# #AMA: Swim Drills, Threshold Runs, Training with DOMS, Recovery From Illness, and MORE! | Ep 510

An episode of [Oxygenaddict Triathlon Podcast](https://invisiblenetwork.ai/podcast/951501034), 9 Oct 2024, 27 min.

Audio: https://anchor.fm/s/ea99f7d8/podcast/play/92758866/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2024-9-8%2F387755907-44100-2-45823ade6df2d.mp3

In this episode, Coach Rob answers more common questions we've recently received from triathletes. Including: How to manage training when feeling ill - the common concern of losing fitness, and the importance of rest and nutrition while getting back to full health... Strength training - how to manage and avoid excessive DOMS (Delayed Onset Muscle Soreness... How to plan your training schedules to avoid fatigue and overtraining... Our favourite, most effective swim drills to improve technique & swim efficiency... Finally, how to integrate marathon training as part of your tri training, including advice on pacing & workout structures * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this show? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming 12 months here: https://team.oxygenaddict.com/consultation-call/ * * * * * * * * * * * * precisionfuelandhydration.com Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use this link and the discount will be auto-applied at the checkout. * * * * * * * * * * * * Watch on youtube Listen on Spotify Listen on Apple Podcasts

## Transcript

[0:03] Hello and welcome to the Oxygen Addict podcast.
[0:05] We're brought to you every week by our sponsors Precision Fuel
[0:08] and hydration.com. You can personalise your
[0:10] fuelling and hydration strategy so you perform at your best with
[0:14] 15% off your first order of electrolytes and carbohydrate
[0:18] fuel with the code OXYGEN 24 at precisionfuelandhydration.com.
[0:23] Welcome to the show everybody. I'm your host, coach Rob Willby,
[0:26] and every week we bring you an episode of this podcast to help
[0:29] motivate and inspire you. Couple of things we could do for
[0:33] us please, as we start today. If you like this episode, please
[0:36] consider following us on Spotify or Apple Podcasts and please
[0:41] think about liking and subscribing if you're watching
[0:43] on YouTube. Both of those things really help
[0:45] the growth of the show and help us get shown to more athletes.
[0:48] Secondly, if you're looking for help and advice with your
[0:51] triathlon training, please get in touch.
[0:53] You can e-mail us at help@oxygenaddict.com or there's
[0:57] a link in show notes. Big news this week is Team
[1:01] Oxygen Addict is open again for new members, so we had a waiting
[1:06] list in place all through the summer.
[1:08] We're now at the point where we're taking our next intake in.
[1:11] We like to take athletes in through September and October,
[1:13] then we're ready to go and have a really strong winter build.
[1:17] Get athletes all the way through two big FTP preparation blocks
[1:21] during the winter time when everybody else is sitting on the
[1:23] backsides, and then you're really ready to hit the ground
[1:26] running come next spring when everyone else is ready to think
[1:29] about training again. So if you've been considering
[1:32] getting triathlon coaching or you're considering changing
[1:35] triathlon coaches, we'd love to have a conversation with you.
[1:38] There's a link in the show notes to book a membership call with
[1:41] us and we'll have a chat with you and see if we can how we can
[1:45] best help you out on whether you'd be a good fit for joining
[1:48] our triathlon team. OK, on this episode of podcast,
[1:52] I'm going to be talking through some questions that we've had
[1:54] through from athletes. I really think it's going to
[1:57] help other athletes out. So let's jump right into it.
[2:00] Question #1 how do I keep on training when I'm I'll, I'm
[2:04] afraid I'll lose all my fitness, right?
[2:07] This is a great question that comes a lot and especially comes
[2:10] up in the winter months when there's a lot more seems a lot
[2:13] more cold and flu around. And, and it's a really common
[2:17] concern from athletes, which is on the one hand, we've got to
[2:22] recover from being I'll, we've got to do what's right to
[2:25] recover from. But also at the same time,
[2:27] there's part of our mind, part of our brain and saying to us
[2:30] going to lose all of the fitness that I've built during this
[2:33] time. So kind of do some kind of
[2:35] training to take over while I'm feeling rotten.
[2:38] How long is appropriate before I start training again if I've had
[2:41] a break? So let's answer those questions.
