1. Fueling 2. 80/20 rule, 80: Low Heart Rate, 20: Intense Training (maffetone method) 3. Utilizing block training (Maximise specific sports) 4. Race day strategy plan ( HR, Power, Cadence or Watts) with a nutrition plan 5. Utilizing sweet spots ( 90% of ftp) and Big ear work for cycling (Build leg strength) 6. Triathlon is a strength sports (Keep especially lower body training) 7. Essential Equipment. Fuel, Good pair of running shoe, GPS watch, HR monitor, bib bike, helmet, Sunglasses, cycling shoe, bike & bike computer, googles, swimming cap, wetsuit 8. Equipment doesn’t matter that much. Get the bare min ( Don’t be overwhelmed and dont feel the need to purchase everything) 9. Post Race recovery plan ( First 14 days are super essentials, Keep a aerobic training) (Sleep, hydration & nutrition) 10. Backwards training. Make a list for the next day.
All good advice here for sure. But if you’re looking to do your first 70.3 Ironman don’t over complicate it. Keep it simple. Have fun, don’t die, make a lot of mental notes as you go of things you did well and things that you didn’t do well. That’s how I approached my first 70.3 Ironman. I also bought a used tri bike for $350 for my first race.
So authentic, informative and genuine. Stoked with the just get into the sport, you don't have to buy everything day 1 advice. Training for my 1st tri doing exactly that. Get some runners, googles, an ok bike and get to it. Enjoy it!
I started 2 years ago with wanting to participate in a triathlon. This is by far the best advice. Because of Covid and everything canceled I had to do my own races. Yes I am guilty of buying as good of equipment I can afford. the result, I enjoy training and can't wait to participate in a real race. Winning not my first goal, that would be to finish and have fun. thank you for the Info. I have been doing the backwards planning for most of my life. I guess that comes from a regimented up bring.
I been building my aerobic base for a couple months now cause of you and I can feel myself becoming SuperHuman little by little. Thanks for showing us very detailed insights on your journey. You got a bad ass team Nick! Lets go one more !!!!
Thank you for the tips! i'm gonna first stick to training for a marathon though before hitting the next project which will be a triathlon - very inspiring videos, thank you:)
Great tips! Just beginning my triathlon journey. Love the application of the 80/20 rule to easy training vs. intense training. That is a great tip along with building an aerobic base
Great video Nick with some valuable tips. Stretching/foam rolling for recovery I have found to be quite an important element for me personally. Do spend in any time on such for your recovery? It wasn't really a topic discussed during the Ironman prep series.
Concerning the Gear: You really don't need an extra bike computer (especially if you already own a GPS-watch) and a powermeter is really nice to have but going of a mixture of percieved effort and heart rate works fine as well. You really don't need clipless pedals and cycling shoes either (they are great for keeping your feet in place, assisting your pedalling technique and giving you some extra sprinting power but provide no direct performance gain), in fact you might be better off without them if you are new to cycling because you'll probably crash with them at least once
Yup... I did my first half Ironman on a 500 dollar Giant bike, lapping people who had 5 thousand dollar Felt bikes... It's not the frame of the bike, its the engine powering the bike.
@@HirachieOfSociety It's kinda both to be honest. You can buy a lot of speed in cycling if your engine is decently big already, but I agree that you should train that engine first before spending thousands of dollars on an expensive bike. Any decently working road bike with aero bars is already quite a fast mashine, but at higher speeds (35+ km/h) you'll start to feel the money gains
If you guys don't wanna buy expensive clipless pedals and shoes, buy some straps. They work with whatever shoes you own, they do pretty much the same thing as clipless pedals and they are easier to bail out of. And they're SO cheap... $25-30 is pretty much all you need.
Finished my first IM without doing a marathon. Your training takes you to a 33km but the load on your legs is enough. You will finished the marathon. Go get it!
I bought a common bike 400€, best ASICS shoes in an outlet center 120 €, googles and swimming suit I had already. Season card for the swimming pool 75 €, if I still practice in one year I will buy a proper bike, have a nice summer and to get started is 80 % of the success
Thanks for the tip, as a the student of the game. I stick to form, nutrition and rest. I keep my training nice and slow, probably 3-4x a week. Also app like 360wellness helps me a lot when it comes to planning some race like olympic or 70.3 distance.
