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Sammy Blackman

@endurancecoachsammy

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What are your bold predictions for the
@ironmantri World Championships?!?!
-
“Live” from Kona, Hawaii !

Clubber Lang was asked once what predictions were for a fight, and his answer was, “Pain!”
.
Thank you to our Partners:
@zootsports
@ventumracing
@precisionfandh
@enveracing
@rythm
@blueseventy
@themagic5
@sramroad
@silca_velo
@bikeboxalan
@tetsuo.tri
@getfuelin
@bisaddle
@levermovement
@pillarperformance
@tririg
@trainingpeaks
@trainingpeaksvirtual
@climatichealth
@sunwarrior
@strydrunning
@rudyproject
@rudyprojectna
@slydstrips
@cadomotustriathlon
@omiustech
@runningwarehouse
.
#ironman #ironmanworldchampionship #kona #triathlon #swimbikerun taken in Kona Hawaii by @endurancecoachsammy

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10 days ago

“Live” from Kona, Hawaii.
We got some questions for our coaches about the Ironman World Championship tomorrow!
.
Let’s see what they have to say!
.
Thank you to our Partners:
@zootsports
@ventumracing
@precisionfandh
@enveracing
@rythm
@blueseventy
@themagic5
@sramroad
@silca_velo
@bikeboxalan
@tetsuo.tri
@getfuelin
@bisaddle
@levermovement
@pillarperformance
@tririg
@trainingpeaks
@trainingpeaksvirtual
@climatichealth
@sunwarrior
@strydrunning
@rudyproject
@rudyprojectna
@slydstrips
@cadomotustriathlon
@omiustech
@runningwarehouse
.
#ironman #ironmanworldchampionship #kona #triathlon #swimbikerun taken in Kona Hawaii by @endurancecoachsammy

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7

10 days ago

With Kona this weekend and Ironman California the following weekend, I want to dive into some of the data points I use to make sure my athletes are ready to CRUSH race day—and that you can use to give yourself a little extra confidence heading into your next Ironman. 🏊‍♂️🚴‍♂️🏃‍♂️

The name of the game when racing an Ironman strong?

DURABILITY.

It’s one thing to have the fitness to hit your goal pace early. It’s another to maintain that output 8–14 hours later when fatigue has accumulated.

🔬 Physiological durability
How well can you maintain cardiovascular efficiency as fatigue builds? I’m looking for minimal cardiac drift—maintaining similar pace/power without your heart rate continually climbing.

💪 Muscular durability
Can your muscles and connective tissues tolerate hours of repeated loading while maintaining mechanics, force production, and output?

⚡ Metabolic durability
How effectively can you utilize carbohydrates and fat to produce ATP and continue producing energy late into the race?

To assess these, I combine objective + subjective data:

📊 Heart Rate: Is cardiovascular strain increasing relative to the work being performed?
📊 Variability Index: How consistently are you producing power on the bike?
📊 Efficiency Factor: Are you producing more work for the same cardiovascular cost?
📊 Intensity Factor: How demanding is the session relative to your threshold?
🧠 RPE + Breathing Rate: Does the athlete’s perceived effort and breathing match what the numbers are telling us?

The numbers tell me what is happening. Your RPE and breathing tell me how it feels.

When we combine the two, we get a much clearer picture of how durable you actually are—and where we need to improve.

Because the goal isn’t just to get you fit enough to start an Ironman.

It’s to build an athlete capable of performing when fatigue sets in.

🚨 NEXT BIG IRONMAN: TEXAS

If Ironman Texas is your goal, don’t wait to start training smart.

Schedule a call with me and let’s dive into your subjective + objective data to build the most durable version of you possible.

#IronmanTraining #TriathlonCoaching #EnduranceTra by @endurancecoachsammy

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15 days ago

Being able to run fast isn’t the same as being able to sustain fast.

Today’s session was built around that exact idea:

Block A: 6 × 800m @ Supra-LT2
Block B: 10 min continuous @ LT2

As an athlete, I naturally have a high anaerobic capacity. I can produce a lot of output and run at a high pace when the intensity gets elevated—but my next step is becoming better at sustaining that pace for longer.

The Supra-LT2 800s create a high lactate load and challenge my ability to tolerate that intensity. Then, instead of completely recovering, the 10-minute LT2 effort asks my body to continue running at a strong pace while managing, transporting, and utilizing the lactate being produced.

