Lake Time

Lake Time
Okiboji 7/2011

Friday, December 6, 2013

Ironman Cozumel 2013 Race Report

Ironman Cozumel was my last event scheduled for the year and as always my first goal was to be sure to finish it.  No matter the race finishing is always the best feeling in the world.

For me training in Iowa meant bundling up and often starting my ride in the low 30 degree area and then the wind made it feel even colder.  I followed Endurance Nation's Advanced Ironman 12 week Plan to a T.  Was looking forward to see if I could make this race a PR knowing that my father was watching from up above and would give me any extra strength and courage needed to tackle this monster.

We arrived in Cozumel on Tuesday to get a little vacation time in and to acclimate to the weather a little.  We stayed again at the Cozumel Palace which is a 200 foot walk from the finish line.  Its nice to finish, grab all your stuff, and then be back relaxing vs hailing a cab, etc.

Leading up to race day several of us trained in the elements each day to include swimming(note this was at our resort only cause the Ironman swim practices had been canceled both Friday and Saturday d/t the very rough waters by the Port Authority) the swim was hard but for sure doable.  No different then last years race but I think that was a learning experience for this race venue cause over 300 competitors DNF'd and several that needed help the boats and surf boards really struggled to get to them so I feel they were just playing it safe for everyone this round, ran a few times, and road one loop of the island just to get a feel for the wind.  Compared to last year where the wind was blowing off of the sea and striking us from the side with a sharp south wind we had a strong North wind.

The day before race day we were notified that the swim was being moved up stream, had been cut to a 1.93 down stream swim.  We were to keep all the buoys to our right and only had one left hand turn.  I was kind of bummed but knowing the bike course is long it will all even out in the end.

Race morning:

We made our way to transition and made sure everything on the bike and our T1 bags were good to go.  We then got on a bus and were bussed back up stream.

Swim: Goal was now to be under 55 minutes.  Actual Time: 48:22

I made my way to the front of the pack knowing I wanted to be stuck in their pack cause that would push me just that much harder.  The air horn sounded and we were off.  It was as clear as one could see and was just beautiful.  Lots of contact at the beginning but this didn't last very long.  I could feel that I was going hard and was hoping things would slow down a little but never did.  I was sighting every 8-10 strokes and the hardest part was the buoys were red and yep the females had red swim caps.  Seems odd but for me it made it difficult to spot the buoy off in the distance cause it was also red.  Finally after about 10 minutes that person behind be that had a been making love to my feet snuck up beside me and decided to give me thumbs up.  Well hell I gave him thumbs up back and got right on his feet where I stayed the entire swim.  He was bigger then me but damn for once in my life I was in a draft and my ass was not moving or allowing anybody else to take it from me.  Ahhhhhh it really does feel good and helps.  I remember passing a yellow and red buoy that were together and I thought to myself that must mean we are half way and the next thing I know we are making a left hand turn and making our way to the exit.  Quickly got out, ran to the showers and washed off.  My speed suit had rubbed under my axillary regions raw and those babies burned!!!!  Then got my T1 bag and into the changing tent where I then put on my biking jersey, shoes, and helmet.  Note I really took my time in here cause I wanted to be sure and get a bar and a full Gatorade in me before leaving the transition area.  I knew what was coming on the bike.

T1 Time: Goal under 10 min.  Actual time: 9:29

Bike: Goal under 5:30.  Actual time: 5:34:27

The bike course is the yellow line in the photo x 3 loops.  North we had a tail wind, west we had a horrible head wind, and headed back into town South it was more of a head/cross wind.

For me as I said last year and I am going to say it again, this is a very hard bike course for me and I was hoping to conquer this year but just didn't happen.  I was honestly so happy to get off the horse when the time came.  I had planned on eating something every 30 minutes but quickly changed this to every 20 minutes d/t the heat and wind.  I raced Wisc in Sept at 200 ave watts so I thought for sure it was possible here.  NOT!!!!!!  With the tail wind, head wind, cross wind, and heat it just didn't happen and not even close.  Note I road at a lot less watts but beat Wisc time by 5 min so still happy.

