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Squeezing the Sponge

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This was a gift. This is why I coach. For over five years I have developed this athlete and each season becomes more rewarding. Even more so now that he has become a good friend. Every year we’ve balanced the wife and now three children and a 50 hour work week to fill the sponge and then at the right time squeeze every last drop of hard earned fitness out. Thank you Jason for letting me work with you towards your goals.
From Zenner Jason Timmons:
“I’ve used Lee to train for all four of my Ironman races going back to 2007. I can’t argue with the results as I went 10:50 in my first Ironman Florida 2007 followed by 10:48 at IMCDA in 2009, 10:18 at IMTX in 2011 and 9:57 at IMTX in 2012. For athletes interested in shorter distances I have experienced results just as dramatic. He likes to plan out 1-2 week blocks of workouts which give the athlete the ability to plan their training plan into their life but he assists in making adjustments to suit changes in life. I highly recommend athletes to log post workout comments because he uses these to design and modify workouts and produce the best results. His workouts are detailed and tough but that’s what’s needed for an athlete that wants to get faster. I’m certain that his coaching techniques will eventually help me achieve my goal of qualifying for Kona.”

Belting it out

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It seems so simple. Drinking fluids while on a long run makes you run better. Well maybe not everyone but me for sure. It’s been a great year and I’ve been hitting a weekly 10-13 miler down here in Miami and it was going pretty well until the weather turned our pleasant, tropical paradise into a sweat pouring, dense, waterwrold type of environment. I mean there is no difference between being in and out of the water here. But at least I have not seen any flesh eating zombies on my runs. I digress. I’ve expounded before about power output reduction with hydration levels and after a few not so quality runs I needed my fluids. I picked up the Profile Design Sync belt. Looked simple enough and I’ve had almost every type of hydration belt on the market at one time or another. I liked the big bottles, angle of the bottles, easy in and out mechanics and most importantly the foam padding on the Sync belt. Now I won’t have to grease up my waist like a swimmer crossing the English Channel. I used to use the other four or six bottle belts. News for you out there. Just becasue you have four bottles doesn’t mean you need to use them all. Anyway I put water in one of them and a strong, secret electrolyte concoction in the other and set off for the long run of the week. Voila. So much better. One of my personal training philosophies is to make every workout a high quality workout and do what it takes to make it high quality. I need fluids and calories on the long runs so this Sync belt worked perfect. There are a few attachments I might use for gels and stuff. It looked simple enough. Now I just have two more really hot and humid months but as the runs go longer I won’t have to worry about staying hydrated and the quality will be there. I can always spray any flesh eating zombies with my bottles for protection as well. Now on the next run I will try some iced coffee in the Sync bottle. This is it here: http://www.profile-design.com/profile-design/hydration-belts-accessories

The Meek and the Mighty

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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

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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.

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Ironman Training by the Numbers

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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

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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

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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

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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.

www.oakley.com

More in 2012

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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

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