A few photos from my disposable camera

On the bike path from pool in Dobbiaco up to Cortina

In the restaurant a couple hours later at the top of the nasty Tre Cime Lavaredo - wet and cold but happy to have survived cold rain and lightning.

Beer, ice cream and cappucino in Austria - mmm :)


With Randy and Douglas atop the Stelvio - look for these guys at Lake Placid and Kona



Another photo atop the Stelvio with Gordo (nice hat) and Johnny Newsome who made sure things ran smootly while also training big

Riding the G-train from Bolzano to Trento with Anthony sitting second wheel.

Steven crusing easy on the way out of Bolzano before cranking up the Lordy Lordy please slow down machine on the homestretch into Verona

A sign on the way to Verona. The bartender at the top of the Stelvio was convinced that Molina was of Italian descent even if he does claim Mexican heritage.

Back home with my three favorite people (Lauren turning six on June 23rd, my uncommonly supportive and understand wife Karen, and Lindsay 7).

Another family photo

Pretty In Pink - Part 2

Written up the second part of the camp on my Blog here

Epic Italy - Day 8 Part 2

Before I had to board the plane I believe we were at the point where we had stopped to refuel from the van just south of Trento. As I noted Molina and Randy caught up to us at this point and we (Gordo, Steven, Anthony, Douglass and I) waited for Scott to get a spare front wheel from Ian as Scott had broken a spoke. Earlier in the week his hub required some maintenance and I had a pedal go bad. With all the rain and kilometers the bikes are taking some abuse. To be honest, Scott’s bike is in need of some TLC and I think he’s going to have it rebuilt when he returns from this trip. Gordo is encouraging him to do so as Gordo has recruited Scott to join him for an altitude camp touring around Colorado for a week or so. Scott can push Gordo in the pool and also provides great company. Somehow, Gordo managed to pull Erin (Scott’s wife aside) during the trip to get her support. Not sure whether Scott is thrilled or not by the prospect of chasing the G-man around the Rockies at the moment given our fatigue but I suspect he’ll be fired up to go in a day a too. The prospect of riding around his old stomping grounds from when he was based out of Boulder has to be appealing and the altitude training can't hurt as he tries to ramp up for Kona. Despite the comment on Scott's blog about being less than pleased with his swimming and cycling, I have a hunch he's going to be ready to go in October. He's not where he wants to be but he's come a long way since knee surgery last year. Both Scott and Gordo seem to be on track coming into to fine form for their upcoming races.

Back to Friday’s ride. As I noted, we had been on the bike path for over 100 km at this point. The bike path network in Italy is astounding in both its scale, quality of road service and beauty. On this Sunday I think I saw more bikes in a single day than I ever have before. I saw mountain bikes, new carbon road bikes, touring bikes, handcycles, 2 year olds on bikes, classic Italian racing bikes that had clearly been maintained with loving care for decades. Not a lot of helmets on those older guys but I guess they figure they've lasted 70 years without one so no need to change. There were quite a few "aid stations" along the path where you could by fresh fruit, coffee, beer, wine, etc. It's becoming more and more clear to me why I have seen considerably less overweight individual here than in most areas.

