Coach Lance

New Thresholds Found

2012-01-21T20:33:00.010-05:00

Lactate threshold, anaerobic threshold, aerobic threshold, etc. Most of us have heard of these thresholds before. They are thrown around by many, but each exercise phsyiologist will have a different spin on what they actually mean. For this post I will shift our attention toward the ever changing mental threshold or pain threshold.

Today as I observed each of my athletes at TRX Strength Phase 2 I could see each of them dealing with pain and discomfort. Some wore it on their face more then others. Some groaned, some turned a slight green and looked poised to fill a garbage can, while others had to simply tap out.

What I stressed to my people today was that each of us must face discomfort and pain and learn from it. To take it another step further I believe one needs to become good friends with pain that is brought on from training. Let me clarify here. I am not saying that if you just broke your knee or femur while competing or training you should suck it up and work through it. What I am referring to specifically is that threshold of discomfort that makes quitting so much more appealing and inviting. I am referring to that threshold where your mind starts to talk...

"...lets stop at 3 reps vs. push for 6..."

"...your legs really feel heavy because of the pace your pushing...slow down!..."

"...I like to be comfortable and this is starting to bother me..."

This is not an exhaustive list of conversations your mind has. A part of you wants to fight, but the other side wants to be submissive to the discomfort.

[Side note: take the ear buds out of your ears so you can deal with the pain friends and not get lost in music. When racing you'll need to face these voices head on.]

You see, we can increase our lactate threshold with sound training methods. We can also nudge our VO2Max upward to some extent (not as much as your lactate threshold due to genetic ceilings). However, one thing that I think we overlook is working on our pain threshold.

I think all of us can work on fighting through some discomfort. I also think some are born to fight better then others. For me, I actually seek out the discomfort and find joy in dealing with heavy legs that become non-responsive, a breathing rate that literally burns your airway, and intensity that allows you to hear your pulse resonating within your ear canal. Can anyone relate with that last one? I like that place. Not everyone is like that, however.

I would encourage you to find that place where the pain seems unbearable. It is at that exact moment that I'd recommend you take a deep breath, blow out the pain, and face it head on. Learn to work through the discomfort one rep at a time, one minute at a time, one workout at a time, and one race at a time.

We can all get tougher. I challenge you to find a new pain threshold in the coming weeks, months, and year. By doing so you will begin to find the athlete that is screaming to come out of you.

Deep breath, face it, own it,

CoachL

Rest

2012-01-18T13:42:00.004-05:00

"I contstantly remind myself that resting takes confidence. Anyone can train like a mad man but to embrace rest and to allow all the hard training to come out takes mental strength" - Ryan Hall

When I read this quote this morning it brought me back to the days when I used to train like a mad man. I laugh now, but back then I was convinced that I was indestructable. There were periods of time where I'd train 21+ days straight with no rest day. The only thing that could stop me then was a broken leg. This was when I was in my early 20s.

Since then I have come to know my body and to listen to it. Instead of 'pushing through' and training with swollen glands I have opted to rest. When green mucus is rolling out of my nose I opt to rest. When my resting pulse is 15 beats higher then normal I see this as red flag worthy of my attention. When I feel medial heel pain presenting itself I foam roll the anterior and posterior tibialis (and surrounding muscle groups) to ward of plantar fasciitis. You get the idea.

In the months to come I hope to present a very new and promising training tool that I am currently 'test driving'. I believe it is a tool that could revolutionize how we train AND recover. I have been testing this tool for over 2 weeks and have found it to be very helpful in validating the stress/recovery phenomenon.

My hope for each of you that is reading this today is simple. You will take your recovery days as seriously as your traning days.

Train smart, listen to your body, and reach your potential,

Coach L

Faster IM bike split - guaranteed!

2011-11-14T11:14:00.006-05:00

I can't recall the first time I did it. I wish I could. It must have been back when I rode in Raleigh to the beach with Cid Jr., Paul Sullivan, Phillip Carter, Woody, Mark Workman and the rest of the gang. Those were long days in the saddle. Lots of fluid would go in and lots of fluids would go out through the skin and...

So, how can I guarantee you a 10 min improvement on your Iroman bike split? Moreover, how can I guarantee you this with NO additional training required? Easy. Learn to (brace yourself) to urinate while on the bike.

When I race I do not stop. The only thing that will stop me on the bike is a mechanical. So, when I hear people stopping to relieve themselves on the bike I don't really get it. In my opinion, that is an outstanding momentum killer.

So, for 2012 I encourage you to learn how to do this. Here are some pointers on the 'how':

(1) Survey the scene. Make sure to create space between you and others. You do not want to shower others around you. This is kind of obvious, but be considerate of others when you are ready to 'go'.

(2) I prefer to stand up and to lean to the left and away from my drive train. Once I take the 'pressure off' it is 10x easier to let things flow. You never want to lean right and get your drive train drenched. Remember, stand up, lean to the left, and relax. I also try to surge for about 30 or so seconds to build speed. I have seen speed diminish (depending on the terrain, wind, etc) to 5 to 10 MPH while taking care of this.

(3) After you have taken care of business I take a water bottle (preferably from an aid station) and spray myself clean. This all should take about 1 to 2 min total and you have never lost ground.

(4) For those who are concerned about ruining your bike shoe (left one) I am not sure what to say. Bike shoes stink. Kind of like running shoes. Sweat and urine don't smeel good. Thought it would be appropriate to state the obvious.

Stay in the game friends and learn this skill while on your battle wagon for the 112 miles, 56, etc. Its best to learn this skill while in training and not racing. I believe some of my IMF athletes this year could have gone at least 10 min faster on the bike if they had learned this skill and become comfortable doing so. Stopping up to 5 times on the bike to take care of #1 can negatively impact your IM bike split. Especially if you are hiking into the woods for some privacy.

I don't recommend learing this while training indoors over the winter ;)

Make sure to have fun,

Coach L

Ironman Florida 2012

2011-11-06T08:23:00.002-05:00

Short post from Coach Lance. More to come per Ironman Florida 2011. To see more check out my Coach Lance fan page on Facebook. Loads of pics to consume.

Register today for the Team CLL 2012 Iron distance event. I will be converging on Panama City, FL in about 362 days from today.

Train with Coach Lance for your first Iron distance or for a new PR!

TRX Training

2011-10-25T12:33:00.006-04:00

I am not tough enough to be a SEAL. I admire SEALs and often wonder how much I could endure if I took on BUDs Training. There are many qualities that these guys exude that I dig. Being able to endure Hellweek sums it up well.

Enter TRX Suspension Training. This approach to training was developed by an ex-SEAL who was determined to stay fit while out on the field fighting for our country. The story goes that Randy Hetrick - founder of TRX - was sitting in wait for 3 weeks in a 10 x 10 space in a harbor waiting for some pirates. The story gets better, but would expand beyond the focal point of this post. As a result of his ingenuity people now have zero excuses not to train.

I have very few regrets in my life, but the one I just added to my list was not adopting TRX training into my regimen earlier. Last weekend Anne (my wife) and I had the opportunity to take the Suspension Training course in Raleigh. For about 8 hours we were given a very thorough overview on every aspect of TRX.

Two days later I now feel as if a moped has run over my entire mid-section (anterior and posterior) at least 30 times each. I have always endorsed strength 'from finger tips to toes' and have finally tasted a system that delivers this. The link below shows one of my favorites:

http://www.youtube.com/watch?v=-3Q3n9MbHgs

For the more advanced here is a taste test:

http://www.youtube.com/watch?v=GLSGhgXp58A

I'd like to think this fella was a Navy SEAL or may still be one. Either way, this guy is legit and these exercises should not be attempted fresh out of the gate as a newbie.

So, CLL is a firm believer in TRX. I will be doing a baseline test on myself to validate where I stand currently from a muscular endurance perspective. I'll share this baseline test with you in the upcoming weeks and make sure to circle back with progress reports along the way. CLL is super excited to see the direct impact this approach to training has on all three sports and his loyal athletes.

Stay tuned,

CLL

LSD vs. LT

2011-10-22T21:30:00.009-04:00

Saturday was a great workout for all who took part. Approximately 20 athletes showed up to partake in the 3 x 5K (became 3 miles instead of 3.1 miles) w/ 5 min recovery baseline test.

As I was working through this test many things came to mind:

(1) It hurts to push 5:45 to 6 min for 3 miles x 3 w/ 5 minutes of recovery per effort.

(2) The body wanted to slow down, but I/we had to resist.

(3) The acute stimulus was performance enhancing.

As a coach I am always considering and testing new methods to produce favorable results for my athletes. This Saturday was a learning experience for me for I had never broken down my 'long runs' into smaller segments and run them at a pace I would normally save for 8K/10K efforts.

Granted, 9 miles is not a 'long run', but it certainly felt long after pushing close to sub 6 pace for 53 minutes and 27 seconds.

After consuming this effort I was left to consider the value of running the same distance continuously at a much slower pace. More specifically, I started to evaluate how I prepared for Ironman Louisville this year. I confess, I stuck to the default of running 13 to 18 miles with only aid station 'stops' to fuel. Looking back now I wish I had done more acute fatigue inducing efforts to better prepare me for IML.

Why would I consider such an approach?

Simple answer. At IM/Marathon events it all comes down to being able to maintain pace and to fight off fatigue. The athlete who is able to fight off fatigue best will be most likely to hold consistent splits and avoid the dreaded 'IM Shuffle'.

So, given that simple fact above I had an 'aha moment'. Why would I not do more broken interval sets at a much faster pace then a typical long slow distance run?

For those who are wanting to see marked improvements in their racing performance I would lean toward doing:

4 x 5 mile efforts at 10K to 1/2 marathon pace w/ 5 min recovery

vs.

20 miles continuous at marathon pace

I see value in creating a stimulus that will promote the greatest physiological gain for my athlete. With this intensity, however, comes increased risk for injury. So, one must consult with their coach on the WHEN within the season for such intensive efforts.

Here is a brief list of favorable physiological adaptations that will occur per taking part in LT (Lactate Threshold) based intervals as mentioned above:

(1) Improved fatigue resistance at faster then normal pace

(2) Increased muscle mitochondrial enzymes

(3) Increased lactate threshold

These are the top three adaptations I see coming from these efforts. I see these as trumping the adaptations seen at Long Slow Distance (LSD) efforts.

Looking forward to sharing my experience with the TRX Suspension Training Course that Anne and I took part in this Sunday.

Train smart friends,

Coach L

3 x 5K Follow Up

2011-10-19T14:36:00.002-04:00

Wanted to make sure I clarified something per the test this coming Saturday.

Please know that this baseline test and all testing can meet athletes of varying fitness levels and experience. Below is a quick look of tests one could do in the water to validate both current fitness level and stroke efficiency*:

10 x 25 w/ 1 minute recovery

10 x 50 w/ 30 seconds recovery

10 x 100 on 1:30 interval

4 x 500 w/ 1 minute recovery per

3 x 1000 w/ 1 min recovery per

200/800 regression test

*To make these tests even more robust one could use a Finis Tempo Trainer to keep an athlete at an optimal stroke rate; not too fast nor too slow. In time the athlete will be able to cover the set distances above faster at THE SAME OR LOWER STROKE RATE.

As you can see, the tests noted above can meet the needs of ALL kinds of athletes. Testing can often intimidate some folks. I understand that. So, when I design baseline tests I always take into consideration where the athlete is STARTING from before prescribing.

If you are reading this post today and are on the fence about taking part in the 3 x 5K you can be rest assured this test can still fit.

Last night I had the opportunity to hang with the HCTC folks to talk about 2012. During this meeting one member voiced concern that this test may not fit her current fitness. I made it clear that she could do 3 x 1 mile with 5 to 10 min recovery. She is very new to running and wants to play it smart and I applaud her for having this kind of mindset.

Bottom line: all testing must meet the athletes current fitness level AND allow for validation of where they are. Without concrete baseline testing you can't determine if your training is providing the appropriate stress to promote the optimal adaptations you seek.

See you out there Saturday,

Coach L

3 x 5K Baseline # 1

2011-10-16T22:57:00.006-04:00

This Saturday (Oct 22 @ 8 AM) I will be rolling with fellow CLL athletes and friends for a total of ~15K on the Highland Creek Parkway. If you have not joined my training group (its free and there are no strings attached so I'd strongly encourage you to do so: http://mytrainlocal.com/invite.php?inviteid=22778923f59156713bb7fdae047f9442)

I created this run baseline test for several reasons:

(1) To help promote sound pacing for all participants.

(2) To help validate current fitness level for all participants.

(3) To stress high end aerobic energy system development for all participants.

Lets take a few minutes to elaborate on each of these points.

Learning How To Pace:

Many athletes have one or two gears to pull from. One is an 'all day long' pace and the other is 'all out'. Splits may look like this for the first gear: 23:24, 23:30, and 23:18 (1:10:12 total time). Splits at the other end of the spectrum could look like this: 16:38, 17:35, 18:20 (52:33 total time). As you can see, this second example does not reflect good pacing from the onset. If he/she were to have held back to say a 17:00 one could speculate that the other two splits would have been more likely to be in the neigborhood of 17:20, 17:35 (51:55 total time; 38 seconds faster). So, it is important to learn how to throttle down and not throw it all out in the first effort. This carries over to real world racing as well. If one does not learn how to split up an event accordinlgy they will likely be less potent on the back half of the race.

I'd encourage all participants this Saturday to target a pace that promotes steady splits to descending splits.

Fatigue Resistance and Fitness Level:

The second focal point of this test ties into the first topic. The athlete who is best able to resist fatigue will be able to throw the most consistent splits at high end speed. Lets use an example to illustrate this.

Athlete "A" can run at 90% of his lactate threshold (LT) for 1 hour and 15 min without much deviation in his pace. In fact, his respiratory rate (RR) and HR response is pretty stable and there is very little upward trending (assuming a 0% grade and constant conditions). Oxygen saturation (O2Sat) stays stable as well up to this duration. He is able to hold a steady 5:45 min/mile pace at 90% of his LT.

Athlete "B", on the other hand, is only able to operate at about 65% of his LT for about 30 min. Post 30 min his HR climbs significantly, his RR becomes labored, O2Sat drops to 93, and pace dwindles to a walk post 30 min.

In the example above, athlete A would be more likely to tolerate one hard effort after another at or very near to his LT. There would be very little deviation from one 5K to the next. Moreover, one could argue that athlete A is more fit then athlete B.

Lastly, it is fair to say that athlete A has a greater ability to resist fatigue at a higher % of LT.

All of this will be further validated by the pace exhibited from the first to last 5K effort on Saturday by each participant.

Good Stress/Stimuli:

As I eluded to above, there is a tendency to fall into a comfortable pace and stay there by many runners. This approach to running/training will promote one speed and be more likely to lead to stagnancy for the athlete. This test will expose athletes to an intensity (if they so desire) that they may not have tasted before. The variable at play here, of course, is where one is starting from. For Saturday, I will be encouraging the relatively inexperienced athlete to run at a moderate to comfortably hard pace for each effort. For the more experienced athlete I will be encouraging them to hold a pace that is between 5K to 10K pace. Clearly, each athlete will have a different fitness level, varying fatifue on their legs, and goals (short and long term). All of these variables will impact how they approach each 5K. There will not be any lollygagging going on here.

I look forward to seeing each of you Saturday morning. Come ready to test the body and mind and to baseline for the 2011/2012. The 2012 season begins now.

Enjoy the process,

Coach L

UCAN

2011-10-14T09:10:00.003-04:00

As a coach and athlete I am constantly trying new things to see how they impact my training and racing. Recently, I have started to experiment with a product called UCAN (http://www.generationucan.com/home.html) after one of my atheltes shared her successes with the product.

What I am about to share will be hard to read or 'swallow' for it will go against everything you and I have been 'fed'. Please know that I am an advocate of experimenting (as noted above) and I would urge you to make transitions like the one I am about to elaborate on slowly/cautiously. In other words, please talk to your coach before making a switch from one product to another.

Okay, so here are several real world examples to process:

(1) Meredith Dolhare takes on Ultraman UK this year and excels there (currently holds Female American record at Ultraman UK) on only ~65 calories per hour! Yes, 65 calories per hour for an event that took 3 days to complete! She would later take on Kona and report a 'nitro' like response at 18 miles after consuming her UCAN at the special needs.

(2) Coach L uses UCAN for a 5:30 bike ride and consumes only 2 x 200 calorie packets of UCAN (Chocolate protein mix). No bonk experienced and first time using it. Figured I'd truly test the product under a very low intensity bike ride with two of my athletes preparing for Ironman Florida and Arizona. Was impressed by the product for sure. No GI issues and, again, no bonk.

(3) Anne takes on a 13 miler with the Lemonade mix (110 calories in packet) this AM and holds 7:30 pace for duration. She later states, "...I wish I had this stuff for Ironman Louisville...". She consumed this produce ~40 min prior to the run and did not use any external calorie sources for the run. Very convincing connection between UCAN and performance.

In the field of sports nutrition and exercise science one must have an open mind. One must be open to experimenting and studying HOW their body responds to various fueling options under varying conditions.

