Oliver Saxon on LinkedIn: What do you do after you finished your big race?  Firstly, you need to… (2024)

I have been running 1,000+ miles a year since 2015 and ran my first full marathon in 2019 at 5:02 pace. i followed a plan with a. tradiilong run of 20 miles and couldn't run 2 weeks post marathon. I thought Boston was out my league.In 2020, I started triathlon training. It was a humble start at best. And to bounce from session to session, I had to overhaul my diet including ditching all alcohol. In 2021, I did my first 70.3 triathlon in 6:24 which consisted of a 1.2 mile open water swim, 56 mile bike ride and 13.1 mile run.I then began training for a full distance IRONMAN.my first full IRONMAN got sidetracked in 2022 due to finances. So I shifted focus to qualify for Boston. Majority of my long runs were capped at 17 miles.And I continued to swim and bike like I was training for IRONMAN.I ran my second full marathon earlier this year in February. Rolling hills in Tallahassee Florida. No headphones, no pacers, and I got a 6:13 buffer, qualified and accepted into Boston 2024. best part of all? i returned to swimming the next day and running 4 days later. i never hit a wall during my marathon. Yes the long run is important, but not more important than consistent training week after week. and if a long run is taking you days to recover from, it is not worth it. You need to stay consistent with all sessions. The long run is not more important than consistent effort. https://lnkd.in/gV2t67mG

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Are you an endurance athlete who’s suffering with one injury after another? Resistance training can help. This was the situation Erica found herself in. A keen triathlete in her early 40s, she felt like she was constantly rehabbing from injury but getting nowhere. Just when she thought one issue had been resolved something else starting hurting. This despite diligently stretching and completing the exercises that were given to her. 6 months on from following a bespoke resistance training programme, this is what she had to say. “I got to a stage in my early 40s of becoming tired of on/off injuries and niggles from Triathlon training. Normal physio work was just not resolving the key triggers and not looking deeper into things. Triathlon training takes its toll on the body and due to a lack of strength training suited for my body and sport meant it just kept breaking down. Thankfully I discovered Paul and after working with him closely for over 6 months I’m the strongest I’ve ever been. Imbalances have been worked on which has meant getting back to triathlon has been easier and I’d say I’m performing better with less training but more strength work. I enjoy going to the gym for weight / strength work now. Paul’s helped me understand the machines and how to correctly train with them and it’s nice to feel going forward and as I age, that my body will remain fit, strong and mobile. That was my concern; an overtrained injured body impacting mobility in my later years, I wanted to ensure I was strong enough to not go down that route! I’d definitely recommend Paul. He’s the first person I’ve seen who’s got to the root of my injuries. He’s patient and takes time with you to ensure the programme he gives is right for you; and also at the right pace / level. He’s also good fun which helps!”Pop any questions in the comments below. #triathlontraining #injuryrehab #resistancetraining #strengthtraining #triathlon

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𝐓𝐎𝐏 𝟏𝟎 𝐁𝐢𝐤𝐞 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 - 𝐑𝐨𝐛𝐢𝐧 𝐓𝐮𝐥𝐥𝐞𝐭𝐭’𝐬 𝐏𝐲𝐫𝐚𝐦𝐢𝐝 𝐄𝐧𝐝𝐮𝐫𝐚𝐧𝐜𝐞 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐅𝐨𝐮𝐫 𝐑𝐞𝐯𝐞𝐫𝐬𝐞For longer distance events such as an Ironman 70.3 (or even an Olympic distance triathlon) spending training time at both threshold and tempo intensity is beneficial, as it is likely that you’ll spend some portion of the cycle leg at these intensities (more time at tempo than threshold). This workout is a great test that gives you a great training stimulus. Don’t attempt this workout unless you are well-rested. Treat this as a race simulation, use your race bike, and practice your nutrition.https://wp.me/p6ApiZ-aPP

𝐓𝐎𝐏 𝟏𝟎 𝐁𝐢𝐤𝐞 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 - 𝐑𝐨𝐛𝐢𝐧 𝐓𝐮𝐥𝐥𝐞𝐭𝐭’𝐬 𝐏𝐲𝐫𝐚𝐦𝐢𝐝 𝐄𝐧𝐝𝐮𝐫𝐚𝐧𝐜𝐞 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐅𝐨𝐮𝐫 𝐑𝐞𝐯𝐞𝐫𝐬𝐞For longer distance events such as an Ironman 70.3 (or even an Olympic distance triathlon) spending training time at both threshold and tempo intensity is beneficial, as it is likely that you’ll spend some portion of the cycle leg at these intensities (more time at tempo than threshold). This workout is a great test that gives you a great training stimulus. Don’t attempt this workout unless you are well-rested. Treat this as a race simulation, use your race bike, and practice your nutrition.https://wp.me/p6ApiZ-aPP

