are soon over and I must say they went fast! For two weeks my tv was on the same channel. I was very proud the way Canada competed in the games and I am filled with pride. Congrats to all the athletes. Now as many people know I love hockey very much and love to talk about it. I just have a few points, first one is I am not so sure starting Loungo will be a good idea we hasn't really been tested much threw out the tournament (other then the last 3 minutes in the Slovakia game) I would rather see Brodeur in the net. He is the guy who won the gold in 2002 and he also played a great game against the Swiss. I know alot of people looked at he USA game and shake there heads and yes he was off his game but after being a devil fan and Brodeur fan for the last 13 years I can tell you one thing Brodeur doesn't screw up twice. As for the rest of the team they are playing great just need to see Crosby step up tonight!

GO Canada GO

Karsten Madsen

Febuary is almost done?

2010-02-27T11:42:00.000-08:00

So with Feb almost being over I soon get ready to pack my bags and head down south. Training post A-fib as been the same I haven't held anything back I have been swimming with a pretty high intensity and running big miles. Even with the set backs I have had this year I am going into 2010 best prepared then any other year. I have some pretty big goals in my mind and I am well on my way to them.

Arizona is going to be a big stepping stone in terms of getting my warm weather base training under way. I have started to bike indoors with some consistency. I just tried out my new Specialized Tarmac and it is awesome. I feel fast and Strong on it, thanks to GEARS for the bike and the bike fit! I want to go into Arizona injury free and with high fitness. I will be working on what races I want to do in the 2010 season so hope to have a pretty good idea by Friday.

Karsten Madsen

Wolf pack

2010-02-07T12:01:00.000-08:00

I had a little speech before starting one of the funnest days EVER!!!! Here is how it went.....
I tend to think of myself as a one man wolf pack. But when I met Andrew and Dave earlier last year, I knew they were one of my own. And my wolf pack, it grew by 2. So there were 3 of us in the wolf pack. I was alone first in the pack and then Dave joined in later. And 6 months ago, when Dave introduced me to you Andrew I thought, wait a second, could it be. And now I know for sure that I just added two guys to my wolf pack. 3 of us (Dragon, Night Hawk and Wolf) flying around Toronto. So tonight, I make a toast.

Now here is the video of our fun day on February 6, 2010

feels good to be back

2010-02-03T11:32:00.000-08:00

After my little deal with a-fib I have got back into training. Yesterday I did a nice and long easy run, today I am going to swim with my swim team for the first time since last Tuesday. I have been doing light swim workouts on my own or with David. I am right now looking into health insurance for when i go down to Arizona March 10th- 23rd this year. That's all I have been doing.

Karsten Madsen

In and out of A-fib

2010-01-30T06:49:00.000-08:00

I don't want to spend to much time talking about it but on Wednesday I went into A-fib for anyone who doesn't know what a-fib is its short for Atrial Fibrillation. I went to the hospital later that day to make sure I was in a-fib. After confirming I was in A-fib the doctor thought I should stay the night and see if I come out on my own witch I didn't so later the next day they tried drugs. They also didn't work and my heart heart started to rise I would be laying in bed at a heart rate of 90-109 and I would go to sit up and it would jump all the way up to 130-175. I saw another Doctor who was great by the way and he decide that I was going to be Cardioverted. So at 2:00pm on Thursday good old Ontario hydro put me back in to sinus rhythm. right before I was going to get cardioverted I was pretty nervous, happy, scared so many things ran threw my mind. I have talked to many people about how it would effect my training and Doctor Len Gushe says to keep my training up so that's what I will do. Its just something I am going to live with and have to watch closely. I still plan on doing all the races and training camps that I had planned.

High Performance Turnpike

2010-01-17T16:44:00.000-08:00

David Sharratt, Tyler Lord and myself did a huge workout yesterday, we biked for about 1:40 and then did a light 30min run. We have videos of are workouts but you will have to go on Tyler Lord's blog because I have no idea how to put a YouTube video on my blog.(anyone know? tell me! haha) Then after all the work we chilled in the hot tube. Not a bad way to spend a Saturday!

Karsten Madsen

Feeling good!

2010-01-16T08:03:00.000-08:00

So far January is going really well. starting to find my running legs and feeling strong in the water. Yesterday at swim practice the main set was short but fast! It was 8x100m on 1:20, the fastest pace time of 2010. The first 4 I felt good but the last 4 I started to fall off pace so it kinda felt like a 400m all out. Then at today's practice one of the main sets what 3X500m paddles on 8:00 decent 1-3. I am starting to feel the water and get in the grove of 6-7 swims aweek.

