A huge part of the Tri Rally experience isn’t the epic training, even though we will do over 200 miles on the bike in two days!  It isn’t the people, even though we average 100 athletes at every training camp. So what’s left, you ask?

The Coaching!!!

That’s right; whether you have Rich or Patrick at your rally, you are guaranteed to get several hours of coaching guidance and support for your $25 registration fee. We talk training, we talk racing, we talk execution, we answer your questions….the list goes on. (Find a rally that fits your schedule here.)

As an example, here are the links to Coach Patrick’s review of the Ironman Lake Placid Bike and Run courses from our 2011 Triathlon Rally.  This talk is divided into five separate sections, so fire up your Internet connection, grab a nice beverage, and get ready to get your learning on.

Ironman Lake Placid: Bike & Run Review (1 of 5): http://www.youtube.com/watch?v=s8z4nEF6iCE

Ironman Lake Placid: Bike & Run Review (2 of 5): http://www.youtube.com/watch?v=QPDkRJlA2BE

Ironman Lake Placid: Bike & Run Review (3 of 5): http://www.youtube.com/watch?v=iknRl2Dg64g

Ironman Lake Placid: Bike & Run Review (4 of 5): http://www.youtube.com/watch?v=xUW8lqDFWag

Ironman Lake Placid: Bike & Run Review (5 of 5): http://www.youtube.com/watch?v=fKwBHdsS6sU

 

Popularity: 12% [?]

The following is a quick recap from IM Florida 2010 by Coach Patrick. This will become a full report later this week, as we add podcast interviews and more photos. For now you can see our pictures online via SmugMug and learn more about the weekend by cruising the official EN vs Ironman Florida site. If you like the vibe and want to explore Team EN, please become an ENFan, get a FREE Four Keys DVD and a link to create a free Five Day Trial and save $30/month on EN membership!!

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IMFL Finisher Podcasts Greg Cole – 11:56, 2+ hour personal best! >> Click here to listen Becky Hirselj – 13:15, first time Ironman, races like a vet! >> Click here to listen Nathalie Bruneau – 12:59, 1.5 hour personal best! >> Click here to listen Brian Comiskey – 11:17, new personal best!!! >> Click here to listen

Ironman Florida 2010 was going to be cold. We all knew it heading into the morning, and the first steps outside the hotel confirmed it — Sunday was going to be a great day to go fast if you could stay warm enough. By mid-morning the sun had warmed things up to reasonable temperatures, but brought some wind with it. Let’s not forget that the sun drops quickly this time of year in Florida — by 5pm things were pretty cool and by 9pm the temperature was barely above 40-degrees.

The Swim

Officially the warmest part of the day, the swim wasn’t nearly as bad as most had feared. As is typical of Ironman Florida, race week saw some spectacular waves and winds that made the prospect of 2.4 miles seem more like 24 miles…but on race morning things were decidedly better. Standing on the beach in wetsuits was no fun, but the water provided a great bit of warmth. Of course, exiting the water for transition meant a return to the cool weather and you could hear the teeth chattering throughout the changing area.

The Bike

Out on the bike, it definitely was clear that we were in Florida. Rich and Patrick camped at mile 10 of the bike and we saw more than a few folks already locked on the rear wheel of the nearest competitor (as in 6 inches or less behind). We even saw the remnants of an accident, as one woman was literally forced off the side of a straight road by another racer. Within minutes the ambulances and firetrucks were on site to call an official end to her day.

Reports came in that the winds were challenging, but it was less the actual headwind as it was the fact it made things just _that much_ colder. The new course kept times about the same as they have been in the past. More than a few competitors lamented the fact that the new bike course still had the same old “out and back” section of jarring tarmac pavement.

Most EN folks did quite well on the bike, as they had the execution experience to know that a windy day means being ultra steady — look at the watts, not the speed. It was great to see TeamEN just rolling over the hills, sipping fluids and riding very calmly!

The Run

Rich and Patrick made their way over to Mile 6 / 18 by about 3pm, and it was already pretty cool. The wind was blowing out of town meaning that folks would have to run virtually uphill on both return legs. In Florida, the flat bike means there are more runners in general at this point of the day than at other races, but regardless you could start to see the tone of the race change by about 5:00pm, as the 13+ hour crowd started to come through our checkpoint.

