Those of you who have followed me through the years know NC was home to the Leo's for almost a decade. Our roots were here, my family live there, and we had become established. Being now in MN for almost two years we are slowly beginning to feel like this is home.
This past Sunday reinforced these emotions as I engaged the Twin Cities Marathon (TCM) for the third time. The first year (2002) I ran this beautiful course I helped my dearest to qualify for Boston. Mission was accomplished, but she then missed one step and blew out her knee. No Boston. She was told she would never run again, got microfracture surgery, endured intense rehab, and then by God's grace would go on to race two Ironman (IM) events. God is good...always.
Last year (2012) I decided I needed to jump back in and 'play' as MN was now my new home state. With about one long run under the belt I stared that blasted race clock down and just got under that 3 hr mark. In this year I knew very few Minnesotans and essentially went unnoticed. Drew Hollbrok was the highlight of the day as he nudged me through mile ~23 to keep on fighting. I love Drew.
Enter 2013. I was blown away by the verbal nudges, cheers, and support I received out there on the course. Was it the TEAM Tri kit that made me stand out like a ghoust? Was it that in about a year relationships had become real? I'd say a combination of the two promoted this incredible outpouring of encouragement. Being wired to encourage others and not expect anything in return I was humbled. I was left feeling very blessed, grateful, and at home. I could go on and list the number of people that I stared in the eye (and those I was unable to), but I'd likely miss a name or two. Therefore, I will simply say thank you to all who gave me a much needed nudge when in 'battle'.
That was the key take away from TCM 2013. MN felt more like home to me then never before. Not sure what that "MN Nice" thing is all about by the way.
Quick overview of TCM 2013. In a nutshell, I opted to commit to a very aggressive pace from the onset. In the first 17 or so miles I felt my groove to be at a ~6:15 to 6:25 pace, which would later set the stage for blown legs. I am still standing firm on the use of UCAN and the 160 calorie post from last week. The wheels fell off not because I under fueled, but rather, from pushing a pace my legs were not fully ready to enage. Lesson learned.
My decision to 'dare to fail' produced a lackluster close on that particular day. I will add that I hit a Clif Shot at about 18 miles as I knew where I was and that I needed to get a quick hit of simple sugars. I have come to learn at Ironman one must be willing to alter ones plans on the fly when things go wrong. Things go right and wrong at the IM distance.
I have already begun to plan out 2014 TCM and how I will dissect it. Can't wait to put in 3 to 4 months of training for my new 'IM'. Hoping to recommit to IM in about another decade or so.
In the meantime, I am determined to make MN my home, get the kiddos anchored, buy a house, and create relationships that made NC what it was to Anne and I for so many great years.
Think big, play hard, and dare to fail,
Coach L
Can you complete/compete at the 140.6 distance w/ only 10 hrs of training per week?
Wednesday, October 9, 2013
Saturday, October 5, 2013
Twin Cities Marathon and 160 calories
This Sunday (Oct 6, 2013) I am poised to engage the Twin Cities Marathon (TCM) here in wonderful city of Minneapolis. In the almost 2 years of living here I have learned much while working at Life Time Fitness - St Louis Park.
Since working here at Life Time I have been challenged many times to rethink how one should fuel the body 'on and off the field'. Yesterday I had the unique privilege to sit down and discuss my fueling methods with Bob Seebohar (http://www.fuel4mance.com), Peter Kaufman (http://www.generationucan.com/team_2.html), and Seth Bronheim (http://www.generationucan.com/expert_seth.html) for the TCM. Every time I talk with these guys I am always left a more educated man. A special thanks to each of them for sharing concepts and methods that are still very new and uber promising to the large majority of endurance athletes today.
Before I elaborate on the post heading it is relevant to validate where I once was and where I am now in terms of fueling for game day.
Back in the early 90s I was lead to believe several things:
(1) One must replace what they burn when exercising. If you burn 250 calories an hour you need to replace those expended calories. You burn 400 calories you need to replace those 400. This mindset drove me to jam down gels and solids feverishly to replace what was lost.
(2) Powerbars, Gatorade, and GI stress are the norm. For years I stuffed my gut with sugary items like Powerbars and Gatorade as I was convinced this was the best option. Unfortunately, most of us reading this can relate to this downward spiral. I continued to push on and think that if I simply diluted this sugary junk I would get by. Again, those who have played this card realized this too was not optimal for long term success. Some can get away with this, but I would argue there is a better and more efficient way.
(3) Carboloading rules. Pre-marathon / Ironman pasta dinners. Loads of dinner rolls, plates worth of pasta, and a gut that looked like the Pilsbury DoughBoy would always be the result. The sad truth was that these pre-race meals extended into every meal, which promoted unnecessary water retention and an ongoing state of 'blah'.
This list could go on, but I won't to get to why I used '160 calories' for part of the post heading. On Sunday I plan to use approximately 160 calories for the duration of the TCM. The goal is to run close to 2:50 for this event, which would crush my marathon PR by 9 min set last year at the TCM. I share that to simply validate how long I plan on being out there and to reinforce how good 'my juice' is. More on that in a moment.
How in the world is that possible to run almost 3 hrs on only ~160 calories? Most subscribe to ingesting some form of carbohydrate rich fuel every 30 to 45 min, which can add up to many gels and ounces of Gatorade / Powerade. I was blown away when I visited PowerBar to see there recommendation on fueling frequency for their PowerGels:
Lastly, I took a look at Clif Gel:
I have played this kind of russian roulette with race fueling before and have had to either slow down to a slower run pace or simply walk. Both are not options for this Sunday.
Before I finish off this post I wanted to encourage each of you reading this that racing / training with less is certainly possible. Its one thing to see my claim above, but have I ever produced training sessions to support such a '160' mindset?
I will share two recent TCM race simulation workouts that will help validate that one can race / train hard with far less calories IF THEY ARE USING THE RIGHT FUEL.
In the workout below I used NO exogeneous fuels for the 1:30 hr run around the lakes with TEAM Tri. I repeat, no external fuels were used. This was made possible for several reasons. One being that I have come to learn much through super smart folks like Bob, Peter, and Seth noted above. I wish I could say I used UCAN before this workout, but did not. The only reason I was able to run hard for 1:30 hr with NO external fuel was a result of eating more metabolically efficient in the weeks and months prior to this run. More on that to come in the months to come. In a nutshell, one can teach their body to use more fat then stored / external carb sources. Can't wait to share with you the effect of 'eating clean' and 'eating garbage' for 1 week intervals. More to come.
