biking

Training for a 100KM Ride, Vancouver Triathlon and T100 Triathlon | 100KM Part 4

/ Elliot Chan / Leave a comment

I’m currently training for a 100 kilometer charity ride and two triathlons this year, and this series is me documenting the process.

This is Part 4.

If you want to follow the journey, stick around.

See Part 1 here. And Part 2 here. And Part 3 here.

Week 14: Day Off 

This week started with my fourth FTP test of this five month training block. Going into it, I was hoping for an increase. But after the way the last month had gone, my expectations were pretty modest. At this point, I was mostly hoping I hadn’t lost too much fitness.

The past couple of months have been tough. I’ve still been recovering from burnout, and feeling pretty drained. I always thought that once the weather got nicer, I’d naturally feel better too. But when so much of your day is spent staring at a computer screen, you don’t actually get to enjoy those nice days all that much. 

So the fact that I’m even doing the FTP test felt like an accomplishment, because I was still committed to the process. Endurance, sometimes, is just continuing to show up when things aren’t going your way.

Over the May long weekend, we woke up to discover that our dog, Petey, had an ear infection. Instead of spending the holiday taking him on a long walk and enjoying the extra day together, he ended up spending most of it at the vet. They needed time to properly examine his ear without him freaking out, so we waited… and worried.

It’s funny how life works sometimes. There are days when riding a bike for hours feels easier than everything else that’s going on. Then there are days when the ride is the hard part. By the end of the FTP test, my result came in at 197 watts. That’s one watt lower than last month. Honestly, it’s a bit of a relief. 

The training hasn’t been consistent recently, and the numbers reflect that. But I also know that FTP isn’t the only metric measuring my progress right now. 

This week was about making it to my second long weekend. A 3 day work week. I had booked Friday off because I’d originally planned an overnight bike touring trip to Nanaimo. I’d been looking forward to it for a while, but as the weeks got closer, I decided to cancel. Looking back, I think it was the right decision. I just couldn’t imagine taking on a trip like that at the moment, even if it was only for one night.

Instead, I moved my training schedule around and turned Friday into my biggest ride of the training block. The plan was to start with the UBC route, climb that hill, and then continue all the way down to Steveston in Richmond. It’s a route I’ve wanted to do for a long time, and it finally felt like the right day for it.

The ride naturally broke itself into a few different sections. With the Vancouver T100 getting closer, I wanted another chance to ride that hill a few more times. I figured the more familiar I became with it now, the less intimidating it would feel on race day. It also happened to be graduation weekend. 

It also happened to be graduation weekend. It’s nice watching people reach something they’ve worked towards for years. I wish I had some life-changing advice I could give graduates. Maybe that they have so much further to go. 

After descending the hill, I stopped at Spanish Banks for a break. I sat for a while, watched some dogs playing on the beach, and tried another Xact bar. Maple. This one… wasn’t for me. It was just way too sweet. I think it’s officially my least favourite flavour, which means I should probably make that ranking video I’ve been talking about. 

From there, I rode back through Vancouver, followed the Arbutus Greenway through all the construction detours, crossed the bridge, and made my way into Richmond. From here, it was a bit of an adventure onto the dyke trail. 

The Railway Greenway goes from north to south and it is such a peaceful stretch to cycle through, and it gave me another opportunity to spend time riding in my aero bars. The more comfortable I can become in that position now, the better it’ll feel when race day finally arrives. By the time I reached Steveston, I was feeling great. 

The plan had always been to reward myself with a beer and fish and chips, and that’s exactly what I did. I made a stop at Britannia Brewing. The food looked so good, I was ready to cry. 

Afterwards, I wandered around for a bit, savored the last relaxing moments of my day off, and came across a kite flying club. Watching them brought back something I’d forgotten about myself.I’ve always loved flying kites.

It’s one of those hobbies I’ve always thought I’d enjoy spending more time with, but life has a way of filling up. People always say you can’t do everything, and I suppose flying kites has become one I’ve had to leave behind.

One thing these longer rides have been teaching me is that my legs actually aren’t the biggest problem anymore. It’s my shoulders. That’s where I notice the fatigue building first. 

It’s something I should work on over the next few weeks. Partly by strengthening those muscles, but also by improving my posture on the bike and learning to support myself better through my core and hips.

The ride home was when I really started feeling it. It wasn’t the kind of exhaustion that comes after a long day at work. It felt different. It was a good kind. This one wasn’t fuelled by stress.

Rush hour traffic had picked up by then, so I mostly focused on getting home safely. I practiced riding hands-free whenever I had the chance, stretched out my shoulders a little, and settled into the rhythm of the ride.

It wasn’t the biggest week for fitness gains, but after everything that’s happened over the last couple of months, weeks like this remind me that training is sometimes simply about finding your way back.

Week 15: Still Breathing

Coming off last week’s ride, where I ended up riding 99 kilometres, I wasn’t really sure how I should continue from there. That ride was basically my goal distance. Sure, I took a decent break in the middle, but it still gave me confidence that I could cover the distance. So this week felt a little awkward. 

Part of me wondered if I should take it easy for a while and let my body recover. Another part of me felt like I should just keep going and carry that momentum into the next few weeks.

At the same time, my mental health seems to be trending in a better direction. I could feel my nervous system less in panic survival mode. It’s far from perfect, it’s an hour by hour type of thing, but I’m not drowning anymore and that has given me a bit of hope. If everything works out, day-to-day life should become a little more sustainable.

On Saturday, I decided to head back out to New West. The last time I rode there, I came in via the Central Valley Greenway. This time, I took the BC Parkway, which runs roughly parallel farther south. The route carried me through East Vancouver, past the Metrotown area, behind Edmonds, and across the Queensborough connector before I continued toward New West.

