STRÜB - Life On Wheels

Well, this was I guess, I good warm up the few races that I will be skating this year. The Canadian National marathon ended up being an individual time trial for the three top finishers, Meaghan Buisson, Martine Charboneau and myself. Early into the race Meaghan, Martine and I broke away from the pack. Soon after, Meaghan overshot a high speed and very sharp corner, which left Martine and I in the lead. For some reason Martine insisted to wait for Meaghan, reluctantly I agreed.

Meaghan caught up a couple of minutes later and off we went. The pack in the meantime also caught up. Megs was briefly in the front of the pace line with Martine on her wheels and I was behind Martine. Meaghan dropped back and I decided to let her in so that the three of us would be able to have a race. At the very same time Martine went on a flyer up the hill, Megs now sat in second place easily following the move. I realized that I had made a big mistake, I left way too much of a gap to make up this still short distance.

We battled the fierce head wind and cross wind. I thought of Iona and figured that these were the conditions we train in and ploughed on. The two leaders were so close but slowly inched away and the pack kept dropping further and further back. I was stuck out there by myself. Finally I turned the corner onto the only stretch with a tail wind. I picked up the speed and flew along the newly paved road. I started to close the distance between the two skaters ahead. I worked hard - I almost had them, just as the course turned back into a wicket head wind. It hit me like a ton of bricks, but I kept working hard. Despite my efforts the two competitors widened the gap.

The first lap of three was done. Phew! Two more, this was going to be hard work all by myself. I simply kept pushing. In the meantime Meaghan attacked Martine and took off by herself, which left all three of us skating a time trial. I could not see the point of this, it was a little frustrating. Martine was very upset at the end of the race - there is no place for being a nice guy - we should have simply skated away together in the beginning. I am sure Meaghan would have caught up, she is a pro skater and very strong, but it would certainly have tired her out. She probably would have won, but at least we all would have had a 'Race'.

The track races are underway right now and I trust Meaghan and Martine are going to be the contenders. I decided to not race those this year, instead I will concentrate on the bike races and defend my fist place standing in the points series.

Until next time. Cheers! Conny

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So much for the Disney marathon! - I spent a wonderful day on Friday skating and readying myself for the race on Sunday. Saturday was Expo day and we had a team skate during which we got chased by a fat security guard in his vehicle. We were way too fast and zig-zaged through pathways that he could not catch us. The rest of the day was busy, I talked to a zillion people and hung out at the Bont booth with my team mates. The owner of Bont, Sara and Inze Bont were there. You can only imagine what an excitement that created.

That evening the weather forecast had called for thunderstorms, lightening and rain for Sunday morning. Well, it did look as if it were going to raining Saturday night, and it did during the night, but, I NEVER believed that it actually would. It seemed way too outlandish! The Disney marathon would never get rained out! As we left the hotel at 4.45am to get to the start line, lightening and thunderstorm covered the sky and the clouds opened up to pouring rain. I stood by the car in disbelieve, which turned into confusion and then massive disappointment.

As we drove into the parking lot of Disney's Wide World of Sports, car after car with hope filled skaters joined us. We ran from our vehicles in the dark morning and pouring rain to congregate in the expo hall where every 15 mins. announcements were made as to the progress of the race - yes or no - will we be racing this technical course? It soon became apparent that we were not going to be pace-lining through Disney World. Instead a fun skate was held at 7.15am, when the rain finally subsided. A great number of recreational skaters strapped on their wheels to slowly pace through the park. Except for Eddy Matzger, Peter Doucet and a handful of others, the pro skaters went back to their respective hotels to catch up on their sleep.

About thirty of us ended up going to Ihop for breakfast. We sat, eat, drank juice and coffee, talked 'Skates' and chatted about 'Skaters'. I felt very tired and drained. Norm Kirby, my team mate, said that in his 15 years of racing he never saw a race cancellation due to any kind of weather condition. I learned quickly for myself that not skating a race is much, much more unbearable and disappointing than not having a good race but having skated it. I kept looking for that fulfilling satisfaction of having completed yet another marathon. So, we all returned empty handed.














