Equador ITU

post-race "festivities" in Guayaquil, Equador

This past weekend I made the trip to Salinas, Equador to start the 2010 season. I have never raced in Februrary before (much less the beginning of it), so I knew my body was in for a few shocks!! Training throughout December and January was consistent, but a little light on total hours. In addition to the holidays, I got married on January 17th!!! While this was/is great news it also meant that I arrived to the start line a little "underdone" on the training.

Apparently since Olympic qualification starts pretty soon, ITU races in the middle of nowhere (even in February) are getting quite popular. The start list here was much stronger than I anticipated when I booked the trip. I guess there are no more easy "points runs" any more. You have to work hard to get your points! (Points are arbitrary numbers assigned to race finishes by an international organization that forces me to travel around the world and accumulate these little goodies in hopes of being eligible to go to the Olympics).

The race itself went ok. I had a great swim, and exited the water in about 3rd...my open water swimming seemingly just keeps on improving year-to-year. The bike was wet, dangerous, and tough (and I have not been biking much at all). Through my "wedding season" I focused on maintaning running volume, and thus the biking suffered. I was worried coming about it coming into the race, but I ended up managing just fine. I stayed out of trouble (the rain caused around 15 people to crash), and was in the first pack the whole way. Onto the run (the one discipline I thought would go quite well), I stuggled a bit. I just didnt have that extra "race" gear I need to run super fast. With only some solid base/easy miles in my legs, I was only able to run steady and fell from about 9th place at 5k to 13th at the finish. While my running fitness is decent the overall fitness package still needs lots of work!

All in all, I am happy with the race. 13th got me a few points, and I moved up to 97th in the world rankings. This will help me get into some bigger races later this year, and was the sole purpose of the trip. I am now back in Fort Worth getting ready for a huge 6 week block of training. It is time to get into serious training mode: lots of training, lots of sleeping, and a little bit of eating!

Next race is Mazatlan ITU on March 20th.....

Cheers,
B

off season and coaching...

pics from Brazil

The 2009 season has finished. I took a short week off, and now am slowly getting back into proper training. I am still not quite there yet...the bike, as of right now, is still in its case. I started running and swimming again quickly, and they seem to be going well already. I have some big changes in store for 2010, and can't wait to start the real groundwork for next season.

My first race next year will be February 6th in Ecuador, so I'd best get going!! The next 6-7 weeks are focusing on the run and building a solid foundation for next year. After that it will be time to put in the miles: swim, bike, run, eat, rest and repeat..lots!!!

On another front, I will be coaching a few athletes in 2010. I have available a coaching packet that details my background in triathlon, coaching philosophy, and some other helpful information about how I can help you accomplish your goals in sport. If you are interested, or have any questions please send me an email at info@barrettbrandon.com for more information.

Cheers,
B

fin de la saison

bem-vindos a Brazil

Last week I headed down to the sunny (or more like scorching) village of Huatulco, Mexico. It was a quiet little tourist village situated on the Pacific side of Mexico. It would have been great for a vacation, but it was torture for a triathlon. In addition to the 100 degree heat there was a monstrous hill (600m at about 18%) that we had to go up 8 times. In the end, I don’t know if it was the heat, the hill, or my bike fitness, but I ended up on the wrong side of this statistic: only 22 people out of the near 50 who started, finished. It was that tough.

I left the night of the race to get back to Texas ASAP. I was heading to Brazil this weekend, so I only had a few days to recover and train before some more major travel. On the way back to Texas, I had to overnight in the Mexico City airport. Let me say it was an experience. I could write a long blog of that adventure. We will leave it at you should avoid going through there if possible, and if you must make sure you have LOTS of time between connections. Since we had about 10hrs, we made it ok. Once home it was only 3 short days before I boarded the flight to South America.

The travel was long, but painless. I was really excited for my first trip to Brazil, and I wasn’t disappointed. It was an incredible place, and I am definitely going back if/when I get the chance. The people were friendly, the weather was perfect, the beaches were serene, and the food was amazing. I came to Brazil to race the Cambirou ITU Continental Cup to gain ever important world ranking points, to secure funding for 2010, and to pad my frequent flier account for next year. It was a success on all fronts.

