Richard Murray

South African Richard Murray is in the midst of a successful ITU career and in 2016 he finished 4th in the Olympics. We talk about his career in triathlon and the path that led him to where he is today.trimurray.com

South African Richard Murray is in the midst of a successful ITU career and in 2016 he finished 4th in the Olympics. We talk about his career in triathlon and the path that led him to where he is today. <a href="http://trimurray.com" rel="nofollow" target="_blank">trimurray.com</a>

TT099: Olympian Richard Murray

Jay Dicharry

Jay Dicharry offered some fantastic knowledge in this interview.  He is an expert in many things and also an author.  His website describes him better than I could:"Originally from New Orleans LA, Jay completed the Masters of Physical Therapy degree at Louisiana State University Medical Center and is a Board- Certified Sports Clinical Specialist. Jay built his international reputation as an expert in biomechanical analysis as Director of the SPEED Clinic at the University of Virginia. Through this innovative venture, Jay was able to blend the fields of clinical practice and engineering to better understand and eliminate the cause of overuse injuries in endurance athletes. His unique approach goes outside the traditional model of therapy and aims to correct imbalances before they affect your performance. Jay literally wrote the book on running gait assessments: he is author of “Anatomy for Runners”, writes columns for numerous magazines, and has published over a dozen professional journal articles and three book chapters. Jay has had an active research career, and consults for numerous footwear companies, the US Air Force and USA Track and Field. His research focus on footwear and the causative factors driving overuse injury continues at Rebound, and he’ll provide its patients with an unmatched level of innovation and success. Having taught in the Sports Medicine program at UVA, he brings a strong bias towards patient education, and continues to teach nationally to elevate the standard of care for Therapists, Physicians, and Coaches working with endurance athletes. In addition to his clinical distinction, Jay is a certified coach through both the United States Track and Field Association and the United States Cycling Federation, and a certified Golf Fitness Instructor through Titleist Performance Institute. He has a competitive history in swimming, triathlon, cycling, and running events on both the local and national level, and has coached athletes from local standouts to national medalists. He is excited to share this passion with the team at Rebound, and explore the Pacific Northwest with his family on knobbies, skis, boards, and soles."His website is http://www.reporegon.com/ and you can visit his lab in Bend, Oregon.His latest book is Running Rewired from Velo Press.

Jay Dicharry offered some fantastic knowledge in this interview.  He is an expert in many things and also an author.  His website describes him better than I could: "Originally from New Orleans LA, Jay completed the Masters of Physical Therapy degree at Louisiana State University Medical Center and is a Board- Certified Sports Clinical Specialist. Jay built his international reputation as an expert in biomechanical analysis as Director of the SPEED Clinic at the University of Virginia. Through this innovative venture, Jay was able to blend the fields of clinical practice and engineering to better understand and eliminate the cause of overuse injuries in endurance athletes. His unique approach goes outside the traditional model of therapy and aims to correct imbalances before they affect your performance. Jay literally wrote the book on running gait assessments: he is author of “Anatomy for Runners”, writes columns for numerous magazines, and has published over a dozen professional journal articles and three book chapters. Jay has had an active research career, and consults for numerous footwear companies, the US Air Force and USA Track and Field. His research focus on footwear and the causative factors driving overuse injury continues at Rebound, and he’ll provide its patients with an unmatched level of innovation and success. Having taught in the Sports Medicine program at UVA, he brings a strong bias towards patient education, and continues to teach nationally to elevate the standard of care for Therapists, Physicians, and Coaches working with endurance athletes. In addition to his clinical distinction, Jay is a certified coach through both the United States Track and Field Association and the United States Cycling Federation, and a certified Golf Fitness Instructor through Titleist Performance Institute. He has a competitive history in swimming, triathlon, cycling, and running events on both the local and national level, and has coached athletes from local standouts to national medalists. He is excited to share this passion with the team at Rebound, and explore the Pacific Northwest with his family on knobbies, skis, boards, and soles." His website is <a href="http://www.reporegon.com/" rel="nofollow" target="_blank">http://www.reporegon.com/</a> and you can visit his lab in Bend, Oregon. His latest book is Running Rewired from Velo Press.

TT098: Running Expert Jay Dicharry, Specialist in Biomechanics & Sports Physiologist

Hillary Spires returns to the show to talk about her preparation for a 100 mile/160km run she completed in Canada in September.  She gave herself a 24 hour time limit and she talks about the challenges she endured along the way and during the run.  She limited her total training and used intensity to maximize her training time.  Along the way she raised $11,000 for charity.Hillary's website is ruggedconditioning.com.After Hillary's interview I talk about how the Apple Watch changed my life for the better.Episode 97 is sponsored by Health IQ.  To see if you qualify, get your free quote today at healthiq.com/TTP or mention the promo code TTP (or Triathlon Training Podcast) when you talk to a Health IQ agent.

Hillary Spires returns to the show to talk about her preparation for a 100 mile/160km run she completed in Canada in September.  She gave herself a 24 hour time limit and she talks about the challenges she endured along the way and during the run.  She limited her total training and used intensity to maximize her training time.  Along the way she raised $11,000 for charity. Hillary's website is <a href="http://ruggedconditioning.com" rel="nofollow" target="_blank">ruggedconditioning.com</a>. After Hillary's interview I talk about how the Apple Watch changed my life for the better. Episode 97 is sponsored by Health IQ.  To see if you qualify, get your free quote today at <a href="http://healthiq.com/TTP" rel="nofollow" target="_blank">healthiq.com/TTP</a> or mention the promo code TTP (or Triathlon Training Podcast) when you talk to a Health IQ agent.

TT097: 100 Mile Run, Addicted To Intensity, How the Apple Watch Changed My Life

Dan Linick

Dan Linick, co-founder of South Jersey Physical Therapist, is my guest.  Dan is also my physical therapist and has helped my running significantly.  We discuss his background as a physical therapist, some common problems that he's seen, and some issues I've had.  We also talked about his previous work in brain rehab and how to help an older friend or relative who might benefit from visiting a physical therapist.Dan's clinic is located in Hainesport, New Jersey and at southjerseypt.com.

Dan Linick, co-founder of South Jersey Physical Therapist, is my guest.  Dan is also my physical therapist and has helped my running significantly.   We discuss his background as a physical therapist, some common problems that he's seen, and some issues I've had.  We also talked about his previous work in brain rehab and how to help an older friend or relative who might benefit from visiting a physical therapist. Dan's clinic is located in Hainesport, New Jersey and at <a href="http://southjerseypt.com" rel="nofollow" target="_blank">southjerseypt.com</a>.

