Ironman Cozumel Recap

We arrived in Cozumel, Mexico on Tuesday, November 20th around 12:30 p.m.  Note we flew directly into the small but eloquent Cozumel airport.  (Highly recommend if you can versus flying into Cancun, then being transported about 20 minutes to the Ferry and having to load things on it to travel 30 minutes to Cozumel then grabbing a Taxi).  We then took a less then10 minute taxi to the Cozumel Palace which is where we stayed.  Note this was one of the host hotels for the Ironman event.  Therefore, the transfers were included in our fee.

This resort (Cozumel Palace) Link here to check this beautiful resort out!!  is beautiful and set up for the whole family. Its all inclusive and rated 5 stars.  Our kids had a blast!! We snorkeled in the sea and the corral reef was right out the back door, swam and played games in the pool, kids activities everyday, and events every night until 9:00 p.m.   The Ironman Expo is out the  front door and directly across the street, the bike mechanic was set up right outside the hotel door, and the finish line was one block south from the front door.  We went by the resort 2x on the bike and 3x on the run.  Was perfect!!!  Also note my father and mother in law traveled with us and they even stated it was beautiful and was very easy for them both to get around.  They had never seen or been to an Ironman event and they loved it!!!

Tuesday when we arrived and I went for a nice hot, humid, 4 mile run.  I was hesitant about leaving the resort but it was stunning!!!  Headed south from the resort and noted lots of scuba diving shops, equipment, mopeds(main way of getting around by the locals). Recommend getting there several days early to acclimate to the weather.  For me the last few weeks I had been running and biking in 30 degree and below weather so it was a shock to the system.

After the run we unpacked the bike and put it together.  Everything looked great.  Packed it in a Thule hard case. Link here to check bike case out
Then took it out for a 30 min ride just to be sure she was good to go.  Rode out to the swim start which was 5 miles south from the resort.( Lots of issues with my seat post falling down despite putting Fiber Rub on the post.  Was a HUGE worry for race day)  A place called: Chankanaab Park Link here to site again stunning area.  Noted the road to be rougher then the very smooth newly paved road I was told about.  More on that later.

Here is another view...The yellow was the bike route.

Wednesday morning met up with Shaugn Simmons and we went for a swim in the waters behind our resort.  The red flag was out which means no swimming but the life guard told us all Ironman Athletes were permitted to swim cause these conditions would most likely mimic race day conditions.  I thought you have to be shitting me.  So we jumped in and the water was warm and cozy.  Well, then we started to swim into the current and it was very rough but doable.  When we turned back and had the current somewhat with us it was smooth.  Lots of jelly fish and took a hit to the right forearm.  Yep I was done cause those little bastards were everywhere.  The lifeguard told us when the sea is rough like this they move into the more protected less rough areas.
  

Wednesday at noon I met up with a couple of other Endurance Nation athletes(Tim Cronk and Jim Cornell) and we were going out for an easy paced slow run.  Hot and humid but actually felt good except for the blazing pace :).  They were trying to wear me out for race day.  I am convinced of that now.  Check it out here: Link to run with EN Crew...  Note my EP (Easy Pace) is 9 min miles so I was hurting a little.  Was glad I went though and it was great to meet them vs just taking via dashboards and Internet.

Thursday the EN crew met up again and we rode one loop of the bike course and the wind was out in full force to show us who was the boss.  If you look at the map of the Island above the bike loop is basically the square you see.  So we start out on the west side of the Island and headed south here we had a 14 MPH head wind, wow!!  The three of us biking and all in EN Tri outfits-just had to throw that in there cause we truly looked way Bad Ass took turns pulling.  Noted how rough the road was-it was like lots of pea gravel so a constant movement/roughness on the wheels.  We all agreed there would be lots of flats and come race day holy smokes they were everywhere.  You then bank east and are somewhat protected from the wind but we could still feel it-this was like a false small climb I thought.  Then we turned left and was headed North along the coast line.  BEAUTIFUL view!!!  Here is where the brutal cross winds came in effect and YES IT DID!!  Note you are not allowed to use a disc wheel do to the danger of the strong cross winds and I can see why now.  Therefore I was racing with a Zipp 404 fire crest on the front and back.  To me again this was a small constant climb or so it seemed with the wind.  We then after what seemed forever banked left again and were now headed South back into town and we had the sweet tailwind and we had some fun here doing a few FTP pulls.  We arrived back in town and I noted it to be  a 39 mile loop.  Therefore making the bike a little over 113 miles.  More on that in a few.  (I was right by the way).  That ride for me was .76 intensity.  Again pretty sure they were waring this old man down for race day.

Bike Numbers from the Team Ride:

Entire workout:
Duration: 2:01:00
Work: 1242 kJ
TSS: 110.5 (intensity factor 0.746)
Norm Power: 188
VI: 1.1
Distance: 39.338 mi (1 loop)
Elevation Gain: 80 ft
Elevation Loss: 40 ft
Grade: 0.0 % (38 ft)
Min Max Avg
Power: 0 560 171 watts
Cadence: 30 196 90 rpm
Speed: 0 28 19.5 mph
Pace 2:09 0:00 3:05 min/mi
Hub Torque: 0 33 6 lb-in
Altitude: -178 -126 -146 ft
Crank Torque: 0 1098 160 lb-in
Temperature: 78.8 89.6 83.4 Fahrenheit

Went to the athlete check in and packet pick up Thursday afternoon.  Again about a 100 foot walk from the resorts front door.  Very quick and easy.  Much smaller then the Expos I have attended in the states but still a spot to drop some money.  In and out in less then 20 minutes.  Received a bag, jacket, and all the normal race garb.  Best stuff all year.  The jacket alone was sweet.  Then when you finished the race we received the best race shirt I have ever gotten, a medal, a flower necklace, and a large Ironman Ford towel.

