DIY sports drink is super easy to make. Literally table sugar, salt and maybe some diluting juice/cordial/etc for flavour (miwadi/etc), or just a bit of lemon juice for flavour. You could try something similar for DIY gels, just make a super concentrated syrup and flavour it
That's I wanted to say. Sport nutrition products are a total rip off. I make sugar syrup (it's easier to dilute sugar in hot water) and put it into a soft flask. I can easily adjust the amount of sugar for the duration of the session. Super cheap and effective.
Agreed. I use maltodextrin rather than table sugar, and my fav gatorade for flavour. +salts to LMNT's recipe. Fully liquid fueling on century rides, and I take it on any training session as well for digestion training.
You can buy maltodextrin and fructose powders then make your own ratios at home that way the table sugar mix won't rot your teeth as such. And it's more effective
I'm from the Zone 2 cult Thank you GTN to baptis me back. Day 1 Tempo Day 2 Z2 Day 3 Threshold ----- Day 4 Zone 2 Day 5 Zone 2 Day 6 Tempo Day 7 Rest 1 week of Z2 return to Week of Training 😊 Merry Christmas GTN thank for all the great content
@chrisblake3112 I feel the same! Grew up swimming and am very comfortable breathing every 3, but I've been practicing breathing every 2 and find it very helpful when it is super sunny or windy on one side, and I've also found it helps with my sighting. But the biggest benefit for me is it highlighted a weakness in my stroke on one side. To practice, I've started breathing every 3, then 3-2, then 3-2-2, and so on. That helps me feel balanced, since breathing all on one side makes me feel lopsided!
Any experience breathing every 4 or even 5? When doing my recovery sessions every four weeks I found that breathing every 5 didn't impact my swimming pace. In fact, I kind of lean towards it nowadays for harder tempo as well. I did couple of sort of full distance (i.e over 3K swims) and felt great.
@zoftobiasz I haven't worked very hard to breathe less than every 3. I have sets occasionally that work on breath control (had one this week where I was breathing every 6) and it's definitely not something I can sustain for long.
For Chris Blake, asking about breathing every other stroke compared to every 3rd stroke. I have never been able to breathe every 3rd stroke. By 100 yards, I am gasping for air. If you watch the Olympics, other than the men's 50 meter sprint which is done in one breath, ALL the male swimmers breathe every other stroke. Many of the women like Katie Ledecky do as well. Main reason is making sure you have plenty of oxygen. This makes it easier to increase your stroke rate with out running out of O2.
Threshold repeats are the GOAT. 1km x 6/8 with 60 sec recovery with rest of the week all Zone 2 is enough to see astronomical gains(depending on where you're at). Add vo2max sessions 8 weeks prior to the race and gg.
If you have any tri-related questions, remember to use #gtncoachescorner!
James is really quite good in fielding these questions! Always full of substance and experience. 👍
DIY sports drink is super easy to make. Literally table sugar, salt and maybe some diluting juice/cordial/etc for flavour (miwadi/etc), or just a bit of lemon juice for flavour.
You could try something similar for DIY gels, just make a super concentrated syrup and flavour it
That's I wanted to say. Sport nutrition products are a total rip off.
I make sugar syrup (it's easier to dilute sugar in hot water) and put it into a soft flask. I can easily adjust the amount of sugar for the duration of the session. Super cheap and effective.
Agreed. I use maltodextrin rather than table sugar, and my fav gatorade for flavour. +salts to LMNT's recipe.
Fully liquid fueling on century rides, and I take it on any training session as well for digestion training.
You can buy maltodextrin and fructose powders then make your own ratios at home that way the table sugar mix won't rot your teeth as such. And it's more effective
Thank you for sharing a possible solution!
@@cadellhe Is there really that big of a difference between sucrose, fructose and maltodextrin wrt tooth decay? Surprised bacteria are so fussy
I'm from the Zone 2 cult
Thank you GTN to baptis me back.
Day 1 Tempo
Day 2 Z2
Day 3 Threshold
-----
Day 4 Zone 2
Day 5 Zone 2
Day 6 Tempo
Day 7 Rest
1 week of Z2 return to Week of Training 😊
Merry Christmas GTN thank for all the great content
I thought I had some follow-up questions to the question in the title, but your answer basically addressed every single one of them. Excellent vid!
Zone 2 will always be the goat
Stroopwafels are the best ❤
@chrisblake3112 I feel the same! Grew up swimming and am very comfortable breathing every 3, but I've been practicing breathing every 2 and find it very helpful when it is super sunny or windy on one side, and I've also found it helps with my sighting. But the biggest benefit for me is it highlighted a weakness in my stroke on one side. To practice, I've started breathing every 3, then 3-2, then 3-2-2, and so on. That helps me feel balanced, since breathing all on one side makes me feel lopsided!
Any experience breathing every 4 or even 5? When doing my recovery sessions every four weeks I found that breathing every 5 didn't impact my swimming pace. In fact, I kind of lean towards it nowadays for harder tempo as well. I did couple of sort of full distance (i.e over 3K swims) and felt great.
@zoftobiasz I haven't worked very hard to breathe less than every 3. I have sets occasionally that work on breath control (had one this week where I was breathing every 6) and it's definitely not something I can sustain for long.
For Chris Blake, asking about breathing every other stroke compared to every 3rd stroke. I have never been able to breathe every 3rd stroke. By 100 yards, I am gasping for air. If you watch the Olympics, other than the men's 50 meter sprint which is done in one breath, ALL the male swimmers breathe every other stroke. Many of the women like Katie Ledecky do as well. Main reason is making sure you have plenty of oxygen. This makes it easier to increase your stroke rate with out running out of O2.
Threshold repeats are the GOAT. 1km x 6/8 with 60 sec recovery with rest of the week all Zone 2 is enough to see astronomical gains(depending on where you're at). Add vo2max sessions 8 weeks prior to the race and gg.
6/8mins? .. and what are an example of Vo2max sesson?
@jared17ds idk, 4x4 or hill repeats.. Depends on the goal race. 6/8 is number of reps. So 1km reps 6-8 times at threshold with 60sec jog recovery
The crossfitters seem to find out there is a zone 2 right now, it is amazing.
There should be periodisation throughout the year. At least 3-6 months depending on fitness to build aerobic base
❤❤❤
The most effective training zone is the one you haven’t done or do the least
Who's Jim?
🛫 - 🐔
I am a subscriber for a long time I want gtn t shirt for the time I spend on the videos😌 plz llz llz plz llz