This is a 3 loop course and we had a tail wind, followed by a head wind, and finally a cross wind and repeat this times 3.  Went from 23-26 mph with the tail wind to a daunting hard 18-19 mph into the head wind and watched my watts closely.  I was often in the smallest ring in the rear cogg I could find and spinning about 93-95 and barely making my goal watts.  Each loop I swear to you the wind got stronger and the heat got hotter....well that's because it did!!!!!!  I was trying to drink and eat everything in sight.
The ride was somewhat dangerous like most events but this one like last year was more so.  People passing on the right, 5-7 people riding side by side, and others constantly sucking your tire.  At one point the ref told me to stop at the next tent.  I then pulled up beside him and asked him if he carded me and I was pissed.  He didn't answer so I said well if I am getting carded you better damn card all 20 some people in front of me blocking-riding side by side not allowing any one to pass them.  He then stated well the entire road is open for a reason.  I then asked if we were allowed to pass and ride on the other side of the yellow line and he commented well of course now get riding.  So off I went as did the person behind me.  Well the person behind me decided he didn't want to ride in front of me at all and when I went left he went left, etc.  So I do my favorite thing and pissed down my leg!!!!  Damn, I  love doing that and I know it sprayed all over him cause the head wind was that strong.  Guess who disappeared.  BOOM!!!   Coming in off the third loop I was a bit nervous cause I had only peed once but that was the same situation as last year and I did okay.  About .5 miles I had to come out of my shoes and just pedal cause the sand that was on my feet had rubbed the soles and balls of my feet RAW!!!!  OUCH!!!!!


Duration: 5:34:50 
Work: 3489 kJ
TSS: 284.1 (intensity factor 0.715) 
Norm Power: 179
VI: 1.03
Distance: 113.878 mi
Elevation Gain: 200 ft
Elevation Loss: 140 ft
Grade: 0.0 % (60 ft)
Min Max Avg
Power: 0 538 174 watts
Cadence: 7 112 93 rpm
Speed: 0 26.3 20.2 mph
Pace 2:17 0:00 2:58 min/mi
Hub Torque: 0 31 6 lb-in
Altitude: -171 -79 -133 ft
Crank Torque: 0 937 159 lb-in
Temperature: 77 89.6 83.2 Fahrenheit

T2: Goal under 5 minutes.  Actual: 4:45

Run: Goal 4 hours.  Actual: 4:20:59

Note I change into running shorts and a shirt vs running in bibs.  The first mile felt good and then came the first aid station where I took Gatorade and a water.  Downed the Gatorade and water and in about 5 minutes I was severely nauseated and felt as if I needed to vomit.  Matter of fact I stopped and tried to make myself.  The first several miles this went on.  I was trying to down as much Pepsi as I could cause I now felt as if I was bonking.  Note this is a three loop course also and each stretch is a little over 4 miles.  So out and back is like 8 miles and something.  The 4 miles back into town on the first loop the sun was facing us and the wind was at our backs and I was getting literally baked!!!  I was way over heating, nauseated, but determined to keep putting one foot in front of the other.  I was now talking to myself and my dad who was watching from above.  A couple miles into the second loop the skies just freaking broke loose and this was my saving grace cause it cooled me off and I was able to take in water and Pepsi along with a GU every 20 minutes.  Note I tried going every 30 minutes but about the 20 min mark I could feel myself getting heavy and bonking a little.  I also tried eating a banana and pretzels and that was a no go.  So a GU it was every 20 minutes with water and then Pepsi.  At mile 18 I found another runner that was feeling the same and on the last lap also so we took turns pushing each other.  I now was constantly talking to my dad and was getting teary eyed for I knew the end was soon.  Mile 25 hit and I actually had tears coming down my cheeks and this last lap I didn't care what happened I was taking it all the way.  Toward that last 1000 yards it is kind of like to Tour de France, people are lined the roads to the point where you can't run side by side and that just adds to the emotions and feelings of a Gladiator.  There truly is no other way to explain the finish line of an Ironman!!!!!!  This was my worst marathon time ever in my life wheather it be a stand alone or an ironman marathon but knowing what I had to go through to get to the finish line and who was guiding me I just didn't care.......THANKS DAD WE DID IT!!!!!!!!

Overall Time: 10:57:22 (36 min better then last year) BIG SMILE!!!

In closing I just want to THANK my wife, Alison JC Noftsger for standing by my side and always pushing me no matter what.  This was a long season for us and it was great to be on a vacation as a family to bring it to an end.  My children Keegan and Olivia-thanks for putting up with dad always being gone early in the mornings on Saturdays and Sundays :).  To my coaches Rich and Patrick and all of the EN(Endurance Nation) family, to my teammates from IM4RM, to my countless training partners, to Kyle's Bikes, Mike Foote, Tom, and anyone else I have missed.  THANKS FOR EVERYTHING.