We then had to walk down to the northern part of the Island where a lot of the cruise ships port.  Needed to do some shopping.  Keegan was on the hunt for some of the fake Oakley's they sell (Foakley's).  They were everywhere.  The first store had a few and he wanted 180 bucks for them and we had him talked down to 15 dollars before leaving and passing on them.  We then came to a store where Keegan found 3 pair he liked and I have to say they were sweet.  Okay the price for all three started at 180 bucks and prior to us leaving and passing on them he wanted 15 a piece.  Keegan told him he wanted all three for 20 bucks and no more.   The seller stood firm on 30 for all three.  When we were leaving he told us to come back so he could talk with us and Keegan told him no thanks he was done playing games.  My son is very frugal with his money and I was proud to see him stand his ground and be willing to walk away!!  One shop we seen them pulling the glasses out of a big box, dusting them off prior to putting them on the shelf.
Keegan showed me the site: fake Oakley's dot com.  He said this is the place to get them dad and you can even custom make them.

Thursday afternoon met up with Paul Hough and his family.

Friday we just hung out at the pool side, snorkeled in the sea and got to meet several other athletes.  Another EN Team member arrived and so it was fun to sit and chat with the crew.  Everybody was starting to get a little anxious and nervous.  Lots of talk about the swim and bike portions.

Saturday is my day to drop of the bike and transitions bags, really carb load-well for me I was just eating everything I could.  I then hit the water with Nuun tablets.  Goal was 1 gallon plus and it was a success.  Simmons reminded me that after seeing me eat Tuesday he was convinced I started my carb load then.

Taking the bike out to the drop off consisted of us getting on a bus with our bikes and T1/T2 bags.  Was interesting but free.  It was packed but that was expected.  Checked out where we exited the water, ran to the showers, got the T1 bags and then to the men's changing room.  It was quite the distance but we all had to do it.  Planned on taking a shower for sure to get the salt off me then changing.  I was then in the 3rd row of bike racks and 3/4 the way to the end.  The 2 bikes around me were a no show for the race so I had plenty of room.

My last big/large meal was lunch.  For supper I went very light and mostly liquid.  Felt as if I was starving but knew better.

Saturday night I slept poor as usual so 0400 came very early.

RACE DAY- SUNDAY, NOV 25, 2012

I was awake before my phone alarm and wake up call happened.  I then lathered myself with the help of my wife from head to toe with Scape Sunblock 50 proof.  Then got dressed and met Shaughn in the lobby for a few carbs and coffee before getting on the bus for the 5 mile trip to the swim start.  

Off the bus and straight to the bike for I wanted to be sure and get the tires pumped up before the line got out of control.  Mission accomplished.  I then went to my T1 bag to place a few last minute items.  I then walked off again the swim exit to the showers, to my T1 bag, to the changing station, and finally off to my bike.  I wanted my T1 to still be under 10 minutes even tough I was showering and completely changing.

SWIM  Goal with the conditions to make the cut off......Actual time: 1:24:44

• Stats I could find show 2338 participants started the swim and 327 didn't make the time cut off or quit.  That is a 12.30% DNF in the swim alone.
• My goal was to really be under 1:20 initially but after they announced that the chop and current was very strong and to be careful my goal then changed to just make the swim cut off.  I knew physically I was prepared for a challenging swim but I have zero experience swimming in a sea or ocean.  
• 0640 the Pro men started and 0645 the Pro Women were off.  
• They starting lining us up on the Pier and there was no way they were going to get all 2700 competitors in the water by 0700.  Sure enough we were still getting in with 2 minutes before the start and they announced that if you need to jump the barrier to get in the water then do so.  
• I was in with plenty of time and decided since this was going to be a battle from the start I was just going to get the hell beat out of me and started 3 rows from the front and right in the middle. 
• The start of the swim we are swimming against the current this was interesting cause after 10 strokes I pulled up and the same buoy appeared to still be on my left.  Kept calm and noted I had better add a little stronger kick with my pull.  Successful.  
• Made the first turn then put the head down and what did I see an approximate 250 pound body smack dab in front of me.  He as freaking moving so I stayed right behind him just off of his feet and truly only sighted maybe every 20-25 strokes.  The water was as clear as you could see.  I'm guessing this stretch was about 1800 yards.  Noted the scuba divers on the bottom filming us and several schools of fish.  
• Now to the 3rd turn which I knew was going to be rough but also knew it was the final stretch home.  This was in my est about 1800 yards and we were swimming against the current again.  I felt this was the roughest part of the swim and the most body contact throughout the swim but just held my ground with high elbows.  I don't mind my feet being touched but I refuse to allow someone to swim over the top of me.   It felt as if I was swimming forever and ever and ever.  Again, tried to draft as much as possible and when I could hear the announces I picked it up the last 10 minutes.  
• Getting out of the water we had to pull ourselves up on the stairs which seemed to be a challenge and off we went to the shower.  
• after the swim I was in 150th out of 330 in my age group so I had to catching up to do.

