What Kind Of Changes My Bike Underwent From An Aero-Fit

I’ve been wanting to write up about my experience getting an aero-fit at BikeZone Mississauga with Coach (Kris) Kurzawinski for some time now.  When I finally had some blog post writing time available, it was shortly before the Bracebridge Olympic Tri weekend, and I wanted to get my announcement about RODS Racing out there first.

The next thing I’m going to spend time on writing will be my Bracebridge Race Recap, but fear not! As usual, I have a cunning plan to provide you with the relevant info, without spending time churning out text and photos.

I’ve been playing around with Periscope, and though I’ve made some fairly bad (e.g. a live broadcast of a bike ride where you couldn’t hear a word I was saying thanks to wind and vibration), I think this one turned out OK.  I think only a few people saw it live, but I figured out how to edit the video so everything is right side up, and put it on YouTube (My Channel – Please Subscribe!).

Here it is.


Thinking Out Loud Thursday


I’m back from our annual trip to Germany and while I should be typing up a recap of it, or attending to other important (at least, important to this blog) topics, I thought I’d use a Thinking Out Loud Thursday Link-up as a way to clear some of the junk that’s been rattling around my brain lately.



Robots is Good People


Far too many people are still talking about the Zombie Apocalypse and not enough are worried about the Robot Uprising.  Not me, I’m going to work on making friends with our future overlords – I’m a survivor like that.  The Lily Camera has been getting some attention from outdoor and extreme sports enthusiasts for being able to intelligently follow its user that is wearing a small tracking device.


I had fantasies of making cool videos featuring me swimming, biking and running (not to mention *Burbathlon*, cross-country skiing, maybe mountain biking ) with chase cam footage.  A couple of days after I came across the video, I started seeing it everywhere – Facebook friends shared it with me having similar ideas to mine, and I even saw a couple of co-workers watching the video too.  Apparently one of the gotchas of drones is how much skill it takes to fly them, so this one having automatic ‘Follow Me’ modes (among others) is something of a breakthrough.  I also like how it’s waterproof and portable.


The thing is, with the autopilot feature being so desirable, they can’t be the only ones who have come up with a potential solution.  I also wondered if I might want a GoPro or other action cam to do First Person video too, and then have a drone that can mount the camera for the chase cam stuff.  I found the Iris, the Hexo+ as well as some highly experimental smaller drones like the Extreme MicroDrone 3.0 and the Nixie.


Of course, these are the serious thoughts of someone richer than me – I need to stay focused on getting my bike up to snuff for Barrelman.


Video Killed The Blogging Star


In a fit of Shiny Object Syndrome/Me Too Disorder (a.k.a Blogger Peer Pressure), I started using Periscope, an app for doing live broadcasts from your mobile device.  Tamara from Fit Knit Chick did a great little beginner’s tutorial and you can see it here.  I guess I thought I’d do similar content to what I had in mind for the drones and action cam; walking an audience through what I consider to be a fun workout or something.


I started with trying to incorporate a Bike Hill Training/Strength #WorkoutHack, previously seen here.  I don’t think the broadcast was terribly good or successful, though people were kind and generous with their ‘hearts’ (which are like ‘Likes’ on Periscope).  I didn’t enable a tweet share, and I haven’t found a way to share it now; even by uploading the MP4 file to YouTube (and the file doesn’t seem to be able to play natively on my phone either).  You may be able to see the replay if you find me on Periscope (in app, search for apkussma).  Based on that initial experience, here are my thoughts on Periscope (and yes, I’m aware of Meerkat, which is pretty similar).


  • You have to have something to say or show.  Either you have a prepared presentation/speech/lecture or tutorial, or your location is interesting enough to provide the scenery giving your audience a show and a way to virtually join in your experience, (for example, a concert or show).
  • You have to have a good network connection; this rules out doing any kind of swim or underwater video, and if you’re outside your home network (and are unwilling to pay roaming charges), there’s no chance to do a live broadcast.  This kept me from doing some Periscope video while in Germany… I could have shown you guys around.
  • If you want to broadcast action, be prepared for technical hiccups.  My broadcast ended accidentally and an error popped up.  I’m not sure if it was because the phone was being manhandled by me while trying to ride my bike, or if the phone ran out of memory while recording (you can enable the video to store a local copy) or if it was just a bug.  I’m glad I didn’t put too much thought or preparation into it.


With those caveats, I’m probably not done with Periscope, but I think I prefer doing video with Instagram; 15 seconds is enough for a lot of the messages I’m trying to send, and I’m not limited to a character count for when I want to add some extra hashtags (unlike Vine). Here’s an example:


Last but not least on the Video Star front, here’s the official video recap of Spring Into Action 2015.


