Category Archives for Mammoth Triathlon Camp

Exercising at Altitude

Here’s a good overview of the challenge of altitude.

“Ever wondered why you breathe harder and faster when you’re working out at a higher altitude than that to which you’re accustomed?  In colloquial terms, we often say that at elevation,the air is thin, or that there’s less oxygen in the air.  What does this mean, though, particularly in light of the fact that whether you’re at sea level or on top of Mount Everest, every breath you take is 21% oxygen?”

http://trailandultrarunning.com/the-chemistry-of-high-altitude-running/

2013 Triathlon Camp in Mammoth

As we prepare for our 2013 Triathlon Camp in Mammoth Lakes, we are excited to make some new changes. Here’s a brief overview of a few of the the changes in store. More details as they become available.

Saturday Bike Route – Our route on Saturday will be a combination of two of last year’s top rated rides. We will start at Benton Crossing Road and head east which will eventually connect us to the 120. Once we hit the 120 we will start heading back toward Mono Lake and finally finish the ride at the intersection of Hwy 395.   All of you will have the option of making this a 70 mile ride…at altitude. You can also cut this short.

Bike Time Trial Challenge – We will have a staggered time trial start. We will level the playing field by having the fastest riders start last. It will be a race to the line. We will complete this on one of our daily rides.

Running Challenge – How many loops can you complete in a specified period of time.  Great for practicing your Half Ironman and Ironman pacing. This will make you dig deep.

Running Analysis – During our running challenge we will break out the video camera to take a look at what happens to our running form under a fatigued state.

 

 

 

 

 

 

 

 

 

 

Most Improved – Vicki Potts

This distinction is given to a returning rider who has shown remarkable improvement from last year to this year.  Vicki Potts, you impressed us all.  We loved having you up in Mammoth again.  Great work!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The Motivator – Keith Woodside

The distinction of “The Motivator” goes to Keith Woodside.  Not only does Keith work his tail off, but he also finds the energy to encourage, support, inspire and challenge other riders.  Way to go Keith.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The Domestique – Bill Pettus

A domestique is a cyclist who works for the benefit of his team and leader.  Bill epitomizes the spirit of this award because of all the selfless riding he did while up in Mammoth.  Bill pushed the pace up front and gladly dropped back to help other riders when they were against the ropes.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mammoth Mountain Woman – Karrie Nix

The Mammoth Mountain Woman distinction is reserved for a cyclist who gets up day after day and grinds out the mileage without complaint or signs of fatigue.  Karrie, in the midst of all you have on your plate you manage to find a way to maintain your fitness.  Your perseverance this past weekend stood out to all.  So glad you were able to join us for this experience.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mammoth Mountain Man – Paul McGregor

The Mountain Man distinction is reserved for a cyclist who gets up day after day and grinds out the mileage without complaint or signs of fatigue.  Paul, you truly did impress us all.  Who knew that a Krav Maga instructor could make the transition to cycling without a hiccup.  All I can say is that after seeing your cycling, I could only imagine how fierce you are in the Krav Maga discipline.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday Afternoon Run, Dinner, Saturday’s Ride

Meet in front of our conodo at 4:30 if you want to go for a run.  We will drive up to Horeshoe Lake.  Mileage will vary from 2-6 miles.

Dinner this evening is at 6:45.

Saturday’s Ride Sart time is 7:45.  Benton Crossing – see route below for details.  You’ll have to scroll down a little.  As a reminder, I will have water in the SUV.  Pack your extra gear in a small bag and stash it in the support vehicle before leaving.

I will be transporting the following individuals a few miles down the road where you’ll meet up with the riders who start from the condo.  Those who will jump in the support vehicle are:   Marie, Patrcia, Tony, Jeff, Ben, Karrie, Sean, and Vicki.  If we are loading your bikes, please arrive 5 minutes early.   Those who decide to ride  from the condo should be prepared to ride back up if we need you to.

 

 

Appetizer Happy Hour and Meeting – Thursday 7:30

Meet at our condo – Room 173

Mia, Jillian, Laura, and Vicki are providing us with some tasty appetizers.   We will have iced tea water.  Feel free to bring your own adult beverage.  At about 8:15 I will take afew minutes to give an overview of the weekend and answer any questions that you have.

See you tonight.

If  you are not able to make it, here are the essentials for tomorrow:

Friday – June Lake Loop

8:00 AM – Meet in parking lot to load bikes. We have made preparations to transport all bikes and registered riders up to June Lake(about 25 miles away).  If you prefer to drive on your own, please feel free to do so.  If you don’t plan on spending the day up at June Lake, you might want to drive on your own so you can head back early.  The June Lake loop is a 24 mile loop with an option to add on mileage.  This is an acclimatization ride so take time to enjoy the scenery.

