More than 75 minutes of IMUSA information!

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

 

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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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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)

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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.

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!

Bob McCallum

- 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.

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.

Marc Robards

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!

Rebecca (Becky) Hirselj

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.

Nathalie Bruneau

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”.

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!

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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.

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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

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ENFans,

Rich and Patrick will be in Madison to support the nearly 40 TeamEN athletes, and their families, racing on Sunday. We invite you to join us for several fun events we have planned for you! Please visit the links below for complete details, to RSVP and share these events with your friends. All are invited!

Friday: Four Keys of Ironman Execution Pre-Race Talk
Meet at 10am at the KSwiss booth in the Expo. Rich and Patrick know IMWI inside and out. They’ll get your head screwed on straight about how to race Ironman Wisconsin, sharing with you the tips that have saved the races of thousands before you. All attendees will receive a FREE Four Keys DVD.

Saturday: Training and Beers with the Coaches!

• The Training: meet us at 7:30am at the swim start for a lap (or more) of the course. At 8:45 we’ll jump on our bikes and ride the bike course: Stick, 1 x Loop, + Stick back to Madison = about 75 miles. The coaches will lead the ride, with regroups in Mt. Horeb, Up Hill Grind Coffee in Cross Plains, and Verona. Don’t miss the mid-ride “beat the coaches and we’ll buy you a beer” race from Mt Horeb to Up Hill Grind! Details and RSVP here.
• The Beers: join us for beers at The Great Dane in downtown Madison, 7pm. Your first round is on us! Details and RSVP here.

Thanks and we look forward to meeting you in Madison!

Rich and Patrick

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We appreciate your patience as we update you on our Team’s performance, first with pictures and video (with more on our Facebook page), then with our Race Report Podcast Series, and now with their results and some excerpts from their race reports in our members-only forum.

Some of you have may have been following our Race Tracker on race day, a neat little tool we’ve built that automagically updates itself on race day with our Team splits. The following is an overview of our results with some additional color commentary added! Yeah, Team EN!

TeamEN IMUSA Results:

Trent Prough — 10:36:08; “Although dissapointed only  in my finish time, I realize it is all to circumstances of the day, and my day was not a perfect one, but I did push through and finished one of the greatest endurance events out there and in the top 5% to 7%.  I am very glad I decided to toe the line and do this race.  It taught me so much about how much I miss my family and also how great of human beings this team has and will help an aging old dad come have a little fun at this big game we all play.”

Paul Gaston — 11:40:52

Scott Davis — 11:30:53; Six minute PR!

Sean Begley — 13:07:51

Steve Perkins — 12:12:57; “This race unfolded almost exactly perfectly for me despite an inauspicious accident right before the swim start. I stepped on something (a rock, I think) and cut the outside of my right foot, just below the little toe about 5 minutes before the cannon went off. I didn’t know how bad it was, but I didn’t think about it, I just focused on the race.

Race execution was almost to a T, and the result was a 14 minute Ironman PR, including a PR for the Ironman marathon by 25 minutes. Once again, the 4 Keys point the way to AG success. “

Barbara Pudiak — 15:17:28

Keith Buell — 12:27:31

Dave Halligan — 11:14:38; One hour thirty minute PR! “I was thrilled. I actually was able to run. After all my stops and starts during training, I was able to run the marathon. What a great day, what a great year of training. The journey was complete, and what a tremendous journey it was. The tough parts were hours in the pain cave, winter runs with frozen icicles on my beard, long runs in the 90’s and torrential downpours, and being so shelled after some rides I couldn’t stand up to take a shower. The good parts were those runs that felt effortless, many encounters with deer, fox, turkeys, and hawks, the rides in NH, CA, and my home roads of Essex county all with such beautiful backdrops, and the peaceful open water swims with my sister as the sun was rising.”

Eric Voboril — 12:27:51 “This IM was the race I’d been hoping to have in my previous 2 tries.   At both IMUK and IMAZ, it seems that I had massive nutritional and hydration breakdowns that left me nearly crawling through the run.  This time, I got it dialed in and I was running all the way to the finish.  I have Coach Patrick and Rich to thank, but also the great advice from fellow ENers after my last IM and the staff at Infinit Nutrition.”

Mike Graffeo — 11:53:15, First Timer!

Joe Priore — 11:45:53

Greg Crofford — 11:54:10

Kevin Barr — 12:55:22

Carly Costanza — 14:59:47

Fergus Whelan — 11:38:05

Derek Sumida — 11:19:27; “Thanks to my sister, mother and girlfriend for supporting me and dealing with me all year and week long. Thanks to all the EN peeps from feedback on the forums to all those who were on the course cheering us on. Last thanks to Patrick and Rich you guys are awesome, your knowledge and race experience put me years ahead of where i would be otherwise. You’ve all contributed to making my first IM experience a great one.”

