May 2010 | Leif Baradoy

Race Report: 2010 Subaru Shawnigan Lake International Triathlon

31-05-2010

Coming out of the water wearing Sable Water Optics 101 MTR. Awesome! I raced in the sprint distance at the 2010 Shawnigan Lake Triathlon this weekend. I enjoyed attending this local race because there were so many familiar faces. It seems like the a good chunk of Victoria’s triathlon community was out at this race. This was my first time competing on this course, so I wasn’t sure what to expect. The race location was gorgeous though!

Tyler picked me up at 5:20am the morning of the race, while Laura silently cursed being woken up at such an ungodly hour (this latter information may or may not be true). While I loaded tri stuff into his car, my dog spied a deer, escaped out the open door, and disappeared, which can be somewhat frustrating whether you are due on an excursion to the local poker club, or you’re avidly waiting to ascend the stairs to bed at night. Thankfully, I was awake enough to deal with the wayward creature.. I managed to lure the rambunctious canine back a few minutes later using the left-overs of my (likely too large) breakfast and Tyler and I headed out on time.

I felt calm before the race. It was a chilly, overcast day on the island, spitting rain. I came prepared with many layers (and coffee) and managed to stay fairly warm until race start. The water was frigid so my extremities quickly went numb on the warm-up swim. When the race started, I went out fairly strong in an attempt to draft off of some of the faster swimmers. I felt that my sighting was fairly good (improved from a few weeks back), so I didn’t lose anyone’s feet or get off course and swim extra distance. The fast swimmers in my group (many from the NTC Development Squad) confirmed that I need to put some more work into my swim technique. I was eleventh out of the water.

Transitions were a challenge for me. I struggled to pull off my likely-too small wetsuit, despite applying vast amounts of water-proof lubricant to my legs and arms before the race. The cold hands didn’t help, of course, but that’s something each racer dealt with. I had no trouble with my helmet this time, so I count that improvement.

The bike course was fairly busy since the half iron and Olympic racers were already on the course. I made sure to give people a wide berth as I passed them, as this was a non-draft legal race. Moreover, the road wasn’t closed to traffic and there were a couple of impatient (dangerous) drivers who were making risky decisions. Thankfully, no accidents occurred. I took in a gel and some fluid on the bike, but mostly focused on riding. The roads were wet and bumpy in spots, so mindfulness was critical. I worked fairly hard on the bike while still trying to save a bit of energy for the run. I passed a few of the people who came out of the water before me, but my 4th fastest bike split wasn’t epic. One lesson I take away from this race is to push far harder throughout each leg of sprint races. I am disappointed to say that I felt like I had energy to spare when I finished this race.

My second transition was horrid. I had a couple people pass me in transition. Cold hands from the bike combined with some poorly placed body glide (on the tongue of my shoe) made it very difficult for me to get my shoes on. I certainly should have thought through the bodyglide, especially since I broke the cardinal rule of not trying ANYTHING new on race day. I paid for that mistake. I saw other racers, including some former NTC athletes, using gloves and arm warmers for the bike. I think that, given the temperature, that was a really wise move, even though it added some seconds to their T1.

I started the run feeling like someone had swapped the insoles of my shoes around. I couldn’t feel my feet and felt really weird running. Perhaps I need to practice running with numb feet (dip them in the ocean for 10 min and then go for a run). I’m amazed how much my form relies on the physical feedback I get from the ground, rather than from my hips. Proper cadence helps me get into better form (thanks coach!), but I still found that my footstrike was off for most of this run. I had sore heels later in the day, which is a sign that I was not running properly.

The run went by really fast but I certainly didn’t go out at race pace. I sat back too much. I felt like I was racing on the swim and working on the bike, but on the run I was flat and went at a pace far below what I’m capable of. I think this was all mental. I’ve put the training in and I’m capable of more. While I wasn’t worked up about this race, it was nevertheless a race and I should have treated it as such.

I’m happy to report that many of my teammates who raced at Shawnigan earned times and results that they are proud of. In particular, Adam O’Meara earned third place overall in the half iron distance and set down a course record on the 21km run. Well done.

Anyway, I have lots of room to improve and some clear take-aways from this event. Of course, I really enjoyed being out competing this weekend. I look forward to doing this race next year. Up next: Wasa Lake.

Full results for the Sprint distance race at 2010 Subaru Shawnigan Lake International Triathlon can be found here.

