Endurance Nation | Triathlon Coaching, Ironman Training, Half Ironman, Beginner Triathlon

This past weekend, 24 Endurance Nation athletes tackled the IMCDA course. Coach Rich was on hand to coach and lead the race weekend festivities for the members and their families. It was such a big weekend with so many good stories, that we’re going to break it up into two parts. Part I is Rich’s description of the weekend, with photos and video he recorded to capture this special weekend for the Team. In Part II we’ll display the results of our athletes, give you some excerpts from their race reports, coming in fast and furious in our members-only forum, and finally share with you the podcast interviews that Rich is in the process of recording with 8-10 athletes.

Thursday
We kicked off the race weekend festivities with our traditional Team Dinner, this year held at The Wine Cellar on Sherman Drive. Over 35 members, friends, and families joined us downstairs for an intimate dinner and an opportunity to add a physical dimension to the solid internet friendships formed over the months of training together, virtually, in our forums.

Friday
Next, the Team assembled on the “Grassy Knoll” at 8:30am for a open water swim, followed at 10am by our signature Four Keys of Ironman Execution Pre-Race Talk. Rich assembled the audience at the K-Swiss booth in the expo (special thanks to TeamEN member and K-Swiss biz director Bryan Ogle for the meeting space!) and then moved everyone to the grassy knoll for the talk.

25 athletes in attendance quickly became 70+ within the first 10 minutes of the talk. Rich delivered 9+ years of IM racing and coaching knowledge in about 60′, sticking around for another 30′ to answer questions. Everyone at the talk even received a FREE Four Keys DVD, to review our guidance in their downtime before the event.

Rich rode the bike course both Friday and Saturday, promising to deliver a swift punch in the nose to any EN athletes found out in the hills riding when they should be resting. He then set up camp at either Calypso or Java coffee houses to answer questions from any TeamEN or other athletes who needed to be peeled off the ceiling before the race. He also made a special friend.

Race Day!

Race day dawned with perfect conditions! After finding EN athletes Lisa McCauley and Selina Carpenter before the swim start

And a random IronSherpaBaby

Rich scored a primo filming platform (10ft tall dumpster) right at the bike mount line to record this video. If you’ve never seen the bike mount line of an Ironman…watch this video, you’re in for a treat!

IMCDA Bike Mount Line (about 17′ long)

Next, he went out on the bike course to cheer on the Team (and get their minds right) at the start of hilly loop.

Video: Rich Getting Minds Right
Video: FUNNY kids on the bike course!

Next, Rich manned the Team tent we had placed at about mile 2 of the run course, a place where EN families could gather together and support their athletes. While they cheered on their Ironmans, Rich delivered some quick guidance to each TeamEN athlete, usually to slow down, run steady, and wait until The Line at Mile 18.

Finally, at about 6:30pm, Rich relocated to the finishline to congratulate our finishers, snap some pictures and record a few interviews, until about 10pm, when he moved over to the CDA Brewery for more stories, and more videos, before finishing up the night at 12pm at the finishline. An awesome day!

Post-Race Interviews

• Dominic Malleo
• Michele Moreno
• Mike Rudolph
• The Team over Beers, Part I
• Part II

A Few of Our Proud TeamEN finishers

Paul Hough

Greg McCullogh

Selina Carpenter

Carrie Larson

Peter Carroll

Tom Nelson

Michele Moreno

Jorge Geronimo

All Truscott, 60-64 AG winner and course record holder

Carly Morse

Matt and Sandra

Wendy Price

Next: Team results, race report podcasts, and a final word from Coach Rich

Want to achieve the same results and have a similar, high quality training and racing experience as these TeamEN athletes? Join our Waiting List to receive an invitation to become an Endurance Nation member!

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Endurance Nation will have nearly 30 athletes on the IMCDA course next weekend. Coach Rich will be on hand to coordinate the race weekend activities for the team and their families:

• Thursday: team dinner at the Wine Room
• Friday: Four Keys of Ironman Execution Pre-Race Talk. Please join us at 10am at the K-Swiss booth in the expo
• Saturday: in the afternoon you can find Rich at Java on Sherman drive. Drop in to have your IM questions answered!
• Sunday: RACE DAY!! Look for Rich near the run turnaround and then in the finish area, catching TeamEN athletes

And now, we’d like to introduce you to some of the members of our team racing next weekend! Also, be sure to check out our tips for your IMCDA race day.

