Hope you’re all gearing up for a great weekend.

Well today’s going to be in interesting day for cycling with the Lance Armstrong on Oprah. It’s a tough one, what to think… what to feel.

At the end of the day, I know one thing. I love riding a bike. The feeling of freedom you get from pushing the pedals climbing mountains, the fresh air, the early morning. Sunshine and rain.

I love pushing my limits (and later this year those limits will be pushed), I love seeing others push theirs and I won’t hide behind that fact that I got enjoyment watching the many tainted years of the TDF where they were doped, but damn did they put on a show. Sure, I desperately wanted to believe they were clean. I know one thing is that I’ve never spent a mile in their shoes and had to face the choices they have had to face.

So today’s and tomorrows showing will close a chapter an undoubtedly open some more … but the TDF show will go on as a cleaner version and I’ll be tuning in.

Lets get to Friday’s QnA

I mentioned I may do a video blog about one of the questions (below). I just ran out of time, but I’m am still going to do as the information is important. Look for that next week.

Friday QnA

Q: Hi Kristian,

I used your blueprint for my first 70.3 in cairns in may then did canberra in December and improved by 45 mins which was great even if cairns time was probably pretty average to start with. I was happy just to finish.

Injured my knee training for cairns 5 weeks out and it’s never really been the same. Had an MRI which showed itb tendonopathy and bursitis with mild cartilage wear.

Saw a sports physician after cairns who injected the bursar which gave temporary relief and gave it a good 3-4 weeks of Rest. Trained for canberra had a good bike split but felt pretty ordinary on the run. Knee hasn’t improved majorly in terms of pain I’ve seen a sports physio who believes my problem is weak glutes causing too much strain on my itb on my non dominant side. Lots of exercises and it as helped a lot and if nothing else it has helped my bike split significantly.

Currently I’m doing his glute exercises most nights at least 5 nights a week and increasing core strength work outs. Trying to keep cadence high and stride short on the run and avoid long run sessions. Also using the grid and trigger point rollers and getting a retul bike fit to make sure bike mechanics are ok.

Plan is to re MRI and see if tendonopathy remains or cartilage wear is getting worse. While you can’t give specific medical advice, short of howling at the moon and sacrificing a goat I can’t think of any more basic things to try.

Whilst I’m a newbie and I’m happy with the whole idea of embracing “the suck” and taking a dose of HTFU if there was something basic missing from my training that might change things it would be nice to at least get to the start line without much pain.


A: Hi Matt,

Before we get to howling at the moon and scarfing the goat 😉 … congrats with the results. 45mins is 45mins which ever way you look at it. So well done.

To me it sounds like classic ITB symptoms and I would know.

My first question back would be how often are you using the Trigger Point Tools and then if you’re following the protocols for rolling optimally as shown in the education. The glutes become weak and cannot innervate correctly when the hip positions is rotated forward. And this overuse injury was definitely festering and didn’t just happen. They build up and up and up until the body just cannot tolerate the demands no longer and bam. Painful, hard to get rid of injury.

So my thoughts on way forward.

Roll minimum 1x daily doing the soleus, gastoc (calf) and tib anteriror (shin). Then spend some (read a lot) time on the quads, mainly the centre and slightly towards the outside (vast us lateralis) but do not hammer your ITB (you could do one light pass), you also need to do VMO (inner leg). The quads you need to take your time on. From there you need to do your psoas and glutes manipulations.

After that I would then do some glute / hip work to help fire it up. But you need to do tissue release first.

Running – the high stride rate focus and shorter strides is good, as is running on a slight incline (so treadmill is good here).

I’m filming some pre session move better protocols which will be of help to you. But also I will do a short vid on my reasonings above, I just ran out of time this week. Stay tuned.


Q: Kristian,
I have been using Hammer nutrition for a while now and loving it. It’s still 14 weeks till my Ironman race and I’m giving serious thought to my race nutrition plan. I am definitely going to use Perpeteum concentrate on the bike, but I wanted to know your thoughts regarding using Perpetuem Solids on the run also? They are pretty much as easy to carry as gels so I thought they might even be better for my race than gels. Have you or do you know any of your athletes who have used Perpetuem Solids on the run? Or is it a safer bet to use Hammer gels on the run? I will also be taking electrolytes, coke & water but wanted to start experimenting on my long brick sessions.
I’d appreciate any comments.

