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Re: Winning Challenge Bahrain and non-draft success - AUA [pk] [ In reply to ]
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Helle hasn't been on the ITU squad camps in the last year - most of her riding is on her own, with some sessions with Alicia Kaye when in Florida or Boulder, or joining some athletes for basic rides at Sands Beach in Lanzarote.

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Re: Winning Challenge Bahrain and non-draft success - AUA [Fleck] [ In reply to ]
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Fleck - Victoria is a great place - enjoyed my time there. For many years it was a world hub of triathlon excellence.

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Re: Winning Challenge Bahrain and non-draft success - AUA [Joel Filliol] [ In reply to ]
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Joel Filliol wrote:
Hey FastTwitch12,


Helle runs 4-6x per week, with 2 work sessions usually, others are easy. Bike is 4-5x with 2 work sessions, otherwise easy.


J

Thanks Joel

Are "work sessions" typically above threshold or it depends on time of year, session etc. The "polarized model" seems to say very little threshold type work regardless of time of year and would love to hear your opinion of it.
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Re: Winning Challenge Bahrain and non-draft success - AUA [marcag] [ In reply to ]
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We use threshold training in the 2 months prior to racing, or within the racing season as maintenance. Higher intensity than threshold is often difficult to achieve when under a high overall work load, whereas threshold, tempo, or steady can be done effectively even when very fatigued. I agree that too much threshold could be 'toxic' but really it's just a work load issue. 'Polarized training' has become a bit of a buzzword - I don't worry too much about the label - of course the majority of the volume high level athletes do is an easy intensities - the rest is 'hard'. Nothing new or novel, and it doesn't need to be more complicated than that.

J

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Last edited by: Joel Filliol: Dec 11, 14 8:07
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Re: Winning Challenge Bahrain and non-draft success - AUA [Joel Filliol] [ In reply to ]
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Nothing new or novel, and it doesn't [get] more complicated than that.


Read this line over carefully folks, from one of the best coaches in the world! Make sure you understand it. Key!


Steve Fleck @stevefleck | Blog
Last edited by: Fleck: Dec 11, 14 7:17
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Re: Winning Challenge Bahrain and non-draft success - AUA [AlwaysCurious] [ In reply to ]
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AlwaysCurious wrote:
James Haycraft wrote:
helle_f wrote:
I did travel with my fiancé, Ben


Damn.


Yes, we all have a crush on Ben.


O M G!
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Re: Winning Challenge Bahrain and non-draft success - AUA [helle_f] [ In reply to ]
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helle_f wrote:
Thanks.

Yes the two times I have encountered birch pollen reactions have been horrendous. One was in the lead up to the Olympics and the other was upon arrival into Knoxville, both times put me on the sidelines for a long period of time. We now know to avoid birch pollen bloom periods. My reactions have more so triggered my asthma which has really been tough. Thankfully we managed it OK in 2014.

On the bright side you're not me. Went for an allergy test and the doctor said I'm allergic to "trees".

Anyway as for questions I'm just wondering if you prefer a flatter course like in Bahrain or a hiller one like in Mont Tremblant? I mean this both in terms of which you enjoy more and which you think you're more suited to. Other than that to ask a more ST approved question how do you go about pacing yourself during a race and how much does this have to do with pre-race planning?

Thank you to both Joel and yourself for doing this and of course congratulations!
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Re: Winning Challenge Bahrain and non-draft success - AUA [Joel Filliol] [ In reply to ]
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So what would a typical hard workout look like for the bike and run?
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Re: Winning Challenge Bahrain and non-draft success - AUA [FastTwitch12] [ In reply to ]
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The bread and butter sessions are the build finish, lots in the sport do these: bike 2-3 or 4hrs with the last 30-90 mins building pace or at race pace. Similar with the running: building / progressive runs / negative splits.

