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?

To listen to the call now or download to listen later, just keep reading…

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In this exclusive member’s only call, which you can download at the bottom of this post, Ben & Kerry answer listener questions, including…

Kerstin – San Francisco

Hi, What is your view on TRX suspension training and its value for Triathlon? Thanks!

Todd Houston – Calgary, Canada

Hi guys, I’m doing alot more high intensity training than I normally do at this time of year, and I feel great. I do 1 hard session of each swim, bike, run, and then my other 1 or 2 sessions are easy, zone 1-2. However, I’m finding that with winter still here, I’m not getting in as many long runs (90+mins) or long rides (2+ hours) as I did last year. Since my race season begins in May with 2 sprint triathlons, is this okay or should I really push to make sure I get in these long slow efforts?

Shane (Triskele) – Toronto – Ontario

Second Question – i was thinking about doing two half ironman races this year. One mid-July one early September. Should I start my program with the first end date before my first race? If so what should I do between races?

Shane (Triskele) – Toronto – Ontario

I am a new member – I have selected the 25 week HIM training program – but based on my race not starting until sept 12th – it gives me a few weeks before the plan starts in TrainingPeaks – is there any suggestion what to do in the mean time in terms of base building or should i just repeat the first couple of weeks and add them manually.

Chuck – Viginia Beach

I’m signed up for a Half ironman in May, and have a olympic distance race the week before that race. Would it be a good or bad idea to do a duathlon the week before the olympic? Would it be good preparation or would I be forgoing too many longer training sessions?

Patrick – Smyrna, TN

What are some of your favorite exercises for functional core strength for triathlon using little to no equipment?

One more question, for athletes who are in cold weather conditions and cant always get outside to run, are there any ways to get around running on days thats its warmer but still icy or slick out?

John L. – Memphis

I just entered the 70.3 in Austin. I was wondering if you could dedicate some time talking about transition. Which distances should I try to get away with no socks on the bike ride? Some priceless secrets to your transition?

Andrew – Orion, IL

Hey Guys, as a beginner where can I get the biggest gains? I see all these gimmics out there saything do this program, or try this technique, but how do I sort these out? If I went and bought all the things that people say help them succeed I would be a Poor poor man. What is your advice for beginners to keep me motivated and not overloaded with information?

Dru – Winter Springs, FL

My only bike is a road bike with clip-on aerobars. I know that there is different geometry on a road bike and a tri bike, so should I be moving my seat forward (and maybe up a hair?) when I do rides with more time in the aerobar position, or should I pick a compromise position and use that for all my training and races? (I also do some group rides where I can’t use my aerobars.)

Bret j – Cedar City

I am training for Ironman St. George and it is VERY hilly. Additionally, I am training indoors because there is still snow and ice on the ground. What is a good way to simulate varying hill inclines on an indoor trainer? I am on a Kurt Kinetic Fluid trainer.

Kallie – Canada

How do I train my body to stop being hungry all the time? I have just started to follow the Holistic Fueling for Ironman Triathletes but I find I am still hungry after breakfast and in the evening. Can I add or substitute an egg to the breakfast for more protein. Is this way of eating just something my body is going to have to adjust to over time? I am currently a carb junkie and would like to loose some weight but I crave carbs and sweets all the time.

Todd – Calgary, Canada

Hey guys, I’ve been doing some more regular early morning swim workouts (6am), and don’t tend to eat before going to the pool. On days that I am doing mainly drills I am fine, but on the days that I’m doing harder or longer sets, I find that after the workout, I’m a little dizzy and drained off energy. Should I be fueling before these swims, or during, or both? If before, what is the best thing to eat if realistically I’m only going to fuel 30mins before the workout. Thanks!

Jennifer – Calif

Even though I consider my swim to be my weakest link, the differential between myself and great swimmers in a IM distance event is about 15 minutes. However the differential in the bike leg are about an hour. To me the best ROI for my training time would be to bike more rather than swim more as I think I can gain more minutes (faster time) by more biking rather than more swimming. Potential maximum gain of 15min in swim versus 1 hour in bike. Your thoughts on my perspective. Thanks.

David – California

What are your thoughts on run training, based on Jack Daniel’s Vdot system in which running is by specific pace intervals as opposed to heart rate based training?

Jim & Viki – Spokane

With all the sanctioning bodies and several “national championships” all with some qualifiers, some are more liberal than others. How does one decide which way to go, if their goal is age group recognition? Oor is the right answer all of the above? Or do you qualify for what ever you can and work your way uup to the more exclusive events?? Are the more expensive events better run?

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