Have you got a query that you just can't get an answer to? Comment it down below using the hashtag #gtncoachescorner and we'll try to answer it in the next show! 💬
Yeah in regards to the bike, I think the best advice I heard when starting was "Every triathlete needs a road bike, not every triathlete needs a TT/Triathlon bike"
@@gtn Yep, a Trek Domane which gets me through everything. After the second Tri I added some clip on aero bars which transformed the speed significantly.
@@nathanielyoung3479 Yes highly recommend them. I just got some of the Profile Design ones (alloy) off Amazon. Maybe $150 but probably best value upgrade. Without a lie they give you about 10% more speed when you are in them. They were pretty easy to put on, and just a few adjustments to get them dialled in across a couple of rides.
I do think a tri bike is the one you need. Because of the more horizontal frame you will mimic the step movements of a runner. If you are a starter , of course you can start with a road bike
Excellent advice. I had swim as my weakest. I workout in pool twice a week and have built up confidence and speed. This year no more polo swimming or side stroke. I am just waiting for the ice to get off the lake and then go to open water. Lets go racing!
#gtncoachescorner Hi GTN, yet another Zone 2 question for you. I'm fairly new to running and a comfortable running pace for me currently is 7/7:30 min/KM. I ran my first ever 10k last NYE, using GTNs 10k plan, with an avg pace of 7:28min/KM and an avg HR of 155 which is the top end of Zone 3 / low Zone 4 for me according to Garmin (I'm 193CM tall, weight around 90KG). The problem I'm having is that even when I significantly reduce pace, my HR still almost immediately exceeds zone 2. This week I ran an easy 4km at a 9min/KM pace and my heart rate was still well into Zone 3 within minutes of leaving the house. If I walk to reduce my HR it comes down into the 110s / 120s very quickly but almost as soon as I set off again it's back into the 140s. If I go any slower then I'm not sure I could really call it running! How can I alter my training to make the most of the aerobic base building before tackling GTNs Half Marathon plan? I should also say my road route is pretty flat and I'm using a chest strap HR monitor for accuracy. Thanks for all the great content you put out!
Thank you for asking this, I have the same issue!! I can stay in an aerobic zone when doing things like swimming or weight training, but the minute I start running my heart rate skyrockets, and if I go any slower I’m walking!
#gtncoachescorner How would you structure a 5-6 day period when you don’t have access to a pool or bike? Run every day to make up for the missed swim and bike sessions (mixing up the intensities) or stick to the amount of running in your training plan and just forget about the missed bike and swim sessions? I am training for 70.3s and doing 20-30km running per week at present in the base phase. Thanks and love the show.
Hi guys really enjoy your video's and guidance. Any guidance/advice around splitting long bike into part turbo and part out on the road ... I was thinking of doing them this way to fit in early morning training with darker mornings & family life in general 😇
Great to hear that you are enjoying the content! Great question, Maybe one we can revisit in deep on another #gtncoachescorner but turbo training is a great way of fitting fitness into your life style!
#gtncoachescorner I am a self-coached athlete and feel like I finally have figured out a good structured training plan for the first time this year. However, I travel a lot for work (about 1 week per month Nov-Apr). I work in tradeshows, so the week is full of lifting boxes, walking, and lots and lots of standing. I can usually keep up my running just fine on the hotel treadmill, but do you have advice for cycling and swimming? By the end of the week I am totally exhausted...how do I balance the physical toll of work while not losing fitness during that week each month?
On my upcoming IM140.6 course, the aid stations serve Maurten gels so I started using those during my recent training sessions. However, these gels have a much more robust gel-structure than those I used previously which were more fluid. I like the idea of stuffing gels into a bottle to avoid needing to tear open these packages whilst (bike)racing, but I wonder whether these more robust gels are 'easy' to drink out of a bottle?
So this episode came out at the right time. I had a 2.4 hour run scheduled for yesterday but was not going to be able to complete it until after my wife got back from out of time in the afternoon. I had both kids at home with me so that was my only option. Unfortunately she got delayed and I got to the gym much later than anticipated. The gym closed just 4 miles into my run and I don't live in a place where running at night, especially this mileage, is really an option. Today's run is an easy recovery run which I basically got yesterday. Do I just swap and do my long run today or jus stick with the recovery run and on with my program. My marathon is at the end of Feb. so that's why I'm worried about not getting this longer run in at this point in the schedule.
