Global Triathlon Network he can be very good at triathlons his body fat percentage will help in the pool and run and he already has the meat of the sport down in cycling.
A good way to improve also is a 20min run as 2 mins fast/ 2 mins steady This gets your body used to working fast and hard over a long period, but also gives you the recovery which enables you to work faster on the hard reps
Long time GCN fan here and the production quality of GTN is amazing. Keep it up! Love the cross-channel features too! Would love to see a video on How to get into running if you are a cyclist. Just to make sure we don't get the same injuries as Dan when he started!
Just make sure you start very slow and learn the form. Good form can help prevent injury as well as help you run faster. Read USATF, (US Track and field), as well. They can probably help you. You can start with about a mile, slowly, and move up from there.
It's been a year since i started enjoy running. I run on a treadmill, i just gradually increase the speed by 0.1 km/h every week or after i am able to run a full 5K without stopping , small and steady steps.
18 for a 5k?! He can probably get a nice podium finish in his age group in a sprint or olympic with a decent swim. Once he starts swimming, that 18 min will drop too.
Frankly, I don't think swimming will help his running one bit, Dan already having a crazy VO2max and aerobic endurance. Also, as a long-time superstrong cyclist (for triathlon standards) he may have challenges learning to swim freestyle fast (body position / sinking legs issues). That is not to say that he wouldn't do well in triathlons, but the swim part is relatively long in olympic and sprints. The 5k will however translate into half-marathons with only a bit of extra work, so dr kajet recommends that Dan's medium-term target be the half-ironman!
im really enjoying this new channel. i only began running in january this year following a serious cycle injury (driver and mobile phone). the idea was to keep a level of fitness until my comp arrived and i could get a new bike. im still waiting. at first i struggled to even run 1km none stop but now i have completed about 20 marathons (not all races) a few half marathons each week and even a couple of ultras - up to 65km in distance. every day i do at least 10km. now that will always be split in to 2 parts - commutes and will either be 2 x 5km walking or 1 x threshold and 1 x v02 max or anaerobic. other runs will vary in distance and some times i will do fast slow fast sessions. weekend runs i mostly try to do a single run based on time rather than distance to build stamina. so 4 hours and above. i have learned a lot since i began running such as toenails are no longer permanent features and dont stand still at crossings as your legs will seize up. if you do tire or need to wait, keep walking or jog on the spot. anyway great channel. i have two races coming up in sept. wigan 10k and warrington half
Thank you, it really helps when you show the right position of the hips and arms, it is much easier when you see the wrong position, then, the correct one.
ran in highschool.. started riding a roadbike a few years ago (thanks to gcn for motivation). . .. started trying to run again, a about to upgrade my wallmart running shoes for proper shoes. thanks for the video, neat seeing Dan here lol
With Dan's professional background, slim physique (bike aerodynamics) and running pace, I think he'd make a great triathlete. C'mon Dan, give it a tri!
I love seeing all the gcn/gtn/gmbn guys and gals work together on presentations! I would love to see the gmbn guys give some pointers on gtn about doing xterra triathlons and how their mountain biking advice can help! : )
Weekly mileage plays a huge issue into how long you are able hold threshold paces. I did enjoy your comments on his posture and arm motion as well as the tempo explaination. Cheers guys.
@Dan - I am impressed how fast you can run. As an improvement, if i may add, according to the text books your hands should not cross the body's vertical middle line.
Another good workout are 400's and 800's Repeats Keeping them at Mile Pace Such as 2x(8x400M) @ Mile Pace W/ 2Min Rest 2x(4x800M) @ Mile Pace W/ 2.5Min Rest This helped my 5K drastically and quickly within just about 2 months an helped me get back into race shape! And since at a track you know your start and finish and can pace all your splits evenly.
Kenny Veltre this was such a common workout at my University D2 school. Helped me get into shape and increase my speed quickly. I loved these workouts and didn't feel like it was too much lol Even use to do like 10 x 400M in highschool @ mile pace.
