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Welcome to 'Ask the Triathlon Coach', where you can ask all your questions related to triathlon and triathlon training, as well as things such as nutrition, strength training and triathlon gear.

Are you:

  • A beginner triathlete and not sure where to start?
  • Wondering whether you're doing the right thing in preparation for your next race?
  • Wanting some advice about a specific area of your training?
  • Wanting some suggestions about how to tackle your next race?
  • Wanting more information about any aspect of this site?

Whatever your question, you can ask us here!

We have a wealth of experience of triathlon coaching, training and physiology. You can read more about us here.

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Questions From Other Visitors

Click below to see answers to questions from other visitors to this page...

Tri Bike Sizing 
I have a question about tri bike sizing. I know sizing should be done by an expert and this article here I read is just a "guide" but the article states: …

Continuing To Cycle With An Achilles Injury 
I have suffered an Achilles injury (hurts right where the tendon attaches to the heel) from ramping up my running speedwork very quickly. Idiot, I know. …

Swimming With Contact Lenses 
I was wondering if you would be able to comment on us near-sighted athletes, who need contacts to see anything as far as the swimming portion. I am …

Addition Of Easy Rides During The Course Of A Training Week 
If I have time during the week to fit in some extra 30-40k bike rides at easy pace, will this be beneficial to my short course Olympic distance racing? …

Heart Rate Training For Triathlon 
As a beginner triathlete but long time recreational athlete (Surfing, mountain biking etc), I am wondering how to best utilize my Heart rate monitor. …

Nutrition For Half Ironman Triathlon 
I'm a 49 year old woman who is just starting out to train for a half Ironman triathlon, which is 9 months away. I'm very confused about the nutrition …

Would This Be Overtraining? 
I am a senior in high school who has participated in cross country, swimming, and spring track for 5 years. Swim season has just started this winter. Our …

Building Up Training For Ironman Copenhagen 
I've heading for IM Copenhagen 2014 and have been studying your 20 week training plan. Seems to fit me rather well. but still there is 55 weeks until IM …

Improve 5K and 10K times 
I am having difficulty improving my 5km & 10km run times. I currently run 23 mins for 5km off the bike and 45mins for 10km. I would like to improve both …

Bike And Run Training To Improve Sprint Triathlon 
After racing sprint triathlon for a season and gaining better results as the season progressed, I'm looking at getting podiums this next season. What …

X-terra and Half Ironman 
I'm planning a 70.3 in June, X-Terra France in July and an Ironman in September. I wonder if I can replace quality sessions of road bike by mountain bike, …

Reverse Periodisation 
Hi Mark, The question is off the comment you made about 4x3k at race pace in the September 2012 newsletter. How many of your athletes can do this …

Anaerobic Threshold Relationship With % Maximal Heart Rate 
I would like to double check with you information about the anaerobic threshold, I don't remember where I got this, and if it is correct, I don't know: …

How Can I Improve My 1/2 Ironman Run? 
I have been building up my endurance for triathlon slowly over the last few years. I am pretty happy with my swim and bike splits but when it comes …

Off Season Triathlon Training And Preparing For Half IM 
I am 51, have just finished a season of 10 good sprint distance triathlons and am looking to push on next season to Olympic distance races. By the summer …

Ironman After 10 Years 
Hi, My last Ironman Triathlon was in 2003 (6 times IM, 3 times under 10 hours and the last 9:09). I plan to do France (Nice) Ironman in June 2013, …

12 Year Old Runner Wanting To Do Triathlons 
I am a 12yr old girl runner. I have done a couple of triathlons before. I can bike at a good pace and am a county standard runner but where I fail is the …

What Is The Best Regime For Recovery After A Triathlon? 
I've read articles about the benefits of stretching, ice baths/cold baths, warm baths, massage etc for recovery but I am not sure of the order that is …

Half Ironman Run Training 
Hi I'm a 17 year old male, self training for my first half Ironman in November. I've been swimming since I was four but my running is terrible. I train …

Converting From Rowing To Triathlon 
I am a rower interested in converting to triathlon. I have been looking through your website and I find a lot of the information very informative to me. …

Position On The Bike - Hip Injury 
I was wondering if you might be able to help me with my bike position and an injury issue. I am 50 years old and am training for my first triathlon and …

Vegetarian Sports Nutrition 
How do vegetarian triathletes make out with their training? Thanks. Intelligent Triathlon Training Replies: Vegetarian triathletes shouldn’t …

Tri Bike Fit - 54 BH GC Aero 2008 Bike 
Tri Bike Fit - 54 BH GC Aero 2008 Tri Bike Hi, I am considering buying my cycle club mate's lovely GC AERO 2008 tri bike which he is selling as too …

