Skip to main content
Glasgow Triathlon Club

Glasgow Triathlon Club

By Kate Pearson
Glasgow Triathlon Club news, interviews and training advice.
Listen on
Where to listen
Breaker Logo

Breaker

Google Podcasts Logo

Google Podcasts

Overcast Logo

Overcast

Pocket Casts Logo

Pocket Casts

RadioPublic Logo

RadioPublic

Spotify Logo

Spotify

Currently playing episode

GTC Run - Aerobic Under/Over intervals 11.01.2021

Glasgow Triathlon Club

1x
GTC Run - Monday 25th January - Aerobic Under/Over Intervals (week 3)
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
46:05
January 25, 2021
GTC Run Monday 18th January - Aerobic Under/Over Intervals (week 2)
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
42:05
January 18, 2021
GTC Run - Aerobic Under/Over intervals 11.01.2021
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
38:46
January 11, 2021
2021 Goal Setting ft. Zoe Black
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/
59:31
January 10, 2021
Triathlete Gift Guide ft. Fiona Russell
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)!
1:36:09
December 6, 2020
Biomechanics, ft. The Foot Medic, Tall Trees Clinic & Studio, and Physio Effect
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
1:07:26
November 20, 2020
Swimming in 2020, ft Sarah Wiseman and Vicky Begg
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!
1:47:28
October 19, 2020
Race Stories - Part 2
Interview with Iain Todd, as well as an introduction to Zwift Racing with Jonathan and Maggie. 
50:03
August 10, 2020
GTC Run Monday 10th August - Pyramid Combinations - Recovery Week
Aim: your ability to run for longer at your chosen race pace will be much improved.  This final week is a recovery session rounding off the full compliment.  Objectives:  In week 1, you will run a pyramid based on endurance/duration.  In week 2, you will run a set of pyramids based on effort/intensity  In week 3, you will combine these two for a peak effort pyramid working both endurance and effort. And week 4, will be a recovery week sessionwith much less volume and effort. Main Session - recovery week  Consistent Effort RPE 6-7 - no exceptions 2mins > 4mins > 6mins < 6mins < 4mins < 2mins Nothing Fancy folks.. strictly no fast running!!!
35:34
August 10, 2020
GTC Run Monday 3rd August - Pyramid Combinations Peak Week
Aim: Your ability to run for longer at your chosen race pace will be much improved. These next few weeks will aim to combine your  endurance/duration running with your effort/intensity. Objectives:  In week 1, you will run a pyramid based on endurance/duration.  In week 2, you will run a set of pyramids based on effort/intensity  In week 3, you will combine these two for a peak effort pyramid working both endurance and effort. And week 4, will be a recovery week session with much less volume and effort. Main Session  Endurance and Intensity combined - week 3  5mins: 30secs RPE 5-6 > 1min RPE 6-7 > 2mins RPE 7-8 < 1min RPE 6-7 < 30secs RPE 5-6 2mins recovery  9mins: 1min RPE 6-7 > 2mins RPE 7-8 > 3mins RPE 8-9 < 2mins RPE 7-8 < 1min RPE 6-7  2mins recovery  5mins: 30secs RPE 5-6 > 1min RPE 6-7 > 2mins RPE 7-8 < 1min RPE 6-7 < 30secs RPE 5-6
29:39
August 3, 2020
Race Stories
A collection of stories from members about our favorite races and most memorable fails!
1:05:42
August 2, 2020
GTC Run - Pyramid Combinations - Week 2 Intensity
We are in week 2 of this block.  We will focus on intensity of run within the main session. The introduction is around 3mins long explaining the main body of the session.  5mins as 1min each of RPE 6 > 7 > 8 < 7 < 6 +2mins easy recovery 10mins as 2mins each of RPE 7 > 8 > 8.5-9 < 8 < 7 +2mins easy recovery   5mins as 1min each of RPE 7 > 8 > 8.5-9 < 8
30:48
July 27, 2020
GTC Run Monday 13th July - Pyramid Combinations
Aim: your ability to run for longer at your chosen race pace will be much improved. These next few weeks will aim to combine your endurance/duration running with your effort/intensity. Objectives:  In week 1, you will run a pyramid based on endurance/duration.  In week 2, you will run a set of pyramids based on effort/intensity  In week 3, you will combine these two for a peak effort pyramid working both endurance and effort. And week 4, will be a recovery week sessionwith much less volume and effort. Main Session  Endurance Pyramid: 2min > 4min > 6min > 8min > 6min > 4min > 2min  recovery between 2min > 4min = 30s recovery between 4min > 6mins > 8mins = 1min Effort: RPE 7 - 8, this is quite a wide range, so you can choose to run at the lower end, closer to RPE 7 or at the higher end, RPE 8 
