Jan Frodeno’s training - what we know

Oct 13, 19 1:53

Post #1 of 33 (14574 views)

Obviously he’s been training since puberty, but on BWB he mentioned Javier Gomez training was nonsense (IM Kona training - riding 150 KM then running X amount of KMs straight afterwards) as example.
He also mentioned that what he gathered from Ali’s social media he was training in a manner conducive to a great performance.
In Jan’s training videos (iE Specialized) he always talks about strength based running. How would we interpret that? Would that mean HILLS all day?
How about his bike training. I know he obviously spends a fair amount of time on Zwift. A lot of low cadence work?

Anyone have any insights? Philosophies?

Re: Jan Frodeno’s training - what we know [thatzone] [ In reply to ]

Oct 13, 19 2:11

Post #2 of 33 (14519 views)

He’s always put a big focus on S&C work.
Bike wise it’s very variable, block periodisation, uses all the tools and doesn’t subscribe to a specific religion like polarised. He finds it funny that people do this.
Running is varied, lots of trail. Thinks Lionel’s indoor obsession makes him weaker.

This is from a mutual friend so I know it’s legit.
Trains very very smart, no massive weeks. No long long rides.

Re: Jan Frodeno’s training - what we know [TriByran] [ In reply to ]

Oct 13, 19 2:19

Post #3 of 33 (14471 views)

we also know that he doesnt take any shortcuts.

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Re: Jan Frodeno’s training - what we know [thatzone] [ In reply to ]

Oct 13, 19 2:23

Post #4 of 33 (14452 views)

I wonder if Jan is still vegan/vegetarian?

Re: Jan Frodeno’s training - what we know [thatzone] [ In reply to ]

Oct 13, 19 2:41

Post #5 of 33 (14377 views)

Macname said on bwb that he still does the same as frodo... 3 hard one soft, 2 hard one soft every week

And wot, 2 races a year?

Re: Jan Frodeno’s training - what we know [thatzone] [ In reply to ]

Oct 13, 19 5:27

Post #6 of 33 (13885 views)

Dan Lorang has been on (a) podcast(s) explaining how they build up Jan`s training with a sprint block, then a strength block and then an efficiency block and how they use 70.3`s in their training. I don't recall all the details but it was definitely interesting.

Re: Jan Frodeno’s training - what we know [AS88] [ In reply to ]

Oct 13, 19 5:41

Post #7 of 33 (13803 views)

Maybe more relevant to his ITU days but the below link has his basic week, along with a few others'.

Not much specific detail, but what you can see is the guy has came to LC with a massive base.

https://www.google.com/...BTWStr0_bq-WmSwFnS-O

With reference to 'shortcuts' how often do the LC guys get tested? This is absolutely not an accusation as I have faith that Frodeno is clean due to his ITU background and being from Germany - they test alot.

Re: Jan Frodeno’s training - what we know [AS88] [ In reply to ]

Oct 13, 19 8:39

Post #8 of 33 (13412 views)

AS88 wrote:

Dan Lorang has been on (a) podcast(s) explaining how they build up Jan`s training with a sprint block, then a strength block and then an efficiency block and how they use 70.3`s in their training. I don't recall all the details but it was definitely interesting.

Lorang was very good and answered a lot of questions on That Triathlon Show podcast with Mikael Eriksen (sp?). He's been on a few others but Mikael's questions were very good and Lorang was very helpful with details.

If that wasn't the one you were remembering - would love to hear it!

DFRU - Detta Family Racing Unit...the kids like it and we all get out and after it...gotta keep the fam involved!

Re: Jan Frodeno’s training - what we know [sigmachi] [ In reply to ]

Oct 13, 19 9:11

Post #9 of 33 (13340 views)

sigmachi wrote:

I wonder if Jan is still vegan/vegetarian?

I believe so as the other day Pete Jacobs tweeted some study on the necessity of animal based protein and Jan replied to it saying that may be for you and that's great. 'Doesn't work for me and that should be fine too.'

Re: Jan Frodeno’s training - what we know [Shambolic] [ In reply to ]

Oct 13, 19 10:08

Post #10 of 33 (13187 views)

Can't speak to Jan's training now, but he was always a high volume guy back in ITU days (35-40 hours a week):
https://www.youtube.com/watch?v=sy-8NeoTfeI

Re: Jan Frodeno’s training - what we know [sigmachi] [ In reply to ]

Oct 13, 19 10:12

Post #11 of 33 (13162 views)

He is the most mysterious man ever. A Triathlete that doesn't post much about Triathlon and a Vegan that doesn't announce it constantly to the world.

http://www.sfuelsgolonger.com

Re: Jan Frodeno’s training - what we know [timr] [ In reply to ]

Oct 13, 19 10:56

Post #12 of 33 (12926 views)

This would make him the best vegan. Not one of those annoying ones :P

Re: Jan Frodeno’s training - what we know [thatzone] [ In reply to ]

Oct 13, 19 11:30

Post #13 of 33 (12767 views)

thatzone wrote:

Anyone have any insights? Philosophies?

as already written here, his coach Dan Lorang is quite open. Lot's of interviews on trainining with him. However, most of them in German.

