itsjakesavage
itsjakesavage
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How I finished an IRONMAN in sub 11 hours
In this video, I share three key things that helped me to hit my sub 11 hour time goal at IRONMAN Maryland (10:48).
The main theme here is boosting efficiencies. Most of us IM athletes are strapped for time so extra training isn't always an option. The tips in this video should help you to get the most out of the time that you do have to train.
Key point time markers:
Tip 1: Fueling - 2:28
Tip 2: Nose breathing - 4:52
Tip 3: Diet - 9:49
Links to things mentioned in the video
My endurance podcast:
- (Apple podcasts) podcasts.apple.com/us/podcast/how-far-one-can-go/id1618001728
- (Spotify) open.spotify.com/show/1fLDewFii6DgB6PoiuSv4l?si=1q4-4mgaQDugYrtafanCEQ
PKRS.AI Training app:
- (iOS download) apps.apple.com/us/app/pkrs-ai/id1439559920
- (Android download) play.google.com/store/apps/details?id=ai.peakersinc.peakers
FLOW Formulas:
- flowformulas.com/
Breath (book):
- www.amazon.com/Breath-New-Science-Lost-Art/dp/B082FPZC4H/ref=sr_1_1?crid=1YDKUJ8ZREJX1&keywords=breath+james+nestor&qid=1666713453&qu=eyJxc2MiOiIyLjYzIiwicXNhIjoiMi4zMyIsInFzcCI6IjIuMzgifQ%3D%3D&sprefix=breath+ja%2Caps%2C398&sr=8-1
Fuel Your Body (book):
- www.amazon.com/Fuel-Your-Body-Performance-Nutritious/dp/1572842962/ref=sr_1_1?crid=W7A76V1ML2WL&keywords=fuel+your+body+cookbook&qid=1666713487&qu=eyJxc2MiOiIwLjY4IiwicXNhIjoiMC4zNSIsInFzcCI6IjAuMjkifQ%3D%3D&s=audible&sprefix=fuel+your+body%2Caudible%2C126&sr=1-1-catcorr
Catch me on Instagram:
- itsjakesavage
Thinking of registering for an IRONMAN? If so, race for a cause through our charity endurance team, "team a.i.". Send us a text 7036434766 or visit www.teamai.org to learn more.
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Komentáře

  • @na-dk9vm
    @na-dk9vm Před 5 měsíci

    Is a sub 12 ironamn possible in 19 months training ?? Currently: I can train 4-6 days per week. Swim needs work Bike is OK Run is slow (but can finish a marathon in around 4.45. If I built now (generally) is it possible to get in shape to finish a fill IM sub 12 hours ?? In 19 months, August 2025???

    • @itsjakesavage
      @itsjakesavage Před 5 měsíci

      Should be possible. It will likely depend on the consistency and effectiveness of your training. Hiring a coach will make a big difference as well. Go for it!

    • @na-dk9vm
      @na-dk9vm Před 5 měsíci

      @@itsjakesavage I know everyone's different, but what splits would you say (in general) would be best, to maintain energy to get sub 12?? What I mean is what splits for the 3 disciplines?? 1.20 swim 10 mins t1 (generous) 6.20 bike 10 mins t2 ( 8 hrs to here) 3.55 Run. What do you think ??

    • @itsjakesavage
      @itsjakesavage Před 5 měsíci

      @@na-dk9vm Your plan certainly seems feasible. I'd aim to shrink the bike leg down to sub 6 to give yourself extra time on the run. The run is where plans go to die. Check out myracex.com as well. The software will take your training times for each sport and then match that data with the specific course profile to give you a predicted time. You can play with the variables a bit there.

    • @na-dk9vm
      @na-dk9vm Před 5 měsíci

      @@itsjakesavage good point about the sub 6 bike. With "normal" fitness, is a sub 6 realistic with a road bike?? I don't have a tri bike...

    • @itsjakesavage
      @itsjakesavage Před 5 měsíci

      @@na-dk9vm it could be realistic depending on course and conditions. Also, everything will hinge on how well you nail your nutrition. Hope you've got that piece mapped out!

