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Gordo Byrn

@feelthebyrn1 • 19,625 subscribers

World Champion Ultra Distance Triathlon │ Exemplar. I write about endurance training and high-performance habits.

Shorts

Calibre Bio As I figure out the device, I'll post here Tagging Bas Van Hooren Alan Couzens Justin Daerr // comments welcome! Vid clip is the dashboard To see the dashboard, I had to (re)login after creating an account & connecting 5 cal a minute and 1L VO2, sitting in a chair, seems way too high. However, I've been training all morning I'll let it sit for an hour and calibrate, again

Calibre Bio As I figure out the device, I'll post here Tagging Bas Van Hooren Alan Couzens Justin Daerr // comments welcome! Vid clip is the dashboard To see the dashboard, I had to (re)login after creating an account & connecting 5 cal a minute and 1L VO2, sitting in a chair, seems way too high. However, I've been training all morning I'll let it sit for an hour and calibrate, again

42,308 views

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Runners, if you want to accelerate the metabolic transformation Alan explains then cross train Start with 1:1 ratio (in minutes) with your run volume. The cross training should be supplemental Zone 1 / Easy volume. This will help to rebalance your program. Competitive athletes, especially those with biomechanical limiters, can go up to 2:1 (cross:run) Myself, I'm 3:1 or 4:1 depending on the season FWIW, all my favorite run-fluencers could cross train more. If they did then they'd increase their total energy turnover as well as their long term run volume

Runners, if you want to accelerate the metabolic transformation Alan explains then cross train Start with 1:1 ratio (in minutes) with your run volume. The cross training should be supplemental Zone 1 / Easy volume. This will help to rebalance your program. Competitive athletes, especially those with biomechanical limiters, can go up to 2:1 (cross:run) Myself, I'm 3:1 or 4:1 depending on the season FWIW, all my favorite run-fluencers could cross train more. If they did then they'd increase their total energy turnover as well as their long term run volume

17,034 views • 5 months ago

My favorite five PT exercises. These exercises improve running economy and comfort on the bike. They are simple, can be done quickly and have a great return on investment. Even if you only do them once a week, they will help.

My favorite five PT exercises. These exercises improve running economy and comfort on the bike. They are simple, can be done quickly and have a great return on investment. Even if you only do them once a week, they will help.

15,083 views • 5 months ago

The Multisport Marathoner Marathon Core Pace Start by entering the target distance and goal time in the vDot Website (see post quoted). The site will kick out race, training and equivalent training paces. Next step is a reality check with the "Easy" paces. Get your Easy Pace dialed so you don't waste energy training "endurance" faster than required. Then I offer a detailed case study about testing Marathon Race Pace, what I call Core Pace. We test Core Pace with specific preparation workouts. In these workouts, heart rate will mislead us in the first 15 minutes of the workout. As specific fitness develops, rather than seeking to increase workout pace... seek to build duration/distance of the main set. Remember you are seeking the specific capacity to run 26M/42km at Core Pace. I end by explaining how to see if you are tolerating these Core Pace sessions.

The Multisport Marathoner Marathon Core Pace Start by entering the target distance and goal time in the vDot Website (see post quoted). The site will kick out race, training and equivalent training paces. Next step is a reality check with the "Easy" paces. Get your Easy Pace dialed so you don't waste energy training "endurance" faster than required. Then I offer a detailed case study about testing Marathon Race Pace, what I call Core Pace. We test Core Pace with specific preparation workouts. In these workouts, heart rate will mislead us in the first 15 minutes of the workout. As specific fitness develops, rather than seeking to increase workout pace... seek to build duration/distance of the main set. Remember you are seeking the specific capacity to run 26M/42km at Core Pace. I end by explaining how to see if you are tolerating these Core Pace sessions.

19,437 views • 2 years ago

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