Mo’ Media, Mo’ Problems (Mo’ Money?)


Both of the aforementioned feelings (desire for a little cash to spend on gear and tech abd Blogger Peer Pressure) have coupled which has me looking at expanding some of the ‘business’ aspects of the blog.  I’ve already joined some affiliate programs, you may have noticed some of the links in previous posts.  Affiliate programs, Ambassadorships and Partnerships, better advertising are all potentially on the horizon, and yet I constantly remind myself that this blog is a hobby… about my hobbies.  I do this mostly to go through the practice of writing, and share my experiences like some kind of glorified post-card. I train, I get outside, and I try to develop my writing ‘voice’ by describing those adventures. I do like to try new things, obviously, so I’m willing to put some effort into the kinds of things more professional bloggers spend time on, but I need to balance that with my sanity, and not make blogging yet another chore.

Ahhh… that feels better. See you next time with something more triathlon/family/something related, OK?

#WorkoutHack: Explosive Power For Triathletes Using A Heavy Bag

Disclaimer: I am not a certified fitness professional.  Please consult one or a medical professional before undertaking any new forms of exercise – you are at your own risk.  I present these exercises only as a way to exchange ideas and inspire others to be creative in their methods for attaining their fitness goals.

I’m now into the “Pre-Competitive 1” Phase (weeks 13-16) of my Half-Iron training (from Gale Bernhardt’s Training Plans for Multisport Athletes), and strength training is only once per week and the workouts are meant to be for “strength maintenance”.  For the preceding “Specific Preparation 3” phase (weeks 9-12), my strength workouts were coded as being “Power Endurance” (PE).

“The PE strength training phase is intended to combine strength with velocity.  Making fast movements with weights, however, is controversial.  At least one study has shown that when lifters were asked to move a weight as quickly as possible while maintaining contact with the weight bar, power actually decreased….”

So Gale Bernhardt wants me to lift the weight explosively, but is concerned I won’t get the most bang for my buck if I have to control where it goes?  I’m more concerned about whether I can handle the weight coming back down on the negative phase, and what that’s going to do to my body….

“One of the best options for a hip extension exercise with fast movements is a leg press machine that allows you to explosively jump off the platform with a load and return to the start position at a moderate speed.”

So if I understand it correctly, most of the PE movements should have an explosive lift, and ideally not carry any extra weight on the way back down.  I’m not sure my gym wants me dropping weights on the floor like that, but luckily, I’m good at finding ways to improvise…

Enter the Heavy Bag.  This thing has been hiding in my mother’s basement from the halcyon days of the late 90s when I took kickboxing and other martial arts.  It weighs 70 lbs, and that’s a lot less than the weight I dead-lift or squat, yet somehow carrying it out of her basement (and subsequently into/out of mine) is a workout unto itself.  Once I did, though, I found a way to get some great, explosive strength workout, and get a little Vitamin D in my own backyard.
Have a look.


Indoor Sky-Diving at iFly (with Shark Boy)

I’m linking up with Lakeshore Runner for Tri-ed It Tuesday.  Wait till you get a load of what Shark Boy and I tried the weekend before last!



OK, this post is going to be off-topic, since it’s got nothing to do with triathlon, or fitness or any of the usual subjects.  I suppose it is related to active family living, as one of the ways we manage to get the whole family involved in physical activities and travel is to treat our life as an ongoing adventure.  Plus, the experience was simply too cool not to use this space to shout about it.



During the winter, we were taking the Lightning Kid to a hearing test at ErinOak Kids.  I spotted a building called iFly and deduced it was dedicated to indoor skydiving; something I had read about when I was a kid, and seen on TV, but never experienced.  The idea is that you’re put in a wind tunnel that simulates the air rushing by you when you’re in free fall.  By assuming a spread-eagle position, you float on the air currents.   All the fun of sky diving without jumping out of a perfectly good airplane – far less risk, somewhat less adrenaline.

Unbeknownst to me at the time, my wife was taking mental notes, and gave me a pass to be used in the future as a Valentine’s Day present.  I waited for my chance (i.e. a break in our weekend schedule) and took Shark Boy, as they take kids as young as 4.

We had booked a 6:00PM slot, so after a rushed dinner at Boston Pizza, where I think Shark Boy was too excited to eat even his favourite foods, we walked into the facility and reported to the front desk.  I was sent to a screen to fill in waivers for the two of us.  They asked the usual health questions you’d expect, as well as asking about a history of shoulder dislocation.  Doing it digitally was nice since it auto-filled a lot of Shark Boy’s information with mine (e.g. address, email, and phone number).

