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5 WORST pieces of advice ALL TRIATHLETES GET

5 WORST pieces of advice ALL TRIATHLETES GET

(door bangs) – What’s up, Trainiacs, I
know what you’re thinking. And the answer is yes. (zipper zips) I am, in fact, wearing pants. This is a PG-rated YouTube channel, and it just so happens that
I like short shorts, alright. So a couple days ago I saw
a thumbnail on YouTube. And it was titled
something like Worst Pieces of Advice for something, I dunno. It got me thinking,
what is the worst advice that a lot of triathletes get? So I started writing, and I’ve got what I would have to think are
five of the most common things that I can just about
guarantee you’re gonna hear from a training partner, a coach, a magazine, a competitor YouTube channel, not this one, we just spit good advice. But we’re gonna talk
about those five things that you need to be weary of listening to. Right after this run with my
short shorts and awesome socks. (techno music) Well, whoever gave me that advice, that max effort eight-second hill reps, this time of year is a good idea, I do not like that advice at all. Overall, though, that was fairly easy, just like a 17-minute run, a little bit of high-knee drill in the
middle just to reinforce really good explosive technique, and then right at the end, just
one eight-second hard rep. It’s rest week, so just
a little bit of stimulus. Alright, bad advice, so
the first bit of bad advice that is kind of commonplace out there is that more training is better. In isolation, take all other factors out of the equation, more
is better to a point. But you have to be able to recover to be able to accept that more training. So let’s say that you’re
an average age-grouper, you’ve got family, kids, friends, extracurriculars, whatever it is. That alone means that this fictional 20 to 25-hour ideal training week basically cannot apply to you, because you are spending so much time on things other than training, that means that your training, while it might be able to be fit in, it’s going
to be at the expense of your recovery, and
the recovery required at that high amount of
training is immense. As you start training more, you have to also recover more, but for
us average age-groupers, as we start training more,
we typically recover less. In the long term, we see
many, many age-group athletes that end up having adrenal fatigue, overtraining syndrome,
sickness, massive injury, and long-term, are out of the sport. Everyone has their
ideal level of training, and just saying 20 to 25 hours a week is what you need to
make Kona isn’t correct. Now, next bit of bad training advice is giving somebody swim drills because they heard that this swim
drill is a good swim drill, not because that swim drill
is ideal for that person. A small amount of drilling at the start just to get comfortable
in the water is good, but once you develop basic
proficiency in the water, the best thing you can do
for your swimming is swim. By doing a bunch of drills,
you become a good driller, not a good swimmer, so
be very, very cautious of when somebody says, hey, I hear this is a good drill to
do, without actually saying why it’s a really good drill
to do for you specifically. In general, there are
only a very, very few amount of drills, like kick
for proper body alignment, and balance, and tautness, as Tower 26 Gerry Rodriguez would
say, is good for you. Maybe a little bit of, like,
one-arm work that is focusing on proper catch technique,
but be cautious of drills. So the bike, I would say that in general, this isn’t necessarily
advice, but this might be an approach that I would
say is very detrimental, is that, not allowing long
bike rides to be long enough, or intense bike rides
to be intense enough. What I mean by this is, when
we are trying to improve on the bike, we have
to improve two things. Be able to go faster for
a longer period of time. It’s very hard to develop
a workout that allows you to become better at both at the same time. So the approach that I
would recommend doing is, let those long bike rides be really long, but keep the intensity very low. So in the case of training
for a half-Iron Man, this is, instead of going for a 90-K ride, which we’re going to do in the race, this is going for a 120, 130-K ride, 140. But in that time, there’s not a ton of intensity, because
it’s going to allow you to keep pedaling for that long. So you’re going to build a massive amount of efficiency and endurance. Now the opposite of
that when we are trying to build speed, to build top-end speed, we have to build neuromuscular power and our ability to turn our
body over really quickly and put a huge amount of
force into the pedals. Now if we’re doing that at a time that we’re fairly tired from spending a lot of time on the
bike, how much intensity do you think you’re gonna be
able to put into the pedals? Not much, if you’re
putting a ton of intensity into the pedals, how long do you think you’re gonna be able to do that for? Not very long, so how we design the Team Trainiac workouts is that the intense workouts,
the ones during the week, they might only be 30 to 40 minutes, but in that time there’s
about five to eight minutes of turn-yourself-inside-out intensity, but because it’s only that amount of time, you’re able to put out
a huge amount of force, making yourself much
stronger, much faster, and then by the time you
get to the race season, and you put the endurance
and that speed together, you are going to be very fast, and you’re going to be able to hold it for a really long period of time. Let’s get on to the run,
and the common conception with running is that to be able to run faster, you need to run more. Just as a blanket statement,
and what you’ll often hear from elite running coaches is that volume is the number one indicator
of potential speed. And, again, this is very much like the hours trained during a week. In a vacuum, it’s right, but these are people that are dealing with elites. Us amateurs are not
necessarily able to do that. So what we have to do is,
if we want to train more, we have to be very, very cautious of how we do that, and listen to our body. Take, for example, about
a month and a half ago, I started trying to train more, and even though the distance of the runs that I was doing each day were quite low, like 10 to 15 minutes, just that frequency over and over and over beat up my feet, added to a back injury, started getting niggles here and there. So as we start increasing
the amount of times and the amount of mileage that we run, we have to listen to our body,
and we will only continue to run more after listening to our body. Some hacks that we can use to get more frequency running
without having that risk of injury is a little
bit of water running, little bit of strength training designed to keep our core and our posture, our structure very strong in the run, to add to the running maybe
some cross-country skiing, things like that, that are running-ish, and add to the running frequency, but don’t just say miles
are better if you do more. More, more, more, more,
more, it’s not always more. And then finally, this isn’t
really a piece of advice, but it is, I would say an omission that, historically, there
hasn’t been a huge amount of emphasis placed on
recovery, on restoration. In the book Peak Performance,
what they say is, the formula to get faster is that stress plus rest equals growth. Stress, your training stress, plus rest, and what they say typically is just time away from training, equals growth. What I would actually say is, I would switch rest for restoration. These are things like making sure you are well enough hydrated, making sure you are having a recovery shake right after your workout, making sure that you are eating
well throughout the day to allow your body to rebuild itself. This is having a really
good sleep schedule. This is having a rest week
every three or four weeks. The entire restorative process, I think, is very underserved in triathlon and leads to a lot of problems for a lot of people. Sickness, injury, fatigue,
overtraining syndrome, adrenal issues, depression, stress plus, I would say, restoration,
they have to be in balance. You can’t just add the stress without adding the restoration. You have to find an
appropriate level of each to get your best performance possible. So, Trainiacs, a lot of those things that I’ve just mentioned were very
general little tips of advice. As I was creating the
Team Trainiac website, I started thinking, how can
I systemize these things so that they are put in
front of the athletes without them even having
to think about it? They’re all taken care
of, they’re prompted to do it without having to think about it. Well, that’s a big part
of what the website is based upon, so if that
sounds like something you’re interested in,
and you want to avoid all of those issues, go to, sign up so that you know
when it’s available too. And if you aren’t yet subscribed, hit the subscribe button below. Later, Trainiacs.

