#gtncoachescorner I'm training for my first ironman, and an adductor injury set back my training a few weeks. For my biggest training week before the taper period, I was only able to complete a 65 mile cycling session Saturday, and a 15 mile run Sunday. Is it too big of a leap to put my body thru the full ironman in two weeks?
#gtncoachescorner Grew up playing water-polo which is my swim "power/sprint" technique base. I learned and changed my technique to suit triathlon and do great in open water swims. But when I train/race in pools, about 30min in each session I start having cramps in my foot arches on each wall push, to the point I just can't push off the wall. Any advice? Some of my upcoming races are indoor pools (thanks to Canada's cold weather!)
Well. Last two years I did exactly that- trained for 2 months or less. in 2021 trained during the winter, then got a "summer off" and exactly two months before Roth did my first swim over several months. Trained more or less regularly and hit my all time best time full distance triathlon - 9.08. Replicated it 2022 with a break due to injury - 0 training from April 1 - May 15th or so, then picked up bit by bit, had a longest bike of 124km and finished 16th overall in Ironman Alaska. So yes, it is doable. But I also guess it depends what background one has. Would not recommend for a newby
Great vid! Personally I trained for my second ironman in 3 months really focused training (already with a good base), but I wouldn't recommend it. It's just really quite crushing and less enjoyable than taking 4 months (and I probably would have been fitter and not overtrained)
#gtncoaches corner. What are the key considerations when moving up from Olympic to 70.3 distance? Obviously more training volume will be required, but unsure about whether the balance between bike, run and swim should shift and the type/amount of higher intensity training sessions required.
Thanks for getting back to me. I did finish the 70.3, and my biggest issue was gastric distress on the run with some cramping near the end. Learned a lot, can't wait to do it again in June. What I do for the ITBS prehab is some resistance band training in the afternoon of swim days 2 days a week. In order to stop the leg from hurting as quickly during runs, and it seems to have helped despite not being 100% yet, is a couple extra reps on my left leg to help it catch up with my right. I will look to get a gait evaluation since I think it might help my run tremendously. Thanks for your continued assistance.
The sock question came to my mind during the Collins Cup, wondering what their feet look like and if I should bother trying it. So on topic. And the swim question is always on my mind every darn swim. Great episode.
#gtncoachescorner - Huge fan all the way from Costa Rica. Visiting UK late October, would love to get a picture with you guys. I don't get to go to the UK often, so I would really appreciate it :)
I had to defer my 2022 Ironman California to 2023 because of an injury that has taken it’s time to heal. I had to cancel Ironman 70.3 Oregon for that reason as well. I didn’t think it was wise to do my first Ironman with only 9 weeks of training. Darn niggly knee.
#gtncoachescorner I have a question about “easy runs”. I’ve noticed many runner’s easy runs are a quite bit faster paced than mine. How, or when, should I start increasing my easy run pace without them not being considered “easy”? Just curious if my easy-easy runs should be getting quicker overtime.
#gtncoachescorner Hi guys, thanks for the great advice and videos. Quick question, apart from swimming, cycling and running exercises, what else can help? For example how many core sessions would you recommend a week? (Plank? Squats? Press ups? Weights sessions?) I don't want to bulk up the legs and then sink in the water 😅 Cheers, Callum
#gtncoachescorner What are your thoughts on polarized vs. pyramidal training? I've read about the benefits of both but am curious if you have experience with either.
There are a lot of comments about Heather’s injury. I’m thinking she either smashed a beer can there, or it was a result of fighting off ninjas. I’m thinking it was from a ninja attack. 🤔
#gtncoachescorner Hi, my name is Slavi and I would like to thank you for the great stuff you are providing to us. I am slowly gaining my experience in triathlon. This year I managed to finish my first IM70.3 in Warsaw. I would like to upgrade more and have a question on swimming - when in the pool I feel comfortable breathing bilateral every 3 strokes. However, in an event I always tend to swim every 2nd stroke. Should I change my training to 2-stroke breathing or it enhances my lungs capacity? Quick recovery, Heather! Thank you in advance! Best regards, Slavi
For IM should i focus on two disciplines more in training and if yes which one should it be my guess it's swimming? I've got let's say 10-14hours for training per week.
I think it's different for everyone. You spend the most time on the bike so that's often where you make/lose the most time overall however the difference between a strong swimmer and a weak swimmer is usually a larger margin than a good runner and a weak runner. If you're concerned about your swimming then it probably is smart to focus on it.
