Ironman Postmortem Episode

swim, bike, run, Ironman, Triathlon, skills, training, coaching, volume

Molly and Peter talk about their experience training for Ironman over the last year. They talk about what they liked about the process, hacks, learning and take-a-way skills and tactics you can transfer to whatever big scary event you are training for.

Check out Peter’s Post on BIG CRAZY GOALS on www.smartathlete.ca

And Molly’s top 10 takeaways over on Bicycling.com

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Social/links 

 Check out Peter’s Post on BIG CRAZY GOALS on www.smartathlete.ca 
 
ALL Ironman posts on consummate athlete  https://consummateathlete.wordpress.com/?s=ironman
Molly’s Posts on Ironman

BEST BOOKS FOR TRIATHALON TRAINING 


SHOW NOTES:

Thank Yous – it takes a community and a lot of inputs and energy to race anything but especially Ironman. 
What was the best thing about Ironman?
   – a chance to go out west and do a few big adventures, visit friends, be a beginner
  – molly nerves/ confidence in swim
**** LINK to Peter article on BIG CRAZY GOALS on www.smartathlete.ca 
What was the best part of training for Ironman?
    – learning to swim and double/triple days. training together.
   – molly – back to a training plan, training together
What would you do differently if you did it again? 
   – open water sooner and uphill/downhill running more
   – a little harder in bike
MOLLY – interval training
Would You do it again? 
   -> bucket lists and
   -> Negatives of training for Ironman – leeway to eat sugar/badly, sacrifice in other areas of life, stress on body, stress on family
    ->
The difference between Training for Molly vs. Peter 
  -> Swim – molly build vol vs. peter build skill/ability/equipment
  -> bike – Peter focused on efficiency/position/bike while molly built time/skill/endurance/engine
  -> run – Molly had time to build volume and body adapts well/enjoys vs. Petre limited time but needed to adapt ankles/calf (more confidence in engine/endurance/running for 12hrs/mindset)
  -> prep/transition/event knowledge => Peter had more unknowns around how event worked, rearch of event day, aid stations, rules etc.
What advice would you give to a cyclist who wants to do Ironman?
  – consider if your skill and speed is sufficient before adding volume
-try and perfect short course
-> Brave athlete ->
What advice to someone with limited endurance back ground (no swim bike or run)
   – learn skills/speed
  – many local and even bigger profile sprint, Olympic, short, Xterra style TRI that will help you refine position in all sports, develop speed and avoid injury due to over training/volume.
Best Swim Advice – what really helped? 
   – get comfortable (Total Immersion and the Latest Joe Friel Triathon Bible) helped Peter
   – to get fast need to work on cadence and the high elbow concept worked well for Peter (more with Rich Pady Podcast) and Book= Swim speed secrets for swimmers and triathletes
 – get into open water asap to work on sighting, and you may like it more.
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March Q & A – Threshold, Sickness, Intervals

Threshold, Training when Sick, Intervals on Hills

March Q & A – thanks for questions !

Submit questions for April at www.consummateathlete.com


Social / links 

Tweet at us! —@mollyjhurford and @peterglassford
 
 

Questions 

what are we up to?
-oxnard
-crossfit
-Increasing training volume
what are we reading?

How do you start training, increase volume or increase intervals without burning out ? 

what is my threshold?

 = not everyone is a 60 min threshold and not everyone can hold 95% of their cp20 for 60 minutes. If you are struggling with zones of your cp20 or what you think is your threshold try using 10% of cp20 , or trying a longer TT 30-40min long for a better estimate.
 = Software is WKO+ that Peter referenced and uses with all his Smart Athlete Coaching Clients, it will help model your threshold much more accurately then generalized formulas based off TTs .

Question about Frequent Sickness with Kids – how to ease back into training ?
   – mentioned zinc lozenges, Vitamin C and Hand washing.
   – watch training load – be happy with consistency more then suffer-festivals
Nutrition changes where to start ? 

Intervals on hills . Remember flat power and also that the time in-between intervals is important consideration .

How to Swim – Total Immersion Swimming

KeyWords: Swimming, Total Immersion, Water, Drills, Injury

 

Super excited to get the chance to talk to the creator of Total Immersion swimming, Terry Laughlin, on the show today. An extra bonus was having one of the Master Coaches of Total Immersion, Suzanne Atkinson join us to add her experience learning TI, Teaching TI and her medical perspective on clients. Peter also was fortunate to connect with Deb Sagan in Pittsburgh for a private swim lesson and we get to enjoy some video of Peter Swimming!

Swimming is something that can open up traditional swim training but also provide comfort to pursue many other water based sports like surfing, diving, kite-boarding and Kayaking.

 

Continue reading How to Swim – Total Immersion Swimming

Glenn Hartrick – Triathlete relearns skills, thrives as a para-athlete

Glenn Hartrick is a New Jersey Athlete whose story will inspire you to overcome whatever challenge you are facing.

He was an accomplished marathoner, triathlete and even graced the cover of the Runner’s World ‘Body-Issue’. 2 years ago he was hit by a car on while riding his bike and became a paraplegic from the waist down. He tells us about the experience and how he set new goals and embraced new disciplines as a para-athlete


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Show Notes

– Follow Glen on Twitter @https://twitter.com/GlennHartrick

– Glenn’s Cover Model Issue Cover

– Story about Glenn in Runner’s World

– what brought you back to training? did you ever have a moment where you didn’t want to race again, or was it always there?  // no matter what the circumstances are, it’s possible to thrive as an athlete.

– Training for wheel-chair based sport
   – Hand Cycle
    – how has training been different ? which is more exhausting?

– Photo of Glen’s spreadsheet
2006 NYC Marathon

– rehab and strength ?
   – Interesting Frame used to practice standing and help with tissue mobility/blood flow
                  *product like ‘easystand’ http://easystand.com/

– 70.3 as TRI … how do they differentiate the run from the bike?
                   – use race chair for marathon portion = as here
                   – hand cycle is recumbant bike pedaled with hands for bike  (as here) 

– tips for other athletes who are struggling with injury/rehab or even just considering retirement b/c performance is lacking

– Will he consider para olympics?

– looking back, did it change how you approached the idea of relationships / racing / life?