Triathlon News from TriJuice

A new triathlon industry association was announced this week call Triathlon America.

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?!

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!!!

Flow us on Twitter t twitter.com/tritopics

Make us a friend of Facebook at facebook.com/tritopics

Stop by the TriTopics iTunes page and leave us a rating!!!!

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.

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?

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/

Talk with TeamKattouf

This week Rick and i discuss the following four topics:

1. 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.
2. Is there a rule of thumb for carbohydrate intake?
3. 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?
4. 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 Lawrence of TriAndGiveADam is doing 21 Ironman 70.3 races this year and Kona to raise money to build Dams in Kenya.  He will do something similar next year with international races and then try out doing it with full Ironman races in 2012.  This past weekend he finished his 13th Ironman 70.3 race with the race in Boulder.

• 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 don’t get to do much open water swimming in my wetsuit.  What type exercises can I do to build put my shoulder muscle endurance.  Can I use rubber bands and practice the swim stroke?

Interview with Brian Taylor

• Brian is a recent 1st time triathlon finisher.  He raced the My Way or the Tri Way in Denver Colorado recently and tells us about his experience as well as how he got into the sport of triathlon.

Music by: Miracle Days - www.miracledays.com

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 an in-depth discussion of the roles and relationships of the following fundamental elements of athletic performance:  nutrition, joint mobility, flexibility, strength, stability, elasticity, cardio capacity and regeneration/recovery, as well as simple solutions on how to integrate them into daily training.

MovementU will becoming to the following cities in 2010:

• Portland, OR,
• Martinsville, NJ
• Orlando, FL
• Denver, CO
• Cleveland, OH
• Phoenix, AZ
• Lake Forest, CA (I plan on attending)

Find out more information about MovementU at www.movementu.com

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 slower.

2. We have talked about the benefits of a recovery drink, but you have also mentioned real food is really the best way to get nutrients to help you recovery.  What “real” food should we be eating for workout recovery.

3. Losing muscle…How do I drop the muscle size and should I be worried about it? This is a common comment I have heard from athletes that have come from lifting backgrounds. Muscle is heavy and I have heard that it burns lots of calories while racing, which means higher fueling requirement during a race.  I currently do not do any lower body lifting for the fear that my legs will get larger.  Is this the best/only thing I can do?

4. Over distance training…should we be doing it at the half and full Iron distance?  3 mile swims, 130 mile bikes or long than 20 mile runs.

Music this week was provided my Devin David of Orange County, CA.  Devin is a multisport athlete that works for Edge Cycle Sport in Laguna and also has an amazing talent for music.  Check him out online on the following sites:

MySpace: http://www.myspace.com/devindavidmusic

iTunes: http://ax.itunes.apple.com/us/artist/devin-david/id362767496

Facebook: http://www.facebook.com/pages/Devin-David-Music/145648265449433

TriBoomer article about hit and run in Plano, Tx:

http://www.examiner.com/examiner/x-14358-Dallas-Endurance-Sports-Examiner~y2010m7d29-Plano-Ironman-triathlete-hospitalized-in-hitandrun

Talk with TeamKattouf - www.TeamKattof.com - sponsored by SBR Sports (Tri-Swim, TriSlide and Foggle)

On this weeks talk with coach and nutrition consultant Rick Kattouf, we get the answers to the following questions:

1. I work out in the morning and take my recovery drink within 30 minutes after I shower at the gym on the way to work.  How long after drinking my recovery drink should I wait before eating breakfast.
2. I hear a lot of buzz about the Paleo Diet / Caveman Diet.  It’s really big in the CrossFit world.  What is your take on it?
3. E-Mail question from listener Ron - My question is are there any tip/training techniques to ease transition from road bike to TT bike in aero position? I am really struggling with it.

Interview with Professional ITU Sarah Haskins - www.sarahhaskins.com

Sarah was part of the 2008 USA Olympic Team and competed in Beijing. She recently defended her title by winning the Lifetime Fitness Triathlon last week for the second year in a row.

Website of the Week

Insulindependence - www.insulindependence.org

Insulindependence inspires people with diabetes to set personal fitness goals, it educates them on adaptive management strategies through hands-on experience and it helps equip them to explore their individual capacities.

