AZ-SOS Shawangunk Double

AZ-SOS Shawangunk Double

(2011 Inaugural)

Introduction:

This is the final blog recounting my experience of training and completing (what I have decided to name) the Shawangunk Double.  It begins with a brief summary of Saturday’s self-supported American Zofingen, continues with the not-to-be-overlooked late-night “transition” between the two days and concludes with a recounting of the 2011 Survival of the Shawangunks.

Day 1:  The Almighty American Zofingen Long Course Duathlon:

I was most fortunate to enjoy the company of Bob Posey, who drove from western Massachusetts and detoured around all of our flooded roads to meet me for a 6:50 am start.  Staging from the Spring Farm Trail Head parking area of the Mohonk Preserve, Bob and I shared 3 loops of the AZ run course and 2 loops of the bike course in a format known as “F-1” – alternating back and forth: run/bike/run/bike/run.  During the first run and bike loops, Bob and I talked intermittently about life, endurance athletics and past experiences. (While I regard Bob as a good friend, this is only the second time we have met in person.) 

As we began the second run, we settled into a quiet zen-like groove, breathing in rhythm to our strides.  (I conduct nearly 100 % of my training in solitude so that I can abide in this zen place.)  Bob is keenly aware of this “zendurance” approach, and we enjoyed silent companionship for much of the rest of our journey together.  We seemed to glide effortlessly through our passage, in perfect alliance with gravity and the elements.  After 15 miles of trail running and 56 miles of hilly cycling, Bob departed for home and family at 3:30.  

Hark! But I was not alone!  My beloving companion Betsy was there to assist us at our transition area after each loop, beginning with the transition from Run 2 to Bike 2.  Her fresh energy renewed our enthusiasm each time.  And the peaches she brought us just melted in our mouths!

With Bob’s companionship for so much of the journey and the completion of Day 1 so close, (“Yikes! I’m gonna run out of daylight!”), I continued on with the last bike loop and the final run loop, completing the AZ Long Course at (very) dusk in just over 12 hours 50 minutes.

The 5-mile trail run loop made for wet feet just minutes into each run.  The trails – both the single track and the carriage trails – were rockier than I have ever seen before.  This was due to the “1-2 punch” – first Tropical Storm Irene, followed 8 days later by 3 more days of heavy rain and floods.  Fortunately, the only significant blow-down on the trail was a tree that fell along a 40-foot-length of Table Rock Trail, near the exit to Farm Road, close to the finish of each loop.

I stayed with my original plan and ran every step in the Vibram 5-Fingers (the Bikila model).  No doubt this choice made for a slower pace as I navigated every rock, but I love the tactility of this footwear – feeling every nuance of the trail – and the mindfulness of choosing every step.  (The experience of breaking my toe during the actual American Zofingen Duathlon race in May and my resolve to be “able and willing” the next day for SOS were strong incentives to mind every step.)  I executed efficient and graceful strides, with perfect injury-free footing for every stride each of the 4 run loops – 20 “zen miles”.  Even 20 miles brought no blisters or discomfort in the soggy V5F’s. 

The 28-mile road bike loop also showed signs of the heavy rains.  The floodplain along Wallkill River was definitely a flood plain, sealing off the west edge of New Paltz Village.  Route 299 west of New Paltz was almost desolate and made for quiet cycling – this on a road with no shoulder and a 55 MPH speed limit, that usually sees lots of weekend traffic by climbers and hikers eager to make their destination. 

There was considerable debris along much of the shoulder of Route 44/55, and the descent from Minnewaska State Park to Lower Granite Road was, as usual, a rough ride.  My choice to ride a new set of Specialized Armadillo Elite tires gave me confidence to make this descent each time without braking.  These tires are tough and reliable, even if they have a lot of rolling resistance and slow me down.  (Even elite armadillos are slow, as well as tough.)  The only significant challenge added by the recent storms occurred (once again) near the end of the loop.  There is a short 14% climb, through an “S” turn, that was strewn with gravel, and with some missing pavement.  It offered a perfect excuse to get off and walk, but I would have none of that!

If this storm had passed through just 2 days later than it did, sections of this loop would have been under water and impassable.  My dreams would have been washed downstream.  Whew!  The weather from dawn to dusk on Saturday was spectacular!

I finished the last run loop just after dusk.  It was time to head back to Terry and Alice Laughlin’s to prepare for Sunday’s Survival of the Shawangunks.  Betsy went to buy ice so I could treat my legs.  However, although it was 8 pm and quite dark, the day was not over yet...

Late-Night Transition:

Tropical Storm Irene had done some significant “landscaping” in the Minnewaska State Park Preserve, forcing the SOS race committee to severely abbreviate the course.  They eliminated the first two runs and swims, and extended the third run to 10.3 miles.  What was traditionally a bike/run/swim/run/swim/run/swim/run event was now hobbled to a bike/run/swim/run.  I was heartbroken to hear the news – it meant that I would have to wait until 2012 to completely realize my AZ-SOS Shawangunk Double.  (Please note that I did ask the race committee if I could swim extra laps in Mohonk Lake.  The answer was a firm “no”.  I did my best...)  In the week leading up to the event, as I fretted over the weather-sourced constraints that had fallen on my dream, we were besieged with the second storm.

If I had been concerned with a reduction in the challenge I was pursuing, the second storm responded appropriately.  We lost power at the Laughlin’s house Thursday night.  No power meant no water.  The resulting floods also meant that a 5-minute drive into town now took 35 minutes each way with the detour.  On Friday, I could wait no longer.  I made the circuitous journey to pick up my Hammer Nutrition at Catskill Mountain Multisport.  I also located and rented a generator (to power the fridge), and bought drinking water.

And, at 5pm on Saturday (as I was biking the last loop of AZ) the SOS race committee came through at the last minute, announcing a challenging new... bike course!   I called Jim Bacon (who was attending the pre-race meeting) while I was biking my last loop of AZ to get the great news.)  This is just what I needed after 84 miles of cycling with 8,000 feet of climbing on Saturday – another climb up and over Mountain Rest Road first thing Sunday morning.  Yes! 

