#gtncoachescorner! Moring GTN, loving your content! I am new to multi-sports and back into running after 10 or so years road cycling, but keep suffering from a very tight calf on my left (weaker) side which develops further problems as my training frequency / load increases. I use a pair of low drop (0mm - Altra Escalante) trainers (I like the wide toe box as I have a wide foot). Could they be part of the issue, and would I be better using a pair of standard drop cushioned shoes (whatever standard drop would be - can you explain drop and stack etc. please!). As a former rugby player my left leg is also a bit "knackered" with a broken foot, ankle operations, knee operations, and other past injuries all on the same side to contend with, so I am presuming some stretching, strengthening exercises, and good warm ups would help too? My first sprint Duathlon is in two months. Thanks GTN!
Another option to carry gels on the bike is to screw the top of the gel into the threads of the lid of the bottle. That way you can drink and when you need to, pull the gel and tear the top off at the same time. The top stays in the threads and you discard the empty gel wherever. Or, simply wrap the gels around the bottle and hold in place with an elastic band. Thanks for the video. Great info as always.
I have a zone 3 race belt with a pouch and elastic loops for gels. I'm type 1 diabetic so carry my glucose reader in that and 2-5 gels. I put the empty ones in my trisuit until I see a bin
The exactly the same cramp issue happened to me this week after my first time hitting 2k in open water. 5 days of letting the calfc rest and I was fine today.
RE: Cramping & Injury. The few times that I've had terrible calf cramps, I've had to spend several weeks dialing back my training to overcome the tendency for the stiff calf to re-cramp. It's as though once the calf cramps, it's much more likely to do it without proper rest and recovery--even many weeks later. So, perhaps a severe calf crap is not technically an injury, but it is very similar--and seems to require similar care and recovery.
#GTNCoachesCorner - first off thanks for the quality content. As a new runner post lower back L5-S1 fusion, I'm easing into running whole simultaneously training for a half marathon with the ultimate goal of doing Olympic triathlons (someday). I've noticed when I start my run sessions I feel excessive pressure in my diaphragm that makes me feel as if I can't breathe in enough for the first several minutes of a run. Any idea why this happens? Also any tips for a new and heavier runner would be appreciated!
I often cramped in the swim few years ago. Most of the times when it was wetsuit. Actually I got less cramps when it’s no wetsuit swim, probably cause I swim more with my legs when I swim without wetsuit. When I wear the wetsuit I remind myself to use the legs. Warmup on land before the swim warmup helps. And I agree with Mark , electrolytes 30-45 min before start. I also use electrolytes with caffeine before my tougher pool swim.😉 Last year in Samorin, strange conditions, 14-15+ in the water🥶 30+ in the air 🥵. I took electrolytes day before also and carbo loads, and before the race. I am afraid of having massive cramp in my leg it can hurt the muscle and make one scar inside. To be a better swimmer helps also actually.
#gtncoachescorner how to differentiate between "beginner's uncomfortable" and actual uncomfortable when riding bikes? i'm new to cycling. Been busying setting up saddle, stem, kind of these stuff for a little while. Then somehow i realized that no matter how i adjust, it still feels "uncomfortable". Especially after a long break. This reminds me when i learning and teaching guitar. It's uncomfortable to use finger pressing on those hard steel strings at first. It's caused by not get used to it, instead of certain mechanical problem. I guess puting something hArD and lOnG under my aRsE is the same situation...? lmao
#gtnchoachescorner Hi! I have a question regarding long training sessions. Let's say I plan a 4 hour session, where the intensity is mixed, say I do some intervals early in the session and go into Z2 afterwards for the rest of the session. How would I fuel this? For pure Z2 I would fuel at 60g/hr and for hard sessions I go to 90-100g/hr. Would I in the session postulated above fuel more in the beginning and then less when I go into Z2, or would I constantly fuel at 60/100 for the whole session (or something in the middle?) Looking for optimal performance in the session and also optimal recovery for the next session, training every day. Thank you so much!
More specifically, isotonic drinks are those where the sodium concentration of the drink basically matches that of the body, and is therefore (in theory) more easily absorbed by the body.
#gtncoachescorner what is an alternative to the banana for potassium and carbs before training and during training ? I feel like vomiting anytime I try to eat banana and disgusting it in smoothies gives the same result. I know the banana is a go to for many before a ride or run and I wish that could be me! Any alternatives that will give the same results would be appreciated. Thanks as always for the videos!
#gtncoachescorner Another one about cramping in open water. No matter what i do i seem to have cramps(or be close to cramping), I've tried electrolytes (high5, 1000 and 1500 from precision), bananas before swimming, strengthening my calves/feet, but none seem to do the trick. I seem to not be using my feet at all during OWS, they mostly just drag while being relaxed behind me, but If i spend more than 40ish minutes in the water they are about to start cramping. Any other suggestions/tips?
Hi #gtncoachescorner ! I have a question regarding zones definition using heart rate reserve method. As my resting heart rate decreases, my heart rate zones shift down, but as a result I need to slow down compared to what I am used to. A decreasing resting heart rates may be a sign of improving fitness, but it feels like it is not reflected in training. Is it meant to work like this? Do I really need to go slower, or should I set my RHR manually instead of letting the watch update zones automatically over time?