I stayed along the river and followed the path toward the Quay. We’d had a long stretch of sunshine, and around here that usually doesn’t last long. I had a feeling I should take advantage of it while I still could.

Sometimes I catch myself feeling like I should be doing more. If I’m sitting around for too long, I start feeling guilty. I’m never bored. I’m always guilty. Something is always happening. I can’t even remember the last time I fell asleep without listening to something. Maybe that’s just the world we live in now, but I do wonder how I can shut down my mind once in a while.

Cycling has become part of that too. Some days I head out because I genuinely want to ride my bike. Other days, I go because that’s what the training plan says to do. That’s just part of training for an event. You make the commitment, and that means riding on days when you don’t really feel like it. I’m not mad or anything, but what does free time even mean anymore? 

It does make me wonder what my time will look like once all these events are over. Maybe I’ll enjoy riding even more when I’m not always thinking about the next thing. I don’t really know. But let’s be honest, I’ll probably sign up for another race. 

I stopped for a break at the New West Quay along the Fraser River and tried the Mixed Berries Exact bar. I wasn’t really sure what to think after the first bite. The flavour was good, but the texture was a little unexpected. It reminded me of taffy with little pieces of nuts in it. It took a few bites, but by the end I was actually enjoying it.

Whenever I’m going through a tougher stretch mentally, it’s really easy to focus on the difficult days. Those are the ones that seem to stick with me, while the good ones fade away.

Maybe that’s why it felt natural to ride through the cemetery. How can one think about time and not think about death? I wasn’t searching for any big answers. I already know I shouldn’t always be waiting for things to be over, because life is made up of these ordinary moments that are so easy to overlook while we’re living them.

With that in mind, I decided to ride over to the beach. I just felt like seeing the ocean. It’s one of those places that’s always been nearby, and because of that it’s easy to forget how lucky I am to have it. Sometimes it helps just to sit there for a few minutes and enjoy the moment before heading home.

The next day, I spent Sunday volunteering at Mikey’s Run for Men’s Mental Health. It was actually my first time volunteering at an event like this. Sharon was running the 10K while I was helping near the parking lot at Burnaby Lake, making sure runners and vehicles don’t collide. 

Over the past few months I’ve spoken about my own mental health. Sometimes I wonder if I talk about it too much. There’s still a part of me that feels like I should just deal with it on my own and bottle it up like a man.  

By the end of the morning, I wasn’t focused on my own training or the next workout or the things that had been weighing on my mind. It was nice to not think solely of myself for a few hours. It felt like relief.

Week 16: On Repeat

The weather finally turned this week in Vancouver. After what felt like weeks of sunshine, we were back to rain again. Friday was wet, but it was also a day that I’d had on my calendar for a while because I was going to see Spencer Krug perform. If you know Wolf Parade or Sunset Rubdown, you’ll probably know who he is.

—

This week, the folks at Ravemen sent me a FR1100 bike light, and first impressions are really good. It feels incredibly solid, comes with a ton of accessories, and setting it up on my bike was quick and straightforward. I’m excited to get it out on some early morning and evening rides to see how it performs in the real world. If you’re interested in checking one out for yourself, I’ve left a link in the description.

The next day, it was back to training. I was on a bit of a schedule, so I couldn’t really wait for the rain to clear. I just headed out in what was probably the heaviest downpour we’ve had in months. I also wasn’t really feeling like going on another big adventure. I just wanted to keep things simple.

After the 99-kilometre ride a couple of weeks ago, I’ve noticed that my motivation for these really long rides has dropped off a little. I still enjoy riding my bike, but I think sometimes it’s everything that comes with riding outside that feels a little overwhelming such as planning routes, traffic, intersections, and being around lots of people. All of that takes a little more energy than I have. Usually, once I’m out there, I’m glad I went. It’s just getting myself out the door that can be the difficult part. 

I rode up Queen Elizabeth Park a few times before making my way down the Arbutus Greenway toward The Crescent in Shaughnessy. If you’ve never been there, it’s probably one of the wealthiest neighbourhoods in Vancouver. The houses are enormous, many of them are gated, and it’s a really quiet place to ride.

Eventually the sun did come out and it became a lovely day for cycling. I really had to drag myself out today, but I’m glad I did. 

The Crescent itself is just a circular road with a small park in the middle. One lap is only about half a kilometre, and I thought it might be interesting to spend a few hours seeing how many laps I could ride. Without doing the math, in my head I was aiming for a hundred.

The Crescent is probably best known among Vancouver’s cyclists for the Crescent 200, which is an unofficial community ride where people gather once a year and spend the day riding lap after lap.

I’ve always thought that sounded like such a fun idea for an endurance challenge. There’s something kind of soothing about doing the same loop over and over again. Once I settled into it, I realized how much I was enjoying myself. 

After about ten laps, I stopped for fueling. This week’s Xact bar was the Vanilla flavour. I actually liked this one quite a bit. It was more like eating a wafer dessert than a sports bar, which honestly felt a little too fancy. 

Then I got back into the rhythm of the ride. As the laps started adding up, I noticed different people passing through. Dog walkers. Joggers. Construction workers stopping for a break. People would come and go while I kept riding around the same circle. I probably looked a little strange, but nobody seemed particularly interested in what I was doing.

After 2 and a half hours, I finished with 70 laps around The Crescent. I wasn’t close to the hundred I had imagined, but when I finally stopped, I felt really accomplished.

What made it satisfying was that it tested something different. It wasn’t my legs as much as it was my willingness to keep doing the same thing, lap after lap, without getting bored. There was something strangely calming about it.  And before I knew it, they had all added up.

