How many miles a week do you run? Let us know! Have another question you need an answer to? Leave your comments with #gtncoachescorner and we will try to answer!
Just a quick question about the 10% rule for increasing running volume: If you are planning your training and want to build in speedwork/hill reps/general elevation gain over the weeks, how should this be modified? I imagine we would increase the volume by less when introducing these other aspects, but anything more specific or some rules of thumb? Thanks! #gtncoachescorner
Starting back on a 12-week program for Oceanside 70.3. If my first run was 2.5 miles, 10% a week would take me to 7.13 miles in 12 weeks. Is it then ok to run 13.1 on race day or did I start too late by using a 12-week program? Thanks for all your amazing content.
Suggestion that you start the title of this show with GTN Coaches Corner and then put in your description. I can’t tell you how many times I skip over this show because I see the description and pass on watching only to realize later it was coaches corner which I enjoy
Loved the Q&A. I loved the advice on all. It sounds like the last person might have gotten an HRM-Pro + like I did. My discovery from those figures is that vertical oscillation in particular seems better at some paces (marathon pace or strides) than others (easy pace in my case). I am not too sure what it means and will just keep an eye on it but without stressing too much since it doesn't drop in the lower two ranges.
Thank you very much for the advice! Yes, try obstacle racing, it might make a good video. Something like 'Nuclear Races' in Essex has a really good mix of obstacle types and difficulties in their 12km and 14km races. I think they do endurance races too - one which is 60km+ and one which is 13 hours.
Regarding the imbalace it is normal it means that maybe one leg is more powerful than other I have this issue, had numbers similar, but with streching and physio managed to get them almost equal, But I don’t pay much attention to it as long as I doesn’t cause pain, as when cycling I have something similar I push 56% on right leg and 44% on left
#gtncoachescorner Thanks for all the content guys! I am trying to get more confident in the open water and think it's time to upgrade my goggles. I like the idea of a wider field of vision, but am struggling to know what type of lens is best. I live in quite a sunny climate and struggle with the glare (all my pool swims are in outdoor pools too). Are mirror lenses good for this? Do they lack in other areas of clarity? Thanks!
#gtncoachescorner Dear Coaches, first of all thank you for all your great support! Talking physiology: I am in preparation for my first IM70.3. I am trying to get the most benefit out of my Zwift workouts in limited time. Can I combine a Vo2max Workout with a FatMax Workout by adding a low intensity but long duration ride after a High Intensity workout without compromising the effectiveness of one or the other (e.g. 6x4min Z5 followed by 90min Z2) or would it be best to have separate workouts on separate days to trigger adaption in either one?
#gtncoachescorner I'm very much a runner (who trains for marathons) but I'm looking into transitioning into Tri in the not to distant future. I've already started some of this by slowly getting myself back into swimming after 10+ years of not. Your Learn To Swim series has helped immensely with making sure that I get my technique right before I get too ahead of myself, thank you. My question is; What are the most common mistakes that people make when transitioning from their 1 discipline to the 3? i.e is there something runners do wrong that is different to what cyclists or swimmers get wrong when moving to the tri?
#GTNCoachesCorner Hi GTN, I currently have 3 pairs of running shoes on the go.. A standard pair for zone 1 & 2, an intermediate level carbon pair for tempo/threshold and some Metaspeed skys for racing and super hard training efforts. My logic is that I don't need to wear out expensive shoes over many miles of zone 1 and 2 training and when I do switch over to faster shoes I experience more of an obvious benefit. This causes a discrepancy however when setting pace zones based on data from running in fast shoes and also causes day to day fluctuations between workouts. Zone 2 in my fast shoes is as much as 15 seconds/km faster than in my standard shoes. It also skews all my day to day fitness data on my watch etc. I see many Elite athletes 'appear' to run in fast shoes all the time (but then they do run a lot faster than me!) so money no object, is it better to train in the same shoes all the time and maintain consistency or are there benefits (other than financially) to doing easier work in normal shoes? I'm thinking increased muscle recruitment etc. Or similarly, disadvantages to running in fast shoes all the time? Thanks and keep up the good work!
On the ground contact time aspect, I think my common running trail is slightly raised in the middle so it makes me seem off balance since it's a loop and not an out in back. I haven't tested it enough to be certain but the imbalance seems to follow the direction of my loop.