@@briankrosky3567 West Virginia if you live in that area has there’s in august umm beware they are rescheduling a lot to next year so look at the easy sprints and supers!!
I’ve gotten a trifecta in Spartan race running then sprint, super, and beast, and I think a triathlon is still more intensive. The swim alone sucks ass
@@briankrosky3567in 2016 my hubby and I completed a trifecta it was an amazing feeling! We still talk about it. Our super was harder than our beast 😅the beast we did was in South Carolina. Hope you get to achieve your goal!
9:45 your legs are already stronger than probably every single other athlete in your age group . You gotta get efficient on the bike. The maffetone formula is uhh ... adjust it by the difference in your max heart rate from average heart rate to get a better off-set. It is very much hit or miss. It is also way too fast and the best marathon runners go way way easier than Maffetone rate. Instead they add extra miles while staying at the same low speed - and not going faster (while staying at same heart rate) as they progress and leading to less time spent on the road cause you will still be getting just as worn out. Where as if you set a low easy run speed you can keep adding mileage till you're doing 200- 300km a week on your legs alone (or doing 160km on feet and the other efforts in cross training). The worst part about Maffetone is the nutrition advice. If you read any of his shit ... please forget it and consult an actual nutritionist who has improved peoples cardiovascular health through diet. Maffetone recommended diet is really bad for blood flow and cardiovascular health. He is basically recommending an Atkins diet amount of fat intake or more... Heart rate training is great if you do it smart. That means that as the weather changes you wanna try to match the pace you were running in cooler weather and note that your heart rate will be higher and that is okay ! Also be okay with the cardio drift and increasing heart rate as you go through your run. Maffetone formula is not the only thing to set heart-rate training to. You can figure out your vdot relevant heart rates and tempos and organize it so you are getting really good quality miles in the training.
Huge fan dude! I’m currently active duty Navy and on recruiting duty. I recently cut out meat and dairy. Do you plans for making a vegan protein powder in the future?
Very helpful video Signed up for the 2022 Chicago triathlon, this video is a great go to for game planning and getting gear ready. Any suggestions on entry level bikes? Also would you recommend training only on that bike or would a road bike be sufficient for training few months out?
I called every bike shop within 50 miles asking if they had a used tri bike or used road bike under $400. Don’t buy before u ride it though. I found a bike shop that had a used tri bike and a used road bike both for $350. I went out there and road both. The tri bike I thought was easier to ride so I went with that. If you spend too little of money you might get something unreliable. I thought $300-400 was a good spot. Still paid for checkup/tuneup or whatever you want to call at my local store once I got home. I did put a little bit more money into it. But still much, much less expensive than buying new. And dont forget to get the right size too. Good luck!
4 weeks out from Ironman Tulsa and #9 is something I’ve really been looking for but haven’t found much info on. I’m already planning for my second Ironman and wasn’t sure how to go about planning for that rebound. Thanks for that, man! Also, learning #10 the hard way is rough, but lessons learned the hard way are learning well. Kill it in Cancun man!
This was really helpful Nik thank you. As soon as I can recover from my foot surgery and a strain hamstring I want to begin marathon training and then ultimately triathlon training
a HRM, good running shoes and well fitting clothes for the bike leg are the three most important things to spend money on if you're limited to what you can spend on.
Hey Nick - are you planning to do a full IM still? I know IM TX was postponed (or canceled?) but Waco has a full that is new, there are definitely options out there. I'd be pretty bummed if I was training for a full and only got to do a half.
Love the tips but my ears were trying its hardest to listen to the advice while the background music was playing as its pretty loud and i had keep replaying some parts to even hear what you say. But all in all theyre really useful tips, once again, thank you!
I would love to see you experiment with more keto based fueling. Think, why would fast burning fuel, that you constantly need to pump through your body(generating far more lactic acid), be optimal for endurance sports....?
Keto can be good for certain training session but is really bad on race day and for overall performances of an endurance athletes. You can look up best the athlets in the world they consume a lot of carbs. For the explanation i highly encourage you to watch videos. There are many on the internet.
