{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Relaxed Running","title":"#244 - Craig Alexander | Endurance Training Secrets with 3-Time Ironman World Champion","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/66eec8a9\"></iframe>","width":"100%","height":180,"duration":3830,"description":"Craig Alexander is a retired Australian triathlete renowned for his exceptional achievements in Ironman racing. Born on April 22, 1973, he is widely regarded as one of the sport's greatest athletes, having won the Ironman World Championship in Kona, Hawaii, a record five times (2008, 2009, 2011, 2012, and 2014). Alexander is celebrated for his versatile racing skills, including his prowess in the swim, bike, and run segments of triathlons. He was also known for his strategic racing approach, endurance, and ability to perform under pressure. His contributions to the sport extend beyond racing, as he has been involved in coaching, mentoring, and promoting triathlon, influencing the sport's development and inspiring many aspiring athletes.\nEPISODE CHAPTERS:\n00:00 Introduction and Sponsor Announcements\n01:49 Interview with Craig Alexander\n04:32 Zone Two Heart Rate Training and Training Structure\n10:15 The Transition from Shorter Distances to Ironman\n13:07 The Benefits of Zone Two Training and Individual Differences\n16:00 The Difference Between Running a Standalone Marathon and a Marathon Off the Bike\n20:09 The Crossover Between Endurance Sports and Other Sports\n25:04 The Importance of Speed in Longer Distance Events\n29:21 The Benefits of Altitude Training\n31:18 The Appeal of the Ironman World Championship\n32:13 Motivation and Preparation\n43:24 Balancing Data and Rate of Perceived Exertion (RPE)\n55:39 The Importance of Strength Training\n01:02:46 Engaging with Coaching Communities and Events\n---\n⚡️ Episode Sponsors ⚡️\nPILLAR PERFORMANCE:\nCoupon Code (Save 15%) - RELAXED\npillar performance.shop\nTRAINING HOUSE:\nCoupon Code (Save 15%) - RELRUN15\ntraininghouse.shop\n---\n👟Personal Running Coaching 👟\nhttps://www.relaxedrunning.com/personalrunningcoach\n🏃‍♂️Falls Creek Running Camp 🏃‍♂️\nhttps://www.relaxedrunning.com/falls-creek\n--\nMORE FROM CRAIG: https://alexander.sansego.co\nPODCAST INFO:\nTyson Sträva: https://www.strava.com/athletes/83530274\nPodcast Website:...","thumbnail_url":"https://img.transistorcdn.com/rZRiXnnPxgimNX9Cd66PRvQ0BNLOycBU4PLLGhjQnvc/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/Lzk5OTYvMTY5OTIz/MjMwNy1hcnR3b3Jr/LmpwZw.webp","thumbnail_width":300,"thumbnail_height":300}