This meant that as soon as I returned to the Laughlin’s Saturday night after AZ, I had to swap the cassette (rear gears) from my Serotta road wheel to my tri bike race wheel.  And I got to do that, as well as set up the bike, empty the car, prepare my next day’s nutrition and restock and repack the car in the dark!  Yes!

Betsy arrived with three bags of ice as I did my headlamp preparations like a lunatic surgeon near the end of marathon surgery.  At 10:15 pm, when I was satisfied with my gear, I sat in the swimming pool, with my legs in a garbage bag, and filled it with ice as I drank the smoothie we made by powering the blender with the generator.  Without a shower, at 11:45, I set my alarm for 4:45 and laid down.   I actually slept for 3 hours! 

When I got up, I put on the same tri shorts and top I had worn for AZ – still a little damp with my sweat.  I had not showered since Thursday, so the sweaty clothes had a comforting feeling of compatibility.  (The brand new compression triathlon apparel that 2XU so generously provided for this event had not been delivered in time – thanks again to the flood.  In Netherlands, UPS uses boats for deliveries, but not here in New Paltz, NY.)

The 2011 Survivor of the Shawangunks:

Living up to its name, SOS survived the ravages of the 2011 floods, despite the impact the weather had on much of the course.  Jon Stern and Don Davis worked long and hard to create an alternate course to keep SOS alive on the 10^th anniversary of 9/11.  (And Jon also was without power or water.)  The flooding from the second storm – just a few days before the race – left the first 7 miles of the traditional bike course under several feet of water.  But SOS was alive and well for 2011!

By Sunday morning, I was over my heartbreak and feeling grateful to be gathering with over 100 other athletes in the cool dawn.  The general feeling among SOS veterans was that the 2011 race would be more of a “sprint” race – 30-mile bike, 10.3-mile run, 0.5-mile swim, 0.7-mile run.  (This was reduced from the traditional 30-mile bike, 4.5-mile run, 1.1-mile swim, 5.5-mile run, 0.5-mile swim, 8-mile run, 0.5-mile swim, 0.7-mile run.)  But for some reason, I just didn’t feel that sprint-like jackrabbit energy in my legs.

The blessing in this abbreviated race?  I feel SOS has a brilliant new bike course that will remain a part of the race.  Climbing to the summit of the Shawangunk Ridge on Mountain Rest Road and the beauty of the mountainous landscape on the west side of the ridge offers a new showcase to a race already rich in beauty.  (I petitioned Don at the post-race party to keep this new course.  I was one of many.)  After the first few miles of easy spinning on the flat roads leading to the climb, my legs responded well to another “pilgrimage” up that ridge.  (Maybe it was just that the memory of this hill was still so fresh – 3 times in the opposite direction the previous day.)  I maintained a fast cadence for much of the bike course and ascended to Minnewaska with ease.  (Nothing noteworthy about my pace though.)

Betsy was there to greet me at the transition – all my gear neatly layed out.  I elected to skip any form of neoprene, since the swimming would be limited to a half-mile length so close to the end.  After a few kisses and praises of encouragement, I set out on the 10.3-mile run, shod once again in my trustworthy – and soggy – 5-Fingers.  Unlike the AZ trail loop, this run is all on carriage trails, so footing and surface conditions were much easier.  The altered course sent us on to some scenic trails near Mohonk Mountain House that I had never been on before.  Ah, the joys of discovery kept my legs fresh!  I felt great, and maintained efficient running form with a moderate cadence.  (Again, nothing noteworthy about my speed – but the beauty of the environment lingers in body and soul days later.)

When I reached the water’s edge at Mohonk Lake, my goggles and swim cap were already on and I made the seamless and instant transition to swimming, thanks to the V5F’s.  This was the closest I had been to a shower in days – how refreshing!  The chill was like a religious revival!  This is the segment of the race where my pace was respectable – 38^th fastest swim, out of 125.

The swim exit from Mohonk Lake, at the foot of the grand castle that is Mohonk House, is a clamber up the rocks.  The volunteers at the exit see some mighty strange behavior from the athletes every year.  It appears as if many have forgotten how to use their legs – as if, during the short swim across Mohonk Lake – they have regressed to the pre-toddler stage of life.  This is one of the most challenging transitions in all of multisport.  The last 7-tenths of a mile to the finish line is a steady climb to the Smiley Tower, atop the ridge.  The most graceful athletes can be reduced to teetering geeks.

The feeling of elation as I made that final ascent was – forgive me for using such a cliché term – breathtaking.  Betsy met me part way up the trail and we ran in together, accompanied by one or two of the young “Bacon Tribe”. After receiving my medal and the much coveted SOS “Survivor” towel, Betsy and I soldiered on to the top of the tower.  (See photo.)

The feeling of gratitude as we embraced – infused with the dramatic grandeur of this land – was definitely a “cup runneth over” moment.  I have included the following statement in so many of my writings (starting with my book “Zendurance”), so forgive me for bringing it here:  “Less than one-tenth of one percent of the world’s population has the health, wealth, political and cultural freedom to live this athletic life.”  We are so fortunate.

And the blessing of true and sincere companionship that Betsy and I share is even more precious.

Closing:

Last year I prefaced my inaugural SOS with the American Zofingen Iron Time Trial 2 days before.  (The Iron TT is 4 loops of the AZ bike course, for a total of 112 miles and... well, lots of climbing.)  I took a gamble and chose to wear the Vibram 5-Fingers for SOS that year as well.  “Why?”  This is the question I am asked from those who look at me as if I have lost touch with reality.

Why?  Why compound an already challenging quest like SOS with an additional challenge like AZ?  Why compound the actual American Zofingen race in May by wearing the V5F’s on treacherous trails (that break toes) when they handicap running speed?  Why ride a road bike for AZ when the tri bike would be faster?  Why do AZ long coure in the “F-1” format when it would be easier and faster to do it as a run-bike-run?

Both of these events take place in a unique and beautiful landscape – the Shawangunks.  (Hence, I have settled on the name “Shawangunk Double” for the AZ-SOS 2-Day.)  Deliberately handicapping myself provides me with an iron-clad alibi to “race” both AZ and SOS at a less than maximal effort (though I don’t at all feel like I am dawdling).  In the Sunday morning dawn, I start the SOS race – one of the most precious multisport events in the world – in a body already infused and seasoned with the energy of the Shawangunks – especially this year.  I “pre-fatigue” my body before SOS so that I can feel the concentration of energy that an intense effort affords, yet I am slow enough to savor the experience for an hour or so longer.  (The tactility of the Vibram 5-Fingers is a significant element of this energetic connection.  I will use them for AZ and SOS for the foreseeable future).

