Larry's Blog Pages

May 30, 2009

10 Questions with Richard Pady

1. You have been involved in multisport for a long time for a young person. How did you get started back when the sport did not have the hype, the pre-Olympic years?

RP - When I was 14 years old there was a little 1/2 Marathon in my home town of Midland, Ontario. I found out about the race 1 week before. Back then there were no books or websites (at least not in Midland). We didn't know what we were doing but my mom had me run half the course on Tuesday and half the course on Thursday and I raced the full 1/2 Marathon on the Sunday. For a kid who didn't really train for any sport at the time, I ran 1:45:21 on a very hilly course. I loved it. It was at that race I heard about a triathlon that was going to be held in town in June of that year (1989). It was a 1.5km swim, 45km bike, 12km run. No sprints back then. My sister and I started training a month out from the race.
We'd get our 10 speed CCM bikes out and try to ride the course or parts of it, we'd get into the pool and see how far we could go without stopping (I think I made it 10 lengths = 250m) and of course I didn't need to worry about the run because I had already done the 1/2 marathon in April. On race day, I wore my Body Glove windsurfing wet suit in the swim so I would not drown, I rode the 45km bike on my 10 speed with no aero bars and I think I walked 50% of the run. I finished in a time of 3:01:45 and my sister beat me, which to this day she still reminds me of anytime I do well in a race. I can't explain what I enjoyed so much about it but I was hooked and we started learning more about the sport and where other events would take place. I was so lucky to have two of the most involved people in the triathlon world here in Ontario at the time. Graham Fraser had his triathlon series, which to this day is one of the best series in the world, and Barrie Shepley was, and still is, one of the more involved men in the world of triathlon.
Graham's races and Barrie's coaching lead me to the career I had and the sport I love.

2. Looking back at some earlier results in your career, I recognized some familiar names in your races. Is there anyone you competed against during your first few years that you follow and cheer for when he or she races?

RP - I wonder who you are talking about .......... Actually there were so many close friends and training partners that I have followed and cheered on from the TV or the internet. Back then, triathlon was so small we didn't just race with which other we also traveled and trained together whenever possible. I spent many summers with Simon Whitfield and Jasper Blake training in the hills of Collingwood, Ontario. My training partner at the track for many years was Lori Bowden (helped I had a crush on her!!) and when I went to University I trained with Noel Harrington (1997 IMC champion) and Mike Buck who basically won every race he went into back in the 90's. Now I train whenever possible with my close friend Tara Norton. So in my 20 years in the sport I have been very lucky to train with some of the best athletes our sport has ever seen.

1. You have your Healthy Results Coaching business ( ) that, I assume, fills up most of your schedule. The address on the site states Orangeville, Ontario as the location. Why did you select this town as your base as opposed to the bigger cities in the area?

RP - It was a location that fit for both my wife and myself. My wife, Heather, was finishing up Chiropractic college in Toronto in 2000 and together we were trying to figure out where she could set up a practice and I could still run my coaching and personal training business. My sister, Kim, is also a chiropractor and was looking for a partner in her practice which was in Orangeville. It was a great fit for Heather. When we came up to Orangeville for the first time it became clear that it is one of the best training areas in the world for triathlon. I have been all over the world with triathlon and there are few places in the world that have as much variety of running and riding routes. Low traffic and beautiful roads. We also have two pools and three locations to open water swim.
Some think one down side is the snow in the winter, but we have great cross country skiing up here so it allows me to get off the bike trainer and get outside to build my endurance over the winter. My business might be bigger in the city like my friends who are coaches there, but I like the lifestyle of the small town. For me it's about lifestyle first, work second.

4. If my math is correct, you raced 9 years as a Pro from 1995 – 2003. What were the main factors in dropping from the professional ranks and racing as an Age Group athlete?

RP - 2003 it was clear I was not going to be like my friends Jasper Blake and Simon Whitfield and my focus in life was changing. In January of 2004, my wife and I welcomed the birth of our daughter Elizabeth. I was now a husband, dad, coach and then if there was any free time, an athlete. I do the sport for fun now and don't need the pressure of racing professionally.

5. Being a Professional Triathlete is a tough job and it is hard to make ends meet a lot of the time which turns a lot of Pro triathletes to coaching. Does coaching give you a similar level of satisfaction when you see someone else reaching their goals compared to the excitement of competing in your own race?

RP - Being a coach is more rewarding then my own racing career. I've always been the guy who is the leader in the group and enjoys helping people achieve their very best. I got into coaching not to pay the bills but because I wanted to stay in the sport I loved. I enjoy coaching athletes of all levels. I currently have two junior athletes with a world of potential, many first time Ironman or 70.3 athletes, and a hand full of elite age group athletes. Every hour of my day is different for me as a coach. I get a lot of satisfaction from my job, from seeing an athlete finish their first race or winning their age group. I'm very lucky to be able to love what I do for a living.