45:14
July 13, 2020
GTC Run Thursday 9th July - Longer Intervals - Recovery week
Aim: This session will begin to extend your capacity to run (at pace) for longer Objectives: we will extend the duration of the main intervals and include regular focus‘builds’ in effort 2 x (12mins run + 3mins recovery) between 3-4mins, again at 6-7mins and then at 9-10 mins build each 20s from RPE 7 > 8 > 9 and hold that race pace/RPE 8.5-9 effort for the remaining 2mins  The majority of the 12mins is run at RPE 7   The introduction is around 3mins long, and the sessiontakes around 35mins to complete. 
37:39
July 9, 2020
GTC Run - Monday 6th July - Build and Stabilise, recovery week
Aim: this session is intended to allow you to practice ‘resisting’ the urge to run too fast initially. Objectives: we will look at creating a build within the first section of the session and then stabilising your pace in the latter part of the session   12mins build as 3min each of easy  RPE 6 > easy/steady RPE 6.5 - 7 > steady RPE 7 - 7.5 > close to race pace RPE 7.5 - 8.5   +2mins recovery  4 x 3mins race pace* RPE 8-9 + 1min recovery)   *remember this is YOUR version of race pace and must be sustainable 
37:14
July 6, 2020
GTC Run - Thursday 2nd July - Longer`intervals and endurance, week 3
Aim: This session will begin to extend your capacity to run (at pace) for longer Objectives: we will extend the duration of the main intervals and include regular focus‘builds’ in effort  2 x (14mins run + 3mins recovery) between 2-4mins, again at 5-7mins and then at 8-10 mins build each 40s from RPE 7 > 8 > 9 and hold that race pace/RPE 8.5-9 effort for the remaining 4mins  The majority of the 14mins is run at RPE 7-8   The introduction is around 3mins long, and the session takes around 35mins to complete. 
41:09
July 2, 2020
Couch to 5km week 3 bonus
Week 3 run 1
35:03
June 29, 2020
GTC Run Monday 29th June - Build and Stabilise
Aim: this session is intended to allow you to practice ‘resisting’ the urge to run too fast initially. Objectives: we will look at creating a build within the first section of the session and then stabilising your pace in the latter part of the session   4mins build as 1min each of  easy  RPE 6 > easy/steady RPE 6.5 - 7 > steady RPE 7 - 7.5 > close to race pace RPE 7.5 - 8.5   +2mins recovery  4 x 5mins race pace* RPE 8-9 + 1min recovery  *remember this is YOUR version of race pace and must be sustainable 
35:45
June 29, 2020
GTC Run Thursday 25th June - Longer Intervals
Aim: This session will begin to extend your capacity to run (at pace) for longer Objectives: we will extend the duration of the main intervals and include regular focus ‘builds’ in effort 2 x (13mins run + 3mins recovery) between 2-4mins, again at 5-7mins and then at 8-10 mins build each 30s  from RPE 7 > 9 and hold that race pace/RPE 8.5-9 effort for the remaining 3mins  The majority of the 13mins is run at RPE 7   The introduction is around 3mins long, and the session takes around 35mins to complete.  
39:05
June 25, 2020
GTC couch to 5km no.2
Week 2 of the C25km programme
32:42
June 22, 2020
GTC Run Monday 22nd June - Build and Stabilise (week 2)
 Aim: this session is intended to allow you to practice ‘resisting’ the urge to run too fast initially. Objectives: we will look at creating a build within the first section of the session and then stabilising your pace in the latter part of the session   6mins build as 1m 30s each of easy  RPE 6 > easy/steady RPE 6.5 - 7 > steady RPE 7 - 7.5 > close to race pace RPE 7.5 - 8.5   +2-3mins recovery  Alternating 2 x (4mins / 5mins race pace* RPE 8-9 + 1min recovery)   *remember this is YOUR version of race pace and must be sustainable 
36:01
June 22, 2020
GTC Run - Thursday 18th May - Longer Intervals
