D3 Coach Mike Ricci Interviews Chris Lee of Kinesis integrated Performance. Chris has a long history of working with Olympic level triathletes, Ironman athletes, Ultra runners, and podium finishers of the Boston Marathon. We discuss how much and how often a triathlete should strength train along with how to train around a race, and the key exercises every triathlete should be doing!

Takeaways

• Strength training is important for endurance athletes and can help improve performance.
• The minimum effective dose for strength training is two times a week, but three times a week can be beneficial for some athletes.
• Strength tapering should start around eight weeks before a race, with a gradual decrease in volume and intensity.
• During tapering, the focus is on maintaining base strength, modifying as needed, and mitigating injuries.
• Strength training can be beneficial for recovery after a race, but the volume and intensity should be reduced to avoid muscle soreness and damage. Strength training is crucial for both long-distance and short-distance endurance athletes.
• During race season, it is important to focus on strength retention and maintain a balance between training and recovery.
• As we age, strength training becomes even more important for maintaining mobility, strength, and bone health.
• The app discussed in the conversation aims to make strength training more accessible and personalized for endurance athletes.

Sound Bites

• "I can get faster at this, right?"
• "People still don't understand how important strength training is"
• "We're playing with the endocrine system more so than anything else."
• "There is too strong. You don't need to be that strong."

Chapters

00:00
Introduction and Background

06:54
Effective Strength Training Frequency for Endurance Athletes

14:55
Tapering Strength Training for Race Preparation

30:31
Introducing an App for Personalized Strength Training

Exercises all triathletes should do:

https://www.youtube.com/watch?v=nmHO9ztKu7U

https://www.youtube.com/watch?v=GftYHNNA3ls

https://www.youtube.com/watch?v=q1BO7ynQJmI

https://www.youtube.com/watch?v=Tyjf5zusMUs

https://www.youtube.com/watch?v=yE0M-t56_EE

Coach Mike Ricci interview 6 time National Champion Coach Jim Hallberg about the importance of Zone 2 and how Jim relies on it to see progress with his athletes.

Takeaways

• Zone 2 training is the foundation of all training in endurance sports.
• Zone 2 training improves aerobic capacity without excessive fatigue or muscle breakdown.
• Perceived effort, heart rate, pace, and power can be used to determine Zone 2 intensity.
• Recovery is important for allowing the body to adapt and improve.
• Capillary density plays a crucial role in delivering oxygen and removing waste from muscles.
• The balance between Zone 2 training and higher intensity workouts should be individualized based on race goals and time availability.

Mike Ricci interviews ‍Kevin Hester, a triathlete from Canada. Kevin shares his experience racing at altitude at Boulder 70.3 triathlon in Colorado. He discusses his training background, his goals for future races, and his favorite race distance. Kevin talks about the challenges of racing at altitude and the impact it had on his swim, bike, and run. He also shares his emotional moments during the race and the support he received from his family. Kevin offers advice for athletes racing at altitude and emphasizes the importance of taking it seriously. He concludes by discussing his recovery after the race and his plans for future races.

Takeaways

• Racing at altitude can be more challenging than expected, especially on the run.
• Hydration and electrolyte balance are crucial when racing at altitude.
• Listening to your body and adjusting your effort level is important to manage the effects of altitude.
• The support and encouragement from family and coaches can make a significant impact on race day.
• Recovery after racing at altitude may take a few days, but it varies for each individual.

Sound Bites

• "The run was a disaster. Oh my gosh."
• "I just lost it."
• "I always get emotional at the end of a race."

Chapters

00:00 Introduction and Background

03:04 Racing at Altitude and Favorite Distance

09:02 Preparing for Altitude and Race Day Experience

20:13 Emotional Moments and Support

25:08 Advice for Racing at Altitude and Recovery

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