@@Kieran0 i'm deffinetly bad swimmer, better than avg. on bike and avg. runner. But if i focus on swimming and running part wouldn't i lose my advantage in bike section? Maybe should i leave my bad swimming and keep bike while trying improve running part. Distance what i'm reffering to is 70.3
@@Apostroph418 I guess it depends, you don't have to make any huge changes, possibly you could trade in a cycle for an extra swim every other week? As usual, try it out for a few weeks, if you feel like your cycle is suffering change it back.
The swim is likely to be around 10% of your total time so not really worth going too hard at it, you just want to be able to swim it comfortably, I think anyway. I’d say it’s really important to simulate the race you are going to do ie swim regularly in a lake or the sea etc to really get used to it and your equipment. Same with the bike leg do a lot of your training on the bike you intend to use for your race and pick a loop that matches the elevation you are going to ride I picked a 90km and 50km loop near me and mixed them up so I could swing by the house and top up drinks/snacks etc. The bike is likely to be around 50% of your finish time so it stands to reason you should do the most training on that discipline - and I think you’re less likely to get injured than if you overdo it on the running. I just did my 4th Ironman and overall I did less training than for the other 3, but I did much more targeted sessions so I was super comfortable on the day. I averaged around 12-15 hours per week I would think. I used a white board to plan my sessions each week this time out and I found that to be really useful. I also did a lot of mountain biking and trail running over the winter to get my base fitness up - that was new to me, and I really found it a lot of fun. Good luck with your training and with your race.
@@Stuck_in_the_70s Hey, thank you. If i may ask did you went for full distance of each part on training? Cus i saw that some athletes are doing full lenght only on race day..
#gtncoachescorner I’m really new to triathlon and looking to compete next season for the first time, but I am overwhelmed by the never ending list of gear. I literally only have a swimsuit, a pair of goggles, and a pair of too small running shoes. Obviously I need to get a bike, but how would you prioritize the rest of the list, and what are some tips for getting stuff at an affordable price?
#gtncoachescorner I’m looking at buying my first tri suit and wondering how much better one of the more expensive ones with aero tech is than a standard, well fitting suit. Is it worth the $$ upgrade for a beginner/intermediate triathlete?
#gtncoachescorner I am wondering why Tri bike shoes all have the velcro close to the inside of the shoe vs road bike shoes have the velro close to the outside. When I pedal the crank hits the end of the velcro and I feel it can undo it while I'm riding. Shoe covers solve this for a TT but that is not going to work in a Tri. What gives?
#GTN coach’s corner i an a kid and I’m just wondering how much training I should be doing I am currently swimming 6 times a week cycling 1 time a week and running 3 times per week is that a good amount ?
I think you could complete an Ironman with only two months training, but it would depend on your prior experience. I actually don't see the point in only putting 2 months of training into an Ironman. I mean, whats the point?
#gtncoaches Regarding the question on putting socks is it worth or not. I personally never can go without socks but because I still want to save the time putting them on several triathlons I started the swim with socks already. It worked fine to me so far but I never see anyone else doing it. Should I rethink this or should I share it with more people? :D
#gtncoachescorner. I am a 14 year old athlete aspiring to go pro, I train around 14-16 hours a week, but am constantly worried whether I am doing too little to go pro or too much so I'll get injured. I do 2-3 s&c workouts a week but I am still worried I'll get injured. Any tips?
#gtncoachescorner hello GTN. Thanks for all great tips and content. After completing my first 70.3, I'm now training for 140.6 for next year. How can I incorporate some periodization into a roughly fixed training schedule? My program consists of 8 weekly sessions (roughly 8h) with 3 x bike sessions (1 long, 1 VO2 max and 1 Tempo), 2x run (1 long and 1 interval training), 1 swim and 2 S&C. Sessions are very similar every week, even though I'm trying to increase speed/power of high intensity training, and increasing distance of the long bike and run before event, building up to weekly 12h. Is it sufficient to build fitness, keep my body adapting and peaking for the event, or should I try to incorporate more periodization and change type of sessions every week? Thanks in advance for your comments.
Have a question for our team? Leave it under any vid with #gtncoachescorner and will try to answer in an upcoming episode 👇
#gtncoachescorner I'm training for my first ironman, and an adductor injury set back my training a few weeks. For my biggest training week before the taper period, I was only able to complete a 65 mile cycling session Saturday, and a 15 mile run Sunday. Is it too big of a leap to put my body thru the full ironman in two weeks?
#gtncoachescorner Grew up playing water-polo which is my swim "power/sprint" technique base. I learned and changed my technique to suit triathlon and do great in open water swims. But when I train/race in pools, about 30min in each session I start having cramps in my foot arches on each wall push, to the point I just can't push off the wall. Any advice? Some of my upcoming races are indoor pools (thanks to Canada's cold weather!)
The show must go on. Heather, what a trooper!
