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In this episode of Ask the Coaches, Brock and Lucho tackle listener questions about: Beginner Strength Training, Back-to-Back Racing, Core Strength for Endurance, Flipping the Triathlon, and more!
In the intro banter, Brock and Lucho discuss different kinds of motivation and whether New Year’s resolutions are BS or worthwhile. Then, on to the questions…
I’m a 33-year-old male, runner, and cyclist. I don’t train a tonne, about 4-6 hours/week cycling and 2-3 hours running.
My goals are to more or less maintain my running and cycling but I want to be a more functional human and gain a little muscle (currently 5’11” and 145 pounds). I have time to increase my weekly training time by adding strength training but I’m clueless in the gym and I do not know where to start. Is there a resource you could point me to teach me some basics (eg. a blog, YouTube, book, etc.). Brock, are there any trainers in the Vancouver area you would recommend to show me around the gym.
If it changes anything, I’ve had plantar fasciitis but I think that’s behind me now. Monthly massages and regular stretching seem to have kept that in check.
Do you have any advice for training for and executing triathlon races on back to back days? This is not about multi-day races, like Ultraman. I have signed up for “Wildflower Squared” which is a long course triathlon on Saturday followed by an Olympic triathlon on Sunday.
I have a fair amount of triathlon experience having completed about twenty races over the last ten years including three Ironman triathlons so the fundamentals are no problem. My main concern is being able to effectively recover well enough to be able to finish on the second day. If you have any advice on how to train to prepare for these races, how to recover after the first day, or how to approach either race it would be greatly appreciated.
I attempted my first 100 miler. I had to medically withdraw at mile 78 due to severe back spasms. I was walking, listing 45 degrees to the left, for the final few miles. I also train for Ironmans. I would admit I don’t do any strength/gym/core/weight training. I’m not sure if this was a core strength issue but I’ve gotta think the 100 milers involve a lot of core strength. A couple of questions:
Would a typical hour run be better to do 30min run and 30min core strengthening a better way to do things? Would doing core, etc. help to complete a 100miler in the future?
If I have minimal time to add this to my workout schedule, what would be your basic/minimum/go to workout that would be the best bang for my buck? i.e. Give me 4-5 of your best workouts/exercises… kettlebells, etc. (I struggle with motivation for these so I believe I could add a few. Give me your best.)
Go down one of your rabbit holes with this one: How would flipping the order of a tri affect (effect?? hate that word) the results? If you ran first then swam then biked would that result in faster times? Would it change as you went from a sprint to full? What about the other way; what would result in the slowest finishes? Bike, then run then swim?