In this episode

Thanos Mpaimpas went from basketball to the IRONMAN 70.3 World Championships, with qualification for Kona now his next major personal goal. In episode 50, we discuss the journey in between: friendships at races, progress across all three disciplines and fitting preparation around work and family.

Nice and his first DNF at TRIMAN open a conversation about volume and intensity, the easy sessions we struggle to keep easy and the value of following the plan. There is also room for the long ride versus long run dilemma, because at some point we need to get home.

Quick navigation

  • 00:00:00 — 50 episodes and a first meeting at TRIMAN
  • 00:07:09 — From basketball to triathlon
  • 00:12:03 — IRONMAN Hamburg and the goal of Kona
  • 00:13:45 — Nice: technical descending and a more measured race
  • 00:20:50 — Age-group starts and the heat
  • 00:26:40 — Swimming: what it takes to improve technique
  • 00:33:06 — A week of race preparation
  • 00:37:13 — Is your easy really easy?
  • 00:39:55 — Communication with the coach and changes to the plan
  • 00:41:19 — The sessions that helped in Nice
  • 00:45:09 — The 70.3 Worlds experience in Utah and Nice
  • 00:48:01 — Race bikes and training twice a day
  • 00:53:27 — More hours or more intensity?
  • 01:05:08 — Following the plan or doing your own thing?
  • 01:08:42 — Training, work and family
  • 01:11:07 — The marathon, upcoming races and the cost of Kona
  • 01:14:28 — The first DNF at TRIMAN and what changed afterwards
  • 01:24:17 — Quick fire: long ride or long run, and what success means
  • 01:29:46 — Thank-yous and a conversation about running shoes
  • 01:33:55 — Closing the episode

Detailed show notes

From basketball to the 70.3 Worlds

Thanos entered triathlon without a swimming background. At first, the idea of running a half marathon after the swim and bike legs of a 70.3 seemed unimaginable. His first races brought friendships, followed by appearances at the World Championships in Utah and Nice. From Nice, he particularly remembers the atmosphere of a city full of triathletes and the chance to meet professional athletes.

Nice: performance, technique and race management

A strong climb did not translate into an equally strong overall bike time: on the technical descent, he chose to lose time in order to limit the risk. On the run, he held back early and adjusted to the heat. He sees this as a more mature performance. The discussion connects with adjusting pace in the heat, beyond the original target on the watch.

Swimming: technique before time

Swimming remains a key area for improvement. Thanos looks for individual guidance with specific corrections to his movement and decides to dedicate one session a week to technique. He accepts that change takes time and that, initially, he needs to prioritise correct execution, leaving the stopwatch in the background.

When easy is not quite easy

Thanos acknowledges that he used to call the pace he wanted to see on his watch easy. George’s question about how he defines easy brings the actual feeling of effort into focus. The article on pace zones and how to use them in training explains why the number needs to be considered alongside fatigue and conditions.

Training volume and intensity

Thanos wonders whether a little more training would have produced a better result. Jenny and George discuss the balance of easy and hard days, gradually increasing load and recovery. George emphasises that sleep, work and other commitments change how much training the same athlete can handle.

Fitting the plan around work and family

Travel, children and available time are discussed with his coach before the week is planned. The programme is adjusted using Thanos’s feedback. He now tries to stick to the agreed pace and power, even when he feels strong, so they can evaluate what worked in his preparation.

The first DNF at TRIMAN

His first withdrawal from a race was particularly upsetting. He stopped, tried to continue and ultimately could not finish. The experience stayed with him at his next start: he went to Nice with greater restraint and followed the plan more carefully. The disappointment prompted a change in his approach to racing.

Kona as a goal, success beyond the podium

After IRONMAN Hamburg, he wants to return to long-distance racing with more thorough preparation and pursue qualification for Kona. He also considers the cost of the trip if he qualifies. In the closing discussion, he links progress with patience and discipline: a successful race does not require a place on the podium.

Key takeaways

  • Easy requires an honest assessment of effort, beyond the pace you want to see on your watch.
  • Training volume is connected to sleep, recovery and the other demands of the day.
  • Progress in swimming includes technique work and time to learn the correct movement.
  • Following the plan and giving useful feedback help athlete and coach evaluate the preparation.
  • Measured race management and personal improvement have value even without a podium place.

Converts threshold pace into seven running zones. A useful numerical starting point for the discussion about easy running, alongside perceived effort and the day’s conditions.