It reminded me a little of listening to old music. I’ve heard those songs so many times that I already know what’s coming next, but that’s part of why I keep going back to them. There’s a certain comfort in hearing something that’s already familiar.

When we talk about adventure or going on some kind of personal journey, it feels like we’re always looking for something new. But I also think there’s value in returning to the places we already know. In a world where so much is designed to grab our attention and pull us in a hundred different directions, I think there can be something really refreshing about putting the playlist on repeat.

Week 17: Fear of Missing Out 

I’ve been looking forward to this weekend for a few months now, and it finally arrived. The FIFA World Cup officially kicked off this week, and I’ve been really excited for it. At first, I was mostly looking forward to the soccer itself. I always get excited whenever the World Cup comes around. But this year feels different because it’s happening here in Vancouver. Taxpayers like myself are helping pay for a big part of it, and I figured I might as well enjoy it while it’s here.

This weekend wasn’t really the time to experience everything though. I had a busy schedule, so I mostly wanted to get out on my bike, see how the city was changing, and get a little preview of what the next few weeks might feel like.

I started by riding out toward New Brighton in the northeast part of Vancouver. I really like this area of the city. I used to live in Burnaby, so I spent a lot more time over here back then, and every time I come back I wonder why I’m not here more often.

I’ve also been trying to keep up with all the different World Cup events happening around the city. The biggest one is probably the Fan Fest at the PNE. I got there a little too early, so it wasn’t open yet, but I still rode over just to have a look around and see what was happening. Even though I couldn’t get inside, I think it helped a little with that feeling of missing out. Sometimes just seeing a place is enough, so I got out of there before I made the security guards more nervous. 

From there I cruised over to BC Place to see how they have fenced up the whole area, then saw all the flags they’ve put up at the Plaza of Nations, and finally, Science World, the giant soccer ball installation. 

When I first heard they were going to turn the geodesic dome into a soccer ball, I honestly thought it sounded kind of cheesy. But seeing it in person changed my mind. Let’s just leave it like that forever. 

I stopped for a break near the laughing statues, which had all been dressed up in soccer jerseys for the tournament. While I was there, I tried the Coconut Xact bar. By the time I got around to eating it, it had been sitting in my pocket for a while and had almost melted completely in the heat. 

It was one of those flavours that’s more preferable after dinner with a glass of milk rather than halfway through a ride on one of the hottest days of the year. I’ll have to try it again under better circumstances.

After that I rode a lap around Stanley Park before heading out to UBC to do that hill one more time.

As the morning went on, I watched the city get busier and busier, and there was part of me that wished I had the energy to stay out longer and be part of everything that was happening.

There was just a really nice feeling around the city today. The weather was beautiful, people were everywhere, and it almost felt like Vancouver had become a slightly different version of itself for the weekend. Whether they’re locals or visitors for the tournament, everyone seemed to be sharing the same excitement.

Even though my main goal for the day was still to get my training ride done, it also felt like I was exploring something new. There was this feeling that I should make the most of it while it was here. It reminded me a little of the first day of a vacation. You’ve only just arrived, but at the same time you know it’s going to end eventually, so there’s this urgency to soak everything in before it disappears.

At the same time, I know myself well enough to know that big crowds exhaust me. I like the idea of events like this more than I like being in the middle of them. So after getting my ride in, I headed home.

This week also marks a turning point in my training. The high-intensity part of preparing for the 100-kilometre ride is coming to an end. From here, the focus shifts from building fitness to recovering.

I’ve got a trip coming up soon, summer is only just getting started, and there are plenty of other things I want to enjoy over the next little while alongside the bike rides. So I think the goal from here is fairly simple. Get the rest in when I need it and try not to overthink things too much.

There’s still one more FTP test before this five month training block is over, and I’m genuinely curious to see where I end up after having a little more recovery than I’ve had over the last couple of months.

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Training for a 100KM Ride, Vancouver Triathlon and T100 Triathlon | 100KM Part 2

/ Elliot Chan / Leave a comment

I’m currently training for a 100 kilometer charity ride and two triathlons this year, and this series is me documenting the process.

This is Part 2.

If you want to follow the journey, stick around.

See Part 1 here.

Week 6: FTP Test 2 Search for the Limit

Is there a better way to start your week than with an FTP test? Probably, but I wanted to get it out of the way, as my weekends were strictly for long rides now. So if I wanted to do a test, it will have to be during the week before or after work. 

I’ve been thinking about this test for a while. It’s redemption, now that I have done a month of training. The whole point with these tests is for me to see progress, and it will be a good motivator if I see some improvement.  

A month ago I tested at 182 watts, and that has been one of my lowest FTP since I started. Not because it was bad, but because it was honest. It just showed me exactly where I was at, whether I liked it or not. I’ve just been trying to rebuild from there.

My weekly training has consisted of one VO2 and one threshold ride where I feel fine for a few minutes and then suddenly I’m hanging on. If I have time, I’ll add another slightly longer recovery ride. But what I try not to skip are the ones on the weekend. I love these longer easy rides. I’m casually exploring, but I also feel something building underneath, because I always come home with wobbly legs.

By the time the test actually came around, it didn’t feel like a big moment. Just the next step.

So Monday, after work, I got to it. That’s something I’ve noticed now—there isn’t really a 100% version of me that shows up for these things.

I like doing ramp tests because of how deceptively easy they start. There’s always this moment where I think, oh, maybe this won’t be that bad. 300 watts? I can do it. No problem. Then it quickly changes. 

