2 day's of camp why not do two century rides-EN Camp Tri Wisc

Saturday started at 0500 by a wake up call from the front desk.  Coffee was very strong and good this am.  Breakfast consisted of a home made blueberry muffin with peanut butter on it, a banana, two cups of coffee, and a glass of chocolate milk.

Today consisted of another 112 mile bike ride and 6 mile run.  We decided to leave a little early to try and beat the heat.  Well it was a good idea but we took a wrong turn and added on a few more miles but that was okay cause we were training.

The Wisc bike course consist of a stick which is 16 mile out to the beginning of the loop.  Note the loop is 40 miles and that is repeated twice then you bring the stick back to transition and start your run.  I have said it before and I will say it again.  It is not the hills alone that eat you up it is making the right decisions throughout the day.  Such as when to switch gears, when to slow down on a certain turn cause you are going 45 mph and know what is on the other side----example a sharp left turn followed by an immediate up hill.  There are three hills toward the end of the each of the loops.  Meaning you have to see these babies x2.  I have named then accordingly.....Mama, baby, and papa.  Mama is an ~ 1 mile climb of about 4-5% incline.  Just when you think it is flat for a few seconds the grade ups itself to about 7%.  Kind of funny when you look down and you are already over your FTP and only going 5-8 mph.  Like the coach said this is where you will here the bikes a creaking and slamming and these will be the people around you out of the saddle showing you just how to climb that hill.  I will be cheering you on and tell you how damn good you look.  Then when I see you on the run around mile 3 and you are walking you can tell me what a hellish bike split you had :).  Then comes baby hill not to bad but a steady climb.  Well you think it is over and you make a left hand turn and I am not kidding I swear you climb for over a mile and keep climbing.  Again important to stay IN THE SEAT and steadily climb these hills cause if not it will get you.  Loop # 2 today I actually seen a few people walking their bikes up daddy hill.

Loop # 2 we stopped so peeps could refill their water bottles and I grabbed a coke for some calories and sugar and threw in a No DOZ.  Yes a caffeine pill.  Damn when it hit me it was game on!!!!  40 more miles of constant gearing and thinking.  I had to talk myself into doing loop # 2 cause my ass and taint were not very happy with me.  Loop # 2 was GREAT!!!  Today I had a better loop two vs one.  It was good to see all the team out there getting it done.

Let me say this from a logistical point.  When you are done with the loops and back on the stick stay at your watts cause the hills are not over yet and remember you have 17 more miles to T2.

IF YOU COME UP TO RIDE THE COURSE PLEASE BE SURE WHEN THERE IS A STOP SIGN TO COME TO A STOP, UN CLIP, AND PUT A FOOT ON THE GROUND.  THE COPS WERE STOPPING PEEPS LEFT AND RIGHT AND GIVING OUT CITATIONS FOR FAILURE TO STOP.  THIS IS NO JOKE.  We were warned about this in out team meetings and we seen it today.

Also if you don't know the course please be careful when descending.  We seen a couple bad accidents today and one ended with a possible dislocated shoulder, fractured clavicle, and a trip in a local squad to a trauma center.  It was on the s curves and curve # 1.

At the gas station a local told us she counted over 100 bikes on the course today.  She wanted to know if there was a race today.  We asked if that was more than normal and she said 30 or more is normal but never like this.  We were invading there territory.  Not many issues but a few peeps honking and saying a few things.  No biggie :)

Picking up a special sunscreen Tucker told me about cause I got burned two days in a row and that is not a good feeling.  I was literally getting cooked today on the course.

Tonight's brings another team meeting.  Coach is going over tools of the trade.  We then have a team dinner at a nice restaurant.

Tomorrow at 0800 we are running 13.1 miles of the Marathon run course.  We are starting in t2 and taking one loop of the course.  Again it will be nice to know the lay of the course and what to expect.

Well be careful out there and train smart folks.  Until we talk again, be good :)

HOLY HILLS BATMAN

Well I see now why they say this is the second hardest course in the United States for a sanctioned Ironman event.  Besides the hills it is very technical.  You are going 44 miles per hour down a hill......well hell there is a sharp left hand turn or a right hand turn or loose gravel.  I am so glad I get to ride this course two days in a row and then come and lay it on the line 9/11/11.  Very valuable to know and understand the course.  Lots of free speed on this course if you know where to catch it and what lays around the corner.