11 – 12 ish – June Lake swim or short run

1:00 ish Whoa Nelly Deli for lunch.  This Deli is inside the Tioga Mobile Gas station of all places, but the food is downright delicious.  It has been featured on the Food Network’s,  Diners, Drive-Ins and Dives.  

4:30 – Optional trail run

6:30 – Dinner in Condo 173

Mammoth Camp Information

The town of Mammoth Lakes sits at 7,900 ft and the peak of Mammoth Mountain sits at 11,053.  Most of our rides and runs during the Mammoth Camp will be in the 7,000 to 9,200 range.  I have included a few suggestions to help make this year’s camp a great experience for you. First, our home base and lodging area for most of you will be at Horizon 4 Condos located at 2113 Meridian Blvd., Mammoth Lakes, CA 93546  .

Training at Altitude

If you have not worked out at altitude, you’ll quickly realize that everything seems just a little more difficult.  The main reason is the reduced availability of oxygen, resulting in an elevated heart rate at rest and during exercise.  The first workout is always the toughest because your body is trying to figure out how to function in the presence of limited oxygen.  Most will find that this first workout is by far the toughest.  This is not the time to push the pace.  Simply complete the workout  without much attention to your pacing.  The next day will get easier. This is the reason I am suggesting that you get there on Thursday in early afternoon.  You can get in a short workout, settle in and relax a little before the camp officially  begins.

Adjusting to Altitude

Some people transition to the altitude easier than others.  One of the most common side effects of traveling to altitude is nausea, headaches, loss of appetite.  In order to combat this, make sure you are drinking plenty of water and eating a sufficient amount of carbohydrates.

Workout Distance and Intensity

Since your body will be working much harder to complete your bike rides and runs, it’s important not to push your body over the edge by going too hard too soon.  It’s also worth mentioning that 45 miles at sea level does not compare to 45 miles at altitude.  I know many of us are so focused on mileage that it’s tough to not make this your reference point.  I would encourage you to look at your ride in terms of hours on the bike instead of total mileage.

Weather Conditions

The rides can be as cold as 45 degrees and as hot as low 90’s.  Be prepared for any conditions.  Be prepared for all types of weather.

Departing on Thursday

The drive usually takes about 6 hours so we should be up in Mammoth by about 3PM Check in is at 4:00 if you’re staying at Horizons 4.  This is not an official workout, but I would strongly encourage all of you to get in a short workout  on Thursday.  I would keep it in the 20-35 minute range.

Bike Maintenance

Just a reminder to make sure your bike is dialed in and shifting, rolling, and riding like butter.

Cycling Clothing

The weather in Mammoth in June can get into the upper 80’s, but each morning can be as cool as 40 – 50 degrees.  Bring cold weather and warm weather cycling gear – here is a list of what I would suggest

  • arm warmers
  • leg warmers
  • wind vest
  • toe warmers(if you’re a wimp like me)
  • Light weight jacket
  • gloves – long and short finger

The beauty of having a support vehicle following is that you can easily strip down and stash extra clothing in the vehicle.

Bike Condition

I would recommend going through your bike to make sure everything is in good working condition.  If it’s been a while, take it in for a tune up.  Marco at G2 Bikes  in Aliso Viejo, can dial it in for you.  A smooth shifting bike = a happy cyclist

Support Vehicle

You can use the support vehicle for a variety of purposes.  Here are a few:

  • stash your extra clothing or anything else you don’t want to carry with you on the bike
  • basic mechanical support
  • leap frog – lets say you are at your limit, but would still like to finish the ride.  No problem.  Hop in the SUV and we can drive you up the road for a few miles(or many) and then you can continue with the rest of your ride.

Nutrition and Gear Bags

We will carry plenty of cold water on every ride.  No need to carry all of your hydration/nutrition.    My suggestion would be to pack your stuff in a small gear bag like the one pictured on the right.  Pack an anything you may think you’ll need for the ride such as arm warmers,  a vest, jacket, food.

Swimming

Whitmore pool is the best option for lap swimming if  you want to get in extra yardage.  I believe they only offer AM lap swim and then it’s recreational swimming the rest of the day.  Not sure if they have a lane or two open during recreational swim.  Give them a call.

Whitmore Pool 760-935-4222

http://www.cityconcierge.com/mammoth-lakes/summer/swimming.asp

Purpose of the Support Vehicle

The purpose of the support vehicle is to provide water, carry your extra cycling gear, carry extra nutrition,  transport riders who need to have the routes modified, and dish out a some friendly harassment.