TT096: Physical Therapist Dan Linick

Matt Dixon

Matt Dixon has experience as a professional athlete, coach to elite and amateur athletes, an exercise physiologist, and an author. His newest book is Fast-Track Triathlete.  This book is geared toward athletes who want to maximize their success with limited time to train.  The book explains his concepts and includes a 14 week training plan for both Ironman and Half Ironman as well as a strength plan that can be completed without visiting the gym.We talk about the book in the second half of our interview.  In the first half we focus on off-season training.Matt was also a guest on episode 33.Matt can be found at purplepatchfitness.com

Matt Dixon has experience as a professional athlete, coach to elite and amateur athletes, an exercise physiologist, and an author. His newest book is Fast-Track Triathlete.  This book is geared toward athletes who want to maximize their success with limited time to train.  The book explains his concepts and includes a 14 week training plan for both Ironman and Half Ironman as well as a strength plan that can be completed without visiting the gym. We talk about the book in the second half of our interview.  In the first half we focus on off-season training. Matt was also a guest on episode 33. Matt can be found at <a href="http://purplepatchfitness.com" rel="nofollow" target="_blank">purplepatchfitness.com</a>

TT095: Off-Season Training & Time Limited Training With Matt Dixon

Zach Boivin

Zach Boivin went to watch a friend race Ironman Lake Placid in 2015.  At the time he weighed 330 pounds and was not active.  He was inspired watching the finishers that night and the next day he decided he was going to do a triathlon.  He thought all triathlons were Ironman distance. Fortunately, he realized there were shorter races and he signed up for Ironman 70.3 Syracuse the following year.  In 2017 he attempted his first Ironman at Lake Placid.This is his life changing journey that starts with running his first step and then two years later hearing Mike Reilly say "You Are An Ironman!"

Zach Boivin went to watch a friend race Ironman Lake Placid in 2015.  At the time he weighed 330 pounds and was not active.  He was inspired watching the finishers that night and the next day he decided he was going to do a triathlon.   He thought all triathlons were Ironman distance. Fortunately, he realized there were shorter races and he signed up for Ironman 70.3 Syracuse the following year.  In 2017 he attempted his first Ironman at Lake Placid. This is his life changing journey that starts with running his first step and then two years later hearing Mike Reilly say "You Are An Ironman!"

TT094: Zach Boivin’s Inspirational Journey From 330 Pounds To An Ironman

Courtney Sergeant joins the show as she prepares for her first half ironman at Atlantic City 70.3. She did her first triathlon in 2014 and has marathon experience. Among the topics we discuss: 	Nutrition 	Hydration 	Salt tablets 	Transition 	Massages 	Preparing for the run on limited run training 	Post-race recovery 	Pacing

Courtney Sergeant joins the show as she prepares for her first half ironman at Atlantic City 70.3. She did her first triathlon in 2014 and has marathon experience.  Among the topics we discuss: 	Nutrition 	Hydration 	Salt tablets 	Transition 	Massages 	Preparing for the run on limited run training 	Post-race recovery 	Pacing

T093: First Half Ironman w/Courtney Sergeant

Billy Edwards returns to the show to talk about his experiences since winning Ultraman Florida in 2015.  He completed the Ultraman World Championships later that year and has since cut back on his racing since having surgery on his toe.  However, he is busy in the sport as a coach of the Naval Academy collegiate triathlon team that finished third at the 2017 Collegiate National Championships.He was one of a few coaches selected for USAT's Elite Mentorship Coaching program and he recently observed a training camp for the collegiate recruiting program. We talk about all this and a few other random triathlon topics.Billy was a guest on episode 52 talking about his Ultraman Florida experience.Billy's website is at http://billythekidtriathlete.com/

Billy Edwards returns to the show to talk about his experiences since winning Ultraman Florida in 2015.  He completed the Ultraman World Championships later that year and has since cut back on his racing since having surgery on his toe.  However, he is busy in the sport as a coach of the Naval Academy collegiate triathlon team that finished third at the 2017 Collegiate National Championships. He was one of a few coaches selected for USAT's Elite Mentorship Coaching program and he recently observed a training camp for the collegiate recruiting program. We talk about all this and a few other random triathlon topics. Billy was a guest on episode 52 talking about his Ultraman Florida experience. Billy's website is at <a href="http://billythekidtriathlete.com/" rel="nofollow" target="_blank">http://billythekidtriathlete.com/</a>

TT092: Ultraman, Collegiate Recruiting, Random

The Brave Athlete is a new book by Dr. Simon Marshall and Lesley Patterson covering cutting-edge brain training for athletes.  Lesley is a professional triathlete and mountain biker. Her resume includes a few Xterra World Championships titles.Dr. Simon Marshall is a former Professor of Family and Preventive Medicine at the University of California at San Diego and Professor of Exercise Science at San Diego State University.  He has published over 100 scientific articles on the psychology of exercise.  He now provides performance psychology support for the BMC Racing Team.We talk about their new book, Lesley's experiences, and mental tricks to improve performance.You can reach them at BraveheartCoach.com

The Brave Athlete is a new book by Dr. Simon Marshall and Lesley Patterson covering cutting-edge brain training for athletes.  Lesley is a professional triathlete and mountain biker. Her resume includes a few Xterra World Championships titles. Dr. Simon Marshall is a former Professor of Family and Preventive Medicine at the University of California at San Diego and Professor of Exercise Science at San Diego State University.  He has published over 100 scientific articles on the psychology of exercise.  He now provides performance psychology support for the BMC Racing Team. We talk about their new book, Lesley's experiences, and mental tricks to improve performance. You can reach them at <a href="http://BraveheartCoach.com" rel="nofollow" target="_blank">BraveheartCoach.com</a>

TT091: Sports Psychology: The Brave Athlete

Phil Gaimon

Phil Gaimon was a pro cyclist from 2009 to 2016, including two years on the WorldTour with Garmin Sharp and Cannondale.  He’s done Paris Roubaix, won Redlands twice, and finished second at the Tour of the Gila.He just retired last year, as he put it, after Jonathan vaughters stopped returning his phone calls. Even though he's retired he’s still going after hill climb records in North America. He's also putting on Grand Fondo in Malibu in October and he is  the author of three books.We talk about his life as a pro cyclist, doping in the sport, what it's like to be in an early break at Paris Roubaix, peeing on the bike, cookies, and more.  You'll like Phil's stories.Links:PhilTheThrill.netPhil's YouTube channel

