Zak Wolstenholme @ZakJackPT
Physiotherapist | Amateur Endurance Athlete | Currently training for IRONMAN Cairns 2024 🇦🇺 | Insights on fitness, injury management and mindset vitalitynewsletter.beehiiv.com/subscribe Join My Newsletter ✉️ Joined February 2023-
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Curiosity is a greater driver of achieving things you weren't thought you were capable of. Having the curiosity to question yourself, to challenge yourself, To push your own perceived limits to find what you're made of. Make curiosity your driver towards achieving your goals.
Ironman Training weekly totals 22 weeks out from my first Ironman: 🏊🏼♂️ 4,400m, 1 hour 21 minutes 🚴🏼♂️ 96.16km, 3 hours 31 minutes 🏃🏽♂️ 18.95km, 2 hours 2 minutes 🏋🏻♂️ x2 lifts, 1 hour 26 minutes 8 hours 23 minutes total training time. Just starting to ramp up now.
How to create your own "gears" for running without a watch or HR monitor: Rate your perceived effort during every run: • Easy • Medium • Hard Most of your runs should be in your "Easy" gear. Spend time 1-2x per week in your "Medium" or "Hard" gears to improve speed.
The golden rule of avoiding injuries in endurance sports or the gym: Give your body time to adapt, and give it time to recover.
Interval session on the bike this morning. Was a beautiful morning to be out on the bike, I’m definitely lucky to be living in such an ideal area to train. What are you training today?
What’s the easiest way to know that you’re building your aerobic endurance without expensive watches or heart rate monitors? Through your breath and perceived effort. Keep your breathing nasal, And your perceived effort easy. This is how you build your engine for free.
If your fitness goals for 2024 don't excite you, How the fuck are you going to stay consistent?
If you're a runner, you need to be doing strength training to maximize your running performance. But you don't need to spend hours lifting in the gym. Do a few hard sets of lunges and calf raises with dumbbells, These two exercises will give you the most bang for your buck.
What's the easiest way to make sure you're doing Zone 2 Cardio without the fancy watches, HR monitors or expensive gear? Nasal breathing. Maintain nasal breathing at all times on your zone 2 runs and rides.
What are the benefits of signing yourself up for an endurance event? • Accountability • Self-discovery • A drive to do the training • You become more tolerant of pain and suffering • You become shit scared you won't finish the event ( a bit of pressure never hurts)
If you're lacking the motivation to stick to your fitness goals, Maybe you're focusing on the end goal as your sole motivation. Learn to endure the process, Enjoy the process of striving for your goal, I promise you won't have any motivation problems when this fuels you.
I didn't sign up for an Ironman triathlon to impress other people. I signed up to: • Commit to a process • Become a man of my word • Hold myself accountable to a big goal • Become a better person through suffering and dedication What big goals do you have for 2024?
Most endurance athletes train too hard. What's the easiest way to make sure you're training your aerobic system? Without any expensive equipment or fancy gadgets? Maintain nasal breathing at all times during your runs and rides.
First ride back since travelling in Thailand and my first triathlon 3 weeks ago. Went for an easy 1 hour spin 🚴🏼♂️ Kept the HR low and cadence high. Felt great to be back on the bike. I’m excited for the work to come as I prep for a: Half IM in March Full IM in June 💪🏼
First run back home in Aus 🇦🇺 since travelling. Damn it was a hot one! But great to get back on the horse. Excited to share the journey to Ironman 2024!
Been less active on here the past week, I’ve been travelling in Thailand and will be for the next few weeks 🇹🇭 Taking some time to reset and see more of the world.
When most people get injured, They look for the muscle that is tight Or the joint that is stiff Or the movements that are dysfunctional The reality is, most training injuries are a load management problem Assess for recent changes in your program and you'll find the problem.
How can you make your health and fitness a priority in your life? By learning to say no more often. Learning to say no to: • Nights out • Binges on junk food • Weekends on the booze Build your confidence by saying no to things that won't support your goals.
