Wednesday, December 02, 2009
Claire Lunardoni just completed IM Cozumel in Mexico this past weekend. She fought hard, over coming stomach issues on the run to an ironman PR by 25 minutes or so in tougher conditions!
We are all very proud of Claire! she worked very hard and smarter than she has before in her training to complete a long journey to this race.
After a very solid swim, coming out of the water 10th in here age group, she quickly got to work on bike, her strength. Almost to quick! She left T1 with a little extra... gear, from the swim. After sorting that out she stayed steady and by the end of the bike leg had moved to 4th!
At 10k into the run the heat was on. literally and figuratively. The temps soared and although her pace was right on, just over 9 minute/mile pace, her stomach fought back.
Claire stayed calm and did what she does best... gets tough.
while to keep pace she stuck it out finishing 25 minutes or so faster than her best IM ever in much tougher conditions. way to go Claire!
Pic to come!!
Tuesday, October 27, 2009
Sunday, September 20, 2009
Wednesday, September 09, 2009
Coach EK measures his effort in the tough and technical 4.5 mile TT (no TT bikes allowed!)
The first edition of the Steamboat Springs stage race saw many from the EK Endurance Coaching team racing and racing well! 2 riders in the Pro-1-2 field, 1 in the women’s cat 4 field, 1 in the masters 35 field.
Jennica very happy about 3rd over all.
Chris Carr and Nathan West rode hard and consistently in the pro field agents the likes of Ben Day, the Garmin team and many local Colorado heroes. The exception was Nathan’s near total melt down on day 2. After a great TT performance on day one the body was rejecting the effort of the grueling stage 2 which had upwards of 6000+ feet of elevating in only 45 miles! I to was feeling the lack of power in the body. One of the toughest days a rider can have is when there not themselves. Nathan measured his efforts and got to the finish line. In my mind the best ride of the weekend.
He and Chris fought hard on day 3’s road race, a brutal day, to make the first group going into the days last climb.
Jennica Rodriguez continues to make huge strides forward in her first full season of racing. after some major mechanical issues in the TT she rode hard forcing the winning 3 rider move on day 2 taking 3rd place and moving well up on GC. Day 3 saw more of the same on the hilly finish where she moved into 3rd over all and held that position all the way to the final podium! She has come along way from not finishing crits earlier this year to 3rd on the podium at a 4 day stage race!
Brandon Eifrid put his MTB legs to use at the race as well riding hard and finishing off his season Nicely.
Jennica: 3rd stage 2, 4th stage 3, 3rd overall.
Nathan: 13th stage 1
Chris: 13th over all
Thursday, August 13, 2009
A big congratulations to Chris and his team.
Thursday, August 06, 2009
Michelle Pearl with Releaf Therapy has moved locations and is now even closer to Boulder!
5412 Idywild Trail
Boulder, CO 80301
stay tuned for clinics this fall at her new office!
Tuesday, July 28, 2009
Here is a look at what it tock one of our clients, Elisabeth Ryland, to complete her first Ironman.
Lynn, as I call her, is an avid recreational athlete. Enjoying the out doors for many years in Boulder, CO. she has done several triathlons including a few ½ ironman’s.
A year or so ago her and her husband moved to the Philly area for a new job. After getting settled she decided to take on IM lake placid. After getting an entry we got to work on her training. During this time she had several weekend vacations and short work trips. She is a busy engineer working 50+ hours a week for GSK. Her and her husband are slowly making improvements to there new house. The pair had a week long CO ski vacation in Feb, a wedding in Bloomington, IN in May along with some other spur of the moment activities. Sound familiar…
Training and the race:
Lynn started her structured training on Jan 2nd. With winter being full on in the north east, daylight being short and jobs being demanding outside training is difficult at best for many. Lynn’s biggest weak area at this point was her swim with the bike being here strong point.
