Endurance Sports on FIRE! | Ryan Riell interviews the top athletes, coaches and industry leaders in endurance sports!

Endurance Sports on Fire brings together the top athletes, coaches and industry leaders in endurance sports to share their hard earned lessons on how to be successful and at the top of your game!
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Endurance Sports on FIRE! | Ryan Riell interviews the top athletes, coaches and industry leaders in endurance sports!


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Mar 22, 2016

47: The IRONMAN Marathon and Long Run Training

The IRONMAN marathon tends to be the most challenging leg of the day for everyone. The best part: it doesn’t have to be that way anymore. The main issue

IRONMAN athletes face is not being able to accurately predict their “off the bike” marathon time as well as not having the correct training zones for their run training.


In this episode, Coach Ryan gets into the following topics in regards to the IRONMAN marathon and long run training:

  • How to predict IRONMAN marathon times
  • How to determine the correct pacing for run training and for race day
  • Marathon pacing
  • Output vs. Input metrics
  • Determining your running velocity at lactate threshold (vLT)
  • IRONMAN marathon case study
  • Long run training


The Q&A for this episode is extensive and packed full of great info. The questions include:

  • How to predict run times for shorter races
  • Higher intensity (Z4 and Z5) training for an IRONMAN athlete
  • Basics of run training
  • Running intensity and duration “off the bike”
  • Running without socks
  • How to prevent your stomach from shutting down on the run at IRONMAN
  • Running nutrition


Interview Links


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As part of the Endurance Sports on FIRE! community, we are really happy to have partnered up with Infusionsoft to assist you in achieving your small business goals. We are really pleased to offer you an opportunity to use Infusionsoft, as well as earn some really sweet extras from Endurance Sports on FIRE! that value over $2200!


If you contact us and setup your free Infusionsoft demo through Endurance Sports on FIRE!, and then sign up for their service, we will include the following:


  • The 2016 Conversion Optimization Bundle with 12 “ready-to-use” campaigns ($1200 value)
  • Infusionsoft Road Map for Endurance Sports Coaches ($500 value)
  • Two (2) free 50 minute business coaching calls with me ($200 value)
  • One (1) free month of the Silver level of the Endurance Sports University “Coaching Mentorship Program” ($300 value)


Head over to, you can find all of the details and the $2200 in special bonuses we are offering if you sign up for Infusionsoft! Offer expires on March 31st, 2016.



One way to support the show is to use our Amazon link for any and all purchases you might make through the site. You get the same product and are able to support the show through a small commission for each sale using that link.


You can head over to and click the Amazon banner on the right hand side of the page, which will take you directly to Amazon, or you can click here to go directly to Amazon!


The Triathlon Study Hall

FREE weekly call for athletes and coaches who want to stay up-to-date with the cutting-edge of science and coaching methodology! It’s starts off with a 20-minute presentation on the science behind the training and racing. The remainder of the hour is an open Q&A session.


This coming Thursday, 3/24, we will be discussing the effects of low-cadence vs. high-cadence interval training on cycling performance.


Register for the next call at: or text “STUDYHALL” to 44222!


Personal Coaching from Endurance Sports University

If you are still looking for a coach for the 2016 season, ESU still has a few remaining slots left. If you’re wanting to work with Endurance Sports on FIRE! host Ryan Riell, he specifically only has a few slots left on his roster for the season… it’s first come, first serve with Coach Ryan.


There are some huge changes coming to ESU in the very near future, which will result in an increase in the cost of personal coaching, but ultimately deliver more high-quality services for you. Make sure you get on board before the price increases!


If you would like more info about personal coaching from ESU, you are invited you to request a complimentary “Racing, Training and Goals” consultation with one of the elite coaches.


The consultation usually lasts 45 minutes. During that time, they’ll dig into you as an athlete, your race schedule, your training and your goals. You will walk away from the consultation with actionable advice that is specific to you!


The consultation is 100% free, with ZERO commitment.


To request you complimentary Racing, Training and Goals Consultation, simply text “ESUCONSULT”, all one word, no spaces to 44222 or visit