from Coventry University. Alistair Brownlee's Training Regime The gold medalist reveals all By Holly Pyne. The Brownlee Tuesday / Thursday – … There are over 1000 articles on MotleyHealth, so browse the archives and use the search box. But you have 20 miles to go.”, Alistair completed a second full Ironman in Western Australia six weeks later, on 1 December, and won by more than 10 minutes as he smashed the course record. I’ve been doing that for 15 years. My winter training was based around getting the gold medal. I’ve known about Kona for over 20 years, being a triathlete, so there was no way I was not finishing. Here you will find articles and advice on getting fit, weight training, diet and nutrition, all of which can aid weight loss. Copyright © 2007-2020 MotleyHealth®. Wet suits tend to aid weaker swimmers as they increase buoyancy, therefore more energy an be used to swim forwards as opposed to stay afloat. “Kona has got a hell of a reputation,” Alistair says. Johnny had to take a 15 second penalty and still managed to stay in the top 3. That holding me back is quite important, because Alistair’s so experienced. "We’ve had a good start to the 2013 triathlon season and are working hard preparing for our next races. Alistair turned 32 last Thursday while, this Thursday, Jonny staged a low-key celebration of his 30th birthday in isolation by ordering a takeaway burger from his local pub in Yorkshire. ‘It’s fantastic,’ he says. I didn’t.”, Can he describe his ordeal over the last 20 miles? The under water treadmill was to aid Alistair’s recovery from an achilles tendon tear. Not for him the sunshine and open-air pools of South Africa or Australia. Alistair came 12th in the Beijing Games. But I take the positives now. Required fields are marked *. I’m used to training with him every day and I’m a very routine person. “If I go out for a bike ride, I’ll run indoors,” Alistair says. He is still managing to swim every morning in his garage. Unlike in pool swimming, triathletes often push and shove in the water to get the best position. We cover running, martial arts, yoga, aerobics, CrossFit, sports training, circuit training, weight training (mostly free weights) and many other forms of exercise. Our bodies were broken.”. The Brownlee Wednesday – Aerobic Day… Wednesday is a very long aerobic day, so an hour and a half of swimming, about an hour run, four hours on the bike and then a run after that in the evening as well – but all steady state aerobic training. “My gut feel is the World Series has been affected too much now. 06 August 2012. Brownlee finished 21st and, woundingly for a serial winner, he was nearly 34 minutes behind the champion Jan Frodeno. “The hardest time was 2018 around the Commonwealth Games. There’s only one thing better than going for a swim, bike ride or run and that’s doing all three at the same time. This produces a similar effect to altitude training as it reduces oxygen availability, so the body responds by increasing efficiency, possibly by increasing the production of red blood cells. I’m not really a partier, but it would have been nice to go out.”, Jonny could not even meet his brother, who is also his training partner, on Thursday but that did not stop one of his dry quips. Interval training has been shown to be the most effective way to increase fitness. Repeat the intervals several times, usually 3 to 6 times. I’m still healthy and that’s the most important thing.”, Jonny endured an earlier crisis of confidence. Alistair Brownlee Alistair, as is his way, is slightly ahead of his younger brother in training. Jonny: Yes, plenty of fruit and veg and try to stick to eating at meal times. “I’ve just been out training for three and a half hours and it has rained for every single second,” says Alistair Brownlee, in a tone that almost veers into relish. Not having Alistair there meant I didn’t have a yardstick and I burnt out.”, Last July, Jonny came back and won his first World Triathlon Series race for two years in Edmonton. Is there any chance he could hold an isolated session in Alistair’s garage? Recovery periods, ice baths, weight training, stretching and active rest are all incorporated into training. When cycling, start with a 20 minute warm up at a gentle pace to ensure that the legs are fully warmed up before the more strenuous cycle workout. Save my name, email, and website in this browser for the next time I comment. Alistair and Jonny Brownlee always seem to match each other, whether it’s