I've done that sort of thing too in that past. From what I've seen, at least with coaching at the high school level, is that when the reps are that short its easy for most people to finish workouts like that but they tend to over do it and leave themselves too beat up to really race well. If you're not racing every week like most high school kids are, I could see this sort of interval workout being a fast way to get into shape. Just my 2 cents.
Yes of course, this was a workout i did as a Collegiate Track Runner where the team consisted of Higher Class level runners. In highschool of course you need to create a workout for all levels; i wouldnt reccomend the workout i sugessted to a Highschool runner unless he/she is a higher class level of an athlete. In University, races are every week and workouts are suppose to be diffcult and taxing on the body but of course always followed with recoverys, Ice baths, and other facilities that Collegiate athletes have access too.
If you don't mind my asking what school did you run for? The kids that I have coached that are at a higher level(went on to run at D1 and D2 schools) don't normally race every week.
Didn’t hear it, but let’s just add that a proper warm up and cool down for the hard sessions is a must!!! WU obviously to get everything working before pushing. But CD is also NB to let everything settle down and work out some of the lactic acidosis before you stop. Also. I wish I could do 4:00 per km at a 7/10😂
My local park run is pretty much outside my house and is about 5.7 km. The route I run through the ravine trails is paved. There are some unpaved side trails I can run for some cross-country practice, but I mainly stay on the paved trail.
Could you do a video about the causes of hip pain? Whenever I push myself really hard during a 5k I tend to come out on the other side with a sore hip for a couple of days. Furthermore, I really enjoy the format of these videos. Keep it up!
Andreas S i had this due to trainning too hard for track. Do band strength training Side planks Swim - With kick board Leg training Light running sessions This helped in my recovery for my hip
@Andreas and @Alex - we think that "Maintenance" in a Triathlon sense means more than just bikes, so subscribe and hit the notification button and check out our Maintenance Mondays videos for more on how to fix yourself after training and racing too.
@@fruitycolax It was about 4 minutes, but really depends on your age and fitness. I was 45-46. Be aware of your heart rate you don't want to max it until the last rep.
Not really. At Dan's goal pace of 4 minutes per km you're looking at 2 x 12 min / 3 min so you get 24 minutes of threshold quality work. That's way over his race duration of 18...19 minutes. This video is about 5 k specific workouts so the pace is a bit higher than if you'd be training for a longer race such as half marathon. For longer distances I would try to progress and extend the workout to three reps but for a 5 k I'd try to be more race specific and up the pace instead.
Dan is a dandy. We need a counselor to convince him that it's OK to pass transition zones without mirror and hair dryer. Or else..... all our dreams about his Tri-glory will be faded away.
Some good tips here, but for your average runner, way more important than all of this is VOLUME. 5km is still an endurance race, so you need to be doing lots of long steady long runs to build up your weekly KMs. Once you have that cardio base then all of this stuff comes into play. Nearly every video on this topic misses out this crucial element, which is probably key for most of the viewers. Hope this is useful :)
Mavic now have dropper posts on their neutral service bikes to avoid that exact issue. Our mates at GCN checked it out back at the Tour: th-cam.com/video/mDsb_IP0AkQ/w-d-xo.html
Get Dan signed up for a duathlon and take him through some training for it. Team GB age group qualifier in Bedford in October would be a good one to target.
Dan you should switch to Altra's. They will help you find your mid foot to fore foot. Heel striking can lead to bad injuries. Check out chi running or pose running or natural running. It's all pretty much the same bio mechanically wise.
So to sum up: a tempo session (i.e., your regular parkrun when you're not trying to beat yourself up/off trying for a pb), and some VO2Max intervals. Or basically, wot pretty much everyone else has been saying for the last half flippin' decade then.
I'm a long time retired cyclist (older than Dan) and I tried a 5k Parkrun after a couple of runs to Sainsbury's and back (2 miles). I got my pacing horribly wrong and started waaaay too fast and paid for it. But I did a sub 20 so promptly retired. Nice to know I was quicker than Dan at something once! I think my running technique was a lot like Dan's. You lot mention not heel striking but how do you avoid it? I could give running another go but I'm concerned about injuries.
