#endurancetraining #running #ironmantraining
Gordo Byrn stands out as a highly accomplished triathlete, coach, and mentor. Renowned for his outstanding triathlon achievements, he has participated in numerous Ironman and long-distance events, gaining admiration for his unwavering dedication and exceptional performance. Beyond the racecourse, Gordo's impact resonates through his co-authored masterpiece, "Going Long: Training for Triathlon's Ultimate Challenge," a definitive guide cherished by triathletes seeking comprehensive insights. His thought-provoking blogs and writings serve as a testament to his expertise, offering a treasure trove of knowledge to the endurance community.
EPISODE OUTLINE:
00:00 Immediate Onset Muscle Soreness
01:29 Race Conditions and Limitations
03:04 The Importance of Run-Walk Strategy
04:30 Biomechanical Limiters and Central Fitness
05:26 The Slow Progression of Biomechanical Limiters
06:22 Setting Running Benchmarks and Intensive Stamina
08:20 The Desire to Improve and Overcome Biases
09:07 The Importance of Connecting with Coaches
09:19 The Need for Patience and Time
10:24 Balancing Volume and Recovery
10:47 The Fear of Giving Up Central Gains
11:15 Building Peripheral Fitness and Overcoming Limiters
12:13 Working with Coaches Who Have Experienced Similar Struggles
12:40 Finding the Right Approach to Workouts
13:31 Training as a Serious Amateur
14:55 The Shift in Perspective with Age
15:46 Feeling Good in the Body and Taking a Holistic Approach
18:17 Using Data to Validate Feelings and Vice Versa
19:52 Metabolic Fitness and the Use of Tech and Data
21:18 The Importance of Volume and Biomechanical Limiters
22:42 Adding Volume with Cross Training and Recovery
23:39 Accelerating Gains with Lower Volume and Higher Recovery
24:37 Accepting the Limitations of Peripheral Adaptation
25:33 The Dangers of Rapidly Increasing Volume
26:02 Gradual Increase in Volume and Managing Depletion
26:32 Managing Volume and Recovery for Long-Term Progress
27:29 A Protocol for Adding Volume Gradually
28:24 Using Cycling to Generate Metabolic Adaptations
30:21 Balancing Endurance and Strength Training
31:17 The Benefits of Easy Cycling and Easy Swimming
32:17 Depletion Training and Metabolic Fitness
33:15 Metabolic Capacity and Depletion Training
34:40 The Impact of Athlete Size on Depletion Training
35:41 Improving Metabolic Performance with Easy Cycling
36:12 Lactate Testing and Metabolic Fitness
37:04 The Importance of Easy Days and Recovery
38:55 The Benefits of Hills and Flat Training
39:23 Building Durability and Endurance for Long Races
40:19 Adding Run Volume and Maintaining Easy Cycling
41:46 Managing Depletion and Instability in Cycling
42:49 Alternating Hill and Flat Training for Variety
45:08 Balancing Running and Cycling Volume
46:48 Gradually Increasing Running Volume
48:14 Separating Biomechanical Limiters and Volume Increase
49:06 Adding More Running Volume and Benchmarking
50:33 The Time and Patience Required for Marathon Training
51:55 Avoiding Instability and Fatigue in Cycling
54:54 The Endless Possibilities for Training Adjustments
57:20 The Importance of Late Race Durability
01:00:13 The Potential for Running Fast Again
KEY TAKEAWAYS:
Balancing central fitness and peripheral fitness is crucial for overall performance improvement.
Addressing biomechanical limiters is essential to unlock performance potential.
Training as a master's athlete requires a focus on volume, recovery, and patience.
Data and feel should be used together to inform training decisions.
Adding volume gradually and managing depletion training can lead to long-term progress.
Easy days and recovery are important for maintaining consistency and avoiding injury.
Balancing running and cycling volume can help improve overall endurance.
Alternating hill and flat training can provide variety and improve performance.
Late race durability is crucial for maintaining performance in longer events.
Time and patience are key in achieving marathon training goals.
TRANSCRIPT:
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EPISODE LINKS:
Gordo Substack: feelthebyrn.substack.com
Gordo KZread: / @feelthebyrn
Gordo Twitter: @feelthebyrnq
Gordo Instagram: / feelthebyrn
PODCAST INFO:
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