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Gordo Byrn's Endurance Essentials
Добавлен 18 сен 2022
Click for links to my Substack, Twitter, Instagram & Strava
Pacing & Reviewing Your Season
The first step in planning NEXT year is looking back of LAST year. I walk you through my training log to explain how you can review for yourself and make better decisions.
Note: the kilojoule column on the bike chart doesn't capture all my volume as I have a couple bikes without a powermeter. The duration column shows all rides.
Note: the kilojoule column on the bike chart doesn't capture all my volume as I have a couple bikes without a powermeter. The duration column shows all rides.
Просмотров: 12
Видео
Recovery Reality Check
Просмотров 36616 часов назад
Closing out the series with thoughts on navigating the seasons of our athletic lives. Link to Multi-Year Planning Article: feelthebyrn.substack.com/p/multi-year-planning-for-competitive
Smart Stress Placement
Просмотров 23214 дней назад
Part four offers tips you can apply immediately regarding better placing stress within your week
Tools and Strategies for Gaining Perspective
Просмотров 30121 день назад
Continuing with recovery strategies. Tools for calming the mind and gaining perspective. The value of a peer inventory to gain control over our environment.
The Emotional Aspects of Breakthrough Performance
Просмотров 27328 дней назад
Once we achieve emotional stability in our larger lives, it's time to tackle emotional stability under duress. Ideas on how to train the mind for breakthrough performance. I discuss facing fear, dealing with uncertainty and situations that feel like they are out of control.
Emotional Stability's Role in Athletic Recovery
Просмотров 348Месяц назад
Discussing the mind-body connection and its role in adapting to training stress.
Long Term Recovery Strategies - Financial Stability
Просмотров 409Месяц назад
The first video in this series covers the role of financial stability in the athlete's life. My ability to recover well at 55 has been shaped by decisions made in my late-teens and early-20s.
What is A Green Day - Dynamic Loading - Part Three
Просмотров 409Месяц назад
I do requests... Michael asked for more info on how to manipulate the Green Days within the Dynamic Loading system.
Dynamic Loading - Specific Principles
Просмотров 636Месяц назад
One of my best clips to date. Explaining how to implement the system with structured recovery, flexible loading days and the ability to recover on demand.
Dynamic Loading - General Principles
Просмотров 4002 месяца назад
General Principles of Dynamic Loading. Pay attention to Natural Signals that indicate we are ready to receive and adapt to training load. While doing this, Generate Evidence. Evidence of what? Evidence that we feel better, improve our performance and achieve greater long term load. Articles: Part One: feelthebyrn.substack.com/p/dynamic-loading Part Two: feelthebyrn.substack.com/p/dynamic-loadin...
Your Best Season Ever - Part Three
Просмотров 2862 месяца назад
Discussing what happens before your season kicks off as well as how you will feel at the end of an outstanding season. I share my #1 mistake as an elite athlete. Hopefully, you can learn from my experience and errors.
Your Best Season Ever - Part Two
Просмотров 3372 месяца назад
Part One discussed how to ramp load. Load gives us a ticket to the game. For each competitive level, there is an implied level of load. Differentiation is possible by improving our rate of adaptation. Easy, or adaptation, days are a way to differentiate our response to training stress. I end by defining Zombie Training and explaining how to avoid it.
Your Best Season Ever - Part One
Просмотров 5502 месяца назад
In this video we discuss Season Pacing, a dead-simple framework for Training Zones and Specific Preparation. The Training Peaks Seminar I mention can be found here: ruclips.net/video/x2PvU7yoiwk/видео.htmlsi=BnxP_2RJ8DVq-WnH
Band Only Swimming
Просмотров 5593 месяца назад
A band around your ankles is a time-effecient method to improve in-water power. Band-only swimming is appropriate for competitive and top amateur swimmers. LINK: More workout ideas in our wim chapter: feelthebyrn.substack.com/p/swimming-essentials
Bike-Run Reps for Race Specific Strength
Просмотров 2123 месяца назад
A session developed by John Hellemans and Erin Baker to build race specific strength for triathletes and injury-prone runners. LINK: Article with progressions: feelthebyrn.substack.com/p/bikerun-reps
Five Essentials For Amateur Swimming
Просмотров 6303 месяца назад
Five Essentials For Amateur Swimming
Bounce Workouts with Cadence and Intensity
Просмотров 3894 месяца назад
Bounce Workouts with Cadence and Intensity
Getting Started with Red Zone & Tempo Training
Просмотров 7544 месяца назад
Getting Started with Red Zone & Tempo Training
Where To Focus Your Strength Training
Просмотров 1,2 тыс.6 месяцев назад
Where To Focus Your Strength Training
How Fast Should You Run Your Endurance Training
Просмотров 9956 месяцев назад
How Fast Should You Run Your Endurance Training
Applying Chapter Five : Lactate Testing Essentials for Endurance Athletes
Просмотров 1,4 тыс.7 месяцев назад
Applying Chapter Five : Lactate Testing Essentials for Endurance Athletes
Having been banging my head against a brick, so to speak, with chronic fatigue for the last 6 month, i'm looking forward to starting my Dynamic Loading journey 🤜🤛
First thing I'd recommend is getting to a healthy baseline. From there get a medical with blood work, learn your resting HR and AM HRV metrics. That will help you make smarter loading decisions going forward.
