This was just sent in by long time Zenner Gustavo Graf. After many seasons of injuries and burnout Gustavo came to BodyZen for coaching and has progressed each year and met his goals of a sub 5 hour Half Ironman and made USAT All American. Gustavo trains in a very organized manner and does so while working 45-50 hour per week. He works personally with Coach Lee.
Here’s his Ironman 70.3. Race Report:
> Had been training well, hitting all key workouts right up to Wed prior to the race. Felt kind of heavy and lazy during most of taper week. Could not workout on Thu due to a long work day, so took 2 days off (Thu and Fri). On Sat, spent a lot of time helping my brother set up his bike, so I went a while without eating, but aside from that had an ez day. Did a short bike-run brick in the early pm and felt pretty good. Ate a lot of gnocci for dinner and went to bed at about 10-10:30pm.
> Knowing that I was in a late wave, decided to wake up a bit later (4:45) to get an extra half hour of sleep. Had some bananas with oatmeal and honey and a smoothie of fruit, soymilk and juices for breakfast. Arrived at transition at about 6:15 and it was raining from then until my wave start. Had my cycling and running shoes with a pair of socks each in plastic bags to keep them dry until it was time to wear them. This worked out nicely because it had stopped raining by the time I started to run and I did more than half the run with dry socks and shoes. Took a salt pill before leaving transition to wait for the swim start. I was wearing a jacket but it was not waterproof and got completely wet. Although it blocked the wind, I was still cold for about an hour until my wave started.
> Started the swim at a moderate pace. Decided to go relatively ez to save energy for the bike and run. Nevertheless, I think I took the lead of the wave just past the second yellow buoy. After about a third of the course, another swimmer from the same wave (orange cap) caught up to me and was swimming at pretty much my pace. I decided to fall into his wake and followed him to the end of the swim. I had the impression that he was slowing down a couple of times and pulled out of his wake to try to pass him but then realized that he was still at the same pace and fell back into the wake. At about three quarters of the way I started feeling as if I would cramp up on the inside of the left thigh and on the right calf. I never really cramped up, but had this feeling through the rest of the swim. At the end of the swim I felt like I had swum at a good pace but had managed to save myself well for the bike and run. From the official results, my swim time was 30’29″, 13th in the age group and 95th overall. In retrospect, I think I had the potential to have placed better in the swim leg, but I think saving myself for the bike and run was the right thing to do.
> Also took it ez in the run from the water exit to the bike and took the opportunity to grab a cup of water and rinse the salt off of my mouth. Sat down by the bike, socks on, shoes on, stuffed a couple of half bananas in the back pocket of my singlet, helmet on, glasses on, and off to the ride. T1 time was 3’31″. The nutrition plan was to take in a packet of gel at the start and then alternate a half banana and a packet of gel every half hour, with a salt capsule about every 45min, and clifshot electrolyte drink or water every 7’30″ or so. I was able to stick to it well throughout the ride.
> I started out aiming to maintain just above 20mph or HR in the high 130s (whatever was the limiter). It turns out that HR in the high 130s allowed me to maintain about 22 to 23mph. I stuck to it as much as I could and, although there was a lot of wind, it felt ez and I was tempted to push a bit harder, but I decided to stick to the plan. HR only climbed into the mid to high 140s when passing or eating. Was able to keep it up until about mile 20 or 22 when course turned into the wind.
> With the head wind (for about 8 miles or so), HR went up into the 140s (and low 150s on occasion) and the average speed dropped to 19 – 20 mph. I didn’t mind the lower speed as I knew I would make some up on the way back with tail wind so I did not try to push any harder. At about this time I started feeling some discomfort on the crotch from the saddle and some discomfort / pain on the lower back from the aero position.
> After turn around I picked up speed with the tail wind to about 24 – 25mph, but maintained HR in the 130s. Started feeling some fatigue during the long stretch back on Okeechobee with the strong cross wind, and the HR started climbing into the high 140s to keep the 21 – 22mph speed. I decided to maintain the speed and let the HR climb a little, as I was nearing the end of the bike. Although I felt some fatigue, I was not as tired as when I finished some of the long training rides and I figured I would have to hurt if I wanted to go below 5 hrs. From the official results, I completed the bike in 2h36’28″ (about 21.5mph average speed), overall HRave 139 HRmax 151. From 13th in the age group after the swim, I dropped to 48th at the end of the bike, and overall from 95th to 230th.
