tips | Leif Baradoy

Back in the saddle

04-09-2011

The last few months have been a rollercoaster for me. I’ll jump the shark (the snark?) on the boring goring details . . .

Summary: I hit a wall called financial reality, which significantly impacted my ability to race and focus on training. Given some of my choices, this wall was inevitable. I had an overly optimistic view of how much I could bring in through sponsorship and consulting work while training. That said, my triathlon goals are measured in years, not months, so I don’t feel that I’ve fallen off the wagon for racing as a pro. I’m eager to prove myself as a pro and I don’t feel I’ve come close to my potential yet.

I’m now gainfully employed in a fairly stable job, which has enough flexibility to allow me to train and race. I continue to work with Noa Deutsch of PT Performance Training, who I believe is one of the stand-out triathlon coaches in Canada (I believe time will prove out my claim here). I’m extremely thankful to my sponsors whose assistance has always been so helpful. Each of them have been very understanding of my situation and continue to encourage me to my long term goals.

Outside of my own stuff, I’ve continued to be involved in the local community, doing whatever I can to help other athletes and give them any advice I can about the fuller picture of racing at the pro/elite level, which requires not only athletic ability but also a fair amount of business and marketing savvy. To be clear, athletic ability and perseverance are critical; the other stuff is important but meaningless without athletic performance.

If nothing else, my errors can serve as a warning to others so that they aren’t forced into a corner. I really value the opportunities I’m getting to help and invest in other athletes. While I’ve a long way to go still, and much to learn, I really get a lot of joy from helping others accelerate down their path.

Best.

Mind Games: Finding the Joy

17-07-2011

I took this past week off from training to mentally regroup, focus on other parts of life, and remind myself why I do sport in the first place. I love training and I love racing. I love pushing myself but I also love the solitude of a good trail run or the presence of mind one needs to have in fast moving group rides.

Laura (my partner) has started attending the Triple Shot morning rides, so on I went to the Friday morning ride with her. Woke up at 5:00, left the house on the bike at 5:30, group ride started at 6:00. I went out with the A group and it was just what I needed (I also have to learn better sprint tactics). After coffee, I spent more time on the bike heading home the long way and then doing some extra stuff. This ride helped remind me that I love cycling, I love pushing myself on the bike, and I love training.

Earlier today, I ran at Mt. Work with my dogs. While I had more knee issues after about 30min, getting lost on the single track mountain bike trails through lush, west coast forest was a real pleasure. Again, I started triathlon because I love to run, bike, and swim. I train because I love it. I race because I love it.

The reminder of my passion puts my shitty race in perspective.

Up next: Get some physio. Keep training as much as possible while looking for work (or startup funding). Love life.

A video about cycling safety

04-03-2011

I posted this video back in 2008.

You may have seen this video, or versions of it, elsewhere, if not, enjoy! I wanted to repost the video because it offers an important reminder about drivers’ awareness of cyclists.

Initially, I was glad that I got the number of passes correct! Watch the video closely and read on. Because I cycle (and drive) so frequently, I am always keen to observe how motorists and cyclists interact. Earlier today I saw a classic (aka dangerous) maneuver by a vehicle. The driver sped past a cyclist, giving him a reasonable berth, and then made a hard right turn about 100m-150m away. The cyclist had to stop to let the car turn while the driver didn’t even realize they had cut the cyclist off. The driver focused on passing the cyclist safely, but didn’t bother to shoulder-check before turning. Failing to understand the cyclist’s speed, the driver mentally dismissed the cyclist after passing him safely. I imagine that the driver focused on making the turn, not making a turn with a cyclist coming up beside them. This video is so great because it reminds me how easy it is to miss something that is right infront of you. When I head out on the road, I frequently have this video in mind. As a cyclist, I’m not invisible, but I am unexpected, which is frighteningly similar to invisibility (but not invincibility). I’m a bear on a bike in a world of motorists thinking about passing, gas, and basketball.

Cycling Tips: Be Safe and Know Your Rights

31-01-2011

Probability sucks. The longer I ride my bike to train and commute, the more likely I am to experience some sort of collision or accident. Last year I had a minor run in with a tow truck on a rainy day.

Thankfully, both my bike (commuter) and I were okay. If you follow the road cycling or triathlon community, let alone the experience of work commuters, you know how lucky I am.