IMPORTANT NOTE: UCAN contains a 'super starch' that no other product out there contains. The following excerpt from their site sums things up well:

Generation UCAN is a powder-based sports energy drink mix. It's meant to be consumed before activity for sustained energy, or after to assist with recovery. Its unique carbohydrate (deemed "SuperStarch" by its founders) is revolutionizing sports and consumer nutrition. It was originally designed for a child (Jonah from CT) who suffers from a rare condition that results in frequent and dangerous episodes of hypoglycemia. However, after a series of tests, its founders realized this one-of-a-kind energy yielded incredible benefits including:

Healthy, steady, ongoing energy without sugars or caffeine
No energy spikes and crashes or re-dosing
No gastrointestinal (GI) distress - it's gentle on the stomach
A unique dual-fuel energy profile that helps burn fat

Achieve metabolic efficiency

Not to confuse here, but I do want to make sure I stress the obvious. If you are NOT using UCAN I do not recommend using such extreme caloric intake as mentioned above. Please know that no other product out there contains SuperStarch. If you are using other products like Infinit, Sustained Energy, etc. I would NOT recommend limiting your caloric intake to 65 calories per hour. Most of you have been hitting calorie ranges of 200 to 300 calories/hour on the bike and up to 200 calories/hour on the run. DO NOT waiver from what you have trained your mind and gut to process. There is plenty of time to experiment post your A race for 2011.

Think outside the box and put yourself out there,

Coach L

Sleep and Training

2011-10-12T10:19:00.007-04:00

How many hours of sleep did you get last night? My hope is that each of you reading this got about 8 hours. In fact, I hope you slobbered all over the pillow and can't even remember falling asleep.

For the Leo Camp we have gone for about 15 months with about 10 nights of uninterrupted sleep. This has been quite the test for Anne and I as Grace and Luke have done an outstanding job at making their presence known at various times of the night/morning.

I also hope that most of you reading this blog are fully aware of how important sleep is to your overall health, training, and recovery. Recently, I found a great study that hammers this home. Its a quick read: http://sportsmedicine.about.com/cs/conditioning/a/aa062800a.htm

In short, if you are opting to get less sleep each night you are literally shooting yourself in the foot. Notice how I used the word 'opting' above? For those who can sleep for 8 hours a night need to turn the TV off and get their fanny in bed. I totally get it that some are wired for a later bed time, but I do believe one can train themselves to 'turn off' earlier. Lifestyle modifications are required.

For Anne and I we have found that the TV is THE culprit for robbing time from 'Zville'. This is coming from a household that has 15 channels and not 400 to choose from. The best move we made was to cut cable all together. I would surf the tube like I was cutting waves in Hawaii for hours.

Back to point. Sleep is like medicine. Make it a priority to sleep so you can promote recovery from hard training sessions, enhance your bodies ability to use glucose/glycogen, maintain appropriate body weight, and perform at your ability consistently.

As a side note I have to share my training experience this morning. As I eluded to above, last night was the first full night of sleep in about 2 or so months. I went out for a run thinking that I would feel sharp as a tack, but was shocked to find a 45 pound backpack affixed to my back. The legs felt as if I was taking on the last 3 miles of the marathon leg at an Ironman.

The science guy that I am is now wondering how many nights of uninterrupted sleep one needs to recover from sleep deprivation. Do cortisol levels dimish by 45% after just 3 nights of 8 hours of sleep? Does your bodies ability to metabolize glycogen increase by 20% per this same time frame noted? Can one lose those nagging 5 to 10 pounds by simply getting a full month of quality sleep? Lots of questions here friends.

In trying to answer these questions I found an article that made me laugh. Why? Check this out:

The good news is that, like all debt, with some work, sleep debt can be repaid—though it won't happen in one extended snooze marathon. Tacking on an extra hour or two of sleep a night is the way to catch up. For the chronically sleep deprived, take it easy for a few months to get back into a natural sleep pattern, says Lawrence J. Epstein, medical director of the Harvard-affiliated Sleep HealthCenters.

Go to bed when you are tired, and allow your body to wake you in the morning (no alarm clock allowed). You may find yourself catatonic in the beginning of the recovery cycle: Expect to bank upward of ten hours shut-eye per night. As the days pass, however, the amount of time sleeping will gradually decrease.

http://www.scientificamerican.com/article.cfm?id=fact-or-fiction-can-you-catch-up-on-sleep

No alarm clock? Are you kidding me? Take it easy for a few months? Clearly, this fella is not working around the reality that Anne and I are.

Have a great day friends and sleep 8 hrs tonight!

Coach L

P.S. Thank you Elizabeth H for praying for Team Leo. Your prayers were answered :) Please pray again for us tonight that L and G will count MANY sheep.

CLL 2011 Winter Running Training Program Overview

2011-10-06T06:27:00.009-04:00

In talking to some of my athletes, it has come to my attention that there is a kind of “winding down” going on for the 2011 season. This is normal, but not the best mindset. I want to talk to each of you a bit about my view on an “off season” as it is called. I feel that having an off-season is basically shooting yourself in the foot for the next year. Please don't get me wrong here folks. I do see the need for some down time, but 4 to 12 weeks of mashed potatos with gravy and loads of Christmas cookies never ends well.

Many athletes take the fall and winter to put on ten pounds, relax, and take it easy. It happens. Many of us have finished our last big triathlon for the year (with the exception of some Ironman Florida and Arizona athletes) and are anticipating some kind of slow down period. Frankly, this is a mistake. A big mistake and I don’t want to see it happen to my athletes. You’ve all come way too far to let it slide.

One of the reasons this happens is that we no longer have a significant goal out there driving us. No ‘impending doom’ to push us forward exists. So I am developing some goals that I want all of my athletes to participate in and start getting your minds around.

I am anticipating having all of you do three half marathons over the next few months. The goal is to increase speed, increase foot turnover speed, improve form, and bolster you run fitness. You will notice that there is a gap from December 3 to March 12 in the events noted below. I will be recommending several 5K and 10K events to keep us on our toes and to further bolster our run fitness. Triathletes/athletes get faster by running faster not slower.

I also want everyone to drop any extra pounds you might have carried through the year. I don’t encourage athletes to drop weight in the middle of race season. It needs to be off BEFORE race season. I know it might feel like October is a bit early to be talking about 2012, but the truth of the matter is, how 2012 will shake out for you is being decided now and I want to make sure all of you are armed and ready. So here we go!

I would like each of you to get signed up for the following three half-marathons:

Huntersville Half Marathon – December 3^rd, 2011

Alston & Bird Corporate Cup Half Marathon – March 12^th, 2012

Charlotte RaceFest Half Marathon – April 16^th, 2011

I will coordinate with each of you to pick time, form, and speed goals with a final ultimate goal. I will tailor your workouts to make sure you hit those goals and, as always monitor your progress. Get ready to throw down on these half marathons. We are going to push the pace on all of these and see what you’ve got!

I also want to get each of you filling out and submitting your calorie journal EVERY week. If you do not know how many calories you should be taking in, we’ll figure that out together. But keeping track of calories is one of the primary ways people shed pounds. We need to get on track with that. Below is my recommended calorie/food journal of choice:

http://www.livestrong.com/thedailyplate/

I will be having many team events throughout the fall and winter and early spring. The first one I have put up on MyTrainLocal (MTL) is set for October 22, 2011. If for some reason you are not on my MTL group and want in on the fun please follow this link:

http://mytrainlocal.com/invite.php?inviteid=163763

Please know that this session is intended for all. One can use this test to their advantage regardless of where their fitness level is today. Executing a 3 x 5K with 5 min recovery per effort will be very helpful in determining several things. Below is a brief summary:

(1) Muscular endurance

(2) Lactate clearance capacity

(3) Pacing awareness

(4) Fatigue resistance

(5) High end aerobic threshold

One component to this program that I will also draw attention to is strength training. Several sessions will be devoted to focusing on the key exercises to be using during this phase of training.

Program Overview

Why

(1) Increase speed, foot turnover speed, form, and ultimately to make you a better triathlete in 2012.

(2) Improve fitness in weak links that were discovered in 2011 season.

(3) Build cohesiveness amongst fellow CLL athletes and friends.

(4) Stay motivated during the cold and dark months of fall/winter.

What

(1) A focused 12 to 16 week block of training with three half marathons and other events to keep athletes sharp.

Scheduled CLL Team events that will serve as baseline tests and serve as cohesive sessions.

Who

All CLL athletes and those wanting to train with CLL, but know how he rolls.

Where

(1) Training would be done primarily on your own except for those training sessions done as a group.

It is important to note that current CLL athletes will not be paying anything extra for this program. They will stay dialed in with their current training program.

Those who are not on the CLL Team Roster would be strongly encouraged to discuss program options that would best fit their needs during this critical phase of the season.

Please send CLL any thoughts or questions regarding this program at lance@coachlance.com.

Post Ironman Warning

2011-09-30T09:42:00.002-04:00

It feels as if Ironman Lousiville took place about 6 months ago, but it has only been 34 days since breaking tape on 4th Street Live.

As I sit here and reflect on Ironman Lousville there are many things I have yet to elaborate on. Before I stop, take a breath, and then put my thoughts into words I wanted to share one thing that relates to all Ironman athletes.

As we all know, the body goes through 26.2 miles of loading post the swim and bike. In the six Ironman events that I have taken on I have always felt like a rockstar within about 1 week of active recovery.

Please keep in mind that all athletes will recover at a rate that is specific to their genetic make up. Some can recover rapidly and others will need significantly more time to absorb the stress of racing/training. One of my athletes, Meredith Dolhare, is a prime example of being a freak in regards to recovery. She can take on an IM or Ultraman and be ready to go in about 2 to 3 days. She is an outlier or exception to the rule.

The majority of us need more then a week to fully absorb an IM. Please know that your muscular system will recover significantly faster then your skeletal system, for example. I was prompted to write this today because nothing is worse then an injury that shows up about 2 to 3 weeks post an IM. I share this with you because today I was reminded of how I need to pull back a bit on the run at this phase of re-entry into training. Its funny how in tune you become with your body as you use it more and more.

Allow the micro trauma to the skeletal system to be absorbed. The body was designed perfectly to break down and then repair.

As a general rule of thumb allow yourself up to 3 to 4 weeks for the body to fully absorb an IM. This range varies as noted above, but I think it is safe range to work from. It is during this time that I would spend more time in the water and bike. One of my favorite post race/workout actitives is to do super slow walking lunges within a 3 to 4 foot deep pool. I exagerrate the range of motion to open up the hips and then go into a cooler pool and swim. This is repeated for about 30 min. I always come out feeling like a 18 year old. I am 37 years old. You get the picture.

Train smart and study your body,

Coach L

Finis Tempo Trainer

2011-09-14T15:29:00.004-04:00

Training with purpose and precision is awesome. This morning I played in the water with my trusty litte Finis Tempo Trainer and made each stroke count. I urge you all to consider adding one of these to your swim bag.

On this particular day I focused on validating what tempo I should be using to maximize my extension, catch, and finish phase for a 1:10/yd pace. The Finis Tempo Trainer allows you to set a metronome ranging from insanely fast to uber slow. Far too many triathletes focus on splits and speed alone. Unfortunately, too little attention is drawn to HOW to enhance ones speed more efficiently and in less time. For this post I will simply share my findings and I hope you can apply them to your swim training. This workout also used the Finis Freestyle Snorkel and old school swim paddles (http://www.metroswimshop.com/showDetailAction.do?productID=StrokeMaker_Paddles_M).

Tempo Trainer Setting / Split / Stroke Count

1:30 / 1:22 / 9 to 11 per 25

1:25 / 1:13 / 10 to 11 " "

1:20 / 1:12 / 10 to 12 " "

1:15 / 1:12 / 10 to 12 " "

1:10 / 1:11 / 10 to 12 " "

1:05 / 1:09 / 10 to 12 " "

1:00 / 1:08 / 10 to 13 " "

1:10 / 1:10 / 10 to 12 " "

...next 5 100s were at 1:09 to 1:10 range w/ same stroke count range...

The last 100 was done without paddles, but at same tempo setting of 1:10 to produce a 1:13/100. Clearly, there is a mechanical advantage when using the paddles.

It is important to start off conservatively when trying to establish our tempo setting. After completing each 100 assess your swim split against the stroke rate and exertion used. In this case I was opting to find a comfortably hard tempo setting; 1:10/100 yard intensity. Depending on your fitness level and training/racing goals this tempo can be adjusted accordingly. As you can see above, the 1:30 tempo produced a pace that is more reflective of IM pacing (IML 2011 swim pace of 1:21/100 yds).

For this 30 min workout I wanted to stress my lungs and lats. It was accomplished. I decided my threshold for this particular day was at the 1:00 setting as I began to speed up my stroke rate to stay with the tempo trainer (take note of the 13s noted above). After posting two 100s at a 13 stroke rate I backed it off to a 1:10 tempo.

As a side note, I do believe for calm open water swimming one can use a relatively low stroke rate vs. a quick one. The key is to find your optimal stroke rate for all racing conditions; choppy water vs. calm water. Moreover, one must also understand that in the opening 100 to 500 yards of a triathlon a more aggressive stroke rate may be required to break from the pack. On the flip side, some would rather hold a super conservative angle when hitting the water. Either approach works.

The key is to make each swim count. I don't like spinning my wheels or accumulating yards for yards sake. I urge you to consider using a Finis Tempo Trainer so as to maximize your training time. Feel free to share your thoughts/questions in the comment box below!

Train smart and enjoy the process,

Coach L

Augusta 70.3 - Coach L Training Session

2011-09-09T07:26:00.002-04:00

For those interested in training with Coach Lance and his teammates (and friends) please consider riding 2:30 hrs and running 1:00 hr with him tomorrow.

Here are the specifics:

When: Saturday September 10 starting @ 7:00 AM

Where: Highland Creek Elementary School, 7242 Highland Creek Parkway, Charlotte, NC 28269-0805

Who: Coach Lance Leo athletes and friends

Why: Sharpen the edge for Augusta 70.3 (September 25, 2011) and to build cohesion amongst teammates.

What: 2:30 hr on the bike at goal 70.3 intensity w/ a 1:00 run at 70.3 goal pace. To simulate aid stations Coach L will have a 1 mile loop that has PowerBar PERFORM available.

IMPORTANT: If you plan on attending please follow this link (http://www.mytrainlocal.com/group.php?page=workouts&eventid=17215&groupid=283)and sign up for this event. I need to have a handle on how many will be attending so I can best prepare.

Can't wait to see you out there!

Train smart,

Coach L

What's Next?

2011-09-07T14:57:00.006-04:00

I thought it only appropriate to address one very important topic that relates to ‘post Ironman’ folks. Actually, this relates to anyone who has accomplished a goal of any magnitude; 5K run/walk to Ironman.

I have had the privilege to observe first hand how coming off an IM can leave you feeling blah, off kilter, and in a haze. Some athletes can 'break tape' and then be left feeling as if they are 'lost in space'. I am here to say this is very normal, but I think one should be proactive to turn the table on this non-optimal predictment.

Before addressing how to counteract this common occurence lets focus on the 'why'. Meaning, why the body and mind can experience a downward spiral after covering 140.6 miles in water and on land.

(1) Chemicals

Endorphins, Serotonin, and Brain-Derived Neurotrophic Factor. This line up of chemicals can leave an athlete feeling like a rockstar when 'consumed'. I yearn for these suckers to be relased when training. Lets face it, most of us become dependant on these chemicals. No shame here - I am 'addicted' to these things. I have found that the more I train the better I feel - within limits of course. The less I train the more I feel like a slug or three-toed sloth. The memo is out and I have read it. The more active you are the more likely you feel fired up and ready to take on the day. The less active you are the more likely your body and mind will go south both mentally and physically.

(2) Ironman Build Up

When you go to an Ironman you KNOW you are at an Ironman. You are bombarded from all angles with M-Dot merchandise, super fit folks, and an energy level that can make the most level headed guy get a bit dizzy/unsettled. For the two or so days leading up to an IM ones mind begins to absorb the enormity of the day that is about to test you. Anxiety can build. Here is the catch though. Once you break tape, get in the car, and get onto Intersate X you leave it all behind you. That can leave some folks feeling the first bite of reality that the carrot that was dangling out in front of you for 12 months is now in your stomach. The goal has been consumed and the Ironman is now behind you. You have left the city that embraced the insanity and entered the world of 'routine' again. This reality can be hard for some to adjust to.

(3) Off Calendar

For months athletes have followed a very structured and customized training plan - I hope. During this time they have become very accustomed to the ritual of lacing up the Nikes, putting on the goggles, and riding the two wheels. Atheltes become very relient on their training calendar and rituals. I get it. When one works toward a key event for so many weeks and months they find comfort in the routine.

This is a perfect segue to the action step that I think all athletes need to follow. Upon completing your "A" race one must have another goal event to shoot for. This becomes all the more important when the big event falls at the end of the triathlon season. I do think it is appropriate to absorb and reflect on your accomplishment. I also think its important to have some active rest that allows the body to heal. The mistake many athletes make is disconnecting all together from the activities they once embrassed. I confess, that I have done this several times and have learned the hard lesson of doing so. You gain weight, lose fitness, and lose the edge you worked so hard to own. It stinks and its for the birds.

So, go out there crush your event. That event could be a local 5K or an Ironman. Enjoy each mile of it and relish in the victory of owning the event. However, to keep the mind and body in the game post breaking tape make sure to place another goal out there that will motivate you to get out of bed when its 20 degrees out and dark (or 95 degrees and sunny out). Make sure this next goal is of 'value' to you. In other words, if you just did an Ironman a local 5K may not be enough of a challenge. A 1/2 marathon 8 to 10 weeks down the road, however, would be an ideal fit.

Without having additional goals to work towards you are more likely to experience the 'lost in space' emotions I referred to on the front end of this post.

Think big, train smart, and enjoy your endorphins,

Coach L

(3)

IML 2011 Race Report

2011-08-31T19:35:00.011-04:00

When tackling an Ironman you always come out of it with many lessons learned. Last Sunday provided me with many minutes to contimplate why I was out there, what I did right in preparing, what I could have done better, and time to simply reflect.

