Ironman Texas Bike Course Debrief

Posted by admin On April - 4 - 2011

Every year Endurance Nation hosts Triathlon Training Rallies at key race venues across the US. We added Ironman Texas for the 2011 camp calendar for two key reasons: first because there is such a massive and cool triathlon vibe in Texas; second because a new race means a brand new course.
If your schedule or the hefty $25 price of admission for three days of training and multiple presentations and support kept you away — don’t worry: you can still learn the nuances of the course to be ready on race day.

Overall: The Course Can Be Fast

Despite the conditions and terrain, everyone at our Tri Rally rode well within their expectations. In fact, most were able to back up their Friday 90-mile ride time with alomst the same time for another 90-miler on Saturday, despite tired legs. Yes the rollers are tough, but there’s no one “killer” part of the race that stands out. I fully expect the top contenders to fly through this course, and the sooner you can get off the bike the less time you have to bake in the sun for sure.
Here’s how it all breaks down.

The Conditions: Hot, Humid, and oh yeah — Windy!

The course is innocent enough from an elevation perspective, but you truly have to be here to appreciate exactly how the course unfolds. Guaranteed you might show up talking about the course, but you’ll leave talking about just how hot, humid, and windy the course was. Even though our camp was in the first weeked of April, temperatures still reached the low 90s with significant humidity — May will only raise this to another level.

Part One: T1 to Richards

The first part of the bike course, almost to the halfway point, is going to be pretty fast. There is usually a steady wind from the South, making this a slight tailwind. Add to that the fact there are minimal hills and good tree coverage and you’ll be out to Richards long before you think. A highlight of this part of your day is the short trip down Osborn road, a windy forest-filled adventure that’s pure joy.
Given the impending heat and potential disastrous effects on your ability to race, the early portion of your day should be solely focused on riding steady and starting your nutrition and hydration plans. If the humidity is high, as it will most likely be, then you’ll be sweating a ton and drinking will be second nature.

Part Two: Richards to Rte 105/Dobbin

Just before Richards you hit the first chip seal pavement of the day, and while not long it’s a precursor of what you’ll face on the other side of town until you pretty much exit Grimes County. The race adds a degree of difficulty by putting some pretty solid rollers and false flats in your way.
All that and only then do you turn South to begin the long trip home with a solid headwind. Without a doubt, the approximately 20 mile trip from Richards to Rte 105 in Dobbin will be the hardest of your whole day.

Part Three: Jackson Road to Dobbin Huffsmith

While you are heading out of Dobbin, you aren’t exactly out of the woods yet. A few more rolllers await you before you start truly dropping down en route to The Woodlands. The winds will be in full effect here, but are somewhat tempered by the elevation loss.
If you are fatigued here, you’ll suffer but your average speed should still be pretty good. As we learned during our Tri Rally weekend, the trip along Dobbin Huffsmith seems way longer than just short of six miles. While each mile seems more developed, it doesn’t seem to move any faster.
The remainder of your ride is admin time home…flat, shoulders of big highways, nothing special. If you aren’t totally cooked by the time you get here, you should be able to cruise in to T2 as well as start putting your mind to the marathon.
With little less than eight weeks to go to race day, it’s time for you to begin preparing for the heat and for staying as aero as possible for as long as possible — this course will reward both! Good luck with your training and be sure to stop by our Friday pre-race talk on race execution.

You can see some pictures here, you can find the photos and videos from the weekend here:

Popularity: 21% [?]

Team EN vs Ironman Louisville 2010: Meet The Athletes

Posted by admin On August - 21 - 2010

On August 29th, almost 20 TeamEN athletes will put months of hard work to the test at Ironman Louisville. It will be hot, it will be difficult and they will be challenged. But these folks are ready. Let’s take a minute to get to know the people behind the names and bib numbers…it’s a great bunch that we can’t wait to support on race day!


I’m Barb Spitler, a 51 year old triathlete, preparing for my first full IM, in Louisville, KY.  I’m a marathoner, having done 12 thus far; The Great Wall Marathon in China being the most difficult.  I have completed 2 HIM’s (Steelhead) an Olympic distance, and numerous sprint distance races.  My other pursuits include: martial arts, scuba diving, kayaking, hiking, reading, and paranormal research!

This picture is of me and my beautiful Mother, on her 90th birthday in July.  She is a strong woman who has always encouraged me to pursue my dreams.  Completing an Ironman has been a dream for many years.

