Lake Time

Lake Time
Okiboji 7/2011

Sunday, September 30, 2012

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.

  • 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

  • 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

  • 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:

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

  • 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

  • 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!!!!

Monday, September 24, 2012

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:

  • 181.81 miles in 4 rides
  • 9hrs4 min in the saddle
  • Ave Speed 18.7
  • Ave watts 177
  • Ave RPM 95
  • 45 miles in 6 runs
  • 6 hours spent running
  • Max run this week was 16.02 miles
  • Ave Speed 7.5 mph
  • 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.

  • 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
  • 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
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
  • 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

  • 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)

Monday, September 17, 2012

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.

Wednesday, September 12, 2012

IM Wisc Race Report 9/9/12


My wife and I left Altoona and headed for Madison on a sunny beautiful day after dropping off our daughter at school.  Thursday I wanted to get through the athlete check in cause it always goes so much faster on Thursday vs Friday when greater then 50% of the athletes arrive.

From a logistical stand point I can't stress this enough if you can arrive at these events on Thursday vs Friday it will be so much smoother for you and less standing in line.

We arrived in Madison and got checked in to our hotel.  Note for logistic purposes there is no better place to stay then the host hotel which is the Hilton Monona Madison.  Nothing like waking up and being in transition.  After getting checked in and asking for and receiving a few perks from the front desk we unpacked.  If you are planning on staying at the Hilton please be sure and become a Hilton's Honor member.  Why?  Well there are often little perks like a free continental breakfast and more.  We then headed over to the Monona Terrace for athlete check in -- 14 minutes is what it took.  There was no line and no hussle bussle.  Friday the wait we were told by an athlete was just around 2 hours. We then quickly went through the Ironman Store and giggled at all the money being spent in the shop.  Giggled because at my first race that was us getting the T-shirts, stickers, and afterwards the finishers jacket.  A money trap.  Let me tell you if you are in no hurry to get the t-shirts, jackets, etc wait.  It will be online for 50% off.  No joke.

We got the chance to meet up with several we had gotten to know on the Ironman Wisc face book page Eric Knight and I have been managing since 2010 and it is already in full effect for 2013.  No joke we have added at least 50 to the page since Monday.  We then had our Endurance Nation team dinner at Grey's Tied House in Verona.  We had maybe 1/3 of the team join us but it was a great evening.

0830-We had a group swim in Monona.  A few of us showed and it was great to have Mary provide Kayak support for us.  We swam ~ 1 mile.  The water was around 72 degrees and I could see the person in from of me.

1000-Attended the 4Keys talk put on by Coach Rich.  We drew quit the crowd.  My guess is 75-100.  Coach had an athlete tell him-you have taught me more in 20 minutes then my coach has taught me in 2 years.

12:00-several EN'ers met up for lunch and discussed the course.

8:00 p.m. - Met several EN'ers and FB friends at the Great Dane for a few brews and laughs.


  • Goal was to have a very large breakfast.  Mission accomplished.  I swallowed scrambled eggs times three helpings, 6 pieces of french toast, bacon, toast with pb/j, and a fruit parfait.
  • Sipped Gatorade all day.  No water.
  • Briefly walked around the biggest farmers market in North America
  • Mandatory bike check in and bags
  • Lunch was pizza from pizza hut that we had delivered(mandatory)
  • Supper was 3 Ensure Plus
  • In bed by 2100 hours.

Sunday  Race Day
Woke at 0230 and had two bare naked fruit smoothies and back to sleep
Then woke up for the day at 0430 and had 2 Ensure Plus, two salt tablets, and a liter of Gatorade

48 was the low and 73 was to be the high
Wind 8-18 mph out of the northwest and switching to straight north by 0900
Sunny and not a cloud in the sky

Race Weight: 160 pounds (note this was 12 pounds heavy then St George) I felt stronger and healthy though.

Bike: Cervelo Carbon P3 (White Lightning)

Gearing: 50/34 compact crank and 28/11 cassette.  I rode the course two days in July with a 53/39 and 28/11 and new that I needed to put the compact crank on to have a good run.

Wheels: Front-Zipp 404 Firecrest
Rear: Disc Wheel cover over a DT Swiss RR 585 with a built in power tap pro elite

Tires: Conti Grand Prix 4000
Tubes: The cheapest I could find and I am serious

Raced strictly with power, did not worry about RPM, Speed, etc.  Goal was to race at .70 intensity, to keep my TSS (training stress score) less then 300, and my VI (Variable Index less then 1.06.  All accomplished and will share later.

Nutrition: Infinite 270 cals/hr, One bottle of Perform and hour, one Roctane GU and hour, and a Honey Stinger waffle and hour.  Total of ~ 700 cals/hr.  No water intake at all until the run.  No salt tabs at all throughout the day.