As you can see below, average pace for this 14.32 mile run exceeds goal pacing for the TCM by ~13 sec per mile. Interestingly enough, this pace exceeded my Metabolic Efficiency Point (MEP) by about 10 bpm. This to be expected as this run was run much faster then goal marathon pace. More to come on this as well post the TCM.
In this last example I had the privilege of running with Mike Buenting and Peter Miller at the Capitol Run. Both accomplished runners who are much stronger then I. As I tell my athletes, however, if you want to run faster you need to run with faster folks. In this 2:23 (hr:min) run I used only ~5 oz of Cran Raz UCAN at 11 miles in. That equates to about 50 calories. Yes, 50 calories. This run proved to me that my metabolic efficiency was fine tuned and that my body was able to spare my stored muscle and liver glycogen and tap into the almost UNLIMITED fat stores we all have. In this run I ran 5 beats higher then my MEP. It is vital for athletes to take lab based data that you can derive from an Active Metabolic Assessment (AMA) and apply them to the real world conditions outside.
Since working here at Life Time I have been challenged many times to rethink how one should fuel the body 'on and off the field'. Yesterday I had the unique privilege to sit down and discuss my fueling methods with Bob Seebohar (http://www.fuel4mance.com), Peter Kaufman (http://www.generationucan.com/team_2.html), and Seth Bronheim (http://www.generationucan.com/expert_seth.html) for the TCM. Every time I talk with these guys I am always left a more educated man. A special thanks to each of them for sharing concepts and methods that are still very new and uber promising to the large majority of endurance athletes today.
Before I elaborate on the post heading it is relevant to validate where I once was and where I am now in terms of fueling for game day.
Back in the early 90s I was lead to believe several things:
(1) One must replace what they burn when exercising. If you burn 250 calories an hour you need to replace those expended calories. You burn 400 calories you need to replace those 400. This mindset drove me to jam down gels and solids feverishly to replace what was lost.
(2) Powerbars, Gatorade, and GI stress are the norm. For years I stuffed my gut with sugary items like Powerbars and Gatorade as I was convinced this was the best option. Unfortunately, most of us reading this can relate to this downward spiral. I continued to push on and think that if I simply diluted this sugary junk I would get by. Again, those who have played this card realized this too was not optimal for long term success. Some can get away with this, but I would argue there is a better and more efficient way.
(3) Carboloading rules. Pre-marathon / Ironman pasta dinners. Loads of dinner rolls, plates worth of pasta, and a gut that looked like the Pilsbury DoughBoy would always be the result. The sad truth was that these pre-race meals extended into every meal, which promoted unnecessary water retention and an ongoing state of 'blah'.
This list could go on, but I won't to get to why I used '160 calories' for part of the post heading. On Sunday I plan to use approximately 160 calories for the duration of the TCM. The goal is to run close to 2:50 for this event, which would crush my marathon PR by 9 min set last year at the TCM. I share that to simply validate how long I plan on being out there and to reinforce how good 'my juice' is. More on that in a moment.
How in the world is that possible to run almost 3 hrs on only ~160 calories? Most subscribe to ingesting some form of carbohydrate rich fuel every 30 to 45 min, which can add up to many gels and ounces of Gatorade / Powerade. I was blown away when I visited PowerBar to see there recommendation on fueling frequency for their PowerGels:
When to eat PowerBar® PowerGel®
When I looked to GU and their gels here is what they had to say:
How do I use it?
GU (100 calories) should be consumed 15 minutes before and then every 45 minutes thereafter.
"Generally, performance athletes need to consume 200-400 calories per hour from all sources, such as gels (110 calories), chews, bars, and drinks. We recommend consuming one packet 15 minutes before activity, followed by 1-2 packets per hour during activity to support your needs."
Okay, so from this quick overview of several popular gel options lets calculate the old school way of thinking of how to best fuel for a marathon. Anyone notice the use of old school above? For those throwing down a 4 hr marathon they would be consuming roughly 440 to 840 calories (Clif Gel - 1 to 2 gels / hr assumption) to 550 to 1,320 calories (Power Gel - 1 gel / 45 min to 3 gels / hr assumption).I have played this kind of russian roulette with race fueling before and have had to either slow down to a slower run pace or simply walk. Both are not options for this Sunday.
Before I finish off this post I wanted to encourage each of you reading this that racing / training with less is certainly possible. Its one thing to see my claim above, but have I ever produced training sessions to support such a '160' mindset?
I will share two recent TCM race simulation workouts that will help validate that one can race / train hard with far less calories IF THEY ARE USING THE RIGHT FUEL.
In the workout below I used NO exogeneous fuels for the 1:30 hr run around the lakes with TEAM Tri. I repeat, no external fuels were used. This was made possible for several reasons. One being that I have come to learn much through super smart folks like Bob, Peter, and Seth noted above. I wish I could say I used UCAN before this workout, but did not. The only reason I was able to run hard for 1:30 hr with NO external fuel was a result of eating more metabolically efficient in the weeks and months prior to this run. More on that to come in the months to come. In a nutshell, one can teach their body to use more fat then stored / external carb sources. Can't wait to share with you the effect of 'eating clean' and 'eating garbage' for 1 week intervals. More to come.
As you can see below, average pace for this 14.32 mile run exceeds goal pacing for the TCM by ~13 sec per mile. Interestingly enough, this pace exceeded my Metabolic Efficiency Point (MEP) by about 10 bpm. This to be expected as this run was run much faster then goal marathon pace. More to come on this as well post the TCM.
In this last example I had the privilege of running with Mike Buenting and Peter Miller at the Capitol Run. Both accomplished runners who are much stronger then I. As I tell my athletes, however, if you want to run faster you need to run with faster folks. In this 2:23 (hr:min) run I used only ~5 oz of Cran Raz UCAN at 11 miles in. That equates to about 50 calories. Yes, 50 calories. This run proved to me that my metabolic efficiency was fine tuned and that my body was able to spare my stored muscle and liver glycogen and tap into the almost UNLIMITED fat stores we all have. In this run I ran 5 beats higher then my MEP. It is vital for athletes to take lab based data that you can derive from an Active Metabolic Assessment (AMA) and apply them to the real world conditions outside.
Lastly, prior to this run I had two servings of plain UCAN (220 calories) with 1/2 scoop of DaVinci Chocolate Whey Protein (70 calories) with about 20 oz of water. This was consumed 30 min prior to the start of the Capitol Run. My breakfast was 4 eggs, ~2 tb of Olive Oil, ~1 tb of butter, and crushed red pepper to taste - I go heavy. 4 cups of dark coffee as a legit chaser. This breakfast was consumed about 2 hrs prior to start time.
