Joe Friel is a leading endurance coach, author, and co-founder of TrainingPeaks, a platform for optimizing training data. Known for books like The Triathlete’s Training Bible, he’s helped countless athletes improve performance with science-based methods.

In this episode, Friel shares valuable insights for older athletes, stressing the importance of balancing intensity and recovery, functional fitness, and strength training. He emphasizes injury prevention, consistency to maximize performance, proving that age isn’t a barrier to achieving athletic goals.

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EPISODE CHAPTERS:

00:00 Revisiting the Book: A New Perspective
02:54 The Rise of Masters Athletes
06:11 Training Intensity: Finding the Balance
09:04 The Paleo Trinity: Lessons from Ancient Lifestyles
11:58 Understanding the Masters Athlete's Journey
14:48 Functional Fitness: The Key to Endurance
18:11 The Impact of Lifestyle on Performance
21:00 Personal Experiences: Training Through Adversity
23:47 Anticipating Insights from Elite Masters Athletes
29:35 Navigating Injuries and Training Adjustments
41:10 Understanding Aging and Athletic Performance
52:04 The Importance of Consistency in Training

TAKEAWAYS

• Finding elite athletes over 50 has been a focus.
• Intensity in training is a critical issue for older athletes.
• Perceived exertion is more important than wearable data.
• Masters athletes often fall into two training categories.
• Balance between easy and hard training is essential.
• The Paleo lifestyle offers insights into modern training.
• Functional fitness is key for endurance performance.
• Lifestyle changes impact training and recovery.
• Understanding stress management is crucial for older athletes. Runners often face a variety of injuries due to improper training methods.
• Learning about slow training can help prevent injuries.
• Having a support team of professionals is crucial for recovery.
• It's important to address injuries immediately to avoid chronic issues.
• Flexibility and mobility training become increasingly important with age.
• Strength training is essential for maintaining muscle and bone density.
• Aging athletes can still achieve remarkable performance with dedication.
• Consistency in training is key to long-term success.
• Understanding the difference between discomfort and serious injury is vital.
• Age should not be seen as a barrier to athletic achievement.

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TRANSCRIPT
https://share.transistor.fm/s/5bf293a6/transcript.txt

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PODCAST INFO:

Tyson Sträva: https://www.strava.com/athletes/83530274
Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
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SOCIALS:

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In this episode, we dive into the details of Tyson's training week, including the results from his 1500m race last night and why speed work has become a key focus in his program. We also explore some great alternatives to gels for fueling during runs—perfect for those looking to mix things up. Plus, we cover the latest news from the running world: Olympic triathlon champ Alex Yee is gearing up for his first London Marathon with some help from Eliud Kipchoge, China is hosting the world’s first human vs. robot half-marathon, and marathon running is booming like never before. Tune in for all this and more!

[00:01:16] Weekly Recap + Balanced approach to marathon training

[00:04:27] Sweat rate and hydration.

[00:06:35] Diet controversies in endurance sports.

[00:10:39] Treadmill running challenges.

[00:14:29] Racing 1500 meters after years.

[00:19:28] Sub four-minute aspirations.

[00:22:39] Olympic triathlete running London Marathon.

[00:25:39] Human versus robot half marathon.

[00:27:26] Marathon running's booming popularity.

Train with Tys: https://www.relaxedrunning.com/personalrunningcoach

Contact: tyson.popplestone@gmail.com

Relaxed Running Instagram: https://www.instagram.com/relaxed_running/

Tyson's Training Log - Strava: https://www.strava.com/athletes/83530274?hl=en-GB

Relaxed Running YouTube - https://www.youtube.com/@RelaxedRunning

Dr. Victoria Sekely is a physical therapist and running coach based in Manhattan, committed to improving performance and reducing injury risk for runners of all abilities. She holds a Bachelor of Science from Georgetown University and a Doctorate in Physical Therapy from New York University. With certifications as a USATF Level 1 and RRCA running coach, Dr. Sekely combines her physical therapy knowledge with tailored coaching to deliver well-rounded support to runners.

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www.relaxedrunning.com

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EPISODE CHAPTERS:

00:00 The Importance of Strength and Mobility in Running
10:09 Building a Strong Foundation: Stability and Strength Training
20:07 Incorporating Strength Training into a Runner's Routine
30:05 The Role of Bone Health and Injury Prevention in Running
29:36 Balancing Upper and Lower Body Workouts
32:06 The Role of Muscle Mass in Running Performance
35:12 Challenging the Thinness Myth in Distance Running
38:14 Overcoming Eating Disorders in Competitive Sports
39:50 Debunking Viral Fitness Trends
41:35 Simplicity in Recovery and Nutrition
43:14 The Role of Carbohydrates in Recovery

TAKEAWAYS

• Strength training is essential for runners to prevent injuries.
• Mobility and pliability should not overshadow stability.
• A simple approach to strength training can yield better results.
• Incorporate strength training into your routine gradually.
• Focus on foundational exercises like squats and deadlifts.
• Two to four strength sessions per week is ideal for runners.
• Rest and recovery are crucial for muscle growth.
• Plyometrics can enhance bone health for runners.
• Variety in training helps prevent overuse injuries.
• Don't start strength training right before a race.
• Incorporate at least one or two upper body exercises in strength routines.
• Upper body strength improves running efficiency and posture.
• Muscle mass contributes to power and speed in running.
• The running community has a harmful obsession with thinness.
• Carbohydrates are essential for recovery and performance.
• Simplicity in recovery practices is often overlooked.
• Viral fitness trends can distract from effective training methods.
• Proper nutrition is crucial for preventing injuries in runners.
• Building strength in the gym is vital for distance runners.

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TRANSCRIPT
https://share.transistor.fm/s/90f20b05/transcript.txt

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PODCAST INFO:

Tyson Sträva: https://www.strava.com/athletes/83530274
Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:

- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...