How To Do A Winter Base Build? | Fitness & Training Special: GTN Coach's Corner

This episode is a triathlon and fitness training special, including how to plan your winter training, improve your open water swim, how fast should you progress through the triathlon distances, and how to plan your run schedule. Heather is here to answer your #gtncoachescorner questions!
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[@gtn]

Have another question for us? Leave them below any GTN video with #gtncoachescorner and we will try and answer 👇

[@callumnotman5145]

#gtncoachescorner When swimming during a race in open water (lake) I have been told its better breathe every 2 strokes, whereas I like to alternate 2/3/2/3...etc (which means I change side to breathe). Also I swim faster in the pool the less often I breathe. Does this mean I am breathing wrong and legs are sinking when breathing or is it okay to do a 2 stroke and breathe / 3 stroke and breathe rythme during a race? Cheers, thanks for your channel and videos. Callum

[@hurricane7800]

Can you offer any advice on keeping HR in Zone 2? I am in my early 20s and female so a slightly higher HR than the usual zones might be expected, but on most runs my avg. heart rate is around 175 even when I'm going at an easy/recovery pace (6'40" per km as indicated by the pace calculators based on my 5k PB) and maxes out at 180 bpm. I want to start training using HR zones to increase my aerobic threshold pace but does that mean swallowing my pride and going even slower than 6'40"? Have I possibly just overestimated my aerobic fitness? Thanks! #gtncoachescorner

[@relaxedtriathlon7095]

@@callumnotman5145 Generally you swim faster with no breathin (over)rotation. With a snorkek it‘s pretty easy to prove. Perfekt breathing & rotation technique makes it better but bever perfect like if you wouldnt breathe. So generally less breathing would be better. Theres a big „but“. When running out of oxygen most of us are getting to a micro panic. Not that point when you start swimming breathstroke. Altready before the technique is starting to get worse e.g. In my case like pulling stronger downwards in the catch to get faster up to the air. Depending on how bad the habits are it might be a lot more efficient to swim 2er breath wirh good technique than 3er with collapsing technique every few seconds. For me its 2 stroke breathing - even when i dont get one breath its okay to pause until 4th from time to time and missing a breath can easily halpen (waves, feed in face etc.)

[@relaxedtriathlon7095]

@@hurricane7800 when you know hrmax and your zones - yes absolutely it is possible that Z2 is at 6:40. Mine is between 6:07 and 7:00 which is feeling really slow. Half Marathon 1:59 which is not a really fast time but yes - not THAT slow. Aerobic training is just really slow. When I started running in Z2 i thought „this cant be real its not feeling as sport at all“. But it will when you run long and it has it‘s own „rhytm“ and magic. In my case the impact as well is huge and noticeable when I really have a strong discipline in Z2 without those „oooos Z3“ kilometers.

[@hurricane7800]

@@relaxedtriathlon7095 Thanks! I actually went out yesterday to try it again with the objective being to keep my HR under 150 (calculator says my Z2 is 121-155) and to do that I had to toodle along at between 7:30 and 8 min/km and I guess I answered my own question. It's just a frustratingly slow pace (for me)! Good to know that if it's hard because it's easy I must have done it right. Now..... how long until that's replaced by 5:30 or 6 min/km..... 🤦‍♀

[@jamescalvey5273]

I am brand new to the triathlon world and literally just decided to train for my first triathlon next spring... This channel and these videos are absolutely amazing! So much quality information and advice, feel very lucky to have all of these resources at the beginning of this journey so thanks guys for making so many interesting and well structured videos! Just have to put it all into practice now 😁

[@hurricane7800]

Hey guys! Just wanted to say a big, huge thanks for all the really helpful, funny, and approachable content you put out. Last weekend I did my first (of many to come!) triathlons and you guys contributed HUGELY to feeling prepared from everything from training and general trivia to having a plan on race day. I caught the tri bug and now it’s an incurable case 🤪 It was Olympic distance and I hoped to finish in 3 hours, but my official time actually came in at 2:53:01! I was also among the first of the swimmers out from my start block, and actually passed a few from the one previous! Owed in part to your helpful answer about training for open water in a pool. I also confirmed my suspicion that running is my weakest discipline, so along with my gut I also will have to keep training my legs (aka another excuse - as if I need one - to binge GTN). Thank you, thank you, and keep it up!! Also fun fact for Heather: my sports club where I do swim training the same one where Lena Schöneborn trained! They even have a commemorative plaque outside! Small world :D

[@scotius]

I love running in winter! Just layer up and wear a snow mask to make sure the air you are breathing is warmer and you are good to go!