It is also important to note that I kept electrolytes steady throughout this run by using Endurolytes and ingested Anti-Fatigue caps every 30 to 45 minutes. Both are Hammer Nutrition products.
I hope this post has encouraged and challenged you to think a bit outside the box. Please take note that it takes time to modify your eating behaviors to promote metabolic efficiency. I am far from perfect and still partake in ice cream and homeade cookies, but 90% of my calories are 'clean'. I have my wife to thank for that.
I hope this post has encouraged and challenged you to think a bit outside the box. Please take note that it takes time to modify your eating behaviors to promote metabolic efficiency. I am far from perfect and still partake in ice cream and homeade cookies, but 90% of my calories are 'clean'. I have my wife to thank for that.
I urge each of you to read Metabolic Efficiency Training - Teaching the Body to Burn More Fat by Bob Seebhohar and also trying UCAN. These two arrows in your quiver will be sure to take your game to the next level.
Poised to play hard Sunday! Looking forward to sharing my findings from the 2013 TCM with you all.
Enjoy the process,
Coach Lance
Friday, January 25, 2013
What is your potential?
That is the question that we all want answered. What is our ceiling? Top 3 AG finish at the local tri? Kona slot in 2016? 4:45 at the marathon distance? For me I am trying to push the limit for 2013 at the marathon distance. I have never trained for an open marathon, but want to this year. Running 26 off the bike has been the sole focus.
So, how fast can I go? How fast can you go?
For 2013 I am setting my mind on going 2:50 at Twin Cities. I'd like to go faster, but I know many variables will need to happen for that to materialize. Is a 2:50 in my legs? More importantly, is my mind strong enough?
For this post I am going to pin point the metabolic side of things. Is my body physiologically able to hold a 6:30 pace for that distance? It is critically important to validate a baseline and so I did just that this week. Poised with my LactatePro and strips I set the treadmill at 9.3 MPH and 1% grade. Every 15 min I'd record HR response and lactate accumulation. Below are my results:
The logic behind this test is to validate lactate accumulation and HR trending against a fixed workload. From this very simple test I can see that I am months away from toeing the line at Twin Cities Marathon and pushing a 6:30 pace. Why? Please take note that HR drift certainly took place, but did stabilize at 45 min. Lactate began to drive high, but also stabilized. My goal is to continue to develop my energy systems so as to rely more and more on fat stores, which would produce less lacate (less reliance on CHO stores [carbohydrate stores - finite]). Moreover, I want to see HR trending that goes more like 152 , 154, and 153 vs. the trending seen above. Lactate trending that went 3.0, 2.9, 2.5 would leave me feeling far more confident in a 6:30 pacing goal as well. More quality training is required. The good news is I have 6+ months before go time.
The key is to create a method of assessing your current fitness level that allows you to validate where you are physiologically and to also refine your goals. I hope this simple baseline test will help you design tests that will help steer you in the right direction.
In the months to come I will be returning to this same protocol to see where my training is taking me.
Think big friends, train smart, and have fun.
Coach L
So, how fast can I go? How fast can you go?
For 2013 I am setting my mind on going 2:50 at Twin Cities. I'd like to go faster, but I know many variables will need to happen for that to materialize. Is a 2:50 in my legs? More importantly, is my mind strong enough?
For this post I am going to pin point the metabolic side of things. Is my body physiologically able to hold a 6:30 pace for that distance? It is critically important to validate a baseline and so I did just that this week. Poised with my LactatePro and strips I set the treadmill at 9.3 MPH and 1% grade. Every 15 min I'd record HR response and lactate accumulation. Below are my results:
The logic behind this test is to validate lactate accumulation and HR trending against a fixed workload. From this very simple test I can see that I am months away from toeing the line at Twin Cities Marathon and pushing a 6:30 pace. Why? Please take note that HR drift certainly took place, but did stabilize at 45 min. Lactate began to drive high, but also stabilized. My goal is to continue to develop my energy systems so as to rely more and more on fat stores, which would produce less lacate (less reliance on CHO stores [carbohydrate stores - finite]). Moreover, I want to see HR trending that goes more like 152 , 154, and 153 vs. the trending seen above. Lactate trending that went 3.0, 2.9, 2.5 would leave me feeling far more confident in a 6:30 pacing goal as well. More quality training is required. The good news is I have 6+ months before go time.
The key is to create a method of assessing your current fitness level that allows you to validate where you are physiologically and to also refine your goals. I hope this simple baseline test will help you design tests that will help steer you in the right direction.
In the months to come I will be returning to this same protocol to see where my training is taking me.
Think big friends, train smart, and have fun.
Coach L
Wednesday, January 16, 2013
UCAN vs. HEED
Like a kid in a candy store I am jittery with excitement as I am poised to share the next block of data for your perusal. Today I engaged the treadmill at Life Time Fitness - St Louis Park, MN with HEED in my tummy and an appetite to tackle the same protocol from Jan 10, 2013. Working through the 8.9 to 10.9 MPH progression works the mind and body for sure.
For this test I took on 1 scoop of HEED within 24 oz of water. Within 10 min I was on the tread and working the belt. For what its worth, my gut was not as settled as it was when rolling with UCAN. I have used HEED previously in training, but was never able to validate substrate (fat vs carbohydrate utilization) preference until working at Life Time Fitness.
Below you will see that there was a stark difference between the two tests:
Please take a few minutes to see the significant difference between substrate use between the UCAN and HEED tests. For purposes of this post I want to zero in solely on the Training Phase (TP). First the similarities. You will note that HR response was actually pretty similar for both. That is where the similarities stop friends. By stage 3 (9.7 MPH) my body began to shift towards carbohydrates over fat for fuel. This can be seen by the RQ value of .84 (for more on RQ please refer to my previous post). By stage 4 (10.1 MPH) my body was happy to sink its teeth in carbs vs. fat to fuel the intensity I was driving. From that point forward there was no turning back. You will note that by the final stage I was only pulling 12.7% from fat. The rest was from carbohydrates, which are finite in supply.
Shift focus for a moment to the UCAN test and you will see that my body never went beyond an RQ of .84. That is remarkable. Please take note that at the same HR (minus a beat) my body was using 54% fat for energy and only ~13% fat while using HEED.
Please keep in mind that this is only two data points on one guy. The validity of these findings would be strengthened if I had 500+ more samples to pull from. I lack the funding and time to support such research ;). In the weeks to come I will continue to consume other brands and see what happens against the variables noted above.