A: Hey Glen,

I love the idea of keeping things simple. Simple effective training and simple effective nutrition. It works and using the Perpeteum on the bike as a concentrate works extremely well. Perpeteum, water, endurolytes = simple and effective and for the run I follow the same simple philosophy.

Now, I personally have not used the perpeteum solids that much on the bike, let alone on the run. The issue I’d fine on the run is you have to chew them and they could become a little claggy. (is that a word?) and if I’m not mistaken I think there is only 200 total calories per 6 tablets?! – to be honest, I believe gels would be better and easier on digestion (it gets harder as the race goes on) or what some of my athletes have done is continued with the perpeteum on the run made up in flasks as a gel concentrate (you’d have to freeze them, to stop them spoiling before you got to them).

So I like gel, water, electrolytes repeat … and coke if I feel the need. I always drip feed too. Small amounts often make it easier on the body and less likely to have stomach issues. On the note above “it gets harder as the race goes on” take that to mean you likely will not need as many calories as you’re taking on the bike (remember it’s a small minority of athletes that can consume 300 calories/hour most of us perform way better on much much less than that).

Q: Thanks Kristian, these QnA emails are awesome.

I’m looking forward to ‘officially’ starting your 20 week program for the Cairns IM in a couple of weeks. I couldn’t wait so I’ve been doing a few weeks repeating the majority of the weeks 1 and 2 sessions to get some additional base training in over the last month or so!??I’ve got a quick nutrition question for race day if you wouldn’t mind answering at some stage. I’m looking at getting some Hammer Perpetuem that you and many others recommend. I hear that it can go rancid after a few hours in the heat however. Assuming a 6 hour bike ride, in the Cairns heat (would anticipate 28 odd degrees), plus a few hours of travel time and swimming etc, how would you recommend mixing up a batch of Perpetuem to last the distance?

Thanks again for all your great info!

A: Hey Michael,

Yes Perpetuem can go ‘rancid’ but it takes longer than a few hours. A bottle easily lasts 5h on the bike (plus the time it sits in transition pre swim and while your swimming in am IM). Heat does place a factor … i.e. those out there longer in places in Kona I recommend freezing the bottle. So for Cairns I recommend either two options for you. 1. Concentrate in 1 bottle which you freeze. By the time you have swum and gone through the first 15-20mins without taking on calories (to let blood flow / HR settle) there should be enough defrosted to start sipping on. The other option would be have 2 fuel bottles on board. 1 that is fully frozen and the a smaller start bidon where you had it in the fridge overnight and then added ice before heading for T1 race morning.

For training in hot conditions on long rides. I usually just add a load of ice in the morning but sometimes I have made up 2-3h of concentrate and then had the last 2h (this is for those few longer then 4.5h rides in the plan) worth in a zip lock bag. It’s hot and humid on the sunny coast, so I always have to do a quick stop to refill water. So I can always make a fresh mix this way.

A: Hi Kristian
Could you also write something on riding in the windy conditions no problem when its behind you or coming head on, but i nearly came off a few times in Canberra 70.3 and watch a couple of stacks with other riders when the wind gust were strong and hit you from the side, i have had conflicting advice some say slow right down come off the tri bars and hold on, others say loosen your grip and go with it??? It was a little scary.
Thank Nicole

A: Hi Nicole,

Yes, riding in those conditions makes it tougher. I sometimes wonder how sub 50kg girls hold onto their bikes coming down from Hawi (turn around of IM Kona) when it’s crazy windy. But you always will have more control being out on your ‘hoods’ then you will out on the aero bars. But even though it sounds counter intuitive you should slightly loosen your grip and create soft elbows so you can go with the gusts. When you’re holding on tight i.e. the death grip you end up having less control.

Lastly, wheel choice also needs to be considered. If you know it’s going to be windy and you’re worried about being blown around, I’d go with a smaller rim section on the front wheel. If you have a deep dish on the front, the chances you’ll be blown around are much higher.


Ok that wraps it up for this Fridays QnA, as per usual if you have any questions, please send them to me at [email protected] Have a great weekend training and I’ll leave you with this message below. Powerful. It’s only just over 8 minutes and if you want to make 2013 your best year yet in any endeavor then you have to answer ET’s question.


and now the next thing you NEED to do is go and buy the book “Turning Pro” and no it’s not about sports. It’s about your life, it’s about stopping playing life at an amateur level. It’s about turning pro. #lifechanging.