Transgrancanaria Race Debrief | Episode 15

In this conversation, Henriette and Jon Albon discuss their experiences with recovery after an ultra trail race, the importance of easing back into training gradually, and the strategies they will employ to prepare for upcoming races. They introduce the concept of 'playing the game' in training, where different training stimuli are likened to cards that can be played strategically to optimise performance. The discussion covers various training cards, including general training load, running impact load, higher intensity training, strength training, and heat training, emphasising the need for balance and careful planning to avoid injury and ensure effective training leading up to races. Tune in to discover what their next race is and why Jon got disqualified from the Winter Fan Dance back in 2014, and why Earthing and Wim Hof breathing is on their 'to-do list' these days. // TRAIL ANALYTICS & PLANNINGCheck out ⁠⁠⁠⁠⁠⁠⁠AlbonApp⁠⁠⁠⁠⁠⁠⁠ for trail specific data insights and bespoke training plans. Use referral code thealbonway2 for 2 weeks for free when you first subscribe.// SHARE AND RATE THE PODCAST// FOLLOW US ON INSTAGRAM⁠⁠⁠⁠⁠⁠⁠@henriettealbon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@jonalbon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@albonapp⁠⁠⁠ 

In this episode, Henriette and Jon discuss their recent ultra trail race experience at Transgrancanaria. They reflect on their journey from tapering to race day, including injury management, race preparation, and the emotional challenges. The conversation highlights the importance of mental resilience, race day strategies, and the dynamics of racing as a couple. // TRAIL ANALYTICS & PLANNINGCheck out ⁠⁠⁠⁠⁠⁠⁠AlbonApp⁠⁠⁠⁠⁠⁠⁠ for trail specific data insights and bespoke training plans. Use referral code thealbonway2 for 2 weeks for free when you subscribe.// SHARE AND RATE THE PODCAST// FOLLOW US ON INSTAGRAM⁠⁠⁠⁠⁠⁠⁠@henriettealbon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@jonalbon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@albonapp⁠⁠⁠ 

In this episode, The Albons share insights into their training journey for Transgrancanaria Classic 126K, offering an honest discussion about balancing emotions and metrics. They highlight the importance of gradual load increases to build fitness while emphasising recovery to avoid injury. The conversation delves into the risks of emotion-driven decisions, such as panic training, and the psychological challenges that come with trusting the process. Whether you're self-coaching or following a plan, discipline, motivation, and a clear focus on long-term goals are essential. This episode is packed with practical advice and tips to help you manage training stress, stay motivated, and prepare effectively for your race goals. // TRAIL ANALYTICS & PLANNING Check out ⁠⁠⁠⁠⁠⁠⁠AlbonApp⁠⁠⁠⁠⁠⁠⁠ for trail specific data insights and bespoke training plans. Use referral code thealbonway2 for 2 weeks for free when you subscribe. // SHARE AND RATE THE PODCAST // FOLLOW US ON INSTAGRAM ⁠⁠⁠⁠⁠⁠⁠@henriettealbon⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠@jonalbon⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠@albonapp⁠⁠⁠ 

In this episode, Henriette sits down with Jon to explore his take on high-intensity training (HIT) for ultra running. They unpack the nuances of threshold sessions, how to integrate them into a sustainable long-term training plan, and mistakes they’ve learnt (the hard way) along the way. Plus, don’t miss this week’s training update and plenty of lively banter! // TRAIL ANALYTICS & PLANNING Check out ⁠⁠⁠⁠⁠⁠⁠AlbonApp⁠⁠⁠⁠⁠⁠⁠ for trail specific data insights and bespoke training plans. Use referral code thealbonway2 for 2 weeks for free when you subscribe. // SHARE AND RATE THE PODCAST // FOLLOW US ON INSTAGRAM ⁠⁠⁠⁠⁠⁠⁠@henriettealbon⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠@jonalbon⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠@albonapp⁠⁠⁠ 

In this conversation, Jon and Henriette discuss the importance of flow state in running and how to cultivate it. They share personal anecdotes about their training journeys, the impact of music, and the significance of being present during runs. The discussion also touches on the mental barriers that can hinder performance and the value of enjoying the process rather than focusing solely on outcomes. // TRAIL ANALYTICS & PLANNING Check out ⁠⁠⁠⁠⁠⁠⁠AlbonApp⁠⁠⁠⁠⁠⁠⁠ for trail specific data insights and bespoke training plans. Use referral code thealbonway2 for 2 weeks for free when you subscribe.   // SHARE AND RATE THE PODCAST   // FOLLOW US ON INSTAGRAM ⁠⁠⁠⁠⁠⁠⁠@henriettealbon⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠@jonalbon⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠@albonapp⁠⁠⁠ 

