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Muscle-Building Workout and Diet


– What’s up Trainiacs? So, about a little over a month ago, I did a video with Nick Bare. You remember Nick Bare? This guy? This gorilla of a human? So, Nick Bare has historically
been a weightlifter, a body builder, a crossfitter, big muscular guy, and we’ve taken him on as a project and a new member of Team Trainiac that we’re helping him train up to his first triathlon, which is also gonna be his first Ironman in Panama City, Florida on November 2nd, and we’re gonna have a check in with him. I know that he’s been
training his butt off, but I wanna know what it’s like for a complete beginner
triathlete who’s a big guy, former weight lifter, to
start getting into the sport. What are the challenges
that are unique to him? Let’s give him a call. (Skype ringing) Yo, what’s up? – What’s goin’ on? – How you feelin’ man? – I’m feelin’ pretty good. – Yeah? (upbeat music) – It’s like Wednesdays, intense bike. And Thursdays, simply the high volume run. – Oh yeah. – And Fridays, little
bit of breakthrough swim. And then Saturdays, the brick. And then Sundays,
previously with training, I never really needed days off. – I bet you do now. – But now, it’s like this is one of the first times in my life, I can’t remember where I look forward to my Sunday rest days. (Taren laughs) (Skype call ends) – And that is how you
get a weightlifter ready for an Ironman. All right, give me some time. I’m gonna digest that, some good lessons. It’s good. We got good stuff going on. (table banging) All right, I’ve thought
a lot about that call that we just did with Nick. And what are the things that, not just weightlifters, but bigger triathletes, Clydesdales, people that are in the
process of losing weight, just bigger men and women that are working towards becoming, maybe a new triathlete, maybe a new Ironman, but what are the things that are going to be unique to them that are not going to be
the case for everyone? But there are some lessons in that chat that we just had actually that can apply to a lot of people. Now, the first being that because Nick is a bigger dude, he is going to go through
a lot of pounding. The pounding in the run is probably, going to be a little bit more forceful. A little bit more detrimental
on his body structure. Just because what we have to deal with is somewhere in between, about seven and 19 times our
body weight every time we land. If your body weight is higher, there’s gonna be that much more weight
coming down compressing. – It has always been my problem, is once I get to higher volume or longer time on my feet, my body just like requiring more fuel. But my body starts getting
exhausted and tired, which is stamina and
endurance is a part of it, but my second run yesterday, towards the end, plus the heat, I was just like, my legs were done. – So what I recommended
for Nick in this case, and I recommend this for everyone, whether you are a bigger athlete, or a lighter athlete, if you ever have issues where you feel really beat up from a run, if you have a history of running injuries, take a little bit of load off your body by running some trails. Now make sure that these aren’t trails that are ankle-breaking trails where you’re really dicey and going on single track and things that you can get injured in because an injured athlete is
the slowest athlete out there. But if you can run on some soft surfaces, it’s gonna take a lot
of load off your body, probably gonna place a
little bit more extra load in the legs, so it’s going
to strengthen the legs, making a bit more of a strength run which really helps our durability to get through that run without
our muscles feeling beat up. So we’re going to be
able to perform better in the race and throughout
all the training not be as susceptible to injury. – Yeah, it also help in the trails. – Yeah. If it’s easy to get to, that might make life a
little bit easier on you. To take some of the– – Okay. – Some of that pounding off the body. – Yeah. – Pavements are really hard on the body, especially for those longer runs. Next. Because Nick is a bigger dude, there’s more mass. So it’s a lot tougher
for him to cool himself. There is more mass that
you’ve gotta cool down. There is more cooling requirement,
in him especially being, in Austin where he’s at
105 degrees Fahrenheit, during the day. It’s not always super easy to just say, “Well, I’m gonna train
in cool conditions,” especially when you are
training for Ironman when you’re training constantly. So you’ve gotta train at some
points throughout the day. But this is really tough on your system. The more you can do to keep yourself cool, through all workouts the better. So training earlier in the morning, if possible later at night, if possible a fan, heat and endurance training is really hard on the body when you put it together. – Yeah, I do most of my workouts mornings, if it’s only one run a day, I do it first thing in the morning. – Training in super hot weather, places a really big taxation on your nervous system because your heart rate
is through the roof. So the difficulty of
any average workout is that much more difficult on your system. It’s as if, even in some
your easier workouts, you went really hard unless
you peg yourself to a nice, low heart rate ceiling, in which case you might have to run or ride really slow but that’s not a bad thing when you’re doing specific
heart rate training. However, if you are just
training in general, everything that you can
do to keep yourself cool, these are slushies that you
take actually during your rides, and your runs and training indoors with fans and cool air conditioning. This is training as much
as you can early in the day or late at night. As much as you can do to keep your body cool, is going to take less out
of your body as a whole, so that you are able
to recover a lot better and you are thus going to be
able to absorb the training and do better in the race. If your body’s working really hard just to fix the damage done and the taxation on the nervous
system caused by the heat, it’s not going to be able to
address the compensation effect that it needs to have from the training. So stay out of the heat
as much as you can. And finally, you are going
to be a sinker in the water. I am like a fraction of the size of Nick, but look at these things, look at these, (leg slapping) big, meaty gams that I got there. These are sinky legs. Muscle weighs more than water, So if you’re a muscular person, if you are a big, bulky person, you’re almost always going to sink in the water when you end
up coming into triathlon. Just kinda part of it, when you sink, you end up freaking out, having a bit of a panic response, you flail a lot more, you
sink even a little bit more. That’s something that
Nick is struggling with and that’s something that bigger, more muscular people end
up having to deal with. How are your legs? You say that they’re
spread a little bit apart. Do they sink a little bit? Because you’re a muscular dude, so I’d imagine it’d be kinda sinky. – They weren’t sinking in the pool. Mechanics change a little
bit when I go to open water. And I do find that they sink in open water where I had to slow it down. – And what we set Nick up with is a copy of my new book, “Triathlon Swimming Foundations” and he’s going through all of the drills, the breathing exercises, the floating exercises, the calming yourself down exercises, so that he can get into the water, he’s like, “I got this. I know I’m not going to sink. I know that I’m just going to have to swim very comfortably, and at kind of a steady pace.” And he’s not gonna (panting) really work himself up
and be losing breath. So you can go check that out at
triathlontaren.com/triathlonswimmingbook and see exactly what
Nick is going through. It’s got the entire book, you can get an audiobook version of it, it’s got all the video
demonstrations of all the drills. I’m a really big fan of it. – So it’s really just working mechanics, breathing is getting better. My problem was always I was
just rushing everything. – Yeah. – I was treating it like a sprint. Yeah, my first time open water swimming, I did like a sprint out into the middle and I realize I was gassed. My biggest problem right now
is getting my feet together. My feet naturally wanna go this way. – Yeah. Go like that? – Yeah, so I keep doing that. So that’s my biggest focus right now, but breathing is getting better. I’m doing all the drills
in that book you sent over. – Okay. So as I’m working more with Nick, I’m really enjoying
learning how bigger people, more muscular people, people are like coming from
a weightlifting background, the challenges that they’re going to have when they get into triathlon. And bottom line is he’s killing it. He’s really enjoying it too. And I highly recommend that you all go check
out his YouTube channel and right over here we’ll put
a couple of videos right there and right there, to some of
the videos that he’s done with his training and
if you want to make sure that you don’t miss any
of our summaries about how to train as a weightlifter
getting into triathlon, make sure you hit the
Subscribe button below. Later Trainiacs.