Hi there! Thanks for the comment. These things happen don't beat yourself up about it, we all have other commitments. Fitting in workouts can be super difficult and it's great to hear that you found some time to get a small run in. Being flexible with a workout plan is the best option, move things around and don't pin yourself down too much. If you would like the team to cover this in more detail remember to use the #gtncoachescorner
#GTNcoachescorner I have signed up to do ‘The ROC England’ triathlon in Lake District which includes 1500m lake swim, 46km cycle to second transition, run up to the summit on Scafell Pike and back down to transition, where it’s back on the bike to the starting point, dismount and run 1km to the finishing line. Having completed Barcelona 70.3 last year in 5h34min as my first long distance race, I’m curious what advice would you give in terms of training changes and nutrition. The goal is to complete the race under 6h and enjoy it. I plan on starting my dedicated training (self coached) in April. Great job on the channel
#gtncoachescorner I am a time crunched athlete mostly training for 70.3 distance. Is there a science as to when in the season to prescribe VO2 intervals vs Threshold workouts. I’ve always felt it was a bit arbitrary. I’ve typically done VO2 early season, threshold later season but wondering if it would be better to mix and match. Thanks.
#gtncoachescorner Hi, GTN crew-always appreciate the insightful content from y’all! Apologies in advance, as I know this topic can be a bit sticky, but: what do I do if I’m feeling dissatisfied with my coaching relationship? My coach has been having me take a different approach to training over the past few months, and it hasn’t felt right to me. I know there are a lot of places where our training philosophies disagree, but every time I voice that, the response has been “Try not to worry about it, it will work in due time.” I’ve tried my best to do that up until now, but it’s getting harder to stay positive-I just had an FTP test today & was almost as low as I was a year and a half ago, and I’m really starting to lose confidence. What should I do? Is it worth talking about this more and asserting my concerns, or possibly even finding a new coach? Or am I overreacting and just need to put my head down, stay focused, and trust the training?
#gtncoachescorner Hi there. Loving your content as always. Question, if caffeine increases our heart rate, why do we take caffeine gels mid race? Wouldn’t it impede our breathing? I’ve started to cut down on my morning espresso now especially if I have a low HR aerobic run in the morning. Thank you in advance for your help.
#gtncoachescorner First thanks for the help you provide in this section. Last year I asked about race nutrition for a half marathon, I hit the wall at Km 19Km but most likely because I pushed too hard. This year I followed your advice and kept the same strategy: 1 gel 10 mins before the race and after a good warm up, then another gel every 35 minutes. This worked, I have finally run it in under 1h45, specifically 1h44m21s for a hilly half. Now my question is: I have my first full marathon in 6 weeks, do I keep the same strategy? Thanks
Hi guys! I am doing my first IM70.3 at the end of June. In May I am doing an Olympic distance race as well. Would you recommend doing the Olympic distance race at IM70.3 pace to see what is left in the tank afterwards or go all-out? #gtncoachescorner
Hey #gtncoachescorner 👋 great channel! :) I'm preping for my first sprint triathlon on May 27th, then on Aug 5th I plan another one (next year Olympic or 70.3:) ) how should the workout look like between those 2 races? Start from scratch: base/build/peak phase or more specific plan needed? All the 👌
Hi guys, thanks for the great content. Do you have any tips for increasing swim stroke rate? I've been working a bit on my technique, but have a really low stroke rate, even with fins on. Thanks! #gtncoachescorner
#gtncoachescorner I'm building up my training for a 70.3 and planning to spend 8 to 10 hours a week on aerobic (80%) and anaerobic (20%) sessions. After 3 months I'd like to reduce my hours but keep my endurance. At how many hours must I keep my training load without losing endurance?
#gtncoachescorner I am a marathoner and got injured. I cannot run for at least 6 weeks. but I am allowed to swim and low intensity biking. How much running fitness will I lose? Is 1 week off = 2 weeks to recover still applicable if I swim / bike?
As a Muslim I'm really glad you touched on the Ramadan aspect. Especially as someone who is looking on with the lens from the "outside in" and telling that person to lower their expectations. I cannot tell you how valuable that is... The words are PRICELESS! Trust me I learnt myself quickly...😅 You hit the nail on the head with low intensity and in moderation. Also the timings you pointed out were excellent about doing it closer to suhoor and iftar if you have to do it. Too many people overdo themselves and then pick up the pieces later. Yea I agree the "spiritual euphoria" is great and all but the body still is human. 🤣 The prophet pbuh told people to take it easy and be MODERATE! But there are going to be people wanting to be excessive to inflate their own ego I guess.