Actual photo of the swim start

T1  Goal under 10 min  Actual Time: 7:47

• Again my goal was to be under 10 minutes 
• out of swim and sprinted across the mat to stop my swim time 
• Then lightly jogged to the showers.  As I was jogging I was undressing-see I can multi task!!
• Grabbed my own T1 bag and took it to the men's changing tent
• Dumped my bag out and ask for help immediately.  Once you had help that person stayed with you till you were done.
• Took off the Desoto Speed suit, and through on the Cervelo Bike Bibs and my racing sponsors jersey.  
• Had to rinse my feet off again cause they were loaded with sand
• Through on the shoes and out to the bike
• attempted to locate the person applying sunscreen but no luck so hoping the Scape that was applied at 0400 would last.

Bike Goal 5:30 or faster  Actual Time: 5:41:01

• The first 30 min of the bike I was very frustrated d/t the fact I had to stop and pull my seat up x2. Each time having to dump my damn tools, tube, clamps out cause the tool I needed was on the bottom of the bottle holder.  Each time though the locals were great and held my seat up.  The 2nd time I just didn't care so I cranked down on those screws, bolts to the point where I thought the seat post holder would crack.  Yep the seat post/seat didn't move again the entire ride.  I put a green piece of tape on it so I would know if it moved at all.  
• The wind was much different on race day then the day we went out.  We had a tail wind on the first part of the ride headed north from the swim start.  It then was a strong cross wind hitting us on the forever long straight away/climb.  Note as we were busting our humps in single file line this pelaton comes flying by which was 4 across and 8 deep.  No joke!!!!  The guy in front of me was screaming, "cheat cheat cheat"at them and it was funny.  
• Once we made the 2nd left turn heading back into town we had the head wind for about 9-10 miles.  
• Note this was for 3 laps and each lap it got hotter and the wind intensified!!!!!
• Lap 2 I was feeling well and stepped up it what I thought was a little more and felt great.  
• Lap 3 I again felt like I was flying until the cross winds/head winds hit me and I really started to mentally fade thinking out loud how damn hot it was and I was tired of getting beat up.  I knew I needed to find a positive mental spot and get there quick.  Well it was about mile 90 and that was my little 6 oz bottle of Coke (cola).  Ahh does and did the body good.
• My nutrition consisted of 2x28 oz bottles of Ironman Perform with 3 tablets of Nuuns in each.  I then would take a ice water bottle or a Gatorade at each aid station.  
• Each hour I was take in a Honey Stinger Waffle and a orange Roctane GU 2x the caffeine.
• Mile 90 I cracked open the little 6oz bottle of Coke and drank this over the next couple of minutes.  
• My bike numbers are below.  Overall I can't complain cause it was my fastest bike in an Ironman but frustrating cause I really felt like I was working it and ended up riding only .64(160 watts) intensity vs the .70(175 watts would have been .70 of my current FTP which is 250) that I wanted.  That would have surely assisted in meeting my goal.  Happy with the VI and my ave RPM and speed though.  
• Like I said earlier in the blog we would be riding close to 113 miles if the course we took was right.  Yep it was right....so we did a 141.98 miles for the day :).
• I bet I counted 11 people with flats.  Two asking for a tube.  So either they just didn't bring and extra tube cause they felt they were invisible or this was their second flat for the day.  

Bike Info:

Duration: 5:40:05 

Work: 3140 kJ

TSS: 227.2 (intensity factor 0.635)

Norm Power: 160

VI: 1.04

Distance: 113.386 mi

Elevation Gain: 170 ft

Elevation Loss: 128 ft

Grade: 0.0 % (44 ft)

Min Max Avg

Power: 0 438 154 watts

Cadence: 30 112 87 rpm

Speed: 0 26.8 20.0 mph

Pace 2:14 0:00 3:00 min/mi

Hub Torque: 0 28 5 lb-in

Altitude: -208 -111 -167 ft

Crank Torque: 0 678 148 lb-in

Temperature: 80.6 93.2 85.8 Fahrenheit

• Coming off the bike I was now in 91st place out of 330.  Remember after the swim I was in 150th place so must have did okay.
• I have to say on the second loop the Pelaton came screaming by and this time I was pissed until I witnessed a HORRIFIC wreck.  A girl went down in the middle of the pack and just let out a blood curdling scream.  She slammed into the road and her helmet went flying then the guy riding up her backdoor slammed into her and he was literally ejected from his bike.  Oh we then started seeing lots of mopeds on the course with shirts that said officials and they were timing us to be sure we were keeping the appropriate distance.  Just goes to show cheating never pays off!!!!
• I didn't see one penalty given but the others said they seen several people in the penalty tents.
• As I was finishing up my second loop Luke McKenzie came screaming by me(finishing his 3rd and final loop) so I wanted to be a bad ass for a few minutes so stepped on the gas and went around the corner wide with him then another pro came screaming by me and took the inside and let me know that I was in his way and he was a real D BAG!!!!  Oh well it was fun for the 1-2 minutes it lasted.  
• Coming into town and headed to T2 the locals were out screaming and made it a blast.  A few sharps turns and banks.  With about 1 mile left I came out of my shoes and shifted into a lower gear to spin high for a few minutes.  Dismounted white lighting on the fly and ghost rode her to the volunteer whom took her and racked her.  

