Train For Your First Triathlon! | Zero To Hero Tri Plan Ep.3

Mark & Alex are in Samorin and have found some time to bring us an update on how training is going, and go through Alex's thoughts and worries as we edge ever closer to race day! Check out the full plan 👇
Sprint Plan 👉 gtn.io/TriPlan
Workout Documents:
- gtn.io/TriWorkouts1
- gtn.io/TriWorkouts2
- gtn.io/TriWorkouts3
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Watch more on GTN...
📹 Zero To Hero Tri Plan Ep.1 👉 gtn.io/FirstTriPlan
📹 Zero To Hero Tri Plan Ep.2 👉 gtn.io/Zero2HeroEp2
Music - licensed by Epidemic Sound:
ES_2mg - Auxjack
ES_Crosshairs - BLUE STEEL
ES_Good Habits - Dylan Sitts
ES_Habitat - Dylan Sitts
ES_Hey Pal - Dylan Sitts
ES_Monte Carlo - Ballpoint
ES_Overnight Oats - Dylan Sitts
ES_Peekskill - Dylan Sitts
ES_Prom Night - Auxjack
ES_Queens - Dylan Sitts
ES_Stood Up - Dylan Sitts
Photos: © Triathlon / Getty Images
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[@agenthoini]

Just to add the opposing view to a few commenters, dont use your sponsors to get alex a better bike. Half the fun of this series is it being relatable and seeing what alex can do on the bike he already has is a huge part of that for me :D

[@jojo4shosho]

100% agreed

[@porsupuest0]

I’ve been following Alex’s progress with interest. I have my first triathlon (also a sprint) next Saturday 4th Sep. I booked it last minute as I wasn’t sure my bike was going to be delivered (been on order since may!). It arrived a week and a half ago and I dove straight in and booked a place on the tri - I’ve done two brick sessions - last sat and today the first was 800m swim/20.2km bike on the actual tri course and managed a 19min swim and a 45min bike. Today I did a 20km bike to a 5km run around my home and managed a 42min bike and a 24:44 run which was a PB for my 5k time. I’m hoping for a tri time next sat of around 01:30:00 with something like a 17:30 swim, 2:30 T1, 43:00 bike, 01:00 T2 and a 26:00 run 🤞🏻 I’m 38 yrs old and in jan of 2020 I weighed 144kg (22st9/317lbs), I lost 70kg (11 st/154lbs) and got fit swimming and running so getting a bike and doing a tri seemed like the obvious choice - I found GTN and am hooked! Good luck Alex! Can’t wait to see how you get on!

[@jonathanzappala]

Go get it! Excellent work

[@jamiefuhrman403]

Very impressive, good for you!

[@umuraydin4337]

How did you do mate?

[@porsupuest0]

@@umuraydin4337 I finished in 01:37:32 which was a little slower than I was hoping, I was aiming for just under the 01:30:00 mark. I was a fraction slower in the swim and bike than I wanted, but the run was what really did me - it was a 5.2km trail run with long wet grass for much of it. It felt like I was climbing stairs the whole way round, I was aiming for more like 25mins on the run. Still if I get a bit quicker on the transitions and train a bit more off road, I’ll get there! I loved it, it will be the first of many! S: 18:36 T1: 2:00 B: 45:08 T2: 0:55 R: 30:51

[@umuraydin4337]

@@porsupuest0 Great work!! I think you will get way better in near future

[@shanethos]

Practicing going from swim to bike is useful as well, going from that horizontal position to vertical can leave you feeling a bit dizzy/disoriented for a few seconds coming out of the water if you're not used of it so could be worth trying before your event. Best of luck

[@thechristiancuber2716]

That’s very true! I found that T1 is harder for me. Swimming take more energy for me so the first mile or two seem like a slog

[@meagangriffin5155]

I really love this series and resonate with Alex a lot. I love how supportive Mark has been throughout this series and is helping celebrate the little wins along the way :) Keep going, Alex! You got this!

[@SBoots29]

I remember the nerves on my first triathlon. Enjoy the people but realize you are there for you. Trust your training. Put some aero bars on that bike of yours, it will help a little. Great video.

[@GavinHarte]

That nice little river is the Danube. One of the longest in Europe 😂

[@NiallMoody]

This series has been brilliant as I am doing my first triathlon at Blenheim at the same time so all the worries Alex is talking about are the same as the ones I am experiencing. The swim is the big worry for me. I am sure it will be fine but it feels terrifying at the moment for some reason.

[@livinginsyn4814]

I've been doing tris for almost 10 years now and the swim still gets in my head. Trust your training and you'll do great!

[@jc74435]

Loving this series. Keep it up guys!

