From my experience I definitely agree with the importance of running those easy runs easy and increasing mileage gradually. I injured myself last year by increasing distance too fast up to over 10 miles/10k but now I’m running 12 miles weekly without issues because I increased 10% or less per week and I run at a very easy pace using my heart rate monitor to guide me. If I ran 34k weekly I’d be destroyed afterword too. Thanks GTN!
Brick Time: TBH depends on the race for me. Half's: 2-3 minutes or less for T1 and T2 each. Full: 2-4m T1 | 7-10m T2. I'm not a top finisher, I'm there to enjoy the experience and complete it. The time depends on the time I plan to spend in the next discipline. At my last Full, T2, I was there well over 7 minutes. After 112 miles on the bike, again I took my time. Changed socks, addressed any issues physically (blisters, soreness), took some meds/water for the next discipline. Sat in the chair and soaked in all the craziness and people watched for a minute or two. Went though the gear I needed in my head at least twice to make sure I didn't forget anything for the next 26miles. Had a volunteer ask if I was ok and needed anything as I was just farting around. Nope, I'm good. Got another cup of water and headed out. Finished strong without physical issues and never hit a wall. Not 'competing' wont matter if I sit there and finish 13hours vs 13hours7minutes. Otherwise when I rush I always forget at least 1 thing and I beat myself up on the next discipline mentally, and worse case physically.
Thank you so much guys for answering my question. So the answer was I shouldn’t do 34K every week… that makes sense! 😂 I read in many places to do a long run and a long bike a week. The longer the run got (even though I built slowly) the harder it was to do it every week. Once every other week is a different story… thanks! I know I asked it many times, so thanks for featuring the question 🙏🏼
Went with a Tri Training Company my first few years. They provided 1 on 1 plans for every athlete. But there was always 2 common workouts for everyone. Over distance bike rides were once a month. The other 3 weeks were 1-3 hours for a typical bike. Running had 'long runs' zone 2 every other weekend up to every 3 weeks, those built over 8 months to a max of 20miles about a month out and then started to slowly taper. On OD Bike rides, the run brick was never more than 1 hour that day, and the following days were active recovery in disciplines.
Also remember to add in recovery weeks. Typically every 3rd or 4th week is a handful or so of days of significantly easier work. You might do some testing on the weekend after that week, i.e... ramp test on the bike, 20-30 minute threshold run and a hard 1500-2000 meter swim. Doing those once a month or so gives you a litmus test to see the improvements in your training as well as giving you some time to recover.
Regarding the first question: Maybe you are breathing "wrong". I had the same problem (maybe) and for me it was that I didn't completely breathe all of the air out and therefore "stuffed" myself with air further and further.
Thanks for the answer to my fellow 52 year old! I will be looking into the run/bike duathlon option (cross-country ski in the Canadian winter). Swimming would be a brick session for me: sink like a brick ;-) I love the water, but can't swim at any decent pace.
I have exactly the same issue with feeling bloated after a long swimming session, but only indoors, never had the issue in open water. Maybe it is releated to swallowing chlorine water?
13:03 When I don't want to go out I know it's when I will get the most benefit (mentally 😜), because on race day whether it's raining, windy or you want a cup of coffee you will need to get out anyway 😁
#coachescorner I am half way through the build me up training plan on zwift and have noticed my heart rate is not getting that high compared to the effort I feel I am putting in. e.g. 5 x 150% FTP 30 seconds sprints, 30 seconds easy only got me to just over 160bpm. Most frustrating part is my watch says I am not training hard enough - only maintaining, my legs tell a different story.
Hello GTN Squad!! I recently completed my first sprint distance tri, did really well based on my goals too, sub 80 mins! Had a really hard time taking on water and gel, drank less than half of my 750ml bottle and didn't touch the gel packs. Tried drinking on the bike, but as i was pushing hard i found it difficult to do so... Any tips? #lovethechannel #coachescorner
Hey GTN, I train consistently every week by joining the local triathlon club sessions and doing some extra sessions. Should I, before a race, follow a specific training programme and ditch the club training sessions? #coachescorner
I bought a new bike because mine was stolen in December last year. I bought a nice carbon frame, but had to save money somewhere so I didn't get the nicer wheel set. I have a couple of races coming up and was wondering if you think it's worth it to rent race day wheels? Our local bike shop can do a set of Hunt Limitless 60 Aero Disc Wheelset for $115 USD. #coachescorner
#coachescorner Whenever I go through transition, particularly T1, my HR goes through the roof. Despite it not being high whilst swimming, or from running through T1, it seems to go crazy as soon as I start cycling. Are there any tips to help with this other than practicing Swim to bike, which is almost impossible for me to do outside of races.
