Top 5 Ways To Ruin A Workout! | Training Mistakes You Don’t Have To Make
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Top 5 Ways To Ruin A Workout! | Training Mistakes You Don’t Have To Make


(upbeat music) – Now, it is all too
easy to get carried away in our training and feel
that we absolutely have to get things done at all costs. Now this in itself is a
great mindset for us to have, but it’s not ideal if it
means that we maybe start trying to cut corners to
get that training done or even worse still, that
then impacts the training of our clubmates or our
training buddies whilst we try and do so. So today, I’m going to
outline five ways that you can actually ruin a workout
so that you can do your best to then avoid falling
to those same pitfalls. – Let’s start with the warm up. Now, as far as we’re
concerned here at GTN, whatever session you’ve got planned, it’s important to factor
in a portion of that as warm up time, even
it is just a five minute super easy jog ahead of your steady run. And it’s an important aspect
of any training session, and it becomes even more
important if you’ve got a key running session planned. That being said, it’s still
amazing how many people don’t value the importance
of those first few minutes. There are two aspects of
getting your warm up wrong. The first one is omitting it altogether. Say you’re really strapped for time, but you’re desperate to
get your session done and you just think I’ll
straight in with the main set. Now you run two risks here. The first one being the
fact you’re not going to get the most out of your
session and you’re unlikely to be able to hit those target
times, but the second one, and more worryingly is you
could actually get injured by pulling muscle or
something if your body isn’t quite ready. Then on the flip side, you
might end up going too hard in your warm up, and
you’ve probably experienced teammates doing that in
a swim, tapping your toes or going just ahead of you on the bike and you’re just losing that
opportunity to actually warm your body and your mind up, ready for the main session. So, if you do actually approach
your warm up as a really key part to getting to the next session, you’ll make sure that you
really nail the main set. – Now, it might seem entirely
obvious, but training when you’re ill is something
that many of us can fall into the trap of doing. Now as triathletes, we are very
driven individuals usually, so that means we don’t want to
ever miss a planned workout. But we’ve all been there,
when we wake up in the morning and we’ve got some, if not all
of the tell-tell indicators of an oncoming cold. We may we have a scratchy
throat, a sore head, sniffly nose or just all of the above, but
still we’ll drag ourselves off down to the gym or the
pool simply out of habit. Now in all likelihood that
training session is going to be well, a bit of a write off and we’re going to struggle through it. But you’re actually going to
start digging a hole for days and even weeks of training
in advance that could end up becoming essentially a write off. But secondly, it’s actually
really unfair on your training group and environment. I for one lost count of the
number of times I’d get angry if somebody coughing and
splattering behind me in the lane in the pool. It’s a selfish approach to
training and you just don’t want to become that person. – Having the right kit for
your planned training session is kind of crucial. Hands up whose turned up to
a run session with the wrong pair of running shoes. Say you’ve got a long off
road run planned through a muddy forest in the middle of winter then you’re going to want some
shoes suitable for the job that have got plenty of grip
and are strong and sturdy, not your racing flats that
you used in your last session indoors on a treadmill. Because not only are you
going to ruin your shoes, you’re probably going to struggle
to run as you’ll be slipping and sliding everywhere. And then, there’s the pool
scenario and I’m sure you’ve all been there when you’ve forgotten
your goggles or even worse, your swimsuit and you’ve had to go and beg with lost property
or teammates to try and borrow some kit. And the worst case scenario
being no one has any you can borrow and you’ve got to head
home without even getting in the pool. And finally, there’s the bike. Now, we are lucky to get
electronic gears on bikes which are brilliant, but only
if you remember to charge them and I’ve certainly had
the embarrassment of that, turning up to ride as a
guest with a local club on my lovely canyon air
road and I didn’t notice until halfway through the ride, I could no longer change gears and it meant for a very painful and rather embarrassing ride home. – Now, we’ve all been there
with hectic lifestyles and juggling all sorts of commitments, it can be all too easy to
simply forget to plan and pack adequate nutrition ahead of
a planned training session. Now, I don’t know about you,
but if I’m meeting some friends for a training ride for
example I’ll never forget the important stuff, like
say my bike or my helmet or other equipment, but I’ve
lost count of the amount of times I’ve turned up
and realized I haven’t got adequate nutrition ahead of that session. Now it needn’t be an afterthought
but I think for so many of us nutrition can be, and
it’s just not a good mindset to get into. I for one am terribly
guilty of stopping mid-ride at grocery store or even a
petrol station just grabbing some cereal bars or chocolate
bars or inevitably even, a sugary drink as well, which
is not a good way to be. And in all seriousness, these sorts of poor nutrition
choices can really scupper a quality training session and really undo all that good work. And as the old adage says, you
only get in what you put out or as I’m told you don’t
put diesel in a F1 car. – Exploring new routes is a great idea, for certain sessions. It’s worth being mindful
that however well you study the route or you’ve downloaded the map, it is still possible
that you might get lost, so if you’ve got a key
session coming up it’s best to stick to the routes that you know, places you’ve run and ridden
before so you can really focus on the effort
intensity that you need, ’cause there’s nothing
more frustrating than being in the middle of a hard
effort, getting to a junction, and not knowing which way to go. So, it’s best to save your sightseeing for your easy training days. I’d be lying if I said we
haven’t committed any of these training faux pas and somehow I think
we’re probably not alone. But if you have miraculously
managed to avoid all of these, this video such at least
ensure that you don’t ruin any workouts in the future too. Hopefully you’ve enjoyed
this, give us a thumbs up if you have and hit the
globe on screen to make sure you get all of our videos here at GTN and for a video that Mark did
looking into coffee doping, you can find that one just down here. And if you want to know
more about plantar fasciatus and how to avoid it,
there’s a video on that, just down here.