Hi #gtncoachescorner I have a question about warmup before race (mostly runs). When I do proper warmup, it takes ~20 minutes, there are several strides included, dynamic stretches etc. I can feel and also see that my HR at the end is where it needs to be (not too low but recovered from strides back down) and the body feels well prepared. This works perfectly when doing training, however, when racing, it gets really difficult because I have to move to the starting zone quite early and then just literally stay there for next 10-15 minutes and I feel like absolutely cooled down and although I am trying to keep moving/jog on place, still it's like going again from zero and it takes me few kms to stabilise myself again. Do you think it's a problem and do you have any tips/strategies for warmup routine before the race?
#gtncoachescorner Hi coaches! I've been struggling with cramping exclusively in the pool for the past year. Despite cycling long distances (200km+) and running for over 2 hours without any issues, my pool sessions (typically 45+ minutes) are plagued by cramps. Before swimming, I usually have a banana or some Haribo (30-40g of carbs) about 30 minutes before and sip on an electrolyte drink during my session. However, my feet and calves cramp so badly that it feels like my feet are trying to ball up, making it difficult to walk or get out of the pool. The cramps usually occur when I push off the wall or while kicking usually over the 1000m. For context, I have an old Muay Thai injury on my left SI joint, and most cramps occur on my left side, though my right side is often affected too. And have been swimming since 2021. Any advice would be greatly appreciated!
#gtncoachescorner I recently added a "faster" shoe to my rotation. I have been running for numerous years in Saucony Kinvaras (different versions) which have a 4mm drop for all my runs. I now added the Saucony Endorphin Speed 3 which have a nylon plate and 8mm drop. I only use the Speed 3 shoes for interval workouts and races. When I switch between the shoes I get a pain in my heels that I never experienced before alternating between shoes. The pain is not enough to stop running but still uncomfortable (mostly after a run). Could this be related to the change in drop or different cushioning? Is it best to always run with shoes that have the same drop? Thank you.
Ask your questions using #gtncoachescorner!👇
#gtncoachescorner! Moring GTN, loving your content! I am new to multi-sports and back into running after 10 or so years road cycling, but keep suffering from a very tight calf on my left (weaker) side which develops further problems as my training frequency / load increases. I use a pair of low drop (0mm - Altra Escalante) trainers (I like the wide toe box as I have a wide foot). Could they be part of the issue, and would I be better using a pair of standard drop cushioned shoes (whatever standard drop would be - can you explain drop and stack etc. please!). As a former rugby player my left leg is also a bit "knackered" with a broken foot, ankle operations, knee operations, and other past injuries all on the same side to contend with, so I am presuming some stretching, strengthening exercises, and good warm ups would help too? My first sprint Duathlon is in two months. Thanks GTN!
Another option to carry gels on the bike is to screw the top of the gel into the threads of the lid of the bottle. That way you can drink and when you need to, pull the gel and tear the top off at the same time. The top stays in the threads and you discard the empty gel wherever. Or, simply wrap the gels around the bottle and hold in place with an elastic band. Thanks for the video. Great info as always.
I have a zone 3 race belt with a pouch and elastic loops for gels. I'm type 1 diabetic so carry my glucose reader in that and 2-5 gels. I put the empty ones in my trisuit until I see a bin
The exactly the same cramp issue happened to me this week after my first time hitting 2k in open water. 5 days of letting the calfc rest and I was fine today.
#gtncoachescorner
I appreciate that you have a coaches corner, as I'm still lamenting the version GCN used to have and did away with.
RE: Cramping & Injury. The few times that I've had terrible calf cramps, I've had to spend several weeks dialing back my training to overcome the tendency for the stiff calf to re-cramp. It's as though once the calf cramps, it's much more likely to do it without proper rest and recovery--even many weeks later. So, perhaps a severe calf crap is not technically an injury, but it is very similar--and seems to require similar care and recovery.
Blimey no zone 2 chat this week 😂
I love this. Thanks for sharing
Decathlon sell really nice little bento boxes tht fit any bike, perfect for some gels, keys etc
#GTNCoachesCorner - first off thanks for the quality content. As a new runner post lower back L5-S1 fusion, I'm easing into running whole simultaneously training for a half marathon with the ultimate goal of doing Olympic triathlons (someday). I've noticed when I start my run sessions I feel excessive pressure in my diaphragm that makes me feel as if I can't breathe in enough for the first several minutes of a run. Any idea why this happens? Also any tips for a new and heavier runner would be appreciated!
Andy's shirt looks like he got his nutrition wrong during an event. 😉
But his content and knowledge of the topic is excellent. More Andy please.
I often cramped in the swim few years ago. Most of the times when it was wetsuit. Actually I got less cramps when it’s no wetsuit swim, probably cause I swim more with my legs when I swim without wetsuit. When I wear the wetsuit I remind myself to use the legs.
Warmup on land before the swim warmup helps.