Before going into the reflective elements I'll give a super quick overview of the day.

Swim

I found it very amusing that within the first 20 strokes of the swim my goggles began to leak (see Aug 23 post). Yep, I bought brand new goggles, tested them in the practice swim, and they worked perfectly. So, throughout this swim I was forced to stop, empty them, and then get back at it. Kind of frustrating, but IM is full of them. One must leave the pouty pants at home when racing at this distance. Get over it and get on with it.

Take Home: Find someone of equal abilities and let them do most of the work. I worked off some fella for most of the swim, which allowed me to maintain a stroke rate that felt like 10 to 15 strokes/25 yds and a perceived effort of 5 (1 to 10 scale). Be corteous though and don't touch their feet or you'll likely get your teeth knocked out or goggles kicked off.

Bike

Things quickly went down hill on the Felt. Not sure what to say here. I played it smart and held watts that I knew were appropriate, but the legs were simply not there. What shocked me most was that my power numbers were 7% less then in 2009. It was somewhat demoralizing seeing the downward trending from mile 20 to mile 112.

Take Home: Consistency is key. In order to deliver on the bike (and run) one must be consistent in their training. I tried to be consistent in my training, but was not. In order to complete or compete using the IM in 10 approach you need to be consistent. I averaged 1 to 2 rides per week for this IM and placed other priorities ahead of my training. No regrets. Just speaking the truth.

Run

Off the bike I felt great. Mechanically I felt sound and pace was appropriate. I was optimistic coming off the bridge and heading out of town. However, post the 5 mile mark things began to deteriorate. Fast paced 20 second aid station water breaks quickly turned out to full blown conversations with volunteers. No joke. At one point I made myself at home under one tent like I had made it home from college for Thanksgiving dinner. The volunteers must have thought I was a bit off when I helped myself to their table. "What ya got in here?" I asked. I have never run with a 50 pound backpack until last Sunday.

Take Home: Listen to the Holy Spirit. My most memorable moment at IML this year was at an aid station. This young girl was in a wheelchair handing out water. Her father was there and her siblings were too. They all had name tags on. I think her name was Cyndi. She couldn't talk. I was almost brought to tears when I saw her. Her father was so proud of her - I could see it in his smile. I made sure to take a cup of water from her. As I left her I felt a tug to spend more time with her. No joke, I wanted to get on one knee and kiss her cheek. Not sure what came over me. I promised myself I'd do so when I saw her on the final loop. You guessed it, she was not there when I returned. This was my biggest regret/disappointment of IML 2011.

Below are some other tid bits that I thought I'd share.

#1 - 6 hrs is enough.

As I looked back on my training for IML 2011 it became very clear to me that I had accumulated an all time low training volume for this event. Anne and I both accumulated similar training volumes per life and the challenges it presented. Although the race was not a PR by any stretch of the imagination I believe one can tackle an IM in much less training then advertised. I plan to compete another day using 10 hrs vs. 6 ;)

#2 - One must be able to adjust on the fly.

Back in February I had grand plans of Kona. My default is to think big. That is how I am wired. I still clung to this plan, but was prepared to shift accordingly. I felt Kona slip through my fingers like sand last Sunday. As I saw power output dropping and perceived effort increasing I knew I had to adjust expecations quickly. By doing so I was able to fully embrace the gift/joy of moving ones body for 10+ hours.

#3 - Bring ear plugs.

Most people are terrified in the moments leading up to the start of an IM. You can see it in their faces. I am totally confused, therefore, why onlookers feel it is appropriate/necessary to create more commotion. If I could have jumped the fence and broken the 3 foot long horn I would have. Bring ear plugs if you want to get in a zone in the moments prior to the start.

#4 - Strength rules.

If you really want to 'keep it together' at an Ironman make strength training a top priority. I know that I could have done more, but the little that I did do kept me in the game. Bill Scibetta (http://www.lakenormanfitness.com/) worked wonders with me in this department and I recommend him highly to all.

#5 - My athletes.

I think of my athletes all the time. Many of them have said things to me that have stuck. As I am sure I have said things to them that have stuck and helped them work through hard times. I so wanted to walk more then run, but I opted to stay the course and move. There was no room for a DNF. I pressed on because I know my athletes would press on. My athletes finish what they start.

That sums it up. I could go on and on, but would rather not. Thank you to those who prayed and tracked Anne and I.

Continue to think big and be different,

Coach L

Pre-Race Meal

2011-08-27T20:06:00.002-04:00

Thanks for the questions. Mark, below you will find a video that summarizes what I do prior to race day for the Iron distance. As I note, please practice, practice, and practice again what you plan on using for race day.

Fighting the Blahs

2011-08-27T07:54:00.003-04:00

For some, the weight of an event like an Ironman can get a bit heavy on their mind. As a result of this weight they can become doubtful, which can then create a downward spiral of thinking. This is very common for the first time triathlete to the veteran of the sport. I am a bit blah-like right now in fact.

My solution to fighting the blahs and the doubt are quite simple. Those who have followed this blog from the beginning know I love Jesus. I'll get to the point here for I need to get to the IML open water practice swim. I rely fully on His strength and not 'mine', which is fleeting and insufficient for the task on Sunday.

Two songs that have touched me during this season and for IML are below. The links to these songs capture the energy and passion I hope to exude on Sunday.

Kristian Stanfill - "Always"

http://www.youtube.com/watch?v=yb4VvNq8WEM

Casting Crowns - "Glorious Day (Living He Loved Me)"

http://www.youtube.com/watch?v=KqrqPGt11bA

As I sit here at the Marriot this morning and absorb these lyrics and the Word I can't help but feel like a million bucks. The blah turns into joy. The joy then helps refine the focus. The Lord can always help press the 'reset button' when clouds roll in.

How cool is this. Here is the verse for this particular day. The timing is perfect:

Psalm 63:7-8

New International Version 1984 (NIV1984)

⁷ Because you are my help,
I sing in the shadow of your wings.
⁸ My soul clings to you;
your right hand upholds me.

I hope you all can/will 'experience' this same power that I know I will be pulling from on Sunday.

Own the day friends!

Coach L

My IM Approach

2011-08-23T14:43:00.010-04:00

Recently, my good man Nick White asked me to share my 'pre-race' plan per Ironman Louisville. You ask and you shall receive brother.

I'll try to keep this pretty concise and to the point.

First, I think it is absolutely ESSENTIAL to envision greatness. In my mind I go over time and time again how it will look like when entering the finish chute. I get to the point of seeing the finishing time that I am desiring up over my head. I go as far as seeing my face with a victorious smile to hands clinched and pointing to Him above. I also try to envision perfect running form as I work towards the 9th Street Live finish area. I always tell my athletes that one MUST envision themselves crossing the finish line before they embark on taking on an Ironman. If you can't do that I'd caution you in taking one on. Own the Ironman event well before the starting gun goes off!

Second, I love to dissect IM events (any event) with a clear understanding of my limits; using science and data revealed in training. In other words, I will not jump onto my Felt and push 350 watts (~28 MPH) for the first 25 miles. Moreover, I will not take off from the dock at IML and push 1:05/100s. Lastly, I will not open up at 5:45 minute miles out of T2. All of these examples do not fit with IM racing for this cat. Latta Triathlon, yes. IML, no. This approach would make for one long day.

This is a perfect segue to how I will try to dissect IML this coming weekend (bike specifically). Most recently I tested myself using both gas exchange and lactate analysis on my Felt. During this test I poked and prodded myself to validate blood lactate clearance. I love data that means something to me and my peeps.

Per the data gathered I plan on riding at 225 to 250 watts and/or 145 bpm. My Lactate Balance Point (LBP - point at which your body is able to efficiently metabolize lactate within your bloodstream) was found to be 280 watts or 173 bpm. Knowing where my legs are from a muscular endurance stand point I will not come close to holding 280 watts for 5 hrs.

To further validate my race strategy I conducted an hour test at my upper limit of 250 watts. It is important to note that this method could be done for 2 to 3 hours as well. Samples could be extracted/taken every 15 to 20 minutes vs. every 5 as noted below. For the data lover here is how it played out:

36 min total elapsed time / 140 bpm / 2.9 mmol of lactate

42 min /142 / 3.3

48 min / 143 / 2.7

54 min / 142 / 2.7

60 min / 143 / 2.4

From this 60 min I feel confident that targeting an upper limit of 250 watts will allow me to process external/internal fuel sources efficiently and have legs to run with. It is important to note that I have spent plenty of hours studying these numbers to further validate my proposed strategy.

Thirdly, the small things make a significant difference at IM events. Below are the top items I make sure to hone in on prior to race day:

(1) New goggles - Hands down, the cheapest 'race day insurance' you can buy. Foggy or leaky goggles can set a very bad tone for the day. Spend 20 or so bucks on some new gogs and test em' during the pre-race swim. Don't play around with a pair of so-so goggles.

(2) Bring your food - If possible, bring tried and true food to your IM event. There is no room for playing around here friends. Anne prepares the food for the 3 or so days before departing and we pack it all within a plug in refrigerator that can then be brought into the hotel room.

(3) Whole Foods Market (http://www.wholefoodsmarket.com/) - Slight contradiction here, but Anne and I are huge fans of Whole Foods grocery. We always seek out these stores when going to events. This place is an outstanding source for clean, nutrient dense, organic fare. The best salad bar around is in Orlando. Check it out for the Orlando 70.3 event.

(4) Sleep - Ideally, I try to get about 8 hours of sleep most nights of the week leading up to an IM. Luke did not get the memo on this last night. 4 to 5 hours of sleep was the reality last night. If your IM in on Saturday try to make Thursday your 8 hr night. Most struggle to sleep the night before an IM.

(5) Perspective - I sense a tremendous amount of self imposed stress/tension at IM events. Do what you can to keep a level head from the moment you enter the IM arena; host hotel, transition area, etc. I encourage folks to ponder how blessed they are to even consider such a challenge.

Nick, this is not a thorough break down of all aspects of IML, but hope it sheds some light on things.

Train smart and with a purpose,

Coach L

The Ironman Mind

2011-08-15T13:07:00.004-04:00

It is truly amazing how powerful the mind can be. One minute the glass is half full and then the next it is half empty. Back and forth it can go.

I am now about 1 week out from Ironman Louisville and I would be willing to bet there are several athletes out there wondering if they have 'done enough' for race day. Most do not want to admit it, but that tends to be the driving force behind each pedal stroke, swim stroke, and stride taken.

For some they will put in 40 to 60 hour weeks for this race. Some will do 20 hours. For this cat, I hit 6 hours/week from April 4 to July 30. Being a numbers person here are some relevant stats:

Swim = 17.68 hours

Bike = 51.32 hours

Run = 25.01 hours

Strength = 8.65 hours

Total = 102.66 hours / 17 weeks = 6.05 hours/week

Longest workout per mode:

Swim = 1 hr 12 min or 5200 yards (Nomad Aquatics & Fitness)

Bike = 3 hrs 40 min or 73 miles (CompuTrainer)

Run = 2 hrs 7 min or 18 miles (Highland Creek Parkway)

Longest week of training = 9 hours 43 minutes

Shortest week of training = 1 hour 46 minutes

This will be the third IM done using the "Ironman in 10" approach. Below is a roll down of those events including average training load and results:

IML 2009 = 7:54 hours/week = 10:09 finish

IMF 2010 = 7:35 hours/week = 9:49 finish

IML 2011 = 6:01 hours/week = TBD

I share these numbers simply to provide some insight on how this approach has served me.

Our minds have been trained to believe that more is better. I have been known to buy a dozen donuts and then eat em' up in about the time it takes me to run a 5K. Okay, not a good example. Most IM athletes will consider five 100 mile bike rides to be better then one. Most would lean toward 20 hours of training vs. 10 hours. I get this full well.

My point is simple. I could have trained 20 hrs/week. In fact, I could have trained 30. However, being where I am currently in life that does not fit. There is absolutely nothing wrong with 20, 30, 40 hrs of training per week. Heck, I have had the privilege to coach Meredith Dolhare who has consumed an Ironman Triplet (3 IMs in 3 weeks) this year, has Kona in her sights, and has the UK Ultraman to tackle as well in 2011 (for more on Mer check out her blog: http://www.meredithdolhare.com/Blog/Blog.html)

I get volume. I have consumed plenty of it in my 2o years of training and racing.

However, at this stage of my life I am able to tackle the bare minimum in terms of training. The "Ironman Mind" can lead you down many roads. One of those roads is the road of 'doubt'. I'll be the first to admit that I too wonder if I have done enough. Most would when eyeing 6 hrs/week of training. I know this though. If I had tried to tackle more I would have seen a whole lot less of Anne, Luke, and Grace. I would have been stretched thin in many departments and would not have been the person I wanted to be.

Two Sundays from now I will be able to test my methods yet again. I look forward to seeing where my mind will wonder. I can promise you that regardless of how the day goes down I will continue to see the glass as half full.

Train smart and think big,

Coach L

Fall into August

2011-08-03T15:43:00.003-04:00

Anyone having a hard time with this heat and humidity? Anyone? Or am I the lone ranger here?

I'd be willing to bet that I am not the only one who is finding it cosniderably harder to find 'fast and responsive legs' right now. For the past 2 months I have found my stride rate to be sloth-like, my pacing at least 30 sec to 1 min slower at all intensity ranges, and my overall confidence in the run to be waivering.

If this does not apply to you stop reading and get back out in the sun my friend. For those who can relate I want to encourage you to bring some "Fall into August" to your regimen.

Today marked my last 'long' day for IML 2011; 3 hr on the CompuTrainer (1st disk Real Course Video) w/ a very mediocore 30 min run. It was during this run that I decided to draw the line in the sand.

As I enter into the taper phase of IML I am eager to feel some speed. I want my March/April legs back. Ever since the Amazon moved into Charlotte I have missed the leg turnover and sensory elements I once considered status quo.

So, for the next two to three weeks I will venture into the air conditioned confines of Nomad and work "the belt"; Treadmill. Yes, I know that this will not promote heat adaption one iota, but I am certain of several things:

(1) I/we will be running at least 1:00 to 2:00 minutes faster per mile at a MUCH lower HR and perceived effort then if we were outdoors. Example: 7:30/min mile outdoors @ 158 bpm vs. 6:30/min mile indoors @ 146 bpm.

(2) I/we will be able to focus on a stride rate that you have not been able to match outdoors. Example: 86 outdoors vs. 95 indoors.

(3) Most importantly, I/you will come out of these sessions feeling the speed that you have not owned outdoors for some time. This will bolster your confidence in a big way.

The more I have been in this game the more I have come to realize how important it is to have a balanced sense of confidence when going into battle. If you do not feel strong in training it is unlikely you will go into race day feeling mentally strong either. The mental game is big and can often times be the deciding X factor between you and your competition. They may be a stronger athlete physically, but you will trump em' if you have it going on upstairs.

So, I hope you too will consider treating yourself to just one run indoors per week. Use this time to reflect on how it once felt to run in 60 to 75 degree weather w/ little to no humidity. Take this and bring it outdoors. Remember how good you felt indoors when the going gets tough.

By bringing some "Fall into August" you will show that Amazon what you are made of.

Train smart,

Coach L

Goosebumps

2011-08-01T11:58:00.002-04:00

When was the last time you experienced goosebumps? The kind of GPs that present themselves when you see something spectacular unfold. This weekend Anne and I had the opportunity to experience cable TV (we are the only house in Highland Creek without cable - likely) and watch some incredible swimming.

Enter 19 year old Sun Yang of China in the 1500 m Freestyle event at the 2011 FINA World Championships. It was incredible to watch this guy work the water. His efficiency was unmatched and his closing 100 m was absolutley spectacular.

Most find the 100 to 200 m events to create the most excitement, but the last 50 to 100 meters were simply magical. Take a look at this footage. I love the Aussie accent here and his raw enthusiasm!

http://www.youtube.com/watch?v=P8hIL7Sng2o

I just watched this short clip and got the chillies once again.

I certainly hope you got some GPs as a result of watching this giant fly through the water.

Do something today that makes your hair stand on end, your heart to race, and makes you jump around like a 3 year old on Christmas morning!

Taste adreneline friends,

Coach L

When to pull the plug

2011-07-28T05:06:00.006-04:00

Training is awesome. There are days when you can feel like a rock star and then there are days when you can simply be lacking in all departments. So, how does one react to those days that seem so 'blah'? Those days when the wheels fall off 30 min into the workout. Those days when your stroke feels like absolute garbage. Those days when your HR continues to climb when pacing continues to deviate from the norm?

Today I wanted to share my 20 mile run experience so as to provide my perspective on 'when to pull the plug'. I eluded to this a bit in an older post (July 6 - "Bad Pain / Good Pain"), but wanted to get a bit more specific in this one.

Okay, so this Wednesday I toed the line on the HCP (Highland Creek Parkway) with the intention of going the big 20. Fluids/calories were in place on the Subie (Subaru) bumper, tri kit on, game face was there, and I felt poised and ready.

Lets get right to it. The first 10 miles were right on pace. HR response and leg turnover were settled in to where I always see them; 6:45 pace @ ~150 to 160 HR. Hit the 13 mark at sub 1:29 and things were looking good. No issues. Steady eddie baby!

Fastforward to miles 16 to 18. Here is where I was forced to evaluat the OVERALL value of going to the 20 spot. HR had begun to climb to the 180s and pace began to slow. Leg turnover went from mid 80s (I need to work on this indeed) down into the gloomy place of 82. Close your eyes, think NBC Ironman coverage at 16 to 17 hs, and there I am. Yep, wheels were coming off and I had to make the hard decision.

