LifeSport Coaching works with some of the finest multisport athletes in the world. The coaches strive to supply these athletes with workouts that have a specific physiological purpose while providing inspiration. These training sessions are often trying, but when tackled with zest, result in world-beating performances.

This series offers a little peek into the training diary of LifeSport’s elite athletes. Note the workout adjustments included at the end for athletes of various abilities, experience and fitness levels.

Athlete: KIM LOEFFLER, U.S. Ironman Champion, top-10 Kona finisher
Distance: Ironman, Ironman 70.3
Hometown: Colchester, Vermont
Coached by: LANCE WATSON

WORKOUT
2.5-hour run on Magnolia road in Boulder, Colorado

WHY I LIKE THIS WORKOUT:
Leoffler: “I do this run every time I go to Boulder to train and it is definitely one of my favorites. This hilly run starts out at 8,000 feet and climbs to around 9,000 feet. I do one big out and back and, because I am a glutton for punishment, I drive out and reverse the loop so the last hour is a gradual climb up to 9,000 feet.

The run starts hard and gets harder and harder, just like the Ironman. At 9,000 feet and with all the hills, it stresses the heart, lungs and legs. This run is the total package. I try to get in two of these runs in a four-week block and alternate them with faster medium-distance runs. This is one of my hardest run workouts and prepares me well both mentally and physically for the challenges of the last 10km of the Ironman run.”

Coach Watson: “At some point in an athlete’s career, it’s worth experimenting with altitude training. The added stress of lower oxygen levels forces your body to adapt by producing more red blood cells. When you go back to sea level, in theory you will have more oxygen carrying capacity, AND more oxygen available to breathe, resulting in better performances.

"Not all athletes respond to altitude the same. Generally, athletes who struggle more at altitude tend to be better responders, or get better benefits from it. Optimally, you should go to altitude for at least three to four weeks, and be fit before you get there. Plan on doing easy training for the first week at altitude because less oxygen also means slower recovery from sessions. ”

ADJUSTMENTS FOR OTHER ATHLETES
Not everyone has the time or resources to spend an extended period of time at altitude. However, all triathletes can benefit from doing a long run every seven to 10 days. The benefits of a long run, both physiologically and mentally are well documented and I won’t go into them here, but suffice to say that this should be a staple part of your training program.

NOVICE ATHLETES
For athletes planning on racing over the sprint distance, a steady run of around 60 minutes will build the appropriate level of endurance. The intensity for this longer run will be Zone 2, possibly rising to Zone 3 in hillier areas.

Once you become used to running for this length of time you can challenge yourself further by running over a hillier course. You should get in the habit of refuelling after longer runs – a PowerGel or Powerbar will help you replace calories right away. Remember to stretch well after a longer run.

INTERMEDIATE ATHLETES
For athletes planning on racing over Olympic Distance, half-Ironman, or for a athletes with a good running background, a steady run of around two hours will build the provide a good training stimulus. The intensity for this longer run will be Zone 2, possibly rising to Zone 3 in hillier areas. Because of the length of this you may want to do most of this run on softer trails to soften the impact.

If you are planning on doing an Ironman race, you should consider running up to two hours, 30 minutes. The intensity of this run will be Zone 2 again. I don’t recommend athletes run longer than this due to the possibility of injury and the length of time it can take to recover. Running for 2.5 hours can deplete the supply of carbohydrate in your muscles which can affect your training in the following days.

For this longer run, your performance will be helped by carrying some energy drink or a PowerGel and a water bottle. The comments above on refuelling and stretching after your run still apply.

Once you become used to running for this length of time, you can challenge yourself further by running over a hillier course. This can help building strength which is much needed for running off the bike.

An experienced and certified triathlon coach will be able to help you integrate these longer runs into your overall program to optimise your training time and race performance.

LifeSport head coach Lance Watson has coached a number of Ironman, Olympic and age-group champions. He enjoys coaching athletes of all abilities who are passionate about sport and personal excellence.

Visit LifeSport.ca or write Coach@LifeSport.ca (phone 250-744-3648) for coaching enquiries.

Visit LifeSport.ca or write Coach@LifeSport.ca (phone 250-744-3648) for coaching enquiries.