What cycling gears are recommended?

For the "average" cyclist, the best combination of gearing on the bike is one of the two below. 

A - 52 / 36 front chain rings and rear cassette of 11 - 28 or 11 - 30 or 11 - 3+ (bigger than 30 pending manufacturer)

B - 50 / …

What is Fitness in Training Peaks or (CTL)? What is Form or TSB and what is Fatigue or ATL?

Our goal is to maximize the Blue fitness (CTL, Chronic Training Load) line. This is a math function based on TSS (Training Stress Score). This is calculated from the intensity (HR or Power) and duration of each activity. Most amateurs can build fitness at 5 - 12 points per week. …

Easy run or rest, which is better for recovery after race?

A few ways to answer this question. 

1 - The race was an A race, then rest or easy swim or bike. Enjoy a few days, major goal met (hopefully)

2 - The race was a B race, likely not rest, easy swim or bike. Continue planning for the A …

My zone 2 average has now come to a pace of 6.15/6.20. Two weeks ago it was 6.30/6.40 when I started the training. Is that progress ? As time goes by will it improve further ? What’s happening bio mechanically ?

Zone 2 Training is necessary in a build phase of 2 - 5 months. the goal of base building is encourage at burning and efficiency in the body. Efficiency in both cardio and fat burning. As the body adapts, it gets stronger a well. There is of course a limit …

What’s RPE ? How do we confirm paces while doing the workout

Rated or Relative Perceived Exertion during exercise as a means to free ourselves of numbers and push mentally. Pace can be referred to later. Note, a basic scale of RPE is below. 

1 – Very light, Walking for example or riding a bike with your children.
2 – Light, brisk …

How does the heart rate training translate into paces. Have been always used to running at paces, and not HR. To achieve my target on race day, have to run much faster than zone 2 for full marathon

Heart rate zones are defined by the points where the body uses fat (potentially infinite energy source energy wise) as the primary source of fuel and the inability to process lactate acid from the cells in use. Zone 2 roughly corresponds to the point an exertion level which is highly …

How important is it to train at different Heart Rate Zones. I’ve heard people say ‘keep your hard days hard and your easy days easy’ – what does this mean.

Hear rate zones are defined by the points where the body uses fat (potentially infinite energy source energy wise) as the primary source of fuel and the inability to process lactate acid from the cells in use. Zone 2 roughly corresponds to the point an exertion level which is highly …

Are indoor trainers (for bikes) worth it?

An indoor trainer value depends on the view point of the user. Inclimate weather, traffic, pollution, training quality, etc...are all high value reasons to consider indoors. The cost of an indoor trainer could be equal to or more than a good bike. So this too must be considered in the …

What is a gait analysis and is it necessary?

Gait analysis is an evaluation of the foot strike and leg pattern through the running process. It may entail slow motion video analysis, markers, lights, etc., or may be a simple quick pass looking for oddities in the running gait. A Gait analysis is a nice to have versus must …

How important is static stretching? What static stretches should I do?

Static stretching best done after the work out. It should focus on the muscles used during the previous activity. Many practical stretches exist which is beyond the scope of this. Please consult your coach for further details. 

How long should I expect to train for an Ironman 70.3 or a Full Ironman?

Ironman and persona experience indicates that with a modest fitness back ground, a 70.3 should involve 5 - 6 months of commitment at a 7 - 10 hours per week. A Full Ironman, an athlete should plan for 8 - 10 months at a minimum at 7 - 12 hours. …

Hydration is really important, right. How do I determine what I need to drink?

The philosophy of hydration is replace what you sweat out. The attached guide will assist with this since it is highly dependent on where you are racing, and your genetics. 

What gear sets (apparel) do I need?

Triathlon is 3 disciplines, as such, apparel is needed for all three. However, "clever" purchases may result in 1 or 2 pieces of apparel covering all disciplines. A tri short with light pad, is a good example of this as it can be used on a 3 disciplines. A tri …

How important are warm ups?

