Tag Archives: rock star triathlete academy

Ironman Canada Swim & Bike Quick Tips

In this Ironman Canada quick tips video shot by Ben Greenfield, learn a few important points for the Ironman Canada swim and bike.

Quick Update on iTunes Podcasts!

Did you know that the Rock Star Triathlete Academy has a new, free iTunes podcast that is available to both members and non-members?

This podcast is DIFFERENT than the one that you may have used to originally access the twelve free teleseminars during January of 2010, and you can actually subscribe for free to this new podcast by clicking here. The first official episode will be released on Wednesday, February 10, 2010, and will include Triathlon Quick Tips from Ben Greenfield and Kerry Sullivan, previews of what is going on inside the academy, useful anecdotes from our expert triathlete interviews, and much more!

Episodes will be released every other Wednesday, and both members and non-members are encouraged to listen in! Subscribe for free to this new podcast by clicking here.

Triathlon Coaching Teleseminar #4 With Coaches Ben Greenfield & Kerry Sullivan!

At the bottom of this post, you can download the audio file to listen to at your computer OR while you swim, bike or run!


-In this triathlon tips teleseminar from the Rock Star Triathlete Academy, triathlon coaches Ben Greenfield and Kerry Sullivan answer listener questions AND also include a SPECIAL ANNOUNCEMENT at the end of the audio!

Aaron – Kingwood –  I am very lean and in good shape, but I feel like my skin is sort of loose. My nutritionist mentioned that increasing my healthy fat intake (I have pretty low body fat) might help this. Do you know anything about this?

Mark – Adelaide, AUS –  When is the best time to take a daily multi-vitamin e.g. immediately post-workout with a 4:1 carb:protein recovery drink?

Kim – Toronto –  I had to stop doing races as I was not nervous for any races but I would lay in bed awake the night before no matter almost every time. I have heard this is common.

Ryan – Lethbridge –  My first race of the year is a half iron man followed by an olympic four weeks later. What should my last few weeks of my half ironman training and the four training weeks in between look like to optimize performance in both races?

Bob P – Valparaiso Indiana –  Weight Loss — I need to drop my LAST 20 lbs — but I need to get ready for my Primary race in the end of Aug. What’s the BEST way to ensure PROPER nutrition to allow maximum training (IAW a plan) — yet lose weight –

Bill – Charlotte –  When I try to swim faster, I tend to loose form and my stroke count goes way up. How can I avoid it?

Bob P – Valparaiso Indiana –  Thank you for this opportunity! When will RockStar be available? I am wanting to use Ben Olympic Distance Plan this year! I read about it on Training Peaks

Cathy – Vancouver –  Is it a good idea for me to have my first tri as the olympic distance? I am slightly overweight, looking to lose weight but am still athletic and love training for all of the events separately, but am not sure if i can build up that endurance by middle of may (that’s when the race is) Thanks!

Chuck – Virginia Beach –  This is a longer 2-part question so I apologize in advance. What is difference between using 8-12 reps and lifting for “strength” and using 3-6 reps and lifting for “mass”? Isn’t it the overall goal to get stronger? so whats the differnece between mass and strength. Stemming from this, if 2 triathletes were on the exact same endurance and lifting programs, but one was doing resistance training with heavier weights and in a 3-6 reps range, and the other was using weights that allowed for the 8-12 reps, what would be the overall effects on their training? Would won be getting better results in terms of their triathon performance than the other? Thanks a lot guys

Alex – Indianapolis –  If my legs get heavy/fatigued on a bike trainer without my HR climbing out of zone 2/3 regularly does that indicate that i need to focus on strength more than fitness?? or is that assumption incorrect? thanks guys you rocK !!

Alex – Indianapolis –  What kind of training in terms of frequency, intensity & duration does an “age group winner” do a week for an ironman race? Are they basically pros with jobs??!

Patrick Tullock – Osaka Japan –  One more guys.What’s the best course of action when you know the “bonk” is coming on? Cheers  stan patino – port of spain; Trinidad –  a fellow athlete having run a half marathon found a lot of salt on her face, neck and shoulders. Why is this? and will it be worse in the full marathon?

Patrick Tullock – Osaka Japan –  Hi Guys,Thanks for all the info so far.Great job!!My Q is this..What is the difference between 172.5 and 175 bike cranks in performance? I’ve always ridden with 172.5 but recently rode my friends bike which has 175.5..We are the same height at 180 but he has longer legs.I’ve only had chance to use his bike once and noticed quite a difference but won’t have chance to test ride it in all conditions and terrain.look forward to the answer.Cheers

Brian Zobel – Haddonfield, New Jersey –  Ben, Saw your article “Six Key Biological Performance Factors” in Triathlete magazine. On you discussion of Ph levels you talk about an important mineral to balnace things being magnesium. What levels should an active training triathlete be looking for or taking in daily? Second part of the question can you speak more on magnesium and sleep levels?