Running has been going good as well. Just doing longer miles right now. I am trying to get out 5x a week and run anywhere from 90mins to 30mins. I want to have a big base under me before I go to Arizona this year.

Flu bug 1 Karsten 0 (looking for a bike Gears is the place)

2009-12-31T07:35:00.000-08:00

It has been a rough past 3 days. I have had a hard time sleeping and keeping food down. I started getting down to business on the 28th doing a 45 min run and a 30min spin workout on the bike. Then had a Friend over watched some movies and felt good. I even shoveled to driveway that night. but then out of no where I got really sick. December has always been a really hard month for me this year was nothing different I have been sick the whole month with a cold and this was just the cherry on top. I am feeling much better today and I am thinking of going for a nice and easy run today.

***Also looking for a new bike in 2010?***

****Today is the last day!!!!

Gears Boxing Day Deals

Happy Boxing Day everyone!
Be sure to stop by Gears during your Boxing Day shopping adventures.
Check out our AMAZING deals below:

25% OFF 2009 Bikes
10% OFF ON 2010 Bikes
25% OFF ANY FIT (Booked Boxing Week for January or February)
30% OFF BIKE Parts (In our cabinets)

15% OFF Snowboard Accessories/Boards & Bindings

40% OFF GEARS Socks
25% OFF Cycling Jerseys

20% OFF Cycling Shorts *
40% OFF Bib Shorts *
30% OFF Tires

20% OFF Parts & Accessories**

20% OFF Pedals
10% OFF Shoes & Cleats

40% OFF RYDER Sunglasses
20% OFF In Stock OAKLEY Sunglasses

20% OFF Winter Acc./Booties/Gloves
30% OFF Helmets

*excluding Sugio
**some exceptions apply

Boxing Day Deals Dec. 26-31 Only!

2009-12-19T06:54:00.000-08:00

Christmas at the Madsens was fun! David, my sister and I did lots of activity's. We made a ginger bread house and decorated the tree. We also watched the Office and some other Christmas shows. Also David wanted to try on my pads!

My cold has come back again it just doesn't want to go away. I will feel back to 100% and start to train again and then bam i wake up sick. I need alot more rest to make sure I can get what is ever in my system out. January 2nd I will start my training!

back to Running and swimming!

2009-12-14T17:57:00.000-08:00

The last time I ran was about 2 weeks ago. I went today felt good and ready to keep running and getting some base training done! I am starting to get pumped for the 2010 tri season and getting some much needed motivation! David is coming over on Thursday to help put up the Madsens Christmas tree. Also my sister comes home this Wed so I am super pumped. I am going to enjoy the holidays and January 2nd will kick off my training for 2010.

Karsten Meet's Lance Armstrong!

2009-09-16T14:35:00.000-07:00

My Best Friend Dragon (David S) told everyone on his blog about me meeting Lance Armstrong so here are the pictures. It was a awesome day (Saturday sept 12th) I didn't just meet Lance Armstrong, I also met Phil Liggett Tour de France commentator, Eddy Merckx, Jim Balsillie CEO of RIM and Steve Bauer Canada's greatest cyclist. Not a bad day for me. I then later went home and did my monster work out witch was a sprint duahtlon simulation so i did 5km all out 20km bike riding around 38km av then a 2km run all out. My times for the first 5km (witch is a hilly 5km I ran threw at 15:55 then on my second run I ran my first km at 3:02 but then died and finished with 6:32

Feel good and ready

2009-09-02T06:29:00.001-07:00

I know alot of people like to know who is racing a few days before to actual race. So to everyone out there that cares I will be at Guelph lake 2. I feel rested and ready to race hard, I took last weekend off and I now really feel like racing. I was only going to race if I felt up to it.

Yesterday I went to Canada's wonderland with David S My sister and her Friend. Just so you know The last time I was on a roller coaster I was about 8 or 9 years old it was called the viper at 6 flags. Lets just say I hated it! I never went on a roller coaster again. Almost a decade later I went. My first ride was Behemoth! Waiting in the line I was having little panic attacks but I was going to do it no turning back. As we Loaded into the card my heart was beating so hard. I was telling Dave all the things I would rather do. When we started to climb up the first hill I was no longer talking just sitting looking at my hands and the death grip I had on the bar. David look over at me and saw who scared I was so he didn't say anything else to trip me out. Has we went over the hill It was ****ing nuts! It went so damn fast! I got over my fear of rides I loved it On the next few humps I had one hand off and I was yelling and having a great time!