This one in English describes his philosophy quite well. You don't even have to listen to the podcast, the show notes are excellent. Reading is enough

https://scientifictriathlon.com/tts175/

just one remark:

We then do some speed work - short efforts in training during easy rides - e.g. 60 second sprints every 20 minutes.

This 60s must be typo. Should probably read 6s.

Re: Jan Frodeno’s training - what we know [sryke] [ In reply to ]

Oct 14, 19 8:28

Post #14 of 33 (11914 views)

sryke wrote:

one in English describes his philosophy quite well. You don't even have to listen to the podcast, the show notes are excellent. Reading is enough

https://scientifictriathlon.com/tts175/

Interesting that there are a lot of notes around the breakdown of swimming and cycling weeks, but, under running, it basically just says run for an approximate weekly duration

Re: Jan Frodeno’s training - what we know [jhammond] [ In reply to ]

Oct 14, 19 16:16

Post #15 of 33 (11541 views)

jhammond wrote:

sryke wrote:

one in English describes his philosophy quite well. You don't even have to listen to the podcast, the show notes are excellent. Reading is enough

https://scientifictriathlon.com/tts175/

Interesting that there are a lot of notes around the breakdown of swimming and cycling weeks, but, under running, it basically just says run for an approximate weekly duration

That seems about right because a 2:42 marathon pace is Jan's day in day out jogging pace. He just needs lots of volume at that average pace so it's always his average pace around all his swim and bike volume x intensity in training so that on race day he can bank on being able to execute his jogging pace after all the swim and bike to T2. For Kipchoge 2:50 per km is his jogging pace that he can do for 1:59.40....but he does not have to swim-bike. Jan does. So his jogging pace is 3:50 per km not 2:50

Re: Jan Frodeno’s training - what we know [Adman] [ In reply to ]

Oct 14, 19 17:16

Post #16 of 33 (11461 views)

Adman wrote:

With reference to 'shortcuts' how often do the LC guys get tested? This is absolutely not an accusation as I have faith that Frodeno is clean due to his ITU background and being from Germany - they test alot.

the shortcut reference i made was referring to what sebi said after he crossed the finish line.

80/20 Endurance Ambassador

Re: Jan Frodeno’s training - what we know [damon.lebeouf] [ In reply to ]

Oct 14, 19 23:40

Post #17 of 33 (11114 views)

Frodo looked like a charging Lion with that last break away to T2, the helmet visor giving a poker face during the collosal effort, and it made me think of this instagram training video....

https://www.instagram.com/...rce=ig_web_copy_link

Re: Jan Frodeno’s training - what we know [thatzone] [ In reply to ]

Oct 15, 19 0:25

Post #18 of 33 (11001 views)

The scientific triathlon podcast with Dan Lorang is probably the closest you gonna get the infos.

I also posted a thread some time ago with some TrainingPeaks screenshot from some advertisement videos Jan did for an insurance (video was in german): https://forum.slowtwitch.com/...o_P6859086/#p6859086

Re: Jan Frodeno’s training - what we know [thatzone] [ In reply to ]

Oct 15, 19 0:51

Post #19 of 33 (10936 views)

He's high carb meatless. Yet all age groupers are keto. LOL

Re: Jan Frodeno’s training - what we know [vanchize] [ In reply to ]

Oct 15, 19 6:06

Post #20 of 33 (10474 views)

Emulating the diet of a genetic outlier training 30+ hours weekly may not work well for the average age group that without their 10h week of training would have metabolic syndrome (some may already have it).

--
Vinnie Santana, Multisport Coach
http://www.ironguides.net
* * * Your best is our business. * * *

Re: Jan Frodeno’s training - what we know [vanchize] [ In reply to ]

Oct 15, 19 6:07

Post #21 of 33 (10468 views)

I'm really not into keto, my own experiment with keto from years ago still makes me shudder when I think of the food choices, but you're comparing apples and pears here.

JF races at a much higher relative intensity level. Whereas the average age grouper races probably right around aerobic threshold which aligns well with max fat ox. Different nutritional approaches may apply.

Re: Jan Frodeno’s training - what we know [vanchize] [ In reply to ]

Oct 15, 19 7:18

Post #22 of 33 (10275 views)

vanchize wrote:

He's high carb meatless. Yet all age groupers are keto. LOL

Most age groupers are far from Keto

Post deleted by Administrator [ In reply to ]

Hutch

Oct 15, 19 8:24

Post #23 of 33 (10095 views)

Re: Jan Frodeno’s training - what we know [AS88] [ In reply to ]

Oct 15, 19 8:30

Post #24 of 33 (8879 views)

AS88 wrote:

Dan Lorang has been on (a) podcast(s) explaining how they build up Jan`s training with a sprint block, then a strength block and then an efficiency block and how they use 70.3`s in their training. I don't recall all the details but it was definitely interesting.

https://podcasts.apple.com/...1045?i=1000433830945

I am listening to the podcast right now.

That Triathlon Show - Dan Lorang, Coach of Jan Frodeno & Anne Haug

Not bad

Re: Jan Frodeno’s training - what we know [vanchize] [ In reply to ]

Oct 15, 19 8:33

Post #25 of 33 (8868 views)

He's high carb meatless. Yet all age groupers are keto. LOL

All age groupers are Keto?

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