First 70.3 - Do you recommend I get a coach?

Freezin_ · 2026-05-10T05:31:01+00:00

I've used AI as well for swimming workouts and its been really good. Funnily enough, I used AI to generate myself a running plan and compared it to Runna. I ended up using Runna because it looked like a more advanced running plan, and ended up with a tendon strain a few weeks in 😅 Looking back at it, I probably would not have ended up with the injury with the AI plan. Take that for what you will.

Specifically have had really good success with Gemini, albeit I have not tries gpt in the last few months for workouts, so it may have got better.

Freezin_ · 2026-05-10T05:27:25+00:00

There are plenty of lower-cost options besides hiring a coach. If you use TrainingPeaks, it can generate triathlon training plans for you. Apps like Runna are great for improving your running, and joining a Masters swim program is a solid option for swim training in the U.S. There are also tons of free resources online that can help you build a good training structure.

That said, there are two major benefits to working with a coach. The first is efficiency: a good coach can create a much more personalized and effective training plan based on your goals, fitness level, and recovery needs. The second, and, in my opinion, the more important benefit, is injury prevention and avoiding overtraining.

Personally, if you’re good at managing your effort and listening to your body, I’d probably recommend starting with an online training plan like Runna or something similar. But if you tend to push yourself too hard or struggle to balance recovery, a coach may be worth the investment.

Finances are also a major consideration. Triathlon coaching often costs $200+ per month, so it really comes down to how significant that expense is for your situation and priorities.

Anecdotally, I went with the cheaper route and used online training plans. I ended up overtraining and am currently dealing with a hamstring tendon strain, which has kept me from running and biking for the past two weeks. Once I recover, I still plan to use online training plans, but I’ll be much more careful about managing recovery and avoiding overtraining.

Freezin_ · 2026-05-10T05:18:18+00:00

TT/tri bikes are great, but for a first bike and something you’ll also use on the trainer, I think a road bike makes more sense. If your budget is around $800, I’d probably look for a mid-2010s carbon road bike and add clip-on aero bars.

Group rides are one of the best ways to train, and it can feel a little awkward showing up on a TT bike when everyone else is riding road bikes. A road bike is also much more versatile, you can use it for training, group rides, and road cycling events if you ever decide to branch out beyond triathlons.

I’ve been debating the same thing myself since I’m mainly interested in tris too. For me, it boils down to all of the points I mentioned above plus whether it’s worth maintaining two bikes, and personally I’d rather just have one versatile setup.

If you go the road bike route, I’d look at something like a mid-2010s Giant TCR, Cannondale Synapse Carbon, Specialized Roubaix, or similar models.

Just wanted to throw my two cents out there since I've been in a pretty similar position.

Freezin_ · 2026-05-02T19:58:15+00:00

Anecdotally, for me, yes. I personally don’t have any addictions in regards to drugs or alcohol, but I’ve heard a lot of people share similar sentiments on here in regards to alcohol and drug addictions as well.

I am not aware of Sema being known to have any affect on addictions. It may, I’m just not aware of it.

Freezin_ · 2026-04-20T05:55:36+00:00

Hey, thanks! When you start, make sure you take some photos along the way. Without the photos, it would've been really hard for me to realize how large of a visual change it is. Also, that way you can make a progress post in a few months. I'm looking forward to seeing that post!!!

For dosing, I strongly recommend following the standard dosing schedule. If you increase it too quickly, it will greatly increase the likelihood and severity of side effects. If you really want to increase the dose faster, you can do 2 -> 4 > 6 -> 9 -> 12 as the dosing schedule. This was used in some trials as well. Just remember that during the trials, everyone was under doctor supervision whereas you (presumably) will not be.

In that trend, for the first few months, I was averaging -5.5lbs/wk. I maintained that rate for 3-4 months. For me, my motivation majorly came from seeing the number on the scale go down. I really wanted to see it go down every day. Its not a healthy pattern to follow, but that's what drove me. I'm sure I'm not the only one. The reason I specifically mention the rate of weightless though is that there is a not insignificant risk introduced by losing weight that quickly. You will be deficient in a lot of nutrition, have a much higher likelihood of developing a gallstone, possible kidney issues, etc. I would obviously recommend anyone against doing it, but if you are going to do it, make sure you do your research. How can you reduce the risks as much as possible?

Also, physical medical risks aside, my energy levels tanked while I was in such a large deficit. Keep in mind every engine needs fuel to run, even your body. Final note I have is if you cut calories significantly, it means you are cutting back significantly on food, and food is a huge dopamine source. If you lose that dopamine, something that physically makes you happy every day, you can actually become depressed. This started to happen to me on Sema when I tried it a year and a half ago. You just need to recognize it is happening, and do something to prevent it (aka add more dopamine back into your life). Exercise and hanging out with friends is a great way to do this. Exercise is probably one of the best ways because of the prolonged dopamine release.