> On a side note, I was disappointed by how many riders I saw purposefully drafting. I had to shake two guys off of my tail. I think that a lot of the guys who did the race under 5hrs did so by drafting on the bike.
> At the transition I dropped the bike, changed the socks, put the shoes on, hat, fuel belt, and out. T2 time was 2’12″.
> I felt pretty good at the beginning of the run, but I purposefully tried to maintain the HR in the high 140s / low 150s to try to avoid bonking on the second half of the run like I had done on all previous halves. The plan was to keep taking gels every 45min or so, plus a salt capsule in between and water and clifshot electrolyte drink every 7min or so, and I kept it up pretty much to the end. At the first mile I was surprised to see that I was running at about a 7min/mile pace, as I thought I would be running slower given my HR (from the official results the average pace on the first quarter of the run was 7’19″/mile). The first climb of the bridge with a head wind felt pretty heavy on the legs, but I was able to keep going steady and passing a lot of runners. Felt good throughout the first half (from the official results the average pace on the second quarter of the run was 7’31″/mile).
> My legs started to feel very tired on the beginning of the second half and the pace started to drop slowly, first to just above 7:30min/miles and then to about 8min/miles. The second climb of the bridge into the wind felt extremely hard on the legs, but I kept running. By the end of the third quarter of the run, HR had climbed into the high 150s and sometimes into the 160s. From the official results the average pace on the third quarter of the run was 7’48″/mile).
> Despite the fatigue on the legs, I still had enough in me to speed up and improve the pace again once I turned into the last quarter of the run. By this time, I knew that if I was able to keep the pace I would finish below 5hrs, and I felt good enough to start pushing to try to finish under 4:50. I just concentrated and tried to manage the fatigue in the legs as much as possible. HR started to climb into the 170s (from the official results the average pace on the last quarter of the run was 7’07″/mile). Pushed hard on the last stretch to try to beat 4:50 but ended up missing it by 9 seconds. Finished the run in 1h37’29″, overall HRave 155 HRmax 174. From the 48th place in the age group at the end of the bike, I improved to 30th place at the end of the run. Overall I improved from 230th to 172nd.
> After the finish, did not feel exhausted but my legs felt very sore and tight. I sat for a while to eat some watermelon and it was hard to get up afterwards because my legs got pretty stiff. Felt soreness on the legs for a couple of days after the race.
> Maybe I could have pushed a little harder on the swim or bike or early in the run to shave off a few minutes from the overall time. But I feel like it would have been a very thin line between saving a few minutes or bonking halfway through the run. Overall I was happy with my result.
Another terrific triathlon season is coming to an end and for many athletes this means less stress and much less triathlon training. For triathlon coaches it means planning the next year. Over the years I’ve put much thought into why it is that BZ athletes do well and get injured less and I figured it out. Now that I’ve figured it out I have launched the 2012 BodyZen Zxs triathlon training program. See triathlon training is like baking a cake. Many people can bake cakes but a true pastry chef knows how to select the very best ingredients and mix them in such a way that out of the oven you get the best tasting cake. Like the pastry chef the triathlon coach knows how to select the best workouts and time them perfectly to illicit the best response in the athlete. A great training plan is the essence of what the triathlon coach does. The other important piece is delivering the most up to date and proven information so the athlete knows how to recover, fuel and absorb the great training program. Yes,it’s great to meet with the coach and other athletes to train but it’s not needed to do well. Many of the top triathletes never even see their coach but will recieve the key training plan to follow.
So I launched the Zxs program keeping in mind a few things. First, that the training program will be totally customized to each individual athlete taking into account their race schedule, strengths and weakness’ and other pertinent personal information. Second, include a few monthly calls with the athlete to go over the plan and assess how things are going. Lastly, I wanted to make the plan so that anyone anywhere would be able to use the program. Another aim was to make my persoanl triathlon training program affordable. Now there are many other less expensive coaches and triathlon training plans out there just like you can get a cake at any restaurant. You see what I’m getting at.The ingredients are the key. We have the best ingredients!
