Fred Funk, a professional triathlete known for his impressive performance at Challenge Daytona, shares his training insights from Australia with coach JR. He dives into the structures of his swim sessions, and discusses the intricate details of bike training, including VO2 max and Z2 strategies. Fred also tackles the importance of run volume, balancing intensity, and the critical role of nutrition in triathlon performance. His passion for the sport shines through, making it a must-listen for training enthusiasts!
Fred Funk shared insights into his rigorous swim training with coach JR in Australia, highlighting the intensity and structure of each session.
The podcast emphasizes the significance of balanced training across swimming, cycling, and running while avoiding early-season burnout.
Fred discussed his potential transition to full-distance Ironman racing, underscoring the strategic commitment required for success in varying race formats.
Deep dives
Focus on Training Specifics
The podcast emphasizes a noticeable shift towards training specifics, showcasing the host's passion for detailed discussions related to training methods. This focus is driven by the host’s interest and the audience's desire for insights into practical training approaches. A key highlight is the recounting of competitive results, particularly referencing Fred Funk's performance at Challenge Daytona in 2020, where major athletes competed. The discussion establishes the importance of understanding training strategies that led to successful outcomes among elite triathletes.
Training in Australia
Fred Funk shares his experience training in Australia, highlighting the benefits of escaping a harsh European winter. His decision to train in Noosa was influenced by personal circumstances, including his wife’s remote work flexibility and their shared desire for a more enjoyable lifestyle. The sunny climate allows for rigorous training, particularly improving his swimming skills through JR's well-known swim squad. This arrangement provides an opportunity to refine his techniques while enjoying a supportive and motivating environment.
Intense Swimming Sessions
The podcast details the rigorous structure of the swimming sessions Fred undergoes, emphasizing the emphasis on high intensity and volume. Each training session typically involves a significant warm-up followed by challenging main sets, focusing on speed and endurance. The training environment is described as competitive, with the presence of elite swimmers adding pressure to perform at a high level. Fred expresses excitement about his progress and the challenge of meeting JR’s demanding expectations during these swims.
Balancing Training Volume and Intensity
Fred discusses his training strategy, highlighting the current focus on swimming while maintaining a balanced approach to cycling and running. He acknowledges the need for careful management of his training volume, particularly considering the lengthy competitive season ahead. The importance of not over-exerting too early in the year is emphasized, indicating a strategic approach to maintaining fitness without risking burnout or injury. The nuanced understanding of his body’s responses to training ensures that he remains competitive while preventing injuries.
The Case for Full Distance Racing
The conversation touches upon Fred’s potential transition to full-distance Ironman racing, expressing a strong desire to balance his focus between middle-distance events and full-distance challenges. He recognizes the need to fully commit to either distance to ensure competitive success, emphasizing the importance of being adequately prepared for the unique demands of each race format. Discussions regarding specific race options reflect the strategic considerations involved in making such a transition. Overall, there's an optimistic anticipation for what the future holds as he continues developing his skills across varied race distances.
Fred joins us this week to talk allllll about training. We talk about his swim training in Australia with the famous swim coach JR, how the sessions look, their structure & his favourite session he's done there so far. We then spend a lot of time talking about his bike training. VO2 max, VLaMax, Z2 training, long rides, periodisation, fuelling. All of it. And then we talk about his running, run volume, run intensity, VO2 max sessions in running and the long run. This one is for all of you training nerds.