@@feelthebyrn thank you Gordo, much appreciated 🙏 - I had a full blood test a couple of weeks ago and all was fine. I’ve been using Marco’s HRV4Training app and have just added his Biofeedback app 👍 - I’m happy to spend as long as it takes to establish a healthy baseline.
Super helpful and thank you Gordo. Looking forward to the next chapter Core Pace training 👌
If you search my Substack, there's a bunch of workout ideas feelthebyrn.substack.com/archive Use the search term "Core Pace" G
I am going through a phase where this is precisely what I need to hear. Thanks!
Gordo - you’re always providing me with a reality check 😊🙏
Thanks Mate
This channel is criminally underrated.
Plenty of us don't underrated this channel...but I know what you mean...there are some "influencers" with vast audiences that don't get close to this quality
Interested in the level of training (or exercise) you broadly maintained throughout your 10 year break from racing?
Thank you for your thoughts!
Thanks coach! Very helpful framework for looking at things. Would love for you to cover real world strategies for settling the nervous system. For me I find yoga and deep breathing work well as well as very easy trail runs with no music.
Get yourself a copy of Choice Theory by Glasser. It has a couple chapters that will interest. G
@@feelthebyrn will do, thanks!
@@feelthebyrn I downloaded the audiobook but so far there is nothing remotely close to the question i asked…any chance you can point me to the specific chapter that would be relevant? Thanks!
@@Seanonyoutube the key thing to understand is our role in choosing to be nervous, or angry, or whatever we are finding difficult. See Chapter 4 - total behavior
@@feelthebyrn ah, thanks!
Thx Gordo, question on annual progression. Last year (1st year back after long break) I completed 400 hours This year will be 500 hours (Z1/2 88%; Z3/4 11%; Z5+ 1%) Simply aim for 600 hours next year? Background: 56 yrs returning to endurance after 5 yr pause, happy with progression & recovery, disciplined with my Z1/2 (mostly Z1) but keep feeling there is more fitness/speed to be had with a little more intensity
Great question and I wrote an answer on my personal blog: gordobyrn.substack.com/p/fill-in-the-gaps The total hours are useful but start by seeing if, and where, the gaps were It's easier to fill the gaps than seek to push everything up Be sure to keep your easy days as you increase total load Case study inside the article Feel free to follow up G
Great video! My muscles start to hurt slightly even at 95 HR and 11 min/km, and it feels like RPE 3+. My max HR is 194. Should I train below 95HR? Should I run/walk, because 11 min/km is already so slow? As soon as I start to run, I feel slightly burning in the muscles, like RPE 4. Should I do 80% under 95% HR? I am a bit confused. Hope you can help!
Try John's progressive test on a treadmill. It will let you feel your full range. He outlines it here: feelthebyrn.substack.com/p/doc-hellemans-on-max-heart-rate-testing
These "behind the curtain" topics are the best, IMO. It took a bunch of years for me to find out what the real foundation of good training is. Thank you, Gordo.
Such a valuable video. Thank you
In my opinion this is a very important and very little discussed topic. I don't understand why we don't talk more about something that 90% of us athletes definitely feel
I think "mental chatter" is a more commonly know, used and easier to understand what you mean for most people than "noise"!? The mental chatter in theese situations, which btw is almost always negative in nature, is simply the subjetiv reaction to the overload of fysiolocigal processes whithin the body. And yes, one can absolutuley train one self to dial that fenomena down, and by doing that not only waste less energy, but I think just as important, have a more mental tranquil experince. (sorry for bad english)
My problem is that my belief system is "Oreos + Milk will solve all of your problems" ;) on a more serious note, I had open heart surgery last Feb...like Dave Scott...to replace a birth defect (bicuspid aortic valve) and now my exercise philosophy is a lot more aligned with metabolic health, longevity and having a very healthy cardiovascular system, at the same time as I start doing almost exclusively green zone 1 and 2...I see performance gains I was really not expecting! I am a believer now :)
Wishing you continued health.
