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Question: I started reading your blog and noticed that you’ve been doing quite a bit of traveling. I’m considering flying to a race later this summer and was wondering what hard-earned travel tips you could share. - Cyler

Fedofsky: Great question!

It’s hard to make a decision to move on from your coach when personal feelings and friendship is involved. In my case, I actually had to step back from the friendship I had with my coach and look at our relationship as athlete and coach. As an athlete, I felt my needs had changed and this prompetd my decision for the change.

It may be useful for you to make a list of 5 - 10 qualities that you would like your coach to possess. Then, look at your list and rank the top 3 important qualities. Now, consider your current coach - do they have these top 3 quailties? If so, then look more closely at the relationship itself and what you feel is not working with it, carefully approach the coach with your concerns and suggest ways the relationship can positively change.

If they do not possess those 3 qualities then you may have just found the reason you are looking for a change. Understand that as athletes we change and our needs change - at one time these qualities may not have been what you were seeking in a coach but perhaps that is what you need now. In that case, it’s ok to tell your coach that you are looking for something different now. Coachig is like any other service business - there will come a time where people are seeking a different type of service or something else to meet their needs. The most professional coaches understand this and accept it as a natural part of their work.

As athletes, we change and grow in body and mind. One coaching approach may be suitable for a certain part of our athletic career or goals but at a certain point you may feel it is time to move on to pursue a different path, to meet your new needs or to simply take the chance - as you say above - of being better with someone else. Be honest with your current coach and do your homework for finding a new coach. The transition will not be easy but one if made for the right decisions you will likely not regret.

Question: If you had $250 to spend for anything related to improving your triathlon performance, what would you purchase? What would you recommend an average age grouper purchase with that money? Shoes? Bike gear? Speed suit? Coffee? — Mark

Fedofsky: What a fun question!

$250 to improve my triathlon performance - easy! I would spend the money getting a detailed/videotaped swim, bike and run analysis from an expert in the sport. Though it would probably cost more that that! There is no toy that will make us fast - although there are lots of fun toys that look fast! We all know how to get fast - not by working harder but by working more efficiently. Triathlon is a sport of efficiency. I would have a swim instructor identify 3 things that I need to improve and teach me the ways to get there. I would have a cycling fit specialist look at my fit and my pedal stroke and help me make adjustments. I would have a run coach assess my form and give drills or strengthening exericses to improve. Now that I’ve thought about it - I just might put the money down and do those things!

As for age groupers - I suggest doing the same thing with $250. Honestly, I think seeking feedback and critique from experienced instructors is critical to improvement and becoming the best (and most efficient) triathlete you can be.

If you have triathlon-related questions for Liz, or just want to know more about the ways she drives her husband nuts, fire ‘em off to us at questions@theoutdoorjourney.com. You can read more about Liz’s adventures on her blog at http://elizabethfedofsky.blogspot.com/

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Question: I started reading your blog and noticed that you’ve been doing quite a bit of traveling. I’m considering flying to a race later this summer and was wondering what hard-earned travel tips you could share. - Cyler

Fedofsky: Bring your checkbook! Yes, it has become more expensive than ever to travel to a race. I’ve learned a few tips and tricks along the way to same money, time and hassle when you plan to go away.

Before you start packing - check with your airline to see their policy on bikes. It helps to print out the policy in case there are any misunderstandings at the check-in counter. Keep in mind that you will have to pay for your bicycle both ways. A credit card is a must when traveling with your bike. Airlines charge different rates for traveling with a bicycle - anywhere from $50 to $100. With new luggage policies in effect you might even be charged with extra baggage fines too. Know the policy and like I said - bring it along, just in case.

Before packing your bike, be sure they don’t have a weight limit. Some airlines charge extra if your bike box is over 50 pounds. Some will also want to check inside of your bike box so pack your bike parts carefully.

As far as the arrival of your bike - there is always a possibility that while you may arrive your bike may not. When traveling to a race, it’s best to have at least two full days before the race start to allow a cushion for problems like this. Make sure your name is clearly written on your bike box or tag. Also, it helps to have a picture of your bike box - and bike - just in case.

With luggage, when possible carry it on the plane. Luggage has a nasty way of not arriving when you need it most. Items that would be very hard to replace (ie., bike shoes, race clothes, etc) should be carried on just in case.

