TriTopics - The Triathlon Network

Video Kills The Podcast Star! - Episode 24

2010-11-11T10:42:00.000-08:00

This week on the TriTopics Weekly Triathlon show we roll out the video version of the show. You can still get the audio version on the show but if you want to watch the show you can now do that here on the website or download the it through iTunes or the link below!

This week Rick and I chat about the week leading up to an Ironman race. With Arizona right around the corner for me, I get some tips from Rick on fueling the week leading up to the race, how much of a warm-up swim do I need, my nutrition plan and race recovery.

Listen to audio show here:

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Watch the video show here:

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Links from this weeks show:

Team Kattouf - www.teamkattouf.com
TriJuice - www.trijuice.com
Cobbs Cycling - www.cobbcycling.com
Speedfil - www.invisciddesign.com

Pro Women's Race at the Super Sprint Triathlon Grand Prix

2010-11-03T13:07:00.000-07:00

Interview with Sonja from SRAM

2010-11-03T12:53:00.002-07:00

Interview with Sonja from SRAM in Oceanside, CA on October 31st, 2010.

Interview with Zipp at the Super Sprint Triathlon Grand Prix

2010-11-03T12:53:00.000-07:00

Interview with Sonja from Zipp in Oceanside, CA on October 31st, 2010.

Interview with Zoot Sports at the Super Sprint Triathlon Grand Prix

2010-11-03T12:52:00.000-07:00

Interview with Sonja from Zoot Sports in Oceanside, CA on October 31st, 2010.

Interview with Ellsworth

2010-11-01T08:10:00.000-07:00

Interview with Roy from Ellsworth in Oceanside, CA on October 31st, 2010.

TriTopics interview with Breakaway Training

2010-10-31T21:54:00.000-07:00

Interview with Breakaway Training at their booth at the Super Sprint Triathlon Grand Prix in Oceanside, CA on October 31st, 2010.

Breakaway Training works with all types of athletes ranging from the elite level triathlete, front to back-of-the-pack age groupers or anyone who simply wants to finish a triathlon. Their coaches will work with closely with you to get you on the right path to achieve all of your athletic goals!

Checkout Breakaway Training at http://www.breakaway-training.com

TriTopics interview with GYST Concepts

2010-10-31T21:51:00.001-07:00

Interview with GYST at their booth at the Super Sprint Triathlon Grand Prix in Oceanside, CA on October 31st, 2010.

GYST is the creator of the X-Changer Pack system (XCP system) the leading transition bag system that simplifies the process of changing clothes before-and-after exercising.

Check them out at http://www.gystconcept.com

Interview with Sara McLarty at the Super Sprint Triathlon Grand Prix

2010-10-31T21:41:00.000-07:00

Sat down for a few minutes with Sara McLarty after she took 1st place at the Super Sprint Triathlon Grand Prix in Oceanside, CA on Halloween.

Sara lead the race from start to finish. She came out of the water first catching a great wave and never looked back.

Learn more about Sara on here website at http://www.saramclarty.com/

Two-a-days, creatine, diet myths and the Super Sprint Triathlon Grand Prix - Episode 22

2010-10-31T18:36:00.000-07:00

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On this weeks episode I talk with Rick of Team Kattouf about training twice a day, the use of Creatine, and diet myths. I also attended the Super Sprint Triathlon Grand Prix in Oceanside, CA about caught up with a female pro winner Sara McLarty and Michellie Jones.

The Super Sprint Triathlon Grand Prix is a great professional triathlete race designed to push athletes to their maximum with multiple transition changes. It was a 300m swim...5 mile bike...1.5 mile run...300m swim...5 mile bike...1.5 mile run. The Oceanside event was a trial race for contracts and positions for the 2011 5-race series which will feature a 1-hour television show following each event.

Checkout more info on Sara McLarthy and Michellie Jones on their website:
http://www.saramclarty.com/

http://www.gomichellie.com/

The taper, the caffeine fast and core exercises

2010-10-21T08:21:00.000-07:00

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How long should I taper before my race? Should I should I cut caffeine out of my life in the weeks prior to a race? What core exercises should I be doing when I am traveling or have limited time? These are the topics Rick and I will discuss on episode 21 of the TriTopics Weekly Podcast. We also talk about how Rick's recommendations to my fueling for my long training brick last week which included a 112 mile bike and a 10 mile run. Did it work...listen to find out.