T2 Goal under 5 min   Actual time: 4:08

• Only thing really here was I changed into running shorts and a running shirt
• Drank a bottle of Perform
• Went Pee for the first time all day :(
• And off I went

Run: Goal was 4hours or less  Actual time: 4:13:50

• The marathon here consists of a three loop course which is out and back.  So yep here we ago again with the loops and mental game.
• First loop I had 2 bouts of diarrhea and I also made a stop at the first aid tent cause I already had developed some serious blisters.  One monster on the right great toe.  Like the entire freaking toe and it was talking to me!! They wanted to place a band aid on them but I asked for medical tape and just wrapped my whole forefoot on both feet.  I usually bring duct tape but didn't think about it till I felt the hot spots developing.
• The run course reminded me of Wisc it was so much fun.  The locals lined the street from beginning to end.  The last 1/2 mile the street was so packed on both sides you were not able to pass.  They were high fiving and just wanted to be involved I loved it!!!!  
• I have to tell you after lap one I was mentally a wreck.  For several reasons I wasn't sure how much more diarrhea I could take, my freaking feet were screaming at me, I was getting literally baked in the sun.  I was soaking my hat in the ice water as keeping as wet as I could but it dried within 5 minutes.  It was also in my head there was no way I was going to meet my run goal and overall time I wanted so bad.  
• As I was headed toward to turnaround of lap 1 headed to lap 2 I was looking for my wife to tell her it was over, I had tears in my eyes and was done.  The best thing happened I didn't see any of them and that crowd I just told you about lifted me up again and pushed me on!!  This is so much  of a mental game as it is physical.
• Second loop I hit the commode only one more time but was now able to take in GU's, water, Gatorade and coke.  Tried eating some pretzels for salt but it was taking forever to chew so I had to spit it out.  Therefore, no salt was taken in except for what was in the Gatorade and GU's.  I was able to hold steady around a 9:30 - 9:40 pace.  I would get down to an 8:30 pace and back it off again.
• Each mile I would walk 30 steps and each aid station I would walk till I felt I had taken in enough fluids to go forth. 
• Headed down for the lap 2 turn around I knew it was over after one more lap.  When I hit mile 16 I started the 10 mile count down game in my head.  
• Mile 20 I knew I had a 10K left.
• I hit mile 24 and it was on!!!!  I again teared up and was very emotional.  The local kids were wanting everything I had.  I gave a little boy my Zoot hat and he put it right on his head, the little girl with him I gave my Zoot arm coolers to and the older boy I gave my pair of Oakley's I had.  It was like they had hit a gold mine!!!!  I took my time the last mile and enjoyed every minute of it.  When I got to the area where the roads were lined from side to side and there was no way to pass anyone here I was high fiving, smiling, and yep tearing up cause I knew it was over and my goal was accomplished for the year.  
• Rounding the corner to the chute I heard the voice I had been waiting for.....My wife Alison and my family.  We locked eyes and I was emotionally drained.  
• Coming into the chute there was a female so I gave her the moment then took my time, gave my few fists pumps to the man up above and screamed, "WE DID IT"!!!!!!
• Link to the marathon...Garmin
• http://connect.garmin.com/activity/246982905
• After the run I had moved from 91st to 73rd place out of 330 in my age.  So I cont to make progress again throughout the entire race.  

A few closing thoughts:

• By far this was the most challenging race for me from beginning to end.  The numbers might not appear that way but please trust me Ironman Cozumel was by far the hardest race of the three for me.  The current in the water, the ever changing strong Island wind from tail, cross, head, the heat and humidity.
• From the numbers I could find 2,338 athletes started the swim and at the tick of midnight 1785 completed the task(553 DNF).  
• I know 327 did not make the swim time cut off or quit.  I am not sure the break down of the bike or run though.  
• Several of us made our way over to the midnight finish.  This was my first of the three this year and it was exciting to see that last few come across that finish line.  After almost 17 hours they smiled ear to ear, cried, fist pumped, and even screamed.  
• No matter what that clock states when we cross the finish line I think we all have the emotional rush and know that we have accomplished a true feat!!
• I would like to race this course again cause I know I have a sub 11 in me but Ironman Cozumel will have to wait cause I would like to do a few others before repeating this one.  CDA is on my list for 2014.  I will prob do Wisc every year until I get tired of racing cause its right out my back door.  
• Team EN was well represented and I had a blast training and getting to know the ones I met.  It will be fun to meet up again.
• Ironman Wisc will be Epic with the amount of peeps we have racing this coming year.  
• This was the year to see how far I could push my body and the changes that could be made.  I raced IM St George at 148 pounds and felt great.  IM Wis at 155 pounds and felt superb and finally raced IM Coz at 170 pounds and felt a little heavy but strong. 
• I am now recovering and will start the Jan OS.  Will be doing all trainer rides on a road bike but I seem to be more comfortable on the tri bike so we will see what happens.  Purchased the Venge Pro and it is lighter then my tri bike.  
• I am taking 10 days off and then will slowly get back into things.  Really want the body and mind to reset itself.
• Once again I want to give a SHOUT out to all of our 2012 IM4RM SPONSORS!!!!
• To my wife Alison, our son Keegan, our daughter Olivia Anne-I want to say THANK YOU FOR EVERYTHING!!!!!  Team Noftsger did it again!!!!! None of this was possible without your love and support!!

Keegan and Olivia with the show

Noftsger, Shaughn Simmons, and Paul Hough!!!!  Conqured the Island!!

Ironman St George, Ironman Wisc, and Ironman Cozumel
Team Noftsger-Misson Accomplished!!!

Full Taper in effect......We made it

Well I finished my last what you can call full workout of the plan today.  The rest will be to stay loose and mentally sane!!!  What a year this has been.  I kicked off the start of this on Oct 1, 2011 and will bring it to an end on 11/25/12.  

