#354 - The Ironman Game Plan
Crushing Iron Triathlon Podcast
Mike Tarrolly
4.7 • 724 Ratings
🗓️ 9 March 2020
⏱️ 68 minutes
🧾️ Download transcript
Summary
Today we look at the coaching philosophy from Dan Lorang who helped make Jan Frodeno and Anne Haug BOTH Ironman Champions in 2019. We don’t always talk about pros, but amateurs can take a LOT away from these approaches to training and racing. The discussion was ignited by this article in from 220 Triathlon. We’ve been talking about a lot of this along the way, but today take a deeper dive into each of the elements both Frodeno and Haug said helped them become champions in Kona.
“His biggest ability is to slow me down, something no one before has ever done. This enabled me to get consistency, and not just amazing training days but actually okay days and good weeks that make very good months and great years.” – Jan Frodeno
CONSISTENCY IS THE KEY
Working for long-term results … identifying their physiology and what workouts they can handle, and build up from there.
“The well being of his athletes is always top priority” - Anne Haug
Slow, very healthy progressions… that peak and hold as long as you can… but never go overboard for a short-term goal.
LISTEN TO YOUR BODY -
With distance coaching there is a responsibility of the athlete to listen to their body and give good feedback.
Coaches need to analyze workload.
Supporting and empowering athlete decisions.
Short term decisions for long term results
How to manage Zone 2 Workouts
MANAGE YOUR STRENGTHS AND WEAKNESSES
Build a complete triathlete that can react to any race scenario.
Enjoy THAT PROCESS
Ironman is about energy management.
Triathlon is ONE sport.
The swim may take the most effort to manage your weakness
“If you’re behind in the swim, it takes more on the bike to catch up… than it affects your run.” - Jan Frodeno
ESTABLISH TRAINING PHASES -
- Technique and vo2max - increase aerobic capacity
- Strength and endurance
- Economisation and race intervals
“Getting benefit from intervals and not only training long.” - Frodeno
MANAGE THE MOVE TO IRONMAN -
It takes time to adapt to longer distances
Doing it faster risks injuries and failing
“The hardest thing for me when moving up from ITU races was the bike.” - Anne Haug
You have to be able to push big watts for a long period without drafting.
BALANCE IN AND OUTDOOR RIDING
Easier to do intervals on the trainer - safer
Frodeno almost always runs outside.
BUILD RUN STRENGTH OVER SPEED -
Long uphill runs at low intensity for strength
Long runs intervals of 1km race pace 1km easy
You have to build a cake before you add icing
Running for IM racing is more about strength and endurance than speed…. Speed work mostly in prep for 70.3. … This year I couldn’t handle much high intensity - Haug
RACE SHARP
Don’t use races as training sessions. When you race, race.
Racing as a performance diagnostic…. prepare… then evaluate
If I’m on the start line, I want to go all-in - Haug
TEMPER NUTRITIONAL EXTREMES -
“…extremes never really work for me. The more I restrict myself, the worse I go.” - Frodeno
DEVELOP YOUR OWN TRI PSYCHOLOGY -
- Not letting the pressure be too high on yourself
- Concentrating on yourself and not others in training
- Think about race tactics and training situations
Looking for an awesome coach this season? Former Professional triathlete, Jessica Jacobs is now coaching for C26 Triathlon. Check out her bio and contact information at our Coaching Page on C26Triathlon.com
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Transcript
Click on a timestamp to play from that location
| 0:00.0 | We always try to build a complete triathlet in one sport, a complete athlete. |
| 0:09.0 | They just flat out, don't swim enough. |
| 0:11.3 | We swim a lot because I like to build complete total athletes who are ready for everything. |
| 0:16.8 | But as you just said, people who moan and grown about slower bikes and slower runs |
| 0:21.8 | and while they came on together, hey, how much you swim in and what are you doing when you swim? |
| 0:25.0 | Because it is all about energy management. |
| 0:46.6 | All right, man. Happy monday today is march 9th 2020 and welcome aboard the crushing iron broadcast good to be here happy daylight savings ha oh dude yesterday, I know, dude, I was thinking back to this morning and even my, well, |
| 0:59.3 | obviously myself, because people are just selfish. |
| 1:01.2 | But I woke up at, yesterday we woke up at 6.30 and, you know, 630, which used to be 5.30. |
| 1:08.2 | And Hayden was still sleeping in his own bed. |
| 1:09.9 | And I thought, this is just another |
| 1:11.8 | great example of, like, how you know how you feel, but then as soon as you look at anything that |
| 1:19.4 | you usually, like, used to equate to how you should feel, like, already just stirs the pot. |
| 1:24.6 | And that's why I'm like, man, I feel really good. Like, Hayden's still in his bed. |
| 1:27.8 | Like, I feel super rested. |
| 1:29.6 | And then I looked at the clock and it was six-thirty and I was like, oh, my gosh, like, |
| 1:32.8 | I haven't had this kind of sleeping forever. |
| 1:35.4 | And then I was like, oh, dude, it's 5.30. |
| 1:37.8 | It's day that same many times. God, I'm so tired. I missed an hour of sleep. And it was like, I felt great. And then I was like, |
| 1:45.1 | wait a minute, I just lost an hour. But yeah, it's a total worthless change in my opinion. I was really |
| 1:50.5 | enjoying it getting lighter earlier. I know that most people are a huge fan of it, you know, |
| 1:55.3 | staying light later. And I'm in that boat, too. But I like it being light early. I mean, I know it doesn't really affect you because you're usually up |
... |
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