Is no one going to be there Sat a.m.? A group of us are staying at the Wildwood resort and will be leaving there for a 180k ride Sat. a.m...arriving Friday sometime.

Does anyone know the approx. water temp in Mirror Lake right now?

Thanks

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http://www.konashelley.blogspot.com

I know Epicman is a dumb event (from a sheer volume perspective), but tacking on a 180K ride the day after Epicman is the best way to sabotage your race in July. Saturday should be a really light day. A day off is OK, but an even better option is a 20 min bike+20 min swim.

Trevor, I am still hoping that I can defend my speeding ticket from my LP March trip the Monday after the Ironman. Still waiting to hear from the town court on the adjournment date!

DeV

Dev says it is dumb, but I don't have to race in July...I will be in for a ride on Saturday..Might not finish the entire 180km..but 90km forsure.....Where are you guys meeting?!?

-Mike Scherman

Ummmm don't think I ever said I was doing Epicman...we are not arriving till Friday noonish or something. We are not training on Friday, just doing our own thing on Sat/Sun. So I don't think i'm going to sabotage anything!!

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http://www.konashelley.blogspot.com

Ask me about your ticket thurs/fri, I may be able to help out

Sadly, I'm gonna hafta pull the 'chute on Epicman this time around. I've got a little injury that if I rest should be better by next week. If I attempt a day like Epicman it may be fine, it may set me back weeks.
I was pumped about finishing this year, it really is a day I look forward to in the season. Sorry to bail on the Whiteface prologue ML, I was looking forward to that too.
I'm gonna try to get down for part/all of Irontour so if you set a good time, I'll be gunning for you!
Have fun!
Ian

Dev,
I don't think if Mike wants to do the double day (Epicman + 180km) is worse than the Iron-Tour...maybe even easier with a lot less climb on the bike and less running!!!

Iron-Tour Day 1
swim 3000m (50mins)
bike 180km (including white-face climb and the reverse loop climb)
run 6km (30mins)

Day 2
run 26km (2hr)
bike 100km (climb to the whiteface gate)
swim 1000m

Iron-tour Total ~15 hours
swim 4000m
bike 280km
run 32km

Epicman + next day Total ~15 hours
swim 3000m (50mins)
bike 180km + 180km next day (12hours)
run 21.1km (2hr)

We are all staying at the Wildwood resort...http://www.wildwoodmotel.com/index.html We'll be heading out around 7:30-8 on Sat a.m...should be fun...you are certainly welcome to join us, just be there around 7:30 a.m., we'll be sure to hang out front for you!!

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http://www.konashelley.blogspot.com

Alex, as you should know by now, doing a long run after a long swim-bike is really hard to recover from (Epicman). In Irontour, the long run is first thing in the morning on day 2....big difference...Trust me...I have more Epicman finishes than everyone on this thread combined (well maybe not...but close). I know what it takes to absorb this day and bounce back, so people can disregard my advice. I'm not usually the one to tell people to do LESS....but on Saturday, that is what you want to do.

Dev,

You mentioned your IronTour. What is the schedule for that? I will be in LP that weekend. When is the long bike? You doing the whole course? Can I sit on your wheel for 180K? :)

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Steve Fleck @stevefleck | Blog

Bummer Ian, sorry ya won't be able to make it.

But yer right, you've still got a long season ahead of ya, no sense risking an extended layoff just because ya wanted to come out and have fun when maybe yer body is saying it's not a great idea right now.


Speaking of not a great idea, I think I'm still gonna do Whiteface anyway.


As for the Thurs evening festivities, "pre-race meeting" at 7, then drinks and dinner to follow?

Where and when are we dining? I'm down for almost anything and anywhere.

See y'all tomorrow nite!
-M

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float , hammer , and jog

I'd personally like to recommend that as many EpicMan participants do the Whiteface climb as possible as it will surely make you stronger and tougher, and darn near invincible for your races. I say this in all honesty and it has absolutely nothing to do with not wanting to be the last one in on Friday.

Now, for those weak minded others who aren't going to do that great ride, and are in the mindset of "Let's Eat", I have graciously come up wtih an alternative option. Dinner at 5 p.m. I figure that would be sufficient time to eat and make Dev's final pre-EpicMan talk session at 7 pm. I'm thinking of the LP Brewery as a) I have heard good things about it, and b) I have not been there.

I'll check back on this thread Thursday morning before I head off for the Great White North (around 8 am).

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Behold the turtle! He makes progess only when he sticks his neck out. (James Bryant Conant)
GET OFF THE F*%KING WALL!!!!!!! (Doug Stern)
Brevity is the soul of wit. (William Shakespeare)

Dinner at 5 p.m.

Parkito,

This is upstate NY, not Miami Beach.
Just because you probably wear bermuda shorts hiked up to your nipple line and black grandpa knee socks inside your orthopedic shoes, doesn't mean you have to hit the early bird special.

