#coachescorner Hey I have been doing Thriatlon for over 2 years, having done everything except the long distance But I still struggle to do the weekly plannings. This year I started first to prepare for some marathons while keeping the Thriatlon training and I think I overdid it. I am now injured 😅 My problem is time distribution. I normally prioritise more running as in the beginning of the year I do more marathon racing. So, If I am weekly training 12h? How much time should I spend on the other disciplines? To give you an example, in my biggest blocks I was running around 8-9 hours and training 14 hours. And secondly, if running wasn't a priority (training for a 70.3) what could be a good time distribution keeping the same 10-12 hours weekly training? I know it should vary between weeks as you focus more on each sport but I would love to know what could be a standard and from that point modify according to my weakness and strengths. Thanks team!
#gtncoachescorner Hi, thanks for putting these videos out. I am about to get a tattoo which means no swimming for a month 😢 Any advice on how I can best train my swimming skills during this time?
Thanks for answering my question! I ended up buying a Trek Domane AL, and it's perfect for me (for now, at least). I raced last weekend (on 5km of run prep because of an injury). I beat my time previous by around 30 minutes overall, with a significant chunk of that coming from a faster bike split. I hope to start placing top 3-5 in my age group next year at events as I increase my run and bike load.
I remember reading some where that potassium and magnesium are 2 electrolytes that are difficult to not get enough of through basic nutritional eating. Other sources of potassium are raisins and potato skins. I have run into 3 athletes who say that magnesium is their key electrolyte for keeping cramps away. Sodium for me, no question....
I’ve found avocado toast to be an excellent fuel source before a race/workout. Have a tri next Sunday and that will be my breakfast. I’d probably have it longer before the race than a banana though. Avocados are lower in sugar and carbs in general, an avocado lasts a bit longer without feeling too heavy in my experience. Anyway, highly recommended 🥑
Bro I just did my third ever olympic level triathlon, and during the run, I grabbed a couple of bananas I brought with me on the run, and ate them during the run. Totally kept my energy levels up, and easy to digest. Highly recommend! Cheers!
#gtncoachescorner. Hello, I've just completed my first ever triathlon. Torbay sprint very please and enjoyed it so much I have another planned for next year. How do I, should I, keep the momentum going and start my training again. Or do I enter a maintenance period until 12 weeks before and start a new plan. What do you do in between races to avoid slipping?
#gtncoachescorner What race preparation do you recommend for an Olympic Distance race that starts at 4pm? Normally races start early morning and I do my race prep early the day before and rest up. I do a small swim warm up immediately before the race. I expect I would be lethargic by race time if I did not exercise in the morning of a 4pm race but how much to do? My race is on 16 November. I will be 53 race day. I am an average athlete (speed wise) who does have a bit of experience. Thanks.
Hi #gtncoachescorner there's a lot of talking, in the running world, about transitioning from a half marathon to a marathon. But what about 30 km races? I'm interesting in running one in the spring, and my longest race distance so far has been a half marathon (though, I occasionally ran a longer distance in training). I think it would also be a smoother and less demanding transition, before I can really think about tackling the 42 km. What do you think about this uncommon race distance? And what are the main things to consider for an effective training for this distance? Cheers!
#gtncoachescorner Is it normal that running is more comfortble than walk-break in the later part of long run? I finished my first 21.1 yesterday, although in a run-walk-run-walk noodling around tryhard manner, spent me 3.5 hours. After 12km, i feel my knees are not enjoying those walk-breaks anymore - they want to run to stay comfortable. And I mean really comfortable, not relatively. When i walk i can almost feel my knee joint and knee cap grinding to each other, but run wont. Is this a dangerous sign to my joints or a normal situation for longer distance?
#gtncoachescorner. I am struggling to get my swim heart rate up in the swim. It feels like I am pushing hard on "harder" efforts with no significant improvement in pace. Could it be that strength is the limiting factor here? I am not super fit, so it can't be that! Many thanks.
