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Jacks arse getting heavily kissed for the first 6 mins

I was first Ironman Western Australian Legend over the line this year, all from a faster bike. Did nothing but heavy leg weights and then riding after the weights and racing sprint distance races leading into it. Testing through this process was a game changer.

Fantastic episode!

Keep it up! Love the info.

Thanks guys, always love listening to these while on the rowing machine or turbo.

Very insightful

Great info guys. Can you please recommend any types of indoor trainers to look at aimed at performing specific training sessions? I can see that it would be perfect for estimating FTP as well as completing focused training sessions and I assume you can use the power meter on your bike.

There was no other way she would have caught Taylor K. She had to run hard. Running slower wouldn't have worked...the facts and data show that. Sometimes you have to roll the dice!!

Very useful and clear. Love the concept owning your numbers and the process.

I think your theory applied to Ash Gentle at t100 final

Lionel is Triathlons racing Dunning Kruger effect. In general Ironman athletes get better when they age well into their thirties as experience is very important in pacing yourself and a specialized refined training regime. Kona this year is a prime example. Thats Lionels real problem. He is incapable of analysing or correcting his mistakes. His training regime, sorry to say, can only be described as lacking competence in terms of conditioning or technical execution and that after more than a decade of racing. Him talking about maybe turning coach at some point has to be a joke. He still gets very good results at times because his motor is incredible. With a sophisticated approach imo he would have won Kona at least 2 times. Just look at his running form. Its the most obvious sign. Just horrible and every coach could correct that in mere months if Lionel would be mentally capable of doing that. He obviously isnt. Very very tough athlete but lacking an intelligent exercise approach like no other athlete.

I notice you talk a lot about power. For us older guys who use heart rate is that still ok or is a power meter the way to go now? Can you recommend one?

Discovered your channel recently with the Kona world championships, loving the content 🙏🏻 have you delved into the idea of “the poor man’s triathlon training”? With minimal equipment and mostly just feeling feeeback? Would love you guys to explore the subject to open up the discipline to people with reduced means 🙏🏻

Thanks again guys

leading to IM '89 Mark Allen recognized that he was not feeling strong after 6 hours (about Niza's winning time) so he went to New Zealand and started doing 8 hours sessions. We know who wont that year (with a 2:40 marathon)

I’m not sure why you guys are against using erg mode. I would think it’s a perfect way to keep your ride right where you want the numbers to be. I know Leon Chevallier is a big proponent of erg mode and look at his Kona result. I’d love to know why you don’t like it 👍

What do you guys think about riding on a velodrome for training? I just can’t access roads without traffic lights so to ride continuously outdoors the velodrome is the only real option

This is too cookie cutter - each triathlete is different, all respond to different training, reecover differently, eat differently, etc. etc. and all race differently, so ENOUGH! There is training that is the same - All individuals.

What this podcast miss is that Kona is an emotional race. People that win there has a day where they seem to surpass their ability. They also believe that is required. Every pro hope’s to have such a day and they know it can happen. Which means taking risks. Patrick was less than 100m off the back of group two. He rode as hard as they did, but saved energy that comes with group riding. He even came into T2 before most of the group. And he has the experience on Kona to know he can run from 30th to first. None of the other athletes have done that. I think agegroupers and pros goals are distinct. The pros measure themselves mostly with each other and the age groupers with their finishing times. Those are two different things. The only lesson is that Kona is a true day of suffering. Try to prepare for it.

best analysis of the race

Do you think Sam rides so hard if no one is chasing?

Look back to the year macca ran he first 5k sub 16 min to beat crowie! I don’t think that was running slow out of t2

My wife and I spectated this year, illness kept me from my 30th race in Kona, and she said something was wrong. No women! One race. One day. Kona. Also, locals found the men rude and I heard many complaints, and that this was not an issue with the women last year.

Little bit of conflicting statement. Patricn ran 5 min slower than his Pb. And he is the best runner in the sport. To stay 6 min off Pb for others is a blow up... this is not true. The heat makes a massive difference. Patrick is a light guy and does well in heat. Magnus running 12 min slower than Roth is amazing...

..and you forgot !! to talk about the 2nd guy who did it right!!

Thanks for this session. Last season I did a 1/4 triathlon, hottest day of the summer and I am no comparison to Kona Athletes, but I did make the mistake of trying to bike much faster than I could… so lesson learned and with this podcast again reminded on the mistake 🙄

Fantastic vid guys. This year was the best example yet. Every year there are always guys that get taught the ultimate lessons but this year was the best. Now the hell someone can neglect the long endurance rides in a sport that is built around it is beyond me. Patrick racing his race and making smart decisions on the move was just perfect. Really enjoyed listening to this. Is the biggest issue ego? Is this why we continually see poor decisions and neglecting key training at critical times?

Look at the race this way: If Patrick finished 2nd or 3rd he would have been very happy. If Sam finished 2nd or 3rd he would have been very disappointed.

Only Patrick sticked to his own pace and played his cards extremely well, this is a masterpiece in tactics, well deserved champion 🔆🔆🔆 almost similar what he did in 2017…

I am a big fan of Lionel but when I heard his comment in video after the race I was thinking to myself" How is it possible that a pro like he is does not know that long rides are necessary for an Iron Man or even half IM? And is he not doing them for a half IM? Than he is so strong that he gets away with it. I think he can do so much better than he does now.