Very hot today.  Applied sun screen but didn't carry it with me.  Had to stop at the store in Verona to by some lip protectant cause these lips were getting fried along with a coke for some instant sugar and calories.  Woke up this a.m. with the aches and thought I had a fever.  Through 800 of Ibuprofen and off we went.  Took another 600 on the course and felt decent.

http://www.runtri.com/2010/07/runtri-benchmarks-easiest-ironman.html

Hardest to easiest bike course

109 miles in about 5:48 minutes.  Havent downloaded yet but the Joule is telling me.  Pnorm at 162 and goal was 170.  That is 70% of my FTP but it then tells me I rode at almost 73% and was giving me and TSS of 313.  Will know the true numbers when downloaded into WKO.  Burned over 3000 calories and took in around 1200.  I thought I had rode hills before but never to the technicality this animal had for us.  I can see why it eats and spits so many ironman out.  If you are smart on the bike you will have a great run.  If not this EN member will see you walking on the run course as so many have in the past and you can tell me later how awesome your bike split was but then have to walk the entire marathon.  Like coach says a IRONMAN is NOT ABOUT FITNESS IT'S ABOUT EXECUTION!!!!!

Well we then went to the Great Dane for a burger/braut sabdwhich and a beer.  Ahhh Calories.

Now time for a meeting and bed time.

We get to repeat this whole process again in the am.

TRI CAMP

Well yesterday was a fun filled day.  Started out with a 62 mile bike ride early in the mornning on the Ragbrai route.  Was fun to go through all the towns early in the morning and seeing them set up.  Then ran off the bike and legs felt very strong.  During the bike ride my legs felt very heavy and sore so I didn't push it.

We then watched all the Ragbrai people come into town and set up camp everywhere.  Got the bike and tire ready for camp.  Hand washed the car and laid clothing out.  Still this am I have not packed.  But like my wife says....."all guys do is throw things in a bag"  Yep that is me and then get mad at myself when I can't find something.  I can't forget to pack the fan.  I have a large box fan that have have on for the noise.  Started doing it at the fire station cause peeps snore and I am a very light sleeper.  Now I have to have one going or I can't get to sleep.  Last night went up to the concert....watched the Jimmy Buffet tribute band, Grand Funk Railroad, and Cowboy Mouth closed.  Altoona did a very nice job with Ragbrai.  My wife and I heard over and over though that they were camping too far from the concert, they closed the aquatic center, and they had to take buses to the concert and were not going to show.  When we left there was not as many peeps as we thought there would be.

This morning I am heading to Madison, Wisc for a Endurance Nation sponsored Tri camp.  There are 112 people joining me.  Today is a 6-10 mile run, Friday brings a 112 mile bike followed by a 6 mile run, Saturday is a repeat of Friday, and Sunday is a 13 mile run.  We are biking and running the Ironman Wisconsin course.  We are concentrating on learning the course inside and outside, turn to turn and pothole to loose gravel.
Packing all of you that have assisting getting me to where I am today.  You are the MOAB!!!!!  Mother of all bombs!!

Well time to get moving around !!!  Have a great day and be careful out there.

1425--
Made it to Madison, Wisc around 1345.  Had a little detour just outside of Dubuque on Hwy 51 d/t some flooding.  Time for some calories and a nap.  Group run at 1700 hours sharp.

Pic of Oki Tri

Well the first run of the camp is in the books.  6 miles in the town of Madison.  Got to see where the swim takes place and where I will be staying come Sept.  Very active city peeps biking, running, rowing, and boating.  We had a handful of people run with us.  We then had our meeting and got to meet coach Rich.  He put on a great talk.  Having a cup of cheerios and off to sleepy land.  Good night all.

Swimming swimming and swimming

This am brought the second swim of the week in less than 12 hours.  For some reason really felt the pull in the lats today.  The swim was enjoyable cause a few of us were doing the same workout and worked on drafting off each other.  Well me drafting off Chad.

SWIM WORKOUT

Swim 60 Minutes

Endurance WU: 200 yds/m MS1: 4 x 300 (20 ) @ T-pace plus 3 seconds 2 x 400 (30 ) @ T-pace plus 3 seconds 1 x 500 (10 ) @ T-pace plus 3 seconds Set Total: 2500 MS2: 400 (30 ) @ pace faster than 400's above 300 @ pace faster than 300 above. Set Total: 700 Total: ~3400yds/m Really worked the heart today :) As always enjoy your day and be careful out there.

