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The build-into-sessions aren't topic for next week. For 70.3, it's a lot easier because there isn't the same pressure for the very-long and double-long days. One long day (ideally weekly) where we alternate between a 🏊🚴🏃🏻 day (one week) and a long ride (the other week). This long day is cut in half on a down week and can be replaced by a low priority race. G

Keep your running with an easy feeling. Give a listen to my video "A Pain Free Return to Running" - that outlines my approach at the beginning of my return. It worked well.

Typically, I'll schedule at 3, 6 and 11. This Saturday's video will explain. More in the article, too feelthebyrn.substack.com/p/your-ironman-year

I'm looking forward.

The draft is published on Substack feelthebyrn.substack.com/p/endurance-essentials Aiming for Q2 for the print copy to be live. G

As we warm up, our body is using the lactate for fuel, so our lactate concentration is reducing. Eventually, our production will exceed our utilization and lactate concentration will begin to rise. Glad you've been finding the videos helpful. G

Are you keeping the downhill effort relaxed? G

If you're healthy then you wouldn't have REDs. Is your question, "Is it possible to be healthy with periodic low energy availability?" I've seen that in various studies of elites. Have a read of the source material I have linked up. It's covered in there. Thanks, G

Also, give a listen to the podcast I linked up in the comments. Trent talks about having REDs with stable weight and the mechanisms behind that situation. G

Yes! A fun summer

For the LT1/Submax test, I recommend 10' steps. For the Full Profile test, I recommend 5' steps.

Those numbers don't look unusual to me. How did you determine the FTP of 320-330? G

I recommend you build the warm up into whatever test you are using. Start the test _very_ easy and build up gradually. G

I'd bring myself gradually up to race pace, then shut it down and include a few short strides with walking recoveries. If there is any concern over going the distance then treat the first 5-10km as the warm up.

@@andrewrattray3551 - 900 days 👏. I’m into my second week and loving the ‘Easy’ days 👌

Test Frequency link from Chapter Five: feelthebyrn.substack.com/i/141166768/test-frequency

@ thank you Gordo, much appreciated 👋

For the additional training, start by adding Z1 time. Be sure to keep low stress days within your week - these are important for athletes at all levels. G

Johan does the same thing using very easy pace.

@ Awesome and thank you. When I’m back running I’ll give it a go 👍

I think that works. As I noted in the video, loading days can be adjusted based on readiness status. Practically, that means delaying key workouts when we're not ready. If we find we are delaying all the time then all loading targets need to be shifted downwards to establish consistency. G

Oops, Gordo, I just watched your “What are Green Days” video and I see I misunderstood the flexibility of Green Days. Now I see how D6 as the Strength day allows more recovery after D4 Peppy. And having D7 as a flexible Green/ Long effort (combo of run/ bike/ arc) can be adjusted based on recovery state after the Strength session, maybe even getting used to running on tired legs, knowing that there’s 2 days of recovery next. D1 - Recovery D2 - Recovery + 30 min of upper extremity & core strength D3 - Green D4 - Peppy D5 - X-train (bike or arc) D6 - Short run + 30 min of lower extremity strength D7 - Long Green day of run / bike / arc And likewise being able to D6 & D7 etc. based on how much I want to focus on the strength session. An amazingly flexible rubric - Thanks so much.

Hi Marco, Here's the link for the Sustained Speed protocol. It includes details on how to assess and session ideas. feelthebyrn.substack.com/i/139341397/raising-the-roof-with-red-zone-training The block periodization you laid out is correct. The duration of the "specific block" depends on the athlete's needs as well as their schedule. For a Multisport athlete, the key race-specific work is done 2-7 weeks out from their event. Before that time, the pieces of the race-specific sessions are assembled. There is a lot of individual variation here. I've drafted my thoughts on Ironman and will share those in December. Across 2025, I'll build out for other triathlon distances. For running, see the Core Pace and Race Pace sections of Chapter Two. Core Pace: feelthebyrn.substack.com/i/139341397/core-pace Race Pace: feelthebyrn.substack.com/i/139341397/race-pace-training With all sports, be sure to read my section on where athletes go wrong with using intensity. That's also in the Run Chapter: feelthebyrn.substack.com/i/139341397/adding-intensity-the-shift-towards-specific-preparation === With Block Periodization there are two podcasts worth your time. Both are with Dan Lorang on Scientific Triathlon: scientifictriathlon.com/tts417/ Starts at 59 minutes scientifictriathlon.com/tts175/ Whole thing is great, especially his ideas on tailoring his approach for amateur athletes. g

Can you tell me more about what you mean by "shorten the steps" I'm not following. Thanks, G

@ What program are you using to control the smart trainer? In the video you mention the first few steps were at 5 minutes to warm up, then ten minute steps to find the first lactate turn point. Then you did 5 min and 3 minute steps for the second threshold. I did my first test using Trainer Roads workout creator and I had to create steps at a predetermined length and percent of ftp. It won’t allow me to change them during the test.

@@brianm6608​​⁠I can use either the Wahoo app or my Garmin Edge to control the smart trainer. As well, I like to have a back-up unit capturing data when testing an athlete. I like the flexibility manual erg mode gives because I can stay on a step if I need a second (or even third) sample to confirm the reading. When I’m testing on a treadmill, I capture pace by using a Runn Sensor from North Pole Engineering and capture the data via Zwift & my iPhone. From there, I can use TrainingPeaks for further analysis. G

Thank you so much!

Two tips: (1) change your bike gearing and (2) aim for less steep grades. I had to do a lot of flat, easy riding when I returned to training. Anything strep would pop my HR.

Appreciate that

I think the key aspect is "high general fitness" Achieve that via an approach that emphasizes endurance & strength. That is the adaptation that takes a long time. From there, the "specific" is a series of well-placed workouts. You'll see similar advice from Joe Friel. G

I put my strength in there. I don't put my mobility & walking in there.

@@feelthebyrn Thank you!

Happy to help.

We have a commercial grade treadmill, it's lasted 15+ years. I use a Runn Sensor by North Pole Engineering (~$99) to get accurate pace info. The sensor connects to my phone via Bluetooth and I run Zwift to capture the pace & HR data. I use either 5' or 10' steps. 5' steps are for tests to max. 10' steps are for submax testing, particularly when I want to see LT1. I start tests at 8kph and increase by 1kph per step. The low speed of the early steps enables a better view of baseline lactate as well as where lactate bottoms out. John and I wrote a chapter on lactate testing you can access here: feelthebyrn.substack.com/p/lactate-testing-essentials Our training zones chapter is here: feelthebyrn.substack.com/p/training-zone-essentials

Include all training hours. I don't include my walking. Easy days should be ~20-40 minutes of easy aerobic exercise and as much walking as you want. Elsewhere you mentioned being overreached. I recommend you remove all high intensity and tempo from your program. See if you can go six weeks feeling good and being consistent. Don't worry about hard training. Focus on feeling good and consistency. When you make adjustments due to fatigue, the strength/peppy days are delayed. Never add more intensity/strength to a week seeking to make up for delayed workouts. Keep reducing the dose and targets of the workouts that "screw up tomorrow" G

@@feelthebyrn - thank you for your quick response and helpful advice, much appreciated. I'm committed to resolving my overreach issues and will ensure all high intensity & tempo are not featured until I can go 6 weeks feeling good & being consistent 🤜🤛

@@cliveagate I think that will be a great way to play it

@@feelthebyrn I'll let you know how it goes 👍

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.

If you search my Substack, there's a bunch of workout ideas feelthebyrn.substack.com/archive Use the search term "Core Pace" G

Thanks Mate

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?

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!

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