Check out Paul Martin at www.paulmartinspeaks.com

Talk with TeamKattouf - www.teamkattouf.com

• This week we recap my Carlsbad triathlon and current weight
• Question #1: Can I successfully train for a half Ironman distance race and still train speed work for sprint and Olympic distance races?
• Question #2: I am interested in starting triathlon and want to do a 70.3.  Should I buy a road bike or tri bike?

Website of the week: Endurance Athlete Project - www.enduranceathleteproject.com - They are a new company that will manufacture technical apparel for endurance athletes.

News by TriJuice New Iron Distance race in Spain called Extreme-Man: www.extreme-man.com TriFREAKS Kona, Hawaii Triathlon Training Camp: www.trifreaks.com/KonaTriCamp.aspx

Talk with TeamKattouf Weight lifting programs for triathletes.  I am new to lifting and I can’t afford a personal trainer. What resources or programs would you recommend I look at?  I have been considering the PX90 and Turbulence training systems. Recover drinks…hot topic that came up on the TP Q&A forum this week.  Is chocolate milk just as good as a recovery drink? In my food plan you have a few days where I eat less calories throughout the day but have one last Muscle Milk meal before going to bed.  What is this doing?

Interviews Write/Director Richard Ratay of the movie ”The Distance: A Triathlete’s Journey”: www.distancedvd.com

3Bar founder and creator Erin DeMarines: www.tri3bar.com

SHOW GIVEAWAY!!! Richard has donated a copy of the movie “The Distance: A Triathlete’s Journey” to us to giveaway to our show listeners.  Enter by becoming a fan of TriTopics on www.facebook.com/tritopics and/or following TriTopics on www.twitter.com/tritopics

Rich is not only a professional triathlete, but he is also a coach and offering personal and online coaching.  Learn more about Rich’s coaching services on his website. http://www.richardallenfitness.com/

Rich did his first triathlon at 17 and went pro at 18. He competed for 15 years and then retired in 2006. In 2009, Rich decided to come out of retirement following the sad death of a young girl name Ellis Harriet. Ellis lost hear battle to cancer and has inspired Rich to train and race again at the highest level to help raise awareness and money for her charity. http://www.ellisharrietclark.org

We talk to Rick about his past races and his goals for his 2010 season. Rich is racing the Rhode Island 70.3 Ironman this weekend

This week’s episode is brought to you by T Mat Pro Triathlon Transition Mats. http://www.tmatpro.com

• The U.S. Consumer Product Safety Commission, in cooperation with Felt Bicycles have announced / initiated a voluntary recall of some Felt Bicycles. Consumers should stop using the recalled Felt Bikes immediately. Read More

The Bike Boutique Opens Store in Wilmington, DE

• The Bike Boutique, sponsors of teamTBB, has extended its global presence with the opening of its first store in the United States with its new company location in downtown Wilmington, Delaware. Read More

New Zealand Secures 2012 Triathlon World Championships

• The International Triathlon Union has confirmed that Triathlon New Zealand will host the 2012 Dextro Energy ITU World Championship Series Grand Final with the New Zealand bid chosen over others from Asia, the Middle East and Europe. Read More

Lieto, Tisseyre Win Ironman 70.3 Buffalo Springs Lake Read More

Potts & Corbin Capture First Ironman Titles in Coeur d’Alene Read More

Triathlon News - Brought to you by TriJuice

Interview of the Week

• Interview with Philly Triathlon competitor Anne-Maire Alderson

Talk with Team Kattouf - http://www.teamkattouf.com

• Rick answers questions about fish oil Krill oil and multivitamins.  He also talks about weight training for triathlete…heavy with low reps or light with high reps?

Website of the Week: More than Sport - http://www.morethansport.org/

• More Than Sport began with the vision of Chris Lieto, who wanted to do more with his athletic ability than simply compete. Powered by Team World Vision, More Than Sport helps change the lives of children and communities around the world by challenging athletes to raise up child sponsors. You can support Chris and other athletes as they compete by sponsoring a child in need.