Triathlete Training

Podcast – July 9, 2016

AftTTP.jpger my big race last year I was lucky enough to be interviewed by Eric of the Triathlete Training Podcast.  I learned SO much from listening to his podcast I felt honoured to be invited on to the show.

I was just recently brought on as a guest for my 3rd appearance to explore my recent experiments in training and nutrition.  I’ve made some crazy running and biking gains with all high intensity interval training and lifting over the winter.  I’m excited to continue playing with my training and see what happens!

Listen Here:

Triathlete Training Podcast

Here are Eric’s show notes:

Hilary Spires makes her third appearance on the show to talk about her experiments with her training and diet and the much faster run times she has achieved.

Her 5k time dropped from 24 minutes to 20:19 and her 10k time dropped from 47 minutes to 42:30.  She has resumed her triathlon training in prep for a half ironman.

Last fall she started training for Muay Thai.  She also switched to a ketogenic diet (high fat/low carbohydrate).  When she returned to running she had huge drops in her time despite very little run training and some very high intensity workouts.

Hilary was on episode 55 talking about her first year of racing as she prepared for Ironman Canada, and she returned on episode 64 after she completed Ironman Canada.

Links/Show Mentions

Torbjorn Sindballe on low fat diets – Triathlete Training Podcast episode 14

Netflix documentary on Barkley Marathons

Hilary’s High Intensity Workout
Incline 10
Per Hillary, level 7 is an 8:30 mile, level 9 is a 6:40 mile, level 10 is 6:00 mile, and level 11 is a 5:30 mile

90 seconds level 7
90s rest (stand on rails)
4 sets

60 seconds level 9
60 seconds rest
4 sets

30 seconds level 10
30 seconds rest
2 sets

30 seconds level 11
30 seconds rest
2 sets

Hilary ran a 20:19 5k after this.  This is a very high intensity and difficult workout. Slower runners should reduce the speed and/or incline for this workout.


July 10,2016.  Olympic Distance.

A disappointing swim at the ‪#‎subaru5051‬ Olympic distance triathlon, but came 1st on the bike and 5th in the run for a 6th place finish in my cat. I am so happy with the bike and run improvements and just need to get my swiimage000006.jpgm in check for ‪#‎Ironman70‬.3 ‪#‎Canada‬ in 2 weeks !

The morning started with a flat tire and feeling rushed in the transition.  I still can’t change a flat quickly without you tube so I was more than lucky when a nice spectator took my wheel over the fence and fixed it up while I set up transition.

The Swim – 30 mins. I stunk. A large ship came by and I swallowed 2 large gulps of salt water and couldn’t recover.  It’s no excuse, everyone had the same conditions.   I didn’t draft as well in this race either.  My one piece of advice is practice drafting. Learn to love feet in your face.

The Bike – 1:15 and fastest in my cat!  It was supposed to be 40km but it was a bit long.  Moderate elevation but very technical.  This was a great mental prep for the 70.3.. which will be tackled with race wheels and I cannot wait!!

The Run – 52 mins, but 11km.  I ran a good race and I was happy with this.  My legs took a minute to remember what run after bike feels like but them my brain kicked in. It’s all mental in my opinion.

Now it’s recover, train, swim, taper, eat and IRONMAN70.3 Whistler!! I’m aiming for top 5 my age group.  It’s a lofty goal, but I’m ready to push the whole way.