So I wish you and your family a healthy and fit holiday season. Here’s to the 2012 BodyZen Zxs triathlon training program. http://bodyzen.com/bz-performance/training
I just got this in from a Zenner. One of the best race plans I have read. Enjoy!
Pre-pre-race: watched 2010 Kona on DVR. That finish was amazing. Talk about digging deep. Filed that one away to recall when I’m deep in the hurt locker. Ate a solid meal, relaxed in my CEPs and spent some quality time with the wife. Going to get 8 hours of sleep. Yikes…rain on the window.
Pre-race day: wake up at 7. Eat large bowl of cereal with skim milk and banana. Have to see 3 patients at 8 for post-op visit. Come home and go for 20-mile ride with a few short (30-60s) efforts at race pace. Eat lunch at whole foods, grilled chicken sandwich on ciabata with Basil pesto. Go to expo, try to make it by noon to see matty reed, and definitely by 2 to support the one and only, Lee Zohlman, giving a kick ass pre-race clinic. Making sure to hydrate throughout the day. Parents get in town around 230. Check out the expo and check bike in. Relax the remainder of the day. Eat a good dinner, pasta at La Locanda. Watch 2009 Kona and get to bed early. Probably won’t sleep much.
Race day: wake up at 400. Eat banana x 2 with toast and almond butter. Pack up everything and listen to some chill music to keep me relaxed. Head to transition around 5. Will bring several odwalla bars to eat between 5-7. My wave doesn’t go off until 830, so plan to enjoy the race start. Need to fuel some with solids and liquids. Warm up around 745. Try to get a light run and possibly a swim. Gel about 30 minutes prior to swim start.
Swim: start in front, put in a solid effort in the beginning, and find some other swimmers that may settle into my race pace. Try not to push to hard to stay with a faster group. Try to swim solid but not too hard. Exit swim in 34-36 minutes.
T1: time to hit the bike.
Bike: Rode the course last weekend so I know what to expect. Will take note of the wind prior to start. Likely rain and headwind on way out. Maintain steady effort, and hammer on way back with tailwind. 2:30ish. Will have 3 bottles with Gatorade. 20oz each. Plan to finish most. Gel every 15 miles for total of 3-4.
T2: run time!!
Run: try to hold back the first 3-4 miles. Maintain 6:55 or so. Steady effort on the bridges trying not to let HR skyrocket. Clif chews x 4-5 during run. (1every 2-3 miles or 15 minutes.) Water at aid stations. Last 3-4 miles, try to push it and dig deep. Push into the pain for the last 2 miles. Cross finish line knowing I gave it my best. Sub-5 would be nice!
Rest and refuel. Enjoy the moment.
Just so you know I participated in my second sprint triathlon, the first being in August at the same venue.
Also, I attended both of your talks, 5 weeks ago and this past Saturday.
I remember clearly the first time, I heard you saying, “do as I say, you will profit from my experience”, you also said, no matter how many times you attend this presentations you will learn something new.
You were right on both counts, Saturday you recommended to give it all we had after the turn of the U at the trail. I did what you said, which was something new I learned and nailed the run.
I was pacing myself with this guy from my same age group, I’ll call him the “old guy”, by mid run a younger gent went by, and the old guy decides to stick to him, soon afterwards a Lady passes the three of us, as a consequence the young guy decides to assume the same pace as the woman, and then there were three of us running after the lady, with a stronger pace than if we would have been by ourselves, by the time I realized we had gotten to the bend in the trail, what you had taught us the day before came to my mind and I just did as you said, it worked like a charm. Had a great finish. Shaved 10 minutes from my first event’s total time.
I am having fun with this thing.
Thank you for the great advice and congrats on your great finish.
no editing here and i am shooting from the hip with random thoughts from my run yesterday:
-we seem to lose 1-2 athletes each season at the swim start of IM. going from 60 bpm to 150 isn’t normal. it needs to be trained. if you are doing IM get a full med check up each year and also if you have family history of
heart disease have an ekg. as a father it is so sad when we lose someone in the triathlon ‘family of athletes’.