Totally possible to overstretch. I decided to do my physical therapy stretches in the hot tub, slightly different method. I need to stretch my calves and hamstrings gently while developing glute and hamstring strength (I was imbalanced to quad strength). Well.... I overstretched my calf during ONE session, causing a distinct strain. A week before a 100mi fondo in the mountains :/ Pretty sure it recovered about 5 hours prior to the event. With the strain, running was a big NOPE. Walking was okay as long as I had a short stride. More stretching was a NOPE. So uh.... if you have to stretch, do it gently, and do it balanced. The hot tub will mess with your senses, so use some sort of block or measurement to prevent overstretching.
#gtncoachescorner Plan on doing a full IM in April 2025. Feel like bike power is where my biggest opportunity lies. On a trainer bike I average 175-185 watts. Again, feel that’s a little low. Think 200-225 is a power output that’s maintainable. Wondering how and when I can incorporate some strength training into my 80/20 training without sacrificing bike and run work with overly fatigued legs. Or is it simply a matter of training with more power hill climbs etc…or is it both? Thanks!
#gtncoachescorner I have recently registered for my first ever beer mile. I have never run any distance < 5 km for time. The event is already in two weeks, do you have any last minute training tipps for me?
Good to have it (somewhat) confirmed here. I've been struggeling for over a year with fatigue, muscle and joint pain and dizziness during and after anything that's just a little bit harder on the body like gardening, woodworking and cycling. Only by many months of trial and error I found, that I need more Magnesium, Potassium and Sodium. My experience was like this: 1. Sodium against the dizziness. Probably from excessive sweating. I now put about one knife's tip of table salt in 1L of my water. 2. Magnesium against the muscle and joint pain, that lasted for many weeks. 3. Potassium for endurance. Before I was tired after just a single hour of exercise and now I can go 3h easily. Recently I did a 5h long tour to some rocks on top of a mountain and carried my 35kg e-bike over several fallen trees and up the mountain the last few 100 meters through brambles infested hiking trails. And after all that, I still felt fine. Minerals are super important.
@@Jacks-g6w Unless you already have a high sodium intake, already use electrolyte tablets/powders or have a known condition related to sodium like high blood pressure, a knife's tip of salt per liter surely won't hurt to try.
I don't understand your answer for the guy who wants to run to the swimming. He can get more miles in or running, good. But the question I have is why it means he can't increase intensity. Maybe he can't increase intensitiy for swimming but is it really worth to increase intensity in swimming as the improvement of the shortest discipline is probably quite low. And still he can increase intensity on the other training sessions for running and cycling. Or what do I get wrong?
The questioner also mentioned they have limited time and only does 2 swims/week. Unless the questioner is a top swimmer, throwing in random runs and showing up tired for your 2 weekly swims doesn't seem like the best use of limited time. Outside of the occasional bricks, most training plans, coaches, pros, etc. separate training for the three disciplines. As for improving swimming, yes it is the shortest discipline but the ability to get out of the water early is a huge advantage for the bike and run legs. If you're a decent cyclist or runner, you don't want to spend your race passing hundreds of people because you were last out of the water.
@@darthjohn0 Noone training for tri should be tired after a 15min Zone 2 run. So I dont understand the problem. Its more like a warmup
4 หลายเดือนก่อน
there are so much fibers in Bananas, i would rather replace them with bars or better gels instead… but if you have digestive issues, take them, they for sure are working amd assure some time off on the toilet… 😂
Remember to use #gtncoachescorner to ask your triathlon questions!
#coachescorner
Hey I have been doing Thriatlon for over 2 years, having done everything except the long distance
But I still struggle to do the weekly plannings.
This year I started first to prepare for some marathons while keeping the Thriatlon training and I think I overdid it. I am now injured 😅
My problem is time distribution. I normally prioritise more running as in the beginning of the year I do more marathon racing.