Living on 50% of your income as a graduate in London would be impossible these days. Your housing alone would likely make up that much.
Great tips.
Gimme more of this 🎉 I live to swim
Great points
Awesome thanks
Very very valuable. But, you have to take it home and sleep on it. Let the idea simmer, and whatever is left in the pot when it does, may be applicable to you. Feels like Gordo's coaching style is not giving you fish, or even teaching you to fish, but more like.. talking about a concept of a fishing rod and the pros and cons of the various designs of them, and then pointing you in a general direction of a body of water. 🙃
When using the band, it feels like i'm swimming too flat. No rotation. Is that normal?
That's normal. The lower leg position (for nearly everyone) will flatten the body.
Thanks for putting this out. The part "that will reduce your total stress load which will improve your adaptations to training" is something that each time I hear I feel like a lightbulb is going off. I need to write it down and read it out every day and internalise it!
It's a biggie, in all forms.
Love it!
Lots of levers to pull there, thank you for the clarity and detail. 💪♻️💪✅
Thanks for the nudge!
Green day sounds much like LSD - Long Slow Distance. {flash back to the 90's 😮}
Depends on how you want to play it. I have a lot of variation in the length of the days I recommend. One change from back-in-the-day is I'm more relaxed with using Zone 1. We used to always try to push up above AeT/LT1. G
@@feelthebyrn A bigger change is we are now much better at knowing exactly what Zone 1 is compared to "back-in-the-days".
Thanks Gordo, I always wondered what a Green Day involved and now I know 👍
Thx Gordo, where do you place the strength sessions (assuming 2 per week)?
It depends on the time of year and how much fatigue they are generating. When strength load is high, everything else needs to be trimmed down. The strength days are placed, and treated like loading days. There will not be tempo and red zone training. In-season when strength isn't fatiguing, it can be placed as a lower priority session. Usually as the final workout on Day 2/6 for me.
So awesome. Thanks. Basically laying out a program for nothing more than the time it takes to listen and plan. Thank you ✌️
Glad it was helpful.
It was easy in the begening to be in zone 2 , after few mouthes i cant be in zine 2 i need much efforts to be in zone 2, i dont know why
It's ok to go easier. Ideas for you in my training zone seminar ruclips.net/video/ArPCHGUwscE/видео.htmlsi=ch_89ElaV5K0hlHN
I am a beginner… can I like train my Zone 1 consistently for 3 months then Zone 2 consistently for another 3 months?
A better way to think about it... as you gain fitness, your pace in Zone 1 will improve. Info for new athletes is in my How to Endirance seminar Chapter One : How To Endurance ruclips.net/video/tTe0BqiFkgg/видео.html Also... I did a clip on how zones change as fitness improves... ruclips.net/video/_lmBFredWDc/видео.htmlsi=PxkdIBHVd5h0etw_ G
It’s taken me well over a year to fully embrace this idea, but the more I pay attention to my fatigue and recovery the more I realize you’re right on this topic. Overcoming years of thinking otherwise takes time and effort. Keep at it.
Thanks
"Recovery minimums" , Nice!
Is there anything that does not apply to running from this video?
Because nearly all of us have biomechanical limiters, I would use crosstraining and ramp volume slower for a runner. Lots of running specific tips in our run chapter: feelthebyrn.substack.com/p/better-thinking-about-running G
Thanks Gordo for yet another great video, would be curious to hear more about your specific and then peak/taper load at the end of your season!!
The goal was a series of big days in the Alps, then the Alpe d'Huez Tri I didn't drop load before travelling to France. Just made sure I wasn't tired getting on the plane. For multi-day events, I like to keep the body moving. On arrival, I had two easy days, then a huge day (Double Ventoux) then two easy days. Then we started the training camp - five days with an easy day in the middle (2-1-2) Then 2 easy days, then the race, home the next day. Season done. You can find my trip diary at my personal blog gordobyrn.substack.com/ That will give you more details Something we've found for fit athletes, if you're in good shape then a deep rest isn't required. Main thing is to avoid beating up the legs (with running). Lots more in my diary. Each day I wrote about a topic related to endurance sport. G
Enjoyed this. I definitely am wanting to improve metabolically, and follow your methods, advice, and videos as best I can. Walking mostly for now, and some Zwift bike, but plan to slowly ramp up the run training to get myself ready for a half marathon in January (along the Gulf Coast- still pretty warm) and perhaps a full marathon later on in the Spring. Right now, following your pattern of 2 hours per day, 2 days easy (one hour easy movement) and Saturday 4-6 hours. I'm definitely not metabolically fit (my heart rate pops as soon as I begin running), but have the tools because of your teaching. Thank you!