Once back on the road we had a bit of an incident. The bike paths are great but there are several areas where you have to make pretty quick turns to stay on course. That's not a big deal if you've been riding them your whole life but if you are crusing along at 40kph, are not familiar with the path and have been training for 8 straight days it can be a little challenging. We missed one and slowed quickly and Scott ended up running into the back of Anthony. Steven also ended up on the tarmac but was apparently uninjured. Scott had some nasty road rash and announced at that point that he was done with the path and was getting on the road. Seemed sensible to the rest of us and we rejoined the two lane road headed for Verona. There was a bit of traffic including quite a few Ducatti's for whom it was apparent the speed limit was irrelevant. It certainly get your attention when 7 or 8 of those Italian Stallions come up behind you through a turn at what seemed to be 100+ mph and have there bikes laying over to the point where their knees or nearly touching. Actually the wake up call was needed as about 40 km from Verona Steven moved to the front and put down the hammer. To my untrained ear, Steven's accent sounds a bit Scottish and I have visions of Graham Obree or David Millar on the front. I don't know how fast we were going but it was plenty fast for me. Afterwards Steven said that he felt the it was the Pink Jersey's obligation to do it's share of the work and when he saw the 40km sign he just told himself that it was a 40 km time trial. I was really impressed with the effort given all the work he's done this week. About 15km or so from Verona I began to suffer on a few slight inclines and pulled out of the paceline. I managed to chase back on but then fell back on the next climb and was nabbed by a traffic light so had no chance to catch back on. It was then that I realized I had a puncture on my rear tire. To be honest it was a bit of a relief as I didn't feel obligated to chase back on although I was a bit disappointed that I wouldn't be able to ride into town with the "peloton". As luck would have it John Ellis pulled up in the car at this point and thankfully changed my tire. I remounted and cruised the last 10km back into Verona reflecting back on the week past which including the lowest of lows (unable to walk and riding the van on day two) and the highest of highs in our successful assault of the Stelvio. While I hadn't met my pre-camp goal of completing the minimum swim bike run sessions every day, I had come through much better than at Epic France and was confident that with some rest this training camp would be taking my fitness to a higher level. In addition with my two hour run that morning I had managed to more than make up for the missed sessions so my total volume was above my pre-camp goal and I had maintained reasonable intensity as well.

Steven and I had considered going for 200 km as neither of us had done a 200 km ride but after the flat I thought better of it realizing that I would barely have time to pack my bike before dinner. That combined with the prospect of living the hotel at 5 am for a ride to the airport caused me to sensibly accept the 170 km we had ridden. I actually considered going for another run to try to get 3/4s of an ironman of training in as I had swam 3km, run 14 miles and riden 106 miles or so already but fortunately recognized that such a run would likely do little good and had the potential for a lot of harm. Somehow I managed to find the hotel without making a wrong turn. I've come to really enjoy navigating around Europe and there's a certain sense of accomplishment in finding one way. Upon arriving at the hotel I immediately packed my bike to get that out of the way before I had my shower and began imbiding as I had a feeling my tolerance would be minimal.

We were all ready to eat at dinner and had a good time reviewing the many photos John Ellis and Julie had taken. The wine was flowing and the Grappa although I have to say one sip was all I could bear of that infernal concoction that Molina has such a taste for. After the meal Julie brought and very large wheel of extremely smelly but quite tasty cheese that I believe Erin or Scott had brought up from their time in Tuscany.

Later we headed into the center of Verona for beer and pizza at an outdoor cafe across from the ancient stadium. A few of us stopped for gelato on the way. I had heard that Jo had asked Gordo and John Newsome about their view on her racing an olympic distance race the following weekend (just for training of course). They both quite sensibly advised against it. I couldn't resist asking Molina for his thoughts in front of Jo. Having been coached by him for a few years and knowing how often he raced in his prime I had a suspicion he might say something to the effect of "go for it" which of course he did. I found it quite amusing especially as his head slumped over and he fell asleep at the table no less than 5 minutes later. For some reason at this point I thought it was a good idea to grab a handful of the dried peppers on the table and started munching away. Pretty soon my mouth was on fire and I was draining a beer which didn't do much good. We all agreed it was time to leave. I held back a bit to order two more gelatos (mint and cafe) which seemed to take the sting off the peppers. I wasn't quite certain of the route back to the hotel but managed to find my way as did Scott who had been unsuccessful in finding a cab.

Off to bed for four hours of much needed sleep before heading to the airport for the journey home.

