"Don't Stop Believing" Journey to Ironman

A Love Letter to 85%

 Here's a letter I composed in my head as I was riding on Sunday. For those of you who ride with a power meter, 85% of functional threshold is is the "work" effort we use over at Endurance Nation. We spend a lot of time on our long rides in that zone. For heart rate athletes, it's likely the effort you see at Z3. If you can learn to hold that level of HR up and DOWN the hills, you can have the same kind of fun I am. Read on.

Dear 85%,

I love you. Even though you can be a nasty, nasty effort at which to ride, I still love you. Why? Because I figured this out about you. 85%, you are the the magic number that lets me show those guy roadies what's what on the hills.

Granted there are a whole caliber of men riders to whom this does not apply--their sheer speed leaves me in the dust. And not one of my Endurance Nation guy teammates would be caught by your wiles. But I'm not talking about the clubbing-baby-seals level of rider either. I'm talking about the general fit roadie rider. The guys who hammer the hills--and do it stoopid.

Week after week now, I'm catching groups or pairs of men riders as I use you--85%--on the flats. Then off they go hammering up the hill, often looking back to be sure they are leaving me in the wake. As I continue to ride with my new love, I take you up the hills--then all the way down the hills. Who's looking back now????? And who is not catching up again either, as I continue to pedal my dearest % down the road?

85%, you are the magic number. It's you, always you. And I love you. :)

Triathlon Race Secrets--Tummy and Cramping Troubles

 Knock wood and anything else I can find, but I haven't had tummy problems in a race for quite a while. But just in case, I put a couple of the Gas-X strips either in my shirt or Bento Box. They are as thin as a slip of paper, so carrying them is a non-issue. You just never know. :)

Oh yeah, unpeel them just a bit so you don't have to fuss trying to open it on the bike or on the run. If you're reaching for it, you're in enough distress as it is. :)

What has saved me from stomach and cramping troubles--and I credit this product 100%--is Succeed S!caps. Stomach and cramping issues disappeared when I began using this product. I used to have terrible problems in both areas, so I looked to the ultra-running community to see what they used to stave off the nausea and cramping beasts. Do yourself a favor, and take the time to read these articles by S!caps owner/developer Karl King, as well as the FAQ on his web site. Karl's description of their efficacy reflects my experience exactly. It's incredible how well this product works for me. Do just as he says, and you won't need the Gas-X! (Old habits and fears die hard so that's why I still carry it!)

Triathlon Race Secrets--Looking at Life Through Orange-Colored Glasses

Here's another cool secret I use all the time...really good for training too...

If you don't have glasses with orange or yellow lenses--get a pair. I call them my "sunny day" glasses. When the world is dank and gray, putting on regular sunglasses just makes it even more depressing. Riding 3, 4, 5 hours in the murk is no fun. Put on the orange or yellow lenses and--voila--instant sunny day! It really tricks the mind into feeling more upbeat.

My last six hour ride before my 2006 Ironman was done on a very gloomy day. My husband, who rode with me, was so unmotivated by hour 3--sinking deeper into the morass of blah. He was wearing regular sunglasses, which made the world even darker. I was fine, and kept telling him because I thought it was a sunny day. He tried on my orange lenses, and got a pair the next week.

Cheap, rimless ones from Nashbar work fine. You don't use that that often, but when you need them, they're a great item to have.

Nearly 14,000 Views of My Bike Fit Video Series!

A little over a year ago I put up a Bike Fit Video Series here on this blog. The videos follow the process each cyclist undergoes with master fitter Husam Sahin at ATA Cycle in Concord, MA, focusing on the state-of-the-art Retul and Dartfish systems he employs for fit precision. I saw Husam today, and he told me that the videos have been viewed more than 10,000 times, and that returning customers and new patrons refer to them all the time. He also said that the series has been very useful to him, particularly with prospective clients--including people flying in from Europe for fittings! It has been my pleasure to help him build his business and enhance his well-earned reputation.

It turns out that as of today, the videos have been viewed 13,963 times!

