cycling

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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How I’m Preparing for Triathlon Training

/ Elliot Chan / Leave a comment

Today, I’m off to get inspired! The T100 Vancouver race is happening at the Spanish Banks-Locarno Beach area, so I’m riding over this morning to check it out and hopefully catch some of the pros at the start.

I’ve been toying with the idea of doing a longer triathlon distance, and the T100 feels like a solid goal for a year or two from now. Honestly, if I had the time to train properly, I could probably attempt it this year—but the bike and run would be brutal.

Still, it’s good to have goals. Good to have something that fuels you. Seeing this event come to Vancouver gives me a jolt of energy—and hey, this city is awesome, so why not soak it in?

So, I decided to go watch and kick off my next training block with some inspiration.

After finishing my first triathlon of the season—a sprint race in the rain—I had a five-week gap before my 12-week Olympic triathlon plan begins. The big question was: what do I do with those five weeks?

The first week was for rest, obviously. But after that, I realized there wouldn’t be much room in my training plan to build run speed. I want to be faster on the run this time around, so I put together a four-week run-focused block to raise my pace. The idea was to build speed now, so when I start triathlon training, I already have a strong run base to work from.

I committed to it—two high-intensity sessions each week, plus a few easy runs. Week one: 22.46 km. Week two: 19.72 km. Week three: 18.49 km. Week four: I backed off for recovery. Those numbers might not seem huge, but it was nearly triple what I ran during my sprint tri prep.

The goal was simple: get my legs run-fit and raise my base fitness. And according to my watch, I went from 49 to 63 points. Solid progress.

I know I’ve got plenty of running ahead, but it feels like I’ve already chipped away at some of the hardest work. Now, when my 12-week triathlon plan kicks off, I can shift focus to the swim and bike—without stressing as much about run training.

Because let’s be honest: running is awful.

Last year, I struggled to find the freshness to push for speed. This year, I want to run longer and harder on tired legs. That means more brick workouts off the bike. I’m also planning to ride longer and harder—to really get the endurance in my legs so I can finish strong on the run.

I still remember how painful the run was during last year’s Olympic tri. I don’t want a repeat of that. That’s the goal this time: finish strong. So here I am—three solid weeks of hard running behind me, and a good foundation to build on.

Next up: a 1000m lake swim on Canada Day. I haven’t done much to build swim fitness yet, and I was nervous, but after a test swim, I clocked 24:21 for 1000m. Not fast, but it gave me confidence.

My goal is simple: finish, stay calm, and hold pace. Last time I raced a swim, I veered off course and swam 200m more than I needed to. This time, I just want to stay on track and finish around the 24-minute mark. But really—just finishing will feel like a win.

There’s a lot to look forward to, especially today: T100 day. Enjoy the ride from Science World down the seawall, and stick around ‘til the end to check out the sights and sounds of the race.

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Training for a Triathlon: Resetting My FTP with a MyWhoosh Ramp Test

/ Elliot Chan / Leave a comment

I’ve learned a lot about cycling over the past three years. One big takeaway? It’s not something I’m naturally good at. Part of that is probably because I’m in my mid-thirties, and before getting into triathlon, I didn’t even own a bike. When I think back to my childhood, I can’t really remember how I learned to ride. My parents never taught me — honestly, I’m not even sure they know how to ride themselves. I think I figured it out staying over at a friend’s place in fifth grade. I remember leaning against a wall, just teaching myself how to balance.

Teaching myself has been my go-to approach with most hobbies. It just made sense — why pay for cycling lessons? That felt frivolous, like taking art class or something. Maybe someday I’ll get a coach and try to really improve, but for now, cycling and sports are about getting in shape, relieving stress, having an event to look forward to, and challenging myself little by little.

One big challenge coming up is climbing Cypress Mountain in Vancouver. I live near plenty of hills, so I’m familiar with climbs, but a 12km climb straight up? That’s new, and honestly, it’s a bit intimidating.