#gtncoachescorner Hi gtn. I have noticed my heart rate seems to be very low when cycling. After a recent club TT training (20k), my max heart rate was only in the 130's. When I'm running speed sessions my heart rate maxes out around 170. Is this much of a difference normal. I use the Garmin hrm pro. Thanks
Hiya guys!! Any advice on getting my confidence back to be able to get out on the bike again?? Had a nasty crash at the weekend, ended up in A&E with my face all smashed up!! Was very lucky. I want to get out again but I’m quite scared and if I do go out again I just know I won’t be as confident and fast as I was on descent’s and corners! Would appreciate advice on getting over this mental barrier. Thanks, Ewan
Hey! Sorry to hear you had a crash, hope you've recovered well! We actually have a video on building bike confidence on our sister channel, GCN 👉 ua-cam.com/video/Gn-GLjCwVvk/v-deo.html which I hope might help. There are also a lot of people in the comments who've had bad crashes and have shared their advice! If you wants some further help, add the hashtag #gtncoachescorner so our presenters can see your comment and they may be able to give you some advice on a future video! Hope you overcome the fear and get back out there, let us know how you get on! 😊
#gtncoachescorner Recent nutritional advice for longer triathlons has been to ´train your gut’ to be able to consume many more carbs per hour than what was recommended in the past. Any suggestions on how the average age grouper can ´ train his/her gut’ ?
@@gtn thanks for the reply. Had a look at the video by GCN and has given me some things to work on to build confidence back! I’ll stick to the turbo for just a wee while yet though. Thanks so much for sharing the link. #gtncoachescorner
Great video! Really insightful stuff. #gtncoachescorner: James, please could you be my coach? Joking… (unfortunately) Unless you would be open to that, in which case definitely not joking
Have you got a query that you just can't get an answer to? Comment it down below using the hashtag #gtncoachescorner and we'll try to answer it in the next show! 💬
It's easy to forget what a great athlete James was and how invaluable getting advice from him is. Thank you so much for the tips!
We are very lucky to have him! His tips are great right! So cool to hear that you are picking up some new tricks 🙌
Yeah in regards to the bike, I think the best advice I heard when starting was "Every triathlete needs a road bike, not every triathlete needs a TT/Triathlon bike"
Very wise words! Did you start with a road bike? 👀
@@gtn Yep, a Trek Domane which gets me through everything. After the second Tri I added some clip on aero bars which transformed the speed significantly.
I’m in the same boat ! I love my domane and when I do a longer distance event clip on bars will be my next investment
@@nathanielyoung3479 Yes highly recommend them. I just got some of the Profile Design ones (alloy) off Amazon. Maybe $150 but probably best value upgrade. Without a lie they give you about 10% more speed when you are in them. They were pretty easy to put on, and just a few adjustments to get them dialled in across a couple of rides.
I do think a tri bike is the one you need. Because of the more horizontal frame you will mimic the step movements of a runner.
If you are a starter , of course you can start with a road bike
Thanks so much for answering my Bike Question ✨🔥🙏🏼
No problem! Hope it was helpful! 🙌
Excellent advice. I had swim as my weakest. I workout in pool twice a week and have built up confidence and speed. This year no more polo swimming or side stroke. I am just waiting for the ice to get off the lake and then go to open water. Lets go racing!
This is what we love to hear! go get it - Have you got everything you need for Open water swimming? 👉 ua-cam.com/video/zgKCSSiPUaE/v-deo.html
Excellent coach’s corner! Lots of really practical advice.
Glad you enjoyed it! What tips will you be taking on? 👀
Great info..
#gtncoachescorner Hi GTN, yet another Zone 2 question for you. I'm fairly new to running and a comfortable running pace for me currently is 7/7:30 min/KM. I ran my first ever 10k last NYE, using GTNs 10k plan, with an avg pace of 7:28min/KM and an avg HR of 155 which is the top end of Zone 3 / low Zone 4 for me according to Garmin (I'm 193CM tall, weight around 90KG). The problem I'm having is that even when I significantly reduce pace, my HR still almost immediately exceeds zone 2. This week I ran an easy 4km at a 9min/KM pace and my heart rate was still well into Zone 3 within minutes of leaving the house. If I walk to reduce my HR it comes down into the 110s / 120s very quickly but almost as soon as I set off again it's back into the 140s. If I go any slower then I'm not sure I could really call it running! How can I alter my training to make the most of the aerobic base building before tackling GTNs Half Marathon plan? I should also say my road route is pretty flat and I'm using a chest strap HR monitor for accuracy. Thanks for all the great content you put out!
Thank you for asking this, I have the same issue!! I can stay in an aerobic zone when doing things like swimming or weight training, but the minute I start running my heart rate skyrockets, and if I go any slower I’m walking!