Paul Hough, Tampa, FL, age 52

Ironmans = 1 (IMFL 2008).  PR = 10:33
Goals:  Considering the elevation differences between IMFL and IMCDA, I think as long as I break 11 hrs I’m doing good, but I would really like to do well enough to have a shot at a Kona slot. Regardless of what happens, I’m going to enjoy the trip.

About me:  Retired from the Air Force in 2005 after 26 years active duty.  I currently work as a business manager for a defense contractor.  Except for a couple of triathlons I did back in 1980, I was a competitive runner until Sep 2006 when I switched primarily to triathlons.  I’ve qualified for and competed in two world championships (2008 ITU Long Course and 2009 WTC Ironman 70.3). I look forward to meeting everyone in Idaho and having someone teach me the EN gangster sign!

Lisa McCauley, Libertyville, IL 42 years youngThis is my second IM and my first was 14:06 in Madison in 08. My goals are to finish  – this year I was in grad school, student teaching, raising 3 children as a single mom and training for an Ironman – my only goal is to finish strong!  If I happen to finish better than my first, that will be an added bonus!  I’m certainly equipped to but I don’t like to get ahead of myself! I have been extremely happy with my EN training and feel very ready for this race- I can’t say enough positive things about EN and can’t wait to meet everyone and do this thing! I’ll attach a picture of myself and my training partner (who isn’t an active EN member but she bought her IM plan from you and has loved it too!) – I’m the taller one – .

Wendy Price, 48yo, Conyers, GA This will be my second attempt at Ironman.  First was Wisconsin in ‘07, a cold & wet year.  I nearly froze on the bike and just missed the time cutoff.  I was very disappointed in myself which makes Coeur d’Alene about redemption for me.  My #1 goal is to finish with a BIG smile knowing I put forth my best effort and, most importantly, to enjoy the experience and have fun.  Huge bonus if I can finish in under 15 hours.  I’ve been to Coeur d’Alene twice to cheer friends racing.  I grew up in Northwest Montana so going to CDA feels a bit like going home. I didn’t take up triathlon when I was 41.  My first race was St. Anthony’s with Team in Training.  I lost my sister that year to leukemia and was racing in her memory.  It was a very emotional race for me and one I will always remember.  Since then I have completed 15-20 sprint and Olympic distances races, 7 half ironmans, a ton of 5k, 10k, trail races, half marathons and organized rides.  Triathlon has become my lifestyle; the way I like to live my life which means being active, healthy and taking advantage of opportunities to spend time outdoors.  I have met so many interesting and fun people through this sport.  I plan to continue training and racing as long as my body will let me!

Aaron Linkow, Denver, CO, 39 yrs old. This is my first IM and I’m looking to 1, finish; 2, enjoy the experience; and 3, try and finish 12 hrs or less. Father of 3 little girls and they will be joining me along with my wife to cheer me on.

Glenn Cook, Decatur, GA, 55yo I have completed one IM–IMAZ last year with a time of 13:10Goal for IMCdA: would like to beat 13:10 from last year, but my goal is to have a much better run than I did at IMAZ with no stomach issues and less walking. I would like to have a sub 5 hour run. I am racing IM distance to inspire my son, Sam, and all who will pay attention, that bigger things are possible in life if you are determined and disciplined. There are alternatives to watching TV and sitting on the couch which will better your life.

Mike Rudolph, age 40, Vancouver, WA This is my first Ironman and only fourth triathlon.  I started in the sport last year by completing a sprint and olympic distance events.  Earlier this year I finished Ironman 70.3 California in 6:42.  My goal for IM CDA is simply to execute my race plan and finish the event.  I anticipate my finish time will be about 15 hours. Two years ago I weighed over 300 pounds and my health was rapidly deteriorating.  I was showing signs of hypertension, heart disease and diabetes.  I had to get my life and health under control.  Thanks to a great doctor and weight loss program I made some serious lifestyle changes.  As the pounds started coming off, I increased my physical activity starting off with just walking around the block.  Pretty soon I was able to run a quarter mile without stopping.  After 3 months I completed a 5K event running the entire distance.  Ten months later I completed the Portland Marathon in 4:27.  I realized that the time was now to shoot for the full Ironman and declare victory over my battle with obesity!!! Congratulations everyone!  I look forward to an amazing event.