Sure, there’s probably a “right” way to train for something like this. But I’ve got to fit in running and swimming too — I still have two swim races, a triathlon, and a 10K PR attempt this year. If I had a coach, they’d probably guide me, but for now, I’m figuring it out on my own. And honestly? That’s kind of peaceful.

To get started, I decided to do an FTP test. I began using MyWhoosh a couple months ago, and it’s been a lifesaver. Before that, I tried Zwift and Rouvy, but for various reasons, I stopped using them. I’ve done FTP tests with different apps before:

That was the last test I did, and since then, a lot has changed. My bike fitness has definitely dropped — I didn’t do many workouts over winter after unsubscribing from Rouvy. I’ve been cycling regularly but mostly just commuting and casual late-night zone 2 rides.

This third year of triathlon has taught me I don’t have a huge appetite to ride outside unless I really have to. There are just too many hazards out there, and self-preservation feels more important this year.

That’s why I got MyWhoosh and went back to indoor riding for this training block. But to get a true baseline, I needed to start fresh with a new FTP test — and that’s what I did today, with a Ramp Test on MyWhoosh.

Having done a few ramp tests before, they always feel deceptive. The start is easy, then suddenly it ramps up and crushes your legs. Right now, I think my peak wattage for about a minute is around 260. Anything more, and I fall apart — at least on a ramp test, where you’re already exhausted by the time you hit the top.

I didn’t feel great during this test. I’m not proud of my performance, but I gave it everything I had. One annoying thing compared to Rouvy was the mercy feature: when you can’t keep up, the test ends. MyWhoosh doesn’t seem to have that — or at least I didn’t find it. So I had to keep going, watching those red numbers and feeling bad for not hitting 300 watts.

In the end, I got a shock — my FTP dropped to 192 watts. That’s 38 watts lower than before, which feels like a lot. But it doesn’t seem unrealistic. FTP tests aren’t perfect, and honestly, this feels closer to what I could hold for an hour right now.

So here we are, at the start of a new chapter. There’s a lot to improve in my cycling — I want to climb that mountain feeling strong, not struggling. I’m not aiming to win, but I want to feel good, to know I can push myself further.

Training starts now. I’ve got a few areas to work on, and not much time, so being realistic matters. Reminding myself this is all new helps. Reminding myself it’s a journey of self-discovery helps too. And that I don’t have anything crazy to prove.

Cycling is just another story I’m telling myself — a story I’m still writing. And this is the beginning.

If you want to support pancreatic cancer care and research, please consider donating to my ride — I’d really appreciate it.

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Riding Up Cypress Mountain for a Challenge and Charity

/ Elliot Chan / Leave a comment

Please support my fundraiser!

Triathlon, for me, often feels like a selfish act. I train to get faster. I work out for my mental health. For my physical health. Because it’s my hobby—my escape. I race to beat my last time, to check a box, to prove something to myself. Most of what I do, I do for me. And I don’t think there’s anything wrong with that.

We’re often told that everything we do should serve a greater good—that if something doesn’t benefit others, it’s not worth doing. But there’s value in doing something simply because it lights you up. Motivation matters. Not everything needs to be for something.

That said, sometimes tying your effort to something larger than yourself is exactly what keeps you going. When you’re exhausted, or stuck, or unmotivated, a deeper purpose can pull you through.

Pain can drive you, too.

A month after my dog Michael passed away, I ran my first half marathon. I was overwhelmed with emotion at the finish. It hurt to keep going—but I kept going, and it meant something.

Michael’s death was sudden. 

I’d gone out for a swim that rainy evening, and by the time I got changed and rushed home, he was already gone. We learned he had an undetected tumor near his heart. It burst, and within hours, he was gone. There was nothing we could have done.

I still think about how I was off training—doing something for myself—when he left.

We only have so much time to do the things we want to do. Life is fragile—and it’s not just death that can take things from us. Injury, burnout, financial hardship, obligations—they can all pull us away from the life we imagined.

In stoicism, there’s a phrase for this: memento mori. Remember, you must die. When you carry that awareness with you, it creates urgency. You want to make the most of each day.

