Episode Synopsis "A Faster Run in Your Ironman and Half Ironman"

A solid run off of the bike takes focused work. Often, more running isn't the answer. Keeping high intensity runs very short and sustained efforts no faster than threshold pace is key for "transferable" pace.

Listen "A Faster Run in Your Ironman and Half Ironman"

More episodes of the podcast FC Endurance - Triathlon Tips for Iron and Half Iron Distance Triathletes.

• 30 Second Run Intervals to Help Your Running Speed
• Avoid these run mistakes for a faster run.
• What did Coach Adam do to pull off 9:55 at Ironman Arizona?
• What is lactate build rate and how it can impact your Ironman race intensity.
• Common mistakes in the weeks leading up to your Ironman
• A shift to lower cadence riding helped this athlete qualify for Kona back to back years.
• Message to my Athletes - Training is intentional.
• The oxygen cost of 95, 85, and 75 RPM - A case study.
• Knowing how much carbs and fat you burn below FTP is essential for a great race. This can be trained.
• Running slow to go fast: Case study of how a marathon runner improved her time by spending less time pushing the pace.
• A better Ironman run is not just about more running. 3 changes to help you run better off the bike.
• Are you training to deal with lactate or are you training to reduce lactate production? The distance you race makes all the difference.
• V02 Intervals, when used sparingly, are a great way to improve your performance. Here's one way we do these intervals.
• Push the watts you want to by dialing back your training intensity.
• High intensity intervals shouldn't be all out
• Your physiology should influence the type of training you do.
• Make this fundamental shift in the off-season
• A Faster Run in Your Ironman and Half Ironman
• Be Ready for the Mental Part of Your Ironman or Half Ironman
• Be Present In Your Workout
• #6 - Triathlon is One Discipline
• When I am not motivated...
• It's Not About CRUSHING Your Workouts
• Tap into Run Cadence for a Faster Run Off the Bike
• You Can't Always Be "ON"
• Sometimes life requires you to miss workouts. Balance is KEY