Gordo Byrn @feelthebyrn1 Twitter profile

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Gordo Byrn

2 years

2022 marks 20 years since I won Ultraman Hawaii. JD thought it might interest y'all if I look back on the enduring lessons of the experience. Let's set that up by sharing something I don't usually write about, the 33 years before winning UM.

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Gordo Byrn

@feelthebyrn1

2 years

The Lactate Thread Seeing as I'm constantly QTing... I thought I'd pull everything into one place Let's start with @doctorinigo What is Lactate & Lactate Threshold

What is Lactate and Lactate Threshold

Lactate threshold is one of the most important and most-used metrics when measuring fitness. Here's what you need to know to use it right.

www.trainingpeaks.com

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Gordo Byrn

@feelthebyrn1

2 years

5 Truths About Transforming Your Body 1. Fat loss is not driven by exercise Body Composition results from the choices we make when we are not training How do we make better choices? Read on...

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Gordo Byrn

@feelthebyrn1

2 years

4hr+ Marathoner? Add cycling and build your long ride to marathon duration Ride EZ, keeping cadence over 90 rpm The challenge of this workout will surprise you and train your ability to keep moving Also an essential session for IMers over 60 years old

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Gordo Byrn

@feelthebyrn1

1 year

Understanding Tempo (3rd Gear) 1st Gear: use the thread below, and yesterday's article, to find Aerobic Threshold (AeT) 2nd Gear: Steady is at, or a little over, AeT 3rd Gear starts to get confusing due to all the lingo you'll hear Let's see if I can help Onward...

Gordo Byrn

@feelthebyrn1

2 years

Everything You Need On Easy Pace What exactly do I mean by Easy Pace? Let's break it down step-by-step I've included a wide range of resources to help you understand this important concept Read on... 👇

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Gordo Byrn

@feelthebyrn1

1 year

Physiology Friends How does the Norwegian Olympic Federation set the bottom and top of Zone 2 (5 Zone system)? Picture is from video by @StephenSeiler I see LT1 inside Zone 2, which would be consistent with ~2 mmol at the top of Zone 2. However,

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Gordo Byrn

@feelthebyrn1

1 year

Lactate Profiles Are Fitness Profiles • Common Profiles • How To Train Each Profile • Positive vs Maladaptations I've had all 4 Profiles • You can "see" the curves in performance data • Lactate testing saves you time & mojo Let's dig in

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Gordo Byrn

@feelthebyrn1

8 months

Zone Basics Easy, Steady, Moderately-Hard, Hard, Very Hard We make this too complicated. I’m going to lay out three targets to cover the bulk of your training. 1⃣Green => Zone 1 & 2 2⃣Tempo => Zone 3 & 4 3⃣Red => Zone 5 From these targets, you’ll be able to get really fit.

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Gordo Byrn

@feelthebyrn1

1 year

First race in a decade Father-son on the podium, which was a lot of fun Axel was 3rd Male, overall Think he's hooked

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Gordo Byrn

@feelthebyrn1

1 year

Ever since he's been little, my son's wanted to win At times his desire has made him miserable. That can be tough to watch Friday he won the 800 at Grade 6 Districts I got him a scrap book so he remembers

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Gordo Byrn

@feelthebyrn1

1 year

Beware of the temptation to LoadMax kids Daughter won AG State this weekend for 100 Fly 56.57, 14 yo, SCY - no doubles in the school year - say yes to alternative interests - make time for sleep, school & friends At each level of development, leave room to grow Start of the

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Gordo Byrn

@feelthebyrn1

5 months

Training Zone Essentials Feel & Heart Rate At the most fundamental level, our training zones help us Do Work so we Get Better. But, what is better? ❓Faster To The Finish Line - achieve our maximum human potential ❓Healthier Over Time - a greater number of finishes ❓Enjoy

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Gordo Byrn

@feelthebyrn1

2 years

Everything You Need On Easy Pace What exactly do I mean by Easy Pace? Let's break it down step-by-step I've included a wide range of resources to help you understand this important concept Read on... 👇