Ha thanks :)
I think Heather and Alex from GCN got in a fight since they’re both sporting fresh injuries 😂
Interesting theory 🤔
I think Alex came off worse!
Well. Last two years I did exactly that- trained for 2 months or less. in 2021 trained during the winter, then got a "summer off" and exactly two months before Roth did my first swim over several months. Trained more or less regularly and hit my all time best time full distance triathlon - 9.08. Replicated it 2022 with a break due to injury - 0 training from April 1 - May 15th or so, then picked up bit by bit, had a longest bike of 124km and finished 16th overall in Ironman Alaska. So yes, it is doable. But I also guess it depends what background one has. Would not recommend for a newby
Great vid! Personally I trained for my second ironman in 3 months really focused training (already with a good base), but I wouldn't recommend it. It's just really quite crushing and less enjoyable than taking 4 months (and I probably would have been fitter and not overtrained)
#gtncoaches corner. What are the key considerations when moving up from Olympic to 70.3 distance? Obviously more training volume will be required, but unsure about whether the balance between bike, run and swim should shift and the type/amount of higher intensity training sessions required.
Thanks for getting back to me. I did finish the 70.3, and my biggest issue was gastric distress on the run with some cramping near the end. Learned a lot, can't wait to do it again in June. What I do for the ITBS prehab is some resistance band training in the afternoon of swim days 2 days a week. In order to stop the leg from hurting as quickly during runs, and it seems to have helped despite not being 100% yet, is a couple extra reps on my left leg to help it catch up with my right. I will look to get a gait evaluation since I think it might help my run tremendously. Thanks for your continued assistance.
Well done on finishing and thanks for your original question. Good luck with the ITB.
What happened to you head Heather 🤕? Glad you’re ok whatever it was 🤙🏽
Had a fight with a SUP board fin but all okay thanks.
The sock question came to my mind during the Collins Cup, wondering what their feet look like and if I should bother trying it. So on topic. And the swim question is always on my mind every darn swim. Great episode.
#gtncoachescorner - Huge fan all the way from Costa Rica. Visiting UK late October, would love to get a picture with you guys. I don't get to go to the UK often, so I would really appreciate it :)
Good questions this week
Thank you.
New intro music!
Well spotted!
I really enjoy the content of the video. Thankfull for me to have a chance to know your channel :))
I had to defer my 2022 Ironman California to 2023 because of an injury that has taken it’s time to heal. I had to cancel Ironman 70.3 Oregon for that reason as well. I didn’t think it was wise to do my first Ironman with only 9 weeks of training. Darn niggly knee.
#gtncoachescorner I have a question about “easy runs”. I’ve noticed many runner’s easy runs are a quite bit faster paced than mine. How, or when, should I start increasing my easy run pace without them not being considered “easy”? Just curious if my easy-easy runs should be getting quicker overtime.
#gtncoachescorner Hi guys, thanks for the great advice and videos.
Quick question, apart from swimming, cycling and running exercises, what else can help?
For example how many core sessions would you recommend a week? (Plank? Squats? Press ups? Weights sessions?)
I don't want to bulk up the legs and then sink in the water 😅
Cheers,
Callum
#gtncoachescorner What are your thoughts on polarized vs. pyramidal training? I've read about the benefits of both but am curious if you have experience with either.
If you just want to complete it....yes...but not from scratch...put that out of your mind !!!
There are a lot of comments about Heather’s injury. I’m thinking she either smashed a beer can there, or it was a result of fighting off ninjas. I’m thinking it was from a ninja attack. 🤔
Let's go with Ninja's!
#gtncoachescorner
Hi, my name is Slavi and I would like to thank you for the great stuff you are providing to us. I am slowly gaining my experience in triathlon. This year I managed to finish my first IM70.3 in Warsaw. I would like to upgrade more and have a question on swimming - when in the pool I feel comfortable breathing bilateral every 3 strokes. However, in an event I always tend to swim every 2nd stroke. Should I change my training to 2-stroke breathing or it enhances my lungs capacity?
Quick recovery, Heather!
Thank you in advance!
Best regards,
Slavi
For IM should i focus on two disciplines more in training and if yes which one should it be my guess it's swimming? I've got let's say 10-14hours for training per week.
I think it's different for everyone.
You spend the most time on the bike so that's often where you make/lose the most time overall however the difference between a strong swimmer and a weak swimmer is usually a larger margin than a good runner and a weak runner.
If you're concerned about your swimming then it probably is smart to focus on it.
@@Kieran0 i'm deffinetly bad swimmer, better than avg. on bike and avg. runner. But if i focus on swimming and running part wouldn't i lose my advantage in bike section? Maybe should i leave my bad swimming and keep bike while trying improve running part. Distance what i'm reffering to is 70.3
@@Apostroph418 I guess it depends, you don't have to make any huge changes, possibly you could trade in a cycle for an extra swim every other week?
