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I Won! – a Race Report – Calgary Iron Man 70.3

Tue, 26 Jul by Bryon Howard
Pre Race Meal - Calgary 70.3 2016 with our professional athletes Liz Lyles and Jarod Shoemaker

Calgary 70.3 Pre-Race Meal at my house w my wife Shirley & professional triathletes Liz Lyles & Jarod Shoemaker – So fun.

It’s Tuesday – but I’m still hoping the weekend won’t end.

A few weeks ago – somehow through facebook, I learned that the organizers of Calgary 70.3 were looking for host homes for the professional athletes.
I immediately said “Yes” … and asked for two.

Talented Mom & current record holder on Brazil Ironman Course Liz Lyles and Past World Champion and Olympian Jarrod Shoemaker were our pro athletes for the weekend!

Liz Lyles and Jarrod Shoemaker, our guests for the weekend, finished 4th and 5th.

The top 5 Professionals – Men and Women – Calgary 70.3 2016 – Liz and Jarred came 4th & 5th.

I’m shocked at what these athletes eat. They simply are flexible. Jared arrived first on Friday. We had food in the house … but he told us he would stop prior to arriving at home to get some snacks for the weekend. I was curious what ‘snacks’ were.
I was delighted to arrive home.
He had chips in the house!
… I LOVE chips.
Liz assured us … all she needed was coffee in the morning.

 

Well this is my race report …
Swim 28:29
I was fast. (In my standards).
Actually – the guy in front of me was fast.
I followed fast feet.
At one point, some crazy guy … actually stopped swimming and pushed me TOWARDS the finish line. He was upset at me as we rounded a buoy and were bumping against each other. Shit happens.

Bike 2:18:28
A beautiful course – it was unmemorable – other than seeing friend Jason Pohl pass me … and me thinking I was happy to beat him on the swim. I thought I could hold him … and was disappointed I could not. (25 year old punk.)

Run 1:37:41
I ran.
At the finish line, I ran into my friend Jarred Green.
He said, “It was funny … you looked like shit going out … and coming in … but you were moving.”
That is pretty much how I felt. Yes … I could move in a forward direction … but I had no spirit – and simply

Friend Dan on the left & Winner of the day - Josh Amberger in 3hours 40min - a course record! - Bryon Howard on the right. Dan will be joining Josh at World Championships in Aussie in 5 weeks. Josh didn't seem worried about the competition.

Friend Dan on the left & Winner of the day – Josh Amberger in 3hours 40min – a course record! – Bryon Howard on the right. Dan will be joining Josh at World Championships in Aussie in 5 weeks. Josh didn’t seem worried about the competition.

no spring.

Results: I WON the age 50-54 group! My time was 4:28:24.
I’m 49 years old … and I’ll be 50 in November.
For all those years in elementary school from grades 1 to 6 – when I was the last picked for every team sport … Ha!  Ironman made a change in the way the age categories work … so being born late in the year is an advantage as one age groups us.  I’ll take it! 🙂

 

Are you looking to Sell or Buy a home in Calgary and need someone who won’t rest until you’ve found your dream home or until your home is sold? I’ll work hard to earn your trust and to deliver exactly what you need. Contact me at 403-589-0004 or at TheHowardTeam.net.

About Bryon Howard

Bryon Howard and his team of Calgary real estate professionals sell an average of two homes a week. He is a member of the MLS Million Point Club, which ranks him roughly in the top 1% of productive realtors in Calgary. His aim is not just to please clients but to help them buy/sell a home in Calgary at the best price, in the shortest time, and with the least hassle. He is a member of the RE/MAX House of Real Estate that leads in the Canadian market. Learn more about Bryon at TheHowardTeam.net.

Last nights bicycle ride – The Wednesday Night Jam

Thu, 19 May by Bryon Howard

I look forward to the Wednesday Night Jam, a ‘unofficial bicycle’ race – which consists of many guys in Cat 1/2, and lots of guys with good fitness from Cat 3 to 5. I begin thinking about it on Tuesday … I remember not to get up too early Wednesday morning. I restrain myself from going for a run. I think about what I’m going to eat … how I can best fuel my body so I’m ready for the 6pm bell at the top of Edworthy.

Early today Bill Q said he could not make it tonight due to a school council meeting. (I was tempted to make a snide remark about working in education – but thought I’m not really that witty.) Teachers work so freaking hard – and are so under appreciated by many. I miss Bill. He’s my age … and we’re about equally fast. (I’m refrain from saying slow – as I’m told ‘mindset’ is everything.)