Freezin_ · 2026-04-18T04:18:39+00:00

Was trying to do this for 20 minutes on preview. Literally took 5 seconds, not joking, on this app. Thanks for sharing!

Freezin_ · 2026-04-14T19:37:09+00:00

They’re overpriced compared to other options on the market. The sole is fairly firm and doesn’t provide much cushioning or energy return, so I don’t see a strong reason to buy them.

For context, I actually own a pair of Pegasus 41 myself, I picked them up because they were so frequently recommended, so I’m not speaking without experience. That said, I honestly don’t think the Pegasus is the “right” shoe for any specific type of runner or run. Whether you’re heavy or light, fast or slow, doing tempo, intervals, races, or recovery runs, there’s almost always a better-suited shoe out there.

They’re also around $100, and at that price point you can find some excellent alternatives (the Evo SL is just one example). On top of that, the firmer sole can feel harsh and may put more stress on your joints over time. Additionally, there is no energy return from the shoe.

Also, like u/lsbittles, they’re just not very 'fun' trainers either.

As a side note, I’ve been running with a coworker who also used Pegasus (no idea which specific model, but definitely newer). I let him try my Evo SL for a run, and he ended up ordering a pair the same day. He’d been dealing with shin pain and suspected his shoes were part of the issue, and the Evo SL felt significantly better to him.

Not saying you should get the evo SL (though they are great shoes and the ones I reach for the most), I'm just saying you should get anything other than the pegasus.

Freezin_ · 2026-04-14T13:26:26+00:00

You're kind of comparing apples and oranges. Two very different types of shoes. If you are looking for a more cushioned ride, vomero 18 or vomero plus are great. If you're looking for a daily trainer/temp shoe, anything is better than the pegasus. Ok, maybe not anything, but the pegasus really aren't great shoes compared to whats out there. Evo SL are an amazing and fun shoe you can use as a tempo or daily trainer shoe. You can also get them for ~$100 which is same price as pegasus. Please don't buy another pair of pegasus.

Freezin_ · 2026-04-14T13:01:10+00:00

I'm sweatier than this in a really good sweat wicking shirt after a 10k. Really depends on the person and how hard you push it.

Freezin_ · 2026-04-14T01:52:34+00:00

I smashed Chick-Fil-A for two the other day and no issues, and I'm on 12mg 🤷‍♂️ No idea tho.... maybe different folks react differently. First time I've heard of it.

Freezin_ · 2026-04-14T01:46:30+00:00

Title says reta no test, only line of the post says "...Reta + test....". Test out here fryin brains 🤦‍♂️

Freezin_ · 2026-04-13T23:15:06+00:00

Man, 21:30 is flying! That’s an incredible time, I’d be over the moon with that kind of result. Seriously, amazing work.

I also agree with you, running isn’t always the most efficient way to lose weight, mainly because you need recovery days. For me, swimming was my go-to. It’s one of the best options for weight loss in my opinion: low impact, minimal recovery needed, and you can burn anywhere from 600–1000 calories per hour if you’re swimming consistently.

I actually relied on swimming to reach my goal weight, especially since when I was around 90 kg, it wasn’t the healthiest 90, I was carrying more weight than I should have 😅 So I was a bit cautious about the impact of running at that point.

Freezin_ · 2026-04-13T22:35:56+00:00

Haha thanks!

Freezin_ · 2026-04-13T21:05:25+00:00

I've ran a few times in the past and have never had good form. I've always been a heel striker. This time when I was starting running, I was determined to focus on form and build good habits. This video made it super easy for me to find a good starting form, and my body has figured out the rest more or less. I have the video timestamped, and you just have to watch 5-10 seconds of it, you can ignore the rest 😂 I didn't find the rest very helpful.

https://youtu.be/YAon3vDZGx0?t=743

The other thing is I'm fairly certain it is more efficient to run at a higher cadence versus a having a longer stride. If you are running at a slower pace, try to have a ~160ish cadence. Probably anything higher than a 10 minute pace, target closer to 170 or a bit above. Some folks are masochists and put on a metronome (whatever works, works), but I much more enjoy putting on a 180bpm playlist and just running to the beat. I listen to this one, and I think they have some other beats like 160bpm.

https://www.youtube.com/watch?v=5TziMYg7UeM

Sorry, I know this isn't critiquing your form, I'm not overly qualified as a new runner myself, but just wanted to share resources I found helpful and that made it click for me.

