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Introducing Coach Brad Haag: Rockstar Triathlete Academy’s New Community Manager

Coach Brad Haag Finishing a 70.3 bike

On behalf of the Rockstar Triathlete Academy we would like to introduce our new community manager, Coach Brad Haag. Brad is dedicated to engaging with all of the athletes of the Rockstar Triathlete Academy. Through quality content via articles, videos, audio recordings, and more, Brad’s goal is to connect athletes around the globe through the Rockstar Triathlete Academy.

Brad is a certified USAT triathlon coach, a certified USAC cycling coach, a certified NCSF personal trainer, and among other various titles an overall fitness geek. His background involves a diverse array of physically challenging endeavors. From attending special programs while he served in the Navy to stumbling upon triathlon and other endurance sports. He has since qualified for triathlon nationals at three different distances (sprint, Olympic, and half-ironman).

Brad’s coaching career began four years ago when he held the position of Command Fitness Leader (Navy version of a Personal Trainer) in charge of coaching over two-dozen Sailors. After being honorably discharged Brad started his coaching career as a certified coach through and Pacific Elite Fitness. He now coaches athletes ranging from recruits looking to be a Navy Seals to triathletes looking to qualify for the world championships.

If you’re interested in learning more about Brad, he can be contacted through the Rockstar Triathlete Academy’s gold wings forum, the Facebook page, or the Twitter page.

How To Dress Like A Rock Star Triathlete

In this video, Rock Star Triathlete Academy coach Ben Greenfield shows you 3 ways to get free triathlon racing and trainig clothing…check under the video to see it all spelled out for you!

1) Tweet your triathlon training workouts with #rockstartri and include “@rockstartri” so we see it!

2) Do the swim, bike and run weekly workouts in the Rock Star Triathlete forum

3) Send us a YouTube video telling us why you love the Rock Star Triathlete Academy!

Tools For Learning Better Triathlon Pacing

In a recent Rock Star Triathlete podcast with Ben Greenfield and Kerry Sullivan, you learned about how to properly respond to pace changes during a race, and how to learn better pacing.

In this video, Rock Star Triathlete Academy coach Ben Greenfield shows you some of his favorite tools for learning better pacing. Under the video, you’ll find helpful links to everything that Ben talks about.

In this video, Ben recommends:


SwimMp3 player

SetStarter (use 10% discount code “10percent” when you order)

Runervals (with GoodPlayer app to put them on your phone)

Sufferfest indoor cycling videos

Beyond The Goggles: Swim Gear That Helps You Get Faster [Video]

In this video, Rock Star Triathlete Academy coach shows you how to go beyond the goggles with swim gear that helps you get faster.

Included in this video are:

Finis Forearm Fulcrum 

Finis Freestyle Hand Paddles

PT Paddles

Finis Tempo Trainer (or other swim metronome)

Zoomer Z2 Fins

Waterproof .mp3 Player

If you’re a Rock Star Triathlete Academy member, then head into the member’s area to ask your questions about how to properly use these tools in your swim set!

Tri-Ripped Q&A Video With Ben Greenfield

In this Tri-Ripped Q&A video with Ben Greenfield, you’ll learn what Tri-Ripped is, and learn how to swim, bike and run fast, and still have the ultimate triathlon body.

Click below to get Tri-Ripped at 11:59EST on January 11.


Triathlon Lingo 101 – Learn How to Talk Like A Triathlete

As a triathlete, you don’t want to be embarrassed by using the wrong triathlon-related words or terms when talking about your sport (including the ever-popular pronunciation of triathlon as “triath-a-lon”).

Instead, you should be able to impress your friends with your deep knowledge of triathlon lingo. So consider this post your go-to guide for learning all the important triathlon terms.

I’ve split them up into five basic categories: swimming, cycling, running, races and transitions. Without further ado, let’s dive in!

Continue reading

Want To Get Better Faster? Watch This Video About How To Self-Treat Triathlon Injuries

In this video, Ben Greenfield teaches you how to get better faster and self-treat your triathlon injuries. If you liked this video, then be sure to tune into the January Gold Wings member call, which will be a workshop on common triathlon injuries, and how to manage them and stay fit through injury.

Continue reading

“The Psychology of Managing Your Triathlon Coaching Business” – Just Posted To Member’s Forum!

Chris Janzen

Coach Ben Greenfield undergoes a thorough psychological analysis of his approach to managing his triathlon coaching and fitness business in this call with Rock Star Triathlete Academy sports psychologist Chris Janzen.

Janzen is the creator of the 5 Forces Formula for Breakthrough Triathlon Performance and peak performance coach for triathletes from sprints to double ironman distances, and also an expert strategist and coach in helping aspiring athletes take their performance to the next level by developing and strengthening their inner game — the critical foundation for every triathlete’s performance.

Interested in becoming a Rock Star Triathlete Academy triathlon coach member?

Ben Greenfield

Click here to upgrade to Coach Membership for $10/month – includes monthly “Business of Coaching” call with Ben Greenfield & Kerry Sullivan, along with exclusive access to Rock Star Coach Section of forum, where you’ll learn how to be a better triathlon coach, deliver more value to your athletes, and operate your business more efficiently.