Gordo Byrn

@feelthebyrn1

2 years

The Training Zone Thread My favorite training zone resources for you • Speaking The Same Language • Quick Start Guide • Friel Zones • Couzens Submax Technique • Using Lactate 🥇 The chart in the QT comes from Alan's Ex Phys 201 article:

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Gordo Byrn

@feelthebyrn1

2 years

The Swim Game Thread Simple Strategy • Get to the pool • Leave while we are still having fun • Associate "fun" with "pool" Here's The Plan • 10 weeks • 3 swims per week • 1st 5 weeks capped at 1500m Like this thread and the algo will update you 👇

Swim Game 2022

Enter down, Pull Straight Back, Elbow OVER Wrist When I came back to structured training in May, I tried to get back into swimming. Didn’t work! Too much Too fast Exhausting I was not enjoyin…

feelthebyrn.blog

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Gordo Byrn

@feelthebyrn1

10 months

This was a great read Understanding the Nordic approach to 'Threshold' is worth your time. It does not mean what a North American thinks. In US English, it's what we call Tempo When we consider impaired lactate clearance and tendency to spike... the advice on where to target

Jostein Vinjerui

@Jossi_j

10 months

The English version of our training document.

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Gordo Byrn

@feelthebyrn1

1 year

Coming Back After A LONG Break Caught up with a training buddy over the weekend. He's in a similar place to where I was a year ago... ✅ Strong ✅ Healthy ✅ Motivated ...but lacking metabolic fitness I shared my experience and wanted to pass along to you. 1. Nothing

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Gordo Byrn

@feelthebyrn1

8 months

Simplifying Training Intensity Zones Understanding Our Body's Signals I asked @JohnHellemans to review my recent articles with an eye to making it even more simple for you. While John knows the science inside-out, he’s always encouraged me to dial into how my body is feeling,

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Gordo Byrn

@feelthebyrn1

11 months

Building Metabolic Fitness Metabolic fitness is the foundation of your Endurance Journey How do you get this done? Track your fitness with periodic lactate testing: ✅10 minute steps ✅Kick'r bike in erg mode Tips: 1⃣ Start too easy 2⃣ Size up the lancet (28 gauge for me) 3⃣

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Gordo Byrn

@feelthebyrn1

2 years

The Training Zone Thread My favorite training zone resources for you • Speaking The Same Language • Quick Start Guide • Friel Zones • Couzens Submax Technique • Using Lactate 🥇 The chart in the QT comes from Alan's Ex Phys 201 article:

Gordo Byrn

@feelthebyrn1

2 years

Training Zone Lingo This comes up a lot, still ;-) Via @Alan_Couzens Article link in the first reply

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Gordo Byrn

@feelthebyrn1

6 months

Racing at 70 I asked John how his recent triathlon went and he gave me the OK to share this with you. +++ @JohnHellemans The triathlon went well. I am learning to reconcile that my mind is still willing and competitive but my body is not responding as it once did. Everyone

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Gordo Byrn

@feelthebyrn1

2 years

Free Training Resources 10-Week Back To Swimming Program (Oly & 70.3): 3,000 meter Swims: Bike Sets: Run Sets: How To Quality for Kona (free PDF):

How to Qualify for Kona.pdf

drive.google.com

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Gordo Byrn

@feelthebyrn1

9 months

Good point by Øyvind (you should be following him - his stuff is excellent) Don't let yourself get distracted. It's the work, not the terminology, that drives our gains. FWIW, I'd nominate "Race Pace" as even more confusing than "Zone 2." That's a total mess in execution for

Øyvind Sandbakk

@OyvindSandbakk

9 months

@Alan_Couzens Zone 2 must be the most confusing intensity zone ever defined..? So many different definitions. So much confusion. 🤷‍♂️ Think we need a scientific consensus statement.

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Gordo Byrn

@feelthebyrn1

2 years

The Dynamic Loading Thread Lots of interest in this after my Rich Roll Podcast I'm going to walk you through my current system • Background • Who to follow • Tools required • Approach The key shift is this concept... Load when your body is ready to absorb

richroll

@richroll

2 years

The 1000 Day Plan, Keeping Promises to Yourself, The 5:2 Method & Designing Your Best Life. Long in the making, it’s time to @feelthebyrn1 !