It feels like a pretty good metaphor for life. Things start out easy enough that you assume they’ll stay that way. You get comfortable. Then the next moment it gets hard, and part of your brain almost rejects it because you thought you already understood what this was supposed to feel like.

There’s still that point where it gets hard. But this time I push it a bit more. I endure a bit longer. But I always fall apart. That’s also a lesson in life. Eventually, whatever you are doing you will reach your limit. Because you are human and there is always a limit. 

But with limits, there is always progress.

And when it ends, I look down and see two hundred and 8 watts.

That is a huge improvement from 182. It almost feels too high. 

That’s also another lesson in life. When you raise the bar, you challenge yourself forever more. And you are not going to be your best every time. So I’m daunted by this new number, because now all my workouts are going to be that much harder. 

Almost 10% harder. 

But still, all of this is to challenge myself. So… I just got to be ready for that. 

To help with motivation, I got myself a little treat. New socks. I purchased a bunch of these Outway socks. It’s just one of those small things that makes getting out the door feel a bit easier.

On Saturday, I rode out toward New Westminster.

I took the Central Valley Greenway, which is a route I wanted to take for a long time as it goes from Vancouver, across Burnaby, and all the way into New Westminster. New West is the original capital of BC. I went to college here. Met my wife here. I had some of the best memories here. But now I don’t go out there enough and I honestly haven’t done too much exploring here. So this ride felt  like something I needed to check off my list this training block.

These long rides are nice for exploration. And today was a good opportunity for it. 

Another thing I’ve started testing is fueling. It’s something I’ve kind of overlooked, but with longer rides coming, I know I need to figure it out. The good thing is I have an iron stomach. I can usually eat almost anything while training without issues, which is a huge advantage I like bragging about. So for me, it’s less about can I eat it, and more about whether I actually want to. Does it taste good? Is it easy to eat while riding? Am I going to end up covered in sticky crumbs trying to unwrap it on the bike? That’s kind of what I’m figuring out right now.

I’ve been trying these Xact bars, mostly just figuring out which flavors I actually like. I started with the apricot one, and the first thing that surprised me was the texture. For some reason I wasn’t expecting it to be a gummy candy. This was my first ever Xact bar, so I had no idea what I was getting into. And this one was way sweeter than I expected. Like properly sugary. Even the texture caught me off guard too. Softer and stickier than I imagined. I don’t know… maybe it’ll grow on me.

While I was out in New West, I stopped at Caps Bicycle Shop. This is the bike store, I purchased my current road bike from. I was thinking of getting new wheels, but I just didn’t find it financially necessary. The ones I currently have is fine. 

I think about buying a new bike all the time. But the truth is, every year I crash at least once. And little scratches happen. If I bought some really expensive dream bike right now, I’d probably spend half my time worrying about damaging it. I don’t want that relationship with my bike. Right now, I like having something functional. Something with a bit of character already built into it. 

And there’s something nice about not feeling precious with it. One day I’ll upgrade, for sure. But not this year. Right now I kind of want to see how far I can push this bike. How many miles I can get out of it. How much life it still has in it. I like that idea. Because in a weird way, it feels similar to what I’m doing with myself right now too. I’m trying to find the bike’s limit. My limit on this bike.

Right now, this entry level bike still feels fast to me. Sometimes faster than I’m even comfortable with. So I keep thinking… if a Toyota is already fast enough for where I’m at, why do I need a Ferrari right now? That’s kind of the mindset I’m in these days.

Speaking of practicing… this Sunday, instead of going out for another ride, I stayed home and cleaned my bike. I practiced taking the wheels off, trying to understand the machine a little better instead of just riding it. I took a bike mechanic course 2 years ago. I’m not sure how much of that stuck. 

I even spent some time tuning up my wife’s bike. I adjusted a few of the gears and noticed the chain was dropping on the big ring, so I tried to fix that too. I took it out for a quick test ride afterwards, and it felt pretty good. It was actually kind of fun riding her bike. It’s so much more comfortable. 

Challenging yourself isn’t only about going longer or achieving bigger numbers. Sometimes it’s learning the less exciting parts of the process. The things that make you more capable. More self-sufficient. More connected to what you’re actually doing.

Week 7: Mixed Together

This week felt like one of those weeks where training stops being separate from life and gets mixed into everything else. 

On Good Friday, I met up with my buddy, Joel, for a run before we went swimming.

Joel has been joining me for swims for about a month now, which has helped me stay consistent, especially since swimming has dropped down my priority. With just one swim a week, I’ve accepted that my swimming is not going to be that much better. 

As for running, after doing my half marathon a month and a half ago, I’ve cut down my mileage, but this month, I’m hoping to start slowly picking it back up. Two runs a week. 

This was a nice one to get out for. The run always feels easier when you’re chatting with someone, especially on a day off when there’s no pressure attached to it.

And the swim was good too. Right now I’m not following a structured swim plan—I’m mostly just doing lengths—so it can get a little repetitive and hard to stay motivated sometimes. But having someone there changes the whole feeling of it. It feels more like an experience I’m sharing with someone. It’s nice to have that balance. Because consistency is more than discipline, it’s making it easier to show up.

For example, the next day, I had to take my car in for service, which basically meant I had this awkward block of time where I couldn’t really do anything while I wait for my car. Toyota does offer to drive me somewhere and pick me up after the car is ready, but I don’t like the idea of being dropped off at a random place I don’t really need to be. Usually I would just wait at the dealership or go over to the McDonald’s across the street. This time, I decide to bring my bike.

Instead of waiting around, I did my training. And it was probably the best way to spend my time. I rode up Burnaby Mountain toward SFU. I did that climb once last year, and I remember it feeling like a proper suffer-fest.