About 5:20pm … I felt really good. I quickly donned my kit, swapped out my wheels from my TT bike on to my road steed. Riding to the top of Edworthy from Marda Loop, I ran into Warren M … who made me scream Spruce Cliff Drive as I asked him questions about training (I pretended that I was going my normal pace). He will do Bikes on Broadway this weekend, so was doing his own solo preparation for that event.

Ryan R. rang the bell at 6pm & away we went.

Nervous energy … people began to settle into where they fit in the group.

I found myself at the front … which is not a good thing. The older I get, the longer it takes me to warm-up.

The pace was significantly slower than pass weeks at the normal – first separation on Springbank Road. It was still slow on the downhill and curvy curves. (Dang, those are fun.)

Ryan and I found ourselves with a big gap on the group descending the hill prior to the first hill on Airport Road. Well, I was feeling good … I thought I could ride up that hill prior to the group … and hang on at least to the Airport.

Hanging onto Robert C's wheel

Hanging onto Robert C’s wheel

Wrong. I was left quickly. Everybody was gone except Ryan and I … way off the back. I took a 2nd look … thinking that at least the only girl Kailee B. in our group of about 20 or 25 would be back there somewhere. WRONG. I worked quite hard – thinking I would catch the group … as they disappeared.

Soon Ryan circled back to Calgary. I had ambitious thoughts of riding solo to Cochrane – perhaps I would catch some straglers at 22X. (Nope – looks like everyone stayed together.?) However, these days I hate riding solo.

I settled into an aerobic pace in TT position … and was just riding along enjoying myself when Robert C. appeared from behind. I stuck his wheel … and we had a super ride to 22X then back to Calgary.

It was fun.

Next week will be better. I’m going to get up that first hill in Springbank with the group.

 

 

Are you looking to Sell or Buy a home in Calgary and need someone who won’t rest until you’ve found your dream home or until your home is sold? I’ll work hard to earn your trust and to deliver exactly what you need. Contact me at 403-589-0004 or at TheHowardTeam.net.

About Bryon Howard

Bryon Howard and his team of Calgary real estate professionals sell an average of two homes a week. He is a member of the MLS Million Point Club, which ranks him roughly in the top 1% of productive realtors in Calgary. His aim is not just to please clients but to help them buy/sell a home in Calgary at the best price, in the shortest time, and with the least hassle. He is a member of the RE/MAX House of Real Estate that leads in the Canadian market. Learn more about Bryon at TheHowardTeam.net.

Calgary Police Half Marathon – a race report … in preparation for Ironman

Wed, 27 Apr by Bryon Howard
Police Half Marathon Finisher Medal 2016

2016 Finish Line at Calgary Police Half Marathon – Volunteer & Friend Jeremy Woolward presenting Bryon Howard with his Finisher’s Medal

 

A few years ago, along with friend Greg K, we decided we would do an Ironman distance triathlon every 5 years. I think we both think of it as a bit of a health check up. 2011 was our last Ironman … so this is Ironman Year – the goal race being Ironman Arizona on Nov 20.
One of the reasons I like this 5 year Ironman plan … is every 5 years … I’m forced to get real efficient with my time, and because of all the training … I am forced to take a serious look at my health and habits. Currently, as I ramp up my training and research – I am a bit amazed at all the new supposed ‘hacks’ – at how to get fitter and faster.
For the past 6 weeks, I have experimented with a Ketogenic Diet (High Fat and Low Carbs). I began down this rabbit hole by Listening to a pod cast by Tim Ferris as he interviewed Dr. Peter Atilla & later Dom D’Augustino. Since then, I’ve listened/read other proponents of this ‘way’ … Mark Sisson and Ben Greenfield.
Proponents of training and racing in a Ketogenic State (as I understand it) – suggest that you should not need to fuel your body until after 3, 4 and even 5 hours of training/racing. Your body will burn more efficiently on fat (versus what we all mostly believe – which you must use Carbs).
Since January 1, I have run 36 hours. That is about 2.5 hours per week. At the same time, I’ve been skiing, cycling and swimming … gaining fitness. I did three very good speed workouts on the Glenmore Track the three weeks prior to this race.

Since early in March, I’ve been waking in the morning … drinking bullet coffee … and getting on with my day of a morning swim or run, then working … often having the first low carb meal at noon. (This is to practice becoming a fat burning machine.)