Phil Gaimon was a pro cyclist from 2009 to 2016, including two years on the WorldTour with Garmin Sharp and Cannondale.  He’s done Paris Roubaix, won Redlands twice, and finished second at the Tour of the Gila. He just retired last year, as he put it, after Jonathan vaughters stopped returning his phone calls. Even though he's retired he’s still going after hill climb records in North America. He's also putting on Grand Fondo in Malibu in October and he is  the author of three books. We talk about his life as a pro cyclist, doping in the sport, what it's like to be in an early break at Paris Roubaix, peeing on the bike, cookies, and more.  You'll like Phil's stories. Links: <a href="http://PhilTheThrill.net" rel="nofollow" target="_blank">PhilTheThrill.net</a> Phil's YouTube channel

TT090: Pro Cyclist Phil Gaimon

Triathlon training advice and interviews with expert guests. For triathletes, runners, cyclists and all endurance athletes.

Learning a lot.  Just a shame they stopped recording.

Amazing for all levels of athletes!!!

Great

Triathlete Training Podcast: Triathlon, Ironman & Duathlon

Subscribe via iTunesKate Maas of Switzerland is an experienced runner preparing for her first sprint triathlon.  It's a 500 meter swim, 40k bike, and 5k run triathlon on June 20.  She's done several marathons and an ultra, and while she's had a desire to do a triathlon for a while, she didn't start training until she recently registered for the race.Topics discussed include:	Open water swimming	Intervals	Pedal stroke	Transitions	YogaEric's Heart Rate Zone Summary An illustration of force applied to pedals, from Joe Friel's Triathlete's Training Bible.

Subscribe via iTunes Kate Maas of Switzerland is an experienced runner preparing for her first sprint triathlon.  It's a 500 meter swim, 40k bike, and 5k run triathlon on June 20.  She's done several marathons and an ultra, and while she's had a desire to do a triathlon for a while, she didn't start training until she recently registered for the race. Topics discussed include: 	Open water swimming 	Intervals 	Pedal stroke 	Transitions 	Yoga Eric's Heart Rate Zone Summary  An illustration of force applied to pedals, from Joe Friel's Triathlete's Training Bible.

TT074: Runner Preparing For First Sprint Triathlon

Subscribe via iTunesHalf Ironman Prep/Second Year Triathlon Training QuestionsTony Ruales is a second year triathlete preparing for his first half ironman.  He asks some pertinent but unique training questions which haven't been covered on previous podcasts.Topics include:	How much should and when will this race hurt	Goal power on the bike	How to pace the half marathon	Affects of blood pressure medication on heart rate	Intensity vs volumeHis race is the New Jersey Half Shoreman in September 2014.Subscribe via iTunes

Subscribe via iTunes Half Ironman Prep/Second Year Triathlon Training Questions Tony Ruales is a second year triathlete preparing for his first half ironman.  He asks some pertinent but unique training questions which haven't been covered on previous podcasts. Topics include: 	How much should and when will this race hurt 	Goal power on the bike 	How to pace the half marathon 	Affects of blood pressure medication on heart rate 	Intensity vs volume His race is the New Jersey Half Shoreman in September 2014. Subscribe via iTunes

TT038: Half Ironman Triathlon Prep

Subscribe via iTunesElizabeth and Nate Sylves have been racing together as a couple for over a decade.  This year she did her first Ironman (Florida) and he did his first half ironman (North Carolina).  They combine training and racing with full time jobs while raising two young kids.They started their season with the Duathlon National Championships in Bend, Oregon in June. Then Elizabeth did the Atlantic City 70.3 and in October Nate did Ironman North Carolina 70.3 and Elizabeth planned on doing Ironman North Carolina, but due to a hurricane that was changed to a shorter race.  That change was announced a few days before the race so she immediately bought a charity slot for Ironman Florida and raced that two weeks later.In addition to working full time outside the home, Elizabeth coaches triathletes and teaches fitness classes.  Nate is a cameraman and works a non-standard schedule.  Because of their differing schedules and child care they are rarely able to train together.Elizabeth once weighed 200 pounds but made significant lifestyle changes. A few years ago she changed to a fat-adapted diet due to health issues and has stuck with it.  her diet is 60% fat.  She recently did her half-ironman while consuming just 400 calories.Have a listen and see how they make it work.

Subscribe via iTunes Elizabeth and Nate Sylves have been racing together as a couple for over a decade.  This year she did her first Ironman (Florida) and he did his first half ironman (North Carolina).  They combine training and racing with full time jobs while raising two young kids. They started their season with the Duathlon National Championships in Bend, Oregon in June. Then Elizabeth did the Atlantic City 70.3 and in October Nate did Ironman North Carolina 70.3 and Elizabeth planned on doing Ironman North Carolina, but due to a hurricane that was changed to a shorter race.  That change was announced a few days before the race so she immediately bought a charity slot for Ironman Florida and raced that two weeks later. In addition to working full time outside the home, Elizabeth coaches triathletes and teaches fitness classes.  Nate is a cameraman and works a non-standard schedule.  Because of their differing schedules and child care they are rarely able to train together. Elizabeth once weighed 200 pounds but made significant lifestyle changes. A few years ago she changed to a fat-adapted diet due to health issues and has stuck with it.  her diet is 60% fat.  She recently did her half-ironman while consuming just 400 calories. Have a listen and see how they make it work.