Al Truscott, Gig Harbor, WA, age 61 This will be my 18th IM, 8th @ CDA. My best on this course: 11:29; my PR: 10:55 Goals: Don’t fall asleep on the swim Penalty-free bike (I got one each of my last two IMs) Run time under 4:01 (the Boston qualifying standard for my AG) My last four races at CDA were 1st, 8th, 3rd, and 1st in my AG, the last setting the course record for M60-64.

Tom Nelson, San Diego, CA First Ironman, goal is to finish in EN style!

Michele Moreno, Madison, WI, age 40 This will be my 3rd IM.  I finished IMWI in 2006 and 2009. In 2009, I PR’d by 90 minutes, finishing in 12:54. My goals for the race: 1) finish, 2) negative split the marathon, 3) enjoy the day I’m looking forward to meeting some of the EN team members!

Jay Lakamp,  53 y/o an EN noob, Portland, OR I’ve lived in Portland Oregon since 1984. I’m a husband, father of 4, and a Critical Care RN. I’ve done Sprints and Oly’s for only the last year and a half, >30 marathons and one in Ireland, and this will be my 1st. IM and setting a PR.  Goal is to finish with praise on my lips for God, a big smile on my face, and sportin’ the EN gang sign. I was born and raised in CdA and I’m coming back home for my first IM and doing it the right way, the “EN-way”.  The only family I will have in town is the EN gang and a few on the IMCDA iAmTRI group. All of my support in the CdA area is coming down to Portland for a wedding the day before the race.

Carrie Larson, Gypsum, CO, age 41 IM CDA will be my first IM My Goal is to Finish and be Smiling!!! My Goal is to raise money & awareness for FirstDescents.org. I have 3 amazing boys and an awesome husband who are supporting me in this adventure. Excited about going to Coeur D’Alene and meeting everyone with EN

Carly Morse, Pullman, WA, 29 (just barely! My birthday was Tuesday) The picture attached is of my sister and I after finished the Shamrock Half-Marathon this last March.Coeur d’Alene will be my first Ironman.  My goals for the race are to make the swim cutoff, the bike cutoff and then finish!

Donna and Martin Rice, New Braunfels, TX This will by my fourth!!!!!! Two Floridas, one lottery slot at Kona, and I’ve NEVER been fast – I believe in getting my money’s worth – SPEED KILLS!  IM’s  have always been great fun and I’ve learned to just enjoy the day. For me, getting to the start – I’ll take whatever the day brings.  I was a  late comer to any fitness, and after taking on a new job three years ago, I had let myself get pretty bad out of shape.  I could barely walk a year ago due to knee and back pains from sitting so much. So my race time will just be what it is, I’m just thrilled to be back on the fitness bandwagon and getting to play with all the cool kids.My husband Martin is also racing – makes for interesting times around the house having both of us training for an Ironman. We have both thoroughly enjoyed have triathlon as a big part of our lives for the past 10 years and it has paid out in making us healthy, happy people. Races are the icing, fitness is the cake.  Can’t wait to meet the EN team.

Dominic Malleo, Morristown, NJ, 37 yo IMCDA is my fourth IM and 3rd under the EN banner. My previous finishes were IMLP 2007 (12:52), IMFL 2008 (11:26 – PR), IMLP 2009 (12:50).My goal or “one thing” for IMCDA is to finish sub-12 hours.  My split goals are: 1:10 swim, 6:10 bike, 4:30, which are all at the top end of my current fitness levels and the swim and run would be IM PR-splits for me. I’ve finished with a smile on my face in the past.  This year I want to see how hard I can push myself in the second half of the marathon. Normally I travel to races alone, but this year I’m really fortunate to be able to bring my wife Tracie along. Tracie is going to be volunteering at run aid station #1 for the early part of the run this year, so I’m sure everyone will get a little extra cheer when they pass by. Unfortunately given the distance from home in NJ, we have to leave our four kids at home with Grandma and Grandpa.  I know they’ll be watching on the computer – last year they were able to see me finish before bedtime and I know they’ll be begging to stay up and watch again this year.  They’re good little motivators!

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With Ironman Coeur d’Alene next week, athletes competing in the event are eager to learn more about the course and how to approach race day given the unique characteristics of the event: variable weather, a cold swim, hilly bike course, and potentially hot run.

