Please send your questions to DaveScott@BodyHealth.com.

Dear Dave,
In some of your bike training articles, you suggest doing some standing sets. Generally, in triathlon, we put our heads down and hammer. How will these standing sets benefit our triathlon time trialing?
Thanks,
Zeke

Dear Zeke ,
You are missing out if you are not including standing in your cycling workouts. Here's why: 1. Including standing during time-trialing and hill climbing will alter the muscle recruitment while you're riding. Increasing the potential power generated from your glutes, quads and lower leg muscles. 2. ...

Too much "long slow, or hard long" training can run your body into the ground. Doing that once a week or every other week can be a benefit. But one must be cautious that one's training is producing results and improved times and fitness. For many, they actually get slower and become run down. Another way to go that may be better is short workouts consisting of high intensity intervals. 10-30 seconds very fast. Doing only 8-10 of them. With a warm up and warm down its done it 20 minutes. The benefits of this are:

a. Can raise testosterone levels up to 76% naturally if the volume is not too high. Very high volume training radically lowers testosterone levels.
b. Burns more fat and raises basal metabolic rate than low intensity training.
c. Increases growth hormone levels by 3-5X.
d. Will improve VO2 max
e. More benefit in less time.
f. Makes you faster!

Here is my routine:

1. I take 10 tablets per day every day and 10 tablets twice daily on hard or long days (3 times a week). For females the dose is 7 tablets.
2. I take it 20 minutes before workouts with a sports drink or fruit or vegetable juice.

Silvia Monachon, owner of 4Format Switzerland established in Winterthur (city close to Zürich) is distributing BioBuilde . Due to the big demand 4Format will be present at the two Ironman races held in Switzerland.

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Stats- 1st Place (50-54 Age group) Ironman World Championship 2005 & 2006 -Course Records
1st Place (50-54 Age group) 70.3 Ironman World Championship

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