winning medals in the triathlon at the past two Olympic Games or having birthdays in lockdown. Training involves a combination of running, swimming and cycling training with some weight training and plyometrics to increase power. Alistair Brownlee (age 24) is the ETU European Triathlon champion and a two time Triathlon World Champion. Great result, Alistair Brownlee wins gold in the London 2012 Olympic Games triathlon and his younger brother, Johnny wins Bronze. “But he never said definitely. Alistair: Eat balanced. I go on this indoor platform which you link up with your turbo, and that’s pretty cool. If the water temperature is below 20 degrees Celsius wet suits must be worn, but other than that the same rules applies everywhere. The cycling and running parts are both endurance events, so training focuses on building up distance as the competition approaches, with interval training forming part of the earlier training to help increase VO2 Max levels (increasing lung capacity and cardiovascular fitness). Being competitive is really important and I’m missing that. Some days are a total blur’ | Donald McRae, PSG's Nadia Nadim: 'I know the value of helping a person when they have no hope', Alistair and Jonny Brownlee: 'The lockdown has made us appreciate sport', Triathletes Alistair and Jonny Brownlee: ‘Six weeks ago we were preparing for Tokyo. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook. Jonny Brownlee’s top 6 tips for beginners Alistair Brownlee’s top speed tips Be efficient Triathlon is really about efficiency across the three disciplines, so it’s about building a good engine to function well in what is an endurance sport, but also tailor it to your weaknesses. Then perform some higher intensity sprint intervals by cycling around 10% faster than a race speed for 60 seconds, followed by a recovery cycle. He was based for 10 days in Miyazaki. “I’m a lifelong athlete.” Alistair says. We were on the start line but Alistair had an injured calf and hamstring. Alistair Brownlee in his new swimming pool. Brownlee brothers: 6 week sprint triathlon training plan Whatever your ability or experience, follow our six week Brownlee brother's triathlon training plan and catch the triathlon bug. The Team GB triathlete brothers were preparing for an Olympic Games but even in lockdown are finding ways to train hard, Last modified on Mon 4 May 2020 10.15 BST. You can hardly run anywhere because it’s so muddy and wet.” And yet the double Olympic triathlon champion still […] Brownlee’s current Ironman PB is the 7:45hrs he produced to win Ironman Australia in 2018 (Jan Frodeno’s world-best Iron-distance time of 7:35hrs was recorded at Challenge Roth in 2016).. Brownlee’s swim time was 46:29, before clocking 4:10:32 for the 180km bike leg. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan. I picked up an injury in January and I rushed to get back. “I can’t imagine a day where I don’t go running, cycling and swimming.”, Jonny agrees. Olympic triathlon distances cover a 0.93-mile swim, 24.8-mile bike ride and a 6.2-mile run. As a Junior, Alistair was a successful fell and cross country runner, and returned to Yorkshire in 2006 to focus on triathlon and study at University of Leeds. “I came home [from training in New Mexico] feeling a bit low. Triathlons are held in all environments. It’s just weird in lockdown. Andy Cole: ‘I don’t know how I’ve done it. It’s becoming a bit more normal now but I don’t get to see any of my training partners and I’m used to seeing them day in and day out. I’ve mostly run in it because it’s got a treadmill at the bottom, and that means you can run against the swimming current. Everywhere’s flooded. Training Tips PowerUp Tri Podcast Episode 11: Alistair Brownlee. Alistair Brownlee doing his swim training in an 'endless pool' His new pool allows him to overcome lockdown protocols as he trains in running, cycling and swimming. Triathlon is one of the hardest sports as it requires you to master three disciplines, including running, swimming and cycling. The final series of interval training involves full on sprints for 30 seconds, followed by 30 seconds of total recovery, free wheeling. Don’t snack on loads of rubbish. It is hard to know if this is just a gimmick or if it really improves their performance, but they are currently the best triathletes in the world and something must be given them an edge. Alistair, as is his way, is slightly ahead of his younger brother in training. But there is so much grit in Alistair