Fitness Tests: Am I Ready For A 70.3? | GTN Coach's Corner

Replacing running with swimming, or strength work after a broken leg? Why don’t the elite athletes breathe bilaterally? How do I know I’m ready for a 70.3? Do I still need carbon shoes? How do you do sessions in 91m long pool? James & Heather answer your latest #gtncoachescorner questions!
0:00 Intro
0:30 Returning To Training & Racing After A Broken Leg?
2:38 Should I Breathe Bilaterally? #60seconds
4:20 70.3 Fitness Tests
7:43 Do I Need Carbon Running Shoes?
10:30 Swim sets in a 98m pool?!
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[@gtn]

Have another question you need the answer to? Leave your questions under any GTN vid with #gtncoachescorner and we will try to answer them in an upcoming episode 🙌

[@TheHutch000]

Just did the Mallorca. Ironman no 5. What I learned - Do more BRICK sessions, stick to your numbers on the day. To improve Get A Coach!

[@gtn]

Great tips! Well done on the Mallorca Ironman 🙌 Did you get your training correct?

[@deepblueoceanchild]

Thank you, Heather and James! That was very helpful, as were some of the comments from other people swimming in 91m pools (no, they're not heated 😅; yes, I did swim over the winter). Your answers make sense, I'll work with that. Really appreciated, thank you so much!

[@briannaolsen3394]

Loved it!

[@davidjenkins4928]

Thank you for answering my question, I completed the aquabike and am looking forward to eventually doing a full triathlon when I'm fully fit 👍🏽

[@civiSapper]

Just completed the ironman 70.3 Morro bay with a 6hr 26 min finish. Wanted to finish sub 6 but first go I’m happy. Thanks for the info.

[@mioszmaciejczak8036]

I’ve been also using the 91-meter lido (100 yards Lido by Tooting Bec) and I was mostly using it for endurance training and for drills/technique sessions I would go to the different pool. I think swimming in such a long lido my boost up the confidence of covering the triathlon distance (as there is no wall every 25m) and also help you adapt to the cold water and to test out your wetsuit 🙌

[@gtn]

Sounds like a great place to train 🙌 Are you building up to some goals this year? 👀

[@mioszmaciejczak8036]

@@gtn my first ever 70.3 in Weymouth 👀

[@lizzobeach5179]

91 meters sounds like a 100 yard pool (technically 99.52) so finding USMS yards based workouts should be easy as there are thousands. Agreed on everything you guys said and yes, very lucky to train there. Love LCM so a 100 yard pool would be super fun!!!

[@nickc4716]

I went to that Cambridge Lido once when I was in town for work. A great facility, but yes, it was pretty cold.

[@taylor1991]

I live here and it's awesome. Although it never warms up, ever

[@SBoots29]

Excellent advice. I use bilateral breathing but change to single side when speed is required. Also single side when open water and wave action is on a certain side. Speaking of open water the ice is off the lake. Wetsuit and here we go. Lets see how the sighting is going to go and as I try to keep a straight line. Everyone else does 1500 meters and I do 2000. LOL. Cheers

[@wojciechbusz]

Thanks so much James! Makes a lot of sense. Will use this tip this weekend at the Outlaw Half in Nottingham. All the best

[@gtn]

Our camera operator, Belinda, seen in 'Building A Super Triathlon Bike For Under $1500!' 👉 kzbin.info/www/bejne/qZKqqKGanLWFpLs will be there too! Good luck and let us know how it goes! 🙌

[@wojciechbusz]

@@gtn awesome! Good luck to Belinda 💪🏻💪🏻

[@wojciechbusz]

@@gtn looks like Belinda did really well! Congrats to her. I had a very weird day - the goal was to try to go sub 4:30h; swim was ok, but when I got out of the water, I pretty much froze and for the next 90 minutes on the bike I couldn’t stop shivering and was just looking for an ambulance to stop, get a thermal blanket, get warm and DNF 🙈 somehow I got warm in the end, got through the bike and ended up even finishing the run. Wasn’t fighting for a result anymore after that horrific time on the bike, but at least I got a cool medal and a finisher t-shirt 🙌🏻 will be back next year to smash this course and show it who’s the boss 💪🏻

[@gtn]

She did! Absolutely brilliant that you pulled it together to finish the race! 🎉 Races like this teach us more than any good race could, so next time you'll smash it! 😉

[@notmyrealname6272]

Yeasss. Finally mention of aqubike. 🎉

[@SandyWhisker]

A couple of comments I hope are of use, regarding carbon plate shoes I can run at almost any pace with the Nike Vaporfly Next % 2 model but in the Saucony Endorphin Pro 3 I can only run at tempo pace or faster. At easy pace they don’t react well and cause a bit of discomfort. So I think you’re right that it’s down to the individual to find what works for them. With respect to 70.3, I think it’s extremely useful to build up to running the full Half Marathon in training as your long Z2 run. This is great psychologically and for mechanical endurance. Cheers and hope to see some of the crew in Lahti perhaps!?

