Over the last 12 months, I’ve had the privilege of coaching Brandon Schow, a triathlete from San Francisco, whose transformation from a mid-pack age-group competitor to a serious contender for overall wins in 70.3 Ironman events has been nothing short of inspiring. His journey showcases the importance of caring, being open (in the sense that you’re able to listen and able to share), understanding of the uniqueness of the person’s needs and requirements, the power of structured, individualised training, and the critical role that commitment, communication and data-driven adjustments play in maximizing athletic potential.
The Early Days: A Self-Coached Athlete Looking for More
When Brandon first approached me last year in 2023, he was racing in the 30-34 age group, consistently finishing in the middle of the pack. He had talent, no question, but his training lacked the precision necessary to unlock his full potential. Like many self-coached athletes, his workouts were often too intense or insufficiently targeted. He needed constant coaching and a structured approach that aligned with his physiological makeup and the specific demands of 70.3 racing.
Implementing Structure: A Game-Changing Approach
The first step in Brandon’s transformation was designing a training plan that balanced his strengths and addressed his weaknesses. His training was structured around his unique physiological profile, informed by regular lactate testing and non-invasive monitoring.
By May 2024, we performed yet another key lactate test that provided insights into his bike fitness:
LT1 (Aerobic Threshold): 240 watts at 132 bpm
LT2 (Anaerobic Threshold): 280 watts at 144 bpm
These results were eye-opening. They showed that while Brandon had a strong engine, his metabolic profile and aerobic base needed way more attention. To address this, I shifted his training to focus heavily on aerobic development, making great use of heart rate and making sure that he would limit his excursion into the anaerobic territory (above LT2). This would ensure long-term gains without burnout. A pretty healthy approach.
The Mid-Season Checkpoint: Seeing the Progress
Recently, in August 2024, I tested Brandon’s progress with three 20-minute time trials on the bike. His results were much better now:
Power: 280 watts (+40w!!)
Heart Rate: 134-136 bpm
Lactate Levels: 2.4 mmol/L (lower!!)
The steady-state lactate across all three 20min TT’s confirmed that his aerobic condition (incl. lactate clearance, lactate tolerance) had improved significantly. Brandon was now capable of holding 280 watts (=muscular strength endurance) for extended periods at a manageable heart rate, meaning his fitness (=performance V02max or FU) had reached a new level. We knew that 280 watts would be a realistic goal for his upcoming 70.3 race in Santa Cruz.
Race Day: 70.3 Santa Cruz 2024 – A Breakthrough Performance
On September 9th, 2024, Brandon took to the start line of the 70.3 Santa Cruz, prepared to showcase the gains he had made over the past year. His results were a testament to his discipline and hard work:
2023 vs. 2024 Performance Comparison:
2023 Finishing Time: 4:35:02 hrs
2024 Finishing Time: 4:09:04 hrs
2023 Swim: 31:08 min
2024 Swim: 27:02 min
2023 Bike: 2:30:50 hrs (247 NP, 23.9mph)
2024 Bike: 2:12:18 hrs (283 NP, 25.5 mph avg)
2023 Run: 1:26:59 hrs
2024 Run: 1:24:13 hrs
Brandon improved his bike time by 18 minutes compared to 2023, with a much higher power output of 283 watts, translating into an average speed of 25.5 mph. Despite the increased intensity on the bike, he still managed to run faster, cutting over two minutes off his run split. His overall time improved by a staggering 26 minutes, propelling him to a 6th place finish overall and 3rd in his age group—a far cry from his 57th place finish the previous year.
A Deeper Dive Into His Progress
What’s particularly impressive about Brandon’s journey is not just the numbers but the underlying physiological & psychological changes that occurred over the last 12 months. His mental endurance, confidence, VO2 max utilization improved significantly, meaning he’s now able to operate at a much higher percentage of his maximum aerobic capacity. His muscle fibers, especially the slow-twitch endurance fibers, have adapted to handle longer, more intense efforts without fatigue. This is why, despite expending far more energy on the bike this year, he still had the stamina to improve his run performance.
In short, Brandon’s oxidative capacity and muscular endurance skyrocketed, allowing him to race at a higher power output without compromising his run, which is key. A strong run is the result of superior bike fitness. That being said, one still must develop the run separately.
Injury-Free and Consistently Improving
One of the key factors in Brandon’s success has been the ability to stay injury-free. In his self-coached days, nagging injuries often held him back, preventing him from building momentum, especially in the running department. By focusing on recovery, strength work, and sensible training loads, Brandon has remained healthy throughout the year—allowing him to train with more enjoyment, purpose, and smarter without setbacks.
Looking Forward: What’s Next for Brandon Schow?
Brandon’s 2024 performance at the 70.3 Santa Cruz has shown that he’s now racing to win. The leap from middle-of-the-pack age-group competitor to top overall contender is rare, and it highlights the power of a personalized training plan, consistent testing, and smart adaptations. As he looks ahead to future races (70.3 Worlds in New Zealand this fall) including the potential for more podium finishes, Brandon’s development continues to accelerate.
His story is proof that with the right guidance, a committed athlete can make significant strides—even in a sport as demanding as triathlon. The journey doesn’t end here, and I’m excited to see where Brandon’s hard work will take him next.
