Donner Lake Triathlon: A Perfect Test for Things

Great job to all who raced Donner Lake Triathlon this past weekend! Here are some of Coach Leroy’s observations and thoughts from the event that will help you prepare for IM Lake Tahoe and other races this season:

1. It was a perfect test for things. It’s a best practice to have a dress rehearsal in before an “A” race. Athletes who raced the Donner Triathlon had a taste of the effects of altitude, on a hard course, on a hot day. Don’t be too hard on yourself if things didn’t go as planned; remember you were challenged on Sunday in every way possible with heat, hills, altitude, attitude. So I ask, what did you learn from your dress rehearsal?

2. Focus on the things that you doing well, and make them strengths. Here is an example. One of our athletes had a hamstring injury going into the event. I cautioned her not to push beyond a certain pain level that would risk even more damage to her hamstring on the run. She swam well, road the bike extremely well (fastest bike split of her group), but ran conservatively — and still finished on the podium!!! I reminded this athlete, “You are not 100 percent healthy and you had a great day!” Focus on the things that you doing well, and make them strengths.

3. Let yourself off the hook, you are doing something very difficult to begin with. I had an 8 min gap to make-up from a horrible swim (against a mad-fast competitor). And when I had already conceded that I would be chasing on the bike and run, the gap didn’t get any smaller. I don’t know about you, but I never want to stop trying. If you gave it your all, don’t beat yourself up. Little more than 200 people attempted this inaugural half iron race. That means you are in a very small percentile of triathletes that experienced Donner Lake Half Ironman ever, in the world. Be proud! The high-altitude race experience will give you a leg up over the 3000+ IM Lake Tahoe participants that didn’t sign-up for it.

4. Finish what you start. Regarding another mate (a cheeky-bugger, wanker of a bloke) that had a great day at Donner. He thought he was retired from IM racing….he’s done it all: from endurance horse racing, to ultra-marathons, to Ironman. What an impressive body of work! I watched him pass through the run course after his first loop. I noticed the look on his face. It’s the exact same look I must have had. “I’m done with this run” at altitude on hard course, on a hot day… I remembered the reason I was at Donner in the first place, “A perfect test for things”. I hung out to watch him finish. When he came across the finish line, he had a different look on his face. Maybe contentment, almost a little peaceful. I was proud of this guy and others just like him (such as Judy DeSherlia). The number question I must answer in any event I begin…”can I finish what I start today?” Take this a step further, and test yourself.

5. Hold on to the experience. The results are just stats at the end of the day. Be proud of how you fought and hung in there. Savor the learning.

Don’t be too hard on yourself, if Donner wasn’t the ideal day for you. It’s okay. Learn from it, adjust little bits in training, recover, and don’t judge the performance as good or bad or your fate for Ironman Lake Tahoe. Get back out there, adjust and keep training!

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 and more:

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 10:10

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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

Donner Lake Triathlon: A Perfect Test for Things

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