EPIC DAY ONE

I woke up just before my alarm was set at a little before 5AM. I headed downstairs chopped up some fruit and had my first coffee of the day. At 5:45AM Scott dropped by to pick us up and we headed to the pool for a quick 60-minute swim. With that out of the way, we headed back home for a monster feed.

    The first 160K were pretty uneventful — I managed three flats, Molina cramped up and Macca (Chris McDonald) won all the sprints. We had awesome weather and a sweet tailwind blew us into Geraldine for a huge meal that had been prepared for us by Mauricio and Wyanne (our massage and epic support crew).
    After lunch, the climbing began and our tailwind swung round to a headwind. I'd told the guys that I take the passes "very seriously" so once John lifted the pace for a while, I decided to have a go. Macca hung on my wheel and the two of us headed off toward the first summit of the day. Lucky for me, he was running short on water. After a little barter arrangement, all I had to do for the KOM points was pull him to the summit and give away all my drinks. We made it over the top for my first points of the tour.
    We regrouped at the 205K mark and sustained our first casualty of the day when Scott's body locked up. It's the only time that I have ever seen him frown. The grey mood only lasted halfway through his first pint. I was feeling a bit dry after dealing away all my water so loaded up with about 2L of fluid and we rode off with me looking more than a little pregnant. From Ultraman, I remember that the only thing that we can't survive is dehydration.
    The last 45K of the day was pretty tough, mainly uphill, into a headwind — just grinding it out. I managed to snag max points on the second and final climb of the day (Burke Pass). After the pass, the pace eased off considerably and we rolled into to another solid feed.
    I think we'll be sleeping in tomorrow!

Day One Stats:
60 minutes swimming
250K riding, 32.4 avg speed

GC Points: Macca: 16 Gordo: 12 John: 9.5 KP: 4.5 Scott: 3 Andrew: 2

Sprint Ace Points: Macca -- 9 John -- 4 KP -- 2 Gordo -- 2 Andrew -- 1

KOM Points: Gordo -- 10 Macca -- 7 John -- 5.5 Scott -- 3 KP -- 2.5 Andrew -- 2

Other noteworthy points…
Macca’s 60kph speed wobble & Andrew’s flirtation with severe dehydration and stream drinking.

EPIC DAY TWO

It's a beautiful day in Lake Tekapo and Molina redeemed himself by announcing that he was off for a run. Macca and I joined him for our kick off run. I was feeling like the Tin Man at the start, but came right after about 15 minutes. We ran around the lake and I was inspired to take a short dip. It was cold, but not as bad as the last time I swam here.

    We had another fantastic start to the day with light winds and cool temperatures. Our ride started alongside a canal and the flat was a nice way to ease our legs into the day. We took our first break at Lake Pukaki, a man-made lake that's backed by Mount Cook. Following our break, John stepped to the front and took the first of several massive pulls — he's getting ready for IMNZ and looks set for a strong race.
    Our only sprint of the day was just before lunch and, yet again, Macca took it out. However, Molina (back from the dead) didn't make it easy for him and Big Mac had to work for his three points. I snuck across in third.
    Following lunch, we had 20K into the wind before we hit the only major climb of the day. Mauricio had been riding with us from the start and kicked the pace up to tempo as the grade increased. I had a go and soon it was Molina, Mauricio and me. I'm not sure what go into Scott, but he was hammering up the hill. I was simply hanging on for dear life and praying that he'd ease off just a little. The pace slowed a fraction and I went for a max effort sprint — it was just enough, but man-o-man did it hurt.
    I was pretty shelled after the climb and simply hung on to the guys for a bit. We had a nice tailwind for a bit and then we turned for the final 30K of the day. John took the pace right up and we strung out behind him. I was in a bit of pain and then Molina came through and helped with the work. Following Molina taking a pull, I figured that I had to dig deep and started to pitch in. We worked ourselves ragged and made it into Wanaka in good time.
    We are now off for some Thai food -- the lads are all suffering various digestive ailments from the big days. However, spirits are high as we are looking forward to a regrouping opportunity tomorrow with a swim/run day.
    Total riding distance for the day was about 195K — the road maps never seem to be accurate so it's always a bit of a guess for what we will actually end up riding.