Hope this post makes you question your fueling preferences. One last thought friends. The reason I am pushing a pace and protocol like the one above is to make one think how powerful this product would be at Ironman and Half Ironman intensity (~50 to 75% max VO2). I can't wait to start testing this product at low end Ironman intensity. Can you imagine delving into 75% fat stores while pushing 200 watts? Or at 7:30 pace? By the numbers I am seeing I am left to imagine 85% fat use and the remaining coming from carbohydrates. Gitty up to that! This is the stuff that makes me envision setting an IM PR of 9 flat some day. LETS ROLL!
Train smart, think big,
Coach L
For this test I took on 1 scoop of HEED within 24 oz of water. Within 10 min I was on the tread and working the belt. For what its worth, my gut was not as settled as it was when rolling with UCAN. I have used HEED previously in training, but was never able to validate substrate (fat vs carbohydrate utilization) preference until working at Life Time Fitness.
Below you will see that there was a stark difference between the two tests:
Please take a few minutes to see the significant difference between substrate use between the UCAN and HEED tests. For purposes of this post I want to zero in solely on the Training Phase (TP). First the similarities. You will note that HR response was actually pretty similar for both. That is where the similarities stop friends. By stage 3 (9.7 MPH) my body began to shift towards carbohydrates over fat for fuel. This can be seen by the RQ value of .84 (for more on RQ please refer to my previous post). By stage 4 (10.1 MPH) my body was happy to sink its teeth in carbs vs. fat to fuel the intensity I was driving. From that point forward there was no turning back. You will note that by the final stage I was only pulling 12.7% from fat. The rest was from carbohydrates, which are finite in supply.
Shift focus for a moment to the UCAN test and you will see that my body never went beyond an RQ of .84. That is remarkable. Please take note that at the same HR (minus a beat) my body was using 54% fat for energy and only ~13% fat while using HEED.
Please keep in mind that this is only two data points on one guy. The validity of these findings would be strengthened if I had 500+ more samples to pull from. I lack the funding and time to support such research ;). In the weeks to come I will continue to consume other brands and see what happens against the variables noted above.
Hope this post makes you question your fueling preferences. One last thought friends. The reason I am pushing a pace and protocol like the one above is to make one think how powerful this product would be at Ironman and Half Ironman intensity (~50 to 75% max VO2). I can't wait to start testing this product at low end Ironman intensity. Can you imagine delving into 75% fat stores while pushing 200 watts? Or at 7:30 pace? By the numbers I am seeing I am left to imagine 85% fat use and the remaining coming from carbohydrates. Gitty up to that! This is the stuff that makes me envision setting an IM PR of 9 flat some day. LETS ROLL!
Train smart, think big,
Coach L
Friday, January 11, 2013
Generation UCAN
For years I have experimented with various energy/fueling sources. Everything from Gatorade to CarboPro to Hammer have worked through my gut at one time. I have also tried Infinit, GU, Endurox, PowerBar, Clif, Sharkies, Stinger Waffles, Gummy Bears, packs of honey, Sport Beans, etc. Oh, oatmeal creme pies too. Thanks for the reminder Old Bull! ;) My stomach lining has engaged almost everything out there. I have suffered from all forms of gastric shut down and have survived to talk about it.
In the last two or so years I have started to play with Generation UCAN. I have not raced with it, but several of my athletes have and done very well with it.
Since moving to MN and landing at Life Time Fitness in St. Louis Park I have been given the unique opp to really dive in with this stuff. For those of you who have not tried UCAN I want to make sure I explain WHY I am committing to this product. Below is a quick overview of the positives (taken directly from their website - http://www.generationucan.com/benefit.html):
Generation UCAN, powered by SuperStarch, stabilizes blood sugar and minimizes insulin response, delivering several scientifically validated benefits:
• Optimized performance with steady energy when you need it, without the spike and crash of sugar and maltodextrin based products.
• Sustained energy with time-released delivery of glucose, keeping you above baseline longer.
• Enhanced fat burn allowing you to improve body composition as you burn fat for fuel during your workout and keep burning fat while you recover due to suppressed insulin response.
• Speedier recovery as your body is able to use protein to repair and restore your muscles rather than for energy, since blood sugar is stable.
• No gastric distress, because SuperStarch is a large molecule that passes through the stomach quickly and is digested slowly in the intestines.
For the next few months I will be experimenting with UCAN using various protocols. Below you will find the data I collected from the test I did today. Before we look at the data I want to make a few things clear:
1. I am taking in the UCAN (1 serving - Plain) 10 to 15 min prior to the tests.
2. I am engaging each of these tests in a semi-fasted state; 5 to 12 hrs w/ no food.
3. I ate too many Christmas cookies in 2012. I am suggesting that I could be eating a bit cleaner and will be to see how this will further enhance the UCAN effects.
4. My training regimen has been fairly inconsistent for the last 8 months. I state this solely to show how UCAN can make a serious impact on substrate utilization. Combine cleaner eating and a more structured training program and results will increase accordingly.
5. I am using new testing protocols that Life Time Fitness (LTF) has created in the past 5 or so months. I have had the unique privilege to play a role in developing these with Jeff Burkhart, Dan Hubley, Jeff Burkhart, Jen Keskey, Paul Kriegler, and Sean Sutter. I am also using new methods we will be incorporating in Performance Testing at Life Time Fitness in the months to come.
Below you will see the data I collected from todays test. You will see the "Warm Up Phase" (WP) and the "Testing Phase" (TP) w/ RQ, Fat Utilization (% of fat being used), and HR response. Before I dig into this I want to address some basic exercise science. When one exercises at a very low intensity they will be more likely to use more fat then stored liver glycogen, blood glucose, and muscle glycogen. This intensity will present an RQ (Respiratory Quotient - ratio of oxygen consumed against carbon dioxide expired) ranging from .50 to .84. The lower the RQ the more your body is using fat to fuel the exercise you are engaging at the moment.
When one increases his/her intensity the reverse will be seen. A shift will take place that will rely upon carbohydrates as noted previously; blood glucose, muscle glycogen, and liver glycogen. In this case one will see RQ values that lean toward .85 to 1.01+.
Here comes the fun part. Below you will see the data from my Jan 10, 2013 test. Please take note that at LTF we have adopted a 5 min recovery post the warm up phase and we have found that clients will be more able to tap into fat stores as a result. This has proven effective at also driving the sympathetic nervous system, which clears out some readily available blood glucose. So, below between the WP and TP I took about a 5 minute rest before jumping head long into the Testing Phase.