I was even lucky enough to crash, flip over the handle bars, tear my chin open to the bone, crack my helmet in two different spots, slightly stunned and all because of the Easter Bunny.  Had a buddy drive me to the ER.  I then walked into the triage area.  They proceeded to place a rigid C-collar on me and WALK me to a bed and called a TRAUMA ALERT.  Not sure of the criteria but the doctor and staff were all great.  Not a scratch on white lightning but tore up the training wheel pretty good but can be replaced.  That damn rabbit was no where to be fine.  He was cruising right along me-we were even racing and I remember saying a few things.....He said something to me and did the unthinkable......took me out on purpose!!!!

Noting like last August 2011 wreck where I went down in a pace line going about 27 mph and had a 250 pound Brut land on me......Much worse!!!  Cracked helmet, torn acl, mcl, way to much road rash and a demolished TT bike.......Pic here:  Oh no trauma alert here:) but 10x times worse.

I swear today that if I ever hit the ground like this again and go through the hell I did I was done riding and racing!!!!  Yes take a good look!!!!!

Since Oct 1, 2011 to today I have logged 503 very demanding hard working hours!!!

Here are my stats from the day after Ironman Wisc 9/10/12 to 11/17/12-In prep for Ironman Coz

Total Activities for all three disciplines:

Count:115 Activities
Distance: 2,003.72 mi
Time: 166:50:15 h:m:s
Calories: 80,335 


Now will break the disciplines down from the same time frame:

Swimming:


Count: 26 activities
Distance: 48.49 miles
Total Time: 28 hours



Biking:



Count: 37 activities
Distance: 1,472 miles
Total Time: 79.42 Hours
Elevation gain: 44,457 ft
Ave Speed: 18.7 mph
Calories: 56.887
Max Distance: 132.98 miles
Mac Power: 882 W
Ave Power 202 W
Ave Cadence: 88



Running:


Count: 52 Activities
Distance: 417.88 miles
Time: 51 hours
Elevation Gained: 5498 ft
Ave Speed 7.6 mph
Calories: 33,708
Max Distance: 22 miles





So as you can see I am ready to roll.  I have even pushed harder for this race then I did for Ironman Wisc.  This was on the schedule to be my C race but I am treating it like a B race.  Would like to take some time off my Wisc race but can't make any promises.  This will be my first race that I have to swim in the sea/ocean so really looking forward to that.  Never had a bike race where it is completely flat.  My first was in the mountains-St George followed by Wisc.  This bike portion however has its challenges though with heat, humidity, and strong cross winds coming off the sea.  Because of the cross winds we are not allowed to use disc wheels.  The run is also flat, hot, and humid but 3 loops of looking at the same thing over and over.  Loops get in my head.  









This race is being dedicated first of all to my beautiful wife: Alison and my children, Keegan and Olivia.  Thanks for everything.  Truly my Iron Sherpa's.









To my team IM4RM.  IM4RM-Best Damn team to train and hang with HANDS DOWN!!



To our Sponsors: Schalls Heating and cooling, Vermeer, Des Moines Fire Department, Local #4, Travis Audio and Video, STC Tire and Exhaust, Endurance Nation, Chad Johnson, DDS, Legacy Stone of Eastern Iowa, Overbergen Family.  What a season we have had!!!  THANKS!!!







A special thanks as always to Kyle's Bikes and Discount Tri.  You all have made my season seamless without a doubt!!!!!!









In closing I as always will be doing this race for a special person and for a much bigger reason/purpose then just for me:



A good friend of mine (no names being disclosed for privacy) his wife has been battling cancer and just received the news this week that her cancer had spread and is now in her meninges so her brain and spinal cord along with her lungs and liver.  She was given x amount of time.  She has a husband and 2 young boys.  When I start to hurt here there will be NO question for I will go to the deepest darkest parts of hell and grind this out for I know in my heart and soul that when I am about to fall on my face/blackout that the lord will have already dispatched  an ANGEL for me and she will spread her wings and assist me in floating to the finish line.  I thought I was going deep and dark in Wisconsin, well Ironman Cozumel will be the place to push my body, heart, and soul to the limits and beyond.  Will there be tears coming down the chute and when I cross the finish line: WITHOUT A DOUBT!!!!!!!!!!!!  There will be nothing left in me physically but those tears. 







So come and follow along.  I can be tracked on 11/25/12 starting at 0700 at Track me here at Ironman live









I just ask that you as my friends, family, enemies, followers give me those special positive vibes all day long.  I promise to soak them all up.  







Once again I have had the time of my life this year but ready for a break.  After Nov 25 I am off until my outseason starts on Jan 7th.  Only races paid for so far are Ironman Kanas 70.3 and Ironman Kansas.  Will do 1-2 more Ironman Branded events but the rest will be close to home.

Week 4 of 10 Stats

Well week four has came to an end.  This week was harder for me.  Only thing I can chalk it up to was the cumulative build from the week before.  We also got stuck on the trainer for most of our Saturday and Sunday bike workouts.  Total over 100 miles on the trainer.  Just makes it mentally harder.

Stats for week #4

Total for all three disciplines:

Total hours for the week: 20
Total workouts: 16
Total distance: 199 miles
Total Calories burned: 14,900

Swim:

• 3 activities
• 6.56 miles
• 3:23 total hours
• Max swim: 3 miles

Bike:

• 6 activities
• 9 hours 
• 148 total miles (105 were this weekend)
• Calories burned: 5,300
• Ave Speed 19.3 mph
• Ave Rpm's: 88
• Ave Power: 188
• Max Power: 556
• Elevation gain: 3800...not much since most was on the trainer

Run:

• 6 activities
• 47 miles total
• 6 hours 38 min total time for the week
• Monday's are my 2 a day: ran 8 miles of speed work in the A.M. then 8 miles of Temp in P.M.
• Max distance: 16.33 miles
• Calories burned: 4900
• Ave Speed 7.5 mph

As another week closes my 3rd Ironman of the season is approaching.  This will take place in Cozumel, Mexico.  It is on Nov. 25th.  It looks like the ave temp is 85, ave humidity 88-90%, and ave dew point mid 70's (so tropical).  I have been lucky enough to be granted permission to do my mid week bikes inside the pool where it is hot and humid.  