When Behemoth was done I had so much adrenalin! The rest of the roller coaster where fun but no where close the trill that Behemoth was. I had a awesome time and can't wait to go again!

Back to it!

2009-08-31T10:18:00.001-07:00

I am back to training again. today was the start to my Duathlon worlds prep. I have a few goals over the next 4 weeks. The first one is to be able to run a 15:45 5km I need to find 5 seconds some where! Also work on running a very fast 2.5km off the bike.

Last week I spend sometime just doing light training, a few runs and just kinda relaxing to get myself ready to work for the next 3 weeks. I also did alot of hanging out with David and also started looking for a job again (very fun!). I don't really have that much more going on in my life. As for today I did a 1:45 bike with pickups and then later David is coming over and we will be running some hills.

Getting it done in my first Xterra

2009-08-19T15:16:00.000-07:00

Sorry I was slow to update my blog I was a Davids House helping him get ready for his 70.3 this weekend (he is ready to have a good race I will tell you that much!) also good job and good luck to team Ontario For some good racing on Tuesday and good luck to them on Friday for there relay.

Now as for my xterra I will start off by telling you it was hard. It was in New York on a ski hill a little bigger and steeper then Blue Mountain. The course was a 2 loop swim of 750 and the bike was 3 loops of 9kms. It was the hardest trials I have ever ridden. The bike course had no flat pairs to it, you are descending or climbing up the mountain. It was a very hot day so some of the climbs out in the open sun were every hard. There was one part in the climb call the wall, it was the steepest hill i have ever ridden basically you went right up the ski hill on a rocky path meant for the snow cats. right in the hot sun and the first time up it was the worst because in your head you knew you had to do it 2 more times.

So to make it short and sweet it was 3 loops of down the ski hill then up the ski hill. Also the downhill was so hard that you could not rest you ended up working just as hard due to how technical the trials were. The the run was one loop of the bike course so still very very hard.

Now that you know the course and understand how hard it was this is how it went down. I lead the whole 1500m swim with a time of 19:40 (I think it was short) Then onto the bike I got passed in the first km by a very good mountain bike rider and then I held second till half way threw the second lap and then got passed again. After that I really started to pick it up so I wouldnt lose more time to the two guys ahead of me. I got off the bike and started my run fast I felt good (I have More fitness then i thought) I started to feel the hurt right around the 5km mark so I had a bit of a power gel and then picked it right up again. I had the fastest run split of the day and didn't re roll my ankle! It was my biggest fear going in.

All in all a great race and if anyone is looking to try and xterra this one may not be the best one out there. People talk about this one being the second hardest to xterra world champs. If you are looking for a hard day then this is the race for you very well run and a big thanks to the guys that put it on...check them out!! http://www.m2xtreme.com/home

Bad day for C3

2009-08-11T09:51:00.000-07:00

Today we had are hard run work out. We warmed up for 20mins and then had to do 3x2km on 10min I ran the first 2 well and on the 3rd one I really started to hurt and in the last 200m on the third one I hit a groundhog hole and rolled my ankle. This was the most painful one of all my rolled ankles. I still have the plan of racing this weekend but I am going to take care of this. Also Andrew Woegerer sucked down a bee on are first 2km and his air pipe started to close so he went to the hospital we are just about to go see him. What a day!!

2 races 2 wins

2009-08-10T08:09:00.000-07:00

When my watched started to beep at 5:30am yesterday I felt like crap. My head hurt and I didn't feel ready to race. I got to the race site and started in my warm up and still didn't feel good. I was happy to see my good Friends Dorelle and Alexander at the race (Dorelle was not racing because she is getting ready to have a big race in PEI)

As the swim stated i had a really slow start but got my head in the game and jumped on Matt Reids feet. there was a group of 7 all 15 seconds apart I was 4th out and only 11 seconds down from Tom Lokody. I had a very fast transition and made up time on most people. I hit the bike and started to put the hammer down I had put a gap into everyone and at around the 2km mark I was about to pass Tom Lokody but held off because we had a sharp right hand turn. Tom hit the turn first and washed out, the road was a little wet. With me about to pass I was very close to him and almost went down myself but I kept the bike on 2 wheels. I hit the big hill and I wanted to stick with my game plan of not going to hard up. It worked no one passed me up the climb and as soon as I was up it I started to fly agian I still had the lead on the bike going down the hill but after seeing Tom go down I was scared of washing out myself and the lead car got stuck behind somee other cars so lots was going on down the hill. I knew that I lost a big part of my lead going down the hill so i knew that I would need to have a good run.