Here is the link to the member’s forum
, where the call with Chris is now available in the Rock Star Coach Section of forum

How To Analyze A Power File

In this Rock Star Triathlete Academy audio, Ben Greenfield speaks with TrainingPeaks chief evangelist Dirk Friel about how to analyze a power file. During the discussion, Dirk reviews the data below.

It is highly recommended that you click on the links for each report below as Dirk walks you through analyzing the power files. You’ll learn what to look for in a power file, how to identify areas that need improvement, and what makes for a good workout and race!



Ironman Kona

Michael Weiss SRM Bike Analysis 2011

File Viewer <–click here to view the file

Did Not Finish Ironman Hawaii. Dropped out at mile 14 of run.

Bike Time: 4:25 (16th fastest among pros)
Average watts: 317w (326np)
79kg= 4.0 w/kg
Average cadence: 89rpm
Average Speed: 25.5mph
Work: 5026kj

Austrian professional triathlete Michael Weiss did not have the race he had envisioned in this year’s Ironman Hawaii. Weiss had a very strong bike and solid run in 2010 which lead to a 13th place finish. However this year’s race ended with exhaustion half way through the run.

Weiss came out of the water in 43rd place (57:21) which meant he had to chase hard on the bike for the first hour in order to catch the first group of 20-some pros. He is a very strong cyclist, but having to make up so much time on the bike certainly didn’t help him finish with a strong run.

Weiss describes his Kona experience as, “I came out of water ~5:30 behind the main pack. I averaged 347 watts in the first hour to close the gap on the chase group. I caught a smaller group for the last 15 miles and settled into a more comfortable pace to recover for the run. Ran the first 10 miles in 1:05hr, but hit the wall around mile 14 where I was unable to recover and withdrew.”

The Numbers Don’t Lie

By looking at his SRM power data in TrainingPeaks you can easily see how hard he chased the first half of the race. For just over 2hrs he averaged 343w, whereas the last 2hrs of the race he averaged 292w. A 50w difference took a lot out of Weiss which certainly showed later on. Not only did he average 343w for the first 2hrs, but he also started out with his first 10-minutes on the bike at 372w average! Wow big time numbers!

Weiss will certainly not ever forget this day and will be back with a vengeance no doubt.

Side note: IMAZ 6 weeks after IM Hawaii Michael rode a 4:24 bike (7th fastest) and he went on to run a 2:59. Finish time-8:21, 8th overall)


Ironman Kona

Shawn Burke- M45-49

Coach – Alan Couzens

Race File (Power-Tap) <–click here to view the file

2011: 10:00:27 (31st place)

Bike 5:15
207w, 218np
1.05 very good VI
86avg cadence
Hawi Climb- 27′ 221W avg

Peak 30′ was on the way back which is impressive. You had energy left in the tank for sure!
avg 223w for 30′ within the last 90′ of the bike.

Overall decoupling was great at 2.3% Power:HR. Very fit and paced it well.
1st half- 210w avg
2nd half- 204w. perfect!

avg 7:59 marathon splits (3:29)
134avg HR

Comparison to 2010 Ironman Hawaii

Time- 10:18:00
Bike- 5:17
195w avg , 211np
Max 30′ was 221w
88avg cadence
131avg HR


Michael Weiss Xterra World Championship Victory at Xterra 2011

File viewer: <–click here to view the file


Wow. holy cow.

-Michael averaged 350w for 1:17! His normalized power for the race was 442w!

Normalized power is a more accurate indicator of the watts he would have held if he rode at a constant pace.
Notice the VI is very different in Xterra vs IMKona (1.26 in Xterra vs 1.03 in Kona). VI is the variability index and shows how steady the effort was. A constant output would equal 1.0 which is almost exactly what Kona was. Xterra however had a much larger wattage range and there was very little consistency within the effort (hence a VI of 1.26)

-He rode 20% above 450w (15 minutes) in Xterra vs 2% (5-minutes) of the time above 450w in Kona

Mountain biking is a lot of accelerations plus a lot of coasting up and down hills. The fastest way to complete a long distance road-TT is a constant effort, vs the fastest way to complete a MTB race is to push the hills really hard andkeepthe momentum up on downhills where there may be very short hills or twists and turns.

-First 42’ had 1780’ altitude gain which translated into 372w, 400np VS the last 34’ with 1800’ loss and 318w, 480np.

Because he could recover so much on the descent the 2nd half he could push the pace on the short hills and turns. I found one 3’ stretch where he did 9 efforts of 10-20” each at 450+ watts, other than that he was coasting. The avg watts was only 192w for that 3’, but the actual physiological affect was well over 450w. Eventhough the avg watts was only 192w for that three minutes his body was going 100%, lactate was high, heart rate was high and the average watts don’t reflect that.

This information is perfect for triathlon coaches to help their triathletes learn more from workouts and races, so if you’re interested in our “Business of Triathlon Coaching” membership option, simply click here to join the Rock Star Triathlete Academy, then review your upgrade options within the membership area! Upgrading to our coach option gets you instant access to learn how to be a better triathlon coach, and is just $10!