In this exclusive member’s only call, which you can download at the bottom of this post, Ben & Kerry answer a jam-packed series of listener questions, including…
Patrick – Smyrna, TN
I’d like to substitute an Olympic distance tri for a century ride late in my Ironman Training plan (week 29 of Tri Dominator). I’d certainly rather race than slog another 100 mile bike ride, but I’m more interested in being as ready as possible for Ironman. Focusing only on Ironman prep, would an Oly be as helpful as a century?
Todd – Calgary, AB
Ben, I know you are a fan of Yoga for Triathletes. Do you have a recommended DVD or type of class to do that is most beneficial for triathletes (friends swear by Hot Yoga…)
Jeremy Hagerman – St Johns, MI
I am in the build phase of a self made training plan for IM 70.3 Racine. I work 24 hour rotating shifts and I have to change the order of my workouts on a weekly basis. What are the best resources to model a training plan on; or what options do I have for mapping out my own training plan so that I reach the critical volume/peak with the right volume and intensity.
Erik Sanders – Burnsville
I got one of your 24 week advanced half iron man training plans from training peaks. I am doing a couple of tri’s this summer but two in particular i would like peak for, an olympic on June 13th, and the half iron on August 8th. What would be a good way to “modify” this plan to also peak for the olympic in June as well as the half iron, if possible?
Jonathon – Santa Fe
A few weeks ago Rich Roll was on the show and you guys talked a little bit about eating raw vs. cooking food. Can you elaborate a little bit on why you wouldn’t to cook food (is thats what was being said.) I’ve also heard cooking/heating protein powder degrades its quality- is there any truth to that?
Chuck – Virginia Beach
We just got hit with a bad snow storm and I can’t get outside for workouts. My training plan this weekend called for a 14 mile run. I couldn’t do this on a treadmill, so instead I did a 1 hour spin class followed by an 8 mile hard interval run. Is this a good way to replace these long workouts or is there a better way?
David – Ojai
There is a segment of the triathlon world that suggests, for the average age-grouper athelete, that one can have a very successful IM or HIM distance triathlon on only 8 to 10 hours of training a week. Quality over quantity seems to be the primary premise. In your experience, can an average age-grouper achieve a successful long distance triathlon event with such training hours? Thanks
David – Ojai
There is a lot of information in the triathlon-space about how to train, but I find there is limited resources guiding an athlete how to race. In otherwords, how to execute a race plan; for example… correct pacing on the bike in order to ensure a good run, or how should one tackle a hilly bike course. I’ve experienced many times first hand many athletes hammering up a hill blowing by me on the bike, but I see them on the run and they are walking and I pass them running. Question is….are there resources in the triathlon-space that deal with the art of racing a triathlon? Thanks
Bret j – Cedar City
To use big gears or litte gears for an Ironman Race, that is the question. I read an article with BT where Chrissie Wellington shared her tip of riding with a big gear (semi-mashing) versus spinning which she claims raises your HR and builds up lactate acid faster. What’s your take? I tend to be more of masher cuz I go faster than spinning but can see the wisdom of spinning ala Lance Armstrong style.
Todd – Calgary, AB
Hi Ben and Kerry, When I was a competitive cyclist, it was widely accepted that Zone 3 or Tempo training (70-80% of Max HR)was considered to be “junk miles” on the bike. If you want to improve VO2max you did work in Zone 4, and if you wanted to improve aerobic base, you did work in Zones 1 and 2. Now that I’ve been training for triathlon for a couple of years, I’ve noticed that I spend a good amount of time training in Zone 3 (tempo runs, hill repeats on bike and run, etc.). I also notice that the majority of my races are spent in Zone 3. Can you talk a little about the benefits and pitfalls of working in Zone 3, and if I should be spending time in this zone during Base training, or back off on this until a Build period. Thanks!
lorraine – albuquerque
What drills do you do on the bike to go from flats to mountain hills?
lorraine – albuquerque
Hi there, As you swim, how do you balance gliding, power, and the least amount of strokes? Secondly, what drill on the bike do you do to go from flats to mountain hills?
Is the sprint distance training plans flexible with switching days occasionally? Example if I am scheduled to bike on sunday and swim on monday can I switch it around and swim on sunday and bike on monday?
Gus – Red Deer, AB
Definately a Newbie question but: I am aiming for my first half iron distance in August, my main goal is just to finish… but im competitive by nature so i always want to do be as fast as I can. Most training plans I’ve been reviewing generally have atleast two days a week with 2 workouts. I’ve been struggling to do any two-a-day workouts. Is it possible to increase fitness in all 3 sports by only training each sport twice a week?
Justin – Washington, DC
What are your thoughts on competing in a HIM 7 weeks before an IM? (Note: this is my first Ironman and I’m aiming for the 12/13 hour mark)
I am going to be starting the 15 week intermediate sprint program this week which will take me to the end of May. I am planning on doing 3 sprints this summer – 1 at the end of May (more a fun race). The second one is 3 weeks later (my ‘B’ race) and the third one 3 weeks after that (my ‘A’ race). Should I be adjusting the program by repeating weeks in the beginning (like do week 1 twice, week 2 twice, etc) so that I peak for my A race in mid July? Or, do I follow the program that will finish just in time for my May race and then repeat weeks 12-14 for my other races? Also, can you tell me which weeks of the 15 week sprint program are base, build, peak.
Becky – Rocky Mountain House
I have a question about adjusting my training plan. The plan I chose for my first Ironman is a ‘beginner’ plan, 20 weeks long and I chose to begin it a month early. I have four weeks to fill in so I am throwing around a few options and wanted feedback from someone that know what they are talking about. As background this is my fourth season of racing, I completed a half ironman triathlon last July, and trained fairly consistently through my off season. I am a middle of the pack athlete, I don’t need to be a podium finisher I just want to have a good solid race. I will be racing IM CDA on June 27th. The plan I am using consists of 4 weeks of prep, 3x 4 weeks of base and 3 weeks of a taper/race period. The hours vary from 8-18. I can repeat one of the base months, to keep it simple, or I could add in a ‘build’ month before the taper/race period. Is four weeks even long enough to reap the benefits of build training? Not sure what I should be looking to do here, I am hoping you will have some words of wisdom. Thank-you!
To listen to the call now or download to listen later, just keep reading…