Mark Allen: How he improved his times consistently over a 15-year career racing

Mark Allen talks to us about going slower to go faster and how this helped him improve his times consistently over a 15-year career racing.
He also talks about how he avoided burnout, had better race results, more consistent training, better sleep, and more.
Mark also tells us what he thinks about Strava and what it does to us - how it works against this philosophy of slowing down to go faster.
Analysis by Mark Allen, 6x Ironman World Champion, Olympic Distance World Champion, Longest winning streak in the history of triathlon (21 straight races), ESPN’s Greatest Endurance Athlete of All Time, Greatest American Triathlete of All Time.
Also, can you find the little bike somewhere in the video?
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[@DublinDapper]

This is amazing content...thank you

[@IronmanHacks]

Glad you enjoyed it. Hope you've subscribed!

[@CoachPursuit]

I always used to push for KOMs and stuff in intervals on Strava but in the last 9-12 months I've not gotten any at all, worked big on my aerobic base and have had all of my fastest splits done in races. It's nice scrolling down my feed with my workouts being much slower than a lot of the people that I'm following, but my progress has been faster. Going slow to go fast works!

[@IronmanHacks]

Great. Though it's so hard for many people to attain this mindset! Good work.

[@loulew07]

Came into the sport back in 1985 at 28 yrs old, by 1987 was using Maffetone and the 180 formula thanks in part to seeing Mark Allen and Mike Pigg at the Hawaii Ironman using HRM'S , from that point on would never go without . And now the last 8yrs being with a cardio orthopedic rehab RN, best thing I did for my overall health of my heart . We cannot beat age. And going faster with higher rate only speed's up the aging process .

[@IronmanHacks]

Keep going 💪

[@dr.mohamedaitnouh4501]

Okay point of view speed does not speed up aging where did you get that??

[@oweningarfield5943]

Great insight! I think it's becoming a badge of honour posting truly controlled, Z2 workouts. I'm proud to!

[@hannuimmonen2219]

Early 90's when tri hits like a hammer, i used to follow every possiblle tri race where Mark was racing,read every posts how he prepare races and training, and try to follow those "tips" , nowdays i think those tips were goodones- it shall works still today..forget those stravas etc.. do it yourself and get mark allen to your couch👍

[@IronmanHacks]

Love it!

[@bmp713]

People should brag on Strava about completing faster times with the lowest possible heart rate. That way they can still express high competitiveness but be training in the right way.

[@michaelvrbanac6923]

Personally, I find staying strictly in Zone 2 is not that easy unless I am constantly checking HR and power. Typically, I train alone and ride or run or swim at what feels easy and at a pace that won't gas me by the end of a workout. I live in a very hilly area, so staying in zone 2 is challenging while climbing on a bike or running up these steep hills. Walking or grinding at a very low cadence does work but is annoying since rhythm is interrupted. Anyway, I appreciate all the podcasts about low HR training.

[@IronmanHacks]

Thanks for the comment. I get bored in Z2 but also love it for the relative rest.

[@Steven-ko6ky]

I appreciate the effort that goes into these videos. Thanks for sharing!

[@IronmanHacks]

Glad you like them! It's fun to do and I hope we can all learn from these legends - and each other. If you have any feedback or requests, I'm all ears!

[@dickieblench5001]

Simple but not easy. Train slow to train a lot. Train a lot to go fast.

[@theflorentine5047]

Take it from a 58 year old clydesdale now! This works!

[@IronmanHacks]

Awesome, happy to hear this! Loving your comments! 👍

[@trbeyond]

I thought I was the only one not on Strava!

[@IronmanHacks]

Now I know of two people - you and Mark! 😂

[@glywnniswells9480]

I wish strava was round when i was young in the 90s man o man i prob would be a pro i was motivated by data even a cateye computer giving speed and average speed helped me improve loads. Now that im older i kinda feel like its a drag having the strava but also want it incase i start to feel good and have a good workout With regards to this training i guess its like at the level of a hiking trail with a backpack. U never got more than 60% HR never really get worn out but always get fitter

[@Marks_Sports]

Strava is the best. Koms are great fun, just be smart chase them crowns only when your program allows. I’ve changed heaps of peoples attitudes towards training by posting all my training with heart rate data. Running with a Slow heart rate doesn’t mean always a slow pace compared to the average person. Most see it not as bragging, but as, something that is actually possible and worthwhile at trialling themselves. Used to follow the maffatone formula, but, it’s too cookie cutter for the masses. Sure it works, for like 50% of the people. Personally prefer the 5 zone system and z1 for recovery, z2 for the aerobic system. My z2 and maf are basically the same, but others can be different. There’s been a lot of science put into heart rate over the last 40yrs. The hr spread of maffatone aerobic zone is a bit too limited.

[@IronmanHacks]

Good thoughts, and good to know you've found what works best for you. I'm with you on Strava!

[@JackMott]

many people brag about their zone 2 workouts on strava

[@swites]

Strava. I used to be embarrassed if I'd post a ride under 200w's average due to ego. In 2 to 3months in summer when fit 200w's is in my zone 2 so all good. For most of the rest of the year zone 2 tops out at around 180watts so an "easy" 200w ride is anything but. Sometimes I'd be doing 100% effort in the last hour of a 3hr ride, with legs burning trying to keep my average above 200w's lol Pretending I was on an endurance ride. So stupid!

[@IronmanHacks]

Hahah you’re not the only one. 😅

[@Shevock]

Mark Allen was using MAF in the 80s? Wow.

[@IronmanHacks]

Yep Phil was his coach.

[@unvaccinatedmgtowfitness]

How slow should my “slow” training pace be if my marathon goal pace is 6:51? 8:00, 8:30,9:00?

[@quengmingmeow]

I’m slightly faster (by maybe 6 seconds per mile) from your sub 3 marathon pace, and my easy days and easy long run days are no faster than 8:45. My easy days are a negative split run-every mile negative split--starting at around 10 minutes per mile and clicking down slowly. It keeps the run interesting, slow with a low HR, and you can almost feel the heart get stronger, new blood vessels growing, and new mitochondria being produced.

[@IronmanHacks]

I would say between 8:30 and 9:00. Good luck and go get that sub-3! 💪🏽

[@jaimecorvus6373]

Maffettone program sounds like : how you can lose 50 kg in one week just watching television ! f*ck!

[@SwordOfGod642]

Zone 2 training worked for him doesn't mean it will work for everyone

[@IronmanHacks]

I don’t think any endurance athletes would disagree with the effectiveness of zone two training

[@phxrsx]

I post everything to a bike ride to the shops to a full gas interval on strava. Who cares.

[@IronmanHacks]

Same. I Strava my rides to a haircut.

[@chucky1golf]

Strava lol

[@dr.mohamedaitnouh4501]

MLF or whatever is good for lazy people

[@IronmanHacks]

What is MLF?