I was wondering about around how many strokes it’s optimal to breath because people always told me it’s 3 strokes but when I look at races the pro’s always breath every 2 strokes or does the swimming distance affect the breath-stroke ratio? #coachescorner
Hi gtn, Ive been struggling to increase my km/h on the bike, I average good power (200 watts normalized) and I'm in the TT position, but I struggle to average over 31km/h on a flat course. Any tips for how I could increase my speed?
#coachescorner Hi Team, I have Jsut done my first Sprint Triathlon and loved it. Going up to Olympic next. However every time I stop/transition I get dizzy to the point I need to stop for minute to get back to normal then I can carry on. Any ideas? Worried for my next event. Thanks in advance.
Hi guys. Loving the advice. I’ve got my first marathon in 3.5 months but also my first triathlon in 6 months (a very hilly 70.3). I’m pretty new to swimming and not a seasoned cyclist by any means. Which runs should I sacrifice in my marathon prep to get at least 1 swim and 2 cycles per week? I plan to use them as cross training but I’m going for a 3:10 marathon so I’m unsure whether to drop some easy runs, tempo or long runs? #gtncoachescorner #coachescorner
Hey @wooob, great to hear that you're doing your first marathon and triathlon this year - fantastic to have you on board! How is the training going so far, and which race are you planning to do? Our team will try an answer this in an upcoming video, but in the meantime, we have an amazing back catalogue of marathon training content - check out this video here: th-cam.com/video/68jFomf7hKM/w-d-xo.html
@@gtn hi GTN! Thanks for the reply. Training is going ok aside from some early shin splints. The marathon is Manchester and the triathlon is called the half atriman, in the Pyrenees!
Hey GTN! I’m a 38yo hobby runner and my summer runs are 5.5 miles Monday-Friday @10 minutes/mile and 10 miles on Saturday @12 minute miles, I know really slow, but it's just a hobby and some quiet time. I run on a paved trail through town and it chews up my shoes. I’m sick of paying $150 or so for shoes that die in 300+/- miles. Help!
What would you like us to answer next week? Let us know with #coachescorner and we'll do our best to answer
Y’all cranking out great videos at a faster rate. It’s really well appreciated. T-14 weeks till first Ironman (and first tri).
From my experience I definitely agree with the importance of running those easy runs easy and increasing mileage gradually. I injured myself last year by increasing distance too fast up to over 10 miles/10k but now I’m running 12 miles weekly without issues because I increased 10% or less per week and I run at a very easy pace using my heart rate monitor to guide me. If I ran 34k weekly I’d be destroyed afterword too. Thanks GTN!
It's easy to over do it, keep up the good work
Brick Time: TBH depends on the race for me. Half's: 2-3 minutes or less for T1 and T2 each. Full: 2-4m T1 | 7-10m T2. I'm not a top finisher, I'm there to enjoy the experience and complete it. The time depends on the time I plan to spend in the next discipline. At my last Full, T2, I was there well over 7 minutes. After 112 miles on the bike, again I took my time. Changed socks, addressed any issues physically (blisters, soreness), took some meds/water for the next discipline. Sat in the chair and soaked in all the craziness and people watched for a minute or two. Went though the gear I needed in my head at least twice to make sure I didn't forget anything for the next 26miles. Had a volunteer ask if I was ok and needed anything as I was just farting around. Nope, I'm good. Got another cup of water and headed out. Finished strong without physical issues and never hit a wall. Not 'competing' wont matter if I sit there and finish 13hours vs 13hours7minutes. Otherwise when I rush I always forget at least 1 thing and I beat myself up on the next discipline mentally, and worse case physically.
Thank you so much for answering my question. Your answer makes complete sense and I will start making adjustments to my workout plan. All the best!
Glad we could help!
Congrats on 700k subscribers 🏆
Thank you!
Thanks for this episode!! I really appreciated learning about training vs overtraining!
Thank you so much guys for answering my question. So the answer was I shouldn’t do 34K every week… that makes sense! 😂 I read in many places to do a long run and a long bike a week. The longer the run got (even though I built slowly) the harder it was to do it every week. Once every other week is a different story… thanks!
I know I asked it many times, so thanks for featuring the question 🙏🏼
Glad you found it helpful!
Went with a Tri Training Company my first few years. They provided 1 on 1 plans for every athlete. But there was always 2 common workouts for everyone. Over distance bike rides were once a month. The other 3 weeks were 1-3 hours for a typical bike. Running had 'long runs' zone 2 every other weekend up to every 3 weeks, those built over 8 months to a max of 20miles about a month out and then started to slowly taper. On OD Bike rides, the run brick was never more than 1 hour that day, and the following days were active recovery in disciplines.
I found when I started my long runs I was always doing them too hard, best to do them at a super comfortable heart rate
Also remember to add in recovery weeks. Typically every 3rd or 4th week is a handful or so of days of significantly easier work. You might do some testing on the weekend after that week, i.e... ramp test on the bike, 20-30 minute threshold run and a hard 1500-2000 meter swim. Doing those once a month or so gives you a litmus test to see the improvements in your training as well as giving you some time to recover.
