220 Triathlon Magazine - - COACHING Q&A -

Small gains still mean sec­onds off your PB...

How can I in­crease my testos­terone nat­u­rally?

Ex­er­cise reg­u­larly, inc. weight lift­ing; eat a good bal­ance of pro­tein, fat and carbs; min­imise stress and cor­ti­sol lev­els; boost your vi­ta­min D lev­els (more sun or via sup­ple­men­ta­tion); and get plenty of rest­ful high-qual­ity sleep.

How long should I be able to hold the plank for if I have a strong core?

Ac­cord­ing to vet­eran strength coach Dan John in his book Can

You Go? it’s two min­utes for a fit and healthy in­di­vid­ual. And no more: “It’s just a plank. More is not bet­ter, ” says John.

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