The Meek and the Mighty
Future Olympian Kaia Blu
Just a short little post about an easy trot I had recently. I went out and watched one of the premier kids triathlons in the US, the Meek and Mighty Triathlon. I’ll get it out there first, my little girl will do this next year for sure. She will be just turning seven and has been training hard for it for six years. Talk about committment.
While watching the kids race a phrase came into my head, pure sport. The kids were fully decked out in custom kits and race apparel. They were sporting full on road bikes with carbon rims and all the bike candy the grown ups race with. But the very best and endearing part of watching the race was hearing the kids motivate each other. There was more talk between the kids than in adult races and it was great to hear them saying, “Careful, on your left.” or “Good job” or “Keep it up.” The kids were pumping each other up on the course and it was just so great to see that type of healthy camaraderie. But the best part was seeing a girl about eight years old in her swimwuit riding a sweet Fuji road bike drafting right behind one of the boy racers. She was executing a perfect draft and had that steely eyed animalistic look on her young face. Priceless. #puresport
Giving back
Tis better to give then to receive. A very old and religious phrase that is used commonly around the world. At the end of 2011 I promised that 2012 would be the year of giving from me and my companies. Not that I am extraordinarily wealthy or successful but I wanted to find some different ways to give what I could whether it be monetarily, sweat or skill. I am frequently asked (as we all are) for donations, sponsorships or my time to donate but I wanted to choose three to four quality organizations that I truly believed in and go big!
Health, sports, kids and fitness were at the top of my list. I often look at my soon to be six year old daughter and think how lucky I am and she is. She is so fortunate to be healthy, happy and have so much in her life and there are so many children that don’t. Time to help make a change in those kids lives. I also sought out something sport and health focused. Endurance sports is my passion and there are so many great charities or teams to connect with but I wanted to go bigger than donating a few dollars or some training programs like I have in the past. The hunt was on!
First, I am very happy to be serving on the Board of Directors for the Runwell Foundation. Go ahead and take a look: www.runwell.com. Their Mission says it all: Runwell is a non-profit foundation dedicated to inspiring individuals around the world to lead healthy, active lifestyles. It encourages anyone involved with drug or alcohol addictions, from chemical dependents to their friends and families, to get involved in sports. Runwell believes partnering sports with addiction treatment helps to keep individuals – and their support bases – committed to recovery. The foundation focuses on funding existing scholarship programs and support-based training facilities that involve the entire family, as Runwell strongly believes addiction is seldom won alone. I am really excited to explore some new avenues with the rest of the Runwell team so we can raise more money for facilites and help others fight their addictions through endurance sports.
Another sign came through my channels fast. The Rose Bandit Cycling Team, www.teamrosebandit.com, did something great. BodyZen had to get on board as a sponsor and we reached into the vault to make sure this team survives and thrives. This Miami, Fl. based team of mostly female cyclists headed out one day on their bikes and matching pink uniforms to bring fresh roses to the nurses of the Sylvester Cancer Center. I thought what a unique and positive way to bring some bright light to a difficult place. Read more here: http://rosebandit.com/roses-for-cancer-ride-to-sylvester-comprehensive-cancer-center. The bandits also seem to be doing quite well on the racing cicuit and are heavily involved in community outreach programs in Miami. BodyZen is happy to suppoprt them with not only dollars but services as well. BodyZen provides Lactate Threshold Testing for the cyclists and free clinics on training and racing. Look out for this great team on the roads and give them a thumbs up.
Kids come in all ages including college aged. Only now am I seeing how young these college kids are these days but some still love cycling. A great guy named Jason Diaz reached out to me about the new FIU Cycling Program. This was another great fit. Jason is energeting, organized and due to him and the other team members FIU now has a legit cycling team. We ponyed up some money to help them out and will also be giving some lectures to team about improving their fitness through cycling. It’s an honor to see the team out and around Miami training and tearing it up. Go Panthers!
We are also proudly providing FREE training programs for the Livelong presented by Livestrong event at Gulfstream Park, October 13th and 14th. This event is a fundraiser for Livestrong and also the Joe Dimaggio Children’s Hospital. You can simply complete the family 5K walk or go all the way and do the half marathon or 62 mile bike ride. There really is something for everyone. So get out there and get involved. Read more here and please join the team: www.http://livelonglivestrong.org/.
Lululemon Athletica is a company that knows to give back big to each community that they’re in and when they opened their cool local store here and I saw the awesome energy and enthusiasm that the staff had, I had to find a way to join them. They were very open to discussing ways of working together so we decided to offer FREE sports stretch classes and clinics on endurance athlete nutrition and core strength training. The feedback from the attendee’s and staff was overwhelming and someone took home a gem with them from each class. I am happy to say that Lululemon and BodyZen are keeping the endurance athlete community healthy and strong. Thanks for all you do Lululemon South Miami, http://www.facebook.com/lululemonSouthMiami.