[@gav3723]

Going on my second sprint tri this Sunday the 5th Sept. Swimming's by far the hardest for me as I'm rubbish at it. Currently taking me 12 mins to complete it. I'm proper jealous that yo have team GTN backing you and I'm sure you will nail it, best of luck in 3 weeks, your progression will come on in leaps and bounds. Wish you all the best

[@JamesWhite1]

timestamp 1:13 I do not look as composed as that after a 30 minute run! haha great job Alex

[@lergray]

I am timidly looking at triathlon but I was always like "but what if I am so tired that I can't front crawl anymore, will they disqualify me for easier swimming?". Now I know it'll be fine! Thanks so much for mentioning switching to breaststroke

[@JPDynamics]

lovely shorts lex!

[@carlonuqui6533]

Cant wait for the next episode

[@pinjaliina]

Good luck with your first triathlon, Alex! I think it's too close to the race to start thinking about swimming technique, but watching your swimming, I think that a few practice sessions post race with Heather or any other really competent swimming coach would do marvels, and I think that many viewers would agree. And never mind the tumble turns; they're a nice gimmick, but you've got no need for them in open water anyway. By the way, funny that you mentioned that your goal on Zwift is to buy a new bike soon. I only used Zwift for the first time during the last winter and I never did that; I just bought some lightweight wheels as soon as I could afford them, and chose the climb Mt. Everest challenge. Then, after completing the challenge at some point during my rides, I automatically got a Trek Emonda, which is one of the best road bikes on Zwift anyway. And I had only reached the level 11 at that point.

[@edpowell4838]

nothing ever happens as well as we want but that doesent mean we havent made progress. keep it up!

[@ristoparnapuu]

I've never understood jelly legs after the bike. I usually feel quite warmed up and fast right after the bike in a brick session.

[@gracehollow6293]

Is there an episode 4 with an update on Alex's training?

[@jonathanzappala]

Running with a professional and a guy training for a 2:30 marathon, jumping right in the fire haha.

[@L0e0e0L]

Planning to visit Karlovy Vary World Triathlon CUP? You are quite close

[@chloemuddiman5152]

I would love to have this kind of workout plan! I really want to do a triathlon but not sure where to start! I do spinning classes at the gym atm and run on the treadmil. How old are you if you don't mind me asking? I'm 31.

[@Appetite4Rose]

There’s a 400m uphill run from the end of the swim to T1 on the Blenheim course 😅

[@cameronramsay8054]

Hi Mark and James, I just completed my first sprint triathlon at Dorney Lake over the weekend in 1h11. It was my first time pushing that hard for that long using my clip on aero bars, I found my hamstrings felt very tight for the 2nd half of the bike and for the start of the run. Additionally, I have some pain in both of my Achilles after the race. Any advice on changes to make? #gtncoachescorner

[@jobanski]

I don’t do “tumble-turns” because I feel it gives me a false representation of my swim speed per 100m, but mostly due to how dizzy I feel after flipping. 🤷‍♂️

[@pierce9128]

Maybe gtn could arrange one of the bike companies to sponsor an entry level road bike for him to use.

[@janknoblich4129]

2:27 what is a brick session?

[@_TopG]

Why did I go for the Olympic distance 😩

[@jhk02211]

looks like he has lost a lot of weight.

[@cd2844]

Anyone have any tips on not getting motion sickness in a pool? OK with breast stroke but not OK with crawl 🤢

[@alvarorodriguez1592]

I have suffered from motion sickness in the ocean. I would say approaching the crawl as if it was a dance, like a vals, which you are learning. So, not caring about speed at all for the moment and focusing on technique and feelings of flowing and coordination. I think that should help you in seeing what it is about the front crawl that gives you motion sickness. I am guessing it can be related to 2 things. 1. Most probably you move your head too much. Try focusing on feeling how relaxed your neck is. Leave your head floating freely looking down and rotate your body around that axis of stillness. 2. Maybe you are drinking pool water and that gives you feelings of being revolted, which can be mistaken with motion sickness. Best of lucks :-)

[@cd2844]

@@alvarorodriguez1592 thank you!

[@hamishross3285]

Surely they can get him a better bike

[@ShantanuCreator]

First comment ❤❤❤❤❤

[@overdrivelc16]

Massive congrats!!

[@janosaw1916]

@@overdrivelc16 Your reply has more likes then the comment

[@overdrivelc16]

@@janosaw1916 Smoothly harvesting the fame from first comment ;)

[@sayjelpatel8083]

Dua lipa

[@nilsmack7657]

Somebody get Alex a proper bike out of the GTN stable, geez!

[@Choedron]

Running that distance, on Zwift, and no sweat and talks like the HR is in the low 100? I think not 😂 🤣 Be honest about the editing please 😂 🤣

[@Choedron]

Besides, the GTN has become too much testosterone 😂 🤣

[@A.triphil]

Also 4km in 30 minutes, yet the workout shows run at 6.2kph at the fastest doesn't add up to me, either way keep pushing Alex

[@agenthoini]

@@A.triphil it shows 6.2 mph rather than kph

[@garrytrillo]

What treadmill is Alex using?