CF Update: 07/22/03

Hi,

Training Log Updated
Travels this weekend threw me for a loop, and I underestimated the difficulty of talking and training for two full days.  I still got in some decent training, with a good ride on the Moo course.  Jon’s logs are back up as well.  Training Logs

Change to Florida Training Camp
I guess the next time I schedule a clinic I should do a better job of checking the local events calendar.  A few people made me aware of a major biker (motorcycle) rally in Panama City the weekend of Sept 26-28.  As much as I’d like to ride my Goldwing out there to play with the Harleys, I decided a tri-clinic on the same weekend would not be a good idea.

So I made some quick calls and can now announce a major upgrade to the camp: I have teamed with Steve “Big Daddy” Hancock of TriSyndicate to offer an Ironman-specific training camp at the USAT National Training Center in Clermont, Florida.  All training will take place on the Great Floridian Triathlon course.  If you have not had a chance to visit the NTC, I can tell you the facilities are top-notch. 

When: 12pm, Friday, Sept 26 to 1pm, Sunday, Sept 28.
Where: USAT National Training Center, Clermont, Florida, with easy access from Orlando International Airport.
What: Ironman specific training camp, including coach-led rides and runs on the Great Floridian Triathlon course, swim/bike/running form clinics, as well as lectures on all aspects of Ironman-distance training and racing. 

Cost: $395 per person, $350 before August 15. 

Details, including an updated clinic schedule, are here: Crucible Fitness Ironman Training Camp - Florida

Ironman Wisconsin Training Camp
My camp this weekend in Madison was a great success, with 24 athletes attending.  We had fantastic weather and the bike course is still one of the best around.  I simply can’t say enough good things about the race, the course, the town, etc.  It’s on my race calendar for 2004.  Gordo and I are planning a training camp on the course next year.  Stay tuned.

Phone Consultations
This past week I did my first phone consultation with an athlete in West Virginia in his final preparations for a summer Ironman.  I was surprised at how much information we were able to cover in a hour.  As many of you near your goal races of the ’03 season, you may want to get a second opinion on your final preparations, have some questions answered, or maybe need a little help putting it all together.  Jon, Brandon and I are here to help.  Rates are for 1 hour minimum:

Rich                 $100/hr
Jon                   $50/hr
Brandon           $50/hr

Wisconsin Gearing
A few camp participants showed up with gearing inappropriate for the course.  I realized right away that I dropped the ball in prepping them for the ride.  So, to fix it:

• For 650c wheels, I recommend 39/53 front, 25-12 rear
• For 700c wheels, I recommend 39/53 front, 25-12 for stronger athletes, 27-12 for others.
• BOP to MOP athletes: if you think you might want a triple, go ahead and put it on.
• FOP to Elite: with 650c wheels, I ran 39/55, and a hybrid 25-11 cassette.  I took the 25-23-21 cluster and married it to 17-11.  This gave me a good combination of a few climbing gears, tight gear ratio at my cruising speeds, and good top end with the 55-11 combination. 
• Tuning: most importantly, you will be constantly shifting from big ring to small and back again.  Make sure you have get a good tune on your front derailuer.  There is an excellent bike shop about a half mile from the convention center, as well as several others in town.  If you pack or ship your bike, you might want to get it checked, as my cables sometimes stretch after packing.

Race Goals and Lifestyle
During the training camp we had an excellent discussion on the importance of having race goals consistent with your lifestyle.  Some thoughts:

• Form a plan that fits 100% within your lifestyle and the compromises you are willing to make for the sake of your triathlon goals.  Even if this plan is only an 80% solution, you are more likely to execute it 100%.  To often we forumulate 100% plans but only execute 80% because we have not been realistic.
• Chances are that your goals do not require as much training time and intensity as you think.  Most of us are training too much and too hard.  Always search for easier, cheaper ways to go farther and faster.  We often overlook the importance of improved economy and body composition. 
• As your race and performance goals increase, realize these will require greater and greater commitment on a number of levels.  At some point your lifestyle and race goals may begin to conflict with each other.  BEFORE you get to this point, you need to have an honest assessment of your objectives in this sport.  What exactly are you trying to achieve? 

The bottom line is that Ironman training, especially for self-coached athletes, can easily consume many of our resources: time, family, relationships, work, etc.  You must have goals commensurate with the level of lifestyle change you are prepared to make.  Just be realistic.  And from a coach’s perspective, I can tell you that many of you are working harder than you need to.  You’re certainly thinking too much J.

Thanks for your support,

Rich