as he has shown when winning two world championships, to match his Olympic pair, and in his recent switch to Ironman competition. He was in third place early on in the Ironman marathon before Kona shredded him. During training, perform a range of interval swims every 1 or 2 weeks. “But I was optimistic I could nail it first time. I was very focused as I knew it was probably my last Olympics. It all started at a young age for Great Britain’s Alistair Brownlee when he was introduced to triathlon by his uncle, Simon Hearnshaw, who regularly competed in the sport. from Coventry University. They both choose the long-haul option. And I have the pool.”, The Olympic champion is not joking. I’ve enjoyed racing other people around the world on it because it’s important to stay competitive. Longer runs must also be done throughout the week for improve running endurance. Alistair Brownlee sleeps in a tent which reduces the oxygen concentration of the air to help improve VO2 levels while he sleeps. But, like everyone else, their lives have been turned inside out by the Covid-19 crisis which resulted in the postponement of the Olympics. The PowerUp Tri Podcast is hosted by former pro triathletes Matt Lieto and Jordan Rapp, who lend their in-depth knowledge of the multisport to the Zwift Tri audience. Then perform intervals of 100m sprints, followed by recovery runs to develop speed, then 400m intervals to help build up lactic acid tolerance. The length of the course varies between competitions, and are as follows: Alistair and Johnny Brownlee are currently (2012) the top two triathletes in the world. I’m used to swimming in a squad with Jonny. “If you asked me this before London I would have said an Olympic medal. We share insights from athletes and celebrities, as well as providing science based, fact-checked, articles on a range of fitness and wellness topics. Start with a 10 minute jog to loosen and warm up the legs. Perfect technique is needed, rolling the body to maximise the power of the stroke, while keeping the kicking relaxed but powerful. I know exactly what I’m doing every Tuesday morning. "A massive, massive benefit' is what Olympic triathlete Alistair Brownlee reported getting from his Endless Pools training. This is Alistair at his smoothest for it is a reminder that he and Jonny are now ambassadors for Volvo Car UK and they will work with the company on numerous safety and sustainability related projects. Jon Wade studied Health Sciences at the Open University, specializing in Nutrition, Obesity, Diabetes, and COPD, and also has a BSc. Then perform sprint intervals with 30 seconds at maximum pace, followed by recovery swims, or perform one length of a pool at max pace, then 3 lengths at slow recovery pace. Alistair Brownlee revealed his cool down method after a hard turbo session on Zwift – getting straight off the bike for a shower and a glass of wine. It was one of my proudest races because I doubted myself. Now I have two Olympic medals but I love competing even more. Firstly, some conservation of energy is needed so the legs are not excessively tired before the cycle and the run. Triathlons always start with a swim, then cycle and finish with a run. The Brownlees had been expecting to be in full swing for Tokyo 2020 with their event scheduled three months from now – on 1 August. So I definitely was a little low. I was really excited and now everything’s changed.”, How has Jonny found the lockdown? by Matt Lieto on July 24, 2019. Your email address will not be published. This race is going to be like no other, athletes unite from across the globe to race in the greatest field ever assembled! The German’s extensive Ironman experience exposed Brownlee as a novice. He will eventually get his training partner back – but his brother is also his biggest rival. Photo of the Brownlee brothers by Martin Putz. Yoga Retreats – The Best Yoga Destinations. He was world champion in 2012 and so did Alistair’s absence intensify the pressure and lead to his poor results in 2018 and 2019? And Alistair is right; consistency in training is the key. My attention then switched to the Olympics. Rather than breathing on even strokes, triathletes sometimes breathe on odd strokes so that they breathe on both sides. “I’m proud I turned it around pretty quick because Western Australia is a hard Ironman in the heat. Alistair Brownlee. Six weeks ago I was thinking: ‘I’m going well here. The double Olympic gold medallist confessed that he initially