Triathlon News from TriJuice

A coalition of triathlon business leaders announce today the creation of Triathlon America (www.triathlon-america.com), an organization to promote the interests of the triathlon business community. The membership organization will advocate for the interests of triathlon businesses, provide educational and informative programs, and encourage increased participation in the sport.

Links from this weeks show
TRX Suspension Training - http://www.fitnessanywhere.com/

TriTopics on Facebook: http://www.facebook.com/tritopics
TriTopics on Twitter: http://www.twitter.com/tritopics

Cycling Cadence, Day's We Just Don't Have it and Does Gu and Gatorade Make You Fat? - Episode 20

2010-10-14T22:15:00.000-07:00

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This weeks show is the 20th episode so I am super excited for it. I am finally all better and back to training for IMAZ! This episode we have the latest triathlon news as well as Talk with TeamKattouf.

Triathlon News from TriJuice.com

Talk with TeamKattouf

What is the best way to find your ideal cadence? If I have a lower heart rate at a lower cadence 75 rpm vs 95 rpm should I stick with the lower cadence?

Let's say your training plan calls for an interval session - for example a series of 400's, 800's, etc. at a target pace. If you start the workout, and find that you just can't hit the target paces that day for whatever reason (stayed up too late the night before, cold coming on, just having a bad day....) is it better to continue the workout and just do whatever you can do that day, or scrap the workout for that day and maybe just go for an easy run instead?

Regarding electrolyte replenishing - can Gu and Gatorade make you fat? I would have loved to lost weight during training and instead I've put on a couple of pounds...I was advised by someone to take a Gu product every 45 minutes during my long runs - I've taken 1 per hour of training. After consuming Gu during the long run I usually recover with a Gatorade. Is this too much electrolytes for me? I also am overweight and need to drop a few pounds, so I feel like substituting Gu and Gatorade with low cal/fat-free versions of recovery nutrition (I heard this exists) would help. Please advise?!

Should I eat that, should I take that and should I wear that? - Episode 19

2010-10-09T11:48:00.000-07:00

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This week on TriTopics we have a great show that includes news from TriJuice, training and nurtion questions answered on Talk with TeamKattouf and audio clips from my training ride in Joshua Tree, CA.

News from TriJuice.com
Tempe Town Lake
The City of Tempe, with Salt River Project, began filling Tempe Town Lake. Water was released with cheers from lake boaters, athletes, city officials and staff at 7 a.m. at the rate of 50 cubic feet per second. This amount would fill an average size swimming pool in about a minute. The rate of flow quickly increased to 75 cfs and may continue to increase to 100 cfs this weekend. It should take about two weeks to fill Town Lake. The lake may be open as early as Oct. 25.

New Race series from WTC
World Triathlon Corporation (WTC), best known for its worldwide Ironman and Ironman 70.3 races, announces the launch of a new global event series titled 5150. All events within the 5150 Triathlon Series include a 1.5K Swim, 40K Bike and 10K Run. Event information, including online registration details, will be available in the coming weeks on http://www.5150.com/.

Ironman 70.3 Championship are more to Vegas
Back in 2006, we saw the first Ironman 70.3 World Championship event in Clearwater, Florida. Who wouldn't want to go to sunny Florida in November, right?. Drafting issues have plagued the event on both the professional and age group races, giving the event a black eye. Next year the race will take place in Las Vegas, NV.

Talk with TeamKattouf
What do suggest your athlete change in of the off season?

The do’s and don’t of pre-race fueling?

There are a lot of recovery supplements being advertised these days from increased endurance and Vo2 max, reduces lactic acid build up and speeding recovery will Amino Acid pills, Do you need them? How much training should I be doing before taking them?

Compression clothing? Should I be spending the money on this stuff? Does wearing during a race or training help?

Shout out to the following listeners:
-Justin from Regina Canada
-Chris in Pittsburg
-Karen from Go with the Flo in Texas
Best of luck to TeamKattouf athlete Jim competing in the Hawaii Ironman this weekend. This is Jim's 11th IM New TriTopics website update coming soon!!!

Flow us on Twitter at http://www.twitter.com/tritopics

Make us a friend of Facebook at http://www.facebook.com/tritopics

Stop by the TriTopics iTunes page and leave us a rating!!!!

