Here is the link.
/ @patrickdelorenzi
• Nuova canale italiano 🇮🇹 • I Grandi Benefici di Allenarsi per gl...
00:00 intro
00:29 Why am I making this video?
00:45 Why do an Ironman 70.3 - How I got into triathlon
01:27 Swimming
01:46 But why do a Half Ironman?
02:14 Disclaimer
02:28 Training & lifestyle
03:00 First “races” and catching the bug
03:31 Choosing a target race
04:12 Training Fundamental Principle: ZONE 2
04:34 Running epiphany
04:55 Hr tools
05:11 Broscience guide to Figuring out your Zones
05:56 Long or hard, you can’t have both
06:14 Gear & tech: watch and hr monitor
06: 59 Complete gear list
07:17 Figuring out the plan
07:37 top resources
07:58 Basic 70.3 Training Plan template
08:25 Weekly volume
08:48 4 week build cycle
09:12 SWIM training breakdown
09:44 film swimming sessions for feedback
10:14 best swim tools that helped me a ton!
10:35 Swim sessions: explained
11:04 BIKE training breakdown & finding a bike
11:36 Cycling & consistency: prioritize the bike
12:11 Major upgrade - TRI BARS!
12:38 Weekly BIKE training template - weekly tt - tempo - intervals - zone 2
14:16 RUN training breakdown
14:46 running intensity
14:57 Weekly running template - volume - sessions
15:14 Shoe choice Hoka One One Bondi 6
15:35 Brick Sessions
15:57 NUTRITION: the fourth discipline
16:32 Experiments with gels: Caffeine vs no caffeine
16:59 RESEARCH: The Formula - Carbs x Kg x H
17:56 Everyday food
18:15 Fasted Training
18:32 Undereating
18:56 Recovery: nutrition
19:10 Sleep
19:24 Adapting the plan to real life
20:05 Consistency
20:42 The Final Training Build leading up to the race & longest run
21:16 Tips I would give my past self: consistency
21:47 Enjoy!
21:57 Test race 100%
22:37 Experiment and test nutrition
23:00 Include close people in your journey
23:31 Final words: It’s a beautiful ride
24:14 Thanks for watching!
24:45 Outro
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