How do you modify your intensity on the bike based on the distance of the race? Do you use IF to dictate your pace, and if so what IF do you use for each distance? So, IM, Half, Olympic, and Sprint... I ask because I can find a lot of info in this area about Ironman but I do mostly sprints and olympics.
This is a super good question and I'm going to pin it with the hopes someone can get to it quicker than I can. If not, I'll come back to it this weekend. The super short version is that I'd focus more on total TSS for the ride, and then from TSS, calculate back your NP needed for the expected duration. Your FTP is a constant, NP and duration will vary to result in a final TSS; occording to Friel, something like 40-60 TSS for a sprint ride, and 90-110 for an Oly.
Great watch! 1. I always suggest people get a watch they can afford and consider saving for a better watch if it prevents them from having to upgrade too soon. 2. Though training is individual, I still try to present any research driven data to friends with whom I am discussing training strategies. For instance, they have shown the three swims per week is the most optimal number of swims for making gains, vs two or four or more swims. There’s also enough data to show that an 80/20 split of endurance steady state to high intensity training is a good place to start for most. I feel that doing a little homework gives me the ability to explain to a new athlete why I started with these numbers and then what I saw that brought about adjustments later. Thanks for the content and have a blast in St, George! I was at Galveston 70.3 and cheering some teammates on. First sprint of the season in May 16th for me!
Thank you for such down to earth advice. I have my first sprint tri in early May and hope to do an olympic distance next year. I found I enjoy the training a lot more when I go with RPE and not too many in the moment stats. When I enjoy it I'm more consistent and see improvement. I'm also only competing with myself though🙂.
Omg, this is my favorite video ever...so many things jumped out at me that I find so relatable, but I think what struck me the most was the whole training plan thing...my life is so busy with work and kids and adventures with my family in my free time, so I steal time during the week to fit it in when I can and it all adds up, cumulatively there’s a huge pay off, and I know for sure that’s true, having finally done my first triathlon, just Olympic distance, but I found it to be quite fun and even easy based on the training I’ve just Willy nilly fit into my life :)
@@JustinDoesTriathlon haha no worries! Having the experience of just going for it and finally doing a triathlon for myself was AMAZING!!!! it’s like, after you’ve gathered all the tips and tricks and done all the training, all that’s left is to just go for it, and now that I did it, it took out so much of the mystery and fear for me, it was epic and I can’t wait to do it again! I’m following your progress as you train for your half! That’s my next goal! You’re my idol haha!!!!best of luck!
I agree with the recommendations for new triathletes, it does not need to be super expensive partly why I started my RUclips channel to help show people it doesn’t have to cost the earth. And to be fair your channel inspired me to give it a go 👊
Great advice, love your channel. If the event is close by I download the race map and bike/run the course as part of my training. Thanks for the reminder to run my own race!
Re watched this video, doing maple valley 70.3 needed the swim form check and your right got to remember to race my race. Hope you are good and to see some new content from you in the near future. Steve
Hey Steve, thanks for checking in! I'm good, have just needed a mental break. Haven't had my head in the game 100% but I'm turning it around, and I'll have a video out within a week or two! Say hey if you see me at MV! Should be a blast.
I will do that I’m super stoked for it, it’s all good that you haven’t made any content lately, I’m sure you have. A real job and a family, not to mention that no matter how you slice it this training takea ton of time.
In this sport I have learned consistency is king. I dislike it when people give the advice "well triathlon is an expensive sport you should have thought of that before getting into" after giving the $600 dollar watch recommendation.
Great video Justin. You're completely point with what you've said in the video. The 80/20 thing annoys me. As you say, it's not the whole process, it's part of the process. Good tip on using Google Maps for a course reference especially for the swim sighting!!
The 80/20 thing (e.g. polarized training) though is pretty much scientific fact though once you move beyond 6+ hours per week. The 80% can be shimmed lower the closer you are to 6...but the higher you go..you actually get more towards 85%+. But how you split up the "20" though is highly athlete dependent. There is a plethora of data backing this up time and time again and a lot of data also backing up that long term "sweet spot" plans are a good way to blow people up. Or is it possible that every single top tier athlete on the face of the planet is "doing it wrong"? Getting hung up on exactly 80 or exactly 20 is a valid point..but to stay that it is "annoying" is a bit of lulz.