So far the first four months of 2012 have been busy but rewarding. I and BodyZen will be keeping up the awesomeness and I hope to see you on the road or in the water.
If your organization would like some support feel free to email: info@bodyzen.com.
Zenner Jason T.
Ironman Training by the Numbers
Recently long time Zenner Jason Timmons and I sat down to crunch some numbers. Jason’s first Ironman with me was in 2007 and he had a good race going under 11 hours. Jason trains the way every coach wishes there athletes trained. He is massively organized and dedicated and has a strong head and drive to alwasy hit the goals.
His main goal for 2012 is to qualify for Ironman Hawaii at Ironman Texas in May. He raced there last year going in the low ten hour range and was 18 minutes shy of qualifying. As we planned this year there were a lot more variables to consider from more work committments for Jason and his third baby on the way. The scheduling was KEY and every hour and minute needs to count and be accounted for. With a relatively weak swim the aim of Jason’s training is doing more drills and pull paddle sets. Now Jason has a power meter so we are doing more specifc Ironman bike workouts. Jason is lucky to be a strong runner who is committed to suffering when he needs to so much of his plan has specifc HR and paces set up for each run and there is more quantity on the run focus.
With a look back to 2011 here is what we found when we looked at the training numbers thus far:
We are 92 days into 139 day training plan or 66% of the way through.
Overall-From Jason
- This day last year I had completed 132 workouts, this year 126 (down 5%)
- This day last year I trained a total of 133:06:50, this year 159:17:07 (up 16%)
I think some of this is due to me having more core strength and stretching sessions and as you know I log them all. Now let’s break it down into the different disciplines.
Swim
- Last year 18 sessions, this year 24 (up 25%)
- Last year 22.98 miles, this year 31.48 miles (up 27%)
- Last year 11:35:25, this year 17:22:51 (up 33%)
- Last year avg speed 2.0 mph, this year 1.8 mph. Maybe more drills this year???
Bike
- Last year 51 rides, this year 47 (down 9%)
- Last year 1,450.53 miles, this year 1,777.14 (up 18%)
- Last year 73:56:40, this year 89:47:57 (up 18%)
- Last year avg speed 19.6, this year 19.8
- Last year AVHR 136, this year 137
- Last year avg cad 89, this year 86 (I think due to all low Belgian and OG work)
- Last year average distance per ride 28.44, this year 37.81 (up 25%)
- Last year avg power 175, this year 185 (up 5%)
Run
- Last year 37 runs, this year 45 (up 18%)
- Last year 282.02 miles, this year 351.10 miles (up 20%)
- Last year 39:19:45, this year 48:28:00 (up 19%)
- Last year average run distance 7.62 miles, this year 7.80
Lat year average run time 1:03:47, this year 1:04:37
- Last year avg speed 7.2 mph, this year 7.2 mph (remember this takes into account all of the standing time when recovering between intervals)
- Last year AVHR 146, this year 148
As Jason moves on in training we’ll be doing more intensity on the bike and run as well as longer Super Days to mimic racing conditions. Keep your fingers crossed and sending postiive thoughts as we travel down the Ironman road.
The Sport Steps Up
In a mere four months or so triathlon will be making its fourth appearance on the worlds most massive sporting stage, the Summer Olympics. Triathlon is still a young and fresh sport but has quickly been rubbed and polished into a successful worldwide enterprise. Sure there are still some rough edges to be worked out, most notably triathlon lacks a successful athlete’s union and some synergy between the various governing bodies. But in the US triathlon boasts over 500% growth in the last decade and now there is even talk of live coverage of the most famous race on the planet, Ironman Hawaii. One of the worlds most iconic sporting figures, Lance Armstrong, calls triathlon home now and for the first time one of the world’s biggest trade shows will have an entire area dedicated to tri. Races continue to sell out and commerce from the sport has seen steady growth. Ad age magazine just ran article entitled, For CEO’s Triathlon is the New Golf.
So where does it go from here? Can the growth continue? Will the athletes constantly feel challenged?
What do you think?