I’ve had my fair share of gels, bars and sports drink powder explode in my suitcase - a lesson learned - always pack those things in Tupperware. Those little backpacks you get as race bags? Use them to store your race flats or cycling shoes in your suitcase.

Safe travels!

Question: I’m starting my second season as a short-course triathlete and have learned the following about myself: I’m a decent swimmer, a crappy biker and a super-crappy runner. Should I focus on my strength this season to give me a bigger edge in the water? Or, should I try and get on the bike more since that comprises most of the race? I’m confused! - Amanda B.

Fedofsky: Though the swim in short course is important, even a two minute edge will not be enough to overcome the power of the stronger cyclists and the speed of the faster runners. The cycling leg of a triathlon makes up the most time. Therefore, it makes sense to spend your most time training to become an efficient cyclist. Efficiency in cycling leads to better running. While running is also important, overtraining the run can lead to injury and still won’t do much for your cycling. Imagine if you trained so you can take that swim edge, build a stronger lead with a powerful bike then hold anyone off with a speedy run. Putting it all together you can see that the swim will set you up for a fast race but once you exit the water it’s still a long way to the finish line. That said, it might help to work on your cycling, 3 - 4x per week for short course and running, 3 - 4x per week with one of those being a bike - run brick workout.

If you have triathlon-related questions for Liz, or just want to know more about the ways she drives her husband nuts, fire ‘em off to us at questions@theoutdoorjourney.com. You can read more about Liz’s adventures on her blog at http://elizabethfedofsky.blogspot.com/

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Question: I’m entering my first Olympic race in May and was curious as to what you recommend as far as hydration and nutrition. I obviously can’t suck down gels during the swim, but was wondering how she suggested I approach my nutrition strategy before the race, during the bike and the run. I may be over-thinking this. - Marc

Fedofsky: For races lasting longer than 90 minutes, you will need to find a nutrition and hydration plan that works for you. With that said, the best way to find what works is to practice over and over again until your plan feels like clockwork. When determining your nutrition plan, be sure to consider the amount of calories, carbohydrates and sodium you will need.

I’m not a dietitician but from my experience products formulated for consumption during sports work best. Gels, bars, sports drinks, beans - these are all products meant to be consumed and digested during sport activity.

As for the interval at which you eat, that is entirely individual and based on your needs. While I cannot offer any suggestions for exact numbers, I will say it might be best to start eating soon after you get on the bike and follow up every 30 - 45 minutes from there. A simple sweat test in race-like conditions will help you determine your fluid needs.

Question: I have a hard time eating before a race. My stomach’s just not used to any food that early in the morning. Consequently, I don’t eat before group rides and end up bonking about 1.5 hours into them. Oatmeal sticks to my gut and sometimes energy bars work. Any suggestions for a good, fueled up, yet light on the stomach, pre-race meal? - Thalia D.

Fedofsky: Again, you’ve got to eat something for anything laster longer than 90 minutes. You cannot finish a workout or race on willpower alone - your body needs fluids and calories.

There are mixed feelings out there about eating before a race. Some will tell you to find something, anything that works. Others will say just eat a good dinner the night before. The fact is that breakfast is literally that - breaking the fast. You need to jump start your body and replenish stores that were depleted when sleeping (and yes, your body is still working and burning calories when sleeping).

Ultimately you will need to practice over and over again until you find something that “sort of” works. I say “sort of” because I don’t think any breakfast or sports food goes down smooth 100 percent of the time. It’s totally normal to feel something in your stomach, to feel occasionally sloshy or burpy. It’s food and you’re working on top of it - a little mix up is bound to happen.

With that said, I feel that the best time to practice what might work for you is before a swim. I feel if you can swim on it you can probably race on it. Use each swim or masters practice as an opportunity to practice different food options or timing of food. In time you’ll have a list of foods that do and don’t work for your stomach (note: I have found that chocolate chips, brownie batter and ice cream do not work before a swim).

Ideas include; toast with honey, bagel with a little peanut butter, applesauce with whey protein, sports bar, oatmeal with raisins, banana. As far as how much and the composition of what you need to eat - ideally, aim for something that has carbohydrates and a little protein. Most people cannot tolerate heavy proteins, fats, or dairy. But again, this is entirely individual and will take many, many practices, guesses, and tweaks before you find what’s right for you.