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Learning how to Race

So many times I have stood at the start line in the early morning hours, hardly warmed up and wondering how I could possibly skate the race, let alone win it. Filled with doubt, nervousness, and even fear, I would inch my skates toward the start line, amongst all these fabulous athletes. A zillion thoughts race through my mind uncontrollably. What am I doing here? They all look so strong. Oh no! Got to go to the washroom! What was my strategy? I have to change it. Maybe they’ll cancel the race. I could not quiet my mind and focus on the task at hand.

I entered the race with such disquiet that I felt exhausted before the race even started. I knew I had to do something about this insane behavior if I wanted to continue racing. I read self-help books to learn the road to success theoretically, with other people’s words and experiences. No matter how many affirmations and visualizations I repeated, things didn’t change much.

Until one day I found myself at the start line on a road bike. I thought ‘I am going to fall off this thing’ and felt like exploding in anticipation and fear. To my astonishment I actually made it through my first grueling 80km road race, including a crash a mere 400m to the finish line. I got up so quickly I hardly knew what happened, I desperately wanted to cross that line to capture the gold that was eminently pending for me. I made it! The gold was mine, including a bunch of stitches on my elbow.

After that race I put the books away and stopped writing my training journal. Instead I spent my time on the bike racing, four times a week: crits, hill climbs, road races and time trials. Everything was available to me. Unlike inline skating, road and off-road biking events were a dime a dozen in the pacific-northwest. I knew the mental and physical training was a perfect complement and cross training for inline skating.

A season of bike racing passed before I reached a level of confidence I had never experienced before. I felt fit and happy. Racing has become a habit and I crave that adrenaline in my veins. Most importantly, as a result, my appreciation for the human body and mind is growing steadily.

Here are some preparatory race measures that work for me:

· Adequate sleep
· Proper hydration
· Right timing of food intake starting several days prior to race
· Do not listen to other people’s stories prior to races
· Have everything ready for race day well in advance
· Stick with the plan

Keep on rolling!














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Did you know that 43%!!! of our fuel energy is being used up by sitting and idling in traffice jams.

Get your runners out and walk, skate, cycle or use any other human powered transportation.


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I am constantly amazed as to how many people, including athletes, live in a chronic state of dehydration and fatigue. Although hydration is fundamental to health, it is often overlooked. Water is the most basic of all substances. It is essential to every metabolic reaction.

The body needs about one ml of water for each calorie burned. So another way to estimate your minimum requirement is to calculate your calorie intake and convert the figure into millilitres. For example, 2500 calories = 2500 millilitres or 2.5 litres.

To prevent chronic dehydration and fully rehydrate the fluid compartments of the body, you need to consume approximately one thousandd litres per year, so it's obvious why drinking pure, clean water is so important.

Cheers! Conny

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Life has been absolutely incredibly exciting and adventerous. I don't even know where to start - I've been speed skating in Germany training in Switzerland, drinking fabulously delicious wine in France, cross country skiing in the Rockies BUT there is no place like home! VANCOUVER! Especially during a day like today, where ever I look the view is stunning. The sun is beaming and I am off to skate a marathon on my beloved skates.

Above, I am in the front with my Bont Team Mates, Alicia, Debbie and Stacey.

Ciao for now! Conny

Oh yeah! Check out the specials....

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Winter has arrived in Vancouver and no, I am no longer riding my motor bike. I miss buzzing around freely at a million miles an hour.

I am instead thinking of of snow shoeing, skate skiing and snowboarding. I used to be a fanatical extreme skier but since I've been on my inline skates I have only touched my downhill skis a couple of times. I do however enjoy the classic cross country skiing. It is a wicket workout. I do time trials around a lake where we hang out during the Holiday Season. It's one of the best sensations even when I get caught pushing through a blizzard, there is a warm place waiting form me and food on the table. Life does not get much better than that.

I think Santa Claus is bringing me a brand new set of snow shoes. I am looking forward to the weekends on the local mountains, huffing up the hill and enjoying the fabuous view over Vancouver. For now I am content to just go to the gym to push and lift weights to keep me strong and trim.

Cheers for now! C.

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No matter how much I want to dislike Vancouver during the dark rainy days, it does not work. I absolutely love this city, even during the gloomy days of winter, which has just set in.

