Sunday Summary 16 October 2022

Top Threads

  1. Fast After 50 – Ironman
  2. Team “Feel The Byrn” in Sweden next June
  3. How to review an Ironman Bike File
  4. How to Qualify for Kona
  5. How to review an Ironman – more next Tuesday on Twitter

Endurance Sport Tips

High Performance Habits

Racing A Fast Ironman After Fifty

Found this in the archives – memories of a very good day
5th Ironman in 14 months, October 2000

With Ironman Hawaii last weekend, there is a treasure trove of data waiting to be mined.

I took a look through my speedy friends’ activities to see what I could learn.

I started with a summary of January to October weekly averages.


16.25 hours a week, every week, for decades

The first thing I noticed is they do a lot of exercise!

That said, it’s not as much as I expected. The implied range is 12-22 hours a week. When I was a speedy 40-something, my range was 18-28 hours per week.

So perhaps this is a “stay good” level of training – these guys are already at the top.


What can you, and I, learn from these athletes?

Think about a Basic Week and forget about the pace that you’re going.

  • Three swims
  • Three runs
  • Bike leads metabolic fitness improvement
  • Strength work to address personal limiters and injury risks
  • Mobility – 10′ minimum every single day

My Rx for you, and me, would be 5 months of that program (November to March).

That might seem like a lot but ~300 aerobic hours is a drop in the bucket compared to the lifetime mileage of top endurance athletes.


What a best-case scenario looks like in Kona.
Showing the vibe I want to the bring to my training, and racing, going forward.

How fast are these guys?

I started by pulling up the marathon splits of the Best-of-the-Vets in Kona.

  • Mens 50-54 ran 3:15 to 3:40
  • Mens 55-59 ran 3:25 to 4:00

Not as fast as expected, except for the handful of sub-3:20 tropical marathons.

I headed over to the Boston Marathon site to have a look.

  • Mens 50-54 was 2:30-2:45
  • Mens 55-59 was 2:40-2:55

Still really quick, and my pals remain quick over shorter durations


Implications for me, and you.

Best in class race pace is ~8 minutes per mile, ~5 minutes per km

Right now, fresh, I can run that 30 bpm under max, 15 bpm under threshold – I’ve been running for five months, it’s reasonable to expect some improvement.

The best Ironman athletes (50+) in the world aren’t running much faster than 8 min mile pace – takes a lot of pace pressure off my run sessions.

Might do the same for you…

…and that would give you energy to place elsewhere in your program

…or recover faster

…or do something else!

That’s enough for today, more to come

Sunday Summary 4 September 2022

Top Five Threads

  1. I pulled together Lactate Testing resources
  2. Aerobic Threshold Tips – an important physiological point, missed by most
  3. How To Progress as a Self-Coached Athlete
  4. How to Review an Ironman Race
  5. Some Issues are Unresolvable (blog tomorrow)

Endurance Sport Tips

High Performance Habits

Athletic and Business Humility

kona27

When I think about success, I experience the human quirk of self-attribution bias.

In other words, I believe that my failures are due to external circumstances (those damn flat tires) and success is due to my own efforts (my life today).


parade

In athletics, I played the game of Ironman Triathlon (swim 2.4 miles, bike 112 miles and run 26.2 miles). Two observations about the game, at the time I played it:

  1. Very few people were willing to subject themselves to “proper” training
  2. Most winning times (today, any venue) would have been world-records when I raced

Two ideas flow from these observations.

First, if “winning” is important then find a narrow niche where you enjoy working your a$$ off.

Second, in a field where not many people are willing to do-what-it-takes, be cautious with your self-assessment.

World class is a lot easier when you’re not competing against the world!


thegirls

I was able to play triathlon, because I spent a decade playing Private Equity, in Europe and in Asia.

The only way you can lose this game is by going bust:

  • Gather money every five years => each fundraising created a stand-alone “fund”
  • Split each fund into a dozen deals, invested over 3-5 years
  • Use borrowed money as well as equity
  • Wait 4-6 years then sell the deals and keep 20% of the profits

What makes this game interesting is the “house” received an annual commission (2% of equity).

Over the last fifty years the sector went from ZERO to over $500,000,000,000 annual volume¬†=> generating a lot of fee income and creating a buyer’s circle where your competition bid up the assets you already own.

If you think you missed out because you weren’t in finance then you might be mistaken. Similar dynamics have been in play in your real estate market (and sectors touched by venture capital).

From 1980 onwards, rapidly increasing assets under management wasn’t the only tail wind.

There was the long term debt cycle (10-year treasury rate from 1/1/1979).

fredgraph_10.png

Chart looks similar if you use 30-year treasury rate…

fredgraph_30.png

…the debt cycle fed into the stock market (y-axis log scale, SP500 from 1/1/1979).

SP500_40.jpg

I started high school (37 years ago) in the bottom left-hand corner of the stock chart. Is it any wonder that I expect things to always work out?

It is human nature to associate my effort with my results. Some will say this association is obvious!

I am not sure. I know that I ignore external factors and hidden evidence:

  • of people who worked hard and didn’t succeed
  • of crooks and bozos that have done very well

My mantra, “Let’s be careful and remember we are far less talented than we think we are.”

Pre Race IVs

Given that blood transfusions are in the news, with an interesting history of their use in cycling available, I thought that I’d put this out there.

The first I heard of pre-race IVs in triathlon was a decade ago. The context was their use to increase blood volume in the 80s. The timing was before an Ironman triathlon.

I’ve used sodium citrate in a pre-race drink and that’s been reported to increase blood volume. Given that there are numerous pre-race beverages that contain sodium citrate, perhaps we’re talking about a similar mechanism. However, you don’t need to travel with a doctor to drink a beverage with sodium citrate.

I’ve started hearing about pre-race IVs again, in the context of professional and elite amateur triathlon. While we might be talking about saline and vitamins, it does make one wonder what else might be in the bag and if the IV is part of a larger program.