#gtncoachescorner When using erg mode on an indoor trainer, what gear (or at least chainring) should I be using? For a while, I'd been shifting into gears I don't use as often while riding to avoid wearing out the cogs I typically ride in. However, I recently did a workout where the workout instructions specifically said to use the big chainring, and while I could do the intervals in this chainring, I couldn't spin my legs between intervals despite the low power requirements. Should I be doing more (or even all) of my Zwift workouts in the big ring for added strength?
GTN Coaches, I am puzzled! FTP: Race results vs FTP Test data 🤷♂ I coach an age-grouper. If I isolate a 20-minute segment of any of his Zwift races, average power is higher than during a regular Zwift FTP Test protocole (95% the average watts of a 20 min effort) My question: Should he update his FTP based on results from races or use the one provided from the Test session? Thank you #gtncoachescorner ! 🙏
#gtncoachescorner Hello from Canada! I’m at the start of a 28 week 70.3 training plan. The plan I’ve purchased seems to lack longer race pace/tempo runs. For my piece of mind I usually like to do longer hard runs once a month just to know where I’m at…Could it be detrimental to substitute these for the existing mix of interval/short tempo runs and long easy runs? Thanks!
#gtlcoachcorner, hi everyone, I'm embarking on my first triathlon in 2023, I've been running for years but at the age of 56 wanted to try something new, my question to you guys is, can you recommend a good triathlon watch, I use a garmin 735xt but noticed tge battery is not that good,
#gtncoachescorner I want to do my first full ironman in 2024 and a 70.3 in 2023. No ambitious goals: I just want to finish. I have a race bike, but no power meter. I am used to doing exercise by heart rate (e.g. when running). However, my cycling friends all recommend I should start training with a power meter. Should I? Or could I just do an Ironman by heart rate?
#gtncoachescorner hey guys, I’m doing a half Ironman beginning of June, but due to work I will have limited access to my bike and trainer, will I be able to substitute it with a spin bike and what do I need to take into account? I’m a decent cyclist and hoping for a sub5 goal time.
The magic pill is consistency. And consistency is helped by minimising fatigue, recovery time and injury...therefore running at a heart rate of180 minus your age for 80/90% of your runs will help you get more mileage, ease of enjoyment and less fatigue/injury into your weekly load 💪
#gtncoachescorner Hi, I am trying to plan my year and I have 2 focus events, the first being an attempt for a half marathon PB in April, the 2nd being my first half distance triathlon in September. Everything else gets organized around these events. In preparation for the 70.3 I am planning to complete a few shorter races. There is an olympic distance race the weekend before the 70.3 race, I am considering because the location is very dear to me. Would that be too close, and would it interfere too much with race day performance, or could I fit it into my training plan, having most of the week afterwards resting and easy sessions? I am planning a 20 week preparation for the 70.3 with an olympic distance race at week 12, I would like to fit the event the week before into the plan, but would not like to jeopardize my first half distance race. I started my triathlon journey 2 years ago, when I took up running as a cyclist, Last year I completed a sprint and an olympic distance triathlon, a few half marathons and a couple of road races/grand fondos, I typically finish a tiny bit before the middle of the field, but my fitness is on an upward curve :D .
#gtncoachescorner Hi GTN how do you train for endurance events while maintaining your (close-to) top end speed? For example, I would like to break 60s for 400m (currently maybe 2-3s short), and improve my 5k-HM pb at the same time (currently around 18mins for 5k). I will be happy with a sub 60s 400m once I get there (I just want to maintain it and not need to go any faster), but for the longer distances like 5k-HM, I would like to keep getting faster, keep smashing PBs. Do I do more strength training? Do more 200m sprints at the end of my interval sessions? Most info I have found online focus on either sprints or long distance, but in reality I think most amateur athletes like me have multiple (often "contradicting") goals that we want to achieve. Thanks.
I'm training for a 130km race end of April. Am doing the majority of my training (80%+) below aerobic threshold dying mafetone method (180-age48=132)...can I increase my weekly volume and or long run by more than the recommended 10% per week?? I've trained on and off the last 12months for various events, have recently gone from aporox 35kms p wk to 60/70km last 2 weeks and feeling ok🙏
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
How many miles a week do you run? Let us know! Have another question you need an answer to? Leave your comments with #gtncoachescorner and we will try to answer!
Just a quick question about the 10% rule for increasing running volume: If you are planning your training and want to build in speedwork/hill reps/general elevation gain over the weeks, how should this be modified? I imagine we would increase the volume by less when introducing these other aspects, but anything more specific or some rules of thumb? Thanks! #gtncoachescorner
Usually 50-60km, I don't know how much that is in freedom units
Usually between 50-60km, but ideally 55-60km
50-60 km in winter, 60-80 km in summer
Starting back on a 12-week program for Oceanside 70.3. If my first run was 2.5 miles, 10% a week would take me to 7.13 miles in 12 weeks. Is it then ok to run 13.1 on race day or did I start too late by using a 12-week program? Thanks for all your amazing content.