What will I gain by going another two miles at a pace that was working toward 8 plus and a cadence of low 80s (targeting 88 to 90/min). It was officially becoming a slug fest and I was hammering home wicked poor mechanics I'd want no one to see or experience.

Man was it hard to pull the plug Wednesday. Let me leave you with a key point that I will always stress to my athletes and to you. There is a time to really hurt. There is a time when you must absolutey dig deep and work through it. As you become more and more in tune with your body you learn how to handle the good and bad days. You understand the fine line one must walk (swim, bike, run) to not overload the body excessively. If you see HR increasing, pace slowing, and run cadence dropping I don't think it is worth working through it. Some may disagree and that is fine with this dog. I coud have gone 20 on Wednesday, but my likelihood of increasing my likelihood of injury and wasting my legs for the next key workout would have increased signficantly.

Friends, study your body daily. Know your numbers and play the game well.

Seize the day,

Coach L

P.S. It would have helped to see Jackie out there getting her groove on by the way. I was looking for her all morning (see July 25 post for details).

People Along the Way - Jackie

2011-07-25T14:41:00.006-04:00

We humans are creatures of habit. Most of us have 3 or 5 running routes that we stick to and for good reason. It can allow one to look back and compare splits, HR response, etc. from one month to another. With time an athlete can begin to see improvement and become encouraged by such trending. Of course, this can also force an athlete to make every run a race. The latter is not the best approach. This post is not about analyzing data or setting PRs.

Stop and think of those familiar faces you see on 'your routes'. I know at least 10 familiar faces come to mind when I begin to reflect on the hundreds of miles I have logged on the old HCP (Highland Creek Parkway). There is the elderly lady who walks with a cane and who appears to have suffered a stroke. She is so sweet and always gives me the same smile and nod. Then there is the lady who always says, "...you make me tired...". Most of the time they either look at you like you are running from the Police or don't pay much attention.

However, on this particular day I saw one of my favorites. I hope to capture her in 'action' this week when I embark on my last long run for IML. Seriously, I am bringing my flip or GoPro to capture her moves. For months now I have seen her. Every time I see her I have always wanted to stop and introduce myself. Let me explain. Jackie takes up the whole side walk. She OWNS the side walk. With headsets and shades on she clearly is in her element. She shakes her little booty, draws her heel to the opposing glute, and simultaneously slings her head back. She then quickly slides to the opposite side of the sidewalk and does several stutter steps. Oh, and she is singing all the while too. You get the picture. Actually, you don't. So, I will have to hope that I get her moves on video.

So, I did what most will not do (when trying to muscle through a run that is quickly disintegrating) and stopped dead in my tracks to introduce myself. I had to meet this person that always humors me and puts a smile on my face.

In a mere 30 seconds I flat out asked her what she was doing and what her name is. I find out this awesome lady is Jackie and she is getting her groove on to some gospel music. If she had a fanpage on FB I'd be all over it.

I told her that she is awesome and I appreciated her mojo. Each time I see her I give her an air fist/thumbs up and smile. I can't wait to see her again. Oh, I forgot to mention. I saw her at least 10 times because I was doing the 1 mile 'Aid Station' route to further fine tune sound pacing for IML with appropriate fueling needs (fluids and calories/hr).

I hope you all have a Jackie in your life. She is a gem and can definitely take an average run and make it exceptional.

Get to know "your people" friends,

Coach L

What the neighbors see...

2011-07-15T11:41:00.003-04:00

...or don't see.

If you are reading this post you too are likley to be...different. Those who follow this blog are triathletes or endurance athletes I would assume. This group of people typically dance to a different beat and find going down the path less traveled more fun/interesting. I am one of those types for sure. I'd rather stand out then blend in.

It dawned on me this AM to capture what the neighbors see IF they are up at 4 to 5 AM and are near the Leo's homestead. Below you will see a 360 degree perspective that captures the stillness of the morning. On this particular morning porch lights, sprinklers, and the newspaper delivery person reflected life from the 'pain cave'/lab. Its funny how you get to know each neighbors rituals when you spend 95% of your bike time on the CompuTrainer. Take a look and listen to our AM existence:

Anne is executing the second disk of Ironman Louisville (Real Course Video) above as she puts the finishing touches to IML prep.

We are both putting in our last 3 week block of training that will consist of 3 to 4 hr CT (CompuTrainer) rides (Real Course Video and CS 1.6) with 30 to 60 min runs post.

In this last phase of training I will highlight some of the key workouts that I am using to prepare myself for battle at IML 2011. Stay tuned for the last 6 key workouts leading up to game day!

Stay hydrated and play smart,

Coach L

Rest Week and DQ

2011-07-11T20:30:00.002-04:00

I have had the opportunity in my years of participating in the sport of triathlon to be ultra restrictive/focused to somewhat laid back about my 'diet' and training. I have tasted both ends of the spectrum.

Flash back to my days in Greenville, NC (~2001 to 2003) where I lived the 'hard core' and super stringent way of fueling, living, and training. All I did was work, train, eat, and sleep. I'd ingest sardines on bagels I made from scratch. No joke. My fellow co-workers at ViQuest must have thought I was a freak. I bought organic everything and thought I was doing everything right. I got 8 to 10 hrs of sleep each night. I had NO clue of how good I had it back then; the gift of sleeping with NO interruption. I rode my bike to work. I would make bread that took 48 hours to produce; seriously. Oh, and I trained 18 to 25 hours/week as the norm. I had no ladies in my life because I was too focused on completing my training log...by hand. I had no time for anything but my bike, my speedos, and for pounding the asphalt with two feet. The funny thing is as I reflect back to those days I was about 15 to 20 lbs heavier then I am today.

Okay, so fast forward to July 2011. Last week was a rest week for me and I took 3 days of complete rest. Saturday was a day of constructing Lego creations with Lukinator (Luke) and "roughing up" on the couch. I also enjoyed the simple pleasures of Dairy Queen; Chocolate Extreme Blizzard w/ my fam. I have never felt better and stronger and find that this way of approaching life seems more sustainable. Don't get me wrong troops. I have a very serios side to me, but I find that being able to let go and enjoy the finer things in life as essential. I would never have touched DQ back in GVegas. It would have had to be soy ice cream. I am grateful the Lord gave me taste buds to fully enjoy each calorie. Anne's cooking is also a huge postive add on to my life. I give her the credit for balancing out my daily intake. I eat at Whole Foods each day per her creations.

I hope you are enjoying your DQ and allowing your body to get stronger by doing nothing.

Enjoy your ice cream tonight,

Coach L

Bad pain / good pain

2011-07-06T19:29:00.003-04:00

There is a difference between bad and good pain.

I am now in the critical period of IM prep where one must listen intently to the signals that the body is producing. Ignore them and you can miss the opportunity to sharpen your fitness for the big day. Refuse to listen intently and you can be hobbling to the starting line versus feeling like a rock star.

As I pursue a Kona slot at IML in August with less then 10 hrs of training per week my 'ears' are well tuned for the pain signals.

Rewind to two weeks ago and I opted to tap out of the 18 mile run I had on my calendar. At 6 miles in I began to feel twinges that were new and that did not dissipate. This run ended 3.5 miles later. I have come to find that everytime I cut workouts short I come back MUCH stronger.

This bring us to today. I opted to come back and hit this critical 18 miler and see if rest would be the best medicine. I am a big believer in creating race conditions while training. If I can create a run route (for example) that mimics IML I will. Armed with 48 oz of PowerBar PERFORM I took off to my 1 mile loop and execute 18 laps. Each lap consisted of a swig of PERFORM and pacing that mirrored tempo pace +20 seconds. Rest was the optimal medicine and allowed for a 6:45 average pacing.

Back to good pain/bad pain. Today produced a heavy dosage of 'good pain'. The kind of pain that you have to deal with that will not dleave you alone. You have the option to throw the towel in or work through it. Slight deviation here, but relevant. Take the ear phones out and stop training with music/distractions. Deal with the pain and listen to your body. Moreover, listen to heart beating in your ears. I encourage you to have to deal with the uncomfortable and not rely on externals to get you through.

Okay, back to point. Today was one of those days where the legs became heavy and the legs wanted to stop. There was no knee pain (IMF 2010) that required medical attention/surgery. There was no progressively worsening pain that said, "...Yo Lance shut er' down!...".

I love these kind of workouts because I know they will prepare the mind for battle. If I were to tap out when the body is able I would not be able to fight the good fight and get to the tape.

Listen up friends and learn to decipher between the bad and good pain signals. I promise this 'skill' will allow you to race harder and faster and spend more time training.

Train hard and smart,

Coach L

Are you a slave to the plan?

2011-06-24T06:20:00.004-04:00

This morning I mounted my Felt B10 (thank you TrySports - Charlotte) with full intentions of working through my 30 min 'pre-run' ladder warm up. Things felt great as I worked from the 150 to 280 watt range. I had done this ladder many times previously and knew how it should feel. So, things looked good...initially.

Lets rewind about 8 hrs prior to the 4 am 'wake up'. Enter Grace Kells Leo who is now 11 months old and who is now 'army crawling' and making Daddy melt daily. For months now she has been sleeping through the night, but not this one. From about 12 to 3 AM she decided she was going to keep Anne and I up. This is relevant to this post so hang with me.

Back to the bike. So, the 30 minutes were complete and the Nike Lunarfly were now attached to my feet, the Garmin 310XT was poised to work its magic, and the cool breeze of the morning greated me as I left the 'pain cave'. Picture below.

Right from the first step I knew this was going to be one of those days where I would have to throw the towel in. From onset my leg turnover was at 88 vs. the typical 91 to 92. I know this is a very small difference, but its significant when you have studied the numbers.

The point I want to hammer home today is very important. I hope you are not a slave to your training calendar. I hope you are able to listen to your body and trust that rest would serve you better then trudging through what is on your calendar. Please know I love to upload to my Training Peaks account. I love the sense of accomplishing what I have set out to do. Seeing a sound proggession in training volume is beautiful. It bugs when you know you only did 85% of what was planned for the week. Today I was poised to work over some 400s to keep the legs sharp and responsive, but they wanted to be slow and non-responsive. I listened and opted to call it a day and get poised for my first movie with Luke; Cars 2. Milk Duds, popcorn, etc will be consumed indeed.

I have always found that when you listen to your body and pick up on the small details that scream stop you always come out stronger on the other side. This takes years to succomb to, but when an athlete does it he becomes a wise and mature one. In fact, I will put my head out there and say the best athletes out there are the ones who have this mastered. Those who refuse to rest and listen to their bodies 'signals' (ie, lower then normal stride rate, resting pulse that is 15 bpm higher then normal at rest, falling asleep on your foam roller pre-exercise, etc.) have some learning to do.

So, listen to your body and refuse to be a slave to your training calendar. Be smart and know what you do today SHOULD be making you stronger...long term.

Enjoy the journey friends,

Coach L

What I took from Latta 2011

2011-06-13T10:21:00.007-04:00

Three things grabbed my attention most at Latta this year.

The first being the genuine sense of camraderie amongst my athletes. I had the privilege to see a connection between the athletes doning the red, black, and white. It was an awesome sight to see. A special shout out to Logan Cerwin for grabbing an AG win on Saturday!

The second would be how to deal with 'flatness', which can create negative self talk. Isn't it interesting how there seems to be more attention drawn to 'positive' self talk, but rarely the opposite. I knew that this would not be stellar day when I saw the pack of 4 or 5 cyclists gradually pull away from me and fade into the distance. It was at that moment that I had to avoid putting on 'pouty pants', ride my race, and try to stay in the fight. 300 watts was all I could hold and I had to be happy with it. Perry, Woodbury, Forsyth, Haycraft, and Selle raced exceptionally well!

The third was how cool it was to see first timers "toe the line". We have all been there before. Some roll with the MTB, some with a hybrid of some sort, and others will fork out the dough for a legit ride. What I had the privilege to see on Sunday brought me back to how I once approached these events. I remember packing everything I could imagine into a duffle bag that could easily hold my 4 year old son. I remember borrowing a pan from Mom that was large enough to fit two 10 lb turkey breasts (to wash my feet in T1 and probably T2). I remember bringing a towel large enough to cover two of me (to dry my feet). I remember riding my Mongoose Rockadile (for three full seasons) with knobby tires, then slicks, then clip on aerobars. I remember carrying enough PowerBars and Gatorade at the Triangle Triathlon to fuel for Ultraman. This could go on and on. My point is simple. It is refreshing to see that some still represent like I once did. On that particular day I could see the culmination of desire, fear, excitement, cluelessness, and the will to take on a challenge living in hundreds of newbie triathletes. It was an awesome sight to be seen. It was a fresh reminder to me to keep the sport fun.

Enjoy the process friends,

Coach L

Periodization and IML 2011

2011-06-06T14:31:00.002-04:00

For those interested in how I am approaching the build toward IML 2011 this post is for you.

The game plan is to work through 3 mesocyles of 3 weeks in length w/ 1 week of recovery. Currently, I have worked through the first mesocyle. This past Saturday was another high quality session that reflected a 2:40 CompuTrainer ride using the CS 1.6 software. The focal point of these sessions on the trainer are to work the 'sweet spot' (75 to 90%) of my Functional Threshld Power (FTP). Emphasis is being placed on the 250 to 300 watt range for IML 2011 prep.

Here is the fun part friends. I am working both a ladder and pyramid scheme to load the legs within work intervals of 10 to 30+ min in duration. Here is the kicker. To make these 2 to 4 hr sessions equivalent to "112 miles" I add additional stress in acute doses on the back end. On this particular workout I ingested 350 watts x 1 min w/ 1 min recovery. It was fun watching the legs begin to submit to the load; ~90 RPMs decreased to 80 RPMs in 1 min.

What I love about this compressed approach to training is that it mirrors "IM legs" so well. I noted this sensation in a previous post. I always make sure to run post the consumption of such efforts. On this particular day I took on almost 7 miles to test my gut at a pace that would be 30 to 45 sec slower then 1/2 marathon pace (open pacing); 7:10 min/mile average. The entire run I used Gatorade Endurance and mimicked 'aid stations' by ingesting one mouthful of fluid per mile.

For this IM prep I am dialing in on 9 key Endurance Bike/Run workouts. This one was 2 of 9. The plan is to peak at 4 hrs / 1 hr (Bike/Run).

Hoping you are all enjoying the heat and embracing it.

Train smart and with great vigor,

Coach L

This last sentence is important. I recommend you take note of how much fluid your mouth can take in. This knowledge will allow you to best strategize for your fluid/energy intake on race day and while training.

DSL or Dial Up?

2011-06-01T10:58:00.003-04:00

Most of you reading this post will remember the days of Dial Up. The time it took to connect to the web could test the most mild mannered soul. Today its ridiculous how quick one can navigate from one URL to the next.

I open this post with reference to DSL and Dial Up to hammer home a very important point when running. Most athletes spend much time and energy to get faster. I can't blame them for that. We all want to get faster.

Some will even focus on running form and economy to make the 'cost' of running less. I'd argue, however, that most default to pushing the pace harder with little attention to the neurological end of things.

Case in point. When going to the track and doing 6 x 800 m to 4 x 1600 m efforts what are you looking at for the most part? Your splits? Your HR response? Your blood lactate accumulation? Your stride rate tendencies? What metrics are you looking at?

Lets bring this closer to home. Today I ventured out on my 1.35 mile loop to hit 10 miles at 1/2 marathon pace. On this run I focused on holding a steady pace all the while focusing on the all important stride rate. For me a stride rate of 90 to 92 per minute is indicative of a pace of 5:45 to 6:05. On the flip side, when I switch from DSL to Dial Up (fatigued nervous system) I see stride rate ranging from 84 to 85. This stride rate tends to point to a pacing that mirrors a 6:45 to 8:10 pace.

Take Home Point: when an athlete gets fatigued (neurologically and muscularly) they will spend more time on the ground (per foot strike) vs. going forward. Stride rate typically decreases and pace increases. Two things that people do not want to happen when racing.

At IMF 2010 my average pace was 8:10/mile with an average stride rate of 82 (including walk breaks at aid stations). I'd be willing to bet that if I had trained my legs to turnover at 88 to 90 (two knee surgeries prevented much training at all) that pace would have been closer to 7:30/mile.

Okay, lets get to the point. If an athlete wants to get faster at short to long course racing he or she better focus on increasing their ability to resist fatigue at the neurological end of things.

Yes, its important to log fast 1600s, 400s, 800s, etc, but one MUST not forget about the HOW and the WHY behind their training progressions.

I hope you all focus on 'upgrading to DSL' in 2011 and beyond.

I'll be sharing how I am making such an uprgade in posts to come.

Train with purpose, train with precision, and train smart,

Coach L

A day for celebration!

2011-05-31T15:57:00.005-04:00

Today was a great day for two reasons.

First, Anne and I celebrated eight years of marriage! I couldn't have prayed or wished for a better wife. She continues to amaze me in so many ways. Her ongoing willingness to be patient with an imperfect man is what throttles me. She reflects many qualities of Christ to me daily. I love you Annie and look forward to sharing many more years together.

Second, my good friend Rob Dietz (pictured below) at TrySports overwhelmed me with a bike sponsorship/partnership. I am still somewhat in a state of awe to know that I will be riding a Felt B10 with Shimano Dura-Ace Di2 (super sharp technology that promotes precision shifting) on board. This partnership could not have come at a better time as I set my sights on Ironman Louisville with intentions of earning a slot to Kona.