Scotty – San Clemente –  I have very poor range of motion in my left shoulder and almost always sink when I breathe on that side. Breathing on the right side feels great. If I train on one side only will i get lopsided?

Scotty – San Clemente –  I get 8 hours sleep, great nutrition content (timing might be wrong), ice, and try not to over train but still feel just barely good enough to train each day. How can I recover better?

Odd Hansen – Oslo norway –  I haave just started with triathlon, and i have a goal to start at Norseman extreme tri. next year. I ned some advice for the swim training.

ryan brutocao – Portland, OR –  i loved your video about the ‘one workout you must do’ on the bike trainer. could you guys make a video like this for swimming? i find it difficult to get good swimming technique information on the internet, and i am a pretty visual learner. thanks a ton!

Debbie – Charlotte NC –  Is there a way to know whether or not the water you are expected to swim in on race day is actually safe and not contaminated beyond safe levels? Can we really trust race directors who have so much invested in the race that they would risk the health of all of the competitors? Shouldn’t water quality be posted so we can make our own decision on whether to race or not?

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Triathlon Bike Teleseminar With Expert Simon Kesler!

At the bottom of this post, you can download the Simon Kesler audio file to listen to at your computer OR while you swim, bike or run!

Simon2009In this triathlon bike teleseminar from the Rock Star Triathlete Academy at https://rockstartriathlete.com, triathlon bike expert Simon Kesler addresses listener questions, including:

Steve – Sydney, Australia – I missed the start of the webcast, so don’t know if this has been asked. How does and exercise bike compare to training on the road. For example, if I did 1 hour at about 185 Watts, what would be the equvilent on the road. I average about 20 to 21 mph in training. Cheers.

Vinny – Connecticut – Is weight really an issue for the average rider. Assuming a person can ride properly at an average of 20mph for an olympic tri while on a 19# bike. How much faster can that same person ride if the bike weighed 17#? (through reducing wt via carbon wheel, bar… change). Is it even worth the money or should that person train to be more efficient or powerful?

Neal – St Louis – Is strength training really good for the legs to increase strength/ speed for races or would it be better to just work hard on the bike only?

Patrick – Alton, IL – Would you be willing to share how many days, ideally, one should go out on the bike AND how to divide up your training, like: one day speed work, one hills, one long tempo ride, etc. Thanks.

Brian Zobel – Haddonfield NJ – Can you recommend the best or least expensive way to get into training with a power meter? What are the options available and rough cost of each. Just want to train with see watts and rpm not too worried about all the computer downloads and such for now. Thanks!

Bob Farrell – Berwick Maine – When doing one leg drills on a bike trainer, how long should I work one side, then the other side?

Bob Farrell – Berwick Maine – When going up hills, is it best to sit back in the seat and drop the heels to go up? Can you also stand up and pedal the same way?

Eric – Coeur d’Alene, ID – What are your thoughts on Rotobike / Q-Ring / elliptical chain rings like the ones Kristen Armstrong uses for triathlon applications?

Gord – Canada – What is a good one legged workout on the bike trainer

Kelley – Seattle – I just bought my first tri bike – a Specialized Transition s-works. What should I look for when selecting pedals and shoes?

Esther Aronson – Avon, CT – I have signed up for the 2010 Lake Placid Ironman and have heard differing opinions from athletes who have completed Lake Placid in the past as to whether it would be better to ride a road v. a tri bike. I currently do not own a tri bike, but it is an investment I am considering. Could you please discuss the pros and cons of a road v. a tri bike for this race in particular and your preference in general?

chalyn newman – berkeley, ca – What is the best way to build 1. speed and 2. higher cadence 90-95rpm using a computrainer with wattage/cadence/heart-rate/spin scan as tools for development?

chalyn newman – berkeley, california – Can the use of tri-bars on a custom fitted road bike replace the need for a tri-specific bike? Can being in the elongated position of the roadbike with bars lead to injury? I ask this question because I live in a hilly area, (av. 3-6 thousand feet of climbing on a 30-60 mile ride) where a tri specific bike is not optimal for day to day riding. I am hoping to avoid the investment in a tri-bike that I won’t feel excited to use on my local rides. I don’t want to cause injury by riding in a position that puts too much pressure on my gluts. Bart –

Den Bosch (Netherlands) – I’ve recently decided to try my hand at triathlon. I have a decent handle on running and swimming, but am oblivious with regards to cycling. I’ll need to buy a bike, but am not sure what to look out for. Also I have no real concept of how to train. Any words of wisdom are much appreciated!

Brian – Hattiesburg – I am 16 years old and have done a couple of triathlons. What kind of volume would you suggest for riding in the winter to prepare for sprint distance tri’s next spring?

