2011 Training Commences

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

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

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