[2:44] Look, the first thing is the guiding principle.
[2:46] You can't get fitter and get well at the same time.
[2:50] If you're I'll, even if it's just a cold, my advice is always
[2:53] going to be that you just completely rest during that
[2:56] time. What we're ideally looking for
[2:58] is a situation where you'll take however much time is appropriate
[3:02] off, whether that's between one day and seven days, take it
[3:06] complete of training. And during that time, try not to
[3:10] worry that you're going to lose fitness because you're not going
[3:12] to. And I'll illustrate why.
[3:14] And secondly, try just to focus on doing things you can do to
[3:18] get well as fast as you can. So typically most of us that
[3:21] involves resting up as much as we can when we're not at work,
[3:25] taking some time off if you possibly can, extra sleep, naps
[3:29] in the daytime. Those things will really help
[3:31] you recover from from the illness and address the sort of
[3:35] the nutritional challenges as best as you can.
[3:38] So try and make your diet during that time the best it can
[3:41] possibly be with, with fresh fruit, with fresh veggies.
[3:44] You know all the things that you need to do to deal with having a
[3:47] cold like taking paracetamol to help reduce the symptoms that
[3:50] will help getting more sleep and having good nutrition during
[3:55] that time with the things that are going to help the most.
[3:57] And then in terms of returning back to training, what I'll say
[4:01] to athletes is this, you need to be completely symptom free.
[4:05] You need to be feeling back to normal.
[4:07] And you need to then have at least another day and probably 2
[4:12] after that day when you go could probably train today, at least
[4:16] another day after that day before you try to start training
[4:20] again. Because most of us will tend to
[4:23] try to come back before we're ready.
[4:24] And the worst case scenario here is the illness who back that the
[4:28] illness lingers sometimes that the illness turns into something
[4:32] even more serious. Now, that typically doesn't
[4:34] happen if you've got coughs and colds.
[4:37] Typically it just extends your recovery time a bit.
[4:40] If you've got something a bit more serious like having the flu
[4:43] or even worse, having a chest infection, those things can take
[4:47] a lot longer to clear up. So if there's anyone out there
[4:50] with a chest infection, and by that I mean a doctor has
[4:53] diagnosed you as having a chest infection and at that point been
[4:57] prescribed antibiotics, it's very likely that you're going to
[5:00] need at least two weeks of training.
[5:03] And I've seen situations where athletes needed over four weeks
[5:06] of training. Sometimes 17 day course of
[5:08] antibiotics doesn't clear the chest infection completely.
[5:12] And you need to make sure that your body is completely
[5:14] recovered. So if you're still coughing, if
[5:17] you still have a fever, if you still have any symptoms, it
[5:20] isn't the time to return back to training yet.
[5:22] Now in terms of am I going to lose fitness, well, there's a
[5:26] very minimal effect of having a few days even up to a week of
[5:30] training if it only happens in an isolated incident.
[5:34] So typically with our athletes when we track the race ready
[5:36] scores, it will make a week of doing completely nothing and
[5:41] their race ready score is 0 for the week.
[5:43] We'll make a very small percentage reduction in their
[5:47] twelve week rolling average. The next week it comes back,
[5:50] it's almost back to where it was the week before.
[5:53] So it's had a very small effect on that number.
[5:55] And the reason we use those numbers is it is a numerical
[5:58] representation of your fitness. Having a whole week of fitness,
[6:02] a week of training though, it feels like it's the end of the
[6:05] world. It just isn't in terms of
[6:07] fitness, as long as we are talking like an isolated
[6:11] instant. Most people get ill once or
[6:13] twice a year. It's going to have a very, very
[6:16] small effect. So the best thing that you can
[6:18] do is rest while you're not well and get back to training gently
[6:23] once you are well. OK, question number two, I've
[6:27] got pretty bad DOMS after my strength conditioning session.
[6:31] Is this normal? Right.
[6:32] OK, so for those of you who don't know DOMS, DOMS stands for
[6:37] delayed onset muscle soreness. And even if you've not heard of
[6:40] it before, you'll probably have experienced it.
