How Important Is Gym Work For Triathletes? | GTN Coach's Corner

[@gtn]

How important is gym work to your triathlon training plan?

[@Shevock]

It's essential, but here's the unusual thing (but it might not be). I've gotten great benefits from doing a once-a-week 20-30 minute HIT lifting session. Now, this is genuine HIT, so no time for gym conversations during the session, no relaxing light weights, and no fun (but ineffective) jerking movements that parallel swim-bike-run movements. Full body, to failure, all the major muscle groups. This goes against how KZbin producers teach strength training, but I picked it up back in the 90s during university. I got away from it for some time but it really does secure the chasis and provide a little extra kick to the engine in all three disciplines.

[@MrBraindead101]

Really important. Since it became a regular part of my training, I have had far fewer injuries

[@atlosass]

I am loving the Coach's Corner! Great new feature of the channel!

[@gtn]

Thanks!

[@timbradley1575]

I would recommend 2 and even 3 weight sessions a week. Especially for Age Groupers over 40. It is super important. Triathlon is a Endurance AND a strength sport.

[@benkeyte3986]

Thanks so much GTN crew on answering my question!! What a benefit to get such quality advice from a pro, really appreciate it.

[@gtn]

Happy to help!

[@karinaniskanen1386]

Just my take on desorientation/dizziness after swim: Cold water getting into the ears may mess up the sence of balance. So I always use earplugs when swimming, I tried without them a few times and actually fell on my hands and knees when trying to stand up after the swim

[@alanshrimpton6787]

For the guy running hills, I too run in hilly terrain and my PB is 1:32 @ 58 years of age. I would like to add use the down hills to get some speed sessions in like a fartlek. It helps with cadence also. Short fast steps. . My average cadence in a HM is 189 spm.

[@wojciechbusz]

#GTNCoach’sCorner question about climbing on the bike - when should you remain in the aero position while climbing? When should you sit up and climb with your hands on the handlebars? Finally when should you stand up on the pedals and climb that way?

[@phidelt222]

I do two gym sessions a week IN season, a upper/ lower split with progressive overload and blocks of pure strength, strength endurance, power, on top of my traditional tri training that adjusts the closer I get to race day. Off season is a cut, with speed work, then a bodybuilding bulk, then back into race prep. Am I an elite or will I ever be elite? No. am I happy? Yeah. I love lifting heavy and racing.

[@jamiefuhrman403]

I do exactly the same!

[@miguelplah]

#gtncoachescorner I dont know how to do easy runs, I always run from zone 3 up. Obviuosly it has worked until this point but, am I really missing it by dont add them into my rutine. Thanks a lot. I´ve learned so much with you guys. Greetings from Mexico.

[@gottahoopemall]

VERY helpful info THANK YOU

[@gtn]

Very welcome!

[@jamiefuhrman403]

#gtncoachescorner what are your thoughts on how to mix indoor and outdoor cycling effectively in a training plan? indoor trainers are more conducive to hard workouts but can sometimes feel guilty passing up on the nice weather and company outside

[@edseymour814]

Hey #gtncoachescorner I’m currently training for IM Weymouth 70.3 which is on 19th Sept and I’m using a plan from a book. Shortly after that I’ll start training for the full 2022 IM Lanzarote and I was going to use a plan I’ve used before. However, as I’ll have not long completed the 70.3 and will (hopefully) be quite fit, would using a coach be better as they can start a plan based on my current fitness? Where as a book won’t cater for this. Many thanks, Ed.

[@jamesgiallombardo4044]

Hi coaches! I hear a lot about the 3 key runs, and 3 key cycles per week. But also how essential easy sessions, and rest days are for recovery. How does it all fit into 1 week? Thanks so much! #gtncoachescorner

[@stefjanssen56]

hi #gtncoachescorner is there a trick to add more power on a tri bike? obviously my body has it as on a static trainer i can put easily 200w on hr zone 2, is it just practice or are there some other tricks?

[@joshuaglossa2267]

#gtncoachescorner also how do most people go about fitting in strength training year round ?

[@xrayfish2020]

Did you get back before Portugal become a red listed country 😳😱 If not then thanks for the good content in the meantime 👍

[@joshuaglossa2267]

#gtncoachescorner how long should an easy run be?

[@danielchen21]

#gtncoachescorner Hey guys at GTN, looking for advice on how a teenager and younger people could get into triathlon? What are some some considerations children would have?

[@Kid_ofthefuture]

#gtncoachescorner​ Hello, I am training for an Ironman it's a 1- 1/2 project for me. I am Bought my Bike and I have been doing runs of 50km increasing slowly and I just completed my First 1/2 Marathon under 2 hours. In regards to the swimming, I have been struggling because I don't know if should be looking for lake swimming or indoor, I am a descent swimmer but I have never done it to compete. How should I start what should I do?

[@MrBraindead101]

Start by joining a club or getting coaching. With swimming it's technique, technique and technique. That's far easier in a pool and with a coach.

[@xgcaras5087]

First

[@aja5177]

Ok? And?

[@Tara_Masika]

Winning! 🤣