[@lindelystables]

Brilliant advice Heather, thanks!!

[@bonzainutter]

Wow, you answered one of my questions, thank you so much!

[@RunYourWorld]

Glad to see Heather’s head is ok!

[@1carus1]

Just reading a book now about the 80/20 rule by Matt Fitzgerald and David Warden and they say research has shown the rule applies to amateurs and pros alike. So it doesn’t matter how much you train. The book is called 80/20 Triathlon and would recommend it.

[@SBoots29]

I have one more mini sprint triathlon race to do. Just for fun but I will be practicing my transition times here. This is put on by a community to try and attract more people into the sport. The thing is now we go into the cold winter months and it is gym training to keep the base fitness. I am looking forward to the snow to strap on the snow shoes for walks to relax until race season and enjoy the woods. Great advice in this video, thank you.

[@gtn]

Good luck and have a great time 🙌

[@AaronDelp]

On the winter training Google reverse periodization for advice on some higher intensity interval training. I was able to increase my base run speed over the winter last year this way

[@zoebackhouse4554]

Another great video full of useful tips!

[@gtn]

Thanks!

[@corecreekproductions6533]

Great winter advice… having just finished my season with a sprint Tri yesterday it’s time to hit the off season with some planning on how to improve for next year. Thanks for the helpful advice.

[@gtn]

Most welcome! What are your goals for next year?

[@corecreekproductions6533]

@@gtn Good question, and thanks for asking! In priority order: 1) Do my second Olympic Tri, but in colder weather (my first ever was this past August and the heat was brutal and I ended up walking a lot on the run), and improve my time. 2) Do the same September Sprint Tri and improve my time. Yesterday I was 26 seconds from third place for my age group, but next year I’ll be in the 50-54 age group and would have placed 2nd for my age. 3) Do another Sprint Tri earlier in the season to help keep me focused for the ones later in the season. 4) Improve my overall run times. I shed 1.5 minutes from my 300 meter swim and 7 minutes from my 10 mile bike ride, but only 30 seconds on my 5K run. I’m going to have to do more hill training, and outdoor runs. 5) Do a Sprint Tri with my son who’s about to do his first kids Tri in 2 weeks - of course only if he wants to!

[@savagepro9060]

GTN: How To Do A Winter Base Build? Caribbean People: 🏝🏖🌅⛅⛱🌴🍉🍌🍍🥭🥑🥜🍹

[@gtn]

Lucky for some 🥲

[@raphaelgroleau-fournier7293]

Meanwhile i'm from Canada so i'm soon gonna open my pain cave for the next 6 months😑

[@savagepro9060]

@@raphaelgroleau-fournier7293 Ice Box . . . 🧊🧊🧊

[@stephenwatts4845]

Hey there GTN - as a recent Ironman trainee I find your videos and feedback super insightful. Still not a total substitute for a dedicated coach but really good supplemental information to help round out my mental game when it comes to Ironman training. I have watched a few of your videos regarding fuelling and hydration but they don’t seem to address hydrating while training specifically on long slow distance runs (so not talking race day). At the moment I am about 3 months out from my Ironman and as such my weekend run is getting up to the 25-30km mark which lasts around the 2:30-3 hour mark. I believe at those kinds of distances/times hydrating on the run is needed (I am thirsty after all), but can you confirm? If hydration while on the run is needed, what is a good ballpark to begin with (after which I can adjust up/down as needed)? I’ve heard a good starting point is about 750ml/hour, but that seems like an awful lot of watch to carry for the whole run if you aren’t looping by a water fountain or your drink bottle that you leave behind? Thanks so much! #gtncoachescorner

[@moustafamortada]

I’m a strong swimmer and runner. I mean strong. But average cyclist. Very good on flats but noticeably taken over by inclines in races. How can I improve my bike rides? Is it turbo trainee way forward?

[@TrkJustin]

Reduce weight / increase w/kg

[@suippii]

Check Dylan Johnson's channel here in KZbin, he makes great cycling training videos!

[@trbeyond]

How many hours are you riding per week?

[@moustafamortada]

@@trbeyond 3-4 hrs .. I have a feeling it’s not enough what do you think?

[@moustafamortada]

@@suippii thank you will do!

[@antoinevignon2959]

#gtncoachescorner hello GTN. Thanks for all great tips and content. After completing my first 70.3, I'm now training for 140.6 for next year. As time crunched, how important are the very long bike ride (ie 6h) versus "normal" long ride (3.5h-4h) in the last few weeks before the event? Thanks in advance.