[6:42] If you've been to a gym, if you've lifted weights in a heavy
[6:44] way, you'll find that you come back feeling just a little bit
[6:48] fatigued. And then the next day you start
[6:50] to be a bit sore in your, you know, in your joints or down at
[6:54] your elbows or your chest. If you've been doing heavy bench
[6:56] press or bicep curls day after, after you've trained, you can be
[7:01] really, really sore. And that's the delayed onset
[7:04] muscle soreness. So it's very common.
[7:08] The more heavily you lift weights, the bigger the load is,
[7:12] the more common DOMS is. And ideally the triathletes,
[7:17] while certainly the triathletes I'm coaching, the strength and
[7:20] conditioning sessions that we're doing, we're going to try and
[7:22] build them up gradually and we want to try and stay this side
[7:26] of having DOMS. So we don't want to get, we want to feel it a
[7:29] little bit the next step. We don't want to be at the stage
[7:31] where the the two days after soreness is even worse than the
[7:35] day after Sauness. If you're at that stage, I would
[7:38] say you've probably done too many reps You've possibly done
[7:41] too many sets. You need to back it off a little
[7:43] bit next time. So reduce the reps by two,
[7:46] reduce the sets by 1, Go back in and see how you feel.
[7:50] It's typically worse for athletes who have had a complete
[7:53] break from strength conditioning training for a while or they've
[7:56] never done the strength and conditioning.
[7:58] For those of you who are in a regular habit of doing 2 or
[8:01] maybe 3 short S&C sessions a week, you'll get to the stage
[8:05] where you won't get any DOMS and very little soreness at all, as
[8:09] long as you keep the loading and the progression of the loading
[8:11] correct. If you go into the gym and you
[8:14] lift really heavy the first time you go back in, and typically
[8:17] I'm looking at very highly motivated, usually men, usually
[8:22] men who lifted when they were younger.
[8:24] I'm not going to say usually when I see it, usually people
[8:26] who lifted when they were younger.
[8:27] That's that you have a historical memory of the weights
[8:31] that you used to lift back when you were younger.
[8:34] And it's natural that your brain goes back and says, you know,
[8:36] when I was 19, I used to bench press whatever.
[8:39] I'm going to try and do those same weights again.
[8:42] The recipe for disaster, especially if it's your first
[8:45] return back into the gym or back into strength conditioning.
[8:48] So the strength conditioning sessions they give to our
[8:51] athletes, they can all be done with body weight because they're
[8:54] more about conditioning than they are about strength.
[8:57] It's about preparing your body to do the swim, bike and run
[9:00] exercises and giving you enough functional strength that will
[9:03] help improve things like the catch and pull and swimming.
[9:07] Or it's going to improve your glute activation and a little
[9:11] bit hamstring strength to assist you in your running gait so that
[9:15] you don't pick the niggle as you get tired and really fatigue on
[9:18] your long runs. It's not about doing really
[9:21] super heavy squats and trying to build large amounts of muscle
[9:24] mass. Now for those of you who are
[9:26] aiming to build muscle mass, if you're in an older age group or
[9:30] you're in a a group of people who are trying to build rather
[9:33] than just maintain muscle mass, I think you have to accept
[9:37] there's a push and a pull here between the two different things
[9:41] you're trying to do. If you're lifting weights heavy
[9:43] enough that you're going to build significant amounts of
[9:45] muscle, you are going to develop a significant amount of
[9:48] soreness. And that's going to be difficult
[9:51] to do in stage of training when you're trying to put a
[9:54] significant load on either your swim or your bike or your run.
[9:58] So my advice here is you've got to think very carefully when you
[10:01] put those key strength building phases of your year together.
[10:05] Usually during the offseason is a great time.
[10:07] So during sort of October time is a great time.
[10:10] You've got yourself into position.
[10:12] You can do a really heavy block in October.
[10:14] So it's too late now if you're just thinking about it and
[10:17] planning your next season. And typically keeping that
[10:20] rolling during the winter, it's much easier on the body parts
[10:24] that you're not trying to stress.
[10:25] So for example, if you're training with us and you're
[10:28] doing a big FTP build block on the bike, it's a really hard
[10:32] time to also try and do heavy leg weights and heavy squats at
[10:35] the same time. Because the squats are going to
[10:38] be making you extremely sore and you're going to take away from
[10:41] your ability to push force on the bike.
[10:43] You're going to be fatigued from pushing force on the bike and
[10:46] able to give you all in the weight room.