The purpose of this post is not to glorify myself, but rather to point to how a product like UCAN can take your potential to a completely NEW level. As you can see below my RQ values are significantly lower despite HIGHER HR values within the TP compared to the WP. That is crazy friends and defies what one would expect to see! Let me clarify. Look at the final stage of 10.9 MPH (1% grade). In the WP I posted an RQ of .88 and an HR of 170 (37.7% fat use). In the TP I posted a lower RQ (.84) despite an HR that was 9 beats higher! Gitty up! The battle axe here is that I am still not at the the .85 mark even. For those new to this talk the RQ value of .85 reflects a 50/50 burn. The body is burning 50% fat and 50% carbs! You will take note that my body was STILL DERIVING 53% OF THE ENERGY FROM FAT STORES AND THE REMAINING 47 FROM CARBS. This is the stuff that gets me all fired up as a coach and athlete. So, one can hypothesize that IF I build my legs to be stronger and MORE fatique resistent I could theoretically push a pace of 5:30/mile for 5, 10, and 20+ miles. We all know it is process to build BOTH the legs and the metabolic system to support such intensity. If that does not get your gears churning in your cranium I am not sure what will. Twin Cities marathon 2013 is so calling my name right now.
I posted incorrectly on Facebook this week that I was limited by my cardiovascular system. I meant to say that my 'tap out' point was tired or weak legs. So, please commit to strength training too friends. Don't get caught in the 'more cardio' strangle hold.
Next week I will be trying out Infinit. Will post again by Wednesday.
Train smart and think big!
Coach L
In the last two or so years I have started to play with Generation UCAN. I have not raced with it, but several of my athletes have and done very well with it.
Since moving to MN and landing at Life Time Fitness in St. Louis Park I have been given the unique opp to really dive in with this stuff. For those of you who have not tried UCAN I want to make sure I explain WHY I am committing to this product. Below is a quick overview of the positives (taken directly from their website - http://www.generationucan.com/benefit.html):
Generation UCAN, powered by SuperStarch, stabilizes blood sugar and minimizes insulin response, delivering several scientifically validated benefits:
• Sustained energy with time-released delivery of glucose, keeping you above baseline longer.
• Enhanced fat burn allowing you to improve body composition as you burn fat for fuel during your workout and keep burning fat while you recover due to suppressed insulin response.
• Speedier recovery as your body is able to use protein to repair and restore your muscles rather than for energy, since blood sugar is stable.
• No gastric distress, because SuperStarch is a large molecule that passes through the stomach quickly and is digested slowly in the intestines.
For the next few months I will be experimenting with UCAN using various protocols. Below you will find the data I collected from the test I did today. Before we look at the data I want to make a few things clear:
1. I am taking in the UCAN (1 serving - Plain) 10 to 15 min prior to the tests.
2. I am engaging each of these tests in a semi-fasted state; 5 to 12 hrs w/ no food.
3. I ate too many Christmas cookies in 2012. I am suggesting that I could be eating a bit cleaner and will be to see how this will further enhance the UCAN effects.
4. My training regimen has been fairly inconsistent for the last 8 months. I state this solely to show how UCAN can make a serious impact on substrate utilization. Combine cleaner eating and a more structured training program and results will increase accordingly.
5. I am using new testing protocols that Life Time Fitness (LTF) has created in the past 5 or so months. I have had the unique privilege to play a role in developing these with Jeff Burkhart, Dan Hubley, Jeff Burkhart, Jen Keskey, Paul Kriegler, and Sean Sutter. I am also using new methods we will be incorporating in Performance Testing at Life Time Fitness in the months to come.
Below you will see the data I collected from todays test. You will see the "Warm Up Phase" (WP) and the "Testing Phase" (TP) w/ RQ, Fat Utilization (% of fat being used), and HR response. Before I dig into this I want to address some basic exercise science. When one exercises at a very low intensity they will be more likely to use more fat then stored liver glycogen, blood glucose, and muscle glycogen. This intensity will present an RQ (Respiratory Quotient - ratio of oxygen consumed against carbon dioxide expired) ranging from .50 to .84. The lower the RQ the more your body is using fat to fuel the exercise you are engaging at the moment.
When one increases his/her intensity the reverse will be seen. A shift will take place that will rely upon carbohydrates as noted previously; blood glucose, muscle glycogen, and liver glycogen. In this case one will see RQ values that lean toward .85 to 1.01+.
Here comes the fun part. Below you will see the data from my Jan 10, 2013 test. Please take note that at LTF we have adopted a 5 min recovery post the warm up phase and we have found that clients will be more able to tap into fat stores as a result. This has proven effective at also driving the sympathetic nervous system, which clears out some readily available blood glucose. So, below between the WP and TP I took about a 5 minute rest before jumping head long into the Testing Phase.
The purpose of this post is not to glorify myself, but rather to point to how a product like UCAN can take your potential to a completely NEW level. As you can see below my RQ values are significantly lower despite HIGHER HR values within the TP compared to the WP. That is crazy friends and defies what one would expect to see! Let me clarify. Look at the final stage of 10.9 MPH (1% grade). In the WP I posted an RQ of .88 and an HR of 170 (37.7% fat use). In the TP I posted a lower RQ (.84) despite an HR that was 9 beats higher! Gitty up! The battle axe here is that I am still not at the the .85 mark even. For those new to this talk the RQ value of .85 reflects a 50/50 burn. The body is burning 50% fat and 50% carbs! You will take note that my body was STILL DERIVING 53% OF THE ENERGY FROM FAT STORES AND THE REMAINING 47 FROM CARBS. This is the stuff that gets me all fired up as a coach and athlete. So, one can hypothesize that IF I build my legs to be stronger and MORE fatique resistent I could theoretically push a pace of 5:30/mile for 5, 10, and 20+ miles. We all know it is process to build BOTH the legs and the metabolic system to support such intensity. If that does not get your gears churning in your cranium I am not sure what will. Twin Cities marathon 2013 is so calling my name right now.
I posted incorrectly on Facebook this week that I was limited by my cardiovascular system. I meant to say that my 'tap out' point was tired or weak legs. So, please commit to strength training too friends. Don't get caught in the 'more cardio' strangle hold.
Hope some of you are encouraged by this data. I will be doing this test again in the weeks to come using other fuel sources to see what happens. My hope is to find that UCAN trumps the rest, but we will need to wait and see.
Next week I will be trying out Infinit. Will post again by Wednesday.
Train smart and think big!
