We love 30-second intervals to help improve your run speed in a triathlon. These can give your running speed a boost with a very low risk for injury.
It's crucial to treat triathlon as ONE DISCIPLINE. Here are a few things we see often and avoiding these things can help your overall performance.
Ironman Arizona was a HUGE personal best for Adam. In this episode, we dig into the details of his training. If you've ever classified yourself as a non-runner, you'll want to listen to this one. Adam not only posted a new personal best, but he also negative split the marathon.
A high lactate building rate or Vlamax is a measure of your anaerobic capacity. Too high of a Vlamax impacts the sub-max intensity you will be able to sustain in an Ironman.
Don't make these mistakes as you begin your taper for your Ironman. Stick with what you have done and don't deviate.
Not everyone needs to or should ride at a high RPM. I also share an easy to do bike cadence test you can do on your trainer at home to help you dial in your ideal cadence range for an Ironman
I'd like to share a message I sent out to all of my athletes yesterday. If you find yourself wanting to "crush" every workout, this one is for you.
I switched from a mid 90 cadence to a mid 70's cadence. Since then I have improved my bike times and qualified for Kona 5 times. My previous 14 races were in the 90's.
Improving your FTP or anaerobic threshold is important but you also need to understand how your body uses fuel below this intensity, especially if you race the Ironman and Half Ironman distance
These same principles apply to Ironman and Half Ironman triathletes.
Look at your Ironman run as part of the entire race rather than an isolated event. These three principles will help you improve your race day performance as well as your run.
Training your body to deal with elevated levels of lactate is beneficial for short distance racing but it is disastrous for Ironman and half ironman racing. Tune in for more.
Research shows a small dose of V02 intervals can help boost your performance.
Athletes who continue to push in training are often disappointed with the watts they push on race day. Get out of this cycle by learning to develop and train the right systems so that on race day you can tap into your full potential. From Kona qualifiers, top age groupers, and athletes attaining new personal bests, this is what they do.
V02 intervals are designed to maximize your oxygen uptake. The short recovery efforts help the athlete metabolize the lactate, yet still maintain an elevated heart rate.
How an athlete progresses through the season is influenced by lactate production rate and anaerobic capacity. Ignoring this will lead to ineffective training. Training must address the physiology of the athlete for a great race day performance.
Make sure you drastically change your training this off-season. This FUNDAMENTAL change is how we get results with our athletes, year after year.
A solid run off of the bike takes focused work. Often, more running isn't the answer. Keeping high intensity runs very short and sustained efforts no faster than threshold pace is key for "transferable" pace.
As you approach race day, the physical preparation is done.....But don't forget the importance of the right mental approach.
Today I could not stay present in my workout and it made everything tougher. This simple principle will make a huge impact on training and racing.