LBP and IMF 2010

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?

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

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