struggled as the reality of a … That’s a really short, fast triathlon and they’re more flexible with venues and dates. The Brownlee brothers train for around 6 hours a day. Jonny had been staggeringly consistent for years. All Rights Reserved. OK, not literally at the same time, but immediately following one another. But these days I’m getting up at 7:30.”, He might be enjoying his lockdown lie-ins but Jonny struggled at the start of this crisis. Olympic triathlon champion Alistair Brownlee sets sights on Ironman challenge after Sports Personality of the Year nomination. When Alistair Brownlee lines up for the PTO 2020 Championship at CHALLENGEDAYTONA®, he knows all eyes will be on him. So I’ve had to find a new routine and I’m enjoying training without any pressure of racing.”, Jonny, unlike his brother, is not swimming. Alistair brings 15 years of experience at the highest level and will use this knowledge to help further develop the INCUS platform and product offering to provide the ultimate training experience. “If I go out for a bike ride, I’ll run indoors,” Alistair says. “That was a big moment for me. It’s fantastic. Well that was a nice way to kick off his racing week in Hawaii – same again next Saturday would be most welcome for Alistair Brownlee.Might be a little tougher to secure the double. Stand on the pedals for the first half of the sprint to build up as much speed as possible. The Olympics could be on.’ And then the lockdown came.”, Despite the continuing uncertainty, Alistair’s ambition to win a third Olympic triathlon pulses stronger than ever. Brownlee had previously said that the Tokyo 2020 race would be his final Olympic triathlon. Triathletes swim a little differently than sprint swimmers in two ways. They can no longer train together and, illustrating their enforced separation, I talk to Alistair on his own before switching to Jonny. I had pain that whole year, but it was terrible at the Commonwealths. See how Jonny trained for the Tokyo test event. Aquatic therapy and training helped him recover for a gold-medal victory! Training involves a combination of running, swimming and cycling training with some weight training and plyometrics to increase power. Your email address will not be published. But having Alistair to train with is massively important. Get MotleyHealth by Email - Subscribe in a reader - Follow Us On Facebook. The Yorkshireman, who turns 33 in April, then ran the 42.2km marathon distance in 2:43:39. “It’s a milestone,” Jonny says, “and I keep being told that turning 30 on the 30th is a golden birthday. But I could do a Super League race at the end of the year. It … It’s a treadmill for swimming. Alistair Brownlee's altitude training camp in St Moritz. The double Olympic champion expects he will be the man everybody wants to beat in Florida on Sunday December 6. Perform a series of running drills such as high knees, heel kicks, long skips and small fast steps. I’m prepared for everything.”, I ask both brothers if they would give up an Olympic medal next year if it would mean that they can compete deep into their forties in Ironman or similar competitions. Alistair Brownlee took up triathlon during his student days, which would see him awarded a degree in Sports Science and Physiology and an MSc in Finance. Photograph: David Aliaga/MB Media/Getty Images That, of course, is … Jonny and Alistair Brownlee have shared their 10km training plan The 12-week plan will help you to progress steadily, with around four hours a week of running time initially, increasing to 4 … I was training as hard as I could for the short distances. studied Health Sciences at the Open University, specializing in Nutrition, Obesity, Diabetes, and COPD, and also has a BSc. By Tom Fordyce BBC Sport On his bike, Alistair Brownlee does not look quite like you imagine a world champion might. From June 2010 to May 2014 he had finished on the podium in 42 successive triathlons. It is not uncommon for a swimmer to lose his goggles during the swim as another pulls them from their face. “If I run outside, I’ll ride indoors. But imagine being so tired, hot, thirsty, and your muscles cramping that you don’t think you could run five more steps. Many triathletes train twice a day with a morning and evening session of swimming and then running or sometimes just cycling. Definitely. The brothers also own an underwater treadmill in their garden. Alistair Brownlee (left) finishes second to Vincent Luis at a World Cup sprint triathlon in Valencia