2010 Ixtapa Race Report

22-05-2010

(I’ve writen this on my phone pretty much immediately after the race, so I don’t know any times yet.)

The waves were even bigger today than earlier this week. I woke up and I could hear that they were huge.

The race officials cancelled the swim and replaced it with a 3km run, so the race became a surprise duathlon!

A long way to come for a duathlon, but I felt ready to race this morning. Frankly, I was glad that we were not swimming in the ocean today. Even I can identify that the waves were dangerous, and I’m sometimes rather nonchalant about danger (according to Laura).

I had a leisurely morning, just following my pre-race plan. Up at 6:30, light run, eat!, prep for race, relax. By 9:00 I headed over to transition with the NTC guys. Setup transition, got marked. Everything was going smoothly and I was feeling relaxed. Spent some time with Jeff and A-Mac in a cool hotel lobby until minutes before the race. Triathlon Canada was very organized and had tonnes of iced towels and iced sponges for when we headed to the start line.

I am not sure of precise numbers, but there were about 60 elite men. When the horn sounded, we were off for a quick 3km, half uphill and half downhill. I was towards the back of the run pack, but given the distance there wasn’t too much of a gap between the front and pack. Tactically, I think I should have pushed a little harder on the run but I didn’t want to expend too much energy before the bike. I think this effort cost me getting out with the front pack.

I had a somewhat sloppy transition, struggling to get my helmet on, but I was soon off to the bike course. I missed the lead pack, which was quiet large—maybe 25 or 30 people.

I felt really strong on the bike but I allowed myself to find a few packs of people to draft with in an effort to conserve energy. I was taking in water and sports drink according to plan—just sipping on a regular basis. I was able to move ahead on the bike, bridging up from one chase group to another. I intended to really let loose on the downhill and anticiapted catching the lead pack early on the second lap. I felt good in the heat. More than anything, I felt in my element as I realized that I was able to run and bike with all these amazing athletes. I can race at this level. I am in the right place.

Then, about 13km in, it happened. I hit a bump and my seat position changed radically. I thought both my seat post and seat were somehow loose, even though I was very careful tightening the seat post (not too much, not too little). I hadn’t tightened my saddle since the plane ride, but I thought it should have been fine, since I hadn’t loosened it for the trip.

Thinking I had to tighten my seat post, I stopped at a tire exchange to see if they had an allen key. Later, I stopped to talk to a Triathlon Canada official to find out what my options were. I was determined to finish the race, despite losing time to find out if/how to fix my bike. I didn’t travel here to DNF.

As I rode longer the problem got worse. I could feel that my carbon seat post had actually snapped and was about to snap off completely. I stopped and assessed the damage and the seat came off completely. I felt crestfallen and frustrated. Immediatly I thought that I must have overtightened the post clamp and thereby caused the problem (minutes ago, I thought I undertightened it).

So, I was faced with the choice of DNFing or riding without a seat for a the entire second lap with an added obstacle of carbon splinters poking out from the broken post. I felt that riding without the post would be dangerous, so opted to DNF and my heart sank as I rode back to transition. I continue to question this decision.

I was prepared to suffer almost anything before DNFing. Bad swims, last place bike splits, +40min runs in the heat.

Anyway, I learned a great deal from this experience and I felt strong while racing. I feel that I was in place amoung athletes at this level, which is extremely encouraging. And, in spite of my bike breaking down, I was having a super strong ride on my 63cm, aluminium bike. Like other races, I found that fast bikes don’t necessarily mean that the rider is faster than me. It is all about training. That said, fast rider + fast bike = watch out!

So, lots happened at this race. I feel that I dealt with issues and changes as they came and kept a fairly cool head. I want to revisit my decision to DNF, but when I do I still think it was correct. Correct, but hard—especially for someone who can be a little stubborn (like me).

In a later post I’ll add some learning about this race and advice for people considering racing Ixtapa next year.

Thanks for listening.

Pre-race post

21-05-2010

I thought I’d give a small pre-race report from Ixtapa, Mexico.

I am feeling fairly calm for the race, ready to deal with whatever comes up when it comes up, but not worrying about imaginaries. I had a short swim this morning in the open ocean. The waves that break on shore are 6-10 feet high, so the swim exit and enterance could be challenging. There is a chance of getting knocked around against other swimmers or losing goggles (already happened to someone). Nevertheless, I am feeling fairly good in the water and therefore excited to swim.