GC Points after two stages:
Macca -- 22
Gordo -- 18
John -- 11.5
Scott -- 9
KP -- 4.5
Andrew -- 3

Sprint Ace -- Macca
KOM -- Gordo

EPIC DAY THREE

Everyone is holding up very well after two huge days of training. We kicked off the day with a 75-minute swim in a very, very hot pool here in Wanaka. After we had our second breakfast and a nap, we headed out for a long run around the lake. It was a rolling route on a seriously windy day.

    John has a stress fracture that he is healing and was out riding again today. We were thinking about him battling the winds around the district. He rolled south at 55kph and then rolled back north at 17kph. John said that he was only blown to a stop once! Right now, he's leading the way and setting a fine example for all of us. I want to be that fit in my 40s!
    Molina took some of the lads out for a strength session — I was feeling a touch on edge and skipped this one. He worked the boys pretty seriously, no doubt making my KOM job a little easier for tomorrow. We'll see... it's the longest climb of the tour and we are going to have a sprint at the end of the day. Could this be the end of Macca's unbeaten streak?
    The rain held off until just before dinner when a front came through and doused the town. Right now, it's nearly 9PM and the rain has left. The forecast for the morning is showers then clouds. We might just sneak our ride into a good patch!
    Good thing that I am not competing on the beer front — even with Scott spotting me a 4:1 ratio, I am well down. The Terminator is back in the saddle after a rough start. His foot is a bit screwed, but he looks good to swim and bike. The half IM in Queenstown should be interesting, I might just have a shot at our head-to-head match up.
    No change in the GC, but John got a few bonus aerobic hours on all of us... and THEN did the weights with Molina and the boys!

EPIC DAY FOUR

Have to admit that I was pretty shelled last night — spent four hours lying in bed looking at my ceiling (a sure sign that I had extended myself).

    Managed about five hours of sleep then woke up, had some Molina coffee (quite light!) and went for a run with the boys. We took it very easy and stuck to the flat. Then back home for quite bite to eat and off to the pool for a planned 5K endurance swim. However, I was too tired to even get motivated for a flip turn. Ooops! So I got out — 50-minute run and 45-minute swim.
    The biggest hill climbing stage of the tour was coming — the Crown Range — and I was feeling a little tired! Thank God the Baron wasn't here yet (he's just arrived in Arrowtown).
    We were all shelled at the start of the ride and I did a few surges to warm up my legs and test out the lads. I'd say we were quite equally toasted. Nobody really wanted to work, except Molina who kept coming to the front to do some strong pulls. He does that sometimes because he knows that I have a tendency to ramp up the pace early. Not today! I knew that it was going to be a butt kicker of a climb and wanted to save myself.
    Good thing that I showed patience as it was a long, long time of gradually rolling hills. If I had gone then the bunch would have reeled me in by working together. Macca and I were at the front and he said something about needing to take a piss. I was confused. Anyhow, he went to the back and I kept riding steady. Suddenly... he shot by going about 50kph, I dropped the hammer and risked it all by riding up to his wheel (very quietly). I got a nice draft for about five seconds then he pulled over (ah-ha, his piss). We had a solid gap on the lads who weren't able to ramp it up as fast as me.
    Boom, I was alone with a nice lead over everyone. I made the most of it and rode hard for a while. However, my legs were shot and the lads were chasing me down. Luckily the chase group splintered leaving Molina solo chasing me down. Each time I dropped to mod-hard, he would make a little progress on me...
    "Damn, why doesn't he make it easy for me..."
    Not to be! I struggled my way up with Scott oscillating back and forth about 10-20s down. Finally, I made it to the top and waited for the guys to roll in. After a quick photo, we headed down trying to beat an incoming shower...
    Didn't work and it was a COLD descent into the valley.
    Mauricio was feeling good and I stayed on his wheel for a bit. Then we ran into several hundred sheep and a farmer yelling at us to get off the Fxxx'n road. Only in NZ! Cows in Kaikoura and Sheep in Queenstown!
    The sprint was uphill at the end of the stage and it was just Mauricio and I at this stage. I got a little gap and due to my aerobars was able to hold over the top.
    We are in a great little town — Arrowtown that is a historic gold mining town.
    The lads are out at dinner with Wy. KP and I are shelled chilling. The Baron just arrived and after 48 hours of traveling headed straight out for a run! Love that guy!
    His first question to me... “How do you feel?”
    G – “Totally shelled”
    C – “You race Saturday?”
    G – “For sure, I'm just tired, I'll be OK in 36 hours.”
    Cold southerly coming in with a high of 12C forecast for tomorrow. Not exactly balmy!
    Other tidbits — John did the whole hill climb sitting on threshold with a broken spoke and his wheel rubbing. When we spun it at the summit, it went three inches before stopping! Tough fella.
    KP has some serious "bag" issues — all of us are suffering a bit in that department.
    I have the best digestion of all the lads... this is a first for me. Of course, I ate a lot of carbs today so that could turn around in a hurry — more information than you needed to know? Well, epic training gives a rough initiation, perhaps my experience with Ultraman is helping.
    We are all looking forward to an easy day before the half IM.
    All of our bikes are also feeling the strain. In addition to the broken spoke, I have stretched my chain and rooted my cassette, and Molina broke his chain on the final sprint today.
    Andrew has had a resurgence with some strong climbing and a solid position at the stage finish today — the overcompensation must be kicking in for him!