Coach L
Tuesday, November 20, 2012
TEAM Tri 2012 - Life Time Fitness
I am super excited to announce that I will be driving the first TEAM Tri program at Life Time Fitness (LTF) - St Louis Park. For some of you this is old news while for some this is brand new intel. In the past LTF has attempted to launch similiar programs, but ongoing traction was not maintained for the long haul. I am poised and determined to make this program not only top notch, but one that will grow from one season to the next. Below is a quick overview of what this specific TEAM program will offer to participants:
http://lifetimefitness.mylt.com/community/personal-training/blog/2012/09/14/coach-lance-leo-triathlon-and-endurance-coach
I look forward to working with 15 select athletes in 2012/2013! Contact me asap to get your spot!
Train smart, think big!
Coach L
- Three workouts per week with seasoned multisport coach
- Tuesday - 530 to 630 AM - Swim workout
- Thursday - 530 to 630 AM - Bike/Run or 'wildcard' workout
- Saturday - 800 to 900 AM - Bike or Run
- FREE TrainingPeaks (TP) account
- All workouts will be delivered via TP in 4 week blocks
- For specific details please refer to this link: http://home.trainingpeaks.com
- 3 FREE Spinerval DVDs for those who register by December 1, 2012
- For specifics on Spinervals please refer to this link: http://www.spinervals.com
- Additional specifics
- WHO: 1st time triathletes looking for a sound periodized training plan
- WHAT: Year round training with a group of like minded athletes that targets specific events
- Trinona - June 6
- Minneapolis - July 13
- Maple Grove - August 24
- WHY: build comradarie, accountability, need a goal to work toward, etc.
- WHERE: Life Time Fitness - St. Louis Park
- As weather permits we will be venturing outdoors to swim, bike, and run
- Open water swims at Cedar Lake
- Race simulation workouts at race sites noted above
- COST: $175/month on EFT
Please connect with me personally at lleo@lifetimefitness.com with any questions regarding this program. If you would like to get to know me please take a moment to read the following article written several months ago:
I look forward to working with 15 select athletes in 2012/2013! Contact me asap to get your spot!
Train smart, think big!
Coach L
Friday, October 5, 2012
Twin Cities Taper 2012 - Part 2
For the past 10 years I have played with blood lactate testing. In this time I have come to learn much about how to use such testing to my advantage and for my athletes. There are deferring opinions on how to use this method, but I have come to trust the Lactate Balance Point (LBP) as my go to. For additional insight on this method I would encourage you to read a post that dates back to 2010; http://ironmanin10.blogspot.com/2010/10/lbp-and-imf-2010.html.
From the LBP my interest and awareness of how blood lactate responds to varying workloads I executed a run pace validation test this week.
The key behind this test was to evaluate blood lactate within controlled settings (treadmill) and then variable settings (outdoors). The goal was to see if there was a strong correlation between blood samples against the same relative workloads. The findings were outstanding. Before I present the data I do expect some to question the duration of the test. Meaning, some would prefer (including myself) to run this test for 45 to 60 min to enhance its validity. Being that I was days from Twin Cities (TC) I opted to save the legs and see if such a short test could serve clients well. I am a 'lab rat' and love to test myself before testing others. Plenty more testing and analysis to come friends.
So, here is what I found:
As you can see, lactate maintained relatively constant despite changing testing location; treadmill vs. outdoors (2.03 average). I drew blood from my finger at 5 and 10 min into each run. I opted to run on the treadmill first and then run outdoors on Cedar Lake Road at 6:30 min/mile pace. An out and back format was used for simplicity purposes. RQ increased slightly, HR was relaitve stable (despite one outlier of 147 bpm), and fat utilization dropped by ~8% within the 10 min testing block.
I was encouraged to see that the overall trending from inside to outside showed a decrease in lactate accumulation. It is important to note that it took about 5 minutes to get outdoors and to initiate the Field 5 and 10 testing. Lactate clearance likely took place during this time, thus the need to pull blood at 5 min into the run and not earlier. If my blood lactate went from 2.1, 2.8, 3.0, and then to 3.5 mmol I would certainly have to re-evaluate my goals for Sunday. Per the response noted above (and in the previous post) I will be goal setting a 6:30 to 6:50 marathon pace for TC 2012.
To further strengthen this kind of testing I will certainly increase duration and frequency of blood draws. That will take place post the recovery block that I plan to take per TC.
I look forward to seeing how this testing and the other tests that I have conducted leading up to TC will pan out. I have not addressed the relevance of muscluar endurance and fatigue resistance. For the record, I have done little to no strength training for TC 2012. It will be very interesting to see how/when/if this will come back to get me at mile ~18 to 23.
Super excited to see where things go this weekend for Anne and I. As noted previously, we raced side by side back in 2002 to earn a BQ slot for her. Life has us in a completely different place now so 'going fast' is not the goal for Annie. Faster days await her for sure. I am proud to say she has devoted her time and energy to being a rockstar Mom and wife.
Check back on Tuesday (Oct 9) of next week for my thoughts on how the day went down.
Embrace the day,
Coach L
From the LBP my interest and awareness of how blood lactate responds to varying workloads I executed a run pace validation test this week.
The key behind this test was to evaluate blood lactate within controlled settings (treadmill) and then variable settings (outdoors). The goal was to see if there was a strong correlation between blood samples against the same relative workloads. The findings were outstanding. Before I present the data I do expect some to question the duration of the test. Meaning, some would prefer (including myself) to run this test for 45 to 60 min to enhance its validity. Being that I was days from Twin Cities (TC) I opted to save the legs and see if such a short test could serve clients well. I am a 'lab rat' and love to test myself before testing others. Plenty more testing and analysis to come friends.
So, here is what I found:
| 3-Oct-12 | [Gas, L, Field] | 11:29 AM | ||
| RQ | HR* | Fat% | L | |
| Tmill 5 | 0.878 | 157 | 39.07 | 2.1 |
| Tmill 10 | 0.898 | 147 | 32.38 | 2.2 |
| Field 5 | NA | 156 | NA | 1.8 |
| Field 10 | NA | 158 | NA | 2.0 |
| Averages | 0.89 | 154 | 35.73 | 2.03 |
As you can see, lactate maintained relatively constant despite changing testing location; treadmill vs. outdoors (2.03 average). I drew blood from my finger at 5 and 10 min into each run. I opted to run on the treadmill first and then run outdoors on Cedar Lake Road at 6:30 min/mile pace. An out and back format was used for simplicity purposes. RQ increased slightly, HR was relaitve stable (despite one outlier of 147 bpm), and fat utilization dropped by ~8% within the 10 min testing block.