And I agree with Mark , electrolytes 30-45 min before start.
I also use electrolytes with caffeine before my tougher pool swim.😉
Last year in Samorin, strange conditions, 14-15+ in the water🥶 30+ in the air 🥵. I took electrolytes day before also and carbo loads, and before the race.
I am afraid of having massive cramp in my leg it can hurt the muscle and make one scar inside.
To be a better swimmer helps also actually.
#gtncoachescorner
how to differentiate between "beginner's uncomfortable" and actual uncomfortable when riding bikes?
i'm new to cycling. Been busying setting up saddle, stem, kind of these stuff for a little while. Then somehow i realized that no matter how i adjust, it still feels "uncomfortable". Especially after a long break. This reminds me when i learning and teaching guitar. It's uncomfortable to use finger pressing on those hard steel strings at first. It's caused by not get used to it, instead of certain mechanical problem. I guess puting something hArD and lOnG under my aRsE is the same situation...? lmao
#gtnchoachescorner
Hi! I have a question regarding long training sessions. Let's say I plan a 4 hour session, where the intensity is mixed, say I do some intervals early in the session and go into Z2 afterwards for the rest of the session. How would I fuel this? For pure Z2 I would fuel at 60g/hr and for hard sessions I go to 90-100g/hr. Would I in the session postulated above fuel more in the beginning and then less when I go into Z2, or would I constantly fuel at 60/100 for the whole session (or something in the middle?)
Looking for optimal performance in the session and also optimal recovery for the next session, training every day.
Thank you so much!
5:04, I had to look up "ISO drink". It means isotonic, which is an electrolyte drink.
Isn't that common knowledge?
More specifically, isotonic drinks are those where the sodium concentration of the drink basically matches that of the body, and is therefore (in theory) more easily absorbed by the body.
@@panzerveps Not in the US. No one uses that term.
#gtncoachescorner what is an alternative to the banana for potassium and carbs before training and during training ? I feel like vomiting anytime I try to eat banana and disgusting it in smoothies gives the same result. I know the banana is a go to for many before a ride or run and I wish that could be me! Any alternatives that will give the same results would be appreciated. Thanks as always for the videos!
#gtncoachescorner
Another one about cramping in open water. No matter what i do i seem to have cramps(or be close to cramping), I've tried electrolytes (high5, 1000 and 1500 from precision), bananas before swimming, strengthening my calves/feet, but none seem to do the trick. I seem to not be using my feet at all during OWS, they mostly just drag while being relaxed behind me, but If i spend more than 40ish minutes in the water they are about to start cramping.
Any other suggestions/tips?
Hi #gtncoachescorner !
I have a question regarding zones definition using heart rate reserve method. As my resting heart rate decreases, my heart rate zones shift down, but as a result I need to slow down compared to what I am used to. A decreasing resting heart rates may be a sign of improving fitness, but it feels like it is not reflected in training. Is it meant to work like this? Do I really need to go slower, or should I set my RHR manually instead of letting the watch update zones automatically over time?
Hi #gtncoachescorner I have a question about warmup before race (mostly runs). When I do proper warmup, it takes ~20 minutes, there are several strides included, dynamic stretches etc. I can feel and also see that my HR at the end is where it needs to be (not too low but recovered from strides back down) and the body feels well prepared. This works perfectly when doing training, however, when racing, it gets really difficult because I have to move to the starting zone quite early and then just literally stay there for next 10-15 minutes and I feel like absolutely cooled down and although I am trying to keep moving/jog on place, still it's like going again from zero and it takes me few kms to stabilise myself again. Do you think it's a problem and do you have any tips/strategies for warmup routine before the race?
#gtncoachescorner Hi coaches! I've been struggling with cramping exclusively in the pool for the past year. Despite cycling long distances (200km+) and running for over 2 hours without any issues, my pool sessions (typically 45+ minutes) are plagued by cramps.
Before swimming, I usually have a banana or some Haribo (30-40g of carbs) about 30 minutes before and sip on an electrolyte drink during my session. However, my feet and calves cramp so badly that it feels like my feet are trying to ball up, making it difficult to walk or get out of the pool. The cramps usually occur when I push off the wall or while kicking usually over the 1000m.
For context, I have an old Muay Thai injury on my left SI joint, and most cramps occur on my left side, though my right side is often affected too. And have been swimming since 2021. Any advice would be greatly appreciated!
#gtncoachescorner
I recently added a "faster" shoe to my rotation. I have been running for numerous years in Saucony Kinvaras (different versions) which have a 4mm drop for all my runs. I now added the Saucony Endorphin Speed 3 which have a nylon plate and 8mm drop. I only use the Speed 3 shoes for interval workouts and races. When I switch between the shoes I get a pain in my heels that I never experienced before alternating between shoes. The pain is not enough to stop running but still uncomfortable (mostly after a run). Could this be related to the change in drop or different cushioning? Is it best to always run with shoes that have the same drop? Thank you.
Have put gels in leg of tri shorts on the bike a time or two.. regarding over fueling.. watch L Sanders recent video/experience with thar 🤢
Running out of topics? 😂