In this exclusive member’s only call, which you can download at the bottom of this post, Ben & Kerry answer listener questions, including…
Todd – Calgary, AB, Canada
During an early season sprint triathlon where the swim is in a pool, what is your transition strategy? Do you wear a swimsuit in the pool, and then pull on tri shorts and top in transition? Or, would you wear a full tri suit for the whole race? Or another combination?
Kerstin – San Francisco
Bricks – injury vs best race prep question: How many bike-run brick work-outs would you recommend doing when training for a HIM? Is there a real physiological adaptation when doing bricks during training or do they have more of a psychological effect, meaning getting used to the FEELING of running on heavy legs for the fist 10min after the bike? I am trying to balance avoiding injuries during training vs best race preparation. Thank you!
Kerstin – San Francisco
Another HIM race planning question: What power zone would you recommend to target for the bike ride of a HIM given that it is my first HIM and it is a hilly course. For some additional background, I am a bad swimmer, an OK cyclist (having invested a lot into my cycling training during the last 3 months) and a decent runner. Thank you!
Kerstin – San Francisco
Hi, I have a 2-part question: 1.) My first HIM is coming-up in 8 wks and I am wondering how I should adjust my half-marathon race pace to set a realistic goal race pace for the run of the Half IM? 2.) What portion of my training runs should be done at goal race pace to peak in 8 wks? My current training plan prescribes a lot of interval training (0.5mi or 1mi intervals at HMP) in addition to a slow long run per wk, but I am concerned about the lack of longer runs at goal race pace. What is your perspective on that? Thank you!
Dana – Baltimore
Hey guys, Have been running for about 8 months in the vibram five finger shoes. I know that these shoes are time intensive to put on therefore not too conducive to tris. Is their a shoe that is comparable to the vibrams that mimicks that “”barefoot” type of feeling?
Jeff – Mandeville, LA
I am training for my first sprint march 28th I am 41 and have been training since Oct. 09. Today I did my own sprint and finished in 1 hr 32 minutes. With a sprint would it be ok to do one or two more before my race to help figure out my body. My slow part was the run. Any suggestions. Jeff
Sue –
Ben & Kerry – Have either one of you had any experience coaching someone with arthritis or bad neck pain and if so what adjustments did you have to make? I just found out I have bad arthritis in my neck and the doctor said freestyle swimming should be okay but no breastroke. Also he recommends getting my bike adjusted so that my neck isn’t so bent when I am down on my aerobars. I have a road bike with add on aerobars. I am hoping the bars can just be raised. Any other tips?
David – California
Big Gear, Low Cadence vs. Higher Gear, Higher Cadence? I read a lot of conflicting articles about the benefits of big gear work and I am also conflicted (or perhaps better word would be confused) And from one who uses a power meter, I know a watt is a watt; and one can achieve the same wattage level regardless whether spinning at 70rpm and pushing on the pedals less frenquently or is pushing on the pedals more frequently (e.g. 90rpm). Since two different cadences can generate the same power, and all other things equal will generate the same speed on a bike, what really are the advantages of big gear work if one can hold, for example, 300 watts over some duration regardless of their cadence? I am aware there will be differences in heart rate between cadence levels, but are there any other actual physiological advantages to big gear work?
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