Jo: day 8

Sunday 15 June 2008.
Epic Camp, day 8

We’re already on the last day. Some of us may also be on our last legs, too, but I certainly don’t want it to end. I’m still leading Scott in the points competition (which I would never have believed a remote possibility at the start of the camp!) so wrench myself out of bed for an extra-point 50 min run. I bumped into Mike who was up doing the same thing. We both understood that this was a run to be done in private though – I reckon I covered about 4.5miles in the 50min!
This was immediately followed by our last points challenge – a 5km uphill race. I felt pretty confident about this, due to my size and prior hill running events that I have done, plus my long warm up. Unfortunately, after a characteristically fast start, I realized that 5km uphill would take a long time and would be hard work. Especially on the swollen knee that I’d been carrying around with me, and started to fell really quiet uncomfortable. This might have had something to do with the generous quantity of wheat-beer that I drank the previous night! I slowed the pace, and was gutted that practically all of the guys just cruised on up past me. Including Russell who’d decided that an in-bed warm up was the secret to success, literally just clearing the duvet as starters’ orders were given! It was pretty miserable, and I was thankful that it was short and over soon. I sulked a bit in the car back down to breakfast – especially as there was talk that the committee were not going to credit my 50min run as a separate point.

I was determined to try ad do one of the points swim sets that I really liked the sound of: 3km swim as 12 x 100IM/150free. Funny swim strokes are certainly not my forte, but there were not set times and having completed the 40IM the other day, I knew tat I could do all of the strokes for more than 25m. The issue would be the cold water – most of us were wearing wetties for the outdoor pool sessions, even so I was always coming out of the pool cold after an hour. The ‘Epic Committee’ let me know that they would not allow this set in a wetsuit (a massive U turn, as I’m sure that’d It’d been ok’d previously!), so I was going to do it just for fun. I soon realized that the decision not to credit the session in a wet suit was ludicrous as it was virtually impossible to swim butterfly with your shoulders trussed up in neoprene!! I called it a day for fear of drowning, and finished my 3k swim with a set of 400s on 7min (it was supposed to be 6:45 but that didn’t last long- again, I blame the beer!)

There’d been ma lot of banter about the flat 100 –ish mile rides back from Bolzano to Verona being a fast paced chain to pull us all home in 4 hours or so, and as we set of on the cycle path, which apparently covered the entire route, the pace certainly wasn’t shy. Again, for me it was a question of finding a good position in the line where the concertina effect of the slowing and starting again were minimized , and hanging on in as close to the wheel of the biggest guy I could fins. I generally chose Randy for this, a broad build and an experienced cyclist too, so he tended to ride nice and consistently. Being on a cycle path, however, there was a fair amount of slowing and stopping as we negotiated turns and other cyclists. After 90 min or so we stopped for a pee break, Steven had been pulling the front along at 24 mph, and I when I asked if we could perhaps slow the pace just a little, to enable me to breathe occasionally, there was a general murmur of ‘that would be nice’….but the result was an increase in speed the next time that the group had to slow, an attempt to shake some of the slower riders. Most of them hung on, and by tales told that evening received a really good work out clinging onto the back of the StevenGordo train – which they were buzzing about. For me – maintaining that effort was just a bit more than I could cope with (90min at HR over 150 already) so I dropped off the back and decided to enjoy the final day, riding a solid but more sensible pace. There was headwind, which made things a little harder on my own, but the route was all down hill and mostly on a well- marked cycle path, so I kept my head down and my efforts up and enjoyed my own reflections on the week that had passed. It took me 6 hours to arrive at our hotel in Verona, the last few miles a bit hectic as I was unsure of my route and anxious about not having much time to pack my bike up before enjoying the evening. It was rather rushed, and result in Steven and I being rather late for supper -but wee didn’t miss much h- that hotel’s restaurant was so piss –poor that a group of us headed into town to celebrate surviving the camp with pizza and beer in the old town square.

