Cycling

Triathlon

Discover the personalized cost of my coaching for you - Juan

Hi, Juan. I don't see a video of you, but I see the question. So how much it costs to be coached by me, it depends. So it's a really individual one. It's also linked to to the results. So I really liked also that when the outlets have success that also the coach gets money and the other way around, so you're all in the same boat. But I could not mention you hear one fixed amount. It really depends.

The cost of coaching depends on individual situations, and is linked to results. There is no fixed amount for coaching services.

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The cost of being coached by me is not a fixed amount. It varies depending on the individual and is also linked to the results achieved. I believe in a mutual investment where both the client and the coach are in the same boat, sharing in the success. Therefore, I cannot provide a specific fixed amount without considering the specific circumstances and goals of the coaching engagement.

What are some top tips in order to get faster in the swim?

Swim faster with these top tips: focus on key areas, swim more frequently, and train in open water.

Hey, [? Ken. ?] So I would mention three points. First of all, focusing on one to two main topics that you want to improve in the swim. So look for a swim coach. He should make an analysis of the swim and pick out one to two-- maximum, two points-- that you want to increase. Second point is to go swimming more frequently. So it makes no sense to make a long swim, for example, over 5Ks and then you are already tired after 2Ks. And your whole technique goes down. And you're just moving from A to B, but you're not swimming in a good way. So shorter swim sessions with a higher quality, more often during the week, during the month. Then the next point is, in general, as an Age Grouper, you don't spend so much time in the swim, so that's why it makes no sense to make-- to put too much time in special technique exercises. For sure, it helps to learn-- for example, get a little bit of water feeling, learning to glide, and all that stuff. But in the end, you have just a certain amount of limit-- you have a certain amount of time, limited time, and you have to use this to swim properly. That's why, coming back to my first advice, look for swim coach. He should make an analysis and find out the two main points that will improve you. And perhaps I have an additional one. That is go open water swimming. So if you swim in a pool, it's completely different than in the open water, especially if you have some waves. Also, the possibility in the pool to stop always after 25 or 50 meters is completely different than if you have to keep it ongoing, the swim. So you have to train [INAUDIBLE] especially when you come closer to competitions. Go to the lake. Go to the sea, and train, really, the outside conditions.

Look for a swim coach to identify what areas to focus on, swim more frequently but with higher quality, and go swimming in open water to get used to outside conditions.

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To improve your speed in swimming, here are some top tips:

1. Focus on one to two main areas for improvement: Seek the guidance of a swim coach who can analyze your technique and identify one to two specific areas to work on. By honing in on these key points, you can make targeted progress.

2. Increase swim frequency: Instead of doing long swims where fatigue sets in and technique suffers, opt for shorter, high-quality swim sessions more frequently throughout the week and month. Consistency is key to improving speed.

3. Prioritize proper technique over excessive technique exercises: As an Age Grouper, you have limited time to dedicate to swimming. While it's beneficial to work on certain aspects like water feeling and gliding, it's important to focus on swimming properly within the time constraints. This is where the guidance of a swim coach becomes valuable.

4. Incorporate open water swimming: Pool swimming is different from open water swimming, especially when dealing with waves and continuous swimming without breaks. As competitions approach, train in the open water to acclimate to the conditions you'll face during races.

By following these tips and seeking professional guidance, you can work towards improving your speed in swimming.

Do you coach Jan Frodeno, Lucy Charles-Barclay and Anne Haug in-person or remotely?

Top triathlon coach trains champions remotely

So, my trial is Young for Dino. So my phone goes so wait. Can I just start again? Okay. Okay, so my trail leads like you and for Dino, Lucy Charles Barkley and anyhow coached him from distance. So that means that I am making the training plans online. And then for sure, we are in the communication process. So they give me feedback about your training. They recorded data. We have some phone calls when it's necessary and we see each other perhaps two or three times a year and normally just in Kona or perhaps it. When I visit them in the training camp, I had some competition but it basically the the work is done by distance, but I have to be fair. All of them have also persons close to them, who are working with them. So like the physiotherapist, like, even coach, like the husband of, of Lucy, so it's not that they are alone in space and do everything on their own. It's, they have people around and I'm making the plan and making the analog analysis of the data. So it's really it. Team work with different teams with every athletes. I would call it.