I love my sport and I love my life. I’d like to continue enjoying both for years to come. Here are some tips to staying safe on the road.

Maintain your bicycle in good working order. Simple. You should be doing this already because you care about your bike . . . and you need to be able to stop. A combination of personal care for your bike with tune-ups at your local bicycle store will keep you enjoying the streets and roads.
Be as visible as possible to others. I don’t always wear hot neon, but I make sure that my LED lights are charged (especially during these gray West Coast days) and that I’m not decked out in all black.
Cycle in traffic safely and predictably. If drivers can anticipate what you’re going to do most of them will do there best to accomodate you.
Identify dangers and stay mentally focused. This might be someone in the peloton that you need to stay well ahead (or behind) of. It might be a car that just passed you that is about to make a sudden right hand turn. Staying mentally focused on safety, not just the workout, is critical. Check out bicyclesafe.com for some good reminders and stats on all the different ways cars might come at you.
Safety over training. If my coach gives me something like intervals to ride, I want to ride them and I don’t want to interrupt my session by slowing down, stopping, etc. I suspect other athletes might be geared the same way. I often have to consciously go against the part of me that wants to train hard at all costs and always ask first if I am riding safe. Of course, with proper planning, there are many safe places to do hard sets, so don’t use safety as an excuse for laziness. Most critically, don’t use training as the excuse to risk your life or wellbeing.
Know and obey the rules of the road.
Signal. I point and signal when I am turning or changing lanes. No need to surprise drivers.
If you are conscious and able, don’t panic.
Always carry identification. I often carry my debit or credit card and some photo identifaction, but I also wear a Road ID. The Road ID is a simple wristband with basic medical and emergency contact information; a bracelet that can communicate on your behalf, in the event that you’re unable. When I first heard of this product, I thought it was safety overkill. A marketing gimmick. Then I realized that, if I ever actually needed to have one, it could well be the best $20 I ever spent. Road ID is a peace-of-mind product that you don’t ever want to need.
Protect yourself legally. If you are in an accident or collision, you need to know your rights and be prepared to gather the right information for insurance, court, and other bureaucracies. Download and print the Cyclist’s Collision Checklist. Read it and keep a copy of this in a ziplock bag in your saddlebag. Hopefully you will never need it. This brochure was created by the University of Victoria’s Environmental Law Clinic, so it is specific to British Columbia, but I believe their advice is relevant for most cyclists.
Respect the road, respect vehicles, respect your own fragility.
Don’t be an asshole, even when other people are. This can be really hard sometimes, especially when the adrenaline is pumping. There’s times I’ve cursed, spat, bird-flipped, etc. at drivers for intentionally or unintentionally endangering my person. These reactions fail to teach the driver anything and only increase the driver’s animosity towards cyclists. Plus, these sort of reactions often fail to teach me what I could have done differently to have avoided the situation in the first place. My priority is my own safety, not teaching or telling off drivers.

I might come up with more later, but that’s it for now. Enjoy the road!

Cycling Collision Checklist: Critical Resource

30-01-2011

I really want to emphasize the importance of knowing what to do if you are in a cycling accident. I’ve heard horror stories about failed insurance claims and persistent injuries. This checklist is really important because, if you follow it, you will increase your chances to receive proper compensation for the accident.

Download and print the Cyclist’s Collision Checklist. Read it and keep a copy of this in a ziplock bag in your saddlebag. Hopefully you will never need it. This brochure was created by the University of Victoria’s Environmental Law Clinic, so it is specific to British Columbia, but I believe their advice is relevant for most cyclists.

Photos from Gunner Shaw 2010

29-11-2010

I found a few photos of the Gunner Shaw 2010 race at trainharder.com (photos by Krista Pendergast). Here’s all you need to know about the fight to the finish line.
Look at my bright orange shirt! Loud and proud.
Gunner Shaw 2010 finishing photos
Gunner Shaw 2010 photos

Stay Motivated in the Off-Season

21-10-2010

Leif Baradoy warming up for the elite race with Sable Water Optics at Canadian National Championships Off-season is here for most athletes I know, which means many of us are trying to play catch up on all the other responsibilities that we couldn’t fully invest in during race season. This goes for pros and age-groupers alike, I think. Certainly, this is the situation I find myself in.