Playitas Training Camp
Well after six months of training we are here in Fuerteventura, The Canary Islands. I am about halfway around the world approx. 60 miles off the coast of Morraco and well it is beautiful here. This Playitas resort is nicer and more comprehensive than I imagined. My other coaches Ben Bright and Nick Saunders have been stellar to work with. They are really bright, passionate and hilariously funny to work with. I love picking up gems from top notch coaches and alreayd two days in I have stored a few away. I drove SAG wagon for a while the day before the camp starts to get a feel for the roads and the area. Yesterday was day one with a long hilly bike which I enjoyed with the front pack and then we rested and had an ocean swim which I led along with Ben. In the evening we had an easy 5K trot to shake things out. The meals are better than the training. We all sit together and have huge buffetts for breakfast and dinner. The athletes and coaches are encouraged never to sit in the sam place twice thus to ensure mixing it up with each other. Day two found us with a steady swim session in the 50M pool, a very hard interval bike session, nutrition talk by our on staff nutrionist and then an easy 5K or 6K run. For triathlon or cycling training this Playitas resort has it all and we have 5 more days to go. Check out the Total Tri Camp FB page and the @bodyzen twitter feed more video.
Oakley selects Coach Lee as Sponsored Coach/Athlete
Oakley, the worlds leader of eyewear for athletes has chosen to sponsor Coach Lee in 2012. Coach Lee will be representing the Oakley brand during his television commentating, speaking engagements, pre race clinics and as an athlete when he races. Coach Lee said, “Without a doubt Oakley is the number one most coveted company for eyewear in the world. Oakley is passionately dedicated to triathlon, cycling and running and their core values mirror those of BodyZen and myself. I am thrilled to be representing the brand and to be rocking the coolest and most functional sunnies out there.” More details to be released soon including some raffles and new eyewear.
More in 2012
Some random thoughts to get inspired for 2012. What I want in 2012.
More time with my little girl. More time with family. More laughter. More love. More travel. More adventure. More miles. More kilometers. More heartbeats. More wins. More watts. More coffee. More swimming. More climbing. More great food. More great people. More smiles. More friends. More networking. More business. More great performances from Zenners. More closed deals. More ROI. More hair. More riding. More great health. More great nights with friends. More spanish in my vocabulary. More performance in investments. More great weather. More mornings sleeping in. More gluten free foods at restaurants. More peace! More happiness.
-Lee
In Their Own Words- BodyZen Athlete Andrew H. wraps up his season.
Zenner Andrew H. speaks about his 2011 season with BodyZen.
Zenner Race Report from Gustavo Graf
This was just sent in by long time Zenner Gustavo Graf. After many seasons of injuries and burnout Gustavo came to BodyZen for coaching and has progressed each year and met his goals of a sub 5 hour Half Ironman and made USAT All American. Gustavo trains in a very organized manner and does so while working 45-50 hour per week. He works personally with Coach Lee.
Here’s his Ironman 70.3. Race Report:
> Had been training well, hitting all key workouts right up to Wed prior to the race. Felt kind of heavy and lazy during most of taper week. Could not workout on Thu due to a long work day, so took 2 days off (Thu and Fri). On Sat, spent a lot of time helping my brother set up his bike, so I went a while without eating, but aside from that had an ez day. Did a short bike-run brick in the early pm and felt pretty good. Ate a lot of gnocci for dinner and went to bed at about 10-10:30pm.
>
> Knowing that I was in a late wave, decided to wake up a bit later (4:45) to get an extra half hour of sleep. Had some bananas with oatmeal and honey and a smoothie of fruit, soymilk and juices for breakfast. Arrived at transition at about 6:15 and it was raining from then until my wave start. Had my cycling and running shoes with a pair of socks each in plastic bags to keep them dry until it was time to wear them. This worked out nicely because it had stopped raining by the time I started to run and I did more than half the run with dry socks and shoes. Took a salt pill before leaving transition to wait for the swim start. I was wearing a jacket but it was not waterproof and got completely wet. Although it blocked the wind, I was still cold for about an hour until my wave started.
>
> Started the swim at a moderate pace. Decided to go relatively ez to save energy for the bike and run. Nevertheless, I think I took the lead of the wave just past the second yellow buoy. After about a third of the course, another swimmer from the same wave (orange cap) caught up to me and was swimming at pretty much my pace. I decided to fall into his wake and followed him to the end of the swim. I had the impression that he was slowing down a couple of times and pulled out of his wake to try to pass him but then realized that he was still at the same pace and fell back into the wake. At about three quarters of the way I started feeling as if I would cramp up on the inside of the left thigh and on the right calf. I never really cramped up, but had this feeling through the rest of the swim. At the end of the swim I felt like I had swum at a good pace but had managed to save myself well for the bike and run. From the official results, my swim time was 30’29″, 13th in the age group and 95th overall. In retrospect, I think I had the potential to have placed better in the swim leg, but I think saving myself for the bike and run was the right thing to do.