Training stats at the end of the 8 day camp:
Swim: 26km
Bike: 670 miles over 8or 9 major passes
Run: 87 miles
Total: 65 hours

Phew. I’m beat - this blogging thing really takes it out of ya…

Jo: day 7

Saturday 14 June 2008.
Epic Camp, day 7

Big day today as we ride over the Stevlio Pass – at 2800m, it’s pimped as the most brutal climb in the Dolomites. The group headed out for a pre breakfast run together around the town, I was deliberately taking it easy in order to preserve what I had left in me for the big climb – not keen for another day like yesterday – so when the pace increased I fell back and continued at my own pace for the 50 min. Steven, Gordo and Mike had elected to do the same, I noticed. A good breakfast, and in the pool a similarly non stressful set of 9x300’s on 5:15.

Out on the bike, we had approximately 60 mile approach ride, which was predominantly flat. My concern was getting dropped by the group prior to the start of the KOM assault on Stelivio, and over extending myself in a battle to stay connected. Fortunately for me, the guys were all taking it relatively steady, including Steven who was working for me today! Riding behind me, he ensured that I remained close on 3rd wheel, quickly coming through to fill any sizeable gap that formed between me and the wheel in front saving me from those draining surges. We reached the aid wagon after 3 hours, in good shape and all keen to get started on the climb, which would occupy the following 2 hours and 25km of our lives.

There is a long and fairly steep approach to the climb, taking us through a couple of towns on the way. I found my position on the front of the group and using the 150 BPM principle managed to stay there, but could see that Douglas was not far behind and towing a couple of the others. Mike P, who has revealed himself to be a very strong climber was just ahead, and seemed to be riding along side Scott, with Gordo John and Steven up front. I really wanted to push on and catch them, so at each turn in the road I gave a little push more for a few seconds. By this method I soon opening up the gap on those behind me, but had made no apparent progress to those ahead, so it was quite relieved that, by the time we reached the bottom of the really steep bit – the 48th switchback – they were out of sight. Time now to get into my own rhythm – keep working steadily, putting in that little extra effort on each switchback, enjoying the sensation of flattening off out of the bend to spin the legs. Recover, push, recover, push and maintain HR of around 153. Play games with the numbers on the switchbacks, the elevation on the garmin and kilometres covered. Halfway, 2/3rds, 3/4s … Look down the road behind for the tiny figures of the other riders in our group, squeezing frozen fingers into my handle bars as the temperature drops when I clear the tree line.

With around 10 turns and 800m to go the road takes a general swing through 90degrees such that the last remaining portion of road is presented in all of its zigzagging glory ahead, with the buildings of the summit resort atop. So near yet really, so far. Be patient and continue….as the figure of Douglas comes into view behind. That provides a little additional adrenaline, , and despite the slightly nauseous feeling due to altitude, and the increasing fatigue in my quads, I push on – with a little music now to help me along.

Finally over the top – the pleasure of those last few turns is hard to describe – and the sensation of standing it at the summit looking right down over the other side of the mountain in a light flurry of snow, so worth the effort. Not to mention the view back on the road below. It was damn cold and everyone was well wrapped up. I had a small cough, which seemed to expel more oxygen from my lungs than was available in the thin air, triggering a mini fit of hyperventilation, fortunately I was well taken care of and someone knew just what to do with a plastic bag in this situation.

Steven and I were the only people who took the opportunity to ride back down the pass – and in doing so, it really hit home just how damn long a climb it had been! It was good to get a car ride back to the hotel afterwards, and I appreciated another chance to seek out some training advice from Gordo.