Two years in a row in Cozumel and I have vowed not to return unless it is for pure pleasure.  Yep that means no swimming, biking, or running.  

2014 will be just as exciting for us cause we are starting in Orlando, Florida the first week in Jan and taking on the DOPEY.  This is 4 days of racing and includes a 5k, 10k, 1/2 marathon, and lastly a full marathon.  4 days of pure joy.  This is followed by the Market to Market relay, Drake 1/2 marathon.  We then travel to Wisc for the Wisc Dells Rev 3 and will close out the season in Tennessee for their inaugural Ironman event.  More events will be added along with way as they pop up.  Somewhere along the way I will be doing some sort of ULTRA with Mason.  That was a promise I made and it will be kept.  


Monday, September 16, 2013

Ironman Wisconsin 2013 Race Report

Wow, another Ironman Wisconsin has come and gone.  I can remember all the training leading up to the 140.6 mile race-training, diets, cold days, garage rides, hot humid days, rainy days, and the wind every single ride.  I had some pretty lofty goals for the 2013 year and was eager to get started.

I was still flying high coming off last years, "Triple Threat" I completed Ironman's St George in the most brutal conditions in its history and the last year of the full, Wisconsin and set almost a 2 hour PR, and finished up in Ironman Cozumel with the most DNR's in Ironman history in the swim alone-over 300.  Note the swim conditions in Coz were due to the severe currents.  Therefore I say the swim God's follow me wherever I go.....Hint....Kansas 70.3 2 years ago, Racine 70.3 this year.  I welcome them with open arms.

The training year started for me in January when I started the OS-Out Season 14 week plan with EN-Endurance Nation. EN-Endurance Nation This is a very assertive plan that focuses on getting stronger on the bike(Power) and faster on the run(Speed).  I did this during the week mainly alone in my basement which is called, "The Pain Cave" and then on the weekend a training buddy-Austin allowed us to set up in his heated garage and we trained together.  Some weekends we would have 6 and others we would have ~ 10 and then 6-8 more joining in on the fun on Google Circles.

Our local Tri team-IM4RM was training together for a 100 mile indoor trainer ride called--IronGl├╝t #2.  This is a 100 mile bike ride ride indoor on a trainer and must be completed within 6 hours.  So what we would do is an hour of FTP(functional Threshold work) together, then we would watch a racing video that guided us threw the entire film-Often "Bear Mountain" out of New York and would then end with a free ride.  We worked the crew up to 4 hours over the winter months.  We had peeps joining us from Face Book that we had never met that have become very close friends and now teammates.

Mid April I started into my plan which they call the, "Get Faster Plan" again with Endurance Nation.  In my honest opinion this is the hardest 8 week plan I have ever did to date.  Again, it concentrates on Power/Pace but much more aggressive.  Well, it worked-it pushed my power the closest I have ever been to 300 watts and my Temp pace on the run to around a 6:15 comfy mile.  Note at this time I was also working with a local bike coach and really working on sprinting up hill and then being able to hold my pace over the hill and on the flat.  Weekly miles on the bike were now pushing 200-250 miles a week.  My weekly runs were around 35-40 miles.  I was also swimming 2-3 times a week but only around 2500-3500 yard sessions each time.

The "Get Faster Plan" lead to my first half iron of the season and it was my first sub five hour half.  Note it was not by a mere few seconds but it was a sub 5 so I was ecstatic!!

In June I started training for Ironman Wisconsin.  This was a 12 week plan and again from Endurance Nation.  I use their plan then the local coach would incorporate his stuff into this to include a twist here and there on the bike and a few different takes on the swim.  During these 12 weeks I was also able to attend a few Tri Ralley's/Camps those being WIBA(Wisconsin Adventure Brick) and the Endurance Nation Tri Ralley.  Each of these weeks I pushed my weekly bike miles to 450 and 500 miles, runs to 50-60 miles and my swimming decreased each of these weeks to about 2.  I had the opportunity to ride the Wisc bike course throughout the summer around 20 times and it paid off knowing the course well on race day.

My wife and I drove up morning from Altoona, IA.  Drive takes right at 4 hours.  The last two years we have came up alone cause it is so boring for the kids.  Its a great week/weekend for us just to be alone, meet new and old friends, and just hang out with each other.  We have stayed on sight at the Manona Hilton and we can't say enough about how convenient it has been just being right their.  We arrive, unload, give the car to the valet, and don't see it again till we leave Monday morning.  We got checked in and had a beautiful room over looking the lake.  Went to get registered for the race and it took at a max 15 minutes.  I highly recommend arriving Thursday to get registered vs Friday.

