Olaf Sabatschus Winter Camp Days 5-7, IM Lanzarote Course

Our 50 meter outdoor pool. Open water ocean swimming, 50 meters to the right

Winter Camp day 5, Olaf Sabatschus, myself, Ann and David Christian took the ferry from Fuerteventura to Lanzarote to ride the ironman course. Olaf knows this well, finishing 3rd overall in 2009 with the second fastest pro bike split of 5:02, then running a 2:56 marathon off the bike. Considering the brutal wind of 30 mph and 7800+ feet of ascent on the bike, and Olaf’s age at the time of 36, I’d say not too shabby!
So, Olaf has been on the bike 4 times in a year, and total accumulation of bike miles over 2 years estimated at 120. Today…he rides 111 with us on the ironman Lanzarote course…and pulled nearly the entire day. Again, I am reminded of world class physiology.

Olaf, David and Ann on Lanzarote course, 25 mile mark, 2000 ft ascent

I tried to at least match my cadence with Olaf from behind as we climbed the 7,850 ascent on the course and just couldnt do it. I was able to climb at 45 rpm fairly stable, but his 35 rpm and 400 watts? No way! As well…I noticed that Olaf was always at least 2 gears bigger than I on each of the climbs. I was able to hold up with the big gear low rpm climbs for about 6000 ft, 71 mile mark before cracking. I mean cracking. Nausea and spitting lactate.

This is the first time I've ridden through the entrance to a national park with the Devil as it's mascot

Olaf Climbing to 30 mile mark. Thus far, the course is desolate, hot, windy and dry.

The descent off the last large climb on very rough chip seal was not enjoyable and we lost a couple of water bottles on the way. Then at mile 90, extreme chip seal…basically some tar thrown on a dirt road, then stones poured over top. This went on for 2 miles and my feet, ankles and wrists were thrashed after this stretch. The 1800 feet of ascent in the final 22 miles after descending from the 71 mile mark simply takes anything you had left right out of your legs.

The descent at 60 miles, thus far 4000 feet ascent on the course. Six 180 degree turns makes for a slow descent

71 miles at 6000 ft ascent. Another 2000 ft ascent from the 60 mile mark. The view is stunning

I HAD to take a pic of the chipseal at the 90 mile mark. Lost 2 bottles, 1 from the cage on the frame!

7850 ascent. Forget St George and Nice. Ascent, Wind, heat and desolation make this probably the most challenging of the WTC events

The feeling when finished was one of accomplishment by all of us, and a much-needed Guinness for me. David Christian held strong the entire day and looked good, although admittedly none of us were talking much the final hour.

Olaf discussed with Ann how she would do very well at this race due to her power to weight ratio, and of course her ability to run well off the bike. For me, it would be quite a challenge to podium (top 3) in the M45 here. Not impossible though. Having a power meter…uhhh…and knowing how to use it…is critical on this course and if I race this, I would predict not being in the top 20 off the bike. Then chasing down most of the division on the run.

Ann and David with Recovery drink. Olaf with Ice Cream. Nope, he has no race plans coming up.

Recovery is the focus of the next 24 hours. I finished the ride at 5pm Thursday. So, after my recovery drink directly after the ride, another 200 grams carbs and 50 grams protein over 2 meals before bed. Then, another 250-300 grams carbs with 50 grams protein in 2-3 small meals Friday until 5pm. With the 24 hours recovery then behind me, I’ll swim for an hour at 5p, followed by an easy 3 mile run at 7:20 pace.
Saturday…after primarily focusing on getting back my 600 grams of glycogen after a near total body depletion from Lanzarote, I felt pretty good today. Morning ride of 90 minutes over 27 miles at a steady 200 watts and moderate wind. Followed by a 3000 meter swim in the outdoor 50 meter pool (mixed intervals), then a 7 mile run at 7:50 pace in 80 degree temps in the mid afternoon. Ann was with me for all workouts today, and yep…she’s beginning to look like herself again. Stronger each day.

Sunday, Day 7 of camp began with sleeping in until 8am. Breakfast, then riding a tempo ride at 10 am. Andreas and I formed our own group off the 50 or so athletes riding today (6 total groups).  I was a bit aggravated at the 350 watt rpm 45 climbing over and over again, and figured at half way point of our 58 mile ride…we could back off. Well….I had a conversation with Andreas on the importance of riding near even wattage. Presuming 2 athletes threshold is 300 watts. A 2 hour ride with rolling hills. If athlete A rides each uphill at 400 watts, coasts down at 0, then rides the flats at 200 watts. Athlete B rides the uphills at just under 300 watts, down at 100 watts, and flats at 200. Both athletes will average 200 watts for the entire ride. Athlete B will however, run better off the bike. He seemed to understand, as Andreas is well taught in physiology and has an advanced degree in nutrition as well.  Simply stated, you can’t continue to burn matches by accelerations above threshold. Oly yes, 70.3 yes to a degree…ironman…you’ll get outrun every time.
So, the deal was made at 28 miles. We’d back off and enjoy the day a bit, and open up a bit the final 30 minutes or so for a TT at the end of the ride.

Andreas backing off for awhile

I feel like I made a deal with the devil as Andreas, with 15 miles to go, assumed the position and started spinning off. Wait..I was thinking final 30 minutes…unless of course he plans on covering the final 15 in 30 minutes? I dont think so! Regardless, I maintained 10 bike lengths behind as to avoid the draft because I figured I could use this to gain some late exercise threshold data. Yep, I got the data. 26 mph for 35 minutes and 265 watts…at the end of our ride, and on 400 feet ascent as well. We crossed the 56 mile mark with a total time of 2:36, then cooled down the final 2 miles.

All in all a good strong ride, but I didn’t plan on riding 58 miles at 5 watts above my ironman Brazil wattage. So, I downed my recovery drink immediately, then walked down to book a 1 hour massage tomorrow, then next slot available. The run 2 hours after the ride, and recovery drink went well. Ann and I trotted at 7:40 pace for 6 miles with about 500 feet ascent. Some depletion with 2 miles to go with noticeable hypoglycemia, but finished unharmed.  The quality of the runs by simply waiting a couple of hours after the ride and recovery drink, and re-hydrating cannot be under-stated.
Lastly, it’s very dangerous to ride like this. Being with one person that is as strong as Andreas, and not knowing my way placed me in a situation…I needed to keep him in sight. Regardless, I have the data I need now…and was about 25 watts higher than the most I think I could generate late in a tempo ride like this. Overall happy…but more happy that I didn’t blow out my quad in the process. Rolling the dice…I don’t recommend.

Olaf being interviewed for German Television

Overall a great week with about 27 hours in 7 days.  About 350 miles in 6 rides on the bike…uhhhh and not junk miles.  38 miles in 5 runs as well…and of course, no junk miles. Swimming 9K  in 4 sessions and most of it drilling. Again, quality over quantity. Feeling like I’m making the turn on winter non-fitness in Oregon. With 5 training days left of camp, I think I’ll be ready to start my routine for IM Texas after a few recovery days next week.
So, keeping fingers crossed, things are thus far smooth with California 70.3 coming up, then IM Texas….then of course Rev3 Portland, Ultraman Canada, Kona, and Cozumel to finish out 2011. Uwe is discussing coming out from Germany to race IM CdA in 2012….only if I race with him. Yes we are both in M45 and he will be racing at 49 age next year. However, I will register if he can race, because I would love to be out there with Uwe as he breaks the M45 course record at age 49. It’s not about competing in the same age group…it’s about the experience of competing with a good friend, and both of us excelling in the process.

Ann relaxing after our Saturday Bike, Swim and run workout