SWIM: Goal 1:15     Actual: 1:14:46
The swim had changed from two loops to one loop this year.  It was broken down as follows.  First straight away was ~ 1000, then 200, then 1800, 400, and 600.  I actually started out wide and aimed straight for the first turn buoy.  I am convinced there is no special place to line up now in the swim for it was a battle from the cannon.  Was able to get some smooth water for awhile then cage match broke out, smooth water, and a cage match.  Proud to say I never once took a blow to the face, head, nutz, or noggin.  Delivered a good elbow and a few strong kicks though.  Was able to follow feet and body's a good chunk of the way.  Our first turn was fun cause a lot of the swimmers making the turn took a few seconds to let out a "Mooooooo".  Made me lol.

Note Wisconsin has probably one of the longest T1's but is fun.  You exit the water, then the wet suit strippers are waiting for you.  You sit lay down and they pull off your wet suit for you. Then run up the helix to the top floor where you then enter the Monona Terrace.  You enter one room and grab you bike bag and then enter a second room to change.  From there you run out a door then back to the entrance of T1 to get your bike.  The helix is lined with spectators the entire way making the long run seem short.

BIKE: Goa:l < 6 hours      Actual: 5:59:01

So you get your bike and you then walk it to the mount line and ride it down the helix.  You then get on a bike path and this is a NO PASS ZONE.  You go under a small bridge and into the Alliance Center parking lot which eventually spits you out on Rim Rock Road.  The first 18 miles are called the "Stick".  My goal here was to relax, eat, drink, and be merry.  I stuffed myself with a Honey Stinger Waffle and sucked down a 20 oz bottle of Gatorade I had loaded on my bike earlier.  Note the stick has the start of some nice hills.  I couldn't believe peeps were standing up and grinding up these hills.  My thoughts were they have no idea whats coming.  

Ironman Wisc Bike Profile-Click to view

My goal was to ride the course at .70-.71 intensity which correlates for me around 180 watts.  I was not worried about my speed at all.  If I could ride my watts, smooth out the hills then we would be setting things up for a decent marathon.  My Goal was to keep my TSS (Training Stress Score) under 300 and my VI (variable index) under 1.06.  All this was accomplished.  There is a ton of free speed on this course if you truly know how to ride it.  Hopefully next year I can shave 15-20 more minutes off the bike. (Goal is to bust azz during my Out season that starts Jan 1) Noted the wind to come on more during the second loop but living in the Midwest and training in the wind all year it was not a big deal for me.  Heard lots of comments though about how horrible the wind was.  Coming off the loop for the second time and headed through Verona I noted the time and was very happy knowing I should be under 6 hours.  Once back on the stick I again drank the rest of my feed bottle, ate two Honey Stinger waffles, and finished off the bottle of Perform.  I literally stuffed myself plumb full.  I wanted to be topped off for the run.  Since the weather was cool I chose not to take in any additional salt supplements.  Back to the helix, riding up it was again lined with spectators screaming and yelling-loved it!!!  Ghost rode the bike and handed it off to a volunteer.

Bike Numbers/stats from Joule 2.0

Entire workout:
Duration: 5:57:58 
Work: 3557 kJ
TSS: 297.3 (intensity factor 0.708)
Norm Power: 178
VI: 1.05
Distance: 112.003 mi
Elevation Gain: 5371 ft
Elevation Loss: 5414 ft
Grade: -0.0 % (-36 ft)
Min Max Avg
Power: 0 433 166 watts
Cadence: 30 110 93 rpm
Speed: 0 47.2 18.7 mph
Pace 1:16 0:00 3:12 min/mi
Hub Torque: 0 36 7 lb-in
Altitude: 617 1032 787 ft
Crank Torque: 0 803 152 lb-in
Temperature: 60.8 75.2 68.2 Fahrenheit

Ran into the Monona grabbed my run bag and into the changing room.  I decided I was going to be comfortable for the run therefore changed into running shorts and shirt.  Out the door, to the porta potty, gave my wife a kiss, and off I went.

RUN GOAL Sub 4 hour        Actual 3:57:22

Garmin file for the marathon   (click for details and map of marathon course)