For me is a day to get the bike and bags dropped off ASAP and too the room with my feet up watching football and drinking water with NUUN tabs most of the day.  Met up with Troy Morris and his wife for our supper.  My goal is no solid foods after 5.  My pre race meal is always Pizza.  There is a great spot we found that is just down the road from the Hilton.  It is less then a 5 minute walk.  Bedtime was around 8 and I toss and turn as usual.  Up at 0230 for 2 strawberry Ensures ~ 700 calories.  Then up at 0400 for 2 more Ensures, coffee, and I had a half bagel with one tablespoon of peanut butter.

For me its now real and I am starting to get a little nervous and just that almost ready to fly feeling.  Down to the bike to put on the nutrition.  My nutrition on the bike is 2 three hour concentrated bottles on a gorilla cage behind the seat, speedfil with 40 oz of water, Roctane GU's with 2x the caffeine in them, Honey Stinger waffles, and I carry a 6oz bottle of Coke in my pocket on the tri jersey for the last needed sugar rush on the bike.  We then go back up to the room to take care of some last minute business, lube up the legs and arms and put on the bottom half of the wet suit.  We then walked down to meet the EN team for a team photo and it was time to make our way to the lake.

Bike--Cervelo P3
Front wheel-Zipp Firecrest 404
Rear wheel-Zipp Firecrest 808 with a wheecover
G3 power meter
50/34 compact crank
11/28 cogg
Keo Look pedals
Laser Tariz areo helmet

Wet Suit: Aqua Gold Cell by Aquaman
Goggles: TYR Nest

Shoes: Asics Gel Nimbus 14

Temp at start 60's and high for the day was 75
Wind started at 12-15 mph
To me it was very humid.  Yep it was 82% with a dew point pushing close to 70

Swim: Goal 1:14 or better.........Actual Time: 1:23:52--The water God's followed me again!!!
Coming out of the water my rank for age group was 183!!!  Not too hot!!
What I noticed and smiled inside and started laughing out loud was it was windy causing slight white caps which meant for the longest portion of the swim the water would be breaking in our faces and pushing us away from the course.  Guess what?  That is exactly what happened.  
After finally getting in the water after being pushed through the gate like a heard of cattle, I tried not to severe a toe on the rocks we were made to walk on and made my way to the far side of the ski jump and seeded myself 1/4 of the way back from the front in line with the site buoys.  Treading water for about 15 minutes, back floating, and people watching was getting old and I was ready to race.  The Pro's went, then prior to us racing they sang the National Anthem-LOVED IT!!!!  Yep the tears welled up in the goggles and I knew when the cannon fired it was WAR.  For me this was the roughest Ironman Swim I have had.  I had contact from the beginning to the end.  I was 4 stroking then sighting. Finally the first turn came and we all got bunched up and everyone was mooing.  The long stretch was brutal and I took a few good strikes to the face but unfortunately I gave several myself.  I am not sure but it just seemed like we stayed bunched up and made it that more stressful for everyone.  I could feel myself getting really hot in the wet suit.  I decided since I breath to the right to move myself to the inside of the buoys and go from there.  I was now able to stroke and sight a little better.  I had to shorten my stroke up cause of the small white caps and it seemed to really help.  Before I knew it we were making the turn home so I decided to watch the bubbles and feet in front of me and not sight.  Big mistake I was now about 150 yards away from the damn sighting buoys so took off on my own and set sale for the right course.  I swam until my fingers/and both hands were able to strike the rocks below.  I then stood up and exited the lake.  I was so happy to be out of that lake!!!!  Took the wet suit down to the waist, got to the strippers, laid down, and two of them grabbing each of my legs pulled the wet suit off, help me off the ground, handed me the wet suit, and off I went on my 3 mile transition.....oh and all uphill.

I change from the wet jammers to my tri kit, load all the goodies in the back pockets and out the door I went.  Stopped to have some sunscreen slathered all over me and then ran the mile to my bike.

Bike: Goal was 5:50.......Actual Time: 5:40:47
Coming off the bike my rank was now 53!!!  Now that's means I passed a few peeps on the bike. So after the swim I was 183 and now 53rd.
I have spent so many hours on my bike since January and have had the biggest gains on the bike this year.  As stated above I was lucky enough to spend many days and hours on the Ironman bike course so I really knew what I had to do.  Last year my bike time was 5:59 and my goal this year was to drop that by at least 10 minutes.  Why ten minutes.  Well I had 31 minutes of coasting time last year and knew I could decrease that and I was going to ride about 10-12 watts faster this year.