I was first out of transition but not in good shape I was very tired from a hard swim to bike so my first km was very slow but started to pick it up knowing I had fast guys behind me. After alot of help from Jerry (lead car/biker) I won my first Triathlon in Ontario. Its about time!!!! it felt awesome to win but still something I was not Happy with. My run was trash because I pushed alot of the bike hard. I should have been about 12 seconds faster per km. With duahtlon worlds comming I need to have some better running.

The last 2 races I have done I have won lets hope I can do it at Xterra! Game plan very fast swim hang on the bike and try not to lose alot of time then hammer the run and try to win.

Gatorade sweat test...AWESOME!

2009-08-05T13:33:00.000-07:00

I just love food after a hard swim

So my overall thoughts of the Gatorade sweat test...Awesome! It was very helpful and I learned alot about my body and how to fight dehydration. So I am 100% back on my game. Today at are brick I was riding well and swimming really well! Its nice to see things turning around again. I am no longer racing Windsor I will be in Niagara. other then that not much else going on.

Karsten Madsen

Back on track!

2009-07-31T13:19:00.000-07:00

Me after a hard workout back in June

So after a rough last 2 weeks I am starting to feel fast again! Today I did a 45min tempo run. Then did a 100min ride but it was split up abit I did a loop that was about 10 or so km long and the loop had the wonderful joy of Sydenham. I did three loops, (sydenham is a very hard hill climb that takes about 5-6mins to go up) I feel that I am going to be ready for the climb at The Niagara Triathlon because I was flying up sydenham. I am really looking forward to the race next weekend and it looks like i will be ready to rock and roll!!

Running and Swimming or something like that...

2009-07-22T15:22:00.000-07:00

Last few days in Hamilton have been hard. I am still very tired from alot of racing and training so the workouts have felt alot harder then they actualy are.

Tuesday we did a track workout.
30min warm up
some 200m to warm up
then 6x1km on 6:00min
1.3:09
2.3:06
3.3:03
4.3:02
5.3:03
6.3:06
10min cool down. I could tell I was hurting form the duathlon on Sunday so I has having a hard time pushing the pace.

I have been having a hard time finding my grove in the water. I have been very hit or miss in the pool sometimes I am swimming fast then sometimes I am swimming very slow. My arms just feel heavy and tired. I think I am just going to swim threw it and hope that one day it will click again. I am going to reset this weekend and get ready for my 3 week block of racing.

I have some new Motivation now, I got into Jr elite duathlon worlds! Looking forward to that.

Duathlon

2009-07-19T11:16:00.000-07:00

Today I raced in the Gravenhust duathlon. It was very hilly! the first 5km was always up and down. I ran threw 17:10 and Taylor ran 17:17. Just goes to show how hard it really was most time I will run 16:00-15:50. On the bike I pushed really hard and made a big gap on the other riders I av 37kmh. (The bike was also very hilly, and lots of turns comming back into town). I then started out a little slow on the second run but picked it up after the turn around. I did win the whole thing but I kinda figured it would turn out that way. Now I just have to wait and see if triathlon Canada will take me to duathlon worlds.

TECK JR. Nationals

2009-07-12T18:54:00.000-07:00

Well I am done Daft Legal for the year and all in all I will call it a great building year. I know I still have work to do with my swim but I can not hang my head on my cycling and running.

The race started not so good for me, I got swam over 2 times and got a heel right into the jaw. I then kinda found a grove I came out of the water in 10:05 so I was 10
seconds faster then last year. Its nice to know I am making head way. I got onto the bike and started to hammer we stared out being the 3rd pack back but then bridged up to the the 2nd pack (there was a group of 3 ahead of the first pack)I ended up doing alot of the pace making and getting the group to work. On the run I felt slow on the first lap but then really started to feel good on the second lap I ran a 17:15 and was 19th overall. I am happy with my race I worked hard all the way threw and never gave up. I do remember saying that I was sick of getting blow by on the run and I worked all winter and spring on my run its nice to see it pay off. Last year I would run about 18:30 off the bike now I can run about 45sec faster. I still have some longer distance triathlon comming up so I have alot more trianing to do.

Like I said last year I was sick of everyone passing me on the run. I am sick of swimming slow! I will look at this post over and over agian for the rest of the summer and off season I am going to be swimming 30 seconds faster and make first chase pack. I know that if I really put my mind to it i can do it!

I am ready!

2009-07-07T11:45:00.000-07:00

I am feeling good, rested, fast and ready to go! All week I have felt good. The swim is what feels the best right now I can't wait to see how I do out of the water at nationals.(hope it's non wetsuit) today we had a track workout and the goal was to keep it fast but not to hurt or feel to tired.
The track workout
30min warm up
5x800m...I was running aroud 2:33-2:27 I just ran them tempo pretty much
10min warm down

Hard week...done

2009-07-03T10:17:00.001-07:00

Given it all I got!