In addition, Rob Morgan (TrySports 'wrench' / bike guru) spent some quality time with me to ensure that the 'rocket would fit the astronaut' as well. Thanks RM!

I'd also like to thank Jeremy, Justin, and Andreas for the genuine interest and strong presence at the store!

In the weeks and months ahead I look forward to sharing my quest for Kona.

Stay tuned friends,

Coach L

Ironman Lousville in May

2011-05-28T21:10:00.006-04:00

Today included one of the first key workouts for IML 2011 and my pursuit for Kona in less then 10 hours of training per week.

For the next 12+ weeks I will be sharing some of the key workouts that I will be using to sharpen the mind and body for August.

This morning things started at 4 AM with 10 min of foam rolling of the lower extremity and a 5 min dynamic warm up. Each workout starts in this manner without fail to ensure the body is primed and ready for the work that will ensue.

The nuts and bolts. I am a firm believer in targeting the 'sweet spot' when working the bike on my CompuTrainer (CT) in the garage/pain cave. Currently my 'sweet spot' is 246 to 295 watts (75 to 90% of my Functional Threshold Power).

2 hrs were spent on the CT this morning where the focus was to use both a ladder and pyramid methodology. Screen shoot below for those who like visuals.

The ladders and pyramid consisted of the following loads: 250, 275, and 300 watts.

Okay, shifting to the run. My goal is to load the legs in such a way that when I come off the bike I am close to '112 mile legs'. In other words, when I come of the battle wagon (bike) the legs should be somewhat fatgiued, but not blown. Having tasted the IM distance numerous times I know how the legs feel. I will bring the legs to that place in 2 to 4 hr CT rides.

The goal/plan for IML is to maintain pace vs. fall prey to the typical slow down/death march that is often seen at the IM distance.

I was pleasently surprised to feel legs that were pretty close to '112 mile legs'. For this run through the Highland Creek Parkway the goal was to run 1+ min faster per mile then goal pace for IML. Ended up being 6:50 per mile average for 8.5 miles.

There is something very freeing about having your IM training done before 8 AM on a Saturday.

For those wondering what the weekly breakdown was...here is how it played out:

Train smart, think big, and enjoy the journey,

Coach L

I run...

2011-05-27T11:51:00.002-04:00

...because I can.

Not the most profound of statements, but its true.

The other day a young lady watched me run at 10K pace from my car to my office door. She said, "...are you a marathon person?...". She would go onto say that she saw me running about an hour ago near Wal-Mart.

Not sure exactly why my default is to run. Recently I had a jam session with one my atheltes and she mentioned she has the same default.

As I ponder the 'why' maybe its because I know that many can't run. Maybe its because I love to feel the power that comes from each toe off. Maybe its becuase I once could not run and can still remember how painful that first step was. Maybe its because I like the rush of air that meets my face. Maybe, just maybe, I feel like a kid again when running was all you did.

So, if you ever see me walking its probably because I am opting to let the legs rest a little.

I hope you have enjoyed the joy of moving today.

Go ahead, run out to the mailbox and see if you got anything, I dare ya. Run from your car into the grocery store, I dare ya.

I am looking forward to the day when a security guard attmempts to run me down thinking I have stolen a Powerbar or something.

Think big, train smart, and remeber why you CAN move,

Coach L

Props to my Athletes

2011-05-23T15:19:00.005-04:00

One thing that I love about my job is when I receive race results from my athletes that produce instantenous goose bumps that run from head to toe. When your lungs almost lose their contents that is an added bonus as well.

This weekend I received a call from Meredith Dolhare from Ironman Texas with news that produced the responses noted above. On an incredibly hot and humid day she battled and overcame many obstacles. Three obstacles worthy of mentioning:

(1) Older motorist hits Mer the day before, which produced some unwelcomed swelling in the ankle.

(2) Broken frame, which kept her from using the small front ring all day (props to Justin Andrews for working his magic to save the day and to make her rocket functional).

(3) Puke fest on the run, which forced some undesirable breaks from moving forward.

Given all these non-optimal variables I was amazed to hear Mer announce her claiming a 4th AG finish (35-39), which earned her spot to the Big Island!

I could not be prouder of her working through the 'yuck' and earning a spot to Kona for 2011! Congrats are in order.

I'd also like to give props to my people who have taken on White Lake this month and other events.

Other notables are:

Joe Nicolini - 1st place AG finish at Memphis in May

Anne Leo - 2nd place AG finish at White Lake #1

Mark Olson - 4th place AG finish at White Lake #1

It is also important to note that many of my peeps toed the line at White Lake and took much from the day; getting to the finish line despite delayed races, frantic starts and the good old White Lake heat and humidity. Way to battle it out everyone! It is a privilege to cheer you on!

Think big, train smart,

Coach Lance

Control what you CAN control

2011-05-20T05:32:00.006-04:00

There are many things in life that you simply can't 'control'. As hard as we may try we simply can't stop them from happening.

Case in point, we can't stop the aging process from happening. I will be older tomorrow despite my efforts. We try to control this natural progression by injecting Botox into our front lip (and who knows where else), having more "plastic" then flesh on our body, spending millions on vitamins, exercising each day, and eating good food. You get my point.

As triathletes we will spend 5+ Gs for an uber fast bike to cut 10 to 15 min off our Iron bike split, 2+ Gs for sick race wheels, and the laundry list goes on and on. Why? Because you and I want to control those variables we CAN control. Can't blaim you one bit for this kind of logical thinking!

One thing, I think many can do a better job at controlling is WHEN YOU GO TO SLEEP AT NIGHT!

I could count on two hands (maybe) where I have gotten a full nights sleep over the past 12+ months. Yep, two hands. Sleep, sound sleep, is like injecting EPO right into the old cephalic vein (best vein available for IV).

The birth of Grace and the unpredictable nature of Luke has promoted this inconsistency. As hard as we try, these little gems will behave as an infant and young child will behave.

So, I urge you to control those variables that you CAN control.

Recently, LAVA magazine (August 2010 - "Serious Recovery: Why Triathletes Need More Sleep") wrote a great article on this exact point. Here are some sound excerpts:

But here’s something you can do today—or tonight at least: sleep more. Even the best-designed, most brilliantly periodized training plan will not work properly if you aren’t getting enough sleep.

Most adults need between seven and nine hours of sleep a night. If that sounds like a dream scenario to you, you need to find a way to carve out more time for sleeping.

Read more: Serious Recovery: Why Triathletes Need More Sleep - LAVA Magazine http://lavamagazine.com/training/serious-recovery-why-triathletes-need-more-sleep#ixzz1Msz84xC3
Don't have LAVA? Subscribe today!

So, control what you can control and become a better athlete in the process. Oh, one more final point on sleeping and control. I would HIGHLY recommend the Sleep Number bed by Select Comfort. It is worth every penny and you will never have to buy another bed/mattress for as long as you live. When Anne and I actually get to sleep this thing makes the horizontal position heavenly.

Count some sheep for me tonight,

Coach L

Ironman Louisville Training Commences

2011-05-02T21:21:00.002-04:00

Today marked the beginning of IML training.

For the next 17 weeks I will be posting random workouts I have used to best prepare for the IM distance in less then 10 hrs of training per week. Yep, this is the default I use personally for racing the IM distance.

For the number/data oriented folk I will include end of week totals that will include total time spent training and distance covered.

I look forward to sharing this journey with you and showing how one can tackle this distance in much less time IF you...

(1) Stress specific energy systems appropriately

(2) Use strength training consistently

(3) Focus on quality over sheer quantity

(4) Embrace true recovery as a potent stimuli

(5) And study your body along the way

Today I played in the water for 1600 yds:

200 drill choice

4 x 50 w/ :2o seconds recovery

10 x 100 w/ :20 sr

...kick focus w/ Finis snorkel, some fin, and stroke count emphasis...

200 cool down

...25 free / 25 back...

Check back for additional training specifics.

I look forward to sharing the journey with you.

Off to put the diapers in the dryer!

Coach Lance

Coach L Apparel

2011-04-30T09:08:00.006-04:00

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

Hang time w/ the fellas

2011-04-26T07:24:00.003-04:00

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

Strength

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

...DON'T ALLOW HIPS TO DROP...

Forearm Plank Touches x 20

One Leg Toe Touch x 12 per leg

Push Up with Row x 14

x 2

Coach Lance - UPDATE

2011-04-23T08:22:00.005-04:00

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 www.coachlance.com, 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

20 minutes of pain

2011-04-08T22:26:00.007-04:00

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

What is your "X" factor?

2011-04-07T06:26:00.005-04:00

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

Macca Took Me Out!

2011-03-22T14:19:00.003-04:00

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:

http://www.youtube.com/watch?v=0Syxgxnjw94&feature=related

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

Corporate Cup 1/2 and Azalea Results

2011-03-12T20:17:00.004-05:00

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

2011-03-12T05:38:00.003-05:00

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

http://www.youtube.com/watch?v=_jgDHSLgNr8&feature=related

"Stronger" by Hillsong

http://www.youtube.com/watch?v=sv55FMjeMV0&feature=related

"All Who are Thirsty" by Kutless

http://www.youtube.com/watch?v=oCwDtSFMjdw&feature=related

"How He Loves" by David Crowder Band

http://www.youtube.com/watch?v=TCunuL58odQ

"Hosanna" by Brenton Brown

http://www.youtube.com/watch?v=0VOH476VkLs

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

23 min workout

2011-03-10T09:24:00.004-05:00

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

Fe10 Clothing

2011-03-08T15:03:00.004-05:00

Tricredibles Swim Clinic - KEY REMINDERS

2011-03-07T14:46:00.002-05:00

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.

Baseline Testing - "Action Step" Two

2011-02-27T13:02:00.007-05:00

The first "Action Step" for 2011 was to make sure you took corrective strength seriously. For more on that topic please visit my January 19 post.

In order to ensure your training is producing the physiological and psychological benefits you are seeking one must have baseline numbers. This is made possible by putting the body through a series of tests that quite frankly hurt, but are a necessary evil. One must put on the big boy/girl pants and execute this non-exhaustive list of tests below. It is important to note that there are many variations to the tests I mention here, but these are the ones I have taken a liking to:

SWIM

CSS (Critical Swim Speed)

1000 yd time trial

BIKE

CP20 (Critical Power)

Lactate Balance Point (LBP)

RUN

3 mile VDOT

1 hr TT

For the 2011 season I will be hitting these tests on a frequency range of every 4 to 6 weeks.

As mentioned above, there are plenty of testing options out there. The key is to own the ones you select and commit to them. This will allow you to adjust training zones and validate your progress (regression is not the goal) from month to month.

I look forward to sharing additional data as the season progresses to IML.

Think big,

Coach L

Case for Vibrams

2011-02-25T08:27:00.004-05:00

This week I re-entered the training world (sick for two days) with a workout that mixed a taste of FTP and neuro work on the run. With only an hour to work with I opted to hit the following:

7 x 3 min @ 300 watts w/ 800 meter neuro focus efforts per

With the help of the CS 1.6 I created the work intervals noted above with a 2 min recovery at 100 watts. Each time I completed the 3 min efforts noted above I would press pause on the CT, dismount my battle wagon, and then throw on the Vibram KSO.

The fun twist to this transition to the run was trying to get those 'shoes' on fast AND place the Garmin Foot Pod on the dorsal side of the KSO. The fastest I was able to do was 27 seconds. I have seriously considered using the Vibram for a sprint like Cool Breeze, but still waivering.

Some key points here:

(1) I continue to see significant improvements in leg turnover when using he Vibram vs. my Nike Lunar Fly (or any other running shoe for that matter). As noted above, I did 7 x 800 and the first 7 were with the Vibram. Coincidentally, my average stride rate was 93 with them on and 90 for the last interval per the Lunar Fly being on board. I plan on doing additional sessions where I alternate KSO/Lunar to see if I can see similar trending.

Fatigue could have certainly played a role here, but take a look at the difference between the "V"s and the Nikes:

w/ Vs = 5:32/mile average pacing and 93.7 stride rate

w/ Nikes = 5:44/mile pacing and 90 stride rate

(2) Last point for the Vs. I was not attempting to go 'fast' at any point during these neuro focused 800 meter efforts (which were ITU style - see 2/16/11 post). The goal was to hone in solely on leg turnover. Speed comes with an optimal leg turnover. In other words, if I tried to throw down a 100 vs. a 94 I would have likely seen a slower overall pace and the energy cost would have been excessive. Moreover, if I pulled back the 'Fred Flinstone' legs (picture big Fred in his car using his legs to propel his stone age car) to 80 I know I would have been spending too much time on the ground per footstrike. Challenge yourself to spend less time on the ground per footstrike coupled with a slight forward lean and be prepared to go faster.

There is my brief case for Vibrams. Not exhaustive, but something to chew on.

WORD OF CAUTION: Please do not buy Vs and then go run 6 miles with them. Allow your feet and the skeleteal/muscular systems to adapt to them first. Walk around the house for a week or so and then go out for a 5 to 10 min run first. Please use common sense when using these.

Enjoy the training process friends,

Coach L

Swim Workout #8

2011-02-17T13:53:00.003-05:00

For the 2011 season I have hit 8 swim workouts. To promote recovery and to enhance the feel of the water I plan on increasing the swim frequency to about three per week. From a duration perspective these workouts will last from 10 min to 40 minutes max. Front end mechanics (heaviest emphasis), recovery, and some intensity will dictate the design and execution of these workouts.

Below is a quick summary of what Workout #8 consisted of:

400 meters ITU style

2011-02-16T07:11:00.002-05:00

Yesterday I mixed things up a bit and executed my 400 m 'track workout' on Pit Stop Court. This stretch of road is a hop, skip, and a jump from my office and is approximately .125 miles in length.

The goal of this session, which followed 40 min on the CompuTrainer (3 x 10 min @ 90% of FTP or 294 watts w/ 5 min of recovery at 100 watts) was to work short intervals w/ adequate recovery (2:30 min rest). 5 x 400 meters was consumed off the bike at slightly faster then threshold pace.

I also wanted to reinforce the neuro end of things by dialing in on leg turnover or stride rate. Enter the Vibram Five Fingers with a Garmin Foot Pod placed on the dorsal side of the 'shoe'. I have found that the foot pod settles perfectly just south of the velcro strap of my KSOs. No friction issues at all and great neuro data gathered.

Switching gears to the title of this post. Per the length of Pit Stop Court I was forced to 'round a cone' or make a complete 'about-face' before regaining top end speed. This break in momentum can really take the air out of your sails if you have not been exposed to this 'changing of gears'. You will notice that many ITU run courses are designed in this manner. For those who have raced Latta you also know that such turns exist. The one most noteable is experienced on the downhill towards the boat ramp.

If you have not dialed in on www.universalsports.com and watched some ITU racing please do so today. To see Gomez, Frodeno, Brownlee, etc go at it is simply inspiring. Incredible talent and mind boggling speed.

Tomorrow I will post my swim workout I executed today that focused on 'front end traction' and no 'back end traction'.

Train smart, think big!

Coach L

Food Demo at the Leo Campus

2011-02-11T06:30:00.008-05:00

Last Saturday (February 5) we had the privilege and honor to have the ladies of Team Triumph over. Anne demonstrated (third year we have done this) how to prepare some incredible dishes that contained 'super foods'. It was fun seeing my wife in her element sharing the how and why behind what we consume.

Below is a quick video of this demo:

If you would like Anne and I to do this for you please let us know. We are eager to serve and to share.

I am truly blessed to have a wife that cooks from scratch! Truly blessed.

Stay tuned for the next "Action Step" for 2011!

Coach L

Corrective Exercise - "Action Step" One

2011-01-19T07:33:00.016-05:00

Having been in the sport for almost 20 years I have experienced most of the injuries that plague an endurance athlete. The aches and pains that can sideline an athlete for a week to a year I have endured. One must learn from these setbacks and take appropriate action to keep these from returning.

Unfortunately, I have seen many athletes try to 'band aid' these injuries by not addressing the true issues. For example, the Cho-pat Knee Strap can become the superficial 'solution' to "Runner's Knee", Patelllar Tendonitis, etc. Although this device may reduce or eliminate the pain it does not truly solve the problem at hand.

Addressing and correcting the issue at hand takes work and attention to weak links within ones kinetic chain. When one looks at the primary movement patterns of endurance athletes like triathletes you will see that the majority of the time is spent emphasizing the use of the hip flexors. For example, take a look at how closed up my hips are below and imagine how many times you call on this muscle group in just one hour of riding:

What can happen after hours and hours of running and biking (hip dominant sports) an athlete can become unbalanced. In other words, the hips can become dominant and the opposing muscle groups can become neglected and weak per their lack of use.

I don't want that to happen to you. If you have never been taken out by a training/racing related injury before I am very happy for you. Lets keep it that way.

Please take 1 minute and 33 seconds to see the three exercises that are essential in bringing the glutes back into the mix. In other words, lets make the glutes less submissive to the overbearing hip flexors:

Suggestions:

1 to 2 sets of each exercise
10 to 20 reps per exercise
can be done 3 to 5 days/wk
execute prior to running or biking to prep/engage glutes
slow is always better then fast; don't rush through them

This video touches only the tip of the iceberg in terms of Corrective Exercises one can use to prevent injury, enhance performance, eliminate weak links, and stay in the game for a life time.

Please check back again soon to see the next two 'Action Steps' that I consider to be essential in making this season one of your best.

Train smart, think big!

Coach L

2011 Training Commences

2011-01-03T13:37:00.005-05:00

Happy New Year to you all! I certainly hope your 2011 is off to a great start!