So, If I am weekly training 12h? How much time should I spend on the other disciplines? To give you an example, in my biggest blocks I was running around 8-9 hours and training 14 hours.
And secondly, if running wasn't a priority (training for a 70.3) what could be a good time distribution keeping the same 10-12 hours weekly training?
I know it should vary between weeks as you focus more on each sport but I would love to know what could be a standard and from that point modify according to my weakness and strengths.
Thanks team!
#gtncoachescorner Hi, thanks for putting these videos out. I am about to get a tattoo which means no swimming for a month 😢 Any advice on how I can best train my swimming skills during this time?
Thanks for answering my question! I ended up buying a Trek Domane AL, and it's perfect for me (for now, at least). I raced last weekend (on 5km of run prep because of an injury). I beat my time previous by around 30 minutes overall, with a significant chunk of that coming from a faster bike split. I hope to start placing top 3-5 in my age group next year at events as I increase my run and bike load.
I came to see the full video just because of the bananas section/clip I saw in the Shorts format.
I remember reading some where that potassium and magnesium are 2 electrolytes that are difficult to not get enough of through basic nutritional eating. Other sources of potassium are raisins and potato skins. I have run into 3 athletes who say that magnesium is their key electrolyte for keeping cramps away. Sodium for me, no question....
I’ve found avocado toast to be an excellent fuel source before a race/workout. Have a tri next Sunday and that will be my breakfast. I’d probably have it longer before the race than a banana though. Avocados are lower in sugar and carbs in general, an avocado lasts a bit longer without feeling too heavy in my experience. Anyway, highly recommended 🥑
Bro I just did my third ever olympic level triathlon, and during the run, I grabbed a couple of bananas I brought with me on the run, and ate them during the run. Totally kept my energy levels up, and easy to digest. Highly recommend! Cheers!
But it’s not mandatory for all athletes to eat them. And he make it clear that it’s not an option for him. 😂
I didn’t hear anything else except stop stretching…done 😂
#gtncoachescorner. Hello, I've just completed my first ever triathlon. Torbay sprint very please and enjoyed it so much I have another planned for next year. How do I, should I, keep the momentum going and start my training again. Or do I enter a maintenance period until 12 weeks before and start a new plan. What do you do in between races to avoid slipping?
#gtncoachescorner What race preparation do you recommend for an Olympic Distance race that starts at 4pm? Normally races start early morning and I do my race prep early the day before and rest up. I do a small swim warm up immediately before the race. I expect I would be lethargic by race time if I did not exercise in the morning of a 4pm race but how much to do? My race is on 16 November. I will be 53 race day. I am an average athlete (speed wise) who does have a bit of experience. Thanks.
Hi #gtncoachescorner there's a lot of talking, in the running world, about transitioning from a half marathon to a marathon. But what about 30 km races? I'm interesting in running one in the spring, and my longest race distance so far has been a half marathon (though, I occasionally ran a longer distance in training). I think it would also be a smoother and less demanding transition, before I can really think about tackling the 42 km. What do you think about this uncommon race distance? And what are the main things to consider for an effective training for this distance? Cheers!
I have a friend that eats sushi before and during her races and she does well. (She’s an ultrarunner and not a triathlete though.)
#gtncoachescorner
Is it normal that running is more comfortble than walk-break in the later part of long run?
I finished my first 21.1 yesterday, although in a run-walk-run-walk noodling around tryhard manner, spent me 3.5 hours. After 12km, i feel my knees are not enjoying those walk-breaks anymore - they want to run to stay comfortable. And I mean really comfortable, not relatively. When i walk i can almost feel my knee joint and knee cap grinding to each other, but run wont. Is this a dangerous sign to my joints or a normal situation for longer distance?
#gtncoachescorner. I am struggling to get my swim heart rate up in the swim. It feels like I am pushing hard on "harder" efforts with no significant improvement in pace. Could it be that strength is the limiting factor here? I am not super fit, so it can't be that! Many thanks.