The first 30 minutes for me were rode at a scary #---.666 intensity.  NO JOKE.  This was pretty much the entire stick where I took the time to feed and drink until my stomach hurt.  I knew coming out of the swim I was a bit dehydrated cause I got really hot.

My goal watts were to average around 200 watts and ride around .73 intensity.  I came to this # again after riding the course several times and doing it at 70, 71, 72, 73, 74, and .75 intensity.  .75 was a little high cause I had trouble running afterwards this summer.

On my joule I took every 30 minutes and turned it into an interval.  Every 30 minutes I was eating and drinking.  My ave calorie intake is around 675.  Yes, you read that right....One GU, One honey stinger waffle and and hour worth of infinit which is 278  calories.  I also was drinking about 20-25 ounces of water each hour.

For me the bike path was very dangerous and I remember vividly dodging 4 bike wrecks.  It was like peeps were not paying attention, were trying to adjust, drink, or eat and they were all over the path.  One person dropped their feed bottle and I am not sure how I missed it cause I swear I seen myself being launched off my bike.  I was so damn glad to make it to the parking lot area and get into my own space.

My bike #'s were:

Entire workout:
Duration: 5:40:47
Work: 3459 kJ
TSS: 285.7 (intensity factor 0.742)
Norm Power: 198
VI: 1.09
Pw:HR: n/a
Pa:HR: n/a
Distance: 112.203 mi
Elevation Gain: 5987 ft
Elevation Loss: 5080 ft
Grade: -0.0 % (8 ft)
Min Max Avg
Power: 0 486 181 watts
Cadence: 1 110 92 rpm
Speed: 0 46.5 19.9 mph
Pace 1:17 0:00 3:03 min/mi
Hub Torque: 0 47 7 lb-in
Altitude: 679 1070 844 ft
Crank Torque: 0 1257 169 lb-in
Temperature: 66.2 73.4 70.0 Fahrenheit

Garmin link:
Garmin File can be seen by clicking here...

I had to stop once on the bike during the second loop on the 3 fast rollers.  There was a jeep parked in the corn.  I stopped to make myself pee cause I couldn't take the bladder being banged around anymore.  Well trying to mount the bike on the hill in the wrong gear was ugly and my azz tumbled over sideways.  Yep it happened but damn I felt much better.

Going through Verona my goal was to try and make the speed radar hit 30 mph.  I stayed completely away from the aid station and just soaked all the cheers of the crowd in.  The 3 beotches were not a bother for me and actually was able to stay aero for all of them the first loop then the second loop I came out of aero on the third one.  For me that is the hardest one but after cresting that it is very fast all the way home.  I was thinking of the wind that was to greet me on the stick.  Well, I hit the stick and there was wind but it truly was not that bad.  I was actually flying on the way home.

Making my way back in town I was feeling awesome.  I ran out of fluids with about 5 miles left but really didn't care cause I was ready to be off the bike.

Finally making my way of the last insult to the mitochondria before dismounting that baby and getting to hand it off to Samuel Ritter!!!

Ran into the changing room and got the running bag.  Changed out of the Tri bibs into a pair of running shorts and a running shirt.  Threw on a pair of socks and the shoes.  Out the door to the commode to try and urinate with no success.  I then thought to myself I have peed once and this could/would get ugly somewhere in the run.

