Author: Patrick Brady

2019 is off and running after Oceanside 70.3 this last Saturday. I knew going in that my fitness was in a good spot, but I also had realistic expectations for how the race could unfold for me coming from a long Wisconsin winter and 4 months since the last race. It’s exciting when you make progress over a 4 month training period, but without a true test during a race it’s a bad idea to create some sort of high expectation in your head. So, I focused on the process of executing a race I would be proud of and let the rest fall into place. I’d say if I had 1 major goal, it was to have a swim that showed some signs of progress since 2018.

Swim- the beach start was new to me. As much as I would have liked to practice this while visiting Florida the week prior, it just wasn’t the same… at all.  I successfully made it through/under the waves and toward the first turn buoy without too much issue other than a short bout of anxiety due to a spiked HR after the run and duck dives. The group exploded around me and there wasn’t an obvious pack to get into. I settled into my usual solo rhythm and things seemed to be going ok. The sun was into my eyes as I turned into the harbor and that made sighting difficult. I had to stop and just make sure I wasn’t missing a buoy. Later in the swim the top pro woman came by (started 2min after us) and that made things 10x easier to the finish because I could just sight the paddle boarder. Note to self: make front group for paddle board escort 😂

Bike- the start was a bit confusing and at one point I went off course on a round about. I managed to jump a curb to get back without any real time lost. Unfortunately I lost a bottle of nutrition in that bunny hop. Nothing I couldn’t survive without. Once settled in I felt good. My power was solid heading out and I quickly caught 9 guys who swam 1’+ faster, half of which magically were able to get on my wheel for the next 30 miles or so. I caught a few more later on and moved into 15th. Nothing eventful from there until mile 40ish when I was able to drop the group I had pulled along most of the ride and put ~2min into them before t2. I was satisfied with the bike effort, coming in with the 10th fastest ride of the day, doing all the work.

Run- off the bike I could tell I had really good energy, so the nutrition was dialed and I was feeling good about running into the top 10. I heard a split that I was 3min behind 7th and I felt optimistic about that based on how I’ve been running in training and off the bike last season. But within the first mile my entire left leg went completely numb all the way down to the foot and my lower back was killing me. This isn’t something I’ve dealt with in the past during a race, to this degree anyway. It was actually a bit scary! I stopped to loosen my shoes, I stopped to try and shake my leg back to life, I tried stretching at an aid station. Nothing helped. Although the leg was numb, my pace was ok so I decided to just “keep myself in the game” for the first loop and hope the leg fixes itself. Unfortunately at mile 7 it was really bad and I hadn’t made up much time at all and a top 10 wasn’t looking great. In that moment I really wanted to stop. Not because I wasn’t going to be top 10 but because I didn’t want to do more damage. But then I saw a man from CAF running on 2 prosthetics and it reminded me of the night before, running the IronKids 1 mile with a 7 year old boy named David who has 2 prosthetic legs and missing half of his right arm. That kid didn’t complain a single time during that run. In fact, he said things like “this is the most fun I’ve ever had!” And “prosthetics won’t stop me from finishing this race!” He did the whole thing with a smile, for 25min of walk/run. It truly inspired me on another level and being reminded of that during the lowest point of my race kicked my butt right into gear. So I decided I could deal with a bum leg and get to the finish. I managed to run 5:45 pace for the last 6 miles. That put me into 13th overall, and just 1min out of top 10 overall. 1:16:30 run.

Recap- Oceanside was a great race and experience and I’ll definitely be back. It’s always good to test yourself against the best in the sport, and this field provided that. I’m happy with the start to the season and look forward to another go at St George. This time without the back/hip/leg issues!! In hindsight there were some warning signs about my lower back and left leg that I chose to ignore. I’ve dealt with left hip tightness for 10 years due to an underlying condition, but this is the first time it has really come to effect me in a race. Some preventative measures and it should be a non issue. It was a good reminder to stay on top of the body work, especially since I’m getting really really very extremely old (33). 😉 As always, another major lesson is to never give up and stay focused on the process. That goes for both this race AND my entire triathlon journey/career. I’m continuing to improve and continuing to have fun. The rest will fall into place!

Thanks for following.