Look closely... notice anything about the background? There’s nobody behind me. I decided to DIY training for my first triathlon. And I was dead last coming out of the lake. In fact, the dude in the canoe rowed over to check on me. But my thinking as I started training went something like… - I train pretty hard kickboxing 5x a week. - I can run a half marathon hungover. - I know how to swim pretty well. - I obviously know how to ride a bike. What’s the worst that could happen? Well… - I could pick the U.S. Open as a first triathlon (mistake). - I could start in the front of an open water, very competitive swim (mistake). - I could buy the wrong type of wetsuit for a December triathlon (mistake). A lot could go wrong, actually. And what’d I learn from this incredibly humbling experience? I learned that while I COULD figure things out on my own… And most likely would through repeated trial and error… I would figure this sh*t out A LOT faster if I just hired a coach. And bought their knowledge and experience. So, that’s exactly what I did. And I started placing in the top 10% of my age bracket within 1 season. If there’s something you want to learn without having to beat your head against the wall… Or freeze your ass off in an open water swim and walk out last… Look around to see if there’s someone teaching the very thing you want to know. You will get to the finish line a hell of a lot faster (and more safely). ❗️ Just because you CAN eventually figure it out on your own doesn’t mean you have to. ❗️ P.S. I did make up some ground on the bike and run. So, I didn’t finish last. Sheer determination helps a bit, too. 🏝

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Expert guidance saves time, often worth more than money.

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🤷 You want to do a triathlon, but have no idea where or when to start?🗓 A lot of the advice online is about training, but this article is about the planning details from the decision months out to the starting line.🧟 Get your act together, so that there are no unnecessary surprises. 🧟⁉️ Learn from the mistakes of others. Together coach Glenn Wastyn and @TimWehrle have put together a great schedule for you to follow in the article: "Planning your Triathlon: A Comprehensive Guide from the Boardroom to the Starting Line." 🔄 Share this post with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle!

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“We’ve been running uphill for the last 15 minutes on this single track and my legs are burning...I just want to step aside and let the other runners pass me. How do I keep going?Wait a minute...If the guy with the bright yellow hat can go, I can go.If he can keep running uphill, then I can keep running uphill.I’m going to embrace this. I’m gonna step it up.I am not going to let him go.I’m thirsty, my throat is dry, but I can’t drink at this pace…It doesn’t matter, focus on the yellow hat.The trail is pretty technical, I don’t want to fall…It doesn’t matter, focus on the yellow hat.Wait...do I see a summit? I can see the aid station, which means that once I get there it’s all downhill afterwards.Time to fly, and time to pass mr. yellow hat”***Many times we stop or give up too soonMany times just before a major breakthroughAnd while I believe that the inspiration to help achieve big goals mostly comes from within, sometimes you have to find that yellow hat to help you keep goingFind that yellow hat.Let it be your driverAnd when you are ready, “pass it”In strength and health,HugoPS: is there any particular race(running, triathlon, etc) where you felt like you wanted to quit but couldn’t because of the circ*mstances of the moment? PPS: picture taken on the Black Squirrel half marathon, Fort Collins, CO Sept 2019.

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"80/20 Triathlon" by Matt Fitzgerald and David Warden is a valuable resource for triathletes seeking to optimize their training. The 80/20 rule, supported by scientific evidence, offers a balanced approach to training that can lead to improved performance and reduced risk of injury.https://lnkd.in/eppaZYb5

Yomp before you can run 🏃🏻♂️ 90% of those who come on board and work with me don’t have the aerobic efficiency or ‘base’ to fully achieve their running goals or potential It’s often the case because people either have a little weight to lose, or they’ve never dedicated enough time to train true aerobic endurance I can’t stress how important this isIf you’re wanting to run 10k, half marathon, marathon, ultra, long course triathlon or perform well in the mountains… then there’s no question…You NEED to build your aerobic base The problem most people find is that when they break into a jog, their heart rate spikes to 150, 160 maybe even higher This isn’t going to cut ItYes, trying to find balance by juggling a run-walk can work but it’s highly frustrating You’re best bet… Throw some weight on your back and perform 2-3 yomps per week with your heart rate between 110-135Start with just 8kg/20lbs and focus on maintaining a decent pace (approx 6km/Hr)When it becomes harder to stay in that HR range, add more weight to your daysack or find a route with some hills. Don’t rush to add too much distance too soon. That can be brought in eventually I assure you, this is one of the best things you can do for your long term endurance goalsMake sure you’re following my accounts for more daily content like this:📱 @karl_operation_rebuild #fatloss #runningforweightloss #endurancetraining #runningtips #runninghacks #endurancetraining

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