@@trepidati0n533 you've either misinterpreted my message or I didn't make myself clear. I agree with polarised training, but as you said (which I clearly didn't) it needs to be adapted to the individual not adhered to blindly which I think some people have done without understanding the premises behind it.
A lot of pacing problems boil down to learning to listen to your body. Using a watch or computer to give you a number, whether it's speed, time, heart rate, or power is just a number unless you know how to interpret that number and what it means to you.
I have a strong opinion about ratty t-shirts w/ stretched out, wrinkled collars 8:40. 😇😃😂 Did you ever watch the 60 Minutes show? You’re like a very young Andy Rooney (which is totally a compliment). Keep up the good content Justin!
Try calling around your local shops and asking if they have a 'saddle demo program.' A lot do, where you can try out a whole bunch and find the one that works for you. I very much empathize; it took me a LONG time to find the right one for me. Couple notes, more expensive does not equal more comfortable, and if it's not working for you in a day or two, it's probably not going to work long term (at least in my experience.)
@@JustinDoesTriathlon thanks so much for the advice. I was wondering how long I should give a saddle before I give up on it. Didn't know if I needed to try it out for a while or not.
Not tooooo long. It depends on how new you are to cycling. If you're relatively new in general then you're also trying to let your body adapt to being on a saddle, which can take a few rides (let's say 3-10). But if you're still having discomfort then something should change. If you've been riding a while, I think you will know pretty quickly if a saddle works or not. Definitely don't feel the need to "tough it out (and I'd question any shop telling you to.). I had discomfort for years because I tried to make one specific saddle work because it felt like the whole internet loved it, so I assumed it was a me problem. Nope, it just didn't work! Good luck! I know it can be super frustrating, but when you find the right one you'll know.
1:46? I didn't blow it, that's why it's a cut. I stop talking when I have to actually "ride." You can see me start to squeeze the brakes if you look closely. But hey, I'll never claim to be perfect. I've been hit running and know multiple people hit and seriously injured on a bike. I take safety as seriously as I can, because safe cyclists = fewer motorists mad at bikes. But you're right, safety should always be top of mind for everyone, so I understand. I can always do better.
Yep... I'm a 60 plus yo. mulit-IM finisher and have been doing all triathlon distances for over 35 yrs... and I can't tell you how many athletes (mostly younger) have passed me in the morning and later I pass in afternoon BUT I frequently stop and ask if they are OK while they puke up on the side of the road or lay spread out on the ground. Like it has been said since I started the sport... it is not about going fast. It is about slowing down the least over time.
I have three controversial opinions. Two connected to the bike and one general. Each of which would transform triathlon, especially for amateurs. 1. Ban tri bikes. It's not a time trial, but a race. Tri bikes are expensive and deadly. 2. Allow drafting in all races. They already do in the Olympics. Drafting is a normal part of road biking. 3. Randomize the order of triathlon races. This I think would just be fun as a fan. Who would win Kona or the Olympics as a bike, run, swim, or, in the following season, as a run, swim, bike?
"Hey, I want to start cycling and possibly do tris" "yeah, you need Cervelo P5X in ENVE solid disc wheel and you must only ride in a speedo! And the best way to get fast to follow the fastest peeps on the bike until you can keep up!"
"oh your race course is hilly? Get a standard crank and 11-25 and ride it every day until you make it to the top. Optimal training is DEFINITELY just hurting yourself as much as possible every day until you quit or win."
Peeing in your wetsuit is probably one of those weird topics that is divisive. I find that I get acclimatized to the cold water around 400 meters into a swim and start to calm down. But I don’t usually relax properly and start breathing bilaterally until I pee. A good pee seems to help me break through the mental doubt barrier and get on with the swim. Haha
I agree about expensive technology. I have a COROS Pace watch. It’s great. 25 hour battery life in GPS mode. Tracks what you need. It’s not touch-screen, but who cares. It’s cheap and good.