Sunday, April 24/16 – Calgary Police Half Marathon – Time to test the training & diet
I woke 2 hours before the 8am start, I drank a bullet coffee (adding butter and cream). I weighed in at 160.2 lbs – which is about 5 pounds off my standard ‘natural want to be weight’ of 166 pounds. I’m pleased about that. Ultimately I would like to try to get down to 155lbs for IM Arizona.
15 Minutes prior to the race start, I drank some Ketoforce (It contains 55 calories with Sodium & Potassium Beta Hydroxybutyrate … supposed to help me be a ‘fat burning beast’.)
Weeks before the race, I decided I would try to run sub 1 hour 30 min … which is a pace of 4 min 15″ per km. (I did similar pace in November.) I felt great at the start of the race, running the first 8 km’s between 3:52 and 4:07.

Somewhere between 9 and 11 km, my legs felt VERY heavy. (I wondered … do I have enough miles of running in these legs.)
1 hour into the race, against the strong proponents of this diet, I had a gel. I was told if I did this … it would be like rocket fuel and I’d fly the last 30 minutes. Nothing. (I wished there was a telephone booth near, so I could get my Superman cape out.)
In the last kilometer, I had another gel. I got passed by two runners.
I had no kick – no fight to truly race.
My average heart rate was 163, max bursting to 188. This may suggest that I was going as hard as possible … as my threshold is around 163 (from my self testing).
I ran 1 hour 30 min and 30 seconds – a pace of 4min 17″. I finished 25th overall and 6th in my age group. According to Strava, the course was a little long. See the route (my heart rate & more) on Strava by clicking here.

What did I learn:
I’m enjoying the diet
I should try the next event with a fat filled breakfast (eggs fried in coconut oil/butter & spinach)
I should run more than 2.5 hours per week

What’s Next?
Ghost of the Gravel on June 19, a dirt road race of about 150km – where I hope to defend my win from last year in the Cat 3 category.
I think I’d like to get more strict about this ketosis thing. I’d like to monitor my body a bit more to find out if I am actually in ketosis.
I want to learn more about HRV (Heart Rate Variability) Training. My understanding so far … base your workout effort on your rested heart rate when you wake up in the morning.

Just for fun - Bryon ran as Superman

In 2015, RE/MAX Realtor Bryon Howard ran as Superman at The Police Half Marathon. With a lot less training, little focus, and no diet changes – his time was only 2 min slower than 2016. (The cape must have helped.)

 

Are  you looking to Sell or Buy a home in Calgary and need someone who won’t rest until you’ve found your dream home or until your home is sold? I’ll work hard to earn your trust and to deliver exactly what you need. Contact me at 403-589-0004 or at TheHowardTeam.net.

About Bryon Howard

Bryon Howard and his team of Calgary real estate professionals sell an average of two homes a week. He is a member of the MLS Million Point Club, which ranks him roughly in the top 1% of productive realtors in Calgary. His aim is not just to please clients but to help them buy/sell a home in Calgary at the best price, in the shortest time, and with the least hassle. He is a member of the RE/MAX House of Real Estate that leads in the Canadian market. Learn more about Bryon at www.TheHowardTeam.net.

Bike – Being Stoic – some ‘how to’s’ on packing and traveling with a bike

Fri, 26 Feb by Bryon Howard

Since Tim Ferriss came out with his book, The 4-hour Work Week, I’ve been following him. He’s a fan on Seneca and Stoicism.

I like to bike. I don’t think I love to bike … but I love what biking brings me.

I suppose my favourite thing about cycling is experiencing the weather. I love it all … too hot, too rainy, too windy and too cold. I can pretty much dress for whatever the weather and enjoy the ride.

Next up … I enjoy the elevated heart rate. Cycling is good for the body and the brain.
I prefer to ride with others who are of similar ability … I like to race. However, I also like to ride alone. I like leaving … and I like getting back home. I especially enjoy early morning rides when the sun is rising … or later evening rides when the sun is dropping. I like riding in mid morning, mid afternoon – or even high noon. I like exploring new routes, seeing new things … and when traveling – experiencing new cultures from a bike saddle.

In this brief blog, I want to explain that to travel with a bike, you will be much happier and more successful if you practice being Stoic.