I have to say I was feeling awesome from the start of the run.  I know my body well enough that I can't run the EN way of EP+30 seconds.  My body in training has wanted to go straight to 8:30-8:45 minute miles.  This was my 20th marathon and I always slow down the last few miles no matter what.  Therefore, my plan was to go out running 8:30-9:00 minute miles and just go with it.  The crowds reminded me so much of running the Chicago Marathon-they were lined on both sides of the roads, the college student were yelling at us from there apartment balconies, friends that had traveled from Des Moines to cheer were giving me prompts, they were everywhere!!!!!  I did walk 30 steps as EN teaches through each aid station and made sure I got some fluids down.  I alternated Perform, water, and coke.  Later I would combine the perform and water cause I was really starting to hate the taste of Perform.  Well before I knew it I was done with the first loop and seen my wife.  That was a great boost however I couldn't get to her cause she was by the special needs bags.  I told her I lost my GPS and that is why she was not able to track me.  She was keeping the social pages updated.  Well I told myself I was going to walk up Observatory hill both times.  I was able to smoke up it the first loop and then did walk about 20 seconds of it the second round.  I was able to get to mile 23 before the "SUCK" found me.  With three miles left I for some reason got pretty emotional and thought to myself the real reason I was running this race and the pain I was feeling was nothing compared to what the Children that have suffered and currently suffering and going through Cancer treatments had and having to go through.  Seriously got teary eyed and kind of bawled for a minute.  Mile 24 I stopped for my last big drink of perform, water, and coke-yep, I sucked it all down this time and off I went.  The last climb up State street, around the Capitol to the finish line was FOREVER.  Finally I could here Mike Reilly telling finishers they were an Ironman.  I slowed down for the 500 yard straight away down the finishers chute and damn it I soaked it all in!!!!!!!!!  Then there it was - Carl Noftsger from Altoona, Iowa you are an IRONMAN!!!!!!

Ironman Wisconsin Run Profile-click to view

I crossed the line and immediately locked eyes with my wife-Alison who was teary eyed as I was and there to the left were The V brothers and there wife's.  The catcher was there to stop me and I knew then it was over.  Going from moving for 11 hours to a sudden stop my body didn't really care for that so that dry heaving started.  I told myself to hold it in cause if I vomited that meant a trip to the med tent and I really didn't want to spend anytime in there.  Well after she was sure I was okay she whisked me off to the finishers picture and then released me to my wife.

Total time: 11:26:37

This race was a PR of 1hour and 37 minutes for me over Ironman St George that was completed in May.

The volunteers at this venue are above and beyond anything you have ever seen.  Top notch all around.

Ironman Wisconsin 2013 is a target race for Endurance Nation Athletes so it will be an EPIC Adventure.....

Next up is Ironman Cozumel on 11/25/12.  The next week will be spent recovering as stretching, soaking in hot tub, daily ice baths if warranted.  Week two back to swimming, bringing back in the bike with distance and slowly the interval work, and last but not least bringing back the run. 

Cozumel is a 1.2 mile swim out into the current then flip and swim back with the current, a 112 mile three loop bike course.  No disc wheels allowed d/t the severe cross winds on the south side of the island and a two loop flat and fast marathon.  Looking for good things to happen here.  Only downside is the heat and humidity.  Will need to dial in the nutrition with a higher salt base it looks like. 

See you on the roads.

Monday, September 3, 2012

Week 12 of 12.....Race week....Ironman #2 of 3!!!!!

Well while I had a few minutes of downtime I decided to write this weeks post.  My next post will be following the race on 9/9/12.

For those that have been following me and sending me weekly emails and motivational texts, THANKS!!!

This will be Ironman #2 out of #3 this year for me.  This is my AAA race meaning this is the race I go for broke.  I have a very lofty goal I am reach of and in order to reach that goal I will have to take this body/heart/soul to somewhere it has never been before.  The name of the game is execution/nutrition to be spot on/and a little bit of luck.  The weather outlook is looking to be beautiful.  A high of 74 and sunny with minimal wind.  Remember though St George was to be beautiful/hot with minimal wind and a small hurricane came up once we were in the water.  Mother nature please be kind to us.

I want to take a few lines to reach out and say, "THANKS" to out sponsors, friends, family and etc.

I am racing with a couple teams this year: IM4RM and Endurance Nation 

Sponsors: Endurance Nation, Des Moines Professional Firefighters, Local #4, Travis Audio and Video,  Legacy Stone of Eastern Iowa, Chad Johnson, Oral Clinic, PC, Vermeer, STC Tire and Exhaust, Schaal Heating and Cooling, Inc., Overbergen Family, and Kyles Bikes

It has been a great year for our team so far and we fill blessed to have the support of the above sponsors along with our families and friends.  I can't tell you how many times I visited Kyles Bikes over the past year.  He even came in early on a freaking Sunday and worked on White Lightning when I twisted the chain.  Our friends whom turned training partners-I can only tell you again and again thanks for the push and dragging me on some of those runs I wanted to skip after riding for 6 hours.

What is my goal for this race?????  Number one to finish the race in the allowed time of 17 hours.  Number two-I would like to beat my time from St. George-12:57, and number three-I want to enjoy the day,  ride the bike course with the power numbers I am trained for nothing more nothing less and come off the bike knowing I can enjoy the marathon until the SUCK finds me.  Once the SUCK arrives be able to stay inside my box and be able to finish with a smile on my face.

I am BIB # 1786.  I will have a GPS tracker on so you can track me to the second.  It will show my speed, elevation, and location.  I will post this later in the week.  You can also track me on the athlete tracker on or Irontrac.

See you out there!!!!