Overtraining & Fatigue

Mark VanAkkeren has perhpas the most lethal swim-bike combination I have seen in the sport of triathlon. In 2010 he will be allowing his body to rest, recover & heal from a series of events which has left him with an empty tank. I am confident you will see Mark make a strong return to triathlon. Check out his blog for a VERY transparent read into the world of chronic fatigue & adrenal stress syndrome.

Keep it smooth...
Brad

Random Pics - Superfrog Race Weekend

receiving my award from Moki (Race Director) & commander - aka Maverick
trying to find some good lines on the run

heading out on the bike - loving my new PHX from Valdora

and we're off through the surf - this breaker was mini

Q&A pre-race

enjoying post-race with Mike, one of my athletes (PRd over 15' on his race)

Me and my buddies/athletes post-race - am I really that short??

National cemetery overlooking the bay

Bob Hope tribute to sailors - includes audio of his shows

iconic statue of sailor kissing lady in NYC after war

Dad & I standing in front of USS Midway

Mom & Dad in front of USS Midway memorial

Keep it smooth...

Brad

Coach Jimmy V - link is now working

Coach Jim Valvano was a great man of character, integrity & humor. Check out his speech from the 1993 ESPYs - classis stuff - www.youtube.com/watch?v=ePXlkqkFH6s.

Keep it smooth,
Brad

Superfrog Half IM

This race presented some interesting dynamics with lots of rough surf on the swim, wind on the bike and sand for the run. What more would you expect from an event hosted by the U.S. Navy Seals! It was a stellar race weekend sharing the experience with my parents, two athletes I am coaching and several friends who were also racing. The weather throughout the weekend was pretty decent with warmer temps and sunshine compared to previous races I've done held north up in Oceanside. The weekend presented several "firsts" for me:

a. Friday morning I was throttled awake at 2am by an earthquake. At first I thought I was dreaming, but as my bed shook I realized it was no dream. Bed surfing is kind of fun.

b. My accommodations for the weekend included a very comfortable stay at the stylish Paradise Village, a senior retirement community owned & operated by one of my athletes who was also racing the Superfrog. Needless to say it was QUIET and conducive to race prep.

c. During the second loop of the swim I got pummeled by a wave which had me doing cartwheels underwater as I made my way to shore. By far the most effective nasal saline flush I have experienced.

d. I had the pleasure of receiving my award and shaking hands with one of the U.S. Naval Commanders. Think Maverick from Top Gun in his Navy whites and dark sunglasses.

The race itself was a treat with the challenging conditions over the spectator-friendly course (2 loops on the swim, 4 loops on the bike & 2 loops on the run). Upon finding my bearings after the encounter with The Wave, I exited T1 in fourth position and about two minutes down from the race leaders. The bike was pretty straight forward with four loops along the Strand running paralell to the beach. The winds picked up with each loop as did the gap between me and the guys up front with Lars Finanger & Jonas Colting building a huge lead. I was able to maintain a steady effort and rode the second lap with a guy who eventually rode from 6th into 3rd. Towards the end of the bike I was caught by Ryan Cain (Canada) and stayed with him into transition. Coming off the bike I found myself in 6th position and was focused on pushing my pace on the run. It took a good two miles to get a feel for how best to negotiate the sand. By the end of the first loop I had worked my way into 3rd position. My legs were feeling pretty decent and I continued to try and push myself through the tricky sand portions and the final loop.

Crossing the line third overall in 4:15 I was pleased with my effort on the day and grateful for the gift of good health! It was a hoot to see my friends and athletes racing throughout the day. Congrats to Jonas & Lars for putting on a clinic as well as women's champion Angela Naeth.

I would like to thank my sponsors for their continued support as I look ahead to Wildflower.

Keep it smooth,
Brad

Powerman Alabama

It's been nine years since I traveled south of the Dixie to compete at Powerman Alabama. This year's race served as the US Elite Duathlon National Championship and went back to its roots with the 10k-60k-10k format featuring an international field. The course was stellar being held at Oak Mountain State Park which provided plenty of rolling hills, twists & turns on both the bike & run. I particularly enjoyed the 12pm race start!

10k run (33:55) - Holy makerel did these guys go out fast, as in 5:08 average, for the first 10k. My goal was to maintain contact with the leaders and even that proved a challenge as the rubberband was stretched to the max. After a a short 200 meters the run shot up a tough hill to set the tone for the day. I stayed controlled through the first run, perhaps a bit too soft, coming into T1 in 10th position and about two minutes down from the leaders.