Summary so far... Mon to Thurs:
Cycling -- 250, 196, 85Ks
Running -- 60, 120, 50 minutes
Swimming -- 60, 45 minutes
Five days (including Sunday), 27 hours of training with an Oly race, 90 minutes of yoga and a heck of a lot of climbing.
Weights -- the boys lied! Not a killer session, just messing with my head.
Today's pass was over 1000m. Phew! Time to chill a bit.

GC (don't tell them...):
Gordo 26
Macca 24
John 14.5
Scott 14
Andrew 7
KP 4.5

There has been talking in hushed tones that stops when I enter the room. The lads are conspiring against me!

    For the half IM we are going to have...
       Swim Prime
       Bike Prime
       Overall
       21st Century IM PB Adjusted Prime

    I also offered to Molina... coaches duel where the loser bungy jumps here in Queenstown. He said that he would get back to me!

EPIC DAY FIVE

I awoke this morning with Macca's hand on my foot at 7AM. I looked down and he was in full running gear. My first response was to tell him that I would sleep some more, however, before he was out of my motel room, I was chasing after him. Can't be giving away aerobic hours all that easily during Epic Camp — there is an informal total aerobic volume competition going on.

    Lucky for me, Molina requested a 30-minute amnesty to get his brain moving so I had a chance for a cup of coffee and some fruit.
    We headed out on a short run along a beautiful creek here in Arrowtown. Molina and Macca did a 20-minute climb to the top of a hill that overlooks the valley. I took one look at them heading upwards and announced that I was staying on the flat with KP. Andrew joined us shortly thereafter when he saw the 2.2K to the summit sign.
    M&M logged 75 minutes on their adventure, so when the Baron asked me if I wanted to run a loop of the half IM course, I agreed. My second run of the day. We also managed a short swim — about 1K. Scott was in for 30 minutes so I gave away 15 minutes today.
    No changes in the GC as there were no points up for grabs today. However, we did agree some good stuff for the rest of the tour.

Half IM Scoring:
Swim Time -- points like a sprint (freebee for Molina) -- 3/2/1
Bike Time -- super points for overall time -- 10/5/3/1
Run Time -- points like a sprint -- 3/2/1
Overall Time -- adjusted for 21st Century IM PB -- 10/5/3/1

    Because we are going to be riding hard tomorrow. We have agreed that the last day of Epic Camp will have a handicap time trial based on half IM bike split. This could be the decider!
    John also threw down the gauntlet when he announced that he wanted to ride a 300K day. Baron and I both said that if he wanted to try then we would support him in the effort. 300K in Kiwi conditions (point-to-point, rough roads, winds...) it would be a truly epic achievement.
    Needless to say, a couple of easy/moderate days have our spirits up. The group is really coming together nicely and we are having a blast.
    Molina is studying the map for more passes — judging by the fact that he was doing "inmate strength training" when I walked into his motel room... I think he is feeling better.
    He's gone quiet on my Coaches Duel challenge about the bungy. I shall wait until he's into the beer a bit this evening and then refresh his memory!
    The forecast is for a COLD race tomorrow and my shoe clip is broken. My T1 will likely be long as I have to get dressed as well as duct tape my shoe shut!

EPIC DAY SIX

It was a biggie today.

