A coaches library of workout sessions are their inventory of success. They are the ingredients to making athletes faster, stronger and above all else will help them reach their goals. This is why coaches in the know keep their sessions very close to the chest and are reluctant to share them with athletes outside their squad. BodyZen’s Elite endurance sports coach Lee Zohlman shares some of his favorite result oriented sessions for Olympic Distance Triathlon dominance.

These workouts are for athletes who routinely can complete 3K swim sessions, 2-3 hour/35-45 mile/60-70K bike sessions and can run 6-7 miles/10-12K.

Swim- BodyZen Pull/Sprint Session:

300-500 warm up with drills and freestyle

12 x 50 kick with paddles and board, fast on last 25

300 easy free-focus on head postion looking down

8 x 200 pull with paddles/buoy at 80-90% effort; :20 ri; focus on consistent pacing with last 3-4 fastest

100 easy free

6 x 25 sprint freestyle on 1:00

200-500 cooldown easy with mixed strok and drills

Bike: BodyZen Over Gear Session:

20-30 minute warmup in big ring at 50-60% of max heartrate

Preset- 4 x :45 @ 80-90% effort; 2 minutes easy rest

3 x 15:00 (first 5 minutes at 60 rpm in approximately 53×12/13 then second 5 minutes at 70-75 rpm’s then last 5 minutes at 90-95 rpm’s) all of these are at 80-85%/Zone 4 effort; 5 minute easy recovery/super low intensity between

30 minutes easy cooldown thinking abut the postivies from the session and where it could have been improved.

BodyZen Threshold Run Session:

10-20 minute warmup at 60% max heartrate

6 x 25 meters skipping

1-2 minutes stretching

4 x 50 meter fast accelerations; 1 minute easy walk between

6-8 x 800 meters at open 10K running pace (work the last 400 of each so it is 2-5 seconds faster than the first 400)- easy 200 meter jog between each 800

10-20 minute cooldown thinking abut the postivies from the session and where it could have been improved.

Coach Lee will also be giving the Official Pre Race Clinic for the St. Anthony’s Triathlon from 2-3pm at Straub Park. We guarantee you’ll grab a few gems to racing safer and faster.

Coach Lee brings his experience hosting a Pre Race Clinic in Puerto Rico for the Puerto Rico Marathon and Half Marathon. Details can be found here:

http://marathonpuertorico.com/

Mavic Demo Day:
Come out to this exclusive demo day and ride the fast, new Mavic CXR80 wheels, the fastest aero wheels on the planet. This complimentary event is only open to the first ten people who register so sign up quick. You’ll have the chance to meet Pro Triathlete Andrew Starkowicz and have the privilege to demo the premium Mavic CXR80’s, first wheel/tire system designed as one unit. A Mavic tech rep will be on site to install the wheels on your current ride. Your current wheels will be kept safe with a Mavic service rep. Mavic has also brought in Elite Triathlon Coach Lee Zohlman to answer all of your questions. After the demo enjoy some complimentary French Roast coffee and croissants and pick up some Mavic schwag.
Where: 80 Beach Drive NE, Saint Petersburg, Florida, 33701, USA TEL: 1-727-892-9900
When: Saturday April 27th, 2013
Time: 8:30-10:30am, Ride starts promptly at 9:00am. Riders must arrive at 8:30 to have the wheels installed on your ride.
RSVP- Please RSVP as soon as possible. We only have ten spots available. Email your Name, Age and current type of bike and wheels to: info@universalmultisport.com. Please bring your helmet and own bike. You must have helmet to demo the wheels.
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Présente Mavic, un jour connexion Français Demo au Triathlon de St. Anthony

Sortez à ce jour démo exclusive et monter les rapides, de nouvelles Mavic CXR80 roues, jantes aérodynamiques les plus rapides de la planète. Cet événement gratuit est ouvert uniquement aux dix premières personnes qui s’inscriront, alors inscrivez-vous rapidement. Vous aurez la chance de rencontrer Pro Triathlete Andrew Starkowicz et avoir le privilège de faire la démonstration de la prime Mavic CXR80, d’abord roue / pneu système conçu comme une unité. Une technologie Mavic représentant sera sur place pour installer les roues sur votre parcours actuel. Vos roues actuels seront conservés en lieu sûr avec un représentant du service Mavic. Mavic a également mis en Elite Triathlon Coach Lee Zohlman de répondre à toutes vos questions. Après la démo profiter du café gratuit Rôti français et des croissants et ramasser quelques schwag Mavic.