[@TheCrowdedPlanet]

#gtncoachescorner I recently had a nasty bike crash during a race and was left with 4 broken ribs and a big gash in my arm (I still managed to finish the race), naturally this has put me out of training for a while, how would you suggest I deal with the mental aspect of my recovery? I have a marathon that I should be preparing for and I can’t help but focus on how far this is going to put me behind, but at the same time I don’t want to push myself and make matters worse. I’m used to training everyday and this new forced couch life isn’t sitting well. (Studying old GTN videos helps a little😸)

[@ealywill]

#gtncoachescorner I’d love to know what sort of off season swim sessions I should be looking at doing. I’m primarily an Oly/70.3 distance participant and am just coming out of my first full season. I’d like to maintain at least some of my swim fitness before I start next season’s training blocks but don’t want to just flop around in the pool aimlessly for the next few months. I can get to the pool to swim 2x a week at roughly an hour a session but would like to maximize that time to help next season.

[@nickvandam1214]

#gtncoachescorner I'm recently back in the sport after a few years off. I've completed my first season, and my old watch (garmin 310xt) is a bit long in the tooth. I've seen there are so many options now, how would you recommend going about getting a watch suitable for training for Iron distance triathlon. What metrics are most helpful aside from heart rate and power?

[@alejandrohenao3257]

Hey @gtn i would like to know how many hours is the minimum or correct time to wait between sessions on the same day, i.e swimming in the morning and running at night, could i wait 5 hours, is there a minimum, should i go by feel? Thank you very much!. #gtncoachescorner

[@rebekahharrison]

#gtncoachescorner Hi, GTN! I have a question about the financial aspect of triathlon. I am hoping to race my first triathlon next summer, but I don't know if I can afford all of the kit. I literally only have running shoes, a swimsuit, and a pair of goggles. I don't even have a bike at the moment! As a college student, I don't have much of a budget for purchasing kit, and the price tags on each individual item are overwhelming. Where would you recommend starting with this, and how would you suggest prioritizing kit purchases?

[@paultuck6284]

Hello! your channel has really helped with the anxieaty surrounding my first tri. It's only a sprint. But its still daunting. I am very worried about the open water portion. I have surferd my entire life. Will be 4mm/3mm wetsuit be too much for the 500 yard swim in 60F water?

[@leavesofchange]

Have you tried swimming in this 4:3? I mean you just have to test out what works for you. I mean I don't like swimming in 4:3 due to how restrictive they feel. I'm guessing you don't want to shell out for a thinner one? Am I right you don't have somewhere to practice open water swimming and get used to conditions? Are you a cold-lover or a heat-lover? I'm a natural heat lover, yet by swimming every other day I have noticed my body adapted to it. Are there rules about what you wear? - i know I am very fond of thermal rash vests (which can also be worn under wetsuits) - but i guess this would make the changing aspect less dexterous!

[@TaShIeRawwwR]

#gtncoachescorner Hi All! Love your channel. I’ve only been doing triathlon for two years, this summer was my first real ‘season’ competing in an event series, local races and my first 70.3. I have many plans and goals but it was too spread out this year and I became mentally fatigued and bored. My question is how can you plan your 2023 race season constructively and sensibly? Best, Tash Pearce

[@baardhermansen6261]

#gtncoachescorner I need to train for an 70.3 event almost 10 months in the future, and currently i'm in an awful shape... In that regard, do you have an online training platform you would recommend, that's triathlon specific? I badly need guidance on my training!

[@derekhitt4512]

Hey coaches, I just finished competing in my first ironman. Unfortunately I got injured (rotator cuff) and DQ. How do you rebound from injury ; to keep competing in triathlon sports. #gtncoachescorner

[@relaxedtriathlon7095]

In my opinion no one has to ramp up to longer distance unless it really feels like the right thing. I mean in the runners world a fast 1500m runner does not automatically „need“ to grow to 5000, 21.000 & 41000m. Those are completely different sports and though the Triathlon distances are. And it‘s not only that „how much prep you can habdle“. Some just love speed & moving above aerobic capacity more than controlling pace to never ever leave aerobig & fatmax level whilst training and conpetition. Everyone should just Tri as they love…

[@user-ib2li2zc1w]

I find this channel useful for pro athletes but for somebody with NORMAL JOB and does excercise couple of times a week this channel is absolute GARBAGE

[@gtn]

Thanks for the feedback. What would you like to see from GTN? We want to express how Triathlon is for everyone of all abilities.