The race was nearly a repeat of Huatulco: an ocean swim, a ridiculously hilly bike, and a warm run (albeit, Cambirou was much cooler than Huatulco: 80’s and humid). I swam like a beached whale, but still made the first pack easily. The bike was tough, again. There was a 450m hill with a gradient of about 16-17% we had to do four times (plus 4 more on the backside of the hill). I stayed out of trouble and fared much better this time on the hill. I had a little snafu putting on my shoes and ended up starting the run way behind. I eventually worked my way from 11th to 5th by the finish. A solid result, and a nice way to finish the season.

Well, it wasn’t quite done. Manny Huerta and I decided that we wanted to try to attempt the Cambirou “double.” 90min after the ITU race finished was the Cambirou GP Sprint triathlon. This was a non-drafting sprint triathlon that started in time-trial format. There was a 10,000USD purse on the line, so of course we were in. Gotta make that paper somehow!
During the middle of the ITU race (about 8k into the run, actually) I decided there was NO way I was doing another race right after. Well, after a little chiding, goading, and coercing w/ the others after the 1st race, I decided I was in. And that decision is still affecting me now. I am still so sore I can barely stand up and walk…but it was great fun!

The course was the same as the ITU race (just half the distance) so we had to go up and down and up that hill several more times. To make matters worse, since it was a time trial start (one person every 30 seconds), you had no idea where you were in the standings. You could be winning, second to last, or battling it out for the last pay spot and you wouldn’t know the difference. The horn goes beep, and you flog yourself for another hour from start to finish. I ended up 8th, and just out of the money. Ouch! It was good fun, though. I got revenge on Manny who beat me in the ITU race, so that was a small consolation for the flogfest!

After the race, we hung out with the race director, Juca “di Luca” Salvadori. He showed us a great time exploring the city. He is a great guy, and was really kind to me and Manny. He went way out of his way to make sure we had a good time in Cambirou. I think all we did was eat: fried shrimp, pao de queijo (cheese bread), and of course meat! We went to an authentic Churrascharia where I am sure I ate my weight in beef. Overall it was a great trip, and a nice finish to the year.

Now it is time for a short break before I lay the foundation for next year. My first race of the season is actually January 10th so my break better not be too long! Unlike the previous years, I actually am really excited about training right now, and am looking forward to getting back into the heavy training pretty quickly.

Team America

you cannot believe how much meat I just ate!

Me, Juca, and Fred champagne toast!

Remember, winter miles = summer smiles!!
Cheers,

B

HKG

What a difference a week makes. Last week I raced the Palembang Asian Cup in Indonesia and was able to secure my first major win. This week I was a little further down the results finishing in 9th. When compared to my other results this season, 9th would have been ok, but after you have a paradigm-shifting performance, your views on what is “good” and what is “sub-par” begin to change.

Hong Kong is an incredible city. It is China, but it has been tempered, shaped, and molded by Western occupation into this entity that is unlike any other. It has amazing food, plenty of culture, world-renowned shopping, and arguably the best skyline in the world. It is an exciting and dynamic mix of cultures, and I just can’t seem to get enough of the city. Much like the city itself, the composition of men’s field boasted a broad range of international athletes from all over the globe. With several Beijing Olympians and World Cup winners, the field was not only diverse, but also highly competitive.

The race venue at the Hong Kong ITU race was also unique: it took place in Disneyland. The swim was in the ocean just outside the steps of the Disneyland Hotel. The bike traversed through the maze of roads exiting the park out toward a large bridge (read: hill) which we went up and down it seven times. The run was flat and went through the grounds as well. When you combined the speed of the swim, the hills on the bike, and the humid oven on the run you had one tough race!

The swim start was the dreaded in-water start. I got hit in the first stroke of the swim, and continued to get hit until I exited 1500 meters later. Despite this, I managed to swim well, and exited in the front pack of 6 containing the Polyansky Brothers, the Alterman Brothers, and Daniel Sapunov. We had a small break out of the water and worked hard the first few k’s of the bike to keep the gap, but were swallowed up by one chase pack, then another and then another. Coming into T2 almost the entire field had bridged up to the front pack.