Very good pacing advice. Mirrors my experience. Only advice I would add is for the swim: "Relax". You will breath more easily, float higher and go faster.
Lol me: “I don’t feel like working out this morning. What’s new on RUclips?” You: “I didn’t feel like getting on the bike this morning, but once I’m on there, I never regret it” Me: DAMNIT long story short: I’ve done my workout and feel GREAT. Thanks friend.
Looking forward for your full gear setup, bike computer, power settings and nutrition ... my first half distance Tri (not Ironman 70.3 branded) coming in the 4th of july!
I mean this in the nicest way but any advice from triathletes or cyclists on aesthetics is ridiculous. I wear t-shirts, shorts over my cycling shorts, and I even wear low cut socks when riding. No one cares how you look. Train hard and race.😀😀
How do you modify your intensity on the bike based on the distance of the race? Do you use IF to dictate your pace, and if so what IF do you use for each distance? So, IM, Half, Olympic, and Sprint... I ask because I can find a lot of info in this area about Ironman but I do mostly sprints and olympics.
This is a super good question and I'm going to pin it with the hopes someone can get to it quicker than I can. If not, I'll come back to it this weekend. The super short version is that I'd focus more on total TSS for the ride, and then from TSS, calculate back your NP needed for the expected duration. Your FTP is a constant, NP and duration will vary to result in a final TSS; occording to Friel, something like 40-60 TSS for a sprint ride, and 90-110 for an Oly.
Great watch!
1. I always suggest people get a watch they can afford and consider saving for a better watch if it prevents them from having to upgrade too soon.
2. Though training is individual, I still try to present any research driven data to friends with whom I am discussing training strategies. For instance, they have shown the three swims per week is the most optimal number of swims for making gains, vs two or four or more swims. There’s also enough data to show that an 80/20 split of endurance steady state to high intensity training is a good place to start for most. I feel that doing a little homework gives me the ability to explain to a new athlete why I started with these numbers and then what I saw that brought about adjustments later.
Thanks for the content and have a blast in St, George! I was at Galveston 70.3 and cheering some teammates on. First sprint of the season in May 16th for me!
I use my Garmin 235 though it's a pain for the swim. It was inexpensive, refurbished.
Thank you for such down to earth advice. I have my first sprint tri in early May and hope to do an olympic distance next year. I found I enjoy the training a lot more when I go with RPE and not too many in the moment stats. When I enjoy it I'm more consistent and see improvement. I'm also only competing with myself though🙂.
Ooooh nice! Hope you're enjoying the process :)
Omg, this is my favorite video ever...so many things jumped out at me that I find so relatable, but I think what struck me the most was the whole training plan thing...my life is so busy with work and kids and adventures with my family in my free time, so I steal time during the week to fit it in when I can and it all adds up, cumulatively there’s a huge pay off, and I know for sure that’s true, having finally done my first triathlon, just Olympic distance, but I found it to be quite fun and even easy based on the training I’ve just Willy nilly fit into my life :)
Hey congrats on your Oly! Sorry I didn't get the Oly tips video done in time, but well done!
@@JustinDoesTriathlon haha no worries! Having the experience of just going for it and finally doing a triathlon for myself was AMAZING!!!! it’s like, after you’ve gathered all the tips and tricks and done all the training, all that’s left is to just go for it, and now that I did it, it took out so much of the mystery and fear for me, it was epic and I can’t wait to do it again! I’m following your progress as you train for your half! That’s my next goal! You’re my idol haha!!!!best of luck!
I agree with the recommendations for new triathletes, it does not need to be super expensive partly why I started my RUclips channel to help show people it doesn’t have to cost the earth. And to be fair your channel inspired me to give it a go 👊
I really like your channel. Pain talk that I use. I’ve done 4 sprint and I’m going to try Olympic. Keep making these brother. Peace be with you 🚴♂️
Thanks Brian, you too!
Great advice, love your channel. If the event is close by I download the race map and bike/run the course as part of my training. Thanks for the reminder to run my own race!
Thanks!