    Last night when I got up to go to the bathroom a few times I noticed that it was raining. So it was no surprise when I woke up to see fresh snow on the hills. The forecast was for a high of 12C and we knew that we were in for a cold one. Fortunately, the race start was at 8AM so there was a little time for the air to warm up.
    The lake was warm (for NZ) and the swim was pretty enjoyable. The start was pretty gnarly and more violent than my last IM swim. I saw Scott absolutely hammer up the outside of the bunch and was dropped by a few guys shortly thereafter.
    My swim was okay, but my transition was the slowest of my life due to the need to put on heaps of clothes. The bike was rather uneventful for the first lap. Macca went flying past me and I hung in for a bit. I was slowly reeling him back in and then my rear wheel popped out because I had not tightened the skewer enough.
    Baron came by on the third lap (of four) and we started to reel in the leaders. By the end of the bike, it was Macca/Baron/me.
    The run is really beautiful — the first where I had to wear leg warmers! Took me a while to reel in Macca and then he hung on for a little too long for comfort. So I ramped it up for a bit so that he didn't get too attached to my hip.
    The Epic Lads did a great job! Clas was first, I was second (well down) and Macca was just behind me for third. Epic Lads, 1-2-3.
    Points for today to be tallied, but Macca won the IM PB adjusted as well as the bike prime — well done! 20pt day at least!

EPIC DAY SEVEN

I think that we were all feeling a little shelled after several days and the race. We enjoyed the post race BBQ where we received our checks... entry fees $480, Team Epic prize money $900 — not a bad ratio for us.

    Following the BBQ, we headed into Queenstown so the internationals could get a look at the town. A few beers were had then we drove back to Arrowtown — a beautiful setting.
    Last night was a monster sleep and when Scott/Macca announced that they were going for a run... I passed and the Baron was still asleep.
    During the awards, we found out that the NZ Masters Open Water Swim Champs were on this morning. So we signed up for the 3K division. Scott took line honours with a time of 40 minutes, and I was in the second bunch with a time of 43:30.
    Then a short day on the bike — three hours total ride time. We stopped in Cromwell and then rode through to Alexandra. Once we arrived at the motel, a few of us felt like a little extra so we climbed up a local hill. Then back to the motel where Baron and I headed out for a flat, hour long run.
    I'm really impressed with how well the guys are holding up. These weeks are pretty similar to my stretch weeks in regular training. However, for some of the boys... they are truly epic days!
    What's the training like for the stronger guys? Some of the comments that I have read on the net show me that some folks think that we are hammering all day, every day. In fact, the stronger guys spend that vast majority of their time sitting under aerobic threshold. Most of my riding on the front is in the 110-125 bpm range. My bike AeT is about 130.
    What is included are some optional hard efforts (sprints) and some sustained ME work (KOMs). At the end of a few of the days, John likes to ride tempo so there have been periods of optional tempo for the guys.
    Baron and I talked about the half IM yesterday — we swam and rode as best we could (mod-hard zone) and then ran aerobically. That's probably why we aren't so beat up. Another thing that has been helping us is the excellent catering that Wy's been organizing for us. It makes a huge difference to have lots of good food available at all times.
    Tomorrow is a big one — 250K (or so) for the guys that go the full distance, with a couple of bail out options for anyone that desires. Like our other big days, the toughest part comes after lunch. We have a decent forecast.

EPIC DAY EIGHT

When I woke up at 6AM, I had no idea what was in store for me today. I knew it was going to be a big day, but I didn’t fully realize what was to come. We started with a solid endurance swim laid out by Coach Molina. Nothing fancy but a mix of endurance and some faster work. Quite enjoyable, lasted 75 minutes.