Où: Entrée à l’Expo de Saint Antoine à Straub Park, St. Petersburg, Floride
Quand: Samedi 27th Avril, 2013
Heure: 08 heures 30-10h30, Ride commence rapidement à 9h00. Les coureurs doivent arriver à 8h30 pour avoir les roues installés sur votre trajet.

S’il vous plaît apporter votre propre vélo et casque. Vous devez disposer d’un casque à la démo les roues.

In Depth and Up Close with Four Time Ironman World Champion Chrissie Wellington by Lee Zohlman

You first won Ironman Hawaii in 2007 and were thrusts into the worldwide sporting limelight. You are considered an icon in the sporting world. How does that word icon strike you?

It is incredibly humbling and surreal to be called an ‘idol’, and to be honest I am not sure I am worthy of such an accolade. I am only following on what Paula, Natasha, Michellie and others started through their achievements.  I hope that I, and others, have continued to show that women are a force to be reckoned with in endurance sports. We are narrowing the gap between men and women, and showing that anything truly is possible.

I really do hope that my performances and the manner in which I win races inspires and encourages people to take up triathlon, to set higher goals for themselves and to reach for the stars.

Ultimately though, records are ephemeral. They will be broken by existing or  up and coming athletes – that is the nature and beauty of sport – but I do hope that I will be remembered for my passion, my love for what I do, and for giving people the inspiration to succeed in triathlon and life. And of course, to do it with a smile!

UK Sport has a number of  Women’s initiatives going on including making female role models more visible. Is this a route you might take in your retirement?

I don’t mind admitting, I don’t have a clear idea of what the future holds – a definite ‘goal’ or single thing to focus on.  That was, in part, what was making me question the wisdom of retiring from ironman. I find it incredibly difficult and disconcerting to answer ‘I don’t know’ when faced with the inevitable question ‘If not ironman, what?’  That state of flux, that uncertainty, strikes fear into the heart of the uber controlling, regimen obsessed part of me. But I need to give myself the time to explore, to open doors, to hopefully have some other, unexpected doors open in front of me. I need to wander a little knowing that the ‘right’ path and the next goal will emerge through the mist.

In terms of my specific plans, first and foremost I want to enjoy some time at home, catching up with friends and family. I will spend Christmas with my wonderful family, and then Tom and I are heading to Borneo for a couple of weeks. In February I will be going to Guatemala to head-up a training day and do some public speaking engagements and a charity event, and from there, I’ll go to Costa Rica where I’ll be a guest coach (with Kathryn Bertine) on a bike tour. After that I am open to offers!

I would love to continue to work on women/sport related issues, including working with the media to really build on the positive momentum generated by the Olympics and Paralympics. I have already had some discussions with various organisations about this, and am part of an All Party Parliamentary Group on this issue in the UK parliament. I also have my own personal projects that I am in the process of developing, as well as taking to various organisations that are doing some great work on sport/development related activities – in terms of learning from them and perhaps even inputting to their work in some capacity. I will also continue the ambassadorial work for my sponsors, do some public speaking and be an active patron of my chosen charities, including the Blazeman Foundation for ALS, Jane’s Appeal, Girls Education Nepal and Gotribal.  Retired from ironman, but certainly not retired with my non-lycra’d legs up!

Could you see yourself being a Professional athlete in any sports in the future?

 Maybe mud wrestling! No seriously, I have no plans to pursue any other sport in a professional capacity but my life will always involve doing sport, so rest assured I will be on the start line of one endurance event or another, it just wont be to embark on 140.6 miles of swim, bike or run!

Now, an easy question. Where is your favorite place in the world to train all three sports? What place has it all?

No one place has it all, but Boulder, Colorado ticks most of the training boxes – at least when the sun is shining! I wouldn’t mind it being a bit closer to the ocean though! And Leysin, Switzerland was pretty darn good too!

You were quoted in a 2008 interview as saying the Professional Ironman athletes deserve to get paid ‘a full day’s pay for a full day’s work.’ The prize money in Ironman races hasn’t been brought up all that much in the last 10-15 years despite a huge increase in participation. What are your thoughts on that?

There is a limit to the number of races a long course athlete can do each year, and if they don’t have sponsors their opportunity to earn a living is limited by the still meager prize purses, especially for ‘development’ athletes.

Hy-vee, Challenge Roth and the Abu Dhabi Triathlon demonstrate just what a deep prize purse can do in terms of attracting a high class and sizeable pro field. I also welcome the steps that the WTC has taken to increase some of the prize purses, and create a tier system with opportunities for ‘development’ athletes to race, do well, and hence earn money, in events where the field may not be as strong.