With spring here, you may be looking to purchase a new bike, or tweak the fit of your existing ride. Take a look at the bike fit vlog here. Perhaps they can help you hone in on the kind of fitting service you're looking for, or zero in on issues to review with your local bike fitter. Nothing is better than a bike that fits perfectly! Here's to lots of long and happy riding!

Working Hard With VO2max Intervals, Getting A Big Payoff

I just finished my second year of incredible out-season training with Endurance Nation (EN). Seventeen weeks of sheer challenge focusing on the bike and the run. I have some interesting and inspiring results to share.

This season I was able to be part of a lab-rat group that experimented with VO2max protocols on the bike, and how to use the "Power Profile" protocol to tweak training schedules and calculate functional threshold. Through EN, 16 of us (with my husband a rogue member on the side). participated in a 4-week VO2max "Power Hack" experiment for a group of 16 triathletes.

When the experiment began, it was clear I had a very small "attic." In other words, I needed to raise my VO2max, which would "raise the roof" of my physiologic "house." In turn, this creates more room to raise my "ceiling," which is power at functional threshold. If "attic" is too small, then you can't raise the "ceiling" very easily. You have to create more physiologic "space" by creating a bigger "attic" in order for your threshold power to progress. It all sounds easy--until you start doing the work to make these adaptations happen! Hard, hard, hard work.

The plan had us experimenting with a particular way of executing VO2max workouts. We did this for four solid weeks. The fifth week was testing to see what progress we had made. My results were excellent, as were all 16 athletes in the experiment.

A good indicator of power at VO2max is an all-out 5' test. Here are the results. And this is in only four weeks!

Linda--5' Power                                               Keith--5' power
3/1/09 --211                                                    3/1/09 --267                                    
3/29/09--221                                                    3/29/09--289

Also in that month, my power at functional threshold also went up from 176 to 181! Tell me that isn't a kick-butt way to start the season!

Here's another recap. Since I started with EN and training with power, my functional threshold has increased from a start of a very humble 148 to now at 181. That's a TON. Lots and lots of hard work went into that increase, but it's so worth putting in the time and effort and getting results that are measurable--and make a difference on race day!

If it ever warms up here in New England, I can't wait to take this new speed and power on the road!

Still Learning What It Means to "Work Hard"

I've been with Endurance Nation (EN) for 18 months now. So far I have:

Completed two build-your-fast out-season programs. Tough stuff.

One power hack/VO2max protocol study. "Puke effort" describes those.

One half Ironman training cycle

One full Ironman training cycle

Included in all that have been many bike functional threshold power (FTP) and running tests. Seemingly countless 2 x 20' workouts at FTP--very tough. Four-plus hour rides that include 2 x 45' at 85% of FT (shoot me now), with a shorter version of the same the next day. I have faced 30 x 50 in the pool, and run 10K tests for Vdot. And on and on....

Thing is, I feel I am still just a student learning what it really means to work hard. There’s hard training, then there’s EN training--and lord knows EN has challenged me in ways I never dreamed I could manage. Yet, within the EN training there has been a coaching message that kept bouncing off my tin ear.

I rode an indoor 10K time trial (TT) with members of the EN team last Saturday. That experience crystallized what Coaches Rich and Patrick have long been saying about doing group rides with people who challenge you, doing epic weekends, or challenging training camps. Being pushed in an event like the TT showed me the level I can—and need to—push to from time to time. Yes, the workouts we do are plenty hard, but the group dynamic of reaching to a different level of effort was something I hadn’t experienced in a long time. It was like another piece of the EN puzzle got filled in for me.

Sure, I rationally understood what Rich and Patrick have been saying, but it’s been a while since I extended myself to that degree on a training day. The TT also showed me that, even with my advancing years, I still have limits to extend. Better performances can be eked out. I can keep improving. So finally, light dawns upon the dim, and I now get it. There will always be really difficult work to do in EN training, but sometimes I need to find ways to let myself push harder—and then do a little more.

13:51:22!!!! Ironman Florida Race Report! 1 Hour 35 Minute PR!