  • @daviddepice7992
    @daviddepice7992 Před 6 měsíci

    Good work

  • @roberthodgson3574
    @roberthodgson3574 Před 9 měsíci

    Some good tips. Am reliving my IM experience again 😅

  • @BenjiRevel
    @BenjiRevel Před 10 měsíci

    Hey, do you remember / did you record your watts for the bike leg? Would be good to know a rough range to shoot for

    • @jakesavage3732
      @jakesavage3732 Před 10 měsíci

      Yes - I aim for roughly 75% of my FTP on the bike legs of my races. At that time, my FTP was 316 and I raced at ~240watts.

  • @berenrussell
    @berenrussell Před 11 měsíci

    Tip 3 is gold 👍

  • @mattferrera
    @mattferrera Před rokem

    Awesome tips, thanks for sharing! I'm training for my first full distance IRONMAN in Madison coming up this September. Hope to break 12 as well. What kind of bike workouts were you doing leading up as well as weekly bike volume in hours?

    • @itsjakesavage
      @itsjakesavage Před rokem

      Awesome to hear you’re doing Madison! You’ll have a blast. I think I was doing two bike workouts a week leading up to that race: 1 60min interval session and 1 long Z2 session. I probably got 3-5 100mi/5hour rides in before actual race day. Crush it out there 🙌👊

  • @nickybenz8592
    @nickybenz8592 Před rokem

    you plan on doing more ironmans? doing my first full lake placid in 4 months. for nose breathing - its breath in your nose and outside your nose for bike/run.

    • @itsjakesavage
      @itsjakesavage Před rokem

      Almost signed up for that one but decided to do Maryland again this year. Congrats on signing up for your first full 👊 And yes - I use nasal for all of the bike (out through the mouth) and most of the run.

    • @nickybenz8592
      @nickybenz8592 Před rokem

      @@itsjakesavage thank you ! Oh I been nosing breathing my whole life, I thought it was something different breath through the nose and out the nose only on the whole run and bike. Right now I just breath through nose and out the mouth on the bike and run.

  • @subnoticaloutdoorsman

    Looks good. I wish you well on your transformation

  • @bawags300_svt8
    @bawags300_svt8 Před rokem

    Hey! I was there! Just a couple hours after 😂

    • @itsjakesavage
      @itsjakesavage Před rokem

      Nice! It was a pretty perfect day (jellyfish were a bit of a curveball) 🙌

    • @bawags300_svt8
      @bawags300_svt8 Před rokem

      @@itsjakesavage it was my first Ironman. Probably got about 20 stings or so. I completely forgot about the jellyfish by the time I got my wetsuit off. Just feels like a little razor burn.

  • @hippiewithacowboyhat

    Bought the same ugly truck, TWICE !!! 😂

  • @isabelladamian2185
    @isabelladamian2185 Před rokem

    ⭐ 𝘱𝘳𝘰𝘮𝘰𝘴𝘮

  • @ladymacbeth6211
    @ladymacbeth6211 Před rokem

    🚩people who enjoy exercise🚩

  • @mrjoshuagordon
    @mrjoshuagordon Před rokem

    60g an hour on the bike is extremely low. Look up Dr Alex Harrison. He has a CZcams channel. You could have consumer double that easily.

    • @itsjakesavage
      @itsjakesavage Před rokem

      I 100% agree - wish I had known that last year when I raced and later filmed this. I’m downing 100g/hr these days and feeling much better.

  • @mrjoshuagordon
    @mrjoshuagordon Před rokem

    60g an hour on the bike is extremely low. Look up Dr Alex Harrison. He has a CZcams channel. You could have consumer double that easily.

  • @abekemp6385
    @abekemp6385 Před rokem

    Bro, such a good watch for someone wanting to do first ironman! 🙏🏽

    • @itsjakesavage
      @itsjakesavage Před rokem

      Appreciate it, man! Wishing you success whenever you knock your first one out 👊

  • @angelowillis7274
    @angelowillis7274 Před rokem

    Thank you so much for that I need to here this 💪👏👍

  • @carloirondad
    @carloirondad Před rokem

    Thanks for sharing, Jake. Which SIS gel do you use on the bike? I’ve been going with the electrolyte ones, but wondering what your preference is.

    • @itsjakesavage
      @itsjakesavage Před rokem

      On that particular day I actually filled the bottle with all kinds of flavors - including espresso - and it turned out gross. Nowadays I use a purely liquid fuel. I either go with FLOW Formulas or I make my own with Gatorade powder and maltodextrin powder.