The energy of the Shawangunks lingers on – in my blood, in my muscles, in my bones, in my breath. 

The final (lumbering) climb 

Complete!  Atop Skytop Tower

Less than 360 days until the next Shawangunk Double.  Hope that Shawangunk energy lingers on ‘til then.

AZ-SOS Mohonk Two Day Epic: Part 3

Strategy

This is the third entry in a series of blogs recounting my preparation for the AZ-SOS Mohonk Two Day Epic.  The first entry summarizes my 2011 multisport race season leading up to this event.  The second entry discusses my training specific to AZ-SOS (and hence, some of my strategy).  In this entry, I will present some other elements of my basic strategy – approach, pacing, nutrition and equipment – for the event.

Approach:

A few weeks ago, I spoke with a friend who had recently completed Ironman Lake Placid – her first.  She was satisfied with her results and really enjoyed the experience overall.  As it is for many first-time Iron people – who set realistic goals, who are well-prepared and adequately trained – her experience was transforming and empowering.  Our conversation progressed to SOS, her next race.

At this point, she hinted at a bit of concern and uncertainty.  When I asked why, she explained that – in training for Ironman – she followed an online training program.  But no such plan exists for a race as unique as SOS.  As someone who has never followed a training program, I had not considered this.  While I certainly employ my intellect when I train and race, it is my intuition that provides orientation for navigating the complex dynamics of training for an endurance event – whether conventional or unique.  And ultimately, this is not just about training for a race; it is about balancing the pursuit of athletic excellence with the pursuit of life excellence.  

If I do not engage and exercise my intuition, there is no art, no creativity!  This is, for me, the source of passion that keeps me inspired and oriented in the pursuit of multisport excellence.

Considering that many athletes rely on training plans, I realized that offering some examination of my preparation for AZ-SOS might instruct and encourage them to trust and develop their intuition and creativity as valuable navigational aids.

I have shied away from coaching others because I cannot, in good conscience, provide others with a training program when I myself do not follow one.  Most nights, when I retire, I have a fairly clear notion of what I will do for training the next day – but I do not know for certain until I am actually preparing for that training session.  And, it is not uncommon for me to “jump tracks” in the beginning or even in the middle of a session.  When the body speaks, the brain must listen!  For more on this intuitive approach – specifically the cellular dialogue between body and brain, please visit this link.  The cellular dialogue can be as clear and articulate for me as reading this paragraph.  (Uh, I hope my writing is clear and articulate.)

In Part 2 of this blog series, I included a brief journal detailing two weeks of training crucial to my preparation for AZ-SOS – while I was also juggling a broken rib and the task of moving from New Paltz NY to Ithaca NY.  Again, each day I had a fairly clear notion of the training session I set out to execute, but I did revise some of these sessions on-the-fly.  Flexibility is essential for balancing the glorious athlete with the ordinary human being.

So, the most fundamental elements of my approach to preparing and training for AZ-SOS are intuition, creativity, patience and flexibility.  With these “virtues”, a highly-motivated individual like me (who has, in the past, gloriously over-trained and experience Chronic Adrenal Fatigue Syndrome on more than one occasion) can masterfully orchestrate the cycle of stress-recovery-adaptation and remain healthy, passionate and injury free.

Strategy:

In the two previous entries, I described much of my strategy for this event as I discussed my training.  For ultra and multi-day stage events, an athlete must train the body to metabolize fat for fuel and conserve glycogen.  (Typically during these types of events, I loose only a few pounds.)   A key element of my daily training practice that supports efficient fat metabolism: I refrain from ingesting any calories before I begin my morning training.  Once I have begun to exercise, I begin to fuel with Hammer Nutrition – either Heed, Perpetuem and/or Hammer gels. (See the discussion on Nutrition below.) You can research this practice on Hammer’s website.

Pacing:

In both training and racing, the athlete’s pace must respond to the duration and difficulty of the event.  Given that this is a two-day/stage event, fat metabolism is the key to endurance and minimal cramping.  Day One is a self-supported endeavor – not a race.  It includes a respectable and challenging topography.  Therefore, my pace – even as I ascend hills – must be at or below my aerobic threshold.  This is where I best metabolize fat for fuel.  If I get close to or exceed my aerobic threshold, I begin to use proportionately more carbohydrate and muscle-stored glycogen.  I want to avoid this – especially during the first day.

As mentioned in the previous entries, I have trained myself to ascend challenging hills – both bike and run – at a low intensity, maintaining a degree of relaxation and ease.  This pace regulation is as much about efficient technique as it is about aerobic capacity.  Much of my bike and run training is focused on efficient climbing technique.  Critical to this is my alliance with gravity.  The body’s ability to align with gravity is called “proprioception”.  For over three decades I have started each day with 20 minutes of T’ai Chi practice.  I practice T’ai Chi with my eyes closed.  It is an effective way to refine my proprioception – and this is the most essential element of my craft as an endurance athlete.

The bottom line:  My pacing for this event will be slow – I will be using my “diesel motor”.  It takes patience to keep a slow and graceful pace when one knows that it is going to be a long day.  (Day1 will be 11-12 hours).  Here is the secret to ultra events:  All you have to do is execute this stride, this stroke perfectly.  That is the most you can do.  It is pointless and wasteful to project 50 or 100 miles down the road.  There is nothing you can do here and now that will affect the outcome that far ahead – except to execute the next stride perfectly.  It’s called “Be Here Now!”

Nutrition:

For AZ-SOS, and for all of my races – long or short – I fuel exclusively with Hammer Nutrition products.  I rarely ingest anything solid at all – even for multi-day events.  For events/sessions over 2 hours, I rely mostly on Perpetuem (for fuel) and Endurolytes (for electrolytes).  I also supplement with Anti Fatigue (ammonia buffer), Race Caps Supreme, and Endurance Aminos.  For goal races, I use Race Day Boost for the four days prior to the event.  (Again, you can learn more about all of these products at Hammer’s website.)  I use some of Hammer’s supplements daily as well.