That should get him prepped for 'cross season, especially on the more technical courses, in sections where carrying your bike is the more feasible option. Though I'm beginning to think about using rugby running techniques (incorporating goose steps) on 5k runs.
You can improve your time by improving your VO2 but what when you get to your max? Then I would recommend, actually I would start with that, improving running technique and avoid landing on the heel. That's just first step. There is plenty things to work on, like hip position, elastic bouncing, relaxed upper body and so on.
when I pace myself I just keep up with a guy with a GPS watch after the first K as there normally at the pace i can maintain then the last half K up the tempo for the finish. but park run is brilliant scheme for novice and runners.
Let us know if you think Dan is a triathlete in the making in the comments below 👇
Global Triathlon Network Dan is well on his way, the motivation and hardwork is there. Go Dan!!!
Rumor has it Dan is gunning for the Ironman World Championships ;)
Global Triathlon Network he can be very good at triathlons his body fat percentage will help in the pool and run and he already has the meat of the sport down in cycling.
I didnt know Dan was able to do something else then riding a bike or sitting on the couch
Global Triathlon Network Dan should I will be his fan clapping and cheering him
Who knew Lloydy could run?!
Global Cycling Network we need to see how the GCN boys fair in the water. :D
For those who don´t know, he also raced for Cérvelo test team
Hold on: DAN LLOYD rode for the Cervelo Test Team ?????
im more surprised that he can run and check the watch at the same time without falling. lol
I'm surprised he could talked at the same time
A good way to improve also is a 20min run as 2 mins fast/ 2 mins steady
This gets your body used to working fast and hard over a long period, but also gives you the recovery which enables you to work faster on the hard reps
First step:
-weight 120 pounds
Long time GCN fan here and the production quality of GTN is amazing. Keep it up! Love the cross-channel features too!
Would love to see a video on How to get into running if you are a cyclist. Just to make sure we don't get the same injuries as Dan when he started!
Thanks for the comment Alex and welcome - thanks for joining us from GCN!
Yes please because I have tried running after having cycled for so long and my quads burn like crazy!
Just make sure you start very slow and learn the form. Good form can help prevent injury as well as help you run faster. Read USATF, (US Track and field), as well. They can probably help you. You can start with about a mile, slowly, and move up from there.
Hated it when my 5km time stagnated at around 18mins. I wish.
Shame on you! I went from 21 to 17:32 in just a couple of months. I am 53
@@felroberto How many times a week did you run? Did you follow this videos tips all the way?
@@felroberto no one cares how old u are and this is just a joke
@Tom W wow u are 52 so old
@@felroberto Expecting people to get wiser at 52, not the case here
This is exactly where I practise my 5K run when I was staying on campus at Uni of Bath last year! Great video guys!
It's been a year since i started enjoy running.
I run on a treadmill, i just gradually increase the speed by 0.1 km/h every week or after i am able to run a full 5K without stopping , small and steady steps.
Low 18s? Not bad, for an old bloke, who normally does his exercise sitting down.
Pretty impressive for a retired man isn't it!
Global Triathlon Network
Which Parkrun does he do?
moores valley i imagine - good time for that course if so !
Yeah
Many cyclists who are high level can run. Some do sub 2.50 marathons
When I started parkrun I did it in 1hr 3mins... My last pb was 36mins...
nice!My worst was 36mins and bp is 30mins!
ACLife Same, my worst is 36 and pb is 30.14
When so first started I had a 40 minute 5k (I was four lmao) but now my pr is 17:21 (14 years old)
I did mine in 1hr 5 minutes lol
No offense, but why is everybody in this comment section so slow. Lol
They run so fast and talk so calm. Well done!
00:15 NICE SAVE DAN XD so, triatheletes dont do high fives @@
Just by standing taller and leaning forward from the ankles I've taken about 20secs / mile out of my times... Thankyou GTN!