As a teacher, I strive to inspire my students to believe in themselves, that they can set goals and accomplish them.  Using myself and my experiences as an example, they look at me through different eyes, and at themselves with possibility.  My favorite quote, that I keep on my chalkboard all year is: “Imagine what you would do if you knew you couldn’t fail.” (Anonymous)
I consider myself so fortunate for having found Endurance Nation, Rich and Patrick, and all of my wonderful teamates who make this truly a triathlon family!


Chad Scott — This has been an exciting year for me! I just recently married (2 months ago) the love of my life and I’m so thankful that she is so supportive in all my training and racing. This will be my 3rd Ironman, I’ve competed in IMFL and IMAZ. This particular Ironman was suppose to be my first Ironman about 4 years ago, however, due to injury’s I was not able to compete. So this is my revenge on this race as the first time around I was injured. This will be my 2nd Ironman racing EN style and I have complete confidence in that I can execute my race plan. My goals for this race are to just execute my plan as best as I can and to not dwell on obstacles that might be thrown at me through the course of the day, just stay focused and race in my box! My one thing is “I can do all things through he who strengthens me”!


I’m  Matt Seaton and I joined EN this past December.  I live in Pineville, Louisiana with my wife Cindy and we have three boys (23,18,17).  This will be my third IM and my second time at IM LOU.  After being injured all of 09, I’m really looking forward to IM LOU.  My wife Cindy will be at this race with me and you might hear on the course with her bullhorn supporting the team. Look forward to meeting everyone.


Frank Haun — Both guys will be doing the race in KY.  This being my 6th and my nephew’s first Ironman. We’ll be support by the two lovely ladies in the picture – my wife and mother-in-law along with other family members. Wishing everyone the best Luck and Looking forward to meeting everyone in KY.


Dan Kerr — Lancaster, PA has been my home for the past 19 years. I’m married to Lori and we have two boys, Colin (14) and Kyle (12).

I’ve been with Endurance Nation since the beginning, joining the team after Coach Patrick helped me to my first Ironman finish in 2007. I think I heard Coach Rich deliver one of the first Four Keys talks (though it wasn’t called that at the time) at the epic camp in Lake Placid the month before the 2007 race. “There’s no such thing as a good bike followed by a bad run” reverberated in my head on race day!

Louisville will be my second Ironman. I’m feeling more pressure to perform this time around, but am still fired up about the opportunity. Like many others in haus, the last few years have presented a number of personal hurdles to cross. I’m extremely grateful to be able to toe the line healthy and strong. That will be my race mantra.


Aimee Hendrigan – I live in Boston with my husband Bob, directly across the street from Fenway Park! I was raised in Cambridge, Mass and grew up a swimmer. In college I played varsity water polo (little-known fact: my team nickname was “Killer” – trust me, it was ironic!). After college I spent many fun-filled years in California, where I first dabbled in triathlons. I lived in Santa Barbara, and then in the Bay Area, where I got my masters in city planning at Cal. I’ve been back in Boston for six years and currently work at a foundation, making grants aimed at ending homelessness and creating healthy communities. This is my first Ironman; I’ve done two half IMs in the past year and many sprints and Olympics prior to that. Looking forward to a HOT day!


Scott Liston
Fairfield, OH
M45-49 age group, Ironman Louisville Bib Number 2598
My wonderful family! Eric (18), Deb, Mark (16), Aimee (12), Me, Brian (20)
This is my first Ironman.  I did sprints from ’03-06, Olys from 07 to 09 and also did Muncie Endurathon HIM (5:25) and Toyota Challenge HIM (5:57 in Hurricane Ike, gusting to 60 MPH winds) in 2008.  2009 was a tough year with some knee issues which were diagnosed to be a functional leg length discrepancy that showed up with all the HIM-prep biking.  4mm shims on the left leg later, and voila, I am back in the game!  Time to move up to Ironman!