I think you are making too many parallels between the pros and age groupers regarding strategy. I'm not as certain as you are they all made mistakes in their pre-race reasoning. I believe when a pro wants to take the opportunity of winning in their own hands they almost have to race in a non-optimal way. If it was a truly non-drafting race strategy would be easy. Because the watt saving of drafting seems so large if you time trial the whole course then the race win is no longer in your hands and you are relying on other people under running to win. Everyone was saying some 5ish guys could win on their day. Even if 80% of them explode you are racing for 2nd place not first because it's fair to expect 1/5 to hang on. I don't think Lange is some tactical genius you appear to make out, he doesn't have the bike speed of his competitors, and he is a top runner so his obvious strategy is just sit in and wait for the run. You can only choose this strategy if you are the fastest runner. This is why we saw the main favorites trying to ride away. In the pack except maybe Blummenfelt and Lange I don't think they are happy to go into t2 with 20+ people. It would have been nice to see a race where Blummenfelt and others sat in the pack and had a footrace with Lange but isn't it easily understandable why he doesn't. Last kona he had 6 minutes to make up and couldn't. When he's getting splits that Laidlow is taking a minute per 20km on the group I don't find it hard to understand why he tries to follow a Ditlev acceleration to limit the gap. It will be very interesting to see next time in Kona if more people don't draft the bike packs and ride a steady even pace. It was a great race to watch this year and thank you for the interesting discussion

i did a couple of sprint and olympic distance triathlons in my youth and these were more than enough milage. iornman in beyond my imagination. even 12hrs is sick.

Not doing Endurance Ride training leading up to any Ironman especially Kona was mind boggling🙄🙃🙁😱

I ran/ walked a 4:32 marathon. First time I’ve ever ran over 4 hrs for an Ironman I normally do 3;45 to 3:55 Ironman marathons. Kona was my 13th Ironman but 1st time Kona. I just couldn’t run fast . Heart rate would go to high. My finish time was 11:36. My pb was 10:22 but my average finish times I reckon I’m a 10:45 guy

Thank you.

I was exhausted just watching the race kudos to all competitors and AG athletes. There was also a story of sabotage going around 😂 what a mess!

Lionel is also doing to much indoor training. The race is not done on a trainer !

Excellent wisdom!!

Brilliant podcast with loads of excellent advice, I’m heading to Taupo 70.3 Worlds, Oceanside 70.3 and Nice Ironman Worlds in the next year. I’ve already tweaked my thinking and attitude based on your comments albeit my Coach did give me the preparation you mention for my first Ironman in Tallinn in August. I hope Lionel listens and implements! Indeed, I will forward a link to him and Talbot 👍🤞

I have been dioing the Ironman Fulgaz Pro Series which has six Ironman distance races on it including Lake Placid and Nice..want 180 klm it's there ...especially if you can't always get out on the road for that long due to work and family commitments.

I just found your podcasts on here. So so helpful, but also a nice surprise that I’m not too far off track with how I train. Thank you for these.

Gerard I remember doing an early triathlon weekend training camp at St Kevin’s College along the Yarra Boulevard, must’ve been around 1988 I reckon. You taught us how to climb hills on the bike with proper technique and I’ve never forgotten it, I always think about it every time I ride up a hill! Thanks for the advice! 👍😊

5 hours trainer ride in TT in erg mode, best race sim. 100% pressure on pedals. ^_^. also very true on the time expectations. I ended up Saturday with 9h40, minimal decay on the run pace, but went out at a pace I knew I could hold (given I live in Texas and know heat). 9h40 is about 48 min slower than my PB from Copenhagen (cold/easy race), i hade no delusions of touching that in kona, maybe i can get under 9h25 next time.

Have had the great fortune of watching and supporting my wife race there last year, and been 2 other times to support friends racing, have raced lots of venues, and been to a ton more supporting my wife and friends, there is simply no place Like Kona, it’s so hard to describe the atmosphere on race day

Lionel was not in Kona for the win. He mentions this several times in his lead up to the race. Not being there for the win is why he did not win! He just wanted a race to the best of his abilities, bla bla bla. That is not a winners mentality. And dragging his entourage around, The Gravy Train is a huge mental drain. I also want to see him win, get that chip off his shoulder but for my own selfish reasons.

I agree with all you are saying so far about the Ironman being relentless, with one caveat. That is that I think it is useful in the Ironman run to briefly walk the aid stations to make sure you get all the fluids and nutrients you need. Of course, the shorter the walk the better. Looking back at the most recent Ironman recaps, even many of the pros said they walked some of the aid stations. I don’t try to replicate this in training and that makes it feel good in a race, both physically and mentally - ie get a slight recovery and then run to the next aid station and get a thirty second break before going again.

Full circle! Can't wait to see Jimmy tear it up as a triathlete

Thanks for the shout out in this podcast Gerry and Jordy! I was so happy to achieve a PB at Melb Mara, 20 years later!! Perhaps we can go for a dip under 4 hours next time! Thanks so much for your podcast and coaching, sharing your experience, insights and gratitudes!

Interesting perspective. I actually stay clear of Z2 for different reasons. I do about 15-20 % at threshold or v02 (pyramidal) and find that the sessions / days between these workouts need to be Z1 otherwise I am unable to maximize those hard sessions. If you have a mature aerobic engine from years of training and actually train at z2 based on lactate measurements it is really taxing. I have tried this approach and it just doesn’t work. Therefore the sessions around the hard ones are generally Z1. Also, besides the physical demands of Z2 on my easy days mentally I find it far more manageable.

Z2 Hurts on the bike, I only use it for recovery maybe once a week. HITT and Threshold work is where its out for this 58 ,57kg climbing sprinter cyclists, long may ot last. Go Zwift and ETNZ!!