18 for a 5k?! He can probably get a nice podium finish in his age group in a sprint or olympic with a decent swim. Once he starts swimming, that 18 min will drop too.
Do you think we should make a video teaching GCN to swim?
Global Triathlon Network Definitely! That would be extremely entertaining and helpful for a novice swimmer like me at the same time.
Well, Richie Porte already gave Matt a head start ;)
xGshikamaru yeah but that dive was simultaneously painful and hilarious to watch.
Frankly, I don't think swimming will help his running one bit, Dan already having a crazy VO2max and aerobic endurance. Also, as a long-time superstrong cyclist (for triathlon standards) he may have challenges learning to swim freestyle fast (body position / sinking legs issues). That is not to say that he wouldn't do well in triathlons, but the swim part is relatively long in olympic and sprints. The 5k will however translate into half-marathons with only a bit of extra work, so dr kajet recommends that Dan's medium-term target be the half-ironman!
A Matt v Dan Triathlon Challenge from GCN is a must
Yes! We should make it happen. Who do you think would win?
i would reckon the swim will probably be the biggest decider between them, going by Matts video swimming with Richie Porte my money's on Dan!
im really enjoying this new channel. i only began running in january this year following a serious cycle injury (driver and mobile phone). the idea was to keep a level of fitness until my comp arrived and i could get a new bike. im still waiting.
at first i struggled to even run 1km none stop but now i have completed about 20 marathons (not all races) a few half marathons each week and even a couple of ultras - up to 65km in distance.
every day i do at least 10km. now that will always be split in to 2 parts - commutes and will either be 2 x 5km walking or 1 x threshold and 1 x v02 max or anaerobic. other runs will vary in distance and some times i will do fast slow fast sessions.
weekend runs i mostly try to do a single run based on time rather than distance to build stamina. so 4 hours and above.
i have learned a lot since i began running such as toenails are no longer permanent features and dont stand still at crossings as your legs will seize up. if you do tire or need to wait, keep walking or jog on the spot.
anyway great channel. i have two races coming up in sept. wigan 10k and warrington half
I just went out on a 5k run and used the tips in the video and just got my first sub30 ..... I'm kinda buzzing right now
Good work Lucy!!
Well done!
@@gcn yup 😊
Thank you, it really helps when you show the right position of the hips and arms, it is much easier when you see the wrong position, then, the correct one.
My man Dan Lloyd I am here for u fam not forgetting my gtn fam mark
dat heel strike...
Dan has so little muscle mass that i'm surprised he gets any lactate build up ;-)
(Kudos Dan for being able to do 18min 5K's.)
ran in highschool.. started riding a roadbike a few years ago (thanks to gcn for motivation). . .. started trying to run again, a about to upgrade my wallmart running shoes for proper shoes. thanks for the video, neat seeing Dan here lol
Next is swimming with Matt Stephens?
Watch this space M3T2WO1F!
oh no we have got a sinker
Global Triathlon Network YAS!
does he have to avoid logs though? or crashing onto buoys?
Not just a swim Matt S. doing an Olympic Triathlon!
I'm looking forward to seeing Dan attempt his first Tri.
With Dan's professional background, slim physique (bike aerodynamics) and running pace, I think he'd make a great triathlete. C'mon Dan, give it a tri!
Mr. anonymous but most 9 year olds don’t have endurance for a 21 or 42k run
That's amazing! How does Dan run without hamstrings?
I am almost 44 years old and i run a 5k in 16:45 3 weeks ago 😁💪
Holy crap, that's fast at any age! Well done!
That's brilliant
That's awesome, I'm 46 running 5k in 23 minutes
I'm 43 and my PB is 35 minutes. You are awesome!
I guess you’re the best at running, now find something else to master.
Bumped into this guys channel I'm 1 minute and 4 seconds in and I already like this channel 😂❗️
Great video , i use to do the same mistakes as dan , cause i'm a cyclist , it will help me in my next runs , thanks for the tips
Wow, who would've thought... Dan is actually a damn good runner! Kudos man!
u all are so funny and goofy that's why I love this show.