I was encouraged to see that the overall trending from inside to outside showed a decrease in lactate accumulation. It is important to note that it took about 5 minutes to get outdoors and to initiate the Field 5 and 10 testing. Lactate clearance likely took place during this time, thus the need to pull blood at 5 min into the run and not earlier. If my blood lactate went from 2.1, 2.8, 3.0, and then to 3.5 mmol I would certainly have to re-evaluate my goals for Sunday. Per the response noted above (and in the previous post) I will be goal setting a 6:30 to 6:50 marathon pace for TC 2012.
To further strengthen this kind of testing I will certainly increase duration and frequency of blood draws. That will take place post the recovery block that I plan to take per TC.
I look forward to seeing how this testing and the other tests that I have conducted leading up to TC will pan out. I have not addressed the relevance of muscluar endurance and fatigue resistance. For the record, I have done little to no strength training for TC 2012. It will be very interesting to see how/when/if this will come back to get me at mile ~18 to 23.
Super excited to see where things go this weekend for Anne and I. As noted previously, we raced side by side back in 2002 to earn a BQ slot for her. Life has us in a completely different place now so 'going fast' is not the goal for Annie. Faster days await her for sure. I am proud to say she has devoted her time and energy to being a rockstar Mom and wife.
Check back on Tuesday (Oct 9) of next week for my thoughts on how the day went down.
Embrace the day,
Coach L
Tuesday, October 2, 2012
Twin Cities Taper 2012 - Part 1
It has been some time since I have posted and thought no better time then now to touch base with the world. The family and I have successfully relocated to St Louis Park, MN and are adjusting to our new life here.
To stay inline with the jist of this blog I thought it appropriate to share my thoughts on the Twin Cities marathon that will take place this Sunday (Oct 7, 2012). Anne and I both ran this race 10 years ago. The goal was for her to qualify for Boston and I was to assist her in this endeavor. She achieved the qualifying part, but never got to run Boston per blowing out her knee, which required micro fracture surgery. That is a post in and of itself.
Ten years later and here we are just days away from engaging this course again. Kind of exciting. Our training for this event has been subpar to say the least. Again, good content for a later post.
Being the science guy that I am I will share briefly on how I am going to approach this race and why.
On Sunday I plan to run 26 plus miles at a pace that could put me in the 2:45 to 2:55 range. With the help of gas exchange and lactate testing I feel confident that this is possible. Think big, dare to fail, and trust in the Lord. I like that triplet.
Here is some data to chew on for those who like to evaluate numbers and make sense of it all. The data below reflects using gas exchange tesing equipment as pictured here.
I have become a 'gas exchange' junky since moving to MN. It has become commonplace for me to don the mask (blue mask seen above) and test myself at least one time per week at Life Time Fitness. Again, good material for another post.
Enter my good friend RQ (Respiratory Quotient). RQ helps validate at any given time how much fat and how much carbohydrate (CHO) the body is using to produce energy. If one sees an RQ value of .7 he or she is metabolizing much more fat then CHO. On the flip side, if one sees an RQ value of 1.0 (or higher) it can be determined that he/she is metabolizing CHO predomintly to create energy. The happy medium of .85 reflects a substrate use of ~50% CHO and 50% fat. Pretty simple stuff that can easily be applied to one wanting to race faster and more efficiently to the person wanting to lose 100 pounds.
September 21, 2012
Protocol: 4 x 10 min at 9.2 MPH or 6:31 min pace (~2:50 marathon) w/ 2 min recover at 2.5 MPH between each 10 min effort (all at 1% incline).
| 21-Sep12 | |||
| RQ | HR | Fat% | |
| Stage 1 | 0.88 | 157 | 39.57 |
| Stage 2 | 0.89 | 162 | 37.71 |
| Stage 3 | 0.89 | 165 | 37.71 |
| Stage 4 | 0.88 | 161 | 38.33 |
| Averages | 0.89 | 161 | 38.33 |
| September 28, 2012 Protocol: one less stage per limited time
|
As you can see in just one week there was a SIGNIFICANT change in fat utilization at the same intensity. A 34.7% increase is pretty legit and at an HR that is about 5 beats lower. How could this happen in just 1 week? Was it the taper? Was it the rest? Or was it that I did not eat ice cream like it was my business for a whole week?
Here is the answer. On September 17 I ran my one and only long run for Twin Cities, which ended up being 23.43 miles. I got lost being the new guy on the block and under estimated the distance around Lake Harriet. Below you will find the nitty gritty of this little adventure:
My slow twitch muscle fibers (STF) were likely still exhausted and recovering being that they were only 4 days post the 23 miler. STF were used predominatly for this 2:30 hr run and one could hypothesize that they were still tired. Therefore, the body relied more on fast twitch fibers (FTF) or their transitional counterparts (Type 2 a, b, x) to work through these 10 min stages. These fibers rely more on CHO or glycogen stores then fat as fuel. Thus, the higher RQ values seen.
7 days later and the numbers were completely different against the same workload. Legs were more rested and the body was ready to meet the workload with more STF then FTF substrates. Kind of cool to see the value of tapering / resting in just one weeks time. The power of tapering well?
This post is getting a bit long. This Friday (Oct 5) I will add additional evidence that science can certainly help validate your goals. Meaning, one should avoid going into any event blindly. Come back Friday and I will share blood lactate numbers that compliment these findings. I love this stuff.
Train smart and think big,
Coach Lance
Tuesday, February 14, 2012
TRX Endurance Clinic
Those wanting to add a little spice to their current training regimen should take note of this offering. On February 25 I will be conducting the third TRX Strength Clinic at CrossFit Vitality. This clinic will focus on combining two to four dynamic exercises within a 1 to 3 min duration. Muscular endurance and bolstering lactate tolerance will be the cornerstone of this clinic.
All fitness levels are welcomed. To take part in this clinic please follow the link below:
Wednesday, February 8, 2012
Where are you?
This past Saturday I was given the pleasure to cheer, observe, and freeze as I observed almost 30 athletes work through non-optimal weather conditions. On this particular day I had each athlete execute two baseline tests that would help solidify where they are from a fitness perspective for February 2012.
As both a physiologist and coach I believe an athlete needs to establish rock solid baseline numbers throughout all stages of the year. The question that arises is what should these tests be?