I will also use Heed during the event, for variety from Perpetuem.  I won’t use much caffeine on Day 1 (although Pertpetuem is available with caffeine in some of the flavors), because I hope to sleep some between the two days.  (Typically, I don’t sleep well after a long day.)

Equipment:

Given the terrain and road conditions on Day 1, I have elected to use my Serotta road bike for the 84 miles of cycling.  While my Cervelo P3 is lighter and more aerodynamic, the steel frame Serotta is far more comfortable and a bit safer to navigate on rough roads with lots of debris.  (There is plenty of debris on the roads after Hurricane Irene.)  I will use a 12-27 cassette – especially since I use a standard 53-39 crankset instead of a compact.

I will use the Cervelo P3 triathlon bike for Day 2.  Much of the SOS bike course is flat; the distance is much shorter, and the change in riding position provides a change in pedaling biomechanics from Day 1, which will be a refreshing change to my legs.  As mentioned in a previous blog, I will maintain a high cadence for this opening segment of the SOS to loosen up my legs from the previous day’s efforts.

All of the runs on both days will be on trails of varying surface.  I expect to use the Vibram 5-Fingers Bikila model for the entire 2-day event.  I will have a few other shoe options for the American Zofingen trail loops, since I will be alternating between biking and running.  I only intend to use conventional shoes if the trails are too slippery for the V5F’s.  As I learned this past May during the actual AZ race, the 5-mile run loop can get very slippery!

While the 5-Fingers offer minimal protection for my soles, and virtually zero support or stability, I am addicted to the tactility these “gloves for my feet” offer.  I am happy to sacrifice a little speed and protection for the enhanced quality of experience I get running in the V5F’s!  Last year for the SOS, I used the KSO model of the V5F’s.  These foot gloves have considerably less thickness in the soles than the Bikilas.  I had to really pick my through the trail terrain for the 18.7 miles of trail running.  (The acorns that were falling during the early autumn were particularly “noticeable” to my feet.)  While this increased the challenge of the race, I was so engaged in each moment, with each foot contact, that I was astounded how fast the time past.

The biggest thrill in using the V5F’s is the instant transition between running and swimming.  (Keep in mind that SOS has a run-swim-run-swim-run-swim-run sequence through pristine wilderness.  Participants must carry all run gear during the swims and all swim gear on the runs.)  The V5F’s offer very minimal deterrence to swimming.  With the V5F’s run/swim/run transitions are instant and seamless!

As I did last year, I will be wearing a 2XU E:1 Wetsuit cut off above the knees once I transition from the bike to the run/swim volley.  For me, the lake water is cold in mid-September!  Last year, many athletes exited the 1.1-mile Awosting Lake swim hypothermic and had to be revived before they could continue.  The weather last year was cool and drizzly.  I was comfortable running in the wetsuit, and only elected to peel off the top for the third run (a distance of 8 miles).  As I approached the final swim, I slipped back into the top of the wetsuit.

Equipment selection is always the hot topic among SOS participants.  This is not to be taken lightly!  Hypothermia is a critical consideration in SOS.  And blisters can be a significant deterrent when running with wet feet (a total of 14.3 miles after the first swim).  The 2XU E:1 wetsuit and the Vibram 5-Fingers worked really well last year – my first year of SOS.  I’m gonna stick with this winning combination!

Clothing is also an important factor for both days.  Of particular importance to me is compression wear on my legs to minimize cramping.  For both days, I will be wearing a 2XU compression triathlon suit, as well as 2XU compression calf sleeves.  (The compression tri suit will also help to stabilize the rib I cracked 4 weeks before the event.)  These two clothing articles are essential to me.  For many years, I have been very loyal and faithful to both 2XU triathlon apparel and wetsuits, and to Hammer Nutrition.  I am very grateful to both of these companies for their support and sponsorship over the years.

Thanks!

Along with 2XU, Hammer Nutrition and Serotta Custom Bicycles, I am very grateful to Catskill Mountain Multisport and Bicycle Depot – both in New Paltz – for their excellent service and support.  Also, I am grateful to Kurt Kinetic for supplying me with a superior stationary trainer – the Rock and Roll Trainer.

I am grateful to Meme Hanley and Gretchen Reed at Mohonk Preserve for their valuable assistance in fund-raising.  Don Davis, SOS Race Director, is a true inspiration and mentor for me.

And I am very grateful to all of you who have made donations to the Mohonk Preserve.  Your support is a clear and personal indication to me that, as I pursue my dreams and visions, I can serve and benefit others.  I am so fortunate!

I will compose a post-event recollection of AZ-SOS shortly after the event.

AZ-SOS Mohonk Two Day Epic: Part 2

Specific Training

Here is a brief review of training specific to my preparation for AZ-SOS Mohonk 2-Day Epic.  This is my second blog entry relevant to this endeavor. The first entry can be accessed here.

I regard American Zofingen Long Course Duathlon (AZ) as being the more challenging of the two days and hence, I am focusing my training on getting through Day 1 gracefully, with plenty of energy and passion remaining for Survival of the Shawangunks (SOS) on Day 2.

Bike:

Given the vertical challenge of both the bike and run courses for AZ, many of my sessions have focused on developing climbing strength at a low-to-moderate heart rate.

In late March, I began sustained climbing sessions on the bike.  Mountain Rest Road (Mtn. Rest), just west of New Paltz has served as my “mentor” for climbing.  Ascending the Shawangunk Ridge from the east side, Mtn. Rest provides a steady 2 ½ mile hill with 850’ of elevation.  Near the top there is a short pitch with grades that briefly hit 14%.

From the west side, Mtn. Rest ascends just 700 feet in about 2 ½ miles.  The ascent is easier than the east side, but the steep pitches near the top are more sustained.  The AZ bike course ascends from this direction.  However, on the AZ bike course, just before turning on to Mtn. Rest, there is a short steep curving climb with grades around 14%.  Lately, I can’t resist dropping down to the bottom of this section to begin my west side ascents.