;-) ;-) ;-)

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float , hammer , and jog

Hey bud, I am a card carrying member of the AARP. You step just one micron out of line and a creeping herd of thousands will come tumbing down on your head in a heartbeat, or a couple of thousand heartbeats, or a few heart beats and some cardiac defibrillations later, or a ..., well you get the idea.

Bottomline - don't mess around with us senior citizens and the chow line.

P.s. The orthopedics are basically just to hide the heel lifts. Oops, I shouldn't have said that.

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Behold the turtle! He makes progess only when he sticks his neck out. (James Bryant Conant)
GET OFF THE F*%KING WALL!!!!!!! (Doug Stern)
Brevity is the soul of wit. (William Shakespeare)

Bring some extra viagra pills. You need all the help you can get.

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drinks and dinner to follow the 7:00 meet works for me, could care less where

Thinking about cutting the workday short, but have no interest in going up whiteface unless it is in the gondola, any interest in a slow easy ride late this afternoon in LP?

ML, I'll have most of my eating done before I show up around 6:30 pm (what else do you do on a drive over to LP). But I'll join you just to hear the legends from Whiteface. This morning just an easy 30 min ride to work+30 min "minimum distance" transition run....30 min ride back home later in the day.

Guys....some final notes that I posted on the local Ottawa daily tri newsletter:

Hey folks, I know most of you will be leaving on Thursday for Epicman. Here are a few final notes:

1. If you have any questions on the logistics for the training day on Friday, please drop by the Northwoods Inn down by the lobby on Thursday evening at 7 pm and I can entertain any questions in person. Some people will also be heading out for a bite shortly after that.

2. There is no water available by the Lake for your nutritional needs. This is self supported, so you'll need a lot of liquid. Keep in mind that you may be out there for 8-10 hours...this means that you will likely need 5-8L of liquid dependinng on your sweat rate

3. Try to organize your gear for each sport in a separate bag. It makes things a lot easier when searching through your bags given that your car is your transition zone.

4. Please try to make your stops quick. If you are in the 6 hour bike group, I'm using the stop watch.....if you take longer than 5 minutes you will be left behind

5. Contrary to my previous postings, we'll stop after the out and back on loop 1 (~65K), 90K and then before the out and back on loop 2 (135K). Each stop is 5 minutes.

6. If it feels too easy in loop 1 of the bike, that is great. Save the legs for the run...or better yet for race day...you don't get Kona slots or even a PB for being studly at Epicman. History has shown that those who go blazing fast at Epicman burn out by Ironman LP...it is a long season...save your legs for when it really counts

7. Have fun out there. Don't get too caught up in chasing numbers on your powermeter, or heart rate monitor...and I mean that. There is nothing wrong if it is easy and the numbers read low....but if you feel like crap and you can't get to the target numbers, chances are that your blood is rushing to your stomach to digest the nutrition that will give you energy an hour later.

8. Meet new people and make new friends. There is a wealth of knowledge at Epicman. Use it to become a better athlete.

See you tonite

I'm taking off right now, car is finally loaded. 5 1/2 drive. First stop will be Mirror Lake. I figure I'll be on the bike in 10 minutes for a 20 mile or so spin, probably the run course, with a detour on the way back.

I'm out of here!

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Behold the turtle! He makes progess only when he sticks his neck out. (James Bryant Conant)
GET OFF THE F*%KING WALL!!!!!!! (Doug Stern)
Brevity is the soul of wit. (William Shakespeare)

Great seeing everybody up there!!! Dev, thx as always for being the catalyst behind this silliness.

I'll post more details some other time (need sleep, must... go.... to.... bed), but it was another EPIC day up in LP.

I took 'stupidity in training' to a new level, deciding to go ahead and do the Whiteface hillclimb ride solo Thurs early evening; arriving back at the Northwoods just in time for Dev's RD meeting and then dinner and drinks w/ the gang.

Needless to say, that little jaunt came back to bite me in the ass today, as I got to "enjoy" the run course much more intimately than ever before :-p

Hubris and lack of respect for the E.Dot distance are mistakes I won't make again.


Pleasure to see old friends and meet some new ones. Great turnout, great day.
I'll be back next year fo' sho!

PS - in honor of EpicMan's 10th anniversary next year, the RD has announced that the prize purse will be DOUBLED!!!! That's right! DOUBLED!!!! ;-)

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float , hammer , and jog

Entry fees also?

OK, just got back home to Ottawa from Epicman in LP. It was really solid Adirondack hot. Just a few degrees shy of Kona hot. We must have had in the order of 60 something starters and around 25-30 finished. Thanks to everyone who made it out and took time off work to do it.

Murphy's Law takes the Epicman Darwin Award for doing 56 min Whiteface Climb the day before Epicman as part of a 2:40 ride and then backing it up with a 4th overall at Epicman.

With the heat at Epicman, it became an event about the guy who slowed down the least. We had a massive group of around 30 people in a peleton finishing loop 1 with Schermy, myself and Murphy's Law pulling in the front of the 6 hour group (mainly Schermy). The horses were "itching to hammer" as the pace appeared slow. MTL tells them that if they want to finish in the top 5 at Epicman, they should follow the lame pace.....BUT NOOOOOO! You can can't hold back the horses, so they blow ahead after the 90K stop.