Regarding the first question: Maybe you are breathing "wrong". I had the same problem (maybe) and for me it was that I didn't completely breathe all of the air out and therefore "stuffed" myself with air further and further.
Similar for me, I had bloating from long swim sets until I realized I was holding my breath rather than exhaling for a half second between strokes.
Thanks for the answer to my fellow 52 year old! I will be looking into the run/bike duathlon option (cross-country ski in the Canadian winter). Swimming would be a brick session for me: sink like a brick ;-) I love the water, but can't swim at any decent pace.
I have exactly the same issue with feeling bloated after a long swimming session, but only indoors, never had the issue in open water. Maybe it is releated to swallowing chlorine water?
13:03 When I don't want to go out I know it's when I will get the most benefit (mentally 😜), because on race day whether it's raining, windy or you want a cup of coffee you will need to get out anyway 😁
#coachescorner
I am half way through the build me up training plan on zwift and have noticed my heart rate is not getting that high compared to the effort I feel I am putting in.
e.g. 5 x 150% FTP 30 seconds sprints, 30 seconds easy only got me to just over 160bpm.
Most frustrating part is my watch says I am not training hard enough - only maintaining, my legs tell a different story.
Hello GTN Squad!! I recently completed my first sprint distance tri, did really well based on my goals too, sub 80 mins! Had a really hard time taking on water and gel, drank less than half of my 750ml bottle and didn't touch the gel packs. Tried drinking on the bike, but as i was pushing hard i found it difficult to do so... Any tips? #lovethechannel #coachescorner
Hey GTN, I train consistently every week by joining the local triathlon club sessions and doing some extra sessions. Should I, before a race, follow a specific training programme and ditch the club training sessions? #coachescorner
I bought a new bike because mine was stolen in December last year. I bought a nice carbon frame, but had to save money somewhere so I didn't get the nicer wheel set. I have a couple of races coming up and was wondering if you think it's worth it to rent race day wheels? Our local bike shop can do a set of Hunt Limitless 60 Aero Disc Wheelset for $115 USD. #coachescorner
#coachescorner Whenever I go through transition, particularly T1, my HR goes through the roof. Despite it not being high whilst swimming, or from running through T1, it seems to go crazy as soon as I start cycling. Are there any tips to help with this other than practicing Swim to bike, which is almost impossible for me to do outside of races.
I was wondering about around how many strokes it’s optimal to breath because people always told me it’s 3 strokes but when I look at races the pro’s always breath every 2 strokes or does the swimming distance affect the breath-stroke ratio? #coachescorner
Hi gtn, Ive been struggling to increase my km/h on the bike, I average good power (200 watts normalized) and I'm in the TT position, but I struggle to average over 31km/h on a flat course. Any tips for how I could increase my speed?
#coachescorner Hi Team, I have Jsut done my first Sprint Triathlon and loved it. Going up to Olympic next. However every time I stop/transition I get dizzy to the point I need to stop for minute to get back to normal then I can carry on. Any ideas? Worried for my next event. Thanks in advance.
Hi guys. Loving the advice. I’ve got my first marathon in 3.5 months but also my first triathlon in 6 months (a very hilly 70.3). I’m pretty new to swimming and not a seasoned cyclist by any means. Which runs should I sacrifice in my marathon prep to get at least 1 swim and 2 cycles per week? I plan to use them as cross training but I’m going for a 3:10 marathon so I’m unsure whether to drop some easy runs, tempo or long runs? #gtncoachescorner #coachescorner
Hey @wooob, great to hear that you're doing your first marathon and triathlon this year - fantastic to have you on board! How is the training going so far, and which race are you planning to do?
Our team will try an answer this in an upcoming video, but in the meantime, we have an amazing back catalogue of marathon training content - check out this video here: th-cam.com/video/68jFomf7hKM/w-d-xo.html
@@gtn hi GTN! Thanks for the reply. Training is going ok aside from some early shin splints. The marathon is Manchester and the triathlon is called the half atriman, in the Pyrenees!
That's great to hear! We also have a video on shin splits 👉 th-cam.com/video/p8wzyVX2cTs/w-d-xo.html so hopefully that helps! 🦵
Hey GTN! I’m a 38yo hobby runner and my summer runs are 5.5 miles Monday-Friday @10 minutes/mile
and 10 miles on Saturday @12 minute miles, I know really slow, but it's just a hobby and some quiet time. I run on a paved trail through town and it chews up my shoes. I’m sick of paying $150 or so for shoes that die in 300+/- miles. Help!
Hey there, thanks for your question - we'll see if we can help on an upcoming #gtncoachescorner
The first question, he swallowed too much water. Case closed!
First🎉
And the only one
It's a fruit, yes. But it's not a 'jam' because it's not fermented in sugar. You ketched that?