It still hurts, obviously. But this time it felt familiar. I took the longer way up, which felt super rewarding once I got to the top. And that’s the part I like the most. The top of that climb just feels earned. It’s hard to get that satisfaction waiting at the dealership or having breakfast at McDonald’s. Although a McGriddle would be really good right now. 

What surprised me though is how accessible it’s starting to feel. Not easy—but completing a big climb like this is becoming part of my normal rotation instead of this big challenge ride.

I definitely want to come back and do it a few more times this year. I’ve always liked coming up to SFU. I’ve got a lot of good memories attached to this place. I was never a student here, but a long long time ago I had friends who studied on campus, so I’d come up to visit them, hang out at the bar, wander around the halls a bit. So getting to ride up here now feels kind of nostalgic. 

I like exploring this place, but not all of it is easy to access on a bike. There are a lot of staircases or inclines. But I did manage to take a break at the tracks. These little breaks on the long rides have been nice. I use it as an opportunity to taste test my Xact bar. 

I tried the blackcurrant one, and it was way better than the apricot. Not as sweet and way easier to actually get down. I could actually see myself using that on a run instead of a gel. On the bike though… I don’t know. That feels like a sticky and grainy disaster waiting to happen. But that’s kind of what this week was.

I’m just figuring things out. I’m starting to think that these Xact bars will be great for right before the race not during. Maybe I could have one before a run. But I think I would prefer a gel then one of these bars. Although, this blackcurrant one was pretty good. 

I love how this whole training process has become this mix of old and new. Old places, new experiences. Old routines, new ways of accomplishing them.

A lot of it right now is just figuring out how training fits into regular life. Around car service appointments, errands, work, all the normal stuff. That’s the real challenge most of the time. Not the workouts themselves. Sometimes it just means blending things together the best you can.

So Sunday ended up being more of a rest day. I stayed home, cleaned up a bit, hand-washed my cycling kit. And weirdly, I love that part of it too. Watching all the dirt wash out of the fabric after some long training. There’s something satisfying about it. 

Week 8 — Man Makes Plans

My buddy, Joel invited me to go for another run this week as he’s planning for the Sun Run. We decided to do a lap around Stanley Park, which is simply one of the nicest places in the world to run. 

It’s nice to spend a Friday night by the beach. This is the closest thing to night life for me these days. We finished the run by grabbing a beer and burger. It has been some really stressful weeks of real life, so it’s nice to have these outing sometimes. 

On Saturday, the cycling training continues. Riding across the Lions Gate Bridge is always fun. Every time I go over it, I think about when I was younger and a few friends and I walked across it into North Van just to explore for the day. At the time, it felt like this huge adventure because I barely explored the city growing up. Even going somewhere across the bridge felt exciting and unfamiliar. Now I get to choose to come out here whenever I want. 

For a while I’ve been planning a trip to Nanaimo which is on Vancouver Island. I was thinking of taking my bike there on a solo touring trip. I had it all planned. The route, the ferry ride, the hotel, the cycling I was going to have once i was there. I even got a day off. But I decided to cancel. 

A trip like that sounded really fun and challenging, but with how everything was going in training and life, I just didn’t need that extra riding pressure, so I decided to stay in the city. I was planning another overnight trip, but with the World Cup coming to Vancouver this year, all the hotel in the city is way overpriced. There’s many excuses, but I just have to do it. Just not this year. But I could still ride over the bridge and into West Van today. Nothing is stopping me here. 

I took a little break at Ambelside beach and it’s nice to see Stanley Park from this view. I tried the Green Apple EXact this week. I’m not a big fan of real apples, as I’m allergic to them, but I do like the flavor of green apples. I like how sour they are. And I think this one does it justice. It’s pretty good without being overwhelming. 

I’m not sure how eating something sour will affect you while racing. Like a Warhead. That would be interesting. I might just choke. 

As the time is ticking by and all the things I plan to do has rather happened or is fast approaching, I feel a little overwhelmed. There is a dread that starting to loom over me. A fatigue that is more than just in my body, it’s in my brain as well.

For example, on this ride, I decided to do a lap of Stanley Park as well. This is a race course for the Vancouver Triathlon I’ll be doing in September. September seems so far away at this moment, but I know it’ll soon come. And will I be ready? Will I be ready for my 100Km? Will I be ready for the T100? 

A part of me wants to have just training. No event. I just train to train without the pressure. I’m starting to feel like I have so much pressure these days. Leading up to an event. A presentation. A test. A challenge. But I suppose life is made up of these little milestones and that’s just the way to measure growth. 

Plans. Isn’t that another word for growing? Man makes plans, god laughs. Nothing ever goes exactly the way you want. And, nearly 2 months in, I’m seeing cracks in my training plan. 

Week 9 — Good Medicine

I’m excited for this weekend, because this weekend I’m going camping and it’ll be the first break I’m getting this training block. I have been training hard indoors, doing a couple of high intensity interval workouts per week. And with the higher FTP, the training has been much harder this month than last. So, a full few days to take completely off was good. 

But before I head out to slum it out in the woods, I’m going for a run. It’s a beautiful day. I’ve really come to love camping earlier and later in the year. With forest fires and how busy camp grounds get, it’s nice to beat the crowd. 

I went with my friend Tyler, who’s always great company. We grabbed a good meal first, then headed out to the campsite. It’s actually not that far from the city. You’re not completely out in the middle of nowhere or anything. It feels more like camping in a giant park than full wilderness camping. And that’s really all I need for now.

People prescribe all kinds of things for stress, anxiety, burnout, and depression. And you know what they say when there are this many remedies… there probably is no cure. But these little camping trips, like exercise, do feel like good medicine. 