"Ironman in 10" Update

As you can see there is a 'new' look to the "Ironman in 10" blog. The mindset behind the Fe10 was to emphasize the calculated and methodical use of science in training/racing within the sport of triathlon. By replacing the atomic number of 26 with 10 the "Ironman in 10" evolved to "Iron in 10" via the Fe useage. I know its a bit abstract, but I like the look of it.

For 2011 I will be assisting 10 athletes using my tried and true methods. These athletes will be using this method to prepare for the 70.3 to the full distance. I look fortward to sharing their successes along the way. Stay tuned.

Coach L Update

By now most of you have locked in on your race schedule and are all fired up. I am still trying to determine my filler events, but the 'A' events are locked in.

For 2011 I hope to hit White Lake 1/2, Ironman Louisville, and Kona. Those are my big three. In a week or so I'll be posting up the 2011 race schedule.

SWIM BASELINE TEST #1

This morning marked the second workout of the year and it provided some solid baseline data to work from. Today I executed a 1000 yd 'time trial' with an emphasis on swimming efficiency and sustainable power per stroke vs raw speed. Using the Finis Tempo Trainer I dialed in on a 1.15 stroke rate; one stroke every 1.15 seconds.

What I love about this test is that you are forced to engage the water consistently for a set distance. There is NO room for getting sloopy with this one. This 1.15 setting equated to a 13 stoke count per 25. So, for 1000 yards I honed in on this stroke rate and came up with a 500/500 split.

1st 500 = 6.47.00 (1:21/100 yds)

2nd 500 = 6.54.18 (1:22/100 yds)

13:41 total time

Numbers aside, this test provides immediate feedback for those who are lacking in muscular strength/endurance at the swimming specific muscle groups. In other words, in the last 500 I started to find that to stay with the tempo I was unable to finish each stroke fully. This forced me to rush to and through the 'recovery phase' of the stroke to once again engage the water.

I also find that this test forces the athlete to maintain an efficient and steady kick. If one neglects to maintain 'back end traction' they will not be able to swim long and with such few strokes. A 4 to 6 kick per stroke frequency is required.

All in all, this swim baseline test is not intended to determine high end swim speed, but will allow an athlete to see progress at a sustainable "IM Pace" (Ironman pace) to "HIM pace" (Half Iron).

I look forward to re-testing with the 1.15 every month and finding better 500/500 splits. With the use of "IM in 10" training methods I plan to see a closer match between the 500s and a sub 13 stroke count to boot.

The process of refining your engine is awesome.

Train smart friends!

Coach L

How 'it' all started

2010-12-09T09:43:00.001-05:00

I can still remember the moment and store where my Ironman journey began. Back in the early 90s I found myself in the Jefferson Valley Mall (Yorktown Heights, NY) at Olympia Sports. Can't believe it, but the store is still there!

For some reason I was looking through the running apparel section and came upon a logo and a sticker that caught my eye. Below is the actual sticker that came with a pair of running shorts:

The challenge was presented to me that day as I read the back of that sticker. At that moment I was captivated by the fact that people actually did this. It was hard to imagine, but I was game and the hook was set in the roof of my mouth.

For laughs, take a look at the picture below of the shorts and the serious game face prior to the Triangle Triathlon. Back then I represented with a GT Strike Road Bike (an actual upgrade from my Mongoose Rockadile MTB) with clip on aerobars. Also take note of the video camera that is almost as big as my oversized transition bag. Evidently, I was prepared to go on vacation post Triangle.

I hope today that you too are captivated by the IM challenge. I am here to say that the challenge and the joy of embracing this event only gets better as you 'taste it' more and more.

May the 'hook' find the roof of your mouth too.

Train smart, think big...

Coach L

2011 Season

2010-12-06T20:09:00.000-05:00

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!

Coach Lance

Ironman Florida 2010 - Race Report

2010-11-10T10:31:00.002-05:00

Last Saturday was a great day! All of my peeps 'broke tape' and I could not be prouder of each of them. For some, it was their first Ironman (IM) experience and for others it was their third M-Dot for 2010 (Meredith D):

Dan Bowker
Eric Cerwin (1st IM)

Meredith Dolhare

Carl Foulks (1st IM)

John Lennox

John Mihm (1st IM)

Joe Smith (1st IM)

Great work friends! It was an honor and privilege to play a part in your training/racing prep leading up to IMF 2010. I look forward to assisting you in the months and years to come.

From my perspective I could not have been happier with how things turned out. For my faithful followers of this blog you know the background. For those who are new to this blog I will give a very brief overview of the facts and elaborate slightly on the day itself.

The training for this IM consisted of a focused 8 week prep minus ~3 weeks that included knee surgery (R medial and lateral menisectomy). This injury was sustained back in high school, but I never had it fixed. It was just a matter of time for my years of playing catcher to catch up to me! So, this surgery was not due to my actual training, but rather as a result of my days spent behind the plate.

This 8 week training block produced on average 7:35 hrs of training per week. For more specifics on the actual training please refer to the 10/27 and 11/5 posts. As noted in 11/5 post, I was excited to see how this would compare to my IMF 2001. Back then I put in loads of training and was 9 yrs younger. Back then I worked (Ex Phys guy at ViQuest in Greenville, NC), trained, ate, and slept. I really had nothing much else to do, but focus on IMF.

So, back to IMF 2010. For clarity I will hit each mode individually. I'll try to keep this to the point and not bore you all with too many details.

SWIM

I love contact and I find it amusing to get punched in the face while swimming 2.4 miles. In the first 5 minutes everyone seemed to be jockeying for the first bouy and claiming 'their spot' in the Gulf. At one point I was biffed in the eye so hard that I thought my goggle would extract my eye from its socket. That made me laugh and forced me to get vertical and adjust things. All in all, the swim was relaxing and enjoyable. I used a 5 to 7 count breathing frequency to gauge my intensity on the second lap. I have found this to be very helpful in keeping me from swimming at a pace that will negatively impact the bike and run later in the day.

Those who know my 'shark story' from 2009 will be happy to know that I only saw one jellyfish and one horseshoe crab. Both forced a 100 yd surge out of me with a heavy emphasis on the kick.

I was absolutely fired up to come out of the water in under an hour with the limited time spent in the water.

TAKE HOME POINTS with reference to "IM in 10":

(1) Technique must come before 'swim fitness'. I had no business swimming the time I swam on Saturday. If an athlete can adjust to the changing conditions of the ocean and maintain sound form in the front quadrant of their stroke they will trump the other athlete who has less efficiency and a higher level of swim fitness.

(2) Relaxation is essential. If an athlete can mesh point number one with a relaxed mind and body they are golden. Swimming can be very stressful. Learning to relax while swimming will play a HUGE part in lowering your overall energy expenditure and increase your likelihood of swimming more efficiently.

BIKE

The game plan for the bike was to hold a power output range of 242 to 262 watts with a HR response below my LBP of 160 bpm. Right out of the blocks things did not look so promising from an equipment stand point. Both my PowerTap and my Garmin did not pick up an HR for the first 30 miles. This forced me to use other biofeedback measures to validate intensity in conjunction with my power numbers. I have often told athletes that one cannot use power alone or HR alone when training/racing. I am a big fan of looking at both and making logical decisions per the numbers you see. These decisions must be based on science and on observations made IN training and racing.

I opted to look at my respiration rate (RR) in conjuction with power to keep me on pace. In the lab (my garage) I knew a RR of 16 would put me in the 134 to 144 bmp range (10/13 post). This served me well until I got warm enough to sweat and create a good connection between the HR strap and skin.

All day long I was faced with the temptation to jump into a pack of 15 to 25 cyclists and spare my legs for the run. No joke, at one point I came up onto a pro and about 12 other guys. I pulled up to him and questioned his tactics. In his Aussie accent he said, "...hey mate, jump on the back...". Seriously. I opted to surge away from them, but then got swallowed up and spit out the back. This happened at least three other times. Here is the kicker. At mile 80 I get pegged for a drafting penalty. I could not believe it!

I saw this as a time to love on the people in the penalty tent and I also knew this was the Lord's will for me on this day. I certainly did not like this turn of events, but knew someone else was calling the shots!

Was tickled pink with how good my legs felt per the LBP/HR/Watts/RR approach used from the onset of this leg. I did not over extend and was pleased with the numbers; 243 average watts and 153 average HR (HR was high per the winds).

TAKE HOME POINTS with reference to "IM in 10":

(1) Study your body. There is so much technology out there at our disposal! Almost too much in fact. A watch and the ability to count to 8 was all I needed to keep from over committing on the bike. I think it is very important to train mindfully and not mindlessly. In the weeks leading up to IMF I assessed my RR at varying intensities in conjunction to HR response.

(2) Strength train. I am convinced without a shadow of a doubt that the strength training I did with Bill Scibetta (Precision Fitness) filled the gap for me last Saturday. I make this statement off of the fact that my longest ride for IMF was 2:30 hrs. The one constant I had going for me at IMF was the corrective/dynamic strength training I had done for 8 months leading up to race day.

RUN

Off the bike I felt like a rock star! Legs had plenty of zip and zap to em' and the first 6 miles reflected that. Despite having an audible timer reminding me to eat every 10 min on the bike I think I came off the battle wagon underfueled. As a result, I opted to walk briskly through each aid station from mile one. This decision allowed me to play some catch up.

The Lord was very sweet to me and allowed me to run well. The knees were a non-issue and I was able to run without incident. What I found to be most interesting about this IM experience was how the Holy Spirit overwhelmed me in the first 13 miles. No joke, I was brought to tears several times as I reflected on how blessed I was. At church I never lift my hands, but on this day I was lifting em' friends. I often say that I look forward to the day when I break down at the finish line. I have not done that yet and I do look forward to that day. Instead, my Savior touched me while I could still focus on Him and all that He allows me to do. There was one point on Saturday that a fellow athlete must have heard me crying. I was overwhelmed with joy as I realized He was letting me run a effortless 7:15 min pace. I was in awe of His blessing and presence.

I am ashamed to admit that it was post 13 miles that I focused more on the externals (splits, pace, overall time) then on Him and thus became disconnected. Tears no longer flowed.

This is getting way too long. So lets wrap things up.

TAKE HOME POINT with reference to "IM in 10":

(1) Quality over quantity. One 18 miler was the longest run I did for IMF (13 was the second longest). The key was making the run count and to reflect a higher overall physiological load. This was made possible by running at a pace that was closer to a 20K to 30K pace then a marathon pace.

In closing, I can't thank my dear wife enough for her support and patience with me. Thank you Annie for knowing me and still loving me. Your awesome and I look forward to toeing the line with you at IML 2011 using the "IM in 10" training methods!

Yes, that is the plan. Lord willing, Anne and I will be headed back to IML in 2011 to race. I am EAGER to get back at it and feel as if I just did Latta and not IMF. There is certainly something to be said about hitting the IM distance in less. Lets do this!

Train smart friends,

Coach Lance

Ironman Florida 2001 vs. 2010

2010-11-05T19:37:00.000-04:00

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,

Coach L

IMF 2010 - Training Summary

2010-10-27T22:18:00.000-04:00

The taper is in full swing and I am now left wondering how the day will unfold on November 6. As I look back at the past 12 weeks I must admit it was not the ideal Ironman prep. The knee surgeries of 2010 and the somewhat irregular sleeping patterns of my 3 month old and almost 4 year old made this training period challening to say the least.

I can't help but compare my trainining from IML 2009 vs. IMF 2010.

IML 2009 Averages per Week

Swim 40 min / 1,175 yds

Bike 5:25 hrs / 120 miles

Run 2:04 / 16.9 miles

Weekly Hours 7:54

IMF 2010 Averages per Week

Swim 40 min / 1,650 yds

Bike 3:30 hrs / 106 miles

Run 2:02 / 17.8 miles

Weekly Hours 7:35*

*excluding 2 weeks of little to no training per knee surgery

Below you will see the allocation of time per each discipline from July 26 to present (excluding taper phase):

The one thing I look forward to analyzing both during and post IMF is how the strength training helped 'fill the gap' for the 2 hr difference on the bike. IML reflected an average bike time per week of 5 hrs and 25 min vs. 3 hrs and 30 min for IMF.

I have never felt stronger for an Ironman and certainly feel the 'mental reserves' have not been tapped. Its amazing how important those reserves are for this distance.

The challenge of the Iron distance awaits and I am eager to test the "IM in 10" methods once again.

Stay tuned friends,

Coach Lance

18 x 1 and props

2010-10-18T11:31:00.000-04:00

With only 3 weeks out from IMF I wanted to make sure to hit one last "long run". Given the knee surgeries (February and August) of this year my running has not been built as I would have liked. To make up for this I have made sure to dial in on the strength training and I think I am seeing the fruits of my times with Bill Scibetta (http://www.lakenormanfitness.com/html/ourteam.htm).

This past Sunday I did the unthinkable and ran 18 times around a relatively flat 1/2 mile section of Highland Creek (see below).

The logic here was to run on a surface as similar to IMF as I could and fuel each mile with PowerBar PERFORM. I have not felt so good on a run as I did this cool Sunday morning!

The goal was to mirror goal pacing for IMF (7 to 7:30 min/mile), but I was unable to pull back. I know most of you reading this have had a similar experience. Some call it the 'runners high' and others call it the 'flow state'. I was there. It ended up being a 6:40 min/mile average day. It was truly a spiritual moment for me. I know the motorists thought I was a whack job, but I couldn't resist lifting my hands to the heavens when my 310XT audibly notified me of the 18 miles. The Lord was all over this run and I praise Him! I am in awe of how He has healed my knees in 2010!

So, excitement is building toward November 6. I know anything can happen at an IM, but I am optimistic about how things could turn out.

Switching gears for a moment. It would not be right if I did not give props to my dear wife Anne! I couldn't be prouder of her efforts. Last Sunday she toed the line at Take Flight (3 months post the birth of Grace Kells Leo) and had a great race. What amazed me most about her performance was how close she was to her time of 2009. She was 3 min slower on the run, but pretty spot on in the other two!

I am most proud of how she is more then able to excel as an exceptional Mama/Mommy and wife to Team Leo. She simply does not miss a beat. In my opinion, she is the perfect example of how one can shine as an excellent mother/wife and triathlete. Thanks Annie for your hard work 'on and off the field'.

Train smart friends,

Coach L

LBP and IMF 2010

2010-10-13T13:25:00.000-04:00

I could not be happier with the Lactate Balance Point (LBP) test that I conducted on myself this morning!

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!

At this event I averaged 364 watts on the 10 mile bike course. This equates to a Functional Threhsold Power (FTP) of 346 watts (364 x .95). Making this relevant to IMF 2010 one can multiply the FTP by .7 to .76 to get a wattage range of 242 to 262.

This is where the numbers from this morning come in. I do not want overwhelm this post with numbers so I narrowed the focus to the 220 to 280 wattage range:

The take home point from todays test is this: At IMF if I opt to roll at the low end of my IM wattage range (242 watts) I will likely be ~30 bpm BELOW my LBP of 160 bpm. For the record, I plan on riding conservatively at IMF and will likely open up at 220 watts for the first 15 miles to assess the signals the body is presenting me.

In the perfect racing world there would be NO head winds, ideal temperatures, a compliant stomach, etc. The unpredictable nature of racing will certainly force me to evaluate both HR and watts constantly at IMF. One must not get so dialed in on holding a specific wattage that they ignore an upward drifting HR response.

I am now even more excited about IMF then I was on Monday. I know lab testing has its limitations, but it is nice to see a HR response of 134 and 144 bpm at the low and high end of my IM wattage ranges. I look forward to using my newly tested LBP HR at IMF in November!

To further strengthen the validity of this test and the results noted above I plan on doing a LBP Validation Test. This test will hone in on maintaining a HR that is 10 bpm below LBP, at LBP, and 1o bpm above LBP. I plan on doing this test next week.

Stay tuned friends and train smart,

Coach Lance

What is your weekly average?

2010-10-08T13:40:00.001-04:00

At this point I have been hitting on average 7 hrs and 12 min of training per week. Training for IMF officially commenced on July 26, 2010. Two key events have taken place just before and after this date:

(1) Grace Kells Leo came into the world on July 13. Those who have young children know the challenges that come with a baby - they are many. I am happy to report that Grace found her thumb about 4 nights ago. To get almost 7 hrs of sleep has been incredible and we are like new people at the Leo compound. Her smile is simply beautiful!

(2) Knee surgery on August 19; a medial and lateral meniscal tear were found in my R knee. This certainly forced me to slow 'the wheels' down. As noted previously, I take every obstacle that is thrown at me and try to see what the Lord is telling me. In this case, I was reminded how weak and susceptible I am and how strong and able He is.

This has not been the ideal year for Ironman training/racing. I do have to admit that Anne had warned me to stay clear of IMF, but I pressed on like a stubborn male. Confession made.

From a training perspective I have done my best to prepare for IMF. Here is a quick snapshot of some totals that will bring more clarity to what has been done July 26 to present:

Duration and % / Distance and %

Swim: 3.8 hrs and 5.7% / 5901 yds and N/A

Bike: 30.2 hrs and 45.8% / 918.9 miles and 86.2%

Run: 16.5 hrs and 25.4% / 143.8 miles and 13.5%

Strength: 10.42 hrs and 15.8% / N/A

Miscelaneous Facts:

Longest Open Water Swim = 750 meters (Latta Tri - June 12)

Longest Bike = 2:30 hrs (on CompuTrainer - Aug 13)

Longest Run = 13.1 miles (Highland Creek - Oct 8)

As you can see, there has been very little attention given to the swim and a heavier emphasis on the bike. The knee surgery really pulled my run training down significantly! What I look forward to most, however, is to see how the consistent strength training may 'fill in' for the lack of run miles.

