Do you have a question for Simon? Please complete the form below and Simon will be able to respond. Your questions and responses will be posted below.
Your Questions & Simon's Answers
Nicki from Dallas.Texas, USA comments:
Just wanted to say hi to my old school friend Simon. Glad to see he is in the USA and doing so well.
Nat from , asks:
In your reply to Jeff you say, "Avoid junk miles and add more threshold type workouts." At the moment I'm trying to get in more miles each week without dumping alot into any one day. At the same time I only have 1 day each week that is designated to be Threshold. Which is to say, I am doing alot of "junk" miles outside of that day. Do you recomend running 5-6x/wk? Do you recomend running at/near threshold in more than one workout a week? BTW, very nice web site.
Simon Says:
I have found that the following cycle seems to work well, It all depends how much time you have on your hands. Is adding extra run going to significantly affect your performance and recovery in the swim and bike?
Run Tempo, Run easy, Intervals/ Fartlek, Day off, Run easy, Run Tempo, Day off/or short 30 min easy run, (Repeat cycle)
Tom from Boise, ID, USA asks:
Do you still use the compex E-stim trainer? If so, do you feel you make strength gains? How do you use it (programs, time of year, compliment to weights, ect.)? Good luck the end of May! Thanks for your time. TL Boise, ID
Simon Says:
Although I am not endorsing the product anymore I do still use the unit. I must say that I use only the active recovery program on tight problematic areas. If you have a muscular issue, I really do think it has a great benefit. I have been using the unit since 1996.
Pedro from guayaquil, ecuador asks:
hi simon, you are also!!!! i hope to chat in cancun this year, tell me a little secret for training in this race?? what do you recomend in wheels?? and how long training my bike and run session, this year i hope to win cancun and panama city in my age group (18-24) and in the future i hope compite with you in pro. thanks a lot. pedro.
Simon Says:
Pedro,
I think that the Cancun 70.3 race was the hottest race I have ever done!
Long runs - 13 to 15 miles. ( I tend to run these tempo.)
Long bikes - 90 to 110 km (Again, I generally tend to ride these quite hard.)
I am not sure if the race course will change this year, but no matter what, it will be a flat bike course.
I suggest a disc wheel on the back and a deep rim on the front.
Good luck!
Jeff from Cambridge, MA, USA asks:
Simon, Your website is awesome. I really like that you post your workouts on the front page. Your consistency is admirable, especially given the weather where you live. Would you say that consistency in training is the key to success? What advice would you have for athletes who have a pretty good athletic background/aerobic base and need to refine their form in each of the three disciplines in order to improve their performances?
Simon Says:
Jeff,
Without a doubt, the key to triathlon training is consistency and routine. The unusually bad weather here in Colorado this winter has proven difficult for precisely that reason. It has been hard to get in a consistent block of training without some sort of climatic interruption!
Here are some things to look at:
- Consistency over a 10 - 12 week period in all three disciplines
- Avoid junk miles and add more threshold type workouts.
- Establish a routine that works with lifestyle, family, etc.
- Group training with a warrior spirit in other words it is much easier to do key workout, be it swim, bike or run in a group atmosphere. Don't be afraid to take the guy on next to you.
- For key workouts, throw away the toys and don't be so fixated on numbers. Learn to identify with what your body is telling you and establish new boundaries You may surprise yourself!
- Start to work more on the technical aspects of each discipline, especially the one you are weakest at.
Kyle from Calgary, Canada asks:
Chesney never stops talking about how he kicks your a$$ on rides. What is Curt's secret?
Simon Says:
I gather you must be talking about Kenny Chesney the country singer, I must admit growing up in South Africa I never learnt to ride a bull! :)
Uli from Boulder, asks:
Hi Simon, I joined your group for the first time today and didn't get a chance to introduce myself. I am a relative tri newbie and am getting ready for the summer season. I saw on your website that you meet every tuesday and friday at 8 am for intervals and long runs. Is anyone welcome to join? Do you usually get a good amount of women who come out? Thanks and see you out there!
Simon Says:
This was the first time we have had a "Woman's Group" and they plan on joining us from now on.
This is an OPEN GROUP so if you have any friends that would like to join, they are more than welcome!
