#gtncoachescorner In this video, you mentioned that running zones and cycling zones are not the same. That makes sense simply based on perceived effort. I've been cycling for a number of years, but I'm new to running. How do I figure out how much my running zones differ? My fitness apps are currently using the same numbers for both.
#gtncoachescorner how would you recommend I should train to be a support runner for the Celtman? And should I sign up for a "plan B" event, in case I don't run if my althete gets injured? Support runners are mandatory for 15km of the high course. But can also join for the full marathon if wanted/needed I believe!
I appreciate the comments about cycling and running. I was knocking on the door of a sub-20 5k a few years ago and really want to tick it off my bucket list in the first part of this year before transitioning to marathon prep and then ending the season with a 70.3. I frequently see comments on run-focused forums about needing a base of 30-40 miles per week in order to tackle the sub-20 and keep yourself injury free. I'm currently running 20-25 miles a week with 60-75 miles of biking and plan on adding additional miles to both as the weeks go by. The large majority of my bike miles are easy, low HR focused miles. I've started incorporating more speed work into my run sessions thinking that my biking would provide the aerobic focused work that somebody running 40 miles in a week would have. Based on James's comments, it sounds like I'm on the right track. I'll save the 40-50+ miles per week for later this year when the marathon is getting closer 😅.
Thanks for the content. I found cycling really helped my running times when I was waiting for bunion surgery a few years ago. I thought I was quite running fit at the time, but found cycling really hard work. So I totally agree with you that running doesn't seem to help with cycling as much as cycling helps with running! I started cycling after a triathlete told me about how awesome the sport is (they were a customer in a running shop I worked in). I had to learn to ride, as I'd never been on a bike on the road, but since then I've had some amazing adventures and met great people, all thanks to my poorly foot and the wonderful customer who sold me on triathlon. PS Congratulations to Heather :)
Hey, surgery went really well and still running pain free 5 years later. I had a lot of physio to recover the mobility of the toe, strength of the leg and regain my balance. It was about five months before I could start to run again. I’d say everyone’s recovery is very individual though, I know people who have had theirs done who struggled a bit more. There are different types of surgery, different surgeons and different starting points so everyone is different.
A timely video as I am training for London Marathon. My plan has me running between 40-50miles per week with a couple of easy recovery runs, as I don't want to lose too much bike fitness I have been replacing these with bike sessions. Some people will say that reducing the weekly run volume may impact my overall ability in the marathon but I think its a fair compromise. Depends on your goals I suppose.
5:30 It is the other way around, Mark. Lactate inhibits fat burning. In order to improve lactate clearance, you need to train in zone 2. But in zone 2 you deplete your glycogen stores rather quickly if you don't refuel properly. According to Dr. Iñigo, you need about 1-2g of CHO /min in zone 2. I doubt most fit people will be able to stay in zone 2 while fasting. I'd do the following. First determine your zone 2 in the fed state without any CHO restriction before or during your session. Then go fasted and try to see if you can reach the upper bound of your zone 2 and for how long.
Did the Zwift Build me up program this winter to improve bike performance for Triathlon this year, first event was Longleat 10k run. 1m44s faster than last year. Looks like the brutality of some of those sessions has really helped the run as well.
Great to see Heather out exercising with her bump. I received lots of negative comments about exercising during my pregnancies, we need to normalise this.
Also helps with retaining water, but has proven endurance benefits. Doesn't suit everyone, e.g. I get headaches on it especially if my hydration is ever so slightly off.
I take protein before the workout. There was a study done where college athletes supplemented before training and saw more of a gain. The conclusion was that the protein was better metabolized during the training. 4-8 oz of water and scoop or two of protein and a half a can of green beans🌱 is a fantastic pre workout fuel Congratulations on the baby! My wife called me many names because in the third trimesters we continued to walk 2 miles a day. But my kids are both perfect i couldn't be happier with the results she cooked up 😁 I suppose having a coach does help as well 😃
Timing is everything with protein pre workout, as you may know. Critical to get the window correct, especially if you are pushing on with cycling training (this from a track cyclist, we love our protein!).
