Hi Slowtwitchers,
Some of you have sent me emails asking about Epicman and I promised to post at the end of May/Early June, so here goes:
Dev
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EPICMAN Lake Placid 6 am Thu Jun 9th 2005 3/180/21.1
This is the seventh year running for the EPICMAN training session in Lake Placid. It consists of a 3K swim, 180K bike, 21.1 K run workout on the Ironman USA Lake Placid course. I originally hatched this idea back in 1999 before the first Ironman Lake Placid as a personal self supported challenge. Since then it has grown up to a as large as a 30 person training session, with the majority of folks using it as a dress rehearsal for their Ironman Lake Placid race, but many use it as prep for other Ironmans, and some like myself do it just cause “It’s There”.
Registration: None, show up at Mirror Lake Beach at 6 am on Jun 9th ready to roll, but if you send me an email, in advance I would appreciate it.
Entry Fee: Non, but if you can bring some extra Gatorade, gels, coke, chips, powerbars, pizza etc to share with your fellow athletes, it would be fantastic.
Timing: Non (time yourself)
Nutrition: Non (bring your favourite race day concoction)
Coaching: Free training and race day execution advice from multi Ironman vets like myself, or Kona Studs like Barry Dmitruk or Chris Macknie. Ladies will be able to tap into the expertise of the Kailua Queen Zoe Panchen, who will be one of the guides for the day.
Degree of Physical Difficulty: 9/10 (Ironman day is 10/10)
Degree of Technical Difficulty: 5/10
EPICMAN Schedule:
1. Arrive from wherever Wed Evening, June 8th
2. Please find your own accomodations in Lake Placid, there are lots of places on a week night(www.lakeplacid.com for info). A number of us are staying at the Jackrabbit Inn just outside LP 518-523-0123. Please note that you need to plan to pack your breakfast for the morning. This is a long 8-11 hour training day that you cannot survive on “last night’s pasta” and you will need a full breakfast at 5 am. It turns out, on a Thursday morning, there is nothing open in Lake Placid. The Jackrabbit Inn does have a kitchen.
Event Morning Jun 9th
3. Get up at 5 am, eat breakfast and , be at Mirror Lake Beach (ask locals the nite before for spot for Ironman swim start) at 6am ready to swim and transition straight to your bike (your bike gear, running shoes and nutrition needs to be ready to roll on you roof rack or in your car...there is parking on the road near the beach).
SWIM
4. Swim for approximately 3K or 50 minutes max, whichever is less. You will have 10 min to take a leisurely transition and be on the bike no later than 7 am. Please bring a wetsuit and if you have one, a neoprene cap. Mirror Lake will be cold.
BIKE
5. The bike ‘train leaves at 7 am sharp’. If you are disorganized, you will spend the next 180K riding solo, so please do an efficient transition. There will be two groups of cyclists. One group will be guided by myself aiming for a 5:50 to 6:10 pace including drafting. The other group will be lead by Kailua Queen, Zoe Panchen, who will be bringing you in at 6:30 to 7:00 pace.
6. During the bike, there will be three short 3 min stops at 45K, 90K, and 135K. The 90K stop is back at your car to get your bike “special needs”. Please note that with the size of the group, we can’t stop for every pee break along the route, so hold it in, or figure out how you will do it on the fly at the back of the group. Its good practice anyway for race day. We WILL wait for anyone who has a mechanical issue or flat if we are aware that this has occurred.
7. While we try to keep the group together at all times, there is a chance that you end up on the route alone, so please be SELF SUFFICIENT. Please remember to bring proper equipment, particularly TIRE INFLATION EQUIPMENT. Don’t show up with CO2 cartridges and no PUMP. If you flat, and you toast your CO2 attempts, there is a good chance that you could be on the road by yourself. There will be NO ONE to bail you out. This is a self supported training session.
RUN
8. Run one loop of the LP run course (21.1k) at your own pace...ie. hammering, shuffling or the skijumpdeathwalk are all permitted
9. Bring your own nutrition, try to rehearse your Ironman race day nutrition plan
10. If you just want to treat this whole day as an adventure to get a feel for what a future Ironman might be like, feel free to do less than the full 21.1K run. You can do anything from 1K to the full half marathon.
AFTER EVENT
11. We hope to be done by around 3-5 pm, so after a quick cooldown dip, we will set up a restaurant to meet and chat about the day’s training.
12. I’ll also be doing an event writup on http://www.xtri.com, so if some of you can bring a digital cameras to capture the day’s events, it would be fantastic.
Finally, if you are wondering, this event is held mid week to accomodate those of us who might have other committments on the weekend, such as family, coaching soccer, Rideau Lakes Cycle Tour, or more tri training. For those that chose to stay around LP, there is the LP marathon and Half Marathon on Sunday !