60k bike (1:39:17) - Exiting T1 I had my mind set on working hard and trying to bridge back up to the first chase pack, including Matt Russell, David Thompson and Ryan Guiliano. Through the first loop I was losing some time and really didn't feel too great. My legs came around though early in the second loop and I was able to start riding back to the some of the guys. By the end of the second loop I caught Derek Yorek who led the race early in the bike with a blistering 31:30 first run. Throughout the final loop I was feeling stronger passing Guiliano and Josh Merrick.

10k run (36:32) - Finishing the bike strong I was looking forward to the final run. Although I was unable to see the competition because of the wooded, hilly course I focused on staying relaxed while trying to push the pace. Unfortunately, I think I had a bit of a mental disconnect and seemed content with running within my comfort zone. The temp started to heat up and I was feeling very smooth. While I closed the gap on a few of the guys, I maintained my position off the bike finishing 7th overall.

Big props to the crew of Team Magic for putting on an outstanding race over a tough, honest course. Kudos to Joerie Vansteelant (Belgium) and Marisa Asplund (USA) for their overall wins as well as my teammates Jessica Jacobs (2nd) & Uli Bromme (4th).

This was a super fun race to kick things off for 2010 and looking forward to getting in the mix in two weeks at the Superfrog Half Ironman.

Keep it smooth...
Brad

No More Itch

Tired of that dry, itchy skin from logging countless laps in the pool or smelling your swim workout later in the day when you are sweating out chlorine residue during your bike workout? If so, I highly recommend you give the TRISWIM products a whirl. Since using their products regularly post my swim workouts my skin & hair have been itch-free. It's also been refreshing to not have the reminder of my swim later in the day with chlorine seeping through my pores. Their comprehensive line of hair shampoo & conditioner, body wash and skin lotion are top-notch without the harmful sulfates found in other products. In addition they have a product called FOGGLE to help prevent your goggles and sunglasses from fogging as well as TRISLIDE to help prevent wetsuit chaffing and blisters on your feet. Do your body a favor and check 'em out!

Keep it smooth...
Brad

2010 Team Sport Beans/NTTC team pic

l to r back row: Nicholas Thompson, Uli Bromme, Mark Wendley, Jessica Meyers, Ben Hoffman

l to r front row: Daniel Bretscher, Lauren Jensen, Jessica Jacobs, yours truly

Keep it smooth...

Brad

Team Camp Random Pics

riding in style with the Jelly Belly Ford Excursion

love those vanilla beans

dinner center pieces

view of the vineyard

photographers prepping the set

Vezer family vineyard - location of team photos

few of the old barrels

Lauren ready to roll in bocce ball

Uli talking her ball to the bocce

Team Sport Beans/NTTC Annual Camp

This past weekend I rolled out to Fairfield, CA for our annual Team Sport Beans/NTTC camp at Jelly Belly's world headquarters. As usual it was a fun-filled three days of team orientation, photo & video shoots, training, great meals and of course some time in the vineyards. Stephanie & Tammie from Jelly Belly definitely know how to work hard while having fun! Our team director, Mark, had everything dialed in and organized to keep the weekend running smoothly.

I am excited for my fourth season with the team and look forward to racing alonside my teammates Uli Bromme (Boulder, CO), Jessica Jacobs (Maylene, AL), Lauren Jensen (Muskego, WI), Jessica Meyers (Tulsa, OK), Daniel Bretscher (Greencastle, IN), Ben Hoffman (Durango, CO) and Nicholas Thompson (Danville, CA).

In addition to a few new teammates, I have secured a couple of new sponsors for 2010. Of course, Jelly Belly is the title sponsor for our team keeping us fueled with the portable power of the Sport Bean. Our new apparel sponsor is Pactimo and our official bike sponsor is Valdora. You will see me riding their slick PHX time trial bike with SRAM Red and ISM saddle. My other sponsors include: blueseventy, Rudy Project, Spira, SBR Sports, Mix1 and Flex-Power Performance Sports Cream. I am grateful for the continued support of my sponsors and look forward to representing them in 2010!