Training while your sick, salt intake and liquid calories -Episode 18

2010-10-01T11:47:00.000-07:00

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On this weeks show coach Rick from TeamKattouf and I discuss training while you are sick, salt intake and salt tablets as well as we discuss a listeners questions about liquid calories and using a road bike with aerobars. I also included some audio from my trip to and from my bike fit at FinalFit in Fountain Valley, CA.

News from TriJuice:

FinalFit Bike Reports

Below are some pictures from the CTS IMAZ camp I attended, my bike fitting and the TriTopics box headed to the Ironman World Championships in Kona!

Music from this weeks show is from the band Miracle Days, check them out on iTunes!

New show - Hydration, heart rate zones and embracing the cycle trainer - Episode 17

2010-09-23T19:46:00.001-07:00

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This week Rick and I discuss his article hydration article “Load-Reload” and how improver hydration can affect your training and racing performance. We also discuss the best way to calculate you’re cycling and running heart rate zones. Lastly we talk about cycling trainers and using them to supplement your riding as days get short and cooler.

Rick Kattouf's "Load-Reload" article: http://bit.ly/96403T

TriTopics University - Educational Triathlon Video's

2010-09-22T20:38:00.000-07:00

Below is a new addition to the TriTopics resources. Not only do we have the TriTopics Weekly Podcast and TriTopics TV, we now have TriTopics University.

TriTopics University will be an on going series on video's focused on educating the triathlete. This first video is a basic introduction to triathlon. What is triathlon?

To view this video in higher quality click here!!!

Carmichael Ironman Arizona Training Camp - Day 3

2010-09-19T10:44:00.000-07:00

Today we got out on the run course. I did two loops for a total of 17 miles. This was agreat camp. The Carmichael staff is amazing. They are all so knowledgeable. It you haven't done one, you should. Chris Carmichael has put together a great group!

Check them out at www.trainright.com.

Carmichael Ironman Arizona Training Camp - Day 2

2010-09-18T20:44:00.000-07:00

Here is a video review of my first day of training at the Carmichael IMAZ training camp. It included a 70 mile ride in 102 degree, lunch, great nutrition presentation and a swim.

Carmichael Ironman Arizona Training Camp - Day 1

2010-09-17T17:30:00.000-07:00

Here is a video review of arrival day at the Carmichael IMAZ training camp...

New Show - Fluid intake, BMR calculations and running long - Episode 16

2010-09-16T22:42:00.000-07:00

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Download MP3 here (right click link to save)

This week Rick and I talk about my results from last weekends hydrostatic body fat test. We also discuss fluid intake rules of thumb, calculating your BMR and reverse splits on long runs.

SHOW NOTES - Talk with TeamKattouf

Rules of thumb for fluid intake I have read that the body can absorb 24-30 ounces of fluid per hour. It this the amount an athlete should be aiming for? And how should I calculate the number of calories I should be putting in that fluid?

I personally have a hard time drinking that much and carrying that much fluid with me for rides longer that 3 hours. Is substituting the calorie intake with gels and bars ok or do I still need to concentrate on getting that much fluid (with or without calories in it into my system)?

BMR calculators...which formula is better?
Which formula do you prefer for calculating someone resting metabolic rate?

Harris-Benedict Formula
Male Formula for BMR
BMR = 66 + (13.75 x weight in kg) + (5 x height in cm) – (6.8 x age in yrs)
Female Formula for BMR
BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in Yrs)

Katch-McArdle Formula
BMR = 370 + (21.6 x lean bodyweight in kg)
Convert lbs to kg: Lean Bodyweight In Pounds / 2.2 = Lean Bodyweight in Kilograms (kg)

Long run question...
I have been running my long runs in the HR2 zone and have definitely seen improvement over the last four months. When it come to my IM training long runs....should I be doing all of these at HR2 or can I push them up to the low HR3? If I stay under my AT will I be helping or hurting myself by pushing it up?

Here are a couple of photos from the week...

New TriTopics Uniform from Champion Systems

Introducing the TriTopics Monkey

Received my newspaper this morning wrapped in this Wheaties FUEL bag and a sample box inside

Plyometrics, the long run and an interview with the Visalia Tri Club founder

2010-09-14T12:56:00.000-07:00

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Sorry for the delay in posting a new show. I have been really busy the last few weeks, but I am now back on track. Over the last few weeks I have been in Australia, Singapore and Palm Springs. This weekend I am headed to Arizona for a training camp and then to North Carolina for 5 days.