Neil from London, England asks:
Congrats on your web site. I really like the streaming training sessions. Like Michael we have a couple of things in common. Unfortunately not competing in the Olympics :) I lived in South Africa from 81-84. I think we both have daughters born in the US and UK? Both hate the weather in England. That's all the obscure facts I can think of to build common ground! After Hawaii 2005 you talked about nutrition problems, on www.tritalk.co.uk, with digesting food/liquid in hot conditions (if i remember correctly)? I guess your back problems got in the way, but any update on where you got to with that. Will you try Hawaii this year?
Simon Says:
My first Ironman was a great experience, I felt great all the way through. In 2005 I tried to simulate my 2004 nutritional needs. For some reason I could not hold anything down and around the 5 hour + mark I would and up throwing up and emptying my stomach. I was not absorbing anything and would end up being completely depleted of energy.
I ended up working with the people at the Boulder Sports medicine center and we seem to highlight a few physiological issues that were prominent, e.g., reflux etc.
Unfortunately my back became more of an issue last year and I never got to race an Ironman to see if we may have solved the problem. As for Hawaii, I have already qualified (Clearwater) so I will make a decision on whether I will compete sometime in July. At this stage I am taking it one day at a time.
Kevin from London, England comments:
Nice website. Glad to see you're still kicking butt! Keep it up!
Patrick from Eugene, OR, USA asks:
I have two questions: 1. I notice you "race" in DS Trainer's, what do you "train" in? 2. What is your "race" nutrition on the bike portion typically during IM distance? Thank you!!! P.S.: I love your website!!! Good luck this year!!!
Simon Says:
I train in the Asics Cumulus and the Asics Nimbus.
I generally try to get in about 350 calories an hour, this would consist of a 28-32 ounce water bottle with Accelerade. 240 calories in a bottle and one Accel-Gel. In a hot, humid race I would take on more water per hour at the aid stations and I would also add salt to my bottles. Total salt consumption would be around 700 - 800 mg per hour.
Alex from Rochester, USA asks:
What is your opinion of the new One oh One tri series? The race distance would appear to be a natural for your talents.
Simon Says:
I call this the old Nice distance! I think that the biggest mistake is a large percentage people consider this to be a multiple event option during the year. It is still a long way and takes time to prepare properly for this distance. Recovery time also has to be considered, it is still a hard six hour race for the top pro's.
With the way my contractual sponsorship incentives are, at this stage, I am better off racing 70.3's I do think that this is a great distance for someone who has aspirations of eventually doing an Ironman.
Simon from Victoria (home to Lessing Lane), Canada comments:
Simon, I'm stoked to hear you're back up and running, I had heard through the grape vine you were injured and it's great to hear you'll be racing again, injury free. I hope you enjoy a great year. SQW
Michael from Michigan, USA asks:
Simon, we have a ton in common. GB ex-pats in the US, past Olympians (swimming '88), racing triathlons (you're a bit faster than I) and back issues. I've been troubled over the past year and have essetially stopped running. Could you tell me your surgical option, and long term plans on how to deal with this....you've given me some hope
Simon Says:
Michael, After having a frustrating couple of months trying to figure out what was going on I eventualy had a MRI done. Turns out I had significant spinal stenosis and herniated discs at both the S 1 L 4/ L 4 L5. I got a second opinion on the reading of the MRI just to make sure. I went to an orthopedic surgeon who recommended I try spinal epidural cortisone shots to try and elevate the inflammation. In all, I had 4 shots through the season but this was offering only temporary relief.
After talking to a friend of mine in the medical field, I was encouraged to see a neurosurgeon. It took some time, but I finally hooked up with Dr.Villavicencio. After consulting with Dr V I realized that the big no, no of surgery was the only way to go. The key is to find the right doctor who understands your active life style and who also understands the sport of triathlon. I was lucky as Dr. V is an accomplished Ironman athlete.
Post op, I have also been working with Bob Cranny (PT) who has highlighted my areas of weakness (very tight in the gluteus, hamstrings and hips. All the bending that I have been doing over the past 10-15 years has been from the lower back which has just added to my problem. We are working at rectifying that with attention to flexibility, posture, etc. Bottom line is to find the right doctor, keep all options open to you and go with what feels right with you.