In the closing weeks I plan on hitting the following 'to do list' items:

(1) Execute a Lactate Balance Point (LBP) test on the bike. Those who have been following this blog since IML 2009 know that this was one key tool that I use for pacing/training. I look forward to seeing where my numbers are in comparison to 2009. This test coupled with the data I extrapolate from a CP20 test will also serve to pace me for IMF. I intend to the LBP this week.

(2) Complete a 2:30 to 3:00 hr ride on the CompuTrainer where attention will be on riding under the LBP by as much as 20 bpm. The data collected from the CP20 will allow me to sync in precisely with realistic IM watts, which will compliment my LBP data. In other words, I have found my IM wattage range to elicit a HR response that is as much as 20 bpm lower then my LBP! Stay tuned for my findings.

(3) Complete a 2:00 hr run where the focus will be on consuming race course fuel (Powerbar PERFORM) at goal pacing; 6:45 to 7:30 min/mile. I will also be analyzing stride rate throughout.

(4) Continue to dial in with Bill Scibetta (Precision Fitness) where attention will be on maintaining core strength integrity and muscular endurance within the kinetic chain.

(5) Put the finishing touches to my bike. My good friend, Justin Andrews, put on a new 'cockpit' to my Trek last week. A new base bar, aerobars, etc were put on. I have never felt so good on my bike. I finally feel locked in and on top of my pedals.

Going into IMF with a weekly total high of 10 hrs and 51 min and weekly total low of zero hrs (knee surgery) leaves me wondering how the day will go.

I have no idea how it will unfold, but I look forward to the challenge. I look forward to the experience of trusting the Lord and in enjoying the gifts He has given me.

Stay tuned friends. I plan on posting my LBP results before the week is done.

Train smart,

Coach L

4 Week Update

2010-09-28T21:19:00.000-04:00

I wish I had incredible news to report as I draw all the closer to IMF 2010, but I don't.

In the perfect world there would be no flat tires, no colds, plenty of uninterrupted sleep, unlimited hours to train, and no injuries along the way. We live in a fallen world friends and we must face these obstancles and many more.

In my particular case I made a bone head mistake of going just a bit too hard on a training run last week, which set me up for a week long set back. The knee that got scoped flaired up and made running...well...not possible. Its crazy how much sidewalk/road camber can absolutely do wonders on your kinetic chain - specifically your knees.

Thankful to report that I am now days away from mounting my 'battle wagon' and throwing my Nike Frees back on again.

With only 4 weeks left I do hope to put in some appropriate training that will bolster my confidence and add just a bit more umph to my engine.

This weekend I plan on riding 1:30 to 2 hrs on the CompuTrainer at IM watts w/ a conservative 1 hr run post. I look FWD to seeing how the knee responds and if this will generate the momentum I have been looking for. Within this workout I will be working with my prefered energy drinks for the bike; CarboPro (1st bottle) w/ Infinit for the remainder of the ride.

I plan on peaking out at 2:30 to 3 hrs on the Trek w/ a 1 hr run post. I also hope that I will be able to knock out a long run of 13 to 16 miles prior to November 6, 2010.

Stay tuned friends,

Coach L

5 Weeks til IMF 2010 Update

2010-09-18T23:08:00.000-04:00

Couldn't be happier with where the knee is and where things are trending at this point.

One thing I love about coaching multisport athletes is the simple fact that each athlete is unique. Each athlete brings a different genetic makeup, goals/expectations, physical ability, strengths/weaknesses, etc. That being said, I find it essential to meet each athlete I am privileged to work with at where they are currently.

This brings me to my current scenario. I have 5 weeks to play with until I toe the line on the cold sandy beach in Panama City (including a two week taper).

One of the primary workouts that I plan on using will be a specific CompuTrainer (CT) ride that will peak at 3 hrs in duration followed by a 1 hr run. The focal point for the bike will be to target my goal watts and Lactate Balance Point (LBP) I have validated in my testing/training.

Currently, I hope to target a wattage range of 245 to 260 watts and an LBP upper limit of 160 bpm. Please take note of the word 'hope' in the last sentence. I will be zeroing in on these numbers pretty inently in the next 5 weeks (via LBP testing and potentially one last CP20) to determine their legitemacy.

It appears that my knee surgery was a tremendous success and I am ready to take on an IM without 3 tears to the meniscus (IML 2009 - no joke). Today proved to be very promosing as I mounted my 'battle wagon' (my Trek) and held the low end of the wattage range above and rolled at 15 bpm below my LBP.

Even happier to report that I was able to play in my Nikes at a respectable average pace of 6:38/mile for almost 9 miles. The knee is as close to 100% as I think it could be.

Here is the fun kicker for those who are still hanging w/ me. I am huge proponent of stride rate/frequency. Most lean toward the 90 strides per leg per minute. Others are now supporting 95 strides per leg per minute. So get this. By the end of this run I averaged 88 strides per minute. I am in process...like we all are. Hang with me.

I threw my Vibram Five Fingers on and lodged the Garmin Foot Pod into these 'slippers' (on the top of the foot). Bam! For the just over 1 mile run I rolled with a 92 stride rate (6:52 pace). The logic hear was to try these guys on for a very short period of time under somewhat fatigued conditions. I don't recommend this for all athletes, but per my heightened focus on corrective/dynamic strength this season I am game.

I was all smiles to see these numbers (peaked at a 97 stride rate...say what!?) and to force my body to increase stride rate when it had just finished a solid sub hour run.

Side note...I love the looks/responses you get when you are running in a 2XU race suit w/ Vibrams on. The neighborhood folk wouldn't even make eye contact let alone wave to this weirdo ;)

Lets keep the body guessing friends...lets do this!

Coach L

Studio7 Shout Out!

2010-08-31T16:02:00.000-04:00

I couldn't be prouder for each of my athletes who toed the line in Louisville and Wisconsin this year! Each one of them took on the challenge exceptionally well. To see each of them work through the challenges that an IM can bring was simply awesome.

Below is the IML/IMW 2010 crew that truly represented (in alphabetical order):

Julia Bonner

Scott Ellison (1st IM)

Kyle Frank (1st IM)

Jason Jordan (1st IM)

Josh Hayes

Mark Mahoney

Gary Martin (1st IM)

Mark Schuler (1st IM)

Todd Spanish (1st IM)

Jenn Tiepen (1st IM)

Dirk Wuensche (1st IM)

As a coach who takes great pride in each of his athletes I find the closing hours of an IM especially special. Some of the most intense battling takes place in the last 2 hours of an event of this length. Those who scorch the 140.6 in the low 8 range certainly battle, but I also believe the folks who are finishing with an hour to spare are something special.

I'd be remiss if I did not give Meredith Dolhare a congrats as well for tackling Roth (IM) and Regensberg (IM) with two weeks seperating the two events. She then took on one of the most challenging endurance events around; Powerman Zofingen five weeks later. A superb showing indeed!

---

On the "IM in 10" end of things I am grateful to report that I was able to execute a 7 mile run at Madison w/ minimal issues. So, in the upcoming weeks I will be dialing in on adding some 'finishing touches' to my IMF 2010 preparation.

I am really looking FWD to sharing my journey and trumping traditional thinking with respect to IM preparation.

Stay tuned troops...Coach L

Ironman Louisville 2010

2010-08-27T10:31:00.000-04:00

Its 'chilly' here in Louisville - seriously. Could not believe that I was acutally cold this morning as I walked to Einstein Bagel. The scene is vibrant and there is plenty of fit looking folk walking the streets of Louisville. Its hard not to get all fired up about Ironman when you are at the race site of one. If I could I'd jump in on this one on Sunday. Below is a quick vid from my room at Louisville:

This was the first day I was able to 'workout' and I was gitty to get my heart pumping again. Mark Olson and I took off to the University of Louisville Nata torium with hopes that we could hit the water there: http://www.uoflsports.com/facilities/lou-facilities-natatorium.html

Long story short, we walked into the place like we had swam there for years. Not a soul questioned our presence. They must have wrote us off as grad students or profs. So, we get into the pool area and there was not a single person in the water. We were fired up and quickly put suits on while on the deck (a comical story in itself as you can imagine). 30 minutes later and a mile or so under our speedo and we were done. Still, not a soul to be seen at this beautiful facility. Whats the deal we thought. This explains it:

I'd go back again tomorrow. Lesson learned: make sure to read the back of signs when things just don't seem right. The front of the sign was 'pool rules'.

Oh, no issues w/ the knee and water proof band aids don't work. After just 200 yds they were in the filters of the pool. Feeling great despite not being in the water since Latta.

Stay tuned friends,

Coach L

~1 week post-op

2010-08-25T13:37:00.000-04:00

Happy to report that the knee is responding very quickly to rest, ice (Polar Care 500), TENS (Transcutaneous Electrical Nerve Stimulation), and some good old fatty fish; salmon.

Amazed at how quickly the knee has returned to 125 degrees of flexion.

Walking without any noticeable limp. Luke did take a poke at me as he mimiced my 'surgery induced swagger' the other day.

Looking FWD to seeing how all this pans out per the vision of taking on IMF in November.

As noted previously, I am very optimistic that IMF will be possible, but goals will have to be shifted quite a bit. The hopes of Kona qualification and butting heads with the big boys has long been dismissed. I'm totaly cool with that and actually find it somewhat refreshing to toe the line with no stringent expectations.

The one thing that has stayed relatively consistent this year has been the strength training. So, I look forward to seeing how this KEY component to IM training works in my favor in 2010.

Off I go to ice and elevate. Have a great day folks!

Coach L

"Speed Bumps"

2010-08-18T11:16:00.000-04:00

I really can't stand slowing down for speed bumps. I actually avoid the breaks and throw the hands in the air as my Subaru clears em' (Luke loves it when I do this - at least he used to). I also don't like stop lights.

I am a big fan of moving and 'staying on task' once the sights are set on the target/goal.

You with me folks?

Well, as we all know metaphorical 'speed bumps' come at us at all angles when we least expect them. My immediate plans of building the engine for IMF has come to a temporary hault.

Tomorrow I will be getting my R medial meniscus worked on by Dr Pat Connor. Yep, back on February I had my L medial meniscus trimmed up (fell on my bike the day before FL 70.3) and now it is my R one. Craziness I tell ya. I believe this tear took place many years ago as I played catcher as a little tike up into college.

I really do look FWD to being fixed up and to be 100%. I truly do thank God for showing me once again how weak AND susceptible I am. I also love how He can change your course in a flicker of an eye. I trust fully in His 'guiding hand' in all things and know His plans always trump mine. Thank you Jesus!

Here is the catch troops. I still hope/intend to toe the line at IMF in 2010 if the surgery is the same as the one done in February 2010.

My poor wife must endure this with me and I appreciate her willingness to put up with me. Thanks babe!

I love a challenge and when you are forced to work through the non-optimal scenarios. Can't wait to see how this season will pan out and I intend to give all the glory and praise to Him.

Stay tuned for the 'rest of the story' friends...

Coach L

Week 1

2010-08-02T13:30:00.000-04:00

Staying true to last year I will share total training volume per week. This may appear a bit redundant, but it holds me accountable.

9 hours and 41 min of training was had. The emphasis is on the bike (4 hrs 15 min; 124.6 miles) where 100% of the riding is on my CompuTrainer (CT). I love my CT. No dogs chasing me down, no cars taking me out, bring on flats, and I can dismount in a jiffy to re-swoddle Grace if I must. Baby monitors are the cats meow!

Coming in second to 'mounting my battleship' in the garage is the run. This came out to be 2:56 hrs or 25.1 miles. 85 to 90% of this training is done on the road.

I sealed the deal with strength training. This came out to being about 2:30 hr for the week. Two sessions with Bill (~45 min of actual strength work) and the pre-training myofascial and strength work I do prior to each workout.

No swimming has taken place since Latta (June 12, 2010). Yep, I have been keeping from the water and will plan on hitting it one time per week starting this week.

This is a very brief recap of volume in Week 1. In upcoming posts I will begin to divulge the 'nuts and bolts' of how I intend to attack IMF and the competition from an intensity/frequency perspective.

I am really looking FWD to this IM and hope to test my limits.

Stay tuned ladies and gentleman,

Coach L

2,400 hours left or...

2010-07-29T16:53:00.000-04:00

...100 days til' IMF 2010! I thought it only fitting to start this post off by dialing in on 'time'. There seems to be too few hours in a week to get 'it all done' and still be who y0u need to be to your wife and children. So, w/ 12 weeks til' IMF lets get things rolling friends (assuming a 3 week taper).

I am super excited that IMF prep is now officially under way. With approximately 14 weeks to train I am beginning to narrow my focus and wrap my mind around preparing for November.

For 2010 I intend to apply other training methods that I did not use in 2009 for IML (Ironman Louisville). In the next ~14 weeks I plan on sharing my weekly experiences so others can see that one can train for Ironman in much less time then 'advertised'. For those who are new to this blog I plan on training for IMF in less then 10 hrs per week. I also plan to qualify for Kona 2011 w/ this lower training volume and method. In the upcoming weeks I will lay out my goals specifically for all to see. Ya gotta have goals.

I look forward to applying proven training methods as well as others that are relatively new to this 'second round' of "Ironman in 10".

Today I put together a quick video that captured the strength regimen Bill Scibetta (Precision Fitness - http://www.lakenormanfitness.com/index.htm) put together for me w/ the speed work that followed it. For those who want to see this take a look below:

As you may have seen, I finally made the decision to roll w/ the Vibram Five Fingers KSO. I have been wearing them for about a week now and really like them. The key positive to note at this time is an increased awarness of the muscles that innervate the foot. I plan to use these for quick transition runs off the bike and maybe some runs that peak out at 3 to 4 miles. Anne completely vetoed them for church this past Sunday. They lack style points according to my beautiful bride! Despite her unfavorable reviews I wear them everywhere.

I look forward to sharing this journey with you all.

Enjoy your training and the process,

Coach L

Grace Kells Leo

2010-07-19T13:09:00.000-04:00

The title of this post sums it up well. At 555 PM on July 13 I was melted like a snow cone on a hot summer day. Delivering Grace w/ my own hands and cutting the cord put me in a state of awe.

What also put me in a state of awe was how Anne took on this delivery w/ NO pain meds. I feel like such a wimp and I am humbled by her incredible tenacity. Seeing her deal with the effects of Pitocin for over 5 hrs made me feel the need to go run 200 x 400 m at 110% on 2 min recovery (ie, contractions were ~1 min in duration thus the 400 m designation). As noted in a previous post, Iowa grows em' tough.

I look FWD to seeing how life will continue to change (for the better) with this new addition to Team Leo!

On the "IM in 10" front I am happy to report that things are progressing exceptionally well.

On the morning of delivery Anne ran 3 miles and I nailed a CP20 test on the CompuTrainer. Elated to report an 8.9% improvement from the May 7 test! 326 watts to 355 watts (normalized power) increase. Could not be happier with this significant change in only 3 months of training.

I am convinced that the strength training that I have done w/ Bill Scibetta (Precision Fitness - http://www.lakenormanfitness.com/) has had a direct impact on this dramatic improvement. I have not added anything else to my training regimen that would allow such a positive change. I am looking FWD to seeing how this progessive, dynamic, and corrective strength focus will impact things come November at IMF!

Baby Coming!

2010-07-09T12:57:00.000-04:00

On July 13, 2010 I will very likely be holding a baby girl or boy!

At 7 am Anne's 'water will be broken' and the process of drawing that little trooper out will commence.

Anne has been ready for this for about 8 months and I am both fired up and nervous. Normal scenarios.

Thought I'd post a quick update on the 'home front' for those who are interested.

On the training front I am happy to report that I participated in my first CrossFit WOD (workout of the day) on Wednesday. I could not have been any happier with how it went and how it shocked the system.

Steve and Jess Pinkerton both own CrossFit Vitality (http://www.crossfitvitality.com/) in Concord, NC. If you have heard of CrossFit and are interested in trying it out I would strongly encourage you to pay these folks a visit!

I have been eyeing this training method for years, but simply had no access to it. This facility is outstanding and Steve and Jess have a very good thing going here indeed.

On the "Ironman in 10" front I am now 3 weeks into preparing for IMF 2010. All is progressing as hoped and I will be sharing some specifics in the weeks to come. Below is a small sampling of what was consumed on the CompuTrainer this morning:

Not sure if anyone can see this, but the focus was to roll at my functional threshold of 320 watts for 1 min w/ 2 min recovery x 14. This intensity would draw me up to my current Lactate Balance Point of 160 bpm. These intervals were quick and concise and produced the HR response I was seeking by the last 4 or 5 intervals. I love HR trending. From interval 1 to interval 14 I saw a low of 145 to a high of 161 bpm.

I plan on retesting my LBP in the next few weeks to further refine training stragies. If any of you are interested in assisting me on this test I'd appreciate your help. Not joking. Puncturing my finger 15 times to get the appropriate blood sample can leave my fingers a bit numb/worked over. Thus, the reasoning for using earlobes when testing athletes. Less nerve endings and far more 'willing' to produce blood when prompted.

Off to prepare for 'the new arrival'....

Coach L

"2 cm dilated and 50% effaced"

2010-06-24T10:19:00.000-04:00

It just would not be right if I did comitt a post to my 'tough as nails' wife! As of Tuesday my dear wife has been training consistently and has not waivered from her comittment to Luke, myself, and staying 'on it' with her training. I can count on one hand the times she has opted for Subway vs. cooking home cooked vegertarian food for Luke and I. She is an exceptional wife and Mama.