-the first goal any athlete should have if they want success is– CONSISTENCY. i stress this with my Zenner soldiers every day and as a triathlete, YOUR LIFESTYLE DIRECTLY IMPACTS YOUR TRAINING AND RACING. you say you just peaked for an IM and want to take a month or two off??? don’t do it. keep moving every day. keep your body used to the impact and the load. the chance of injury goes up when you take significant time off.
-the essence of what i do as a coach is: give a great plan for training and give great infomation on how to eat, breathe and live like a successful triathlete
-wear gloves when you ride. just trust me on this one.
I think that is all that i thought about. thanks for reading.
Here’s little video from the start of our day. Isn’t the weather just lovely for a four ride: http://tinypic.com/r/2vlrv4j/7
The Swiss are producing some massively talented triathletes these days and the likes of Reto Hug and Nicola Spirig are consistently placing well on the short course circuit. Swiss missile Mathias Hecht has been cleaning up on the long course circuit in 2011. Mathias won Ironman St. George and placed third at Ironman Switzerland and Ironman New Zealand. The always affable speed demon sat down with Lee Zohlman to share some insight into life as a pro.
Mathias thanks for taking time out to talk to us. So tell us:
What does it mean to you to win your first IM?
It was a very special moment for sure. I finished 7 Ironman races on the podium before, but all of them were 2nd and 3rd places. To finally do it was an amazing feeling. But most important, this win was for my dad who past away in october last year. He was a big fan and supporter of me. He would be super proud of me. So this win was not for me. This one was for him.
What’s your favorite training session?
I dont have a specific session I love the most. It depends on the day. But I defenetely love to ride up big alpine mountain passes hard …. Makes me feel like the guys in the Tour de France. You get so strong from riding uphill for 15-20km.
What does your perfect day look like?
Spending as much time as possible with my girlfriend Nicole.
After a hard period of training it would be sleep in , have lots of good coffee during the day. Sitting on the balcony and watch the mountains (when I am switzerland or boulder) or watch the ocean (when I am in Noosa) , listen to good music and read a book. I am a very busy person, so dont get to do that very often.
If you weren’t a triathlete what would you be doing?
I probably would have finished law school by now (I stopped after 2.5 years cause of triathlon). But if I could wish, I think I would be a pro surfer.
Chamois cream or no chamois cream?
Chamois cream for any ride longer then 3hours. In australia maybe already for 2hours as roads are so bad. In switzerland we have smoother roads. So much easier to sit on your saddle long time .
FAVORITE PIZZA TOPPING
FAVORITE FLAVOR ICE CREAM
this has to be Ironman St.George now … I mean when you win a race, you get that special relationship to the place and the people there. But seriously, St.George is a great course as it suits me perfectly. It is a tough course with lots of hills and very very scenic.
The Three Day Tour
The first four days really flew by and were just a type of Pre Tour to our real Tour de Suisse. To be honest I had never ridden that far, that fast or climbed so many mountains on the bike in my life. Over the first four days with the guys we covered over 300K or 180 miles. I will sum it up by saying I came to understand there were four ways we rode each day and this format would stay with us through the EPIC three day trip to come. The four ways were:
- Super easy chit chat pace-sub 35kph/21mph
- Climbing at the best possible speed you can sustain but primarily hard/kill or be killed
- Descending- as fast as possible. No holding back unless there is traffic but who cares as we’re going the same speed. This is my big weakness and I was frequently sent off early so there was no waiting at the bottom. It got better over the Tour where I was comfy flying down the Alps at 65KPH. Faster than most, slower than others.
- The Train-on the flats 40-50KPH depending on who was at the front. I must have missed a memo before going the Tour. The boys like to race the flats. Good news is that they all had excellent skills and we rotated beautifully keeping the pace up for hours on end. It still was intimidating the first few days going 45KPH for hours but the speed is actually not important as the power meter was keeping us honest.