Suggestion that you start the title of this show with GTN Coaches Corner and then put in your description. I can’t tell you how many times I skip over this show because I see the description and pass on watching only to realize later it was coaches corner which I enjoy
Thanks so much for answering my question and all the questions. Appreciate you all a lot!
Great info🏃♂️
Loved the Q&A. I loved the advice on all. It sounds like the last person might have gotten an HRM-Pro + like I did. My discovery from those figures is that vertical oscillation in particular seems better at some paces (marathon pace or strides) than others (easy pace in my case). I am not too sure what it means and will just keep an eye on it but without stressing too much since it doesn't drop in the lower two ranges.
Thank you very much for the advice! Yes, try obstacle racing, it might make a good video. Something like 'Nuclear Races' in Essex has a really good mix of obstacle types and difficulties in their 12km and 14km races. I think they do endurance races too - one which is 60km+ and one which is 13 hours.
Love your vids
Regarding the imbalace it is normal it means that maybe one leg is more powerful than other I have this issue, had numbers similar, but with streching and physio managed to get them almost equal, But I don’t pay much attention to it as long as I doesn’t cause pain, as when cycling I have something similar I push 56% on right leg and 44% on left
#gtncoachescorner Thanks for all the content guys! I am trying to get more confident in the open water and think it's time to upgrade my goggles. I like the idea of a wider field of vision, but am struggling to know what type of lens is best. I live in quite a sunny climate and struggle with the glare (all my pool swims are in outdoor pools too). Are mirror lenses good for this? Do they lack in other areas of clarity? Thanks!
#gtncoachescorner
Dear Coaches, first of all thank you for all your great support! Talking physiology:
I am in preparation for my first IM70.3. I am trying to get the most benefit out of my Zwift workouts in limited time. Can I combine a Vo2max Workout with a FatMax Workout by adding a low intensity but long duration ride after a High Intensity workout without compromising the effectiveness of one or the other (e.g. 6x4min Z5 followed by 90min Z2) or would it be best to have separate workouts on separate days to trigger adaption in either one?
Quote of the day “we are all a bit wonky”. 👍🏻
I think your overall strength would translate well to obstacle racing! GTN should try one!!!
#gtncoachescorner I'm very much a runner (who trains for marathons) but I'm looking into transitioning into Tri in the not to distant future. I've already started some of this by slowly getting myself back into swimming after 10+ years of not. Your Learn To Swim series has helped immensely with making sure that I get my technique right before I get too ahead of myself, thank you.
My question is; What are the most common mistakes that people make when transitioning from their 1 discipline to the 3? i.e is there something runners do wrong that is different to what cyclists or swimmers get wrong when moving to the tri?
#GTNCoachesCorner
Hi GTN, I currently have 3 pairs of running shoes on the go.. A standard pair for zone 1 & 2, an intermediate level carbon pair for tempo/threshold and some Metaspeed skys for racing and super hard training efforts. My logic is that I don't need to wear out expensive shoes over many miles of zone 1 and 2 training and when I do switch over to faster shoes I experience more of an obvious benefit.
This causes a discrepancy however when setting pace zones based on data from running in fast shoes and also causes day to day fluctuations between workouts. Zone 2 in my fast shoes is as much as 15 seconds/km faster than in my standard shoes. It also skews all my day to day fitness data on my watch etc.
I see many Elite athletes 'appear' to run in fast shoes all the time (but then they do run a lot faster than me!) so money no object, is it better to train in the same shoes all the time and maintain consistency or are there benefits (other than financially) to doing easier work in normal shoes? I'm thinking increased muscle recruitment etc. Or similarly, disadvantages to running in fast shoes all the time?
Thanks and keep up the good work!
On the ground contact time aspect, I think my common running trail is slightly raised in the middle so it makes me seem off balance since it's a loop and not an out in back. I haven't tested it enough to be certain but the imbalance seems to follow the direction of my loop.
Interesting, I never even considered this possibility.
#gtncoachescorner When using erg mode on an indoor trainer, what gear (or at least chainring) should I be using? For a while, I'd been shifting into gears I don't use as often while riding to avoid wearing out the cogs I typically ride in. However, I recently did a workout where the workout instructions specifically said to use the big chainring, and while I could do the intervals in this chainring, I couldn't spin my legs between intervals despite the low power requirements. Should I be doing more (or even all) of my Zwift workouts in the big ring for added strength?
