Glasgow Triathlon Club

in this month's episode we cover some dates for your diary, and hear some inspiring tales of crazy challenges by Bruce, Jonathan and Andrew.

A great chat with James about his career as a technical official, and Masha Mott about her year of ultra running.

Interview with Fyre Yoga

interviews with our new Head Coach as well as numerous athletes who have raced this summer.

As you can imagine, Duggie and I can talk forever, and cover open water swimming from beginners to advanced, chatting kit, locations and safety. Skip to about 40 mins in if you are not a beginner Skip to about 1:20 for sea swimming Skip to about 1:28 for our favourite localish swim spots

A one-off session to introduce plyometric work to your training programme. Ideally this session should be completed close to a set of steps or a low wall or kerb. A park with a short circuit, or out and back stretch is all that's required for the run bit. Check out this link for more information https://mirafit.co.uk/blog/plyometric-exercises-for-runners/ SET 1 - 3mins easy run RPE 6-6.5 - 4 x jump up onto step or low wall (step back down) - 4 x jump down from step (step back up) - 3mins steady run RPE 7-7.5 - repeat jumps SET 2 - 3mins steady run 7 -7.5RPE - 4 x hop (each leg) up onto step or low wall (step back down) - 4 x hop (each leg) down from step (step back up) - 3mins close to race pace run RPE 8-8.5 - repeat hops SET 3 - 3mins close to race pace run RPE 8-8.5 - 4 x jump forwards - control landing - 4 x hop (each leg) forwards - control landing - 3mins race pace run RPE 8.5-9 - repeat jumps + hops - 3mins @ choice pace

Welcome to our new club president David Brown!

Featuring Mariam Kilpatrick from Physio Effect, we talk about training through pregnancy and beyond, what to look out for, and how to look after your pelvic health at any age.

Featuring Clare Taylor of Women in Sport, GTC Head Coach Vicky Begg, and members Jane, Danni and Fiona.

In week 4 (recovery), you'll run 2 x sets of build intervals from RPE 6 > 7> 8 > 9, then practice 2 longer intervals at RPE 8. SET 1 + 2 - build : @8mins each 2 x (2mins @RPE 6 > 2mins RPE 7 > 2mins RPE 8 > 2mins RPE 9) + 2-3mins recovery followed by 2mins @ RPE 8 +2mins easy recovery 2mins @RPE 8 +2mins easy recovery and jog home

In week 3, you'll run 2 x sets of build intervals from RPE 6 > 7> 8 > 9, then practice 2 longer intervals at RPE 9. SET 1 + 2 - build : @10mins each 2 x (1mins @RPE 6 > 2mins RPE 7 > 3mins RPE 8 > 4mins RPE 9) + 2-3mins recovery followed by 4mins @ RPE 9 +3mins easy recovery 4mins @RPE 9 +5mins easy recovery and jog home

In week 2, you'll run 2 x sets of build intervals from RPE 6 > 7> 8 > 9, then practice 2 longer intervals at RPE 9. SET 1 + 2 - build : @10mins each 2 x (2mins @RPE 6 > 2mins RPE 7 > 3mins RPE 8 > 3mins RPE 9) + 2-3mins recovery followed by: 4mins @ RPE 9 +3mins easy recovery 3mins @RPE 9 +2mins easy recovery

Moving forward from our last block, you will now have a clear picture of your mid-zone aerobic running pace (between 7-8 RPE). For this block, you will work on running beyond this to around RPE 9 - faster running, at around your threshold turn point (this is just beyond your aerobic threshold). Whilst you may not have an actual race/event, you can still train towards running a bit faster for the thrill and to compete in any virtual events with your club mates. In week 1, You'll run 2 x sets of build intervals from RPE 6 > 7> 8 > 9, then practice two longer intervals at RPE 9. SET 1 + 2 - build : @8mins each 2 x (2mins @RPE 6 > 2mins RPE 7 > 2mins RPE 8 > 2mins RPE 9) + 2-3mins recovery followed by 3mins @ RPE 9 +3mins easy recovery 2mins @RPE 9 +2mins easy recovery