Lactate isn’t simply waste. It can be transported to other cells and tissues and used as a fuel source.

So the goal isn’t just to produce more lactate.

It’s to become better at producing it, moving it, and using it while continuing to run.

For athletes like me, improving endurance isn’t always about raising the ceiling. Sometimes it’s about learning how to stay closer to that ceiling for longer.

That’s where individualized programming matters.

If you want to better understand your physiology and how it should influence your training, reach out and sign up for an onboarding call with me. Let’s build your training around your strengths, limitations, and goals. by @endurancecoachsammy

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18 days ago

Nasal breathing isn’t just a breathing drill. It’s a training tool. 🫁🏃‍♂️

As an endurance coach, I incorporate nasal-breathing work 1–2x per week because it challenges more than just the respiratory system.

Physiologically: nasal breathing encourages slower, more controlled breathing and can increase your tolerance to rising CO₂. This ties into the Bohr effect—as CO₂ increases, hemoglobin can release oxygen more readily to working tissues. The goal isn’t to simply “build up CO₂,” but to become more comfortable with the sensations that come with controlled breathing and aerobic work.

Physically: it forces you to respect the intensity you’re actually capable of sustaining. If you can’t maintain nasal breathing, it can be a useful signal that you’ve pushed beyond the intended aerobic intensity.

Mentally: becoming more comfortable with the sensation of rising CO₂ can also help desensitize you to the feeling of respiratory stress. That matters on race day. When something goes wrong—a bad swim, missed nutrition, unexpected fatigue, a surge from another athlete—you’re better equipped to recognize that stress response, stay composed, and bring yourself back under control rather than letting panic dictate your next move.

Two simple ways I use it:

➡️ 30–60 min nasal-breathing-only run at an easy aerobic intensity.

➡️ Long-run intervals: 10 min nasal breathing → 5 min normal breathing → repeat. This allows you to accumulate aerobic work while periodically challenging your ability to control your breathing under fatigue.

The goal isn’t to make every run nasal-only.

It’s to develop another tool in your endurance toolbox—and learn how to control your body when fatigue and stress start talking.

If you want your training to have more purpose than simply accumulating miles, maybe it’s time we talk about what your training could look like. by @endurancecoachsammy

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21 days ago

I’m a sports performance coach, and I want endurance athletes to stop going to the gym just to lift weights.

Start training to perform.

I see way too many athletes who don’t know how to properly train like an athlete in the gym.

3×10. Pick a weight. Do the exercise. Move on.

But what about the sets, reps, load, velocity, intent, and exercise selection?

Is your training:
→ Functional enough?
→ Multi-planar enough?
→ Unilateral AND bilateral?
→ Using different force vectors?
→ Challenging different velocities and contractions?

Because the goal isn’t to become really good at lifting weights.

The goal is to become a better athlete.

If you want to see your performance improve on race day, you need to start training with purpose every time you step into the gym.

Train to perform. Not just to lift.

Need help figuring out what that looks like for you?

Schedule an onboarding call and let’s build a plan that maximizes your work in the strength room — and your performance on race day. by @endurancecoachsammy

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a month ago

Tomorrow, Alden takes on the world at 70.3 Worlds! 🌍🔥

The elite-level talent this guy possesses is truly out of this world. It’s been an absolute privilege to work with him leading up to this race and watch the preparation, focus, and commitment come together.

But what I’ve also greatly enjoyed is the sense of humor and lightheartedness Alden brings to the table. It’s so refreshing to work with an athlete who can chase excellence at the highest level while still enjoying the process and having a laugh along the way. That balance is special.

Good luck tomorrow, Alden! Trust the work, embrace the moment, and go blaze up the Promenade des Anglais! 🔥💨

You’ve earned your spot on this start line. Now go show the world what you can do.

“Success is not given. It is earned through the courage to keep going when it gets hard.”

Go get it! 💪🏽🔥 by @endurancecoachsammy

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a month ago

There are moments in this sport that you know you’ll remember forever, and getting to train alongside Katie, coach her, watch her grow, and see her continually push herself to become a better athlete is one of those moments for me.

The ability to have been part of her journey, to see the dedication she brings to her craft day after day, and to watch all of the hard work start to come together has been something I will forever cherish.

Katie, tomorrow is your day. You’ve put in the work. You’ve earned the opportunity. Now go out there, trust yourself, embrace the moment, and show the world what you’re capable of.