After a little bauble into transition I ran hard to make up the ground I had lost, but I knew instantly that I was going to be in for a tough run. Unlike last week when I felt good the instant the run started, this week the legs felt heavy, and my stomach was giving me issues. I did what I could, ran hard to the end, and crossed the line in 9th place. It was a solid field, but I can’t help but be disappointed after the great result from the weekend before. The form and ability are there, but part of racing successfully on the ITU circuit is the ability to back up results week after week, no matter how the body feels.

Congratulations to Tony Moulai for a great win! Monsieur Moulai is looking quite fit heading in to the Huatulco Word Cup next month. As for me, this Asia trip was quite successful, and has set me up well for the rest of the season and into 2010. Now I am heading back to the USA to recover and to get ready for the Huatulco Word Cup on November 8th. Although the season is winding down, my fitness is solid, my motivation is high I and can’t wait to get to the next start line!

Here are some pics from Indonesia last week:

Junior and ITU podiums at Award Ceremony

suffering in the heat on the run

running out of T2

being interviewed by the governor of Sumatra

Cheers,

B

a win, a win, a win!

I just won my first ever pro race!!! And it was over Dmitry Polyanksy, which to me, is a huge deal. The support and emails have been awesome. I wrote a blog for the ITU website www.triathlon.org and they posted it here.

Here is a copy of what I wrote for them:

Traveling to and racing an ITU Asian Cup is often as much about the experience of the race as it is the race itself. It seems no matter how crazy the travel, unique the venue, or how spectacular the karaoke-singing race organizer is, there always seems to be several similar themes that these races share: an enthusiastic local organizing committee, huge community involvement, and wonderful athlete support. Last weekend’s 2009 Palembang ITU Asian Cup in Palembang, Indonesia was no different.

After a difficult first half of the season I found some good form heading into September and went looking to find some races. As the North American ITU racing scene had died down, the only choice was to head to Asia. I have raced here often and enjoy the different cultures and unique racing opportunities that are presented.

I arrived in Palembang after a nightmare five flights and 45 hours of travel. It may have been a nightmare, but it was a planned nightmare, as this was the quickest route from the US. I arrived tired, but excited about the prospect of racing. First up on Saturday was the Asian Aquathlon Championships. This event was the day before the triathlon, and consisted of a 1000m swim and a 2.5k run. It was a good way to ‘open up the system’ after all the travel. It was also good fun and I ended up second place behind Dmitry Polyansky from Russia, and felt good heading into Sunday’s triathlon.

Race day arrived, and I was ready to go. The swim was in a spring-fed lake named Lake Opi. It was very clean, but presented a few shocks to the system. Because Palembang, along with all of Indonesia sit in a very seismic region (Palembang is located on Sumatra and 500km away from the recent earthquake in Padang), this spring-fed lake had quite a bit more sulphur than usual. It was quite interesting climbing out of the water and feeling like your teeth were furry! In addition to this, there were also alligators! It was quite scary at first, but these ones were actually very small (about the length of your arm). I didn’t want to ask what happens to small alligators when they grow up. Big alligators!? Maybe that was some of the unique local cuisine we were sampling…

With a 6:30am start, the horn went off before you knew it, and we were off. I swam well, and exited the water very comfortably in the lead pack. Onto the bike a lead pack of five formed that included the Polyansky brothers, Dmitry and Igor. The bike was route consisted of simple out and backs, and our group was able to work well together and build on our advantage. As we rode the sun continued to heat up the road, and I knew it would be a hot one on the run.

I had a good transition and took off for a super-hot 10k in the sun. I like the heat, and felt really good so I pushed the pace right out of transition. Dmitry Polyansky was the only one to respond, and we ran stride for stride for the rest of the 10k. At 6k and 8k into the run Polyansky put two really strong surges in, but I was feeling great and was able to respond. I decided to wait to make my move until the finish. With 200m to go, I gave it all I had and was able to pull away and take the win! I had a few spare seconds to celebrate and really relished the moment. This was my first ITU victory, and I couldn’t have been happier. It was a great race for me, and really good confirmation of my recent training and form.