Is A Triathlon Bike The Same As A Hybrid Bicycle? 
I live in South Africa and the terminology for a lot of the things in the cycling world is a bit different. I was wondering, is a triathlon bike the same …

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4 Weeks To Improve Triathlon Times 
Hello, I am doing UK Olympic Triathlons, so can do 400m in roughly 14mins, 40km bike in roughly 1 hr 25mins and the run, 8km, in 35-40mins. My …

Breaststroke For Triathlon? 
I’m currently training for my first triathlon next year and intend to use the breaststroke on the swimming leg. Any advice would be greatly appreciated. …

Balance Of Swim/Bike/Run Training In Triathlon Training? 
I came to triathlon from a swimming background. I was a competitive swimmer and I tend to come out of the water up the front of age group triathlons. …

Splitting Long Training Rides? 
I'm training for half-ironman and Ironman distances. I usually plan to do a long ride (4 - 5 hours) at least once a week. However I often struggle to …

Winter Triathlon 
Hi there, do you also have a clue how to get ready for a winter Triathlon? - means mountainbiking 24 km + 954 hm, running 12km + 495hm and skitouring 6,2 …

Rest Days Not rated yet
When should I schedule rest days into my triathlon training plan? I'm following a plan that has every fourth week as a rest & recuperation week. There …

Full Iron Distance Training For Half Iron Distance Race? Not rated yet
I've entered Ironman 70.5 Wimbleball in June 2014 and the realisation of the task ahead has set in so I've decided to train for full iron distance to ensure …

Improve Bike For Ironman 70.3 Not rated yet
I just recently started competing in the 70.3 Ironman distance and am looking for a way to improve my bike split (2:39). I am an experienced road …

Open Water Swim Not rated yet
I am new to triathlon and have a question about open water swimming. I haven't actually done one yet, I was supposed to earlier this month but had to have …

How Do I Improve My Swim, Bike And Run Times In 6 Weeks? Not rated yet
I want to improve my triathlon times. I did 1 a year for 3 years then had a baby so didn't do any for two years. I have now entered 2 for this year. I …

Fitness Instructor And Triathlon Training Not rated yet
Hi! I am training for an Ironman that is happening on Dec 1 this year and I teach several group fitness classes per week. So I'm 26 weeks out. I want …

Sprint Or Olympic distance For Beginner Not rated yet
I'm trying to decide which distance triathlon to do. In the past year I've done an aquathlon three-race series (800m swim, 5k run) and one 5k open water …

Pacing For A First Triathlon Not rated yet
I'm new to triathlons, am about to do my first one and am not sure about pacing. It is 0.5k swimming, 6.5k biking and 3k running. I can swim good and …

Brazil Ironman Triathlon Hydration Not rated yet
As a hypothetical sports nutritionist and triathlon coach, I have a few questions that I could use a little help with; 1. Given the conditions in Brazil …

Organising A Base Week Of Bike, Swim, Weights Not rated yet
I am planning a couple of months focusing on cycling miles, swimming improvement and weight training, but having come from a purely running background, …

Calculate Ironman Target Cycle Intensity Not rated yet
Just did my first Ironman and I want to improve my pacing. My weekend long ride was usually between 100 and 140km or 4-7 hrs. These sessions were very …

Low Max Heart Rate Not rated yet
Hi, I'm a 48 year old guy that started exercising 6 years ago. I had no athletic background. I've now completed 5 Ironman races (fastest 12:01). When …

Periodisation for a Triathlete Not rated yet
My name is Tara and I am on the home stretch in finishing my triathlon cert III & IV assignments with 2 left! One of which is a periodisation assignment …

First Tri Bike Not rated yet
I am a 61 yr old triathlete who has been racing for four years and have done four half Iron mans on my road bike. I am looking to buy a tri bike for my …

Cramping After Pooping During Long Runs Not rated yet
No matter how good I feel beforehand, if I stop to poop during a long run I almost always get debilitating side cramps afterward. Any idea what causes …

Running problems Not rated yet
I am a new triathlete and am struggling with running. I am heading for my first three triathlons in May, June and July. I have a background in competition …

How many sessions per week, how long and what? Not rated yet
I am an olympic distance triathlete currently swimming around 25 min on the 1500m. How many sessions per week do I need and which would these be? Also, …

Difference between Extensive Endurance and Easy training?  Not rated yet
I'm just curious if there's a distinction between easy and extensive endurance on your training plans? You often use both on the same day, but one for …

HR Zones And Winter Triathlon Training Not rated yet
I am currently training for IM Lanzarote in May and have just completed a max HR test on a wattbike to establish training zones for the winter. I did …

Off-Road Triathlon Training Not rated yet
I have entered an off road triathlon - the Craggy Island triathlon at the end of August next year and am looking for a sensible training plan. There's …