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Gordo Byrn

@feelthebyrn1

1 year

Easy Running Is A Skill One of the most useful things you can train is the ability to run easy Short, easy, frequency runs are an effective way to boost run fitness I'm rehabing an injury so did a progressive easy set on the tread. Pic shows the km splits and HRs. Walked the

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Gordo Byrn

@feelthebyrn1

7 months

Ticked another box on my return to racing Sub-40 10k in Houston this morning with @Dr_J_Shilt May have gone a touch harder than @JohnHellemans guidelines 52 vdot, identical to my best 5k last season

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Gordo Byrn

@feelthebyrn1

11 months

John Hellemans on Green Zone Training via @JohnHellemans Following on from last week’s article on Developing Your Green Zone, I asked John to share his thoughts. He opened with: I currently do a lot of green zone stuff, which helps me survive. Below are thoughts, based on my

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Gordo Byrn

@feelthebyrn1

2 years

Triathletes, do your training, don't change it Start with a weekly 3/3/3 • Three swims • Three bikes • Three runs Focus on completion Smart training is about filling in the gaps, not heroic workouts

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Gordo Byrn

@feelthebyrn1

10 months

Got it done! Very special to share the day with my good friend, Jonas Colting Everything I'd hoped for (& an hour and a half more) 😉 @johanrojler & Nils surprised me at the last swim exit. They were backlit by the sun so I didn't know it was them. When I was on the far side,

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Gordo Byrn

@feelthebyrn1

2 years

Training Zone Lingo This comes up a lot, still ;-) Via @Alan_Couzens Article link in the first reply

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Gordo Byrn

@feelthebyrn1

1 year

Aerobic Development How many days a month do you get 90 minutes of easy/steady endurance exercise? Runners - an easy way to up your volume is to warm-up on an indoor bike before your run => easy pace, higher cadence Consistency as Protocol

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Gordo Byrn

@feelthebyrn1

5 months

Back racing with @Dr_J_Shilt This time the 3M Half in ATX Set PBs from 2-Miles to the finish We both improved our vDots from the 10k in Houston

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Gordo Byrn

@feelthebyrn1

1 year

Think back to when you've been truly committed What happens? • Life Simplifies • Background Noise Slips Away • The BS That Distracts Us Disappears Simplification - Clarity - Action The process is addicting, not the achievement 5/

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Gordo Byrn

@feelthebyrn1

2 months

Max Heart Rate Testing & The 220-AGE Formula By @JohnHellemans David is an experienced 68-year-old runner. On the advice of his running buddies, he finally capitulated and invested in a heart rate monitor. A week later, he came to see me in a panic, announcing that there was

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Gordo Byrn

@feelthebyrn1

2 years

I default to whatever is easiest So I remove friction between myself and better choices Nutrition, home gym, training before breakfast, going to sleep when my kids do - a limited number of simple habits

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Gordo Byrn

@feelthebyrn1

1 year

One of my parenting mottos is "let things go wrong" I think I came across it in the 4 Hour Work Week 11 yo asked to make a carrot cake - I said sure and went for a ride in the basement Son brought the food processor down, twice, for tips Wasn't sure what I'd come up to

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Gordo Byrn

@feelthebyrn1

2 years

So great to speak with Rich - the feeling of meeting a long lost twin is mutual * Hidden Talents * 1,000 Day Time Horizons * No Easy Way Someone needs to hear YOUR story

richroll

@richroll

2 years

The 1000 Day Plan, Keeping Promises to Yourself, The 5:2 Method & Designing Your Best Life. Long in the making, it’s time to @feelthebyrn1 !

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Gordo Byrn

@feelthebyrn1

22 days

Team FeelTheByrn back in action racing the Utö sprint Our first team victory We used what we call "Greg Bennett Pacing" smash ourselves until we're in the lead then hang on for dear life Tether came in handy

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Gordo Byrn

@feelthebyrn1

2 years

Eating For High Performance I came across this pic in my archives Written 10 months before my lifetime best at the Ironman Distance How would you change the list if health was your #1 goal?