We set out with a swim focus for the winter months. This “focus” was more on consistency rather than huge volume or intensity. While there were specific workouts that were done most of her swimming was in a master class format. This format works very well as she was able to constantly get feedback and coaching on her tech. At winters end we decided on some one on one sessions with a coach as apposed to a very pricey weekend seminar. It turned out to be money well spent. She did a 1000 yard test early in the winter. Her pace (T-pace) was just shy of 2 minutes/ 100yards.
She improved to 1:50. by the end of the winter and swam (as she put it) a “very controlled” 1:19 at IM USA.
Lynn’s running was again based on consistency. Slowly building up her durability. She came into this raining with some good “base” fitness, as many call it.
This combined with limited time put us in position to develop Lynn’s upper aerobic engine and pacing ability. While she is strong on the bike she had the habit of pushing too hard when the conditions are slow/ tough and going to easy when there not. While this is what we lean towards while racing dynamically on the bike, years of this has lead to Lynn not being in control of her intensity. The road was in control. Not a good way to go into an IM. The winter was full of threshold intervals and occasional group rides with her team when the weather allowed. This combination of different length thresholds intervals, over under intervals and variable paced group rides gave her a much deeper sense of herself, the bike and how to ride “in control”. This was very important for Lynn as she did not train with or race with a power meter.
While only training a max of 10 hours per week she was more than ready when it came time for a big volume block in early march. She did just shy of 20 hr’s this week with class and control. This week was bike focused and included lots of time in Zones 2 and 3.
As spring came we focused on threshold intervals running. Lynn’s 10k pace improved about 15 sec. per mile. Less than I though but she commented on “feeling” better and better, like she had more control. This became apparent when ran at a crushing 9:10/mile pace in a very hilly ½ IM course in NY state. And later when she ran at a pace only 10sec./mile slower that here threshold pace at an Oly. distance a month out from IM USA. Her “long” runs consisted of many 1.5 hour runs. Our thinking here was that: 90’ is very doable and repeatable. 90’ is also past the critical 70’ mark for endurance adaptation. By doing 90’ runs we could do more running in total rather than suffering through 2+ hour runs and loosing out on training time while recovering. As it was Lynn did not get to complete as many of these 90’ runs as we would have liked. She did do one run of 2:08 three weeks out. she ran just under 10’ miles and felt great.
Lynn ran 9:39 miles in the race. we were aiming/ hoping for 10’ miles.
Over coming adversity:
As with all big goals and great journeys one can expect and must persevere tough times.
6 or 7 weeks out from IM USA Lynn was set to go to lake placid for a 3 day training camp. This training camp would give her irreplaceable knowledge of the bike course, venue, race simulation training and was the front end of another high volume block. The week of this training weekend she became ill. Very ill. Getting out of bed was tough let alone training. She did what most would do. Justified that while she would not be at her best and might have to not do as much training, “it would all be ok.” I let her tell me what she was thinking and then made the hard, brutal call.
“Lynn, your not going anywhere this weekend. I’m sorry but you’re staying home end of story”
This was a huge blow not only to her training but to her mental state. Knowing your course and venue can be the key to not making mistakes. It is huge for confidence and poise on race day. She would miss this opportunity.
We decided that she was fit, ready, being healthy and having a bit more “fire” in the belly would be better than one or two more long rides. She had many 3-4:30 hour rides in her legs. After some rest and being sure she didn’t over do it the next week she went to a planned Oly distance tri. It went very well running exceptionally quick after a steady and controlled bike leg. Her confidence was back.
Racing an IM is not about being a tough guy, it doesn’t matter how many crazy rides you did, how many people you dropped on the B2B ride or how you did at XYZ race 2 weeks ago. Racing an IM is about using the tools you have (your strengths) to over come the absence of tools you may be missing (your weaknesses) to get to the finish line as quickly as possible.
Lynn and I decided that she had 2 weak areas. The nice part about these 2 issues was that if she tock care of number 1 the 2nd weakness would already be halfway over come.
Weakness 1: While she made great progress in learning to pace her self and ride steady on the bike I was still worried she may go to hard to early and pay later. Keeping her first hour easy and her whole ride steady was very key. Lynn rode well. I checked about 20-25 other female riders on the race day tracking site and she was the only one who went faster on the second loop.
