Start Here

Resources To Get You Started

Josh reached out…

The archive is great, and overwhelming, why don’t you make a simple page that gives the reader everything they need to get started?

Great idea.

Below you will find:

1. Stamina

2. Strength

3. Skills

4. Training Zones

5. Building Your Week

6. Dynamic Loading

7. Four Principles To Apply In Your Program

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Before getting into specifics, this piece is a good introduction to the building blocks of athleticism.

The Building Blocks of Lifelong Athleticism

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Stamina

Build metabolic fitness by understanding your easy training zone.

Cycling is the most effective exercise mode for this goal.

Cycling As A Foundation For Metabolic Fitness

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Strength

First, your strength coach is likely to wreck you in an attempt to deliver value to you.

Gordo Byrn @feelthebyrn1

The problem with getting started with strength is your coach needs to earn a living. So they overload you to justify their fee. Fortunately, I'm self funded. So here goes, with video. Starting from scratch.

Second, start easy with light loads.

The early gains come from learning how to better use strength you already have. True gains take time to develop.

Gordo Byrn @feelthebyrn1

Workout Wednesday kicks off with a one pager that pulls together the getting started tips regarding Strength Training Link to the PDF, with embedded links in the reply

Third, for experienced strength athletes, here is an archive web link to the strength training page in our old business.

It covers:

• Strength Training for Triathlon

• Garage Strength by Alan Couzens

• Straightforward Core Work

• Strength Training for Runners

• Swim-Specific Strength Work by Scott Molina

The web archive server loads slowly. It’s worth the wait. You can navigate to a ton of free training resources.

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Skills

Over time, I’ll be rewriting these.

Swim

Start by playing the Swim Game - it’s how I came back

Gordo Byrn @feelthebyrn1

The Swim Game Thread Simple Strategy • Get to the pool • Leave while we are still having fun • Associate "fun" with "pool" Here's The Plan • 10 weeks • 3 swims per week • 1st 5 weeks capped at 1500m Like this thread and the algo will update you 👇 feelthebyrn.blog/2022/09/08/swi…

feelthebyrn.blogSwim Game 2022Enter down, Pull Straight Back, Elbow OVER Wrist When I came back to structured training in May, I tried to get back into swimming. Didn’t work! Too much Too fast Exhausting I was not enjoyin…

Bike

Start with this article on How I Ride

4 Bike Workouts, You Can Use This Winter

Run:Walk

Do yourself a favor and use Run:Walk.

1. Start every run with 10 minutes of power walking

2. Insert 15-60 second power walking segments into the workout

3. Walk easily at the end of the session until your heart rate is below 100 bpm

Obviously, run:walk is different for an elite vs a newcomer.

You’ll find specific ideas on Pages 3 & 4 of my Run Workout Document.

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Run Form

A thread

Gordo Byrn @feelthebyrn1

@sean_bernstein @dantaylor688 @hjluks @shaarsh2 @trishankkarthik @dvassallo @digvijoy_c @Gallagher4NY @AleNekrasov Run Form Tips I aim for a mid foot strike directly under my body Tall spine, chin down a bit, quick cadence Minimize vertical movement Elbows drive directly backwards and set the cadence Hands up, thumbs pointing slightly outward Arms hinge, no shoulder movement

and a book recommendation

Gordo Byrn @feelthebyrn1

The Science of Speed The Art of the Sprint I thought I'd be learning about sprinting The book has much more in it The physics of efficient movement 🧵

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Training Zones

Start by finding your Aerobic Threshold.

Check in with aerobic threshold every time you train.

Next, read this article to understand Anchors, Caps and your Effective Range.

Targeted Endurance For Self-Coached Athletes

Video, if you prefer

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Building Your Week

The best week is the one you complete.

• When you start, set the bar low

• Hit your minimum, daily

• Build a habit of doing BEFORE you worry about what you do

Want to dig deeper?

I wrote you an article.

The Serious Athlete's Guide To Building A Training Week

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Nutrition

A thread of principles

Gordo Byrn @feelthebyrn1

Nutritional Transformations • Know Your Goal • Choose Your Reference Set Carefully Use A Core Nutrition Strategy • 360 days for Health • 5 days for Performance • Consistent Day-to-Day Approach The Only Meal We Control Is The Next One https://t.co/IyoTeU6QEn

Gordo Byrn @feelthebyrn1

5 Truths About Transforming Your Body 1. Fat loss is not driven by exercise Body Composition results from the choices we make when we are not training How do we make better choices? Read on... https://t.co/4ApDsB7NCl

…and a summary article with everything you need to dig deeper

Dead Simple Nutrition

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Dynamic Loading

My conversation with Rich Roll sparked interest on Dynamic Loading.

This articles lays out the principles of my system in a way you can easily implement.

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Four Principles To Apply In Your Program

1. The Core Lesson of Swedish 5:2 Loading => if you need one easy day, then take two. It’s that simple.

2. Judge Your Loading Days By What Happens 24-48 Hours Later => your loading days are likely too stressful. You should tolerate 2-4 loading days in every week. If you can’t then reduce the size of the peak days. Always keep the easy days easy.

3. Create An Objective Way To Assess Readiness => this can be as simple as measuring your morning resting heart rate.

4. Load When Your Body Is Ready To Absorb

How do you know you are absorbing your training?

• You are consistent

• You have no more than one “ workout miss” a week

• Your mood, nutrition and sleep are stable

• Cravings, niggles and irritability are absent

Keep it simple and persist.