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 explain more about what the Rock Star Triathlete Academy actually is!
Mary – Parker, co How do I figure out nutrition for my first 1/2 Ironman?
Roger – Nixa, Missouri How much time do you devote to strength training if any, and how do you incorporate it into your routine. Specifically 70.3 distance.
Kent Buckson – Rehoboth Beach, Delaware Hi Kerry and Ben…. Could you please give me some advice on bike training when using cadence. Currently, I am riding 3x’s a week – 1 hour for 25 miles. What should my cadence be for warm up, main workout and cool down? I have read that 90 rpm’s is a good target range. Also what is the best cadence for warm up and cool down?
Michael – Chicago, IL I am competing in my first Ironman this year: Louisville. Do you need to prepare differently due to the swim being in the Ohio River?
Mike Dern – San Mateo, CA Would a tubular wheelset really make difference compared to a clincher set? As an intermediate racer doing 70.3’s, I am using Zipp 808 clinchers.
Diana – Stittsville, Canada I’ve been training successfully with perceived exertion for many years but I’m being pressured by my training pals to consider using tools such as the Garmin Forerunner or even a heartrate monitor (which I’ve used in the past and never paid attention to). What are your thoughts on using these gadgets compared to RPE?
Ryan – Lethbridge Alberta If I am forced to miss a swim bike or run workout during the week is it better to miss a hard interval workout or a long workout? In other words which workout during the week will give me the greatest benefit?
Deb – Ottawa, Canada I’ve signed up for 3 half ironman races in 3 consecutive months in the upcoming 2010 racing season. The grand finale is the Muskoka 70.3 in Sept. I’m devotedly building my base now and am working on my limiter – running – very devotedly as well. What is the best way o taper for events which are only 4-5 weeks apart?
Todd – Austin, TX I’ve been reading that Vitamin D should be taken with some kind of oil, in order to be absorbed completely. Have you heard of Vit. D in oil gelcaps? I’m having trouble finding them in stores.
Debbie – Charlotte, NC What’s you advice on supplements? There are some new companies(ie. Kona Endurance, I know you can’t say the name on air)that are making huge claims that their supplements have contributed to the success of a list of some pretty impressive athletes. My concern is that someone new to triathlon might really think that these types of supplements are a necessary part of the sport. Help us sypher through marketing vs. healthy supplements. Thanks!!
Veronica Geist – St. Petersburg, FL Hi Ben, I will be racing my first Iron Distance October, 2010. My last triathlon was a 1/2 IM in 2005. I was converted to road/crit racing, but I’m back. I get such race anxiety that by the time the race begins I feel so depleted (because I’m in the bathroom at least 5 times before a given race). It is even difficult to eat prior to a race. How does one get mentally prepared to race? Do you just put yourself out there and race, or is there some sort of mental preparation I can be doing?
Albert – Pennsylvania Like many people, I have a full time career and have to carefully plan my training calendar. There are times when I have to cancel a training session due to other obligations… What is the best way to adjust training when that happens and also the psychological disappointment of a missed session?
Stan – Miami do you have experience in the use of a Fast Lane as part of traditional swimming programs that utilize distance as the core of the events?
Stan – Miami What are your opinions in the use of fatigue rates in determining the pace of interval sessions for the swim, bike and run?
Bob Farrell – Berwick Maine What are good workouts to do on a bike trainer to work on endurance?
Rae – Port Elizabeth, South Africa Greetings from South Africa, I seem to struggle with motivation in the last 3 or so weeks before an A race. As my training starts tapering I become ‘lazy’ because my training is not as far etc. and I become less focussed even though the big race is right around the corner. This leaves me training to little and ruining my race, how do I combat this? Shot!
Graeme – Sydney, Australia Last year I did my first Ironman (Australia) and then did Hawaii IM in October. I have also moved towns and dont have my training buddies around. After a year like that am finding it very hard to set new goals and therefore get motivated. Any tips on what to do for people post Kona ?
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