Videos are improving. Loving them and sharing them! Keep it up.
Dan's arms were too high, his bottom too low, but his hair was on point, Chapeau!
I love seeing all the gcn/gtn/gmbn guys and gals work together on presentations! I would love to see the gmbn guys give some pointers on gtn about doing xterra triathlons and how their mountain biking advice can help! : )
It's insane to see them running so fast and talking at the same time...Wow! I think I need about 25 minutes for 5k!
i would need 35 min for sure lol ..
@@farthero5943 yeah me too. My pb is just below 30. I could probably improve a little bit but the next day would be horrible then.
Literally just got back from 3.4 in 26 min flat lol
@@aspiringnormie9499 good effort mate
Michael K that’s a good time. I do 5k. So that’s 3.2 miles in 26:06
A really excellent presentation full of specific and practical advice. Many thanks.
I'm impressed. He looks a lot better than I thought keep it up 💪🏼👌
Weekly mileage plays a huge issue into how long you are able hold threshold paces.
I did enjoy your comments on his posture and arm motion as well as the tempo explaination.
Cheers guys.
This was an amazing video. Love the personalities and the vibe and the flow. Thank you boys!
there needs to be a GTN vs GCN vs GMBN relay race video. I reckon that'd be mighty funny!
love the crossover and yes Dan is a defo Triathlete in the making
There have been so many comments that I think we need to see that happen/make it happen.
Heel striking like he couldn't give a shit. Respect running! It will mess your legs up if you don't do it properly.
Absolutely love this channel!
I am just here to see Dan run. Like pair of chopsticks. Not disappointed!
Ok Dan. What is the correct sock length for runners?
Damn really makes me miss running, it was my livelihood I’ve been injured for 4 months need to get better ASAP! I love the 5k
Rhys Nichols You were being paid to run ?
@Dan - I am impressed how fast you can run.
As an improvement, if i may add, according to the text books your hands should not cross the body's vertical middle line.
A session on shoes! what best for what trail/road/mixed and training vs racing...asking for a friend...cough Dan Lloyd...cough
What do you think of Dan's shoes? Great video suggestion though, watch this space!
I'd say an upgrade is in order...and no GTN socks? tisk tisk
Im clearly not the demographic for his channel - Still I was happy to have done it in 24½ min as my best haha :D
Everyone is welcome here! Good work on that time 💪
What’s your time now
@@zeauxx8351 The same :P I need to train more and get better knee's to do so.
Good stuff! My triathlon season probably ended already so now preparing for running 5k and some tips are always appreciated:)
Great film 🎥 with some cracking tips - definitely gonna add a speed session in my week
Thanks Richard!
Another good workout are 400's and 800's Repeats
Keeping them at Mile Pace
Such as
2x(8x400M) @ Mile Pace W/ 2Min Rest
2x(4x800M) @ Mile Pace W/ 2.5Min Rest
This helped my 5K drastically and quickly within just about 2 months an helped me get back into race shape!
And since at a track you know your start and finish and can pace all your splits evenly.
Doing 4 miles worth of work at mile pace is too much. Generally 1.5-2x of work at race pace is a good amount.
Kenny Veltre this was such a common workout at my University D2 school.
Helped me get into shape and increase my speed quickly.
I loved these workouts and didn't feel like it was too much lol
Even use to do like 10 x 400M in highschool @ mile pace.
I've done that sort of thing too in that past. From what I've seen, at least with coaching at the high school level, is that when the reps are that short its easy for most people to finish workouts like that but they tend to over do it and leave themselves too beat up to really race well. If you're not racing every week like most high school kids are, I could see this sort of interval workout being a fast way to get into shape.
Just my 2 cents.
Yes of course, this was a workout i did as a Collegiate Track Runner where the team consisted of Higher Class level runners. In highschool of course you need to create a workout for all levels; i wouldnt reccomend the workout i sugessted to a Highschool runner unless he/she is a higher class level of an athlete.