If you have triathlon-related questions for Liz, or just want to know more about the ways she drives her husband nuts, fire ‘em off to us at questions@theoutdoorjourney.com. You can read more about Liz’s adventures on her blog at http://elizabethfedofsky.blogspot.com/

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Question: As an Olympic distance triathlete, should I be doing any weightlifting or should I just be focusing on building my base through more running, biking and swimming? -Holly

Fedofsky: Weight lifting/strength training is a key component of every athlete’s training routine, regardless of race distance. As with your training, strength workouts move through different phases in the year. Early on, emphasize lighter weights at higher repetitions to adapt your body to a strength routine. From there, weights are a bit heavier and repetitions decrease.

A brief phase in maximum strength and power will help in early season. Once in season, a simple strength maintenance routine can maintain the strength you’ve developing without fatiguing you for key workouts or races.

One need not stick to weights and machines. More functional strength training often consists of dynamic moves using simple props or one’s own body weight. A stability ball, bands, stretch cords, and Bosu Ball are effective tools for moves that emphasize using your own body weight and movements to improve balance, stability and core strength.

Not only will a consistent strength routine work to improve your strength and power, it may also help to keep you injury-free by balancing out weaknesses and strengthening our bodies to handle the stresses ahead.

Question: What are your thoughts on speedsuits? Good? Bad? Indifferent? - Jo Ann P.

Fedofsky: I used a speedsuit Hawaii. Did it help? I don’t know. All I know is that I dropped seven minutes off my time from the previous year. Was it the suit? Maybe. If you are swimming in two or more open water swims that are non-wetsuit, it might be worth your while to invest in a speedsuit.

Question: So what’s the deal with mounting the bike in T1? Shoes on my feet or shoes clipped to the pedals? - John L.

We all know that transitions are often the fourth event in triathlon. And anything that can save you time is attractive to all of us. Mounting your bike in transition with shoes clipped into the pedals may or may not be quicker. It really depends on the transition area. Let’s say it is in wet grass and mud - not the best idea to run in your shoes. And if the bike mount line is on a hill - probably not best to already be clipped in.

Regardless, it sure does look cool to do a flying mount. And if it looks cool and you feel cool you’ll probably go faster. So my vote is practice until the skill is perfect and then show off to all your tri friends on race day.

If you have triathlon-related questions for Liz, or just want to know more about the ways she drives her husband nuts, fire ‘em off to us at questions@theoutdoorjourney.com. You can read more about Liz’s adventures on her blog at http://elizabethfedofsky.blogspot.com/

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1) Now that the weather is turning crappy I’m pulling the trainer out of the attic and setting it up in the garage. Any great suggestions for a 60-90-minute workout?

Fedofsky: Here’s one of my favorites:

Warm-up 15 minutes 95+ rpms, small ring, heart rate Zone 1. Do the following set 2-3 times, big ring, heart Zones 1–2 (each set is 30 minutes).

• 1:00 on
• 1:00 off, easy spin (small ring, 95+ rpms)
• 2:00 on
• 2:00 off
• 3:00 on
• 3:00 off
• 4:00 on
• 4:00 off
• 5:00 on
• 5:00 off

First is set stay seated, cadence @ 80 – 90 rpms.

Second set is standing, cadence 70 – 80 rpms. If you are looking for a longer ride, add another set seated @ 55 – 65 rpms. You could even add a fourth set doing one half seated/one half standing. You could also reverse the pyramid from 5 down to 1 and back up 1 to 5 again.

Cool down would be 15 minutes in Zone 1, 95+ rpms.

2) What are your thoughts on walk breaks during run training or racing? I’ve read where others, like Jeff Galloway, are huge proponents of this while others say it’s a waste of time. Galloway suggests running 4-minutes, walking 1 minute, and repeat throughout the half marathon or marathon.

Fedofsky: Every coach has their own philosophy for running success. Personally, I feel that if you are racing you are running and once you give yourself permission to walk you give yourself permission to give up little by little in a race. Even if you have to slow the pace down to gather yourself or “catch your breath” to keep running is to keep moving forward. Keep in mind, however, that if you find yourself missing nutrition or hydration stops because you are running, it’s best to slow down to the point where you can take in what you need. Again, keep moving as much as you can so your body doesn’t have to switch gears from walking to running.

