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W.D.L. November 2018: Hacking the IM Plan for Performance with Paul Curtin
Below you will find the video recording from my call / review with @Paul Curtin (M 55-59 AG). I really appreciate him taking the time to capture how he approached his year and the decisions he made.
Macro Changes: Body Composition, Running Form Swim Focus
Total Balance: Ability to rest when needed (down cycle for a few days) whether traveling or just tired.
Bike Bash Down: He really challenged himself on long rides in-season, and it paid off with the fastest AG bike at 70.3® Worlds and again on raceday at IMLou.
Run Resiliency: nothing really flashy here; you can see the value of the Run Durability Program (RDP) displayed across a full season!
Macro Changes: Body Composition, Running Form Swim Focus
Total Balance: Ability to rest when needed (down cycle for a few days) whether traveling or just tired.
Bike Bash Down: He really challenged himself on long rides in-season, and it paid off with the fastest AG bike at 70.3® Worlds and again on raceday at IMLou.
Run Resiliency: nothing really flashy here; you can see the value of the Run Durability Program (RDP) displayed across a full season!
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Comments
So much wisdom to be taken in here from both the training to the race day execution performance that supports the EN foundational values!
#ENMASTERNINJA
Congrats @Paul Curtin
I was particularly inspired by the fact that you didn't necessarily just add "more training time" to get better results, but instead you had more efficient use of the time you had to train.
I will personally be implementing the "Crush" Hyper-VO2 Outseason bike workouts and the longer "Inside-Out" bike rides.
Can you go into some specific details of how you increased your running stride rate over time? And how long of a process this was? (i.e. weeks? months? many months?) I have been in that ~175-180 range for years and have been running with a metronome and trying to focus on increasing it, but this has been months in the making and the second I turn the metronome off, I revert back to the lower plodding turnover rate...
I truly hope those with the KQ dream that are on the bubble , will not only watch this, but actually absorb what is required for that success, it didnt just happen , you outworked, out planned, and out executed ALL your competition....
I know we discussed post race day about the bike, and I think I got in your video what I needed for my next season.
I will make some hacks to the bike training to insert the Crush VO2 and Inside-out
I went back to all my data after listenning to this and my graphs look like your PY.
Thank you so much for sharing this knowledge !
Totally inspiring and another reason why this team and it's members rock!
Thanks @paul curtin for taking the time to share this very useful information with us! So very happy for you!
I'm 100% in line with your approach to building the bike. The approach of driving VO2 with super high intensity intervals followed by adequate recovery intervals worked really well for me this year too.
The Run Durability benefits are way beyond expectations - that is HUGE!
I'm super excited for you and looking forward to following your progress next year. Good luck!
@John Withrow -- I'll do a write-up on the run stride changes and post it; it was not an easy change to learn how to run like that, but I'll share what worked for me
I know you mentioned in another thread you'd post about your stride changes. As a tall loping chicka I'd love to hear what you did! I have made half a$$ed attempts in the past and would love to take another whack at it. Coming off a run injury so super slow, but A race is IMKY, so lots of time to work!!!