Hreetings from Denmark. #gtncoachescorner when we talk about recovery days or a day of the training plan. Are we recovering specific muscles, or is it also the cardiovascular system that needs recovery? For example: after a interval running session, is it my leg muscles that need to recover, or is it the cardiovascular system that needs to recover? Could i for example train swim intervals, with a pull buoy (and spare the legs) the day after a hard run session?
Here is a question: if you could only train one discipline and then perform a triathlon (assuming can already competently swim), should you run or cycle? Cycle leg may be longer, but does running fitness transfer better across both sports than cycling to running?
Creatine increases strength and retains and helps develop muscle which in turn adds to power on the run and bike, especially for older guys losing muscle then 5g a day is a great addition. You can cycle off it close to race day to shake off a little of the water weight. 💪
I find cycling just makes my legs feel heavy and shortens my range of movement. If im focusing on run performance and want to cross train, i think swimming is great because its beneficial for your breathing. And its helps loosen the body. And it also works your core.
#gtncoachescorner Hi GTN, thanks for the great content! During racing on the bike you should try to go harder during the climbs, but how is that on the run. Should I try to go hard on the slight inclines of the run as well or is that a bad idea?
#gtncoachescorner I recently got a professional lactic threshold test and was surprised to learn that my Z2 for running extended all the way up to where most formulas predicted my Z3 would end. I know HR zones for biking and swimming can be different than for running, but are they likely to be wildly different or are they also likely to have much bigger Z2 than the formulas predict?
#gtncoachescorner Hi GTN, what swim stroke is best for racing. Every two strokes, breathing just to one side or bilateral breathing every three strokes. I understand breathing to one side can create imbalances but bilaterally can restrict oxygen intake. Thanks
#gtncoachescorner Hi guys, I was wondering about how I should distribute my training intensity in swimming. As far as I know, contrary to running and cycling a polarised approach where you would only do 1-2 HIIT sessions a week and the rest should be zone 2 does not really apply to swimming. I got told, that only doing easy swims does not really improve anything hence there should be more focus on intervals. That being said, if you swim 5-6 times a week, you can not do intervals every single day either. Please shed some light on this. Thanks!
#gtncoachescorner Hi, currently training for my first marathon. I'm doing a lot of MAF based training with my MAF being 150 (I'm 30 years old). So I structure my zone 2 workouts by setting my heart rate alert parameters for 145-155. I feel like having a bracket is more useful than aiming for just one specific heart rate (I.e. 150), to account for hills, slopes and stopping for traffic etc. However, on some flat or slightly downhill stretches, I find myself regularly at the bottom end of this bracket, and I don't want to be looking at my watch all the time. Should I consider narrowing my bracket heart rate range? Is there an ideal bracket range when training for heart rate zones?
@GTN why don’t you create a bunch of „Triathlon training during pregnancy“ videos? Super relevant to so many viewers and you have a true piece of gold with Heather 🚀🤰🏼
Hi guys, after couple of 70.3s, I am currently training for my first full Ironman in June and I am trying to get the best out of my running training (my weakest discipline). I've seen your videos and read other articles about 80:20 methods and I want to keep most of my efforts in Z2. I underwent spiroergometry testing in December and my lab measured Z2 zone was between 141 - 152 bpm and max HR 184 bpm. Most of the videos and articles refer to easy runs in Z2 up to 75% of max HR, which would be still much lower at around 138 bpm. I am currently using the Z2 zone from lab, but my pace hasn't really increased much over last 2 months of training. Should I stick with my measured zones and be patient or decrease the tempo of my easy and long runs to that 138 bpm, which means very slow pace at 6:30 min/km? My target race pace at IM is around 6:00 for marathon. Thank you #gtncoachescorner
I'm running a marathon at the end of May, three months from now. My plan is to use creatine until early May. My hope is that my strength training will benefit, and that those benefits to my leg strength will stick around. But come race day, I don't want to be carrying around that extra water weight.
Creatine: doesn't matter when you take it, it takes over a week to start having an effect, there's negligible short term effect. Adding to the carb discussion, as mentioned your muscles are always dependent on carbs, even in zone 2 aerobic where fat burning is maxed, you're still burning more carbs than fat. At least until you bonk, which means you've run out of glycogen stores.