  • @jamosmithlol
    @jamosmithlol Před rokem

    Hey Jake, looks like you passed me on the run in Madison last year. I still managed to get in before 12 at 11:59!

    • @itsjakesavage
      @itsjakesavage Před rokem

      Hey man - just looked you up. You crushed the swim! Congrats on the sub 12 🙌 You doing it again this year?

    • @jamosmithlol
      @jamosmithlol Před rokem

      @@itsjakesavage I just finished IMAK and next I’m heading IMCA. I will return to WI someday.

    • @itsjakesavage
      @itsjakesavage Před rokem

      AK looked like a dream. Thinking about it for next year. Would you recommend?

    • @jamosmithlol
      @jamosmithlol Před rokem

      @@itsjakesavage I would recommend, but not if you're chasing a PR. Definitely try to spend as much time in the Juneau area as you can afford.

    • @jamosmithlol
      @jamosmithlol Před rokem

      @@itsjakesavage re: the swim, thanks, I'm really hoping to go sub 70 in California!

  • @markgrenier6787
    @markgrenier6787 Před rokem

    On the PKRS what level did you subscribe to? I just dLoaded it

    • @itsjakesavage
      @itsjakesavage Před rokem

      Thanks for the feedback, Mark! Glad you found the video helpful 🙏 Let me know if you do decide to register for an IM! As for PKRS - I believe I’m on the premium (but not super premium) level. I have access to a personal coach which has been tremendously helpful.

  • @markgrenier6787
    @markgrenier6787 Před rokem

    Dude as a short course I mean Sprint triathlete I'm always inspired by CZcams videos and blogs and blogs and all these other things buddy you nailed it your presentation made a lot of sense and I am so inspired by this I've been doing off and on triathlons since I think 1997 and you know I'm just not that good at all but of course my aspirations are for an iron Man or a half iron Man I am so using your tips thanks a lot buddy good job

  • @markrimmer4955
    @markrimmer4955 Před rokem

    With 3 weeks to my first IM its fair to say I'm nervous. I completed just yesterday my longest ever single continuous session of exercise (7hrs non-stop). I feel good today (rest day) but its scary to think that on the day I'll be doing just less than (hopefully) half that! Thanks for the down-to-earth insights - regardless of the tips (which I think are really good) it was your conversational approach that helped just as much. A lot of us train alone (me included) so its good to get a feel for how 'normal' other people are that achieve great finish times! Well done all round!

    • @itsjakesavage
      @itsjakesavage Před rokem

      I appreciate the feedback, Mark! Exciting to hear that you’ve got your first IM coming up here soon 🙌 You’ll have a blast. Which one are you doing?

    • @markrimmer4955
      @markrimmer4955 Před rokem

      @@itsjakesavage Wales! I like to set the bar high although I have purposefully not read about the race in months as I didn't want to jinx anything. Getting back up to speed it seems I underestimated the elevation gain on the ride...by 1000m! Gulp. Just revising that bike time now 😥

    • @markrimmer4955
      @markrimmer4955 Před rokem

      @@itsjakesavage Wales! I signed up last October and then decided not to look at any race details until a month to go. I knew it was hilly all-round and trained accordingly. I got 1500m climbing into my longest ride last weekend only to find Wales has 2500m - yikes. I'm aiming for 1hr15-7hr-5hr so ~14hr total but those climbs may push that back. Just hoping the weather is kind! Cheers!

  • @gengar678
    @gengar678 Před rokem

    Great effort, congratulations! 10 hrs is next 👍 As a triathlete and coach i think you could improve a lot still since your training volume was quite low, too low for an IM i think. All the best!

    • @itsjakesavage
      @itsjakesavage Před rokem

      I appreciate that! Would love to break 10 hours. This is about all the volume I can afford unless I were sponsored or something. Maybe one day!

  • @koppu_yt9858
    @koppu_yt9858 Před rokem

    So true

  • @real_achimedes
    @real_achimedes Před rokem

    what kinda snacks and drinks do you need for a hundred mile ride?

    • @itsjakesavage
      @itsjakesavage Před rokem

      I bring 5 water bottles and I fill 3 of them with enough endurance fuel to last me 5-6 hours. It’s mostly made of carbs/sugar and salt.