6. What words of advice do you most commonly give to your athletes?

RP - Training is all about being consistent. Everyone is looking for the upper hand in training or the magic workout or gear, but at any level unless you learn to train consistently nothing else matters. Being consistent is not as easy as it seems on paper. It is not about hours trained or finishing all the workouts in a program. It's about doing the right workouts, at the right time, at the right level of effort.

7. What race experience is your most memorable and why does it hold such value to you?

RP - In 1993 I missed making the national junior team by 3 second. I spend the next year preparing for the National Championships. I had the date written all over my walls in my bedroom "June 17th, 1994". It was my last year as a junior. I had a great swim and solid bike but it was my run that got me across the line in second place. Winning a silver may not be a gold but if you look at the athletes that came out of the junior ranks that year they all went on to very strong professional careers. It also was the race that turned triathlon in to a lifelong passion.

8. I was reading a blog yesterday and followed a link to a race a few Canadians had entered called the American Triple T Race. This is a three day, four race epic with a quick Prologue Tri on Friday. Two Olympic Distance Tri races on Saturday and a Half Ironman distance on Sunday. I noticed your name in the overall rankings and it looks like you put in an incredible performance for the combined four event win. Congrats! What drew you to this tough endurance challenge in Ohio?

RP - First, thank you.

Why TTT?....Peer Pressure........I had a few friends that did the race last year and they thought it would be something I'd do well at, well actually they told me I could win it. My biggest weakness is when I get challenged. I'm not as fast as someone who races ITU, but I do still swim under 20mins for 1500m, bike 40k an hour on a rolling course and can run a 35-36 minute 10k. A long with my speed I have been training off and on for Ironmans for 9 years, so I have the endurance most of the short course athletes don't have. But one of the real reasons I did the race was because I like to challenge myself. It is a one of a kind race.
It tests your speed, endurance, and mental strength over three days. All four races are some of the most challenging course you'll ever find. It is not like most endurance triathlons. You have to go fast in the first two events to stay in contact with the leaders but if you over do it you play for it on the Sunday race. I positioned myself well going into Sunday and won the race because I didn't fall apart on the final 21.1km run. To read more go to

9. Seeing the results from question 8 and your results in the 2008 Muskoka 70.3 race you can tell you are still in amazing shape and you still love to race. How many races a year does it take to fill your appetite to compete? What other races are on your schedule in the future?

RP - Funny I don't really have much of an appetite to compete any more. I just race to see how fast I can go. I've done almost every triathlon in Ontario in the 20 years I've been in the sport. There were seasons back in the day (pre wife and kids) where I raced almost every weekend. Now I love the process of getting ready for a race and the art of getting in shape. Race day is more like the test to see if I did the training correctly. I train about half as much as most of the athletes at my level and I race even less.

(Since I stopped racing as a professional) In 2004 I raced once In 2005 I raced once In 2006 I raced once In 2007 I did 3 races In 2008 I did 2 races

My goal for 2009 is to get back into the sport I spend so much time talking about. I love coaching and I feel I'm even a better coach when I'm training and racing as I'm more in tune with workouts, dealing with the challenges athletes face and how to balance training with family and work.

10. What goals have you outlined for yourself in 2009?

RP - This year I'm doing Ironman Lake Placid for my charity On top of a fundraising goal of $250,000.00 to fight Childhood Cancer I hope to qualify for the World Championships in Kona. In Kona I'm hoping to medal in my age group (35-39). I know this goal is big, it will take more than likely a sub 9hr race in Kona to do it, but both my coach and I feel it is possible. Other then the three major events I'll do a hand full of running races and local triathlons (Huronia, Wasaga Beach, Bracebridge) here in Ontario.

Once again, thank you very much for your time!


May 29, 2009

Milton Du is coming soon...

I have not been blogging much in the past as family life and work have left a little time to train and not much else. Hopefully, I can get back into the swing of things with some quick hits and maybe have some people follow my work.

I read a lot of the blogs out there, mostly the Canadian pros like Simon, Kyle and Brent and the likes, to see how the multisport community runs. I am always impressed by the training they are able to achieve in a week but am also amazed at how they tend to change things up a lot and go with the flow for most of their workouts. I think it says a lot about how well they know their bodies and how they know what needs be done during their week to make it a successful training week.

I was following my plan to a "T" earlier this season but a few opportunities have changed things up such as my membership with Fletcher's Meadow Cross Trainers and training with friends. These make the training load much more enjoyable and motivating.

This week was a great week for me leading up to the Milton Du on Sunday. Last Saturday, Tom and I got out to Milton to ride the course and check out the road conditions this year. On Sunday, Tom and I got in a nice and easy long run during the kids nap in the afternoon. Then I had a great TT on Monday, some decent km's on the bike and run on Tuesday and a very fine brick session on Thursday with a PB on one of my home loops (16:29).