[@marie-louisekarlander2366]

Thank you for this video. Yes I’m also a strong runner with not so fast speed. 😉The carbon shoes make me faster , and also less fatigue (?). I don’t like to slow pace with them just my competition speed. Swimming and length of pool. In our small town in Sweden, we got 4 swimming clubs since many years. You could say that three of them are “farming”clubs to the biggest club in central. Those smaller clubs who swim in just 16 m pool they got the best butterfly swimmer. As a x music teacher I understand why - they did not loose their technique before they reached the other side of the pool. My violin teacher said-never play wrong. That is what happens with those kids . They don’t “play wrong “ butterfly. The kids who swim in 25 m pool get tired and loose their technique. So - drills not too long and rest enough before next drill. That’s what I think and you seem to agree.

[@michaeliorg4980]

I have only done 1 full Ironman and one half Ironman. Both I did with little training. My two main goals were to finish and have fun. Their advice about doing at least the full distance swim and bike is spot on. The week before the full I swam 4500 yards and three weeks prior I biked 100 miles. It really helped my confidence because I went into the water knowing that I was capable of swimming that distance.

[@gtn]

Great tips Michael! Well done on the Ironman, what tips would you give someone working on their first event? 👀

[@michaeliorg4980]

@@gtn my biggest tip would be to stick to your training plan. But, if for some reason you can’t or don’t, then have confidence in yourself and your ability and take each event one at a time and just have fun being a part of a spectacular event.

[@dbo4506]

You can absolutely run 21km at a decent pace in the lead up to a 70.3. It’s only 21km. It’s not a full marathon.

[@bobbyatkinson4539]

Hi GTN! Love your videos. I had a question for you: I had a fairly heavy training block this winter and it seems I didn't leave myself enough recovery days between my harder sessions, and I developed some overuse tendinitis in my hamstrings last week (seen physio already). I have a 70.3 race scheduled first weekend of June. Worst timing ever... Do you have any thoughts on recovery strategies and returning to racing when dealing with tendinitis? Is it a bad idea to try to race in June, only 3 weeks away? #gtncoachescorner

[@maple018]

Hi GTN! I'm training for my first triathlon (super sprint distance) later this summer and have loved watching your channel for motivation and tips! I want to wear a wetsuit for buoyancy but in August in Minnesota it will be hot air temperature and the lake will feel like bath water I'm told. Will I overheat in a sleeveless wetsuit? Thanks! #gtncoachescorner

[@AlastairScarlett]

Will any of you guys be at Holkham in July? Based on your advice here I think I am 'ready'! 😊

[@AlastairScarlett]

By 'you guys' I mean the GTN crew. 🙂

[@sarjannarwan6896]

Noticed Heather and Mark at the end of UTS on Saturday, I was too dead after the 50 to say Hi after the race. Hope it went well, Are you releasing a video on it?

[@gtn]

Mark at UTS, Heather and some special guests at Xterra UK, vids on both coming soon! Hope you had a great race too 🙌

[@cameronramsay8054]

#gtncoachescorner I just completed an Olympic distance tri this weekend and realised during it that I hadn’t thought much about pacing. How would you advise pacing an Olympic tri?

[@gordonchan89]

#gtncoachescorner Hey Heather, Mark and James! I've just gotten into Triathlons and recently learned to swim and completed 2 sprints! I'm generally quite fit as I train BJJ/wrestling, road and mountain bike but I've never been great at endurance sports but I'm working up to a Oly distance. In my first Tri (400/14/4), I noticed my heart rate sky rocket at the start of the run averaging 206 with a max of 216 bpm for 12mins before stabilising at around 190bpm. I figured this was a glitch in my Garmin watch's tracking but having done a second tri (300/13/3), this same pattern in my heart rate has happened again. I dont think the issue is related my watch as its the newest model and this has happened twice. My heart rate is also fairly normal in the swim and bike parts of the tri so I'm wondering if this kind of heart rate is normal or something I should worry about or is it perhaps the fact that running is my least trained discipline and I just need to change my training? I'm 33 years old and 76kg. Thanks!

