On pancakes and the start of The Tour

Sunday is my first intermediate distance triathlon, which for simplicity's sake basically doubles the distance of the sprint triathlons I've done.

I'm "racing" to train. The idea is to get my body used to longer distances as I prepare for my goal race -- Muskoka 70.3, a half Ironman.

Since this is not an "A" race, or a priority race, this past week has been a normal base-building week. I am not driving to Evangola on complete fresh legs tomorrow, but that's part of the plan. Today, however, is officially a rest day from training. In fact, my only real triathlon assignment is to practice my race week nutrition, which today means to eat a big breakfast.

Yep, my "workout" today is to have pancakes. Of course then I taper my food intake the rest of the day. But anything that requires me to eat pancakes is a fine plan in my book.

There's a line from the movie "Empire Records" that I often like to twist and make my own.

Today's adaptation: "We can't be sad. Not today. The Tour de France starts today!"

Yes, we cyclists love the month of July filled with hours of the colorful peleton dashing around the French countryside and the sidelines of drama including personality conflicts, power plays within teams and of course, the drama and controversy that doping scandals (or mere accusations) bring.

This year marks the return of Lance Armstrong, seeking his eight title in one of the most grueling sporting events in the world. And while he adds drama and American interest, he's not even the team leader for Astana at today's start -- Alberto Contador is. Contador, a young Spanish rider, won the Tour in 2007. He didn't compete last year as his team, Astana, was banned for doping violations (none of which, by the way, had to do with Contador).

For those still new to the sport of cycling, the Tour de France is very much a team sport. Riders on each team have assigned roles and only one can be the "leader" the one the team is helping to win the race.

Right now, Astana says it's Contador not Armstrong, but that can change.

And that's part of the drama that will make this month interesting to watch.

If you're in need of a bit of a primer on this year's Tour de France, check out the work of New York Times reporter Juliet Macure (who also has a Twitter page).

She gives a breakdown of the top riders.

Here is an explanation of the different jerseys riders can win.

And, she offers, just in case, a story that serves as a doping primer.

My personal pick for the tour win is Contador though I am intensely curious as to how Armstrong will perform.