Gordo Byrn stands out as a highly accomplished triathlete, coach, and mentor. Renowned for his outstanding triathlon achievements, he has participated in numerous Ironman and long-distance events, gaining admiration for his unwavering dedication and exceptional performance. Beyond the racecourse, Gordo's impact resonates through his co-authored masterpiece, "Going Long: Training for Triathlon's Ultimate Challenge," a definitive guide cherished by triathletes seeking comprehensive insights. His thought-provoking blogs and writings serve as a testament to his expertise, offering a treasure trove of knowledge to the endurance community.EPISODE OUTLINE:00:00 Immediate Onset Muscle Soreness01:29 Race Conditions and Limitations03:04 The Importance of Run-Walk Strategy04:30 Biomechanical Limiters and Central Fitness05:26 The Slow Progression of Biomechanical Limiters06:22 Setting Running Benchmarks and Intensive Stamina08:20 The Desire to Improve and Overcome Biases09:07 The Importance of Connecting with Coaches09:19 The Need for Patience and Time10:24 Balancing Volume and Recovery10:47 The Fear of Giving Up Central Gains11:15 Building Peripheral Fitness and Overcoming Limiters12:13 Working with Coaches Who Have Experienced Similar Struggles12:40 Finding the Right Approach to Workouts13:31 Training as a Serious Amateur14:55 The Shift in Perspective with Age15:46 Feeling Good in the Body and Taking a Holistic Approach18:17 Using Data to Validate Feelings and Vice Versa19:52 Metabolic Fitness and the Use of Tech and Data21:18 The Importance of Volume and Biomechanical Limiters22:42 Adding Volume with Cross Training and Recovery23:39 Accelerating Gains with Lower Volume and Higher Recovery24:37 Accepting the Limitations of Peripheral Adaptation25:33 The Dangers of Rapidly Increasing Volume26:02 Gradual Increase in Volume and Managing Depletion26:32 Managing Volume and Recovery for Long-Term Progress27:29 A Protocol for Adding Volume Gradually28:24 Using Cycling to Generate Metabolic Adaptations30:21 Balancing Endurance and Strength Training31:17 The Benefits of Easy Cycling and Easy Swimming32:17 Depletion Training and Metabolic Fitness33:15 Metabolic Capacity and Depletion Training34:40 The Impact of Athlete Size on Depletion Training35:41 Improving Metabolic Performance with Easy Cycling36:12 Lactate Testing and Metabolic Fitness37:04 The Importance of Easy Days and Recovery38:55 The Benefits of Hills and Flat Training39:23 Building Durability and Endurance for Long Races40:19 Adding Run Volume and Maintaining Easy Cycling41:46 Managing Depletion and Instability in Cycling42:49 Alternating Hill and Flat Training for Variety45:08 Balancing Running and Cycling Volume46:48 Gradually Increasing Running Volume48:14 Separating Biomechanical Limiters and Volume Increase49:06 Adding More Running Volume and Benchmarking50:33 The Time and Patience Required for Marathon Training51:55 Avoiding Instability and Fatigue in Cycling54:54 The Endless Possibilities for Training Adjustments57:20 The Importance of Late Race Durability01:00:13 The Potential for Running Fast AgainKEY TAKEAWAYS:Balancing central fitness and peripheral fitness is crucial for overall performance improvement.Addressing biomechanical limiters is essential to unlock performance potential.Training as a master's athlete requires a focus on volume, recovery, and patience.Data and feel should be used together to inform training decisions.Adding volume gradually and managing depletion training can lead to long-term progress.Easy days and recovery are important for maintaining consistency and avoiding injury.Balancing running and cycling volume can help improve overall endurance.Alternating hill and flat training can provide variety and improve performance.Late race durability is crucial for maintaining performance in longer events.Time and patience are key in achieving marathon training goals.TRANSCRIPT:https://share.transistor.fm/s/941bdde4/transcript.txtEPISODE LINKS:Gordo Substack: