I've Lost Weight, Now How Do I Keep It Off? | GTN Coach's Corner

How do my Intervals translate to race pace How does a middle-aged triathlete find speed? I’ve lost the weight, now how do I keep it off or keep muscle on? Should I do long easy swims or all intervals? What should my warmup look like for a race? James & Mark answer your #gtncoachescorner questions!
This week on #gtncoachescorner 0:00
Intervals to race day translation 0:36
Restarting Triathlon at 42, after 15 years off? 3:01
Tips for retaining weight and muscle 5:16
How should I plan my swim workouts? 7:59
Sprints at the end of my warm-up? 11:04
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[@gtn]

How do you balance retaining weight and gaining muscle? 🏋

[@ngdawgs1]

For me a mostly protein heavy diet with light carbs during the week helps. I bump up the carbs if I know I have a hard session the next day. That’s usually Friday afternoon, so I can burn the fuel during Sat long session. Cheat meal Sat night 🥳🍻.

[@KramerX69]

Thanks for answering my question GTN! Now to take on the challenge of getting down that many (healthy) calories to stay fueled up all the time 🍕

[@philipcollier_]

Thanks @GTN Team! #GTNCoachesCorner is always helpful, but the advice on how to get back into triathlon as an older athlete was the nudge I needed to get going again... again. I was getting back into triathlon but then sustained an injury (torn MTP) that put me out of running for almost year. The cause was a combination of factors, but the primary one was, according to the orthopedic surgeon, was a lack of mobility. The time invested in mobility 10 years ago wasn't enough for a now, 50 plus, athlete. In retrospect, I wonder if investing more doing strength and mobility work and less time on the road and trails would have been better?

[@philipjackson1589]

Loved the question and reply on warming up for a sprint event. Something I've thought about in my preparation for my first event.

[@gabyw6592]

I wish I had the problem of trying to keep weight on, I can't loose the many overweight kgs. But as a Perimenopausal woman it is hard.

[@eshtein]

Hi GTN, thanks for all the content!! How can I improve my bike handling skills both for fuelling and general skill? I seem to be prone to falling off my bike and injuring myself leaving me unable to train for weeks at a time. I practice taking water on the road but I get very wobbly I can’t imagine doing anything else such as getting out a gel. Similarly, I find tight corners very difficult too. How can I build confidence with my bike handling? Thanks!

[@Terminator679]

#gtncoachescorner i am a completely new to triathlons and are currently training for my first marathon. After the my marathon i would love to divers my training a bit and start with triathlon training. Can you recommend a starting training routine for an olympic distance triathlon? How often should i swim, run or bike? Obviously i don't expect you to create a hole training plan for me but if you have some general guidelines on how i can create my own plan it would be much appreciated.

[@1ronman987]

#gtncoachescorner if I do most of my runs and cycling at or below zone 2. Do I need to fuel with gels and carbs when I do 2hour plus sessions? I do 1hour bike and 1 hour run in the morning with an hour break between but no fuel until after. Should I look into a glucose monitor? Thank you please keep up the great work!

[@ElliottDickenson]

#gtncoachescorner (time sensitive) I getting ready for the Boston marathon in April. I'm in the final phase of my training plan. I do one track workout, one tempo (up to 20k) and one long run with marathon pace efforts (36-38k) a week with supporting runs around my main key workouts (6 runs a week and one rest day). With 4 weeks to go would you recommend running any of these key sessions in my carbon race shoes? I have a old spare race day shoe plus a new race shoe I plan to use.

[@The85woody]

#gtncoachescorner Can you give advice on any beginner wanting to do their first triathlon? I am doing mine in the next 3 years. Any advice thanks Stephen wood

[@slop3n]

#GTNCoachesCorner Hey team. A bit background first. Last year I did a marathon at 5min/km pace, during the training for it most of my easy runs were at 5:40-6min/km, with the occasional intervals at 4:40m and below. Now i'm planning a full Ironman and my target pace for that is 6min/km, how should i structure the workouts? My easy/long runs would be at my target race pace. Should i just run at that pace during the whole training block to the race itself and forget about intervals or i can probably repeat the same prep as for the marathon?

[@MrYorrik]

#gtncoachescorner Hi, all. Love coaches' corner. Does anyone have tips on good ways to combine an open water swim and a bike session into one longer session, or any duration/intensity combinations to avoid? It could be swim first with a short rest, hydrate, fuel, then bike, or bike straight into swim. I’m just talking about general training and not race prep or brick sessions. I heard mention in your “How Often Should You Swim, Bike and Run | Triathlon Training” video that a swim could be used as recovery after a bike session, but there isn’t much info on combining swim and bike in one session, so I’m wondering if people generally separate them. Interestingly, I’ve noticed that an easy 30-minute swim before a bike ride seems to give me more energy, but I have no idea why, and I'm not sure if there is any training benefit to this. Thanks.

[@kevinlowenhaupt2737]

I ran my first marathon in January and have been training for a half iron in may. I have shifted to only one or two runs a week from 5+ to focus more on cycling/swimming. Is this a reasonable approach? I try to do one half marathon or more every weekend as one of my runs.

[@jamiefuhrman403]

I would recommend frequency over duration, working in one brick a week and some shorter high intensity runs is often beneficial.

[@jonahwoolley4465]

Could I adequately prepare for an Olympic distance triathlon training 5 days a week? I recently did my first sprint distance triathlon that went really well, and I'm eyeing an Olympic one in July, which would give me a little over 3 months to prepare. I want to know how much I'll need to train, I'm thinking of doing 2 bikes, 2-3 runs, and 2-3 swims a week, but I'd like to fit that into 5 days because that worked for my sprint triathlon and I know that mentally having to train every day/almost every day would be too hard. Is it realistic to do that and maybe do a couple of double days to do 5 days a week, or would I need to do more? I've been hearing conflicting evidence online but most Olympic distance training plans have 6 or even 7 days a week of training. My goal is to finish and get a reasonable time (under 3 hours).

[@BGS22202]

That’s very realistic. I did 1 long bike (80 km), 1 long run (10km), a run (3km)/swim (3000m)/run (3km), a short bike (30km) and 2 strength sessions per week and felt very prepared for the Olympic such that I was negative splitting on the run and was under 2:43 in my first race with a road bike and no wetsuit. I’ve since added a 4km brick run to the long bike and another run/swim/run per week (and got a wetsuit and tri bike). I think distance is more important than number of sessions. Rule of thumb is that if you do at least the race distance of each leg per week, you’ll be ok. I am doing double that and…getting better results than I expected.

[@thegoodguy2424]

#GTNCoachesCorner what percentage of your long run or bike take up of your weekly mileage? As of now my long runs/bikes typically make up just under half of my total for the week.

[@darrenthomas9928]

I'm trying to put weight on