Its nothing special. Its either sugar and electrolytes or protein powder. You can get that anywhere. Just eat lots of coloured veggies and no need to buy 'Super greens' and all that overpriced stuff. You shouldn't need too much sugar for triathlon training if youre following the 80/20 rule
Practical advice content like this was why I subscribed in the first place. Nearly un subscribed when every video started to feel more like an advert forever promoting supplements. More like this please 👍
@@umairghaloo1766 yeah man I’m on my last week of my 18 week plan, tapering now I got a 70.3 race this Sunday, best shape of my life and I’ve spent so much $ I’m good to go for many more ha ha
In my experience,I don't think I ever lost muscle mass as much as I look depleted because my body consumes a lot of glicogen and I retain less water in the muscles if that makes any sense to you
1. Fueling
2. 80/20 rule, 80: Low Heart Rate, 20: Intense Training (maffetone method)
3. Utilizing block training (Maximise specific sports)
4. Race day strategy plan ( HR, Power, Cadence or Watts) with a nutrition plan
5. Utilizing sweet spots ( 90% of ftp) and Big ear work for cycling (Build leg strength)
6. Triathlon is a strength sports (Keep especially lower body training)
7. Essential Equipment. Fuel, Good pair of running shoe, GPS watch, HR monitor, bib bike, helmet, Sunglasses, cycling shoe, bike & bike computer, googles, swimming cap, wetsuit
8. Equipment doesn’t matter that much. Get the bare min ( Don’t be overwhelmed and dont feel the need to purchase everything)
9. Post Race recovery plan ( First 14 days are super essentials, Keep a aerobic training) (Sleep, hydration & nutrition)
10. Backwards training. Make a list for the next day.
Thanks ...you are cool
Thank you, saved me 20 minutes.
Thanks. I am skipping the vid now
All good advice here for sure. But if you’re looking to do your first 70.3 Ironman don’t over complicate it. Keep it simple. Have fun, don’t die, make a lot of mental notes as you go of things you did well and things that you didn’t do well. That’s how I approached my first 70.3 Ironman. I also bought a used tri bike for $350 for my first race.
thats true dude, simple is key
What bike did you get?
@@leynewfield89 It’s a Quintana Roo
What about your first full Ironman, not having done a half:)?
@@josephsantangelo2801was it full carbonfiber or aluminum? I’m just starting to train and setup for my first 70.3 in September.
Tip 11: H A V E F U N
I have fun running and swimming, but really hate indoor cycling. Any tip?
Triathlons are fun? lmao you're funny.
Production quality 📈📈📈
Seeing Nick Bare from Brazil.
Good luck, champion! ✌🇧🇷🇺🇲
So authentic, informative and genuine. Stoked with the just get into the sport, you don't have to buy everything day 1 advice. Training for my 1st tri doing exactly that. Get some runners, googles, an ok bike and get to it. Enjoy it!
Production is elite. This was seriously well edited. 👌
I started 2 years ago with wanting to participate in a triathlon. This is by far the best advice. Because of Covid and everything canceled I had to do my own races. Yes I am guilty of buying as good of equipment I can afford. the result, I enjoy training and can't wait to participate in a real race. Winning not my first goal, that would be to finish and have fun. thank you for the Info. I have been doing the backwards planning for most of my life. I guess that comes from a regimented up bring.
Wetsuit also helps you hugely with buoyancy. My first tri was ten times more work in the swim without a tri suit. Very important piece.
I been building my aerobic base for a couple months now cause of you and I can feel myself becoming SuperHuman little by little. Thanks for showing us very detailed insights on your journey. You got a bad ass team Nick! Lets go one more !!!!
Can you show us your typical week of training?