The campsite we stayed at was nice too. We were right by this little river and Tyler built a little staircase here. It was a really great trip, although my air mattress deflated and I couldn’t figure out where the leak was. I’ll figure out whether I need to buy a new one next time. That was a bummer, because my sleep wasn’t great. In the end, this camping trip was a wonderful way to wrap up another month of training. And what I thought would be a good way to rest up for my next FTP test. 

You know what they say—when you go on a trip, you often come back needing another vacation. And honestly, I felt that. Summer was coming, I got back, and suddenly I’m pressure washing the patio, dealing with all the usual stuff at home, and jumping straight back into work. There’s just a lot happening all at once. I even caught myself thinking, what’s the point of trying to fit my next FTP test in? But then I reminded myself why I’m doing the FTP test in the first place. It’s not supposed to be done in perfect conditions. It’s about seeing where I’m actually at in the middle of everything. 

So with all that in mind, I guess the real question now is… how am I actually going to do this time around?

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Training for a 100KM Ride and T100 Triathlon | 100KM Part 1

/ Elliot Chan / Leave a comment

Week 1 — “The Takeoff”

I’d been thinking about this test the way you think about a flight you booked months ago, something distant at first, until suddenly it’s right in front of you.

The morning comes and, like most departures, it doesn’t feel perfect. I’m a bit underprepared, a bit off rhythm, still carrying the fatigue from a half marathon a few days ago and that slightly foggy feeling from a late night out with friends. And there’s a small part of me that wonders if this is really how I should be starting this, or if I should wait for a cleaner version of myself to show up before I begin.

But I know that version of me doesn’t really exist, at least not in any way that actually helps, and if I keep waiting for things to be perfect then I’m not really starting anything—I’m just putting off the moment where I have to deal with what’s actually in front of me.

So I start it anyway, easing into the test like a plane rolling down the runway, slow and steady at first, everything building in this controlled way that almost feels like takeoff. 

As the power builds—200, then 220, then 230—I can feel that familiar momentum starting to come in. But then the effort catches up. I try to hold onto it a bit longer, push it through 250, squeeze out another minute, stay in that smoother rhythm I had just a moment ago, but it’s already slipping away. And just as quickly as it built, it falls apart.

182 watts.

Lower than before, not by a dramatic margin but enough to make it clear that this is not a continuation of where I left off, but a start of a whole new journey.

That number feels like arriving at your destination. Like stepping off the plane into a new place and realizing this is it—you’re here now. There’s no going back. Everything moves forward, whether you’re ready for it or not.

Week 2 – Familiar Ground

Once I have that starting point, my attention shifts to what comes next and what the next few weeks actually look like. 

As I ride, I’m starting to shape what this training block actually looks like.

The goal is pretty simple: slowly extend my long rides each week so my body gets used to being on the bike for up to 5 hours, build up my threshold work so holding a steady effort starts to feel bearable, and keep the VO2 max sessions consistent so I’m improving without burning myself out.

At the end of each monthly block, I’ll do another FTP test as a check-in. I want it to show where I’m actually at. I’m not expecting big jumps every time, but maybe a small sign that things are moving in the right direction.

That’s the plan, but what am I even training for?

In about five months, I’ve got a 100-kilometer charity ride for MS, and a few weeks after that, the Vancouver T100 triathlon. Those are the dates on the calendar and everything I’m doing right now is about showing up ready.

Swimming and running are still part of the plan, but more in the background for now—just one swim and one run each week. That’s enough to stay balanced without taking focus away from the bike.

I find myself getting back on the bike naturally. The route helps with that too. Riding through Stanley Park again, passing the same stretches of road. Even the occasional detour feels both familiar and new at the same time, like returning to a place that hasn’t stayed exactly the same, but still recognizable.

For now, I’m honestly just excited to get back into a routine.

Having something I can come back to every day, something I can control, something I can actually do and feel finished at the end of it. Because a lot of things in life don’t really work like that. You put time in, but it’s not always clear what you’ve actually accomplished.

This is different.

I ride, I train, I log it, and I can see it. I can feel it. It gives the day some structure, like dropping a penny into a jar for every ride, every kilometer, every small effort, each one barely noticeable on its own, but slowly adding up over time.

I like the idea that by the end of this, I can look back and see how full it’s become—something I’ve slowly saved up over time, ready to be spent on whatever comes next.

Week 3 — Crossing Paths

I’ve been trying to keep this pretty solo, and I don’t mind it—it’s easier this way, and sometimes it’s nice when things are easy like that. You just go out and ride and let it be what it is. That’s a big part of why I’m doing this in the first place, those long rides where it feels like meditation, and there’s something really grounding about that.

But it’s nice to involve others in the journey too. It makes things more memorable. And as far as the training has gone so far, this weekend was a good memory.

My wife has been deep in her own marathon training, and this week she’s running a half marathon as part of that build. Petey and I went out to support her, moving between sections of the course, and then hiking the trails.

Somewhere in the middle of that day, I dropped my GoPro. I was trying to film Petey and it fell off a bench. 

I need my camera. I can’t rely solely on just my memories. I am documenting this whole project. Luckily none of the functions were effected. Just cosmetic damage. And it’s probably not waterproof anymore. 

The next day, I went for a ride with my buddy Racman. We caught up, rode across the Burrard Bridge, and looped around Stanley Park. I’m still early in this training block, so everything feels a bit more relaxed right now, and it’s nice being able to share parts of it like that, even if it’s just for a ride.