After that, we were weighed for the record and sent upstairs to the viewing area where we could see flights in session.  We were told we’d have about 2 and a half hours of time to spend there which would include some training time.  I worried about Shark Boy’s attention span for any classroom orientation, but watching others tackle their flights was exciting enough to keep him engaged.


We were assigned a group number, and our instructor, Mike G, came to the viewing/waiting area to gather us into a classroom.  He was very laid-back and casual, and told us the classroom training would be an hour and a half.  That was apparently a joke, as it turned out to be about 15 minutes.  He was great and engaging kids and adults alike, and walked us through the basic rundown of what our flights would be.  We had two flights each, although you could book 4 beforehand and one lady in our group had.  The suggested method for her was to make her flights twice as long, and still have two sessions which would give her more time to hone her skills.

Mike explained the basics of the correct body position; the hips should be the lowest point of the body, the hands should be level with the plane of vision and most importantly the chin should be up.  There are hand signals used in the tunnel because between the ear plugs and helmet for protection and the noise of the turbine, you can’t communicate verbally. Some of the signals are for safety, some for guidance (straighten your legs=two straight fingers, bend your legs=two bent fingers), but my favourite was ‘relax’… it’s the old ‘hang loose’ sign from surfer culture (thumb and pinky extended from the fist).

He showed a video to get us oriented with the basics of entry and exiting the tunnel, and it ended with an expert rising to the top of the chamber and diving back down in an array of flips and turns.  One concerned parent asked if it was possible for someone (especially a child) to rise up that high accidentally.  The answer was no, it actually took a high degree of skill to get up that high – you need to build up momentum somehow.  Of course, getting us excited about getting to that skill level is how they get people to come back!

I made sure Shark Boy was paying attention and repeated as much as I could to him to make sure it was sinking in, I also volunteered him to lie on a special chair to simulate the position.  I probably came off as a little intense, but I just wanted to make sure we got the most out of the experience (it’s not cheap!)


We headed out of the classroom, and got suited up.  The jumpsuits have little handles on the back to make sure the instructor (who is in the chamber with you) can control your motion if necessary.  You can’t bring valuables (including cameras or phones) into the wind chamber with you, but they have lockers which are easy to use.  I snapped a few pics before putting everything away.


There’s a control booth with a window into the chamber where an operator can control the wind speed (or shut it down completely) and also a camera recording video (so they can sell you a DVD of the experience, of course).  While we were waiting for our group to get its turn, I checked out a few facts that were printed on a wall.  Apparently the wind tunnel is built with the motors at the top, meaning the air is actually being sucked from the top as opposed to blown from the bottom – though it does feel like the wind is coming from below, and your cheeks and face show it.  There was also a list of other such facilities all over the world – I only counted 26, so figure we’re lucky here in the Greater Toronto Area (this place was built in 2014).

I have to tell you, each individual flight is only a minute long, which seems dreadfully short when you’re spending 2 hours there, but I swear the time flies  (my puns are always intended).  The inner chamber’s floor is simply a net that air can flow through, but enough to cushion your landing should your flight skills not be up to scratch.  You enter the inner chamber through a doorway, and just outside that is a bench where you wait for your turn.  The kids went first, and when they get in, they all flop around like fish out of water.  The instructor is very attentive to every possible movement and keeps the whole situation under control though – that’s for adults as well as children.  I sat on the bench next to Shark Boy, because I wanted to make sure his exit was as smooth as possible.  I needn’t have worried, since it went perfectly.

For my first flight, I was glad to be able to go independently, without Mike holding on to me, though I had a bit of a laugh at how I crashed into the sides.  I even mugged for the camera.

We went through the entire line-up, and when it was the second round, the girl at the front of the line had lost an earplug.  The effort of getting it put back in meant shutting down the turbine for a minute or two, and by the time we had everything going again, she had lost her nerve.  She declined a second flight.  Then the kid behind her (her brother, same age as Shark Boy, I believe) declined too.  I was worried that it would be contagious and Shark Boy would follow suit, but no, he was game.  On the second flight, you’re a little more comfortable and you do a little better.  Shark Boy flew in what we called a ‘helicopter’ with both he and Mike in the air unanchored, spinning around the tunnel, and I got right up to the top of the viewing window, which apparently is as high as a beginner can get.

The session ended with our instructor Mike demonstrating flips and spins with  big rises to the top of the chamber (a good 30 feet up from the floor) and dives to within inches of the floor.

Once the group’s session was over, we got out of our flight suits, and there was an option to save on future flights if we purchased them that day.  It was enticing, but I wasn’t willing to commit.  If we do go back, we’ll spend less time in orientation and the flights will cost less. As part of our package, we got the DVD and I managed to not only rip the video from it, but edit it to show only the exciting parts (i.e. Shark Boy’s flights and mine).