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Gordo Byrn

@feelthebyrn1

2 years

How Self-Coached Athletes Can Use Lactate Testing To Work Smarter Direct link to YouTube in 1st Reply Protocol, Tips then Case Studies considering: • What's too easy? • What's too hard? • Where's my Easy Zone, 1? • Where's my Steady Zone, 2?

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Gordo Byrn

@feelthebyrn1

9 months

A Metabolic Manifesto The Essence of General Capacity I pulled the key points of my eight-part video series into a longform article. The article contains videos, linked articles and extensive footnotes. ++ 20-30 years ago, we knew that training around aerobic threshold

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Gordo Byrn

@feelthebyrn1

1 year

Kids assembling their desks from Ikea I decided to step back, let it roll and see what happened 10 & 11 - taught by Lego Confidence builder and a reminder they can do hard things Like having them make their own food - when you build your desk, it means more

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Gordo Byrn

@feelthebyrn1

4 months

@doctorinigo I had to boost things to ~12 hours a week to see positive adaptations over a 12 mth time horizon - this was nearly all Z2 as you define, with strength training performed on top For amateur sports performance, I've boosted volume even higher and started to include Z4 as you

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Gordo Byrn

@feelthebyrn1

1 year

Important to remember in this corner of Twitter... Most people don't train Something every morning will set you up for a lifetime of health and wellness Keep it simple & persist

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Gordo Byrn

@feelthebyrn1

1 year

Off to 🇸🇪 for a training camp with my son Ten years of delayed gratification to get to this point Over long time horizons we have a huge impact on our lives Take time to savor what's going right

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Gordo Byrn

@feelthebyrn1

1 year

Coach Monsy getting it done in a blizzard at 8500 ft 6200 SCM yesterday and another 6k this morning You Gotta Do The Work

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Gordo Byrn

@feelthebyrn1

8 months

A marathon is a lousy way to get into shape Injury risk and post-race lack of consistency are high Consider a Sprint Distance triathlon Bigger mental challenge, more reasonable physical challenge Let's you focus on getting the weight off without pace/duration pressure

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Gordo Byrn

@feelthebyrn1

2 years

Today's target for our 11 yo was "hang around 150 bpm" Pre-workout he negotiated that up to 152 bpm Report back "I only went fast for the last 5 minutes. Think I got it right" He didn't realize HR displays on the Peloton screen Z4 is what we all expect exercise to feel like

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Gordo Byrn

@feelthebyrn1

2 years

My high performance reading for the next little while I'll write up what I learn @stevemagness @BStulberg @kilianj

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Gordo Byrn

@feelthebyrn1

1 year

Great podcast with @doctorinigo and @SciTriat Lots here for you to apply in your own training - Z1/Z2 mix - Common errors - Adressing energy systems - Test protocols, and why - Decoupling - Talk Test YouTube link: My Notes:

Doctor San Millán Podcast Notes

FastTalk Labs conversation: https://www.fasttalklabs.com/fast-talk/the-physiology-of-base-season-with-dr-inigo-san-millan/ Deep Dive into Zone 2 Training With Peter Attia https://youtu.be/-6PDBVRkCKc...

docs.google.com

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Gordo Byrn

@feelthebyrn1

1 year

New Video: Running Faster On The Same Fitness I was not faster than my competition • I executed better • My economy was outstanding • My metabolics were exceptional All three are under your control ⬇️

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Gordo Byrn

@feelthebyrn1

1 year

@dickiebush If it takes less than 2 minutes then do it now

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Gordo Byrn

@feelthebyrn1

1 year

My 10 minute mobility habit is slowly morphing into a family yoga practice An example of personal changes rippling outwards into the world This started from a suggestion from @johanrojler last summer

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Gordo Byrn

@feelthebyrn1

2 months

The Over Optimized Athlete When Our Data Gives Us A Beat Down My wife was chatting with one of our speedy friends about heart rate variability. The athlete is an Olympian and observed… "It sounds useful but it would be another thing for me to worry about. I need to be

