Florida

I arrived in Florida yesterday. When I left my home in Alabama, it was 28F and sleeting. Today I rode in 80F weather. It is quite amazing to be able to do my pre-season here.

I rode close to 4 hours today, and it was an eye-opened of how much fitness I have lost this off season. I have a lot of work to do.

What I will ride in 2010

Through a partnership with Rome, Ga.'s Cycle Therapy, Shirley, Mass.'s Hot Tubes and Sun Valley, Id.'s SCOTT USA, I am proud to announce I will be atop one of the fastest bikes in the world for 2010 - a SCOTT Plasma 2 Limited. I will also be riding SCOTT footwear.

For most, that would be enough. But the bike will be custom painted in a design based upon the Brazilian flag, and will have customized matching brakes from TRP Brakes, custom decals on Edge 1-68 wheels, and I will also sport matching kits from Kiwami and eyewear from Rudy Project. Below is an image of the winning design.

Thursday

This past Thursday I had the standard mile repeats. After averaging a solid 5:21 for the first few, I definitely mis-paced the last one, ending in 5:01. Now, that alone would have been enough to fry my body, I thought.

That evening, I decided to run a half marathon on the treadmill. 13.1 miles and go nowhere. I started easy and kept increasing the pace as the miles clocked in, and ended the last one with a solid 5:20. My treadmill goes to 12mph ( 5 min/mile), so it made for some fun sprints in the middle of the entire run.

Unfortunately, the 20 miles for the day really overcooked my body, and now I have a bit of a cold. Hoping that by tomorrow my body will be ready to rock and roll once again.

South Carolina Half IM

Tomorrow morning I head out from Tuscaloosa, Alabama to Ninety Six, South Carolina, for what *might* be my last race of the season. I say might bcause I may just attempt to have my fitness carry over into November, and try to win MiamiMan one more time. What's 4 more weeks trying to stay in race shape, right?

Well, my body is tired. Juggling law school with professional sports is no easy task. I have tried to do both to the best of my abilities, but I need to knwo when to listen to my tiring body. I am still undecided, however, and won't make a final decision until probably 3-4 days after I return from the beautiful state of South Carolina.

I'm excited to be potentially ending the season with such an amazing event. I know the guys at Set-Up Events well and they always do an amazing job putting on world class events.

I will write more after the race.

FB

Pumpkinman Half Ironman - Maine

This past weekend I flew to Maine for the state’s only Half Ironman distance triathlon. I had never been to either Maine or New Hampshire (where we stayed), and was impressed with the area’s natural beauty. Despite all of the rain we had from the moment we arrived, race day turned out to be beautiful, sunny and breezy.

I barely slept the night before. The race drew the very best of New England’s athletes and my body decided the night before the race would be a good time to freak out about facing those guys. I did not fall asleep until 3:15 am, and with a 4:20 wake up alarm, that kid not make for very restful shut-eye.

The early morning fog made for humid conditions early on, and I felt just like home. The temperature was in the high 60F’s so I knew that would be a non-issue. I had brought gloves and arm warmers just in case, but was very pleased not to have to wear them.

The swim was a 2-loop affair, and I swam reasonably well, coming out of the water about 40 seconds down from eventual race winner, and former Ironman Lake Placid winner Tony Delogne. A large pack followed another 40 or so seconds down.

I rode the 2 loop bike course well within myself. I wanted to ensure I’d be fresh for the half marathon, but in hindsight I should have been somewhat more focus on maintaining power output on the downhill section of the rollers. I rode a 2:20, just short of 24 mph average.

Onto the run I was in 5^th, and decided not to take any chances early on and run a conservative race. I was clocking 6:15 min/miles early on , and not concerned about losing time to those behind me – and I knew I was not gaining on the ones ahead either.

I received a split early on and local athlete Jesse Kropelnicki was about 2 minutes down. At the next turn around I noticed he was slowly, but steadily, eating into my advantage. Rather than change my strategy, I decided to let the cushion continue to diminish in case we got into a long side-by-side duel to the line, and I’d be more rested that way.