Is there any scientific evidence of existing so called protein (glycogen) window and also any importance to eat whatever immediately after( before, during) a training session or it's only your personal thoughts? I read this old fairy tails back in 90-th in bodybuilding magazines and they were just bunch of someone's (writer's) conclusions based on nothing.
GTN still not figured out how gluconeogenesis actually works. Carbs are non-essential. Protein & creatine IS essential. I rarely have carbs, yet continue to beat PBs..... discuss 😂
Discuss what? All those delusional PROs are increasing their carb intake during training and races to improve their performance and you're the genius getting PBs without carbs. Congrats, you hacked the endurance sports!
No matter your level of lipolysis and fat adaptation, the body eventually struggles with energy deficit cause gluconeogensis demand cannot be met by even moderate aerobic mitochondrial demands. That said, ketone esters and exogenous ketone can push this compensatory failure the same as supplemental fats with similar efficiency as that of carbs. But your body relies on protein carriers to transport nutrients and glucose into cells. In the absence of insulin, glucose, and amino acids begin being broken down you also lose these supplemental carriers further diminishing cellular respiration. Essentially, yes, people who say we need carbs is wrong. But there are limits when you are exercising past marathon distances and durations. Of course, who is casually going past marathons regularly? Lol
Have another question? Ask away under any GTN vids with #gtncoachescorner and we will try to answer 👌
#gtncoachescorner In this video, you mentioned that running zones and cycling zones are not the same. That makes sense simply based on perceived effort. I've been cycling for a number of years, but I'm new to running. How do I figure out how much my running zones differ? My fitness apps are currently using the same numbers for both.
#gtncoachescorner how would you recommend I should train to be a support runner for the Celtman? And should I sign up for a "plan B" event, in case I don't run if my althete gets injured?
Support runners are mandatory for 15km of the high course. But can also join for the full marathon if wanted/needed I believe!
I appreciate the comments about cycling and running. I was knocking on the door of a sub-20 5k a few years ago and really want to tick it off my bucket list in the first part of this year before transitioning to marathon prep and then ending the season with a 70.3. I frequently see comments on run-focused forums about needing a base of 30-40 miles per week in order to tackle the sub-20 and keep yourself injury free. I'm currently running 20-25 miles a week with 60-75 miles of biking and plan on adding additional miles to both as the weeks go by.
The large majority of my bike miles are easy, low HR focused miles. I've started incorporating more speed work into my run sessions thinking that my biking would provide the aerobic focused work that somebody running 40 miles in a week would have. Based on James's comments, it sounds like I'm on the right track.
I'll save the 40-50+ miles per week for later this year when the marathon is getting closer 😅.
Thanks for the content. I found cycling really helped my running times when I was waiting for bunion surgery a few years ago. I thought I was quite running fit at the time, but found cycling really hard work. So I totally agree with you that running doesn't seem to help with cycling as much as cycling helps with running!
I started cycling after a triathlete told me about how awesome the sport is (they were a customer in a running shop I worked in). I had to learn to ride, as I'd never been on a bike on the road, but since then I've had some amazing adventures and met great people, all thanks to my poorly foot and the wonderful customer who sold me on triathlon. PS Congratulations to Heather :)
How'd the surgery go? Was it successful, how long was recovery and has it stayed good? Did you need to do lots of work on your foot muscles?
Hey, surgery went really well and still running pain free 5 years later. I had a lot of physio to recover the mobility of the toe, strength of the leg and regain my balance. It was about five months before I could start to run again.
I’d say everyone’s recovery is very individual though, I know people who have had theirs done who struggled a bit more. There are different types of surgery, different surgeons and different starting points so everyone is different.
Thankyou!
A timely video as I am training for London Marathon. My plan has me running between 40-50miles per week with a couple of easy recovery runs, as I don't want to lose too much bike fitness I have been replacing these with bike sessions. Some people will say that reducing the weekly run volume may impact my overall ability in the marathon but I think its a fair compromise. Depends on your goals I suppose.
