Slow Training, Big Gains: My Ironman Triathlon Routine

Рет қаралды 14,470

Күн бұрын

Why I'm training slower in preparation for my Ironman Triathlon in Texas (April 22, 2023)
Example of an easy/endurance ride after a 20 mile run:
/ strava
Example of a hard day in a week (Ironman Brick Session Bike/Run):
/ strava
/ strava
*Note my max HR ever recorded on the bike + run is 203!
The swim, if I had to estimate, is around a 220 max HR
💪 My amazing coach Natasha: www.nvdmcoaching.com/
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/ jt.productions_
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Пікірлер: 41

@TimothyBuhler Жыл бұрын

also I thought LT1 = aerobic threshold, and LT2 = anaerobic threshold, can you explain why they are different?

@SimonShi Жыл бұрын

Yes. In theory. LT1 should be roughly your aerobic threshold And LT2 should be roughly your anaerobic threshold In my data, LT2 and Anaerobic threshold is almost the same My LT1 and aerobic threshold is really far apart. So that’s why I need to train slower to get my aerobic threshold up to my LT1

@glomr Жыл бұрын

LT1 is literally your aerobic threshold, so in reality you can stay at a higher heart rate in order to further your aerobic training, no? What definition do you use to say that your aerobic threshold ≠ lt1? In my eyes this contradicts current literature.

@TimothyBuhler Жыл бұрын

@@glomr I think he is probably just measuring his "LT1" at 2 mmol (a very general number), which is why he gets a higher value for power. His true LT1 is probably lower lactate, similar to Lionel or Norwegians who use ~1.4 mmol or something

@glomr Жыл бұрын

@@TimothyBuhler ah, makes sense, thanks. In reality you would adapt your LT data to fit the respective LT regions, though. I have seen some people have lt1 go up to 3mmol and lt2 to over 5 mmol. Of course this depends on the type of machinery you use for measuring, hence you would just form fit the curves to match the typical behavior for the lt1 and lt2 regions.

@glomr Жыл бұрын

@@TimothyBuhler another thing is uncertainty in the data, too, so i guess depending on the curve fit you could maybe give the thresholds +\- upwards of 5-10% too.

@JaxFit12 Жыл бұрын

I like your insight. As a coach myself I agree, work on weakness during workouts and maintain the stronger discipline. Dont leave the race in training,save a bit for the race .

@SimonShi Жыл бұрын

Thank you!!!

@manoverboardwoodworking9371 Жыл бұрын

Thanks for all the great info

@SimonShi Жыл бұрын

Glad to hear!!

@eingast7798 Жыл бұрын

True words, especially at my age of 52 I cant take hard sessions, will take me far to long to recover for the next

@SimonShi Жыл бұрын

Oh yeah. Keep it easy!!

@bernardtaylor7792 Жыл бұрын

thanks for sharing. very informative

@SimonShi Жыл бұрын

🙏

@matteo1197 Жыл бұрын

Great content, thanks, keep going like that!

@SimonShi Жыл бұрын

Thanks, will do!

@beeds6 Жыл бұрын

Good luck for IM Texas! Appreciate how informative your videos are, spelling out what all the different terms mean and how you can use the data to help with your training. Rooting for you this weekend!

@SimonShi Жыл бұрын

Thanks a lot!! 🙏

@TimothyBuhler Жыл бұрын

lets go Simon. big things in store for 2023!!!!

@SimonShi Жыл бұрын

YESSIR!!!!

@darthjohn0 Жыл бұрын

Great, informative video. As a runner, I need to work on my swim and bike. I saw you last year at IMAZ. Good luck at IMTX!

@SimonShi Жыл бұрын

Ayyyy thanks! Good luck this year!!!

@BabaDeyTri Жыл бұрын

Good data. Seems like you're on the right path. Good Luck.

@SimonShi Жыл бұрын

Thank you!! Yes, just need to train my weaknesses now and should be a good season this year 💪

@mitchpetitfrere Жыл бұрын

I love Z1 and Z2 training. I get hyped when long, easy runs pop up in my training plan

@SimonShi Жыл бұрын

I can just plug in my headphones and enjoy the workout! Without getting anxious, like those thresholds and VO2 sessions :)

@davidgray4175 Жыл бұрын

agree completely. 80/20 training is a solid way to train.

@SimonShi Жыл бұрын

Yes it is!

@eitanshushu Жыл бұрын

i think youbre spot on. you re a strong swimmer, no need to put a big efoort there.

@SimonShi Жыл бұрын

Yep! It was actually hurting my bike & run since I would get relatively tired after a very hard swim, and into a bike or run session

@ganzatron2171 Жыл бұрын

I am also a previous collegiate swimmer turning triathlete. I am just curious what is your workout schedule like? Like M=rest, T=run(am)&bike(pm), W=Swim(am)&hard bike(pm)… Sat/Sun=long bike/run? And do you ever just cut out swimming for a week to focus on bike/run or kinda use your swims as recovery

@SimonShi Жыл бұрын

(Almost) every workout is on my strava (Simon Shi). My week changes quite often But I swim 5-6 days a week Bike almost every day (aiming 15+ hours now per week) Run 5-6 days a week (aiming 60 miles a week) Swim does help with bike & run fitness so I don't every cut that out entirely. It helps with active recovery (cross training)