At mile 10, the gap was down to just over a minute. I hit a bad patch and at mile 12, I was only 18 seconds ahead. By then I was able to start pushing the pace, and with a long uphill before the downhill finish, I was able to turn on the afterburners and guarantee a 5^th place and podium spot among the Elites, avoiding an all out sprint for the line. Jesse definitely had me running scared for a good portion of the run!

Huge thanks go out to Kat Donatello, the race director, who put on an outstanding event, to Matthew McCabe and his girlfriend Marlene, who played the role of homestay hosts extraordinaire for the entire weekend, and to Leland for being so crafty in maneuvering the race course to snap shots that would rival Tim Moxey and Graham Watson’s.

A little Swine Flu Update

Upon returning from what was a successful training camp in beautiful Gainesville, FL, in which I managed to ride 5 hours for three consecutive days and invoke the wrath of my crotch, I found myself with a slightly compromised immunological system. Aside from the heavy training load, I also lost a little weight and with it, the ability to ward off viruses and other nasty bugs that thrive on weak defense systems. Many thanks go to the Black family for being wonderful hosts ( yet once again) during my stay there. My trips to FL would simply not be the same if not for them.

On Monday, I felt slightly off. On Tuesday, fever had set in and I was unable to move much. Leland picked me up from school ( I was already unable to drive) and took me home. My body temperature was 102F for a while, and I was diagnosed with swine flu.

I usually don’t get sick. When I do, I fight it off rather quickly, or at least, quicker than most. Not this time. Today, over a week after showing the symptoms, was the first day I am even sort of back to a normal routine. It was a nasty bug.

While I am upset to have lost these past 8 days of training which I really needed to do well at PumpkinMan, I am only left with the option of doing what I can, with what I have. I am not changing any plans regarding the event and plan on fighting as hard as I absolutely can come race day.

After that, I will most likely be racing the Chesapeake Man Ironman distance event on Sept. 26. Once again, another event I would have appreciated the extra 8 days of training, but another event I will fight as hard as I can, with what I have.

Onward.

Heart O' Dixie Triathlon

Despite a 31 mph ( ~ 50kph) crash at mile 23, I was able to win the 30th edition of this great Southern Classic.

I had a good swim, exiting the water first. I led for a few miles and then got caught and paced 20 meters back until a crack in the asphalt brought me down. I must know how to fall, because I have very little road rash to speak of. Even my awesome Kiwami Kameleon suit is not torn! I was bleeding a little on the run, but was able to hold 5:38's on the 7 mile run to win by 26 seconds.

Here is an article: http://www.meridianstar.com/sports/local_story_206234215.html?keyword=secondarystory

It is very exciting to add my name to the winner's list of such a classic event. Next on the schedule is PumpkinMan in Maine in Mid september. Prior to that I will have a 2 week training camp in Florida, where I have been for the past couple of days.

I am at my fiancee's parent's lovely home. It is absolutely awesome being here, and I could not ask for better future parent's in law.

Will post an update from the camp in a couple of days.

Peavine Falls 4th of July Run

Yesterday I decided to mix it up with the road runners at the Peavine Falls 8.2 mile Run. The race has a rolling first mile, then a 2.5 mile climb to the top of Peavine Falls, a 2.5 mile downhill run, and a 1.2 mile single track to the finish line.

I had a good start with a group of about 15 other runners. At the 1/2 mile mark I realized the pace was a bit too quick ( 2:37 at 1/2 mile) so I slowed it down, as the pack ahead started to get strung out. My decision proved smart as slowly the group started to thin out. Although I was passed by a couple of runners in the next mile, the looooong uphill to Peavine gave me plenty of opportunity to get them back, plus some others.

I was running strong up the climbs and pushing the downhills, so right after the turn around I was in 11th place, with 10th within 16 seconds. I tried and tried to get him back, but we seemed to be running nearly the same speed. In the last mile, after a long surge, I was able to get within 3 seconds of 10th, but as soon as he saw me, he turned on his jets and sprinted out of sight. I crossed the line in 11th, in 49:54, averaging 6:05 min/mile, in one of the toughest run courses around, and surely the toughest one I've ever done. This same time would have put me in 3rd place last year. It was a very competitive field.

I will definitely be back next year to try to break the top 10 and the 6 min/mile barrier.

