#216 - Gordo Byrn | How to Develop Consistency in Training

Relaxed Running

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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