Lake Time

Lake Time
Okiboji 7/2011

Saturday, November 6, 2010

Endurance Nations OS November Intermediate

Well I have joined endurance nation for my next tri season to try and take me to the next level.  We are in week one and WOW it is for sure a new style of training for me and difficult.  I am learning how to train with power and a power meter.  I knew going into this program that my bike was weak and required a great deal of neuromuscular reprogramming and I was right.  This program is a 20 week program but the beauty of it is we don't train over 8 hours in a week.   My FTP (functional threshold) for my bike was 171.  Goal is 225-230.  This was found after going all out for 42 minutes and then finding my average power overall.  My vDOT for my run is starting at 45.   Goal vDOT is 50 +.  My OS starting weight is 160 and my racing goal weight will be 150.  My starting wt/kg on the bike is 2.8 and my goal is 3.5.

This last year brought me training after training and race after race which = lots of injuries this year.  ITB nagged me the entire year and I got to be on prednisone 5 x and don't want to experience that again.  Goal is training smarter and learning to listen to my body.

My AA race this year is Ironman Wisconsin on Sept 11, 2011.  This will be a very emotional race for me for several reasons.  Number one it is my first IM.  All the heart, soul, and traning that goes into this will shine on 9/11/11.  My family will be there at the finish line and this is always emotional.  I am sure I will be exhausted beyond all means and seeing my family and hearing my name will be the best in the world and seeing My wife, children, and family members will just top this off.  # 2.  I am a career firefighter for the city of Des Moines, IA.  I am running this race for the 343 brothers and sisters that lost their lives on 9/11/2001 during the collapse of the Twin Towers.  So every time I say I can't I am going to close my eyes and remember those 343 brothers, sisters, and their families.  When I cross that finish line which I will no matter what I will see my family and hear their voices which keep driving me on daily, point to the sky and thank the LORD above, throw out the EN gangster sign, and remember 9/11/2001.....WE WILL NEVER FORGET!!!!!!

Also in this blog I want to throw out some important messages.....I need to thank my wife, Alison JC Noftsger.  I can't start telling you how much time and dedication she has had to give up and endure for me during my training and races.  All but two of them were out of the state of Iowa and one out of this Country (Jamaica) this year.  Those are long days and with both of the kids makes it harder and sometimes hard for her to really soak in and enjoy.  On the other hand she is the first one to cheer and yell at me in and out of transition!!  She is the first one to ask how I am feeling and to much me that much harder in the "pain cave".  She brings me water, food, towels.  I just can't tell you how much I appreciate and need her in my life.  My two little one's-Keegan 13 and Olivia 8.  Love to travel and see them at my races.  Love when they see me and try to run along when they can and yell at me.  Keegan started doing tri's and races about three years ago and continues to improve.  Keegan went out for Cross Country this year and really liked it.  Lots of form improvement and race time improvement.

Thanks go out to aTc (Altoona Tri Club).  Again we push and prod each other in each of our workouts, call on each other with questions, and bark at each other when needed.

Well enough for now back to the Iowa Hawkeye game.

Rest easy my friends.