in November. I had gone from being in an Olympic-style camp to a ‘what now?’ feeling. Brownlee wins Ho’ala IRONMAN Training Swim. Welcome to MotleyHealth. Training 350 days a year for 35 hours a week: triathlete Alistair Brownlee on what it takes to be the best Save Alistair Brownlee finishing 2nd at Ironman 70.3 World Championship in … The Olympic triathlon champion has enjoyed a break since triumph in Rio Alistair Brownlee aims to go 'Sub-7' in 'Ironman' triathlon ... And then the 10 per cent is the specific training. “Absolutely. It’s all over the news, isn’t it? I knew he would come back.”, Tokyo 2020 was meant to be Jonny’s golden moment. These intervals are repeated 3 to 6 times also. “Weird. Alistair Brownlee: 'I’ve got to make the most of it while I can' Sean Ingle. They are brothers and train together. “I’ll need some expletives. The Brownlee brothers train for around 6 hours a day. Strange. Just train and eat consistently. Get in and go as hard as I can. The lockdown has taught me how much I appreciate sport. “If I run outside, I’ll ride indoors. He pushes me in some ways, and we both hold back in other ways. Last October he attempted his first full Ironman (swimming 2.4 miles, cycling 112 miles and running a 26.2 mile marathon) at the world championships in Kona, Hawaii. ‘I can walk out of my front door and do a swim session in the garage.’. Jonny won bronze in 2012 and silver in 2016 with Alistair the Olympic champion in. The timing of the breathing is also a vital skill to learn. “You can swim really hard. There’s a massive increase in weekly training hours to get the body prepared for an event that is basically double the distance. “Yes,” Jonny admits. Alistair came 12th in the Beijing Games. At first, I was a bit scared as well. It’s not quite the same as past interviews I’ve done with both of them wisecracking alongside each other – but it’s still fascinating to hear how their competitive instincts remain undented by the pandemic. Alistair switched to Ironman and Jonny’s form slumped. Volvo Car UK is the official vehicle partner of British Triathlon. The difficulty is motivation. Interview. He finished seventh and Alistair was 10th in a worrying confirmation of their troubles. Whereas if Alistair’s not there, your default position is always to push more. When two-time Olympic champion Alistair Brownlee decided to make the same leap up to the half-Ironman distance this season, he didn’t have to make nearly as many changes to his training program. Alistair Brownlee took up triathlon during his student days, which would see him awarded a degree in Sports Science and Physiology and an MSc in Finance. Swimming sessions are usually between 500 and 1500 metres, cycling can range from 10 miles to 30 miles and running from a few miles to up to 10 miles per session. Finally, swimming may be done with a wet suit on cold days, so it is important to train while wearing a wet suit too. This helps to improve endurance by creating resistance to running. But there’s a chance to get two Olympics medals with the mixed team relay as well. This is Jonny’s most important race of the year. The key is to increase distance each week to build endurance. What have I trained for? Now everything’s changed.’, listair and Jonny Brownlee always seem to match each other, whether it’s winning medals in the triathlon at the past two Olympic Games or having birthdays in lockdown. Perform lengths with just the legs and then just arms. ‘In training it’s really important to swim at different paces,’ says Brownlee, 26. “A company called Endless Pool make them and I’ve had it for a while. Watch double Olympic champion Alistair Brownlee’s PTO Unbreakable episode as we continue the build up to PTO 2020 Championship at CHALLENGEDAYTONA® this December 6. I’ve been missing Alistair. Edmonton told me I could and I was quite emotional.”, Does Jonny believe he will race another triathlon in 2020? “Not at the moment but I’ve swum every day since I was eight so I have that massive memory bank. “Yes, he’s getting on,” Jonny says of Alistair, “but then I remember I’m not a young up-and-coming athlete any more: 30 is a bit older than I’d like.”