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MJK last won the day on March 1 2017

MJK had the most liked content!

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About MJK

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    Who is Betty Ford anyway?

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  • Year of first Tri race?

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  1. Marathons

    Take the patient approach...and go for the even or negative split, with a ramp in perceived effort through that final 12K or so as you hold pace, rather than fall apart and pay big-time for being overly-exuberant early on. Economise your performance to run your best marathon IMO.
  2. Marathons

    Mate, it's circa 2x your best 70.3 run day at same effort. Close proxy.
  3. Leg shaving....

    Jesse Thomas wind-tunnel testing. 'Just do it'.
  4. 60-64 age group 9:46. Wow

    Rob Barel, one of the absolute former greats and as a triathlete brought new meaning to the word professional. He was based out here on Sydney's northern beaches back in '86 I think it was, winning plenty of races including an Oly Tri that was part of the national series at Port Macquarie. Taught many of the top local guys a thing or two about training, looking after yourself, etc. Also never had kids. But did have a wife that was almost a personal sougnieur his whole career. Fair bet he disappeared to the French Alps for training camp pre race, as he used to do. He was a superstar in Europe. I did a very short racing stint in Europe in '92, staying with a good friend, Lucien Loyens, who was good mates with Rob, and we traveled together to the European Championships (Rob won). I always requote Rob telling me the day before the race, 'Matt, you've just got to eat!' as we stopped to consume a very large rice-based pie along the way, and just how large his level of food consumption really was. To my knowledge this a return to triathlon after quite an extensive break, but still always staying fit in the interim. I reiterate...the guy was unbelievably professional. The sport was no hobby. It was a career in every way, and his actions reflected that 24/7. Much of what I saw from Rob is what I try to pass on to any professionals I work with. By memory he was off the front on the bike in the Kona pro race back in about '85, and finished well up.
  5. Jacobs will win kona apparently

    Nobody needs a 60-minute threshold session. That's way too much load. I don't care what Coggan or the '2-4 x 20-minute FTP' people say. Even less so for Ironman. It's the near best way to kill your long endurance, though. There's another threshold lower than this that's a bit more important for a race of that distance, and jamming that farker up closer to the popular 'threshold' is in my opinion the real key to success over a race of such duration. Plenty of shorter distance athletes have a high 'threshold'...but less ability to control lactate on the way up to/closer to that threshold itself as the best long distance guys do.
  6. Jacobs will win kona apparently

    2 weeks is defo enough time to get an adaptation from a workout IMO. You need to be so fit that these sort of sessions don't beat you up, especially on the bike. It's not like he is time-trialing 170K either, at a guess. It's a long race, and you want to race fast on a low lactate and pulse rate...that comes on the back of the lactate clearance the miles and the lower aerobic work gives you, that supports any harder training you do, but also builds up the mitochondria and capillary numbers/sizes, whatever the scientific intricacies are...that makes you an aerobic animal. Given that the pro's typically know how to do their endurance training at more appropriate intensities than typical age groupers (and this also what helps them get the bigger volumes in), they keep it up to themselves closer to the race, to preserve/maintain adaptations, not let their lactate curve start to kick up because they are cutting volume, couch surfing and adding too much intensity, and to maintain their blood volume into the race. I know Brett used to keep some athletes moving more right into the races, often for their muscle fibre type (naturally slower athletes/no sprint speed more volume, the speedsters less) but also for their personality...keeping the nervous types moving so they think less and keep belief in their fitness level. The phrase "as long as they replace glycogen, I don't give a ****" comes to mind in reference to the training of even the day before the race. I don't know what Pete was doing in that 3h ergo/15-minute run session, but from what I have been told he is training to a 150HR cap or something which, in and of itself, doesn't sound like a particularly low HR for a circa 35 year old, unless he is a fast-beater (and also the reason why it's got me stuffed how the arbitrary 180 formula applies to people of the same age and health status, but with Max HR's and thresholds that are well different...in short...it doesn't). Michael Fox is 28, but if I sent him to a 150 pulse on the bike the kid would be driving hard and certainly only able to take a very low amount of volume at that level within his training week on the bike. Even on the run, the quantity would be limited. Going fast on fewer beats...that's the ticket. Back on topic, without the time to go back thru the thread, I think I recall a reference to 'Sweet Spot' in this ride. So #1 as above my understanding is the session was probably capped by HR. #2, if it WAS a designated so-called 'Sweet-spot' ride, which is marketed at 88-93% of 1h watts, but let's use 90% to simply....well, given the general rule of a 7% drop in power for each doubling of duration, then if the 3h ergo was done at that intensity then it would be very, very difficult/near impossible in the middle of a training block, when you consider that 90% watts should be circa 3h gun to the head TT watts. Lol. if it was 1h at that intensity of circa 90%, within a 3h ride...that's not going to kill him, but I don't know the power info her, or if he is holding a 150HR, then pulling back 20 beats, or at 150HR the whole way, what relative power level that 150 pulse equates to, if in using the HR he is chasing the pulse early and the wattage is subsequently high early then falling away as the the core temp/stress heats up as the workout goes on. I've got no idea and doesn't sound like anyone else does. Power data, from start to finish and intervals within, if any, would tell me more about the relative intensity/intensities of this workout. But I am pretty sure that given Pete's sensitivity, it was no near death experience. And if I was coaching him, it certainly wouldn't be his last long session before Kona because...#1 it's not long and #2 going off the HR it's a bit more than what I would call basic endurance intensity which, in dialing it back a bit, will easily allow a longer and less stressful ride or at least even if REAL long a different stress and one you can actually recover even faster from, and thus keep such sessions up to yourself closer to the race.
  7. Jacobs will win kona apparently

