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 Durability01:00:13 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/