The purpose of the warm up is to ensure the body is ready for the planned task. Dynamic stretching or drills are great warm ups. Failure to warm up adequately, exposes the athlete to a greater chance of injury. So take your time, begin easy, do drills, dynamic warm ups, …

What warm up routines should I follow?

The purpose of the warm up is get the body ready for the activity to come. Pending this activity, and its intensity, the warm up may simply be a slow version of the activity planned. Dynamic stretching may also be useful or a combination of dynamic stretching with static and …

What if I get a flat tire?

First and foremost, know what type of tire you have, clincher or tubular. Then ensure you have the correct spares and tools to change the said flat. Before your race or ride, practice changing a tire. Use youtube or a friend, to instruct you and practice this, lest be left …

What maintenance should I do on my bike?

The most basic item any cyclists or triathlete should tend to about their bike is cleanliness. Even if it appears clean, your sweat is corrosive and can lead to failures. Wash the bike after all uses. 

Secondly, oil the chain. Speak to he shop about the recommended lube and use …

What is a bike fit?

A good bike fit is essential to performance and endurance on the bike. Comfort and sustained power is the key to a successful bike ride in a 70.3 (90km ride) or Ironman (180 km ride). Being able to run well after a bike ride is also lesser function of the …

What is run cadence, and what cadence is suitable?

Run cadence is the speed of your legs, or the revolutions per minute if they went in a circle. Elite runners often have 180 - 190 cadence (the total foot steps per minute). Beginner runners often have 140 - 160. Running technique is the first place to look to. Plus …

What are some mental strategies for getting through a tough patch in a race?

There are many and attached is a 2 page discussion of some. Breaking the race into small pieces, training, visualization, rewards, your motivation, are all aspects which can contribute to successfully fending off the tough patch. 

My race did not go well. I was quite disappointed. How do I shake off post-race blues?

First and foremost, rest. Escape the race and plan to not place pressure on yourself. After a day or two, evaluate the race. What went right and wrong, versus the plan. Was the plan the correct plan? Did it match the fitness required for the effort on race day? Learn …

What is dynamic stretching and how should I go about this?

Dynamic stretching is ideal as the core of a warm-up routine for several reasons: It activates muscles you will use during your workout. For example, a lunge with a twist is a dynamic stretching exercise that engages your hips, legs, and core muscles. An attack jack versus jumping jack does …

Are pull buoys, hand paddles, boards etc. useful?

Pool "toys" are planned for reducing stroke inefficiencies or enhancing the swimmers proprioception of the stroke. A bull buoy will aid in buoyancy, enhancing the swimmers feeling of horizontal. Similarly, paddles serve a dual purpose of building strength and feeling the water more. The kick board eliminates the need to …

Why are swim drills important?

For all swimmers, the purpose of swim drills is to focus on 1 or 2 items at any one time. Swimming in a triathlon is almost always done as front crawl (free style). When doing this there is a lot happening with the body. Drills break the process down into …

What makes sprint swimming and endurance swimming different?

Sprint swimming serves two purposes, getting fit and stoke efficiency. Every athlete has to be fit to swim. Sprints above threshold pace will aid in getting the athlete fitter. Stroke efficiency may increase through hard efforts, thereby resulting in the athlete cover more meters per stroke at any pace. 

How does pool swimming compare to open water swimming?

It will depend on the open water swim, wet suit or not and salt water or fresh, since pools will be free of a wet suit and fresh water. The "experts " often say a wet suit will provide 2- 4 minutes in an Ironman. Salt water may reduce swim …

How do I determine my heart rate at my anaerobic threshold?

Through testing primarily. If available and not cost prohibitive, a lab with treadmill to conduct lactate threshold testing on a treadmill and bike. Failing this, "field testing" is required. Consult your coach for the testing protocol. It should be noted, these tests are done at maximum efforts or near maximum. …

How many hours a week should I expect to train for an Ironman 70.3 or a Full Ironman?