  • @vangdatripp4456
    @vangdatripp4456 Před rokem

    Grab it

  • @babyjay8934
    @babyjay8934 Před rokem

    Oh wow

  • @mikejacob6043
    @mikejacob6043 Před rokem

    this is a great video, thanks. follow up question and I watched Taren's video too on the water bottle ... so what's the trick with making the gels water soluble? he says just put water in it and let it sit overnight. does the gel just disintegrate or did you put it in a blender bottle first and shake it up? this is intriguing to me, but kinda bummed that he doesnt actually show it.

    • @itsjakesavage
      @itsjakesavage Před rokem

      Hey man - thanks for watching and glad you found it helpful! 3 options for the water bottle thing: 1) you can use SIS gels. No added water necessary, it’ll pass right through the top. 2) you can use a purely liquid fuel like FLOW Formulas. It’s weird if you’ve never tried it before but it works great. 3) you can make your own liquid fuel using Gatorade powder, maltodextrin powder, and salt. I used SIS for that IM but I’ve since become accustomed to purely liquid fuel. I’ll probably be using Flow or my own homemade stuff for my next IM in a couple weeks.

    • @mikejacob6043
      @mikejacob6043 Před rokem

      @@itsjakesavage thanks for the reply. i use UCan gels and LMNT for electrolytes. i'm going to play around with them and see if this works. Doing my first full IM at Ironman California in October so I've got a couple of months to practice with this...

  • @comododraw
    @comododraw Před rokem

    Literally a man child 🤣🤣

  • @dozendark2369
    @dozendark2369 Před rokem

    That's awesome!

  • @HansFlamme
    @HansFlamme Před rokem

    It's actually the greatest sandcastle

  • @mainplair_9701
    @mainplair_9701 Před rokem

    Rock that sandcastle!!!

  • @scottsalazar6338
    @scottsalazar6338 Před rokem

    Appreciate💖 Your video, Goodnight💐 Hope You have superb Day tomorrow

  • @babadada8222
    @babadada8222 Před rokem

    Hey Jake, thanks for the great tips. They helped a lot. Good job finishing the Wisconsin Ironman! I plan on running it next year.

    • @itsjakesavage
      @itsjakesavage Před rokem

      Appreciate that, Baba D 🙌 Godspeed on your next race 👊

  • @mikeloshak6772
    @mikeloshak6772 Před rokem

    Great advice and well presented, thanks!

    • @itsjakesavage
      @itsjakesavage Před rokem

      Thanks, Mike 🙏 Good luck on your next race!

  • @crazysocer
    @crazysocer Před rokem

    Hi jake How did you manage to increase sodium in a meaningful, I can't seem to find any products that allow me to double or triple my sodium intake, without having to blow 4 portions of an electrolyte powder to get 1g of sodium? BTW congrats on the sub12 💪

    • @itsjakesavage
      @itsjakesavage Před rokem

      Hey Bjarke - I actually did a poor job of managing my sodium during the race. That’s one thing I’ll definitely change about my next IM in September. Lately, I’ve just been adding 1/4 teaspoon of salt per hour to my fuel. The fuel I use has about 360mg already in it and the 1/4 tsp of salt gets me an extra 575mg per hour. It works like a charm and I’ve noticed a huge difference 🙌

    • @crazysocer
      @crazysocer Před rokem

      @@itsjakesavage thanks for the answer. I have also started adding about 2g of salt pr. hour and yesterday was the first time ever that I felt fresh and energised even after a 3 hour brick session. It felt like magic!

    • @itsjakesavage
      @itsjakesavage Před rokem

      Awesome to hear! Crazy how much of a difference it makes.

  • @joselefebvre3506
    @joselefebvre3506 Před rokem

    The second wind you felt during the run is an amazing feeling I hope to have on my own IM day. Kudos for the sub 12.

    • @itsjakesavage
      @itsjakesavage Před rokem

      Thanks Jose 🙏 Wishing you success in your future IM 🙌

  • @jimche221
    @jimche221 Před rokem

    Yo Jake, thanks for the amazing sharings. I have my first ever triathlon coming up this end of the month. Although it's just sprint distance, nothing compared to a Ironman, but I feel your mentality throughout the trainings and race. So thank you very much. Maybe finishing an Iron man is gonna be on my bucketlist, never know, no humans is limited

    • @itsjakesavage
      @itsjakesavage Před rokem

      Appreciate the feedback, Jim! Awesome to hear you’re signed up for a sprint. I’m sure you’ll have a blast. Wishing you success in your race 👊 If you do decide to try an Ironman, consider registering through teamai.org 🙌🙌

  • @PatrickDelorenzi
    @PatrickDelorenzi Před rokem

    Great vid!