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Gordo Byrn

@feelthebyrn1

1 year

Don't Optimize Your Wearable Scores • Minimize Zeros (days without training) • Weekly Strength Work (however you define) • Long Term Aerobic Volume • Go Fast Occasionally • Keep It Fun & Persist As Scott Molina taught me, "It's Not Rocket Science"

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Gordo Byrn

@feelthebyrn1

11 months

Circuit Training The Finnish Way By @JohnHellemans In the nineties, Pauli Kiuru, the Finnish Ironman triathlete who won the Australian Ironman five times and finished on the podium three times at the Hawaii Ironman, frequently escaped from the Finnish winters to his alternative

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Gordo Byrn

@feelthebyrn1

2 years

SuperVet Fitness Easy as 1, 2, 3 😉 Blog on Monday Graphic via @Alan_Couzens

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Gordo Byrn

@feelthebyrn1

2 years

Snowing the last couple days in BoCo Coach told us to drill sheet metal screws into the kids' shoes for their XC race tomorrow Pretty straightforward 21F forecast at the start for our youngest

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Gordo Byrn

@feelthebyrn1

1 year

A Word On Zone 2 Spent yesterday pulling together what the best coaches mean by Zone 2, article coming Thursday It can mean different intensities depending on their country and preferred Zone System Established use of Zone 2 runs from Friel Zone 1 to 4 Always define terms

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Gordo Byrn

@feelthebyrn1

8 months

Fun evening of Texas BBQ with @B_Holmer So great to connect with one of my first friends on this platform Even found BoCo kid-friendly options for Ax Team FeelTheByrn back racing early Sunday at Pace Bend State Park

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Gordo Byrn

@feelthebyrn1

1 year

Green Zone Development Last week's post on easy running had a few readers asking "But Why?" This tweet, and tomorrow's article, dig deeper. New athletes often have an expectation they will graduate from easy training. I've got news for you. Your definition of easy probably

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Gordo Byrn

@feelthebyrn1

10 months

Never really adapted to 🇸🇪 time but did feel great every single morning, which is handy because it's a 0330 wake up tomorrow and predawn start No naps tomorrow during @otillorace

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Gordo Byrn

@feelthebyrn1

10 months

Sources of Knowledge It's never been easier to access information from experienced practitioners. Some favorite resources in the Endurance space: 1⃣ @StephenSeiler YouTube Page, sort via popularity, work your way through and take notes (Picture 1) 2⃣ @JohnHellemans and I have

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Gordo Byrn

@feelthebyrn1

1 year

Given Rich's ultra experience this interview went deep into Ultimate Human Performance I will write up, and share, how I plan to apply Olav Aleksander's tips/lessons in my training Pod notes in the pics This episode is worth your time

RichRollPodcast

@RichRollPodcast

1 year

The man behind #Ironman World Champions!🏆 @richroll talks with @olavaleksander about his unique #science -based training protocols that are producing astonishing results in the world of swim-bike-run. 👉🏽 #richroll #olavaleksanderbu #richrollpodcast #sports

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Gordo Byrn

@feelthebyrn1

2 years

Family Power Day in the Studio - ski erg - jumps - seated jumps with drops - echo bike - side to sides - jumo-touch-jump Nothing longer than 8s Reclaimed the family echo bike max from our oldest (1004) Lots of rest, lots of laughs

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Gordo Byrn

@feelthebyrn1

8 months

Determining Zone 1 & 2 New Series on Training Zones ✅How zones change with metabolic fitness ✅Using relative lactate values, not absolute ✅Zones are a range, not a point We finish with tips for application

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Gordo Byrn

@feelthebyrn1

8 months

The Multisport Marathoner Having gone from being out-of-shape to a 2:46 Ironman Marathoner, I've lots to share. Part One is about... ✅Improving your running by using other modes of exercise. ✅Being healthier, enjoying your running more, getting more overall volume and,