After, I cycled some of the course solo around 11:30. I took it easy on the bike, not wanting to fatigue myself before the race. I wanted to open things up on the hills, but knew I’d regret it tomorrow. There is a time for everything, and the hills will be there again during the race.

My bike surivived the trip down here as well, in spite of my disassembly and reassembly. Thanks to Kamal Rae for lending me his bike box.

Importantly, I’m feeling good in the heat. Hopefully there is a little ocean breeze tomorrow.

The roads are a little rough but, in typical Mexican style, they are paving potholes as I write this. There are a number of last minute pavings and changes, so I am just letting things go, controlling what I can, and mentally preparing for changes (eg. start time, transition layout, etc.).

I finished things off with a quick run off the bike. Overall, I feel good and I’m looking forward to seeing what I can do in the heat tomorrow.

I had a solid lunch after (salad and steamed fish), shaved my legs (as if it really makes a difference), and then a short nap. I must say, I can eat and nap with the best of them.

To close, I am ready to race tomorrow. Feeling bike envy a little, but that isn’t anything to worry about. I have worked to be here and I believe that I will place respectably in the pack of over 50 elite men.

Many thanks to Laura for her support of my triathlon habit. She’s doing double dog-walking duty while I race.

No Socks in Triathlon

12-05-2010

Leif w/ Sable Water Optics 101 MTR With more and more people taking up triathlon, I’ve had a few friends and acquaintances ask me about nitty-gritty race details. In fact, in the past month I’ve had three different conversations with first-time triathletes about running without socks in sprint and Olympic distance races. So, this post is for you.

I’m of the opinion that first-time short course triathletes should race without socks. Here’s some reasons why:

If you practice training without socks then you will not need them race day. Plan to build up a few callouses gradually in the weeks prior to your race. Start small, do one run or bike without socks and then go back to socks for a few workouts. Over time, increase the amount of time sockless until you can do a long run and bike comfortably without socks.
If you’re at a race, then you’ve likely trained to be there. Putting socks on wet feet takes time and can be an added frustration in the madness of transition. Save yourself some time and a headache and leave the socks at home. Hop on your bike and enjoy the race!
The pros don’t wear socks. Sure, you might not shave your legs for a race or do a running jump onto your bike, but you’ll feel a little more elite running sans socks.
Baby powder in your shoes will keep your feet from rubbing. If you don’t like baby powder, there are lots of fancy, sports-specific lubricants that can be applied to run or bike shoes before the race.
Oh yeah, make sure you race in shoes that you’ve trained in. Buying new fancy race shoes and racing in them without breaking them in is a sure-fire way to get blisters.

To be clear, I’m no anti-sockite. I wear socks. Some of my best friends wear socks. Socks definitely have a special place in my heart . . . or at least my training.

When I do wear run or cycle with socks, I train in SOLE Lightweight Sports Performance socks. In fact, I’ve noticed these socks on a lot of the athletes I train with. I think that these socks are a particularly great product because they wick moisture and are really thin, which aids the transition into running without socks. Check ‘em out.

I hope this advice further aid those of you who I’ve spoken with and anyone else in internet land who finds his or her way to this post!

What’s New?

11-05-2010

An update is overdue, but I have a thesis proposal due this week, a French exam, and a my first ITU race on May 22. So, a bullet point update is all I got to give for now.

I’m to be a godfather. An italian suit is not included with the title but I still think this is pretty badass. I technically become the godfather at the christening, which isn’t for another month.
Training is going well. I’m holding faster pace times for longer and having bigger training weeks than ever before. Thanks to Noa and all the PT crew for getting me this far!
Laura and I moved to a detached suite in Cordova Bay, right on the water. We’ve got a south-facing deck with a view of the ocean. Plus, no upstairs neighbours to keep us awake or wake us up.
I had a PR at the TC10k a few weeks ago (34:52). This race came right at the end of semester (read: all-nighters-at-Denny’s) and amidst moving. I’m happy with the time and see it as a signpost of things to come.
I had some issues with getting a new bike but it looks like another bike store in Victoria is going to help me out and get me on a sweet ride before the end of the month. More on that soon.
I’m back in classes over the summer. Full time grad school, full time athlete. It is a little bit much, but I manage to hold it together.
First ITU race in eleven days. I’m looking forward to going out, giving it a go, and having some fun. All the training is to race, so I am going to enjoy expressing my fitness and seeing where I stand. I expect I’ll learn a lot.