J

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JoelFilliol.com - check out the Real Coaching Podcast
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Re: Winning Challenge Bahrain and non-draft success - AUA [Joel Filliol] [ In reply to ]
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The bread and butter sessions are the build finish, lots in the sport do these: bike 2-3 or 4hrs with the last 30-90 mins building pace or at race pace. Similar with the running: building / progressive runs / negative splits.

Interesting. Good to know that, despite not having a clue what we were doing back in the mid 80's to early 90's, we did a lot of this! :)


Steve Fleck @stevefleck | Blog
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Re: Winning Challenge Bahrain and non-draft success - AUA [Joel Filliol] [ In reply to ]
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Very interesting thanks for sharing


So then are the easy sessions just at a constant steady pace for a specific amount of time or mileage i.e. at a certain heart rate or power?
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Re: Winning Challenge Bahrain and non-draft success - AUA [Joel Filliol] [ In reply to ]
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Joel Filliol wrote:

Most runs are easy, with two main sessions per week, which will be faster than race pace for the main sets of these sessions.

Joel, Helle, thanks for taking the time. Very interesting.

A question... what does 'easy' mean? Or how do you decide what pace / power to do an easy workout at?
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Re: Winning Challenge Bahrain and non-draft success - AUA [FastTwitch12] [ In reply to ]
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FastTwitch12 - easy is driven by perceived effort primarily, not power, heart rate or pace.


J

>>>>
JoelFilliol.com - check out the Real Coaching Podcast
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Re: Winning Challenge Bahrain and non-draft success - AUA [Joel Filliol] [ In reply to ]
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Coach Joe,

Congrats on a great result! To be completely honest, I'd never heard of you before reading this thread, looks like you have some pretty impressive results lately.

My question is, how do you think you stack up as a coach against the best pro coaches in our sport, Matt Dixon, Mark Allen, Jesse Kropenick, etc?

Thanks in advance, love it that you guys are out here answering questions from us common folk!
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Re: Winning Challenge Bahrain and non-draft success - AUA [Jordan45] [ In reply to ]
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Jordan45 wrote:
Coach Joe,

Congrats on a great result! To be completely honest, I'd never heard of you before reading this thread, looks like you have some pretty impressive results lately.

My question is, how do you think you stack up as a coach against the best pro coaches in our sport, Matt Dixon, Mark Allen, Jesse Kropenick, etc?

Thanks in advance, love it that you guys are out here answering questions from us common folk!



PAULO IS BACK ON SLOWTWITCH

Jonathan Caron

Jonnyo Coaching
Last edited by: jonnyo: Dec 11, 14 11:06
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Re: Winning Challenge Bahrain and non-draft success - AUA [jonnyo] [ In reply to ]
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haha, nice.

Accelerate3 Coaching https://accelerate3.com/
Moxie Multisport https://www.themoxiemultisport.com/
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Re: Winning Challenge Bahrain and non-draft success - AUA [devashish_paul] [ In reply to ]
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Aspire maybe, but let's be real hear huge difference between NYC marathon and any single ironman. They had over 50,000 finishers, and who knows how many lining the streets and watching live. But I see what you mean.
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Re: Winning Challenge Bahrain and non-draft success - AUA [ericmulk] [ In reply to ]
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I've swam since the age of 5. At the age of 11 I started swimming competitively. Since the age of 12 I was on the national team until the age of 18. I swam in the European Junior Champs twice, became Danish Junior Champion 4 times. I was a short specialist specialist by the end of my swimming career. Most notable times 58" on 100 SCM freestyle, 2'04" on 200 SCM freestyle, 4'54" on 400 SCM medley.


London 2012 Olympian : 6 x IRONMAN 70.3 Winner : 2014 Challenge Bahrain Champion : 2014 Hy-Vee 5150 Champion : Master of Human Nutrition - Twitter: @helle_f Facebook: /helletri Web: hellefrederiksen.com

Sponsors: Uplace-BMC Pro Triathlon - Nike - Sands Beach Active - NormaTec - Bragi - Hotbox Roasters
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Re: Winning Challenge Bahrain and non-draft success - AUA [Staz] [ In reply to ]
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I really enjoy the tough honest courses that offer varied terrain, yet there is no doubt fast courses suit me well.