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Gordo Byrn

@feelthebyrn1

1 year

1st Maximal Test Since My Return (Day 258) Questions I had: 1- Are my zones correct? 2- Should I adjust my approach? 3- How easy to too easy? 4- What main sets should I do? 5- Is my program working? 5' steps, 100-300w, draw La- at 4' Will write up for next week

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Gordo Byrn

@feelthebyrn1

8 months

Zone Application & Allocation Part Two of Zone Basics In Part One [Quoted Below], I explained how to determine three target intensities: 1⃣Green Zone 2⃣Tempo 3⃣Red Zone Across those targets I explained five intensity zones: 1⃣Easy 2⃣Steady 3⃣Moderately-Hard 4⃣Hard 5⃣Very Hard

Gordo Byrn

@feelthebyrn1

8 months

Zone Basics Easy, Steady, Moderately-Hard, Hard, Very Hard We make this too complicated. I’m going to lay out three targets to cover the bulk of your training. 1⃣Green => Zone 1 & 2 2⃣Tempo => Zone 3 & 4 3⃣Red => Zone 5 From these targets, you’ll be able to get really fit.

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Gordo Byrn

@feelthebyrn1

5 months

"Fast Enough" example I'm working towards a Sub-9 Ironman 🚴The lactate profile in the picture is good enough for a 5-hour IM bike split From this point onwards, the focus is metabolics and durability. If you look at my HR/Lactate at 200w... the task is mostly durability As I

Gordo Byrn

@feelthebyrn1

5 months

Endurance athletes, what constitutes "Fast Enough" for your category and event? Energy & recovery are limited. So it's helpful to have a clear idea on the answer to this question. You may find your true limiters are metabolic fitness and durability Ideas in the linked podcast

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Gordo Byrn

@feelthebyrn1

1 year

Elder care I ran my grandmother's end of life care (POA, found place to live, you name it). Learned a lot and highly recommend it if you get the opportunity. Two generations removed has much less emotional baggage in a situation. I helped both her and the survivors. The adult

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Gordo Byrn

@feelthebyrn1

2 years

The Serious Athlete's Guide To Building A Training Week If you've got the money then this is an area where subcontracting makes sense Beware of overthinking because we win by staying in the game! 👇

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Gordo Byrn

@feelthebyrn1

1 year

18 Years today Rich's meme gave us a chuckle Love You, Babe PS: Ax made a 4-layer special edition carrot cake, with a side of muffins

Rich Leighton 🏆

@RichLeighton

1 year

It's a beautiful life 🥰🤵👰💒

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Gordo Byrn

@feelthebyrn1

1 year

I don't want you to focus on your feet I want you to focus on: • Using Hills • Hands Up • Elbows Drive Backwards • Tall Spine • Chin Down Everyone can run faster on the same fitness Video explains how 👇

Running Faster On The Same Fitness

Using hills to improve running economy without thinking. My four favorite run cues: (1) Hands Up, (2) Elbows Drive Backwards, (3) Tall Spine and (4) Chin Dow...

www.youtube.com

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Gordo Byrn

@feelthebyrn1

6 months

Calibre Bio As I figure out the device, I'll post here Tagging @BasVanHooren @Alan_Couzens @justindaerr // 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

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Gordo Byrn

@feelthebyrn1

2 years

Progress happens so slowly, we nearly always fail to notice July 1, 132 bpm @ 9:15 M pace Oct 28, 116 bpm @ 8:31 M pace Easy Pace is the foundation of your fitness - Save your data - 17 weeks is a short timeline - Trust the process

Gordo Byrn

@feelthebyrn1

2 years

@BoringCyclist @Alan_Couzens Sincerely hope it works for you July 1st was my first run, 3M main set after 10' of walking 17 weeks later, I'm 15 bpm lower at a slightly faster pace

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Gordo Byrn

@feelthebyrn1

2 months

Getting Fit It's been two years since I put my plan together Revisiting the quoted chart with Monday's article. The goal is to help those of you who wish to "get fit" The amount of work required feels daunting when we look forward. In reality, we simply need to build a life