In the early season, I rode my trusty “war horse” – an ancient Cannondale rigid fork MTB – with one working chainring (38T), and 5 working gears in the back.  (Top and bottom gears on the cassette are out of commission.  At least the brakes are 100%.)  In the early season, I really emphasize a slow cadence (40-55 rpm) as I strive to guide the bike straight up the hill with a flat low back and engaged pelvic core.

I am a strong proponent for training on the stationary stand – where I do all of my interval work – but I have to “take it to the real hills” when it comes to developing climbing strength and technique.  Efficient climbing requires a lot of lateral stabilization to keep from weaving and to translate pelvic core strength into pedaling power.  I am now beginning to use the Kurt Kinetic Rock and Roll Stationary Trainer for this kind of training, but there is no substitution for Mother Nature’s hills.  Mountain Rest Road rules!!

Since I do a lot of work on the Kurt Kinetic Rock and Roll Stationary Trainer, it is always a treat to get outdoors (especially in the early spring).  Mtn. Rest is a beautiful road that gives me inspiration for hill repeats.

These repeats take 14-20 minutes at a low-to-moderate heart rate.  My emphasis is not on speed – it is on stability, efficiency and functional strength.  Maintaining a low heart rate will be crucial for AZ-SOS in two ways.  First, I will conserve glycogen and burn more fat for fuel.  This metabolic emphasis is crucial for multi-day events.  Second, I want to minimize the chances for cramping, especially for Day 2.  Given that SOS is sequenced as a bike-run-swim-run-swim-run-swim-run, athletes have accumulated 30 miles of cycling and 18 miles of running before the final swim.  (I will have accumulated 38 miles of running and 114 miles of biking in the two days before the final swim.)  Any athlete who has experienced leg cramps while swimming knows just how difficult it can be.  Swimming with fatigued legs – i.e., immediately after prolonged running – creates perfect conditions for cramping.  (In the final blog of this series, I will discuss more of my strategy for minimizing the potential for cramps.

Another key bike workout in my preparation for AZ-SOS is “Tabatta Intervals” on the stationary stand.  After a patient warm-up – including “Yin/Yangs” (more on these in the upcoming Zendurance Cycling Project) – I execute 8-12 20-second intervals at the highest intensity I can muster.  Each interval is followed by just 10 seconds rest.  So, in 6 minutes, I do (12X) 20 seconds all-out.  This is a short and effective way develop VO2-max, and to train my neuromuscular for maximum muscle fiber recruitment.

In the preceeding blog, I mentioned another stationary workout – 10 minute intervals at 20-minute threshold pace.  I execute these on my tri bike, since this workout is most relevant to race-pace training for half-irons.  While this format may not be directly relevant to AZ-SOS, it is essential to my performance cycling.  As I get closer to the actual event, I have modified this to intervals 2-5 minutes each.  In the final few weeks, I have eliminated these sessions..

Finally, I also execute sessions of varying duration where I focus on maintaining a cadence over 100 rpm.  Often, I follow-up my stationary sessions with a run consisting of either race pace on flat-to-rolling terrain, or hill repeats of ~ 75 seconds.  Then, I will return to the stationary stand and spin a cadence of 103-108 rpm for 10-15 minutes, keeping my pedal stroke smooth and my rate of exertion low.  This conditions my legs to maintain a smooth efficient pedal stroke when fatigued.

I also execute bike sessions 60-180 minutes in duration sustaining a cadence of 100-105 rpm throughout.  I do this workout on outside on flat roads to keep the intensity easy.  I remain aero for the entire time and workout on sighting down the road without craning my neck.  Often, I do this workout one week before a race – to put the “finishing touches” on my pedal stroke.  Occasionally, I do it as a recovery session the day after a track running workout. 

The specific relevance of high-cadence sessions to AZ-SOS is that I will begin Day 2 by spinning on flat terrain for almost 60 minutes.  This will be instrumental in preparing my legs for the rest of SOS – flushing the circulation system and loosening tight muscles and connective tissues.

Run:

As with my cycling workouts, my running workouts focused on developing strength – for both ascending and descending.  Descending steep hills – walking or running – takes eccentric contractile strength.  If you have ever felt very sore for days after steep downhill hiking or running, rest assured, you just pushed the limits of your eccentric leg strength.  Eccentric strength will be very important during AZ-SOS:  What goes up 2,000 feet (total elevation gain during the 20 miles of running AZ) must come down 2,000 feet.)  I don’t want to wake up on Day 2 with trashed legs.

As with cycling, ascending strength for running is important not just for the ability to get up all those trails, but also to minimize the possibility of cramping.

A significant workout in my “running diet” has been Mohonk Trail runs in the Vibram 5-Fingers.  These have ranged from 2-5 hours in length, mostly on the trails of the AZ run course loop.  Like the bike climbing sessions, the intensity level is low-to-moderate.  I preface these long hilly trail runs 10-20 minutes of easy cycling (to get me to the trails).  This helps to warm-up my legs and get the synovial fluids circulating through my joints, since these runs begin almost immediately with steep ascents.

For these sessions, I will enter the trail system from the east flank of the ridge with a Camelbak and a collection of bottles or flasks of Hammer Nutrition – usually Heed and Perpetuem.  This is a fairly steep and sustained ascent on technical single-track – a good warm-up and strength session for my calves.  Once I ascend to thee ridge top and intercept the AZ trail loop next to the Bonitcou Cliffs, I stash most of this equipment and carry a single bottle and flask with enough water and nutrition for a one-hour loop.

The AZ run course trail loop (wisely) combines steep, technical single-track ascents with more gradual, smoother carriage-trail descents.  (This may be the only rational aspect of the AZ race.  Remember the race shirts include slogans like “You’ll laugh – you’ll cry – you’ll puke.  Okay, maybe you won’t laugh.”) 

I focus on maintaining a reasonable stride cadence on the ascents (I don’t want anyone thinking I’m just trudging – even if I am).  On the steepest pitches I side-step rather than orienting my feet directly up the hill – especially in the 5-Fingers.  (OK, I am trudging – but my heart is still pumping calmly in my chest.) As soon as I complete an ascent, I increase my cadence and tempo immediately for the flats and the descents.  Shorter stride length and faster turnover are essential for running endurance to gracefully finish AZ-SOS.