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Training For Half and Full Ironman Not rated yet
I have laid out my year of triathlon training and realize that I sort of didn't pair my half Ironman and full Ironman very well within the schedules...I …

Combining Triathlon and Half-Marathon Training Not rated yet
I currently am a runner who is doing 1/2 marathons for this race season, October through April in SWFL. I ride my bike 10 - 15 miles twice a week or …

Which Triathlon Disciplines To Combine In Training? Not rated yet
I am planning to do an Olympic Distance triathlon in May and am starting my training now. I am following the training in this website (ie. Foundation, …

Training schedule for a 750m triathlon relay swim Not rated yet
I'm an ex national level swimmer that has not been in the pool for the best part of 12 years competitively. I am taking part in a 750m swim as part of …

Winter Training To Move From Sprint to Half Ironman Not rated yet
What type of triathlon training should I be doing over the winter and how much? I've just done 1 season of sprints and hoping to do Ironman 70.3 in …

Triathlon Brick Sessions Not rated yet
When do your trathletes begin bike/run (brick) sessions for the upcoming triathlon season and could you provide feedback as to the type of sessions you …

Lack Of Progress With Swimming For Triathlon Not rated yet
I have been doing triathlon for 6 years and come from a run background so I have always struggled with swimming but I have persevered and my overall race …

Half Ironman cycling training Not rated yet
I'm 18 and training for a half Ironman. What sort of training and training speeds should I be doing to average 33-34kph for the 90km? Intelligent Triathlon …

Improve Triathlon Cycling Performance Not rated yet
I have been a decent runner (40-42 mins for 10k) for many years, but just cycle for fun. I recently started doing triathlon after learning to swim. In …

Good Runner But Not In A Triathlon Not rated yet
Hi, I am a 35 year old mother of two who has completed two sprint triathlons. My swim is good, cycling good but my run sucks. My legs feel like tree trunks. …

Improve My Running Speed Not rated yet
Hi I just came across your triathlon training site a few days ago and must say it really provides lots of useful info. I request your advice on my overall …

Triathlon Training While On Holidays Not rated yet
Hi, I love your website and it's been really helpful. I'm training for my first sprint triathlon which is taking place at the end of July. I've trained …

BQ And/Or IM? Not rated yet
Can I train to do a BQ (Boston Qualifier) and an Ironman simultaneously? Which needs to go first and how far apart do they need to be? Intelligent …

Nutrition query Not rated yet
I have a query about the adequacy of my nutrition for triathlon - relevant to both Olympic distance and 70.3. I live and race in Singapore and early on …

Disappointing Race Results Not rated yet
I am a 57 year old male that has been doing triathlons since late 2006. I have done about 40 tris (sprint to HIM distance) since then. Gradually I have …

Power Walking for Triathlon Training Not rated yet
My question is: Am I getting any kind of benefit to my triathlon training from doing 45 minute power walks during my lunch breaks or am I just missing …

Compression vs regular gear Not rated yet
I am looking to buy a tri suit or a separate top and bottom for my first triathlon. Should I go with compression gear or non-compression? I don’t mind …

Rest Days In Triathlon Training Not rated yet
I understand that each person operates uniquely and therefore requires off days from triathlon training at different times. What is the best way to gauge …

Triathlon Swim Fitness - Lack Of Muscle?!!? Not rated yet
Hi, I did my first three triathlons last year, one open water. Although I joined the local tri club and did swimming training, I find that after as …

Where Do I Start With Training For An Off-Road Sprint Tri? Not rated yet
Hi, I've signed up for an Off Road Sprint Tri in June next year but I'm not sure how to fit in the training around stuff I already do! I'm trying to …

What is the best triathlon wetsuit for me ? Not rated yet
Hi, I will be doing my first triathlon at the Miamiman the 13 of November and I need a wet suit. I am in Colombia and I need to order it as soon as …

Winter Triathlon Training Not rated yet
Any tips for winter training especially when the dark nights come in? Intelligent Triathlon Training (Mark) replies: Getting good training sessions …

Total Beginner To Triathlon Training Not rated yet
I would like some advice on triathlon training. I’m focusing on doing one next year in August. My background is weight training and bodybuilding. …

Lower Leg / Shin Pain Not rated yet
Hi, I am fairly new to triathlon but certainly not exercise. I have been increasing my running since last summer but have found that my lower leg pain …

Fatigue Early In Bike Leg During Triathlon Not rated yet
I have competed in 11 triathlons - mostly sprint - over the past 3 years and I suffer from fatigue early in the bike leg in race conditions. I start OK …

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New To Triathlon Swimming Not rated yet
I'm looking into getting into triathlons for the first time. I am a fairly seasoned runner (10 marathons and a dozen half marathons), and I've spent a …

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