Bruh 
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I think you need to consider an IM run in conjunction with the bike. There are plenty of very strong runners (even international runners) who completely fall apart on an IM run because they have biked too hard. My IM marathon is only 15 mins slower than stand alone Marathon. In my own experience, the secret to a good IM marathon is being able to run and stuff in enough food too keep you going, without eating so much that you have GI issues. Unfortunately this is pretty hard to do in training. Running Ultra Marathons really helped me, especially on the fuelling side
So my tips:
Keep bike effort below 70%, 10 mins saved on bike can easily add 40mins to your run. In training, try to push your FTP up, then do lots of bike rides at 70% of FTP, make sure you are really eating on those rides, you want carb stores to be as full as they can be, but eat too much and you will suffer GI issues
Do some brick runs after the bike - I probably do 1 per month, I don’t get people who do a brick after every ride
Challenge yourself to run as fast as possible, maintaining a HR below 130 or 140 bpm (depends what your MHR is). Doind some intervals on the track will help increase your pace on the “slow runs”
Whenever you exercise, practice fueling. I find that eating a jelly baby every 10 mins is great practice (probably under fueling a little). However, I never do unfueled runs or rides.
When I am not injured, I run around 70km per week. 5km is parkrun, which I tend to a bit faster than marathon race pace, but not 5km pace, 7-8km is intervals, the remaining 55km is slow
@Hammerer and @explorerJC can now shoot me down
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Rubs hands together
Yep, although we tend to like round numbers it could be 67.5% or 73% depending on individual physiology…
Absolutely - on turbo and as much on the road as possible to combine gains in bike handling
Yep…to fuel the rides, to aid recovery ready for next session and to fuel the bricks
Yep…but there are two kinds of bricks for LD…tempo run to stress ability to run off bike and race pace. Brick sessions at race pace also help to test nutrition and hydration strategy…
Yep…manageable, progressive and appropriate for long term development…
possibly…being less reliant on sugar could be better, but this is an area that all athletes should develop
Yep…although the purpose of doing park run beyond the social is wasted on me
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Before parkrun i normally rin 7-8km start very easy then slowly build pace. I arrive at parkrun a couple of mins before it starts. However, it is more for social rather than training
LT1 estimation with an HRM, Bluetooth
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That’s really interesting. HRV could be one of the best breakthrus / discoveries in years. Seems the more they learn the more useful it is becoming.
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That’s really interesting Matt
One of the things that causes me slight concern about long distance stuff is that the nutrition could be pretty unfriendly to teeth. Anyone got a view on this/ dentist-happy tips?
I had to give up on TTS. Endless slomos of making coffee and dog running bored me in the end.
My dentist has loosely mentioned this, I’d said I do lots of exercise and long distance stuff. Although my general sweet tooth is probably the bigger issue.
The general message I got was try to keep the sugary stuff to race days and long training sessions. And maybe rinse with water if possible.
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It does seem so. I like the way he qualified testing to avoid artifacts, insightful and useful.
Sounds sensible. I feel uncomfortable with idea of bathing the teeth is sugar or maltodextrin for hours on end in front of a hair dryer - which is what I imagine a long ride might do.
Actually reading training peaks blog, also citric acid.
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I think she’d probably be happier if I stopped for a bacon bun and cup of tea 
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Eh?
This is a podcast
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Time savings by having car behind with various configurations of bike on roof during a TT
Link: https://twitter.com/realBertBlocken/status/1680975781185347584?t=IY4Rqk80NhpmUhXe1kPlyQ&s=19
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Saw this thread last night - really interesting.
UCI rules have been changed so following cars must be at least 25m behind the rider, to prevent exactly this kind of thing
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O.M.G. why did I not pick-up on this before.
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Any TdF rider doing a TT at 36kph must have a cat stuck in their wheel.
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That’s what the thread goes into. Good engagement with UCI on the subject for a change. Because it’s with Michael Rogers.
Yeah but plenty of pictures of cars a lot closer, hence why they’ve done it at different distances to get the 25m enforced.
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