I have been doing 95% of my training with Randy Pickard whom is preparing himself for his first Ironman which is: Ironman Arizona.  It has been a pleasure to push each other along our journey.  We are often up and on the road by 0300.  Yes, I love training at this time.  We do a majority of our VO Max and Functional Thresholds at the Water Works Park.  There is a large loop in the back that takes about 4:30-5 min depending on the power we are pushing.  There is never a car around when we are doing our workouts cause the park is closed at this time in the morning.  The wildlife is beautiful-lots of deer, raccoon, possum, ducks, and skunk.  They mind their business and we mind ours.  Then if there is a brick involved it us usually 30 minutes and we will do the large and small loop which is almost 4 miles.  Therefore, we run it once and we are done. 

 For the long stuff 3 hours plus we have been warming up at water works and taking off from there.  Often to Waukee and we take a bike path that is very technical so we work on our bike handling skills.  Lots of sharp turns and right after one another.  One morning Randy decided to miss a turn and go off into the grass-yep it wasn't me this time so LMAO.  

On the other hand though the first ride after getting my new tri bike back it had rained and I almost went down.  There was dew on the road and wet leaves.  We were banking right and the front tire must have hit the wet leave perfect....we went right then left.....she tried to buck me off but I was able to ride her for 8 seconds.....okay 3 but we stayed upright.  My heart was beating and the adrenaline was flowing.......scared the shitz out of me.  

Week 5 starts tomorrow (Monday, October 15th)  

• Goal is to approach 200 miles on the bike.  The weather looks to be fair this week so I will be throwing in a few extra bikes.  Will be solo and calling on a few other training partners for some early morning Colfax, M'ville, Bondurant loops.  

• Monday- 60 min run to include 4x1 mile repeats at 6:30 pace.  Will recover at .25 miles.  This is the A.M. run.  8-10 mile Tempo Run in the P.M.  Then followed by a 60 min swim with several sprints:

1. WU: 200
2. MS1: 4 x 200 (30"), last 50 of each is a sprint. 50 Easy
3. MS2: 5 x 150 (20"), last 50 of each is a sprint. 50 Easy
4. MS3: 6 x 100 (15"), Negative Split. 50 EasyMS4: 8 x 50 (15"), as 25 sprint, 25 easy.
5. CD: 200 easyTotal: ~3100

• Tuesday: 60 min swim-working on endurance
• Wednesday: 60 minute bike-VO Max and 30 min run
• Thursday: 2hr30min run tbd at race pace (8:30 min miles)
• Friday: 45 min run (hills-treadmill with incline 2-4%) and 90 min swim
• Sat: 4-5 hours as:
• WU: 20-30' @ 65-70%/Zone1-2/Easy
  MS:
• 10' (2') @ 95-100%/Zone4/Hard
• 12' (3') @ 95-100%/Zone4/Hard
• 15' (4') @ 95-100%/Zone4/Hard
• 12' (5') @ 95-100%/Zone4/Hard
• 15' (4') @ 95-100%/Zone4/Hard
• Remainder of ride time is @70-75%/Zone2/Steady, in the aerobars, practicing steady riding: no surges, constant power, etc.

• Sunday-is always harder for me following Saturdays ass kicker.  This ride is all at .80-.85 intensity: 
• WU: 20-30' @ 65-70%/Zone1-2/Easy
• MS: Spend as much time @ 80-85%/Zone3/Mod-Hard as possible. Take short recoveries as needed (eat, drink, etc), otherwise it's time to work!
• WD: 10' Easy spin.
• This is followed by a 30 minute run.  To be run at LRP(8:30 pace) but one mile at HMP (7:05 pace)

Well all until next week be safe out there and keep it real!!!!

Week # 3 stats.....Great week of Training

Week three was a increase in run miles for me on top of a century ride.  Actually felt really good.  Goal is to run 50+ miles a week all under 8:30 pace for the remainder of the plan. 

All Three Activities totals for the week:

• 13 activities
• Total distance: 210.66 miles
• Total time: 20:04 hours
• Elevation gain: 3,787
• Total Calories burned: 7,386

Swim:

• 3 activities
• Total: 6.02 miles
• Time: 3:15
• max swim: 2.39 miles

Bike:

• 3 activitie (low mileage this week) Goal is 200+ remainder of weeks
• Distance: 152.77 miles
• Time in saddle: 8:41:16
• Elev gain: 2,815
• Ave Speed: 18.4
• Cals burned: 4,268
• Max distance: 100.08
• Max Power: 557 watts
• Ave Power: 180
• Ave Cadence: 94

Run: Goal for the remainder of the this plan is 45-50 miles a week

• 7 activities
• Total: 55 miles
• Time: 7:08:15
• Ave Speed: 7.2 mph
• Max run: 18.17 miles at 8:02 pace
• Elevation gain: 1875

Week 4 brings in another century ride and this time it is my RR for Cozumel.  This past weeks century ride was Randy Pickards race rehearsal for Ironman Arizona and I went for the time in the saddle and to keep him company.  Happy to report he nailed the bike and was actually over a couple watts so he was happy. 