Weakness 2: The run: while great gains were made running many of Lynn’s long runs were missed or cut short because of life commitments. Sound familiar? I felt if she paced her bike well she would be half way home. Also, as with the bike, starting out easy and keeping pace would be key. She did this well and ran 9:39 miles
Lynn’s race execution was almost flawless,
Swim: 1:19 and 67th in her AG
Bike: 6:38 and moved up to 37th in AG
Run: 4:13 25th/AG at half way and 16th at the finish.
After the race Lynn said what almost every successful IM racer says. “I passed so any people in the last 15 miles of the bike. I couldn’t believe it.”
Sunday, June 28, 2009
The first two days are out and we have all ready gotten some great feed back!
If there is a topic you would like to see discussed contact let us know with some comments
or contact us over at EK Endurance Coaching
What’s in your saddle bag?
having the right tools in your saddle bag will keep you riding through think and thin.
a few key things to have.
- muti tool with full metal chain tool.
- co2 air for a quick, max psi fill
- presta valve adapter
- valve extender
see whats in coach Eric's bag HERE
and for fulldetails sign up for the Newsleter at the EK Endurance Coaching site.
Thursday, June 25, 2009
We have simply to many results to post here. well... maybe not, but more that I am willing to look up and write down right now. BUT...
here are just a few highlighted Results. A big congratulation to the EK Endurance Coaching team!
if i missed you drop me a line!!
Chris Carr: stage 3 Tour of the Gila, 4th
Eric Kenney: stage 4 Gila, 1st
Eric Kenney: stage 1 Gila, 7th
Derek loudermilk: Survived Lance Levi, Horner and more in the Pro event at the Gila
Nathan west: Hugo RR, 1st (upgrade to cat2)
Tim Robinson: in his first bike race ever! 4th
Peter Schimpf: stage 1 gateway omnium, 1st
Lynn Ryland: black bear ½ ironman, 4th in age group. best result ever!
Brandon Eifrid: Teva mt. games XC, 20th.
Brandon Eifrid: angle fire XC – 7th (beat last years time by 8 minutes!)
Chris Long: 5430 Sprint tri, 326th (out of 1154 starters)
RAAm team is almost home, and winning!
Monday, June 01, 2009
Chris Carr is one of the top racers in CO. despite just upgrading to cat 2 last summer he already shows great skill, mental toughness and some big numbers. lets take a look at Chris and the Gila’s tough first 2 stages.
Chris’s threshold power going into the race was 310-315. we soon discovered on stage 2 that he is now up to 325-230. Stage one offers everything one can ask for in a bike race. 95 hot, windy miles. Attacks that seem to never stop. Long periods of riding slower that slow and a grueling steep climb to the finish.
Chris did not have a great day. I have done this race 3 times now and to be honest I am not sure what a good one feels like??
Chris is 143lb’s his max power is around 1400 watts and is a very well rounded cyclist.
The raw numbers:
~Time 4:30/ 95 miles
~Avg. power 186
~Norm power 240
~30 spikes at or over 10 watts/ kg of body weight
Tough stuff for sure. Now, Chris missed the break of 7 or so riders that rode away at about 65 miles in. also his peak 30’ which was much lower than he is capable even fatigued was at the end of the race. You could up these longer mean max power numbers for those in the move. I was one of them but no power data on my bike that day.
With myself being 155 lbs and in the break. We could say that a rider in my shoes would have to do 3500 kj’s on this day. I to did not have magic legs and was dropped by a 3 of my breakaway companions. I probably did 280’s on the 30 minute finishing climb. Again, at the end on my 3500 kj’s. pretty stout. This was good for 7th place on the day but still many minutes down.
Even without being in the breakaway Chris had 32’ in his Zone 5 and 6. 20’of that in Z6. an hour in Z4, with just over 90’ in Z1 or not pedaling. Judging by the way things played I could safely say our Z5-6 time was probably pretty equal. But my Z4 time would be quite a bit higher. Say 1:20- 1:30 in Z4. that is a beefy ride. I think we can see the cause of that “not so magic feeling”.