14 thoughts on “Triathlon Training for Weightlifters Part 2 with Nick Bare

  1. Pretty sure that a guy that lives in Austin and has money to go into Ironman has aircondition.
    No need to train super early or late to avoid the heat. Only reason he'd do that is if he's training outdoors or has time constraints.

  2. Think this is pretty exciting. I'm a bigger guy myself. The change from relatively heavy lifting to 2 hour run sessions isn't an easy one.

  3. Have you ever trained somebody that was visually impaired and blind or physically challenged? What suggestions do you have for that? I’m at Blind Athletes training for my first Iron Man

  4. Drives me nuts when people say muscle weighs heavier than (insert whatever here). 5 pounds of muscle does not weigh more than 5 pounds of water or 5 pounds of feathers or whatever. It is 5 pounds!!!

  5. I am a very muscular person and i want to do my first triathlon . Since i have a model now it makes me want to do it more. Thank’s for sharing.

  6. Recently completed my first Half IM as a big guy. Trained for 6 months, lost 25 pounds, still weighed 230 pounds on race day. Form is extremely important on the swim. I found that my sinking legs were largely fixed by keeping my head down, and not going too deep with my hands. Pacing is difficult, maybe a big guy thing, maybe everyone has the same problem, but the hardest part for me is going easy enough for the first 500 yards that i don't end up gassed. Start waaaaay easier than you feel like you can do and work up, you can always increase your pace. Still working on it all, but my swim is pretty strong. I'm imagine Nick already does, but i ended up supplementing protein, particularly after my long runs to help with recovery. Those long runs really took it out of my legs. Ended up doing 4 run days a week, and had almost no joint pain, but my quads were always sore.

  7. Dig this focus and cross-over with Nick B! Being a big guy myself and when I started into tri 3-4 years ago, there was not much content for guys like me. LOL. 👍

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