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While my question is specific to one race, I think that triathletes from close to half or one third of the country have pondered this issue.
I got a medical deferral to Ironman Arizona 2020 and I have purchased a plan on Training Peaks which has two rides over six hours each (one at the end of October and the other at the beginning of November). Temperatures here in Eastern Washington are hovering in the mid 40s to low 50s during the day and some days haven’t even reached 40.
I dread the idea of riding on an indoor trainer for over six hours and I know how important it is to be on the road to sharpen bike handling skills. I got some great ideas off of the Slowtwitch forum but was curious if you or one of your great coaches had any input. I think I could handle a few hours outside bundled up and layers if it isn’t raining (rain, wind and 40 degree temperatures can be miserable).
If you feel this could warrant a few minutes on your podcast, I think it would help a lot of people.
I love the show! I live in Kentucky with relatively few hills for training. I have been running ultras for a couple years and wanted to know your and Lucho’s thoughts on how to train for races with significantly more vertical gain than I can am able to find. My current approach is to use strength training and the stair machine. But this comes at a cost of less time actually running.
Notes for context:
1) I typically train 6x per week. 2x for full body lifting. And 4x for cardio with 1 of those being on the stair machine and the other 3 running.
2) My hilliest running route can get about 60ft/mile and I’m doing 50k – 100m with up to 200ft/mi.
3) East coast races to altitude is not a factor. Just elevation gain.
On a recent show you listed risk factors for injury and a low turnover was one of them (I think!). Simple question — what stride rate is ‘low’?
Hi Endurance Planet. Firstly, I enjoy listening to you guys, keep up the great work!
I am a fairly serious runner, a 2:55 marathoner. For some time I have heard on this podcast and elsewhere that a higher stride frequency is preferable, all things being equal. Most elites hold a cadence in the 180 and so should we, for optimal performance. Research also seems to point to less ‘ground time’ (i.e. your foot’s contact with the pavement) as being similarly advantageous, and a feature of good running mechanics.
However, are these really the causes of faster running or just symptoms? All things being equal, if I increase my cadence, I necessarily run faster. While running faster, my time on the ground will shrink as time suspended in the air increases, right? Is this advice akin to saying: you can run faster if you just move your legs back and forth faster? If so is this sorta of empty and meaningless advice? Or am I missing something? Your thoughts… ?