[10:48] So think and plan very carefully.
[10:50] Now that being said, I don't see a huge need for a large number
[10:54] of triathletes to be doing heavyweights for very much in
[10:57] any of the year, OK? So I'm a much bigger fan of if
[11:02] you want to be stronger so you can go faster on the bike, you
[11:05] can develop all the strengths that you need in that context by
[11:08] bike training. It's the functional strength and
[11:11] the conditioning strengths that we're going to have to use
[11:14] strength conditioning for. So I hope that answers that
[11:16] question. Now, next question, does it
[11:20] matter how I order the workouts in my week as long as they get
[11:23] them all done? OK, so this is a great question
[11:26] that I always get from athletes when they join up with us.
[11:28] I'll give them a training plan for the week and it'll be built.
[11:31] So we've got bike, run, bike run, bike run on alternate days
[11:36] and then we'll have swims paired up with either a bike or a run.
[11:39] I'm not precious about that. And athletes will always say,
[11:42] look, does it matter if I don't get these workouts done on the
[11:44] same day that you prescribe them?
[11:46] And I'll say so, no, that doesn't matter.
[11:48] We to move these around during the week.
[11:50] There are some things I'd ideally like you to avoid.
[11:53] So firstly, we want to try and have our rest and recovery day
[11:57] the day after our biggest load of the week.
[12:00] So if we're doing a really big ride or a really big run, we'll
[12:04] have the rest to that. And typically that rest and
[12:06] recovery day works best the end of a week after you've done the
[12:11] whole week and you can then recover ready for the next week.
[12:14] So I'm a big fan of regularity in that and in an ideal world,
[12:18] I'll schedule that rest and recovery day from Monday,
[12:20] knowing that most athletes who are working full time are going
[12:24] to most of their load the weekend.
[12:26] So we need to schedule the recovery after that.
[12:29] What we don't really want to end up with the situation is moving
[12:31] the recovery day from Monday one week to Friday the next week and
[12:35] ending up with a 13 or 1213 block of training altogether.
[12:40] Now in terms of riding back-to-back days or running
[12:44] back-to-back days, that's OK as long as you're conditioned for
[12:49] it. So in a perfect world, I'll say
[12:51] we don't do back-to-back key bike sessions, especially if one
[12:56] of them or more of one of them is in a TP session and one of
[13:00] them or more of one of them is a long ride.
[13:03] So you want to try and avoid having those key bike sessions
[13:06] on back-to-back days. You also want to try and avoid
[13:09] having a key run session on the same day as a key bike session
[13:13] unless it prescribed as a brick session.
[13:17] So again, it's totally fine for you to bike and run on Saturday
[13:21] if that's what you need to do to get this in.
[13:23] But don't do it as a brick session unless it is
[13:27] specifically written as that's in your training plan.
[13:30] So separate it. You might have your run session
[13:32] in the morning and your bike session in the evening if you
[13:35] have to do it that way. Now the biggest principle in all
[13:39] of this has always got to be common sense.
[13:42] So it says if you've had a week where Monday to Friday you've
[13:46] been away and you've had no option to train at all, it
[13:50] should go without saying that we don't want you stacking three
[13:53] runs into the same day and two right the same day.
[13:58] But sometimes that does actually need saying to people.
[14:01] And we give our ethics guidance on key sessions in the priority
[14:04] order. If you've only got 2 days to
[14:06] train, we only want you doing 2 sessions, so pick the two
[14:10] highest priority workouts from there.
[14:13] Again, our athletes can contact us and ask for guidance on this
[14:15] if necessary, but what we're trying to avoid more than
[14:18] anything is people cramming workouts into two or three days
[14:22] in a week and then not having anything for a four day period.
[14:25] That's not ideal and often deciding you go to cut some of
[14:30] the workouts you had planned so that the time you have left
[14:34] makes most sense. It's a much better use of your
[14:37] time than trying to cram workouts in back-to-back or even
[14:41] stacking them on top of each other.
[14:44] OK, next question. How do I know what drills will
[14:47] help me get better at swimming? So with the workouts that we
[14:51] give to our athletes, we have a set of between 6 and different
[14:55] drills that we get athletes to try that prescribed within the
[14:58] session. And I'll typically say to a new
[15:00] athlete, we wanted to try all of these drills.
