- It is the GTN show welcome, now although
it is getting close to Christmas
there's still plenty going along
in the world of triathlon so we've given
you an update from all of the weekend's races.
We'll be discussing some positive and negative
changes to the 2020 calendars.
Plus sharing all your pictures
from both indoors and out.
- Yeah, and have we mentioned
that it's winter here in the UK?
Now I must admit I have escaped
the winter for the last few weeks
but I've come back to reality,
and that's the reality of winter training.
So we thought today we'd have a little
bit of a discussion about some of the winter
training mistakes that we've made,
but we've also witnessed others fumble through.
(upbeat music)
- Now I know that we do seem to go on
about this just a little bit too much,
but if you live in the Northern Hemisphere too
then you will be with us that it is winter
and that brings quite a few challenges
for trying to train for a triathlon.
- So, let's start in the dark.
The winter months can play havoc
with your training when you're trying to stick to
that same regular routine you've had in the summer.
Because realistically you're not going to have
those daylight hours and most of your training
is probably going to be in the dark,
so for example you're going to struggle to
go on the routes that you might have done
when it was daylight.
- Yeah now I'll be honest the thought
of getting out the door when it's dark,
and likely cold too,
really doesn't fill me with joy at all.
But that doesn't mean that your training
needs to grind to a halt because
with some fairly good planning,
and a little bit of investment too
you can definitely keep things moving along.
So let's start with illumination,
and running is probably the easiest one
to tackle here because with something
as simple as a head torch you can certainly
keep your usual running loops, whether they
be in dimly lit streets or out on the trails,
well you can keep doing them perfectly well.
And another quick point to note
is get some hi-vis clothing, because that
will also help you be seen too.
- Yeah the same pretty much goes for the bike,
but you might need to invest slightly more
as you do need to have lights at the front
and the back, and if you're cycling through
a city it's to be seen, but if you are
venturing out from the street lighting
you're definitely going to need a really good
front light that's good enough to
actually see where you're going.
Well next up we have lack of motivation
- Heading out to train in the dark isn't easy
and heading out to train in the cold,
well that's even more difficult.
So if you combine those two, is it really
a surprise that we lack the motivation
to get out there and get our training done?
Now, even though next season might seem
a long way off, and perhaps you have got
an event entered for that season, but
it's really easy to stick that into the back
of our mind and think about it next month.
- Yeah, now we're not saying that you have
to make all of your training completely specific
now and it's totally fine to just enjoy
swimming, cycling and running.
But if you are someone who needs a goal
then there's nothing wrong in just breaking
it down and having small little targets
throughout the winter to keep you going.
And we actually quite like to enter a few
local races, so if you've got cycle races
or maybe running races, personally
I love a bit of cross country because
I run for my club so I've got that motivation
that I'm representing them, but every course
is different so I don't actually know how
slow I'm running because the times
don't matter so that's quite nice.
- Yeah now even if it does seem a long way off,
do try and get yourself a race entered
for next year, because then that works as
a goal that you can move towards.
Start off by just having nice aerobic
base training that you can really build up.
But you can keep some flexibility in there,
but remember that that race is there
to keep working towards.
- Well now we're going to address not
warming up enough in the cold.
We've talked in detail about training
in the dark, but the cold can also hamper
your training so you need to prepare.
There's two aspects you want to consider,
one is the clothing and the other, the physical warm up.
So when it comes to clothing, the best way
to keep warm is by adding layers.
Especially in running, and if you're say
doing intervals then you're likely to get
quite warm as you go, and if you are doing
it on a track or so over and back
in a certain place you can take
your layers off as you get hot
and leave them in a pile.
And when it comes to cycling, within reason
you can take layers off and pop them in
your jersey pocket.
Now I know some people go by the mantra
be bold, start cold and you will warm up.
But, when it comes to cycling, especially
I know it's really horrible to go out
feeling cold and I'm definitely one that
errs on the side of caution.
- Yeah and talking about that, I find
that when it comes to riding or running,
personally I really like to invest in some
good gloves, and a good hat too because
as far as I'm concerned, if your extremities
are cold then it's easy for everything else
to feel pretty cold as well.
And in terms of everything else,
layer up with a really good breathable jacket.
And that's good for riding or for running.
And then some bib tights when you're on
the bike, or some running leggings or trousers
as well just to make sure that you've got all
bases covered and you don't have any excuses.
And in fact, it's not just the discomfort
of the cold that's a problem, but also
physiologically as well because your
muscles just aren't ready and warmed
up to get going with what you're
going to be asking them to do.
So, what you need to do is make sure that
everything is nice and warmed up
so that you stave off any problems
of muscle tears or strains.
- Yeah, so what to do if you've had
too long off and you've left yourself
with a massive mountain to climb.