Linda Patch
13:51:22
Age Group 17th
Swim 14th
Bike 17th
Run 17th

Let me start by saying I never, ever in a hundred million years ever thought I could break 14 hours in an Ironman. No doubt my training with Endurance Nation (EN) is the numero uno reason why. I did the training by the book, and put my complete faith in it. You know what? If you train the EN way, and execute the EN way, not only do you take the EN Koolaid to the start line, you take flippin’ spiked Koolaid! This race is a personal best of 1 hour 35 minutes!

TAPER
It’s been a long year, and I was glad I listened to my body and took closer to a three week taper. I moved my race rehearsals a week earlier than my training plan indicated, and then slowly started taking it down three weeks before the race. Honestly, it took until Tuesday of race week for me to feel rested. On that day, I woke up and thought, "ahhh, there it is." I was good to go.

I had the worst case of taper crazies I ever remember. I think the physical fatigue started messing with my head. I had some serious work to do to get my mental state where it needed to be, as I was unraveling for several weeks. I twisted my ankle the Sunday before the race, and that was almost the last straw. I spent a good part of race week in Panama City Beach (PCB) working on my head space. I used some very simple, but powerful strategies to realign my energy and get inside what I call my “Ironmind.” I actually brought some of what I worked out to the start with me to read before the gun went off. I’m as proud of this accomplishment as anything physical I did in the race, and the mental work I did buoyed me all day. I called on it time and time again.

SWIM
Whereas the swim in ’06 was almost genteel with feet to draft the entire way, this swim was war. I have never been in a triathlon swim like it. I had to swallow a little panic in the first 30” or so. But after a few good strokes, I settled down completely. It also took a self-reminder of those sets of 10 x 150 I swam all summer! No way was I going to cop out now!

It was just a mob scene with every stroke until the final turn to shore. I lost the pack there, and sped up a little to catch it again to ride some feet. I was determined not to let that happen on the second loop, and I didn’t. I decided I would rather be in the mix and try to draft, that be out there in clear water. I love the swim!

Hit the mat in 1:24:02    

T1
Coach Rich and Coach Patrick were at the race to support all us EN athletes. I was living in mortal fear of Rich in my transitions! He would never let me hear the end of it if I hung out like I did last time. I had that volunteer hoppin’!

The day before the race, I had my DH driving all over PCB looking for the Goodwill so I could get a cheap jacket to dump at an aid station. Found one for $4.90. Perfect. I threw it on in T1, and the zipper promptly broke off. Crap. I handed it to a spectator who wanted my number so I could get it back. Coach P said he was wondering why I’m talking to spectators when I should be racing! Coach Rich is screaming all drill-sargent like—“GET ON YOUR BIIIIKE!!!” I’m so rattled I almost fall over. Coach Patrick is laughing, and so am I. Ai yi yi, I had to get out of there. Most interesting transition I’ve ever had.

T1 8:03    

BIKE
Long, somewhat dull and mostly uneventful. ! definitely rode my should bike split, as opposed to my could bike split. The "should" bike split sets up a good run. We have a saying in EN, "there is no such thing as a good bike followed by a bad run." You ride smart so you can run well. I just watched the watts, and did what I was supposed to do. I was definitely holding back and being conservative. I called on each member of my family to get me through each half hour. Keith, Ryan, Grant, Taylor, and Casey—over and over. OK, Grant, get me to 6 hours! Taylor brought me to the finish.

The wind was a factor in the first 50 miles, but nothing like in ’06. So I just kept my head down, and rode my watts. By mile 70, I thought a DVD player between my aerobars would have been a wonderful idea. I was bored. Then Mr. Hertz came into my life. Hertz and I must have passed each other 30 times in those last 40 miles. He kept me from going completely bonkers. (Saw him at the expo the next day and got a huge hug. He was nice.)

Keith, my rock, would pull up every 10 miles or so from about mile 60 on. He’d take a picture, turn up the radio to tease me, say hi, wave, and just move on. It was a nice distraction.