Talk with TeamKattouf
On this week’s show Rick and I discuss plyometrics and how that applies to triathletes. Plyometrics are type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports.

We also discuss the long bike and run placement in a half and full iron distance training plan. Should the long run day follow the bike workout day or should we spread them out in the week to allow ourselves time to recuperate.

Interview of the week: Justin Levine

Justin has a reputation as one of the top fitness professionals in California. He is the owner and founder of California Fitness Academy in Visalia, CA. Along with training and fitness coaching, Justin is an author, motivational and public speaker and active community member. He is also the founder and President of the Visalia Triathlon Club and has completed over 25 multi-sport events, including 3 Half Ironmans and 2 half-marathons.

Justin’s e-book: http://www.justintrain.com/
Visalia Triathlon Club: http://www.visaliatriclub.com/

Here are some pictures from my recent travels...

New IRONMAN T-SHIRT from TriTopics

2010-09-11T14:20:00.000-07:00

Checkout one of our great new shirts!

Get it here...IRONMAN T-SHIRT

See all of our shirts here

Get TriTopics products on ZAZZLE!!!

2010-09-10T15:55:00.001-07:00

Shop other personalized gifts from Zazzle.

Talk with Rick and the Endurance Athlete Project interview

2010-08-19T21:10:00.000-07:00

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Download MP3 here (right click link to save)

This week Rick and I discuss some training and nutrition tips as well as I interview the founders of the Endurance Athlete Project.

Talk with TeamKattouf
This week Rick and i discuss the following four topics:

How to plan to get all of your daily calories in on days that you end up training until noon. If you have a 4-5 hour bike ride and you don't starting eating your first meal (not pre/workout/post meals) until lunch you may end up with a big deficit. With proper planning you can avoid this problem.
Is there a rule of thumb for carbohydrate intake?
What type of percentage should I be using to cut back my training volume on rest weeks if I am designing my own 3 on 1 off triathlon training plan?
How do you approach working to improve an athletes running form?

Weekly Interview
This we I chat with Patrick and Riley, the founders of a new technical apparel company called Endurance Athlete Project.

Website of the week: http://www.triandgiveadam.com
James Lawrence of TriAndGiveADam is doing 21 Ironman 70.3 races this year and Kona to raise money to build Dams in Kenya. He will do something similar next year with international races and then try out doing it with full Ironman races in 2012. This past weekend he finished his 13th Ironman 70.3 race with the race in Boulder.

Talk with Rick Kattouf and 1st time triathlon finisher Brian Taylor

2010-08-06T08:33:00.000-07:00

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This week I talk with Rick Kattouf of TeamKattouf about Compact Cranks, Power Meters, Caffeine and exercise to help over come wetsuit resistance. I also chat with recent 1st time triathlon finisher Brian Taylor from Parker, Co.

Talk with Team Kattouf - www.teamkattouf.com

Compact cranks - In looking at new bikes I have been doing some thinking about switching to a compact crank. The only time I am every maxed out on gearing is typically going down hill. What are your thoughts on switching to a compact crank like a 50/34 or 50/36? How about changing the cassette to something like a 12/28?
Power Meters - I have also been thinking about adding a power meter to my new bike? Do you think this is a good investment in helping me control my Ironman bike speed and power output to help me stay fresher for the bike?
Caffeine - What are your thoughts on drinking diet sodas or other caffeinated beverages? If I get my 16oz of water in 5-6 times a day, is it OK it I have a couple of diet sodas throughout the day? I also drink 1-2 cups of coffee each morning.
Weight training to help with wetsuit resistance. I swim in the pool and don’t get to do much open water swimming in my wetsuit. What type exercises can I do to build put my shoulder muscle endurance. Can I use rubber bands and practice the swim stroke?

Interview with Brian Taylor
Brian is a recent 1st time triathlon finisher. He raced the My Way or the Tri Way in Denver, CO and has already started to fell the triathlon addiction. Brian shares with us his experience at the race as well as how he got into the sport of triathlon.

Brian is still training and looking forward to his next race in September. Good luck Brian.

Music by: Miracle Days - www.miracledays.com