Day five had us riding from the ski village of Leysin (homebase) to Luzern, Switzerland and we measured we would be riding about 160K today. Please remember this is not flat and in the first few hours we have to climb some mountains. The scenery is just majestic with small Swiss chalets dotting the lush green countryside and it goes on forever. The boys were all in good spirits and most of the talk had to do with the Epic day ahead in two days. The Epic day was planned at 300K/190 miles mostly rolling. This was more than twice my normal mileage and certainly not after all the previous days. But I digress. We had a great start and with each day we met blue and sunny skies. The long miles offered very little chit chat as we primarily climbed hard or rolled the flats with fast ‘threw and off’s’ as AJ puts them with one rider at the front for five minutes at a time. We were doing 43KPH in the first two hours of this ride and I was nervous I was going to blow up as we still hard over fours to go but I just ate and ate and drank and drank. Our morning breakfasts were typically coffee, espresso’s, muesli, chocolate croissant or ham croissant. We had our driver, Chaps, driving behind us with spare wheels, food and lots of water. It was cool in the morning but heated up quickly especially giving the pace. During the ride I ate Clif Shots, Mars Bars, Snickers, Clif Bars and bananas but the key was also using the electrolye drinks as it was pretty humid. We stopped very infrequently and this day had us lunching in Interlaken. We went to a shop and I ate the best lasagna ever. Each meal ended with more espressos and cake for everyone. I have suffered in the past with fueling issues on much more modest training loads so I promised myself I would just eat whatever and whenever I could and as the weakest rider in the bunch this was crucial. I did not want to end up in the SAG car with Chaps. No offense to Chaps. He is a lovely guy with a thick British accent and a penchant for loud Hawaiian shirts. Great bloke and he kept calling me Old Boy. But, he called everyone that. On the road again we headed up to Luzern which is just a lovely old Swiss city with great shows and restaurants. I wanted to go for a run (mind you we clocked 6:20 in the saddle) but once a tri head always a tri head. Camp counselor AJ put a kabash on that and said if I was to run it should be the next day as it was going to be short and easy at 140K or about 4:30 of “easy dude” riding so we are ready for the final Epic day. I listened to him and we all went out for an expensive and long dinner (Risotto and Pizza-my fave) then followed by drinks at a roof top bar. Fricking killer views of Luzern. It was one of those moments where I am thinking, ‘what am I doing on a rooftop bar in Luzern Switzerland and riding my bike to god knows where’. Surreal. Chaps and I roomed together and he was just hilarious and we got on very well despite his snoring.
We got a late start and had a nice breakfast in the hotel. I had three cups of coffee as I still was suffering from jet lag. I was so happy today was an easy day. We were supposed to keep the intensity down for 140K until we got to Konstanz, Germany. How cool is that? Riding to another country. Well what the heck is going on here? Kill or be killed again. I sat in the group a lot today taking very short pulls. We were flying through these tiny towns. I couldn’t even soak it in as I was just trying to hold the wheel in front of me. I ate a lot at about 3 hours in and wanted to get to Konstanz and go for a run so I started attacking (breaking away) from the group. They had been getting ancy at this point anyway so I took n two energy gels and went to the front and held 50KPH as long as I could. I lasted about 15 minutes solo and then the group caught back on. Seriously this was one of the most fun moments of my life. I had the Foo Fighters on earpiece, pedaling as fast as I can through beautiful empty streets of Europe and loving every second of it. I must have missed another memo that Teague was a protected rider today as he had been in the back of the group, most of the ride decided to attack on his own. Dang it here I am totally shelled after 120K today and now we are still rolling at 45KPH. It’s all I can do to concentrate on the winding roads and downhills AND those DANG roundabouts. I gave it what I could and we made it to Hotel Stadt in Konstanz. YES, my first time in Germany. The boys went for beers and I went for a run along the Rhine River (AJ said I was fucking crazy dude, we have to ride 300K tomorrow) BUT I figured I was screwed no matter what so off for a trot I went and then AJ and I found a masseuse to give us a rub for 4 5minutes. MUCH NEEDED. Oh man what a great dinner again with the guys. Great group. Pizza and more risotto and then off to bed for the Epic day. I was nervous to be honest. I had already ridden every day for six days and faster and longer than I had ever gone and now tomorrow I was going to be going 200 more miles, at that pace? I don’t get nervous before training often but I ain’t going to lie. I was nervous. More chaps snoring and we were up but BAD NEWS. Everything is closed so no coffee before the Epic ride starts. The boys were not happy. I put on my Agents hat and went and negotiated with a shop employee to open early for us. Voila we had double Illy Espressos in no time.