Re watched this video, doing maple valley 70.3 needed the swim form check and your right got to remember to race my race. Hope you are good and to see some new content from you in the near future.
Steve
Hey Steve, thanks for checking in! I'm good, have just needed a mental break. Haven't had my head in the game 100% but I'm turning it around, and I'll have a video out within a week or two! Say hey if you see me at MV! Should be a blast.
I will do that I’m super stoked for it, it’s all good that you haven’t made any content lately, I’m sure you have. A real job and a family, not to mention that no matter how you slice it this training takea ton of time.
@@stevendaddyrue8026 This is all true!
In this sport I have learned consistency is king.
I dislike it when people give the advice "well triathlon is an expensive sport you should have thought of that before getting into" after giving the $600 dollar watch recommendation.
Great video Justin.
You're completely point with what you've said in the video.
The 80/20 thing annoys me. As you say, it's not the whole process, it's part of the process.
Good tip on using Google Maps for a course reference especially for the swim sighting!!
The 80/20 thing (e.g. polarized training) though is pretty much scientific fact though once you move beyond 6+ hours per week. The 80% can be shimmed lower the closer you are to 6...but the higher you go..you actually get more towards 85%+. But how you split up the "20" though is highly athlete dependent. There is a plethora of data backing this up time and time again and a lot of data also backing up that long term "sweet spot" plans are a good way to blow people up. Or is it possible that every single top tier athlete on the face of the planet is "doing it wrong"?
Getting hung up on exactly 80 or exactly 20 is a valid point..but to stay that it is "annoying" is a bit of lulz.
@@trepidati0n533 you've either misinterpreted my message or I didn't make myself clear. I agree with polarised training, but as you said (which I clearly didn't) it needs to be adapted to the individual not adhered to blindly which I think some people have done without understanding the premises behind it.
A lot of pacing problems boil down to learning to listen to your body. Using a watch or computer to give you a number, whether it's speed, time, heart rate, or power is just a number unless you know how to interpret that number and what it means to you.
Yep, hugely. One of the best things that comes with experience is the ability to adjust on the fly based on the day.
Spot on advice, Justin! And 🙏 for the CO2 sharing 😁
I have a strong opinion about ratty t-shirts w/ stretched out, wrinkled collars 8:40. 😇😃😂 Did you ever watch the 60 Minutes show? You’re like a very young Andy Rooney (which is totally a compliment). Keep up the good content Justin!
Man I used to live for the Andy segments at the end! That's a great compliment 😍 and hahaha yeah justindoesfashion is definitely not me 😅😬🤣
Just wanted to leave a totally non cycling comment.... The Cherry Blossoms at UW are absolutely stunning... ok... as you were... lmaooo...
Oh man, they're SO nice
So your saying ftp 220 race pace 250 going out at 320 isn’t sustainable?
Just gotta send it 🚀
@@JustinDoesTriathlon full send/slow jog I just think of all the people i pass and then can draft off as a fall back through the field
Justin once again dropping truth bombs. Thanks for always nicely telling people to stop buying crap they dont need and get to train.
Haha I try!
Trying to get advice on a saddle sucks. People be recommending super expensive saddles for my 300 dollar handmedown roadie. Like wtf.
Try calling around your local shops and asking if they have a 'saddle demo program.' A lot do, where you can try out a whole bunch and find the one that works for you. I very much empathize; it took me a LONG time to find the right one for me. Couple notes, more expensive does not equal more comfortable, and if it's not working for you in a day or two, it's probably not going to work long term (at least in my experience.)
@@JustinDoesTriathlon thanks so much for the advice. I was wondering how long I should give a saddle before I give up on it. Didn't know if I needed to try it out for a while or not.
Not tooooo long. It depends on how new you are to cycling. If you're relatively new in general then you're also trying to let your body adapt to being on a saddle, which can take a few rides (let's say 3-10). But if you're still having discomfort then something should change. If you've been riding a while, I think you will know pretty quickly if a saddle works or not. Definitely don't feel the need to "tough it out (and I'd question any shop telling you to.). I had discomfort for years because I tried to make one specific saddle work because it felt like the whole internet loved it, so I assumed it was a me problem. Nope, it just didn't work! Good luck! I know it can be super frustrating, but when you find the right one you'll know.
