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.
(0 ratings) TriTopics - Two-a-days, creatine, diet myths and the Super Sprint Triathlon Grand Prix - Episode 22
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.
(0 ratings) 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.
(0 ratings) 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 workout for that day and maybe just go for an easy run instead?
Regarding electrolyte replenishing - can Gu and Gatorade make you fat? I would have loved to lost weight during training and instead I've put on a couple of pounds...I was advised by someone to take a Gu product every 45 minutes during my long runs - I've taken 1 per hour of training. After consuming Gu during the long run I usually recover with a Gatorade. Is this too much electrolytes for me?
I also am overweight and need to drop a few pounds, so I feel like substituting Gu and Gatorade with low cal/fat-free versions of recovery nutrition (I heard this exists) would help. Please advise?!
(0 ratings) 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. Event information, including online registration details, will be available in the coming weeks on www.5150.com.
Ironman 70.3 Championship are more to Vegas Back in 2006, we saw the first Ironman 70.3 World Championship event in Clearwater, Florida. Who wouldn't want to go to sunny Florida in November. Drafting issues have plagued the event on both the professional and age group races, giving the event a black eye. Next year the race will take place in Las Vegas, NV.
Talk with TeamKattouf
What do suggest your athlete change in of the off season?
The do’s and don’t of pre-race fueling? -Recommend Foods: -Bad Foods
There are a lot of recovery supplements being advertised these days from increased endurance and Vo2 max, reduces lactic acid build up and speeding recovery will Amino Acid pills, Do you need them? How much training should I be doing before taking them?
Compression clothing? Should I be spending the money on this stuff? Does wearing during a race or training help?
Shout out to the following listener: -Justin from Regina Canada -Chris in Pittsburg -Karen from Go with the Flo in Texas
Best of luck to TeamKattouf athlete Jim competing in the Hawaii Ironman this weekend. This is Jim's 11th IM New TriTopics website update coming soon!!!
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(0 ratings) 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.
(0 ratings) 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.
(0 ratings) 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.
(0 ratings) 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 age in Yrs)
Katch-McArdle Formula BMR = 370 + (21.6 x lean bodyweight in kg) Convert lbs to kg: Lean Bodyweight In Pounds / 2.2 = Lean Bodyweight in Kilograms (kg)
Long run question... I have been running my long runs in the HR2 zone and have definitely seen improvement over the last four months. When it come to my IM training long runs....should I be doing all of these at HR2 or can I push them up to the low HR3? If I stay under my AT will I be helping or hurting myself by pushing it up?
(0 ratings) TriTopics - Plyometrics, the long run and an interview with the Visalia Tri Club founder- Episode 15
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. Along with training and fitness coaching, Justin is an author, motivational and public speaker and active community member. He is also the founder and President of the Visalia Triathlon Club and has completed over 25 multi-sport events, including 3 Half Ironmans and 2 half-marathons.
Justin’s e-book: http://www.justintrain.com
Visalia Triathlon Club: http://www.visaliatriclub.com/
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