Thursday, December 9, 2010
Monday, December 6, 2010
I am happy to report that 'Team Leo' is poised to take on Ironman Lousiville in 2011! Anne and I plan on approaching IML with the "IM in 10" methods with the intention to race it this time around. As some may recall, IML 2009 was taken on with three meniscal tears (one in my left and two in my right knee). A high school baseball injury and a bone head face plant on my bike promoted these tears. They have since been cleared up.
We are both amped to take on this race again and are already preparing for August 2011. In the next few weeks I will begin to 'journal' the balancing act of training/competing at the IM distance with a 'full house'. Luke will be working toward 5 years and little "Gracie Racie" (Grace Kells Leo) will be a month past a year on game day (IML 2011). Maintaining balance at the home front is one big positive that comes with training less then 10 hrs per week for an IM. The other added bonus to this training method is being able to compete and not just complete. For 2011 I look forward to toeing the line with full intentions to compete and qualify for Kona.
In this upcoming season I will be including more specifics regarding the workouts used from week to week. I also plan on shedding some light on several of my athletes who have chosen to use this method for the 2011 season.
I look forward to sharing my journey!
Wednesday, November 10, 2010
Eric Cerwin (1st IM)
Friday, November 5, 2010
Its funny how one can become quite reflective the week prior to an IM. I thought of the experiences that brought me to this race distance many years ago. Everyone has a story and I thought I’d share briefly my journey from a football, baseball, and basketball guy to triathlete.
The thought of taking on an IM began about 20+ yrs ago. A sticker, yes, a sticker was my FIRST exposure to IM. I can still remember the store and how I saw this sticker that came with a pair of Scott Tinley running shorts. On the back of the sticker were the distances of the three sports. It was at that moment that I was intrigued and personally challenged. I think we all have similar stories that drew us to this race distance and for me it was a sticker. I still have that sticker somewhere.
To keep this post short (I still need to get my bottles ready for IMF tomorrow) I will skip quickly to my first race that 'sealed the deal' for me. I think it was the summer of 1992 when I toed the line at the Rye Playland triathlon. Unbeknownst to me, this was a sprint championship of some kind. Mountain bike, worn out Nikes, cut off cotton T-shirt (with Somers High Football proudly represented on the chest), red spandex shorts, and an oversized helmet were my 'weapons' of choice. Take a look at the pictures to the right to see exactly what I am talking about!
I had NO clue what I was doing, but LOVED every minute of it! I represented with breastroke for the duration and probably finished dead last. Results were mailed to you back then and ChampionChip had not evolved yet.
Fastforward to 2000 and I am now ready to take on the IM distance. The Lord had other plans though. A motorcycle took me out 1 week prior to IMF. I should not be here today typing this post out. Brain trauma, pelvic and cocyx fractures, sliced and diced L leg, and hang time in the ICU took me out of the game. If you want to see a news clip on this take a look: http://www.wsoctv.com/family/14494269/detail.html
They did not get the story exactly right. I was not 'mad' I was actually grateful for this 'set back'. Say what!? Let me clarify please. This accident opened my eyes to how fragile and weak I was (and still am) and how strong and able Christ is! I could have taken my last breath that day, but He allowed me a BIG 'second' chance. He is a God of MANY second chances. It blows me away!
I found using a wheel chair and a walker to learn how to walk quite humbling.
So, IMF 2000 did not happen, but IM 2001 did. I can still remember my meticuluous note taking in my training log/journal. In those days I logged 20 to 25 hr weeks regularly. I put in the typical 100 plus mile rides and even some Raleigh to Wilmington rides. I loved the volume and the training. IMF 2001 went well and I was left wanting more. Missing the big island by minutes per two trips to the porta john did not settle well with me.
Lets bring this post to a close friends. Pressing fast forward again I find myself in 2010. This is my third go at IMF. What I look forward to most tomorrow is seeing the difference between my 2001 training default and my 2010 methods.
20 hrs of training per week vs. 7:30 hrs of training per week. How will it go friends? I certainly do not know the splits or the finishing time, but I know who does. The Lord will direct my steps and I look forward to seeing how the day will unravel.
It is important for me to note that I dig volume that is purposeful and relevant. I simply don't have the time like I did back in 2000 to train long. Thus the creation of "IM in 10" in 2009. I clearly believe one can 'break tape' at the IM distance in much less time and with much less training volume.
Have an outstanding weekend friends,
Wednesday, October 27, 2010
Monday, October 18, 2010
Wednesday, October 13, 2010
Those of you who have followed this blog from the beginning know that I am a big fan of the LBP. I came to believe in the LBP when I simply became uneasy with applying absolute lactate values to all athletes; 2, 3, and 4 mmols of lactate. As I studied the logic/science behind the LBP I quickly adopted it as my go to test for setting training zones for myself and my athletes.
In a nutshell, the LBP is the point at which the body becomes more reliant/dependant on the 'short term'/exhaustable energy substrates; blood glucose and liver/muscle glycogen. Moreover, the LBP identifies the upper limit at which your body is able to metabolize lactate. Efforts that exist just above the LBP will eventually leave an athlete unable to maintain their power output or pace.So, lets take some real world data and bring this all together. Last week I took part in an oustanding race that came to be per the tragic loss of a little boy by the name of Garrett Campbell (http://www.garrettswings.org/); Take Flight Triathlon. I'd strongly encourage you to take part and support this event in the years to come!
Friday, October 8, 2010
Tuesday, September 28, 2010
Saturday, September 18, 2010
Tuesday, August 31, 2010
Friday, August 27, 2010
Wednesday, August 25, 2010
Wednesday, August 18, 2010
Monday, August 2, 2010
Thursday, July 29, 2010
Monday, July 19, 2010
Friday, July 9, 2010
Thursday, June 24, 2010
Wednesday, June 23, 2010
|Initial Performance Line Data|
|Initial Blood Lactate Sample|