- When, why, where, how you should use intense training.
Because he says that bodies basically throw a sissy fit.
(rhythmic pop music)
Morning, trainiacs.
It's no triathlon, Kim's birthday today,
so very short, very easy, very mellow run
so that I've got enough energy to...
Well, we're just going to the spa.
Probably coulda smashed myself
this morning, now that I think about it.
Legitimately, I didn't plan that.
Today, when, why, where, how you should use
intense training as opposed to long,
endurance, steady training.
Al right, there we go, getting there.
(rhythmic pop music)
Nice, trainiacs, that was very nice.
14.6 kilometers, about 8.7, 8.8 miles
for the US folk out there.
Get on the metric system already.
In one hour, eight minutes or so,
it's a 439 per kilometer pace,
which is a little bit slower than race pace
of around 430 per kilometer, but I had a big
epiphany yesterday as Chris and I hopped
off the bike and, bam, hammered it.
I got about two kilometers then
and then I was like, "Oh, whoa, whoa,
"whoa, whoa, whoa, Taren.
"Why are you hammering it?
"This is what killed you in Campeche."
And then I did some soul searching,
just deep, deep thoughts, which I already know,
is that there's a time and a place for hard workouts.
Here are four, maybe five times
that you should be using high-intensity
interval training, HIIT training,
for triathlon as opposed to, in conjunction
might be a better term, with triathlon training.
There we go.
That took a while to get out.
Okay, so for a little bit of background,
a lot of rumblings are made these days
about how high-intensity interval training
is better than long, steady training.
I'm not saying that that's wrong.
I'm just saying that, in my experience,
in kind of general, traditional triathlon
endurance coaching experience,
there's a time and a place for HIIT training.
It's not like HIIT training is better and, no,
you never have to do a long bike
for the rest of your life, but there
are times that you can use it with really good effect.
So, number one, if you are just getting
into triathlon training and you're doing
shorter distances, you're doing sprints
and Olympics that are lasting anywhere
from an hour to three hours.
At this point, having that really fast,
powerful speed, training your legs
to spin over and push a lot of wattage,
push a lot of speed, it's very useful.
And because the endurance side of it
isn't hours and hours on end accessing
multiple different systems of endurance,
you can get away with it quite easily
in sprint and Olympic training.
I used a lot of it, myself, doing 50
and 100 meter sprints when I was training
for sprint triathlons, and it taught me
how to get that fast pace out of my body.
The second time is when you're well out of race season.
So, in my case, race season started this year in March.
In December and November is when Coach Pat
started putting in really fast-paced intervals.
We were working on my speed a long way out
because speed takes a long time to build,
strength takes a long time to build.
Endurance can come quite quickly,
as evidenced by me going from swimming
9K a week to being able to swim 37K in one day
over the course of just three months of training.
So, to go a long way out from your race season,
starting to work on speed with high-intensity
intervals is good, because you need
a lot of time to build strength,
and then coming in closer to your race
is when you can focus on endurance,
'cause that ramps up pretty quickly.
Third is, as you are approaching a race,
you don't wanna completely forget about the speed.
You do wanna have some little pops
of speed in, say, your taper week.
You wanna remind your legs how to turn over
really quickly, not just get mushy and sloppy.
This goes for any distance race.
However, you don't wanna be using that
as your bread and butter workout,
doing many, many, many intervals
where you're smashed because you did so many.
You kinda wanna just use those high-intensity
intervals to, bam, give yourself...
I'm doing, (fist smacks) you're gonna get a lot of those.
Let's do a count of those.
You wanna do just intervals to remind
your body to turn over, but you don't
wanna be finishing those workouts
during your taper period tired.
Fourth, if you are doing triathlon training
specifically for weight loss.
High intensity training is really good
because it releases a lot of testosterone
and muscle-building hormones.
It raises your metabolism quite a bit,
so if you're doing it strictly for weight loss
and fitness, and you're not looking
for that massive endurance benefit, yeah,
throw some high-intensity interval training in there.
It's kinda like a CrossFit or a boot camp
sort of workout, which is good for you.
Oh, the fifth time that I had it in mind
is to mix it in with your overall endurance training.
If all of your training is at a really slow pace,
you're gonna get good at going long and slow.
If all of your training is at your really fast pace,
you're gonna get good at going short and fast.
If all of your training is good at race pace,
as soon as you're knocked off your race pace
your body's gonna start fighting it.
So, a good way to structure your training
is to have some days that are long and slow,
some days that are at your race pace,
and some days that have little frequent pops of intensity.
The big thing that I'm getting at here
is that high-intensity interval training
and long, slow endurance training
are not mutually exclusive with triathlon training.
It's not one or the other.
The best method is to have little bits
of both so that your body has a depth of fitness
at speed, at endurance, at strength, at mental
toughness, for long distances, for short distances.
Now, the knock that I have on people
that say, "No no no, you don't need
"to do long distances" is, quite frankly,
anything past about 20 minutes,
it's 98, 99 percent aerobic.
So, why are you getting good at going really short
and fast if almost all of our races,
like all of our races, are long and steady?
And especially when you start getting
into Olympics that last longer than three hours,
Half Ironmans, Ironmans, the body systems
that need to be accessed at that three-hour mark
and the six-hour mark are really different systems.
Mark Allen, you might know, six time
world champion, potential podcast guest,
says that he specifically adds in workouts
for his athletes that go past three hours,
and then ones closer to the race
that go past six hours when they're
doing a full Ironman, because he says
that bodies basically throw a sissy fit
at three hours and six hours,
so you need to know how to go past that.
You're not gonna do that if you're doing
nothing but hard intervals and an hour-long
workout, and you're like, "Ooh, okay."
I mean, granted, you're gonna be able
to finish because you will have built up
fitness, but are you going to have
the best race you possibly can?
No.
All right, gang, spa time.
Robes and mimosas.
(relaxing music)
Oh yeah, that was a really good spa day.
Agreed?
- Mm.
So good.
- So good.
Later, trainiacs.
(relaxing music)
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