In the previous blog, I reviewed my race season leading up to AZ-SOS.  In hind-sight it is a blessing that conditions discouraged me from travelling to compete in Pigman.  The broken toe from AZ in mid-May had prevented me from running the trails for a month.  Then, I was so focused on regaining speed for racing that I delayed these trail runs for another 5 weeks.  On Wednesday, 10 August, - 3 days after Cayuga Lake Triathlon – I did a 140-minute trail run.  Wow, I had lost a lot of eccentric strength – my legs were sore for 4 days!  I knew that 140 minutes was not a long enough trail run to prepare my legs for the demands of 38+ miles of trail running in 30 days.  My only remaining opportunity would be 2-3 days after the Pigman Half Iron – just as we were packing, cleaning our apartment, and moving to Ithaca.

Yes, falling off my bike and cracking a rib Friday, 12 August was a blessing – even if I hear loud complaints a few hours after every significant run session, and immediately after every strength and swim session.  This incident “inspired” me to abort Pigman 6 days later – after I had begun a pre-race taper and recovery.  This recovery period prepared me well for a quality “final surge” to prepare for AZ-SOS!

Final Push:

I aborted Pigman Wednesday, 17 August.  On Thursday, 18 August, I performed a 6-hour “ping-pong” session – described in the previous blog.  The running segments of this session did not include a strong dose of hills, but the cycling segments certainly did.  I used my Serotta road bike for the cycling, since this is the bike I will be using for Day 1.

Friday 19 August:  AM: After a 60-minute Pilates/yoga strength session (“Oh, my aching rib!”) I biked easy for 20 minutes.  PM: I ran 20 minutes easy on the rail trail in the V5-F’s, with 6-8 reps of 20-second fast-paced strides.

Saturday 20 August:  AM: I started with a 40-minute cycling session on the stationary stand – including 12 Tabatta Intervals, described above.  I transitioned to a 30-minute run that included 9 high-intensity hill intervals ~75 seconds in duration.  Recovery was a light trot back to the bottom of the hill.  Again, I ran in the V5-F’s.  I transitioned back to the bike for a 10-minute spin, maintaining a cadence of 103-105 at a low-to-moderate intensity.  PM:  Betsy and I went to Minnewaska Lake.  I swam 90 minutes in the 2XU E:1 wetsuit that I will be using for SOS.  While my rib was protesting strongly the entire time, it was just so lovely there.

Sunday 21 August:  AM: I rode 20 minutes to the track.  There, I ran 65 minutes with (12X) 400-meter intervals at a 6:40-6:48 mile pace, with 200 meters recovery.  This workout helps me maintain some semblance of race fitness for half-iron competition – primarily by allowing my neuromuscular system to refine my running economy.  I finished with a 10-minute ride back home to begin packing.  I took the evening off.

Monday 22 August:  AM: I rode 100 minutes on the tri bike on flat terrain, maintaining a cadence of 100-105 rpm for 85 minutes.  PM: I swam 30 minutes with some 25-50 meter sprints (much to the dismay of my rib.)  I followed that with a 20-minute run on the rail trail in the V5F’s.  (Swim-to-run combinations are a little tough on the rib – duly noted.)

Tuesday 23 August:  AM: I rode 25 minutes easy and stashed the bike close to the trail.  I ran 300 minutes on the Mohonk trails shod in the V5F’s.  This was a wonderful rejuvenating experience.  PM: I rode 10 minutes to the pool and swam 30 minutes continuous.

Wednesday 24 August:  AM: After 55 minutes of Pilates and yoga, I focused on packing.  PM: I swam 20 minutes with some 25-50 meter sprints.  Betsy left for Ithaca today to register for school.

Thursday 25 August:  AM: I began with a 35-minute stationary cycling session with 10X Tabatta Intervals.  I followed this with a 30-minute run that included 9X hill intervals, as described for Saturday 20 August.  I rode 10 minutes to Bicycle Depot to leave my Serotta for maintenance, and ran 10 minutes on the rail trail to the condo to spend the day packing, loading the U-Haul truck and cleaning.

Friday 26 August:  AM: I swam 15 minutes for some video taping.  Then I rode 100 minutes with (18X) 2:00 steep hill climbs.  I returned to the condo to finish packing, loading and cleaning.  I finally departed New Paltz at 5:00 pm.  I exhausted – not from the training per say, but from being on my feet 14-16 hour a day as I prepared for the move.

Saturday 27 August:  Betsy and I spent the entire day – until 9:00 PM – unloading, unpacking and setting up our new home.  This was an inspiring day!

Sunday 28 August:  Tropical Storm Irene brought rain and wind to Ithaca, but nothing extreme.  Midday: I ran 120 minutes, with (8X) 10:00 steep hill climbs on Seneca Street – the street we live on.  Uh, I trudged along in the wind and rain shod in the V5F’s –awesome work for the calves.  I returned to our dry apartment and rode 20 minutes on the Kurt Kinetic Rock and Roll stationary trainer, maintaining a cadence of 100-108.  The Rock and Roll is so quiet – finally I have an awesome trainer that will not make enemies of my apartment building neighbors!  I spent the remainder of the day assisting Betsy with cleaning and appointing our new home.  What a rewarding pleasure after all that work!

Monday 29 August:  No soreness from the eccentric contraction of those steep descents yesterday – I know I’m ready (as I will be) for AZ-SOS!  With all these intense days of re-locating behind, I embarked on the Serotta under beautiful skies for a long ride.  I rode to Geneva and back – a 7 hour ride on quiet windy farm roads with rolling hills and beautiful views.

Tuesday 30 August:  AM:  After a restless night – not surprising after riding all day yesterday – I did a 50-minute strength and stretch session, with a 20-minute easy bike ride to do some errands.  PM:  I attempted an easy run, but from our home, it’s all hills. 

My significant training is complete.  For the remainder of this week, I have kept the training unstructured enough so I can explore and find some suitable running routes.  I have done very little swimming, but keep in mind that – until I left New Paltz – I was still conducting swim technique instruction.  I have not worked out any pool access in Ithaca yet, but we leave tomorrow (Friday) for New Paltz and Greenwich Connecticut to conduct a Total Immersion weekend workshop.  Consequently, Saturday and Sunday will be days of zero training.

