Can I Drink Just Water In Training & Races?| GTN Coach's Corner

Can I drink just water in training & races? Why do my feet hurt some much on a long run?
How do you prep for crosswinds? Can I do a 70.3 3 weeks before a full distance? Should I do two 4-month programs to get me to a race in 8 months? Mark & James answer your latest #gtncoachescorner questions!
Intro 0:00
Walk/Run 30km Difficulty? 0:28
Drinking water only? 3:20
Riding in wind 5:48
70.3 three weeks before a full? 8:45
8 months to train for a half marathon? 11:45
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[@marathoner_Ali]

I never used commercial drinks. All I ever use is water with 1/2 tsp of Himalayan pink salt and 50ml of fresh lemon juice. I've used that in 70.3 tris, marathons, and hill runs of up to 57km, and that's in temps of 35°+ here in Türkiye.

[@188352501]

@7:30 can you make a bike skills and drills video.

[@jszn]

Really happy to see that you recommend foot exercises, if you only swap shoes the issue probably will stay there (you are just masking it), but if you exercise your feet the pain will decrease.

[@stephenneal23]

For a sports drink replacement I use electrolyte capsules. They worked real well during a 70.3 and full distance, but I may have overdone it with 1 an hour during the bike on the full distance because my sweat was stinging my eyes during the run.

[@9danke]

I realize this is very non-commercial, but I’ve had great gains in foot and knee pain by intermittent use of zero drop, almost zero pad shoes. This barefoot”barefoot “ running has really trained my body to help itself

[@jszn]

Well, there is a shoe company that is quite clearly sponsoring the channel! However I really believe that this is just their opinion. They haven't really tried barefoot running and the barefoot trend hasn't really picked up into the runner's world, only people focused on health and longevity are keen to try the "barefoot" shoes.

[@wilfdarr]

Dito. Going from heel running in fancy shoes to toe running via "zero drop" ($15 pairs of beach shoes... yes they last about 200km, but for that price, who cares) took me from "stuck at 5k for 20 years because of sprains and strains" to "regularly running one 15+km long run once a week, 40+km per week, marathon runner in just 3 years, and this at 38 years old, after being legit stuck at 5km for 20 years of my adult life! I'm living proof that technique trumps equipment every day of the week! PS: I still use a pair of Nike Alphafly 2 to race, but because my technique is solid now I'm not tempted to cheat my stride and fall fall back into bad habits.

[@donishcushing8223]

I got a stress injury that knocked me out of my training program because my shoes weren't padded enough. Then again, I was mostly running on concrete. If I had access to a soft field near my home where I could do all my running then no padding shoes would be just fine I'd guess.

[@wilfdarr]

@@donishcushing8223 You run on your heels or your toes?

[@donishcushing8223]

@@wilfdarr mid-foot, but I tend towards the toes

[@SBoots29]

Excellent. Thank you for putting the training plan into perspective. I guess my problem is I feel I got to keep the foot on the gas pedal all the time. This will help in my 2024 planning. I'm also doing 2 less races this year. I do two duathlons in spring and then 3 Olympic distance and one sprint. Now the ones I am not doing I am going to volunteer for. This way I am still in the community having fun. Cheers, EH. (from Canada too)

[@MrStoenz]

Hey my question thank you very much :D

[@DaveStecker]

Through much trial and error I have found that my body needs about 1,000 mg of sodium per hour. Even during sprint triathlons. If I don’t, a cramp is nearly a guarantee. I personally use LMNT, and it’s been my game changer. I can actually sustain a high effort on the run without my quads completely locking up.

[@andrewmcalister3462]

I'd love to see GTN do a specific video on strengthening the feet.

[@Leeroy49]

Foot arch exercise really was a game changer for me.

[@Cycle_Brad]

I’ve had great success with the super high carb from Skratch labs. I’ve never had another supplement give me literally no intestinal distress.

[@larrylem3582]

I'll say the wind is a problem when it suddenly changes direction, even on a regular road bike with shallow rims. It plays havoc with your front wheel and if your cornering while descending, just letting it blow you to one side is usually not an option.

with that water thingy... I bought gymbeam hydrate+ tablets (Na, K, NaCl, Mg and Zn combined into one tablet) because I was getting cramps while swimming... it has very light taste, especially if you use it in bigger amount of water, in 90 min swim I go through 1-1.5l and in 1.5l if I use half tablet, I can't taste it there almost at all so... yeah if you don't like taste of sports drink, make your own

[@jonasvieth]

#gtncoachescorner Hi coaches, I am starting with Triathlon (Olympic and middle) next year. On the road I ride a Canyon Aeroad and wondered how I can get more aero for the upcoming events. Obviously an Aerobar sprung into mind but sadly Canyon isn’t offering one. How do you feel about a 3D printed mount? A lot of people seem to be happy with it but on the internet I have my problems to trust someone within one review. What would you recommend? PS: I’m a tall guy and my saddle is 160mm higher than my cockpit. Would I need some extension to get higher up?

[@bikeanddogtrips]

#gtncoachescorner Hey everyone, I do all of my riding indoors on Rouvy and really enjoy hill climbs (did the 3 Ventoux routes on Saturday evening - sault, bedoin and malaucene) and usually ride the Ventoux Malaucene ride between 1 and 3 times per week (favourite route). Anyway I have set myself a goal of a 15 minute improvement by this time next year (just did a 1 hour 27 pb about an hour ago). Now apart from doing some weight based exercises such as squats and deadlifts, would I be better off focussing extra rides on: 1. More hilly rides - either steeper climbs or more elevation. 2. Increase the number of flat routes - but at a much longer distance - say at least double what I would typically do for a climb but at a low cadence hard effort If it helps, Strava reports my current 4 week average at 7294m per week and I have no life . Thanks

[@ThePillProfessional]

#gtncoachescorner. I live in Canada and training for my first 70.3(Muskoka) in July. How can I train for the swim? The local pool ( 30 minute drive)only has public swim access for an hour a day (when I am at work) and an hour at 8:30pm. Do I wait until spring and focus hard on the swim then when the lake water isn't frozen over? Any swimming I manage to get in now is very sporadic.This is my very first triathlon!

[@jamiefuhrman403]

#gtncoachescorner Could you discuss the benefits of aqua jogging and provide a few key pointers for anyone looking to give it a try, whether due to injury or exposure to another form of cross-training?

[@noahsshow8153]

#gtncoachescorner Hi guys, I am training for my first 140.6 in August next year but have been unwell for the past week and have missed half a dozen sessions, should I add these on to my training plan for over the next couple of weeks or forget about them and move on?

[@wilfdarr]

Have you tasted your sweat? If that's what's going out, thats what should be going in!