TT082: First Ironman, Husband & Wife Triathletes Balancing Triathlon & Family

Michael Welk did his first Ironman in 2014 at Ironman Louisville at age 42. His previous experience included a couple sprint triathlons several years ago, and just one sprint triathlon in 2014 leading up to his Ironman.  We talk about his progress and experience from November 2013, when he signed up for the race, through race day.He started training in late 2013 but was not progressing as hoped, so he hired a triathlon coach.  He also hired a swim coach in March. Early in 2014 he couldn’t swim more than 25 yards at a time.  His prep included just one century ride in advance of the Ironman.  His goal was to finish in 15 hours.Also in this episode	I answer a listener question on base training	An update on blue light and it’s affect on sleep	An update on my use of zero drop Altra running shoesSubscribe via iTunes

Michael Welk did his first Ironman in 2014 at Ironman Louisville at age 42. His previous experience included a couple sprint triathlons several years ago, and just one sprint triathlon in 2014 leading up to his Ironman.  We talk about his progress and experience from November 2013, when he signed up for the race, through race day. He started training in late 2013 but was not progressing as hoped, so he hired a triathlon coach.  He also hired a swim coach in March. Early in 2014 he couldn’t swim more than 25 yards at a time.  His prep included just one century ride in advance of the Ironman.  His goal was to finish in 15 hours. Also in this episode 	I answer a listener question on base training 	An update on blue light and it’s affect on sleep 	An update on my use of zero drop Altra running shoes Subscribe via iTunes

TT049: First time Ironman at Ironman Louisville

Hunter Allen

Hunter Allen is a pioneer in the cycling world.  He co-founded TrainingPeaks WKO+ power data analytics software and he's the founder of Peaks Coaching Group.  He's also the co-author of Training &amp; Racing With A Power Meter and Cutting-Edge Cycling.  He raced bikes for 17 years, and including several years as a pro. Among the topics we covered: Cadence - Hunter believes 95-105 is ideal, and 90 is okay.  Pedaling at a lower cadence requires more glycogen usage compared to higher cadence.  His recommendation is also based on quadrant analysis with WKO+.  A cadence workout he uses is 10X(1 minute at high cadence followed by 1 minute at normal cadence). Base Phase Workout Structure - for an athlete in base phase, with the ability to do 3 rides per week of 1-2 hours in duration, Hunter suggests three workouts that include 'sweet spot' work, which he defines as roughly 88-93% of FTP (functional threshold power).  For example, 3-4X10 minutes in the sweet spot, or alternate 2 minutes at sweet spot with 30 seconds at 120% of FTP.  A minimum of 3-4 weeks of base training is preferable before starting this. The Wobble - a new brand of power meter is able to measure the side to side wobble of the bike frame with each pedal stroke.  Ideally, a time trialist on a flat course would not have a wobble, while a sprinter and a hill climber on a steep hill have an optimum wobble.  Too much wobble or incorrect wobble can cost as much as 15 watts. Mistakes Pro Triathletes Make- I asked Hunter what type of mistakes he has observed among pro triathletes.  He mentioned two. The first was having a cadence that was too low.  The second involved the long ride. He believes it's a mistake to do a regular long ride (4-6 hours) at only endurance page (zone 1-2).  Unless it's necessary for recovery, he prefers to add in sweet spot riding (zone 4) and something such as hill intervals within the long ride. The One Thing He Wish He Would Have Known/Done While Racing - Hire a coach. Resources  2015 Peaks Coaching Group  Camps - March 15, 2015 Mallorca cycling camp and April 19 Bedford, Virginia cycling camp. @HunterPeaks Twitter Peaks Coaching Group Training and Racing With a Power Meter by Hunter Allen and Andrew Coggan Cutting-Edge Cycling by Hunter Allen and Stephen S. Sheung Subscribe via iTunes

Hunter Allen is a pioneer in the cycling world.  He co-founded TrainingPeaks WKO+ power data analytics software and he's the founder of Peaks Coaching Group.  He's also the co-author of Training &amp; Racing With A Power Meter and Cutting-Edge Cycling.  He raced bikes for 17 years, and including several years as a pro. Among the topics we covered: Cadence - Hunter believes 95-105 is ideal, and 90 is okay.  Pedaling at a lower cadence requires more glycogen usage compared to higher cadence.  His recommendation is also based on quadrant analysis with WKO+.  A cadence workout he uses is 10X(1 minute at high cadence followed by 1 minute at normal cadence). Base Phase Workout Structure - for an athlete in base phase, with the ability to do 3 rides per week of 1-2 hours in duration, Hunter suggests three workouts that include 'sweet spot' work, which he defines as roughly 88-93% of FTP (functional threshold power).  For example, 3-4X10 minutes in the sweet spot, or alternate 2 minutes at sweet spot with 30 seconds at 120% of FTP.  A minimum of 3-4 weeks of base training is preferable before starting this. The Wobble - a new brand of power meter is able to measure the side to side wobble of the bike frame with each pedal stroke.  Ideally, a time trialist on a flat course would not have a wobble, while a sprinter and a hill climber on a steep hill have an optimum wobble.  Too much wobble or incorrect wobble can cost as much as 15 watts. Mistakes Pro Triathletes Make- I asked Hunter what type of mistakes he has observed among pro triathletes.  He mentioned two. The first was having a cadence that was too low.  The second involved the long ride. He believes it's a mistake to do a regular long ride (4-6 hours) at only endurance page (zone 1-2).  Unless it's necessary for recovery, he prefers to add in sweet spot riding (zone 4) and something such as hill intervals within the long ride. The One Thing He Wish He Would Have Known/Done While Racing - Hire a coach. Resources  2015 Peaks Coaching Group Camps - March 15, 2015 Mallorca cycling camp and April 19 Bedford, Virginia cycling camp. @HunterPeaks Twitter Peaks Coaching Group Training and Racing With a Power Meter by Hunter Allen and Andrew Coggan Cutting-Edge Cycling by Hunter Allen and Stephen S. Sheung Subscribe via iTunes

TT050: Hunter Allen On Cycling For Triathlon

Training QuestionsFirst year triathlete Ryan Lewis joins the show to ask his training questions.  Ryan is a 30 year old triathlete with 3 months of training under his belt and he is less than a month away from his first triathlon.Topics covered include:Crossfit and triathlon at the same timePaleo diet and carb intake needed for trainingOpen water swimming prep and drillsAdding run intensityShould he get a wetsuit?Zero drop shoesAerobarsAnd more...It's easy to get overwhelmed with the information and equipment choices available to triathletes. Ryan wisely makes the choice to keep things simple during his first year in the sport.Basic Drills &amp; Skills For Open Water Swimming1. Turn around before the wall - during a segment of your workout turn around without the help of the wall, either with or without a flip turn.2. Learn bilateral breathing - learn to breathe to the left and to the right so you can make adjustments in the open water.  If you're staring into the sunrise every time you breathe right, you'll be thankful for the ability to breathe to the left.3. Learn to draft - if you do all of your swimming on your own you won't realize the benefits of drafting off swimmers in front of you. Just like cycling, you will save energy in the draft.  Practice swimming right behind your training partner.4. Swim freestyle with your head out of the water for a full length.  Get used to being able to look forward while swimming.5. Swim in the pool with your eyes close to learn which way you drift.6. Practice open water swimming often so you feel comfortable.BooksSwim Speed Secrets by Sheila Taormina available at Amazon.com or http://sheilat.com/Total Immersion available at Amazon.com