Away we go and the weather had been perfect for us for six days and now we were riding right into dark ominous clouds. The rain started coming down and the chill started getting into my skin. Shit, all this in the first hour and a half. I am screwed. I don’t do well in the cold and can barely imagine finishing this ride in the most perfect conditions. Chaps saves me. He comes up to me and hands me my vest out the window. How Pro? Two hour sin and the speedo tells me were are doing 40-45KPH like always. FML. How will I make it? The cold and wet is in my shoes and head. I am suffering and have the chills. Oh only 220K more to ride. AJ tells me we are stopping soon and in half an hour we stop and all get geared up. I put on my Pearl Izumi rain jacket and full finger gloves. I am happy. Off we go. I didn’t think I was going to make it really. I thought I could make it a little further to lunch and then call it a day. But at the same time I had an urge to finish this thing and the theory of GROUP THINK really comes in to play here. I was with this group for the last week every minute of every day and they wanted me to be with them so I trudged on. I didn’t take many long pulls at the front and sat in the middle a lot as well. The sun came out and we were nice and warm and passed so many great little cities and towns like Bern and Wit, pronounced Vit. These were quintessential European towns with the architecture you think you see only in movies. But shit we are doing 25 MPH through the towns and around traffic circles so it is all a blur. We stopped for a proper lunch inFribourg and I was dead. I mean I wasn’t happy and didn’t feel ike sitting on my bike anymore. We were 210K in and had another 100K or so to go. But then lunch came. I quickly downed two bottles of water, two coffees, a quiche thing and a piece of pear pie. I didn’t even taste it. I just inhaled it. Then we got going again. At this point Chaps tells us he had a slight altercation with the support car. But, it was OK. Just a fender bender. Needless to say no one on the Tour has wrecked or even had a flat. It’s been epic. We did our compulsory easy 20-30 minutes post lunch pace to let our meal digest and sit in and then it was up and go get them. After an hour or so I was the third wheel and Thomas the Train (freak of nature/uber strong/semi pro dude) peels off the front and as he drops back I hear him say, “I will go back and get him.” Certainly he didn’t think I dropped. I hadn’t dropped at all ever. OK maybe a few climbs but we were on the flats and I was good to go. After another hour Thomas is gone and we all stop. We waited and waited and it was at this point I heard AJ say something that made me nervous. He said, “I’m totally knackered mate. I feel like crap. This is farther than I have ever ridden. I reckon tomorrow’s going to suck.” Great just what I needed to hear. He was also looking through his pockets for his phone to call Thomas. But Thomas gave me his own phone hours before in case I got dropped. Which I hadn’t, I remind you!!!! AJ did pull half of a croissant out of his jersey pocket probably from four hours ago. That was funny. Like where di this come from. The Train found us. He did indeed go back looking for me and we all teased him that he was going to look for his imaginary friend. I didn’t tease Thomas at all at this point as he could drop me just by looking at me. But he took it all in stride and had fun with it. We got riding again and as I peeld off the front during a turn and Thomas was passing me I handed him his phone and said, “Here take this, you might need it.” YESSSSS that felt good and he had a good old smirk on face. Touche. Then he ramped it up to 45KPH again and ouch!! We rode on and I was making it and actually feeling good. In the last 10K we had a 3K climb up a mountain and then a steep and fast descent into Montreux. We made a right to head up the mountain and they took off. I couldn’t chase them up the mountain. It was 8:30 into the ride and I was dead. Music went on and I climbed as best I could holding about 210 watts. I got to the top and saw Lake Geneva. I was there!!! YES I made it. Fast forward to Van Halen and down the mountain I went. Fast and furious. Get me to that fricking lake for a swim. After ten minutes of fast downhill I saw the guys up ahead waiting for me. They came back a bit for me. How nice. I got as low as I could, gave them a hang loose sign and yelled, “ GO USA!” I don’t know why but it seemed appropriate at the time. We finished together right in front of the Montreux Casino with Lake Geneva a step away. We did some photos and congratulations and off to the lake we went for a swim. Holy shit I just rode close to 200 miles in one day. That awesome feeling of doing something super like your first tri or first Ironman came to me. It was a very good day!