3) When running, iPod or no iPod?

Fedofsky: There is a time and a run for iPod.

For sanity’s sake, the iPod is a nice diversion on the treadmill from all of the other noise, televisions, and the guy grunting every time he ups the pace on the treadmill next to you.

For safety reasons, I would not run with an iPod outdoors. It’s best to be aware of your surroundings at all times. Also, never ever ever ever run with an iPod during a race.

Aside from sanity and safety, there is good reason not to run with an iPod. When you run without distractions you learn to listen to yourself – the sound of your feet hitting the ground, your breathing. These sounds provide insight to your running form and learning to hone in on different sounds may help you develop a better sense of pace and more efficient
form.

There is, however, one place where I find the iPod helps. I might come under fire for saying this but I find using the IPod on the track is very useful. Sometimes it is the sound of your feet or breathing that can hold you back on the track. We all know the track is a place of pain and speed – neither of which is pretty or sounds nice. When I crank up the music, it drowns out my breathing on the verge of explode and my feet pounding around the track. I’ve run some of my fastest splits with the iPod on the track.

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If you have triathlon-related questions for Liz, or just want to know more about the ways she drives her husband nuts, fire ‘em off to us at questions@theoutdoorjourney.com. You can read more about Liz’s adventures on her blog at http://elizabethfedofsky.blogspot.com/

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1) I’m a Cat 5 racer looking to improve my splits on the bike. I’ve been using heart rate monitor but nearly everyone has a power meter. I would like to get one, but considering the cost, don’t know if it would net me that big of a return on my investment. Are they worth it?  
– Mark

This past weekend, I attended a clinic all about power-based training.  There is no easy, short, or inexpensive answer to this question but I will try.

Power-based training is another approach to reaching your goals.  It seems that training with power is more specific and reliable than heart.  Simply put, a watt is a watt is a watt.  While there are many factors that influence heart rate, watts seem more consistent and reliable overall.  However, training with a power meter alone will not make you fast.  Rather, meaningful workouts planned at just the right time may help you to improve (and get faster) over time.  Your understanding of the workouts, the timing, and willingness to work within the correct power zones will create improvement over time – not the power meter itself.

With that said, a power meter is a costly investment and alone will not make you fast.  If you are willing to pay for the high tech piece of equipment and willing to put the time into learning how to train with power and how to interpret your power data both after each ride and over time, then it is a worthy investment.  Programs like Cycling Peaks make power-based training a bit easier to interpret – but again, use of that program is another cost when you train with power.

There are many power meters available.  Top choices include SRM, Power Tap, and Ergomos.  As with any equipment, you get what you pay for and top choices are not cheap.  However, they are reliable, durable, and well-made.  Each power meter has advantages and disadvantages.  SRM is the most versatile as power is measured in the crank arms making it useful in both training and racing.  However, the large computer may be unattractive to some.  The Power Tap computer is easy to read, software is easy to use but use of power is limited to one wheel.  Ergonomos is reliable and highly weatherproof yet a bit more complicated to use.

Like any “number” a power meter can be both friend and foe.  On the friendly side, interpreting data from each ride will give you an idea of your strengths and weaknesses as a rider.  If you push high wattage early in the ride and fizzle out, your weakness is pacing. If you maintain a high average over time but fall off the back of a group ride after an attack – your weakness is anaerobic capacity.  A power meter can help you achieve the wattage you need to improve these weaknesses by giving you instant feedback of your performance allowing you to increase effort or back off to pace yourself.

On the foe side, it’s yet another number to watch. Cadence, speed, heart rate, power – sometimes we get so caught up in the numbers we forget that it all really comes down to one thing – you either go fast or you don’t.  And sometimes going fast is just a matter of doing the work, learning to push yourself from the inside rather than relying on what the numbers say.

Best of luck in your decision.  It’s not an easy or cheap one, but one you need to make individually based on your preferences and time.  If you like data, if you have time to look at it, then I’d say a power meter is a great buy.