I will then remain in New Paltz for the final week, working privately with clients at the Swim Studio.  My final training sessions will include some short, intense intervals (stationary stand for the bike, track for the run) to stimulate anabolic response.  I will also get to the SUNY pool for some 30-minute pool sessions... and hope that my rib doesn’t protest too much!

In the final blog, I will discuss my equipment choices and the finer points of my strategy for gracefully completing AZ-SOS.  At this writing (Thursday evening, 01 September) the race course for SOS is uncertain.  Irene wreaked havoc in the area, and Minnewaska State Preserve remains closed. 

Who knows what is in our future?  Uncertainty is the elixir of life.

Shane Eversfield  ironzen@hotmail.com

AZ-SOS Mohonk Two Day Epic: Part 1

Season Review

Here is a brief review of my 2011 race experiences.  It provides background and progression in my preparation for AZ-SOS Mohonk 2-Day Epic.

Goals:

First, since I made USAT All-American again last year (much to my surprise), I decided to pursue the same this year.  I also decided to see how I would rate nationally in duathlon.  I scheduled two local duathlons for the early season and then two half irons in the first half of the summer.  I also decided to pursue a slot for the International Triathlon Union Long Course Triathlon World Championship (to be held 05 November in Nevada this year).  I have competed in two previous ITU LC Worlds – Almere, Netherlands (2008) and Algau, Germany (2010).   The sole remaining qualifier for Worlds was Pigman Half Iron (Palo, Iowa) 21 August.

To make All-American, I need to produce credible results in two of my triathlons.  Because I am doing American Zofingen Long Course Duathlon (self-supported) the day before Survival of the Shawangunks, I have no illusions of posting a great performance there.  Last year, I rode 4 loops of the American Zofingen bike course just two days before SOS. (Known as the Iron TT, this amounts to 112 miles, and ~ 10,000 feet of climbing.)  Maybe some day I will do SOS without handicapping myself...

Overall Strategy:

With these goals, I elected to use a “two-tier” approach to my training – developing speed for performance at half-iron distance (that would include both flat and hilly courses) and developing the strength and endurance to gracefully finish the AZ-SOS Epic.  (More on this in another blog entry.)

30 April: Dual Against Cystic Fibrosis:

This sprint duathlon included: 2-mile run/12-mile bike/2-mile run.  This inaugural event was locally produced by CM2 Promotions (John McGovern and Kurtis Nordahl). The weather was spectacular, as well as the course.  We staged in the church parking lot of historic Huguenot Street in New Paltz.  The run course included both the rail trail and Huguenot Street – lined with well-maintained historic buildings (some over 300 years old) and majestic old trees.  The bike course crossed the Wallkill River and proceeded north on Springtown Road, through farm country.  There are beautiful views of the Shawangunk Ridge to the west.  This early season du is destined to be a local classic!

My “tandem training” at the time meant that I was developing speed for this event, while building base for American Zofingen Long Course Duathlon 2 weeks later.  Ah!  If all of my races for the 2011 season went as well as this one did...  Not sure if the run course was accurate, as I ran 13:07 for the first run, and 13:25 for second run (which included my bike-to-run transition time).  This was a real confidence booster!  I easily won my Age Group.

15 May: American Zofingen Duathlon:

American Zofingen (AZ) is also produced by CM2 Promotions.   This was the 6^th annual edition.  AZ offers 3 distances, using the same course:  For the run, a 5-mile trail loop (including 500 feet of ascent/descent) and for the bike, a 28-mile road course (including 2,500 feet of ascent/descent, with a few short grades of 14%).  The “sprint distance” is a run/bike/run.  (10 miles run, 28 miles bike.)  The middle distance is an “F-1 Format”: run/bike/run/bike/run.  (15 miles run, 56 miles bike.) The long course is a classic format: run/bike/bike/bike/run/run/run.  (20 miles run, 84 miles bike.)  The long course is arguably the most challenging duathlon in North America.

I chose the Middle Distance again this year.  In the past I’ve done the Long Course, the Middle Distance and (as mentioned above) I did the “Iron TT” on my own.  I enjoy the run-bike “ping-pong” of the F-1 format used for the Middle Distance.

Every time in the past that I have done AZ, the weather has been beautiful.  On this day, we paid our dues:  We had steady rain and fairly cool temps.  I chose to ride my steel-frame Serotta road bike, given the weather, topography and the sketchy condition of the road surface.  I elected to do the runs in Vibram 5-Fingers (the Bikila models).  Even on the first loop of the run, the trails were soupy and slick.  Somewhere around the 3-mile point on the first run, I had an encounter with a rock that resulted in a broken toe (4^th metatarsal, left foot).  I soldiered on.

The most difficult element of the this race turned out to be putting on the muddy 5-Fingers and running the first mile of each of the remaining runs.  After that, the pain diminished.  I knew I could finish the race with the broken toe, as long as I did not look at it (I had Injinji toe socks on) and did not stop long enough for it to begin swelling.

After a stellar result at Dual Against CF, my performance at AZ was... dismal.  The trails got progressively worse on the runs and the “V-5-F’s” provided no traction.  (At least they were not sucked off my feet in the mud, as experienced by some athletes with conventional shoes.)  However, trail conditions did not offer a valid excuse for my performance, since many athletes still posted respectable splits.  But I survived, and I finished!  AZ has a reputation for attrition, and this year saw more DNF’s than usual. I was (mistakenly) awarded the male 50-54 AG 3^rd place Beer Steiner.  I was actually 4^th in AG.  (I alerted Race Director John McGovern.  He elected to let me keep it as the “broken toe award”.)  That completes my collection AZ Steiner collection!  I now have 1^st, 2^nd and 3^rd place Steiners!!  ...Was it worth a broken toe?

AZ was to serve as a tune-up for the Rev-3 Half Iron 3 weeks later.  Instead, it served as the demise.  At the AZ finish line, I dunked my left foot (still shod in the “V-5-F”) in a bucket of ice water.  When I got home, I finally looked at my toe.  It was tweaked off to the side, many glorious shades in the blue-purple-red spectrum.  I did not run for 3 weeks and had to abort Rev-3.