In high school, I did one year of swimming, one year of cross country, and some soccer.  I was interested in triathlon in the mid 80s and even subscribed to Triathlete mag and bought a Trek tri bike of the era in 1986.  Life (graduate degree, four kids, career) managed to get the priority but I lost weight and did a marathon in 2000 then switched to triathlon in ’03.  In October, I celebrate a decade of fitness and am truly blessed to have family and friends support me on this journey.
I live in Fairfield, Ohio near Cincinnati.  I am a finance manager at Procter & Gamble in corporate new business development getting P&G into new business models, primarily services.  I am married; my beautiful wife, Deb, comes out to races a couple times a year and usually takes home hardware in the duathlon! I have four beautiful children ages 20, 18, 16, and 12.  I am thankful to God for the opportunity to do the sport of triathlon and I look forward to meeting my teammates on Thursday, August 26th.


Dan Gilliatt 31, Winterset Iowa.  This is Ironman #5, I’ve done IMFL x3, IMOO 1x.  I’m not exactly sure why in the heck I chose IMLV.  I’m married to Brittany and live on an acreage in rural Iowa with our two dogs.  In real life I’m a firefighter/paramedic for the Des Moines Fire Dept.  My goal is to nail my execution and put myself in a good spot (relatively) to start racing at mile 18.


Yasko Howell — I started my tri career in 2001,  trained with a friend to do Danskin triathlon in Seattle (women’s sprint race series nationwide), have done bunch of Sprints, Olympics, HIM since then, and finally did my first IM AZ in ’06 (13hr51min), and then IM Japan in ’07 (12hr50min).  It’s been 3 years since IM Japan, and I am very excited to do this race (hopefully in EN way), especially after I had to withdraw from IM China in March due to an injury.  For me (and my husband), IM training/races is a way of life, and we enjoy the journey together.  I feel blessed to be healthy and strong to be able to train and race, and enjoy all the people we meet along the way.  I hope we are showing many good/positive aspects of what triathlon brings to our life to our 12 yr old daughter. (She is a competitive swimmer, and does triathlon occasionally)  Our goal is to do at least 1 IM race in each continent, and we have conquered North America, Asia, and hopefully Europe next year (signed up for Regensburg in ’11).  Maybe I could qualify for Kona when I am in the 60s! :)   I can’t wait to see Coach Patrick and all the IMLou peeps I got to know via the group forum!


Michael Johnson – 7th IM of career. Did IMLOU last yr. with the WRONG gearing….still set a PB!! (12:37) Definitely looking for another PB..Hoping for sub12hr if all goes well. I will be entered in the Executive Challenge this year (will be wearing their white kit) on raceday. If I see any EN kit it will say hi.


Rick Jansik, 48 years old, born and raised in Miami, Florida and currently living in Tampa. I have three children, twin sons who are 24 and a 14 year old daughter.

Two years ago I retired from 24 years in the Army, I am now working at US Special Operations Command as a civilian Intelligence Analyst.

I started participating in running events back in 2001 finishing my first marathon in 4 hours 20 min.  Since then I have finished 12 marathons (pr 3:45), 14 half marathons as well as many distances in between.

I competed in my first triathlon in 2007, since then I have finished at least 10 per year. I have steadily improved my age group finishes, July 30th I was second in AG at the Ft Desoto Top Gun Triathlon.

My first Ironman Louisville goal is to finish, second I would like to finish close to 11 hours.

Between running, triathlons and duathlons I will compete in at least 25 events this year.  With the help of my Endurance Nation training plan I am at my peak in physical fitness which I plan to take advantage of as long as I can.

I will be bringing my best friend and personal motivator Laura to the race; I look forward to meeting all my fellow EN competitors.

Popularity: 15% [?]

Ironman Kona Aftermath

Posted by admin On October - 14 - 2009

The playing field is stacked with the world’s best. The course is hot and windy. The run takes you to places you may never want to go again. Some excel in this environment while others crumble. Regardless of your outcome, of the final time on the clock, you completed an Ironman. Arguably one of the world’s toughest.

Yes, you need to review. Yes, you need to think (albeit loosely) about the future and what your “next steps” might look like. But no, you don’t need to beat yourself up about the day. When you get right down to it, I am sure no one is ecstatic about how their day went, save perhaps the men’s and women’s champions. And even they need to start thinking about how they can up their game if they plan on defending.

As the dust settles and your season comes to a close, remember this:

Don’t let HOW you did take away from WHAT you accomplished.

Popularity: 13% [?]

Ironman Louisville 2009 Coaches Wrap [Podcast]

Posted by admin 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:

Popularity: 8% [?]

Endurance Nation Hits Louisville…

Posted by admin 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

Popularity: 15% [?]