Despite the colder weather (50 degrees/10 degrees Celcius)I have still been able to go on long training rides on my bicycle along the north shore mountains and into south Vancouver. Here is the Lions Gate Bridge that has become my biggest enemy. I don't know why, it is always a big battle crossing the bridge from the north side. My head goes into panic mode, doubting myself that I could actually do this after three hours of hard hill riding. I am usually boarderline in tears, swearing to myself I would never do this again and how stupid could I possibly get. Once across it, all the harsh words are forgotten and I find myself lucky to be so healthy and have the ability to enjoy Vancouver at its best.

Here are some Vancouver impressions.





I have put my inline speed skates away for a little bit in order to take a break. Well, I am cleaning bearings and equipment for the start up of the next season. I am so looking forward to the St. Paul marathon next August. It will be a great race weekend. because the day before we can race Downers Grove in Chicago.

Have to run now. My new design 'Start Line' is available soon. A great New Year's present.

Ciao! Conny


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During the last few days my skating friend Winson Chan and I discussed the daily need of protein consumption. This subject has come up again and again during my personal training session with some of my 'trainees'.

Research on protein needs for athletes has accumulated since 1974. Dr. I. Gontzea at the Institute of Medicine in Bucharest was the first to show that exercise causes the body to use protein at a much faster rate. After thirty years of tirelessly researching sports nutrition, Dr. Michael Colgan of the Colgan Institute, more recently suggested the following calculations to figure out our personal, daily protein need.

First, he classifies sports by their need for strength, speed and endurance.

For sports that demand strength first, then speed, then endurance, i.e. weightlifting, shot-put, 2.0g/kg/day protein consumption is recommended.

For sports demanding speed first, or sprints of any kind, a protein consumption of 1.7g/kg/day is recommended.

For sports where endurance dominates, a consumption of protein of 1.4g/kg/day is sufficient.

An individual training program of course influences protein needs and also the intensity of training need to be considered. The above recommendations are for competitive athletes and are based on a training program of three hours a day or more.

I have quite successfully worked with these figures over the last few years and I can personally recommend it. Just use your wits about it and like with counting calories, don't cheat!

Until soon! Conny


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My race season is coming to an end. I actually have some time to enjoy the British Columbia scenery.



This is the time of the year for the salmon to spawn. They arrive by the thousands to finish their life cycle right here in our back yard.








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The 'Vancouver Torrent Inline Skating Club' keeping fit on inline skates.
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Here is an interesting fact regarding our food/calorie consumption. Having a glass of apple juice per day is a good thing, one thinks. Well, think again. If we were to consume a glass of apple juice over and above of our energy needs per day, this is what happens.

250ml of apple juice is 120 calories
(source: sunrype web site, "blue lable apple juice")

120cal * 365 days = 43800cal /year

43800 cal / (9cal / gram of fat) = 4867 grams / year = 10.7 pounds / year

Indeed, we potentially put on 10 pounds of fat in one year.

Our weight control is essentially very simple - Energy in equals Energy out - no fad diets or drastic measures are required, just a balanced diet.

Keep on moving and burning those calories....

Conny


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October 10, 2004

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This has been by far the most challenging and exciting summer. I raced the bicycle almost every weekend here in beautiful British Columbia. Instead of having to travel zillions of miles to a skate race, I was able to wet my appetite for racing right here in our beautiful Province and managed to wrap up the B.C. Masters Cycling Championship in my first year of bike racing - much to my surprise. More about it all later. I am off to go skating. Conny

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I just wanted to share a picture of a race I participated in.





If you want to see more racing items check them out at http://www.strub.ca













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I have not really had a lot to say during the past few days, therefore the noticeable quiet around my blog. A lot has happened in my physical sphere. I have raced the bicycle and trained hard on my skates in order to get ready for the upcoming Canadian National Championships at the end of this month.

My computer has collapsed because one of you lovely characters out there sent a virus through a paypal e-mail and presto, I am computerless. Life does go on but it is hugely inconvenient since I have lost a massive amount of information and my biz is an online one. Yes, I do have a backup and I trust it all will work out. I have always wondered why people do it? Where is the thrill? I would like to see these offenders if someone were to vandalize their property. If one of you has the answer to these questions, e-mail me.

Cheers! Conny
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