Below is our guidance, earned through our expensive personal and coaching experience with the event:

How Can I Deal with the Cold Water Temps?
Response to cold water is very individual, but if you haven’t already done so, pick up or borrow a neoprene swim cap and try it out in the practice swims. You can also try wearing two caps on race day, to provide extra insulation. Just before the swim start it may help to splash some water in your face, so you know what to expect. But, most importantly, attend one or two of the practice swims so you can experience the chill before race day. Last year the water temp rose from about 53 degrees on Wednesday to 58 degrees on race day so….the lake is a little unpredictable. Bottom line, if the water is cold early in the week but the forecast is for sun for the remainder of the week, the water should warm up a bit for you.

Is the Bike Course as Hilly as it Looks?
In a word..yes! The IMCDA bike course is deceptive. The first 20-25 miles of the bike are relatively flat and fast, and gradually uphill towards Hayden, where the hills start. Our experience last year racing on the course was that people showed up to the hills with a very tasty average speed. They liked it and wanted to hold on to it…but then it gets hilly. For the most part the hills are relatively short but can have steep pitches at the end. Nearly all of the hills have a false flat at the top, but a payoff with another fast descent on the other side. So, this is your rythmn on the hills: wow, check me out, bombing down this hill with good visibility and, wheeee, I’m holding 34mph across the this flat into the next hill that I can see. Hmm…doesn’t look so bad, I think I can power up this…hammer, hammer, hammer but, DOH! false flat…that’s ok, feeling good I’ll stay on the gas, I’ve got a tasty average speed and wanna keep it! Repeat, repeat, repeat.

The hills last for about 12-15 miles and your average speed will take a BIG hit. But that’s cool, you know have a gradual downhill back towards town, right? Yeah, but into a headwind coming off the lake. But you get away with working too hard because the mojo in town carries you through town and into the flats for the first 25 miles of the second loop. However, by the time they hit the hills again on the second loop, 70% of the field was done.

How Can I Break the Run into Manageable Chunks?
Some quiet time and shade along the lake for the out and back for miles 1 and 2. Get your mind right. Mojo through town. Mojo but some annoying turns through the neighborhoods as you make you way to the lake. Turn right next to the lake and climb a sortahill. Then descend, flat, get to work and settle in to the start of the turn around hill. Get up the hill, get it down, let it carry you across the flat next to the lake and back into town. Repeat. When you turn away from the lake, heading towards the finish on the second loop, you’re almost there but the turns can be maddening. Enjoy the finish, it’s a long downhill run to the chute with tons of spectators.

What Can My Family Do on Race Day?
The layout of the bike course will have you screaming through town 2x per lap. They can hang out down there. There is a playground next to the lake and a swim beach. Volunteering at an aid station is a great way to see the race.

What’s the Biggest Mistake I Could Make?
Digging your average speed at mile 25 of the bike and then working too hard in the hills to keep it. If you do this, your race is pretty much done by mile 40…you just don’t know it yet.

What is the Temperature Like on Race Day?
Temps for CDA are highly variable, with the weather possibly changing a great deal from day to day. Best to be prepared for a hot day and pay attention to the weather forecast once you’re up there. Note that the cold water temps can affect folks swimming 1:30 or slower, so you might need some warmer gear at least to start the bike.

What’s Your Top Swim Tip?
How about two? First, line up in the center, or the right of center. Seed yourself about 2′ faster than your expected time. Second, at the turn to parallel the beach, sight off the top of the hill in front of you (or you’ll be looking directly into the sun).

What’s Your Top Bike Tip?
You’re basically warming up until about mile 40 of the bike. Don’t worry, the hammerheads will come back to you or you’ll see them on the run. The bike course is very unforgiving and they will pay, don’t worry.

What’s Your Top Run Tip?
Run very easy for the first 6 miles, then settle into your pace, preparing for the real race that starts at mile 18. At mile 18, put your head down and get it done. Count the number of people you’re passing and keep your head in the game. You can do anything for 8 miles!

Additional Resources

TeamEN Race Reports from Ironman Coeur d’Alene
Please visit the links below for IMCDA race reports from our Team and learn from their experience!

Four Keys Pre-Race Talk
Rich Strauss will be at the race to support the 30+ TeamEN athletes racing this year, and to deliver the FREE Four Keys of Ironman Execution Pre-Race Talk to the public. The talk will be on Friday, 10am, meet at the K-Swiss booth in the expo. Look for Rich in an Endurance Nation jersey, or Follow TeamEN on Twitter.