[@nathanmelanson]

#gtncoachescorner It seems like every pro is at one training camp or another. What are training camps? Do they have specific training programs for the athletes? Or is it a place that has conditions, like hills or climate, that help them train for a race? Or is it just a code word that they are on vacation/holiday?

[@jonathanzappala]

A half marathon is short, no reason you can’t do it before race day, it shouldn’t take a lot out of you if you are doing it at race pace, because you didn’t swim and bike beforehand. I ran 6 marathons before I ever ran a half. I never saw it as an achievement. In high school we had many practice days with total mileage of 13-14.

[@markhamilton3700]

#gtncoachescorner I’m 57 and have completed a few Sprint Triathlons. I’m a strong cyclist and average runner. I swim 3/4 times a week but only breaststroke. Will this mean I can’t do a full triathlon? It’s only for fun and fitness, not to win! Should I learn front crawl? Old dog new tricks! Thanks GTN 🏊🏻🚴🏻‍♂️🏃🏻

[@joshuamayerak4747]

#gtncoachescorner Hey all, I am still new to triathlon and my question is about calf sleeves, I have found lots of articles that say you can wear them under a wetsuit to help with transition times, but is there any harm in swimming in them if you don't use a wetsuit. I have a few sprints this summer and they are not wetsuit required. Will the sleeves getting wet change the compression or create additional drag. Any guidance is appreciated.

[@heatherfell_oly]

If it's a non wetsuit swim then calf sleeves are not allowed, you'd have to put them on in transition.

[@grantormerod]

Hi coaches. GTN viewers may be able to help with this also. I have a disc and tri spoke (19mm width) and tubular. Is it worth keeping these wheels for a 70.3, or do I sell them and look for deep sections clincher or tubeless (88mm rear and 60mm front). It’s a big expense so I’m unsure what to do. Thanks

[@peachxblue]

91 meter pool??!!!! Do they allow visitors to come for a day pass? So jealous. Somehow my gym markets having "olympic sized pools" yet they are 20 yards. Helps you get good at flip turns but honestly has me choosing other pools even if further commute just for an extra 5 yards.

[@CarloS-dc9zm]

Hi Coaches. Thanks for this content. Just a follow up - how do you know if you are a responder or non-responder to a carbon shoe?

[@TheTrailRabbit]

Do they make you run faster and not hurt your feet? That's your answer.

[@jamescunnama3583]

Unfortunately the only way to really tell is with running economy tests on a treadmill. These are available to the public, but they aren't cheap. Otherwise simulated economy tests (heart rate comparison at same speed in controlled environment). But even these require you to have multiple carbon shoe options available to compare.

[@gtn]

Are Carbon Running Shoes For Me? 👟

[@jamiefuhrman403]

Just an FYI the description says 98m - might want to clarify the discrepancy.

[@joecheagaray]

I run using vivo barefoot shoes, what do you guys think?

[@Maniacks13]

Hello GTN. At the Moment i am 5 weeks away from my First IM. I have picked up a hip flexor strain. Can i increase my cycling Volume to prevent loss of running Fitness until race day? #gtncoachescorner

[@gilgaviria1]

#gtncoachescorner Dear GTN-Coaches, I come from a swimming and running background. Looking at my performance during the first couple of triathlons, I would say the aerobic fitness is doing quite ok, but I am struggling a lot to get power and speed on the bike. Even at very high perceived efforts, my heart rate stays pretty low. Could you recommend any trainings and exercises to improve the strength on the bike? Thank you very much, Daniel

[@TheTrailRabbit]

Try some 1 min on 1 min off VO2 max intervals. Need to really push above your comfort zone in terms of power to get your brain used to that intensity.

[@TamaEnergy]

I'm the same legs have no power to go faster but yet HR is like 120

[@stephenneal23]

#gtncoachescorner My pool will be closing for the summer and I'm going to only be able to swim once a week in the open water. Swimming is my best discipline, so I'm not overly concerned about losing technique, but is there something I can do to maintain my arm and shoulder fitness so I don't lose endurance or develope swimmer's shoulder. Thanks.

[@gtn]

Sorry to hear your pool is closing for summer! We've made a couple of videos about how you can train without a swimming pool, you can find the first episode here, we hope it helps 👉 kzbin.info/www/bejne/o5bKdIaKf92GhtU

[@TheTrailRabbit]

Get some swim resistance bands for dry land

[@jimjamthebananaman1]

Ski erg!

