Ask The Triathlon Coach

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 …

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 …

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 …

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 …

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 …

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 …

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 …

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 …

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. …

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 …

X-terra and Half Ironman Not rated yet
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, …

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 …

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 …

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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 …

Anaerobic Threshold Relationship With % Maximal Heart Rate Not rated yet
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: …

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 …

Swim Training.... 8 x 100m "Off" 2 Minutes Not rated yet
Sorry - great articles, as usual, but I don't understand the jargon! To swim "8 x 100m off 2 mins", what exactly does "off" mean in this context, or …

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 …

Ironman After 10 Years Not rated yet
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, …

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 …

Converting From Rowing To Triathlon Not rated yet
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. …

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 …

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

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 …

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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. …

Balance Of Swim/Bike/Run Training In Triathlon Training? Not rated yet
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? Not rated yet
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 …

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 …

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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