RUN......Goal Sub 4 hours.........Actual: 4:04:03
After the run was completed I went from being ranked 53rd to 37th so I can smile cause I was still passing a few peeps and rewinding my rank.
click here for the Garmin Run File
I got out the chute and was running WAY TO FAST as usual so I made myself really pull in the reigns but still ended up a little fast.  I seen several friends that were yelling and that was way awesome and really picks you up.  As in training my plan was to try and stay around 8:30-35 minute miles till mile 20 the run the last 10 K as fast as my body would allow me.  I was walking through each aid station and alternating between Perform and Water.  Every 3rd aid station I was drinking coke.  Man I was feeling really good and thought I was going to demolish this marathon.  I was lucky enough to run the course a few times this summer so new what was coming up and around the corners.  I was able to run up observatory hill and the other hills the first loop.  My only walking was during the aid stations.  Coming down the chute to start loop 2 I was thinking damn it would be nice to be done.  That is pretty damn mean to bring us within a couple respiration's of the finish line just to make us run away from it again.  Well we were churning and a burning till mile 17........Then a bear jumped on my back and the thing people call "The Squatch" jumped on my front side. I had developed a blister on each big toe and those MF'ers would scream out loud with every foot strike. I got really heavy and was feeling light headed.  I knew I was in deep shit cause I just ran full speed straight into the "WALL".  The "SUCK" found me or I found the "SUCK" and it was rearing its ugly head.  My blood sugar was low and their was very minimal stores left in my liver or cells.  I made to aid stations and started eating and drinking coke after coke after coke, double fisted a few GU's then threw some broth in my mouth and that disgusting stuff came right back out!!!  I just couldn't get it down.  I was later told by one of the pro's to take it and dump the water in it for it cools it down a bit and makes it a little more tolerable.  Well the heaviness disappeared and I was able to start running slowly but could not make it back to my race pace.  I knew it was now survival mode and it was on.  A few of my miles were like 10:30's and I was now getting frustrated but moved forward.  Mile 24 I knew I had two miles left and tried to push it.  I was just not successful at this put I was still moving forward.  Coming up the block of the capitol felt like I was climbing and never ending mountain but I could now here the voice to soon be saying my name.  I became very emotional and kind of started whimpering a little and really tried holding back the tears but it was not successful.  I became overwhelmed with many different feeling and just left the mind and body do its thing.  I came around the corner and took my last left turn on the run and it was all down hill!!!  I started pumping the fist and slapping a few hands and then seen the clock.  I then knew this was a PR day for me by almost 5 minutes and like any competitor wanted to just get across the line to stop the clock.  I came across the line and came to an immediate stop and had a couple catchers hold on to me cause the body wanted to stop but wasn't sure how to handle it.  I became very light headed but it was short lived.  I spotted my wife-Alison immediately and again got big ole tears in my eyes and very emotional.  I WAS DONE, I WAS A REPEAT IRONMAN WITH AN ALMOST 5 MIN PR on a rough day.

Finishing time:


Rank: 37
Overall Rank: 285
State:Altoona IA
Profession:Fire Fighter


I had the chip removed from my shoe, was given a couple chocolate milks, and skipped the finishers photo.  I wanted to get up stairs, shower, hydrate a bit, and come back out to see my friends finish.  I am not able to eat for about 2 hours afterwards cause I get nauseated.

The blisters I mentioned above turned into actual very large blood blisters.  I have never once had a blister on the side of my large toes like that and would really like to figure out what caused it cause I would rather not feel that unnecessary pain again.

I knew my day was complete but several training partners were still on the course and I really wanted to see everyone finish.  It was a true treat and it's something I will remember.

In closing I would like to THANK my wife-Alison JC Noftsger for always supporting me and pushing me when I was down and broken.  Without you my love none of this would be possible.  Thanks for putting up with all the training and traveling I did!!!  To my son: Keegan and my daughter: Olivia-THANKS for allowing me to be away during the early mornings and for never complaining too much.  To my coaches, my teams EN, IM4RM, and BOOM!!!  To Kyle Robinson of Kyles Bikes and his entire staff, Mike and Tom from the Altoona Campus and way too many to name....all my training partners-----THANK YOU ALL SO VERY MUCH!!!!!!!!!

To the BOOM!!! team be very proud of yourself and hold your heads high weather you DNF'd, PR'd, or completed your first IRONMAN.  The hardest part is making it to the start and toeing the line.  I am looking forward to following everyone again this year and giving my advise.  I am not racing Wisconsin next year but instead doing the inaugural Ironman Chattanooga.


Thursday, August 29, 2013

Ironman Wisconsin 2013......just around the corner.

Well as usual its been quite sometime since my last blog and I apologize to my few followers and my family but it has been one crazy, fun, non-stop summer.

Before we go any further I want to personally say THANK YOU to my beautiful wife Alison JC Noftsger, my son Keegan, and daughter Olivia.  Thanks for understanding and allowing dad to be gone in the early morning hours and then poking at me as I dosed off in the chair throughout the day.  Without the three of you this would not be possible.  Big THANKS to Coach RICH and PATRICK of ENDURANCE NATION, Kyle Robinson and his entire crew at Kyles Bikes in Ankeny, Iowa.  Dr. David Krohse of Compass Chiropractic for the ART and chiro treatments.  Nikki Vogel of Kneaded Relief Massage Therapy.  Mike Foote-Swimming Coach at the Altoona Campus, Tom-swimming coach of the Altoona Campus.  It finally clicked this year with swimming.  It was like a light went off in my head.  I can still close my eyes and remember Tom stating, "Carl you have to go over the barrel in front of you then pull".