31 comments on “5 WORST pieces of advice ALL TRIATHLETES GET

  1. Oh this video is worthy save to watch later!! This is important for new athletes because they so many wrong information out there!! And some new athletes don’t understand all the time the pro have to rest!!

  2. Absolutely agree! More training (junk miles) are so often useless, and can actually cause or amplify injuries and sickness… Better to train SMARTER and with a defined PURPOSE for each session, so that you maximise effectiveness. I need to focus more on my restoration though haha, I'm terrible at looking after myself :/…

  3. You got some good ones but forgot to include the “do light weight with high reps to simulate endurance training” advice that I often hear!

  4. Lookin’ good TT! If you go back a couple years and look at yourself then vs. now, physically there’s a big change. Good work! Don’t let the turkey fatten you up! BTW… Scody discount would be fu’mazing…. 🤙

  5. Solid video! Why don't you maintain your weight lifting routine when you're prepping for raceS? You'd probably avoid injuries

  6. i dont agree with shake right after the workout. wait around 40 minutes to get that building material into muscles as much effective as possible

  7. Great video. I’ve been training hard and have been told on several occasions that I need to slow it down a bit. Your video makes perfect sense.

  8. Very good one. P.S i was continuously wondering if the dogs would come in the next second since you sat on that couch….

  9. Hi from France
    Taren, I knew that a day I'd disagree with you😊 Lo and behold that day hath come! I actually don't follow you regarding swimming drills; I consider they're paramount in a triathlete's "career". Where I'm on the same page as you is regarding drills individualization.👍 On second thoughts, we've got another disagreement: I am NOT shaving my legs (too Gallic to go down that path 😁).

  10. Not sure how many bikes I saw in the pain cave (Ventum, Cervelo, others). Would you mind introducing them to us and what you like / dislike on them?

  11. I don’t like your mood; I don’t like you persona; but your a goddamn great advicer.; besides GTN, you’re de only other one youtuber I follow constantly. Greetings from Mexico

  12. Most of all good advices in triatlon I get from you Taren ! Thanks this video is so useful for the moment I'm going through right now.

  13. Would you be able to give actual numbers for how much running is too much? I understand that everyone is different but could you use yourself as an example?

  14. I'm very low level in the triathlon game, but here are some absolutes that I have learned from my three races:
    (1) Gotta have tri shorts. From watching 80's TV, I expected there to be a changing tent after the swim. There isn't. My first race, I had to walk to the public men's room to change out of my swim suit. Haha!
    (2) Don't bother putting on a bandana under the bike helmet (as I usually do on training rides). Too much time wasted for a cloth that's just going to be saturated after the first water dumped over the head anyway.
    (3) Take care with the race number. Last time, mine got so saturated that it started tearing off the safety pins, and a race official stopped me until the problem was fixed. Not sure what the best solution is here, but I'm thinking 3 safety pins across the top might be better than just two, or putting some tape on the back side of the number where the safety pins will be?
    (4) Toward the end of the bike leg, you don't need to keep stopping for water fill-ups at the aid stations. You probably have some drink waiting back at your bike rack.
    (5) If you get into a walk-run-walk cycle during the final leg, try to make goals well into the distance for your running spurts. And, of course, try to cross the finish line running!

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