Pacing and awareness of required racing effort comes from both training and racing experience. We are not governed by watt outputs or run paces, instead we train on feel and use these tools to learn over time the type of effort we are putting out. I had no pre-race pace planning for Bahrain other than taking the run out fast. All other disciplines I just had it in my mind to race hard and respond to however the race would unfold.


London 2012 Olympian : 6 x IRONMAN 70.3 Winner : 2014 Challenge Bahrain Champion : 2014 Hy-Vee 5150 Champion : Master of Human Nutrition - Twitter: @helle_f Facebook: /helletri Web: hellefrederiksen.com

Sponsors: Uplace-BMC Pro Triathlon - Nike - Sands Beach Active - NormaTec - Bragi - Hotbox Roasters
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Re: Winning Challenge Bahrain and non-draft success - AUA [AlwaysCurious] [ In reply to ]
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No. I would say it looks like I have bigger guns than Michi Raelart in this picture though ;)


London 2012 Olympian : 6 x IRONMAN 70.3 Winner : 2014 Challenge Bahrain Champion : 2014 Hy-Vee 5150 Champion : Master of Human Nutrition - Twitter: @helle_f Facebook: /helletri Web: hellefrederiksen.com

Sponsors: Uplace-BMC Pro Triathlon - Nike - Sands Beach Active - NormaTec - Bragi - Hotbox Roasters
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Re: Winning Challenge Bahrain and non-draft success - AUA [Salmon Steve] [ In reply to ]
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Currently I've gone through a few bottles of Tres Torres the past days. I'm not a wine snob but like a nice red, the occasional rosé.


London 2012 Olympian : 6 x IRONMAN 70.3 Winner : 2014 Challenge Bahrain Champion : 2014 Hy-Vee 5150 Champion : Master of Human Nutrition - Twitter: @helle_f Facebook: /helletri Web: hellefrederiksen.com

Sponsors: Uplace-BMC Pro Triathlon - Nike - Sands Beach Active - NormaTec - Bragi - Hotbox Roasters
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Re: Winning Challenge Bahrain and non-draft success - AUA [Jordan45] [ In reply to ]
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Jordan45 wrote:
Coach Joe,

Congrats on a great result! To be completely honest, I'd never heard of you before reading this thread, looks like you have some pretty impressive results lately.

My question is, how do you think you stack up as a coach against the best pro coaches in our sport, Matt Dixon, Mark Allen, Jesse Kropenick, etc?

Thanks in advance, love it that you guys are out here answering questions from us common folk!

Head in hands.

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Instagram
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Re: Winning Challenge Bahrain and non-draft success - AUA [helle_f] [ In reply to ]
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helle_f wrote:
No. I would say it looks like I have bigger guns than Michi Raelart in this picture though ;)

And now you owe Michi Raelert a dollar. Probably one for his brother, as well. :-)




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Re: Winning Challenge Bahrain and non-draft success - AUA [Joel Filliol] [ In reply to ]
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Joel, let me start by saying thank you for jumping in here to answer questions with actual answers and not a bunch a fluff. Very helpful for me and I am sure a lot of others to see what a top mind in the tri coach world does with his athletes.

I have followed you a good bit the last few years and you seem to be one of the best in turning around or producing top level swimmers in triathlon. Do you follow the same model with swimming as you do with biking and running (not much high intensity but instead more easy and tempo work)? In addition, do you feel it truly comes down to needing more swim miles to improve or are there certain items/approaches you use with your athlete's that almost works universally to capture low hanging fruit that are not necessarily talked about or focused on in traditional swim lessons/training?
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