But Ní j n ion
Thank you for the tips! i'm gonna first stick to training for a marathon though before hitting the next project which will be a triathlon - very inspiring videos, thank you:)
Great tips! Just beginning my triathlon journey. Love the application of the 80/20 rule to easy training vs. intense training. That is a great tip along with building an aerobic base
One of the best videos I’ve watched from you so far
Nick out here squatting more than Russ 👀 😂
John must be doing a tri the amount of time he in nick bares comments 😂😂
He really squatting 585 out here
@@loganseaburg8041 no, he really isn’t
@@TheInternetProductions seriously .,,, dudes annoying
Each video is like a mini documentary. Production go crazyyyy
Great video Nick with some valuable tips. Stretching/foam rolling for recovery I have found to be quite an important element for me personally. Do spend in any time on such for your recovery? It wasn't really a topic discussed during the Ironman prep series.
This is such an informative and well made video. Very creative y'all.
Concerning the Gear: You really don't need an extra bike computer (especially if you already own a GPS-watch) and a powermeter is really nice to have but going of a mixture of percieved effort and heart rate works fine as well. You really don't need clipless pedals and cycling shoes either (they are great for keeping your feet in place, assisting your pedalling technique and giving you some extra sprinting power but provide no direct performance gain), in fact you might be better off without them if you are new to cycling because you'll probably crash with them at least once
What a lot of fucking bullshit...we did sub 9hr ironmans back in the 80s without all this and still had to work full time as well.
Yup... I did my first half Ironman on a 500 dollar Giant bike, lapping people who had 5 thousand dollar Felt bikes... It's not the frame of the bike, its the engine powering the bike.
@@HirachieOfSociety It's kinda both to be honest. You can buy a lot of speed in cycling if your engine is decently big already, but I agree that you should train that engine first before spending thousands of dollars on an expensive bike. Any decently working road bike with aero bars is already quite a fast mashine, but at higher speeds (35+ km/h) you'll start to feel the money gains
If you guys don't wanna buy expensive clipless pedals and shoes, buy some straps. They work with whatever shoes you own, they do pretty much the same thing as clipless pedals and they are easier to bail out of. And they're SO cheap... $25-30 is pretty much all you need.
the quality of these vids are insane! they’re amazing !
Great video. I'll utilize this as I train in 2022 for my first triathlon in 2023. Thanks!
Wonderful video as I'm training for my first 70.3 this December
What heaven allows - hammock
Totally forgot about that song. Thank you for the reminder 🔥
I like that switch shoes shot. Creative. Fresh. Cool
Just set the goal for my first tri next June, 2025. Thanks for the video, I have a lot to learn over these next 10 months of training
Nick this is a fantastic video for any aspiring athlete. Keep up the good work mate! 👍🏻
I love how this video was filmed! Haha super cheesy but very informative. Those transitions though....
Great video bro! Really well edited and clear. Awesome to watch
This was a really entertaining and informative video! I appreciated the Apple-esque transitions here and there haha!
I just need to focus on getting a marathon under my belt
Marathons are miserable. Go sprint triathlon, then Olympic triathlon. Way more fun
@@K.Stroh_ but Ironman ends w a marathon… & u get wear headphones haha
Finished my first IM without doing a marathon. Your training takes you to a 33km but the load on your legs is enough. You will finished the marathon. Go get it!
@@jan-hendrikvisser1175 I did a IM and I'm only 14
I did im at 10
I bought a common bike 400€, best ASICS shoes in an outlet center 120 €, googles and swimming suit I had already. Season card for the swimming pool 75 €, if I still practice in one year I will buy a proper bike, have a nice summer and to get started is 80 % of the success
Thanks for the tip, as a the student of the game. I stick to form, nutrition and rest. I keep my training nice and slow, probably 3-4x a week. Also app like 360wellness helps me a lot when it comes to planning some race like olympic or 70.3 distance.
Great work champ! Thanks for sharing.
Hey would love, LOVE to see that mountain hoody sweatshirt in the Bare merch again! Your fabrics are also quality for performance.
Ever do a Spartan race? Did my first yesterday, it was pretty fun.
I feel like he would absolutely kill it in Spartan
Definitely wanna try the trifecta once they’re all scheduled out and safe to do so 🤞🏻
@@briankrosky3567 West Virginia if you live in that area has there’s in august umm beware they are rescheduling a lot to next year so look at the easy sprints and supers!!