Keep it smooth...
Brad

Enjoy the Journey - there is no return ticket

George Carlin on aging! (Absolutely Brilliant)

"Do you realize that the only time in our lives when we like to get old is when we're kids? If you're less than 10 years old, you're so excited about aging that you think in fractions. 'How old are you?' 'I'm four and a half!' You're never thirty-six and a half. You're four and a half, going on five! That's the key.

You get into your teens, now they can't hold you back. You jump to the next number, or even a few ahead. 'How old are you?' 'I'm gonna be 16!' You could be 13, but hey, you're gonna be 16!

And then the greatest day of your life! You become 21. Even the words sound like a ceremony. YOU BECOME 21. YESSSS!!!

But then you turn 30. Oooohh, what happened there? Makes you sound like bad milk! He TURNED; we had to throw him out. There's no fun now, you're Just a sour-dumpling. What's wrong? What's changed? You BECOME 21, you TURN 30, then you're PUSHING 40.

Whoa! Put on the brakes, it's all slipping away. Before you know it, you REACH 50, and your dreams are gone...

But! wait!! ! You MAKE it to 60. You didn't think you would!

So you BECOME 21, TURN 30, PUSH 40, REACH 50, and make it to 60.

You've built up so much speed that you HIT 70!

After that, it's a day-by-day thing; you HIT Wednesday! You get into your 80's, and every day is a complete cycle; you HIT lunch; you TURN 4:30; you REACH bedtime. And it doesn't end there.

Into the 90s, you start going backwards; 'I Was JUST 92.' Then a strange thing happens. If you make it over 100, you become a little kid again. 'I'm 100 and a half!'

May you all make it to a healthy 100 and a half!!

HOW TO STAY YOUNG
1.Throw out nonessential numbers. This includes age, weight and height. Let the doctors worry about them. That is why you pay them.

2. Keep only cheerful friends. The grouches pull you down.

3. Keep learning. Learn more about the computer, crafts, gardening, whatever, even ham radio. Never let the brain idle. 'An idle mind is the devil's workshop.' And the devil's family name is Alzheimer's.

4. Enjoy the simple things.

5. Laugh often, long and loud. Laugh until you gasp for breath.

6. The tears happen. Endure, grieve, and move on. The only person, who is with us our entire life, is ourselves. Be ALIVE while you are alive.

7. Surround yourself with what you love, whether it's family, pets, keepsakes, music, plants, hobbies, whatever. Your home is your refuge.

8. Cherish your health. If it is good, preserve it. If it is unstable, improve it. If it is beyond what you can improve, get help.

9. Don't take guilt trips. Take a trip to the mall, even to the next county; to a foreign country, but NOT to where the guilt is.

10. Tell the people you love that you love them, at every opportunity.

ALWAYS REMEMBER: Life is not measured by the number of breaths we take, but by the moments that take our breath away. Life's journey is not to arrive at the grave safely in a well preserved body, but rather to skid in sideways, totally used up and worn out, shouting '...man, what a ride!' "

Keep it smooth,
Brad

The Double Run

Within my current block of training Coach Z has incorporated a double run day into the mix. This is a common practice for pure runners who are single sport athletes. I believe many triathletes also utilize the double run at various places during the season. It can be a very effective way to boost run volume while limiting the muscular fatigue & damage if done wisely. I have found the most benefit in my own training and coaching of athletes to apply it as a primary longer run done early in the day or morning with specific focus on tempo, race pace or hill work then later in the afternoon or evening a VERY easy shake-out/recovery short run on soft surface & flat terrain. A three to four hour minimum window between runs will allow for recovery. The second run can be very therapuetic if done on grass soccer fields or a trail while not monitoring heart rate, speed, etc. Throwing in some barefoot running if on grass or the infield of a track as part of this embarassingly-slow second run can be fun and good for strengthening the support/stabilizing muscles, ligaments & tendons of the feet. If doing some barefoot running I highly recommend starting in brief increments and slowly growing the amount of time from week to week (start at 2-5 minutes and each week add a minute or two over a block of training).

The double run can be a great way to maximize your time while boosting your run volume in preparation for a key race.

Keep it smooth...
Brad

Prize $$$ for Professional Triathletes

There is a current poll within the US professional triathlon ranks regarding prize money with the formation of a new committe to address voiced concerns. Before you start slinging tomatoes thinking this is simply a cry for more money, take note...it's not really about more money. As several of my colleagues have indicated the currrent prize money break down at most races lacks a systematic fractional breakdown as seen in other professional sports such as cycling, golf & tennis. For example, at the NYC Triathlon first place was awareded $10,000 and fifth place $500. At IMUSA last year I finished in the final spot of 8th place, good for $500, which is the same amount I earned recently at the 3M Half Marathon.