Training Questions First year triathlete Ryan Lewis joins the show to ask his training questions.  Ryan is a 30 year old triathlete with 3 months of training under his belt and he is less than a month away from his first triathlon. Topics covered include: Crossfit and triathlon at the same time Paleo diet and carb intake needed for training Open water swimming prep and drills Adding run intensity Should he get a wetsuit? Zero drop shoes Aerobars And more... It's easy to get overwhelmed with the information and equipment choices available to triathletes. Ryan wisely makes the choice to keep things simple during his first year in the sport. Basic Drills &amp; Skills For Open Water Swimming 1. Turn around before the wall - during a segment of your workout turn around without the help of the wall, either with or without a flip turn. 2. Learn bilateral breathing - learn to breathe to the left and to the right so you can make adjustments in the open water.  If you're staring into the sunrise every time you breathe right, you'll be thankful for the ability to breathe to the left. 3. Learn to draft - if you do all of your swimming on your own you won't realize the benefits of drafting off swimmers in front of you. Just like cycling, you will save energy in the draft.  Practice swimming right behind your training partner. 4. Swim freestyle with your head out of the water for a full length.  Get used to being able to look forward while swimming. 5. Swim in the pool with your eyes close to learn which way you drift. 6. Practice open water swimming often so you feel comfortable. Books Swim Speed Secrets by Sheila Taormina available at <a href="http://Amazon.com" rel="nofollow" target="_blank">Amazon.com</a> or <a href="http://sheilat.com/" rel="nofollow" target="_blank">http://sheilat.com/</a> Total Immersion available at <a href="http://Amazon.com" rel="nofollow" target="_blank">Amazon.com</a>

TT026: Training Questions – Run Intensity, Diet, Wetsuit, Crossfit, and More.

Golden Harper

Tempo RunsPatrick Kelly submitted a question about tempo runs using the "Send Voicemail" on the right side of TriathleteTraining.com.  He was having difficulty hitting his goal tempo pace in a 10 mile run.  The run was designed to be a 2 mile warmup, 6 miles at 5:52, and a 2 mile cool down.  The basis for his run came from a Jack Daniel's article.I addressed the tempo run, the definition, and the reason he wasn't hitting his goal pace.  It lead me to create this more detailed article on the tempo run.Zero Drop ShoesUPDATEI cannot recommend Zero Drop shoes.  I had 3 pairs of the shoes and all wore through the outsole at around the 100 mile mark.  I inquired with the company. They sent me another pair to try and the same thing happened.  I notified Gold Harper two times via email of the problem on two occasions and he did not respond.  I called and emailed customer service multiple times. They were very nice and I was always told they would get back with me very soon.  Finally, 20 days after my first email with pictures (and after not returning phone calls), they gave this response without knowing anything about my gait:"If that is the case with those, it sounds like you are still heelstriking. I recommend you shorten your stride or increase your cadenceand that should prevent that from happening in the future."My cadence is around 90. This problem appears to be caused by the soft rubber used in the outsoles and I'm extremely disappointed in the product quality of Altra and their customer service.  I can't recommend their shoes. xxxI recently consulted with an athlete who used Altra shoes.  As a result, I called the company to ask more questions.  The guy I reached on their support line was very helpful and knowledgable, and I followed up again, which resulted in an interview with Golden Harper, the company founder.He came up with the idea for the shoe while working in his family shoe store. He credits the use of high speed video video in 2009 in the development of his shoes.  The slow motion video helped him notice an unnatural gait caused by heavily cushioned shoes with a deep base.  Zero drop shoes was the answer to the running problems he was trying to fix.He coined the term, which means there is no drop from the heel of the shoe to the forefoot.   He discusses the benefits of zero drop shoes and their foot shaped toebox, as well as the biomechanics of a zero drop shoe compared to a traditional running shoe.It's a compelling story and I'm looking forward to trying a pair of Altras myself.  They are available in specialty running stores altrarunning.com.Subscribe via iTunes

Tempo Runs Patrick Kelly submitted a question about tempo runs using the "Send Voicemail" on the right side of <a href="http://TriathleteTraining.com" rel="nofollow" target="_blank">TriathleteTraining.com</a>.  He was having difficulty hitting his goal tempo pace in a 10 mile run.  The run was designed to be a 2 mile warmup, 6 miles at 5:52, and a 2 mile cool down.  The basis for his run came from a Jack Daniel's article. I addressed the tempo run, the definition, and the reason he wasn't hitting his goal pace.  It lead me to create this more detailed article on the tempo run. Zero Drop Shoes UPDATE I cannot recommend Zero Drop shoes.  I had 3 pairs of the shoes and all wore through the outsole at around the 100 mile mark.  I inquired with the company. They sent me another pair to try and the same thing happened.  I notified Gold Harper two times via email of the problem on two occasions and he did not respond.  I called and emailed customer service multiple times. They were very nice and I was always told they would get back with me very soon.  Finally, 20 days after my first email with pictures (and after not returning phone calls), they gave this response without knowing anything about my gait: "If that is the case with those, it sounds like you are still heel striking. I recommend you shorten your stride or increase your cadence and that should prevent that from happening in the future." My cadence is around 90. This problem appears to be caused by the soft rubber used in the outsoles and I'm extremely disappointed in the product quality of Altra and their customer service.  I can't recommend their shoes.  xxx I recently consulted with an athlete who used Altra shoes.  As a result, I called the company to ask more questions.  The guy I reached on their support line was very helpful and knowledgable, and I followed up again, which resulted in an interview with Golden Harper, the company founder. He came up with the idea for the shoe while working in his family shoe store. He credits the use of high speed video video in 2009 in the development of his shoes.  The slow motion video helped him notice an unnatural gait caused by heavily cushioned shoes with a deep base.  Zero drop shoes was the answer to the running problems he was trying to fix. He coined the term, which means there is no drop from the heel of the shoe to the forefoot.   He discusses the benefits of zero drop shoes and their foot shaped toebox, as well as the biomechanics of a zero drop shoe compared to a traditional running shoe. It's a compelling story and I'm looking forward to trying a pair of Altras myself.  They are available in specialty running stores <a href="http://altrarunning.com" rel="nofollow" target="_blank">altrarunning.com</a>. Subscribe via iTunes

