The Four Keys DVD is going to be FREE on YouTube, we are going to turn every one of our 400 members into absolute Ironman race day execution ninjas!
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TeamEN vs Ironman Wisconsin 2009 Wrap Post
On September - 16 - 2009
The Calm Before The Storm | Team EN vs IMWisconsin 2009
We had a total of 13 athletes race on the big day. You can view their full results here. Photos from the weekend are being added to the EN Smugmug Account here, and we’ve even done a Triathlon Race Execution Radio Show on the event. Billy L fired up some basic YouTube footage of raceday here or you can watch the coaches version here. Even though it was a smaller group than our previous IMs the vibe of having so many members on site to cheer made the day, and the week, just awesome. This is evident in the fact that we had not one, but two “Thank You” Threads in the Forums. In the end it was an Ironman, and no one had it easy, but everyone prevailed…congrats Team!
Race Highlights: There are almost too many to list. From John D’s 40′ personal best despite a broken spoke (read report) to Adam B’s breakthrough race with a 10:16 and 41′ personal best (read report) to Matt Ancona meeting and exceeding all expectations as he won the M25-29 AG in 9:49 — a 2+ hour personal best from 2007! We had a blast hanging out at Mile 18 with everyone….
Race Day: It turned out to be a gorgeous day. High-60s to Low-70s for the first half of the day, it did warm up to low/mid-80s on the run…and folks were suffering a bit in the heat. Minimal wind on the day meant a gorgeous lake to swim in and decent day for riding. I think overall the times reflected that. But then, of course, there’s that marathon “thing” and anyone en route to crushing the day had to face some serious internal demons (as you can see from Matt’s pic below).
Rich and Patrick gathered the Team at Midtown Hill, which is mile 50-ish and mile 92-ish on the bike. This hill is the third consecutive one on the IMMoo loop. Seeing folks here is a harbinger of things to come. There were more people “crushing it” than suffering up the climb…but all the EN folks looked simply awesome. Nothing like a really hilly course to make quality pacing guidance — and good execution — stand out. Speaking of standing, here’s a suffer pic from the hill, first loop:
Race Week Build-Up: The whole week was awesome from the Team Dinner at the Great Dane to a solid Four Keys talk and more fun with EN folks all week. Wisconsin is a very unique venue in that the college town / setting really makes for a lively space to hang out before, during, and after the race. From bars to great food to lots of young people dressed up and running around town on a pledge mission, there is rarely a quiet moment!
2010 Plans for Tri Domination: It appears that Team EN’s incredible women’s contingent is planning an all-out assault on IM Wisconsin 2010. Something about Coach Rich wearing a speedo and afro at mile 18 should we get 10 women to sign up….and it HAPPENED! Let me be the first to apologize to all the other competitors who, in less than 12 months will truly know what suffering is. Can’t wait until someone fires up the poll on what color speedo / afro Rich gets to wear…Go Team Go!
Congrats again to everyone who raced. If you haven’t already, be sure to visit the EN website to download your free copy of our Ironman Transition Guide. The next stop on the 2009 Four Keys Tour is Ironman Florida in early November (RSVP here)…be there!!!
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Team EN vs Ironman Wisconsin 2009
On September - 10 - 2009
The kids are back to the books, leaves are starting to turn and the evening and morning temperatures are starting to cool off – or at least they are here in the North. Just a few sure signs that it is September and must be time for Ironman Wisconsin in Madison.
While the bike course showcases the states dairy farmland, the swim and run stay right in Madison – home to Big Ten Conference University of Wisconsin Badgers and Camp Randall Football Stadium. Participants on Sunday will get to run two laps inside the stadium as part of the run course although none of the 80,000 plus seats will be occupied.
Here’s a snapshot of the TeamEN athletes racing. As always, remember you can track Team EN and our athletes during race week and on race day via the Endurance Nation homepage. If you will be in Madison this weekend, be sure to check out EN’s FREE Four Keys Talk on Friday 10am, by Ford Display in Expo…or view our full schedule of events online here.
BRYAN BIGARI
First IM for Bryan. Aside from some half marathon runs, Bryan says this will, in fact, be his first triathlon since a sprint in 1991. His thoughts on race day: “I’m trying to keep all expectations out of my head, and just worry about executing on my plans. The times will fall out where they will but I can’t control that. I’ve got 2 “One things”. The lofty one is I want my kids to see that you can achieve Big Things with persistence and hard work. My more banal, “in-case-of-emergency-break-the-glass” one thing is in all my years of running races I’ve never been reduced to uncontrollable walking, and I’m certainly not going to start now!”