In University, races are every week and workouts are suppose to be diffcult and taxing on the body but of course always followed with recoverys, Ice baths, and other facilities that Collegiate athletes have access too.
If you don't mind my asking what school did you run for? The kids that I have coached that are at a higher level(went on to run at D1 and D2 schools) don't normally race every week.
Nice tips, very good advice for all levels of triathletes/ runners
NEVER REALISED THEY HAD THIS CHANNEL
Mark looking like a proud father at the beginning of the conclusion 😂
Didn’t hear it, but let’s just add that a proper warm up and cool down for the hard sessions is a must!!!
WU obviously to get everything working before pushing. But CD is also NB to let everything settle down and work out some of the lactic acidosis before you stop.
Also. I wish I could do 4:00 per km at a 7/10😂
For relaxing, Emil Zatopek's tip works: gently touch the tip of your thumb with the tip of your index or middle finger.
My best last year was 16:35 on a certified track at Park Run in Adelaide.
durianrider GTN liked almost every comment in the whole comments section but yours... Lol
Ok man.
Who asked?
No-one likes you. Fucking moron
so? Fuck you narcisist
You guys SERIOUSLY need to do a brick workout challenge with the two of you. That would be super entertaining.
Wow 18 mins for a Parkrun! Not shabby at all I can only dream of a time like that
Agreed Craig... pretty impressive for a retired man!
I don't think you ever loose the competitive spirit though
I can run it in 15:02
My local park run is pretty much outside my house and is about 5.7 km. The route I run through the ravine trails is paved. There are some unpaved side trails I can run for some cross-country practice, but I mainly stay on the paved trail.
Congratz dan! 😁 you should try doing a sprint triathlon just once. I dare all 3 of you do it.. hehe
Dan is major heal striking, this should have been his first technique improvement! Look at 27 to 29 seconds.
Chuck Lusin this is improved by the hip position adjustment
cheers guys. great vid. keep them coming.
GTN needs the proper level of banter. Proper being the level in GCN!
I'm surprised you didn't talk about Dan's tendency toward heelstriking...but then again I'm kind of obsessed with trying not to heelstrike.
Could you do a video about the causes of hip pain? Whenever I push myself really hard during a 5k I tend to come out on the other side with a sore hip for a couple of days.
Furthermore, I really enjoy the format of these videos. Keep it up!
Andreas S i had this due to trainning too hard for track.
Do band strength training
Side planks
Swim - With kick board
Leg training
Light running sessions
This helped in my recovery for my hip
@Andreas and @Alex - we think that "Maintenance" in a Triathlon sense means more than just bikes, so subscribe and hit the notification button and check out our Maintenance Mondays videos for more on how to fix yourself after training and racing too.
Andreas S also look up glute stretches.
Andrea S take a look at the Kinetic Revolution channel (as well as GTN). They have a lot on hip mobility and stretching.
I've had the best luck with doing mile repeats at your target 5K race pace. Do either 4, 5, or 6 depending on how long of a recovery time you choose.
JP Sullivan how long recovery do you take between each mile?
@@fruitycolax It was about 4 minutes, but really depends on your age and fitness. I was 45-46. Be aware of your heart rate you don't want to max it until the last rep.
Great job! Way to go Dan!
Wow 18mins is pretty impresive. I did 28mins at 5k's just a few days ago (third time I ran that far, so I'm just begining)
How do you guys run and be able to talk so smoothly ? I run slow and still fight for my life while breathing 🤣 great vid
The 2x3K tempo workout sounds pretty short to reap any benefits, in my humble opinion.
It's a good starting point for anyone that hasn't done specific sessions like these before. Thanks, Mark
Ah my bad, I didn't get that bit about it being introductory.
Not really. At Dan's goal pace of 4 minutes per km you're looking at 2 x 12 min / 3 min so you get 24 minutes of threshold quality work. That's way over his race duration of 18...19 minutes. This video is about 5 k specific workouts so the pace is a bit higher than if you'd be training for a longer race such as half marathon. For longer distances I would try to progress and extend the workout to three reps but for a 5 k I'd try to be more race specific and up the pace instead.
