Ironman Training Camp Day 4 and Wrap up

Today is the day, the day to see the entire bike course all 112 miles of it. I got up about 6:30 and started loading up some stuff into my car as I was planning on checking out and driving home after the long bike ride. Took a little while because I brought way to much stuff, mostly all my wet riding gear that went unused as the weather was great for the entire camp. Left the gear I was going to ride in inside the room and went to breakfast. (its still worth what we pay for it)

Got underway about 8:20 or so to all drive to CDA this time (no riding the 40 minute ride there to start a 112 mile ride).

Everyone got their bikes out and shoes on and were just generally getting ready to go. We took a group photo and set out just after 9 am (9:08 to be exact).

What a beautiful morning, not too much wind but it was warm and getting hotter. We were pretty close on the first section through a residential area, but once on the centenial trail out to the first turn around it started getting thinned out. Made the turn around and started back into town. Cal and Luke (our coaches) were great they were out chalking the course and setting up aid stations for us throughout the day.

Once back in town we made a little detour to the official route because Government Way is so busy, we turned up 15th street and made out way north. What a great decision, very little traffic and only a couple of lights and stop signs.

Now out into Hayden Lake area we started the climbs again. I was riding close to a few fast riders and would see them up the hill ahead of me and then once I'd make it to the top it seemed like they were gone, but I'd see them on the next climb (way up in front of me).


I skipped a couple aid stations and stopped 4 times during the ride. I passed some faster riders at an aid station and they'd get me after a while.

After completing the loop once and back along the lake I made a facility stop and then passed the faster riders taking a break at the higgins point turn around, they caught me at the next aid station where our special needs bags were. I switched out my bottles for the couple I had in my special needs bag and took a little break. I think these breaks will help in the race too as I found myself a little refreshed and could feel my toes once again. After about 4-5 minutes I was back on course and headed up 15th street back into the county.

The hills hurt a little more the second loop but I was still going up them at an ok pace, until my toes started to hurt too much, I'd really feel it on the climb and then wouldn't really want to pedal on the downside, so I lost some time there. I'm going to do my next long ride in my other bike shoes and see if it makes a difference.

Finally made it out the where Lukes aid station was and took another nice 5 minute rest, refueled, re-filled my water, and had some good conversation. Both Cal and Luke are great!

Luke was at the corner where we go on an out and back section about 15-17 miles long and my feet were fine for the first 10-12 miles, but really started up again coming back up the hill to the aid station so I stopped again for another 5 minute stop and some coke.

Back underway felt great as I saw 93 miles at the aid station so it meant I had less than 20 to go and it is south which is always downhill right? My feet/toes did ok all the way back into town. I had to make one stop though as I stopped when my GPS hit the 100 mile mark. My first century so I had to take a picture, what a great feeling.


Rolled into the parking lot and was off the bike and had my running shoes on pretty quick. Boy o boy was it a nice feeling to be in the running shoes and not the cycling shoes anymore and I think I ran a bit too quick for my tranistion run, but I'm not complaining.

Total bike ride was 106.4 miles and 6:18:25 moving time (does not include the muliple rests).
Extrapolatingg out I think I can do the 112 in 6:30 moving time (with my race wheels) and add 15-20 minutes of breaks so am thinking a 6:45-7:00 IRONMAN bike ride is in the cards for me.
I was extremly salty looking but felt great, so think my nutrition was good.

I jumped in the lake and wipped off most the salt and changed and was in the car for the next six hours, found the perfect exit for coming west, exit 221 in Ritzville has a Shell, McDonalds and a Starbucks so I stopped at all three. Made one more stop along the way and got home right at 11 pm, what a great long day!

I must say that Cal ran an awesome camp, excellent training and on course support, marking the route making sure no one got too lost. It really was great, I hope to do it again someday.