Aim: This session will begin to extend your capacity to run (at pace) for longer Objectives: we will extend the duration of the main intervals and include regular focus ‘builds’ in effort  2 x (12mins run + 3mins recovery) at 3-4mins, again at 6-7mins and then at 9-10 mins build each 15s  from RPE 7 - 9 and hold that race pace/RPE 9 effort for the remaining 2mins  The majority of the 12mins is run at RPE 7   The introduction is around 3mins long, and the session takes around 30mins to complete. 
35:17
June 18, 2020
GTC Run Monday 15th June - Build and Stabilise (pace)
Aim: this session is intended to all you to practice ‘resisting’ the urge to run too fast initially. Objectives: we will look at creating a build within the first section of the session and then  stabilising your pace in the middle and latter part of the session    8mins build as 2mins each of easy  RPE 6 > easy/steady RPE 6.5 - 7 > steady RPE 7 - 7.5 > close to race pace RPE 7.5 - 8.5   +2mins recovery  4 x 4mins @ race pace RPE 8 - 9 + 1min recovery
35:45
June 15, 2020
GTC Couch to 5km no1
No1 of 2 for the C25k programme
27:39
June 14, 2020
GTC Run Thursday 11th June Under Over Intervals - RECOVERY WEEK
Set 1: 8mins continuous run alternating 1m 15s just under/45s just over your chosen pace  @2mins recovery  Set 2: 8mins continuous run as 5mins just under/3mins just over your chosen pace @2mins recovery Set 3: 8mins continuous run alternating 2mins 15s just under/1min 45s just over your chosen pace.  BEST COMPLETED AT A FLAT LOCATION   
35:23
June 11, 2020
Coping with Injury Part 2 w/ Jonny from Physio Effect
Part 2 in our injury series with Jonny from Physio Effect, covering member questions including ITBs, tendonopathy, chronic injury and aging. 
52:06
June 9, 2020
GTC Run Monday 8th June - Strength and Propulsion - Recovery week
RECOVERY WEEK  REPEAT THE FULL SET X 3 (3  x 15 secs hill rep @ 8.5-9 RPE + 1min recovery) Within the recovery at the bottom of your hill you will complete one set of either 8-10 heel raises 8-10 squats (or progressive squats) 8-10 standing glute squeeze on each leg + 5mins steady aerobic run/jog at 6.5 - 7 RPE) The main set is around 30mins long 
35:06
June 8, 2020
GTC Run Thursday 4th June - Under/Over Intervals - peak week
Running at just under or just over a chosen pace. For example, just under steady state and just over steady state or just under race pace and just over race pace. YOU CHOOSE what the overrding effort ought to be. At steady state you will find that you make adjustments between RPE 7-8, at race pace your adjustments will be between RPE 8-9, @24mins run time. Set 1: 8mins continuous run alternating 30s just under /1min 30s just over your chosen pace  @2mins recovery  Set 2: 8mins continuous run as 2mins just under/6mins just over your chosen pace @2mins recovery  Set 3: 8mins continuous run alternating 1min 15 just under/2mins 45s just over your chosen pace BEST COMPLETED AT A FLAT LOCATION
37:26
June 4, 2020
GTC Run Monday June 1st - Strength and Propulsion, short hill reps
Ideally you will choose a fairly steep, short hill and also have the option to run a short flattish loop (or out and back) at steady pace before the next set of propulsive hill reps. The introduction takes around 3-4mins, so you may want to extend your warm up as you listen,  REPEAT THE FULL SET X 3 (3  x 20 secs hill rep @ 8.5-9 RPE + 1min recovery) Within the recovery at the bottom of your hill you will complete one set of either 8-10 heel raises 8-10 squats (or progressive squats) 8-10 standing glute squeeze on each leg + 6mins steady aerobic run/jog at 7-7.5RPE) The main set is around 30mins long. Remember you need to gauge/time your 6min run nicely so that you return to the foot of your hill before the next set of 3 x 20s reps. 
37:03
June 1, 2020
GTC Run Under/Over Intervals
Running at just under or just over a chosen pace. For example, just under steady state and just over steady state or just under race pace and just over race pace.YOU CHOOSE what the overrding effort ought to be. At steady state you will find that you make adjustments between RPE 7-8, at race pace your adjustments will be between RPE 8-9.  Total @24mins run time, the podcast is 36mins including intro,  2 x 2mins recovery and an easy recovery tune to run home with. Set 1: 8mins continuous runalternating 45s just under /1min  15s just over your chosen pace  @2mins recovery  Set 2: 8mins continuous run as 3mins just under/5mins just over your chosen pace @2mins recovery  Set 3: 8mins continuous run alternating 1min 30 just under/2mins 30s just over your chosen pace.  BEST COMPLETED AT A FLAT LOCATION