There were few smiles to be had, however, as by this time of day it was downright cold. In addition to the winds, the early onset of darkness was clearly going to put everyone to the test. There were more than a few folks in full length racing tights and jackets; we even saw one guy racing in pajama bottoms it was that cold.

We got a few good words and verbal hi-fives for our Four Keys guidance, with a few guys hamming it up. By the time we headed to the finish line around 6:30pm it was officially dark in the State Park…everyone was in their own private worlds.

The Finish Line

2010 saw the finish line move back down by the BoardWalk hotel, and this was a step backwards in my mind. The final quarter mile was pretty deserted and really disconnected from the fans perched up on Front Beach road. Mike Reilly wasn’t announcing either, and the racers could have certainly used his inspirational voice.

We were at the finish until 9pm, catching lots of EN folks and getting video testimonials from them about their days. Everyone had a great story to tell about their Ironman adventure. Be sure to check them out here on the EN YouTube channel.

We had people all across the board setting anything from a two hour plus personal best to crushing their first IMs, to not setting a personal best but still having a great race. You can see all of the athlete results on our official Team Tracking Page here.

Another giant thank you to all the EN athletes and families who made race week and race day so special. A shout out to the athletes who stopped to tell me that our Four Keys of Ironman execution really worked for them. All of you have earned some time off…so take it! We’ll still be here when you get back; take the time to write up your race report and process what did / didn’t work for you so you can be better next time!

Until then, be safe out there and see you on the roads!

Coach Patrick (and Rich)

Cash For Clunkers — Trade In Your Old Training Plan for CASH! That’s right. Purchase an EN OutSeason Plan and then send us the receipt for any competitor’s training plan purchased in 2010 and we’ll cut you a check! Deal Ends 1/1/11 — Full Details Online Here

Popularity: 16% [?]

This year we have a handful of Team EN athletes competing at Ironman Florida. They are an awesome bunch, some new and some veterans, all coming to put their mental and physical mettle to the test in the classic one-day event. The 2010 edition sees the bike course changed due to some new roads, but guaranteed there will be suffering and spectacle on the big day. Learn more about the Team and the unique individuals who make up our IMFL crew below. You can also track them online on race day using our Team Tracking Sheet.

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Brian Comiskey, 41
Orland Park, IL

IMOO (2009) – 13:24
IMLP (2010) – 12:51IMFL: Goals: 1:15 swim, 5:20 bike with a VI of 1.03 or less, 4:15 run. EN Gang Sign Finish Line Photo.

I am a Janus Charity Challenge athlete for Ironman Florida and have raised over $2,500 for Autism Speaks. Still a few days to raise more money.

Joined EN team in July of 2010 and this is my first race with a power meter/compacts (thanks Coach Rich for the discount). I have been in the sport for three years. I have two sons, Scott (8) and Dylan (11) that also like to swim, bike, run. I am very lucky to have a very supportive and patient wife, Michaela.

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Mark Roberts

I’m an original EN member from the first Off-Season group in 2007. This will be my 5th Ironman and 3rd time racing Florida. I grew up in Michigan, but have lived in so many different states that its hard to really claim one. The Air Force moved me from Texas to Ocean Springs, Mississippi in April so this year has seen a new house, new job, new assignment, oh and Katy and I welcomed our second son, Daniel to our family 5 weeks ago! Somewhere in there I fit in training for this race. I am excited to be racing next week! Ironman for me is really about the journey and the preparation. The race itself is the reward! This will be my first Ironman since kids and my #1 goal for this past year was to try and balance my training with my job and being a good father and husband. I feel like I succeeded in that much better than ever before but despite that success I came the to realization that at this point in my life I don’t want to sacrifice this much time away from my wife and 2 boys. The day after my 2 year olds birthday I turned my 90 mile ride into a 9 mile ride because all I wanted to do was be at home and see James play with his new garbage truck.

So…this will be my last Ironman for awhile, at least until i age up into the 40-45 group. Next year I’m looking forward to shorter training days and getting really fast at shorter races! My goal for Florida is to execute with the fitness I have, run well, and celebrate the day! It really is a privilege for all of us that we are able to do this. My one thing and my race will be dedicated to my wife Katy (a 3x Ironman herself) and my two boys James and Daniel. Their enduring support, encouragement and sacrifice got me to the starting line this time. I’m looking forward to meeting all of you and hope you all have great days on Nov 6!