Bryan – Biloxi – Is it okay to train exclusively with a tribike. It has been said that one should train like they race and since the tribike engages muscles differently, it would seem to be beneficial to train on it all the time. However, I dont want knee, neck, or back problems if that would be issue. My bike is comfortable and I think is fit okay.

Steve – Hattiesburg – 1) During the offseason while building an aerobic base, is riding on a fluid trainer for 2 hours in a Zone 2 HR as effective as riding on the road? 2) Would you consider Spinerval DVD workouts to be an equal subsititute for outdoor riding, or just a replacement “if you have to.” I feel like I get a better workout that may be more focused.

Christen B. – Milwaukee, WI – One of my favorite things about tri bikes – (not just that their expensive as hell) but the awesome wheels that I could never seriously afford! Could you recommend an afforadable solid brand for those of us that can’t afford the gorgeous zipps? :)

Christen – Milwaukee, WI – This past year I’ve been training on a fixed gear road bike. (Love it!) I’m currently on the hunt for a new competition bike. I’ve read a lot about this, and talked to a few bike shops that have recommended me just getting a solid road bike rather than fork over the money for a tri bike. I understand maybe the component differences, but what really are the advantages and disadvantages of a tri bike that I couldn’t just accomplish with a standard road bike? – Carol – University Place, WA – Do you recommend stretch cords for resisted swimming and if so, what type and would they attach to the ankles or waist?

– Bob Farrell – Berwick, Maine I’m new to Triathlons. Last summer I spent a lot of time trying to teach myself how to swim. I practiced in open water and I never learned how to swim. This year I will be training with a coach on the basics of swimming. Once I have the basics down, what are good workouts to do to get ready for swimming in open water? My first triathlon will be in September.

– Patrick – St. Louis How important is the kick in the swim? Much is said about energy conservation, but should it not still be strong, and, technically speaking, fairly deep? How deep?

– Neal – Alton, IL Where is the real energy from the swim kick derived? Does it come from the action of the hips, is it from the knees, or a combination of those and more?

– Paul Casto – Castle Rock, CO What would your main advice be for someone brand new to Swimming, embarking on a training program for future Triathlons (the first being 4.5 months from now). Thanks!

– Mac – IL How quickly do you grab the water for strokes. Do you glide a bit on you side in open water before rotating and grabbing again? Or is it wiser and more efficient to keep your forward momentum with a rapid turnover and short periods of gliding?

– Cindi – Spokane I swam the Coeur d’Alene triathlon this past summer and was unprepared for the waves in the Lake. I had been swimming parellel to the beach and was easily doing a mile, but swimming perpendicular to the beach was really hard during the race. I took on alot of water, etc. How does one prepar/practice perpendicular to the beach to get sufficient distance? It seemed so much farther than what I had been practicing. And how to prepare for waves?

– Alex Moher – Kitchener In an ironman, the swim is by far the shortest part. I know that in draft legal races, the swim is very fast paced to make the “lead pack”, but do people usually push quite as hard it in the swim in a longer, non drafting race like a half or an ironman? can you really gain that much on someone in a longer race?

– Vinny – CT Are you familiar with the “Swim Smooth” computer generated model? If so how accurate is it and does this model correlate well with what you teach individuals to simulate in the water?
– frank – fountain Hills I am training for a 1/2 ironman in Texas in April I am told I swim with a dropped hip creating a tremendous amount of drag, how can I get my hips higher on the surface to create a more efficient stroke minimizing drag

– Alex Moher – Kitchener Kitchener is in ontario, canada =) – Pat – IL any suggestions on swimming successfully through giant waves of thrashing people? Rock On/ Thanks!

– Todd – Calgary, Alberta, Canada Hey Kevin – I’ve worked hard through swim classes and drills (via Total Immersion) to get my half marathon swim times down to a solid 40:00 minutes. I’m doing my first Ironman distance this year, and am wondering if it would be better to spend my time doing drills to improve my technique, or long swim sets to improve my fitness. Thanks!

– John Collier – Florence I can swim 5000 yards in 2 hours, I just cant seem to get fast. I never get tired, I’m just not fast – Paul – Denver You mentioned reducing the number of strokes as a goal. What is the range you see in your coaching in stroke counts for a 25 mtr length of the pool for beginning swimmers, to better/intermediate ones? (ie. What would a good goal be for stroke counts). P.S. I purchased your DVD 2 days ago – can’t wait for it to arrive!

– Todd – Calgary, Alberta Hey Kevin – what experience have you had, if any, with tools like the TempoTrainer or Wetronome? I’ve recently started using this tool to improve my stroke cadence, and so far have had good results. Any drills or sets you’d recommend with this tool? –

Esther – Reisterstown When participating in triathlons with wave starts, what do recomend to keep warm while waiting your turn? How soon to your expected start time should you begin to warm up? – vinny – CT do you have any combat techniques for protecting yourself out in front of a swim? i gets pretty ruff out here in CT! You know arm locks and such…

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