Getting Faster This Week
18 December 2022
Boston Marathon Via Ironman Hawaii
Martin had outstanding results from my plans and reached out for advice.
Just a quick note to say what a good experience I had with your training plans. I used Real World Base, Strong Stan, Fast Fran, and Kona Qualifier, all with good results.
2 for 2 KQ!, AND last season, when I implemented FF and SS for the first time, I PR'd every race of the season (olympic, sprint, half im, im, marathon)!!
Now I am retiring from triathlon but I am aiming for another personal record at the Boston Marathon in April.
What would be your recommendation for someone who can do about 5-9hrs/wk of training? I have never done single-sport/focused training before.
I'd keep some cycling going as it's useful volume for the marathon
the use of bricks, where you ride 60-90 minutes before you run
long rides to maintain marathon-duration metabolic fitness, which will be an edge you have from your tri training
indoor rides, to warm up your body before running - lets you get the most out of your run time
The platform of your single-sport program should be the run portion that you tolerated for your KQ campaigns. Keep what worked.
Additionally, have a look at this article from Joe: https://joefrieltraining.com/the-triathlete-as-fast-marathoner/
My thread on Core Pace is essential reading, for all sports and the marathon. I ran down a lot of great athletes using the protocol I explained on Twitter.
My Training Plans remain available on Training Peaks (Filter: Gordo Byrn, Triathlon)
Season Planning Video
Part Three dropped on Wednesday:
Structuring Frequency Workouts
Addressing Current Limiters
Thinking About Your Future Self
Link to Endurance Essentials YouTube Channel - video on Analyzing Your First Lactate Test dropping tonight, article will hit subscriber’s inbox tomorrow.
We cover tips for:
Athletes Seeking Weight Loss
My HRV tanked at the end of the summer:
Didn’t fight it
Dropped average training intensity
Built back as metrics allowed
Going to finish the year back in a groove.
Pay Attention to Natural Signals
Don’t Fight Seasonal Recovery Needs
Fatigue Wash Out
Gordo Byrn’s Endurance Essentials is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.