Ironman Wisc EN Camp ReCap

Endurance Nation Ironman Wisc Camp ran from Thursday, July 28th and ended on Sunday, July 31st after a long run.

Thursday consisted of the packing of the car, traveling to Madison, checking in to the Hotel, unpacking the car, 6 mile group run, then group meeting.  It was nice to put names to faces and meet many others joining the camp who were not members but eager to hear and learn how Endurance Nation teaches.  Meeting went long this night and therefore I had a peanut butter and jelly sandwhich and a mac and cheese microwave bowl.  Tried to go to bed early but was pumped for Friday.

Friday consisted of me waking up with the chills and body aches.

•  Pretty sure I had a low grade fever but I was not at this camp to lay around.  Therefore took some Ibuprofen and sucked it up.  
• Met in the hotel lobby at 0730 for a 109 mile bike ride.  The ride consisted of the stick and both loops of the course.  We were short 3 miles cause where out hotel was located.  
• Very happy with the day and the outcome of the ride.  I rode under my IF (.67) race goal is (.70) and TSS points came in at 237.  Thing I was not happy with was the VI of 1.1. Ave speed was 18.6, Ave cadence of 88, Avg HR of 133.  Note I was not aware of this cause I was not able to download the data while in Madison.  It makes since now though cause my brick run following was very difficult.  
• Nutrition consisted of 250 calories of Infinite per hour.  I also consumed one Roctane gel that was 120 calories.  While peeps were refilling there water bottles I slammed down a 32 oz bottle of coke.  Stuff works.  
• First loop came with a lot of learning, listening, and watching.
• Second loop I had fun with it but damn those 3 hills at the end where brutal.
• Overall time on the bike for 109 miles was 5:53.  
• Returned to the Hotel and decided I was going to eat before the Admin meeting.  Chowed at the Great Dane.  Had an awesone pretzel bread with a burger, brat, fries, and a beer.  Yes, lots of water.
• Bedtime at 2100.  Again tossed and turned and still with some chills.

Saturday

• Woke up feeling much better but the butt was very sore from the saddle
• Had a few cups of coffee, two pieces of bread with peanut butter and a banana
• Met two people out front of the hotel around 0645 and we decided to get started early cause it was to be DAMN HOT.  Yes sunscreen was applied before we left but it is hard to carry and reapply.  
• Well things were going well until we started climbing a hill we didn't remember.  Well yep we took a wrong turn but that is okay cause my butt hurt so bad I was telling myself I was going to ride the stick, one loop and home.
• Met a buddy from Iowa at the BP in Verona only after we went to the gas station in town so more miles added on there.  
• Okay so we are off.  Decided to take the day easier than yesterday and try and ride more smoothly.  I was assuming my VI was hard cause the run was difficult on Friday or I just didnt feel well.  I was following Levi and another friend doing the race come Sept.  Just seemed a little too easy and decided we were all here for the experience and needed to ride the course as close to race day as possible so stepped it up a little.  
• Got to the hills, down hills, straight aways and all felt good besides my ASS and getting baked by the sun.  The quads, calf's and muscular endurance overall felt awesome.  First loop done and Levi needed to refill his water bottles.  My ass hurt so bad my mind was telling me to just go back to the hotel and call it a day.  Physically though I wanted to go.  Coach talked about eventually the "SUCK will come to you".  I hadn't felt that yet so I sucked down a coke and decided what the hell I am in for the full Monte again.  Second loop the intensity was stepped up more and the hills were attacked but at the same time trying to keep the watts under my FTP.  Note it is impossible to ride the hills at 10 or 20% above your FTP.  You are doing lucky to keep it at or just under your FTP.  Took 8 minutes off the 2nd loop from the 1st.  
• Levi got cramps and I looked back and the poor guy was walking his bike up "papa" hill.  I waited up and he said he was a mess and for me to just go.  I told him to hook up with us back at the Clarion.  I got up with a group from Endurance Nation and we were hauling some ass.  Hooked back up with another buddy from Iowa and we rode the stick back to the hotel.
• Stats from this ride I was very pleased with.  114 miles in 6:08.  IF again .68, TSS 245, VI again 1.1 and I was or thought I was pretty smooth and consistent throughout but guess not.  Ave speed today was just 19.6.
• It was very hot, humid, and I got burned.  
• Group meeting then a Group dinner out.  Met at a nice restaurant in Verona.  Has pasta, pizza, and a few beers.  Needed to carb up for Sundays run.
• To bed early again and slept decent.

Sunday

• Well after 223 miles of biking and 12 miles of running I got out of bed and didn't want to move cause I didn't want to feel where the hurt was.
• Drank a few cups of coffee, had a banana, and a muffin for calories
• Met a buddy in the lobby at 0600 and we drove to the beginning of T2.
• We got out and went to see where the swim start is and the transition areas.
• Long run from the water exit, up the helix, and to the bike.  Goal transition will be like 6 minutes.
• We had a cue sheet printed for one lap of the marathon.  That is 13 miles.  Off we went.  Well the streets were not well marked and lots of construction going on.  We got lost a few times but found our way.  
• Note to self.  If you think it is going to get dark on your run be sure to bring a head lamp cause on the bike path leading to Mendota Lake it will be pitch black unless they put up lights.  
• Found a few hills 
• Overall the marathon no matter how I feel coming off the bike is going to hurt.  
• It is a double loop which always turns into a mental battle.

Lessons I learned

• Getting an 12-27 or even a 12-28 for my bike this week cause the 12-25 I am currently running is not enough gears for me.  Over my watts several times and there was nothing I could do but short of walking my bike to get them down.
• Coach Rich said "Don't bring the SUCK to you wait for it cause its coming"  Hopefully the SUCK will stay away until the "line" which for us is MILE 18 of the run.  When it comes I have that one special thing that I have been thinking about and will assist me through the rest of the run.
• You have NO FRIENDS during the run.  Why-cause you will run to fast, to slow, walk when you could run, etc.  Remember this is not a race its an execution game.
• Stay inside my own box, no one gets in and I can't escape.
• Coca Cola is good for instant sugar, carbs, etc
• When cars honk, yell, flip you the hand gesture, just smile and keep going.
• Anytime you have a chance to ride and run the upcoming course DO IT!!!!  It is nice to know what lies around the corner :)

Packed the car up, put on the recovery tights and socks, and headed home.

This week is a recovery week and back to the full swing of things by the weekend.  Falling asleep typing this so bed time is an early one but not till after True Blood the wife says.

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.