Cary Blanco — 13:30:59, First Timer! “My first Ironman experience was an truly amazing one, I had a smile on my face the whole day. I executed EN style and finished where I wanted to be.”

Dana Sharp — 16:15:31, Mother of one & full-time worker bee in her return to the IM distance! “Congrats to all the EN peeps who participated in IMLP, finisher or not.  It is a super tough course that commands respect and props to all of you for getting out there and doing it! Secondly, thanks to the entire EN family and coaches.  This was one long year and it wouldn’t have been possible without the support of the forum and the coaches.”

Terry Wyatt — 11:33:28

Suzanne Kinsky — 12:56:10, First Timer!  “At the top of Papa Bear I saw Dana’s family in their tie-dye shirts. So fun! They whooped it up and made me feel like a rock star. Then I was thrilled to see Chris G after the turn. Seriously, if I think about the highlights of my race, most of them involve the people I saw along the way. Familiar faces became really, really important on race day.”

David Martin — 15:41:43

Kevin Lanahan — 11:29:45

Grant Stauffer — 12:43:30

Atif Malik — 14:24:20

Jed Vanichkachorn — 11:15:25

Jeremy Dodds — 11:27:55

Tom Campbell — 13:57:42

Mike Allen — 12:08:19

Lou Marrero — 14:15:00

And, of course, we get input from folks who aren’t on the Team but use our plans to achieve their race day best. Here’s a great example!

Hey Rich and Patrick,

The subject covers my main point, but I can expand on it a little bit. I did IMLP this past weekend, had a huge PR, and it’s pretty much all thanks to your training plans. I did Placid in ’08 in the monsoon in 11:35. For ’09 Placid, I got myself a power meter and trained somewhat EN style based on reading Training and Racing with a Power Meter and did it in 10:38. For 2010, I got your OutSeason and then Advanced IM plans and ended up crossing the line in 9:51:00 last Sunday! It was hands down the best race I’ve ever executed.

I came up to Patrick after the 4 Keys talk last Friday, introduced myself and basically said thanks for putting out awesome products at a great value, but I wanted to just say thanks again. There’s no way I would have taken 1:45 off my IM time in 2 years and still been happily married if it wasn’t for Endurance Nation. I’ve had at least 15 people over the past couple of days ask me what the hell I’ve been doing to get so much better so quickly, and I always point them to EN and say it’s the best stuff out there for age group triathletes because I really believe that it is.

Thanks again!
David

Join TeamEN
Would you like to achieve results like this and have a race weekend experience, for you AND your family, like the one we create for our 25-40 athletes at every US Ironman? Join our Team! Our next round of invitations will be sent to our waiting list on August 9th, 2010. Go here to register to receive an invitation.

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Derek Sumida smiled all day long during his first IM, finishing in 11:19!

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The following is a quick recap from IMUSA 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 sign up for our Waitlist — next opening in mid-August!

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The 2010 edition of Ironman Lake Placid went off pretty much without a hitch. Weather reports all week suggested that it would be wet and pretty ugly. But the day actually turned out to be a pretty good day for racing. Still cool in the mornings with a couple quick showers, but the race kicked off under overcast skies with all reports pointing to a rough and pretty fast swim. People said it was brutal in the water. While the additional 800 people didn’t appear to show up so much in the photographs, they were definitely felt by the athletes in the water.

Out on the bike, it definitely was a tale of two races, Lake Placid being cool with some wind and moisture, while down lower in Keene, Wilmington and Jay it was warm to hot. And, I think that combination of cool and hot really wreaked havoc with a lot of folks. Not to mention the variable pacing issues that many middle of the pack cyclists faced as the course was quite full of athletes. All in all, the strong bikers still went fast…including a 5:07 from the eventual female winner. I was able to ride the course backwards and see many of the EN folks, some twice. Very cool.

Entering the run, it was still somewhat overcast. When the sun did come through it was hot, but for the most part it was cool. The wind did pick up continuously throughout the day, and as a result, some of the runners did face some pretty significant headwinds. Again, the temperatures did fluctuate and if you were unlucky enough to mess up your bike nutrition, you definitely suffered on the run. But, overall, for the team, it was a great race. I alternated hanging out with the Team at the EN tent and spending time at Mile 18 before I rolled into the finish line to start catching athletes.