It reminds me a bit of a party—you might start it on your own, but once people show up, it takes on a life of its own. This training block kind of feels like that. It’s its own thing now, slowly evolving, growing. And I’m figuring it out as I go.

Most of the work is still done alone, but as long as I’m out there, I’m part of everything around me. I’m riding past people, crossing paths, sharing space, whether I want to or not. So I remind myself, even when I’m technically on my own, I’m not really separate from it all.

Week 4 — Expanding the Map

This week came with a couple small upgrades, both ordered off Amazon, which is always a bit of a gamble.

The new bike seat worked out. I went with one that has a cutout in the middle for a bit more relief on longer indoor rides, and it’s made a noticeable difference. 

The electric air pump… not so much.

I tried to save a bit and I pay for it. It’s hard to unscrew, leaks air every time I use it, and honestly feels like it’s messing up my tires. This is not a product I would even give away.

Week four feels like the first real expansion of the map during this training block. Up until now, most of my rides have been loops I already know. But this week, I wanted to go somewhere new.

Richmond isn’t far, not really. But as someone from Vancouver, crossing a bridge always feels like more of a commitment than it should.

It’s not just the distance. It’s figuring out the route, dealing with bike paths that don’t always connect cleanly, the chance of detours or having to double back—and when something doesn’t go right, it costs you time and energy.

It’s funny because a lot of the time, getting around the city on a bike actually feels easier than driving. But as soon as a bridge is involved, that changes. It’s never as simple as just going straight there. So even though it’s close, once I cross, it feels like I’ve unlocked the next level and suddenly there’s more to explore.

There are still detours, missed turns, moments where I have to slow down and figure things out. But over time, they just become part of riding a new route.

And I start to notice that same pattern in other parts of the training too.

Indoor riding has been a big part of this block, and it’s a different kind of challenge. Forty-five minutes inside can feel longer than a much bigger ride outside, because there’s nowhere to go. No bridge to cross. No new routes to discover. I’ve been using MyWhoosh, and it’s good for what it is, I’ve ridden Belgium, Japan, and Arabia more times than I can count, but it’s not the same as being out there on the real roads.

Still, I’m doing a lot of it, about 3 to 4 indoor rides a week, and in a weird way it feels like its own version of leveling up. At the start of this training block, I’m at level 27. I’m interested in seeing where I end up when this is all over. 

Sometimes it’s about exploring—taking a new route, trying a different way home, or riding a loop in reverse. Other times it’s just about staying on the bike a bit longer, finishing the session, logging it, and moving on. And over time, it all adds up, slowly building into something bigger than where I started.

Week 5 — Time Flies

Week five kind of crept up on me. Just suddenly realizing it’s already been a month. This weekend really brought that home. I rode out to UBC with my buddy, Racman, which felt important because that’s where I’ll be racing the Vancouver T100. 

There’s that hill I’ll have to climb four times, so actually riding it now was good practice. And that’s what it’s all about. The more I do it, the more familiar I’ll be. So while exploration is important, I will soon need to prioritize riding my race routes. 

Riding’s become a big part of my weekends now.

It’s the thing I look forward to all week. It’s starting to feel like a routine. My version of church, or just time to reset. And we’ve been lucky with the weather too. Still a bit cold, but no rain, which honestly is a blessing. 

Part of me wishes every day of the week could feel like the weekend. Wouldn’t it be great if I didn’t have to work and I can just ride my bike for a few hours a day. The sun is starting to set later in the night now, so soon I can choose to ride after work, but I find it so exhausting just to get prepared to go for a bike ride sometimes. And when I go after work, it’s rush hour and it get so busy with commuters, pedestrian, cyclist, and cars. So, for now, putting the bulk of my rides on the weekend makes the most sense. 

The only thing is, I definitely feel it after. I come home pretty spent, and I know that’s only going to get more intense as the rides get longer. Right now, my longest is about two and a half hours. Eventually that’ll be closer to five.

I’m excited for that, but I also know my body. I’ve burned out before, so I’m trying to stay aware of that. Figure out how to push without overdoing it.

And through all of it, I’m still tracking everything. Not because it’s new—I’ve always done that—but now it feels more like I’m trying to hold onto the time a bit. Because it moves fast. One week turns into five before you really notice.

Then on Sunday, I went out to Strathcona and up to Hillcrest. Different route, same idea. Just getting out there, adding another hour of practice, seeing something familiar but on a different day.

I won’t remember every indoor ride or every session, but I think I’ll remember the feeling of it building. The short rides getting longer. The number of activities on my Strava adding up. And now I’m heading into the next part.

Another FTP test. Another check-in.

Let’s see where I’m at. How will I do? Have I improved? Can I beat 182w? 

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Cypress Challenge 2025 – Can I Finish This 12km Climb in Under 1 Hour?

/ Elliot Chan / Leave a comment

Today was the day. The Cypress Challenge.

A 12-kilometer ride, 700 meters of climbing, and a race I wasn’t totally sure I was ready for.

I parked, got my gear sorted, tried to settle my nerves. I’ve been training, sure—but that question kept echoing: Did I do enough? You never really know until you’re out there.

Before the climb even started, I had to descend. And honestly? That part freaked me out.

I hadn’t practiced much. Thirty minutes of descending wasn’t something I’d ever done, and I really felt it in my hands—worried that I’d pull the brakes too hard and go over the handlebars, or just lose control and go careening off the road.

I kept coming back to this piece of advice I heard once—that descending is all mental. And if you want to enjoy it, just say it out loud: I love descending!

So I did. Over and over, like a mantra.

Then a deer crossed the road in front of me. And you know, from that point on, I did love descending.

The start line park was beautiful that morning—clear views of the water and UBC. Hard to believe I’d been riding over there just a week ago.

