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

Saturday, April 30, 2011

Coach L Apparel

Here is the first release of 'Coach L' apparel...more to come...

Tuesday, April 26, 2011

Hang time w/ the fellas

It was invigorating to hang with the fellas this morning at Nomad. Fun to see how Mark O and my dear wife have grown this group in such a short period of time. Not sure where the ladies were today.

This AM I desgined a workout that focused on technique, high end speed, and corrective strength elements:

Swim Super Speed/Corrective

200 warm up: 25 Catch Up / 25 One Arm Transfer (L) / 25 Catch Up / 25 One Arm Transfer (R) x 2

Technique & Speed Focus

4 x 50 w/ :45 sr

ODD 50s - 25 Catch Up / 25 12.5 One Arm Transfer then 2 sec pause to 12.5 One Arm Transfer repeat

EVEN 50s -take as few strokes per 25 by INCREASING kick frequency and by WAITING on both hands before engaging water

8 x 100 w/ 1 min rec SUPER SPEED w/ fins

...DON'T get sloopy; stroke rate should not exceed 10 per 25....

-SAME 4 x 50 as noted above here-

200 cool down


Bench Y, W, T x 12

Mini-Band Lateral Steps x 10 (L/R)

Mini-Band Monster Steps x 12

Hip Bridges w/ Leg Extension x 12


Forearm Plank Touches x 20

One Leg Toe Touch x 12 per leg

Push Up with Row x 14

x 2

Saturday, April 23, 2011

Coach Lance - UPDATE

Much has been going on at the Leo Camp. In the past 4 or so weeks I have made some decisions that will change my look and keep me on track for IML 2011. Below is a sneek peak on my new logo and company:

For the past 5 years I have had the great opportunity to be a Head Coach with Sonni Dyer and be a part of Studio7Multisport team. It was a very hard decision to leave, but it was the best decision for the family as a whole. Sonni played a vital role in my growth as a coach and I am forever grateful to him for that. I look forward to maintaining our friendship and seeing S7 continue to grow! Many thanks to you Sonni and Sandy!

This week I will be working towards finalizing a microsite for, which will then develop into a full blown website within 4 to 6 weeks.

Its very exciting seeing the small things come to fruition when owning a small business; business cards, letterhead, promo materials, etc. I will make sure to post the tech T shirts that I am getting made this week as well as the tri kit for 2011. Water bottles, stickers, swim caps, and many other items are in the works.

On a side note I am not so happy to report that I got a bit overzealous with my Vibrams about 4 weeks ago and promoted a calf strain to the R calf. Not fun, but part of the training continuum. One can have good days and bad days when training. I have been forced to back out of White Lake in two weeks and refocus on the "A" race of 2011. Recovery and rebuilding will be the focus for the next two weeks.

Speaking of A races and goals. IML is the A race for 2011 and I intend to qualify for Kona with less then 10 hrs of training per week. Those who have followed this blog from the beginning are well aware of this, but newbies to the blog are not.

I have a tendency to look 12 to 24 months ahead of the current day (it is important to stay in the moment, but also to have long term goals as well) I like to pick 'carrots' to dangle out in front of me to keep me focused and fired up. Without these veggies hanging out there I find many athletes can become borderline complacent and disinterested. So, here you go friends. Enter 2012. Lord willing Kona will happen in 2011 per IML. NO guarantees here, but one must envision greatness if they are to ever taste it.

For 2012, I would like to truly take the Iron in 10 method to the next level and strive for a PR at IMF. The goal I am putting out for the world to see is a super low 9 or sub 9 performance with less then 10 hrs of training per week. Say what!? Yep, that is the vision and goal.

That is 40 min faster then my PR at IMF (9:40 IMF 2006). This post could become very long winded so I will do my best to bring it to a close quickly.

To put 'muscle to bone' here are the splits I'll be targeting:

Swim 56:19 (1:20/100 yards)
T1 4 min
Bike 4:52:10 (23 MPH ave)
T2 2 min
Run 3:12 (7:20/mile)

I look FWD to refining these targets as I work through the many months of training that await me.

In the mean time, back to IML 2011. The how, why, and what for throwing a qualifying time in August will soon become the norm on this blog. Please stay tuned fans.

Think big,
Coach L

Friday, April 8, 2011

20 minutes of pain

This past Tuesday morning I was once again reminded of how weak I can be. Its amazing how easy the mind can play tricks on you. When given the opportunity to fight or to tap out the mind can be pretty convincing.

Enter the CP20 (Critical Power 20) test. I can say I have failed or had to stop plenty of these tests with only 5 min expired on the clock. Why? Coming out of the blocks pushing a wattage that is simply way out of my league is the best way to stop a CP20 early. I have even tried to come back and fight the fight a second time after waiting 10 minutes to find my mojo.

These tests are hard. On this particular day I was moments from seeing the inside of my stomach on my epoxy covered garage floor. The room was borderline spinning and I had spit at least 2 to 3 shot glasses worth to my left. Not sure why that happens, but I spit when I hurt. Probably the most entertaining part is the groaning that surfaces from within. I am certain there have been times when my neighbors thought I was passing a kidney stone while riding a bike.

To the data. When the clock struck 20 min I had produced an avrage wattage of 349. Normalized power of 347.4 watts.

To the real fun. In a few days I will be getting my hands on the PowerTap Joule 2.0 and I can't wait to have real time data to play with that was once only available POST workout. Bring on TSS, IF, and NP.

I need to get some sleep while the getting is good.

I hope to post my initial experiences with the Joule by mid-week!

Train smart and think big!
Coach L

Upcoming Post:
2012 Goals for IMF

Thursday, April 7, 2011

What is your "X" factor?

One thing I have learned in the past ~9 (Grace) to ~48 months (Luke) is sleep is something I miss. I long for those nights when 8 hrs of uninterrupted sleep is the norm.

Anne and I could count the number of days we have had uninterrupted sleep on one set of hands. Yep, that is 10 fingers. I love my kiddos and would do anything for em', but boy is inconsistent sleep tough on ones training 'schedule'.

Speaking of which, just moments ago (6:28 AM) the mini-L just came out of bed to announce he needed my assistance with going to the bathroom. Kids are unpredictable. Five minutes later he jumps on my lap and clearly has no interest in sleep. So, Coach L does this post with the Lukinator watching my every move.

All of us must work around the many variables that life throws at us. Some work 7 AM to 7 PM shifts. Some have to work through the challenges of a life threatening disease. Some must balance raising two kiddos with training for an Ironman.

The list goes on and on.

In my 20 years of racing I have had the opportunity to train all day long to all weekend long. I enjoyed that period of my life. That will come again, but I am not going to wish these precious years away.

Embrace your "X" factor today and optimize/maximize each minute you are given friends!

Train smart and with precision,
Coach L

Upcoming Posts:
"20 Minutes of Pain"...check back Friday, April 8
"PowerTap 2.0 Joule" ...TBD