Relaxed Running #216 - Gordo Byrn | How to Develop Consistency in Training
Gordo Byrn stands out as a highly accomplished triathlete, coach, and mentor. Renowned for his outstanding triathlon achievements, he has participated in numerous Ironman and long-distance events, gaining admiration for his unwavering dedication and exceptional performance. Beyond the racecourse, Gordo's impact resonates through his co-authored masterpiece, "Going Long: Training for Triathlon's Ultimate Challenge," a definitive guide cherished by triathletes seeking comprehensive insights. His thought-provoking blogs and writings serve as a testament to his expertise, offering a treasure trove of knowledge to the endurance community.
EPISODE OUTLINE:
00:00 Immediate Onset Muscle Soreness
01:29 Race Conditions and Limitations
03:04 The Importance of Run-Walk Strategy
04:30 Biomechanical Limiters and Central Fitness
05:26 The Slow Progression of Biomechanical Limiters
06:22 Setting Running Benchmarks and Intensive Stamina
08:20 The Desire to Improve and Overcome Biases
09:07 The Importance of Connecting with Coaches
09:19 The Need for Patience and Time
10:24 Balancing Volume and Recovery
10:47 The Fear of Giving Up Central Gains
11:15 Building Peripheral Fitness and Overcoming Limiters
12:13 Working with Coaches Who Have Experienced Similar Struggles
12:40 Finding the Right Approach to Workouts
13:31 Training as a Serious Amateur
14:55 The Shift in Perspective with Age
15:46 Feeling Good in the Body and Taking a Holistic Approach
18:17 Using Data to Validate Feelings and Vice Versa
19:52 Metabolic Fitness and the Use of Tech and Data
21:18 The Importance of Volume and Biomechanical Limiters
22:42 Adding Volume with Cross Training and Recovery
23:39 Accelerating Gains with Lower Volume and Higher Recovery
24:37 Accepting the Limitations of Peripheral Adaptation
25:33 The Dangers of Rapidly Increasing Volume
26:02 Gradual Increase in Volume and Managing Depletion
26:32 Managing Volume and Recovery for Long-Term Progress
27:29 A Protocol for Adding Volume Gradually
28:24 Using Cycling to Generate Metabolic Adaptations
30:21 Balancing Endurance and Strength Training
31:17 The Benefits of Easy Cycling and Easy Swimming
32:17 Depletion Training and Metabolic Fitness
33:15 Metabolic Capacity and Depletion Training
34:40 The Impact of Athlete Size on Depletion Training
35:41 Improving Metabolic Performance with Easy Cycling
36:12 Lactate Testing and Metabolic Fitness
37:04 The Importance of Easy Days and Recovery
38:55 The Benefits of Hills and Flat Training
39:23 Building Durability and Endurance for Long Races
40:19 Adding Run Volume and Maintaining Easy Cycling
41:46 Managing Depletion and Instability in Cycling
42:49 Alternating Hill and Flat Training for Variety
45:08 Balancing Running and Cycling Volume
46:48 Gradually Increasing Running Volume
48:14 Separating Biomechanical Limiters and Volume Increase
49:06 Adding More Running Volume and Benchmarking
50:33 The Time and Patience Required for Marathon Training
51:55 Avoiding Instability and Fatigue in Cycling
54:54 The Endless Possibilities for Training Adjustments
57:20 The Importance of Late Race Durability
01:00:13 The Potential for Running Fast Again
KEY TAKEAWAYS:
- Balancing central fitness and peripheral fitness is crucial for overall performance improvement.
- Addressing biomechanical limiters is essential to unlock performance potential.
- Training as a master's athlete requires a focus on volume, recovery, and patience.
- Data and feel should be used together to inform training decisions.
- Adding volume gradually and managing depletion training can lead to long-term progress.
- Easy days and recovery are important for maintaining consistency and avoiding injury.
- Balancing running and cycling volume can help improve overall endurance.
- Alternating hill and flat training can provide variety and improve performance.
- Late race durability is crucial for maintaining performance in longer events.
- Time and patience are key in achieving marathon training goals.
TRANSCRIPT:
https://share.transistor.fm/s/941bdde4/transcript.txt
EPISODE LINKS:
Gordo Substack: https://feelthebyrn.substack.com
Gordo YouTube: https://www.youtube.com/@feelthebyrn
Gordo Twitter: @feelthebyrnq
Gordo Instagram: https://www.instagram.com/feelthebyrn/
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