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Unclear what the 🚴:🏃🏼♂️ ratio is 1:2? 1:3? Anecdotally what I’ve found I can pedal easy on the indoor bike for a couple hours and have full energy to lift right afterwards A 45 min easy run not as much energy Many years of doing this Still figuring out the best mix 🏃🏼♂️🚴🏋️♀️
A few easy miles to start the day 10 days since running Zion 100mi Ultra. Body’s feeling pretty solid Next up…Chesterfield Gorge 100mi Ultra, June 1st What race/races are you training for?
I had one thought on my mind when I left the 51.8 aid station: GO CATCH LOUIE But I got caught up in the chase, blasted effort, didn't fuel enough... And gassed out Meanwhile, this old dawg @louieruvolo was keeping it nice and steady And that got him to the finish line Huge…
This should surprise no one ;) Office art
Muscle loss definitions... is it time to add "powerpenia" to sarcopenia (mass) and dynapenia (strength)? researchgate.net/publication/37…
If your life isn't subjectively good, who the hell cares if it's objectively good? For me... Bike 🚴♂️ + Neverending trails + As much time as I want to rack up the Zone 1 beats 🫀= Good life.
If you're worried about hurting yourself jumping to 10hrs/wk*, either.... a) The intensity of your exercise is too high. b) You don't have enough variety in your modes of exercise to keep the musculoskeletal stress manageable. I'm not one for gimmicks, but I do really like the…
My position on carbohydrate intake is pretty clear... 🍌 Are you an elite endurance athlete (training 20-30hrs/wk)? -> Eat a lot of carbs. Eat a lot of everything! Are you a recreational endurance athlete (training 10-20hrs/wk)? -> Eat a moderate amount of carbs (think…
@Alan_Couzens "Recreational endurance athlete" training 10-20 hours per week... That's harsh no? 😃
My position on carbohydrate intake is pretty clear... 🍌 Are you an elite endurance athlete (training 20-30hrs/wk)? -> Eat a lot of carbs. Eat a lot of everything! Are you a recreational endurance athlete (training 10-20hrs/wk)? -> Eat a moderate amount of carbs (think…
As I start to develop these overuse issues that I all too often underestimated for decades... it's interesting to see how they manifest compared to how I always thought they would. My latest malady is ITB syndrome. I tell ya... this one hurts. The pain doesn't isolate to the…
Swimmers of all levels: Spend just a little time every session coming back to this rudimentary skill and see how everything improves. 🏊
One of the first things you'll learn as a new swimmer is to float on your stomach. Watch Olympian Brad Tandy practices it. Check out his technique for standing up! goswim.tv/lessons/2934-s… #learntoswim #adultlearntoswim #swimming
Your annual reminder... Now that the weather is changing for the better, and you find yourself training more, you have to also eat more! 🥣 This can take some conscious effort at first. #FuelTheWork
General work capacity: The ability to accomplish large amounts of work in a myriad of ways. If I give you a bike 🚴and ask you to do 10,000kCal of work, you can do it. If I give you a pair of shoes 👟, point you towards a mountainous hiking trail and say do 10,000kCal of work,…
On a related note.... Everybody needs a good excuse! 👇
Your regular reminder: * Strong * Lean * Fit (cardiovascular/metabolic) ...are related but different. You can get the first two with relatively little time investment. The third will cost you a big chunk of time, but pay you back with a bigger chunk of health & longevity.…
"What is the 'right' intensity factor to race an Ironman?" Intensity factor is the percentage of threshold power that the athlete holds over the race. A number of books have tried to give blanket recommendations for what intensity factor an athlete should hold for various race…
You don't need to do cold plunges or wake up at 5am to be successful.
@JRHsnowbasin Try to prioritize consistency over intensity ;-). Never let today’s workout ruin tomorrow’s
Just before the start of the 544-mile Sydney to Melbourne Ultramarathon in 1983, one particular runner caught the attention of the Australian media: a 61-year-old potato farmer named Cliff Young. He had shown up before the race wearing overalls and work boots, telling…
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