But there is still considerable scope for improvement, with the need for prize purses to increase still further, and go deeper – across the board. It is ludicrous that the prize purse at Kona has not increased for about 10 years. Relative to inflation it has in fact declined.  Big prize purses attract the media, further sponsors, and more athletes and hence can help promote the growth of the sport. But it is not just the high prize purse. Primes would provide additional sources of income, and could be sponsor-linked. Athlete’s should also be supported holistically, for example with travel/accommodation costs, in return for doing appearances and community related activities in/around the races.

Yes, more prize money can also have unwanted and unintended impacts – such as a possible rise in the use of PEDs – but this needs to be accompanied by strong, rigorous and consistent testing, and tough deterrents.

What’s been the best thing about retirement?

To have an open road on which to travel and explore, not knowing exactly where that will lead.

What’s been the worst thing about not racing anymore?

 Not being able to eat quite as much as I did before!

I first met you not ten minutes after you won your first Ironman Hawaii in 2007 and we chatted for nearly half an hour. Of course your trademark smile never left your face. Do you remember the feeling you had when you won and can you put it into words? 

I remember chatting to you too, even though the whole experience was a bit of a blur, not helped by champagne! You may have realised that while I was smiling I was in total shock, it was all very overwhelming and I didn’t really know what to feel, think or say. The win was so unexpected – to me at least – and I don’t think I fully appreciated the magnitude of the event or the significance of what I’d achieved. Surreal. So incredibly surreal. And it changed my life forever. Not just because I’d won the biggest race in our sporting calendar, but also because I realised I had the platform I’d always dreamed of ever since I was a little girl. But even now, I still have to pinch myself to believe that I am four-time World Ironman Champion. It feels incredibly strange – like I am talking about someone else – and I don’t know if the reality will ever truly sink in, even now I am retired. That sense of joy, elation, amazement and surprise never lessens, and I carry it will me every single day.

Part of me thinks race reports should be left to the Pro’s and not us age groupers but one of my good friends/athletes tells me that I should write more as it does give some insight into training methods, recovery tips and overall helpful information for other working age group triathletes. So I hope this doesn’t come off as egotistical but if it does it wouldn’t be the first time I was accused of that so what the hell.
I did target MiamiMan back in February as a race I wanted to do well in. It’s a huge race in Florida with almost 3000 people and typically gets good athletes from other states and countries. By doing well I mean getting a top five would be great. My racing season this year has been hit and miss to say the least. Balancing being a dad, managing two companies and training is crazy. The summer had a lot of interruptions and was not consistent to say the least. As any of my athletes will to tell you, the word consistency rolls off my tongue in every other sentence. It is the most important aspect to training. Period. Who cares if you can crush the sessions for two weeks? If you can’t do it for a big block and be consistent it doesn’t matter. Back in September I was out of training for 10 days with an aggravated SI joint. I was floored and so was my advisor. Yes, I use a trusted and very knowledgeable person to set up my training and be a sounding board. He’s one of the best in the world and I’ve seen great results with his programme. Luckily, the back got better and then it was off and running. For some reason I was able to do better at the sessions but I took much better care of my recovery as well. The training each week had four tough sessions and the rest were very easy and aerobic. The swims were with a master’s team and each week I got a little closer to holding pace with the top guys. We did a lot of pull and underwater sets. Most people want to know what I do for bike sessions. I ride 5-6 days per week with two threshold power sessions alternating gear size. Most of the other riding is just cruisy in an aerobic zone. I also ride my road bike 30-40% of the time to help with muscle symmetry specific for riding. After the third hard week I was seeing higher power numbers than ever. Yes, I download and analyze every training session. The goal was to be over 4.4 watts per kilo and I hit the goal. The run sessions were the hardest and in many of the weeks I did three threshold runs each week. In the fourth week I did three threshold runs in the span of four days. Over the five weeks I missed two and half workouts and averaged 16 hours per week. Now 16 hours is not a lot but the quality was there.
I was able to be consistent and recover well for five straight weeks. By the fifth week I was toast though. I was working a lot and training a lot and absolutely crushed. I was hungry all the time despite eating well and felt wrecked just walking around. My friend and professional tri head Jan Van Berkel came into town two weeks ago and stayed with me. He’s extremely good at being analytical but flexible with training and recovery and he helped me out as well. He turned me on to Beet Juice which I have heard works really well when taken before racing. It’s like another gear as Jan says. I tried it in training and it indeed works. He also gave me good motivation during KEY sessions and paced me on some runs. The recovery techniques I used and was consistent with: protein/recovery shakes within 30 minutes after hard sessions, eight minute power naps on (Jan’s) magnetic bed, BCAA’s at night, extra multivitamins, Compex Electro Stim sessions, recovery socks to bed almost every night, compression socks on during the day, sleep as much as possible, legs up at night, massage once per week. I think this is the most attention I have paid to the above ever.
Finally the Taper week came and worked perfectly. I always say that if you feel you aren’t doing enough during the week than you are tapering well. I was chomping at the bit this week for sure. Race day came and the lead up was perfect: good espresso, perfect GF pancakes, 500ml of Beet juice and lots of Clif Bloks. I had on the Mavic CXR80 wheels for the wind and took off for the .6 mile swim. When I say I started fast I mean it was bloody fast. Too fast. I had to back off after the first buoy when the lactic acid almost ended me. When I came out of the swim I was right next to a good athlete who I’ve raced against for many years, Rodolfo. We ran right to our rack (we racked next to each other) and went out on the bike. I had a goal of certain wattage to maintain and knowing Rodolfo is a much better runner I had to separate myself so I went into the red zone to get a gap. We had a nice tailwind and I was holding 30-31 MPH (yes, a nice tailwind) and set out on the bike. The intersections were too sketchy and I almost got hit twice. One of the scariest bike courses ever. It was 11 miles out and turnaround and then 11 miles back. At the turnaround and into the wind I only held 19-20 MPH. I suffered bad. It hurt so good but in the end I was first off the bike and had the fastest bike split at the race. The second transition went perfect and I went out on the run in first place, which was great as I just wanted top five. The run was 6.6 miles and at 1.5 miles in Rodolfo ran past me and I stayed on him as long as I could. Then I just went into survival mode. Yes, I saw and heard all the awesome spectators and cheer people on the course. They really help. Fortunately, after a lot of looking over my shoulder I held onto second place. YAY. Mission accomplished. Anyway, there you have it and with a second place it was time to put into place the BodyZen Race Reward Plan which clearly say’s, First Place- eat whatever you want, Second Place gets you cheeseburger and fries, Third Place gets pizza and anything off the podium you get a salad. I can feel the burger juices running down my chin now. Thanks for reading.