I have many friends and acquaintances who are triathletes. Many of my friends are Type “A” personality … and have done or are planning to do an Ironman. In training, they will travel to Mallorca, Maui, and/or California and travel to races in Quebec, Arizonia, Germany, and “God willing”, Kona.

For this group … you have no choice … you MUST pack and transport your bike. Your family understand this. Being Stoic during the process will help you.

I’m currently travelling at 3,800 ft on West Jet to Calgary via Toronto from Dominican Republic.

I spent a few days in Cabarette and about 10 days in Las Galeras, the Samana Peninsula. It was my Mom’s 80 birthday celebration. My 5 brothers and sisters were there, my wife and kids, and most of my nieces and nephews. We were 22 people – and it was great.

Margaret Howard - 80th Birthday

My Mom’s 80th Birthday

However, I wasn’t going on a cycling trip. The priorities were clearly: family, hopefully some kite surfing with my son, perhaps some cycling … ‘god willing’.

If you fancy yourself a cycling enthusiast … a cyclist … then you may wish to bring your bike on your next travel. Your next travel could be for work, it could be for a one week vacation with your sweetheart, or it could be a 3 month bike touring trip. If you plan to be successful on actually ‘getting out the door’ and bringing your bike, you should practice being Stoic.

You see, nearly everyone will try to convince you not to take your bike. Your friends and family love you. They think that you will die. People fear the unknown. I fear the unknown. It is much much easier NOT to bring your bike. Your spouse will be happier. Your kids will be happier. Your Mom will be happier. They think you will live … and be safe.

However, if you are like me … you will be much happier to have your bike along … and sneak out for at least one ride. When your spouse, kids, and Mom see your smile after your ride, or from your selfie on Facebook or Instagram … they will smile too.

Where you need to be Stoic:
-Announcing to your family a few weeks prior … I’m going to x and I’m taking my bike; (Actually, I suggest you say … “I’d like to take my bike”. At this point it is kind of far into the future … and they will not normally object … yet.)
-Googling bike routes near x place. If you are like me … you won’t find any … and begin to question if you should bring your bike; (While googling x place, you will learn about why it’s dangerous to bike here.)
-A week to a few days prior to departure. If you are like me … you have not organized a bike box. You need to either: find your bike box which is back far in the garage behind many things; go to a bike store and ask for a used card board box; buy a proper bike box; or borrow a bike box. This is the most important place to be stoic.
-The day prior to travel. You will be too busy to pack your bike. If you tell your spouse, or your Mom … they will emphasize with you … and remind you about all the reasons why you should not take your bike anyway. I suggest waking up really early prior to your spouse and “Just Do It” … pack your bike while they are sleeping. When they wake, act as if it was not big deal.

It gets easier from here … but you must still practice Stoicism.

-Driving to the Airport … which car will we bring. Will the bike fit in?
-Checking in at the Airport. You Made it! Now the surprises begin. Keep a straight face … don’t let the surprises bug you. Expect to pay $100 for your bike at check in. Always say Thank You no matter what they charge you … it’s never the same. You get to travel with your bike!!!
-Security … checking your bike bag at Over-sized security. You are committed at this point … and will be taking your bike. It is here that you must remain stoic to enjoy yourself. If you are traveling with you non cycling spouse, they will be watching over you … possibly adding to the stress .. and huffing and puffing. About 80% of the time, I will have to unpack my bike for security. (Really … it’s no big deal.) Just unpack it. Note: when packing at home … don’t use a lot of tape.
-Some tips: Don’t deflate your tires too much (80psi is fine for tires that can run 110); don’t take CO2 cartridges; bring a pump that fits in your jersey (try using it at home); you can pack a lot of stuff in the bike bag (your cycling gear, kite surfer, etc. However, be sure to keep it under 50lbs … and lighter is better.
-This morning when checking in my oversized baggage at Toronto … I had the very worst ‘duck’ like person. She was a real cow. For the first time ever, I had to take everything out of my bike bag … place it in tubs, and run it through the scanner. She was rude, spoke like a squirrel, and was really unpleasant.

Time to pack the bike box.

A 75 km ride to El Catey Airport in Dominican Republic. It took 18 min to back the bike & kite surfer.

Traveling with a bike has gotten tricker in the 15 years since I started doing it. I expect it will continue to be even more unpleasant and difficult at the airport – as our ‘officers’ become more like robots and less like people. You see, we slow things down with our bikes … and their bosses are watching … and there are people lined up behind us … who get cranky as well.

Screw them … you got your bike.

