TriTopics Weekly Triathlon Podcast

This is the first episode of TriTopics Weekly Triathlon show offered in both video and audio! This week Rick and I chat about the week leading up to an Ironman race. With Arizona right around the corner for me, I get some tips from Rick on fueling the week leading up to the race, how much of a warm-up swim do I need, my nutrition plan and race recovery.

On this weeks episode I talk to Rick of Team Kattouf about training twice a day, the use of Creatine, and diet myths.  I also attended the Super Sprint Triathlon Grand Prix in Oceanside, CA about caught up with a female winner Sara McLarty and Michellie Jones

How long should I taper before my race? Should I should I cut caffeine out of my life in the weeks prior to a race? What core exercises should I be doing when I am traveling or have limited time?  These are the topics Rick and I will discuss on episode 21 of the TriTopics Weekly Podcast. Triathlon News from TriJuice A new triathlon industry association was announced this week call Triathlon America

This weeks show is the 20th episode so I am super excited for it.  I am finally all better and back to training for IMAZ!  This episode we have the latest triathlon news as well as Talk with TeamKattouf. Triathlon News from TriJuice.com Ironman Florida Bike Course Modified McCormack and Carfrae Victorious at 2010 Ford Ironman World Championship Chrissie Wellington Is Out of Kona! - Due To Illness Talk with TeamKattouf What is the best way to find your ideal cadence? If I have a lower heart rate at a lower cadence 75 rpm vs 95 rpm should I stick with the lower cadence? Let's say your training plan calls for an interval session - for example a series of 400's, 800's, etc. at a target pace. If you start the workout, and find that you just can't hit the target paces that day for whatever reason (stayed up too late the night before, cold coming on, just having a bad day....) is it better to continue the workout and just do whatever you can do that day, or scrap the work

This week on TriTopics we have a great show that includes news from TriJuice, training and nurtion questions answered on Talk with TeamKattouf and audio clips from my training ride in Joshua Tree, CA. News from TriJuice.com Tempe Town Lake The City of Tempe, with Salt River Project, began filling Tempe Town Lake.  Water was released with cheers from lake boaters, athletes, city officials and staff  at 7 a.m. at the rate of 50 cubic feet per second. This amount would fill an average size swimming pool in about a minute. The rate of flow quickly increased to 75 cfs and may continue to increase to 100 cfs this weekend. It should take about two weeks to fill Town Lake. The lake may be open as early as Oct. 25. New Race series from WTC World Triathlon Corporation (WTC), best known for its worldwide Ironman and Ironman 70.3 races, announces the launch of a new global event series titled 5150. All events within the 5150 Triathlon Series include a 1.5K Swim, 40K Bike and 10K Run. E

This week on TriTopics Rick and I discuss training while you are sick, salt intake and salt tablets, liquid calories and using a road bike with aerobars.

This week Rick and I discuss his article hydration article “Load-Reload” and how improver hydration can affect your training and racing performance. We also discuss the best way to calculate you’re cycling and running heart rate zones. Lastly we talk about cycling trainers and using them to supplement your riding as days get short and cooler

This video is an introduction to the sport of triathlon. It explains the three sports, the distances and the basic equipment need to participate in your first triathlon.

This week Rick and I talk about fluid intake rules of thumb, calculating your BMR and reverse splits on long runs. SHOW NOTES Rules of thumb for fluid intake I have read that the body can absorb 24-30 ounces of fluid per hour. It this the amount an athlete should be aiming for? And how should I calculate the number of calories I should be putting in that fluid? I personally have a hard time drinking that much and carrying that much fluid with me for rides longer that 3 hours.  Is substituting the calorie intake with gels and bars ok or do I still need to concentrate on getting that much fluid (with or without calories in it into my system)? BMR calculators...which formula is better? Which formula do you prefer for calculating someone resting metabolic rate? Harris-Benedict Formula Male Formula for BMR BMR = 66 + (13.75 x weight in kg) + (5 x height in cm) – (6.8 x age in yrs) Female Formula for BMR BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x ag

Sorry for the delay in posting a new show. I have been really busy the last few weeks, but I am now back on track. Over the last few weeks I have been in Australia, Singapore and Palm Springs. This weekend I am headed to Arizona for a training camp and then to North Carolina for 5 days. On this week’s show Rick and I discuss plyometrics and how that applies to triathletes. Plyometrics are type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. We also discuss the long bike and run placement in a half and full iron distance training plan. Should the long run day follow the bike workout day or should we spread them out in the week to allow ourselves time to recuperate. Interview of the week: Justin Levine Justin has a reputation as one of the top fitness professionals in California. He is the owner and founder of California Fitness Academy in Visalia, CA.