Always helpful as usual, thanks 👍
That's what we like to hear! do you have any questions for the team? 👀
#gtncoachescorner How would you structure a 5-6 day period when you don’t have access to a pool or bike? Run every day to make up for the missed swim and bike sessions (mixing up the intensities) or stick to the amount of running in your training plan and just forget about the missed bike and swim sessions? I am training for 70.3s and doing 20-30km running per week at present in the base phase. Thanks and love the show.
Hi guys really enjoy your video's and guidance. Any guidance/advice around splitting long bike into part turbo and part out on the road ... I was thinking of doing them this way to fit in early morning training with darker mornings & family life in general 😇
Great to hear that you are enjoying the content! Great question, Maybe one we can revisit in deep on another #gtncoachescorner but turbo training is a great way of fitting fitness into your life style!
#gtncoachescorner I am a self-coached athlete and feel like I finally have figured out a good structured training plan for the first time this year. However, I travel a lot for work (about 1 week per month Nov-Apr). I work in tradeshows, so the week is full of lifting boxes, walking, and lots and lots of standing. I can usually keep up my running just fine on the hotel treadmill, but do you have advice for cycling and swimming? By the end of the week I am totally exhausted...how do I balance the physical toll of work while not losing fitness during that week each month?
On my upcoming IM140.6 course, the aid stations serve Maurten gels so I started using those during my recent training sessions. However, these gels have a much more robust gel-structure than those I used previously which were more fluid.
I like the idea of stuffing gels into a bottle to avoid needing to tear open these packages whilst (bike)racing, but I wonder whether these more robust gels are 'easy' to drink out of a bottle?
So this episode came out at the right time. I had a 2.4 hour run scheduled for yesterday but was not going to be able to complete it until after my wife got back from out of time in the afternoon. I had both kids at home with me so that was my only option. Unfortunately she got delayed and I got to the gym much later than anticipated. The gym closed just 4 miles into my run and I don't live in a place where running at night, especially this mileage, is really an option.
Today's run is an easy recovery run which I basically got yesterday. Do I just swap and do my long run today or jus stick with the recovery run and on with my program. My marathon is at the end of Feb. so that's why I'm worried about not getting this longer run in at this point in the schedule.
Hi there! Thanks for the comment. These things happen don't beat yourself up about it, we all have other commitments. Fitting in workouts can be super difficult and it's great to hear that you found some time to get a small run in. Being flexible with a workout plan is the best option, move things around and don't pin yourself down too much. If you would like the team to cover this in more detail remember to use the #gtncoachescorner
@@gtn thanks for the response!
#GTNcoachescorner
I have signed up to do ‘The ROC England’ triathlon in Lake District which includes 1500m lake swim, 46km cycle to second transition, run up to the summit on Scafell Pike and back down to transition, where it’s back on the bike to the starting point, dismount and run 1km to the finishing line.
Having completed Barcelona 70.3 last year in 5h34min as my first long distance race, I’m curious what advice would you give in terms of training changes and nutrition.
The goal is to complete the race under 6h and enjoy it. I plan on starting my dedicated training (self coached) in April.
Great job on the channel
#gtncoachescorner I am a time crunched athlete mostly training for 70.3 distance. Is there a science as to when in the season to prescribe VO2 intervals vs Threshold workouts. I’ve always felt it was a bit arbitrary. I’ve typically done VO2 early season, threshold later season but wondering if it would be better to mix and match. Thanks.
#gtncoachescorner Hi, GTN crew-always appreciate the insightful content from y’all! Apologies in advance, as I know this topic can be a bit sticky, but: what do I do if I’m feeling dissatisfied with my coaching relationship? My coach has been having me take a different approach to training over the past few months, and it hasn’t felt right to me. I know there are a lot of places where our training philosophies disagree, but every time I voice that, the response has been “Try not to worry about it, it will work in due time.” I’ve tried my best to do that up until now, but it’s getting harder to stay positive-I just had an FTP test today & was almost as low as I was a year and a half ago, and I’m really starting to lose confidence. What should I do? Is it worth talking about this more and asserting my concerns, or possibly even finding a new coach? Or am I overreacting and just need to put my head down, stay focused, and trust the training?
So great
#gtncoachescorner Hi there. Loving your content as always. Question, if caffeine increases our heart rate, why do we take caffeine gels mid race? Wouldn’t it impede our breathing? I’ve started to cut down on my morning espresso now especially if I have a low HR aerobic run in the morning. Thank you in advance for your help.
#gtncoachescorner First thanks for the help you provide in this section. Last year I asked about race nutrition for a half marathon, I hit the wall at Km 19Km but most likely because I pushed too hard. This year I followed your advice and kept the same strategy: 1 gel 10 mins before the race and after a good warm up, then another gel every 35 minutes. This worked, I have finally run it in under 1h45, specifically 1h44m21s for a hilly half. Now my question is: I have my first full marathon in 6 weeks, do I keep the same strategy? Thanks
Hi guys!