Who’s in the Support Vehicle?

Mia and I will be the two driving the support vehicle.  As much as we’d like to transport others to check out the action of the day, we need to make sure we have room for those riders who need modifications throughout the camp.  We’d hate to tell a struggling rider, “Sorry, support vehicle is full.  Buck up, dig deep, keep pedaling, and you’ll be fine.”  The only exception to this will be our first ride on Friday.  We don’t anticipate modifying this for anyone.  Friday we will  have room for 5 others to join us as part of the vehicle support.  Let us know if anybody coming with  you would like to join us.

Rendezvous Points

Throughout the ride we will have designated rendezvous points.  These spots will be identified with a marker of some sort and this is your opportunity to stop or keep riding.  If you choose to continue riding, we ask that you turn around and circle back until you see the last rider.  You’ll be able to get in extra mileage and still ride with the group.  These will be reviewed before each ride.

Rain or Shine

Rides will take place rain, shine, wind, hail, snow, blizzard……We will ride in all conditions except lighting storms. Weather forecast looks nice.

Daily Schedule

Thursday Evening – 7:30 – Happy hour and welcome!  

Bring your favorite drink (gatorade, water, beer, wine or whatever your drink of choice is) and join us for some appetizers. If you cannot attend, many of the details of this evening’s meeting will be posted on the website.  Condo #173

Friday – June Lake Loop

8:00 AM – Meet in parking lot to load bikes. We have made preparations to transport all bikes and registered riders up to June Lake(about 25 miles away).  If you prefer to drive on your own, please feel free to do so.  If you don’t plan on spending the day up at June Lake, you might want to drive on your own so you can head back early.  The June Lake loop is a 24 mile loop with an option to add on mileage.  This is an acclimatization ride so take time to enjoy the scenery.

11 – 12 ish – June Lake swim or short run

1:00 ish Whoa Nelly Deli for lunch.  This Deli is inside the Tioga Mobile Gas station of all places, but the food is downright delicious.  It has been featured on the Food Network’s,  Diners, Drive-Ins and Dives.  

4:30 – Optional trail run

6:30 – Dinner in Condo 173

Saturday – Benton Crossing Road 3-4 hour ride

Time TBD – meet in parking lot to load bikes.  Today we will complete the Benton Crossing Ride.  3 – 4 hour ride

4:00 – Optional Run

6:30 – Dinner in Condo 173

Sunday – Mono Lake Basin: 2.0 – 3.5 hour ride

Time TBD – meet in parking lot to load bikes

4:00 – Optional Run

Dinner in Condo 173

Monday:  Mammoth King of the Mountains Circuit 1.5 – 3.5 hour ride

Time TBD – We will ride from the condos.

Mammoth Cycling Camp – Day 1: June Lake Loop


June Lake Loop Directions
Exit June Lake parking lot
@ 7/10 mile – Right onto Garbage Pit Road
@ mile 1.0 Right onto June Lake Loop (Hwy 158)
Continue on 158
@ mile 15.7 Right onto Hwy 395
Stay on far right shoulder. Plenty of room here.
@ mile 21.8 Right on Hwy 158
@ mile 22.8 Right on Garbage Pit Road
@ mile 23.2 Left on June Lake beach Road and follow path back to June Lake. If you want to add on mileage, then don’t turn left here and continue heading on Garbage Pit Road.



Add on mileage
Continue on this road and from this point on you will only make left hand turns. This road will dead end at Hwy 158 @ mile 26.3. Make a left onto 158
Make a left @ mile 29.1 and head back to June Lake.

Ride Like the Pros

Enjoy cycling on beautiful traffic- free roads in Mammoth Mountain, Mammoth Lakes, and the Owens Valley

Ride like a Professional

When you sign up for our Mammoth Cycling Camp, each day you’ll cycle distances ranging from 25 – 60 miles. You get to enjoy the support and encouragement of not only our staff, but others who are at your own fitness level. This allows you to connect and mentor each other as we’re guiding you professionally to better riding skill.

All rides include full vehicle support. This allows you the knowledge that you can push yourself as hard as you need to and you’ll never be on your own or stranded. This means that at any time, you can choose to cut the ride short or even add miles once the ride ends.
We follow your entire ride, providing basic bike maintenance, food storage, and a clothing caddy.  Each person receives a route map as well as turn by turn directions.

Mammoth Cycling Camp June 24th – 27th, 2011
When you sign up for our Mammoth Cycling Camp you receive:
-Daily rides
-Full support vehicles
-Course maps
-Differentiated programs for your skill level. (25-60 miles a day, per your fitness.)

Registration opens February 7th, 2011.