Ali Fitness Podcast Episode 001: SIX-TIME IRON MAN CHAMPION TRIATHLETE MARK ALLEN скачать в хорошем качестве

Ali Fitness Podcast Episode 001: SIX-TIME IRON MAN CHAMPION TRIATHLETE MARK ALLEN

Mark Allen is one of the most decorated triathletes in the history of the sport. He is a six-time champion of the Ironman Triathlon Hawaii, a ten-time winner of the Nice International Championships, and the only triathlete to have a 20-race winning streak. Mark was named Triathlete of the Year six times, he is a member of the Ironman Triathlon Hall of Fame, and he was voted ‘The Greatest Endurance Athlete of All Time’ in a worldwide poll conducted by ESPN in 2012. Today Mark runs MarkAllenCoaching, a global online training community which serves athletes at all levels, from beginners through elite triathletes. He is a sought-after speaker and consultant, as well as the co-author of Fit Soul, Fit Body: 9 Keys to a Healthier, Happier You. Mark joins Ali to share his wealth of knowledge and experience, explaining how to train smart and offering his advice with regard to strength training. Listen in to understand Mark’s approach to nutrition and the value of meditation practice. TOPICS COVERED [1:01] Mark’s secrets to a 15-year career Trained smart, building his aerobic system (heart rate 155bpm) Long off-seasons to recharge Only raced 7-8 times per year [6:03] How it felt when Maffetone advised Mark to slow down in training ‘How do you get faster by slowing down?’ Fellow triathlete Colleen Cannon urged Mark to stick with it Aerobic development allows you to maximize the speed you have Saw results at race in Kauai two months later [8:18] Mark’s psychology going into that first race in Kauai Low expectations (only one speed session in preparation) Didn’t know how training would translate to performance Pleasantly surprised to have deeper bank of energy to tap into [10:35] Additional strategies Mark employed to train smart Incorporated strength training via coach Diane Buchta Dramatic change as rebuilt muscle mass [12 :47] How Mark would have trained differently if he knew then what he knows now Functional strength work Incorporate an element of balance into strength work Engage multiple muscles in any one movement [16:09] How Mark integrates strength and conditioning into training for his clients Triathletes over 35 see biggest gains from strength work Keep it simple – the mind must be quiet for maximum impact [19:34] Mark’s guidance for achieving a quiet mind Make it your focus Allow yourself to get absorbed in the natural environment Can be challenging during the chaos of a race Must stay fully engaged to give everything you have [21:26] Mark’s meditation training with Brant Secunda Develop relationship with nature Answers to big questions come when your mind is quiet Important to train mind as well as body [26:47] Additional qualities that attributed to Mark’s success ‘Great sleeper’ (10 hours per night) Ability to let it go – didn’t spend the evening on analysis [29:18] How Mark approached nutrition Balanced diet – not afraid of fat High nutrient-density foods Didn’t eat as much as competitors Body got what it needed with fewer calories [31:49] Mark’s approach to nutrition during races Things body could absorb quickly, i.e.: sports drinks Energy equation: How fast can I go, but get carbs in quickly enough to maintain pace? Aerobic training allowed him to use fat for fuel He needed fewer carbs to sustain pace [34:26] The relationship between health and fitness for elite athletes Triathlons put huge demand on body Always one step away from injury or burnout Takes time to replace energy, nutrients Competing once in a while makes you stronger Trying to sustain peak level year after year can take a toll on health Autopsies on long-distance runners found severely malnourished [38:00] How Mark knew it was time to retire Achieved best preparation for Iron Man in 1995 Saw no reason to go back Witnessed others who couldn’t enjoy exercise after career due to injury, etc. [39:40] How Mark moved on after racing Wasn’t difficult because he didn’t thrive on competition He loved training and exploring the body’s capabilities – which he can still do Surfing allows him to daydream and quiet his mind now