This summer, I signed up for a few races leading up to my second Olympic-distance triathlon. I’ve got two open water swims and my first-ever bike race: the Cypress Challenge, a climb up Cypress Mountain. It’s not just any ride—it’s an event that raises money for BC Cancer and brings attention to pancreatic cancer.

Any contribution is deeply appreciated. Donate here!

Now, please enjoy a couple of hill repeats with me up Queen Elizabeth Park, on this beautiful cherry blossom day.

Enjoy the ride.

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Good Endurance vs. Bad Endurance, What to Push Through In Triathlon Training and Life

/ Elliot Chan / Leave a comment

When we talk about endurance sports, we often hear about battling through pain. So much of the sport is about pushing our limits, and it’s in that process where we truly improve. When it gets hard, that’s when we’re challenged. That’s when we discover who we are. That’s when we endure.

That’s when we prove to ourselves: we are not quitters.

Don’t be a quitter.

Of course, this mindset isn’t just for sport. We can bring that kind of endurance to every part of life. Don’t give up on what you started. Follow through on what you said you’d do. As a creative, I know that struggle well. How many projects have I started only to abandon them halfway through?

In life and in triathlon, endurance is everything. When things get hard, scary, or painful, we have to push through. We have to keep going.

During this training block, I faced plenty of challenges—not just tough workouts, but all the resistance that comes with the sport. There are always reasons to stop.

Lately, I’ve been finding it hard to get on the bike for long rides. Not just because of the weather, but because of my schedule. This season doesn’t really allow me to be away for hours. And sure, I don’t need that long of a session for a sprint triathlon, but I still feel like I should be putting in the time. My new dog, my new job—life has been full, and it’s been keeping me off the bike.

But I’m still enduring. And enduring sometimes means problem-solving. Last year, I relied on Zwift for convenient indoor training. When it stopped connecting to my bike, I tried Rouvy. But I wasn’t riding enough to justify the cost, so I cancelled.  I thought I just had to tough it out with nothing but numbers on my watch, but that’s unnecessary suffering. I signed up for MyWhoosh last week, and suddenly, my excitement for biking returned.

Things go wrong. Equipment breaks. Problems arise. We have to endure that, too. This is the good kind of endurance—the kind that builds patience, confidence, resilience. Not just physical strength, but mental strength too.

Recently, my GPS watch started glitching. After just a year, the battery drains quickly, and the elevation tracking stopped working. I’m working with support to fix it, but it’s frustrating. When my gear isn’t working, my motivation drops. I love collecting data—tracking workouts, measuring progress. When the metrics are off, everything feels off. It’s like playing hockey with dull skates. But I kept going anyway. And good news: I discovered Strava has a “Correct Elevation” feature, so even if my watch is wrong, I can fix it.

This is what endurance really looks like—dealing with the little things. Because when you don’t deal with them, they pile up. It’s like cleaning your house—if you clean as you go, it’s easy. If you don’t, it becomes a mess. Maybe even a hoarder-level mess.

Good endurance is good habit. It’s confidence. It’s delayed gratification.

But not all endurance is good.

Bad endurance is ego. It’s pushing through when you shouldn’t. It’s training through injury. It’s ignoring your mind and body. It’s refusing to fuel or rest properly. It’s bottling up your feelings. It’s not asking for help when you need it.

Bad endurance is thinking you’re strong for holding your hand to the flame. Sure, it might impress someone in the short term—but long term, it only burns you. Physically, mentally.

Bad endurance is staying in toxic relationships or jobs. It’s putting up with bullying and gaslighting. That kind of endurance doesn’t make you stronger—it chips away at you. It erodes your confidence. It delays your healing.

After everything I’ve been through these last few years, I’m learning what’s worth enduring and what isn’t. What makes me stronger, and what just does damage. What’s worth waiting for, and what isn’t.

Triathlon is an endurance sport—but that doesn’t mean you should endure everything. There’s good endurance, and there’s bad endurance.

I remind myself of this whenever I feel like quitting. I take a moment to reflect on what’s really stopping me. Am I avoiding a problem I could solve? Am I just making an excuse? Or am I actually being fair and reasonable with myself?