6x1k would be a perfect 5k workout
Hilarious, and informative. Next: "How to suffer - with Tom Last"
Dan is a dandy. We need a counselor to convince him that it's OK to pass transition zones without mirror and hair dryer. Or else..... all our dreams about his Tri-glory will be faded away.
Don't forget the "mineral water"
Don't worry, we made sure there was one for recovery after the session!
Some good tips here, but for your average runner, way more important than all of this is VOLUME. 5km is still an endurance race, so you need to be doing lots of long steady long runs to build up your weekly KMs. Once you have that cardio base then all of this stuff comes into play. Nearly every video on this topic misses out this crucial element, which is probably key for most of the viewers. Hope this is useful :)
In the context of this video, no it isn’t.
They’re talking about 5km at pace only.
I bet Chris Froome has subscribe to this channel. He could really use the running side of things.
Mavic now have dropper posts on their neutral service bikes to avoid that exact issue. Our mates at GCN checked it out back at the Tour: th-cam.com/video/mDsb_IP0AkQ/w-d-xo.html
Get out for a fasted run! Its amazing the benefits to the body and the longterm performance gains!
In this video, I also learned how to use the word "lots" in another way.
Just the way you managed to talk whilst running!
Get Dan signed up for a duathlon and take him through some training for it. Team GB age group qualifier in Bedford in October would be a good one to target.
Dan you should switch to Altra's. They will help you find your mid foot to fore foot. Heel striking can lead to bad injuries. Check out chi running or pose running or natural running. It's all pretty much the same bio mechanically wise.
So to sum up: a tempo session (i.e., your regular parkrun when you're not trying to beat yourself up/off trying for a pb), and some VO2Max intervals. Or basically, wot pretty much everyone else has been saying for the last half flippin' decade then.
I'm a long time retired cyclist (older than Dan) and I tried a 5k Parkrun after a couple of runs to Sainsbury's and back (2 miles). I got my pacing horribly wrong and started waaaay too fast and paid for it. But I did a sub 20 so promptly retired. Nice to know I was quicker than Dan at something once!
I think my running technique was a lot like Dan's. You lot mention not heel striking but how do you avoid it? I could give running another go but I'm concerned about injuries.
Bikejon Shorter strides with a higher cadence.
Great video! Keep em' commin'.
1:50 who’s taking video? He runs fast too. 🤣
you should have lasty do hill repeats for one episode. make sure to get his suffering!
That should get him prepped for 'cross season, especially on the more technical courses, in sections where carrying your bike is the more feasible option. Though I'm beginning to think about using rugby running techniques (incorporating goose steps) on 5k runs.
great timing
Thank you gentlemen
You can improve your time by improving your VO2 but what when you get to your max? Then I would recommend, actually I would start with that, improving running technique and avoid landing on the heel. That's just first step. There is plenty things to work on, like hip position, elastic bouncing, relaxed upper body and so on.
Nice heel strike
I'm normally a cyclist, but I've turned to running in the winter. Also, running helps your cycling and cycling helps your running, or so I'm told.
Nice video. I wonder if you guys are not pushing your legs a bit too much ahead and landing on your heels. Is that safe for the knees?
Stressful FT Job that GCN!!!!
Well here's one person who does appreciate Dan's shoes.
Dan is awesome. Lets see him do some swiming drills.
when I pace myself I just keep up with a guy with a GPS watch after the first K as there normally at the pace i can maintain then the last half K up the tempo for the finish.
but park run is brilliant scheme for novice and runners.
Great method for pacing, find people of a similar ability to run with!
You guys could make a race between gcn, gmbn and gtn!!!!!!!!!!!!
gabriel alvares GTN would wreck everyone except Lasty and maaaybe Si. The GMBN guys all have gravity roots.
Hoping to see a video on strength and conditioning for triathletes during the off season.
Thanks for the suggestion ItsCtmh, watch this space!
I'd be afraid if I was John Beavan, there might be a chocolate voice battle with Mark on GTN