A special thanks to ALL my training partners: Jonathan "pocket Hercules" Meyer, Kari Wikilund, Troy "power twin" Morris, Mike "Ironman" Morrison, Dr. Chad "Mr Oral" Johnson, Jonathan Barlow, Mike VanFossen, Austin Vanderlinden-note special thanks for the heated garage this past winter and up coming winter, his wife Katie for putting up with the early morning stink in the garage and for making us the best morning breakfasts after 2-4 hour bike workouts.  And many others Mike Peverill, Dotty Johnson, Steve Olsen, Stephanie Olsen and the master ----baby vamp, Randy Pickard.

Had the opportunity to join a local bike racing club known as: Sakari Racing Team and they really turned up the heat this year.  Looks like they took first place in the Iowa Cup.  I never competed with them but had the chance to train a few times with them and got to climb plenty of hills at 100%.  Hoping to do some cross racing with them after Wisconsin.

To bring you up to par Ironman Wisconsin 2013 takes place on September 8, 2013.  The cannon fires at 0700 and then we literally go to war in the water.  More on that later.

I started my season on Jan 1, 2013 in a program called the "OS" Outseason.  Note it did not say the off season but the out season.  This 14 weeks concentrated on speed on the run and power on the bike.  The last two years this was a 20 week program but after input from the hundreds of members it was tweaked and brought down to 14 weeks.  IMHO it was harder but it really made a difference in my training.  This was my third year with EN (Endurance Nation) so I was hoping for a few big gains on the bike and a few minor bumps on the run.  Started with a FTP (Functional Threshold Power) of 250 and ended right around 280 inside on the trainer and 300 tested outside.  I really concentrated more on the bike then I did the run.  We measure our runs my a tool called vDOT.  I started around 47 and ended at 53.  To be honest I have not tested since cause I have been very happy with the runs and know where the body wants to go vs what is just too much.  EN does not have you swim in the winter but I continued to swim two times a week.  One thing I think every endurance program or program in general should have is a flexibility program and a strength program.  I therefore included this in my program over the winter and spring.  For me I concentrated on my gluts, abductors, abductors, and quads.  Also hit the core very hard.

The OS came to an end and I was very happy with the ending results.  I then dropped into what was the most challenging plan for me as of today----the GFP, Get Faster Plan.  This 7 weeks of hell pushed me well beyond my limits but again I seen gains and it really paid off.  It really focused again on the bike and run.

In June I fell into the 12 week Advanced Ironman Plan for Wisconsin.

To put things in perspective since Jan1st to today I have trained: As you can see it has been my second job.
* 482 hours
*Running: 126 hours, 1,030,56 miles
*Biking: 284 hours, 5,657,40 miles
*Swimming: 71hrs13min, 131.37 miles

Just for fun the total calories burned:

  • 396,896 calories
  • Ave speed on the bike: 19.8 mph
  • Ave power: 210 watts
  • Ave Run Cadence: 97 strides per min
So as I have entered the taper mode for Wisconsin all seems to be going well and I am very excited for what could happen on Sept 8th.  I have goals in my mind but the biggest and baddest goal is to be able to cross the finish line within the allotted 17 hours.  I have truly put my heart and soul into training.  The actual training for Wisconsin has been 12 weeks and I have had the opportunity to attend two tri training camps during this time and have rode the course 9 times within this time period.  Bike goal is to beat last years bike time.  Doesn't get much easier then that.  

The race starts on Sept 8, 2013 at 0700 with the fire of a cannon.  We are the lucky ones who still get to experience the mass start.  Meaning 2800 athletes starting to swim all at one time.  Quite a site to see.

Lots of fightning for position but after the first turn it seems to calm down either that or we just get use to getting kicked, hit, punched, etc.  

We then exit the water and transition and get ready for the 112 mile bike.  Ironman Wisc is known for one of the hardest most technical bike course in North America.  Technical meaning you are always making gear changes, leaning, turning, climbing, etc.  Like the coach states if you make all the right changes throughout the day you will have a great marathon but if it goes the opposite you will have 26.2 miles of hell.  Last year I had 32 min of coasting time.  My goal is to cut that in half and take about 15 minutes off my bike time.

We then come in and transition to the run.  

Currently read that less then 20% off all Ironman ametuer athletes run a marathon that is less then 4 hours.  Last year I ran a 3:57 marathon and my goal this year is the match or beat that time.  Now maybe its just me but I think the run course in Madison is very demanding and taxing along with several rolling hills.  I was able to run Observatory hill the first round last year and walked the second round.