The biggest part of the cat 2 stage one at the Gila is both tactical and physical. One knowing what moves to get into, you can’t cover every move. And two being able to get into them with efficiency. Even the smartest rider will have to make several efforts off the front of the pack. And then ride a solid 30’ TT up the last climb. its steep, aside form the flat section after the first 5’ so of the real climb. so figure it’s an ITT effort.
So as you can see trying to mimic this in training can be done in a fairly straight forward manner. Rack up the kj’s preferably with a fast flat/rolling group ride, then straight to a steep 30’ climb and give it all you got!
Lets not be hasty though. Developing ALL of our zones, all of our “engines” and skills is v ital to success. Yes you have to be able to climb fast to do well on stage 1 but you have 90 hard aggressive miles to survive before you get there. Spend time on specific intervals and training!!
Day 2: Chris’s numbers were… off the charts. He was attacking in the first hour. He did a normalized power on 320 in the first hour. With the last 5’ being around 350. my legs hurt just talking about it. This caused a huge reaction from the field and with 2 climbs being involved in the first hour we dropped about a third of the field. This was finished off with the last windy 30’ climb, where, while sitting in our “peloton” of 15 riders by half way up, he was pushing upper Z3, 280’s. like I said, stout riding. This 3:30 hour stage required a 256 norm. power out put.
This stage is capped off with another 10 miles of windy riding to the finish. A long slight up hill sprint to the line.
As you can see to survive the Gila you have to be a very complete rider. You gotta be able to do it all!
Monday, May 11, 2009
Everyone posted great numbers as well.
Brandon continues to improve, pushing more and more watts at the end of hard road races. Chris Carr’s attacking on day 2 caused almost 30% of the field to get dropped in the first hour! The first 2 climbs we extremely tough. Chris’s normalized power for the first hour of the race was above his Threshold! …Time to raise that number…
More impressive was the last 10’ of that hour were well above his threshold! Very hard and aggressive riding! And to rip apart the TT the very next day with a 4th place. It was just down right impressive!
Congrats to all!
Sunday, May 03, 2009
sometimes things just go perfectly. I mean perfect. I will say I got lucky, it just worked out. others will say "you made it happen perfectly" probably a bit of both... either way I pulled of arguably the biggest win off my cycling career.
Big thanks to team mate and friend Max Taam.
The rest of the EK endurance coaching team rode well conserving for the Gila monster RR tomorrow!
Saturday, May 02, 2009
cool as ICE!
Chris gets 4ths today, only 22 sec. off the lead!
Can you say Aero!!
And rockets home for 4th place!
I take off for a solid 9th place on the day and bring myself back into the top 8 on GC
Thursday, April 30, 2009
Wednesday, April 29, 2009
Tuesday, April 21, 2009
Friday, April 10, 2009
Monday, April 06, 2009
Our last day In
the men’s cat 4 team has entered a Team Tim Trial.
w spent a good portion of the day working on the dynamic nature of this skill
and a skill it is.
not long after some "controlled" work it all started to click. we slowly added intensity as the day went on.
I was very pleased with the huge amount of progress we made in sure a small amount of time!
Saturday, April 04, 2009
A few picks from town at the end of the ride, in the sun no less...
Hopefully more pics and vids tomorrow.
Friday, April 03, 2009
Monday, March 30, 2009
After the ride we re-filled with water and hit a local climb. steep, 30’ long or so and through down. A huge and fun day of training. This picture of Chris Carr who was putting on his (I feel fine) face despite having 3+ hours and 2500 kj’s in his legs…
Before we hit the climb I gave everyone there goal avg. watts to hit.
And I was very happy to se that everyone nailed it. Nice work everyone
I tock a great pic at the top. Great views and some not so great looking faces, but it didn’t come out. I mistakenly put myself in the picture and think I broke the camera with my ugly mug!
Happy training everyone!