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Bob McCallum
City: Cypress, Texas
Age: 40
Picture: attached

- This is my first IM.
- I do have a goal time in mind but I don’t want to jinx it or be a slave to some pre-determined time. I’ll be flexible on that day if needed.

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Shawn Talbott, PhD
Draper, Utah
43

• How many IM’s you’ve done and your PR, if you’d like to share that as well.
This will be my 14th IM-distance event.
My PR was at Wisconsin way back in 2002 (11:30) – but I intend to crush that time at IMFL (hoping for a sub-11)

• Your goals for the race.
Execution!
-my fitness is as good as it has been in years (probably since my college rowing days), so I am hoping for solid execution and not being an idiot on the bike (my best event) so I can have a solid run (I tend to fall into the trap of going too hard on the bike and then suffering like a dog in the 2nd half of the run). Hope to avoid that trap this year…

• Anything else you’d like us and your team to know about you.
-I am a nutritionist (PhD – nutritional biochem) and physiologist (MS – exercise science) who intellectually “knows” what I should be doing on the training end of things – but I have found that EN Coaching has held me accountable in a very important and different way in my buildup for IMFL. I view EN as similar in some ways to having an “executive coach” to help me get the best performance out of myself in the midst of a very hectic work/travel/family balancing process.

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Marc Robards
Tallahassee, FL
39

Ironman Florida will be my first Ironman.

My goal is to execute the best race I possibly can, handle whatever
the race throws my way, and enjoy the experience of my first Ironman,
which has been 20+ years in the making (my first triathlon was in
1987). It’s been a long journey with many starts and stops, but
spending the past year with Endurance Nation has given me the
training, tools, and support to finally get me to the start line
physically and mentally fit and ready to race!

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Rebecca (Becky) Hirselj
Alexandria, VA
36
IMFL will be my first IM, so if I finish it will be a PR! (BTW, I like those odds)
My goal is to finish and have fun. I kind of have a time in mind that I think is realistic based on my EM performance and 2 IM RRs (in the 13-14 hour range, hopefully much closer to 13), but this is my first IM… so ultimately finishing and doing my best and not giving up with the line comes is my goal.

Bio: I’m relatively new to the world of athleticism and endurance sports. I ran my first marathon in the spring of 2007 and ran 4 more in the following 19 months. I raced my first sprint tri in July 2008 as a practice run for my first OLY in Aug 2008. I was totally hooked and kept at it scheduling a pretty full 2009 season that included my first HIM (Eagleman). In 09 I started the year with a marathon (in January) and then did a sprint, 2 OLYs, and a HIM… before injury (bike crash that resulted in sprained ACJ) knocked me out for my last OLY of the tri season and my fall marathon.

Following the injury I decided to do an IM… while I could, because I could… To do it, I needed a plan. I talked to a friend (Suzanne Kinsky) and found my way to EN… I’ve had a crazy (my year started off with surgery on my hand followed by months of PT and one scratched race because I couldn’t hold my bike), long, but pretty solid season. With ENs help I’ve gone from around the middle of the pack to about the top third of the pack at some pretty good races (i.e., Eagleman, Timberman) which is pretty darn cool.

I’m nervous about the IM, but not because I don’t think I can do it but because of the unknowns. The training and the RRs have definitely given me the confidence to believe that I can do the distance. I have to focus on staying in my box and executing as I’ve practiced.

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Nathalie Bruneau
Age: 42. I’ve done IMLP twice, 07 and 08. I’ve joined EN in Jan of 09. This will be my first IM with EN’s training protocol and wisdom. I’m looking forward to applying what i’ve learned and for the first time I have a really calm feeling about this race. I feel ready and happy that I have an arsenal of knowledge and training under my belt to achieve a PR . My best time in a IM is 14:31. My one thing will to crush this. I have a time in mind which will be my focus when the race starts( @ mile 18). I also have to say that I’m so impressed to be part of a team that really supports itself wheter it’s during OS, while training or at the races. Even though I haven’t met any of you I still feel so part of this team and appreciate all the support I get. I’m looking forward to meeting fellow EN’s at IMFL and of course RnP.