Totally possible to overstretch. I decided to do my physical therapy stretches in the hot tub, slightly different method. I need to stretch my calves and hamstrings gently while developing glute and hamstring strength (I was imbalanced to quad strength).
Well.... I overstretched my calf during ONE session, causing a distinct strain. A week before a 100mi fondo in the mountains :/ Pretty sure it recovered about 5 hours prior to the event. With the strain, running was a big NOPE. Walking was okay as long as I had a short stride. More stretching was a NOPE.
So uh.... if you have to stretch, do it gently, and do it balanced. The hot tub will mess with your senses, so use some sort of block or measurement to prevent overstretching.
#gtncoachescorner
Plan on doing a full IM in April 2025. Feel like bike power is where my biggest opportunity lies. On a trainer bike I average 175-185 watts. Again, feel that’s a little low. Think 200-225 is a power output that’s maintainable. Wondering how and when I can incorporate some strength training into my 80/20 training without sacrificing bike and run work with overly fatigued legs. Or is it simply a matter of training with more power hill climbs etc…or is it both?
Thanks!
#gtncoachescorner I have recently registered for my first ever beer mile. I have never run any distance < 5 km for time. The event is already in two weeks, do you have any last minute training tipps for me?
Good to have it (somewhat) confirmed here. I've been struggeling for over a year with fatigue, muscle and joint pain and dizziness during and after anything that's just a little bit harder on the body like gardening, woodworking and cycling. Only by many months of trial and error I found, that I need more Magnesium, Potassium and Sodium.
My experience was like this:
1. Sodium against the dizziness. Probably from excessive sweating. I now put about one knife's tip of table salt in 1L of my water.
2. Magnesium against the muscle and joint pain, that lasted for many weeks.
3. Potassium for endurance. Before I was tired after just a single hour of exercise and now I can go 3h easily.
Recently I did a 5h long tour to some rocks on top of a mountain and carried my 35kg e-bike over several fallen trees and up the mountain the last few 100 meters through brambles infested hiking trails. And after all that, I still felt fine.
Minerals are super important.
i get dizzyness when i do any sort of HIIT... you reckon adding a bit of salt to my water will help?
@@Jacks-g6w Unless you already have a high sodium intake, already use electrolyte tablets/powders or have a known condition related to sodium like high blood pressure, a knife's tip of salt per liter surely won't hurt to try.
@@OperationDarkside thankyou
😂😂😂😂😂 the comments are gonna get spicy over bananas now 🌶️
I don't understand your answer for the guy who wants to run to the swimming. He can get more miles in or running, good. But the question I have is why it means he can't increase intensity. Maybe he can't increase intensitiy for swimming but is it really worth to increase intensity in swimming as the improvement of the shortest discipline is probably quite low. And still he can increase intensity on the other training sessions for running and cycling. Or what do I get wrong?
The questioner also mentioned they have limited time and only does 2 swims/week. Unless the questioner is a top swimmer, throwing in random runs and showing up tired for your 2 weekly swims doesn't seem like the best use of limited time. Outside of the occasional bricks, most training plans, coaches, pros, etc. separate training for the three disciplines.
As for improving swimming, yes it is the shortest discipline but the ability to get out of the water early is a huge advantage for the bike and run legs. If you're a decent cyclist or runner, you don't want to spend your race passing hundreds of people because you were last out of the water.
@@darthjohn0 Noone training for tri should be tired after a 15min Zone 2 run. So I dont understand the problem. Its more like a warmup
there are so much fibers in Bananas, i would rather replace them with bars or better gels instead… but if you have digestive issues, take them, they for sure are working amd assure some time off on the toilet… 😂
Cakes > Bananas
Guys I feel click baited
#gtncoachescorner. Enjoying your content. Can varicose veins affect your performance- either racing or training? Thks