Dev
Some of you have sent me emails asking about Epicman and I promised to post at the end of May/Early June, so here goes:
Dev
-------------------
EPICMAN Lake Placid 6 am Thu Jun 9th 2005 3/180/21.1
This is the seventh year running for the EPICMAN training session in Lake Placid. It consists of a 3K swim, 180K bike, 21.1 K run workout on the Ironman USA Lake Placid course. I originally hatched this idea back in 1999 before the first Ironman Lake Placid as a personal self supported challenge. Since then it has grown up to a as large as a 30 person training session, with the majority of folks using it as a dress rehearsal for their Ironman Lake Placid race, but many use it as prep for other Ironmans, and some like myself do it just cause “It’s There”.
Registration: None, show up at Mirror Lake Beach at 6 am on Jun 9th ready to roll, but if you send me an email, in advance I would appreciate it.
Entry Fee: Non, but if you can bring some extra Gatorade, gels, coke, chips, powerbars, pizza etc to share with your fellow athletes, it would be fantastic.
Timing: Non (time yourself)
Nutrition: Non (bring your favourite race day concoction)
Coaching: Free training and race day execution advice from multi Ironman vets like myself, or Kona Studs like Barry Dmitruk or Chris Macknie. Ladies will be able to tap into the expertise of the Kailua Queen Zoe Panchen, who will be one of the guides for the day.
Degree of Physical Difficulty: 9/10 (Ironman day is 10/10)
Degree of Technical Difficulty: 5/10
EPICMAN Schedule:
1. Arrive from wherever Wed Evening, June 8th
2. Please find your own accomodations in Lake Placid, there are lots of places on a week night(www.lakeplacid.com for info). A number of us are staying at the Jackrabbit Inn just outside LP 518-523-0123. Please note that you need to plan to pack your breakfast for the morning. This is a long 8-11 hour training day that you cannot survive on “last night’s pasta” and you will need a full breakfast at 5 am. It turns out, on a Thursday morning, there is nothing open in Lake Placid. The Jackrabbit Inn does have a kitchen.
Event Morning Jun 9th
3. Get up at 5 am, eat breakfast and , be at Mirror Lake Beach (ask locals the nite before for spot for Ironman swim start) at 6am ready to swim and transition straight to your bike (your bike gear, running shoes and nutrition needs to be ready to roll on you roof rack or in your car...there is parking on the road near the beach).
SWIM
4. Swim for approximately 3K or 50 minutes max, whichever is less. You will have 10 min to take a leisurely transition and be on the bike no later than 7 am. Please bring a wetsuit and if you have one, a neoprene cap. Mirror Lake will be cold.
BIKE
5. The bike ‘train leaves at 7 am sharp’. If you are disorganized, you will spend the next 180K riding solo, so please do an efficient transition. There will be two groups of cyclists. One group will be guided by myself aiming for a 5:50 to 6:10 pace including drafting. The other group will be lead by Kailua Queen, Zoe Panchen, who will be bringing you in at 6:30 to 7:00 pace.
6. During the bike, there will be three short 3 min stops at 45K, 90K, and 135K. The 90K stop is back at your car to get your bike “special needs”. Please note that with the size of the group, we can’t stop for every pee break along the route, so hold it in, or figure out how you will do it on the fly at the back of the group. Its good practice anyway for race day. We WILL wait for anyone who has a mechanical issue or flat if we are aware that this has occurred.
7. While we try to keep the group together at all times, there is a chance that you end up on the route alone, so please be SELF SUFFICIENT. Please remember to bring proper equipment, particularly TIRE INFLATION EQUIPMENT. Don’t show up with CO2 cartridges and no PUMP. If you flat, and you toast your CO2 attempts, there is a good chance that you could be on the road by yourself. There will be NO ONE to bail you out. This is a self supported training session.
RUN
8. Run one loop of the LP run course (21.1k) at your own pace...ie. hammering, shuffling or the skijumpdeathwalk are all permitted
9. Bring your own nutrition, try to rehearse your Ironman race day nutrition plan
10. If you just want to treat this whole day as an adventure to get a feel for what a future Ironman might be like, feel free to do less than the full 21.1K run. You can do anything from 1K to the full half marathon.
AFTER EVENT
11. We hope to be done by around 3-5 pm, so after a quick cooldown dip, we will set up a restaurant to meet and chat about the day’s training.
12. I’ll also be doing an event writup on http://www.xtri.com, so if some of you can bring a digital cameras to capture the day’s events, it would be fantastic.
Finally, if you are wondering, this event is held mid week to accomodate those of us who might have other committments on the weekend, such as family, coaching soccer, Rideau Lakes Cycle Tour, or more tri training. For those that chose to stay around LP, there is the LP marathon and Half Marathon on Sunday !
Dev