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

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


  1. congrats, Lance on your big move to small business!! Excited to see what you have in store for racing this year :) Keep up the awesome work!

  2. Katie....great to hear from you! Have lost track of where you are now, but I think it is VA!? Looking forward to hearing of your racing exploits as well. Thanks so much for the note friend! Coach L

  3. Now that's AWESOME news, always thought you would be great in starting your own coaching business.
    All the best for it!

  4. My money is on LL for a huge PR @ IMF!