[15:04] All of them have got a beneficial effect on improving a
[15:07] specific aspect of your stroke. But for everybody, there's going
[15:11] to be 1 drill that's going to correct the biggest stroke flaw
[15:15] that you've got. And that's the one that you
[15:17] should concentrate the most on. Though in an ideal world, an
[15:21] athlete will go for video swim analysis.
[15:23] And if you've never been for one of those advice, you go to the
[15:25] Swim Smooth website. They've got people all over the
[15:28] world who can go and see and have a video swim analysis where
[15:31] you filmed under the water. And after that, after the after
[15:35] the results of that video swim analysis, a good coach will be
[15:39] able to feed back to you and say, right here are the stroke
[15:42] flaws that are holding you back at the moment.
[15:44] Here is the number one stroke flaw that we need to focus on
[15:47] fixing before we move on to the rest of it.
[15:50] So it might be, for example, when you see yourself in video,
[15:55] you find that as you turn your head to breathe, your legs are
[15:58] spreading apart like this. So there's some very specific
[16:01] drills that you can do that's going to help stop that
[16:04] happening. It's much easier than most
[16:05] people think. Similarly, if it if it seems
[16:08] you're dropping your elbow during the catch and you're not
[16:10] producing very much power, there's a very specific drill
[16:13] you can do that will correct very quickly.
[16:15] And that's the one that you're going to need to do to move
[16:18] forwards. So with our athletes, we can
[16:21] have a quick look at video for athletes and give them a little
[16:23] bit of feedback. But in general, here's what I'm
[16:25] going to say. When you try these drills, most
[16:29] of them will feel just so they're not too difficult,
[16:33] they're not going to be too hard.
[16:34] One of them is going to fight is going to feel really, really
[16:37] difficult. Any drill that feels really
[16:40] difficult and really alien is almost certainly correcting
[16:44] something that you don't do correctly in your stroke.
[16:47] So a great one here is we get someone to do the fist drill and
[16:51] they're just simply swimming with the fists closed.
[16:53] If they find that really difficult, that's telling us
[16:57] that once we take away your hands as a paddle, you're no
[17:00] longer able to use anything as a paddle.
[17:02] So we're not getting that nice bend at the elbow and the use of
[17:07] the forearm to pull against, all to do with your hand.
[17:10] So doing more of the fist drill will correct that because your
[17:14] body will learn very quickly, OK, my elbow's dropping.
[17:17] I'm slipping through the water. When it's underneath the water,
[17:20] I need to do something different.
[17:22] Otherwise I'm simply not going to make progress down the pool.
[17:25] So the drill that you find hardest is almost simply going
[17:30] to be the one that helps you correct this.
[17:33] Now for athletes who are uncoached, self coached, do
[17:37] things on their own, call it what you will, it is very, very
[17:41] hard to make a material improvement with swim form
[17:43] without feedback from somebody else.
[17:45] Even. At the very least you need
[17:47] somebody else to film you so that you can see what you're
[17:49] doing and check. Well, almost always I'll say you
[17:53] are not doing what you'll think you're doing in the pool.
[17:55] It's very, very eye opening the first time you see yourself in
[17:58] video and just seeing what you're doing sometimes can show
[18:00] you the thing that you need to correct.
[18:02] So try and see some video swim analysis.
[18:05] And if you can afford it and you've got the time available,
[18:07] go and get a professional swim analysis done so that
[18:10] professional can feed back to you and say, ah, here's what
[18:13] you're doing. Here's the specific drill that's
[18:16] going to fix this. You'll come back in four weeks
[18:19] and almost certainly it'll be a lot better if not fixed point.
[18:23] OK, next question. I'm doing a marathon.
[18:27] Do I need to do threshold runs and intervals?
[18:30] So again, great question and my answer here is going to be
[18:34] depends and the context is depends on the time of year that
[18:38] you're going to be doing your marathon as a triathlete.
[18:42] Typically we've got two phases of the year here.
[18:44] We've got a late season marathon after all of your triathlons are
[18:48] done or we've got an early season marathon before you do
[18:52] any marathon, before you do any triathlons that year.