If anyone has a chance to go to a Critical Speed training camp (he puts on a few a year) do it, you will get good training, great support and meet some awesome people. http://www.criticalspeed.com/

Ironman Training Camp Day 3

Another day to sleep in was nice. We didn't meet this morning until 9 am to carpool up to Liberty Lake. We met at the swimming pool to get into even bigger cars because of limited parking. We went to someones house on the lake and all got ready and wet suited up and pretty soon we were all wet. It wasn't too cold but it was a little choppy due to some wind. We followed the shore line and at the south end turned and followed some bouys towards a little county park where we all stopped and rested a bit. It took me about 29 minutes to get there and the wind and chop was much worse on the way back as we were going into it now. I cut off a big corner and it even with that it took longer to get back. A nice good hour and 5 minute swim. I was happy to get back in some open water as it is different than in a pool.

We took a short rest and not a lot of lunch because we were meeting to do a long run on the course. We all met out front to carpool down to the transistion area and then we set off.


I'm glad we had a guide because the run does wind itself through a residential area in a wierd way. We actually run west towards Spokane first and then back, this little out and back took about 16 minutes and is going to be great in the event because I get to run around the city park so often and the beach was great I think the kids will have lots to do during the day.



Back in downtown CDA we head out through the residential area and finally onto the lakeshore drive that winds its way around Lake Coeur d'Alene. We had our first aid station and refilled my water and got a baggie of gummy worms to take along on the run. It was hot and I drank plenty of water and took my electrolyte tablets on the half hour and was feeling fine, so fine I think it may of bugged some other runners as my heart rate alarm kept going off as I wanted to run abit faster. Getting the alarm helps to keep me at the correct training level so I would back off until the alarm stopped. We hit a second aid station along the lake just about where we did the mile repeats and I ran past because I was still good on fluids.


I hit the turn around and back to the aid station along the lake and refueled and was off into the heat again. Back past the other aid station they had setup for us and through the residential area into the city park where the transistion will be was exactly 13.1 miles.

I skipped the first out and back and just turned around and ran back to the first aid station and back to downtown for a 17.75 mile run on a very hot day. I think this will help come race day.


I soaked in the lake for a bit and then we all walked to a nice italian restaurant and then back for the evening presentation from the medical director of the race (he has also been the med director for other IRONMAN races around the world, works for the Seahawks and has done 9 IRONMAN races himself)


WHAT A GREAT PRESENTATION!


He talked about what to watch out for and that we actually drink too much on the course and to not take anti inflamitories on race day as well as how much and when we should be drinking. He also said it would be better to finish a little dehydrated rather than having too much water in your system.


Tomorrow is a big day, we ride the full course and it is supposed to be hot!

Ironman Training Camp Day 2

We were able to sleep in as our first activity today was starting at 9 am, so I slept in till 7 and got dressed and me and my roomie went down for our free breakfast. I skipped the sausage this time and think it was a good idea, too greasy for exercise.

After breakfast and getting cycling gear on we all met out front at 8:45 for our 9 am departure, we rode the 10 miles from the hotel (in Post Falls) to Coeur d'Alene which took about 42 minutes or so, this whole ride was supposed to be a recovery ride from yesterdays big day.

We stopped at City Park in downtown Coeur d'Alene and I must say this whole place is very nice, it is going to be a great event.

We set out on an easy group ride of the whole bike course, all 56 miles of it.

The first section is an out and back along Lake Coeur d'Alene and the views and road are great, not a lot of climbing through here, but there were a couple smallish ups and downs. This road is a dead end and we go to the end, the road is closed during the event. Our support vehicle met us at the turn around and we all ate and drank some snacks and such.

Our guide got a flat on this section back to CDA, he got in the support vehicle while we rode into CDA and once in CDA we made a quick stop at the bike store to fix our guides flat.

We rode north from here towards Hayden Lake through some beautiful neighborhoods and some busy shopping areas, but once past downtown Hayden lake we made our way around the north west side of Hayden Lake itself and this is where it started to get a little hilly, nothing to bad at all, but lots of hills, more rollers as once you got to the top it was a quick down and then it seemed like on another climb. We made another support stop and then more rollers.

The route works itself around to a turn around near highway 95 and then back the way we came to a point, they throw one extra loop in to get some more hills (or miles probably) and instead of riding past Hayden Lake, we head more directly into the city of Hayden Lake.