GTN Coaches, I am puzzled!
FTP: Race results vs FTP Test data 🤷♂
I coach an age-grouper. If I isolate a 20-minute segment of any of his Zwift races, average power is higher than during a regular Zwift FTP Test protocole (95% the average watts of a 20 min effort)
My question: Should he update his FTP based on results from races or use the one provided from the Test session?
Thank you #gtncoachescorner ! 🙏
#gtncoachescorner Hello from Canada! I’m at the start of a 28 week 70.3 training plan. The plan I’ve purchased seems to lack longer race pace/tempo runs. For my piece of mind I usually like to do longer hard runs once a month just to know where I’m at…Could it be detrimental to substitute these for the existing mix of interval/short tempo runs and long easy runs? Thanks!
#gtlcoachcorner, hi everyone, I'm embarking on my first triathlon in 2023, I've been running for years but at the age of 56 wanted to try something new, my question to you guys is, can you recommend a good triathlon watch, I use a garmin 735xt but noticed tge battery is not that good,
Good luck on your first triathlon!!
#gtncoachescorner I want to do my first full ironman in 2024 and a 70.3 in 2023. No ambitious goals: I just want to finish. I have a race bike, but no power meter. I am used to doing exercise by heart rate (e.g. when running). However, my cycling friends all recommend I should start training with a power meter. Should I? Or could I just do an Ironman by heart rate?
#gtncoachescorner hey guys, I’m doing a half Ironman beginning of June, but due to work I will have limited access to my bike and trainer, will I be able to substitute it with a spin bike and what do I need to take into account? I’m a decent cyclist and hoping for a sub5 goal time.
Goal for this new year is to run a half marathon and a marathon. Will attempt half this month!
The magic pill is consistency. And consistency is helped by minimising fatigue, recovery time and injury...therefore running at a heart rate of180 minus your age for 80/90% of your runs will help you get more mileage, ease of enjoyment and less fatigue/injury into your weekly load 💪
Good luck! You can do it!
@@stephenpatterson6746 good advice except the hr formula, that was discarded as unreliable years ago
@@gourami7 by who, and when?? What's your alternative system🤔
@@stephenpatterson6746 how did the half go?
#gtncoachescorner Hi, I am trying to plan my year and I have 2 focus events, the first being an attempt for a half marathon PB in April, the 2nd being my first half distance triathlon in September. Everything else gets organized around these events. In preparation for the 70.3 I am planning to complete a few shorter races. There is an olympic distance race the weekend before the 70.3 race, I am considering because the location is very dear to me. Would that be too close, and would it interfere too much with race day performance, or could I fit it into my training plan, having most of the week afterwards resting and easy sessions? I am planning a 20 week preparation for the 70.3 with an olympic distance race at week 12, I would like to fit the event the week before into the plan, but would not like to jeopardize my first half distance race.
I started my triathlon journey 2 years ago, when I took up running as a cyclist, Last year I completed a sprint and an olympic distance triathlon, a few half marathons and a couple of road races/grand fondos, I typically finish a tiny bit before the middle of the field, but my fitness is on an upward curve :D .
#gtncoachescorner Hi GTN how do you train for endurance events while maintaining your (close-to) top end speed? For example, I would like to break 60s for 400m (currently maybe 2-3s short), and improve my 5k-HM pb at the same time (currently around 18mins for 5k). I will be happy with a sub 60s 400m once I get there (I just want to maintain it and not need to go any faster), but for the longer distances like 5k-HM, I would like to keep getting faster, keep smashing PBs. Do I do more strength training? Do more 200m sprints at the end of my interval sessions? Most info I have found online focus on either sprints or long distance, but in reality I think most amateur athletes like me have multiple (often "contradicting") goals that we want to achieve. Thanks.
Please to meet you.I love to BREAK the pace.
I'm training for a 130km race end of April. Am doing the majority of my training (80%+) below aerobic threshold dying mafetone method (180-age48=132)...can I increase my weekly volume and or long run by more than the recommended 10% per week?? I've trained on and off the last 12months for various events, have recently gone from aporox 35kms p wk to 60/70km last 2 weeks and feeling ok🙏
Just listened to the rest of the video and you answered my question😅 thank you,fits with what my instinct was💪🥳
Good luck on the 130km race!!
Mileage.
The above name did fix mine.
First 🤣🤣🤣😛😛
Boohoo!!
@@nihilisticfella hahahaha