Ironman Lake Tahoe Training Weekend Take-Aways

I was reflecting on the Lake Tahoe Training Camp experience and I came up with a few take-aways that might be of some use. No matter how you look at it, Ironman is hard. It’s a hard thing to get through.

1. Respect the elevation. Give yourself the time to adapt to the altitude. This means dial back your pace initially until you can find a rhythm that is sustainable. Especially in the swim. As an example, when I swam at my normal tempo for the first 100m in Tahoe, I felt a slight panic attack. Until I slowed my pace down and allowed my effort to match my respiratory rate, I could build into my normal swim tempo. Swimming too fast initially will be a huge risk factor for athletes at this year’s IM Tahoe.

2. Don’t be afraid to let your pace drift early on the bike. Dialing back your pace on the bike on the first loop will allow you to eat, hydrate, and stay in the moment. Our group road way too hard around the first loop of the Tahoe course. As usual we’re an excited bunch! How do I know this? I personally added extra miles on the bike. At 105 miles I paid dearly for the initial fast pace. Ideally we should have ridden the 1st 50 miles at a gentle clip, this would have allowed me to fuel up, keep hydrated and practice the golden art of patience.

3. I have learned over the years of racing to read my body. If I get grumpy on bike it’s a sign of low blood sugar – I should eat. If my thoughts start to drift it’s a sign – drink water. If I need to pee that’s good….I’m hydrated, wait until a down hill then stand on your pedals and AHHHH! Just make sure your good mate and training partner is not behind you when you do it.

4. Strength train– muscle damage will be your enemy on the run. Remember, Ironman is hard a day. The human body was not really designed to run the marathon just ask Pheidippides. You are going to run a marathon after 112 miles of cycling. Leg press, left and right lunges, ham string curls will help hold off the effects of muscle break down. And of course, do core work!

5. Visualize in small parts– I have a mental trick I play with myself in Ironman. I look at the day as small parts that add up to the finish. This is crucial on the bike/run. It’s the longest segment of the day. I ride to 25miles, always checking in with myself. Then 45-50-56 I’m half way. Then focus on my next task 60-65-70…until I see 112, awesome! I’m done with the blardy machine.

6. Same with the run- It’s not a marathon to me. It’s 6 miles, then 8. Then 10, I love seeing 13.1 that’s a half marathon. Then I want to build to the next mile and then 14, 15… 3 more miles I’m at 18 miles and near the finish. I love to see 20 because this means I’m even closer to the finish.

7. No-one will ever be able to take this accomplishment of crossing the finish line away from you. It’s the hardest thing I’ve ever put myself through.

8. Manage your emotions. You’ll feel good, you’ll feel bad, and ever where in between. Embrace this and suspend judging your performance. “I am a great athlete. I am strong. I am doing this….”

Good luck to you all doing IM Tahoe. I’m already proud of you!

Cheers,

Leroy Thomas, Kain Performance Coach

Coach Leroy Thomas is originally from a town called Epping near Sydney, Australia. His favorite pastime is coaching adults and kids in sport. Coach Leroy has a B.S. in Health Movement & Leisure and Business Marketing. Coach Leroy was a Track and Field All-American and a Cross Country All-American, as well as the following major career results:

Santa Barbara Triathlon Long Course Champion 2007, Open Elite, Santa Barbara
Carpentaria Triathlon Champion 2006, 2008, 2009, Olympic Distance,
Admirals Cup Triathlon Champion, 2007, 2008, 2009, Port Hueneme CA
USA Duathlon National Championship 4th place Overall, 2008, Auburn CA
2007 World Triathlon Championships Hawaii, 10hr26min, Kalua Hawaii
2008 ITU Triathlon Championships Vancouver British Columbia, 9th 30-34, 4th USA
2009 ITU World Triathlon Championships Gold Coast Australia, 19th 35-39, 3rd USA
Worlds Toughest Half Duathlon Champion 2010 Auburn California
2010 World Triathlon Championships Kalua Hawaii 10hr10mins

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I joined Kain Performance in 2003 and since then this team and triathlon have become a huge part of my life. Pete and Shari have created a great program lead not only by their coaching but their team concept. We train as a team, we push each other to improve, and on race day we support each other like no other group out there. In the past 7 years we’ve traveled as a team to races in Europe, Hawaii, and of course all over the US. I’ve made great friends along the way and have improved at the sport more then I ever expected. I’ve gone from a middle of the pack finisher to actually winning my age group in a triathlon this past year. I’ve competed in National Championship races and have finished 50 triathlons including 3 Ironman’s. In 2009 I was part of the Kain Iron team that went to Ironman Austria. The trip and event was a perfect example of a Kain destination race. The 20+ athletes competing combined with their supporters made for a great group of people and an incredible experience on race day that I will always remember. At Kain it’s all about the team and weather you are an age group winner or a triathlon newbie you’ll fit in. If you’ve got a triathlon goal Kain Performance will help you achieve it.

Russell

I ran into Pete at my gym in early 2010 and told him about my desire to start competing in the world of triathlons. Of course, I couldn’t swim more than a couple laps in the pool and hadn’t ridden a road bike since I delivered newspapers on a Schwinn Varsity back in the 70′s. Pete got me a great deal using the Kain Performance team discount on a new Specialized bike and all the accessories to go along with it. I began swimming, doing the Tuesday night team brick workouts, and Saturday team rides. Within two months, I completed my first sprint tri. Because I felt so prepared, it was a very positive experience. I had gained a lot of knowledge and insight from Pete, the coaches, and the other people on the team…everything from strategy, to transitions to preparation. I was hooked! Now, eight months later, I’ve completed six triathlons, including two Half-Iron events. I can’t wait to take on Ironman Austria in 2011, with the 30+ people going from Kain Performance. I enjoy the energetic and supportive nature of the folks that comprise Kain Performance. Pete and Shari have a unique way of making training fun and enjoyable and they’ve created a team environment like no other. I couldn’t have picked a better group of people to train with!

Wayne

After several seasons with Team in Training, I joined Kain Performance to step up my training. I have really noticed an improvement in my running. Pete and Shari are a great team, and you never know what to expect in terms of the workout. Pete can take a hard workout and make it one of the best workouts ever. The other team members provide a lot of energy and team spirit, and make me not want to miss a workout.

Judy

I joined Kain Performance on a Sunday during a Labor Day weekend, back in 2003; I remember that day very well because we had a great swim and run workouts finishing up the day with one of the best parties I have ever been to, just ask Jody!! I started doing triathlon back in 1993 and since then I’ve joined a few different Tri-clubs but when I came to Kain Performance, I found everything in one place; the best coaching, a great bunch of people with different backgrounds, a diverse variety of workouts year round with weekend training trips, team destination races and of course, lots and lt’s of fun. Pete keeps a good balance for his training programs; be prepared for some serious training and racing but also be prepared for some even more serious FUN. Personally, my training has improved so much that I think I’ll have a shot to qualify for worlds this year. The only problem training with Kain Performance could be that, after a while, you might not be “Street Legal” any more…

Jorge

I was bitten by the triathlon bug after a season with TNT. Since joining Kain Performance this summer, my swimming has really improved through practicing the assigned drills, listening to the technique stuff and having one-on-one sessions coached by Becky Gibbs Lavelle. The running economy workouts have helped me make significant improvements in speed, with new personal records for 400m, 800m and 1 mile. I really enjoy Pete and Shari’s coaching style and applicability.

John

Ironman Lake Tahoe Training Weekend Take-Aways

Ironman Lake Tahoe Training Weekend Take-Aways

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