While I am grateful for the gift of good health and to be racing against the world's top triathletes, five hundered bucks doesn't even cover the entry fee or travel expenses for most races. As triathlon continues to grow in big numbers, it is my hope we, as professional triathletes, are able to position ourselves more favorably in promoting the sport and its sponsors. Of course, this demands a high level of professionalism on all levels.

Keep it smooth...

Brad

Grace

Life has been kind of crazy since the holidays, but all in a good way with travel the last two weeks to Austin & Tuscon. Ran the 3M Half Marathon in Austin posting a 1:09 in some rather windy conditions with gusts up to 40mph. The start of the race was delayed an hour as police barricades were blowing onto the course. Never seen that before.

This past weekend I had the privilege to help coach at the annual ICTN/FCA-Endurance training camp in Tuscon. It was a fantastic weekend filled with faith, fellowship, fun and of course fitness! While I certainly enjoyed the opportunities for training alongside the other athletes from across the states and Canada, I benefitted most by the spiritual shot in my arm. Each night of the camp we gathered as a group for a message from one of the pastors. These guys have an incredible gift of motivating & inspiring through faith and are true examples for me of what manhood is all about. One of the themes that seemed to be on my mind & heart as I took in their words was grace.

I recognize this word might be unfamiliar to some and has different meanings for each of us. For me it simply refers to the sense of warmth/peace I feel when God is present in my life, or at least when I recognize His presence. Triathlon is not about me, but rather using the gift of good health God has privided me to share His love with others. This can come in various forms like racing for a cause, encouraging & pushing my training partners, motivating others to embrace a healthy lifestyle through exercise and coaching/challenging my athletes to be their best.

Grace is God's gift to us which allows us to good by other people. Whether you are a believer or not, I'm pretty certain you have experienced this at certain times in your life. Perhaps it was a time when you reached out to a friend in need or put your spouse & family before your training. Grace flows through the simple, everyday things in our lives. It is not really about lightning bolts falling from the sky. It is my prayer you may feel/see God's grace working in your life today.

Above are a few pics from the climb up Mt. Lemmon. It was a bit surreal along the way as a snow storm had dumped several feet of snow towards the top and Tusconians were taking full advantage of it with sledding, picnics and bar-b-ques. The atmosphere was close to circus-like. One unlucky person was involved in a sledding accident and air-lifted off the mountain as seen.

Keep it smooth...

Brad

Christmas in Asheville

beautiful Blue Ridge mountain sunset

nephew Jack showing me his hockey fighting stance

Jack sporting his new football helmet

Graham enjoying his boogie board on snow/ice

Jack floating threw the air

Random Pics

beautiful December afternoon for a mountain bike ride
running in the desert

Officially a Desert Rat

Growing up I swam on a summer swim team affectionately called the Surf Club Water Rats. My hair was green and life was good...fast forward 30 plus years and I am proud to say I have become an official Desert Rat!

Thanks to my friend & neighbor Tom for encouraging me to venture west for the 24th running of the High Desert 50k. Race Director Terry Mitchell and her crew put on a peach of an event...challenging course over scenic terrain of the Mojave Desert, casual atmosphere and great people. While I had no big expectations for my first go at an ultra I was definitely looking forward to it as race day approached. Using some of the lingering fitness from my triathlon season I put in about a three week block of training in preparation. Nothing too crazy though with two long runs of 2:00 and 3:00 respectively.

I went to the desert with several unknows - pacing, terrain, knowledge of other athletes, etc. My plan was basically to sit in behind the leaders and see how things would unfold. The field would have several accomplished athletes including current course record holder Robert Leonardo (3:17) and 2008 Badwater Ultra Champion Jorge Placheco. As we made our way into the desert the early leaders were a couple of young stallions who run at a local college outside of LA. I sat in behind these guys for the first few miles and by the first aid station at mile 5.5 we formed a small group of three. The pace was comfortable & conversational, but faster than what I expected for the start of an ultra. Well turns out these two characters had just completed their 8k race season and like me were newbies to the ultra scene. We ran together for a while and at one point these guys had to take a whiz. Not really sure what ultra protocol would call for in this situation I simply waited for them and took down some Hammer Gel. Upon hitting some rolling terrain around mile 13 I decided to have a little fun and picked up the pace a bit to see how these speedsters would respond. I noticed I was building a small gap and continued to run solo off the front for the reamainder of the race.