Go show off all that hard work and crush that Col de Vence. 🔥

I’m incredibly proud of you and honored to have been along for the ride.

“Success isn’t given. It’s earned in the moments when no one is watching.”

Now go make tomorrow one you’ll never forget. by @endurancecoachsammy

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a month ago

After months of dedication, sacrifice, and unwavering commitment, Aaron will take on his very first full Ironman at Lake Placid.

As both his coach and his friend, I couldn’t be prouder. No matter what life threw at him, he never looked for an excuse. He showed up, trusted the process, and put in the work every single day.

Tomorrow, all of that hard work has the chance to blossom into something incredible. Enjoy every moment, trust your training, and remember—you’ve already accomplished so much just by earning your spot on that start line.

Good luck, Aaron. You’ve got this.

“Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success.” — Dwayne “The Rock” Johnson by @endurancecoachsammy

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3 months ago

Most athletes train hard. Very few know exactly what they need to train.

This is a behind-the-scenes look at a typical testing week I use with athletes 16+ weeks out from race day. Through swim, bike, and run testing, we identify threshold metrics, uncover performance limiters, and build a training plan based on objective data—not guesswork.

The goal isn’t just collecting numbers. It’s understanding whether an athlete needs more top-end speed, threshold durability, aerobic development, or a stronger foundation to reach their next level.

If you’re serious about maximizing your performance and want a training program built around your unique physiology, send me a message or schedule a consultation. Let’s build a smarter path to your next PR. 🚀

#triathlon #triathloncoach #endurancetraining #ironmantraining #datadriventraining by @endurancecoachsammy

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4 months ago

🔥 ATHLETE SPOTLIGHT: WELCOME ALDEN 🔥

I’m incredibly excited to have the opportunity to work with Alden. From the moment we connected, it was obvious that this is an athlete operating at an elite level.

The results speak for themselves:

🏃 In his first-ever full marathon, Alden didn’t just finish—he won the entire race. He currently boasts an impressive marathon PR of 2:45.

🚴🏊 In his first-ever Half Ironman, he went 4:34 and punched his ticket to the World Championships.

Simply put, elite-level fitness oozes from this guy.

To help everyone get to know Alden a little better, I asked him a few questions:

1. What is(are) your goal(s)?
“To win.”

2. What are you training for?
“To watch others crumble in defeat in the wake of my victory.”

3. What is your favorite food?
“Doughnuts.”

4. What is your favorite hobby outside of endurance sports?
“Spending money (or ceramics).”

The confidence, competitiveness, and sense of humor are all there—and I have no doubt we’re going to accomplish some incredible things together.

Please join me in welcoming Alden to the team. I’m eager to get started and excited to see what we can accomplish on the road ahead.

“Success is where preparation and opportunity meet.” — Bobby Unser by @endurancecoachsammy

14

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4 months ago

Heart rate training is one of the simplest and most effective ways to guide swim intensity as a triathlete. While tools like lactate testing can provide incredibly detailed physiological data, most athletes don’t have access to a lactate meter every day—and even if they do, it’s not exactly practical in the middle of a swim set. Heart rate gives us a much more accessible way to understand training load and target the energy systems we’re trying to develop.

The chart in this post breaks down my 5 swim heart rate zones and the physiological adaptations associated with each. As a general rule, the upper end of Zone 2 is where we typically find Ironman swim effort, although highly trained athletes may be able to sustain an Ironman swim in Zone 3. The upper end of Zone 3 is often where 70.3 race pace falls, while Olympic-distance swim pace is usually found near the upper end of Zone 4.

One challenge with swim heart rate training is that wrist-based monitors can be fairly inaccurate underwater, especially during harder efforts. Because of that, I often use this color heart rate zone chart alongside RPE and pace to make sure I’m targeting the desired physiological response. The goal isn’t to chase a perfect heart rate number—it’s to use multiple data points to train the right system at the right intensity and get the most out of every session.

If you’re unsure whether you’re training in the right zones, have questions about your swim pacing, or want to improve your fitness and race performance, send me a DM. I’d be happy to chat about your goals and see if coaching might be a good fit. Let’s schedule a call and build a plan to help you swim, bike, and run faster with purpose.

🏊‍♂️📈

#Triathlon #SwimTraining #HeartRateTraining #IronmanTraining #703Triathlon by @endurancecoachsammy

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4 months ago