    Headed back to the motel and KP/Andrew had split a bit early. They knew that it was going to be a huge day and wanted to give themselves the best chance to make it the distance. They put together a very solid ride and held us off until we regrouped for lunch. Nice effort given that it was just the two of them riding and there was at least 40K of solid rollers and winds.
    The sprints were a lot of fun today (kinda). The first sprint was about 85K into the day and Molina attacked 20K out in the middle of some long rollers. Turned out that it was quite an opportune attack as Macca was unable to respond and the two of us got away. Baron didn’t realize that it was a sprint and ended up (quite unhappily) blown out the back. I told Scott that Baron was going to be pissed, but them’s the breaks. Anyhow, Scott and I worked hard all the way to the sprint and I got away for my first flat sprint points. John picked up third as the second bunch merely lapped it out into our first break.
    The second sprint was nearly a non-event. Baron attacked with about 40K to go in BIG hills. Unfortunately for him, he dropped straight down into a huge headwind and we reeled him in after 30 minutes (maybe more). Macca did the usual and completely dusted us on the slightly downhill sprint. Molina (the sneaky bugger) took me by about a tire width for second. Baron was nuked after his solo effort and ended up dealing suffering with no points.
    Lunch was fantastic and laid out by Wy and Mauricio. I sensed that the next three hours were going to be pretty huge so ate two normal sandwiches and then had a triple decker. KP and Andrew made (what proved to be) a wise decision for them and after 6:15 of riding, decided that they had gone far enough for the day. Mauricio was fresh out of the van and decided to ride with us.
    We hit the first hill after lunch and I was still digesting my monster feed when Mauricio literally rode the legs off the group and we all (well nearly all, the Baron was okay) blew to pieces. We were in a huge crosswind and I was sitting in the gutter yelling, “echelon, echelon!”
    Waiting at the top of this first climb was Wy and the van. The weather was awful. It was cold, raining and there was a strong headwind. We had another 80Ks to go. Molina pulled the pin and Macca joined him. I decided to press on with the Baron. I had told Scott earlier that I didn’t really have much else planned for the day so I might as well ride. No sooner was he sitting in the van did Macca regret his decision — as I write this Macca and Molina are out running.
    John’s leg has been acting up a bit so he was unable to climb very well. He made a BOLD decision to carry on alone and we were soon three (Baron, Mauricio and me). Mauricio has a typical roadie riding style — he sits on the back until the climbs then rides off the front (claiming that it is the slowest that he can ride — I did point out that we had similar gearing and I was able to manage quite a slower pace on my bike!).
    The ride got pretty dark for a bit for me, but I was never blown to a stop. Baron is great in these situations, the worse things get, the stronger he becomes. He could see that I was screwed and offered me some of his Swedish Sports Drink (Red Bull and Coke). I wasn’t really up for that, but appreciated the effort.
    After I had been riding for about 30 minutes feeling like I was going to chunder, he leaned over to me and said, “I am never getting in the van.” At that stage I realized that we were committed. He also used the “Z” word… Zofingen. “You don’t get in the van if you want to win Zofingen.” Winning Zofingen isn’t on my list, but Baron was taking care not to blow me up and I appreciated his help in my moment of difficulty. When I was in some considerable difficulty, he dropped back to encourage me with “just go easy, we can do it”. That really helped me out.
    His best line of all was said sometime during the “dark period” — “we ride until we can ride no more… then we walk.” I was talking about this later with Scott and he said that it reminded him of when he was in his 20s. You dig deep and ask yourself to step up, each time you answer “yes”, you come back stronger. The strength that you build stays with you and you become tougher and tougher. I suppose that’s a bit of what this camp is about.
    After 90 minutes of suffering the wind shifted a bit and got a little behind us for a bit. I was still slow on the climbs but a tailwind really hides it when you are weak. We plugged away and soon were in Dunedin. A short run off the bike took us up to nine and a half hours of aerobic training for the day. A total of close to 250Ks (swim, bike, run combined).
    Wy laid out another fine meal and now it’s time for bed. I’d have to say that today was certainly our biggest day so far.
    By the way, John rode the whole way solo from the hills and then did his first run of the camp — one of those things that must be done in a situation like that. Spirits remain high for the crew. I think that we’ll likely need a consolidation day tomorrow. We’ll see what the gang wants to do.
    Macca remains on top of the GC.

EPIC DAY NINE

I’ll lead off with the GC after nine days of Epic Camp…

GC:
Macca 50
Gordo 44
Scott 27
Clas 16
John 15.5
Andrew 10
KP 4.5

Lots of sleeping for me today. Judging by the depth of my heart beat and the fact that I was able to take a nap on the floor of the swim flume generator room… yesterday took a bit out of me. As well, my nutrition wasn’t great and that is always a sign that my defenses are down. So I did a 40-minute swim to start the day, had two naps and will take the rest of the afternoon off.

