Can you complete/compete at the 140.6 distance w/ only 10 hrs of training per week?

Thursday, April 30, 2009

Tools Used

Per the first two posts you may be wondering how this will be pulled off. I am all about 'keeping it close to home' when I train. This equates to 85-90% of my training being executed in the "Leo Dungeon", "Performance Center", or simply put...the garage. Most triathletes are limited in the hours we have to train so I have opted to knock out my training between 4 and 8 AM. If it works don't attempt to fix it. Nothing beats a rock solid jolt of adrenaline before the birds awake.

Important note: Louisville is hot and humid so heat acclimatization will need to be a focal point of this prep. No worries for this kid...the garage will heat up to 100 degrees in no time. Bring it I say!

I have and will continue to utilize the following tools to 'sharpen the edge':
- CompuTrainer Lab w/ heavy emphasis on the IML Interactive Real Course Video
- Tacx Flow ergotrainer
- Parabolic Rollers
- Pacemaster Treadmill
- Industrial fan as needed
- PowerTap 2.4 SL
- PowerCranks
- Garmin 305 Forerunner (I will venture outside for some 'road loading')
- Training Peaks WKO+

In the upcoming posts I will present the training methods/schedule I will be using to load the mind and body appropriately for the task at hand.

Have an outstanding day!
Psalm 18:2

Wednesday, April 29, 2009


Some may be wondering if this approach will work for them. In this post I will give a brief background on past racing experiences with specific attention to the 140.6 distance.

2001 IM Florida - 9:44
I was in my early 20's and had no obligations other then working as a Exercise Physiologist in Greenville, NC. I had unlimited time to train and thus 15-25 hr weeks were the norm. IMF went well, but I made some terrible nutritional mistakes (2 to 3 stops in the porta-john). These mistakes kept me from Kona and I learned greatly from this experience.

2001-2005 - moved to Colorado to find my wife, found her in 3 months (God is good), took time away from triathlon to focus on Anne and not my triathlon goals.

2006 IM Florida - 9:40
I love being married to Anne. She is the best. I found it difficult to be on the bike for 6 hrs and log significant hrs of training w/ this solid new addition to my life. I put in maybe one 100+ ride for IMF and one 20 mile run. Logged training weeks from 8 to 15 hrs. Went into this race with not enough training, but trusted the Lord would give me all I needed to complete it. He reigned as always that day; earned a spot to Kona.

2007 Kona - 10:45
Enter Luke Henry Leo; Mini-L Train. With this new addition I really found training and logging significant hours very challenging. For 'the big dance' I was able to max out at one 75 mile ride and a 16-17 mile run. Not much training for the big island. Came down with a case of ITB and then a morton's neuroma all at critical places in the prep for this one. God was gracious to me and allowed me to shift focus entirely for this one per the variables noted above. I enjoyed the coral, 'enjoyed' the 2nd degree burns from the scorching sun, and walked the last 1/2 mile to find Luke and Anne. 'Breaking tape' with them in my arms made that day complete.

So...there you have it. That covers my IM prep.

Tuesday, April 28, 2009

Seeking Balance

For the next 4-6 months I will be training for Ironman Louisville (and others) w/ no more then 10 hours of training per week.

In 2009, I will be tackling (Lord willing) the NCTS (North Carolina Triathlon Series), FL 70.3, and IML without exceeding the hourly limit noted above.

I have found it very hard in seasons/years past to balance training with my other responsibilities, passions, etc. As a Christian and family man I simply found my training to be too much of a focus, which negatively impacted my walk w/Christ and my relationship w/Anne (my beautiful wife). It is relevant to note that I have been blessed w/ a 2 yr old boy; Luke who I simply adore.

My hope is to show that one can train and race successfully if the weak links are dealt with and if you are using all the tools available (more on that later). In the following posts I will give some background on my racing/training so you can determine if this will fit your current fitness level.