First off, motivation is something that ultimately comes from within the individual. No one can give it to you. However every athlete goes through low periods where energy is down, focus is lost, and motivation is hard to find. During these periods, external sources can help prime-the-pump of motivation.

My life is packed with commitments outside of sport, like graduate school, which demand my attention. While I am focusing on that priority I’ve been tempted to let my fitness slide back (eg. eat/drink what I want, skip workouts, fail to take care of my body). I believe strongly in the importance of rest and the mental break that off-season provides, however there is too much of a good thing.

Here are some of the things I’m doing to maintain a solid base while my focus is shifted to my studies (which I aim to complete in April 2011).

Select my A races
Knowing what my key races are for next season is one of my biggest motivators. These races give workouts a sense of purpose because I can relate my training to the concrete reality of an event. Additionally, knowing which races are critical allows me to plan the rest of my year around those events. I strongly recommend planning your 2011 race season as soon as you can.
Be realistic and succeed
I am realistic about how much training I can do during this period. When I set and achieve realistic goals, I’m motivated to continue in that pattern. If I imagine I can do more than is possible, then the resulting failure often means that I do even less that what is realistically possible (likely because I spend so much mental energy worrying about all I think I should be doing, rather than doing what I can).
Get a coach, join a club, or find a training partner
Training with others is a great way to decrease the amount of time you’re in the downswing of motivation. Triathlon may be an individual sport, but the process that gets athletes to race day is by no means individualistic. The off-season is a great time to look for a coach or a group as they will likely have experienced some amount of athlete turnover after the end of the season. This is an opportunity to get in with that team or coach who always seems to have a waiting list. A good coach is more-than-worth the investment. My coach, Noa, certainly helps keep me working by setting expectations and adding variety to workouts. I’d likely come out of the off-season 20 pounds heavier if it weren’t for her! Of course, not everyone can afford a coach, but it doesn’t cost anything to find other athletes to train with—even if it is only one every few weeks. You don’t have to go it alone!
Sign up for some fun races
Go have some fun! I love to participate in the local winter trail race series, which I treat as enjoyable training sessions with scores of other happy athletes. These races give me something to look forward to the short term and they also allow me to try different race strategies (like starting aggressively or building into a solid pace) in an environment where failure isn’t possible.

These are just a few of the things that keep me motivated in the regular time of the off-season. Hope they provide some help.

Wasa Lake 2010 Report

15-06-2010

Coming out of the water wearing Sable Water Optics. Awesome! I competed in the Wasa Lake Tri this past Sunday. I raced well and achieved a couple of basic goals I set for myself for the year and for this race. I managed to place ninth overall in a competitive field (the prize money draws fast athletes). There were a number of athletes out from Victoria, so I knew this was going to be a good field.

Just as importantly, the race reminded me that I love this sport. I love racing. I enjoy pushing myself to go faster and overcome pain.

The swim was pretty violent to start out. I’m pretty sure that some racers were making intentional contact with me (including digging fingernails into my ankle). I just kept swimming and tried to focus on my sighting and form. Kamal—a friend and team mate—also got a little beat down by someone wearing the same brand suit as me. After the race Kamal asked me why I was beating on him. I denied any involvement. (seriously, I didn’t do it.)

My swim needs work and my swim time set me back fairly significantly. The top racers came out of the water nearly 6 min ahead of me . . . Time that I just couldn’t make up on the bike and run. My too small wetsuit also constricts my movement and doesn’t aid my race time. Lesson here: getting a “deal” on the wrong-sized equipment is just a waste of money. Alas.

I was happy to get out of the water onto the bike. I mistakenly opted against using aero bars on this flat and fast non-draft-legal course. Likely cost me a few minutes. Still, I felt really good about my bike split.

Starting the Wasa Lake Tri 201 run course I felt excited to make the run happen. I managed to pass a number of racers on the run, even though I now think that I could have pushed a little bit more in a few places. Still, I ran under 36min. I intend to improve this PB repeatedly before the end of season.

My times

Swim and T1: 23:51 (24th out of the water)
Bike and T2: 1:02:34 (15th fastest bike split)
Run: 35:53 (5th fastest run)
Total: 2:02:16
For the Wasa Lake Triathlon 2010 results, click here here

Up next, ITU Continental Cup in Coteau-du-Lac, QC!

