OK sorry, I am late posting this year's details for the 9th annual Epicman Lake Placid training day. I've been on business travel for most of the month, and then when I got home I was buried at work, trying to cram in a 25 hour training week (to get ready for this crazy training day) and trying to get my son's soccer team organized on which I am a coach....so....here are the details. Who is in, and let me know if you need a place at the Chateau Jackrabbit (Jackrabbit Inn). I have some bunks reserved and it will work out to ~$25 per nite....first come first serve, with preference to people I actually know in real life so I don't get stuck with a bill for people who bail out at the last moment.
Details below.
Last year 17 Epicman finishers qualiified for Kona. If you are ready for Epicman, and can bounce back and recover in a few days, you are likely on your way to a stellar race at Ironman LP 7 weeks later!
Dev
6 AM Mirror Lake Beach, Lake Placid, New York, Fri Jun 8th 2006
This is a self supported training endurance challenge
There is no timing, no entry fee, no aid stations, no neutral support vehicle. You are on your own. Of course, you'll also have ~ 50 of your training friends joining you :-)
We won't coddle you at Epicman, and we won't cater to you. We won't support you with nutrition. We'll put your nose in freezing cold water, bolt your ass to the saddle and elbows to the aeropads for 6+ hours, force you to peel yourself off the bike in T2 when you want no more pain and are about to cry, we'll throw you to the wolves on Mirror Lake drive and the ski jumps to deathshuffle through a very memorable day of self inflicted pain with like minded souls.
Epicman strives to break you, but in reality, if you are well prepared, it will take you to the point of bending but not cracking and harden you that much more for race day.
If you are up for it, come out to Epicman. This is 100% old school style training. There is no science to it. You may not like it when you are out there, but the Epicman finisher medal will likely be your most prized and meaningful piece of hardware outside of an Ironman finish.
This day is old school training and is not meant for the faint of heart. Everything you need to know about yourself as an athlete you can learn in these 128 miles. On Ironman race day, you'll have an extra 1K of swimming and 13.1 miles of running to get the real medal
Training Day Logistics:
EPICMAN Lake Placid 6 am Fri Jun 8th 2007 3/180/21.1
This is the ninth 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 50 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 Friday Jun 8th ready to roll, but if you send me an email, in advance I would appreciate it, so we have an idea of numbers
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: None (time yourself)
Nutrition: None (bring your favourite race day concoction) . If you can, stash some coke, and chips by the Horse Crossing Sign 200m into River Road, to share with all and be sure to pick up your stash after the training day please.
Coaching: Free training and race day execution advice from several multi Kona Studs.
Degree of Physical Difficulty: 9/10 (Ironman day is 10/10)
Degree of Technical Difficulty: 5/10
EPICMAN Schedule:
1. Arrive from wherever Thu Evening, June 8th
2. Please find your own accomodations in Lake Placid, there are lots of places on a week night(http://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 Friday morning, there is nothing open in Lake Placid. The Jackrabbit Inn does have a kitche to prep your own meal.
Event Morning Jun 8th
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). To make things simple, have one plastic bag with your gear per sport…just like Ironman day. That way you are not ruffling through a car searching for gear during the day.
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 can be VERY 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 three groups of cyclists. The Fast Group will be lead by Ian Young who was 17th overall at Disney Half Ironman. They will go for a 5:30 to 5:40. The next group will be guided by myself aiming for a 5:50 to 6:00 pace including drafting. We’ll ride with the studly 5:30 group until around 45K at which point we will let them take off. The final group still needs an experienced leader who will be bringing you in at 6:30 to 7:00 pace.
6. During the bike, there will be three short 3 minute 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 groups, 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. Assume that you are on your own just like a solo training session. The roads are open, there are cars and other traffic on the roads. Obey all traffic laws. Assume that cars cannot see you. This is the "defensive cyclists path to safety". Finally bring any and all clothing you might need. Upstate NY can be anywere from high 80's and 90% humidity to mid thirties and sleet in early June.