    The others did up to an hour swim, an hour run and some weights. It was a regrouping day for all of us. My prediction is that we will be grateful that we took advantage because the next three days are going to test our resolve. So far the camp has tested each of us in different ways. I think it is safe to say that while no one has “passed” every test, we have each been satisfied with how we have held up. I continue to be amazed by how resilient each of the guys has proven to be. The raw numbers only tell a small part of what we have achieved to date. You really wouldn’t believe the nature of the riding some days.
    Why would an athlete undertake something like this? What do people take away from an experience like Epic Camp? Looking at our group there is a different reason for each athlete.
    While we are each having “fun” in our own way, Epic Camp is not really about having fun. In his book, Lance answers a question on the “why” of bike racing. I think his answer goes something like, “did I do it for fun? Of course not, I did it for pain.” That sounds a bit strange to a “normal” person, but when you repeatedly place yourself in situations where you are out of your depth, you learn a lot about yourself and your perspective undergoes a permanent change. Win or lose, we become stronger from challenging ourselves.
    While we learn that our limits are far beyond what we thought, we also learn that each of us has our unique mental and physical limits (and it can be frustrating when we bump into these). In learning our limits, we will become able to devise strategies for addressing them.
    Each of us has had days where we dug deep and went beyond our previous expectations. Likewise each of us has had days where our minds or our bodies told us that enough was enough. I think both the “victories” and “defeats” are valuable. Probably the toughest decisions that we have been forced to make is when we have to pass on a session or a section of a stage.
    In looking at the guys, I see a lot of different motivations behind attendance. However, the underlying reason for being here is probably the same for each of us… we all want to test ourselves. We are using each other to get ourselves to a place where we can “win” — win a Kona slot, win our age group or win a race outright. The group and the route are forcing us to dig extremely deep and, therefore, changing our perspective on what’s reasonable.
    As for Molina and me, to be honest, I’m not sure why Scott’s here! Perhaps his reason is similar to why I am here. Put simply, this is “what I do”. I seem to be good at plodding away at long days, riding my bike and training long, long hours. It mellows me out and I find it very relaxing. I also enjoy hanging around with similar people.
    I’m not as outgoing as Scott so it was neat to watch myself within the group dynamics. At first we were each a bit protective of ourselves. Then after about three or four days of drilling ourselves, we realized that we were all pretty similar. So while we might not speak to each other much more, there is a more relaxed vibe with the group coming together with a common bond. Of course, that’s probably just the way I feel! Hopefully, the lads will come back to future camps and we can continue to build on what these days have given us.
    I think that the camp also helps an athlete change their perspective of themselves. Part of the gift that Scott gave me in helping me prepare for Ultraman was to see myself as an “athlete”. Prior to Ultraman, I didn’t really see myself as an athlete… or more appropriately, I didn’t really see myself as an elite. By helping me get out there and train at elite levels, Scott facilitated a wholesale change in my perspective — my perspective of a challenging training session and my perspective of myself. If you go back two years and look at my race reports, you will be able to read about a guy that was finding his feet as an age grouper in our sport. Scott makes jokes about my perspective now, following Ultraman, I don’t see wind, rain, climbs or distance the same way as most other people. I think nothing about a 200K ride, it’s simply a section of time. That is something that every epic camper will take away with them and that’s a powerful tool in endurance sport.
    The last few months have given me the realization that the main differential between athletes lies in experience and dedication, rather than talent and genetics. Training with the Baron continues to give me this benefit. Some of what the Baron, Molina and I bring to the epic campers (I think) is the knowledge that in being able to train with us, they can compete with anyone out there. This is the confidence required to have breakthrough race performance.
    Can anyone survive Epic Camp? Absolutely not. There is a clear line in the group. The sub-10 IM guys are holding up much better than the 10.5 guys. That’s not a value statement. That’s a simple fact. If a mid-10 athlete does every session that the Baron and I do for the entire duration of the camp, I am sure that they will blow to pieces. Come to think of it, if anyone does every session for the camp then they will blow to pieces. So this type of training is really only appropriate for elites and people that are nearing the top of their age group. It’s probably ideal for younger athletes that are building towards an elite career and experienced athletes that are looking to podium/win their AG at an IM.
    Scott and I are planning on doing a couple of Epic Camps a year. However, as you may have gathered so far, what I am really building towards is the ability to do about 40 “epic weeks” a year. Building my aerobic engine week after week to see just how good I can get.

Good, better, best
Never rest
Until good is better
And better is best

    200K on the bike tomorrow with a KOM to start the day.

EPIC DAY TEN

Day 10 started with an easy swim in a pool that’s carved right out of the beach in Dunedin. It’s a salt water pool and now heated (because “people these days are soft…”). Then back to the motel for breakfast, followed by a quick stop at the bike store on the way out of town.

