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

1. the use of bricks, where you ride 60-90 minutes before you run

2. long rides to maintain marathon-duration metabolic fitness, which will be an edge you have from your tri training

3. 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.

Gordo Byrn @feelthebyrn1

Let's think about CORE PACE To hit a target power/pace you need to spend most of your time above it IMPLICATION - if you are hitting a target power/pace then your realized average will be lower than the target Nothing earth shattering here The fun part is using this reality

My Training Plans remain available on Training Peaks (Filter: Gordo Byrn, Triathlon)

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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.

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Podcast Appearance

IM Talk with John and Bev.

We cover tips for:

• Top Amateurs

• Athletic Parents

• Masters Athletes

• Athletes Seeking Weight Loss

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Training Update

My HRV tanked at the end of the summer:

• Didn’t fight it

• Reduced load

• Dropped average training intensity

• Built back as metrics allowed

Going to finish the year back in a groove.

Lessons:

1. Pay Attention to Natural Signals

2. Don’t Fight Seasonal Recovery Needs

Gordo Byrn @feelthebyrn1

Training Update: • Came out of Sept dip • New zones well tolerated • FTPs may need update for TSS calcs • Volume: More Z2, Less Z1 and Less Overall • Solid key workouts done Kids out of school today so schedule gets a bit random for 2 weeks Revisit in January

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Fatigue Wash Out

Gordo Byrn @feelthebyrn1

Worried About The Next 2 Weeks? Place a fatigue wash out in the holidays and set yourself up for next season AC's off-season article in the thread above this quote tweet Start 2023 with a healthy baseline, see your physician & get routine blood work done

Alan Couzens @Alan_Couzens

@feelthebyrn1 @max_stoneking Thanks G. The 2 metrics I like to see for a full unload: - ATL <30 (this typically amounts to <1hr of very easy active movement/day for at least 2 weeks) - CTL = 30-50% of previous peak. So if CTL peaked at 200, I'd want it to be <100 before beginning next build.

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