#552 – Holding Pace and Effort

Crushing Iron Triathlon Podcast

Mike Tarrolly

Ironman, Nutrition, Triathlon, Podcast, Fitness, Swimming, Training, Coaching, Health & Fitness

4.7 • 724 Ratings

🗓️ 31 January 2022

⏱️ 56 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Holding pace and effort are probably one of the greatest skills you can master in triathlon. Today, we look at how that correlates to your bike power, run training, and swim effort. We start with FTP (Functional Threshold Power) tests, including: how you should use them, when are the best times to do them, and how to interpret results in a way that helps you train better. It’s an understandable approach to bike power along with some great thoughts to help your swimming.

Topics:

Good Ole Fashioned Sarcasm
FTP Tests (Functional Threshold Power)
Best way to get accurate power numbers
We have a “new” FTP Test
When and why should you test on the bike
How do you know if you’re ready for an FTP test?
Why you should want your FTP a little low
Aerobic base neglected
Intake and outtake without proper chassis
Ego and FTP
Intensity Factor in Cycling
What percentage can you HOLD?
Golf handicaps and FTP analogy
Women vs. Men regarding ability to hold intensity
How long can you hold effort and pace?
Testing anxiety
Pass/Fail Pressure
Swim Turnover
Pool times vs. Open Water
25 yards to a 50 meter pool differences
Percentage of Fade
Amount of bleed on the backend of the race
A swimming thought process you need to use
Don’t be reckless, be efficient
Arm flail vs. Power

Transcript

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0:00.0	All right, man, it feels like Grand Central Station here today does we are bumping on the hub we're
0:23.3	recording us on yeah recording us on a Friday but for you this January 31st
0:28.9	2022 might be the end of the month but it's the start of your week welcome aboard folks
0:34.3	this is the crushing iron podcast. We are episode 552.
0:39.9	Yep. And whenever you say end of the month, it always makes me feel like we need to do some
0:43.4	bookkeeping or something. Listen, there's the last thing that you need to do is any bookkeeping.
0:47.7	That's why we have someone else to do it for us because you and I can barely add as it is.
0:51.8	But we appreciate you, uh, appreciate you adding us to your playlist.
0:55.1	First time tuning in.
0:56.8	Thank you.
0:57.3	Well, I mean, I learned from the best.
1:00.4	I learned from you.
1:01.4	I learned from the best.
1:02.3	I try to drop those bad habits.
1:03.8	Well, I picked up a few of them.
1:06.2	Also, it's your first.
1:07.2	Speaking of picking up.
1:07.8	It's your first time tuning in.
1:09.9	Welcome.
1:10.5	We appreciate you giving us your time.
1:12.3	We know you have a lot of options in the triathlon podcast universe and just podcasts in general that your time is valuable.
1:17.6	So we appreciate you giving us a lesson today.
	...

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