I can say she is probably one of the toughest and focused woman I know. Iowa grows em' to be resilient for sure and I am blessed to have her as my wife! Per the title above, she is drawing all the closer to birthing our second child. I am freaking out and she is 'air fisting' all day long with great excitement. When she told me I am "2 cm dilated and 50% effaced" I almost hit the floor and packed my 'hospital bag' all at the same time. Are ya kidding me!?

For the last 8+ months she has been sick as a dog so she is SOOOOO ready for this little one to enter the world. We have no idea of the sex and look forward to the coolest surprise to arrive.

She jokingly says to me, "...Ironman is nothing compared to this nausea!...". I believe it. So, as you can imagine she has her mind set on IML 2011 and I can't wait to see her throw down there.

Please keep in mind, that the primary goal of this blog is to prove that one can train for IM in much less time then what is 'typically advertised'. Moreover, Anne and I want to show that a family can grow strong even when IM training/racing is part of the equation. In other words, Dad/Mom does not need to be on the bike all day on Saturday, etc. With that being said, we both will trust in the Lord in what He has in store and represent accordingly.

I have to share these stellar vids of my beautiful wife rocking it out on the bike and run (I have not vids of her swimming her preferred stroke; fly!):

Anne running on the treadmill. Love it that she checks out her form!

Anne biking on the Tacx...edited out her spiting, her out of the saddle work, and ice cubes falling from her mouth...

Last note: Anne is taking it to the pavement Friday to "induce labor" vs working the treadmill. She is a studette and I am not worthy...

Oh, it is also important to note that her physician has okayed all of this activity. It helps that she has never stopped training since IML 2009 ;)

Lactate Balance Point (LBP) Case Study, etc.

2010-06-23T09:17:00.000-04:00

As most of you know, I am a big fan of using power, HR, and lactate response in training and racing. Lets face it, there are many variables an athlete can dial in on to determine race strategy. I have found that using the Lactate Balance Point (LBP) testing methods to be essential in my IM preparation.

In this post I will highlight the phenomenal training adaptions that have taken place for one of my athletes per the use of the LBP. Brian Warren (IMF 2010 goal event) had his first LBP test with me on December 9, 2009. We most recently executed a follow up LBP to further assess his progress. Below is the data that reflects these two testing days:

9-Dec-09					15-Jun-10
Initial Performance Line Data

Watts	HR	RF	O2%		Watts	HR	diff.	RF	diff.	O2%
100	143	18	95		100	130	-13	22	4	98
120	147	18	95		120	136	-11	22	4	98
140	160	20	97		140	145	-15	22	2	97
160	168	24	98		160	154	-14	24	0	96
180	176	26	96		180	158	-18	26	0	97
200	183	32	94		200	162	-21	24	-8	95
220	189	40	96		220	175	-14	24	-16	96
240	195	46	95		240	178	-17	28	-18	95
					260	186	NA	32	NA	95
					280	192	NA	48	NA	95
							-15.4		-4

Initial Blood Lactate Sample
W			HR			L
9-Dec	10-Jun		9-Dec	10-Jun		9-Dec	10-Jun
240	280		195	192		10.4	8.9

LBP Data
W			HR			L
9-Dec	10-Jun		9-Dec	10-Jun		9-Dec	10-Jun
120	140		160	158		10.9	10.4
135	155		167	163		8.2	7.8
150	170		175	168		6.6	5.2
165	185		178	172		5.6	5.0
180	200		184	175		5.7	5.2

As this test was unfolding I had to bite my tongue and refrain from expressing how stoked I was regarding the improvement seen in the data. You can see that at the SAME watts Brian was operating on average 15.4 beats less then his previous test. That is significant change! Moreover, you will notice his respiration rate (RR) dropped significantly as he approached LBP and beyond!

Why the change in both variables?

Brian has been training at intensities that promote left ventricle enlargement, which would increase both his cardiac output and stroke volume. This was made very evident in the data above.

You will also see a significant difference is RR as well. I believe this is a result of increasing the muscular endurance of his diaphragm. In other words, at intensities above his LBP the muscles associated with breathing have become more fatigue resistant.

In addition, one can also argue that his arterio-venous (A-V) O2 difference has improved as well. Put in simplistic terms, his ability to deliver and remove O2/CO2 to working muscles has improved. One would also be able to argue that his capillary density has increased, which allows this delivery/extraction process to take place at a greater capacity/rate.

We could continue here, but I think we get the point that Brian has seen some signficant central/ peripheral adpations in the last 6 months.

How does this benefit him?

Brian is now able to pump more oxygen rich blood (per beat of his heart) to his working muscles. This in return will allow him to keep his body in a more oxygen dependent (vs. oxygen independent) state which will promote a higher reliance/use of fatty acids vs. blood glucose/muscle glycogen/liver glycogen.

Take Home Point:

Here is the kicker. Take a look at how his LBP changed signficantly. In Dec he rocked out a LBP of 5.6 mmol at 165 watts. In this test he busted out a LBP of 5.0 mmol at 185 watts! I almost blew a gasket when I saw a 20 watt improvement with less lactate. Brian has 'earned' himself another 20 watts to play with at a lower lactate concentration and HR. You simply can't beat that.

IM relevancy. Okay, bringing it even closer to home here. We all have seen how ones HR can drift or increase quite a bit from the first mile to the last mile on the bike (or run). This can take place even when an athelete perceives the intensity to be the same from mile 1 to mile 101. This is where I stress the importance of using both power and HR numbers to your benefit.

Brian is now able to use data that was determined via this CP20 (Critical Power 20 min test) and associate it against the LBP. What I have found with most of my athletes is their LBP is typically 15 to 20 beats below their IM wattage ranges. For Brian, I have his IM wattage ranges at 174 to 190.

So, in his case he has plenty of wiggle room when starting off for his 112 mile bike leg come November 6, 2010. What do I mean by 'wiggle room'? A real life example will hammer home my point here.

On June 6, 2010 Brian executed an almost 4 hr ride that covered 69 miles. In this ride his average power was 172 watts and his average HR was 152 beats. For this ride he was 20 beats lower then his LBP of 172 bpm! This pacing allowed Brian to fuel and hydrate efficiently and set the stage for a solid run off the bike. This pacing also allowed room for the inevitable drifting that we all see when on the bike for 4 to 6 hrs. Brian will likely find his HR working up to the mid 160s in November, but he will be doing so with the confidence that his body is utilizing more fatty acids then glycogen (per the lactate responses noted above).

So, the point here is that at his current fitness level Brian is able to delve deeply into the fatty acids and spare the very limited glycogen stores for later in the day. THIS IS A HUGE positive for him and will allow him to tackle the run with more fuel in the tank and with fresher legs.

Lots to process here friends, but its all good stuff.

I will continue to share my thoughts, methods, strategies as we move all the closer to IMF.

Always remember to use both power and HR to your advantage. When used properly, these two metrics can seriously bolster performance!

Train smart...

Coach L

Strength Training

2010-06-16T15:34:00.000-04:00

Had another solid strength session w/ Bill Scibetta this morning. As promised, here is a quick compilation of some of the training we did:

I am super excited to add consistent strength training to the mix in 2010. I often say that injuries can be a positive if you use them to your advantage. The torn meniscus that was repaired on Feb 2010 opened the door to attack weak links. In my case, it was found that my legs were relatively strong, but my core musculature needed an overhaul.

I can't wait to see how this vital aspect of training takes training AND racing to another level. It is worth noting that Latta proved that a consistent emphesis on strength training can prove highly benefical. The only constant leading up to this event was hitting the dynamic/corrective strength two times per week with Bill (for 2 to 3 months). Per a calf strain that resulted from weak glutes and the operated knee I was only able to accumulate 3 weeks of good training for Latta.

Have an outstanding day folks and train smart,

Coach L

2010 Season Begins

2010-06-15T13:48:00.000-04:00

Latta marked the start of the 2010 season. Man was it nice to be out there again. It was great to see many familiar faces and to enjoy some good old racing.

I have been slack on the blog front, but hope to be a bit more consistent as IMF draws closer by the day. Yes, I plan on using the "Ironman In 10" methods again this year and until I am old and gray. It works, its simple, its convenient, its high quality, and not for everyone.

Updates:

(1) For those interested, I will be posting what I promised back in April 2010...the LBP validation test I administered on myself.

(2) A refresher on how I prepare for IM in less then 10 hrs per week. The why, how, what, etc.

(3) I will also be putting up some new vids up of the corrective/dynamic strength that I have been using pre and post knee surgery. My 'secret weapon' this year is my Strength Coach, Bill Scibetta (http://lakenormanfitness.com/html/ourteam.htm) who is the President and Founder of Precision Fitness. Stellar dude and a pleasure to train with! I can't say enough good things about him and his approach to stressing the ENTIRE kinetic chain.

(4) Lastly, my beautiful wife is due in July w/ baby number two. We are all pumped and look FWD to welcoming this little one into the world. This new addition may take 'IM in 10' to 'IM in 5'. Bring it I say! Bring it!

I hope you are all doing exceptionally well and pursuing each day with great passion 2010!

Stay tuned friends,

Coach L

Potpouri of Lactate

2010-04-05T20:11:00.000-04:00

The temps, the flowers, the grass, and excitement are growing at the Leo household. Anne is 6+ months pregnant, Luke is killing it on this Skuut bike (check vid below), and training is beginning to flow as I had hoped; for the most part.

No joke, over night Luke went from some impressive Skuut 'glides' (pushing with the feet and then picking them up to glide) to bombing down the hills as you can see below. A must have 'training tool' for your little ones :) Dad was super impressed with this!

I am finally beginning to feel somewhat back on track post the surgery back in February to the medial meniscus. I was really not expecting to be so far from 'race form' in April/May 2010, but grateful that I can run.

For 2010 I have been focusing on re-establishing my fitness within the confines of the "Ironman in 10" (aka, "The Project", "IM in 10 hours of training/week", etc.) methods I outlined from 2009. It is interesting and exciting to see many jumping on board with this training approach. I have noticed several well known coaches brand this and that further validates its legitemacy.

So, for 2010 I plan to still use this relatively new approach to training to further my game in the sport of triathlon. As some may recall, I believe one can experience some significant gains in both short and long course racing when focusing in on a balanced use of high intensity training. This blog focuses on making the most out of each training day. Time is an incredibly valuable asset and I want to make sure I use it wisely. Thus, the creation of the "Ironman in 10" blog and training methods.

Below is a screen capture of my most recent Lactate Balance Point (LBP) Test, which I use extensively in my training:

From this data one can work below, at, or above LBP. For base building I opt to work at a wattage range that ellicits an HR response that is at least 10 to 20 bpm below LBP. When I want to improve my steady state (lactate produced equals lactate assimilated) I dial in at training within my LBP HR. Lastly, when I want to train my energy systems to work at an intensity that exceeds my bodies ability to use lactate efficiently (more lactate produced then assimilated) I roll at LBP plus 5 to 20 bpm. Most will begin to crumble and deplete precious glycogen stores at this intensity range.

An example of training within these confines can be seen below. You will now see why I called this blog entry a 'Potpouri of Lactate':

In this workout the focus was to work at varying intervals from long/progressive watts, short/higher watts, to moderate/lower watts. The key was to modify these intervals around a HR response that targeted LBP to LBP plus 5 bpm. So, per my LBP of 160 bpm these intervals peaked at 160 or went just above 160 bpm.

To further validate my LBP I will be conducting a "LBP Validation" test on myself. The goal here is to operate at a HR that is approximately 10 bpm below LBP, at LBP, and then 10 bpm above LBP. I will be drawing blood three times (3 x 5 min) at each intensity to capture lactate response. What I should see is a relatively steady lactate response at the first two stages noted above and then a steady increase in the third stage. This test will further validate the numbers I derive from my LBP testing and help refine racing strategy.

Case in Point: One cannot solely focus on power output when racing. If the weather conditions equate to 95 degrees, head winds of 30 mph, and humidity that reflects a rainforest you must be prepared to modify wattage goals accordingly. In other words, if you have found 200 watts is your uppper limit for Ironman pacing you may have to drop it down to 180 to maintain a HR response that is at or below your LBP. If one does not do this they are destined to find the last 30 miles of the bike leg to be far more challenging AND the run to be a potential 'walk fest'.

The next post will focus on the LBP Validation test.

Enjoy the day and the training!
Coach L

Coach L is back in it...

2010-02-22T10:51:00.001-05:00

Elated to report that the body is coming along. This morning made that pretty clear to me.

It is an awesome thing when you are forced to rebuild. I think I am nearing 85% at this point.

As some of you may know I have created a YouTube channel that is open to the public. Below is a link to the first Bike Intensive (BI1). I absolutely love this kind of training. Its uncomfortable, it forces you to dig deep, and your body gets much stronger per this stimulus.

Please check it out and the other 20 other clips up currently:

http://www.youtube.com/watch?v=ifCCtIFvKwY

For those who are feeling up to a little challenge please accept this invitation:

Bike Intensive #1

5 min at Functional Threshold Power (CP20 average x .95 = 302 FTP)

Plyo Scissor Jump 30 sec - 3rd set hit 50 reps

Romanian One Legged Lunge 30 sec per leg - 20 L / 22 R reps

Step Ups 1 min (20 inch plyo box) L/R for 1 min - 22 reps

Lateral Slides 1 min - 44 reps

Static Push Up w/ Knee to Elbow 1 min - 42 reps

Deep Squat touching 12 inch plyo box w/ 20 lbs - 34 reps

Plyo Box Jump (24 inch plyo box) 1 min - 17 reps

For those who dig CrossFit I see this as one of those outstanding 'tests' to see where you measure up. I can't wait to retest on this again in 4 to 6 weeks and see where the numbers will go. The hard thing will be to do only 5 min on the bike...the desire will be to open this to 15 to 20 min at FTP. Doing this 5 times through would rock, however at the 5 min work interval.

So, if you have all the equipment available to you please throw this workout down and let me know your numbers. I take that back...if you are one of my athletes please make sure you let me know of your intentions before nailing this. No need for a setback that was brought on by partaking in this one...

Hope you are all well and enjoying the early stages of 2010.

3 weeks post the scope

2010-02-05T21:07:00.000-05:00

Stoked to report that the first continuous mile went down today on the Tmill. Progressing from a 20 min mile (week 1) to an 8 min mile (week 3) was simply awesome.

Before embarking on this run/walk to full bore run I entertained the legs to some good old Spin Scan action. Folks, if you have not used a CompuTrainer you are missing out. I mounted my horse this AM in the "Training Center" and exposed the legs to a 1:2 (1 min on : 2 min off) Spin Scan workout. I may throw up a screen capture of the 'peanut' to 'amoeba' that is portrayed on the screen.

All kidding aside... I have to work my tail off to even come close to a 70 Spin Scan number. I am embarrassed to admit that I felt borderline nauseous by the time I was done with 20 min of it today. 'A size 13 to the butt' is how it felt; I got my tail kicked this AM and I liked it. I have to get my 'butt' in gear for 2010 pronto.

As noted above...I dismounted my horse and played on the Tmill. I avoided a face plant similar to FL 70.3 2009 ;)

This day proved highly successful to get me back on track. I will begin to wrap my head around the season in the next 2 to 4 weeks and plan out my first tri. The plan is to hit the Run the Creek 5K (March 20) at Highland Creek to see where the legs are.

Stay the course friends...Coach L

(P.S., for those interested....I will be creating a Studio7Multisport page on YouTube and will be posting vids per strength training, etc. there)

Up and 'Running'

2010-01-21T09:43:00.000-05:00

Thanks for the prayers friends! Surgery went great and I feel like 'running and gunning'. Opting to rest, walk, and ice for the next few days and then get my tail back on the CompuTrainer.

I got the Real Course Videos of Placid, Kona, and Madison and look FWD to 'tasting' these in 2010. As you all know...I am huge fan of these vids.

I am super excited to have to work back up to racing form. So eager to see how long it will take and to experience training again.

This piece of scripture is very relevant right now:

Acts 17:28 (New International Version)

²⁸'For in him we live and move and have our being.'

For the record...

2010-01-19T15:10:00.000-05:00

Just had to throw up another post before the knife. Wanted to make sure people were not thinking the IM in 10 method/approach brought this injury on.

The more I thought this whole meniscus tear out I finally came to an acute moment in May last year. I was doing a last pre-race ride and when I went to dismount from the old Trek my trailing foot slid on the black asphalt like it was ice. Yep...flat on my bike I fell and the medial aspect of the L knee walloped the top tube. The pain that ensued was so intense I saw white.

The funny side to this biff on the bike pre FL 70.3 was that someone saw this 'go down'. There I laid sprawled out on the 'black beast', blood running down my knee, helmet skewed to the L, and the cool factor totally tarnished.

No words had to be spoken as the SUV pulled up along side me (window still closed). I smiled, he smiled and we both put our hands up in the air as to say 'oh well...it happens'.

Anyway, I just wanted to document the acute incident that blew the meniscus.

I can't wait to see how things will develop in 2010 once this tear is eliminated.

Lets do this (as Luke would say)!

Game On

2010-01-11T20:40:00.001-05:00

The official 'reset button' will be pushed next Wednesday as I get the L knee scoped. Nothing beats having to rebuild the engine. Excited about it in fact.

Yep, the MRI showed a posterior tear in the medial miniscus w/ a cyst accompanying it. Looking FWD to Dr. Connor doing his thing and snipping and cleaning things up.

So, remember how I mentioned all 'my' plans in a few posts back? Well...it looks like most of those events (Feb-May) I was eyeing will be erased for 2010.

Loving the journey, Coach L