[@xprodigy1x674]

I just cycle.

[@CoelhoSports]

It's possible to measure if an elite athlete is receiving 5% improvement because of equipment because elites perform at such a consistent level where 5% is a significant difference. It is not possible to measure if average joe marathoner is receiving 5% improvement from equipment because their performances from one day to the next are outside that 5% margin. It's statistical noise. Train harder for 6 months, and just about every average joe can improve by 10%+. A 4 hour average male marathoner who trains hard for 6 months only needs to cut 24 minutes to 3:36 to improve by 10% and still not come anywhere near making the starting line for boston. How would it be possible to tell if that same guy realized "up to" 12 minutes (5%) improvement just from a shoe? If he finishes 12 minutes slower do you blame the shoe? Weather conditions, course, number of participants, race management, diet, attitude, and many other variables can easily swing a 4 hour marathoner's finish time by 12 minutes. Odds are, it wasn't the shoes.

[@TheTrailRabbit]

Did you try some carbon shoes before posting all this? They definitely make you run faster for less effort.

[@CoelhoSports]

@@TheTrailRabbit lol, that is why it's "up to 5%", right?

[@mitchatkins7402]

I find it too hard to breathe out fast enough to keep breathing in every stroke - anyone else? any advice?

[@TheTrailRabbit]

You have to exhale underwater between breaths

[@mandagrath]

I have the same problem. I haven’t been swimming very long. Only a couple months but I have been having the same problem. One thing I noticed is that I can slow my stroke rate down and it helps regulate my breathing a little. I have some neck stiffness from enjoying my youth so it makes breathing on both sides more challenging. I also found trying to focus on a quality breath in makes it so I don’t have to breathe out as much air. So you’re taking a smaller breath in so you don’t have to breath out so much. I’m not an experienced swimmer and have been teaching myself so take what you want from that.

[@peachxblue]

I'm a slow breather too. Only when I'm TRULY at my max effort - like wishing the set were over type effort - am I breathing every stroke and feeling good about it. I'm usually 3-4 breath breather.

[@gtn]

Just Keep Breathing 🏊‍♀️

[@cheryloliver8438]

You guys joke about having a coffee break on your long training rides. If you are doing a multi hour training ride, how long can a break be without diminishing the training effect? So, during a 4 or 5 hour ride can you stop for a coffee break or a snack stop and not hurt your training?

[@gtn]

Hey Cheryl, this sounds like a really great question for #gtncoachescorner 🙌

[@perro0076]

I disagree with the thing about whether to do a full distance in training or not. I feel doing the full distance is a MUST. There's sooooo much that can go wrong. Hydration, nutrition, something breaking on the bike, clothing, eyewear, a helmet that could ventilate better, needing to go for a pee because you over did the hydration ...... just soooo much. Get those issue-ettes out of the way early. Make those mistakes when it doesn't matter. If you need a few days to recover, so be it. You can do yoga and/or swimming to get yourself back in. The REAL question for which you need to put your hand on your heart is whether you want to 'take part' or compete. To compete, that clock is your enemy. In training you must get close to 'those times'. You only need to do the full distance every 6 weeks or 2 months.

[@TheTrailRabbit]

Bad advice!

[@Aeronwor]

The question is not full distance or not, its full distance at race pace. Don't forget, the triathlete asking is comin out of covid and has a race in ~10weeks, not much time for error or to recover from a race paced HM.

[@perro0076]

@@Aeronwor Well, easy then, he'd be a 'taking part' affair, won't it? I'm training for my next tri. Now I would not waste my time entering a race unless I can compete. I'm done with 'taking part'.

[@perro0076]

@@TheTrailRabbit if you aspire to nothing other than to 'take part' then fair enough, but lets pretend you're a musician, dancer or racing car driver. Would you not practice every single note, move or test every part of the car before a concert or race? Of course you would. Why would a tri be any different?

[@heatherfell_oly]

If you are trying to compete then doing the full distance will not help your overall performance. It will be far more than a few days to recover from that and the negative effects on your training will far outweigh any gains from confidence.

[@raginald7mars408]

... as a German Biologist - we are NEVER “ready”... we tend to Over Train anxiously trying to reach PEAK Per Formance - in my experience we are far better when we train LESS no Ambition at all and monitor closely our Function and be Grateful to FINISH no matter what time

[@TheTrailRabbit]

This is bad advice.