Unsubscribed when you blew through a stop sign.....
1:46? I didn't blow it, that's why it's a cut. I stop talking when I have to actually "ride." You can see me start to squeeze the brakes if you look closely. But hey, I'll never claim to be perfect. I've been hit running and know multiple people hit and seriously injured on a bike. I take safety as seriously as I can, because safe cyclists = fewer motorists mad at bikes. But you're right, safety should always be top of mind for everyone, so I understand. I can always do better.
Stopped the other day to ask if someone needs help swapping a tube. They didn't need help but asking cost me nothing.
Exactly!
Yep... I'm a 60 plus yo. mulit-IM finisher and have been doing all triathlon distances for over 35 yrs... and I can't tell you how many athletes (mostly younger) have passed me in the morning and later I pass in afternoon BUT I frequently stop and ask if they are OK while they puke up on the side of the road or lay spread out on the ground. Like it has been said since I started the sport... it is not about going fast. It is about slowing down the least over time.
I have three controversial opinions. Two connected to the bike and one general. Each of which would transform triathlon, especially for amateurs. 1. Ban tri bikes. It's not a time trial, but a race. Tri bikes are expensive and deadly. 2. Allow drafting in all races. They already do in the Olympics. Drafting is a normal part of road biking. 3. Randomize the order of triathlon races. This I think would just be fun as a fan. Who would win Kona or the Olympics as a bike, run, swim, or, in the following season, as a run, swim, bike?
"Hey, I want to start cycling and possibly do tris" "yeah, you need Cervelo P5X in ENVE solid disc wheel and you must only ride in a speedo! And the best way to get fast to follow the fastest peeps on the bike until you can keep up!"
"oh your race course is hilly? Get a standard crank and 11-25 and ride it every day until you make it to the top. Optimal training is DEFINITELY just hurting yourself as much as possible every day until you quit or win."
@@JustinDoesTriathlon 🤣🤣🤣
Peeing in your wetsuit is probably one of those weird topics that is divisive. I find that I get acclimatized to the cold water around 400 meters into a swim and start to calm down. But I don’t usually relax properly and start breathing bilaterally until I pee. A good pee seems to help me break through the mental doubt barrier and get on with the swim. Haha
Ooooh that's a good one
I agree about expensive technology. I have a COROS Pace watch. It’s great. 25 hour battery life in GPS mode. Tracks what you need. It’s not touch-screen, but who cares. It’s cheap and good.
Man, I feel like I'm a crazy person for being like, "I just want buttons! I don't want to deal with swipes!" I'm just sitting here yelling at clouds
great video Justin! looking forward to seeing your race
Thanks Bonn! Getting hyped! :D
Very good pacing advice. Mirrors my experience. Only advice I would add is for the swim: "Relax". You will breath more easily, float higher and go faster.
Good luck in your race, love the Seattle shots.
good feedback for everyone on pacing - especially bike pacing for 70.3 St. George. Save energy for Snow Canyon and the run!
Yeah, that's gonna be *fun*
Lol me: “I don’t feel like working out this morning. What’s new on RUclips?”
You: “I didn’t feel like getting on the bike this morning, but once I’m on there, I never regret it”
Me: DAMNIT
long story short: I’ve done my workout and feel GREAT.
Thanks friend.
Good, that's what I like to hear. 🤜
Looking forward for your full gear setup, bike computer, power settings and nutrition ... my first half distance Tri (not Ironman 70.3 branded) coming in the 4th of july!
Might be a little late, but it's coming! This week has drained me lol. That'll be an awesome race!
I mean this in the nicest way but any advice from triathletes or cyclists on aesthetics is ridiculous.
I wear t-shirts, shorts over my cycling shorts, and I even wear low cut socks when riding.
No one cares how you look. Train hard and race.😀😀
Okay you have crossed the line 😱😱😉
Great video. Glad you are getting some distance in. You got this. Enjoy :)
Thanks man, trying! 🤞🤞