I’ve gotten a trifecta in Spartan race running then sprint, super, and beast, and I think a triathlon is still more intensive. The swim alone sucks ass
@@briankrosky3567in 2016 my hubby and I completed a trifecta it was an amazing feeling! We still talk about it. Our super was harder than our beast 😅the beast we did was in South Carolina. Hope you get to achieve your goal!
your videos changed my life
That intro makes me want an outtake reel lol. Awesome video
love the new style of vids Nick!
Logical and practical as always. Thanks for the tips Nick!
Blown away with the creativity with this video!! 👏🏾👍🏾
Opening was too funny! You rock bro.
9:45 your legs are already stronger than probably every single other athlete in your age group . You gotta get efficient on the bike.
The maffetone formula is uhh ... adjust it by the difference in your max heart rate from average heart rate to get a better off-set. It is very much hit or miss. It is also way too fast and the best marathon runners go way way easier than Maffetone rate. Instead they add extra miles while staying at the same low speed - and not going faster (while staying at same heart rate) as they progress and leading to less time spent on the road cause you will still be getting just as worn out. Where as if you set a low easy run speed you can keep adding mileage till you're doing 200- 300km a week on your legs alone (or doing 160km on feet and the other efforts in cross training). The worst part about Maffetone is the nutrition advice. If you read any of his shit ... please forget it and consult an actual nutritionist who has improved peoples cardiovascular health through diet. Maffetone recommended diet is really bad for blood flow and cardiovascular health. He is basically recommending an Atkins diet amount of fat intake or more...
Heart rate training is great if you do it smart. That means that as the weather changes you wanna try to match the pace you were running in cooler weather and note that your heart rate will be higher and that is okay ! Also be okay with the cardio drift and increasing heart rate as you go through your run. Maffetone formula is not the only thing to set heart-rate training to. You can figure out your vdot relevant heart rates and tempos and organize it so you are getting really good quality miles in the training.
Awesome video. Thanks for the info
Getting excited! I have my first big race in 2 years next Sunday, and I'm hoping I can have someone help me document it.
2 years?
very helpful video nick thank you so much!!!
Amazing and great useful information. Thanks
Huge fan dude! I’m currently active duty Navy and on recruiting duty. I recently cut out meat and dairy. Do you plans for making a vegan protein powder in the future?
Awesome video Nick 👏🏼
Man I love you Nick, you are awesome
You are damn awesome Nick! Very excited about your race, you're gonna smash it! Wish you the best!
Video quality and creativity very good.
Funny how 1st Phorm advertises on all Nick Bare videos 😂
Thank you for this man!
Sincerely 🙏🏽
Incredible video Nick.
The intro was so extra and I loved it lol
Love the editing! 🔥🔥🔥
Editing in this vid was clean
The strap connects by ANT+ to the Garmin, no shade. Just informative on that side
Damn that video was legit :D background music ROCKED :D
Thats objectively the best video i have ever seen
Very helpful video
Signed up for the 2022 Chicago triathlon, this video is a great go to for game planning and getting gear ready.
Any suggestions on entry level bikes?
Also would you recommend training only on that bike or would a road bike be sufficient for training few months out?
I called every bike shop within 50 miles asking if they had a used tri bike or used road bike under $400. Don’t buy before u ride it though. I found a bike shop that had a used tri bike and a used road bike both for $350. I went out there and road both. The tri bike I thought was easier to ride so I went with that. If you spend too little of money you might get something unreliable. I thought $300-400 was a good spot. Still paid for checkup/tuneup or whatever you want to call at my local store once I got home. I did put a little bit more money into it. But still much, much less expensive than buying new. And dont forget to get the right size too. Good luck!
Super helpful... thank you! I enjoyed this whole series. Hopefully we get to a Boston marathon Series.
4 weeks out from Ironman Tulsa and #9 is something I’ve really been looking for but haven’t found much info on. I’m already planning for my second Ironman and wasn’t sure how to go about planning for that rebound. Thanks for that, man!
Also, learning #10 the hard way is rough, but lessons learned the hard way are learning well.
Kill it in Cancun man!