That said, training is going well. After a few speed bumps with my health, I’m feeling good. So I’m trying something new: riding across the Lion’s Gate Bridge into West Van, down to Ambleside Beach. It was my first time doing that route, and let me tell you—the descent off the bridge is way steeper than I expected. But I stayed calm. I didn’t stop. I managed the panic.

And that, to me, is good endurance.

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Old Challenges and New Challenges of Triathlon Training

/ Elliot Chan / Leave a comment

This is my third year training for triathlon. So many things that once felt new now feel like routine—but that doesn’t mean they feel old. A training plan stretches across months, and because life keeps moving—your schedule shifts, your body changes, the world changes around you—none of it ever stays the same. It’s like that saying: you never step into the same river twice. Even if the actions—swimming, cycling, running—are familiar, the route, the time of day, the body you’re moving in… none of it is exactly as it was before.

My body is in constant flux. Some days it’s tired, others it’s fresh. Sometimes I ache. Sometimes I feel strong.

Life throws a mix of old and new challenges. Things I’ve done before and continue to refine, and things I’m encountering for the first time. This season, like clockwork, allergies hit me hard. Hay fever, maybe a cold too—right during the week I had off before starting a new job. Not ideal timing.

The new job has been exciting—a fresh challenge, new systems to learn, new people to meet. It’s energized me, but it’s also demanded my focus, and that’s meant training has taken a back seat some days.

And then there’s Petey, our new rescue dog. It’s been three months now, and while he’s adjusting well, he doesn’t exactly make triathlon training easier. Every day is a puzzle of syncing his needs with mine and my wife’s schedules. On top of that, we’re trying to figure out what to do with him on race day—we don’t think we can leave him alone for that long. Ideally, we’d bring him with us.

That means, in a way, he’s training too. We’re slowly getting him used to more stimulating environments—other people, other dogs—but more importantly, we’re helping him get used to me leaving him. That’s been the hardest part. On walks, if I duck into a store or step away, he panics. So we’re working on that—teaching him to stay calm when I leave, helping him understand that I always come back. Patience, consistency, and making those moments feel safe are key.

There’s a lot going on. At times, more than I feel I can juggle. Priorities shift day to day. But strangely, all of this has helped me stay present. When I do get to train, it feels even more meaningful. Something I look forward to. Something that feels like mine.

I’ve done triathlon before. I’ve even raced this upcoming course before. But nothing about this season feels the same—and that’s what makes it thrilling.

Like today. I’m riding out to Burnaby to do what I call the Brentwood loop. I grew up in Burnaby North—a suburb just outside Vancouver—and this area is so familiar to me. But every time I return, something’s different. New buildings, new shops, new roads—but also, pieces of it stay the same.

Things shift—over years, over days, even from one moment to the next. One second it’s sunny, the next it’s raining. That’s just how it goes.

So: enjoy the ride.

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Balancing Work, Weather & Workouts | Bike Ride From Mount Pleasant to Lumberman’s Arch, Vancouver

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Fitting in my training these past few weeks has been a challenge. I’m transitioning jobs, which means juggling handovers and prepping for the new role. A part of my responsibility for the role I’m exiting is coordinating a video project, which means spending a couple of days on set. Add in waiting around for new gear deliveries, and my schedule has felt pretty out of my control.

And if that wasn’t enough—cue the bad weather. An atmospheric river is rolling through, so outdoor training? Not ideal. Plus, a few of my usual pools are closed for annual maintenance, making swim sessions even trickier to fit in.

With all this chaos, my training has definitely taken a backseat. But I’m still managing two workouts per discipline each week, thanks to a whole lot of flexibility—constantly shifting my schedule based on time, energy, and what’s actually available. Sometimes, that means doubling up on workouts.

Over the past couple of weeks, my biggest workouts have been a 30-minute run test and an 800-meter swim test. I covered 5.65 km in 30 minutes, averaging a 5:19 pace on the run. For the swim, I finished 800m in 17:47, which breaks down to 2:13 per 100m.