[18:55] And typically what I'll say is we approach a late season
[18:58] marathon as a race and we'll prepare for it as a race.
[19:01] And we'll use all the training that you've already done this
[19:04] year as preparation to go into your marathon with.
[19:07] And in that situation, we'll do marathon specific pace work.
[19:12] I'm not going to say threshold work.
[19:14] I'm not going to say interval. I'm going to do marathon
[19:16] specific pace work. Come back to that in a moment.
[19:20] For athletes who are doing an early season marathon ahead of
[19:24] doing an Iron Man, and typically we see this a lot with first
[19:27] timers doing their first Iron Man.
[19:28] They'll come to me and say I've entered this Iron Man in July.
[19:31] I've also entered the London Marathon or the Manchester
[19:34] Marathon because I know that I need to have a marathon in my
[19:37] legs before I go and do this. So I'm going to say I don't
[19:41] believe from a coaching point of view you do need to have a
[19:44] marathon in your legs. I don't believe that that's the
[19:46] case. If you want to do 1 and I can't
[19:48] talk you out of it, that's fine. We can pay you for a marathon.
[19:52] It'll be, you'll be prepared as a long run in preparation for
[19:56] running the kind of pace you will run on Iron Man race day.
[19:59] We're not going to race it. We're not going to try and go
[20:02] flat out because recovery from a fast marathon can take longer
[20:05] than recovery from an Iron Man. And, and I will, I will say to
[20:10] athletes who who've done this. I would prefer you to not do a
[20:14] marathon. I'd actually prefer you to
[20:15] prepare for and race 1/2 marathon in the spring.
[20:18] If you're doing a half Iron Man or an Iron Man later on in the
[20:21] year, rather than do a marathon, I don't feel you have to do
[20:24] either. But if you're going to do 1, I
[20:26] would rather you race the hard marathon because we'll get more
[20:28] information and you build better fitness.
[20:30] The challenge with doing an early season marathon is that
[20:34] we're going to have to spend, if we take London as an example or
[20:37] any marathon that's in the sort of April phase, we're going to
[20:41] need to do 16 weeks worth of run focused work, build you up to
[20:45] that marathon. And it's exactly in that time
[20:48] that we're going to be doing bike FTP focused work.
[20:50] And we can't do both together very effectively.
[20:53] So what we're going to try and do here is we can build spring
[20:58] marathon into an athlete build, but what we'll do is we'll
[21:01] simply extend the length of the long run and we'll use that
[21:05] marathon event as a catered long run to prepare for doing the
[21:10] event at the same speed you're going to want to do on marathon
[21:13] on Iron Man raced. So most people that's in the
[21:16] region of 30 to 45 minutes slower than they'd be capable of
[21:20] running an open marathon. OK, now we go back to the case
[21:25] of the athletes who are racing an end of season marathon and
[21:28] they want to race it. I won't prescribe short
[21:32] intervals. I won't prescribe threshold
[21:35] intervals. What I will prescribe is
[21:37] marathon specific based runs. And the reason that we don't do
[21:42] any higher intensity work than this is it isn't particularly
[21:46] relevant. It's gives you a great feeling
[21:49] in in your head after you've done a threshold run on the
[21:52] track, but it isn't very specific to running a marathon.
[21:54] It's going to make very, very negligible difference and with
[21:57] limited training time, I would much rather we do the the
[22:00] specific marathon based pace sessions that I've developed.
[22:05] And I think the real danger in going to the track and doing
[22:07] really hard, pick them four hundreds, really hard, 8
[22:10] hundreds is you end up quite sore today after they're not
[22:14] very specific to the pace that you're going to be running.
[22:16] Because let's take the, let's say the example of someone who's
[22:20] going to run a 3 hour marathon that's six minute, 50 mile on
[22:24] race day. It isn't very specific to be
[22:27] going to the track and turning out eight hundreds in 2 minutes,
[22:30] 40 or 4 hundreds in 70 seconds. It feels good in that sense that
[22:35] you get a huge endorphin rush after it.
[22:37] But I've seen and I've experienced there's an athlete
[22:40] as well getting really sore after it and that'll interfere
[22:43] with your long term training. So my race specific marathon
[22:48] plan, if you like, incorporates very specific marathon paste.
