We have a number of questions for this weeks QnA.

Remember if you need something answered, just shoot me an email at [email protected]

Ok … I have a few BIG projects on at the moment, so I’m only going to commit to writing on this blog two to three times per week. If you own one of  the TS Blueprints or belong to TSU you’ll receive other email education etc.

More on the big projects later.

On to the questions:

Q: I was hoping in one of your very near future blogs you could write about preparing for your first ironman or something like that. I’m just not knowing where to start.

Scott Hunter

A: Hey Scott,

You  have well and truly started. Just the fact you’re on the right training plan means you’re well on your way.

However, I see athletes get overwhelmed when heading into their first Ironman by thinking about it in its entirety rather than breaking it down into chuncks (I’m talking about the prep here too) and first timers getting too worried about what time they’re going to do.

So try not to get ahead of yourself and just follow the daily plan and advice and being on the TS Ironman Blueprint Accelerated plan means you’re totally covered. So you’re all good.

How do you eat an elephant? In small bites. That is the way you have to look at both the preparing for and the race itself.

Really the best advice I can give is this. Keep it simple, follow the training plan, eat right and do the recovery things you know you should be doing. And lastly…. go on a low tri-information diet. It just clouds your mind and you end up with confusion.

Q: How do you carry all the endurolytes on the bike and run ??

Jason Yee

A: Hi again Jason,

Hammer nutrition had little red carriers with flip top lids but I can’t find them anymore. So a similar thing I have used is the kids m&m containers that have the flip top lids which work perfect. Failing getting one of those, use an empty nuun or fizz canister.

Crowie carried his in a zip lock / plastic bag in Melbourne last year.

Q: I have just moved to Adelaide from NSW and its very, very hot here. Today its 42.  I am struggling with my training, going from humid to dry heat.  Any recommendations for training in dry heat?

Cheers
Jen

A: Hi Jen,

Training is tough in 42deg C but athletes do it all the time, so I recommend training very early before the heat of the day or late. There will obviously be some acclimation time (which is true for moving to and environment different to what you’re used to).

Other recommendations are you’ll need to be super diligent on hydration and electrolyte replacement (really goes without saying). The heat will take it out of you much more. Post session ice baths to reduce core temp quickly will also be very beneficial.

So head to bed early and start training early. On longer sessions, ensure you take adequate fluids and electrolytes. Freeze a bottle of water for the second bidon on the bike. For runs off – I would look at the Trigger Point Cool Point product. I just got some in for testing and used it to run off the bike last weekend in the heat. Lasted about 45mins and it helps keep core temp down. I’ll have them on the trigger point australia site over the weekend but I have very limited stock right now.

Cheers
Kristian

Hello Kristian,

I am enjoying reading your newsletters. This is my first ever tri series/season, I am turning 38 in Feb and am 6ft 3in and 85kgs. I have increased my training for obvious reasons and am worried about loosing muscle mass.

I am aware that I need around 120 to 150g of protein per day and most times I am meeting this and I am thin and probably always be.

My question is what proportion of muscle building or muscle gain work needs to be included into my training?

Lastly what type of training exercises need to be included?

Regards and yours in training
Nathan

Hi Nathan,

By and large typical training for triathlon is catabolic on the body. Meaning it breaks the body down and problem is that most athletes focus purely on aerobic development at the expense of everything else and muscle can dwindle. Its not so much as how much muscle gain work needs to be included (we cannot think of it in terms of putting on muscle size as you don’t want to do that) it’s how sessions are placed and what is focused on thats important. When we get the mix of training right. Aerobic endurance happens anyway as an effect to the varying system stimuli.  Sure we can do 2-3 focused in the gym sessions per week but it comes down to a time availability thing too. So we focus on increasing the amount of muscle fibres recruited thus making the muscle stronger and more resilient instead of making the muscle fibre grow significantly.

Anytime you do typical aerobic endurance work i.e. long ride or run it needs to be followed up with strength work to help balance the systems. (BIG tip there).

In terms of what exercises – big gear work on the bike, paddles in the swim and then flute, hip, core integration work in the gym. No general body building programs. In fact, body weight done correctly would be enough.

Cheers
Kristian

I have a few other questions but they will have to wait to next week. One is from Matt regarding an ITB injury which is something I’m well versed in. Maybe I’ll do a video blog for next weeks QnA so I can explain that using my new full wall whiteboard!

Have a great weekend

Kristian