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Dennis R. Scribner, Jr.
Roanoke, VA.
Age = 44.

This is my 2nd Ironman. Last year I participated in the IM Louisville race and finished in 13:55.
My goal for IM Florida is to have as much fun as I can and hopefully break 13:30 and if I feel really good, breaking 13 hrs would be awesome!!!

I am a gynecologic oncologist and I use the strength of my patients and what they have to endure to help me when times are tough during the race along with the lessons this teaches my children which is “you can accomplish great things with hard work”.

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Lynda Stewart

45 years old from Texas. My first Ironman.

Totally geeking out about all of this. Spent the last week in the chiropractors office. Back is way out of whack. My execution of the race will reflect this development! This will be my 5th triathlon….ever; and no I don’t come from an “athletic” background.

If I execute perfectly and my back cooperates you will see me in 14 hours….if not, have a few red bulls b/c it won’t be till midnight! Waaaayyyyy excited! Can’t wait to meet everyone!

Popularity: 24% [?]

Coach P and Family, Back in the Day!

In a little less than two weeks, the world’s fittest triathletes will gather for the annual ritual that is the Ironman World Championships. The week is a virtual who’s who of the endurance world, with the roster of participants and spectators including all manner of superstars. But all the marketing money and hype aside, there’s something else that makes the event unique — it’s the fact that on Saturday, one day, everyone from PROs to lottery winners line up to test themselves against the elements and the world’s best.

There are very few places or moments in our lives where we can honestly say, on this day, I competed against the best in the world and earned my finishing place among them. This is both a monumental challenge and precious gift.  Without a doubt, the Ironman in Hawaii is the ultimate personal test of endurance. Here’s a quick set of tips for all of you competing in Kona for the first time. You might get back again, but you’ll never have another first time…think about it.

Do Everything
There is a ridiculous set of activities lined up all race week. Make sure all your gear is ready, etc., but otherwise get out and mingle. Take pictures. Explore the scenery (both human and otherwise). Walk in the parade of nations. Do a luau. Swim at Dig Me Beach. Soak it all up, for there are thousands of other folks less fortunate than you who couldn’t be there.

Set Basic Expectations
Kona is a special place; the combination of barren terrain, brutal winds and stifling humidity amplify the nature of the competition, forcing you to be at your best even just to finish. Going into your first race, know that speed is secondary to the sights and sounds of the event itself. Being able to race here is a lot like being able to wander onto the set of your favoirite TV show — you recognize people and places and feel at home even though you’ve never been. Absorb everything; learn the course, the winds, watch others for tips. Don’t pressure yourself..if you’ve been here once, you’ll make it back. If not, the last thing you want is one big depressing day of memories to carry with you.

Respect the Island
Much is made of the mystical elements of the Big Island and the spirits who reside there. Everyone knows not to take the white rocks that line the side of the Queen K (you did know that, right?). But you can extend this island style to all aspects of your stay from being friendly and courteous to simply wearing a great smile. Try it, it’s contagious. And if you work hard enough, you might just be able to bring some of that aloha home with you.

Take Time to Explore
Wherever you are coming from, Kona is probably a long way from home. Don’t let the race take away from a really unique trip. You can take waterfall tours, explore Hawi, cross the island to explore Hilo, hike the volcano or tour a coffee plantation. You can also chill on one of the many beaches (hint: all beaches have a place for public access), or spend your days eating shave ice. Ask your friends and family what they want to do, and do it. This is your chance to show just how much their support has meant on the journey to Kona.

If you are racing, good luck! Go fast, be safe, and have fun…you deserve it!

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Want To Learn More About Ironman Kona? Then sign up to download our 45 minute Course Talk movie where Coach Patrick walks you through the critical elements of constructing a solid race on the Big Island! Register for your FREE Kona Course Talk here.

Popularity: 21% [?]

Yasko Howell having a great IMLV run!

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The following is a quick recap from IM Louisville by Coach Patrick. A full report will come later this week, as well as podcast interviews and more photos. For now you can see our pictures online via SmugMug and learn more about the weekend by cruising our Facebook page. If you like the vibe and want to be a part of Team EN, please become an ENFan to get a FREE Four Keys DVD and get cool insider updates!!