But soon MTL and myself are pulling back all the horses....the weather is getting hotter and ugly. Dudes start dropping out or certainly off the pace. Many are smart and keep pulling solidly. Through the second out and back MTL and I ended up rallying a group of 5 guys and now we have ratched the pace up to a ridiculous 35-50 kph...but it is all fun as we pick up stud and duds along the way.

Pulling into T2, CR Martin has a massive lead. Murphy's Law and MTL bolt out of T2 like lightening bolts. I experimented with taking in ~3400 calories on the bike....OK that really is a bit much over 6 hours in the heat...what the hell, you gotta experiment....after three stops in the bushes, I am good to go....did the entire run on 1 gel and a few swigs of coke. MTL, pulls ahead....Crmartin is saving himself to fight when there are real results on the line and is mixing in some walking....Murphy's Law is feeling the effects of yesterday's heroic solo 56 min Whiteface climb. Suddenly everyone except me is walking on Mirror Lake drive....I'm barely moving shuffling to a 1:49 run in the heat, however, others have dropped out or started walking....what's this, I can't win my own poser event otherwise people will claim it is a fix so CRMartin joins in for the final mile of running...MTL is walking and takes the finish line first...10 second later we come in. Murphy's Law, last year's champion arrives soon.

There were lots of amazing performances on the run. There was ZERO support on the course, it being a self supported challenge. My so called fastest run split of the day just show how harsh the conditions were. Dudes were diving into the stream off River Road and filling up their bottles....it was sooo hot.

I have to give big props to 22 year old MTLrunner. The kid was strong as heck on the bike, doing lots of solid pulls. Yes, he paid the price on the run, and learned a bit about how hard he can and cannot push on race day....but certainly everyone learned a lot about what they can squeeze out of their bodies.

And how about the huge 9 man contingent that made the trip from Raleigh North Carolina...you guys rocked.

Then there were the covetted Epicman finisher's medal. They were made by ST's own "Rolldown" (formerly Treppie). Rolldown, and his partner Kailua Queen (posts sometime on ST) are off on a three month adventure in Africa.

OK, that's it...what a day and it is made special by all the people. Sorry for being a bit of drill sergeant with the 5 min water breaks and being a militant asshole about putting a lid on the pace during loop 1 of the bike....but as you guys all saw by the end of the day, the pace is set by me for a reason....most of you guys don't respect that this is a self supported training day...not a race...and by the run, everyone was walking....and guess who was the person who did not walk (yes, that would be your friendly neighbourhood event director....).

OK, next year I hope to see many of you back for the 10th anniversary of Epicman...hopefully we will all have the health and good fortune to compete! Safe training kids!

Dev

Yup, prize purse will be doubled at the 10 anniversary...next year instead of getting 1 pat on the back and lots of smack, participants will get 2 pats on the back and doublesmack!

I heard it's going to sell out a year in advance. What time does registration open? I imagine it opens at 10am the day after the event?

Yes, mega-props to the Inside Out crew from NC, they definitely won the man-miles award for making that trek to come out and play with us!

As for the heat, I dunno what the actual high was, but it was still 88 degs (sorry Canuck fellas, you'll hafta do the celsuis conversion for yerselves, lessee, carry the one, divide by 9, uh, it was stinkin' HOT) as I drove away from LP at 6 pm.
What a difference a year makes - last year's run split was 1:29, this year's "run" split (w/ equal parts shuffling and walking mixed in) was a dismal 2:06.

For your amusement, let's play Guess How Dehydrated ML Was.

Starting with when I got back to the car/aid station on the run before the out and back, here's what I drank from then until bedtime last nite (and I was still about 2 lbs light from the day before):
20 oz watered down powerade
20 oz water
8 oz Ensure
20 oz water
20 oz coke
16 oz UBU
20 oz coke
20 oz water
20 oz powerade (plus a chicken club sandwich, fries, and ice cream cone at Mickey D's at exit 23)
16 oz Recoverite/ice cream float
12 oz Coors Lite (aka - water)
16 oz water
16 oz water
Total 224 oz = 7 qts.


In the spirit of full disclosure, the actual Whiteface time was 56:30.
NP was 284w, AP 283w.
(so Yoda's 50:30 is just f'n amazing and awe-inspiring to me, now that I have a frame of reference. Damn. He musta been pushing well over 300w the whole way to do that.)

Dev, by my PT, my actual E.dot ride time (not including the various 5 min rest stops) was 5:38:18.
(total time - altho I think it 'went to sleep' once or twice during breaks, was 6:00:18)
Lap 1 2:52, Lap 2 2:46 - whoo-hoo, negative split baby!!!! ;-)
(God bless draft-legal riding and pacelining)

How come Schermy and Mike from NC (dunno his last name, he was the fastest of the Inside Out dudes) didn't figger in the overall standings? I thought for sure those dudes were aheada me.
Regardless - both those dudes are studs in my book.

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float , hammer , and jog