In this episode, Henriette and Jon reflect on their experiences from the past year, discussing their training approaches, Strava stats, and lessons learnt. They share insights on managing expectations and setting realistic goals for the new year. The conversation also touches on their plans for 2025, including upcoming races and strategies for improvement. // TRAIL ANALYTICS & PLANNING Check out ⁠⁠⁠⁠⁠⁠AlbonApp⁠⁠⁠⁠⁠⁠ for trail specific data insights and bespoke training plans. Use referral code thealbonway2 for 2 weeks for free when you subscribe.   // SHARE AND RATE THE PODCAST   // FOLLOW US ON INSTAGRAM ⁠⁠⁠⁠⁠⁠@henriettealbon⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠@jonalbon⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠@albonapp⁠⁠⁠ 

In this episode of The Albon Way, hosts Henriette and Jon discuss effective winter training strategies for trail runners, focusing on maintaining motivation during the dark months, the role of music in training, and the benefits of treadmill running. They also explore the joy of running in bad weather, the importance of sleep and recovery, and how to dress appropriately for winter conditions. The conversation emphasises the need for adaptability in training and the mental aspects of staying motivated during challenging times. // TRAIL ANALYTICS & PLANNING Check out ⁠⁠⁠⁠⁠AlbonApp⁠⁠⁠⁠⁠ for trail specific data insights and bespoke training plans. Use referral code thealbonway2 for 2 weeks for free when you subscribe.   // SHARE AND RATE THE PODCAST   // FOLLOW US ON INSTAGRAM ⁠⁠⁠⁠⁠@henriettealbon⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠@jonalbon⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠@albonapp⁠⁠⁠ 

Stepping up your training game ahead of 2025? Well, tell you what: now is not the time to bonk! In this episode of The Albon Way, we discuss the critical role of fueling your training from short recovery jogs to interval sessions and long runs. Spoiler alert: carbs are king! Curious how to optimise intake during workouts, time your sugar intake, and balance real food and processed options? Perhaps we can provide some useful tips and insights. // SEE JON'S HOMEMADE GEL RECIPE // TRAIL ANALYTICS & PLANNING Check out ⁠⁠⁠⁠AlbonApp⁠⁠⁠⁠ for trail specific data insights and bespoke training plans. Use referral code thealbonway2 for 2 weeks for free when you subscribe. // SHARE AND RATE THE PODCAST // FOLLOW US ON INSTAGRAM ⁠⁠⁠⁠@henriettealbon⁠⁠⁠⁠ ⁠⁠⁠⁠@jonalbon⁠⁠⁠⁠ ⁠⁠⁠⁠@albonapp⁠⁠⁠ 

In this episode, Henriette and Jon discuss the Bob Graham Round (BGR), focusing on Henriette's winter attempt which she completed in a record time of 17 hours and 55 minutes. They explore the significance of the round, the motivation behind the attempt, and the extensive logistics involved. The conversation delves into the challenges faced during the run itself, including Jon's experiences as a mule and navigator. Will Henriette be back for a summer BGR anytime soon? Tune in to find out.Watch the YouTube video about Henriette’s BGR here.// SHARE AND RATE THE PODCAST// TRAIL ANALYTICS & PLANNINGCheck out ⁠⁠⁠AlbonApp⁠⁠⁠ for trail specific data insights and bespoke training plans.// FOLLOW US ON INSTAGRAM⁠⁠⁠@henriettealbon⁠⁠⁠⁠⁠⁠@jonalbon⁠⁠⁠⁠⁠⁠@albonapp⁠⁠⁠

In this episode, Henriette and Jon discuss the concept of training dependency, exploring the risks of exercise dependence, the dynamics of self-coaching, and the importance of maintaining a healthy relationship with training. They share personal experiences and insights on how to recognise warning signs of unhealthy training habits and the implications these can have on overall well-being and performance. // SHARE AND RATE THE PODCAST // TRAIL ANALYTICS & PLANNING Check out ⁠⁠⁠AlbonApp⁠⁠⁠ for trail specific data insights and bespoke training plans. // FOLLOW US ON INSTAGRAM ⁠⁠⁠@henriettealbon⁠⁠⁠ ⁠⁠⁠@jonalbon⁠⁠⁠ ⁠⁠⁠@albonapp⁠⁠⁠