I need to practice being stoic.

//

Related & Recommended Posts:
Is cycling in Dominican Republic Safe.
How to unpack your bike in 11 min -Just Do it.

Why I like to lend my bike box.

Laos Getting a Flat

Business Owner Borrows Expensive Money

Tue, 19 Aug by Bryon Howard

Learn about how a business owner made the best out of a difficult financial situation. After hitting a rocky patch during the recession this business used different strategies to free up cash and keep their business running successfully. Find out how here.

Franchise Financing

Wed, 23 Jul by Bryon Howard

 

 

In this video Dylan addresses a recent news article about the Men in Kilts franchise. He also outlines the types of costs involved in franchising, which included: tenant improvement financing, and equipment financing.

How to Make the Most Out of Your Home’s Outdoor Space

Tue, 22 Jul by Bryon Howard

Exterior Covered Patio With Fireplace And Furniture.

For many buyers, evaluation a home’s entertainment space is one of their first priorities.  Having a workable kitchen, a spacious dining room, and a cozy living room are all desirable qualities in a home.  But don’t forget about your outdoor space.  Creating an outdoor entertaining area is easy and affordable.  Even though you may only be able to use it for part of the year, it will bring you plenty of enjoyment during the warmer months.  Here are four ways to create the perfect outdoor entertaining area:

Create a comfortable conversation area.  There is always a great selection of outdoor furniture available a big box stores during the summer time.  Find a set that works with the size of your patio or deck.  It’s helpful if you have somewhere to store it during the off season so that your furniture will last for several years before it looks weathered.

Add some lighting.  There have never been as many outdoor lighting options available as there are now.  No need to bring in an electrician because many outdoor lights are solar powered.  Line your pathways and gardens with lights and pick up some citronella candles to illuminate your tables and keep the bugs away.

Incorporate greenery and colour.  You don’t need to have a green thumb to add some life to your patio area.  Pick up a few pre-made planters or hanging baskets at the beginning of the season.  As long as you follow the care instructions, your planters will last all season long.

Warm up your space.  Outdoor fireplaces are the perfect accent piece to complete your seating area.  Enclosed wood burning chimineas will add some extra warmth and are easy to maintain.  Many retailers are also carrying propane burning fireplaces.  Some are even built into the centre of a table for a beautiful focal point on your patio.

There is plenty of inspiration available online if you are looking for creative ways to use your outdoor space.  Spend a weekend or two creating your ideal entertaining area and you will have an entire summer of enjoyment, right in the comfort of your own back yard.

Are  you looking to Sell or Buy a home in Calgary and need someone who won’t rest until you’ve found your dream home or until your home is sold? I’ll work hard to earn your trust and to deliver exactly what you need. Contact me at 403-589-0004 or at TheHowardTeam.net.

About Bryon Howard

Bryon Howard and his team of Calgary real estate professionals sell an average of two homes a week. He is a member of the MLS Million Point Club, which ranks him roughly in the top 1% of productive realtors in Calgary. His aim is not just to please clients but to help them buy/sell a home in Calgary at the best price, in the shortest time, and with the least hassle. He is a member of the RE/MAX House of Real Estate that leads in the Canadian market. Learn more about Bryon at TheHowardTeam.net.

What alternative financing options are available for private businesses?

Tue, 22 Jul by Bryon Howard

 

 

Learn about what alternative financing options are available for private businesses. Although there are many types of alternative financing options available this video will address factoring (accounts receivable financing) and point-of-sale financing. It is important to understand businesses reasons for seeking alternative financing and if the type of financing is best for that particular business.

What is the best interest rate available?

Mon, 21 Jul by Bryon Howard

 

 

This video explains that it is difficult to pinpoint the best rate in the marketplace. Understanding the variables that are going to affect your interest rate is a first step to ensuring you get the best rate possible for your given situation.

A Tale of Two Couples

Fri, 18 Jul by Bryon Howard

 

 

This video shows a real life example of two very different clients seeking funding. It is explains how sometimes regardless of net worth and credit score the bank has very specific qualifications that make it harder for some customers to get approved. Tips are given to try and avoid such obstacles.

The data included on this website is deemed to be reliable, but is not guaranteed to be accurate by the Calgary Real Estate Board. The trademarks REALTOR®, REALTORS® and the REALTOR® logo are controlled by The Canadian Real Estate Association (CREA) and identify real estate professionals who are members of CREA. Used under license.