36:06
May 28, 2020
Coping with Injury, ft. Jonny Kilpatrick, Physio Effect.
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.
48:03
May 24, 2020
GTC Run Thursday 21st May - Under/Over Intervals
Running at just under or just over a chosen pace; for example, just under steady state and just over steady state OR just under race pace and just over race pace. There is around a 4-5mins introduction to tonight's session to fully explain what you are aiming to achieve. You might want to jog easy during this or walk and do some of your warm up drills. YOU CHOOSE what the over-rding effort ought to be. At steady state you will find that you make adjustments between RPE 7-8, at race pace your adjustments will be between RPE 8-9.   Set 1: 8mins continuous run alternating 1min just under /1min just over your chosen pace  @2mins recovery  Set 2: 8mins continuous run as 4mins just under/4mins just over your chosen pace @2mins recovery  Set 3: 8mins continuous run alternating 2mins just under/2mins just over your chosen pace.  BEST COMPLETED AT A FLAT LOCATION
38:31
May 21, 2020
GTC Run Monday 18th May - Strength and Propulsion
REPEAT THE FULL SET X 3 (3  x 15secs hill rep @ 8.5-9 RPE + 1min recovery) Within the recovery at the bottom of your hill  you will complete one set of either 8-10 heel raises 8-10 squats (or progressive squats) 8-10 standing glute squeeze on each leg + 6mins easy aerobic run/jog at 6.5-7RPE) The main set is around 30mins long 
36:22
May 18, 2020
GTC Run, Thursday 14th May - 3 x 4mins race pace effort - RECOVERY WEEK
A super simple format this week,  4 mins easy alternating with 4 mins race pace as detailed here:  2mins out and back (or 4mins continuous in one direction) easy pace @ RPE 7 2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ RPE 8-9 2mins out and back (or 4mins continuous in one direction) easy pace @ RPE 7 2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ RPE 8-9 2mins out and back (or 4mins continuous in one direction) easy pace @ RPE 7 2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ RPE 8-9 2mins out and back (or 4mins continuous in one direction) easy pace @ RPE 7 
32:41
May 14, 2020
GTC Run Fartlek (Speedplay) Run, Monday 11th May - RECOVERY WEEK
8mins as: 2 x (45 easy RPE 6 + 15s fast RPE 8-9) + 2 x (1min 30s easy RPE 6 + 30s fast RPE 8-9) + 2 x (40s easy RPE 6 + 20s fast RPE 8-9) 10mins as  (2min easy RPE 6 + 1min hard RPE 8-9) + (3min easy RPE 6 + 2mins hard RPE 8-9) + (1m 30s easy RPE 6 + 30s hard RPE 8-9) 8mins as  2 x (1m 30s easy RPE 6 + 30s hard RPE 8-9) + 2 x (1min easy RPE 6 + 30s hard RPE 8-9) + 2 x (45s easy RPE 6 + 15s hard RPE 8-9)
33:17
May 11, 2020
GTC Run Thursday 7th May 5 x 4mins race pace
30s out and 30s back, or 1min continuous (in one direction) easy/steady @7 RPE 2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ 8-9 RPE 1min out and 1min back, or 2mins continuous (in one direction) easy pace @ 7 RPE 2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ 8-9 RPE  1min 15s out and 1min 15s back, or 2mins 30s continuous (in one direction) easy pace @ 7 RPE  2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ 8-9 RPE REMEMBER TO TURN AND HEAD BACK HOME 1min out and 1min back, or 2mins continuous (in one direction) easy pace @ 7 RPE 2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ 8-9 RPE 30s out and 30s back, or 1min continuous (in one direction) easy/steady @7 RPE 2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ 8-9 RPE
36:33
May 7, 2020
GTC Fartlek (Speedplay) Run, Monday 4th May
This is the peak session of these speedplay runs.  Reduced easy runs, increased harder runs.  8mins: as 2 x (30s easy RPE6 + 30s fast RPE 8-9) + 2 x (1min easy RPE6 + 1min fast RPE 8-9) + 2 x (20s easy RPE 6 + 40s fast RPE 8-9) 10mins: as (1m 30s easy RPE 6 + 1m 30s fast RPE 8-9) + (2m 15s easy RPE 6 + 2m 45s fast RPE 8-9) + (30s easy RPE 6 + 1m 30s fast RPE 8-9) 8mins: as 2 x (1min easy RPE 6 + 1min fast RPE 8-9) + 2 x (45 easy RPE 6 + 45s fast RPE 8-9) + 2 x (15s easy RPE 6 + 45s fast RPE 8-9) Nice definition between your easy and fast running (or easy and fast jog, or easy and fast walk).
37:56
May 4, 2020