We are watching you. Believe.
Legend. Thanks Gordo
thank you for sharing your knowledge and experience
Thanks for this! You did make me think you were initially talking about a tether. On that subject - what do you think of swimming with a tether? I have a small pool in my building (like 15 meters) is this worthwhile or should I find a longer pool (downside - less available).
Good to read it was helpful. I haven't used tethers with myself or my athletes. G
@@feelthebyrn Thanks for the reply!
Nicely presented Gordo. I'm assuming for indoor training you recommend athletes to use fans/cold drinks etc to keep body temp and therefor HR down and reduce CV drift and avoid decoupling power/speed and HR. Would you lower intensity to maintain the target HR zone for these L2 sessions? Thanks.
After you've warmed up, if you find the feeling and the HR creeping up... then yes, back off a touch to keep the feeling "Green Zone"
@@feelthebyrn many thanks for the reply.
Favourite Ironman set is 3x400 Bouy, 3x400 paddles and Bouy, 3x400 band only in a 50m pool
That's a lot of band only. Solid set.
Thanks Gordo. I'm "only" 42 but can already appreciate that I can handle volume, and intensity, but not volume OF intensity. I'm finding your work very helpful, and testing adding significant (i.e. not "crosstraining") volume of biking in green zone.
Thank you! 2 👍 up! I took a Vo2max and plan to do so annually. I'm a little reluctant to lactate test. Do you have any advice regarding how a VT1 of 97BPM, FATMAX 104BPM, VT2 of 135, Vo2 max of 174BPM, max 177 would relate to the zones you are suggesting? I was very much interested in using MAF, but that formula would have put me (I'm quessing) 8BPM below anaerobic at 127BPM
You are likely to find the HR vs breakpoint will shift over time and with different conditions (heat for example). Green Zone will be up to ~115bpm for similar conditions Tempo around 130bpm Zone 4 likely going to start around 140-ish effort Important to see how things feel and also compare pace/power to what happens with race efforts - see my videos on that Lactate step testing is useful to track 1st threshold over time Those breakpoints vs VO2max show you have upside with moving them up over time. G
@@feelthebyrn Thank you for your time and detailed reply! I've got a lot of work to do😊! I'm definitely keeping it in the green zone now.
Thx. In which Training Phase would you do this progressiven?
Timing will depend on the athlete's profile and goal event. I tend to do Red Zone in late Spring before starting specific prepation. Tempo workouts are scheduled across the year. G
Thanks Gordo, I have just completed a bike test using your protocol (10 mins steps, 15W ramp) & have a question on determining my AeT. Read results below (hopefully formatting is OK): Power HRave Lactate RPE/comment rest - 1.2 - 120 106 1.0 1.0 easy 135 110 0.9 1.2 still easy 150 114 1.3 1.3 easyish 165 119 1.3 2.0 feels like Z1/2 border (initial deepening breath) 180 125 1.6 2.2 ok 195 130 2.1 2.5 Z3? 210 137 2.4 2.4 Z3/4? 225 144 3.8 4.0 Z4? could do this for an hour Initial thoughts on the above is that AeT/Z1 is sub 165W, Z2 is 165-190W & Z3 is 190-225W
All looks good - I'd place Z3 190-210w and see how that feels
@@feelthebyrn Will do Gordo, thanks. Similar to you, 2 years into returning back to fitness at 56 yrs. Been following your advice & it has gone great. Now ready to start introducing some intensity - this is always the point where I struggled in the past, adding too much intensity too quickly. Luckily we seem to be in sync & you have just released a video on this! Again many thanks, your video/posts are so good & particularly insightful.
This is great! Thank you. I'm also an "adult onset" swimmer (didn't learn freestyle until age 50). Really appreciate this content geared towards beginning athletes. Also appreciate the tip about focusing on relaxing rather than speed. As a swimmer I don't really have a Z1 or Z2 yet.
Excelente!
Awesome. Thank you 👍✌️
Here at 33 just learning to swim properly now. Thanks for the tips!