Leland's dad was there as well, and ran a super strong 1:05, averaging under 8 minute miles. he has been on a awesome running grove lately and it showed in the race. Leland and her mom and sister were there also, but had a slow start and missed my finish, arriving just in time to see David's strong finish.

Afterwards, we went for a short swim, and I rode my bike home. When we got home, we grilled out. It was a great wa\y to celebrate America's birthday, as well as our independence and freedom.

Alabama State Games - 2x Gold Medalist

Yesterday I celebrated my 34th overall career win ( second this season) in successfully defending my title at the Alabama State Games. It was a brutally hot day with index temperatures reaching over 102ºF but much better to race in an oven-of-a-day like today than in monsoon like conditions when I raced the Buster Britton Triathlon (finishing 7th) last week. After such a disappointing result, it was nice to redeem myself and be on top once again.

After exiting the water in 4th place a few seconds behind the lead group of 3, I had a fast first transition and by the half mile mark on the bike I had the lead. I am fairly familiar with the 21k rolling bike course, and played it to my advantage to start the bike with a 2 1/2 minute advantage.

Onto the run I started off fast but quickly realized the heat would take the best out of my legs on the day. I was able to play around with my lead, and even slightly increase it as everyone else also succumbed to the scorching heat. I am now a 2x State Games Gold Medalist!!!

Next on my calendar will be a 7 week long "training camp" at my own home, focusing on the upcoming 1/2 Ironman events I am currently scheduling for the summer. I am still unsure which exact races I will attend, but should have decisions soon.

Twitting...

I decided to finally give in to the wave of the future and get a twitter account. Now you can follow my racing, training, career, injuries, ups and downs on my website, blow, and Twitter! Wow, it may just be a little too much Felipe Bastos for one to handle.
:-)

www.twitter.com/felipebastos1

Some news:

I just got a pair of Profile Design's CX3 yesterday for the race bike. Will install it this week. This will get me lower and int a tighter cockpit - hopefully resulting in faster times.

Also got a shipment of Brooks running shoes, bags, hats, etc... Very nice stuff, and my feet are thankful. I even got a pair of XC running flats for the off road events I plan on doing this year ( first one done, and a surprising win).

The Beast of the East Half is only a few weeks away. I feel underprepared, but I felt the same way before the Brookside Off Road Duathlon and somehow pulled off a win. Will keep my fingers crossed for the same.

I am 2 1/2 weeks away from being done with my 1L year at Alabama Law. Word is that is really levels out from here. I can't wait. This semester has killed me. So kuch so that I have already schedukd 2 training camps for this summer. One in Alabama, the other in Florida. Can you handle the heat? :-)

Kiwami race kits should be here within the week. Can't wait. Their stuff is out of this world. Check them out at www.kiwami.fr.

'Til next time,

Felipe

First Race, First Win

This weekend I was finally able to remove all of the cobwebs from my racing legs for the season.

It was a day of many firsts for me: first overall, first ever off-road race, first race of the season, and first win in a Duathlon. The race consisted of a 5k trail run, a 9.6 mile MTB ride through muddy trails, followed by another 5k run. I went back and forth between 1st and 3rd place through the entire race, but through the adversity of my competitors ( one crashed out, and another went off course), I was able to clench my first win of the season, as well as my first win in an off-road event and a Duathlon.

The Brookside Off-Road Duathlon was my first ever race in a mountain bike, and at times it showed through my lack of skills clearing obstacles, riding through creeks, or waist deep puddles. I was able to overcome that with pure power of the road or the packed dirt sections.I started the 2nd run a full minute off the lead, but was able to run a first of 2 laps in 7:45, and begin the last lap with a 5 sec lead, which eventually grew to a 35 second winning margin, crossing in 1:23:50.

I will be racing a local Aquathlon in 2 weeks, and then the Scenic City Triathlon on April 26.

Race Fitness

My body usually takes a while to reach 'race fitness' each season. I usually end up doing events in early March that turn out being reality checks for me.

This season has been particularly bad in regards to reaching race fitness. It is important to distinguish fit from race fit - and know I am fit, for many recent individual sessions tell me so.