  • @pip470
    @pip470 Před rokem

    Thanks for taking the time to make this video. It’s well put together and great advice. Congratulations crushing your goal 🙌🙌🙌

    • @itsjakesavage
      @itsjakesavage Před rokem

      Appreciate the feedback! Glad to hear you found it helpful 🙏

  • @gersonberthault3880

    Thanks for sharing 👍 great tips

    • @itsjakesavage
      @itsjakesavage Před rokem

      Glad you found them helpful. Good luck on your next race 👊

  • @ggloitergg
    @ggloitergg Před rokem

    Any side effects from 5 hour energy?

    • @itsjakesavage
      @itsjakesavage Před rokem

      Took a while to fall asleep! Love that stuff though. My energy of choice on these long runs.

    • @ggloitergg
      @ggloitergg Před rokem

      Nice! Ive been seeing the commercials since i was a kid. Im picking up my gym routine again but also need to drastically rework on my cardio so I have these gummies called Goli that are great but incase i didnt have any, 5 HR would be an alternative

    • @ggloitergg
      @ggloitergg Před rokem

      Its always nice to get a review from a real person rather seein a scripted actor you know

  • @bloopletank2491
    @bloopletank2491 Před rokem

    "Have you ever... 17 mile run" Woah there you expecting to much from me

  • @penelopeaviles8017
    @penelopeaviles8017 Před rokem

    This is cool man keep it up

  • @thepatternforms859
    @thepatternforms859 Před rokem

    What about carbon plated marathon shoes? Do triathlon runners use them?

    • @itsjakesavage
      @itsjakesavage Před rokem

      I’ve never heard of those so I’m probably not the best person to ask. Will be sure to check them out though. So far, I haven’t personally met any Ironman athletes who use them.

    • @thepatternforms859
      @thepatternforms859 Před rokem

      @@itsjakesavage it’s weird I know… in marathon running everyone uses carbon plated shoes makes a huge difference! Not sure why the triathlon scene has been so late to pick it up?

    • @seanmaher3018
      @seanmaher3018 Před rokem

      Makes a massive difference, muscles feel less fatigue due to the carbon plate improving your form and the foam insulated each step. Makes my faster runs feels so much easier and I'm not beat up after

    • @thepatternforms859
      @thepatternforms859 Před rokem

      @@seanmaher3018 I agree

  • @miwakey6291
    @miwakey6291 Před 2 lety

    看起來很滄桑

  • @elimvp47
    @elimvp47 Před 2 lety

    Great interview opportunity but the interview questions didn’t give much business insight.

    • @itsjakesavage
      @itsjakesavage Před 2 lety

      You’re right. At the time I was more curious about him as a person and their founders’ story, but I could’ve done a better job with the questions. Working on it 🙌

  • @madflexhiphop
    @madflexhiphop Před 2 lety

    appreciate the insight! sub 12 is my goal and this one had some great tips. what is SIS for your nutrition bottle? not familiar with the term.

    • @itsjakesavage
      @itsjakesavage Před 2 lety

      Wishing you luck 🙌👊 SIS is the brand of gel I used. I’ve since found a different one that I think would work even better with the same bottle method. Check out Flow Formulas!

    • @barryjap
      @barryjap Před rokem

      Yes this one is v interesting although I’m afraid I’m not really sure if I get it right when you said you put all your 1300 cal SIS powder in one bidon. Is that really the case? Won’t it make the taste v intense?

  • @valedictoriousproductions

    Andrew is without a doubt one of the top agents in the music industry. I’ve worked with him for a few years now and I saw his grind and hustle. He inspired me. I booked multiple artists from him in Hawaii. It’s always been great events. I look forward to working with Andrew more in the near future.

  • @geeks4greyson425
    @geeks4greyson425 Před 2 lety

    Itsjakesavage should've tied Greyson's hands to the furniture. This was an extremely dangerous interview. Thank God no one was injured!

  • @thomasmartinez1909
    @thomasmartinez1909 Před 2 lety

    Man this sucks. The industry failed and robbed this talented young man now.