Now that it is getting cooler the biking pants, coats, gloves, insulated shoe covers are out.  Sometimes its hard to judge what to wear but I am slowly figuring it out.  6 weeks of training left and then Cozumel, Mexico look out cause here we come. 

So this coming week the mile repeats also increase to 1.5 mile repeats at 6:44 pace.  Afterwards I will swim and it looks like the swimming this coming week switches back to interval work then the endurance swim at the end.  Monday brings in another second run in the evening.  That is my goal to get 2 runs and a swim on Mondays.  Then Thursdays are the scheduled usual long run.  This Thursdays long run is 2hrs15min.

Well have a great up coming week and talk to you soon.

Week # 2 Summary....the road to Cozumel

Week two was a step back week for me and it was much needed.  I was feeling a little fatigued at the beginning of the week but felt stronger as the week went a long.  Again, most of my training is being done with Randy Pickard who is building for Ironman Arizona.

This weeks numbers:

Consisted of 10 activities.  Total time was 15 hours and 13 minutes.  Note this does not include the yoga, stretching, etc.

Bike:

• Distance 177.96 miles
• Time in the saddle: 8:57:12
• Elevation gain: 4,259 ft
• Ave Speed: 19.9 mph
• Calories burnt: 6,313

Run:

• 18.34 miles (my ITB's were very thankful for the low miles this week :)
• Hours running this week: 2:43:51
• Calories burnt: 2.228
• Max distance: 13.14 miles

Swimming:

• 6.64 miles
• 3 sessions this week
• Hours staring at the black line this week: 3:32

Also since it is the end of the month lets throw out those numbers as well:  After Ironman Wisconsin which was this month I took 7 complete days off and rehabbed by stretching, soaking in hot tub and eating everything in site.

Numbers for the Month of Sept:

Swimming:

• Count: 9 activities
• Distance: 14.39 miles
• Hours: 7:53

Biking:

• Count: 10 Activities
• Distance: 491:14
• Time in the saddle: 25:35:59
• Elevation Gain: 6,667 ft
• Ave Speed: 19.2 mph
• Calories: 10,357
• Max Distance: 112.00 miles
• Max Power: 678 watts
• Ave Power: 198 Watts
• Ave Bike Cadence: 92 rpm

Running:

• 13 activities
• Distance: 109.88 miles
• Time: 13:41
• Elevation Gain: 2,700 ft
• Ave Speed: 7.7 mph
• Calories: 8,890
• Max Distance: 26.55 miles

Well I believe fall is among us and that means biking pants, shoe covers, coats, gloves, etc.  Love this time of year.

Until next time, BE SAFE OUT THERE!!!!

Week One Summary and Week two WKO's

Week One summary

Well week one was a building week for me and my first week of planned workouts since Ironman Wisc.  

Consisted of:

Bike:

• 181.81 miles in 4 rides
• 9hrs4 min in the saddle
• Ave Speed 18.7
• Ave watts 177
• Ave RPM 95

Running:

• 45 miles in 6 runs
• 6 hours spent running
• Max run this week was 16.02 miles
• Ave Speed 7.5 mph

Swimming:

• 2.84 miles in two activities
• 1:45 minutes only this week
• Max distance 1.5 miles

Overall the workouts went well.  Monday's intervals were a bit of a struggle for me.  They were to be done as 2x1.5 mile repeats and after a nice 15 minute warm up to include 4x30 sec strides I new the legs were going to allow the 1.5 mile intervals so I cut them to 4x1 mile repeats and the target interval times were hit.  Otherwise I feel it was a great week.  

Doing as much of my training as I can with fellow Endurance Nation member Randy Pickard whom is building for Ironman Arizona.  Nice to train with someone from the same plan cause the watts talk and pace talk are on the same level.  

This week is a testing week for me but I have decided I am not going to be building up for Ironman Cozumel on the bike but to keep the FTP where it is.  I will work on my bike power this coming OutSeason (OS).  However, I will still be doing the prescribed FTP workouts, etc.  On the other hand though I am building on the runs and swims.  Trying to improve my times at IM Cozumel over IM Wisconsin.  The heat and humidity might make that tough but I will still go for it and see what happens.

Week 2 of 12 workouts:

Monday: Swim for 90 minutes

• WU: 1000 yards and concentrated on smooth strokes, hand position, rolling and bilat breathing
• 1000 yards as: 75 hard and the last 25 easy-used as a recovery.  This was repeated for the entire 1000 yards.
• 1000 yards as: 100 sprint at T pace-3 seconds (All Pulled) concentrated on rotating the hips
• 1000 yards as: 50 hard 50 easy and repeat for 1000 yards no breaks in between.
• CD: 200 yards

The swim felt great today.  I felt smooth the entire time in the water.  Wanted 5000 total but had to get home so Alison could go to work.  Olivia is home today.  No school for the SEP district.