2) I will be going for my first sprint triathlon in April but am not sure how to put everything together. Is it a good idea to do shorter practice tris as part of my training or better to just train separate?
– Chris

Practice races prior to key races is an excellent opportunity to solidify your pacing, nutrition plan, transitions, and equipment use as long as they are well-timed.  Generally speaking, leave 2 – 3 weeks between races.  If you are doing a sprint tri in April, it might be good to practice in late March. 

Triathlon, however, is not a sport where you should race yourself into shape.  While low key or “C” races can provide great training and practice, they should not be used to supplement training too many times. Racing is still racing and the competitiveness, our personal expectations, high intensity, and recovery time make racing a poor training option more than a few times each season.  Be careful not to get into a mode of race, recover, race, recover as this will prevent you from devoting time to build your fitness base and reach your true potential.

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If you have triathlon-related questions for Liz, or just want to know more about the ways she drives her husband nuts, fire ‘em off to us at questions@theoutdoorjourney.com. You can read more about Liz’s adventures on her blog at http://elizabethfedofsky.blogspot.com/

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1) I’m entering my base training cycle through the end of January. I’ll probably do sprints next year, starting in May. I may even do an Olympic near the end of the season. During my base cycle, should I do any speed work at all? Or should I just go long and slow?
– Tessa H.

Fitness is like a pyramid and without a proper foundation you cannot build a peak.With that said, it pays to spend time in the winter building a foundation.Aerobic work, the longer, slower workouts, serve this purpose.

However, that doesn’t mean you have to sit on your trainer all winter going 10 miles per hour in the small ring.I was just reading an interesting article in Bicycling magazine.Chris Carmichael proposed why it would be beneficial and appropriate for amateurs to include one speed session a week in the winter.In his words, you can’t afford not to do this.

And I believe that’s a good guideline for the winter.In general most of your workouts should be easy effort (heart rate zones 1 – 2) with a focus on form and efficiency.This doesn’t mean you have to go long or go slow – just switch your focus from speed and power to form and efficiency.Then, with one workout a week, you could include a few pick-ups or steady state intervals.Nothing all out or gut busting, but some increased efforts to keep those systems firing and in place.

The problem is that most of us do this too much, too soon, too often.Our competitive nature and attitude that you only reap results from hard work actually works against us.Use caution and understand that the foundation of what you build is more important than the layers between.So, build your form, strength, efficiency and set your body up to support the harder, more powerful efforts in the spring.

2) Sorry to hear about your foot. What are some ways you stay in shape when you have to be off your feet? Swim?
– Winter

I made the choice to have an ingrown toenail removed after Ironman knowing it would require some time off my foot which fit nicely with my post-IM break.Since I was on break, I didn’t need to worry about staying in shape or adapting workouts.

Most of us fear this time of year – we’ll lose fitness, we’ll gain weight, we’ll get bored.Yes, yes, and yes.But it’s a necessary part of the transition phase between one season and the next.Ending one season before beginning another is an important step in recovery.Take the time to recover both physically and mentally from the last season.Two weeks of unstructured, easy workouts or rest days will help you transition from one season to the next.Keep in mind the rest you take now will be key to next season’s success.Be sure to give yourself ample down time away from the sport to rejuvenate your body and mind.

If you find yourself addressing an injury that requires prolonged time off your feet, rest assured you have plenty of options.The best thing about being a triathlete is that if one sports goes you still have two left.And, it is always good to see your obstacles as opportunities to become better at something else.Cycling, swimming, elliptical machine (if impact is the problem), deep water running, pilates, weight training.Most of us could benefit from a week of single sport emphasis – for example, ”becoming” a swimmer for a week, twice a day swims, stretch cords, learning the other strokes.Rather than worrying about what you cannot do instead find as many options of possible of what you can do and throw yourself into them with the same passion you would anything else tri-related.

3) Do you do any weight training during the off season? If so, would you share what kind of routine you do?
– Mary

Weight training is part of a year-round strength and maintenance plan.There are many approaches to weight lifting and let me start by saying all are good and none are entirely right.

Just like planning your season, plan your weight training in phases.Anatomical adaptation, muscular endurance, muscular strength, power – these are some of the phases you would move through at different times of the year.Flexibility, pilates, yoga, balance, and other stability ball are other activities that will give you a well-rounded approach to strength and maintenance.

Many athletes fear that time spent weight training is time better spent swimming, cycling, or running.But understand that you must have a strong core, flexibility, balance, and strength to support your body for these different sports.Take the time in the winter to lay out your plan and stay strong all year.