Jo: day 6

Friday 13th June 2008.
Epic Camp, day 6

Still feeling pretty moody I headed out for 1h40 run on the track in the rain. It always sounds worse than it really is as you lie in bed listening to the weather falling, and this proved to be the case as, for the first half of the run it was just a bit drizzley. I hardly noticed as it got progressively heavier. Coming through one of the tunnels on my return, I tripped and fell on a rock that I’d not noticed in the dark. Went flying, landing on my shoulder elbow and left knee, which would be pretty painful for a good few days. I limped for a bit and realized that I was soaked and had better get back as fast as possible or I’d be really cold. Truth is that I’d only really done this run a s means to making up the points that I was sure to loose to Scott and John in the aquathon which was scheduled later in the morning – behaviour that I’d originally set out to avoid. There was certainly no training benefit and now I’d suffer with my knee for the rest of the camp, but I guess I cannot suppress my competitive instincts.

The rain put pay to the planed aquathon, since the outdoor pool did not open and we relocated to another, indoor 25m pool in town. The mood amongst the Epic Campers was generally grey and lethargic, though we were at least glad to be given a ride to the pool rather than having to ride there in the continuing downpour! In the pool I was able to crack the 20 x100 on 1.40 set.

A quick change into ‘race kit‘ for, as an alternative to the aquathon, the team had organized 10km race – with additional points being awarded to the closest guess to their actual time. My guess was 42.5min. I setoff fast, cross country style- partly out of habit, partly for the temporary amusement of Scot and Steven , who I stuck with fro about 1km. After about 2km I started sliding back through the field and finished up behind Gordo, John , Scott, Steven, Russell and Anthony. Not exactly sure of my time – but it was in the region of 35 min! I’d felt good running and was fairly certain that I’d run better than 42.5min pace, but not that much better! Reckon it was about 8.5km at most.

As we were having our usual picnic treats fro lunch the sun came out, and it was nice to get on the bikes and en route to our next hotel destination, Bolzano. Just one climb today – the Passo de Erbe at 2000m. The fatigue in my legs really made itself known in a big way as soon as we hit the foot of this relatively minor pass, and I could only watch and whimper as one by one the guys pedalled past me. Only Russell, suffering with a horrdio cough all eek, and being sensibly restrained remains just in sight behind, and provided just sufficient motivation to keep pedalling to stay ahead. It was a suffer fest. But worth it for 55km of descent into Bolzano! And a pretty luxurious hotel - our room had a bath and I could give my poor legs a cold water treat before heading out to the poolside to relax and admire the view of the mountain we’d ridden over.

Jo: day 5

Thursday 12 June 2008.
Epic Camp, day 5

2hr run with Steven on the bike track which runs behind the hotel before breakfast The track is predominantly uphill on the way out, and suspect that it would eventually intersect with the bike path that we’d used the previous day to get from Brunico and extends on as far as Verona. Out at 5am, we saw a mountain moose-type thing and several other smaller mountain creatures out doing their thing. Very peaceful. We were both pretty tired – our average run speed only just over 9 ½ min mile.

Today was a ‘free choice’ day -a chance to take it easy with only the minimum 3kswim, 60k bike and 50min run to complete. I shoved my bike in the van and took a lift to the pool, where I’d go for a bonus 6km swim including the 10x 200/3.25(wetsuit) set, followed by a pyramid set of my own. I occurred to me after about 4.5km that this was possibly the longest swim I’ve ever done. Steven and John N were waiting with my bike when I finally emerged from the pool, Steven and I enjoyed the leisurely cruise as far as the first town of reasonable size to drink a coffee before going our separate ways – me home, him for an unexpectedly brutal ‘scenic loop’ which took him a further 4 hours and over 2 significant mountains! It started raining heavily not long after we said goodbye, ironically noting how under dressed we were, and that short ride back felt very hard on my fatigued and chilled frame.

Stats to end of day 5:
Swim 15km
Bike 420mi
Run 60mi
Total 42 hours.

I really was not in good spirits at the end of this day. Not having slept well at all since the start of the camp, fatigue was beginning to get to my nerves and I worried that perhaps I’d overcooked it. However, at this point I’m holding 2nd place to Steven in the points comp, just a head of Scott and John N, which is providing plenty of motivation to keep on it.