Tuesday:

• 90 minute bike 
• 15 minute warm up
• 2x20 minute FTP - since this is what the ride consists of if I feel it then I might convert this into a FTP test.  The only diff is during the test its a 2 minutes rest if that is what you want to call it otherwise its a 5 minute rest.  Note the 2 minute rest I try to keep around .80 or higher intensity for testing purposes.  Goal if I test is 280 watts!!!
• This is followed by a 30 min brick run

Wednesday:

• Swim
• WU: 500
• MS1: 4 x 50 (20") Descend 4 x 50 (15") Descend 4 x 50 (10") Descend Set Total: 600
• MS2: 3 x 100 (20") Descend 3 x 100 (15") Descend 3 x 100 (10") Descend Set Total = 900
• MS3: 400 any pace you like, counting strokes and focusing on form.
• CD: 100 easy
• Total: ~2500

Thursday:

This is to be a 5K vDOT test.  However I am opting out of this test and instead meeting a few training partners and running for 120 minutes.  Again, I am building on my run.  Shooting for a 3:45 marathon for IM Cozumel.  Therefore, during this 120 min run we will:

• WU: 30 minutes at 8:30 pace
• 2x15 min at 7:30 pace
• 30 min at 8:00 min pace
• 3x5 min at 7:00 min or faster pace.  As fast as I can go without breaking good form
• CD: 15 min at 8:30-9 min pace

Friday:

• Swimming Threshold test
• 500 warm up
• Then 1000 yards as fast as it can be completed without breaking good form
• Goal: 15 minutes

Bike workout for this coming Saturday:

4 hours total 

• WU: 20-30' @ 65-70%/Zone1-2/Easy

Mainset:

• 2 x 20' (4') 95-100%/Zone4/Hard(260-275 watts), 10' Easy
• 2 x 30' (5') @ 80-85%/Zone3/Mod-Hard(220-234 watts),
• Remainder of ride time is @70-75%/Zone2/Steady(192-205 watts), in the aerobars, practicing steady riding: no surges, constant power, etc.WD: 10' Easy spin.

Bike Workout for Sunday:

• 3 hours total in the saddle
• WU: 20-30' @ 65-70%/Zone1-2/Easy
• MS: Spend as much time @ 80-85%/Zone3/Mod-Hard as possible. Take short recoveries as needed (eat, drink, etc), otherwise it's time to work!
• WD: 10' Easy spin.

Followed by a 30 minute run at my LRP and at least 1 mile at my HMP(half marathon pace)

Week # 1 of 10....Leading up to Ironman Cozumel.....#3

Well received an email last week that this race has sold out for the 4th year in a row.  This will be Ironman number three this year for me and my last race.

Training started today and will consist of 10 weeks.  The plan is working out 7 days a week and 6 of the days are two a days.  It will repeat with some minor changes and will look somewhat like this:

• Mondays- 60 min run which the main set are all intervals of 1, 1.5 or 2 mile repeats.  This is followed by a 60 min swim which is usually sprint work.  I however usually do the swim first and then the run otherwise my feet and toes tend to cramp up on me.
• Tuesdays-is usually a 60 minute swim and will often mimic Mondays swim.  I usually do the prescribed workout from Endurance Nation and then add whatever is left to get 4500 yards in.
• Wednesday-This is the first bike of the week and is 90 min long with 60 min of that being functional threshold work.  This is followed by a 30-45 min brick with speed built into the middle.
• Thursdays-are always my long runs.  This Thursday is a 2hr10 min run.  Note in my plan I don't run anything over 2hrs30 min.  Note this is the plan I have followed the last three years and netted me a sub 4 hour marathon at Wisc.  Lots of speed work built into the middle of the run.
• Friday-45 min run and I concentrate on hills.  These are done on a treadmill.  I start at an incline of 1% and end at 4%.  Great workout.  This is followed by a endurance swim from 60-90 minutes.  Looks like most of my Fridays swims are 90 minutes.
• Saturday-This is a 4 hour bike with the first 60-75 minutes being FTP work.  Then it switches to .80-.85 intensity then the rest usually at .7-.75 intensity.  This is followed by a 20-30 min FTP
• Sunday-3 hour bike and 30 min run.  This is the hardest workout of the week for me.  Its a mental game cause I am sore from Saturdays ass buster.  It is also all at .80-.85 intensity.  ADL riding....all day long.  Note all the bikes are done in the aero position and on a tri bike.  

Logistics on Ironman Cozumel:

• The swim is an ocean swim.  We swim 1.2 miles out into the current and then turn around and swim back 1.2 miles with the current with us.  Ave water temp has been 85.  Will be wearing a TYR Torque.
• The bike is a 3 loop venture.  We are not allowed to bike with a disc wheel d/t the severe cross winds.  Reported at times up to 40 mph.  Sounds like it is on the south side of the island. 
• The run is a three loop venture and is flat.
• The downside it is hot, humid, and with a high dew point.

Ironman Cozumel course description  Click to review more details

We will be flying into Cozumel directly on 11/21/12 and bringing the whole family.  Looking forward to having them all with me for this venture.  Will be there 5 days before the race and a few days after.  Hoping to be able to somewhat acclimate.  

My Wednesday rides will be inside a pool room where it is very warm and humid.  Will also be changing my Infinit to a more sodium base.  My goal is to up this cause I loose a lot of sweat which in turns takes away my sodium, chloride, potassium, etc.  

I have a lofty goal for this race but this could turn out to be the hardest race of the year with the heat, humidity, due point, and wind.  

I'll be racing with a 53/39 since the bike course is flat and maybe even a 54/42.  We will just have to wait and see.  Will leave the 28/11 for now and more then likely switch over to a 12/25.

So today was my first workout since Ironman Wisc.  The workout was a 60 min run to include 2x1.5 mile repeats.  Warm up felt great with 4x30 second strides.  Into the first interval I had to change the 1.5 mile repeats to 3x1 mile repeats.  Still feeling a little fatigue I believe and my HR was 180 which is way high for me.  Ended with 7.3 miles in 60 min.  Then off for the 60 minute swim.  Felt GREAT.  The workout was also intervals to include 50's, 100's, then a couple 300's and a cool down.  Ended with 2600 yards in 53 minutes.  

Recovered with some stretching and my recovery drink which is ARM (anabolic recovery matrix) from Max Muscle.  

That puts a wrap on week one for now.