Twitter Answers #4

Each week I ask over Twitter if people have training topics they are interested in learning about. I get a number of responses and questions, and 140 characters doesn't provide good opportunity to answer them all. So I hope every few weeks to post some of the questions and my responses here.

From: @smernicki

@jimvance Managing disruption - how to adapt when life gets in the way. How do you minimise fitness loss and manage mental stress caused.

Managing and balancing life, family responsibilities, and work demands with training is exactly the challenge of triathlon. First off, don't believe that more training is the key to being better at the sport. For many, that's just not the case, but somehow we're all enthralled with how much volume we do. If volume was all that mattered, whoever trained the most would win. We wouldn't even need to race, just give out the rewards based on training volume.

What you do with the training time you have available is most important. Making sure you are working on your weaknesses and getting in the KEY sessions which are specific to your race goals. Focus your training on being technically excellent, addressing your weaknesses, specific to your race goals, and give yourself a cushion day or two, where you can adjust to disruptions easier. Also, try to foresee the disruptions ahead of time, and adjust early. And again, don't sweat it, volume isn't most important.

From: @massayaka

@jimvance how do u train/prepare for windy bike leg..?

It takes mental toughness, that's for sure. I have an athlete I coach, who is also a coach with TrainingBible, Scott Iott, who wrote a great article on this. Scott has been a very successful triathlete, Check it out:

http://scottiott.com/?p=216

From: @milesmusclesmom

@jimvance stength training that helps to build muscular endurance and power on the bike ;)

Good question. There is nothing that will build better power and muscular endurance on the bike better than doing workouts on your bike, focused on that itself. Remember, you need to be specific in your training. Doing force reps on the bike, longer intervals at the specific goal intensity or wattages you want to hold on the bike are key, not the weight room. That said, basic core strength and full body movements with free weights, like squats, lunges, kettlebell sets, and others will help, but it must be periodized and specific to what you need.

From: @njolly

@jimvance I am a fast Triathlete. How much will paddleboarding/kayaking/surfing affect my run mainly. In terms of too much muscle developing

I don't think you'll see any real muscle mass gains or problems with this, as the resistance and intensity is just not there. If anything, you'll see some endurance and strength gains, but you can't simulate heavy lifting sessions with these types of cross training exercises. Good sessions though, and fun!

From: @chrissimmons

@JimVance pacing for wildflower longcourse

That course is tough! I've done it twice and both times suffered. The race should definitely be ridden according to your strengths. Are you a hill rider? Are you a flats rider? There's plenty of both on it. Honestly, the toughest part of Wildflower is typically the wind and rough road surfaces, jarring you. The heat later in the day takes its toll as well. Just need to find ways to conserve energy, and be on your game for fitness when you toe that line!

Thanks again, and keep them coming for next time, let me know on Twitter, @jimvance.

Coach Vance