FUNDAY ohhhhh MONDAY

Well this am brought the famous 60 minute run with mile repeats.  Legs were not happy this am....think they are feeling a little fatigue from this past weekends workouts.

RUN

WU x 15 min
5 x 30 second strides
3 x 1 mile repeats. (6:43) (6:18) (6:23)
15 min at MP
Total miles 8.02

SWIM

400 WU
150 as 75 sprint 75 easy x 6 (30) at TP
100 as 50 sprint 50 easy x 6 (20) at TP
50 yard sprints x 6 (10)
300 yards at TP + 3 seconds
500 yards at TP + 3 seconds
500 yards pull at TP - 3 seconds


Total yards = 3500 yards


Tomorrow is just a swim in the am so the legs get to rest a little before Wednesday.  Hump Day brings back the good ole VO2 max workout of 30/30's x 16 followed by a 30 minute brick run.  Thursday is a 2:15 minute run in the morning and then I leave for my Wisc Tri camp sponsored and but on my Endurance Nation.  Looking forward to it!!!!!

Be safe out there!!!!!

Sunday Ride

Went and seen Zoo Keeper last night with our daughter and wife.  What a great movie.  I as the other adults in the theather were laughing throughout the entire movie.  One sad part in the movie where Olivia and the little girl next to us cried but it was over quick and had a wonderful ending.

Todays ride was 180 minutes.
WU at 65-70%
then to be in the aerobars and work.  Rest of the ride was to be at 80-85% and only coming out of the aero position to eat, drink, or pee.

Went well!!!  The first hour was by myself and I rode my favorite Altoona-M'ville-Altoona loop which is right at 20 miles.  Then a friend by the name of Iron Mike joined me and we ventured to Elkart and raced hold 305 watts and damn we were moving.  Yes I ventured off the planet for awhile coach but it was fun.  The bad thing is the last 20 minutes I paid the price cause all the hills HURT.

MY QUADS ARE SHOT. 

Last two days of biking have netted  me 155 miles.  Bike miles for the week are 201 miles.  Miles for the month are at 591.30.  Miles for the year 3,209.

Running miles for the week ended at 48.58
Running miles for the year 997 miles

OVERALL BIKE:
Entire workout:Duration: 3:01
Work: 1927 kJ
TSS: 173 (intensity factor 0.762)
Norm Power: 188
VI: 1.06
Pw:HR: 4.15%
Pa:HR: 7.38%
Distance: 61.684 mi
Elevation Gain: 1207 ft
Elevation Loss: 1261 ft
Grade: -0.0 % (-54 ft)
Min Max Avg
Heart Rate: 66 161 134 bpm
Cadence: 30 201 87 rpm
Speed: 0 34.7 20.3 mph
Pace 1:44 0:00 2:57 min/mi
Hub Torque: 0 23 6 lb-in
Altitude: 723 942 861 ft
Crank Torque: 0 913 172 lb-in
Temperature: 73.4 80.6 76.6 Fahrenheit

Time for a shower and calories and a recovery drink.

Have a great Sunday and for the 30 some members of Endurance Nation racing Lake Placid today~~~ Execute well my friends and the finish line will come before you know it:)  Proud of each of you.  All the hard work is done now just race and enjoy.

Long bike and run

Well the alarm went off at 0300.  Slept well and felt rested.  Thanks to my beautiful wife for setting the coffee for me cause it was mmm mmmm mmm good.  Took in my vitamin packet from GNC to include Nitrox, glutamine, creatine, and more.  Had two cups off coffee and a glass of water.

Nutrition for the 4.5 hour bike included Infinite 250 cals per hour and back up was Roctane Gu with caffeine at 110 calories each.

Chance of rain was 50% and the wind was East at 14 mph.  Very humid and Dew point in the 70's again.  Tropical out.

Meeting a friend this am at 0400 whom is riding till 0700 with me then hooking up with a few more members of the aTc at 0700.

BIKE workout this am was brutal for the first 90 minutes thanks to all the FTP work.