Here at GTN we are strong advocates
of having that break in your training
when winter arrives, so if you've been
so focused all year on those goals
and racing, it's time to actually
just enjoy your training and relax a little.
- Yeah but it can be all too easy
to slip into bad habits, or shall we say
at least have some poorer choices.
You might perhaps become a little bit lax
with your diet, or you might start
let those training sessions, I don't
know, get a little bit shorter and shorter.
Or perhaps just slip away all together.
And then this negative spiral can become
really difficult to climb back out of,
and before you know it you're really struggling
to get any sort of motivation, rather
to resume what used to be, well,
commonplace old habits and routines.
- Well we've touched on a little bit there,
but what happens if you go a little bit
too crazy and you gain far too much weight?
It's winter, it's time to treat
yourself, eat what you want, sit
and do little, if any, exercise.
But the crazier you go now and the more
you eat, you are going to have to work harder
when it comes to the other side.
- Yeah, now this whole conversation admittedly
is inspired by a little post that
I just spotted on social media,
Tim Reed pro athlete's Instagram post
where he has basically put a before
and after picture of him looking incredibly
race fit at Ironman Hawaii I think
and then within just over a month he
has posted another picture, now admittedly
Tim is doing this in a fairly lighthearted
manor, but making the point that you really
can enjoy the time off in your winter break.
- Yeah we're not disagreeing and here at GTN
we are advocates for having that break.
But you do have to remember that
the fact it's a break, so it obviously
is going to come to an end, so it's worth
baring in mind when you go for that third
mince pie in the middle of the afternoon.
- Yeah, now there are admittedly a few things
that you need to keep an eye on during
your winter training, but my all means
relax things up a bit and just be able to
take things a little bit more easily.
Now by no means do we think we are the only
ones who have made mistakes during
these winter months, so we'd love to hear
from you guys and see what you think.
- Well that leads us on to this week's GTN
poll, where we ask you what training
mistakes you've made in the winter.
We've narrowed it down to four options,
so have you got injured from either being
too cold, or not warming up properly,
having the wrong clothing?
Have you lacked motivation and ended up
just stopping all together for
sort of a month or two?
Maybe, this is one I'm probably guilty of,
eating a bit too much and gaining too much weight
so it's a bit of an effort afterwards.
Or other, I mean there's a huge spectrum,
so if it's not on that list do let us know
in the comments section below, but you can
vote on that poll by just clicking up here.
- Now that takes us on to the results
from last week's poll, where we asked
you to tell us whether you'd prefer
a fast course, a challenging course,
or of course some type of other,
which I guess could be like a really extreme one.
So anyway our results are in and they're
fairly unanimous, we have 57% of you
saying you would have preferred
to race over a fast course, challenging course
at 38%, leaving just 5% of you on the other.
- Now we all love a giveaway and if
you missed last week's show you might
have missed the ParkTool giveaway, which
Mark and Fraser went through the details of
what's on offer, and there's still chance
for you to get your hands on it.
- Yeah and it's a great prize so I would
definitely give yourselves a chance for
getting involved in this, there's a great
ParkTool stand, there was a chain cleaning set,
there was what they call a sleeping hub
for putting your chain on it for giving
it a clean, yeah I know it really is.
And then there was some great sets of
brushes as well, so all in all some
brilliant set of cleaning tools, so
definitely get yourselves involved, and
you've got to Monday the 16th to do that.
- It's now time for tri news and last week
you guys, you and Mark were talking about
the fastest ironman courses, and quite a few
people were commenting on well
what about challenge Roth?
Well there's a bit of a clue there
because it's the challenge event
it's not an ironman event.
However it is the fastest course
as the records go for iron distance racing,
so Chrissie Wellington holds the fastest
women's race, and Jan Frodeno holds
the fastest men's race.
- Yeah, now I'm sure this had a large part
to play in the fact that Roth was just
recently voted the race of the year
by triathlon.de magazine and we should
probably have little bit of caveat here
because obviously Roth is in Germany
as is that is where the magazine is based,
but regardless of that it is still an incredible
race, and that is the 9th year in a row
that it is been voted race of the year.
- It's that time of year when old contracts
are coming to an end and new contracts are formed
and it is at the BMC Vifit team, who've been
going for now 6 years, have made some significant
changes to their roster.
They've actually said goodbye to Will Clarke,
who has been there from the start
for the full 6 years, they've also let
go Manuel Küng and Sarah lewis.
- However, there are still 5 members
from the 2019 team remaining, and that is the list
of Emma Pallant, Chelsea Sodaro, Pablo Dapena Gonzalez,
Chris Leiferman and Patrick Nielsen.
