Stay Active Post‑race: Sun, Friends Beat Sedentary Stress
This is a good one to keep in mind for the first 14 days after an Ironman or Marathon Keep moving, get outside in the sun, see friends There's a lot of stress associated with taking yourself from highly active to sedentary As I like to tell @johanrojler - "not training is stressful"
Expert DPTs Unlock Rapid Neck Recovery with E‑Stim
Follow up on my Neck Exercises video The whole process has been ~2 months Once I got things to settle, Heather (DPT #1) got in there to release the muscles that were tight Yesterday, Michael (DPT #2) went back in, then used e-stim...
Build Capacity by Training Below Breakpoint, Not Maxing Load
Load is the result, not the goal, of smart training. @Alan_Couzens has a great article called Leveling Up on his archive blog. The picture of the levels is from that. As we move up the levels, we can bump into breakpoints where...
Load, Don't Push: Sustainable Zone 3 Training
I do best thinking "loading" rather than "hard" A 3mmol / 85% of HRmax doesn't feel hard, it's the lower end of Zone 3. What I feel is an increased work rate & my breathing deepens. There's no burning in my...
Rudy’s Steady Power and Strategic Pacing Dominate Ironman
Fast Ironman Racing Rudy's files are up over on Strava. I hope he does a podcast - maybe he'll do an interview with me. Here's what I see: Bike (3:56, 4,150kJ) - HR spikes early as he adjusts from the swim - Then he settles,...
Energy Turnover Predicts Performance Better than Distance
One way to reconcile the success of different protocols is to think in terms of energy turnover Road running is relatively linear for energy vs mileage. I've found mileage works well for tracking Steve's point. The best predictor of my triathlon...
Bakken Tempo Intervals Feel Easy at Low Heart Rate
Bakken for Fast Triathlon From my VO2 Block, I have a good idea of Tempo on the bike. Bike Tempo is 240-250w. I don't have a good idea on my current run profile. This session is at Ironman Core Pace. That is...
Simplify Your Transition, Cut Seconds Off T1/T2
Simple Is Faster As we head into triathlon race season, make your transition area as simple as possible ✅Bike shoes clipped in ✅Run shoes on the ground ✅Race belt under shoes (so it doesn't blow away) ✅Sunglasses in one run shoe ✅Inhaler (if you need it)...
Progressing Fast: Seasonal Training Boosts Race Speed
Short-course season progressing well Idea was to take the pressure off my training and focus on improving swimming (winter) then bike top end (spring), then bike tempo (summer) Cocoa Beach Tri this morning, 1-2-3 less than a minute apart. 2nd for me Each...
Fasting and No Warm‑up Yield Unexpectedly Low HR/Lactate
Full Profile First one in a while - unusual results with HR/lactate much lower than I expected Part of that is no bike beforehand (I usually do a submax bike before testing run), plus cool room Other factors may be high blood volume,...
Short Rest Intervals Boost Pace Work Efficiency
I couldn't find the original post but a ways back @StephenSeiler asked the community why swimmers do so many intervals, rather than continuous work sets The new Bakken book makes a strong case for the benefit of interval training. The key...
Boost Metabolism: Cross‑Train 1‑4 Times Your Running
Runners, if you want to accelerate the metabolic transformation Alan explains then cross train Start with 1:1 ratio (in minutes) with your run volume. The cross training should be supplemental Zone 1 / Easy volume. This will help to rebalance your...
Simple Neck Routine Relieves Riding‑Induced Tension
Neck Exercises With all the indoor riding I did this winter/spring, my neck flared up This short is a summary of the exercises I used to settle it down MWF when I was in the acute phase MF for maintenance
Glycolytic Power Peaks After Eight HIIT Sessions
Third HIIT Session 2026 Legs felt a flat at the end of the last week so freshened Friday to Monday Had a great session this morning and felt like I hit VO2 Max on reps 3 and 4 This is the first time...
Zone 6 Powers a Full Sprint Interval Day
Using Zone 6 for Very Fast Training I wrote up my experience of expanding my Sprint Interval Workout, to a Sprint Interval Day You'll find the full article on Endurance Essentials https://t.co/NP3KhauOIe