Ironman recommendation are for a 70.3 an athlete plan 6 - 8 months in advance to train with a planned weekly commitment ranging from 7 - 11 hours. 

For a full Ironman, the athlete ought to plan 8 - 12 months in advance. Weekly commitment should be 8 - 14 …

You’re burning through a lot of energy during an endurance event. Do you have to replace this during a race? What about during training?

Any activity >90 minutes will require the athlete to eat and drink during the activity. In general, replacing 35 - 50% of what is burned is the goal. For this look to past training records for a starting point. The attached guide will help you out. 

I know that pace is important. What pace should I maintain in each of the 3 legs of the triathlon.

Pace is dictated by your training and planned for during the race. At least from an AG'er perspective since we race ourselves first and foremost. For most AG'er, this will be a top of Zone 2 effort for all legs. Some harder efforts are permissible to pass, go up a …

I ‘hit the wall’ recently while out running and could barely walk home afterwards. It was horrible. What happened?

The wall is a rapid loss of energy. This will be due to insufficient "fuel" prior to the effort, pushing beyond current fitness levels or both. Heat and or an underlying illness can affect this as well. Once home, eat and rest. Maybe a nap if possible too. Attached is …

I’ve got a niggling injury that just does not seem to go away. I’m worried that it will eventually get worse. What can I do about it?

RICE, Rest, Ice, Compression, Elevate and communicate with your coach to adjust the training plan. Depending on the injury, more of other activities may be possible. For example, if it is run related, quite likely more swim, functional strength and swim is possible. If after, 1 week with RICE and …

Why do people wear a Heart Rate Monitor?

Measuring an athletes heart during activities is essential to optimizing fitness. Fitness and training program optimization is tied to heart rate zones. These zones are determined by testing. Subsequent fine tuning of training programs based on these zones leads to greater fitness gains for the chosen event. 

When out running, I see people with big sports watches. How important are they?

A sports watch is not an essential item for training or racing. In fact, only the past 10 or so years have they become commonplace. Running on feel or Relative Perceived Exertion, whether it be in training or racing can have its advantages. 

It should be noted, that most brands …

What previous experience do I need to do triathlon races?

No previous experience is required. The Endurance Academy is here to offer that experience to you. We want you to succeed and cross your chosen finish line. Now having said this, any swim, bike or run experience will assist, but is not necessary. Pending your background, and race distance choice, …

When running, what should I do with my arms?

Your arms should be relaxed, relaxed hands as well with elbows bent at +/-90 degrees or less. All arm movement should be back and forth in the forward plane synchronized with the opposite leg. When running up hill, your arm speed if kept high, will aid in keeping a high …

As an older AG (50), I'm worried about damaging my knees while running in Lila products. Any thoughts?

My experience has been the opposite actually, stronger with Lila. The loads are added slowly and as a mature athlete, over months. This is done as you complete your existing training. The increase in weight builds a robustness into your system along with conventional run goals like adding 10-15% duration …

I'm considering registering for Ironman 70.3 Vietnam next May. I understand it will be very hot and humid in Danang. What should I consider using from a hydration and/or supplement standpoint?

Danang in May will be 34 - 42 Deg C. You need to learn your sweat rates and gastric emptying rates in training. Then work to these with water and electrolytes. Minimum salt should 800mg/hour from all sources (gels, salt pills, bars, etc). Contact me about testing protocols for sweat …

Coach Todd: I'm a beginner triathlete preparing for my first Olympic distance race in November. Should I consider training with Lila products on my run/bike now or wait till I'm more advanced as a triathlete?

Lila Exogen can help you immediately. Ideally to see the real benefits you need 4 - 6 months or a complete training cycle. However you have 2 months and should see a benefit if starting now. Minimum recommended entry points for Lila Exogen are the cal sleeve and then the …

Racing in the Heat?

This is my basic list of racing in the heat.

- Starts with training in the heat. Especially running. 

- Runs off the bike when it is race temperatures (if living in the tropics) are ideal. This run has a goal of final Heart Rate. By this I mean it …