25 thoughts on “Top 5 Ways To Ruin A Workout! | Training Mistakes You Don’t Have To Make

  1. A bit of a suggestion below!
    Great video as always! I used to always skimp on warmups.

    Here is something this video made me think about. Perhaps you all could tackle the elusive easy day in polarized training.

    I see so many of my friends who overtrain by not taking easy days. They end up making easy days some bastardization of a low range tempo run. Perhaps make a video on the importance of polarization in training and how easy days should stay easy. It's almost impossible to make easy days to easy! Instead, their fitness ends up plateauing and they do the obvious to force improvement, increase the volume. This in turn leads to more strava kudos and they continue to overtrain and get slower over longer distances.
    Perhaps elaborate on the physiological benefits of different workouts, which in turn justify the different types of workouts. For example, Jack Daniels (the cross country coach!) does this, introducing the importance of easy days for maximum training efficiency (lowest HR necessary for proper aerobic fitness gains) which targets heart stroke strength and metabolic efficiency within the muscles.

    All the best

  2. that charging thing is the most important reason I wont use them, I would never make sure they will be charged all the time.

  3. I cannot possibly see how anyone can train when they're sick. When my sinuses are acting up that's it I feel absolutely miserable, let alone wanting to go run and Lord forbid going for a swim with sinus drainage 😀😀😀.

  4. Getting out for a long ride and realizing I forgot the chamois butter/cream also same for going for a wetsuit swim without my chafing stick! Ouch!

  5. bike:
    – turn up with broken spokes
    – turn up with no helmet (though not obligatory in traffic, very much so in club rides in the Netherlands)

    – turn up with no spare tubes/spare cannisters/tire levers/… or any equipment
    – after a flat forgetting to check for (a second/third/..) peace of glass in my outer tube. leading to the above, usualy.

    swim:
    – believe it or not, not checking the adres of the pool and being at the wrong side of town
    – no trunks
    – no earplugs/cap/goggles
    – no towel
    run:
    – no water bottle with me for a track session!!!! 🤭
    the rest is probably not significant in comparison, and maybe I'm protecting myself leaving out the most embarrassing ones, but not consciously.

  6. I disagree that training whilst being sick is a write off, mainly because training in those hard and difficult moments makes you mentally stronger. Our body is far stronger then the mind and
    forcing your mind to not quit will make the mind stronger each time. The same goes for sporting during bad or extreme weather. Well, those are the BEST moments to sport, because
    always sailing during ideal circumstances will never create a good captain.

  7. Did the nutrition one this last Saturday. Did fine on the 45 mile bike ride, but didn’t take anything after before the swim clinic. Whoops 😕

  8. I have had members of the coffee ride turn up without their front wheel after putting the bike in the car and leaving it at home

  9. Working out right after lunch or breakfast, I can do it on a bike as I can just start off slow. But not on a run or when swimming…. Food needs a bit of time to digest before a workout. I know most pro XC mtb'ers eat about 3 hours before their race.

  10. Wearing a piece of kit that has been washed and worn a few too many times and has become a bit see through. I have never done that!

  11. Not sticking in the proscribed power zones for a bike session. Eg. a 2 min VO2 at 340-350 doesn’t mean starting out at 380 so the last minute is “easier”. But I’m guilty of screwing this up all too frequently 😂

  12. Pretty much everything, not eating, not warming up or cooling down, no water bottle, wet towel, change of clothes I am a litany of what not to do…that’s why I try and get ready the night before the day ahead including prepping meals, packing clothes, get stuff like attaching the car carrier and the bike to the car completed before it’s 4am and pitch black while rushing out the door. Seems to work 99% of the time…I like to think I am focused on the workout ahead if I forget stuff, but really I just think I’m a bit dumb 🤪

  13. This is such a first world problem: 'I forgot to charge my $5000 bike so I can't change gears'… What the heck? Why not use a real bike with manual gearchanging?

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