How Do I Choose A Sustainable Race Pace? | GCN Coach's Corner
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- čas přidán 31. 05. 2024
- How do I take my indoor power outside? Can I measure my fatigue resistance improvement? And how should I prepare for a race in a difference time zone? Special guest host Dr Oliver Bridgewood from our Global Cycling Network channel is here to answer your latest #gtncoachescorner questions and more!
00:00 Welcome to GTN Coaches’ Corner!
00:37 How Do I Improve My Power Outside?
02:55 How Can I Measure My ‘Fatigue Resistance’ Improvement?
04:59 How Do You Choose A Sustainable Race Pace?
08:33 How Do I Prepare For A Race In A Different Time Zone?
10:11 How Much Caffeine Should I Consume Per Hour?
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Share your triathlon questions with us using #gtncoachescorner 🏊🚴🏃
Once a triathlete, always a triathlete. Ollie Bridgewood
A wolf in sheep's ... lycra? 🐏
Would love to see Ollie try a duathlon or triathlon. Would be fun to see if he can go from dropped to dropper with multisports. Also, more science, always fun. 🤩
Was every one of Ollie's answers, "waxed chain", "aero socks" and "narrow handlebars" ?
Nooooo... he also mentioned he was a doctor 😉
At first I though the thumbnail for the video was broken but no, that is Ollie answering questions. Great work. Fill in any time!
Well done Ollie! Can't help thinking though that James was just fed up of answering yet more Z2 questions. Ironically then that this week Ollie was spared them !! 😄
Love the collaboration between GCN and GTN. The answers were very informative. Both channels rock and yes I would love to see Hank and Ollie do a Triathlon. Cheers
Loving the collaboration between the channels. Top work Ollie.
Wow! Ollie's a more knowledgeable GTN coach's corner presenter than either Mark or James! 😂😂😂
Ollie is smirking!
Ollie is welcome anytime in my mind. Great answers !
To ollie's point regarding efforts to increase endurance and speed is right on. As a long time triathlete, looking at each discipline in terms of the level of performance I wanted/needed to achieve in order to reach my overall goals was very effective. A great coach I had had this philosophy, "train harder than the actual event and you'll find the event will feel more like training or a vacation."
#gtncoachescorner
I recently went on a bike packing vacation with my family. Our goal was smiles over miles. With many stops, snacks, and selfies, we actually biked about 80 Km and 4 hrs per day with 20 Kg of gear. My HR rarely left zone 2.
Adventures like this are the real reason why I train. While I would not trade these memories for all the race performance in the world, i am curious. What kind training effect can I expect from this kind of riding? I'm presently training for Olympic distance, so this daily volume is higher than my typical week but at a much lower intensity.
Thanks for all the great content! I love the GCN/GTN cross collaborations.
Thans Olie for the fill in. You did great. I have really been enjoying the crossover videos with GTN and GCN lately. Oh and I know you are a triathlete...
Absolutely brilliant! Ollie should guest on GTN more often 😀
First to like and watch. Ollie is taking over GTN 😉
We've all started waxing out chains 👀
Olieeeeeee ❤ If Dr says, i obey!!
As an answer to that first question, maybe also worth looking at your gearing! One of the double-edged swords of indoor programs like Zwift is the ERG Mode feature, which changes the resistance on your trainer to match your power to your workout goals no matter how fast or slow you’re pedaling. So, you can essentially choose whatever cadence you want and still hit that target power no matter what gear you’re in. BUT, once you get out on the road, it could be that you don’t have the right gears to easily hit that target power at your desired cadence (unless, as this person insinuates, you have the added resistance of an incline). Finding the right gear ratio to allow you to hit your target watts and cadence might help some.
Hi Ollie
Would love to see you do a Duathlon/Triathlon or at least relay team where you do the bike segment.
Would like to hear your experience of TimeTrial(since you already done a couple) vs longer distance in Tri position with eating/drinking all on board.
Are the 2 totally different?
Yesss GCNs are here! ❤
#gtncoachescorner
Any tips on the amount of fixed food to take during a full Ironman? I’m taking currant buns at the moment, but I tend to need to go to the toilet a few times during longer bikerides when I only use high carb sportsdrink and gels. Can’t take 12 of these buns with me of course. 😅
#gtncoachescorner Hi, this summer I am set on doing a triple cross triathlon, that is 3 back-to-back super sprint off-road triathlons, going straight from the run to the swim of the next leg. Any tips or advice on how to plan the race, and how to prepare for this? Is there anything I should pay more attention to? I know it will be closer to fast and furious than my normal fare of olympic and half distance triathlons.
Also an unrelated question to dr Bridgewood, what saves more energy, waxing chains or waxing legs?
Ollie went over to the Darkside.
I’m so glad he didn’t read out my question and found out I’m not purely a roadie but also into triathlon 🤫😅
When we gonna get GCN doing the triathlon instead of a duathalon? lol
Should Ollie do it?
Definitely
@@gcn Get Hank, its more fun to break Hank
#gtncoachescorner I’m unsure if I should race based upon power and run pace or heart rate. In training, I use power to keep the intensity steady, but heart rate has the final say, as it represents what is going on in my body more accurately. In my last 70.3 race however, I pushed the swim quite hard and my average heart rate for the bike leg was 170 bpm, which made me disregard it and pace myself based on rpe, as despite the high heart rate I felt good. Is it possible, that the swim affects the heart in a way that it isn’t usable as a pacing metric anymore?
#gtncoachescorner does LT improve at any intensity above your current LT, or can you only improve this aspect of fitness by training at or just above LT. For many, lab tests/field tests are inaccessible/off putting which means we’re only working with a rough estimate. Without feeling confident I really know my LT, and worrying that it I train too far above LT I won’t see the benefits, I often skip this type of session all together.
I used to train and compete in judo. I remember in training been able to do long rounds but in competition I would be exhausted quite quick. Never understood why…
"GCN Coach's Corner"
I guess the calculation for a three-phase competition is complex. Running ultras was easy to calculate. First half had to be 2 1/2 to 5% slower than the second half. For our 56km Two Oceans, at halfway point, we had to be 10 minutes behind our planned average pace. It isn't easy, we battled to keep ourselves in check. We overtook hundreds in the second half the year we actually met that goal, and got our best overall time too.
Only clicked on this because I saw your face Ollie 😘
Sign Ollie up for GTN Permanently 😂
Embrace the dark side Ollie !
On indoor trainer you have continous resistance but outdoor you don't.. outdoor you push one pedal you go 20m indoor you go 5..
Highly confused about this one