Leif Baradoy» tips

Wasa Lake 2010 Report

Leif Baradoy — Tue, 15 Jun 2010 22:12:36 +0000

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.

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

Leif Baradoy — Thu, 03 Jun 2010 05:50:48 +0000

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.

Click here to view the embedded video.

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

Leif Baradoy — Sat, 22 May 2010 17:15:32 +0000

(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

Leif Baradoy — Thu, 13 May 2010 06:07:15 +0000

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

Leif Baradoy — Sun, 11 Oct 2009 22:31:11 +0000

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.

Navigenics

Leif Baradoy — Tue, 15 Apr 2008 06:31:47 +0000

Yes. Navigenics is real. This is really happening (aside: can’t help but mention I’ll see Radiohead in Vancouver in August!).

So. Navigenics is a company that will look at your DNA and then tell you what health risks you uniquely have: 95% chance of colon cancer, 60% chance of Alzheimer’s, 5% chance of erectile dysfunction, etc. The company markets itself as an informational tool that you can use to better protect yourself (and, by extension, your family). With information about your health outlook, you can start taking measures now to counter those predispositions.

Right now, Navigenics works by probabilities, however in the future (perhaps even now) they will be able to indefinitely say “You will suffer from X by this age.” Pretty cool. Pretty scary. Also, they are adding more disease everyday. So you’ll get better visibility into how much you could suffer in the future. Then, you’ll have the pre-suffering opportunity to try to do something about it before it happens! However, I ultimately side with Navigenics. Ignorance is not bliss. It is simply ignorance.

I’m sure the founders of Navigenics are geeks, therefore I believe they have seen Gattaca—a movie which shows a future where people’s DNA is the primary way they are judged for relationships and employment. Although Navigenics works hard to present their product as benign and useful, they are challenged by some valid concerns from a society who hasn’t yet become accustom to what is possible with science. It might be a few years before they really start being thought of as normal.

I would be glad to have private and personal insight into my own DNA. The frightening element of this would be if that same information fell into the hands of my insurance company, my employer, or some sort of tyrannical government. I can just imagine someone losing a potential promotion or health coverage because his or her disease risks are too high.

If you have a chance, visit the Navigenics site and see how they communicate their potentially frightening product in a positive way. Those writers and marketers deserve a hand. Lastly, a reason I like Navigenics is that their service is affordable, about $2500 USD for your initial testing and then $250/year for updates, etc. It isn’t dirt cheap, but it is something most people I know could afford, if they thought it was that important.

So, does Navigenics scare you? Would you do it? Let me know.

Biking and the Bear Necessities

Leif Baradoy — Mon, 17 Mar 2008 21:00:16 +0000

I am happy to announce that, after much searching, I have purchased a 2007 Trek 1600T road bike. It is fancy and will, hopefully, help me have an enjoyable summer.
Please watch out for me on the roads

Click here to view the embedded video.

I counted 13 passes the first time. Like I said, WATCH OUT!