PB

Everybody loves a good training partner. Some days we need the accountability, motivation, support, or just some socializing while we knock out our training. Whether it’s an easy session or a wind sucking track session, training partners can help you get through your week more easily. So, what makes a good training partner? Here are my thoughts: The “Be’s and the Don’ts”

Be Reliable

This one is easy! If you say you are going to be there, be there. Everyone has busy lives and packed schedules and we might not realize how someone reorganized their day so that they could make that 8am run work with you. Maybe they moved a meeting, moved other sessions around, planned for someone to watch their kids, or promised their partner they’d be done and home by 9! Sure, life happens and things pop up. But after a few last minute cancelations you can be assured that no one is going to plan their day around you going forward. So be reliable! And sometimes that just means being realistic with your planning.

Be On Time (or at least easily tricked)

We all know that person! And if you don’t, well then it’s probably you… You know; the person who texts 5 minutes after the scheduled meeting time that they “will be there in 5mins” and when they do they aren’t ready to roll. Ugh! Yeah, it happens to all of us on occasion, but some people are chronically late. Don’t be that person! A technique I like to use is to take the time I want to start the session, subtract 15min, and send out the invite. Sometimes that means I’m the person that is “late.” 😉

Be Supportive

Build each other up, don’t tear each other down. Whether it’s training stress or life stress, we can all get through it a little easier if we have someone who can relate. A good training partner will listen and offer support when needed… even if you’ve heard about the sore ankle like 100 million times and you can’t take it anymore! Be there to remind them how to focus their energy toward the positive, because someday the roles will reverse and you will need that support just as bad! When it comes to training milestones, the same rule applies. Be able to say “Oh wow, your FTP is at an all time high? Awesome!”  even if yours is in the dumps. Better yet point out to your training partner when they are doing something well… “hey man, nice work on that last interval. Looking better every week!” We all love to hear that stuff. Positive affirmations!

Be Humble

“Yes, we know you have that KOM, you told me 10 times. Yes, I know you ran faster than me on that mile, it happened right in front of me. Yes, I saw how many hours you trained last week, you won’t shut up about it. No, I don’t want to compare watts with you!” This is a tough one.. because in the RIGHT environment with the RIGHT people these topics can be easily discussed and positive. However, if you are constantly talking about your accomplishments or comparing yourself to others, people are going to get annoyed. Trust me, we can all see when you’re doing well. Your training partners know you dropped them… they were there.

Don’t Race Me, Bro

This comes down to being able to execute your workouts based on your ability and your goals, rather than based on what your training partner is doing. So, if we have a 10 x 800m track set and we are supposed to descend, don’t race on #1 if you can’t be there on #10. EXECUTE. Nailing the session as a whole is better than having a good single interval. More importantly, if you act this way and your training partner isn’t disciplined enough to stay away from the competition, you could ruin their workout too. Yes, we all love a little competition here and there. It motivates us to dig deeper and get more out of ourselves. But if you can’t compete the workout properly, the competition is null. If you want to race, let’s race the last one!

Don’t Complain

Positivity! Don’t drag the group down. If you aren’t ready to work, don’t come. Also, you can be tired/grumpy/whatever and still work hard. It’s ok to say how you feel, but say it once and move on. My best training partners rarely complain. Not much else to really say about this one… because I don’t tolerate it!

Don’t Bring Me Down

If you’re having an off day, or you can’t keep up for whatever reason… let them go. Don’t be mad if you get dropped on a climb. Don’t pout if the pace is too hot on the run for you that day (or every day). Know what you’re getting yourself into and realize that you may not be able to keep up all the time. And that’s ok! Some days the opposite will happen and you need to be ok letting that person go as well. Of course this isn’t always going to happen on an easy ride or run. But if it’s a key session, expect the possibility and make it clear that you can handle being on your own.

Don’t Quit 

Quitting is a habit. The more you do it, the easier it becomes. Then it starts to rub off on the group. Even if it’s not full blown quitting a session, but ALWAYS finding short cuts, it’s bad for the environment. “Oh, I see Tom just put his pull buoy in for this aerobic swim… that sounds nice. I guess I will too.” Yeah, ok, we all have bad sessions and need to know when to pull the plug. But I am talking about that guy/gal that always finds a way out. Just don’t do it! If you consistently do, you probably won’t be around very long.

