This Wednesday night, at 6PST/9EST, Ben & Kerry will be teaching you exactly what to do in the week before your race, in a live Q&A. In the meantime, in this video, Ben Greenfield gives you the top 3 swim, bike and run workouts that you should be doing during triathlon race week, and also shows you his personal ice bath/watering hole.
Category Archives: Videos
How To Lift Weights For Triathlon
Next Monday, Ben & Kerry will be teaching a live audio Q&A / seminar on how to lift weights for triathlon. To get you ready for that call, and also to give you some examples of exactly how you should be approaching weight training as a triathlete, here is a video from Ben Greenfield.
In this video, Ben explains how to weight train for triathlon, and demonstrates his top 4 exercises to get you faster and stronger as quickly as possible!
Meet Ben Greenfield & Kerry Sullivan – Your Rock Star Triathlete Academy Coaches
Rock Star Triathlete Academy coaches Ben Greenfield and Kerry Sullivan were recently at a bike expo in Park City, Utah, and took some time to sit down and introduce themselves to you so you could get to know your coaches a little bit better, and also find out fun facts like their favorite foods, favorite colors, and how they got into this crazy sport of triathlon in the first place.
Enjoy the video, and leave any comments or questions below!
RUNNER’S TROTS by JOHN POST, MD
Runner’s Trots
I’m
taking my two boys to Sequoia National Park in California for 9 days of
hiking including climbing Mt. Whitney so it’ll be till 7/20 till I get a new
post up. Feel free to look at previous posts on various tri related
topics.What are runner’s trots? The sometimes sudden urge to have a
bowel movement while running. Some complain of this being a near explosive
feeling, it spoils runs, and comes out of nowhere to runners of all levels of
experience. It can be a quite frustrating problem to solve.This problem
affects 20-25% of all long distance runners at some point in their career,
including the author. If you have it, you are not alone! It seems to occur with
the longer or harder runs when blood may be shunted from the GI tract to the
working muscles. In most of us this isn’t a big deal but in others it can lead
to diarrhea. As noted above, this feel can be almost explosive in nature and
that if something isn’t done about it quickly, well, there’s going to be a
problem! I’ve read that it’s sometimes considered more common in the lactose
intolerant.
Many will discuss this with their family physician, and
frequently, even a colonoscopy can be recommended. Unless you are having bloody
diarrhea, I think you can pass on the colonoscopy. (Had you nervous there for a
minute didn’t I. Actually, a colonoscopy is less of issue than you might think
as I can say from personal experience as an over 50 year old male.)
So, if
you happen to be suffering from this condition, here are some
suggestions:
Maintain adequate hydration
Avoid caffeine as it’s a
colonic enhancer
Try to eat several hours before you run
Plan your route
to include a rest room (I run near a golf course with lots of them)
Avoid
warm fluids before a run
Limit high fiber foods in the days before a
race
Consider a trial of limiting dairy foods for a couple weeks
Increase
exercise intensity gradually letting you body adapt to the up/motion
And, the one you won’t want to hear, a reduction in exercise. Some have
the best results when they can reduce the intensity of exercise SIGNIFICANTLY
for a few weeks with a gradual return to the previous high intensity workouts.
On good time to do this is after your “A” race when you’d normally back off a
little any way.
I can remember folding up toilet paper and putting it in
my running shorts “just in case” as the Beatles might say, I had to Do
It In The Road. It will go away but it may take some changes on your
part, and, sorry to say, some trial and error.
How To Choose The Right Triathlon Running Shoes
Cobi, from the running shop iRun in Miami, talks about what you need to know when selecting running shoes
for triathlon.
Essential Triathlon Swimming Gear
In this video, Kerry Sullivan tells you everything you need to know about the essential triathlon swimming gear you need as a triathlete. Keep reading to check out the video!
Continue reading
“How To Ride A Triathlon Bike”: Now Available For Your Listening & Learning Pleasure
In this audio seminar, Ben & Kerry cover everything you need to know about riding a triathlon bike – not just what you need to know to ride but what you need to know to go fast and be comfortable!
