Category Archives for "Case study"

Case Study: The 40% swimming Ironman training plan with Lars Finanger | EP#155

Lars Finanger is another case study showing how when you don’t have a lot of available time to train, you need to be very smart and make the most with the time you have. Lars finished Ironman Texas 2017 in a sub-9:30 time, on less than 9 hours of training per week. The most surprising thing about his training is that roughly 40% of it was swimming!

IN THIS EPISODE YOU’LL LEARN ABOUT:

• A big-picture overview of Lars’ build to Ironman Texas
• An example of a typical training week for him (which was always less than 9 hours)

Factors outside of the actual Ironman training that Lars focused on to achieve a fast time

• Lars’ top tips for time-crunched age-groupers and their Ironman training
• Swimrun events in the US: Lars is the race director of Casco Bay Islands, Boston Harbor Islands, and San Juan Islands

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Case Study: 10:30 at Challenge Roth on 10 hours of training per week with Petri Karvinen | EP#150

Petri Karvinen is an age-group triathlete from Finland. In this episode we discuss his build-up to Challenge Roth in 2018, where he was limited to 10 hours of training per week but still managed a very strong 10:30 finishing time.

IN THIS EPISODE YOU’LL LEARN ABOUT:

• Petri’s training approach leading up to Challenge Roth (full distance triathlon)
• A typical 10-hour training week for Petri
• Focusing on staying healthy, recovering well, and sleeping well and enough
• Using STAC’s Virtual Wind Tunnel to improve his aerodynamics

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Case Study: Sub-9 Ironman on low-volume, high-quality training with Carl Brümmer | EP#145

Carl Brümmer is a 49-year old age-group triathlete from Sweden. On a training volume of 10 hours or less per week, he has managed several sub-9-hour Ironman results and has multiple Ironman age group victories to his name.

IN THIS EPISODE YOU’LL LEARN ABOUT:

• Carl’s approach to high-quality, low-volume training
• His typical training week
• How to stay fast as you approach 50 years of age
• Carl’s top tips for other age-group triathletes
• Time management tips

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How to DREAM Big and achieve your goals and dreams with Ian Hacon | EP#142

Ian Hacon is an age-group triathlete and CEO turned energy coach and business owner with the dream to qualify for the Ironman World Championships in Kona. To do so, he needs to shave more than two hours from his current best Ironman time (12:18). In this case study, he explains how he will accomplish this using a system he calls DREAM.

IN THIS EPISODE YOU’LL LEARN ABOUT:

• Dream it – painting the canvas
• Routines – including the importance of sleep
• Effort – nobody said it would be easy
• Accountability – the importance of a coach and a peer group
• Mindset – the difference of having a growth versus a fixed mindset

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Case Study – Improve your 10k run time by 5 minutes in 9 weeks

This case study shows how Adam took more than 5 minutes off his 10k run personal best, going from 45 to 40 minutes.

Adam, 40, UK, has a wife, two young kids and a demanding job with significant travel.

His goal was to take more than 5 minutes off his post-twenties 10k run personal best by the end of 2017, and go from a 45-minute 10k to a sub-40, starting in late October. A challenging task, especially given the fact that his current training indicated at best being able to reach 42 minutes or so.

On New Year’s Eve 2017, Adam solo time trialled a 10k run on the track. The result? A fantastic 39:54!

Let’s uncover the training that got him to this goal.

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Case study: From Blowing Up on a 250 m Swim to Prospective 70.3 Worlds Qualifier | EP#135

Brett Amos is an Australian age-group triathlete currently looking to qualify for 70.3 Worlds. When he started doing triathlon 7 years ago, he blew up after 50 meters of a 250 m swim in his first race. Some of the key reasons for his improvements have been swim video analysis, joining a swim squad, and getting a triathlon coach.

IN THIS EPISODE YOU’LL LEARN ABOUT:

• The importance of getting a swim video analysis done and joining a swim squad
• The value of having a triathlon coach
• How Brett fits training in around family and work with “invisible training”
• Brett’s top tips for other age-groupers

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Case study: How David qualified for Kona by training smarter and getting the details right | EP#130

David Nicholls is an age-group triathlete from the UK who recently qualified for Kona. He shares how he achieved this goal by being smarter, paying more attention to detail, and therefore getting the most out of his crunched-for-time training budget.

IN THIS EPISODE YOU’LL LEARN ABOUT:

• How David changed his approach to nutrition completely, which he attributes as the main reason for his success.
• Improving your knowledge base and becoming smarter in all aspects of the sport through dedicated research.
• How David structured his training in general, and his swim, bike and run training specifically.
• The importance strength training and sleep and recovery had for him.
• How he managed to get his training done around a busy job and having a baby in the family.
• Improving.
• David’s top tip for age-groupers in general, and those wanting to qualify for Kona.
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Age-group triathlon case study with Jordan and Jesse Sorrick | EP#124

Jordan and Jesse Sorrick are age-group triathletes from Columbia, Missouri. In this episode we discuss how they fit the triathlon lifestyle into busy lives and how they stay motivated and consistent.

IN THIS EPISODE YOU’LL LEARN ABOUT:

• The importance of having a community.
• Get up early to train: the key to consistency.
• How to stay motivated.
• How to become a faster swimmer
• Jordan’s and Jesse’s advice and learnings for triathletes newer to the sport.

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