As usual, try it out for a few weeks, if you feel like your cycle is suffering change it back.
The swim is likely to be around 10% of your total time so not really worth going too hard at it, you just want to be able to swim it comfortably, I think anyway. I’d say it’s really important to simulate the race you are going to do ie swim regularly in a lake or the sea etc to really get used to it and your equipment. Same with the bike leg do a lot of your training on the bike you intend to use for your race and pick a loop that matches the elevation you are going to ride I picked a 90km and 50km loop near me and mixed them up so I could swing by the house and top up drinks/snacks etc. The bike is likely to be around 50% of your finish time so it stands to reason you should do the most training on that discipline - and I think you’re less likely to get injured than if you overdo it on the running. I just did my 4th Ironman and overall I did less training than for the other 3, but I did much more targeted sessions so I was super comfortable on the day. I averaged around 12-15 hours per week I would think. I used a white board to plan my sessions each week this time out and I found that to be really useful. I also did a lot of mountain biking and trail running over the winter to get my base fitness up - that was new to me, and I really found it a lot of fun. Good luck with your training and with your race.
@@Stuck_in_the_70s Hey, thank you. If i may ask did you went for full distance of each part on training? Cus i saw that some athletes are doing full lenght only on race day..
#gtncoachescorner I’m really new to triathlon and looking to compete next season for the first time, but I am overwhelmed by the never ending list of gear. I literally only have a swimsuit, a pair of goggles, and a pair of too small running shoes. Obviously I need to get a bike, but how would you prioritize the rest of the list, and what are some tips for getting stuff at an affordable price?
#gtncoachescorner I’m looking at buying my first tri suit and wondering how much better one of the more expensive ones with aero tech is than a standard, well fitting suit. Is it worth the $$ upgrade for a beginner/intermediate triathlete?
#gtncoachescorner I am wondering why Tri bike shoes all have the velcro close to the inside of the shoe vs road bike shoes have the velro close to the outside. When I pedal the crank hits the end of the velcro and I feel it can undo it while I'm riding. Shoe covers solve this for a TT but that is not going to work in a Tri. What gives?
#GTN coach’s corner i an a kid and I’m just wondering how much training I should be doing I am currently swimming 6 times a week cycling 1 time a week and running 3 times per week is that a good amount ?
Inb4
I think you could complete an Ironman with only two months training, but it would depend on your prior experience. I actually don't see the point in only putting 2 months of training into an Ironman. I mean, whats the point?
#gtncoaches Regarding the question on putting socks is it worth or not. I personally never can go without socks but because I still want to save the time putting them on several triathlons I started the swim with socks already. It worked fine to me so far but I never see anyone else doing it. Should I rethink this or should I share it with more people? :D
#gtncoachescorner. I am a 14 year old athlete aspiring to go pro, I train around 14-16 hours a week, but am constantly worried whether I am doing too little to go pro or too much so I'll get injured. I do 2-3 s&c workouts a week but I am still worried I'll get injured. Any tips?
That board dinked you
Yup think it won!
Nice cap ;)
heather ... calm... breath... slow a little bit... you speak so fast in this video 😂🤣😂🤣😂🤣
I think they put her under pressure to cover everything in just 10 mins :D
Guess Heather’s injury ….. I reckon it was an innocent non-training incident like a cupboard door swinging open…
It was non training related alright, just a SUP board fin!
@@heatherfell_oly Ouch! Hope it heals fast Heather!
@@heatherfell_oly just the right height 😁 unless you were actually on it at the time !
@@taldesigns Thanks!
#gtncoachescorner hello GTN. Thanks for all great tips and content. After completing my first 70.3, I'm now training for 140.6 for next year. How can I incorporate some periodization into a roughly fixed training schedule?
My program consists of 8 weekly sessions (roughly 8h) with 3 x bike sessions (1 long, 1 VO2 max and 1 Tempo), 2x run (1 long and 1 interval training), 1 swim and 2 S&C. Sessions are very similar every week, even though I'm trying to increase speed/power of high intensity training, and increasing distance of the long bike and run before event, building up to weekly 12h. Is it sufficient to build fitness, keep my body adapting and peaking for the event, or should I try to incorporate more periodization and change type of sessions every week? Thanks in advance for your comments.
I don’t know if it’s my eye sight but has something happened to Heather’s forehead? 🥲
It looks like she's been through the wars alright. Hopefully nothing too serious.
Battle scars 🤷🏻♂️
you should see the other guy
Looks like she got injured the same way we all do, bike accident
Very observant, all okay now but it was the fin of a SUP board.