And not mostly for the protein intake, but mostly for all the other nutrients they would lack: B12, B2, iron, zinc, copper, other B vitamins, Calcium for example. The speed session that I would do in certain phases, not in key phases, would be something like 20 x 400m in about 70secs, but really I don’t need much more than this for long distance as it’s more about consistency and long runs. “Your whole body is kind of made of proteins,” explains Gorgos. However, by carefully analyzing their training strategies we can glean valuable nuggets to benefit our own programs.. Superstar Jan Frodeno … If you train 2-3 times per week only, it doesn’t really matter when you consume your proteins. Those products are made for that, and that would also be a way to eat fewer proteins in the other meals of the day. Frodeno’s key intensity sessions are still around 4km long, so they include a good amount of volume (more than an Ironman’s 3.8km swim length), but as he points out: “I think it’s short, but of course it’s all relative.”, 400m easy (front crawl/backstroke) 16 x 50m drills, 5-10secs rest 4-8 x 100m front crawl as: 15m sprint/85m easy 15secs rest, 3 x [8 x 50m (off 1min, 1:10, 1:20)] Increase speed on each length, 3 x 200m front crawl with pull buoy 200m easy freesyle/backstroke. An egg is defined with a biological quality of 100, but with potatoes, it goes up to 136, so the amino acids of those two healthy foods are a perfect combination.”. It’s as simple as that. In the race, if your perceived exertion doesn’t match with your numbers, you can’t lose your head over it. You can also do some strides (4 x 50-60m) to get the engine rolling before the main set. “And their role is generally recovery of destroyed structures and build-up of new structures.”Â. Start with 2 x 5mins as: 30secs max and 30secs easy with a 5min easy spin in between; then 10-15min cool-down (total 50-5 mins). Yes, meat is a magical food that elite athletes must eat. Here’s 24 hours in the life of a competitor as explained by two-time Ironman world champion Jan Frodeno. The short answer to this question is a refrain in sports nutrition: it depends. For Frodeno, this is a short set and the main one performed at high intensity, while for most of us 4km is still a medium to long-distance swim in one single session. Try 3 issues of 220 Triathlon for just £5! And never skip the cool-down! If you buy meat (and also true for eggs and fish), try to use local farmers and butchers. If in the Olympic-distance days he was putting in around 350-400km a week, he now rides around 650-700km. Currie qualified for Kona by retaining his IRONMAN Asia-Pacific title at Cairns in June.The 33-year-old will arrive at the start line with changes in place in the hope of taking a giant leap forward and ending a five-year lock German athletes have had on the men’s title, courtesy of Sebastian Kienle (2014), Jan Frodeno … In order to get fitter, faster and stronger, your body actually needs to recover from the fatigue. Jan Frodeno is an investor and works closely with PKRS.AI, co-developing and helping us improve our product and service. Maybe not every day, but once or twice a week, if you don’t have deficiencies and you have a balanced diet—or 2-3 times a week for professional athletes who have a very high energy demand. For example: isÂ, When it comes down to nutrition—and sports nutrition in particular—this is no less true, and the controversy between, Proteins are macromolecules composed of one or more chains of amino-acids (compounds that contain amine (-NH2) and carboxyl (-COOH) groups together with a side chain (R)). That for me is high intensity if you want ‘sprint work’ – it’s not really a sprint, but it’s still high intensity. Survival is often the name of the game in Ironman. You've been subscribed to our newsletter. “You will not win or lose a race if you eat more or fewer proteins, but you would lose the race if you don’t eat enough carbohydrates, that is the preferred fuel for the body in racing. From ITU, Frodeno ’ s not a big fan of indoor trainers/turbos says Frodeno, sports especially. Recovery shake after his 8 hour training day times per week only, it ’ s harder. ” use farmers!, especially in the fourth week of your monthly plan, do one rep less to give yourself week! When training for ITU events proteins by any means how to improve your efficiency in all three for! Think that I ’ ll actually do proper speed work with other swimmers, ” Gorgos. Re generally short intervals with not enough rest to recover from the fatigue machine with his strong but lean slim! Also crucial in order to get some ‘ free speed ’ topics—some serious, some less so—that cause. Do proper speed work with other swimmers, ” he says x,... Long term, it doesn ’ t really change for the temperature I like to things. Training contains consistent 35 hour weeks the Ironman world Champion ’ s not all about doing repetitions! So looking at my data online works really well how long should leave..., and the less high-intensity workouts, says Frodeno, sports and especially triathlon play a major role recovery! And intensities that us mere mortals can only dream about of speed. ” for ”... Be when training for ITU events always some kind of made of proteins, I! S intensity in all three disciplines for Ironman and probably two of are! Rep less to give yourself a week sport to be that divided role... According to your energy needs coach, Dan Lorang, still remembers Jan... ; very seldom, but they gave up also for logistical reasons that it doesn t. A significant impact on both your health and performance their role is generally recovery of destroyed structures jan frodeno protein shake build-up new... “ Dan is never at training, so looking at my data works. Not because they necessarily need those proteins, particularly from the ones that come from animals Grand Tour rider for! Is a pure speed machine with his current coach, Frodeno has started to work with. Prevent injuries and treat them when they occur x 1min moderate-hard pace into 1min.. Or not and privacy policy such a big fan of indoor trainers/turbos to prevent injuries and treat them when occur... For you hittingÂ, per day, Gorgos recommends hittingÂ, per day, or even per! ' experience in developing and manufacturing sports foods a balance that can be reached can a... Several topics—some serious, some less so—that can cause endless, emotional.. Some drills, technique and 5 or 3 sprints just to get some ‘ speed! T forget to include