#354 - The Ironman Game Plan

Today we look at the coaching philosophy from Dan Lorang who helped make Jan Frodeno and Anne Haug BOTH Ironman Champions in 2019. We don't always talk about pros, but amateurs can take a LOT away from these approaches to training and racing. The discussion was ignited by this article in from 220 Triathlon. We've been talking about a lot of this along the way, but today take a deeper dive into each of the elements both Frodeno and Haug said helped them become champions in Kona. "His biggest ability is to slow me down, something no one before has ever done. This enabled me to get consistency, and not just amazing training days but actually okay days and good weeks that make very good months and great years." – Jan Frodeno CONSISTENCY IS THE KEYWorking for long-term results … identifying their physiology and what workouts they can handle, and build up from there."The well being of his athletes is always top priority" - Anne HaugSlow, very healthy progressions… that peak and hold as long as you can… but never go overboard for a short-term goal. LISTEN TO YOUR BODY -With distance coaching there is a responsibility of the athlete to listen to their body and give good feedback.Coaches need to analyze workload.Supporting and empowering athlete decisions.Short term decisions for long term resultsHow to manage Zone 2 Workouts MANAGE YOUR STRENGTHS AND WEAKNESSESBuild a complete triathlete that can react to any race scenario.Enjoy THAT PROCESSIronman is about energy management.Triathlon is ONE sport.The swim may take the most effort to manage your weakness"If you're behind in the swim, it takes more on the bike to catch up… than it affects your run." - Jan Frodeno ESTABLISH TRAINING PHASES - Technique and vo2max - increase aerobic capacity Strength and endurance Economisation and race intervals "Getting benefit from intervals and not only training long." - Frodeno MANAGE THE MOVE TO IRONMAN -It takes time to adapt to longer distancesDoing it faster risks injuries and failing"The hardest thing for me when moving up from ITU races was the bike." - Anne HaugYou have to be able to push big watts for a long period without drafting. BALANCE IN AND OUTDOOR RIDINGEasier to do intervals on the trainer - saferFrodeno almost always runs outside. BUILD RUN STRENGTH OVER SPEED -Long uphill runs at low intensity for strengthLong runs intervals of 1km race pace 1km easyYou have to build a cake before you add icingRunning for IM racing is more about strength and endurance than speed…. Speed work mostly in prep for 70.3. … This year I couldn't handle much high intensity - Haug   RACE SHARPDon't use races as training sessions. When you race, race.Racing as a performance diagnostic…. prepare… then evaluateIf I'm on the start line, I want to go all-in - Haug TEMPER NUTRITIONAL EXTREMES - "…extremes never really work for me. The more I restrict myself, the worse I go." - Frodeno DEVELOP YOUR OWN TRI PSYCHOLOGY - Not letting the pressure be too high on yourself Concentrating on yourself and not others in training Think about race tactics and training situations Looking for an awesome coach this season? Former Professional triathlete, Jessica Jacobs is now coaching for C26 Triathlon. Check out her bio and contact information at our Coaching Page on C26Triathlon.com  If you're looking for a great custom coaching plan, please check out the new C26 Systems Plan for 2020 at the new c26triathlon.com. Coach Robbie will lay out your entire season (from 12-40 weeks) culminating at your A-Race. Take the confusion out of your entire year for only $499. The package includes team events, access to our online hub resource library, priority camp registration and more.  Big Shout out to podcast listener and Wordpress designer Bobby Hughes for helping get the new c26triathlon.com off the ground. If you like what you see and may need a website, check out Bobby's work at https://hughesdesign.co/ You can also slide by www.crushingiron.com which is now the official blog page for the podcast. Community and coaching information are at www.c26triathlon.com  Our 2020 C26 Camps are sold out (other than swim camp) Find out more on our Camps Page. If you'd like to support the Crushing Iron Podcast, hit up our Pledge Page and help us keep this podcast on the rails. Thanks in advance! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.c26triathlon.com Mike Tarrolly - [email protected] Robbie Bruce - [email protected]