~

Training partners have made this sport so much more enjoyable for me. Some of my best personal relationships have been formed in those moments between intervals, hands on my knees trying to recover my breath, listening to the suffering of the group, hearing “let’s go, 1 more.” Looking up to a fist bump. Knowing we are in it together. Call it “being in the trenches” or the #grind or whatever it may be to you. Something brings people together when they share a struggle… when they can suffer alongside you.

Happy training,

PB

Ok! Back on the blogging for 2019. A little coaching info and advice, as well as some personal training and racing blogs. Here we go!

Team PBC 2019 –

Join us on March 20 from 6p-7:30p at Trek Store Madison East for our season kick off party. This a great opportunity to meet current Team PBC athletes, find out about all our group training, camps, and events, and learn a little bit about how the coaching program works. Also, we will have some snacks and swag to pass around while you socialize and check out all the great merchandise the Trek Store has to offer.

We have such a solid group of athletes this season, and each year I feel like it becomes more and more like a family. We push each other when it’s needed, and we support each other through the highs and the lows. The goals amongst the group vary widely, with some going for Kona, race victories, and milestone results, while others are conquering their fears, building a healthy lifestyle, and doing things they never thought possible. I can’t express how proud it makes me feel to be the leader who helps them find their path toward success. 2019 will be even better than years past, that I know for sure!

My Professional Racing –

Things are clicking along nicely for me in training and I feel I have a very healthy sport, life, work balance as well. Over the last year or so I have become much better at switching “on” when I need to focus on training, then switching “off” and being present with family and friends when not in a session. A lot of that comes down to my decision to start working with a coach again in 2018, which just allows me to structure my day around my training because I know what needs to be done. Prior to that, while self coaching, I was always in my head wondering what session I should do, or if I would do more later in the day. The endless dilemma of “am I doing enough? Is this too much? Is this fatigue what I must overcome to be good?” Constant second guessing led to a state of “always on” and that can really drag you down. The extra “off” time has allowed me to focus better on coaching, relationships, or even some bonus time back into the sport focusing on the mental side of it all.

Overall I am excited for the upcoming season. It’s been a tough winter here in Wisconsin, but trips to Texas and California for training were a nice break from the cold. Fitness levels are at all time highs in the swim (by a lot) and the bike (by 20w) and right where it should be for the run. Of course the true test of all the hard work is racing, which I will do on April 6th at Oceanside 70.3. It will be a stellar field but I’m looking forward to the challenge.

Thanks for reading. Stay tuned for more regular blogs, which I will try to keep short and sweet throughout the season.

PB

We had a “wheelie” good season!

As a coach, nothing is more inspiring than seeing your athletes achieve their goal. The hours of hard work, steadfast dedication, meticulous planning, communication… it all becomes compressed into a brief moment when they cross the finish line, and realize it was all worth it. I can tell you that in 2016 I had some very proud moments as the coach of Team PBC. I want to share some of them here as part of the 2016 Season Recap:

7 First Time Ironman Finishers

That’s right! We had 7 Ironman distance newbies this season, and ALL finished, and all in under 14 hours. This group of athletes balanced full-time jobs, family, social lives, and training to compete at long course triathlon. Through our weekly group training sessions, PBC Ironman Camp, and incredible dedication, they all toed the line ready to race.

Dana Kalina – IMWI – 11:43

Melanie Ott – IMWI – 11:54

Vant Lammers – IM Canada – 10:17

Dan Scharneck – IMWI – 13:18

Andrew Keily – IMWI – 10:40

Tina Buttner – IMWI – 12:30

Mark Buttner – IMWI – 13:54

2 Wisconsin State Cycling Championships

In his 2nd season with PBC, Revere Greist accomplished his goal of a Wisconsin State Championship. Revere won the Individual Time Trial (on a road bike) and the State Omnium Points Championship this season. In addition to these performances, he scored an overall win at the Blue Mounds Classic Road Race, as well as multiple podiums across the midwest, racing for the Great Dane Velo Club.

