Ironman 70.3 MARBELLA 2023 RACE HIGHLIGHTS: I need help 

U are brilliant

Super well done Josh 💪great race report

Another great video. Really informative. Would love more on how you approach bike training. For improving running, I think increasing run volume is the only real solution. Of course heat acclimatisation for hot races but for getting faster, run more. Even if the additional volume is easy, which is probably sensible. Obviously might need to cut back a little on the bike or swim to get the additional miles in. Good luck

1. Leaner body composition. Elite distance runners have about 8% body fat, I'd be surprised if you are below 12% - watch any NCAA cross country final, you'll see what 28 min 10k runners look like. 2. More raw speed. 200m and 400m repeats. A LOT of them. Most endurance athletes focus on, well endurance, but to improve your running at the level which you race, you need raw speed. your 200m repeats should be below 32 seconds and your 400m should be below 64 seconds. They hurt. 3. Hydrating in the heat. The body gets used to what you put it through, don't just train your body to 'run in the heat.' train your body to fuel and hydrate in the heat. 4. Core strength. Especially your psoas and lateral abdominal muscles. This is good for overall fitness, but in your case it will help with your knee drive. (see 5) 5. Higher knee drive. (could only see a little of your running form, but yeah - get your knees higher.)

Glad to hear about the positives and good luck at the challenge championships. You know what your doing on the run far better than me 😂

Maybe a white kit instead of black. White hat and use ice as much as possible. Great job!

Get into a hot and humid environment through June July August. Like USA Florida heat

Nothing much except this video had a good story well told. Oh, and have you read The Lost Art of Running?

Very professional you are great talking to camera. Passing resemblance to Prince William in demeanor. Anyhow, on a more practical note you asked how to do better. Next time you are forced to swim into rising sun go down morning before and check your intended direction in relation to the sun. Might give you a bearing if the bouy is not visible. There are good times ahead Josh. Geddit?

Loving the translation of leader in Spanish hahaha! Such a Lider 🤣

Awesome effort Josh 💪. Either train in the hot weather ☀️ or get yourself a pain cave like the Norwegians? Like a sauna room with a running machine 😂

Sounds like you lost that minute to lighter guys going deep on the first hill, good you managed to hold on after that though ☺️😎🙌 Interested to see what you find about training in the heat. I suspect the only thing you can do is lots of water and getting lean. Latter won't happen for me though!

Pain cave train in humidity Josh try this session 20 x 1k with 90’s recoveries 😝

What was the reason that you did not run much for the last six months? If I may ask... 😇

Try 8 x 5 min flat out with 3 min recoveries

Way to go!!! My dream is to win hawii ironman age 55, been dreaming 7 years now,,,dream is like a snow ball rolling down a hill, which turns into a avalanche, you did see how much it snowed this year:) will be watching to see your run progress, running has been my toughest disapline to master, and still working on it,,,by the way, I am youtubeman, I get all my powers from youtube videos, my tip on running,,,you take a sweat shirt, with a hood, and dunk it in water before you run:) then put it on, and go for a run, one it will make you much heavier, and it will evaporate, making you lighter and lighter, two it will make cooler, and gradually let you warm up:) and three, it comes from me, so it must be good:) enjoy and good training to you:)