80/20 Triathlon: Get Faster By Training Slower with David Warden | EP#121

That Triathlon Show

Mikael Eriksson

Health, Swimming, Endurancesports, Run, Cycling, Health & Fitness, Fitness, Ironman, Swim, Bike, Sports, Running, Sportscience, Triathlon

4.9 • 596 Ratings

🗓️ 23 April 2018

⏱️ 58 minutes

🔗️ Recording | iTunes | RSS

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Summary

Multiple studies reveal runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent at moderate to high intensity. David Warden, co-author of 80/20 Triathlon explains why and how you will become faster if you start doing more slow training. IN THIS EPISODE YOU'LL LEARN ABOUT: -What is the 80/20 intensity distribution in practice -What is the science behind 80/20 intensity distributions -How most age-groupers fall way short of doing 80% of their training at an easy intensity: most do only 50%, if that. -Does 80/20 still apply if your total training volume is low? -Practical advice for getting started with 80/20 training. SHOWNOTES: https://scientifictriathlon.com/tts121/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! Ventum - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike. LINKS AND RESOURCES: * Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120 * 80/20 Endurance website * 80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels * 80/20 Running: Run Stronger and Race Faster By Training Slower * Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is@SciTriat.

Transcript

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0:00.0	I was just looking at some research from Sanbach in 2011 that looked at all the world-class
0:05.6	Norwegian cross-country skiers and they actually were spending 85% of their time in Zone 1,
0:13.4	not even Zone 1 to Zone 2, but Zone 1, it was 85% of their time.
0:17.5	The Traflon So, 121. of their time. That Traathlon show, 127.
0:34.3	Hey, what's up everybody, and welcome back to another episode of That Triathlon Show, the podcast presented by Scientific Triathlon.com.
0:44.9	I'm your host, Michael, and on today's episode, I interview coach David Warden, and the topic will be why and how you most likely need to train slower to get faster.
0:58.0	I'll give it away right here from the start.
1:02.0	This is all about not getting stuck in that grey zone that feels like you're getting a good workout in,
1:08.0	but you're still fairly comfortable.
1:10.0	So that's not a great stimulus,
1:11.9	and it actually takes away from the workouts we really need to go fast. And there's a ton of
1:18.8	studies, as we talked about actually in last episode a bit, that reveal that endurance athletes
1:25.0	improve the most when they consistently do around 80% of their training
1:30.8	at a very low intensity and the other 20% can be moderate to high intensity.
1:37.4	And that 8020 distribution is the idea for the name of the book that David is coming out with together with Matt Fitzgerald.
1:48.3	It's called 80-20 Triathlon and it will be out later this year.
1:52.9	But today, David and I discuss that topic in advance and you can check out that book later as it comes out.
2:01.6	So we get into all sorts of things about this, like the science behind it,
2:07.6	how most age groupers usually train. It is not 80-20.
2:12.6	We discuss whether this still applies if you have a low training volume,
2:16.6	like training five, six hours per week, and of course a lot of practical advice for how to get started with 80-20 training.
2:25.3	One thing that I want to mention about David is that in addition to being the co-offer of 80-20 triathlon, he's also the co-author of triathlon science. He actually
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