Gordo Byrn

@feelthebyrn1

2 years

SuperVet Fitness Easy as 1, 2, 3 😉 Blog on Monday Graphic via @Alan_Couzens

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Gordo Byrn

@feelthebyrn1

5 months

Weekend in ATX Last minute race tips and a signed copy of @B_Holmer 's book Tomorrow is going to be a wee bit slower than Brady's 1:09 in Houston last week 🔥 Bonus: got to meet Baby Lee

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Gordo Byrn

@feelthebyrn1

6 months

Time-constrained performance protocols miss the point When I'm constrained for time, all sustained intensity comes out of my program. While it can 'feel good' in the short term to add stress, I've found it doesn't work in the long term. Here's what helps: ✅ Easy cardio

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Gordo Byrn

@feelthebyrn1

1 year

How Your Zones Change As Fitness Improves • Most athletes expect their "Zone 2" to get wider as fitness improves. • That's not what's happening. • A better description is your Easy Pace / Zone 1 gets wider. A new video explaining what to expect 👇

How Your Zones Change As Fitness Improves

Athletes expect their "Zone 2" to get wider as fitness improves. That's not what happens. What you will find is your Easy Pace / Zone 1 gets wider. I demonst...

www.youtube.com

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Gordo Byrn

@feelthebyrn1

9 months

Primer for tomorrow's video on Intensity Mix For Metabolic Gains Read Alan's description in the quote tweet Listen to San Millán discuss fatmax and it's relation to "Zone 2" (posted that link yesterday) Watch Seiler's YouTube video on Training Intensity Zones (7 minutes of

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Gordo Byrn

@feelthebyrn1

1 year

Building Your Long Run After Frequency Comes Duration Clear Actionable Advice • When To Go Longer • How To Progress Duration • Favorite Variations • Advanced Techniques All The Pieces For Your Basic Week 👇

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Gordo Byrn

@feelthebyrn1

8 months

Primer for Thursday's article by @JohnHellemans John puts athlete feeling front and center of the training process • Comfortable vs Uncomfortable • Relaxed vs Strained John always encouraged me to START with the feeling THEN refer to my gizmos

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Gordo Byrn

@feelthebyrn1

10 months

Pauli Kiuru & Seppo Nuuttila Reflections By @JohnHellemans For five consecutive years, from 1990 to 1994, Finnish ironman triathlete Pauli Kiuru based himself in Christchurch during our summer to prepare for the upcoming Northern Hemisphere season. After more than eight hours

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Gordo Byrn

@feelthebyrn1

9 months

Stephen's post as well as the video (Picture below) kicked off an offline discussion that might interest. Zones and thresholds In my mind I had always conflated LT1 with the top of Z2 (which to be fair you do read in places). Your graphs and explanations put LT1 clearly right at

Stephen Seiler

@StephenSeiler

9 months

Comparison of steady sessions at what I believe are reasonable Z1/Z2 versus Z2/Z3 border power outputs on an indoor bike. No lactate measurements, but (calibrated) HR drift supports that the 205 and 225 W estimates are reasonable. I would use 180W for a pure Z1 session right

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Gordo Byrn

@feelthebyrn1

2 years

Wishing y'all a Merry Christmas and Speedy New Year Seeing as I'm back 🏊 🚴 🏃🏻, the Christmas Speedo tradition returns Mrs Claus hooked us up with matching monogrammed robes Santa brought my son his first paddles, for SwimRun

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Gordo Byrn

@feelthebyrn1

1 year

Work Before Work Rate Had the opportunity to chat with Nils van der Poel on my trip to Sweden He asked about typical base training durations in triathlon. I said 13-16 weeks then athletes start racing His response, "Wow, that's really short" To elites at Nils' level, a "hard

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Gordo Byrn

@feelthebyrn1

1 year

Cycling As A Foundation For Metabolic Fitness I make my case and explain how to implement • How To Target Your Metabolic Training • Managing High-Intensity Sports ⛷️🚣⛸️🏃🏋️‍♀️ • Run:Walk • The Role Of Shorter Intervals 👇