This week Rick and I discuss some training and nutrition tips as well as I interview the founders of the Endurance Athlete Project. Talk with TeamKattouf This week Rick and i discuss the following four topics: How to plan to get all of your daily calories in on days that you end up training until noon.  If you have a 4-5 hour bike ride and you don't starting eating your first meal (not pre/workout/post meals) until lunch you may end up with a big deficit. With proper planning you can avoid this problem. Is there a rule of thumb for carbohydrate intake? What type of percentage should I be using to cut back my training volume on rest weeks if I am designing my own 3 on 1 off triathlon training plan? How do you approach working to improve an athletes running form? Weekly Interview This we I chat with Patrick and Riley, the founders of a new technical appearal company called Endurance Athlete Project. Website of the week: http://www.triandgiveadam.com James La

This week I talk with Rick Kattouf of TeamKattouf about Compact Cranks, Power Meters, Caffeine and exercise to help over come wetsuit resistance. Compact cranks - In looking at new bikes I have been doing some thinking about switching to a compact crank.  The only time I am every maxed out on gearing is typically going down hill.  What are your thoughts on switching to a compact crank like a 50/34 or 50/36? How about changing the cassette to something like a 12/28? Power Meters - I have also been thinking about adding a power meter to my new bike?  Do you think this is a good investment in helping me control my Ironman bike speed and power output to help me stay fresher for the bike? Caffeine - What are your thoughts on diet sodas.  If I get my 16oz of water in 5-6 times a day, is it ok it I have a couple of diet sodas throughout the day? I also drink 1-2 cups of coffee each morning. Weight training to help with wetsuit resistance.  I swim in the pool and do

This week I talk with professional triathlete and endurance performance specialist Jessi Stensland.  Jessi as raced a variety of triathlon distances and including off-road triathlons with over 20 career wins nationally and internationally.  I recent saw Jessi at the Carlsbad Triathlon in Southern California where she took the 2nd place in the woman's elite division. Jessi Stenslands website: www.gojessi.com Jessi is not only a pro triathlete, but she is also an endurance performance specialist that as been involved with Athlete's Performance in Arizona and their Core Performance program. Jessi now has her own program called MOVEMENTU that provides hands on, interactive experiences designed to enhance the understanding of how to increase injury resistance plus power through body awareness and efficient movement as it relates to life and your specific sport. The program includes a full 8 hours of instruction from Jessi that includes a dynamic and functional workout followed by a

This week Rick of TeamKattouf and I talk about four nutrition and training questions that came up during the week. 1. Fluid absorption - Facebook question from Richard Hostler - I have trouble absorbing liquids on the bike. No matter what, I always start the run with sloshing fluid in my stomach. I've tried a variety of fluids with different calorie levels. I've also tried straight water and eaten gels. I've tried finishing all my liquid by the halfway point of the bike. I've even tried drinking excessively during training to force my body to absorb. Nothing has worked so far. How can I get my body to take it and process fluids on the bike? Richard races Sprint and international distance races. He has been racing for the past 5 years and always had issues with hydration on the bike. He doesn't notice it when he is on training rides unless he runs after. He has done longer rides and multi-day tours, so he knows the liquids do eventually make it in when the pace is sl

This week we talk with Mike Catlin, an age group triathlete from Newport Beach that recently finished his first Ironman race in Coeur d'Alene. Mike and his wife Tina completed their first Ironman last month, only two years after completing there first triathlon in 2008.  I have known Mike and Tina since they started training for their first triathlon, the Maui triathlon with Team in Training. Together they have raise thousands of dollars for the Leukemia and Lymphoma Society while competing in the Maui triathlon, Pac Grove Olympic triathlon and the famous Wildflower Long Course triathlon