Florida International University (FIU) has a beautiful campus located right on the Intercoastal waterway in North Miami. The idyllic setting is perfect for all types of multisport events and the university has a great line up of fun, challenging events for the whole family. We had a chance to sit down with FIU’s Events Organized Christina Reddick and find out more about the events

FIU seems to have been blessed with a gorgeous and well manicured campus to hold multisport events.
What led to FIU putting on events, specifically the kid’s events and what’s the goal for your organization? It began with the FIU Triathlon Student Club. When I was given the task of producing the first ever multisport event on campus I went to the students and asked if they were interested in forming a student club and training for the event. The response was overwhelming. What has resulted is the FIU Triathlon Club with 120 student members and about 25 community members. The goal moving forward is to offer events that are student based, our upcoming events have been the result of students getting together and brainstorming on what to do next. The kid’s events have come about with support from USAT, we were awarded funding and in-kind support of the Kid’s events from USAT. Hopefully, we will continue to be funding by USAT in the future. Our previous coach, George Manekas also runs a series of Kid’s Triathlons here at FIU. He has been very generous and provided ad space in his magazine and allowed us to use supplies. Our timing company, Events4Runners is donating their time and sponsored the race t-shirts and medals. Without the local support our events would not be possible!

What are the next events and where can people sign up?
We have a costume run coming up on October 28th. The FIU Running Scared 5K Walk/Run @ 7AM will include a costume contest and scary surprises around each turn. Then we have the FIU Aquathlon, FIU Color Run and Triathlete Garage Sale and Expo all happening on December 1st.

Do you have a need for volunteers and in what areas are the most important? We need volunteers to help work the events and to like us on facebook. Specifically we need volunteers for race check-in, water stations, and the finish line. Also, if anyone is willing to volunteer photography or videography services that would be phenomenal.

Which is your favorite event and why?
So far the 5K run is mny favorite event. The triathlons have been amazing but the students really have been the backbone of the running events from the very beginning. My position here at FIU charges me with the task of challenging and supporting students to reach their full potential, and mentoring and guiding them through the event production process has been quite amazing.

What else would you like athletes to know about FIU’s programs?
The FIU Triathlon Club has some amazing members. Many of them could barely swim when they first joined, now our group has had the experience of competition in a Collegiate Conference race at Escape to Miami. US Road Sports allowed us to set up our college tent and it was an amazing experience. The students, faculty, alum and community members of the group are all at different athletic levels and to have the privilege to be part of such a dynamic, positive group has truly changed my life. If anyone is feeling generous please donate or consider sponsoring our student based club.