Race Plan:

Wake up at 0200 and drink 2-3 bottles of Ensure for a total of 1200 calories.  Back to bed and then wake up at 0500.  We are staying right on sight and transition is out our back door so going to sleep in a little.  Breakfast then will be a baggle with peanut butter, one banana, and a cup of apple sauce, one liter minumum of gatorade or water with a Nuun tab.

2-3 cups of coffee, excrete the bodily fluids.

Nutrition: Infinit non protein long course, 275 calories per hour, one Roctane GU 100 cals,  and one honey stinger waffle-160 cals per hour.  I also will drink ~ 120 0z of water of the 5+ hours.  Hope to pee 2-3 times on the bike.  At mile 90 I will drink a 6 oz coca cola that I will carry with me

  • I will take a Rocatane GU about 15 minutes before the swim start, finish my coffee, finish my liter of Gatorade, had my shoes to my wife, look her in the eyes and give her the biggest kiss and tell her with a smile on my face that I will see her in about 12 hours or so,
  • Plain and simple.  I just am not the strongest swimmer therefore my goal is to seed myself in the middle of the pack again and when the cannon fires just go hard for 400-500 years and then try and settle in behind someone.  I am going to go as fast as I can but once I feel my form is breaking then I will slow things down.
Bike: 2013 Cervelo P3.  Note I have been training with a 53/39 crank including riding the course every time with it on.  Concern is on a few of the hills my rpm's fell to the low 60's therefore switched into a compact crank 50/34 and will run an 11/28 cassette in the rear.  Gorilla cages in the back to hold my nutrition(again infinit) and a speed fill on the down tube that holds 42 oz of water.  
Wheels: 404 Zipp Fire crest in the front and a 808 fire crest with a G3 Power meter and a wheel cover in the rear.
Tires: Continental 4000S
Seat: Cobb Vflow
Pedals: Look Keo

**** Will be using a power meter and my goal is to race at .73-.75 of my current FTP.  This has been tested and holds true for 5 different runs.  My best VI has been 1.05 but my TSS us always over 300 which seems to be normal for me and does not effect me on the run.****  I do not ever look at my speed until after the race when I download my power.  I look strictly at power and rpms.  

BIKE GOAL: Not entering any times cause there are just too many factors that could go wrong
  • I will keep this very simple.  Since last year I had 30+ minutes of coasting and stopped 2x to pee is to beat my last years time by 15 minutes and pee during the ride vs stopping.
  • Be sure to take my nutrition in on time and be sure I am drinking plenty of fluids.
  • NO penalties
  • As EN teaches the first few miles, so the stick for me I am going to eat like I am starving and drink, drink, drink. 
  • Once I hit the loops I am going to attack and keep my #'s very true and try and stick everything,
  • Thank all the volunteers
  • Mile 90 be sure and drink the 6oz coca cola I will be carrying with me.
  • Most of all listen to my body and just be very realistic
  • First of all to find my wife in transition cause she will be close and get a kiss from her big puffy lips.....mmmmm that is worth 26 miles alone.
  • I will then let the body go to its comfort zone which seems to be around 8:30.  If its any faster then I will need to slow it down and if that means walking for awhile then I will.  I will cont 8:30's for the first 6-12 miles. 
  • I will be WALKING through every aid station and getting what I need to eat and drink alternating between perform, water, coke in the later miles as the sugar will be needed.
  • Mile 18-22 this is what I call my play time.  I am going to try and drop my time and hold it-why, because I have been training this way with my local coach and it has been paying off.
  • Miles 22-26 its head down, mind and lungs wide open and just dropping the hammer and giving it what I have left.  
  • Would really like to beat last years marathon but just going to go with the flow.  Again, just to many factors to promise anything
Finish chute:
  • Make that left hand turn and enjoy my time coming down the chute!!!!
  • Yes, I will have tears in my eyes and pumping my arms in the air
  • I will see my friends and family but most of all I will hear her voice over all the other screaming, we will lock eyes, share a few smiles and tears, and know that WE have completed another Ironman Event.
Post Race:
  • Go shower and change real quick
  • drink recovery shake.....ARM(anabolic recovery matrix)
  • eat and have several drinks
  • Give mama lots of loves and hugs and kisses cause I know it was a long day for her also
  • Turn on my other friends racing GPS, track them and be at the finish line to watch then all finish