Jump to content


  • Content Count

  • Joined

  • Last visited

  • Days Won


MJK last won the day on March 1 2017

MJK had the most liked content!

Community Reputation

125 Excellent

About MJK

  • Rank
    Who is Betty Ford anyway?

Previous Fields

  • Year of first Tri race?

Recent Profile Visitors

465 profile views
  1. Lol. What a revelation! 'We developed the ramp test'....ha ha. Any coach with a decent brain knows a 20-minute all out TT will feature a higher anaerobic energy contribution for some athletes eg. short course athlete than others, and therefore applying a 95% multiplier to it is going to be inaccurate. I've been using ramps, and ramps only, for years. https://www.youtube.com/watch?v=TgF7KU19Wwk
  2. MJK

    Short pools

    What is so short about a 20m pool when many elite swimmers have smashed out 70K a week plus in a 25m pool...and they are covering that 25m well faster than you'd be covering 20m. I can't see why it requires any mods to a training session at all myself. Plenty of US Olympians have grown up or still are logging countless hours each week in a 25-yard pool (22.5m).
  3. Fair crack Willie, touch-wood, my body isn't broken. It's just as tight as a camel's arsehole these days. My ROM and elasticity is leaving me. 😉 I'm pretty resilient on the back of consistent training, but I do like some cushion under foot, some guidance, low drop, and a shoe that let's my feet work in them a bit. The best Clifton is my first one that is probably about 3 years old now....I save it just for racing. It's got heaps of rocker in it compared to the newer, heavier one's they released in subsequent years. Bent like a banana and makes for a great transition of the foot across the ground. Let me research this Fastwitch thing a bit on Youtube, mate. Thanks. Matt
  4. Willie, I can't see the Fastwtitch on the site? And is it ok up to 70.3 distance? I train in the Hoka Gaviota and race in Clifton. I use an orthotic although still prefer a touch of guidance, with adequate cushioning! BUT...needs to be light enough (talking race shoe here....years back I loved the old Nike Lunar Race with my orthotics in them for the control element). Hoka Clayton...a bit too hard of a ride for me. A bit like how I find the Ahari versus the Gaviota (similar motion control but the Ahari too hard) Hoka Tracer...way too narrow for me. Tell me what I need mate (training and racing both is good), it's a poor allocation of my time. US Size 9.
  5. MJK

    9 weeks till Ironman Australia

    I ONLY ride the trainer...except the day before the race at the race location, which I use to 'get the feel for the road again', especially the speed/skills elements. Or when I run a training camp in Kona, or a week in Forster visiting family 1x a year. But essentially I can go 5-months, easily, between road rides. I ride the trainer 11-14h a week, every week (except the week before/after I race, a few times a year). The primary reason for me is safety, given where I live, and my responsibility as a father. The other would be effectiveness of the training. I'm not sure it's made me soft in the mental toughness arena. But I'm guessing some people might have trouble replicating it...even if they go training in the rain. Especially over a 15 year period.
  6. MJK


    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.
  7. MJK


    Mate, it's circa 2x your best 70.3 run day at same effort. Close proxy.
  8. MJK

    Leg shaving....

    Jesse Thomas wind-tunnel testing. 'Just do it'.
  9. MJK

    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.
  10. MJK

    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.
  11. MJK

    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.
  12. MJK

    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.
  13. MJK

    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.
  14. MJK

    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.