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: CHRIS LIETO, top U.S. Ironman
Distance: Ironman/Ironman 70.3
Hometown: Danville, California
Coached by: LANCE WATSON

WORKOUT
Five- to six-day cycling stage race with pro cyclists
Warm-up: 2 mile roll out before the officials release us onto the course.
Main set: 5 or more days of consecutive racing including a time trial and 3-5 days of an average of 95-100 mile hard riding. Some days have 11,000 feet of climbing and other days are 115 miles mostly flat riding at 43 miles an hour in a paceline.
Cool down: Rolling over to the team car, and possibly a transition run from there.

WHY I LIKE THIS WORKOUT
Lieto: “It gives me a chance to forget about triathlon training and just give it my all and have fun. I push from the beginning and like to try and get in breaks, even though the other teams won't let me get away anymore. The team aspect is great as well. I get to work for a team or my team gets behind me and the week becomes an effort for one rider to get the best result. I have a great team I ride for California Berry Farms. I will do one or two good stage races a year as a lead up prep for an Ironman or mid season peak.”

Coach Watson: “Athletes need to work on their areas of need, but also 'polish their diamonds.' Chris is a great cyclist, and entering a competitive road race or bike tour pushes him to be better. It also reminds him that he is a great cyclist as well as triathlete, which affects his mindset and confidence going back to triathlon. Lastly, it forces Chris to stack multiple high-quality ride days back to back at a level he couldn’t do in solo training. We find that once he recovers from these tours, his cycling jumps a level. Overall, I think it is great experience for triathletes to compete with single-sport athletes in swimming, cycling or running at some point. You get a specific physical push in that sport, and will learn a few new tricks of the trade from single-sport athletes and event.”

ADJUSTMENTS FOR OTHER ATHLETES
Multi-day stage races are difficult for the average age-group triathlete to access, even if family and work commitments would allow them the week or so that each race takes. However, you can set up your own training event to simulate this kind of event, albeit a bit shorter. You can, with the help of a few friends, arrange to do several rides in a weekend. One way that this can work is to go off to a location, base yourself there for a few days and take in several local rides. If you are preparing for an Ironman, you could profitably spend the time at the race location and familiarizing yourself with the course.

A "mini-camp" like this can provide a stimulus for improvement in both biking strength and confidence. The logical next stage would be a week’s biking vacation where you can ride for several hours every day

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.