The course was terrific with stunning views of the Sierras and forgiving terrain of sand/dirt. After mile 5.5 we had aid stations every three miles so fueling was not a big concern and I had plenty of opportunity to top off my water bottle. The middle miles of this course were tough with some decent climbs and over the final 10 miles my hammies were hurtin'! I crossed the line with great joy to have just completed my first ultra and coming breaking the 3:30 mark in 3:27.

What made this race tough in addition to the distance and terrain was the wind - it was howling on race day with gusts up to 40mph. The legs are feeling pretty decent with some light activity this week and perhaps I'll tackle another one of these off-road ultras in the future.

Keep it smooth...
Brad

Running In the Desert

View along Anetelop Hwy from LA into the Mojave
Terrain for Sunday's race...there is a marked trail there somewhere...I think

As I drove into the remote valleys outside of LA the scenery was spectacular. Made into the small desert town of Ridgecrest with no problemas and headed out for a little shake out run along the desert "trails". Unlike the rocky and tree-lined single tracks around Boulder the Mojave serves up a series of paths criss-crossing one another amidst the cacti and desert brush.

Funny thing about this area is the presence of a large US Naval base operting out of "China Lake". I'm quite certain there has not been any water in these parts for a good number of years and find it a bit strange to have a Navy base in the desert. I guess they are practicing their dry-land drills.

Plan to chill today and take in some of the college football action like the Florida-Alabama game.

Keep it smooth...

Brad

Prepping for Ultra Numero Uno

After a cozy break post IM and upon reading Born to Run I found myself with an inkling to run my first ultra. To spice up the off-season and see what the "dark side" is all about I will be throwing myself into the mix at the High Desert 50k next weekend. Okay, so it's a mini-ultra, only 5 miles beyond the marathon distance. I trusted source and friend encouraged me to check it out as it is very runner-friendly for one's first ultra being held on the forgiving terrain of the Mojave Desert. I am officially a desert rat as my friend told me upon delivering his high desert bandana as he won't be making the trek out to California this year. So I was expecting just one of those regular blue, black or red gansta-style bandanas. This one is race-specific with the course map on it just in case I get lost! It promises to be a fun experience topped with a speaking engagement for the local youth...what a blessing!

While I haven't been churning out any big miles, the race prep has included long runs of 1:30, 2:00 and just yesterday a cushy 3:05 mostly on trails. That was on the backside of burning my lungs at the Turley's Turkey Trot on Thanksgiving. I haven't touched my tt bike since IM aside from moving it so I could get to my mountain bike. It's been a hoot tooling around on the dirt roads and trails on the mountain bike and dusting off the road bike for the weekly Saturday Breakfast Ride out of Adrenaline.

Best wishes to mi amigos racing IMCozumel tomorrow!

Keep it smooth...
Brad

Slippin' n Slidin'

splendid afternoon for a snowy/muddy ride on the trails near home

Keep it smooth...

Brad

Fall Freedom

Since the early dumping of snow two weeks ago the weather has been nothing but stellar! I relish this time of year as it allows my mind & body to recover while enjoying the trails around Boulder. I am a big fan of having a period of unstructured or very loosely strucutred training as a pre-cursor to early season base training. After taking about 2.5 weeks completely off from activity after IM Coach Z has encouraged me to stay active while enjoying some freedom from the power meter, tt bike, swim clock, Garmin, etc. It's been a blast to get out on my mountain bike and hit up the trails for some fun rides & runs with friends. I am a really BAD mountain biker so the time on the trails is great for my handling & pedaling skills. So far I've managed to keep it upright...damn maybe I shouldn't have written that...During this phase I like to take a break from the masters scene...not that I don't like those people or the entertainment Dave Scott can provide, but it's good to slow things the hell down and work on my aquatically-challenged swim form. Did I mention how sweet the weather has been!?! I'll throw in some hikes before the serious snow arrives and then spice up the training with skate skiing & snowshoeing.

Hope you are making the time to enjoy life with family & friends. Get your bum outdoors and explore some roads and trails you typically pay no attention to while hammering through a set of intervals...c'mon you know you want to!

Keep it smooth...
Brad