We made it back to City Park in downtown CDA and then back on the centennial trail back to the hotel. The one loop was 54.84 miles (we did skip one little out and back along Northwest Road which is very very busy and will be closed on race day) in 3:30, my watch measured about 882 feet of climbing on the one loop and we do it twice in the race, so not too bad at all.

This ride was supposed to be done and back at the hotel by about 1, we got back at 3, our hill repeats were supposed to start at 3. Everyone is eating now and I made myself a sandwich in the room and will go see what we are doing next...

IMCDA Training Camp Day 1 - Swim Bike Run

Got up early to meet in the lobby to carpool to the pool. The pool was in a sports club and had lots of chlorine, but was still water, we split into 4 lanes and then 5. We did a nice little ladder set with some all out 25's in between. Took about an hour and was a good workout. We cut it a little short (not the expected hour and half) to get back to the hotel before the breakfast was over. Got back in time and had the free breakfast (Eggs, Hash browns, Sausage and muffin) very nice for the price.

Just enough time to settle down and change into bike gear and we met in the lobby at 10 for a 2 to 3 hour ride with some hill repeats. We were following part of the old IMCDA bike course with some nice diversions to get in some extra hills. We just set on out and the hills decided the order of the day, some faster riders went right up while others took their time. I was in the middle and got this nice shot on the first up/down at the top before heading down.

We continued west towards Washington State and we made it from one state to the next (I think its neat at least) and did a little lollipop and headed back the way we came, the old IMCDA course would come back along the Centennial Trail, but we went right back up the hills including the 500 foot 1.3 mile climb. This time the field was much more spread out.

Still heading back towards the hotel we went right past it and all the way up and down into Coeur d'Alene turning around on highway 95 overlooking the CDA resort (pictured).



Back up and on the way back to the hotel seemed quicker, but another camper and I were the final riders who did both hill repeats and all the way into CDA along the hilly route. Some took the centennial trail and went around the hills.

Finally back at the hotel with these totals: 42.07 miles 2:50 and about 2227 feet of climbing.

A little downtime and then we will meet at 2:30 to carpool to Coeur d'Alene for 8 to 10 1 mile running repeats.

After driving out to Coeur d'Alene we followed Coach Cal through town along the run course as it winded its way through some pretty nice neighborhoods. Didn't look too bad, I drove with my roommate and he has done IMCDA in the past and was giving some pretty good tips and such, we got out of town to the turn around point to do some mile repeats, we started at the turn around which is about half way up a hill. The idea was to run 1 mile at your stand alone half marathon pace and then rest 2 minutes. We ran down to the bottom and along the trail to the 1 mile mark and it was nice to run kinda fast down hill, waited around and then was off back up to the turn around, it was tougher, but nothing like any of the trail runs I run on. rest and repeat or is it rinse and repeat. Grabbed some gel and water at the top where Cal had setup and aid station.

I did 4 loops for about 8 miles, very nice. As we drove back through Coeur d'Alene and on the freeway we got caught in a rainstorm, but were in the car so not bad at all, no rain during any of our training.

Off to dinner and evening presentation and some sleep.

IMCDA Camp Day 0 - Arrival

I left Bellingham about 9:15 this morning and was such a nerd that I decided to time myself and hit the stop watch, I needed some gas and as it turns out I had enough to get to Bothell and even better the gas station I stopped at was in the same parking lot as the Brooks Outlet store, so I stopped and got some running shorts and a nice lightweight waterproof jacket, very nice.

Back on the road and going up and over Snoqualamie pass was nice and there was a bit of snow in places, none on the road or even on the side of the road, perfect place up on the hills. I had thought about stopping but was making good time and continued right over the top. I was getting hungry though and stopped at the next rest stop (Indian John Hill MP 89) used the facilities and made myself a sandwich and was back on the road.


I was trying to keep up on my hydration and needed to stop soon thereafter, I skipped the next rest stop and made it to the rest stop (Schrag MP 198) with this great view of vast acres of farmland, very nice.