I am of the opinion that testing the aerobic system is the most logical approach for endurance athletes. I would also say that testing the 'in between energy systems' is also a logical move as well. In my March 2012 CLL Newsletter I will elaborate on a specific test I use to assess this 'gray zone'. To subscribe to this Newsletter simply click on this link: http://visitor.r20.constantcontact.com/d.jsp?llr=g6xhaniab&p=oi&m=1108538023846
For purposes of this post I will consider the predominant pathway used for triathlon; the aerobic energy system. By definition this is the energy system that predominates after approximately 5 min of continuous exercise.
There is an unlimited range of tests one could employ to validate an athletes current fitness level. I opted to use a 7.1 mile loop in Highland Creek Parkway that would be done two times. For the run we used a 3 x 1600 meter run with 2 min walking recovery. In both cases I asked each athlete to take splits of of both laps (bike) and also of each mile (run). I also asked for each athlete to capture Heart Rate recovery post the 14.2 mile TT and post each 1600 meter effort. Keep reading to get a sampling of how one can analyze dig deeper into the data gathered.
Variations to these tests could certainly be made based off of racing goals and experience. Below you will find just a few examples with some questions to get you thinking.
10 x 100 using a set tempo of 1.50 (Finis Tempo Trainer) w/ 1 min recovery
- Can you maintain the stroke rate for the duration of each 100?
- Or do you find that you start to fall of tempo per muscular fatigue or cardiovascular limiters?
- In 2 months do you find you are going faster at the same stroke rate?
- Are you taking fewer strokes per 25 at the same stroke rate?
200 / 800 regression w/ 2 min recovery
- Are you able to throw down a 2 flat 200 yard effort, but find yourself swimming a 10:15 800?
- Are you posting a 3:15 for the 200, but able to throw a 7:55 800?
- Which systems are stronger / more dialed in for each example?
I am of the opinion that testing the aerobic system is the most logical approach for endurance athletes. I would also say that testing the 'in between energy systems' is also a logical move as well. In my March 2012 CLL Newsletter I will elaborate on a specific test I use to assess this 'gray zone'. To subscribe to this Newsletter simply click on this link: http://visitor.r20.constantcontact.com/d.jsp?llr=g6xhaniab&p=oi&m=1108538023846
For purposes of this post I will consider the predominant pathway used for triathlon; the aerobic energy system. By definition this is the energy system that predominates after approximately 5 min of continuous exercise.
There is an unlimited range of tests one could employ to validate an athletes current fitness level. I opted to use a 7.1 mile loop in Highland Creek Parkway that would be done two times. For the run we used a 3 x 1600 meter run with 2 min walking recovery. In both cases I asked each athlete to take splits of of both laps (bike) and also of each mile (run). I also asked for each athlete to capture Heart Rate recovery post the 14.2 mile TT and post each 1600 meter effort. Keep reading to get a sampling of how one can analyze dig deeper into the data gathered.
Variations to these tests could certainly be made based off of racing goals and experience. Below you will find just a few examples with some questions to get you thinking.
Swim Options
- Can you maintain the stroke rate for the duration of each 100?
- Or do you find that you start to fall of tempo per muscular fatigue or cardiovascular limiters?
- In 2 months do you find you are going faster at the same stroke rate?
- Are you taking fewer strokes per 25 at the same stroke rate?
200 / 800 regression w/ 2 min recovery
- Are you able to throw down a 2 flat 200 yard effort, but find yourself swimming a 10:15 800?
- Are you posting a 3:15 for the 200, but able to throw a 7:55 800?
- Which systems are stronger / more dialed in for each example?
Bike Option
4 x 15 min at 65% of Functional Threshold Power w/ 5 min at 100 watts
- Do you find RPMs dropping significantly from effort one to effort four?
- Do you see a marked change in respiratory rate as you progress through the test?
- How is lactate response changing from one interval to the next?
- Are you seeing a marked change in HR response from onset to finish?
- Do you find that one leg is contributing significantly more power then the other?
Run Option
60 min at pre-determined Aerobic Threshold pace
- How does your stride rate change within this set time?
- How far are you able to run in this time?
- Does your HR go from 148 bpm to 175 bpm during 60 min?
- Does your HR stay at 158 bpm for the majority of the time?
- How does your form look from minutes 50 to 60 min compared to 0 to 10 min?
As you can see testing must point to answers. These answers help us understand how to best train your weak and strong systems. Without such data we are left to guess, ponder, and hope that the training is progressing as intended.
I urge each of you to contact your coach and get on his or her schedule today so some rock solid numbers can be collected. I'd also urge each of you to execute field tests much like the ones noted in the Baseline Camp #1 above.
Lets get dialed in and always be training with purpose! There is no other way to train.
Tuesday, January 31, 2012
How to Run and...
The other day as I was playing with my 5 year old son and he called me out. We were just finishing up a high quality 'rough up session' (I recently broke the frame of our bed - no joke - per roughing up) and were dancing wildly to the theme song of "Crazy Town". Grace, our 18 month old, took part in the excitment and bounced her head just as wildly against the sofa cushions while holding a 'criss cross applesauce'. All of this is a sight to be seen for sure.
Sorry, I am talking 'kid code' and may have lost the attention of a few riders in the process.
Luke says to me, "Come on Daddy, run like you mean it!". I was left to wonder where he heard that one from ;). Its awesome how spongelike kids are. Its even more awesome to see how influential you can be to a little guy or girl. It appears that I am drilling it into Luke that if you are going to do something do it well and put your all into it. Its a true joy to do life with Luke.
Are you running like you mean it? When given the opportunity to run do you run with purpose? Do you put yourself out there and challenge your current self imposed ceiling? What is holding you back from 'running like you mean it'?
As a slight tangent I must digress to Luke on two 12 inch wheels. Luke knows to 'own it' and to 'take it' when ascending a hill. To see him come out of the saddle and attack a hill is simply priceless. Too cool.
The video below captures my son riding his bike for the second time. You can't help but love the enthusiasm and focus.
I urge you today to be passionate and to train like you mean it. There is no other way to train and to do life.
Live life like you mean it,
CLL
Saturday, January 21, 2012
New Thresholds Found
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
Wednesday, January 18, 2012
Rest
"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
Monday, November 14, 2011
Faster IM bike split - guaranteed!
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
Sunday, November 6, 2011
Ironman Florida 2012
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!
Tuesday, October 25, 2011
TRX Training
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:
For the more advanced here is a taste test:
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
Saturday, October 22, 2011
LSD vs. LT
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
Wednesday, October 19, 2011
3 x 5K Follow Up
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
Sunday, October 16, 2011
3 x 5K Baseline # 1
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
Friday, October 14, 2011
UCAN
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.
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
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:
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
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