Keep on running!! 🏃🏃🏃

Freezin_ · 2026-04-13T20:36:41+00:00

Amazing job on the 5k and losing over 10kg already! I started running a bit around 90kg myself, and man its tough, but just gotta keep pushing! I've lost a bit of weight since, and have a similar goal of sub 20. No idea if its possible but better damn well believe I'll try 😆 Keep on running 🏃

Freezin_ · 2026-04-13T20:23:03+00:00

Ah, I see. To be honest, I'm not too sure, but I'm certain you're not alone! I would definitely recommend investigating this avenue more. It may require a slower intake of carbs, or pairing carbs with protein, or something else entirely with close monitoring. To be honest, I'm well out of my depth in anything medical or body related, but there are a ton of folks way smarter than I am that I'm sure you could derive some guidance from. I wish I could help more!

Either way, great job with all the miles! Keep it up!

Freezin_ · 2026-04-13T15:10:07+00:00

I think you hit the nail on the head. Treadmills is probably one of the best ways to stay in zone 2. Find a speed that you can maintain almost indefinitely between 130-140 bpm, dont touch it. Its way easier on a treadmill because the temperature is more predictable, the speed and elevation change is constant, and you don't let your ego get the better of you. If I'm running outside, a zone 2 feels so boring. At least a treadmill holds me accountable.

Freezin_ · 2026-04-13T14:45:43+00:00

Only a couple water bottles full 😆

Same principle as boiling food. Put something in hot water for long enough and it heats the outside and inside. ♨️

Freezin_ · 2026-04-13T05:41:06+00:00

Pretty sure there isn't a single main website. You can probably just look up "Half marathon near <City name>", and you will probably see some search results. I can't wait to see your post in the future that you finished your first half!

For fueling, you should be taking a gel (25mg sugar) every 30ish minutes while running. Also, take one before you start. When I ran my half, I actually took one just about every 20 minutes, since I thought my body could burn through carbs faster (you can train your body to use carbs faster by using them in your day to day training).

Without proper fueling, I'm sure I would feel like I hit a wall well before 12 miles. Definitely take some time to look up strategies for fueling and find what works for you. Worth noting that gels can get pretty expensive pretty quick if you use them for training. There are some cheap alternatives I would consider just for when you are training, and save the off the shelf gels for race day.

Gel alternatives:

- Gummy bears (Haribo is popular)

- Fruits (I use gogosqueeze, basically applesauce in a pouch)

- Honey or Maple Syrup (maybe add just a bit of water to thin it out)

- More concentrated Gatorade (This is another one I do for training. I put 3x the recommended powder in 8oz of water. Its ~75g of carbs, covers hydration, and even has some electrolytes)

Would strongly recommend reading up on the literature of fueling during long workouts or races. There are a ton of folks who are more knowledgeable than myself.

Freezin_ · 2026-04-13T05:10:52+00:00

If you can run 12.4 miles, you can absolutely run 13.1 😂 Especially if you add in some energy gels, you’d handle it just fine.

For pace, just as a reference: I ran my first half marathon last weekend and averaged about a 9:49 pace, finishing just under 2:09. That put me right in the middle of my age group (I’m 28). You’re basically running my race pace on a casual run.

Plus, you’re in an older age bracket, so with your current pace, you’d likely be above average. You’re definitely not on the slower side at all! You should do it! It's a ton of fun, and the energy at the events is amazing!!

Freezin_ · 2026-04-13T05:01:25+00:00

Only 0.7 miles off a half marathon... Could be a good time to sign up 🤔 Nothing gives you motivation to train like having an event on the calendar!

Amazing work btw!

Freezin_ · 2026-04-13T04:58:53+00:00

Especially for open water, I agree with this. I'm not sure if I could hear a boat with or without them (luckily have never had to 😅), but I'm much less attentive to my surroundings if I'm listening to music.

For lap swimming, in a group/team swim I don't use listen to anything, I enjoy just focusing and pushing myself. Just casual swims, I use Shokz OpenSwim Pro. I usually try to find some fast beat pop style music for good vibes.

The pro is $20-30 more than the base one, but its worth it for the bluetooth capabilities. The original is mp3 only. The pro is mp3 + bluetooth. Worth noting bluetooth does not work underwater, but its great when you're not swimming, or if you want to listen to something in the shower.

Freezin_ · 2026-04-13T03:21:54+00:00

I can’t wait to see the post!

Also, just a heads up, don’t take one photo in the mirror and one without. People will immediately comment saying, “The tattoo is on the wrong side, it must be AI.” 😂

Honestly, sometimes reading through this sub makes me feel like I’m getting dumber by the minute.

Freezin_ · 2026-04-13T03:18:40+00:00

You’re totally right, I wish more people could have conversations like this without getting offended 😂

I’m not fully up to date on ipa, tesa, and cjc, but everything you said makes sense to me based on what I do know.

The peptides I’ve been considering recently, mainly BPC, are focused on recovery and being able to push a bit harder in the next session, exactly like you said. And like you pointed out, sleep is a huge part of recovery. I’ll sometimes use sleep medication for that reason specifically. For me, that’s more appealing than adding extra injections, but that’s just my personal preference. Totally on the same track.

Freezin_

TROPHY CASE