They all remain, and they are joined
by newcomers and that's Katrina Matthew
from the UK, Kristian Høgenhaug from Denmark
and Max Neumann from Australia.
- We've become rather used to the ITU
season kicking off in February with
the World Cup in south Africa.
Now, it isn't part of the World Triathlon Series,
but it still plays a very significant part
of the calendar because it's that warm
up race the first one to get going.
Well sadly, the ITU have just announced
that that event is going to be canceled
along with the Antwerp World Cup,
which comes later in the season, in the summer.
Now apparently South Africa is due to lack
of funding, as they've just not been able
to work with the local authorities to
actually get enough backing for that event
to carry on.
And then Antwerp has actually been something
to do with the local government changing
and no longer having that support there,
but it's the South Africa event that I think
will play the most significant impact,
being early on in the year, but especially
this year as it is going into the Olympic season.
- Yeah hopefully we see that one return
and although the ITU season is shrinking
a little bit, that's certainly not the case
with the ironman circuit with the announcement
this week of their 12th new location
for the 2020 season and, although that brand
has virtually crept into every corner
of the globe it interestingly hasn't yet been
in the world's largest country, and that is Russia.
Well that's all about to change next year
because they've just announced the new
ironman 70.3 St. Petersburg on July the 19th,
and that is going to be in what is
the city referred to as Venice of the North.
So now we're going to move on to our race news
section and we've got some ironman 70.3 results
for you this week, starting with the
Middle East Championship from Bahrain.
And this event has become synonymous with
incredibly fast times and in fact last year
we had an amazing clean sweep, which you
were able to see in real life from the Norwegian
team, now we still had an all Scandinavian
clean sweep of the podium this year
still led by Kristian Blummenfelt
with an incredible victory and he lowered
that world record that he set last year,
from 3:29 down to an astounding 3 hours
and 25 minutes, which is just incredibly fast
when you see the splits.
2nd place was, I did say we had an all
Scandinavian, we have a Danish athlete
in 2nd place instead of a Norwegian last year
and that was Daniel Bekkegard and 3rd went
to Casper Stornes who was 3rd there last year.
- Well Fraser we know you love your clean sweeps,
well it's very much the same on the women's side,
except this was a very much Brit dominated
affair, well Holly Lawrence was the
defending champion going in to this.
She had a bit more company this year,
there was quite a few ITU athletes who
are stepping up the mark, likes of
Jodie Stimpson was doing her first 70.3,
but it was Lucy Hall who led out from
the swim, but don't think there was
that much separation and they all
worked together on the bike, there was
Lisa Norden in that group, and we also
had obviously Jodie Stimpson was
there, Lucy Hall, Holly Lawrence.
- Indie Lee
- Indie Lee yes as well, so it was very much
a came down to a running race and
I think the group stayed quite together
and it wasn't until the latter half
that Holly managed to pull away and take
the win for the 2nd year in a row.
And that left Jodie Stimpson in 2nd place
on her debut performance and Claire Hann finished 3rd.
- Yeah and then moving continents we had 70.3
in Lake Taupo down in New Zealand.
And this was a very young affair
in the men's field certainly, we had
keeping that ITU theme going, a whole
host of young ITU athletes stepping up,
possibly because they want to get a slot
for the world championships, which are going to be
back there at that same venue in 2020.
And the win went to a young Kyle Smith
in his inaugural debut event at
that distance, 2nd place went to Australian
Max Neumann and 3rd place went
to Hayden Wilde from New Zealand.
- Well the women's race was won by Hannah Wells
of New Zealand and then 2nd place went to
Felicity Sheedy-Ryan from Australia
and she was joined on the podium by
fellow countrywoman Grace Thek.
- Now moving back to another continent
we had 70.3 Indian Wells from the Californian
desert really, and that was another repeat
victory for, in this case, Lionel Sanders
he's almost unbeatable over this 70.3 distance.
2nd place went to American Eric Lagerstrom.
And 3rd place went to Miki Taagholt from Denmark.
- Well the women's race was won by Paula Findlay,
so a good day in the household of Paula Findlay
and Eric Lagerstrom there.
2nd was Alissa Doehla from the USA,
and Chelsea Sodaro of the USA was 3rd.
(upbeat music)
- Right, it's time for us to take a look at your
photos and we've got a lovely array of wonderful
sunny ones from the Southern Hemisphere
and some pain caves from the Northern Hemisphere.
And to kick us off we've got this one sent
in from James of his Canyon Speedmax
on the Wellington waterfront from New Zealand.
- Yeah it's a great picture and I must admit,
I picked this one out because some of you
might have seen me riding this bike
in 1 or 2 videos, because I was lucky to get
this bike earlier in the summer from Canyon
so erm yeah just a big fan of this one,
I think that James has picked a very good
bike for his first new whip, as he says
here, out on his first ride for it,
so hope you enjoy riding it.