TT043: Tempo Runs | Zero Drop Shoes With Golden Harper Of Altra

Subscribe via iTunesQuestions From a First Year TriathleteI interview first year triathlete Randy Messman and answer his training questions.  Randy was one of the show's listeners who responded to a request on the Triathlete Training Facebook page.  He is training for the TexasMan X-50 Tri in May with a distance of 1 mile swim/40 mile bike/9 mile run.  Messman became interested in triathlon after watching a Dick Hoyt video on Facebook.His questions include:How do I reduce decoupling of heart rate and pace? Randy runs at a very easy heart rate on the treadmill and finds his heart rate increases significantly yet the effort still feels easy and his pace doesn't change.How much speed should I expect to gain in my first year?How do I determine LT using a field test?Should I train in zones 4 and 5 if I'm racing for a longer event?What is the minimum number of training sessions I need each week for each event?Subscribe to podcast via iTunes

Subscribe via iTunes Questions From a First Year Triathlete I interview first year triathlete Randy Messman and answer his training questions.  Randy was one of the show's listeners who responded to a request on the Triathlete Training Facebook page.  He is training for the TexasMan X-50 Tri in May with a distance of 1 mile swim/40 mile bike/9 mile run.  Messman became interested in triathlon after watching a Dick Hoyt video on Facebook. His questions include: How do I reduce decoupling of heart rate and pace? Randy runs at a very easy heart rate on the treadmill and finds his heart rate increases significantly yet the effort still feels easy and his pace doesn't change. How much speed should I expect to gain in my first year? How do I determine LT using a field test? Should I train in zones 4 and 5 if I'm racing for a longer event? What is the minimum number of training sessions I need each week for each event? Subscribe to podcast via iTunes

TT021: Questions From a First Year Triathlete

Subscribe via iTunes"It’s a resource for athletes to become empowered to think about the way that they approach their sport and give some insight into my methodology and to steer athletes to look through the correct lens of how to approach performance and how to improve over the long term."Coach Matt DixonMatt is a San Francisco based coach to several pros and age group athletes.  He discusses his new book, The Well-Built Triathlete.  This comprehensive book is packed full of great information for triathletes, and it's one I would recommend to any triathlete.  In the podcast interview he gives more insight into his methodology and experience.Matt's website: PurplePatchFitness.comTwitter @purplepatchSubscribe via iTunes

Subscribe via iTunes "It’s a resource for athletes to become empowered to think about the way that they approach their sport and give some insight into my methodology and to steer athletes to look through the correct lens of how to approach performance and how to improve over the long term." Coach Matt Dixon Matt is a San Francisco based coach to several pros and age group athletes.  He discusses his new book, The Well-Built Triathlete.  This comprehensive book is packed full of great information for triathletes, and it's one I would recommend to any triathlete.  In the podcast interview he gives more insight into his methodology and experience. Matt's website: <a href="http://PurplePatchFitness.com" rel="nofollow" target="_blank">PurplePatchFitness.com</a> Twitter @purplepatch Subscribe via iTunes

TT035: Matt Dixon & “The Well-Built Triathlete”

Subscribe via iTunesHalf Ironman Training QuestionsRodrigo Chaves is the guest for this episode and we discuss several questions based around half ironman training.  Rodrigo lives in New Jersey and 2014 is his second season of racing triathlons. He’s competed in running races for the last 4 years and he’s been swimming for 8 years. He is training for the Syracuse Half Ironman 70.3 on June 22.  Be sure to check out episode 34 for his post-race interview.Here are his questions that we discussed in the interview:General1. What's the common volume of training for a person on their second season training for their first half? I feel like my training compared to others might have too much volume. Here's the breakdown:Mon: Morning swim, Night Bike (20 - 25 miles)Tue: Morning swim, NIght Run (35 - 45 min)Wed: Night Bike (30 - 35 miles)Thu: Morning swim, Night Run (40 - 60 min)Fri: OffSat: Long bike ride (30 - 50 miles), Run (3 miles easy)Sun: Long run (8 - 10 miles)3 swims, 3 bikes for 5-6 hours, 4 runs for 3 hours - 10-11 hours/week.2. Can i get away with biking twice a week for an half Iron? If so, what should be my key workouts?3. Swim: I used to just train straight 1 - 1.5 miles two or three times a week. This training program is now asking me to do more intervals (say warmup 300, then 8 x 100 with 15 rest, or 4 x 200 with 20 rest, kick, cool down). I feel like i'm going to lose my endurance not having the long swim in. Thoughts?4. Big goal is Half Iron Syracuse but I have scheduled some road races in between. How good is that during training? How do you recommend approaching those weeks? I have included a half marathon in there.5. Work / family and training balance: If there is a training in the week that you just have to miss (meetings, business dinners, family commitments things of that nature), which one is the most expendable?6.Sleeping issues. Since i am training i find it hard to go to sleep. Any comments and advice?Nutrition1. My diet is high on carbs. Need that for training. What's the right volume of carbs that you would recommend for someone in my situation?2. How close to your race day nutrition should you be in training? I find it hard to get in many fluids in the bike.3. What's cola good for? Since the interview with Andy Starykowicz [episode 19] I’ve been using it and it feels right but i don't know if it's something that I should always take.4. Recovery: chocolate milk myth or reality? How soon after training?5. Anything else in the bike for nutrition that I should consider?Bike Equipment1. I Just got my first tri bike and didn't realize how much you can upgrade it. In order of importance what componentry would you upgrade?3. Thoughts on indoors trainers? Are they effective or a waste of time/money? Could i substitute an indoor trainer with just a plain spinning bike at the gym?Race week/day1. Thoughts on right taper for my training?2. What are the essentials that i should have in the bike? Tube, CO2, etc?3. Race day nutrition recommendations.Subscribe via iTunes