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Gordo Byrn

@feelthebyrn1

2 years

Our 10/11 yo are losing their swim coach to a job with the fire dept I've agreed to step up and swim with them - they were fired up by the news A motivator of my return to fitness was re-creating the capacity to enjoy exercise with my family Coach Monsy designing our program

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Gordo Byrn

@feelthebyrn1

2 years

4 Tactics To Prepare for Half Marathon and Half Ironman Racing, While Staying Healthy and Enjoying Pain Free Running • No Back-to-Back Runs • Eccentric PreHab • Mobility • Supplemental Cycling 22 weeks in, I'm moving to the next level 👇

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Gordo Byrn

@feelthebyrn1

8 months

Using The Bike To Improve Running Tomorrow's article contains a Six-Week Template, with sample workouts. The article is geared at everyone from novices to competitive athletes. The Six-Week template is less than what I have recommended in The Multisport Marathoner series. The

John C

@lupinrider

8 months

@nerd_endurance @altini_marco @feelthebyrn1 is currently covering some ideas here on his you tube about using bike to help running. makes sense to me.

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Gordo Byrn

@feelthebyrn1

8 months

Too many athletes have an upside down training focus Last September the workout in the pic would have taken me 15 bpm higher and ended at the top of Zone 3 Today it was a Zone 1 effort Fit Before Fast

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Gordo Byrn

@feelthebyrn1

1 year

Back Racing in 🇸🇪 Today Some things never change Björn Andersson, 3rd out of the water and 1st off the bike for the halv-IM First time having the three of us together since 2015

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Gordo Byrn

@feelthebyrn1

2 years

8 and under girls start Tested the shoes and we're ready to go Little kids packing it down for the big kids

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Gordo Byrn

@feelthebyrn1

9 months

Tomorrow's video is about making sure your Zone 2 is really Zone 2 (🚴 & 🏃🏻). I'll be using the tests in the pic to explain how to target training The quote post is a useful primer on why targeting matters. I had my zones set too high and my mitochondrial function decayed. With

Iñigo San Millán

@doctorinigo

10 months

A few comments regarding #zone2 training: When I started the Zone 2 concept ~30 years ago, it was successful with elite athletes but back in the days, nobody talked about fitness, longevity, mitochondrial function or metabolic health. Back then it was more about improving

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Gordo Byrn

@feelthebyrn1

2 years

My 80 yo goal is hoisting my carry-on into the overhead bin, with ease, when I travel November means it's time for the 53 yo equivalent Clean and press the SkyBox Vail Opening Day, tomorrow

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Gordo Byrn

@feelthebyrn1

29 days

Testing Duration Big day with my friend, @markpietrofesa , yesterday My first time training Ironman race duration since coming back. Ride time was 10 hours. It was my first ride where I did more than the kilojoules of an Ironman bike leg. Duration and kilojoules are useful

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Gordo Byrn

@feelthebyrn1

15 days

Run Metabolics Distance runners, if you don't ride then you're selling your fitness short. My profile is an example of what you can create with a whole body approach to fitness. As a bonus, if we swim then we end up with a balanced physique The green line in Pic 1 is my

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Gordo Byrn

@feelthebyrn1

1 year

Joe Friel, Coach of Coaches @jfriel • Meeting My 1st Master Coach • The Nutrition Principles That Changed My Life • The Power of Belief • Advice that took me 20 years to figure out 1st in my Mantras From Mentors Series 👇

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Gordo Byrn

@feelthebyrn1

4 months

How I Use @TrainingPeaks I put together a seminar walking you through: ✅Setting Up ✅Tracking Workouts ✅Forward Planning ✅Avoiding Loading Errors

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Gordo Byrn

@feelthebyrn1

11 days

Lifelong Athletics From 25 to 55 ✅ Getting jacked in my mid 20s turned was a great decision We each have windows in our lives where it's easy to put on functional strength and muscle. Females have a shorter window than males - especially for upper body development. ✅

Max Stoneking, DPT

@max_stoneking

11 days

@Roadman_Podcast @feelthebyrn1 What can you do at 25 to set up for athletic enjoyment at 55?

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