Around me, riders were quietly doing their own prep. I had some cramping from the descent, so I used the time to walk it off and stretch.

Now, all that was left was to wait for the race to begin.

I lined up at the back of the under-one-hour group.

It felt ambitious.

I’ve never done a timed hill climb like this before, but something in me wanted to see what was possible. Worst case, I’d blow up. Best case? I’d surprise myself.

When the race started, I settled into a pace that felt manageable.

Not easy, not hard—just steady.

I reminded myself: it’s a long climb. No need to burn out early.

The first half went by smoother than I expected.

But after that midpoint sign? Everything changed.

My legs started screaming. The road felt longer. The crowd thinned out.

I just kept chipping away. This was the part I wasn’t sure if I was prepared for.

So I stopped thinking about the finish.

I picked a rider ahead of me and just… followed.

Not racing them—just borrowing their rhythm.

It gave my mind something to hold onto while my body kept grinding.

I kept glancing down at my new bike computer.

I’ve got my watch, but this was different.

Just like those Form swim goggles I used in my last swim race—something about seeing numbers helps me get through the pain.

Weirdly, watching the distance barely tick forward made it easier.

I wasn’t moving fast. But I was moving.

And somehow, I made it!

Gun time: 59:59.

I laughed when I saw it. One second to spare.

I have a knack for coming really close to the wire with my finishes—having completed a few run races with just a second over the minute. I don’t really know what this says about me. But I don’t mind it.

Getting to the top felt incredible.

Not just because it was hard. Not just because I hit the time.

But because it reminded me: this is only the beginning.

There’s a whole world of rides, challenges, and climbs ahead.

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Preparing to Climb Mt. Cypress, West Vancouver | Cypress Challenge 2025 Journey

/ Elliot Chan / Leave a comment

2 Weeks from Cypress Challenge

This summer is flying by. Honestly, this whole year is. Sometimes it feels like my life is flashing before my eyes. Most days are just the same routine: wake up, work, sit at a computer, eat, sleep. The days tick by, and it’s kind of terrifying.

There’s not much we can do to stop time. We’re all getting older—it’s just something we have to accept. But while that’s inevitable, there is a way to make life feel more alive: do something new. So today, I’m doing exactly that. I’m cycling up Burnaby Mountain to SFU.

SFU’s one of my favorite spots in the Lower Mainland. I’ve always had good memories here. I was never a student, but back in the day, I’d come up just to take advantage of the student bar discounts. Like I said—good memories. And today feels like a mix of nostalgia and preparation for something ahead.

This ride is part of my training for a challenge I’ve set for myself in two weeks: the Cypress Challenge. SFU sits at the top of a mountain, but compared to Cypress, it’s only a quarter of the climb. So while today’s ride is a decent workout, it’s just a warm-up for what’s coming.

Time’s moving fast, and I never seem to have enough of it. Cycling, as a hobby, takes a lot of time—and long four-hour rides have been hard to squeeze in lately. My training’s been compact, and today’s ride is no exception. Still, I wanted to get at least a few climbs in before the big day. And this one counts.

I’m a small guy, which helps on climbs, but that doesn’t make them easy. Still, I love the challenge. I like the suffering. I like how it becomes a mental game. Being on a bike, knowing that if you stop, you lose momentum—it creates this pressure that somehow invigorates me. Climbing a mountain on a bike reminds me that I’m alive.

Time’s rushing past. Relatives are dying. Friends are having babies. Everyone seems too busy to do anything anymore. So the fact that I made it out here today, that I’m climbing this mountain—it feels like a small metaphor for surviving in the modern world. You work, you sweat, you push yourself to reach the top… only to come back down.

That’s endurance sports. That’s creative work. That’s life.

I’m cycling the Cypress Challenge to raise funds for pancreatic cancer research. Thanks to everyone who donated—I really appreciate it. Together, we’ve raised over $1,000. Thank you so much.

Now… let’s ride up SFU and look ahead to Cypress. I’m still here. I’m not on my deathbed yet. How do I know? Because there are still memories left to make. Life hasn’t fully flashed before my eyes—not yet.

Today is one week before the Cypress Challenge—a 700-meter climb up one of Vancouver’s North Shore mountains. It’s a charity ride for pancreatic cancer, and when I signed up, I knew I’d have to start finding some hills to train on.

Last week, I climbed SFU. This week, I went to another university I’m not enrolled in—UBC.

UBC is a bit of a labyrinth. Every time I ride here, I get a little lost. But that’s part of the fun. I’ve found a couple of climbs I really enjoy around this area, and those are what I tackled today.

Honestly, training for this ride has become more than just preparation—it’s been an excuse to get out the door. An invitation to explore places I wouldn’t normally go. I’ve ridden to beaches I would visit otherwise, through neighborhoods I’ve never passed, down roads I didn’t know connected.

Lately, travel’s felt far away—too expensive, too time-consuming, too complicated. But every time I throw a leg over my bike, it feels like a little trip. A brief escape from whatever’s waiting on my laptop or buzzing on my phone. 

Training gives my days structure. A shape. And even when I’m tired, even when the hill ahead looks brutal, I’m glad for it—because it means I get to go somewhere.

It’s not just about the Cypress climb next week. It’s about all the quiet victories along the way—the early mornings, the sore legs, the new routes, the accidental detours.

And maybe most of all, it’s about showing up. For myself. For this cause. For the people who are climbing much harder mountains than I ever will on a bike.

So yeah—today was another ride, another climb. But it also felt like a reminder: I’m lucky I get to do this. I’m lucky training pushes me to try, to move, to explore.

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