My Training Is Too Slow: Here's Why It Needs to Change

Changing my training a bit and why I think I'm training too slow.

💻 More on My Life! 💻
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#thesimonshi #triathlon #ironmantriathlon #triathlonlife #triathlonmotivation

Timeline:
0:00 Meeting Up With Evan For Workout
1:25 Warming-Up + Why Train Faster?
3:17 14x400 Run Workout
5:25 Workout Recap
6:29 Ironman Race for Evan
7:31 Pro Swim Speed
8:35 Pro Bike Power
9:30 Lange's Run Pace

Simon Says Tri! 🏊🚴🏃

[clavergne]

I feel that adding in these hard tempo workouts are critical. I know it has improved my pacing by at least 15% in the last two months. Really cool to see how you pushed through the pain to go a few more reps, that mental toughness I know that will pay off in the long run. This was a great simple video.

[kevindrews]

It’s awesome to see you doing a session very similar to the one I have on the schedule in the morning.

You are an great inspiration.

Talk the talk and walk the walk!!!

[hunta]

It’s those really hard workouts where you question everything and wonder why am I doing this? That tests who you truly are! Wtg for sticking it out Simon!😄😎

[rashon]

Good idea cutting back on the swim, it’s already your strongest discipline and there’s not much time to be saved there. I kind of think you need a dedicated run block… more mileage, longer long runs, and structured speed work. Seems like you often cramp or blow up on the run and could shave off a lot of time

[zakcollins]

Hey Simon, just on your bike ambitions. there was a good GCN interview with a pro cyclist that increased his weight which allowed him to increase his FTP. not saying you should, but you weigh very little. adding 10kg in muscle might help you build power and therefore speed. ironmans don't tend to be super hilly, especially from what I've seen in the US it's relatively flat, so w/kg is not as important as watts in general

[Aniara]

I have a very hard time doing track sessions. It feels very unbalanced, turning while running, and I get very fatigued in my inside leg. Do you have any tips on how to handle that?

[LegendJeff]

Simon, something that might improve your running is to kick back higher with your recovery portion. The best runners almost kick their rear ends. Use your hamstring to pull the leg up after a strong push forward with the glute. This effectively makes your leg a shorter lever to rotate forward and makes the forwards knee drive easier and faster. I try to think of this feeling as ‘heels to sky’.

[henry-ufcq]

"Oh, i can run 4:30 no problem.
What's that? Per mile?!"

[andrewmetcalfe]

You are looking for the mitochondrial stimulus gained by ‘faster than race pace’ intervals, right?

Less is more. Aim for FOUR ONLY 400M intervals at 70 seconds or less, with a 1 minute float. If you can do that, add in another 2 repeats, and ultimately go to no more than 8 x 400M.

There IS a place for 400M intervals with more than 10 x 400 repeats, but not at the paces you are aiming (I’d suggest 12 x 400M at no faster than 78 seconds per rep - which is still around 16.15min for 5000M pace - so faster than you can presently run 5km): frankly I am perplexed on what you are going to achieve from that session - it looks to be run too fast for a threshold session and too slow for that real mitochondrial stimulus to ‘lift the ceiling’ that you seem to be chasing. And you were trashed after 7 reps.