The final week, week 4/recovery, of this block of sessions: work a little easier on the way out, turn on the whistle and a little harder on the way back to make the turn again at the other end. This week, you'll have more than enough time to make it back, but keep the effort level that little bit higher on the return and benefit from additional recovery at your start point. Overall it's a shorter session. SET 1: @9mins 4 x (1m out RPE 7-7.5 + 1m 15secs back RPE 7.5 -8) 2mins easy recovery SET 2 : 13mins 4 x (1m 30s out RPE 7- 7.5 +1m 45s secs backRPE 7.5-8) 2mins easy recovery SET 3: @5mins 4 x (30secs out RPE 7-7.5 + 45secs back RPE 7.5 -8)

The session is an Under/Over format - work a little easier on the way out, turn on the whistle and a little harder on the way back to make the turn again at the other end. We are on week 3, our PEAK week with recovery planned for next week. SET 1: @11m40s 4 x (1m 30s out RPE 7-7.5 + 1m 25secs back RPE 7.5 -8) - continuous run 2mins easy recovery SET 2 : 15m 20s 4 x (2mins out RPE 7- 7.5 + 1m 50s secs back RPE 7.5-8) - continuous run 2mins easy recovery SET 3: @7m 40s 4 x (1min out RPE 7-7.5 + 55secs back RPE 7.5 -8) - continuous run

The session is an Under/Over format - work a little easier on the way out, turn on the whistle and a little harder on the way back to make the turn again at the other end. SET 1: @9m40s 4 x (1min 15s out RPE 7-7.5 + 1m 10secs back RPE 7.5 -8) - continuous run 2mins easy recovery SET 2 : 13m 20s 4 x (1m 45s secs out RPE 7- 7.5 + 1m 35s secs backRPE 7.5-8) - continuous run 2mins easy recovery SET 3: @7m 40s 4 x (1min out RPE 7-7.5 + 55secs back RPE 7.5 -8) - continuous run

The session is an Under/Over format - work a little easier on the way out, turn on the whistle and a little harder on the way back to make the turn again at the other end. SET 1: @7m 40s 4 x (1min out RPE 7-7.5 + 55secs back RPE 7.5 -8) - continuous run 2mins easy recovery SET 2 : 11m 40s 4 x (1m 30s secs out RPE 7- 7.5 +1m 25s secs back RPE 7.5-8) - continuous run 2mins easy recovery SET 3: as above @7m 40s 4 x (1min out RPE 7-7.5 + 55secs back RPE 7.5 -8) - continuous run

An interview with sports psychologist Zoe Black, discussing the psychological repercussions of 2020 for triathletes and how we can plan our future goals in a positive way, despite the context of the pandemic. https://m.facebook.com/Zoe-Black-Sport-Psychology-115102727021246/

Main interview with Fiona Russell, talking about gifts for all budgets! This episode also includes a wide selection of listener tips and advice on buying gifts for your triathlon-obsessed loved ones (or yourself)!

How to become a better runner - everything you need to know about your biomechanics. This episode features: Ciaran Canney: The Foot Medic, www.foot-medic.co.uk Linda Canning: Tall Trees Clinic & Studio, www.talltreesaberfoyle.co.uk Jonny Kilpatrick: Physio Effect, www.physioeffect.co.uk

In this podcast we chat about getting back into the pools as they start to reopen, with some hints and tips for a safe and productive return. We also catch up with Sarah Wiseman of Beyond the Water and hopefully inspire you to keep swimming outside this year as long as you can!

Interview with Iain Todd, as well as an introduction to Zwift Racing with Jonathan and Maggie.

A collection of stories from members about our favorite races and most memorable fails!

Week 3 run 1

Week 2 of the C25km programme

No1 of 2 for the C25k programme

Part 2 in our injury series with Jonny from Physio Effect, covering member questions including ITBs, tendonopathy, chronic injury and aging.

Part One of our interview with Jonny Kilpatrick from Physio Effect, discussing common injuries of triathletes and how to manage them. Part Two will follow, with questions from GTC members. Jonny's qualifications include a BSc(hons) Physiotherapy from Glasgow Caledonian University, and a PgDip Sports Physiotherapy from the University of Bath. He is a keen ultra runner and member of Team Pyllon. Physio Effect is still open for online consultations during Lockdown. www.physioeffect.co.uk.

Interviews with: Fiona Maurer on Strength & Conditioning Vicky Begg on sports psychology in a time of Covid Race Reports and Club News

An interview with dietician Nathalie Jones and a cyclocross Race Report from Paul Glen. music by audionautix.com

Our first ever podcast, featuring Sean Webster and focussing on goal setting. We also include a race report on the New Year's Day Triathlon, "Ask the Expert" and club news. Music by audionautix.com