    It's a long race. And so you hold it up to yourself closer to the event, so that the very girl you need most, 'endurance', is not left far behind. Contrary to popular belief, you give up endurance before threshold/speed. Brett is (unless he's changed since I was involved with him) a big fan of still running 2h the weekend before (but easy) and biking 4h...but DEAD easy/slow (a regeneration pace eg. '25kph') at 5-days before an IM. I still had Michael Fox doing 24h of training at 2-1 weeks out, and 'long' over the weekend 1-week before his break-through race at IM Cairns (6th in 8h11m in a very tight finish, and with a 2:51 marathon)....and this was only 5-weeks after he was 4th at IMOZ. After a 10-day recovery block, we went straight back to full volume which, given he works 4-days a week, is closer to 30h a week than 35-40h. Frodeno: I’ve gone from calling it a taper to a race prep. This is because I still train a fair bit even during race week (20-25 hours) and tapering has become associated with resting/sleeping, and hanging out at a coffee shop too much, which I can’t wait to do after race day. The key is to “keep the engine running” and doing that just enough to still rest and recover from the hard weeks prior. The training routine stays much the same but in a reduced version—shorter sessions, shorter intervals but same intensity. Ryf: My taper begins six days before the race. So, the volume and intensity is still quite high until then. To finish off the block, I do a long run and slow long ride about four to five days [before] the race. After then, it’s all short to give the body a chance to recover, freshen up and fill up on energy. In my experience it's a mistake to think you can't impact form in periods well shorter than popular belief. I mean, at the end of a training camp, athletes can be going better on days 8-10 than when they started, despite the load of the preceding days. I laugh when I hear people suggest that at 4-5 weeks out from IM, the 'work is done'. That's a crock of shit. You can have a HUGE impact in that space, eg. coming off lower volume then doing 2-3 weeks of miles. And you can also give away your 'long' endurance form aplenty by trying to 'sharpen the blade' in the same period, by cutting too aggressively and adding too much speedwork. My own approach is to consider the 6-2 weeks (10-days) from IM period THE key period.
  8. Ryf on turbo

    Not propaganda from my experience, just standard practice in those parts. Short reps at high force, very low rpm, and subsequent low heart stress.
  9. IM World Record - Tim Don