Thursday, March 19, 2009
1. If your training camp will include a training race or competition of some sort, read the article I have written entitled “Training in Training Races”. There is some valuable insight there.
2. Make it a group event: As they say, “Many hands make light work”. Many hands also make hotels cheaper, gas less expensive, and a more enjoyable time all around. But, be sure to keep this group a manageable size! Everyone one should get along on a personal level as well as have similar goals on what they would like to get out of the “camp” experience.
3. Make connections: Just because you have the best group to hang and train with doesn’t mean that there aren’t others out there doing the same thing, particularly at a race. Make friends and invite people to eat with you. You never know what connections you’ll make. On our recent trip to Tucson, we met some great new friends from Alberta, Canada and I ended up signing up a new client.
4. Get someone else to pay! Even if you don’t run your own business maybe you can set up a meeting with a business partner from your day job or attend a conference on the way home. Even simply trying to set this up can earn you huge brownie points at work despite your untimely long weekend vacation.
5. Get some local info: Get information about the good and bad places to go. This goes for everything; food, training rides, bike shop, grocery store, market, everything!!
4. Bring extras: Never get caught unprepared. Remember to bring extra tubes, tires, pumps, wheels, everything!
Thursday, March 12, 2009
Tuesday, March 10, 2009
great training ride today. some nice dirt roads.
A few great climbs. I had a vid of one but my phone doesn't want to send it.
As you will see the shorter powers are pretty low. our rides are now shifted to longer steady riding. Tempo to threshold on the hills, trading steady, zone 2-3 pulls on the flats. This puts training stress on different systems then the racing we did. Further more it emphasizes putting out good (long, 30’+) power after being fatigued, like one experiences at a big stage race like the tour of the Gila. Riding in this manner is also the “easiest” way to rack up the kj’s . keeping zero watts and lactate producing efforts to a minimum.
We had some coasting time and the dirt road decent which lowered our kj’s per hour quite a bit. But it is not uncommon for many athletes to get 700-900 kilojoules per hour with very minimal fatigue!
Monday, March 09, 2009
Ahh what we'll do for 30 bucks...
The circuit race today was… snappy. The 5 mile loop had some fast big ring climbs a sharp 6% section at the top and some long sweeping down hills. The slight head wind on the down hill section made it very hard for a break to make it. But we still tried. Allot!
I followed several moves that looked good, bridged to one and made a big late race effort with 2 other riders. Nothing made it today but the pace was high enough that several riders did get dropped. Nick also made a fine move with 2 laps to go but again it was brought back.
Everyone stayed up right and the top 3 today were all placed close to me. After the respective time bonuses I fell back to 10th on GC. I was a bit disappointed at first but I did everything I could have done. It was simply bad luck that 2 rides directly behind me on GC scored time bonuses. And with the down hill right hander before the finishing straight I was not going to elbow into that in the full pack.
The legs felt better today and I felt good about my tenth place and my activity. A solid TT effort, 50+ miles in the breakaway on day 2 and lots of attacking on the last day.
Now we are trying to figure out how to ride mt lemon and get back before 1pm.
25 mile climb at 260 watts, 4.3 % grade, plus the decent, it’s a 50 minute drive…
I need some more food, my head hurts. More pics and vids to come!!
Sunday, March 08, 2009
breakfast Belgian style!
The road race to day was pretty solid racing I must say. I very smartly attacked in a perfect spot at the perfect time early and we had a nice break going. The issue was that there where only 3 of us and no one from the 2 larger teams. The wind got tough but we gave it out all. after 50 mile or so we were caught. Some counters went. Nick covered, then, after a little sitting in to recover, I went to work trying to keep things together for the sprint. Nick has been racing at the new velodrome in
Group after group would get 50 meters and it was devastatingly hard for me to turn the speed necessary to close the gaps. With 3K to go we had it all together again and the sprint was on. Nick got into perfect position coming through the last turn, 3 wheel 150 meters to go. a slight cramp cost him 2 or 3 spots but still had the finish in his sights. Then a touch of wheels brought 3 riders down. As Nick maneuvered around them, wheels locked, he was hit from behind and our stage placings when with him.