5:30 It is the other way around, Mark. Lactate inhibits fat burning. In order to improve lactate clearance, you need to train in zone 2. But in zone 2 you deplete your glycogen stores rather quickly if you don't refuel properly. According to Dr. Iñigo, you need about 1-2g of CHO /min in zone 2. I doubt most fit people will be able to stay in zone 2 while fasting. I'd do the following. First determine your zone 2 in the fed state without any CHO restriction before or during your session. Then go fasted and try to see if you can reach the upper bound of your zone 2 and for how long.
Thanks for all the answers! Super helpful :D
You're welcome!
Did the Zwift Build me up program this winter to improve bike performance for Triathlon this year, first event was Longleat 10k run. 1m44s faster than last year. Looks like the brutality of some of those sessions has really helped the run as well.
Never neglect the carbs when having protein. Else you will burn all proteins for energy
Great to see Heather out exercising with her bump. I received lots of negative comments about exercising during my pregnancies, we need to normalise this.
I am sorry to hear that, people need educating that it's healthy.
Eliud Kipchoge : Find a good caoch ,start your training and finish it.
Creatine has been shown to help with strength training which then does augment endurance with stronger muscles.
Yup!
Also helps with retaining water, but has proven endurance benefits. Doesn't suit everyone, e.g. I get headaches on it especially if my hydration is ever so slightly off.
3 months ago I was doing 6:20 per km and I added mountain biking and more road and now doing 5:10 per km it really works.
I’m also doing it fasted
Curious how you went about it? Did you replace easy runs with cycling?
Nace video! May i ask where did u record those landscape??? It's really looks like my homeland in south-east coast of Spain
Did I miss the link to the creatine study? Would love to read a bit more... Thanks
I take protein before the workout. There was a study done where college athletes supplemented before training and saw more of a gain. The conclusion was that the protein was better metabolized during the training.
4-8 oz of water and scoop or two of protein and a half a can of green beans🌱 is a fantastic pre workout fuel
Congratulations on the baby! My wife called me many names because in the third trimesters we continued to walk 2 miles a day. But my kids are both perfect i couldn't be happier with the results she cooked up 😁 I suppose having a coach does help as well 😃
Timing is everything with protein pre workout, as you may know. Critical to get the window correct, especially if you are pushing on with cycling training (this from a track cyclist, we love our protein!).
Hreetings from Denmark. #gtncoachescorner when we talk about recovery days or a day of the training plan. Are we recovering specific muscles, or is it also the cardiovascular system that needs recovery? For example: after a interval running session, is it my leg muscles that need to recover, or is it the cardiovascular system that needs to recover? Could i for example train swim intervals, with a pull buoy (and spare the legs) the day after a hard run session?
Here is a question: if you could only train one discipline and then perform a triathlon (assuming can already competently swim), should you run or cycle? Cycle leg may be longer, but does running fitness transfer better across both sports than cycling to running?
Creatine increases strength and retains and helps develop muscle which in turn adds to power on the run and bike, especially for older guys losing muscle then 5g a day is a great addition. You can cycle off it close to race day to shake off a little of the water weight. 💪
I find cycling just makes my legs feel heavy and shortens my range of movement. If im focusing on run performance and want to cross train, i think swimming is great because its beneficial for your breathing. And its helps loosen the body. And it also works your core.
#gtncoachescorner Hi GTN, thanks for the great content! During racing on the bike you should try to go harder during the climbs, but how is that on the run. Should I try to go hard on the slight inclines of the run as well or is that a bad idea?
#gtncoachescorner I recently got a professional lactic threshold test and was surprised to learn that my Z2 for running extended all the way up to where most formulas predicted my Z3 would end. I know HR zones for biking and swimming can be different than for running, but are they likely to be wildly different or are they also likely to have much bigger Z2 than the formulas predict?
#gtncoachescorner Hi GTN, what swim stroke is best for racing. Every two strokes, breathing just to one side or bilateral breathing every three strokes. I understand breathing to one side can create imbalances but bilaterally can restrict oxygen intake.
Thanks
Standing hills on the bike definitely will improve your running strength as will running hills help your cycling
Agree, would also add that training specificity is important too.
#gtncoachescorner Hi guys, I was wondering about how I should distribute my training intensity in swimming. As far as I know, contrary to running and cycling a polarised approach where you would only do 1-2 HIIT sessions a week and the rest should be zone 2 does not really apply to swimming. I got told, that only doing easy swims does not really improve anything hence there should be more focus on intervals. That being said, if you swim 5-6 times a week, you can not do intervals every single day either. Please shed some light on this. Thanks!