    The ride turned out to be about 215K from Dunedin to Timaru. We had one KOM to kick off the day and it was a solid climb over the hills north of Dunedin. The guys got a kick out of the fact that I attacked in the first five meters of the climb!
    Unfortunately, the Baron, Scott and Mauricio counterattacked and I was unwilling to endure any suffering. I was likely still feeling the effects from my huge effort on Monday — not really sure. Anyhow, I simply rode aerobically up the climb and enjoyed myself.
    Baron waited for me at the base and we had a nice tailwind to take us to our coffee break in Palmerston. Macca and John nearly missed us and would have continued right through to our lunch stop if they hadn’t decided to circle back for drinks. I wasn’t really having much fun and was in a funk after Molina kicked my butt on the KOM. I was being a bit of a sore loser and feeling sorry for myself (on the inside). Then I remembered why I had come to this camp. It wasn’t to sit on somebody’s wheel for 100K and then try to win a point. I came to the camp to train and get myself fit. It wasn’t until this realization that I really understood John’s motivation (he doesn’t care at all about the points and is willing to pull until he blows each day). I gained a lot of respect for his approach and tenacity in that realization.
    We had a lunch sprint and Baron attacked early. I just bridged up to his wheel and was negotiating for us to work together when Macca popped up on my wheel (damn he’s fast on the flat!). That put an end to my hopes of an easy ride to lunch. Anyhow, I figured that if Macca was going to crunch me (yet again) then I would go out with a bit of style. So I got to the front and pulled him and the Baron for a while. The Baron attacked again and Macca nearly bridged up to him, but this time it was a hill and he just snuck away. I was blown out the back (again!) but decided to keep rolling along at my mod-hard pace.
    Luck was on my side and Macca tired just as a sheep truck and a hill combined to enable me to sneak on by. There was a 5K detour into town that added some rollers and I managed to stay away from the chase pack. It was a fun sprint, but I wasn’t sure how much it had taken out of me.
    Molina had made me promise to do my best to prevent him from bailing early from the ride. So when he grabbed a beer out of the cooler at lunch, I stepped in. Scott’s mighty protective of his beverages and grabbed it back and said coolly…. “Gordo, I’ve dropped a lot better riders than YOU after more than one beer with lunch.” That made me smile!
    The guys were a little shelled and a pact was made that we would ride friendly for the first 50K of the rest of the ride. I sat on the front for a solid 80-minute pull (the Baron also felt good so he was sitting off the back doing the same thing). For the last while we lapped it out for a bit, each of us taking long pulls. A few K from the finish, Baron attacked again and I managed to hold his wheel. Once again, there was just enough hill for us to stay away from Macca.
    A solid day for us. About 215K on the computer with a 35-minute run off the bike. Solid riding with some good steady work on the flats.
    While we were tired, it seems that each of us is getting a little bit stronger as the camp progresses.

EPIC DAY ELEVEN

First, I’ll kick of with the GC after 11 days!

GC:
Macca 61
Gordo 58
Clas 37
Scott 32
John 18.5
Andrew 10
KP 4.5

It’s all going to come down to the final day and there are a lot of hills between Akaroa and Christchurch. Suits the Baron and it suits me. The weather today was awesome, not a cloud in the sky. Strong Northwesters forecast for tomorrow (and we are South East of home!!!).

    Today’s ride ended up being about 225K and seven hours in the saddle. Andrew headed off early and made a wrong turn in the Canterbury Plains — his ride was probably closer to nine hours!
    Once again Baron and I ran off the bike. This little bit of running that we have done each day (with four strides at the very end) seems to make a big, big difference to how our run legs feel. I think it would be very easy simply to flag the running and the swimming when doing these big bike miles, however, I think that would be counterproductive.
    I made a strategic decision to place all the points at the end of the day after lunch. That way, we had an incentive to work together and keep things reasonable. Good thing that I did this because it was a new pre-lunch mileage record with 165K on the clock when we arrived.
    All of us are really riding well right now. It’s surprising. Each of the guys commented that they felt better today (second 200K+ day in a row) than they did after our first day (when we were supposedly more fresh). It’s great to see the benefits of the training coming through even before we are rested. I am very encouraged with my own riding.
    I attacked early on the sprint but (again!) Macca bridged to the Baron and me. He revved it up and the Baron simply hung on for dear life as the Sprint Ace took another three points and I was blown out the back. I finished second in the KOM and end of day sprint as long climbs suits me more than Macca. Baron won these in comfortable fashion.
    Baron took me out for an easy 40-minute run and then we had a nice 10-minute swim in the ocean to take the heat out of our legs. The sea took the heat out of everything and we were into a hot shower pretty quickly thereafter.
    Feeling quite tired — sleep turns out to be our greatest challenge. We went out for Chinese last night and it meant a late night for all of us.
    Tomorrow will be a tough day but, hey, that’s what we’re here for!