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 Training
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. Usually the location of choice is McDonalds. This is not a full blown high class event. Its is free, you pay for your own Big Mac and Fries J
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 during the 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 !
For those interested, the story about last year's training is on:http://www.xtri.com/article.asp?id=1518
Details below.
Last year 17 Epicman finishers qualiified for Kona. If you are ready for Epicman, and can bounce back and recover in a few days, you are likely on your way to a stellar race at Ironman LP 7 weeks later!
Dev
EPICMAN TRIATHLON 2007:
3k SWIM, 180K BIKE, 21.1K RUN
a self supported training endurance challenge
6 AM Mirror Lake Beach, Lake Placid, New York, Fri Jun 8th 2006
This is a self supported training endurance challenge
There is no timing, no entry fee, no aid stations, no neutral support vehicle. You are on your own. Of course, you'll also have ~ 50 of your training friends joining you :-)
We won't coddle you at Epicman, and we won't cater to you. We won't support you with nutrition. We'll put your nose in freezing cold water, bolt your ass to the saddle and elbows to the aeropads for 6+ hours, force you to peel yourself off the bike in T2 when you want no more pain and are about to cry, we'll throw you to the wolves on Mirror Lake drive and the ski jumps to deathshuffle through a very memorable day of self inflicted pain with like minded souls.
Epicman strives to break you, but in reality, if you are well prepared, it will take you to the point of bending but not cracking and harden you that much more for race day.
If you are up for it, come out to Epicman. This is 100% old school style training. There is no science to it. You may not like it when you are out there, but the Epicman finisher medal will likely be your most prized and meaningful piece of hardware outside of an Ironman finish.
This day is old school training and is not meant for the faint of heart. Everything you need to know about yourself as an athlete you can learn in these 128 miles. On Ironman race day, you'll have an extra 1K of swimming and 13.1 miles of running to get the real medal
Training Day Logistics:
EPICMAN Lake Placid 6 am Fri Jun 8th 2007 3/180/21.1
This is the ninth 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 50 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 Friday Jun 8th ready to roll, but if you send me an email, in advance I would appreciate it, so we have an idea of numbers
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: None (time yourself)
Nutrition: None (bring your favourite race day concoction) . If you can, stash some coke, and chips by the Horse Crossing Sign 200m into River Road, to share with all and be sure to pick up your stash after the training day please.
Coaching: Free training and race day execution advice from several multi Kona Studs.
Degree of Physical Difficulty: 9/10 (Ironman day is 10/10)
Degree of Technical Difficulty: 5/10
EPICMAN Schedule:
1. Arrive from wherever Thu Evening, June 8th
2. Please find your own accomodations in Lake Placid, there are lots of places on a week night(http://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 Friday morning, there is nothing open in Lake Placid. The Jackrabbit Inn does have a kitche to prep your own meal.
Event Morning Jun 8th
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). To make things simple, have one plastic bag with your gear per sport…just like Ironman day. That way you are not ruffling through a car searching for gear during the day.
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 can be VERY 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 three groups of cyclists. The Fast Group will be lead by Ian Young who was 17th overall at Disney Half Ironman. They will go for a 5:30 to 5:40. The next group will be guided by myself aiming for a 5:50 to 6:00 pace including drafting. We’ll ride with the studly 5:30 group until around 45K at which point we will let them take off. The final group still needs an experienced leader who will be bringing you in at 6:30 to 7:00 pace.
6. During the bike, there will be three short 3 minute 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 groups, 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. Assume that you are on your own just like a solo training session. The roads are open, there are cars and other traffic on the roads. Obey all traffic laws. Assume that cars cannot see you. This is the "defensive cyclists path to safety". Finally bring any and all clothing you might need. Upstate NY can be anywere from high 80's and 90% humidity to mid thirties and sleet in early June.
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 Training
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. Usually the location of choice is McDonalds. This is not a full blown high class event. Its is free, you pay for your own Big Mac and Fries J
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 during the 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 !
For those interested, the story about last year's training is on:http://www.xtri.com/article.asp?id=1518