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Ironman Louisville 2010 was going to be hot. We all knew it heading into the morning, and my first step outside my condo confirmed it — Sunday was going to be a true test of execution, nutrition, and mental skills. By mid-morning the sun was in full effect and it was bearing down on the racers. Combined with the humidity, it was an evil 1-2 punch that didn’t go away until some clouds rolled in around 6pm. Riding had a slight cooling effect; but it wasn’t helpful as most folks didn’t realize just how hot it had become started running!

The swim line in the morning was just ridiculous. As in over a mile long ridiculous. Folks seemed to be pretty well-behaved, however, and some even brought chairs to sit in as they waited! It was crazy to see how differently everyone approached the swim in terms of their swim gear. There was everything from board shorts to speed suits (still legal as of this race) and everything in between. It seemed like a pretty orderly affair, but it did appear that some folks had been waiting since 4:30 or 5am in that line. Thanks to the TT start the swim seemed pretty un-physical for most folks, although it could have been that the rest of the day was so challenging that the early morning aqua-antics quickly faded.

Out on the bike, it definitely was clear that Louisville was out to make an impression on the competitors. I was parked at mile 17 on the bike, at the end of 1694 by the aid station out there, and even that early in the day folks looked hot and out of sorts. Many had their “mile 80″ faces on much too soon.

Reports came in that there were cars all over the course all day (both directions) and I witnessed quite a few even on my small section of the road. We had a pretty serious crash out there, as many new folks struggled to manage their nutrition at aid stations and continue riding. Over the course of the rolling course, the temps continued to climb and aid stations actually began to run out of water. Reports came in of people just getting off their bike and lying down in the drainage ditch on the side of the road…in the fetal position.

Most EN folks did quite well on the bike, as they had the execution experience to know that a hot day means a much longer day than planned. It was great to see TeamEN just rolling over the hills, sipping fluids and riding very calmly!

I made my way over to Mile 6 / 18 by about 2pm, and it was a tough place to be. The race course was very quite again this year, with minimal spectators outside of Fourth Street live and the immediate vicinity. Otherwise folks were on their own in a very hot and quiet space with more than enough time to reflect on how their days might have been different. The walkers didn’t really start until about the 4pm or 9 hour mark on the day…with the TT start it’s hard to say where they were on the day, but most of them didn’t look so great.

EN got lots of good words and verbal hi-fives for our Four Keys guidance, with a few guys hamming it up at Mile 18. By the time I headed to the finish line around 7:30pm, I had seen two guys drop out, one guy puke his brain out and three separate van loads of guys getting pulled from the race. It was, without a doubt, very hot.

Fourth Street Live provided another great finish line experience. The fans, lights, music and Mike Reilly did not disappoint, with almost everyone finding their running legs for the classic Ironman finisher pic. I was there for about 4 hours, catching lots of EN folks and getting video testimonials from them about their days. Not everyone finished, but each had a great story to tell about their Ironman adventure. Be sure to check them out here on the EN YouTube channel.

We had people all across the board setting anything from a 45-minute personal best (in a hotter race!) to crushing their first IMs, to not setting a personal best but still having a great race. Sometimes you race the race, other times the race races you. It’s all part of the journey!

Video Testimonials
Don’t just listen to what our amazingly handsome coaching staff has to say, tune in to hear what our members think mere moments after crossing the finish line!

• Frank — http://www.youtube.com/watch?v=AIcS1i2cWj4
• Aimee — http://www.youtube.com/watch?v=F2HrZX9vZ7Y
• Matt — http://www.youtube.com/watch?v=M3phCz8fuqs
• Yasko — http://www.youtube.com/watch?v=ZpwIqdUDqCg
• Dan — http://www.youtube.com/watch?v=dcst0HKukl4

Another giant thank you to all the EN athletes and families who made race week and race day so special. A shout out to the athletes who stopped to tell me that our Four Keys of Ironman execution really worked for them. All of you have earned some time off…so take it! We’ll still be here when you get back; take the time to write up your race report and process what did / didn’t work for you so you can be better next time!

Until then, be safe out there and see you on the roads!

Coach Patrick

Popularity: 18% [?]