[22:53] I want to call them tempo runs rather than interval runs.
[22:56] And they are for the purpose of getting your body used to
[23:00] running the pace you're going to run on race day.
[23:03] And in addition to that, we'll have a long run and we use our
[23:06] 91 run walk method for that. Between those two key sessions,
[23:10] you'll get to marathon race day. Ready to absolutely smash your
[23:13] marathon at the park. No wasted training time and no
[23:17] danger of illness or injury. Next question.
[23:21] I did a bike session in Swift and the power numbers were way
[23:24] too high. What's gone wrong?
[23:27] OK, so again, with our athletes, we, we, we write the bike
[23:32] training sessions and they pull through directly into Swift.
[23:35] All it's got to do is link their Swift account with the Training
[23:38] Peaks account where they log into Swift on the day, that
[23:42] week, bike training sessions, a pair for them to be able to do.
[23:45] Now, a word of warning to everyone who's listening.
[23:47] If you're relatively new to using Swift, there's a small
[23:50] idiosyncrasy here, and it's almost always the cause of the
[23:54] power numbers being wrong in Swift compared to what Training
[23:58] Peak says. We set your FTP in Training
[24:00] Peaks that tells us exactly the power levels we want in the
[24:04] workout. But you also have to set your
[24:08] FTP number in Swift as well. So even if all the numbers look
[24:12] correct in Training Peaks, if your FTP number is to something
[24:16] different in Swift, it will work out your power numbers for the
[24:20] workout as a percentage of whatever's there.
[24:22] So for example, if your FTP was set at 500 watts in Swift, then
[24:26] it's 200 watts in Training Peaks.
[24:29] You log into Swift, everything would have looked fine in
[24:31] Training Peaks and you get into Swift and you find it's just a
[24:35] the numbers would be far too hard to be able to achieve.
[24:38] So almost always the discrepancies caused by the FTP
[24:42] being said incorrectly in Swift that it's in Training Peaks.
[24:46] So that's the thing to remember after you've done an FTP test,
[24:49] you have to update the numbers both in Swift and in Training
[24:53] Peaks as well for both those numbers to be accurate.
[24:56] OK, that brings us to the end of all our athlete questions for
[25:00] this episode. I really hope that it's been
[25:02] useful and that you've enjoyed it.
[25:04] If you've got any more questions that are, please send them
[25:06] through to help@oxygenaddict.com.
[25:08] I'm happy to answer these on YouTube and podcast and and help
[25:11] you all out. And that brings us to the end of
[25:14] this week's show. Here are some discount codes and
[25:17] deals for you at precisionfuelandhydration.com.
[25:20] You can use the code Oxygen 24 for 15% off your first
[25:24] electrolyte order. You can use their free fuel and
[25:26] hydration planning tool to receive a personalised strategy
[25:29] for your next race. The planner will help you
[25:31] understand your own carbohydrate, electrolytes and
[25:33] fluid needs so you can refine your strategy during training.
[25:37] And don't forget you can also book a free 1 to one video
[25:40] consultation with PF and H's Athletes Support Team and
[25:43] they'll be happy to help you nail your race nutrition plan
[25:46] and help you perform at your best come race day.
[25:49] And over at teamoxygenaddict.com, I think
[25:51] we've got the most comprehensive triathlon coaching programme for
[25:54] busy age groupers. If you're looking for high
[25:56] quality, proven coaching for Iron Man or 70.3 triathlon this
[26:00] year, you can check out the details of our coaching packages
[26:03] on our website. And the big news from this week
[26:06] onwards is Team Oxygen Addict is open again for new members.
[26:09] So if you're interested, there's a link in the show notes to book
[26:13] a membership call with us and see if you'd be a good fit for
[26:15] joining the team. If you've already joined our
[26:18] waiting list during the summer, then we'll be getting in contact
[26:20] with you to offer you the chance to book a membership call first.
[26:23] But act act fast guys. We would love to have you be
[26:27] part of our team going forwards and help you reach triathlon
[26:30] goals for next year. So remember, there's links in
[26:33] the show notes so you don't have to remember them.
[26:35] And until next week, have a great safe training and racing
[26:39] week. I'm coach Rob Wilby, and you've
[26:41] been listening to the Oxygen Addict podcast.

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