17 July:  Musselman Half Iron:

This half iron triathlon is held in Geneva, NY (the Finger Lakes Region) and directed by Jeff Henderson.  Jeff is meticulous in his organization and preparation – right down to marking every possible danger on the road surface of the bike course and sweeping the entire 56 mile course to minimize tire flats.   Musselman is a thoroughly green race with a complete recycling system, and an awesome spread of the best local fruits and juices, provided by Red Jacket Orchards.  This is my favorite conventional half-iron!  Jeff is the consummate best race director.

In the lead-up to Musselman, I finally resumed running 05 June – a 15-minute cautious evaluation.  (This was a transition run after a 6-hour bike that consisted of 12 hill repeats on Mountain Rest Road.   More on the Mtn Rest hill repeats in another blog.)

That first week back was very conservative – both in volume and intensity.  It did include one session of hill repeats (strength), and one session at the SUNY track – 8X100M repeats (speed).  My toe was still swollen and sore, but the runs did not aggravate it further.  That gave me 3 weeks to prepare for the half-marathon run at Musselman.  My focus was to regain strength for the hills and a modicum of speed.  I was confident in building hill strength, but skeptical in regaining speed.  I can develop running speed, but it is consistent, gradual and long-term process.

My first “long run” was actually a string of runs within a “ping-pong” session: a bike-run-bike-run-bike-run.  The bike sessions consisted of hill repeats on Mountain Rest Road (2.5 miles with 890 feet of climbing each).  The first two runs were on the Mohonk carriage trails.  The 3^rd run was a short set of hill repeats.  Total run time was 70 minutes.

My three key track workouts leading up to Musselman (besides a weekly session of 100-meter repeats) focused on developing half-marathon run speed in the heat.  The culmination was 8 X 1-mile repeats averaging 7:50 per mile (uh, run speed?), with 400 meter recoveries.  I ran one 2-hour run with long hills, the day after a 4-hour quality bike session during a weekend in Lake Placid.

My bike workouts throughout the season have been consistent and effective.  Most of my quality sessions are on the stationary stand, on the Cervelo P3 tri-bike.  The key sessions consist of threshold repeats, each 10-20 minutes in duration, always followed by a half-iron race pace run 20-40 minutes in duration (other than the 4 weeks of broken toe.)  In each training cycle, I also execute one or two stationary sessions with 8-to-12 20-second intervals with 10 seconds rest between (known as “Tabatta Intervals”).  And of course, I frequented Mountain Rest Road for sustained climbing repeats at low-moderate cadence, below aerobic threshold to develop strength.

I must confess, with so much investment in recovering my run, my swim workouts were not consistent.  Key workouts were primarily ladder repeats (either 800/400/200/100 or 400/200/100/50 yards) using a Tempo Trainer and focusing on maintaining stroke length.  As I descended the distance ladder, I would decrease my tempo (increase cadence) by .04 seconds.  (For example: 800 @ 1.20, 400 @ 1.16, 200 @ 1.12, 100 @ 1.08.)  Then I would repeat the ladder, with the tempo for each repeat .02 seconds faster.  (The 800 @ 1.18, 400 @ 1.14, etc.)

The race result was no surprise:  75^th out of 700 overall.  100^th fastest swim, 57^th fastest bike, 151^st fastest run.  It was a lackluster run – I dealt well with the heat and the distance, but just did not have the speed.  The result was a 4^th in AG.

This was a perspective race:  I was grateful for the health to race.  After all, Betsy had broken her foot 3 weeks prior and cheered me on hobbling around on her crutches!

07 August: Cayuga Lake Triathlon:

I decided to make the trip from New Paltz to Ithaca NY to help out at Finger Lakes Running and Triathlon Company (FLRTC) the day before Cayuga Lake Triathlon (CLT) to meet members of what would become our new home community later in August.  (We have since moved here - just a few days prior to my writing this.)  I will be offering bike fitting services at FLRTC and Betsy is attending classes at Tompkins-Cortland Community College.  We love the Finger Lakes Region and Ithaca is a great community. 

FLRTC served as the site for packet-pickup the day before the race.  For me, assisting others the day before the race has become a tradition.  It started in Lake Placid, working long hours every day leading up to Lake Placid Ironman (at High Peaks Cyclery) and then doing the race.  Every year, I help out a Catskill Mountain Multisport the day before AZ.

I was able to gain late entry into the Olympic Distance race – YAY!  This would serve as a perfect tune-up before Pigman.  Ian Golden, owner of FLRTC, suggested I race in the Open Elite Amateur Division, rather than my AG.  After all, lots of the local triathletes were racing Open.  I took the bait – after all, a first wave swim start meant a clear path in the water and an open road on the bike.

This is another incredible race with a scenic course and a brilliant Race Director – Jane Miller.  I love the Finger Lakes Region – there is a special energy here.  I am so grateful to experience that energy – as an athlete and now... as a community member!  I felt redeemed by my results at CLT.  I finished 17^th overall (and would have been first in AG).  Even my run was... just about respectable.

21 August: Pigman Triathlon:

Pigman Triathlon was 2 weeks after Cayuga Lake, and 3 weeks before the AZ-SOS Epic.  This made my training design complex – recovering enough for a great result at Pigman, but training enough for the 2-Day Epic.  Five days after Cayuga Lake Triathlon, I solved the challenge of training for these 2 races simultaneously - I fell off my bike and cracked a rib.

For the next 5 days, I continued to train and then begin to taper for Pigman.  However, the rib reacted adversely to swimming and running sessions – I had no problem executing them, but “heard” a lot of complaining afterward.  On Wednesday, four days before Pigman, I cancelled my air, car and room reservations.  Even though I was well-tapered, it wasn’t just the rib that factored in:  Betsy and I still had to pack and move 4 days after my scheduled return.  And I had to prepare for AZ-SOS!

I got up the next day, Thursday, and headed out for a 6-hour training in my favorite area – the Mohonk Preserve.  I did a total of 9 ascents on Mountain Rest Road and ran a total of 1 hour on the carriage trails in the Vibram 5-Fingers.  I felt redeemed!  I never looked back.  It’s time to focus on AZ-SOS!

I will post at least 2 more entries as in these final 2 weeks before AZ-SOS.  One will examine my training in a bit more detail, the other will examine the strategy I am developing for this.  Stay tuned!  - zenman