Endurance Corner Camp Update #1

The INFINIT Poker Pacing Camper Award:

Pacing and nutrition are a big part of my long course triathlon success. They are invariably intertwined and most of my thoughts on the both subjects can be found on the links above.

Conceptually negative splitting your workouts is quite simple. But is rare that age group athletes demonstrate the discipline to increase the effort resulting in a managed rise in HR. A really successful session is one in which that HR/effort increase is perfectly coupled with an rise in velocity as well.

This week I decided to bring along some sponsor schwag to highlight the camper that best represents this trait. Ryan Novak (pic above) really humbled me on our 95 mile ride to Madera Canyon. He nicely paced the 45 miles out to the 3 mile climb (max % ~16), then motored on the return. He drove the lead train home with a monster pull the entire last 25k home. VERY IMPRESSIVE end to hot & windy long day.
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Here are my camp totals so far this week. G-man has led Justin through a big swim week and they will hit nearly 35,000 over the 8 days.

Saturday:
Swim: w/u 1000
1/1/1/1 (100 desc from 2:05 to 1;50) =400
2/2/2/2 = 800
3//3/3/3 = 1200
2 x 250 (100 IM/150 free)
Total = 3,900

Sunday:
Swim: 500 w/u
10 x 150 (25 br/25 bk/100 free)
Total = 2000
Bike: 95 miles Madera Canyon

Dinner Discussion: Working guy success…if you want to be a 1%, then you have to do what 99% aren’t willing to do.

Infinit Poker Pacing K.O.D. = Ryan Novak

Monday:
Swim: 800 w/u
400, then 4 x 100 = 800
300, then 3 x 100 = 600
200, then 2 x 100 = 400
100, then 1 x 100 = 200
100 cool down
Total 2,900
Ride: Mt. Lemmon 55 miles
Run: 30 minutes

Dinner Discussion: Poker Pacing Concepts

Tuesday:
Swim: 3600
400 w/u
800
2 x 400
4 x 200
8 x 100

Bike: West Tucson Loop 46 miles
Run: 50 minutes (Star Pass Trail)


Wednesday:
Swim: 5500
Bike: 55 miles Oro Valley
Run: 50 minutes



Thursday:
Swim: 4k
Run: 1:20 Saguaro Park East (Cactus Forest Trail)

Dinner Discussion: Pacing Strategy for Ironman Newbies, Mental Strategies

Friday:
Swim: 3500
Bike: Old Tuscon Loop 26 miles

Dinner Discussion: Robbie Ventura
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I'm continually humbled by the campers. Each and every camper has demonstrated a great attitude while piling on some challenging sessions. Nearly every day we see some camper exceed a personal best in volume in some session or total. The mental lift from surrounding yourself with the coaching staff and athletes has been tremendous.

Tomorrow we have a big day with a ride to Kitt Peak...more then.

J