Bike 270 Minutes

WU: 20-30' @ 65-70%/z1-2/Easy MS: 8' (3') @ FTP/z4-5 10' (3') @ FTP/z4-5 15' (3') @ FTP/z4-5 10' (4') @ FTP/z4-5 8' (4') @ FTP/z4-5 5 x 12' (2') @ 80-85%/z3; for each interval include 2' standing WITHOUT spiking watts or effort, ie, standing for position change only. Remainder of ride time is @75-80%/z2, in the aerobars, practicing steady riding: no surges, constant power, etc. WD: 10' Easy spin. The FTP numbers: Note my FTP or 100% is 247.  These are to be done at 95-100%.  Overall very happy.  Note this is my first test with the new numbers.   1- Duration: 8:02 Work: 117 kJ TSS: 13.2 (intensity factor 0.994) Norm Power: 246 22.1 mph 92 rpm HR 154 2- Duration: 10:05 Work: 145 kJ TSS: 16 (intensity factor 0.976) Norm Power: 241 Heart Rate: 155 bpm Cadence:  93 rpm Speed:  26.5 mph Pace: 2:16 min/mi Temperature:  75.2 Fahrenheit 3- Interval 5: Duration: 15:04 Work: 210 kJ TSS: 22.2 (intensity factor 0.94)Norm Power: 232 Heart Rate:  155 bpm Cadence:  92 rpm Speed:  23.3 mph Pace  2:34 min/mi Temperature: 73.4 75.2 74.6 Fahrenheit 4- Duration: 10:06 Work: 138 kJ TSS: 14.3 (intensity factor 0.923) Norm Power: 228 Heart Rate:  151 bpm Cadence:  85 rpm Speed:  19.6 mph Pace  3:03 min/mi Temperature: 73.4 75.2 74.9 Fahrenheit Interval5-Duration: 8:06 Work: 107 kJ TSS: 11 (intensity factor 0.901) Norm Power: 223 Heart Rate:  147 bpm Cadence:  86 rpm Speed:  19.8 mph Pace  3:02 min/mi Temperature: 73.4 73.4 73.4 Fahrenheit ENTIRE BIKE WORKOUT Entire workout: Duration: 4:32:55 Work: 2826 kJ TSS: 269.3 (intensity factor 0.768) Norm Power: 190 VI: 1.14 Pw:HR: 10.87% Pa:HR: 0.59% Distance: 93.455 mi Elevation Gain: 1897 ft Elevation Loss: 1955 ft Grade: -0.0 % (-66 ft) Min Max Avg Heart Rate: 136 bpm Cadence:  88 rpm Speed:  19.4 mph Pace  3:06 min/mi Hub Torque: 0 410 6 lb-in Altitude: 820 1044 952 ft Crank Torque: 0 749 161 lb-in Temperature: 73.4 78.8 75.2 Fahrenheit Bike overall felt great.  Got caught in two down pours that lasted about 20 minutes each.  The first one felt great cause I was dripping wet and started to smell so it was like a natural shower.  The second one was during the last 20 minutes of my ride so I was just ready to be done. Again need to pay attention to my intake (nutrition) I only took in 2 hours worth of infinite so 500 calories and one gel at 110 cals for a total of 610.  I did make a stop though at Caseys and got a full strength coke and drank 1/2 of that but not sure the calories intake.  I had no effects regarding the nutrition.  I felt great on the bike.  Wore my bibs and was without butt or taint pain.  No chamois butter either.  They just stay put and don't move.  Not so sure I wont be wearing them in my race.  So far they are by far the most comfortable.   Arrived home and it was till pouring rain so I decided to quickly change go to the basement and run on the treadmill.  The run was 30 minutes.  First 15 at LRP which is 9:05 for me and the second 15 was EP or MP but needed a negative split.  I ended up at 3.57 miles in 30 minutes.  I started at 9:05 and played each quarter moving the speed and incline up and down.  Held the Marathon pace for the last 10 minutes with a 2% incline.  Felt really strong throught the entire workout today. Tomorrow brings a 3 hour bike ride at 80-85% concentrating on staying in the aerobars!!!  Usually Sundays are a challenge for me.  No the three hour ride but holding the 85% the entire time.  We will give it a strong go though. Watched the tour and good for Evans!!!  He delivered when he needed to. Going to watch the Zoo Keeper tonight with Olivia and Alison.  Have to throw in a plug for our local tri club, aTc (Altoona Tri Club) we are putting on our 3rd annual 5K race which is called STINKFOOT.  It is October 2nd and benefits a great cause please check it out and sign up. Wish we would be there to join you all but we will be in Pierre, South Dakota celebrating Alison's parents 50th wedding anniversary!! You can register direct on our website www.altoonatriathlonclub.c​om. Proceeds to benefit AT Cure, www.atcp Time for some calories and a nap.