『How Does Long Course Training Affect Your 10K Speed?』のカバーアート

How Does Long Course Training Affect Your 10K Speed?

How Does Long Course Training Affect Your 10K Speed?

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今ならプレミアムプランが3カ月 月額99円

2026年5月12日まで。4か月目以降は月額1,500円で自動更新します。

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 Train faster run faster, right? Let's assume that is true, so how much faster? I've done the experiment on myself and I share with you the results.Join our community at www.patreon.com/TheLonelyTriathleteTranscript0:07 Hi and welcome to the lonely triathlete. My name is Todd, and I am the lonely triathlete coming to you live from Victoria, British Columbia, Canada, on this Sunday, April 26 2026.0:22 Welcome to the lonely triathlete. This is a podcast where I talk about age group, training and racing and promote community in an effort to help us all be a little less lonely. Now I'm suffering at the moment, and probably in a way in which you cannot guess. And I'm going to eliminate the guesswork right now - I feel like, for the past five minutes, I'm gonna burp just I can't, I can't get a burp out. So I would be shocked if I don't burp in the middle of this podcast. And this is an authentic podcast, I don't edit 99.9% of the time. I don't edit anything, so I'm not going to edit. I will. I will not burp in your ear. I guarantee you that. But I'm just telling you that feeling of having an impending burp,1:25 it's almost worse than an aerobic threshold. It's almost worse than VO2max intervals, I just found something that like hurts more than a triathlon experience.1:39 Okay, so let's get past the bodily issues and move on to this episode. You know there are a few things I have always wondered in my 25 years of racing, I've always wondered, can I produce or does Olympic distance standard course distance training, does it produce a decent 10k speed in and of itself, mixing in your swimming and your biking and your running and your strength training, like how? How close to your kind of optimal 10k speed do you really get with that kind of training? So that's always been in the back of my mind.2:26 Second is, how much faster could I get if I put triathlon training on the back burner for a while and just did dedicated run training, and then finally, would 70.3 training, or Ironman training, make me significantly faster or slower in a standalone 10k race? And how much faster or slower? I'm assuming it would be slower, but how much slower would I be Well, I have the answer to these questions, because for me, for many years, I have trained almost exclusively for Olympic distance triathlons. I did one Half Ironman. I did one Ironman, but mostly it's been Olympic distance. So I'm very familiar with how my body responds to Olympic distance training, and what my 10k times are within Olympic races. And so accounting for variability in run course elevation, my 10k times have been for the past decade, they've been between 45 minutes, which is really fast, like, almost so fast it makes me question the course distance, like, was it accurate or not? And 52 minutes on the other end, which is super slow. Like, what the heck happened? Did I just go too hard on the bike? Or what's going on? So 45 to 52 so let's call my average 10k speed in an Olympic distance 48 minutes. Okay, so you can almost bet on me being within plus or minus 10-15% of that in any race. Now I've also sprinkled in a few standalone 10k races in between triathlons, and those times have been consistently, on average, about one and a half to two minutes faster? Well, that makes sense. I didn't just swim for 30 minutes and bike for an hour and 10 minutes. So that makes sense. But the missing piece to this is I've also done dedicated run training leading up to some of these races anywhere from four weeks to twelve weeks, and that, by itself, improved my time another couple of minutes to the point where my personal best is 42:43.5:14 And that was achieved on about four months of Dedicated run training. So to answer the first question, Olympic distance training, from for me, I'm imagining, for most people, it does produce a pretty decent 10k time. However, standalone racing helps you go quite a bit faster, and if you add in some dedicated run training, maybe six weeks of run training prior to the race. That adds even more speed. I know it's not rocket science, but it's really it's really interesting to see it in action. It's like where theory meets meets practicality. Now, the only part of this experiment that I had been missing for the past 20 some years, is seeing how a switch to 70.3 training might affect my 10k Speed. Ah, that's interesting, because, as you would know, if you've ever done 70.3 or Ironman training, you don't do a lot of speed work in in in your run training. A little bit, but nothing like you would if you were dedicated to a 10k plan. So last year, as it happens, all I did was train and race a 70.3 Well, I raced in the Olympic afterwards, but my most of my training was completely centered around a 70.3 and ideally, I would have done the race and then a few weeks later, run a standalone 10k just to see what the difference is. But instead, what I did was I ran my 70.3 and then I trained a dedicated run plan. I trained with a dedicated run plan, and...
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