So things are looking good going into Nationals I ran a 15:58 5km and starting to feel better in the water. I think I am not the only one on c3 feeling the hard work of this week. I am very tired and sore but its now time to start the taper and get ready for a big race next weekend. Things in hamilton are going great having lots of fun and working hard. I am home for a day and a half then its back to the hammer.

Sub 16

2009-06-30T20:31:00.000-07:00

So real quick I ran a pretty good race, ran a 15:58 I know I still can go much faster I hope to run 15:50 next time

Hamilton

2009-06-29T10:54:00.000-07:00

So things in Hamilton are going really week been doing a ton of training. I am starting to really feel fast in the water witch is always a good thing. I have a 5km road race tomorrow and I want to run a 15:50. I will update tomorrow with the time.

World record in backyard swimming

2009-06-25T05:04:00.000-07:00

So after a pretty hard Brick workout Dave came over to my house to cool off in the pool. Then we go the idea to do a 200m IM in my 6 or so meter pool. so I started off first, The fly was OK but as for the back we were all over the place and you are flipping o much you have no idea where you are in the pool. I ended up with a time of 53.11 So now it was Dave's turn he had the same problems I did of being all over the place. I just out touched him he was 53.35 (I think). The I go the great idea of doing a 400m IM lets just say it was like swimming with your eyes closed 15 turns in 1:53 will do that. Dave beat me big time in the 400m he went I think 1:45 not sure check his blog in the next few days if you actually care...

As for the brick workout it was hot! and there were not alot of use out for the workout the only guys I had to work with was Sean and David so the swim was killer they always but about 6-7 meters on me so I had to cut off the last dock we go around to catch back up (only about 40-50m I think)On the bike Sean and Dave where both on tt bikes and didn't want a draft so I just sat on there wheels. Then some kinda bad news On the second lap of the run i steped in a pot hole and when I went to pull out my heel really got pulled it didn't really hurt that much at first but has i kept running I could feel it more and more. Its still a little sore but I think i will be OK if I take care of it.

Today I am moving to Hamilton, I am really pumped to start working with those guys!

Last few days...

2009-06-23T16:55:00.000-07:00

Look at stupid me almost cutting my head off

So After the race on Saturday my dad and I drove all the way back to Kitchener. Sunday I wanted to do some longer stuff so I did 70km bike bricked into a 10km run. I was pretty died after that. Then on Monday I did a hilly 15km run then later on in the day I rode 10km to an outdoor pool did a 4km swim workout then rode home and went to bed. As for today I did a 30min run and rested as for tomorrow is going to be a very hard brick workout with the boys form c3!

Race Report

2009-06-21T06:00:00.000-07:00

SO the race was another solid race but still not where I would like to be. There are still good things I can take away from this like i had a good swim bike. I may have pushed the bike a Little to hard but it was worth it because everyone came together the only people we did not get was the lead group of about 5-7 guys. I was 3rd going into t2 but some where in the dismount or getting my shoes on I pulled my ham string making it a very uncomfortable run. I just pushed threw and made the best of it. I was a little disappointed that i could not show off my new and improved running like i did in Manitoba.

So today will be some easy longer recovery

About time I have something good to talk about!

2009-06-15T15:14:00.000-07:00

So today was the first day that I can say I was back to 100%. I did a very hard ride.

10min warm up
10min very hard
10x(1min hard) (1min medium) (1min easy)
10mins medium
5mins cool down

Then bricked right into a 5km that I ran in 16:07.03!

I really had to push it. It was very hot outside I think the hottest we have had yet this year. I feel awesome on the bike and feel good in the water and very fast on the run. I have some easier training now and looks like the race coming up in Montreal will be a fast one.

No There yet

2009-06-14T15:42:00.000-07:00

The sprint race didn't go as well as I hoped. I was just flat. I had a good swim but as soon as I got on the bike I just had nothing. I am getting stronger and feel more energized every day. So another solid swim in the Muskoka river that has a very strong current. I am now just getting the final bugs worked out before Montreal ITU.

Almost back to 100%

2009-06-11T07:29:00.000-07:00

So after a few days of very light trianing I am ready to get back into things. Today I have a hard bike and I am going to add a bricked 8km run after. Yesterday I did a 45 min run it was really hard my legs were sore and I had very litttle energy. My body feels better today and every day I feel 10x better so I sod be ready to rock in muskoka.