Can You Train For Running Downhill? | GTN Coach's Corner

Struggling to swim fast? Goggles over or under your swimming cap? How can you prepare for downhill running? Using a recumbent bike for training? Can’t stay in Zone 2? James and Mark answer your #gtncoachescorner questions!

Welcome to GTN 0:00
Getting used to your wetsuit 0:25
Will I swim at the same pace in a race to in the pool? 0:55
What are swimming hand paddles for? 1:38
Swim endurance and fitness 2:07
Goggles under or over a swimming cap? 4:15
Preparing to run downhill 5:35
Is a recumbent bike useful for training 7:51
Why can't I stay in Zone 2? 8:40

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[gtn]

Have another question for the team? Leave us a comment with #gtncoachescorner and we will try to help!

[dominikissler]

The recumbent bike question is actually a thing for the travelling folks. 3 and even 4 star hotel gyms are usually a leftover windowless chamber with 1 stationary bike, 1 treadmill and…very often 1 recumbent bike. So when the other equipment is taken it is the last resort:-)

[JanneRasanen]

Regarding recumbents I am 2x Nordic champion. Usually one has way less blood pressure in the legs on recumbents than on a TT bike. Some can bonk from not having enough blood circulation on recumbents but that never happened to me. Lots of work time on my legs. TT position usually challenges a closed hip angle which is usually not a problem on most recumbents. So there is not a total crossover from recumbent riding to a TT bike. The better accustomed to a TT bike position you are and the less obstructed you are in the hip muscles the less you lose. I recommend hip mobility and strength exercises to minimize recumbent to TT bike transition issues. A big thing too is diaphramatic breathing and a flat belly. Recumbents allow massive bellies with minimal losses and TT position requires a flat belly. A lean athletic build helps in transition between bikes.

[tgilbs]

If you're a beginner, especially to running, I would suggest doing zone 2 work in a modality that you can easily stay in zone 2 for and not get too frustrated! I prefer to do my dedicated zone 2 work on a bike. I tried doing it with running and instead, I had to run/walk and it was frustrating, boring, and I didn't stick with it. I just run based off paces and RPE! Just some anectodal advice from a newbie! :D Love the channel and content! Cheers!

[Leeroy]

Downhills do hurt way more especially in the later stages of a race. So true. :)

[DaveStecker]

Another piece of training that can help with downhill training (if you don’t live near hills) would be plyometric training. Start with double leg exercises and progress to single leg exercises. As a matter of fact, us endurance athletes should be adding in plyos regardless. Really helps with injury prevention.

[andrewmcalister]

Did James and Mark have a couple of beers with lunch before filming this?
The level of banter has definitely gone up a gear. 😂👍

[jamiefuhrman]

#gtncoachescorner Back for another! How often, if at all, would you recommend replacing race tires? I have a set of Continental GP5000 that I love and have never noticed an issue, but it’s been a couple seasons so wanted to check common practice.

[bikeanddogtripsvirtualcycling]

The most important thing to take care of before running downhill.

Laces. Make sure your shoe laces don't come loose

[bobbydiner]

Anyone who runs a half marathon in 1:45 will be able to run in zone two without problems. It just means you are using the wrong zones and/or you aren’t measuring your heart rate accurately. Unless you are using a HR monitor and have measured your zone two in a lab, you are better off running by feel than using some generic formula.

[tommelling]

#GTNCoachesCorner I’m training for a sprint triathlon in June (Blenheim Palace) & I’ve been working with a swim coach for the past couple of months to get me swim capable. My technique is getting better but I’m struggling with the mindset side. When I start to get a bit tired, I then worry about my technique which means I then feel like I stiffen up, legs drop, breathing gets worse etc etc. My coach has commented on how these drops in technique are nowhere near as bad as I feel - but my mind spins so then I do eventually have to stop. Do you have any tips on how to keep the mind occupied & calm throughout the longer swims to prevent this? Love your content! Thanks!

[benkirimlidis]

#gtncoachescorner
Howdy from Ireland!

I've been recently bitten by both a cat and the triathlon bug.
I have my first tri sprint later this year as well as a half marathon.
I find that I'm getting tired/hungry on my runs around 12-14km / after 80-90 minutes.
Not sure if im just lacking in endurance or if i need to start taking some nutrition with me on my long runs.

When should I start bringing some gels/sweets with me and how much nutrition should i be taking with me for a half marathon?

I'm 6 foot tall (i.e. 5 foot 11 and 3/4 inches 🤬 ), 34M, ~100kg and my goal time for the half is 2 and a half hours.

[atlosass]

I'm told that doing tibialis work can really help with downhill running

[ironmantooltime]

Short swim reps, omg 😮🤘😎
Seriously, that's a revelation 🤠

[ericwn]

#gtncoachescorner Help! I can't read a calendar (there is no extra month between May and June it turns out) and now I'm signed up for Ironman Victoria 70.3 at the end of May and only six days later will be riding the 200 mile Unbound Gravel. Any advice on how to successfully train for both and do a proper recovery in between? Maybe Conner at GCN can give some advice on what not to do! For reference I currently train about 10-12 hours/week and have completed four full and seven half Ironman distance races in the last 10 years. But I am in my mid 50's and always a bit overweight, so I have to be careful about overtraining which always leads to injury and training interruptions. Thanks!

[ericwilkens]

#gtncoachescorner does having a high VO2 max (70ml/kg/min and up) automatically make you have the potential to be really fast? I’m in Physiotherapy school and had the opportunity to take a fancy vo2 max test for a demonstration for the exercise physiology class. It was brutal! My results shocked me because I found out I have a high vo2 but by no means am I really fast. 5k pb 19:27 and flat 70.3 pb of 4:36 on 10hrs/week training. I have no desire to race in the pro field but my guess is that some of them have lower vo2s. Why do pros do so much VO2 testing?

[marcuswills]

Regarding the Zone 2 question, the 80/20 concept has its own %LTHR zones, these are in no way consistent with the traditional zones. For example, Zone 2 in the 80/20 model is 72-80% for Z1 and 81-90% of LTHR.

[StanleyShmia]

#gtncoachescorner Having watched GTN for a while, I now understand that my old school swim routine of just bashing out lap after lamp in a pool is not the way to faster swim times in a race. Can you recommend a simple structured work out to help me get more out of my pool sessions. I compete in about 5 or 6 Olympic distances races every summer. My pool is 25 yards long, at best I can get in 3 swim sessions a week, with time spent in the water between 35 and 45 minutes.

[Corymatsu]

#gtncoachescorner I have very tight hamstrings, unusually tight according to my podiatrist. Static stretching doesn't help at all, and I understand it can be harmful. Any tips or exercises for loosening them without static stretching?

[alexwalmsley]

#gtncoachescorner how many goggles are you guys and the pros getting through a year? I finally found some that are comfortable (big nose problems) but they get steamed up after a couple of months and I put up with it as long as possible but end up buying new ones approx every 4 months. I'm wearing Speedo Biofuse 2 which are approx £25, so maybe I'm not splashing enough cash. I've only been able to swim for 3 years and never had proper coaching so you are my source of all knowledge, thanks! 😅