I made it into Spokane to visit Aunt Pam and Uncle Pat about 3:00, but this was the same time that Aunt Pam has a Faith and Light service and potluck so Uncle Pat met me at the church so I could at least say hello to Aunt Pam and then Uncle Pat and I visited and walked around the Gonzaga campus.

I was back on the road about 4:30 as I wanted to get checked in and find out where I was going to get LT tested. Got checked in and still didn't see where Ben had set himself up. I finally found him in a conference room and got my bike a gear down there.

After he poked my finger for some blood and a base LT level, I was up and running, well spinning, the compu-trainer (bicycle trainer that hooks up to a computer and is controlled by the computer) was set at a pretty easy 100 watt level for a warm up, every 4 minutes he upped the wattage and took another poke for some blood, not too bad, but it did get harder and harder and once over the LT threshold, he kept going as I also had a breathing apparatus on to test my VO2 Max level. It got pretty tough, but that's the idea to see how high your body can work.

My LT was (is) a little low (131 HR), but can be trained to up it and now that I know the number I can target my training a bit better to increase the LT. My VO2 max (169) could go up just a bit too, but the coach said it would be better to train to increase the LT.

After a quick shower we all met for some dinner and then a brief meeting to let us know to meet at 7:00 am in the lobby to go swim! We will also get a 2 hour bike and 8-10 mile repeats.

More tomorrow...

Training Camp details

The itinerary for my upcoming IRONMAN training camp came in the mail yesterday. I sure am looking forward to this, it will be a great chance to ride and preview the course, check my fitness levels and get in some great training as well.

I will drive from Bellingham on Saturday May 12 to Spokane for a visit with Aunt Pam and Uncle Pat before heading onto Post Falls for the first group dinner and to meet everyone. There is a chance I can get my Lactate Threshold tested that night too.

Sunday May 13

• 7:30am: Coached Swim Session until 9:00 (Maybe Open Water swim in Liberty Lake)
• 9.45am: Breakfast and Meeting at the Templins
• 11.00am: 3 hour bike ride on Hilly section of Old Bike Course
• 2:30pm: Transport to Run Course
• 3.00pm: Run 90 minutes Mile Repeats 8-10 X 1 mile on run course with2' rest
• 5.00pm: Group Dinner
• 7.00pm: Evening presentation - Luke Way - Bike Fitting / Calvin Zaryski Final Physiological Preparation for the Ironman Race

Monday May 14

• 7.30am: Breakfast at Templins
• 9:00am: Bike IM Course One Loop
• 1:00pm: Lunch at Templin's or nearby
• 2:30pm: Bike another 2 hours Hill Climb Intervals
• 6:00pm: Group Dinner
• 7.00pm: Evening activity: Swim Stroke Review: Common Mistakes and Bike maintenance and changing a flat tire!!

Tuesday May 15

• 7:00am: Breakfast at Templins Hotel
• 8:15am: Drive to Pool/Lake Swim Session until 10:00
• 10:30am: Drive Back to Templins Hotel
• 11:00am: Small Lunch then transport to Run start
• 1:00am: Long Run on Course (2-3 hours)
• 4.30pm: Group Dinner
• 7.30pm: Evening Presentation: Dr. PZ Pearce will outline some of the medical implications when racing the Ironman. As the Medical Director of the Ironman, he will outline some case studies from previous races and present some solutions so you are ready for anything on race day.

Wednesday May 16

• 7:30am: Breakfast at the Templins Hotel
• 8:30am: Meet with run gear ready for bike/run transition
• 9:00am Ride Ironman Bike Course (180km), Transition into 5km run,start of Ironman Run Course.... long day!!
• 6:00pm: Group Dinner
• 7:30pm: Evening Seminar - Final preparations before race day and some details of what to do on 'Ironman Day'
• 8.00pm: Questions and Wrap Up

Depending on how I feel after the long ride/run on Wednesday I may head home after a quick shower to be able to get back to work on Thursday, but as you can see this is quite a bit of training and I may just want to sleep and relax and just get up early Thursday for the drive home.

Keep checking back all week as I hope to have Internet access at the hotel and want to post pictures and my thoughts each day of camp.