We had people all across the board setting anything from an hour and a half personal bests to not setting a personal best but still having a great race. One of the great things about Ironman is that each day is unique and while you don’t always get what you wanted, sometimes you get something that’s even more rewarding. I think it’s safe to say our athletes experienced that across the board.

Here are a few post-race video interviews from our YouTube Channel:

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

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Campers prepare to apply the Four Keys to the IMUSA course

Over 40 campers met in the parking lot of High Peaks Cyclery to conduct a race rehearsal ride on the IMUSA course, armed with Rich’s instructions and the Four Keys guidance from the night before.  Rich instructed everyone to ignore everyone, especially in the first 8 miles to the Keene downhill, and ride their ride, just as they would on race day. Rich then started last, drilled it towards the front of the field, making observations and taking mental notes for his talk that evening. It was very instructive to witness the different riding styles and discipline on the course.

Derrick and Chris riding back into Lake Placid

Dominic Malleo, a 3yr veteran of TeamEN, dialing in his mojo 2wks before he races IMCDA

Rich's Ergomo display after the ride. >4000 cals burned = #ineedasammich

The campers next met at the Northwoods in for Rich’s observations of their rides and to deliver more detailed Ironman racing guidance. Topics discussed:

• IMUSA gearing recommendations
• Descending skills
• Cornering and bike handling
• Bike fit and position principles
• Aerowheel selection
• Hydration systems and proper placement for max benefit
• Shifting on hilly courses
• Race day nutrition
• When to/not to stand on the bike
• Stretching on the bike

Finally, over 30 campers attended the dinner downstairs, creating more friendships, memories, and receiving a Four Keys DVD and Fuel Belt metal water bottle.

Next Up: Day 2, Epic Ride to Lake Champlain!

Please join us for our next FREE Tri-Rally, on the Ironman Wisconsin course next month!

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Memories for a Lifetime…

This weekend in Lake Placid, something very unique is going to happen. Over fifty triathletes from across the US are going to come together for three days of training and learning. There will be TT bikes, road bikes, wetsuits and running shoes. Coaches and newbies. Spandex and sunglasses. But one thing will be conspicuously absent: money. This camp is 100% free.

Endurance Nation will hold its first free training camp, aka as the IMUSA Tri-Rally. The weekend is open to anyone who wants to attend, the only thing you have to spend money on is lodging (unless you camp out) and food (probably a good idea given the training). There is no registration on Active.com, there is no padded registration fee…if you want to attend all you have to do is RSVP via Facebook (Placid or Madison) so we can be sure to have enough schwag from our sponsors to hand out.

We decided to call it a Tri-Rally in the spirit of motorcycle weekend, where enthusiasts can show up, show off, have fun, and go home with a whole new host of friends and memories. Over the last three years, we have learned some incredible things while building Endurance Nation. At the end of the day, all the websites and ebooks and podcasts pale in comparison to watching what happens on a race weekend or at a member-run camp when our members connect in person. It just hit us; it’s not about the high price tags. It’s not about some secret seminar. It’s about connecting really cool people who share a passion for this sport, then stepping back to watching what develops.

There are just too many things in our sport that cost a whole lot of money. Yet when you get right down to it, some of the best things you have likely ever experienced in triathlon probably didn’t cost very much. Making new friends through training. Open water swimming. Finding a new run route, or just finishing a long run with a strong kick.

There’s no doubt that a trend of commercialization and monetization is afoot in our tiny sport. It affects all of us, as Chrissy Wellington recently noted. It’s part of growing up, for sure, but we certainly hope that our sport is able to hold on to the super cool stuff that brought us here in the first place.

Doing this will require more than just complaining about entry fees or other rising costs. It means making something free or cool actually stick. For our part, we hope our Tri-Rallys grow and touch more than the 150 athletes expected to attend. The rally allows us to send a powerful message to the athlete community but also to some of the key brands in the space. This year Fuelbelt, Nuun, Gu, and Soigneur are all contributing to the cause. We hope to grow this in the future.

Maybe you can register for a local event to help support a new race director. Or maybe volunteer and leverage your expertise instead. It could be as simple as stopping to help a friend or a stranger with a flat tire. You can invite someone on a ride and share your secret route or your nemesis of a hill. Maybe just listening to someone rant about work or their struggles during a run is enough.

We all have the power to preserve the best parts of triathlon. We are not only participants, we are curators of this fun, unique, and cool sport. Take a moment to think about what makes triathlon so special for you, and then get out there and do something about it.

Pass it on.

See you in Placid, Madison, or at the races!

Rich and Patrick
Endurance Nation

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