Subscribe via iTunes Half Ironman Training Questions Rodrigo Chaves is the guest for this episode and we discuss several questions based around half ironman training.  Rodrigo lives in New Jersey and 2014 is his second season of racing triathlons. He’s competed in running races for the last 4 years and he’s been swimming for 8 years. He is training for the Syracuse Half Ironman 70.3 on June 22.   Be sure to check out episode 34 for his post-race interview. Here are his questions that we discussed in the interview: General 1. What's the common volume of training for a person on their second season training for their first half? I feel like my training compared to others might have too much volume. Here's the breakdown: Mon: Morning swim, Night Bike (20 - 25 miles) Tue: Morning swim, NIght Run (35 - 45 min) Wed: Night Bike (30 - 35 miles) Thu: Morning swim, Night Run (40 - 60 min) Fri: Off Sat: Long bike ride (30 - 50 miles), Run (3 miles easy) Sun: Long run (8 - 10 miles) 3 swims, 3 bikes for 5-6 hours, 4 runs for 3 hours - 10-11 hours/week. 2. Can i get away with biking twice a week for an half Iron? If so, what should be my key workouts? 3. Swim: I used to just train straight 1 - 1.5 miles two or three times a week. This training program is now asking me to do more intervals (say warmup 300, then 8 x 100 with 15 rest, or 4 x 200 with 20 rest, kick, cool down). I feel like i'm going to lose my endurance not having the long swim in. Thoughts? 4. Big goal is Half Iron Syracuse but I have scheduled some road races in between. How good is that during training? How do you recommend approaching those weeks? I have included a half marathon in there. 5. Work / family and training balance: If there is a training in the week that you just have to miss (meetings, business dinners, family commitments things of that nature), which one is the most expendable? 6.Sleeping issues. Since i am training i find it hard to go to sleep. Any comments and advice? Nutrition 1. My diet is high on carbs. Need that for training. What's the right volume of carbs that you would recommend for someone in my situation? 2. How close to your race day nutrition should you be in training? I find it hard to get in many fluids in the bike. 3. What's cola good for? Since the interview with Andy Starykowicz [episode 19] I’ve been using it and it feels right but i don't know if it's something that I should always take. 4. Recovery: chocolate milk myth or reality? How soon after training? 5. Anything else in the bike for nutrition that I should consider? Bike Equipment 1. I Just got my first tri bike and didn't realize how much you can upgrade it. In order of importance what componentry would you upgrade? 3. Thoughts on indoors trainers? Are they effective or a waste of time/money? Could i substitute an indoor trainer with just a plain spinning bike at the gym? Race week/day 1. Thoughts on right taper for my training? 2. What are the essentials that i should have in the bike? Tube, CO2, etc? 3. Race day nutrition recommendations. Subscribe via iTunes

TT033: Training Questions & Half Ironman Pursuit

Half Ironman QuestionsTrish Roberts is preparing for her Ironman 70.3 in Augusta Georgia.  This interview was done 6 weeks before her race, and the next episode will be a post race interview.  She is a personal trainer and it was one of her clients that got her into the sport. She helped a client lose 100 pounds, and that client returned the favor by getting her into triathlons.Topics include:	Goggle Fog	Wetsuit use sleevless/sleeved	How to pace the half marathon	Bike comfort	Hand numbness	Racing with Coke	Getting used to the long run	Breathing to the opposite side	www.wetsuitrental.com

Half Ironman Questions Trish Roberts is preparing for her Ironman 70.3 in Augusta Georgia.  This interview was done 6 weeks before her race, and the next episode will be a post race interview.  She is a personal trainer and it was one of her clients that got her into the sport. She helped a client lose 100 pounds, and that client returned the favor by getting her into triathlons. Topics include: 	Goggle Fog 	Wetsuit use sleevless/sleeved 	How to pace the half marathon 	Bike comfort 	Hand numbness 	Racing with Coke 	Getting used to the long run 	Breathing to the opposite side 	<a href="http://www.wetsuitrental.com" rel="nofollow" target="_blank">www.wetsuitrental.com</a>

TT041: My Ninth Triathlon Is My First Half Ironman Part 1 of 2

Brad Williams is a first-year pro triathlete living in the UK.  He did his first triathlon in 2008 while serving in the Air Force in Korea. He was soon hooked. He hired a coach in 2011 and continued to progress with solid results. He earned his first prize money paycheck this year with a 6th place finish at Ironman UK.  This episode chronicles his journey from beginner to professional.Links:Brad's Website@BW_Tri

Brad Williams is a first-year pro triathlete living in the UK.  He did his first triathlon in 2008 while serving in the Air Force in Korea. He was soon hooked. He hired a coach in 2011 and continued to progress with solid results. He earned his first prize money paycheck this year with a 6th place finish at Ironman UK.  This episode chronicles his journey from beginner to professional. Links: Brad's Website @BW_Tri

TT061: Journey From Beginner Triathlete to Professional

Susan McNamee attempted her first triathlon at age 61 in 2013 and also attempted her first Ironman that same year. This is her story.Within one year of signing up for Ironman Wisconsin Susan had to learn how to swim across the pool, and then she had to learn open water swimming. She panicked during the swim in her first couple triathlons, but finished both.  She completed a half Ironman in August in preparation for Wisconsin on September 8.Knowing she was signed up for two Ironmans in 2014 she started the day being okay if she didn't finish by the midnight cutoff.   She finished the swim in 2:19:45, just 15 seconds before the 2:20 cutoff.  To be an official finisher she had to finish by midnight.  She takes us through her race day and her attempt to finish before midnight.

Susan McNamee attempted her first triathlon at age 61 in 2013 and also attempted her first Ironman that same year. This is her story. Within one year of signing up for Ironman Wisconsin Susan had to learn how to swim across the pool, and then she had to learn open water swimming. She panicked during the swim in her first couple triathlons, but finished both.  She completed a half Ironman in August in preparation for Wisconsin on September 8. Knowing she was signed up for two Ironmans in 2014 she started the day being okay if she didn't finish by the midnight cutoff.   She finished the swim in 2:19:45, just 15 seconds before the 2:20 cutoff.  To be an official finisher she had to finish by midnight.  She takes us through her race day and her attempt to finish before midnight.