However, putting it all together from a number of sessions into one successful event is more difficult. As an example: recently, I did a workout that consisted of a bike warm up, a steady aerobic session, then 15 x 1k running, on the road. I use a 1k, not flat, stretch of road inside my neighborhood. do a km out, then a km back. It starts right from my house, goes downhill a little, turns right, slight uphill, turn right, uphill slightly, then downhill slightly, left turn, then flat the remainder of the 500m. the average rest was 30 seconds, and each k was just under 3:30 average. Nothing earth shattering, but an ok pace for a half ironman.

The first race of the season should happen shortly though, so I can see where the fitness currently stands putting all 3 sports together.

Spring is here

The past few days have been nothing short of gorgeous. Flowers are blooming, birds are chirping, the sun is shining. But every year around the same time I get taken over by the pollen in the air. I am terribly allergic and suffer with the amount of these particles in the air. I am sneezy, my eyes and nose itch, and I feel a bit lethargic.

But I will take the warm weathr over the cold anytime, so I am very much looking forward to training in the heat - I do far better in warmer races, even hot ones, than the ones where the temps dip below 50F. I guess being Brazilian my body is just more used to hot, humid, more tropical conditions.

Long time no update!

I know it has been quite some time since I last updated. I am usually good about posting, but life has been so hectic that I've been stretched thin since the beggining of the year amd the end of my first training camp of the year.

Everything is going quite well. I am only a few short weeks from being done with my 1L year at Alabama Law. I antecipate the next 2 years being far less difficult and time consuming, which means I will once again be able to devote a reasonable amount of hours of my week to training.

Because of this change, I have adapted my training to take less time. As such, I had to up the intensity quite a bit, and it has been rough to recover from many of the sessions. As an example, on Thurday I went out for a 8 x 3 min hard/2min spin, followed immediately by ( running) 2 min hard/ 30 sec. walk. Afterwards, I rode home. I just did the repeats on a flat, out and back section of road 10 miles from my apartment in Tuscaloosa ( where I spend my week days), and did the run intervals on the dirt roads nearby. It really reminded me of my long gone ITU days - I just put my running flats on my Hydrotail and off I was. This is definitely a session I will be doing weekly.

This Saturday ( Mar 14) I will race my first event of the season - the Camp Partlow Duathlon. I have only done a few Duathlons in my life - they hurt a lot! - and am quietly looking forward to pushing myself over a run/bike/run event once again.

I will update soon about it. Don't want this first post back to get too long!

FB

Not exactly 'better'

Although I have gotten better from whatever Super-virus that got ahold of my cells, I am still not healthy. The cough is still very much with me, as well as other symptoms I will not list here - for your benefit.

I have only managed a few days of okay training in the past 2 weeks trying to fight the little bug off, but he is still resisiting.

I am hopeful that upon resuming normal training with today's 'long' run I will cook it inside me. :-)

I will keep you posted.

Sick, now better

After returning from a great, 3-week long Training camp in Florida, I got a cold. I did not get sick even once in 2008, so I sort of knew my streak was running out. It must have been a super strain, because I was out of commission for 5 days, when it usually takes me 48 to 72 hours to be back in gear.

I am now slowly getting back to the rhythm of things, and had a good, short swim session this morning. The weather in Tuscaloosa has been much colder than usual, so I have been riding indoors far more often.

I have a Kurt Kinetic Rock N' Roll Trainer and really enjoy it. It has a very road like feel, and makes time riding indoors almost bearable. I am actually thinking fo doing most of my early year riding indoors, which is something I have not done in the past. Hopefully it will work.

Only a few days left in Florida

Week 2 of the training camp is in the books. This past Sunday was the last day of the big push. I rode 121 miles ( crossing the FL-GA border) and then had a 5 mile run afterwards. All in all, just shy of a 7 hour training day. While most people were enjoying the weekend, for me it was just another working day.

Being down here makes it far easier to get the mileage done. The weather is gorgeous, the roads are smooth and the shoulders wide. Also, since I am not at home it forces me to focus on the reasons I came down: to train, get fitter, faster, and lay down the foundation for a successful season ahead.

The camp ends this weekend, coinciding nicely with the Gainesville International Triathlon.

I am far from race shape, so it should be an interesting way to jump start my body. I will then make the drive back to Birmingham, and pack to Tuscaloosa, where I have to be for 9 am Constitutional law classes beggining Monday, Jan 12th.