#gtncoachescorner Hi, currently training for my first marathon. I'm doing a lot of MAF based training with my MAF being 150 (I'm 30 years old). So I structure my zone 2 workouts by setting my heart rate alert parameters for 145-155. I feel like having a bracket is more useful than aiming for just one specific heart rate (I.e. 150), to account for hills, slopes and stopping for traffic etc. However, on some flat or slightly downhill stretches, I find myself regularly at the bottom end of this bracket, and I don't want to be looking at my watch all the time. Should I consider narrowing my bracket heart rate range? Is there an ideal bracket range when training for heart rate zones?
@GTN why don’t you create a bunch of „Triathlon training during pregnancy“ videos? Super relevant to so many viewers and you have a true piece of gold with Heather 🚀🤰🏼
I am working on some content atm so watch this space.
Hi guys, after couple of 70.3s, I am currently training for my first full Ironman in June and I am trying to get the best out of my running training (my weakest discipline). I've seen your videos and read other articles about 80:20 methods and I want to keep most of my efforts in Z2. I underwent spiroergometry testing in December and my lab measured Z2 zone was between 141 - 152 bpm and max HR 184 bpm. Most of the videos and articles refer to easy runs in Z2 up to 75% of max HR, which would be still much lower at around 138 bpm. I am currently using the Z2 zone from lab, but my pace hasn't really increased much over last 2 months of training. Should I stick with my measured zones and be patient or decrease the tempo of my easy and long runs to that 138 bpm, which means very slow pace at 6:30 min/km? My target race pace at IM is around 6:00 for marathon. Thank you #gtncoachescorner
There have been many studies demonstrating creatine supplementation also helps with recovery and may help retain muscle as we age.
#gtncoachescorner hi I am In high school in America and woundering specific prosscess/ races to get my pro licences!
Does a coach go to another coach for a plan. Just because you don't have the qualifications doesn't mean you don't know how to plan training.
I'm running a marathon at the end of May, three months from now. My plan is to use creatine until early May. My hope is that my strength training will benefit, and that those benefits to my leg strength will stick around. But come race day, I don't want to be carrying around that extra water weight.
Creatine, yes
Creatine: doesn't matter when you take it, it takes over a week to start having an effect, there's negligible short term effect.
Adding to the carb discussion, as mentioned your muscles are always dependent on carbs, even in zone 2 aerobic where fat burning is maxed, you're still burning more carbs than fat. At least until you bonk, which means you've run out of glycogen stores.
Is there any scientific evidence of existing so called protein (glycogen) window and also any importance to eat whatever immediately after( before, during) a training session or it's only your personal thoughts?
I read this old fairy tails back in 90-th in bodybuilding magazines and they were just bunch of someone's (writer's) conclusions based on nothing.
✌🏻😄
wow, someone got very grumpy at 15:30
GTN still not figured out how gluconeogenesis actually works. Carbs are non-essential. Protein & creatine IS essential. I rarely have carbs, yet continue to beat PBs..... discuss 😂
Discuss what? All those delusional PROs are increasing their carb intake during training and races to improve their performance and you're the genius getting PBs without carbs. Congrats, you hacked the endurance sports!
No matter your level of lipolysis and fat adaptation, the body eventually struggles with energy deficit cause gluconeogensis demand cannot be met by even moderate aerobic mitochondrial demands. That said, ketone esters and exogenous ketone can push this compensatory failure the same as supplemental fats with similar efficiency as that of carbs. But your body relies on protein carriers to transport nutrients and glucose into cells. In the absence of insulin, glucose, and amino acids begin being broken down you also lose these supplemental carriers further diminishing cellular respiration. Essentially, yes, people who say we need carbs is wrong. But there are limits when you are exercising past marathon distances and durations. Of course, who is casually going past marathons regularly? Lol
Then you must not be pushing yourself hard lol
Indeed, I didn't say carbs are on the never list. But they should be on the rarer list, definitely much more so than proteins & fats!
No - silly baiting comment!