Nutritionally, I had that dialed right in:

• About 275+ calories/hour, mostly Infinit.
• Aerobottle filled with water, and a 4-hour Speedfill bottle.
• Two, small Infinit “slurry” bottles in the singlet pockets. At mile 50 I stopped, dumped the slurry into the Speedfill, added water and I was off—under a minute for sure.
• EFS bar early in the ride, but the stomach said nyet. Switched to Shot Blocks, and ate some mostly for something to do.
• One to two S-caps/hour (salt complex). At the first twinge of a cramp, or nausea, or just feeling “off,” I popped an S-cap. Those things settle things down amazingly for me. I’d be set up just right after taking one.
• Two Advil at mile 80, and one caffeine.

Perfect. With a few miles to go into the wind, I was so looking forward to the run. My legs felt fantastic, my stomach was good, and my mental energy was ready to roll! Let’s go running!

6:30:22
Rolling time 17.6 mph
Clock time 17.2 with a few pit stops

T2
Again, the ghost of Rich hovered over my every move. I was all business with the cute volunteer. Got in, got out.

5:48     

RUN
By the end of the training, I was very confident in my running. I am so speed demon, but I was cranking out the miles really well all summer. My quads don’t much like marathons, but I had no reason to worry. There was no indication of pain on any long run. I was very much looking forward to the challenge of this marathon.

I started out very easy. The aid stations just kept coming quickly. At each station, I’d walk a little at the end, then pick it right up again. By mile 6 I was feeling like I could start to pick up the pace. OMG, it was going so well!

By mile 8, I felt that first glimmer of pain in my quads. Oh crap. By the turn around, it was stabbing pain. I felt like the brain-leg connection was already getting fried. The rest of me, however, was in a super place. I felt like an aerobic King Kong. The pace was easy, my breathing was perfect, I felt like I could go all day—but the legs were screaming. This led to the…

Compression short debacle!

I had compression shorts in my run "special needs" bag. Now where the hell to change???? I slipped into someone’s back yard. There I am, in someone’s yard, trying to wriggle my sweaty butt into these tight shorts before anyone looks out a window or comes outside!  OMG, hurry up! I finally get them on, and hide my running shorts under their gas grill (which I handily retrieve the next day!).

Ahhhh, much better. I believe the shorts would have made a big, big difference if I would have worn them from the beginning. My quads, however, were already too far gone, but I believe they helped things from falling apart completely.

Nutrition was simple. Infinit in Fuel Belt until mile 5, where I dumped it. (Keith got it back.) Coke the rest of the way, with a water chaser. That was it.

By mile 18, my eyes are rolling in pain, but I keep on running absolutely as much as I can. The rest of me feels as strong as an ox. It was all there. All the training, all the taper, all the correct pacing on the bike. There is no doubt that I was ready to pull off a good marathon—if not for all this pain. Man, I was feeling good in every way but that.

Then I meet cute Luis from Mexico City. (He’s 28.) We start running together, walking a little if we have to. “Leenda,” he says, “if we keep up this pace, we can beat 14 hours.” He can do the math? I love this guy. Like Rich and Patrick describe, my Ironman racing "box "got really, really small. OK, Luis, let’s run to that lamp post. Can you keep going? We were like Rain Man out there. We did this kind of thing over, and over, and over. But we never, never let up. By mile 21, I’m telling you I would have paid $1,000 dollars for an iPod!

Hearing Mike Reilly and the crowd is like getting to the Emerald City. I was smiling from ear to ear—so happy! When I pulled up to the finish and saw 13:51, I was stunned. I could not believe it. Really, I couldn’t believe it. I thought sure I would do about an hour longer, and, truthfully, I would have been thrilled with that. EN friend Kathy G caught me, and it was nice to have an EN person right there. I saw Rich and Patrick right away, and Keith a few minutes after. It was done, and I was elated.

A few thoughts on the run…looking back I can see lots of places where I created too much friction, which ate up lots of time (shorts changing aside). I could have lopped off a bunch more time if I would have got out of my own way. Next time (planning on another Ironman in 2010), streamlining tasks during the run is the lesson from this race I’ll put into play.