I talked at length with Shark Boy about how glad I was that he didn’t chicken out because this was a really rare experience that not everyone will ever get to enjoy.  I really meant that.

What do you think? Would you give it a try?  What about the real thing (i.e. jumping out of a perfectly good airplane)?

Gear Corner: Electronic Media in the Home Fitness Centre

With the off-season in full swing, we’re looking at contending with less daylight, and colder temperatures – the temptation to cocoon is overwhelming.  Still one of the things you can do from the comfort of your home nowadays is train/exercise/workout.  There’s tons of articles and posts about what exercise gear to equip your home with (and I may write one myself soon enough), today I’m going to talk about options for electronic media.  Whether you’re on a bike trainer, watching a workout DVD, or simply want tunes while you exercise, you’ll probably need a way to play media.  What kinds of tech could you use? Warning: this might get a little technical; leave a question in the comments if something is unclear.

  • Tablet computer.  I managed to balance my iPad quite nicely on my aerobars while I was on the bike trainer.  I used Netflix to watch a TV show (can’t remember which one) for some slow spinning, then switched to the Bit Timer app for a Tabata to finish.
  • DVD Player (& TV of course).  There are Workout videos for strength, toning, cardio, as well as Yoga, Pilates and Biking/Spinning.  You can play music CDs or even watch a your favourite TV show while on the trainer (or treadmill or elliptical if you have one).  Personally I don’t use my workout videos as much as I’d like, and watching TV is something I prefer to do when there isn’t other noise (like my own grunting, or the whir of my bike) to interfere with my enjoyment of it.  This option is honestly a little primitive (no Internet?) by today’s standards.
  • Laptop.  It usually has a connection to the internet so Youtube videos of workouts and techniques (and there are more and more of these nowadays), plus playing DVDs and CDs is generally no problem.  It could have a music collection on there, or simply display a workout you got from a blog or website.  I’m a little nervous about having the laptop around exercise equipment – I have visions of sweat in the keyboard or it simply getting broken.  It’s a little hard to find a good spot for it, but it’s still a great option.
  • Home Theatre PC (HTPC).  Ah, the Cadillac option.  For a while I had a PC with a quiet case hooked up to the home theatre/TV, and it was bliss.  This thing had a video capture card (for recording TV) and was running MythTV.  MythTV is free software that implements PVR recording (provided you have that capture card I mention) which automatically flags and skips commercials.  So, a PVR that I don’t pay the TV company a rental fee for, and I never see commercials.  I also had music and some exercise videos ripped onto the hard drive, so when I wanted a Yoga session, I could press play without waiting for the DVD to spin up and be read – instant access.  Unfortunately, the motherboard of this machine blew and replacing it meant basically rebuilding the machine from scratch.  I wasn’t willing to put in the time, effort and cash, so I found a cheaper alternative.
  • Home Media Player – These aren’t fully fledged computers, more like hard-drives that have network capability and the right drivers for streaming/playing various media.  An Apple TV might count in this category.  The one I’ve been using is the Cirago CMC3000; it has video capture capability so I can record shows, but it’s not as good as the MythTV because I have to manually program what time to record without an on-screen guide – it only records what the set-top box is playing (meaning I have to program the set-top box too to be on the right channel at the right time).  The MythTV had its own tuner so I could just pick say, ‘How I Met Your Mother’ and it would tune the correct channel at the right time.  Still, I’m using it to record shows and fastforward commercials, so that’s good.  It can stream media from my desktop and through third party software I can also play Netflix on it.  If I rip my workout DVDs to my computer, I should be able to stream them from the Cirago, or even simply copy the files over to it; it can be a network mapped hard-drive too.


    I should inventory what DVDs I have… maybe that’ll help inspire me to play them.


    Let’s see what’s there:


    That’s a little embarrassing… some are still in the plastic!  Let’s hope the season is kind to me and the videos!  If I wanted to add to the collection, I thought I’d share that Beachbody let me know that they have some new products.  Of the ones they mentioned these were the most interesting (N.B. without having tried these products, I cannot endorse or recommend them, I am merely linking to acknowledge their existence).

    • Les Mills Combat: They have Les Mills classes at Goodlife Fitness, where I’m a member.  My favourite group class is Body Combat; the cardio burn rate is unparalleled, and it’s a heap of fun, scratching my martial arts itch.  I haven’t found a class that meets my schedule lately, so having one at home would be pretty attractive.
    • Insanity Asylum Volume 2: The Insanity series are unique in that they offer drills that are meant to increase actual athletic performance (speed, power, agility, etc.) rather than simply build muscle or burn fat.  They would probably be more useful for a performance minded multi-sport athlete.


    I hope that gives some of you some ideas…. what kinds of electronic media are you using to stay in shape?