After my results from Victoria's a few weeks ago, I am very excited to best my times of last year on some of the courses. Hopefully, one weekend, that will be good enout for the win. Tough to say as you just never know who will show up for an event.

Best of luck to all those heading to Milton this weekend!

Larry Bradley
Age Group Du Guy

May 21, 2009

Victoria's Duathlon - Waterloo (5/18/09(

Our crazy weather of the past few weeks took a holiday in time to offer an incredible day for racing at Victoria’s Duathlon 2009. The night before, I had mentioned to my wife that I would stay home if the winds continued to blow as strongly as they were. Thankfully, when I got out of bed early to put some finishing touches on my bike, the conditions outside were showing excellent potential so I packed up the last of my gear and headed to Waterloo.

After getting registered, talking to some multisport friends and getting organized in transition, it was time to race. I requested to start in Wave 1 with the elites and top age groupers so that I could test my training with the best on the course. It was a strange start as the little girl they had as the official starter sounded the horn pre-maturely during the instructions sending all the athletes down the driveway. Everyone was quickly called back to the line for the real start. The next time, when the countdown reached zero, she hit it twice, so I stopped thinking it was a false start (as a couple of guys left a few seconds early). The rest of the field was off so it was already catch up time. I sped up to find the duathletes I usually race with (Bruce Bird and David Moore) and settled into a quick but manageable pace. A little farther out, I was surprising holding my own and running very smoothly so pushed a little harder than anticipated. I stuck close to a bunch of the triathletes I recognized from previous years on the circuit and came into transition in very good shape, just under fourteen minutes for the opening four km.

With a large group of runners pretty tight into T1 race positions flipped around but I was out to the bike in one of my best transitions and was feeling excited about the ride. I gradually got up to a steady cruising speed and, by the five kilometre sign, was catching up to four or five other riders that were all over the map with their pace. I was happy to be around because of their past results compared to my skill level, but honestly I would much rather be away from the traffic as it draws the attention of the unpredictable officials.

Today, my reason to cycle solo was punctuated as I was hit with a 2 minute drafting penalty for the actions of other riders (in my opinion). My consistent pace had me boxed in with this group and I didn’t feel like they were going to distance themselves if I dropped back. Dropping off would have ruined my momentum so I just kept plugging away trying to stay out of the way. I moved past the small group on a downhill and got back to the right side (as far right as the winter beaten road would safely allow without flatting) but heading up the next incline, two athletes went past me and gradually slowed pushing up the hill. Trying to stay out of their direct line, I moved to the yellow centre line and continued my own pace up the hill, which was faster than their current speed. This apparently, is a violation (pardon my ignorance as I am still fresh to the sport in only my third full year) and I was suppose to let them pass and let them fool around while I slowed to give them 5 metres.

When the motorcyclist gave me the penalty I was overly frustrated as I did not see what I had done to gain an advantage. I just wanted to ride as hard as I could and was trying to ignore the others around me as they seemed to be playing games that I could not avoid. As he tried to explain things, I sat up in my saddle to argue my case and lost more time and focus as we verbally battled back and forth for a few hundred metres.

By this time other riders were catching me and I was losing a lot of speed. I had to mentally block this out and get my head back into the race. I had not trained all winter to let this spoil my day! In the end, I blistered down the rest of the course and even passed the group (still riding together!!!) during the last 5 km of the ride, this time making sure not to get caught up in their games. My average speed of 38.4 km/h was way faster than previous rides in this race and we had an extra 5 kilometres to ride this year.

After another smooth transition, I was off for the run and sitting in a very good position. My goal was to keep it under sixteen minutes for the final four km as I knew I had expending a lot of energy to get back into the race. Most of the athletes on the run had stretched out on the road and were looking strong so I didn’t see too many opportunities to move up the charts. I continued to race my own race and it seemed to be going very well as I felt like I could actually run this final leg instead of shuffling to the finish line.

I finally saw the group chasing me at the turn-around marker, two kilometres out. I had not lost a spot on the last run to this point but knew it would be short lived with the speedy youngster, Taylor Reid, pushing through the field. He ended up zooming by just after we made the turn and was not slowing down. My focus remained to keep loose and get to the finish line. This relaxed frame of mind actually helped me patiently track down one cycling specialist about five hundred metres from the line. With only the grassy section around transition left, I hit the gas for one final burst and broke the (imaginary) tape in 1:17:17, posting a third leg time of 15:22.

This would have placed me in 11th spot (the seventh place athlete was DQ’d but is still on the sheet) for the entire race, well ahead of my top 25 goal. With my two minute penalty, I ended the day in 17th place and a huge improvement over 2008.

Even with the disputable penalty assessed against my race, I am still very happy with my improved runs and efficient transitions. My bike time was 12th fastest in the field and could have been a little quicker if I was just allowed to race. I will take all these positives into Milton when the season resumes in two weeks.

Thanks for reading,
Larry Bradley

May 19, 2009

Photos from Victoria's Du - 2009