Endurance Essentials

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Getting Faster This Week

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Getting Faster This Week

18 December 2022

Gordo Byrn
Dec 18, 2022
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Share this post

Getting Faster This Week

feelthebyrn.substack.com

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.

Twitter avatar for @feelthebyrn1
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
4:45 PM ∙ Apr 20, 2022
14Likes1Retweet

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.


Podcast Appearance

IM Talk with John and Bev.

We cover tips for:

  • Top Amateurs

  • Athletic Parents

  • Masters Athletes

  • Athletes Seeking Weight Loss


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

Twitter avatar for @feelthebyrn1
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
Daily TSS & Daily Advice
PMC and Volume Split
HRV Trends & Load Profile
HR and Power Zone Allocation
12:54 PM ∙ Dec 16, 2022

Fatigue Wash Out

Twitter avatar for @feelthebyrn1
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
Twitter avatar for @Alan_Couzens
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.
6:34 PM ∙ Dec 14, 2022

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