Keep reading to access the call download now.
Top 3 Tips For Riding A Triathlon Bike In Hawaii
We recently had a chance to sit down with Hawaii State’s top time trialist, Penn Henderson, to get his top 3 tips for riding a triathlon bike in Hawaii. This was good information for riding in *any* condition, but especially for hot and windy races. Here’s a special link to the video…
The Art Of Timing Your Swims and Counting Your Laps…Here’s How To Do It!
The Finis SwimSense is a new design of swimming watch (called a ‘Performance Monitor’ by Finis) which measures how far you swim, your speed, your stroke count and your stroke rate too.
The watch uses motion sensors to record data accurately for every lap you swim and makes this easily available for analysis both on the watch screen and by downloading to your computer.
Here’s what our buddies at SwimSmooth had to say about it:
“We love the SwimSense so much that we’ve started using two units within our training squads in Perth. Our swimmers are finding them invaluable as they provide very precise and detailed feedback on their swimming, even more so than we can provide as coaches from the pool deck.
We’ve tested every similar device on the market and the SwimSense is more accurate and much easier to use than anything else out there.
– The SwimSense records your total training distance, training load and calories burnt every session. It captures the structure of every session exactly as you swim it so you get a complete record of every workout you perform in the pool.
– Monitor your stroke rate (strokes per minute) as you swim and study how this varies with distance, training pace and fatigue. If you’re an Arnie, use this to spot if you start to fight the water during your training sets. Or as an Overglider, watch out for that deadspot returning to your stroke during longer swims.
We’ve extensively tested the SwimSense in Perth…
– Monitor your stroke count on every lap. Whilst the absolute number of strokes you take per lap bears little relation to your efficiency, if your stroke count consistently increases whilst you swim this shows your stroke is deteriorating, often as a result of starting too quickly.
– Assess your pacing skills with the split times taken on every lap. As you’ll know from this blog, good pacing skills are absolutely essential to train effectively and increase your swim fitness. Most swimmers start every swim or interval too quickly and then fade, this greatly harms the effectiveness of their training. If you are on a performance plateau then your pacing in training and races is the first thing to look into.
– Assess your pool performances accurately. If you’ve swam in a race or training swim and not performed as expected the data from the SwimSense will help you diagnose what went wrong and point out where to improve your performance next time.
– Very easy to use data-transfer and analysis software including a full on-line training log / diary to record your training sessions and data.
– Full integration with Training Peaks and WKO+. If you are triathlete using a power meter on the bike, and a GPS or Footpod when running, then the SwimSense completes the picture allowing you to measure your complete training load in all three disciplines. For the first time you can now accurately include your swim training in WKO+’s Performance Manager.
– Automatically detects all four strokes – perfect for masters swimmers tracking their medley training and stroke technique.
– Boosts you motivation! Our swimmers here in Perth have found that being able to record and track improvements in their sessions is very motivating, particularly for those that train outside of a squad or training group. They are even able to see small incremental improvements that they would have otherwise missed.
– Strong battery performance, about 12 hours of swimming or 150 hours of non-swimming use on a single charge.
In this video, SwimSmooth Head Coach Paul Newsome takes a detailed look at using the SwimSense:
Further to the above video, please note that Finis recommend pressing the Stop/Pause button on the SwimSense at the end of each swim to ensure the final lap is timed accurately.
For a limited period you can get free international shipping on the Finis SwimSense – so order now and don’t miss out! (You will be asked to select a shipping destination in the cart but zero shipping cost will be added).
So Click Here To Get The SwimSense now with a 100% satisfaction guarantee!
“How Choose A Triathlon Bike” Seminar and Q&A With Ben & Kerry
In this member’s only call, Ben Greenfield and Kerry Sullivan talk about everything you need to know when choosing a triathlon bike.
To listen now, and to get access to the bonus “How To Choose A Triathlon Bike” video that Ben filmed at his bike shop, just keep reading!