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If you have triathlon-related questions for Liz, or just want to know more about the ways she drives her husband nuts, fire ‘em off to us at questions@theoutdoorjourney.com. You can read more about Liz’s adventures on her blog at http://elizabethfedofsky.blogspot.com/

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As you may recall, Liz is in this rather big race tomorrow. The Hawaii Iron-Something or Another. Maybe you’ve heard of it? Anyway…she’s been a bit busy so she’s had no time to answer your questions.

No worries, though.

She’ll be back on Friday, October 26.

In the meantime, you can track her tomorrow morning on IronmanLive.com.

Find your edge and dance upon it.

hak

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1) At what point should I make the leap from sprint to Olympic distance? Or do you just go for it? It seems like a big jump with the distances doubling and I’m assuming my training volume doubling as well. — Bart

Here’s how you’ll know you’re ready. Find the nearest lake. Can you jump across? Walk across?

Just kidding.

Really it’s a matter of time, goals, and desire. Do you have the time to train a little further? Do you have the time to swim up to 1 mile, bike up to 25, and run a 10k?

This leads into the next question - what are your goals? To finish or to place in your age
group? To finish, prepare yourself by building up your swim, bike, and run to the full distance in the race at least 3 times prior to race day. Want to place in your age group?My suggestion is to work up to double the distance in your base phase.

Lastly, do you have the desire? Any time you desire to go further, you must have the drive inside yourself to spend the time to train properly, refine your skills in each sport, and push yourself to the next level.

2) Since you’re going pro next year, will you be staying at five-star hotels and dining on fine wine and caviar, or will you be eating Ramen noodles and living in the back of your Honda? — John

I’ll be staying in our van down by the river. Seriously, I’ll be doing what I’ve been doing all along - traveling with my husband, staying within our budget, and having a good time.

If you have triathlon-related questions for Liz, or just want to know more about the ways she drives her husband nuts, fire ‘em off to us at questions@theoutdoorjourney.com. You can read more about Liz’s adventures on her blog at http://elizabethfedofsky.blogspot.com/

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1) No matter how active I am and how much I train, I find that if I stop counting calories, the weight just piles on. Granted, when I stop counting calories, I probably eat more junk. Anyway, do hard-core, hard-bodied triathletes have to count calories? Or do they just burn so many calories and eat so cleanly that weight issues take care of themselves? — Stacy

If it were up to me, I’d live on cupcakes, peanut butter, and cookie dough. And then I’d wake up the next day completely unable to function from the sugar coma that settled into my body and brain. As athletes, our purpose is to eat for performance. And, as the saying goes, garbage in equals garbage out.

There’s something about eating right that just feels right, isn’t there? You feel better, you look better, you’re more energetic and productive. So what I’ve learned over time is that rather than counting calories or focusing on the junk that I cannot eat, I focus instead on what makes me feel good, energetic, and strong. If I keep that in mind, the weight and the counting calories takes care of themselves.

2) How important is it to monitor my heart rate during training? Or can I just run at a comfortable pace during my LSD runs and sprint like a mofo during my speed sessions? — Neil

A heart rate monitor is like a window into the inside of your body. It is one of the best ways to tell how your body is responding to the workouts and demands. I use and recommend a heart rate monitor for all bike and run workouts. It keeps it honest, and keeps it real. It remind us that recovery runs need to be easy to be recovery. And, it shows us when we need to work harder for hard runs. Heart rate monitors (see our review of the Polar S625X) are also very useful for monitoring how your body is adjusting to current training loads. Low heart rates and high heart rates mean something – and it’s best to learn what they mean and listen to what your body says.

Keep in mind that many variable affect heart rate – heat, stress, hydration, altitude. Also, a good understanding of heart rate zones, how to determine them and what they mean is a must. Use your heart rate monitor frequently, especially early in the season but after awhile if you hit a plateau or find yourself becoming slave to the heart rate monitor try
taking it off to mix things up.

If you have triathlon-related questions for Liz, or just want to know more about the ways she drives her husband nuts, fire ‘em off to us at questions@theoutdoorjourney.com. You can read more about Liz’s adventures on her blog at http://elizabethfedofsky.blogspot.com/

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