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

Tuesday, March 22, 2011

Macca Took Me Out!

Okay, so Macca didn't personally take me out, but a fella by the name of Glen Thompson did.

Rewind to Kona 2010 and you and I saw how Macca broke the back of Andreas Raelert. I will never forget seeing his acceleration on the descent of Hualalai Road. It was here where Macca threw the 'battle axe' and broke his opponent.

Most do not think of attacking on the descent of a hill, but that was what Macca did and it proved successful.

Rewind to last Saturday and that was what Glen did to me at the Run the Creek 5K. It was fun trying to hang with him in the first 1.5 miles. The pace hoovered in the mid 5s, but the legs still felt the Corporate Cup from the previous weekend.

All that being said, it was on the descent of Beauvista Drive that he accelerated down the hill and my legs could not replicate his TURNOVER.

Please take note of that key word - turnover. My friends, the more I observe this critical metric the more I see value in it. In fact, I see this as more important then my threshold pace in general.

In other words, it is all fine and good to be able to run your 400 m to 800 m efforts at 5:10 or 7:15, but what is your leg turnover for those efforts?

That is the key question.

Are you averaging 80 strides per min? Are you averaging 95 strides per min?

Rewind back to Kona 2010 and this metric once again slapped me in the face. Watching Miranda Carfrae work the lava fields was inspiring to say the least. As I watched the race from the couch I counted out a stride rate of 95. Her little legs were turning over like a hamster on a hamster wheel. Check out this ultra quick clip of her running up Palani Road:

I counted out a 96 stride rate, which is sick for this hill. I was forced to walk it in 2007.

My point is this. If you can teach your body to become more 'neuromuscularly fit' you will be able to out race and out perform your competitors...guaranteed. Its not all about pace in and of itself, but rather the variables that promote sustainability at high end speed.

There is too much to cover in just one post so I will come back to this again to elaborate further.

Train smart friends,
Coach L

Saturday, March 12, 2011

Corporate Cup 1/2 and Azalea Results

Wanted to take a minute to give my peeps props for a great showing at both the Corporate Cup 1/2 marathon and Azalea today! I am proud of each of you.

Corporate Cup 1/2 Results

Joe Nicolini 1:23:48
Coach L 1:24:35
Dan Johnston 1:36:39
Anne Leo 1:41:25
Dirk Wuensche 1:52:14
Logan Cerwin 1:58:03
Eric Cerwin 1:58:10
Scott Ellison 2:14:42

Corporate Cup 5K Results

Kim Marshall 22:43

Azalea Tri

Justin Andrews 49:48
Eric Rysdon 57:27
David Miller 1:01:37
Laura Rysdon 1:05:03

My iTunes

Friends, I do hope you are all well and enjoying this day!

I have tried to listen to music when training and all I do is destroy the device delivering me tunes (my sweat overwhelms). I'd rather listen to my breathing, hear the pulsing of my heart in my ears (no joke), the birds singing (my tree hugger roots), the ground beneath my feet, etc.

That being said, I am a fan of music and below is a list of links to some of my favorites. Just a small sampling:

"Christ is Risen" by Matt Maher

"Stronger" by Hillsong

"All Who are Thirsty" by Kutless

"How He Loves" by David Crowder Band

"Hosanna" by Brenton Brown

These tunes get me all kind of fired up! In fact, I truly sense the Holy Spirit when I am dialed in with these. Nothing beats some tears either might I add. Being touched by the Holy Spirit is one of the most powerful experiences one can experience. I could not imagine doing life without Him leading my every step.

Praising His name this morning,
Coach L

Thursday, March 10, 2011

23 min workout

10 x 1 min @ FTP (294 watts) w/ 1 min recovery

I am entering this post while in the last work interval.

Busy day ahead of me with Corporate Cup 1/2 this Saturday.

Here I am in my "pain cave" with just the glow of my Mac and flat screen to create a wonderfully focused training ambiance.

To the office I go to transform athletes,
Coach Lance

Monday, March 7, 2011

Tricredibles Swim Clinic - KEY REMINDERS

This past weekend I had the opportunity to work with several athletes from the Greenville, NC area. Each of these athletes came from varying backgrounds and belong to one of the coolest tri groups around - The Tricredibles. I love their passion for the sport and especially Bruce and Angie Richter. This has been the third time I have been blessed to serve this group and the Richter's always treat me to great food and incredible hospitality.

I wanted to share five keep points I hammered home to each of these athletes during the two day clinic. There are certainly many other points I could share, but I thought this would be a good start!

(1) Do NOT rush your stroke. Avoid slipping back to your old ways by rushing to the next stroke. At first this will feel very mechanical like, but in time you will find it to be less so. (THIS IS THE MOST IMPORTANT NOTE TO REMEMBER) For one to get faster AND more efficient (in the water) one MUST slow down to feel the water first.

(2) Can you hear your kick? Is the kick contributing to your forward propulsion at all? It will my friends if you remember to listen for your kick. Think 'swim downhill' vs. 'up hill'

(3) The more you can relax in the water the better. We want to be as graceful and powerful as a Ballerina. No joke. The more effortless you can make it...the better. To this point, I spend more time swimming ULTRA easy then I do going SUPER INTENSE. Make feeling UBER relaxed in the water a primary goal.

(4) Use training tools often. Please throw the false mindset out the window that 'fins' and other training tools are cheating. You couldn't get and further from the truth. I swim 80% of the time with some kind of aid on board. In fact, I almost always swim with the Finis Freestyle Snorkel. Why? The best way to become a more efficient swimmer is to FEEL ideal body position and rotation. Its hard to argue against that one.

(5) Technique is more important then overall yardage and fitness. I once lived by the "I need to be able to swim 4000 yds continous" mindset. I have come to learn that doing 40 x 100 would be better then 4000 continuous. Why? Most athletes will default to poor mechanics within the first 100 yards and simply be hammering home POOR and inefficient mechanics. So, pounding out yards for yards sake is not a solid option for those who are seeking CONTINUED progress in the water.