Overall Ironman 70.3 Win

Two years ago Andrew Keily came to me fresh to the sport of triathlon. As a collegiate swimmer he had a great athletic background and wanted to see how far he could take triathlon. After 18 months of focused consistent training, he was ready to establish himself as one of the best amateur triathletes around. In April of this year he took the overall win at Ironman Texas 70.3 with a time of 4:07, earning his Professional License in the process. Andrew will start racing professionally in 2017.

Amateur ITU World Championships

Vant Lammers qualified for and raced the Age Group World Championships in Cozumel, Mexico in 2016. Coming off of his first Ironman in Whistler, BC, he was able to sharpen his short course speed and finish 7th place at the World Championships M25-29, with a sub 2 hour Olympic distance race.

Local Triathlon Race Wins & Podiums

The racing here in the Midwest is pretty solid. Between Race Day Events and other local offerings, the calendar is pretty stacked from June – September. Team PBC had some great success locally, with athletes on the podium at nearly every event. Here are just a few highlights:

Molly Woodford – Elkhart Lake Olympic Overall win, Pigman Sprint 2nd place, Des Moines Triathlon 3rd place

Andrew Keily – 3 Madison Aquathon wins, Lake Mills Tri 2nd place

Vant Lammers – Sugar River Tri overall win, Wisconsin Triterium 3rd place

Alex Betances – Lake County Tri 2nd place

Dan Bradtke set a PR at each race this season, including some Age Group Podiums.

Jason Spulak completed his first marathon in Chicago. Karuna Sijupati finished 2 century rides.

Road Cycling & Cyclocross

Jason Milesko earned enough points to improve his road category in 2016, including a podium at Hillinois.

Narayan Mahon has just recorded 2 back to back cyclocross podiums, as he closes in on his Cat2 upgrade.

Dan Van Der Weide started his season early in Arizona with some great road race results, and then wrapped it up with a solid Milkman 70.3 placing.

What’s New For PBC in 2017?

It’s been such a great year. Beyond all the results listed above, we have created some great friendships and bonds within the triathlon and cycling communities. We have had some amazing support from companies like Roka Sports, PowerTap, Trek Stores of Madison, Great Dane Velo Club, Berkeley Running Company, and more. As we continue to grow, we are always looking for new ways to improve Team PBC and the coaching program. Here are some things we will continue to offer in 2017, as well as some NEW programs for Team PBC athletes to enjoy:

PBC Wednesday Run Groups – 6p-7p 

PBC Saturday Indoor Cycling – Summit Strength & Fitness 

PBC Strength Class – Summit Strength & Fitness 

PBC Sunday Lap Swim, Coached – MCPA Pool 

PBC Open Water Swimming – BB Clarke Beach – Led by Andrew Keily 

PBC Cycling Class @ Trek Bicycle Company – Monday/Wednesday (Trek Employees Only)

Final Notes

As we approach the cold months and our bikes slowly become fixed to our trainers, it’s always motivating to sit down and plan your goals for the upcoming season. We have a solid group of returning athletes and new athletes that I am very excited to be working with. As a coach, my goal is to continue to improve the quality of my athletes training and racing so that they can achieve whatever goals they have, no matter how far away they may seem. If you tell me you want to qualify for Kona, or upgrade to a Cat 1 cyclist, I will never tell you it’s not possible, BUT I will tell you what you will need to do to obtain it. If you put your head down, do the work, and invest in yourself, I will be right there with you working just as hard to make that dream a reality. Nothing is impossible with the right mindset, dedication, and approach. Take it from me – In 2010 I finished my first Ironman in 13:08 at age 24. Four years later I earned my professional license. Two years later I went 8:55 at Ironman Arizona. Anything is possible if you believe.

Thanks for reading,

Coach PB
Cycling and Triathlon Coach, Madison, WI

It’s racing season here in Madison! That means it’s time to dust off the wetsuits and start to become comfortable in the open water. Whether you are new to triathlon and open water swimming, or a seasoned veteran, there are always skills to be gained and techniques to be honed. We have a great group of athletes coming out to work with Coach Andrew Keily this season at BB Clarke Beach from 6:00am-6:50am on Tuesday and Thursday, starting June 2nd. We still have some openings available, so feel free to drop in to check us out or sign up HERE.