GTC Run Thursday 30th April 4 x 4mins race pace #2
MAIN SESSION  45s out and 45s back, or 1m 30s continuous (in one direction) easy/steady @ 7 RPE 2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ 8-9 RPE  1m 15s out and 1m 15s back, or 2mins 30s continuous (in one direction) easy/steady @ 7 RPE 2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ 8-9 RPE  1m 30s out and 1m 30s back, or 3mins continuous (in one direction) easy/steady @ 7 RPE   (TURN/RETURN if you are running continuous intervals) 2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ 8-9 RPE  1m 15s out and 1m 15s back, or 2mins 30s continuous (in one direction) easy/steady @ 7 RPE 2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ 8-9 RPE 45s out and 45s back, or 1m 30s continuous (in one direction) easy/steady @ 7 RPE 
33:58
April 30, 2020
GTC Run: Fartlek Monday 27th April
Sorry, folks, I posted the introduction yesterday and not the full session!  Here is the full session.  8mins: as 2 x (40s easy RPE6 + 20s fast RPE 8-9) + 2 x (1m15s easy RPE6 + 45s fast RPE 8-9) + 2 x (30s easy RPE 6 + 30s fast RPE 8-9) 10mins: as (1m 45s easy RPE 6 + 1m 15s fast RPE 8-9) + (2m 30s easy RPE 6 + 2m 30s fast RPE 8-9) + (45s easy RPE 6 + 1m 15s fast RPE 8-9) 8mins: as 2 x (1m 15s easy RPE 6 + 45s fast RPE 8-9) + 2 x (1min easy RPE 6 + 30s fast RPE 8-9) + 2 x (30s easy RPE 6 + 30s fast RPE 8-9) Nice definition between your easy and fast running (or easy and fast jog, or easy and fast walk). 
33:33
April 28, 2020
GTC Run Thursday 23rd April
Thursday 23rd April Run Session: It's all about trying to run for longer intervals at race pace. 4 x 4mins main set, distributed between a pyramid of recovery runs. 2mins easy/steady  6.5 RPE > 4mins race pace 8-9RPE > 3mins easy/steady  6.5 RPE > 4mins race pace 8-9RPE > 3mins 30s easy/steady  6.5 RPE > 4mins race pace >  3mins easy/steady  6.5 RPE > 4mins race pace > 2mins easy/stead In my mind these are out and back runs so that you can judge your pacing accurately, ie 2mins out + 2mins back. You'll find a full introduction in the first 2-3mins in the podcast
36:52
April 23, 2020
GTC Run: Fartlek (Speedplay), Monday 20th April
Another amazing fresh, dry day and evening for you to complete this fartlek run session. Easy to steady efforts, complimented by faster, race pace intervals with a nice 'switch up' in gear from around 6.5 RPE to 8-9 RPE.   Remember to run at your own version of easy, steady or fast.  Warm up well before hand (the warm up  video is available on our Facebook Group page) and finish up with an easy trot or walk back home, a few more drills and  eat well on your return. 
31:12
April 20, 2020
Training in Strange Times
Interviews with: Fiona Maurer on Strength & Conditioning Vicky Begg on sports psychology in a time of Covid Race Reports and Club News
1:21:07
April 18, 2020
GTC RUN: Thursday April 16th Hill Intervals
The recovery week - yippee! This session will feel considerably easier.  Equal up hill and down hill run times.  
32:32
April 14, 2020
GTC RUN: Monday 30th March Pyramid Run
A pyramid style run session, based on duration at a constant effort.  This was the first attempt at a podcast.. they get better, with tunes in the background.
31:41
April 14, 2020
GTC RUN: Thursday 9th April Hill Intervals
Our peak week of this little block of hill intervals. Next week is recovery! 'Phew..,' I hear you say.   Enjoy the session and know that you will be running way faster than your competition when we get back to racing. 
33:51
April 9, 2020
GTC RUN:: Monday 6th April Pyramid Run Session
Dear Runners  This is progression (2 of 4) on last week's Monday run session.  We've increased the effort level within the 2 minute intervals that sit at either side of the longer 4 minute and 3 minute intervals.  I've edited last week's session, so it will sound familiar; but hopefully better with tunes in the background now. And we are now using the same podcast platform as our topical podcasts that Kate has been creating. I hope you enjoy it.  Coach Begg  
31:38
April 6, 2020
Nutrition and Fuelling
An interview with dietician Nathalie Jones and a cyclocross Race Report from Paul Glen. music by audionautix.com
1:07:17
February 15, 2020
2020 Goals
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
50:43
January 8, 2020