>
> Also took it ez in the run from the water exit to the bike and took the opportunity to grab a cup of water and rinse the salt off of my mouth. Sat down by the bike, socks on, shoes on, stuffed a couple of half bananas in the back pocket of my singlet, helmet on, glasses on, and off to the ride. T1 time was 3’31″. The nutrition plan was to take in a packet of gel at the start and then alternate a half banana and a packet of gel every half hour, with a salt capsule about every 45min, and clifshot electrolyte drink or water every 7’30″ or so. I was able to stick to it well throughout the ride.
> I started out aiming to maintain just above 20mph or HR in the high 130s (whatever was the limiter). It turns out that HR in the high 130s allowed me to maintain about 22 to 23mph. I stuck to it as much as I could and, although there was a lot of wind, it felt ez and I was tempted to push a bit harder, but I decided to stick to the plan. HR only climbed into the mid to high 140s when passing or eating. Was able to keep it up until about mile 20 or 22 when course turned into the wind.
>
> With the head wind (for about 8 miles or so), HR went up into the 140s (and low 150s on occasion) and the average speed dropped to 19 – 20 mph. I didn’t mind the lower speed as I knew I would make some up on the way back with tail wind so I did not try to push any harder. At about this time I started feeling some discomfort on the crotch from the saddle and some discomfort / pain on the lower back from the aero position.
>
> After turn around I picked up speed with the tail wind to about 24 – 25mph, but maintained HR in the 130s. Started feeling some fatigue during the long stretch back on Okeechobee with the strong cross wind, and the HR started climbing into the high 140s to keep the 21 – 22mph speed. I decided to maintain the speed and let the HR climb a little, as I was nearing the end of the bike. Although I felt some fatigue, I was not as tired as when I finished some of the long training rides and I figured I would have to hurt if I wanted to go below 5 hrs. From the official results, I completed the bike in 2h36’28″ (about 21.5mph average speed), overall HRave 139 HRmax 151. From 13th in the age group after the swim, I dropped to 48th at the end of the bike, and overall from 95th to 230th.
>
> On a side note, I was disappointed by how many riders I saw purposefully drafting. I had to shake two guys off of my tail. I think that a lot of the guys who did the race under 5hrs did so by drafting on the bike.
>
> At the transition I dropped the bike, changed the socks, put the shoes on, hat, fuel belt, and out. T2 time was 2’12″.
>
> I felt pretty good at the beginning of the run, but I purposefully tried to maintain the HR in the high 140s / low 150s to try to avoid bonking on the second half of the run like I had done on all previous halves. The plan was to keep taking gels every 45min or so, plus a salt capsule in between and water and clifshot electrolyte drink every 7min or so, and I kept it up pretty much to the end. At the first mile I was surprised to see that I was running at about a 7min/mile pace, as I thought I would be running slower given my HR (from the official results the average pace on the first quarter of the run was 7’19″/mile). The first climb of the bridge with a head wind felt pretty heavy on the legs, but I was able to keep going steady and passing a lot of runners. Felt good throughout the first half (from the official results the average pace on the second quarter of the run was 7’31″/mile).
>
> My legs started to feel very tired on the beginning of the second half and the pace started to drop slowly, first to just above 7:30min/miles and then to about 8min/miles. The second climb of the bridge into the wind felt extremely hard on the legs, but I kept running. By the end of the third quarter of the run, HR had climbed into the high 150s and sometimes into the 160s. From the official results the average pace on the third quarter of the run was 7’48″/mile).
>
> Despite the fatigue on the legs, I still had enough in me to speed up and improve the pace again once I turned into the last quarter of the run. By this time, I knew that if I was able to keep the pace I would finish below 5hrs, and I felt good enough to start pushing to try to finish under 4:50. I just concentrated and tried to manage the fatigue in the legs as much as possible. HR started to climb into the 170s (from the official results the average pace on the last quarter of the run was 7’07″/mile). Pushed hard on the last stretch to try to beat 4:50 but ended up missing it by 9 seconds. Finished the run in 1h37’29″, overall HRave 155 HRmax 174. From the 48th place in the age group at the end of the bike, I improved to 30th place at the end of the run. Overall I improved from 230th to 172nd.
>
> After the finish, did not feel exhausted but my legs felt very sore and tight. I sat for a while to eat some watermelon and it was hard to get up afterwards because my legs got pretty stiff. Felt soreness on the legs for a couple of days after the race.
>
> Maybe I could have pushed a little harder on the swim or bike or early in the run to shave off a few minutes from the overall time. But I feel like it would have been a very thin line between saving a few minutes or bonking halfway through the run. Overall I was happy with my result.
BZ Newsletter