My trial leads me to work with Lucy Charles Barkley and anyhow from a distance. I make training plans online, communicate with them, collect data, have phone calls and meet up a few times a year. There are also other people working with them, like their physiotherapist and the husband of Lucy. It's a team effort with different teams for every athlete.

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I coach Jan Frodeno, Lucy Charles-Barclay, and Anne Haug remotely. This means that I create their training plans online and we communicate through feedback, recorded data, and occasional phone calls. We typically see each other two or three times a year, usually in Kona or during training camps. However, it's important to note that they also have other individuals, such as physiotherapists, coaches, and Lucy's husband, who work closely with them. It's a team effort with different teams supporting each athlete.

Do you ever ask your cyclists/triathletes to use Erg mode on the trainer? Why or why not?

Unlocking the Power of Erg Mode: A Game-Changer for Cyclists and Triathletes

Hello, Danny. Yeah, for sure, I asked the cyclist some time to go in Erg mode. The big advantage is that you can stay at the same power, but changing the cadence. And by doing this, you're changing lots of torque. So the power is always a product of the force you put in and the cadence. And that's why, you can keep the same power output by changing how much force you put into the effort. This could be good for muscle activation. For example, with a higher torque, so a lower cadence. On the other side if you want, you can also saffle it, but you must is having more cardiovascular effort by going up with the cadence, and still keeping the same power. So you can use it quite well in training also to bring some kind of diversity into the training sessions.

You can use Erg mode to stay at the same power output while changing the cadence. This is good for muscle activation, and can be used as a way to add diversity to your training sessions.

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Yes, I do ask cyclists and triathletes to use Erg mode on the trainer at times. The main advantage of using Erg mode is that it allows you to maintain the same power output while changing your cadence. This means you can alter the torque applied to the pedals. By adjusting the force you put into the effort, you can keep the power consistent.

Using Erg mode can be beneficial for muscle activation. For instance, if you want to focus on higher torque, you can opt for a lower cadence. On the other hand, if you prefer to emphasize cardiovascular effort, you can increase the cadence while still maintaining the same power output.

In training sessions, Erg mode can add diversity and variation. It allows you to target different aspects of your performance and adapt the training stimulus accordingly.

What is V02 Max? Why is training to VO2 training important for long events?

Unleashing Performance Potential: The Importance of VO2 Max Training

So the VO2 max is the value that tells you to make it quite easy, how much oxygen your body is able to take out of the of the blood. So you blood transport the oxygen. And now it's the question. How much of these oxygen that you intake? Can you really use? For example, for exercising and it also describes a little bit under the little bit but it's describes the capacity of your Aerobic System. So to talk in pictures, it's a little bit the engine of You're out of your car and but it does not mean that you that you car goes fast. So it has a high. It has a big engine but it also needs to be efficient and it's also there depending a little bit on the discipline. For example, for really long distances, for sure, the vo2max. It's not it's not everything. It's not the main factor, but it's it's, it could help to perform better in the end for short-distance in the look different there for sure. You need a high view, too. Max, you need a high maximum performance level to be able to compete. So why is it important to train it? It's a high view to Max in general, is also linked to higher performances, is linked to better fat oxidation. It's linked to a better recovery is also linked and that is something quite interesting that you are able to train more. So if you have a higher view to Max also gives you the ability to go higher with your training volume. So your body is able to To adapt to more training stimuli and this consequence could can then lead also to higher performance again. So, if you have a really low view to Max, it's quite hard to train. A lot of volume. So you have to be careful when you have a necklace with a low view to Mexico. He cannot remain or she cannot train the same. Then with a guy with a, with a significantly significantly higher vo2max so that it will be difficult to explain it. It has to, it is linked to the protein to, not turn over this link to the The quantity of oxygen that you can use per day to really. Let me say build up performance, but in the end, there's a quite strong relationship to this.