As for the bike… I should probably do a new FTP test. My Coros watch says 204 watts, and that seems about right—but it wouldn’t hurt to check.

Right now, swimming is easily my favorite—it feels like a little escape. Since it takes some effort just to get to the pool, by the time I finally dive in, everything else just fades away.

Running, on the other hand, is the sport I’m squeezing in wherever I can. It’s the easiest to be flexible with, so I just fit it in when and where it works.

And cycling? Honestly, I’m not loving it lately. Between the weather and fatigue, I’ve been stuck riding indoors at night while my dog sleeps, and it’s just… boring. Not being able to ride outside hasn’t helped either. Hopefully, that changes once things settle down.

But if there’s one thing I’ve learned, it’s that flexibility is key. Not just for training, but for keeping triathlon sustainable with real life. Sometimes, that means doubling up—on workouts and daily tasks. If I’m driving to swim, I’ll grab groceries on the way back. I’m running or biking, I’ll plan a route that lets me run an errand.Training isn’t just about squeezing things in—it’s about making my life flow.

And flexibility isn’t just about right now—it’s about the whole year. It’s easy to stress about hitting every workout when it’s scheduled, but going too hard too soon leads to burnout. Right now, I’m just getting used to this new training load, setting a new baseline, and making sure that I can sustain this pace for the rest of the year.

This ride is a good example of all that. I biked from Mount Pleasant to Lumberman’s Arch in Stanley Park to help my wife return a race tag for a half marathon. It was a fun ride… until I had to weave through the seawall mid-race. But hey, that’s all part of being flexible.

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Finding Control in the Chaos, Week 1 of Triathlon Training

/ Elliot Chan / Leave a comment

Finally back on the bike, and it feels so good. Starting a new training block, having a race to aim for—everything feels right. Even when the world seems like it’s spinning out of control, it’s such a relief to focus on my training. For a brief moment in this crazy life, I feel like I can take control back.

I remember why I started triathlon. Two years ago, during one of the darkest times in my life, I made the decision. It was the beginning of 2023, as we were finally coming out of the shadows of Covid and the world began to reopen. I had been locked up, living in a five-block radius, working in a windowless room. I was focusing all my energy on my creative projects and work, but it felt like the hours spent in front of a computer screen were slowly suffocating me.

I literally noticed that I was holding my breath for long periods while writing a stressful email or attending a Zoom call. 

I lost 20 pounds. Looking back at pictures from that time, I was so thin and sickly that there’s no other way to describe it but to say I felt bad—physically and mentally bad.

Change is nothing new to me. I’ve gone through phases in my life. If you had asked me in 2019 if I’d ever do any of the three sports in a triathlon, I would’ve laughed it off, made a joke, and everyone would’ve been laughing along. But no, triathlon wasn’t even on my radar.

So how did it come to this? Before Covid, travel was my source of excitement. It was a huge part of who I was. I took two or three trips a year—flying on planes, exploring new places, tasting different foods, paying in different currencies. That was my thing.

When Covid hit, that travel bug was crushed. And unlike the cockroaches that can survive an apocalypse, the travel bug didn’t really come back. Sure, it would be fun to travel again, but I no longer had that intense desire. But I still needed something to look forward to, something I could work toward. I needed an activity that would regularly take me outside the house.

My wife became a big source of inspiration. She’s been a marathon runner for years, and she’d always tell me about the places she ran to. It blew my mind that, as a hobby, she could end up in totally different parts of the city. I wanted that for myself.

Triathlon turned out to be the perfect sport for me because it’s three sports in one. Training for a marathon means repeating the same activity every day, but triathlon is varied. Every day is different, and I love that.

Little by little, I started learning the three sports, having never done any of them before. The progress is steady, but it’s happening. What I love about riding, running, or swimming is that at the end of each session, I return home. Work, whether creative or professional, often feels like an endless grind. But sports have a sense of closure—a run, a ride, a swim, and then it’s done. And I feel good.

