Week of Kona / Mark Allen and Tim O'Donnell on Building a Podium Performance

Our Kona coverage continues with two legend of the sport, six-time Ironman World Champion Mark Allen and Ironman Champion Tim O'Donnell, who's fresh off a third-place finish in Kona. Both of today's guests have made appearances on EP before: Click here for Mark's appearances; and TO's visit here. http://www.enduranceplanet.com/?s=mark+allenhttp://www.enduranceplanet.com/eps-4th-of-july-weekend-special-catching-up-with-pro-triathlete-tim-odonnell/ On this show you'll learn what went into TO's podium performance with Mark as his coach, including what was needed to make a comeback after a disappointing day in 2014: - Why TO hired Mark as a coach including his goals for longevity and to avoid overtraining- TO's 2014 race in Kona was not a good day and ended with TO in 32nd - what happened that day? (In 2013, he had been 5th)- After Tim's 2014 race what did Mark think, and what did he see that needed more work or change?- "Holes in TO's physiology" that Mark honed in on to fix- The increase in aerobic training/MAF Method- How did TO adjust and handle Mark's approach to the coaching program? How did it differ from what he had done in past training?- A careful balance between aerobic base work and race-simulation intensity- Strategically and progressively adding in race specific intensity (2-month kona-specific phase)- Developing better fat metabolism via the aerobic training- Nutrition strategies, and discussing TO's tried and trusted nutrition plan- Mark's take on nutrition for pro's vs. age groupers- TO's race nutrition breakdown: what he ate for breakfast, during the bike and on the run (80-85g/CHO an hour on the bike @ ~73kg bodyweight)- The 2015 IMWC race plan & execution- TO breaks down his 2015 performance including when he pulled into 1st on the bike and what was going through his head- TO's 2:55 marathon and that final pass by Andy Raelert- And... finishing 3rd. 'Merica!- Back to the drawing board for 2016 - what will they work on next for Kona's to come...- and more! For more of Tim's race history and results click here.