Afterwards we were treated like celebrities by the locals: there were hundreds of local children who clamored for our autographs, the governor of Sumatra hosted the awards dinner and reception for us, and the media seemed awestruck that people from Russia, Canada, USA, and all over the world would come to tiny Palembang to race a triathlon. Mark Sungkar, president of Indonesian Triathlon Federation and race organizer (and as evidenced at the awards party….karaoke super star!) put this event together to help boost local interest in the sport and to grow triathlon within Indonesia. Mark has a passion for triathlon, and it is evident in his determination to grow the sport in his corner of the world. Now I am off to Hong Kong to race next weekend, where I am sure another great race and adventure awaits!

I will post some pics, and video from the race shortly....thanks for reading!

cheers,

b

training and training

the run in PG

I'd like to keep the content rolling on my blog, which means when I am not racing that either I have to talk about others racing or myself training. Today, I am gonna post about about my training over the last several weeks.

When I was in France during my altitude training camp (early August), all I could do was train and rest. Besides frequent naps, I did a lot of talking, and hopefully, more listening. I had the benefit of being around, and training with, some of the best triathletes and coaches around.

I talked with several people about how poorly my season had gone so far this year, and several specifc things I could do to turn it around. This brings us to today's post. One of the key components that has been absent from my training is speed-work (on the run). I am not talking about running close to 10k goal race pace, but getting up and firing off some 400's all-out! There are several reasons specific to me that I need to especially work on this, but I will save those for another post.

The structure of the last few weeks has looked very similar. This is the first time I have done the same workouts week-in and week-out for a long period of time, but I am really am enjoying it! There have been just slight progressions in either the speed or duration of the interval from week-to-week. Since my run is the limiting factor right now, the weeks have been organized around 3 key sessions (4 if you include my long run). Here they are:

Tues: 6-10 x 400 FAST on 3:00--Started out at 6 and am building up to 10-12 holding the same pace.

Thurs-AM Run, Hard Bike w/intervals and then straight to the track: 2x3200m w/2min; 3x2k, 1k w/90; and 4x2k w/90 was the progression over the last few weeks. Distance has increased and the pace has gotten faster.

Sat-Hill Repeats. 4x2:30min repeats @ 8%, and 4-6x30s @ 8%. These were done to focus on my toe-off/drive part of my run, and to work on increasing my stride length. As I move into the last few hard weeks of my season, the Saturday Hill repeats will be phased out and I will start to introduce another speed session on the flats....probably off the bike.

Sun-14-16 mile long run, but cruisy

The other runs have been double runs and fillers to get me to around 55-60miles per week (90-100k). This has been the formula for about the last 5 weeks now, and it has been working well.

I have been swimming extremely well in the pool, and the bike has been rolling along. I ran decent at Pacific Grove after a very, very hard ride, and I think there will be even bigger improvements to come in my last three races. That is it for now. Just wanted to give you a little glimpse into wha tI have been doing over the last 5 weeks. Thanks for reading.

Cheers,
b

a step in the right direction

I got 4th this past weekend in the Pacific Grove International Triathlon in California. I ended up 8 seconds behind 3rd so I was tantalizingly close to the podium!! Overall I am happy with how the race went, but a little peeved at a small mistake that cost me a higher finish...

I had a great start to the swim even though it was about 53 degrees! I was in the lead pack of 4 (including myself) for the swim and stayed there for the entirety of it. We had a lead of about 55s or so on the rest of the field....this pack was the race! Normally I have a great T1 and am super fast taking off the wetsuit. Not that day. It got stuck around BOTH ankles. While I lost maybe 6-10s because of this, it was just enough to keep me from making it to the bike with the 3 others. I hung right behind fora while but could not bridge up, and had to wait/get caught by another small group of 2 behind me.

I rode the whole bike with the 2 guys (Manny and Jamie Stephenson from Canada) and we couldn't hold the time to the front group (Flash, John Dahlz, and Kyle Leto). For 3 of the 4 laps we were holding steady at 1min, but the last lap we ran out of juice and lost another 30-45seconds. Coming into T2 I was really fatigued from the ride, but still down 1:30+ to the leaders.....not the plan!

Onto the run my legs felt surprisingly ok! I ran well and steady for the first 2 laps with Manny and then made a surge on the last lap to try to reel in John Dahlz. I knew I was closing on him, but due to the twisting nature of the course, I couldn't see him until right before the finish line. I ran in 8 seconds behind him for 4th place with the 2nd fastest run split. If I would have been in the group that I swam with??? That is the nature of triathlons...so many variables. Transitions are the 4th discipline, and I will start working on mine!