Jay Baydala: World-changing TEDx talk

02-06-2010

TED If you know TED, then you know that this organization spreads pertinent and world-changing ideas.

I want to highlight a recent TEDxCalgary talk by Jay Baydala—the founder of UEnd.

I hope that you can find the 12:58 to watch this inspiring, real, and thought-provoking talk.

I’ve posted the video below. When you’re done, definitely check out UEnd.org.

I worked with Jay at at UEnd: for over two years, I continue to support this non-profit organization and its vision. I can confirm that 100% of the money they raise goes to projects on the ground. The organization funds its operations separately from the money they raise to end poverty. UEnd: might just be the charity you’ve been looking for.

Jay’s talk reminded me why I moved to Victoria, why I study, and why I do triathlon: I listened to my own voice to chart my next life steps. By no means does this mean I’ve given up on changing the world for good. In fact, I feel that I am exactly where I’m supposed to be—developing skills, experience, and (hopefully) some wisdom. I am present to everything happening now, which also equips me for the future. Of course, this doesn’t mean life is easy, but I feel at peace with where I’m at, even as I am excited about my next thing.

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.

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!

Crowie at Kona 2009

11-10-2009

Yesterday, I spent a good portion of my day watching the 2009 Ironman World Championships, which took place in Kona. Craig Alexander won the race, defending his title. Meanwhile, I got next to no homework done.

Crowie, as he is known, is an inspiring athlete because of his humble attitude, work ethic, commitment to family, and ability to excel in races. In this quote from the press conference following yesterday’s race, he speaks to his motivation to achieve his best in the face of a difficult race.

I’ve highlighted the parts I find particularly inspiring.

There were a lot of bad patches out there today. Last year to win was exciting, but this year was more rewarding. This year I had to work at it. I had to fight for every second.

I felt good for the first 45 minutes of the bike. There were so many good riders in that group at the front of the bike. I struggled, I got dropped off the back two or three times on the way up to Hawi.

The important thing for me was to have a good defence of my title today. I didn’t know I was going to win today. I have so much respect for this race and the guys out here.

Chris (Lieto) – I think he’s the best bike rider in the sport. I think his 2:04 in Boise, I think that was the best bike ride I’ve ever seen. I think I took the momentum away when I passed him, but he tried to take it back when I went by him.

Getting off the bike today, I really wanted to get in a rhythm and make short term goals. Andreas dropped me a few times. Then we ran together out to the energy lab.

Today for my special needs bag – they handed mine to Andreas and he handed it over to me – it was a great show of sportsmanship.

I don’t think I attacked (when I pulled away from Andreas in the Energy Lab). I found a rhythm. The Energy Lab was the best part of my marathon today. I didn’t feel like I had that same rhythm. Today I felt like I had to work for every second. I felt a bit more comfortable – felt my heart rate go down a bit. I remember reading Tim DeBoom’s story about relaxing to the top of the Energy Lab and then turning things on from there.

You have a moment where you think things aren’t going to plan. I always come back to doing your own race. What I was thinking was that if I could bridge back up, we could definitely make some in-roads on the rest of the guys.

My main goal was to give a worthy title defence.

I certainly feel an obligation to the people in my family. You want to race well to give something back. I try to draw on that. I think this race is mental. You draw on what you can. You need to take inspiration from what you can. For me it’s my family, my wife. All the things she does to support us and my career. If they didn’t travel with me, I wouldn’t come.

Worked a little bit with Chris Carmichael, one of the coaches who works with Chris Carmichael. I definitely outsourced – the second you think you know everything is when you get in trouble. I talked a lot with Dave (Scott) and Greg Welch.

Dave’s been awesome – he’s good for a laugh and gives good advice. He called me last year to tell me the things he thought were bad about my race and the one thing he thought was good.

Please note that the Canadian Olympic Champion Simon Whitfield posted this quote on his blog earlier, I wanted to share it here.

I have immense respect for Crowie’s attitude. He exemplifies a mature attitude that is, sadly, not common to all world class athletes. I think part of the thing that helped to get me hooked on the sport of triathlon is the genuine and authentic people I met at races. Sportmanship matters as much as performance. Because I don’t believe that good physical performance makes you (or requires you to become) a better moral person, I want to celebrate humility when I see.