The swim was quick and then we changed into street clothes and went to the Montreux Jazz Festival again. I quickly downed water, a cinnamon waffle thing, a plate of pad thai and a plate of fried shrimp and rice. We all hung out, enjoyed the show and ended up in bed at 12:15am. A very very very long day.
The next day wasn’t too bad considering I ate every 30 minutes. I even manged a 2K swim and then we all headed out AGAIN on the bikes. The boys did 70K and I got in 40K and it was ugly. I was wrecked but made it home. We all went out again to the music festival and to the Jersey Presentation by AJ. We each got a UCI Cycling Vest and a note categorizing us in the group. Thomas got the Best Overall and Imaginay Friend award. That was great. AJ and the group awarded me, Best Singular Performance of the Tour, for riding more than I ever have. Merci boys. I ended the night in a beautiful hotel overlooking Lake Geneva and eating my final bit of Swiss Chocolate. The tour was over. I am heading home. We all agreed to meet each year for this and next year will be longer and harder AJ promised. I told him to go fuck himself.
-thanks for reading, really! And to the guys on the trip. You made it great. Thank you!
Today was the easiest day of the camp so far. I think I will start calling it a Tour because that’s what it feels like. Yesterday was super tough and i laid around for 5 hours eating every 30 minutes and sleeping until i felt better and managed a 5K run in the pm. We then went to the Montreux Jazz festival. Awesome. i drove down about an hour and it was a sweet drive. I met the guys at the fesival and we jsut hung out eating and laughing. Well they drank a bit and of course I didn’t so i was the driver. The music was really good and lively with a female jazz singer from Canada keeping us entertained. But 7 guys together from all over the world led to funny moments and great memories.
I was asleep about midnight and we woke up today. I made soem egs for the guys and had some pain au chocolate for breakfast and then we headed out for an “easy” 2 hours. It was relatively easy and even though we had two nice climbs we all kept it very easy and chatty. the best part was the cafe after. five of us just hung out for lunch and talked about US vs. Aussie economy and was really interesting. then back to the flat for a solid nap. the guys went out for the afternoon but i stayed in to catch up on work and emails. caught up with Blu via skype and she kept kissing the screen. awwwwww then more calls with clients. legs are up and le tour is on.
THE REAL TOUR STARTS TOMORROW-
Leysin to Lucerne 180K about 6-7 hours then Wednesaday Lucerne to Konstanz 130K rolling THEN Thursday Konstanz back to Leysin 320K about 12 hours. I don’t know if I will make it but we have a support car following us so we are safe and sound. SO I have my own lil Tour de Suisse going on. I hope I make it all. Please leave comments if you can. All 3 of you who read this. Bon Jour!
So some folks were asking about the volleyball girls. the end of the post didn’t show up. they were ranked in the top five in the world and over 6’3″ so towered over many of us. they have a world wide circuit going on and a stop in gstasad for a tourney this week so we might go watch tomorrow.
today was sick and the first “real” day of the camp. it started with a 30 minute descent which is fun with tons of switchbacks and perfect weather. i was sent off five minutes ahead as i descend the slowest (lovely). we then rode flat for a bit and then to a mountain which we climbed for over an hour. so beautiful. we made it to the top of the town of Chatelle. quintessential french town. yes we rode to France. as soon as you get to france the roads get bad. i started getting hungry at the top and we still had over an hour to descend to get to Evian on the edge of lake geneva. i was hungry all the way down. everyone passed me and how do you concentrate on bad roads and turns and gravel at high speeds when all you can think about is french fries. UGH it sucked. NO GAS. made it to Evian and met the guys at the park for lunch: coffee, pizza, quiche, choc. croissant and cookies set me up for an hour on the flats at aound 45 KPH yes averaging 30 mph in double pace line. then more climbing and descending before getting home. all in all one of the toughest days ever on the bike. 125K or 4:15. for power geeks out there the average for the whole ride was 220 watts with 30 minutes at 300 watts. well it is what it is. tomorrow is a swim and an easy 2 hours of riding. then the meat of the camp starts. 650K in three days. i see a train ride in my future. thanks for reading and please send me good vibes.