From Lemon To Legend
Bonus Content
Helping Bek Apply The Method
I started working with Bek Olimjon in Norway. Together, we will be creating our own Norwegian Method. 😉
Bek launched a Substack to document his endurance journey. As Bek introduces himself, you’ll learn he’s a special person. Athletically, he’s a regular guy with two young kids and dream of going long.
We are going to document his first 1,000-day journey. It’s a unique opportunity to see my training principles applied on a self-described regular guy. I’ve been reposting Bek’s articles on my Substack feed with a short commentary.
Bek has three articles that will interest:
Baseline article explains Bek’s journey pre-Gordo.
This article shows the tests we used to document Running Zones 1, 2 & 3. I love the low-end running tests because they are the easiest way to see if the plan is working, or not.
This article shows how we dialed in Green Zone pace for Bek’s cycling. You’ll see I gave Bek a cap that’s a little higher than simply using LT1. That’s because his subjective perception indicated it was OK to go a little higher.
Right now, lactate is popping easily. This is something most amateurs have to address. I think you’ll enjoy watching how we go about improving his performance. Bek has real-world constraints that we will navigate together.
Bek’s read everything on this site, has a medical background and is a fabulous explainer. This is an opportunity to learn at a deeper level.
The Lemon To Legend Online Course
Bella (my social media director) is producing short video clips that walk you through the key elements of the book.
As Doc Hellemans pointed out, it’s going to take you (the reader) a lifetime to work through everything we’ve included.
To make your job easier, I will be highlighting the essentials of each chapter. Below is what we’ve published so far.
To make sure you see everything, subscribe to my YouTube channel. On YouTube, I have created a playlist that’s sorted oldest to newest.
I’ll crosspost new videos to my X Feed and Instagram but those algorithms can be finicky with what you actually see.
But Wait, There’s More
Since the start of the year, I have been writing a weekly round-up on X. A month ago, I moved that feature to my personal Substack.
Topics that might interest:
Low-Mileage High-Volume Running - longer article coming for this site
Over Racing & When We Stop Recovering From (Training) Stress
I’m halfway through a six-month anabolic block. Some additions for the second half.
Noticing Resilience, which is a reflection of improving general capacity, health and stress tolerance.
Blackout Racing - pay attention, and make changes, when you get evidence of your ability to harm yourself (via exercise).
The Mind-Body Connection for endurance sport.
Being aware of the value of your time, I keep things tight on this publication.
If you want more then it’s out there.
Even More
Below are the first two videos my daughter produced. They apply more broadly than the titles suggest. I hope they help you achieve your goals.
This one is about the mindset of new runners, especially if they come from a swimming background or have a powerful body.
When I saw the title of the next one, I wasn’t sure if 7 minutes was enough to become an expert in exercise physiology but didn’t want to discourage a new employee (who was my kid). Either way, this video a good introduction to the basics of fat oxidation. I explain why you need a “light green” allocation inside your endurance training.
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Good luck:)
Just ordered the book. Looking forward to uncovering some more gold