TriathlonExecution.com
We’ve bottled our Ironman racing experience and Four Keys resources to create Race 101, the sport’s only Ironman execution seminar series. Visit TriathlonExecution.com for more details and free resources!

Endurance Nation is the world’s only 400 person long course triathlon team. With affordable self-coaching resources, free tri-rallies on Ironman courses, and the race weekend experience we create for our members, we are changing what you should expect from a coaching relationship. Membership is by invitation-only. Please go here to learn more and to join our waiting list!

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We get email and Twitter questions regarding our training plans all the time. We strive to answer each one, and it occurred to us that maybe sharing this information could be good for other self-coached triathletes out there. Enjoy!

Rich and Patrick

This could be a flexibility or strength related issue (or a combination). I suggest two approaches.

#1, work on hip flexor flexibility. Consider doing some lunge stretches, where you really push your hips forward to open them up. Perhaps even consider arching backwards to really do a number on your hips. You can also do this as you stretch your quad on that side. Holding your heel to your butt, stand erect and push that hip forward as you hold the stretch. You’ll feel it!

#2, work on strengthening the area. The hip flexors and psoas muscles can be a bit weak and fatigue easily, especially if they are tight. Once you have started stretching, consider adding in some cycling-specific strength work. I prefer to do single leg pedaling while on a trainer at about 60-70 rpms. Load the wheel up to the point where you really need to slow down – but not so hard so as to put undue strain on your body. Work on a smooth transition from 10 o’clock to 2 o’clock. As you build up confidence and skill, add more speed (less resistance). Do this each leg for 45-60 seconds, alternating sides. So six minutes of that plus 4 minutes of regular pedaling with both legs as recovery, done a few times a week, should help you out!

Keep us posted!

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A few campers prepare to hit the swim before running 13+ on th run course

After two hard days of training on the swim, bike and run courses with one kinda messy due to the weather, it was time for the campers to knock out a long run on the course. Others chose to swim, some chose to swim and run. A few even raced the Lake Placid Half Marathon as the curtain call of their epic training weekend on the IMUSA course. Most notably, EN member Keith Buell set an 8′ half marathon PR in the race on Sunday, on anything BUT rested legs!! Great job Keith!!

Rich called an end to the camp, over sandwiches on a curb with Mike Graffeo, at about 1pm, taking a cab to Saranac Lake, then a Cessna to Boston (scored the copilot’s seat!!), to catch his flight to LA and then ride his motorcycle home. A very long day to end a long weekend!

Another satisified camper!

Coach’s Epilogue
by Rich Strauss

Patrick and I came up with the idea of the Tri-Rally at our IMUSA camp last year. We talked about how much value, and fun, we could create for our members and the Ironman community by pulling the plug on the overdone model of the expensive triathlon camp.

As an Ironman coach and the leader/creator of a community…it was a very fulfilling weekend, personally. After so many years in the Ironman training and racing game, I enjoy opening up my head and sharing with people the mistakes I’ve made and lessons I’ve learned over the years. I like to think I can save people many, many wasted races, and race registration dollars, by catapulting them several years up the learning curve. While all of our members had likely heard my various schticks many, many times, it was fun to share that knowledge with the non-members. I saw more than one lightbulb come on across my lectures. Just cool to see.

Some of our members have been with us, literally, since Day 1. Others have more than done their time on the squad. I’ve met many of them at the races, similar training camps, etc. Others are mostly a forum profile picture and a personality I’ve gleaned from their interactions with other members of the Team. At the same time, I’ve watched our members create relationships online in our forums, through interactions on Facebook, through their professional lives, etc.  As one of the “dad’s,” so to speak, of the community it’s always fun to sit back on these weekends and just watch it all come together. At Lake Placid this weekend I had many opportunities to sit back and draw the lines of connection between and among the members and their friends. Our members will tell you that these connections are an unexpected value that they have created for themselves, expanding far beyond their previous definitions of coaching, a training plan, having a coach answering questions in a forum, etc.

In short, it was very fulfilling to see the web of connections, relationships, and friendships that have been formed within and around the EN bubble. Total bonus that I get to teach, ride a bike, or have a beer with these folks at the same time

As the leader of the camp, I learned a ton and will apply those lessons to our next Tri-Rally, this one on the Ironman Wisconsin course next month. As of today we have 93 (!) people RSVP’ed and I expect the camp to be well north of 100 by the time we kick things off on Thursday, July 8! I hope you can join us!

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