TT024: First Time Ironman Experience

Chuck Wolf

Subscribe via iTunesChuck WolfChuck joins the show to talk about strength and flexibility for triathletes.  Chuck is the Director of Human Motion Associates in Orlando, Florida.  He's worked with top athletes in several sports.Chuck was a speaker at one of my triathlon camps in Florida, and he's had excellent success overcoming injury issues experienced by two of my triathlete friends.His website is HumanMotionAssociates.com Subscribe via iTunes

Subscribe via iTunes Chuck Wolf Chuck joins the show to talk about strength and flexibility for triathletes.  Chuck is the Director of Human Motion Associates in Orlando, Florida.  He's worked with top athletes in several sports. Chuck was a speaker at one of my triathlon camps in Florida, and he's had excellent success overcoming injury issues experienced by two of my triathlete friends. His website is <a href="http://HumanMotionAssociates.com" rel="nofollow" target="_blank">HumanMotionAssociates.com</a>  Subscribe via iTunes

TT036: Functional Strength For Triathlon With Chuck Wolf

Pete Pfitzinger

Subscribe via iTunesOlympian, Exercise Physiologist, Author &amp; Coach Pete PfitzingerPete Pfitzinger joins the show for a conversation on running and his latest book, Faster Road Racing: 5k To Half Marathon.Pete lives in New Zealand and works for High Performance Sport New Zealand, which oversees Olympic sports. Topics we discuss include:	variable pace tempo runs	short hill sprints	strides	weight training	plyometrics	cadenceLinks	Faster Road Racing Facebook Page	Racing Road Faster, Pete's latest book	Runner's World article on 1984 Olympic Marathon Trials

Subscribe via iTunes Olympian, Exercise Physiologist, Author &amp; Coach Pete Pfitzinger Pete Pfitzinger joins the show for a conversation on running and his latest book, Faster Road Racing: 5k To Half Marathon. Pete lives in New Zealand and works for High Performance Sport New Zealand, which oversees Olympic sports.  Topics we discuss include: 	variable pace tempo runs 	short hill sprints 	strides 	weight training 	plyometrics 	cadence Links 	Faster Road Racing Facebook Page 	Racing Road Faster, Pete's latest book 	Runner's World article on 1984 Olympic Marathon Trials

TT046: Running With Olympian Pete Pfitzinger

Weston Titus is a 6’5”, 225 pound, former basketball player who attempted his first 70.3 Half Ironman in Oceanside on April 2, 2016.  This episode includes an interview three days before the race and an interview 3 days after the race.  Part 1  He has completed five sprint triathlons but this will be his first half ironman.  He is also preparing for Ironman Arizona in November.  We covered:	His transition from a more random training routine to a more structured schedule	What books he used to prepare, and which single book was most useful	The test workouts he used to gauge his progress	His nutrition plan for the race	His race goalsPart 2Weston had a successful race.  Tune in to the second half of the podcast to find out how he did it.  He consumed roughly 45-50 ounces of fluid (1.5 liters) per hour on his 3:14 bike and about 400 calories per hour during the bike.  Even accounting for his larger size (225 pounds), those are higher than normal numbers, but it was within the range of what he trained and he didn't notice any negative effects from that consumption level.  His splits are listed below:

Weston Titus is a 6’5”, 225 pound, former basketball player who attempted his first 70.3 Half Ironman in Oceanside on April 2, 2016.  This episode includes an interview three days before the race and an interview 3 days after the race.   Part 1   He has completed five sprint triathlons but this will be his first half ironman.  He is also preparing for Ironman Arizona in November.  We covered: 	His transition from a more random training routine to a more structured schedule 	What books he used to prepare, and which single book was most useful 	The test workouts he used to gauge his progress 	His nutrition plan for the race 	His race goals Part 2 Weston had a successful race.  Tune in to the second half of the podcast to find out how he did it.  He consumed roughly 45-50 ounces of fluid (1.5 liters) per hour on his 3:14 bike and about 400 calories per hour during the bike.  Even accounting for his larger size (225 pounds), those are higher than normal numbers, but it was within the range of what he trained and he didn't notice any negative effects from that consumption level.  His splits are listed below:

TT071: Oceanside 70.3 As First Half Ironman

George Dallam

In episode 3 I interview George Dallam.  George is a professor at Colorado State University in Pueblo.  He was the first USA Triathlon National Teams coach, and he coached Olympic triathlete Hunter Kemper.We spend most of this interview discussing weight training.  If you don't already have an updated weight training program, his views will make you re-think what you are currently doing.Triathlete Training Podcast Episode 3

In episode 3 I interview George Dallam.  George is a professor at Colorado State University in Pueblo.  He was the first USA Triathlon National Teams coach, and he coached Olympic triathlete Hunter Kemper. We spend most of this interview discussing weight training.  If you don't already have an updated weight training program, his views will make you re-think what you are currently doing. Triathlete Training Podcast Episode 3

Triathlete Training Podcast Episode 3 with George Dallam Part 1: Functional Weight Training

Subscribe via iTunesI interview Anchorage based triathlete Tim Conrad and answer his training questions.  Tim is relatively new to triathlons and is preparing for the 2014 season.  His training began while he was based in Afghanistan serving in the United States Army.Topics include:Is a low heart rate based training program useful?How many bricks are appropriate?How to prepare when the next race is 6 months away.A standard training week, and basic planning tips.When is a good time to do a first Ironman.Subscribe via iTunes

Subscribe via iTunes I interview Anchorage based triathlete Tim Conrad and answer his training questions.  Tim is relatively new to triathlons and is preparing for the 2014 season.  His training began while he was based in Afghanistan serving in the United States Army. Topics include: Is a low heart rate based training program useful? How many bricks are appropriate? How to prepare when the next race is 6 months away. A standard training week, and basic planning tips. When is a good time to do a first Ironman. Subscribe via iTunes

TT022: Training Questions Answered

Jim Vance

Coach Jim Vance returns to the show to discuss the results of a published study on pacing at Ironman Hawaii.  Jim also talks about his experience and experimentation as a high school swim coach where he successfully emphasizes dryland training, technique work, and lower volume. I also talk about my experience with Altra Shoes and my recent half marathon.Links:http://www.coachvance.com/Ironman Hawaii Pacing Studyhttp://www.formulaendurance.org/

Coach Jim Vance returns to the show to discuss the results of a published study on pacing at Ironman Hawaii.  Jim also talks about his experience and experimentation as a high school swim coach where he successfully emphasizes dryland training, technique work, and lower volume. I also talk about my experience with Altra Shoes and my recent half marathon. Links: <a href="http://www.coachvance.com/" rel="nofollow" target="_blank">http://www.coachvance.com/</a> Ironman Hawaii Pacing Study <a href="http://www.formulaendurance.org/" rel="nofollow" target="_blank">http://www.formulaendurance.org/</a>

TT057: Ironman Pacing & Swimming With Jim Vance

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