I am doing my first IM70.3 at the end of June. In May I am doing an Olympic distance race as well. Would you recommend doing the Olympic distance race at IM70.3 pace to see what is left in the tank afterwards or go all-out? #gtncoachescorner
Hey #gtncoachescorner 👋 great channel! :) I'm preping for my first sprint triathlon on May 27th, then on Aug 5th I plan another one (next year Olympic or 70.3:) ) how should the workout look like between those 2 races? Start from scratch: base/build/peak phase or more specific plan needed? All the 👌
Hi guys, thanks for the great content. Do you have any tips for increasing swim stroke rate? I've been working a bit on my technique, but have a really low stroke rate, even with fins on.
Thanks! #gtncoachescorner
#gtncoachescorner I'm building up my training for a 70.3 and planning to spend 8 to 10 hours a week on aerobic (80%) and anaerobic (20%) sessions. After 3 months I'd like to reduce my hours but keep my endurance. At how many hours must I keep my training load without losing endurance?
#gtncoachescorner I am a marathoner and got injured. I cannot run for at least 6 weeks. but I am allowed to swim and low intensity biking. How much running fitness will I lose? Is 1 week off = 2 weeks to recover still applicable if I swim / bike?
As a Muslim I'm really glad you touched on the Ramadan aspect. Especially as someone who is looking on with the lens from the "outside in" and telling that person to lower their expectations. I cannot tell you how valuable that is... The words are PRICELESS! Trust me I learnt myself quickly...😅
You hit the nail on the head with low intensity and in moderation. Also the timings you pointed out were excellent about doing it closer to suhoor and iftar if you have to do it. Too many people overdo themselves and then pick up the pieces later. Yea I agree the "spiritual euphoria" is great and all but the body still is human. 🤣
The prophet pbuh told people to take it easy and be MODERATE! But there are going to be people wanting to be excessive to inflate their own ego I guess.
We're really glad you felt the video was useful to those training during Ramadan! Will you be training during the next Ramadan? 👀
#gtncoachescorner Hi gtn. I have noticed my heart rate seems to be very low when cycling. After a recent club TT training (20k), my max heart rate was only in the 130's. When I'm running speed sessions my heart rate maxes out around 170. Is this much of a difference normal. I use the Garmin hrm pro. Thanks
Lol funny - GTN is all about pushing to the max
Why not?
Hiya guys!!
Any advice on getting my confidence back to be able to get out on the bike again??
Had a nasty crash at the weekend, ended up in A&E with my face all smashed up!! Was very lucky.
I want to get out again but I’m quite scared and if I do go out again I just know I won’t be as confident and fast as I was on descent’s and corners!
Would appreciate advice on getting over this mental barrier.
Thanks,
Ewan
Hey! Sorry to hear you had a crash, hope you've recovered well! We actually have a video on building bike confidence on our sister channel, GCN 👉 ua-cam.com/video/Gn-GLjCwVvk/v-deo.html which I hope might help. There are also a lot of people in the comments who've had bad crashes and have shared their advice! If you wants some further help, add the hashtag #gtncoachescorner so our presenters can see your comment and they may be able to give you some advice on a future video! Hope you overcome the fear and get back out there, let us know how you get on! 😊
#gtncoachescorner Recent nutritional advice for longer triathlons has been to ´train your gut’ to be able to consume many more carbs per hour than what was recommended in the past. Any suggestions on how the average age grouper can ´ train his/her gut’ ?
@@gtn thanks for the reply. Had a look at the video by GCN and has given me some things to work on to build confidence back! I’ll stick to the turbo for just a wee while yet though.
Thanks so much for sharing the link. #gtncoachescorner
James: "Beamer maid"
Me: "Bea mermaid"
Lel
🤣 I'm struggling with UA-cams new use of usernames instead of actual names... Is your name Nolad? 🤔
@@jamescunnama3583 😂 To be fair with most internet names it really be either way.
Does a Beamer maid clean BMWs?
If you miss a session don’t worry, the world will keep spinning
Very true! Keep trucking and you'll get there 🙌
James, BEAMERMAID ==> Be a Mermaid
if you miss a workout: Double the volume and skip all rest-days in the following week. :'D
(obiously a joke)
Great video! Really insightful stuff. #gtncoachescorner: James, please could you be my coach?
Joking… (unfortunately)
Unless you would be open to that, in which case definitely not joking
Hahaha please don't take him from us 😬
Get over it….. live another day to train 😂
no