BILL WISEMAN
This will Bill’s 4th IM but first time in Madison. For race day: “My expectations for the race can all be bundled into one sentence….”enjoy the experience”. We train for months for one MAJOR day of testing, and it goes by so quickly….yea, the run drags on and on, but before you know it, you’re on the plane home wondering what races to plan for the next year.” Oh, ain’t that the truth! Bill’s ‘one thing’: “My one thing is to make all race day decisions to accomplish good, solid running in the last 10k of the marathon. I’ve never focused on this before, and certainly never accomplished it. The single goal I have for this race is to run the marathon in less than 4 hours, period. If I can accomplish that, everything else will take care of itself.”
JOHN DANNENFELDT
In 2005 John raced his first Ironman in Madison after a losing 60 pounds during his training preparation. If you remember 2005 was the ‘hot one’ in Madison. This year John returns to Ironman Wisconsin for his second IM and down yet another 20 pounds! John says he is “feeling good after DecOS, several run/bike challenges and the bike Power Hack.” His race day goal is one of great personal gratification: “to move from AgeGrouper(53) Back-Of the-Packer to Mid-pack AgeGrouper(57) in swim, run and bike times by executing well.” His ‘one thing’: “My one thing is to run between all the aid stations.” John’s wife Teresa will once again be at the helm for IM support crew.
DAVE BARR
This will also be a return to Madison for IM number two for Dave Barr. His first IM was in Madison in 2007. Dave has struggled this training year with a stress fracture since July that has limited his running. His expectations: “I am expecting the swim and bike to go well, hoping to be able to make it through the run pain free. I’m looking to improve on my 2007 time if my leg agrees. My one thing is to show my daughters that if you really want to do something, it is possible, no matter what other people might think or say.”
JOSHUA CHOATE
AKA “the Noodle”, from Prior Lake, MN, is ready for his first Full Ironman experience. This fall in Madison, Wisconsin Josh will be celebrating a significant milestone in his life. Two years ago in October of 2007 he decided that enough was enough and started the process of losing weight and getting in shape. Little did he know at the beginning of this adventure that he would not only lose 84 pounds and get healthy, but he would become a triathlete and be racing Ironman. After a year of training with EN, a summer racing, swimming lessons and just getting out there, he is excited to cross that finish line and hear “Joshua Choate you are an Ironman!” He has a first timer request. If you see him out on the course, yell, “Noodle! You rock!” Josh’s “One Thing” for race day is: The finish line.
MATTHEW ANCONA
Matt is going for IM number two and second time in Madison. His first endurance event was the Chicago Marathon in 2004 which set him in motion to finish and Ironman. In 2007 he did just that – racing just to finish. With the IM goal in tow he shifted his focus to the pinnacle: Ironman World Championship in Kona. He has spent the last two years improving all three disciplines and racing in shorter races. His race day focus: “My race day focus this year will be executing well during the swim and the bike in order to set me up for a great run. I am racing for a trip to Kona for my first child (due in February).”
JESSE SPATES
This will be the second attempt at an IM Wisconsin for Jesse. IM Wisconsin was the site of his first IM attempt in 2007. Jesse said he had a plan in 2007 but really didn’t follow it on the bike as close as he should have. The off-plan racing impacted his run and he DNF’d 2 years ago. He is back this year with Endurance Nation education under his belt ready to re-write the history book on Madison. As you may have guessed, his ‘one thing’: “Reclaim some confidence that I left in Madison on the course during my last attempt at IM WI in 2007.”
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Ironman Louisville 2009 Coaches Wrap [Podcast]
On September - 2 - 2009
Download it here. Or if your a visual person, then watch the coaches recap of the race week adventure here!
Tune in as Coach Patrick talks about the Team, the race, some insider tips…and some other administratively fun stuff. 
No, really.
But he refuses to explain this photo:
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Endurance Nation Hits Louisville…
On August - 28 - 2009
Just hit the ground and getting settled. Lots and lots of admin things to do, but the good news is that the weather is cooperating, the Team looks ready and we have plenty of caffeine!!!
You’ll find a brief pre-4Keys talk below. You can view our growing picture album online here and, of course, follow the Team all weekend and on race day via the Endurance Nation homepage!
FourKeys @ Ironman Louisville 2009
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