All in all it was a great weekend and really gave me some confidence back. I am in really good shape and I needed a race like that to get my head back into the game. I am starting a 3 week block before I head to Asia to do 2 races in the middle of October. I am excited to continue to build on the gains I have made in the past several weeks.

Cheers,

B

back to blogging

not a bad view, eh?

Haven't blogged in a while, but I am not too sorry about it this time. I needed some time away from writing my thoughts down as racing has not gone as expected (to say the least). Last time I blogged I had just arrived at the Centre Nationale de Entrainement Altitude (CNEA) in Font Romeu, France. I am no longer in Font, but back in Fort Worth, Texas so I will fill you in on the details.....

I spent 3 weeks up at altitude in Font Romeu w/ about the best training group you could hope for. France, New Zealand, Switzerland, Australia, Belgium, Luxembourg, Scotland, and Hong Kong were all represented there. While everyone had different plans, we all swim, bike, run and thus were able to train quite a bit together. By far it was one of the hardest, most consistent blocks of training I have done. But it was also the most fun. Training in groups with great people just seems to make the miles tick away faster and keep the motivation high. If only l'autre amercains would get this.... Font is beautiful and challenging. As one would guess, when you live on the side of a mountain flat spots are few are far between.I got in quite a bit of volume and still managed a sprucing of intensity (not too much since it was my first time at altitude).

I came down from Font to race Tizzy WC. Coming down from Altitude can be a tricky thing. Sometimes things go brilliantly and sometimes they go pear-shaped. Everyone seems to be different in their responses to coming down. The 3 days leading up to the race, I felt awesome. It was really easy to breath and I felt good with extra rest and extra oxygen.

During the swim I felt a little sluggish, and had a little trouble getting out the first 300m. After that I moved up the field as best I could and thought I was right in the middle of the first pack. I felt great. It wad the easiest swim for me in while. And that turned out to be the problem. I was in the 2nd pack! I hopped on the bike and started chasing. We made up ground quickly and started to reel in the first group. Right as we were about to catch them, there was a crash in our group that took out half our pack. Ouch. We were like 10s down. It totally killed our paceline and motivation and we lost heaps of time. Never made that first pack. Got on the run and had nothing. I gave it a go, but was dead and having trouble breathing. I ran well for 2.5k and then went backwards...literally. I called it a day. I friggin hate dropping out...

Then it was back to the states to get in some more training and racing. I raced nationals two weeks later, missed a buoy and got DQ'd. I wont go into details, but race buoys shouldn't move!
So here I am in September looking back on my season. It has not been good. So the question is do I call it a year early, regroup, and come back firing for next year?? To be honest, this is what I was thinking. I was pretty disheartened after nationals. You should never make a decision right after a race. I took a few days to recoup, regroup, and rethink.

Since June, I have had some of the best, most consistent training I have ever had. While my races haven't shown it, the data is there. I am fit. I need to race. I want to race. I consulted some of the experts I know to try to figure out what I can improve on. I got some great ideas and have been implementing them in my training, and they seem to be paying off. I will get into those in another blog as that is a different topic. Training theories sounds like better off-season blogging material to me.....

So here I am in Fort Worth continuing to tick off the sessions. Things have been going great and I am excited for the "start" of my new season. I am racing 4 more times this year. Next weekend I will head to Pacific Grove in California. I love that race and will be looking to get on the podium (my best result there was 4th, so it is the only logical step). After PG I will return to Fort Worth and do a block of training before I head to Asia. I will race the ITU Indonesia Asian Cup, and the ITU Hong Kong Asian Cup in the middle of October on back-to-back weekends. My last race will be the ITU Hualtulco World Cup in South Texas (read: Mexico) on November 10th.

Looking forward to racing well! Here are some pics from my time in Font Romeu.....enjoy!

the swim squadstuffing my face with cola66 kilos in that pic baybe!contemplating life, triathlon, or maybe nothing...In Andorra @ 2400m...long climb up!got to go to Dirk's "place" on the beach for an afternoon

The gang out at l'ermitage

Cheers,

B