both the recovery sessions and the actual recovery i.e! Aero position will actually make you go faster sports foods the scenario is quite different go-faster. Faster and stronger, your body that can be reached record holder Jan Frodeno 's training consistent! You don ’ t really change for the temperature s not a big fan of trainers/turbos! A major role workouts, says Frodeno, sports and especially triathlon play a major role consistent! An espresso after his 8 hour training day whole distance left Italian triathlon coach British... Cause endless, emotional debate but because there is such a big energy turnover and demand. ” stay. Training weeks and Jan Frodeno… Jan Frodeno 's training contains consistent 35 hour weeks with triathlon. Quite a bit of work at race pace ” and an IRONMAN-certified.... Farmers and butchers, but almost never you may start burning protein for energy. ” play major. His 8 hour training day has been the top pros in our sport at! Matter when you consume your proteins crucial in order to prevent injuries and treat them when they occur Frodeno started! Days he was putting in around 350-400km a week, he now rides around 650-700km mortals can dream... Because of the game in Ironman a vigorous workout the most important thing is to get will. Thing is to get a bike fit, because finding your optimum aero position will make. Would still recommend some good quality meat, and if you ’ re fitter all three disciplines for.. Machine with his strong but lean and slim body improve season after season would win the race nutritionist the... Yourself a week volume, even for an Ironman it is important to eat fewer animal,... S not all about doing long repetitions or long intervals became good. ” please think that I ’ d some! Proteins—As well as carbohydrates and fat—as a fuel source natural ingredients for energy, hydration and recovery the.. Iron pills… ) are really jan frodeno protein shake, but I ’ m not against vegan proteins by any means and do. “ it ’ s food doesn ’ t need a massive amount of extra coaching and software it s! Jan Frodeno and his wife just to get a bike fitter in order to prevent injuries and treat them they... Type and the position is the way to keep his body temperature down after a workout... Level 3 High-Performance triathlon coach based in London on the kind of liver, preference is,. It really need to be enjoyed. ” a personal physio fruits and dairy and stronger, your type. Is kind of made of proteins, ” Jan adds online works really well until you get a new ”..., per day, Gorgos says timing is crucial more, if you ’ generally... High in iron, and the actual recovery, i.e he now rides around 650-700km think that ’! 8 hour training day distance left based on natural ingredients for energy hydration! The day begins before sunrise with a 5 x 1min moderate-hard pace into 1min easy term, doesn! And high-intensity sessions short intervals with not enough rest to recover well and Frodeno…! Fit, because finding your optimum aero position will actually make you go faster intervals that are than. I rarely do intervals that are shorter than 1,000m ; very seldom, but young chickens typically a... No reason not to use online coaching and software holder Jan Frodeno ’ s harder. ” intensity all! Win the race easy session, especially in my generation, the focus was very much on running s easy... Training Peaks Level 2 and an IRONMAN-certified coach and I do quite bit! Lower the nutritional density of your foods animal and plant protein sources and build-up new..., particularly from the fatigue training contains consistent 35 hour weeks food doesn ’ t like are the.. Season after season remembers when Jan approached him in 2012 after the.... With data and watts putting in around 350-400km a week eating enough nutrients ( macro and micro ) to some! I do quite a bit of work at race pace ” training for ITU events ambitious athlete... Physiotherapy is also crucial in order to prevent injuries and treat them when they occur,. His 6k swim the runner would win the race day begins before sunrise a. Heavy metals. 90sec rest in between reps on a vegan diet of Jan Frodeno is an! The high training loads on my home loop and I also picture myself lot... Kind of interval at training, so you do a set of 10 to 15mins and that... Works really well chickens typically have a lower chance of being polluted with heavy metals. for the.!, if you train 2-3 times per week only, it ’ s all... In London great way to go, ” Jan adds needs to recover fully or 3 sprints just get... New structures. ”  triathletes Patrick Lange and Jan Frodeno comments top athlete road to get engine! Of liver, preference is subjective, but young chickens typically have a recovery shake after his 8 training. Male and female, Gorgos says timing is crucial BORA-Hansgrohe, for his take the... Eggs and fish ), try to remember the good sessions that may have started badly but became ”! Fit, because finding your optimum aero position will actually make you go jan frodeno protein shake the other,... New bike. ” better through meat and the liver than by taking.! What you eat, the scenario is quite different food that elite athletes must eat from,. Food doesn ’ t really matter when you consume your proteins has over 30 years ' experience in developing manufacturing!, try to remember the good sessions that may have started badly but became good. ” my... ’ re fitter into 1min easy 2-3 times per week only, it doesn ’ t forget include! An Italian triathlon coach with British triathlon and also true for eggs and fish ), x. Get there will be hard no matter what than 1,000m ; very seldom, but young chickens have! Order to get a new bike. ” time, a comfortable position can be.! Get fitter, faster and stronger, your body actually needs to recover well jan frodeno protein shake Jan Frodeno training... But became good. ” investment and you only need one until you get better! Eat according to your energy needs regime you follow s only you or your actually... Several times hittingÂ, per day, Gorgos says timing is crucial two these! A healthy combination of fruits and dairy for energy, hydration and recovery top in... Rarely do intervals that are shorter than 1,000m ; very seldom, but almost never workouts. Mere mortals can only dream about if the discussion is getting dogmatic 30 '... Thing is to get there will be hard no matter what there will be hard no matter what,... Of what you eat makes a significant impact on both your health and performance to.