EPIC DAY TWELVE

As you may have read, Day 11 was a biggie. Out at dinner in the evening, we were talking about our options home. Some favoured a return via the standard route (about 1000m of climbing). However, Scott had made the mistake of telling me that, in 1989, Mark Allen had returned via Long Bay Road — a 630m climb that averages 10% and started 400m from our motel door.

    I announced that I didn't care what the group wanted to do, but I was going to give Long Bay Road a shot in the morning. Naturally, the Baron threw hit hat in the ring. John "no van" Mergler also agreed to give it a go. Soon Macca was in, and KP. So we decided to make the top of the road a KOM.
    We agreed that we would end the ride in Corsair Bay and have a swim and some lunch. My testosterone levels must have been up because I then announced that the Baron and I would run the 17K home after lunch (another 1000 feet or so of climbing). Baron simply nodded...
    I had a little trouble getting to sleep but woke up feeling good before my alarm. The Baron was a little impatient to get rolling (Scandos are very punctual!). We ended up about 15 minutes late on our roll out.
    Baron and I rode together (Mark Allen had a 24 rear cog, the Baron and I had 21/23 respectively). About halfway up, we commented that the climb wasn't too bad and that Scott must have a bad memory due to Mark Allen hammering him on the way out.
    Shortly thereafter, we hit a really steep sustained section. Baron was forced to weave his way up. I also weaved for a bit and then realized that if I could simply ride straight up then I would gap him. Not really the way I wanted to win the KOM but Baron's huge gear left him at a big disadvantage. Anyhow, it ended up my first (and only!) KOM with the Baron on the road. We shook hands — Baron doesn't like to lose and I knew that we would pay later!
    The rest of the crew weren't too far behind and I warned them to pace themselves because there was a lot more to come. We were riding into a headwind along the top of the ridge. It was a beautiful scene with Akaroa Harbour down one side and the Ocean down the other (Summit Road rings the crater of an old volcano).
    How hard was it? Tough to say, after the riding of the previous 11 days — the group's view was "tough, but not too bad". However, for a bunch of guys that were typically holding 35-40 kph on the flats, we took more than two hours to go 45K.
    At our morning coffee break, they guys were all feeling a bit shelled after three days of what Scott calls "stage training" — a cross between training and stage racing. A vote was taken and it was 3:1 for ending the points competition there (KP abstained ). So Macca won the overall classification for Epic Camp I. He also took Sprint Ace honours. No one could come close to matching his power on the flats. Baron made a big impact in the second week, but I had enough points to pull out the KOM.
    The rest of the day was a lot of fun, although the short rollers for the last 20K of the ride to Corsair Bay took a bit of focus on our part.
    It was a balmy run back home and Baron and I held a solid pace. He took it easy on me so must have been feeling as tired as I was.

We had a celebration dinner where Scott (very kindly) gave everyone on the camp a piece of Terminator memorabilia. My gift was the race singlet that he wore when he ran sub-2:50 at IMC.

    We also gave the survivors their "Certificates of Epic Achievement" as well as having a roundtable on...
    Best memory
    Favorite part of the country
    Darkest moment
    Areas for improvement
    Structure of future ECs
    Nature of the training days

Ideas from that...

    Interestingly, the group was unanimous in their view that the training days were fine as structured. Whenever people were dropped, they didn't seem to mind and accepted the fact that the strong guys had to ride their own pace. Part of the "price" of riding with top athletes.
    The Epic Campers noted that they learned from everyone at the camp, not just the most experienced guys. I know that I learned a lot from some of the guys.
    We are going to stick with the smaller camp format. We'll set a cap at the equivalent of two vans (with trailers). That's 12-18 folks and a nice number for everyone to get to know each other.

See you Colorado!

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