VO2 max is a value that tells you how much oxygen your body is able to take out of the blood and use for exercise. It describes the capacity of your aerobic system, which helps to improve performance, fat oxidation, and recovery. Training your VO2 max will help you increase the amount of training stimuli your body can take, leading to higher performance.

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VO2 max refers to the maximum amount of oxygen that your body can utilize from the blood during exercise. It indicates the capacity of your aerobic system and can be seen as the engine of your body. However, having a high VO2 max doesn't necessarily mean you will perform well in all types of events.

For longer events, VO2 max is not the sole determining factor, but it can still play a role in improving performance. Training to increase VO2 max is important because it is associated with higher performance levels, better fat oxidation, and improved recovery. Additionally, having a higher VO2 max allows you to handle higher training volumes, as your body can adapt to more training stimuli. This, in turn, can lead to enhanced performance.

Conversely, individuals with a low VO2 max may struggle to handle high training volumes. It's important to be mindful of individual differences and adjust training accordingly. Factors such as protein turnover and the amount of oxygen utilized per day are also linked to VO2 max and overall performance.

In summary, while VO2 max is not the sole determinant of performance, training to improve it can have positive effects on endurance and overall athletic capabilities.

If the goal is to run Z2 (5Z model) & HR is 140 in cold weather, if I run same pace in heat, HR 160 (Z3), is the physiological response equal still?

Can Heat Increase Heart Rate by 20 BPM? Why Adjusting Pace is Essential.

Hi, Kai, a really interesting question. So for sure if your heart rate is 20 beats over, the normal heart rate for the zone. You are also exercising in a complete different metabolic zone. So to make it short for sure. You have to adapt you re speed. Otherwise, you will just run out of energy or will just be exhausted earlier than you should be. When we look at load load is coming from external and from internal so and the heat is an it'll load. So it's like if you want. So if it's warmer it is like if you want to race faster, so it is an external load and you have to consider this and you cannot just say, okay I take into account. I have 10 or 20 b beats per minute more and it doesn't matter for sure. It does. It doesn't matter. Just look at it in a simple way. If your heart beats more often, it needs more energy. So also from that point of view, you can easily understand that you have to adapt The Race speed to have depth the training speed for that zone. Perhaps you don't have to be at it 100%. So plus 5 beats per minute is still, okay, but if you go higher than that, for sure you will Target a different intensity, so

Yes, you need to adjust your race speed if your heart rate is 20 beats over the normal heart rate for the zone. This is because your body needs more energy to keep up with the increase in heart rate and you need to target a different intensity.

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If your heart rate is 20 beats higher than the normal heart rate for a specific zone, it indicates that you are exercising in a different metabolic zone. In this case, running at the same pace in hot weather with a heart rate of 160 (Zone 3) compared to 140 (Zone 2) in cold weather, the physiological response is not equal.

When it comes to load, there are external and internal factors, and heat is considered an external load. Just like wanting to race faster, the heat adds an additional load that needs to be taken into account. You cannot simply ignore the fact that your heart rate is higher by 10 or 20 beats per minute. It does matter because when your heart beats more frequently, it requires more energy.

To ensure an effective training session, you need to adapt your running speed to match the appropriate training speed for that specific zone. Going beyond a heart rate increase of 5 beats per minute may result in targeting a different intensity level, which may not align with the intended training zone. It's important to find the right balance and adjust your pace accordingly to optimize your training in different weather conditions.

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Trust yourself, Break some rules, Don't be afraid to fail, Ignore the naysayers, Work like hell, Give something back

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