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Should you train differently for Ironman Wisconsin and Lake Placid than you do for Florida or California? The answer is, yes. Today we talk about the differences in swim, bike, and run training for different courses. We talk about the the grime and grind of tougher swims and rides vs. downstream swims and flatter bikes. They all have their challenges and we get into upper body strength, riding hills, staying in aero, more or less swim training, and how it all affects your run. We also talk about how you can train more specifically to meet the demands of your race, no matter what it is. Lower back sore on the bike? Neck hurt after the swim? Should you ride more big gear or high cadence? It's all in today's episode.

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Topics:

• More on the Wisconsin course
• Hoodie and shorts weather
• What's the best course for you?
• Sturdy body training
• Building durability
• Long and grinding Z2 rides
• What are you willing to train the most at?
• Upper body focus
• Average power vs. Normalized power
• Energy spent navigating people around you on the swim and bike
• Signing more and how it takes energy
• Why is your lower back sore?
• Pull Buoy and Paddles
• Fatigued arms and how that affects bike RPE
• Hit hills hard
• Big gear climbing
• Extra riding to train your saddle
• Smoothing out your gearing
• Training for the specific race course
• Practice sighting in the pool
• Train to be in the wrong gear

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]