Swim Coach, Andrew Keily, has swimming in his blood. A life long swimmer, he is also an Ohio State Alum, Distance Freestyle specialist with a list of swimming accolades that could consume this entire blog. His skills as a swimmer have transferred over to open water swimming and triathlon, and he has quickly become a top finisher across many distances. Now Andrew is combining his skills within the sport with his passion to educate and help YOU become a faster, more confident, and smart swimmer. Below, Andrew describes the approach for the first few sessions, and some other OWS thoughts to consider.

Notes from Coach AK

One of the best things you can do for your open water swimming is to become at ease, or comfortable, in the water. In class, I will teach you many different techniques to let go of “the fear” of open water and group swimming. Once you master comfort in the water, we can begin to work on the technical side of your stroke, sighting, and more. One swim tool that will play a large role in your open water comfort is a wetsuit. Please make sure you have a well fitted wetsuit for class.

Wetsuit Basics:

A wetsuit will do many things to improve your swimming. First, it will keep you warm. This is crucial in the early season when water temps are in the high 50’s or low 60’s, and for this reason we require a wetsuit at class. Second, it helps you float. Wetsuits are extremely buoyant. This should give you some peace of mind, knowing that at any moment during a swim you can roll over to your back to float and relax if needed. The floating also benefits your body position in the water, lifting your hips, and reducing drag which increases speed. And finally, the neoprene of a wetsuit is more hydrodynamic than other fabrics, or even your skin! So all in all, it is always faster to wear a wetsuit when a race allows. During the first few classes we will do a quick tutorial on “How To Put On A Wetsuit,” to make sure you have a good fit, don’t damage the suit, and have unrestricted shoulder motion.  

OWS Basics: What We Will Cover In The Water, Phase 1

Breathing Technique– Just like in biking and running, we need to breathe! Swimming presents the challenge of timing your breathing to coincide with your stroke. Even seasoned swimmers can fall victim to allowing their breathing to dictate their stroke rhythm, rather than working their breath into the proper stroke technique. We will spend a fair amount of time on this, and it will be an ongoing skill to master. 

Full Body Swimming, Driving from the Hips– That’s right, swimming with your hips! The arms create the most propulsion in a freestyle stroke, but you can’t just fight the water. Swimming is a technical skill and shoulder strength will only take you so far. Learning to “drive the hips” will make swimming feel easier and you’ll go faster. Win, win. Say goodbye to shoulder fatigue!

Sighting, Swimming a Straight Line– Why do you swim x:xx per 100yd in the pool but x:xx+30sec per 100yd in open water? Well, one of the first things to assure is that you are swimming straight! A few zig zags between buoys in a 1.2 mile swim can quickly add up to an extra 300 yards or more. Any extra distance is going to cost you time. 300 yards of extra time is significant. Swimming straight will not only ensure you are swimming the minimum distance, but also help to balance your body rotation in order to accomplish this. I will teach you the most effective way to sight, how to reduce your “drift” by balancing your stroke, and other tips and tricks to master this skill. 

This is plenty to focus on for now. I look forward to working with you this season to help you have your fastest, most comfortable, and most confident OWS of your life. 

– Coach AK

Andrew and I have worked hard to bring you more than just a group of people who meet to swim around buoys without purpose or direction. Expect each class to have a focus, expect some 1-1 instruction, expect some GoPro video analysis as needed, and expect to have fun and become a better athlete. We both look forward to seeing you June 2 at 6am, BB Clarke Beach. For any questions or comments please contact us at: patrickbradycoaching@gmail.com.

We are excited to announce ROKA as a team sponsor for 2016! ROKA, is “dedicated to empowering athletes with products that make them faster — faster than they were yesterday, faster than they were last season, faster than their competition.” We at PBC are always striving for that faster, and having ROKA to support us in that mission is a great honor. Looking for a way to join the #FindFaster mission? Take a look at our OWS Program starting in June, and visit http://www.rokasports.com/ 

Follow ROKA: Facebook | Twitter | Instagram

Coach PB
Cycling and Triathlon Coach, Madison, WI