- I would just say work on some matching
water bottles though.
- (laughing)
- Don't spoil the look, it's a beautiful bike.
- Erm, moving on here we've got another
beautiful bike in another lovely
Southern Hemisphere location, so we've got
Neil here with his
- Oh I'm feeling cold thinking about it
- 2018 Giant Trinity Pro 0 with eTap
with Quarq Power Meter and Caden 60mm tubulars.
Now I've never heard of Caden wheels,
but perhaps an Australian brand, you can
maybe let us know if you've seen us
chatting about your bike.
- Yeah it's very slick looking, this
is definitely looking very clean isn't it?
- I know, but more of even what's in
the background, I mean I've never been to
Busselton but the jetty there is,
as far as I'm aware it is the longest jetty
in the Southern Hemisphere.
- Wow, there you go, it goes out of view on the picture.
- 1.9KM, you literally swim round it for
the ironman swim.
- Is that the one that had sharks?
- Yeah
- Oh dear. Yeah well, sorry got distracted there.
- And then another one from, oh this is not
is this Southern Hemisphere? My geography is terrible.
- Central, oh it's central so I don't know
whether it's North or South.
- We should know, I think that, Costa Rica.
So José sent us a picture here of a
Scott Speedster from Quepos I'm going to say here,
in Costa Rica ahead of the last race in
the Costa Rican triathlon series.
- Oh very nice, well now it's time to head indoors,
this one sent in from Michelle
is a Cervelo S5, well there's loads of bikes there.
It's not in the foreground is it?
- Yeah confusing, no the S5 is clearly one
of the bikes hanging up, I think in the top left,
I had a quick zoom in there.
- Maybe the one he's most proud of I don't know.
- But it's the felt that's on the kicker
at the moment, but what struck me the most
by this is, is what an incredible
pain cave, it's like a lab, it's super clean!
- And all those photos that have
been mounted on the wall as well.
- Yeah really, I presume they're all
race photos or training locations
or places you've been, it's just really
inspiring place to go and do your training
so thanks for sending those in.
- Yeah I guess in Canada you have
a long winter so it's
- True
- It's worth investing in, but super nice.
- Yeah but we've also got a picture
of the other way showing a hot box
in the corner, we've got a roller set up
as well as the kicker set up, and a treadmill
as well, so really quite a
jealous set up you've got there.
- Yeah we are super jealous with our winter here.
But if you guys have got a pain cave
you're proud of, or you're somewhere
gloriously sunny and you're out riding your bike
or even if maybe you're swimming or running,
do share your photos with us by
using the GTN uploader.
(upbeat music)
- Okay so now we're on to our favorite
bit, the caption competition.
so what have we got here Heather?
Have we got some good ones?
- Well it was the photo from the
Miyazaki World Cup with
- Ueda
- Yeah and a wonderful looking cake
that she is, I think quite excited about.
But anyway some great suggestions,
there were the first 2 who have
sort of come in that are runners up are
Formiguera and William Gates Jr
who both say "That race was a piece of cake"!
- Quite like them
- We like it, but there's a few that are better
- I'd like them to tell her that because
erm anyway doesn't matter.
Savage poet says "thank God, there's a new
addition to triathlons: T1, T2 and now Tea Time"!
- I do like that one it did make me laugh a lot.
There's another good one here from Gungan Works
says "Say cheese, cake"
(laughing)
it made me laugh anyway.
- And then our final one here from Krzysztof
who says "that'll make me a well-rounded athlete"!
So well done, we thought that was a funny one,
so that's your cap on it's way if you
let us know your details.
- Yeah, brilliant.
And this week for our caption competition
we've got a picture from the Santo Domingo
World Cup and it's
- Quite Darwinian isn't it?
- It is rather Fraser, yeah.
Well let's see what captions you guys can come up with,
drop them in the comments section below.
- Well that brings us to yet another end
of a GTN show, so hopefully you've enjoyed that
but there is also plenty of videos for you
to look forward to towards the end of
this week, we've got a great video coming up
about what is the perfect run form?
And also how to structure a swim workout.
- And now it's getting close to Christmas
and if you are looking for some
present inspirations check out the GTN shop
(laughing)
what you're looking for some inspirations?
Well click on the link up there Fraser
for the GTN shop, give us a thumbs up like
if you've enjoyed this and hit the globe
to subscribe to get all of our videos
and we have had a big weekend of videos
with a double feature, one of which
was cyclist vs runner, so check that one out
just down here.
- Yeah and the other vs we had was swimmer
vs runner to see who had the most calories
consumed and you can get that here.