Great video! Very helpful
This was really helpful Nik thank you. As soon as I can recover from my foot surgery and a strain hamstring I want to begin marathon training and then ultimately triathlon training
a HRM, good running shoes and well fitting clothes for the bike leg are the three most important things to spend money on if you're limited to what you can spend on.
This video is class - awesome editing
Nick, would you be willing to do an ACFT challenge video? I’m sure you would score the maximum.
Content obviously from Nick is gonna be the best but Miss the old school vlogs
Tip #11, might need a raptor to transport you anywhere 😎!
Great video!!
Team RWB yeah baby!
Great Job on the Video Guys🤙
man i soaked it up like my dog his food 🙂im going to start my first triathlon prep now and i really enjoy ur tips and advices!!!
Biggest thing is $$$$$ otherwise I’ve loved training for my first triathlon that happens to be May 8!
Triathlon is so expensive
Hey Nick - are you planning to do a full IM still? I know IM TX was postponed (or canceled?) but Waco has a full that is new, there are definitely options out there. I'd be pretty bummed if I was training for a full and only got to do a half.
Love the tips but my ears were trying its hardest to listen to the advice while the background music was playing as its pretty loud and i had keep replaying some parts to even hear what you say. But all in all theyre really useful tips, once again, thank you!
Thank you!
I would love to see you experiment with more keto based fueling. Think, why would fast burning fuel, that you constantly need to pump through your body(generating far more lactic acid), be optimal for endurance sports....?
Keto can be good for certain training session but is really bad on race day and for overall performances of an endurance athletes. You can look up best the athlets in the world they consume a lot of carbs. For the explanation i highly encourage you to watch videos. There are many on the internet.
Thanks for sharing ! 😀
Just wondering nick if you are done with body building?
This production is amazing! Keep at it guys
Wish Bpn products were more available in the uk 😢
Its nothing special. Its either sugar and electrolytes or protein powder. You can get that anywhere. Just eat lots of coloured veggies and no need to buy 'Super greens' and all that overpriced stuff. You shouldn't need too much sugar for triathlon training if youre following the 80/20 rule
This shit is all the same ...mate.dont you read the labels???
Can you also tell us how many miles you run/bike, but in kilometers? It would be easier to listing to
just convert it yourself dude
No?
Practical advice content like this was why I subscribed in the first place. Nearly un subscribed when every video started to feel more like an advert forever promoting supplements. More like this please 👍
legendary video
Nick do you prefer a specific type of hat? Thought about getting one for running. Thanks!
Bro come on 😂 thank you so much for this video, it’s put together so well.
how many days in a week do you do strength training and could you break down your weekly workout plan that includes weight and triathlon training.
You need to download Training Peaks and purchase a quality plan. Philip Mosley plans are good. Then stick to the plan
@@jms0313 Thanks, mate! Much appreciated.
@@umairghaloo1766 yeah man I’m on my last week of my 18 week plan, tapering now I got a 70.3 race this Sunday, best shape of my life and I’ve spent so much $ I’m good to go for many more ha ha
My dude side note question: are you originally from the Philly area?
I signed up for my first triatholon today. Triatholon is in September 26th. Is that enough time to train? Wish me luck.. 👍🏼 🏃♂️
Are you fit? Lol
@@maxheithmar334 hmm? Someome said I look like Nacho Libre... I'm assuming that's a pro wrestler of sorts? So i guess yes!
Loved it nick
On equipment, is the F150 Raptor necessary? I think it is but I’m not 100% sure if I should get it for my first triathlon or if I can put it off.
love this guy
What do you say about loosing muscle.. I know it's inevitable but mentally is hard to come to terms with. Good luck!
In my experience,I don't think I ever lost muscle mass as much as I look depleted because my body consumes a lot of glicogen and I retain less water in the muscles if that makes any sense to you
Will you ever have a supplier out in Australia for your supplements??? Would love to try them
They ship to Aus. I ordered some last month
Hi! I’m new to your channel. Do you have any videos or can you point to any resources for Ironman training specific to females?
Triathlon is a rich man’s sport. If you are limited in funds, I suggest just starting by running. It requires a far smaller investment than cycling
These are great tips! I use most of them
What kind of test do you take
Thanks for these insights! :)