THE END
So that’s the Linda Patch story of IMFL ’08. For me, race day is a journey of intention. The intention to honor my family’s support, my training, my coaches, my EN compatriots and friends, and most importantly, myself. My intention through Ironman is to wrestle the demons to discover deeper and more profound dimensions of myself that will make me a better wife, mother, friend, citizen. Through Ironman I touch a spirit and power in myself that moves me to my core. I know those of you who have done Ironman know what I mean.

Here is the race in pictures!

Gina, her friend Larry, and me just back from an easy ride.

My $4.90 Goodwill jacket I ran all around PCB to find! Not bad, heh? I had planned to wear it for the first 20 miles or so because it was chilly. The zipper promptly broke before I even got on my bike.

The EN coaches go to every North American Ironman race, and plan a team dinner. It was very fun to meet training buddies for the first time. Felt like meeting old friends.

Coach Patrich and Coach Rich do a pre-race talk at the Gatorade swim for their athletes and anyone else who wants to sit in the day before the race. It was terrific, and just what I needed to hear.

Here's some of the group at the talk. Gina, KathyG, Me, Jennie, Dave, Leigh, and our mascot Gus!

I put "Stay in Your Power" on my bike to remind me to not only ride my watts sensibly, but to stay connected to what I knew I had in me, and what I had to do. Don't get rattled, don't get thrown off my game.

"Flow" was to remind me to find the rhythm, get into the zone, and stay relaxed and easy. Just let it unfold.

DFU is the last thing Rich said to me as I left the restaurant the night before the race--Don't F%#@ It Up! Gotta love it!

I wanted to take my EN chickas with me through the race to draw on their strength and support. Gina, Colleen, Paula, Marianne, Nemo, Kris, Verna, Helen, Heidi, Michelle, Laura and Leigh. Thank you ladies for all your support, advice, encouragement, and friendship!

Me and Gina before the swim start.

Mass swim start. 2,200 athletes in the water at once! It was craaazy!

I kept it aero. Nice and low.

This is IMFL on the bike. Endless miles of the same scenery.

Me on the run. Feeling really good!

Finishing up a great day!

At the finish talking to my son!

Meeting Gina as she finishes!

We are both so happy!

I just finished an Ironman,and all I get is this lousy PBR!!! Sat in the bar with Coach Rich and Coach Patrick and Keith after the race. Perfect.

Is there anything like the day after an Ironman? No pressure,no workouts,a huge sense of accomplishment--it doesn't get any better than that.

Cooling off the legs in the Gulf before we say goodbye. Til next time!

Stupid Weather--Riding Inside All Weekend

This picture may as well be me. What a frustrating, lousy weekend of riding since I ended up being trapped in the basement pain cave rather than being outside. The stupid weatherman, and the stupid radar totally lied on Saturday morning. I got up early to the sound of quiet. Wet roads, and dense fog, but no rain. By every assurance, the winds and rain of judgement day were about to be upon us so I stuck with the indoor plan I worked out with my coach Rich Strauss--run 30', crank the main sets on the bike for 2 hours, run 30'. So I ran in the fog, and got back home thinking I beat the rain. Keith and I have a summit, and he's not to keen on unstrapping the bikes from CT only to get dumped on, and have to come home because we get too cold. I agree, so down we go into the pain cave.

45' into the ride, no rain. 90' no rain. 2 flippin' hours NO RAIN!!!!  27' minutes into the second 30' run, buckets of rain. I could have gotten 4 hours in easily. Vexation. That said, I got in 7 miles of running today like cake. If I have to stay inside, the silver lining will be that by default I get in nice big milage running week. No injuries. All good.

By all reports, today was supposed to be dryer, and it looked likely we could get out by 8. At 3, it was still raining. I am not even going to describe how hideous it was riding in the basement again today. I can't pedal my Power Tap watts inside (much, much too hard), so do I go by the Computrainer watts? It's been so long, I can't remember what do in the winter! Anyway, what's done is done, and what isn't, isn't. I lasted 2.5 hours today. Enough! 7.5 hours of scheduled riding got whittled down to 4.5. Oh well.