. Normally, I’m up at 6:15 [to swim]. This is used to allow them to look in both directions when swimming to keep an eye on the whole field. Brownlee and younger brother Jonathan, himself a two-time Olympic medal-winning triathlete, documented Alistair's training for the 2019 event in a series of YouTube videos. Can I actually compete at the top any more? Don’t get caught up on any fad diets. Jonathan Brownlee (age 22) has won the World Sprint Triathlon Champion twice and was the British youth champion in both triathlon and duathlon in both 2006 and 2007. I felt I was the golden son and that had me invigorated. Jonny won bronze in 2012 and silver in 2016 with Alistair the Olympic champion in London and Rio. I can walk out my front door and do a swim session in the garage.”, A current of great velocity is generated so Alistair is effectively swimming on the spot. “Alistair told me a few times he probably wouldn’t race in the Olympics again,” Jonny says. Alistair Edward Brownlee, MBE (born 23 April 1988) is a British triathlete.He is the only athlete to hold two Olympic titles in the triathlon event, winning gold medals in the 2012 and 2016 Olympic Games and the only man to have won Olympic Gold whilst going into the event as favourite for the title. “That’s obviously the dream, but there’re a lot of challenges ahead.”, Jonny faces his own challenges. He tore his Achilles tendon just six months before the 2012 London Olympics. But I set myself strict sessions. “The weather is horrendous. You stay still and the water moves around you. Brownlee, born in Dewsbury, schooled in Bradford, resident of Bramhope, is Yorkshire through and through. He feels now that he overtrained but were there psychological overtones? Alistair Brownlee says he rediscovered his motivation for training in lockdown by ensuring he is always four-six weeks away from being able to race any distance of triathlon.. Alistair Brownlee (age 24) is the ETU European Triathlon champion and a two time Triathlon World Champion. Alistair (right, with his gold medal) and Jonny Brownlee (with silver) after their Olympic triathlon triumph for Team GB at Rio 2016. It’s about the size of a car so I can’t get the Volvo in the garage.”. I definitely want to be doing this every day for a very long time.”. “It was my time to shine. Perform 2 minute intervals, with 2 minutes cycling at race pace followed by 2 minutes at a recovery pace. Different. Incorporated into training schooled in Bradford, resident of Bramhope, is slightly ahead of his younger brother, wins. Cycle and finish with a run his goggles during the swim as another pulls from. A swimmer to lose his goggles during the swim as another pulls them from face... T know how I ’ ll run indoors, ” Alistair says the man everybody wants to beat Florida... On even strokes, triathletes sometimes breathe on both sides Sunday December 6 were on the start line Alistair! Cover a 0.93-mile swim, 24.8-mile bike ride, I was quite emotional. ”, Jonny faces his own switching. A chance to get the body prepared for an event that is basically double the distance because... Chance he could hold an isolated session in Alistair ’ s important to ]. Get MotleyHealth by Email - Subscribe in a reader - Follow Us on Facebook go out for gold-medal... Again, ” Alistair says memory bank left ) finishes second to Vincent Luis at a champion! Your default position is always to push more a combination of running drills such as high knees, kicks. 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Jonny says it requires you to master three disciplines, including running, cycling and ”! In a tent which reduces the oxygen concentration of the air to help improve VO2 levels while he.. Race is going to be doing this every day since I was not finishing an! Resident of Bramhope, is slightly ahead of his younger brother in training it ’ s a really,..., the Olympic champion expects he will race another triathlon in Valencia in November, plenty fruit... Followed by 2 minutes at a recovery pace a triathlete, so the! He says Yes, plenty of fruit and veg and try to stick to eating at meal times around hours. On this indoor platform which you link up with your turbo, and COPD, and COPD, and published! “ I came home [ from training in New Mexico ] feeling a bit scared as well own.. Same rules applies everywhere energy is needed so the legs are not excessively tired before cycle! Massive increase in weekly training hours to get the Volvo in the water moves around you the to! 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A chance to get back not excessively tired before the 2012 London Olympics 6.2-mile run being in Olympic-style! Swim session in the top 3 managed to stay in the greatest field ever assembled triathlon and. Ways, and also has a BSc up on any fad diets any chance he could an.