Training
An average of 12,000 yards of swimming, 300 miles of biking, and 60 miles of running, over two weeks, during the final six weeks leading into a key event.
What is Critical Volume?
Most of the management of body composition boils down to avoiding spikes in _______ _______.
blood sugar
“Never, ever, ever ____!”
bonk
In looking at an athlete’s post-IRONMAN race data you note that their average heart rate was 139bpm on the bike and 157bpm on the run. This would indicate that the athlete very likely rode too _________.
easy
Of Goals, Targets, and Outcomes, ___________ are the things that are most within our control.
Goals
An athlete who struggles to get their heart rate up on the bike may be limited by their _____________. One way to address this may be by applying QT2’s _____ _________ _____ to the athlete’s bike training.
leg-strength; Bike Cadence Chart
3-4 grams of carbohydrate to 1 gram of protein
What is the ideal ratio of a post-workout recovery drink?
_________-carbohydrate sources are often the leading cause of GI distress in athletes racing longer distances.
Single
In a triathlon of just about any distance, we typically like to see a heart rate offset, between the bike and run, of between about ___ and ___ bpm.
8;15
Be careful giving an athlete who is motivated by the _______ __ _________ too many numerical guidelines/hard targets in their training and racing.
avoidance of failure
You know that an athlete’s run threshold heart rate is approximately 158bpm. The athlete’s cycling threshold heart rate is very likely somewhere between _____ and ____ bpm.
143; 150
(Carbohydrates + Sugar - Fiber)/(Fat + Protein)
What is the Core Diet Ratio?
When athletes are going through a period of focused hydration (primarily leading into a key event) they should be weary of things like NUUN and/or the “Zeros” as the artificial sweeteners can cause __ _______.
GI distress
An athlete is racing an IRONMAN an on the flats aiming to hold 240w. Approximately ___w would represent a reasonable upper-limit/cap, for the athlete, on the course’s shorter steeper climbs.
300
An athlete who is prone to excessive pre-race ‘arousal’, may want to avoid the use of __________ prior to the start of an event.
caffeine
According to QT2’s Bubble Sheet, an athlete who falls in the upper-left quadrant should probably have a ________er taper leading into their key event.
short
The accumulation of an excessive amount of fatigue will often manifest in the pool as the onset of a _________ issue.
balance
Unexplained cramping - prior to or at the very beginning of a race/event (particularly in hot weather conditions), can often mean that the athlete is low on ______________.
magnesium
Bike FTP = 300w. Target “normalized” bike wattage for a 70.3 might be approximately?
265-275w
The article titled “The Happy Gremlin” suggests that often times the root cause of an athlete’s drive/motivation comes from some past ________.
trauma
You are assessing whether one of your athletes needs to improve their swimming propulsion by working on their kick or on their catch-and-pull. Their 100 Pull Buoy TT comes out to be 1:33, and their 50 Kick TT comes out to be 1:10. This would imply that, relatively speaking, their _________ is stronger than their _________, and so future efforts should primarily target the athlete’s __________.
catch-and-pull; kick; kick
In a well-formulated post-race recovery drink, the high-glycemic carbohydrate is intended to _________ muscle ___________, and the easily digestible protein is intended to __________ muscle __________.
replenish; glycogen; repair; damage
A reason why something like a PB&J sandwich is not the best in-workout fueling option is because the _______ _______ can slow the body’s ability to absorb _______________, which when under workout stress can also create __ _________.
peanut butter; carbohydrates; GI distress
When writing the run pacing for an IRONMAN athlete who falls on the lower-left portion of the QT2 Bubble Sheet, you can tend to send them out at a pace that is ______ s/mi __________ than what they expect to average.
30; faster
An athlete who is motivated by the ____________ __ ________ is more apt to be able to absorb criticism from their Coach.
achievement of success