He is OK, a few scrapes but pretty minor all in all.
We raced well. Sometimes things don’t go your way. he racing was good. Aggressive, smart, positive, hard racing. And we did what we set out to do, be factors and ride hard.
I moved up to 8th on GC after some crashes and maybe people getting dropped? Not sure.
So we have some work to do. Should be another tough one.
Friday, March 06, 2009
The drive was a success. We took it easy and did it in two days, having the “hook up” in Albuquerque . After our arrival we had a very nice Tucson style ride. A few climbs, narrow roads and great scenery.
3:12 aand 3:21pm start time tomorrow. http://www.tucsonbicycleclassic.com/ttstarts.htm send us some good vibes! We’ll take a morning spin on the course check thing out, and just give it our best go. while I would be lying if I said we were not looking to perform well, it is our first race and were are just super happy to be here in the warm and hospitable land of Tucson, AZ and looking forward to 3 days of racing and 5 of great training! TT tomorrow… Stay tuned!
Thursday, March 05, 2009
The TT today was great. Some windy conditions but at 8 minutes it gona hurt no matter what. I posted a 7:52 which was good for 12th place. I felt good and judging from my time, the wind and my pre ride in the morning at an upper threshold wattage I would estimate I did between 370-380 watts for the race effort. not a bad effort for my self.
With this being our first race of the year and being so far from our local scene we realy didn't know what to except. One thing is for sure the So-Cal and local boys came to play!With a short TT the times are close. 2 others riders has the same time as I did! At 12th I am 37 sec. form the leader and Nick is at 1’ mid pack. We imagine that everyone will be racing to win tomorrow. There’s no doubt it will be a tough one!
Pre race Nick was kick’n the NIN and fatboy Slim trying to get some samples up. how do I up load audio files??
Tuesday, March 03, 2009
Spring is coming fast in Boulder this year. We have had several days of 60+ degree weather. This makes for some easy motivation and big group rides. The famous weekend group ride in Boulder is about 2.5 hours long and usually attracts over 60 riders! With lots of cross winds, a steady pace, and a stop to regroup after the Carter Lake climb/smack down, this ride is a lot of fun and makes for some great training.
I participated in this group ride, along with two of my clients, just this past weekend. I am always careful with group rides and urge caution with my clients as well. Too much of a good thing can be bad for the legs and end your season early if approached the wrong way. For me and my two clients this past Saturday, the training was perfect. With all of us preparing for the Tour of the Gila later in the year, this fast, flat, windy ride makes for great stage one preparation. We finished off the day with a steep 30 minute climb. The ride was fairly long, 4.5 hours or so, while still being quite intense.
I had mixed feelings about one of my clients dropping me on the last climb of the day, but I knew it was coming. While I was disappointed that I couldn’t respond to his brutal pace, I couldn’t be happier about his performance. He is responding to his program better than I imagined. He will be a major player this season.
In other news, racing season has started. While I skipped out on the first race of the season, a teammate and I will be headed to Tucson for a three day stage race this weekend. Check back here soon for real time updates from the race.
No one had enough air on the ride
Thursday, February 05, 2009
Some times you have to go with the flow. In winter, or really any time, mother nature, your career, wife, husband, kids, friends, can throw you a curve ball. It snows on your long bike day. Your “inside” week of training is warm and sunny or your warm sunny week that you planed to kill it finally comes and your legs are just not there. In short this is what we call “life happens”. When it does we need to adjust appropriately to meet our most important, long term goals.
Here I am skiing in the Rockies. A great weekend but now I am paying for it and for longer than I thought. The following week, a 60+ degree week, and I am on the couch waiting for the legs to come around. Frustrating? Sure. Being impatient and cracking in my early season sages races, devastating.So go with the flow gang! It is easy to get caught up in the day the week. “I gota get this workout in” do you really? What’s the benefit? What’s the cost? What’s the risk? Ask your self these questions before heading out next time. And have fun!