That good feeling has been a lifesaver these past couple of years. Life isn’t always easy, of course. But on a sunny day, when I’m out on a ride like this one, preparing for something ahead, it gives me a sense of hope. It’s a personal journey, but it fills me with a simple desire to keep living.

The world can be a scary place. There are people out there who aren’t kind. And when you’re on a bike, you sometimes feel that—like you don’t belong, or you’re in someone’s way, or even that you’re breaking the rules — when you’re not! But that’s just life. Even when the world wants me to feel bad, I don’t. I feel good.

Today’s a good day. This week’s a good week. And it’s the start of something great. We’ll get there. For now, I’m riding Ontario Street in Vancouver, one of the main north-south corridors that takes you from the seawall downtown to the Fraser River on Marine Drive. From there, you’re just a stone’s throw from the airport. This is my first time riding all the way south—a 65-block journey. Enjoy!

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How I’m Maintaining Fitness, Triathlon Training

/ Elliot Chan / Leave a comment

Another beautiful day in Vancouver—cold, though. It’s just barely above freezing today. Still, any day in January without rain or snow? I’ll take it.

This week, I finally got around to tallying up all my metrics from 2024. Tracking data is something I genuinely enjoy, which is one reason I love triathlon so much—it’s basically an excuse to collect data. If I can quantify what I’m doing, it makes consistency feel so much easier. I bring that same philosophy to my creative work. Every day — or nearly every day — I track my creative writing and video creation the same way I track my workouts. I’m obsessed with my spreadsheets. 

Here’s how 2024 shaped up:

  • I swam 90,325 meters in 44 hours, 20 minutes, and 26 seconds (5% less than 2023).
  • I cycled 3,901.07 kilometers in 175 hours, 21 minutes, and 32 seconds (22% more than 2023).
  • I ran: 621.44 kilometers in 67 hours, 11 minutes, and 29 seconds (23% less than 2023).

The big jump in cycling is thanks to our new indoor bike, which I added to my routine last year—it made all the difference. As for swimming, I swam less because I spent extra hours in 2023 learning how to swim, so naturally, I didn’t log as much distance in 2024 because I didn’t have that huge learning curve. For running, I held back intentionally to avoid overdoing it and risking more injuries.

2024 was my sophomore year in triathlon. While I packed the calendar with races, I’d call it more of a “slump year” training-wise. But seeing the data laid out, I know I’ve built a solid foundation. This year, I want to build on that thoughtfully—not just by chasing bigger numbers. These annual stats are a nice way to reflect on the work I’ve put in, but they don’t tell the full story. What matters to me this year is how well I’m performing in training and races.

Take swimming, for example. For my birthday, my amazing wife got me a game-changing gift: FORM goggles. If you haven’t heard of them, they’re like a smartwatch built into your goggles. They show data like pace and stroke rate while you swim. Even cooler, they give feedback on things like head position while breathing and overall swim efficiency.

After my first swim with them, I got a score of 40 out of 100. Plenty of room for improvement, but I’m excited to see how much I can progress.

With that said, I’m heading into year three of this triathlon journey. While improvement is always a focus, the real priority is maintaining the habit. I don’t even think of triathlon as a hobby anymore—it’s just what I do.

Before my training plan officially kicks off in a few months, I’m taking this time to maintain my routine and base fitness. There is no point in tiring myself out. This is my no-pressure, fun part of the year, and I want to enjoy it. And I definitely want to do a weekend ride. So I’ve decided to explore some parts of the city that aren’t great for structured training but are worth a visit.

Today, I’m riding to the West End of Vancouver to check out some of the greenways, including the Comox-Helmcken Greenway. Thanks to this project, there’s been a 49% boost in cycling trips and a 35% decrease in car trips in the neighborhood. While the greenway was originally planned to stretch across the entire city, only the Comox phase has been completed so far. 

And since no ride into Downtown Vancouver is complete without detours, I got sidetracked by the demolition of the 115-year-old Dunsmuir building. It’s been a hotel, military barracks, and a shelter over the years, and now it’s making way for something new. From there, I’ll take a trip down the world-famous Granville Street.

Enjoy the ride.

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