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UNTAPPED with Spencer Matthews
5 Training Rules from an Ironman World Champion Coach
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The secret to getting fitter might be knowing when to do less.
Ironman coach Reece Barclay challenges the obsession with volume and reveals what really drives sustainable endurance performance.
Drawing on his experience coaching Lucy Charles-Barclay, he shares insights on heat, recovery, injury prevention and the marginal gains that can make a difference at the highest level.
This is a closer look at how to train smarter, stay consistent and build performance that lasts.
Reece's 5 top training tips 👇
1️⃣ Consistency Beats Volume — Ten consistent hours of training every week will do more for your fitness than repeatedly pushing huge training weeks and burning out.
2️⃣ Don't Blindly Follow the Plan — Training plans are a guide, not a rulebook; if you're exhausted, sleep-deprived or not feeling right, you need to adapt rather than force the session.
3️⃣ Be Careful When You're at Your Fittest — Your risk of injury can actually increase when you're performing at your best, because your fitness can improve faster than your body has time to adapt.
4️⃣ Don't Start Your 5K Too Fast — Resist the temptation to chase the runners around you early on, settle into your pace after the first two minutes, then gradually build towards the finish.
5️⃣ Control Your Breathing — Reece believes breathwork is an underused performance tool, with controlled breathing (particularly the box breathing technique) potentially helping athletes manage heart rate and lactate during hard efforts.
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