Episode 1: Interview with Ironman AG World Champion and record holder, Dan Plews PhD
Nov 1, 2018
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Dan Plews, 2018 Ironman World Age Group Champion and world record holder, shares his extraordinary journey in endurance training. He discusses his impressive pacing during the marathon and the monumental power he maintained on the bike. Delving into heart rate variability, Dan explains how tracking recovery can enhance performance. He emphasizes the importance of listening to one’s body, and how technology has revolutionized HRV measurement. With insights from his experiences, Dan inspires athletes to harness consistent training and smart strategies for success.
Dan Plews emphasizes the role of heart rate variability in optimizing training and recovery for improved athletic performance.
The podcast highlights that achieving peak athletic performance is a long-term commitment requiring dedication, consistency, and resilience over time.
Hosts Paul and Adam discuss practical strategies for maintaining training motivation during winter months, such as setting manageable goals like swimming a continuous 2K.
Deep dives
Introduction of the Swim Smooth Podcast
The first episode of the Swim Smooth podcast features hosts Paul Newsome and Adam Young as they introduce the show and express their excitement about launching it. They acknowledge their long-distance partnership, with Adam based in the UK and Paul in Australia, while sharing their passion for swimming and triathlon. The discussion touches on their experiences in the sport and their desire to bring valuable content to their listeners. This inaugural episode highlights their intention to share insights, tips, and interviews with both elite and everyday athletes.
The Journey of Endurance Athletes
Paul and Adam discuss the longevity and evolution of endurance athletes as they age, sharing inspiring examples from their own experiences in triathlon. They emphasize the idea that peak performance is often not achieved in just a few years but can take decades of dedication and consistency. Tim Don's remarkable comeback story after a severe injury exemplifies this theme, as he still performs impressively despite great challenges. The conversation reflects a broader message that perseverance and adapting training with age can lead to sustained success in sports.
Interview with Dan Plews
The episode features an interview with Dan Plews, a sports scientist and recent Ironman World Championship age group winner. Dan shares insights into his training regimen, which includes sophisticated tools and techniques for optimizing performance and recovery. His record-breaking race of 8 hours and 24 minutes in Kona is highlighted, with specific details about his swim, bike, and marathon splits. The discussion underscores the importance of smart training based on individual capabilities and adapting to challenges over time.
Key Takeaways from Training and Performance
Listeners gain valuable insights into Dan's approach to training, including his unique use of heart rate variability and training stress scores to monitor his fitness. He emphasizes how understanding these metrics allows athletes to fine-tune their training loads and prevent injury or burnout. Dan discusses how he capitalized on his strengths during the race while remaining adaptable in his strategy. This highlights the message that maintaining a focus on individual performance and recovery can lead to outstanding results.
The Importance of Consistency
Throughout the conversation, the hosts reaffirm the significance of consistency in training and how it contributes to long-term improvements. They highlight the importance of setting realistic goals, remaining disciplined in training routines, and acknowledging that long-term success requires patience. Both elite and amateur athletes can benefit from this mindset, as it fosters a supportive environment that encourages gradual yet meaningful progress in performance. The discussion ultimately reinforces the idea that steady work over time is key to achieving one's athletic aspirations.
Advice for Athletes During Winter Training
As winter approaches, the hosts offer practical advice for maintaining motivation and training discipline. They suggest incorporating a goal of swimming a continuous 2K every other day as a way to keep training consistent while lowering the pressure often associated with competitive workouts. This approach encourages a focus on enjoyment and cashing in on the aerobic base, something that is critical during the colder months. The conversation emphasizes a light-hearted yet structured approach to training, making it easier for athletes to stay engaged and committed.
Welcome to the very first episode of the Swim Smooth Podcast - we are super excited to have 2018 Ironman World Age Group Champion and World Record Holder (8h24m if you don't mind with a 2h50m run off the bike!), Dan Plews, from www.plewsandprof.com joining us on the show to chew the fat about all things "endurance" and to of course divulge some of his wisdom, insight and training tactics and methodologies that resulted in a truly phenomenal result in Kona and 22nd place overall. Dan's amazing 2h50m run was the 5th fastest of the entire day and he gets stuck into telling us exactly how he approached that. His pacing was amazing at between 4:05 and 4:10/km for the full marathon after having split an average of 259w on the way out on the bike course and 261w on the way back - HUGE wattage in a controlled manner for this 74kg athlete!
*SPECIAL BONUS MATERIAL* watch Head Coach, Paul Newsome's video analysis of Dan's stroke from September 2017 when Dan announced to Paul his intentions to try and win the overall Age Group award in Kona here: goo.gl/4rNxbT - as you'll discover in the interview, Dan is a huge fan of our www.swimsmooth.guru and used primarily our #RedMist endurance sessions to ready himself for his assault on Kona!
Also check out the site www.hrv4training.com which Paul and Dan discuss to explain how Dan's insight into HRV (Heart Rate Variability) testing and monitoring has led to Dan monitoring his training health and recovery in a way that he can predict performance to a good degree of certainty and equally know when to take a day off (or not!).
Paul and Adam also deliver their #2kswimeveryotherday challenge and discuss how using a single paddle in your training can really help maximise your stroke!
It's a bumper first episode, so please let us know what you think and share far and wide so we can keep pumping out the kind of material that you've come to know and love on our 125,000+ blog subscribership www.feelforthewater.com - thanks!
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit blog.swimsmooth.com/subscribe
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