2/2 Running doesn't enable a lot of burn because it is impact limited For high burn we need multisport, nordic, cycling or rowing => those modes let us get total work way up To get lean via volume - overall stress must be low - when pushing load up, energy deficits don't work

For Lean: I found 12-14 hours is the sweet spot with strength training 3x/wk for an hour // it is a shift towards hybrid vs the approach in the pic Keeps overall stress low and enables a low-sugar/low-processed diet Strength focus boosts lean mass which helps the lean goal 1/2

What Is Race Pace? This is _the_ topic for specific preparation. Johan asked in the context of the marathon, standalone and Ironman. ==== All athletes should know the race paces and powers specific to their A-event. Ground these paces in reality and cross-check them against the implied physiological stress. This prevents a lot of wasted energy. After every race, go back into your training history and compare your key workouts against what actually happened on race day. Almost everyone will discover a mismatch between their specific sessions (too fast) and their race-day actuals. Here, marathon pace means the pace for the marathon the athlete is preparing for in their program. It's a shockingly slow pace for standalone marathon newbies and Ironman athletes. Say race to almost everyone and they drift into the red zone (easily seen via lactate testing). In my Nationals series, I pulled all key sessions back to my race plan and cross-checked them with standalone running paces (from 5K to half marathon). I also cross-checked them with a best-effort 40K time trial and what I managed in a best-effort sprint triathlon. Take the time to look at everything and compare it to averages for people with your profile. There is a huge difference between a 2:20 marathoner and someone trying to break four hours. The same is true for Ironman athletes racing 9, 11, or 13 hours. The nature of the event changes significantly as duration increases and chronic volume decreases. It's a double-whammy for all amateurs, even more so for the slower athletes. The pros are done quicker and have more chronic volume than us. The data sets for running are broad and make a useful benchmark. For Ironman racing, including my Roth build, you want to know exactly what's reasonable and test your key sessions against it. Race pace for top amateurs in this context is Ironman race pace, which sits with a cushion below the top of Zone 3 (Tempo). The closer I get my race pace (bike and run) to LT1 the lower the risk in my race strategy. It's the exact same point when I'm coaching/advising others. A best-effort standalone half marathon is an excellent reality check. I often see athletes posting about marathon race pace, and it doesn't stack up when we look at their heart rate headroom and half marathon actuals. Actual delivered pace is commonly the top of Zone 1 for runners new to the marathon, standalone or Ironman. It takes a lot of specific fitness to deliver Zone 2 pace. In specific preparation, try the Reality Check Workout (explained in From Lemon To Legend): run it with a heart rate cap 10 bpm below the highest 60-minute heart rate from a well-paced half marathon. I'll cover this in detail in a future article, Using Races for Specific Preparation. A favorite reminder I give Bek on our calls is "When you are running easy, you are running race pace." For all but the fastest athletes, this is the best-case scenario for their first marathon of any type.