You know, I used to ride in the rain. But after many years of--flatting in deluges, getting drenched by semis changing tires on the side of the road, being so cold and worried about my extremeties, spending too much time cleaning the filthy bike after--it has lost it's allure. Been there, done that, no fun. I think I've learned all I ever need to about riding in bad conditions. That said, seems I need a mental adjustment about riding indoors again.

After the chaos of the century last weekend, and the tedium of this weekend, I think the mental toughness part is in place. OK universe...enough already! Two more weeks of major training then it's time to taper down! Almost there. Pinch me, I'm so excited! Bring it on!

17.5 Hours Last Week--One of My Biggest Training Weeks Yet

With 53 days to go, I am now neck deep in Ironman training. Since I'm feeling so much better physically these days, I am having so much fun with it all! This was the last week of a major three week build, and I went into it with some residual fatigue from what had come before. But I ended up having a great, great week. Here's how it went.

Started with a race rehearsal (RR) swim in Walden pond with two other Endurance Nation athletes on the Labor Day holiday. The 2.4 miles went like clockwork, and I know I'm ready for the race swim. In training I like to get over what I call the "swim hump"--getting to that place where you are certain the swim is in there. All the pool workouts I've been doing so religiously, capped by the RR tells me I'm good to go. I swam 9,000 yards this week all tolled. Here we are getting ready for the swim.

It was a big run week with a total of about 35 miles. My longest run this week was 16 miles in about 2:30. Not bad, and that's a LOT for me. I'm quite sure that nagging injuries kept me from even coming close to that weekly total last time I trained for IMFL. That's reassuring mentally and physically. I still have some work to do in the run training in these final few weeks. Mainly I need to make sure I stay consistent and keep up the frequency.

It was a big bike week too. A total of 9 hours on the bike with a ton of interval work. The EN bike training is incredibly productive, but it is tough. My last four hour ride on Sunday was a major mental challenge. Physically, I was holding up fine, but I think knowing I would get a rest week as soon as I was through with the ride was a big incentive for me to git 'er done. Here is a sample of the four hour ride I did. Trust me, this is a good one! In a few weeks the Functional Threshold intervals go up to 2 x 20'. Ow, that's going to be rough.

Warm Up: 45' @ 65-70% of functional threshold (FT) watts
Main Set: 2 x 40' (5') @ 80-85% FT
10' @ 65-70% FT
3 x 10' (4') @ 95-100% FT
Remainder is 80-85% FT, as you feel.

So all tolled it was:
Swim 3:30
Bike 9:00
Run 5:00

I am entitled, and entirely deserve every single minute of this step down rest week! And I'm taking it!

As my Endurance Nation friend Marianne says, Runnin', Ridin', Swimmin', and having a blast!

Up 40 Watts at Functional Threshold Since Training with Endurance Nation!

I really can't believe all this. I am stunned at how much stronger and faster I have gotten on the bike since I started training with Endurance Nation (EN) in October 2007 and their off-season program. Linking up with EN convinced me to dip into the world of cycling with a power meter, and it is the best, most effective thing I have ever done with my training. I did an Functional Threshold Power (FTP) last week, and was not really expecting much movement since I got a whopping 16 watt jump in July, only a month ago. The testing protocol is warm-up, then 2 x 20'  with 2' rest in between. Then you plug the results into WKO+, and the results for the the entire 42' range gives you your functional threshold. In four weeks I got another 9 watt bump! Unbelievable.

During the workout, the numbers looked good as I rode along, and I felt pretty good even though this test came on the heels of a 3-week "build" block of training. I rode consistently and was aware to keep my power up on the downhills (now known as watt killers in my book!)

Here's the recap:
October 2007 FTP--152 watts
April 2008--EN Off-Season Training into half Ironman training brought it up to 167 watts
July 8, 2008 test--180 watts
July 15, 2008 test--183 watts
August 20, 2008 test--192 watts!!!! Get. Out!

If I can make these gains, anyone can! Over at EN we train smart, sharp, and hard. We talk a lot about our training as "drinking the Koolaid." Slurp, slurp, slurp is all I can say!

If your season is over, or will be in a month or more, do yourself a favor and check out the EN Off-Season Training Plans for this year. Do it, and "watch out 2009!"