    Just an inversion of last year and what goes on at the front of the race in Brazil. Last year McMahon got on the lead vehicle and Don was well back. This year McMahon missed it in the swim, Don made it, and probably recalled how last year's race played out so made the move himself. They love to play with numbers so I am sure that Best Bike Split can totally ratify the legitimacy based on 'FTP', course, weather, etc. ;-) That said, Don had to put himself in position, and the RD's should keep vehicles at distance, keep away from the lead athlete or disqualify them...but having a fast race and the bonus of a world record has proven an influencer in more races than just this one. Again...no discredit to Tim Don. An 'equal' performance on the same course in a 70.3 is a circa 3h33m in my estimation. I can only guess that Kienle would have ridden a 3:55 or faster, apparently.
  10. AUS AG doping bust

    Lol, yeh I meant for that, too. But never rushed into my head as my first thought, because for me I've never coveted a slot....no disrespect to those that do, or the race itself, intended.
  11. AUS AG doping bust

    Obviously makes the bloke much better than he would otherwise be. But to mess with/risk/cheat using that shit, and only come 6th / 9:46.....total dip-shit. Can't see my own hormonal profile facilitating the development of shoulders like that, lol.
  12. Torn Achilles

    ;-) This. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4080593/ 3 years of hell for my wife after heading back to the US to see family and given a dose of Levaquin (banned out here, but cousins like Cipro are available) for a sinus infection. And her body will never be the same as it was previously. She was doing tendons like it was going out of fashion. Reaching up to put mugs in the cupboard, picking up the kids, first steps of a jog. It was totally absurd, and the physio's kept treating her problem by problem, but I was like 'wtf' this is not normal, surely these people can see you don't damage tendons as easily and frequently as this (they fray like electrical wire...and the drug rips all the magnesium and COQ10 from the cells). Many people damaged within hours of starting a course of this shit. Ruptured AT's first steps out of bed the next morning very common. As, unfortunately, is suicide, going off the forum my wife was in. Johnson & Johnson lost a class action over this drug. https://www.drugwatch.com/2016/01/26/jj-faces-800-m-levaquin-lawsuit/ A black-box-warning was put on the drug 1 month after my wife took it. But it's banned in OZ and NZ. Low body fat types like athletes are particularly more vulnerable. Avoid Fluroquinolones like the plague unless it's a last resort to save your life.
  13. New wheels req

    You should try the Gatorhardshells. 460g in weight per tyre versus 395g for Gatorskin. Slow as shit.
  14. Help me "learn to run"

    "Then face the fact that weight loss is 80% diet 20% exercise -- make it a date that in 4 weeks we'll be at port - lose 1 kg a week up till then". This comment is very important but so often ignored or not understood. With good diet/lifestyle habits, you should still be able to get to a very good body comp even without 'training'. It's a case of how bad you want it. if it's not a race that's the motivation, then the motivation to be healthy and energetic. If I was forced to not train/unable to train, through my knowledge, discipline, commitment and values I could stay within 3kg of my 'race weight'. Ok, that might involve a 30min walk each day as part of that approach, but it is doable. You can do it, too. Choices. To many I am going to sound like the Fun Police, I know. Lol. So I guess you want to set it up so that you are enjoying the process as well. I just see a lot of middle-aged freakin' time-bombs on the streets. There's defo no need to be what you might perceive as 'extremist' as me. That's me. What I value....not just sports performance, but good health (I admit that is questionable given the bashings I have give myself), energy, productivity, etc. But even a more moderated mindset is going to help many people in so many ways. Right now, Pete...your 'slow' is not 'easy'. There's a decent anaerobic energy contribution at a guess, despite the slowness. The health/diet improvement will play a big role in your progression. But without that...and the continuation of your current running approach...well, it's a less favourable path, mate, and one with a much higher potential injury risk as well. You can do much better, more safely, and with a resultant better blood chemistry to boot. Start to integrate a few positive dietary habits. And slow your 'runs' to a pace that you defo feel you could 'go around again no problem' at the end. Think these three words....FULL OF OXYGEN. If pro's can do recovery jogs at 5:45-6:00/km mate, with a 3:15-3:20/km 1h TT capability...then on a comparative basis, don't tell me your slow is slow. Lol. Good luck, mate.