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I met a former endurance athlete who advised that I intentionally limit my fluid intake while training so that I would adapt to a lower fluid requirement for races in hot conditions. Is this a legit strategy?

I recently got a road bike and started riding, but these clipless pedals are killing me. I can get out just fine, but whenever the stoplight turns green it takes me half a block to get my foot clipped in again. I understand how the pedals work, but what I doing wrong? Dan Hunt, Texas

I've been mountain biking for a while, and the guys at my local shop convinced me to buy a "single-speed." After a few rides on it, I'm wondering why I would ever opt for a bike without gears when I have one that has them. I missing something that makes this a good cycling option? Is there a training benefit? Tom V. Tucson, AZ

I give blood on a regular basis. Can you give me any tips on how to intermix blood donations with hard training? Allan D. Florida

In a triathlon, what benefit does the aero position offer in saving key muscles for the run and what is the proper training ration between aero and road set up? Alan Washington, D.C.

I paid a visit to the podiatrist today at the recommendation of my physical therapist. He tells me my left leg is eight millimeters shorter than the right and I should consider orthotic inserts in my shoes. It all sounds perfectly reasonable but I'm a little nervous about doing something that could cause a set-back in my training—which otherwise has been going really well. Do I go with orthotics, or not? Brad Essex, Connecticut

I've been following a training progr for several months, but there are days when I just don't feel like doing my workout. I don't know if my body's trying to tell me something or if I'm just wimping out. Jason Portsmouth, ME

Is exercising for 30 minutes two times a day as beneficial as exercising one complete hour at one time? I've heard that you don't start burning fat till about 30 minutes into your workout. Tracy Tpa, Florida

I've heard that doing cardio in the morning before eating breakfast forces your body to burn fat sooner due to low blood sugar levels. Any truth to that? John Chapel Hill, NC

Why does running downhill make me sore? Jim Colorado Springs, CO

I overheard a personal trainer at my gym telling someone to walk up stairs two at a time. I didn't ask her why, and now I'm really curious. What's the benefit of taking stairs two at a time? Andy Santa Fe, NM

Can I use my 10k running time to figure out how fast I could run a marathon? Stewart W. Doylestown, Pa.

I just got invited to a four-day hiking trip around Aspen, Colorado, early this fall (while the aspen leaves are bright yellow, I've been told). I'm excited about the trip, but I'm from Missouri so I'm worried about the altitude. Is there anything I can do to prepare for four days of hiking at 9,000+ feet of elevation? Carl T. Missouri

Is it safe to take creatine as a part of my exercise routine for energy and body mass? And how much is adequate to take, and when is the best time to take it? Lorraine Parount, CA

After a long workout what should one's next meal consist of to get the most from the workout? Rory Boulder, CO

What's the hydration value of carbonated mineral water (i.e. club soda or Perrier) versus regular tap water? Any difference? It tastes great after a long run on a hot day, but I'm not sure if it does me any good. Tom Washington, DC

Someone once told me that if you mix some apple juice with water you can hydrate faster—is this actually true? Oliver New York, NY

Do spinning classes help you burn fat quickly? John Smith Mii, FL

After a long workout, what should I eat to get the most from my workout? Rory Boulder, CO

I'm bored with the traditional weight-lifting routines I've been doing for years now (splits, push/pull regimes, etc.). So, I'm looking for a different routine that will allow me to burn calories and lose fat, while allowing me to maintain muscle definition. Any suggestions? Cross-training maybe? Chris Athens, Georgia

I used to run consistently but have, well, slacked. Can you give me a good one-month schedule that would help me build up a base? Don Boulder, Colorado

For the best workout when cycling, is it best to pedal at a higher rpm in a low gear or a lower rpm in a high gear? What are the advantages of each? Somebody in... Chicago, IL

I'm a 45-year-old male who spends most of the day at a desk. I exercise four days a week in the morning with either a 2.5-mile run, a 50-minute trip to the gym (treadmill and machines), or simply a half-hour of yoga stretches. How much exercise is really enough? If I didn't have a job and kids I'd spend more time being active. Thanks. Steve Denver, Colorado

I have a recurring back injury from my rugby-playing days, which now seems to flare up every time I finish a day’s skiing or carry even moderate loads (sitting in front of a computer all day doesn’t help either). Can you recommend a workout regimen that will help me build my core strength, especially with regard to my lower back? Alistair Washington, DC

Should I run on the treadmill before I eat breakfast or should I eat something first? Gabby La Puente, CA

I understand how important rest is for optimal performance gains from training. While triathlon training, I consider swim days a break for the legs. However, as I increase intensity in the pool I’ve found that I fighting off crping in my legs late in the workout. I giving my legs ple rest? Alan Washington, D.C.

What is the best way to keep my legs strong without gaining muscle? I’m built like a sprinter and I build muscle very easily. I run, bike, inline-skate, ski, and play squash and tennis. I want to prevent injuries without adding muscle. I’ve had two knee surgeries and over 40. Jay Liverpool, New York

How much protein is too much when you are working out? Is a protein shake twice a day and three eggs (the whites) okay? Norma Puerto Vallarta, Mexico

I work out in the morning and have for a number of years. Is taking a protein drink just as good as having a Powerbar? I mix my drink with water and milk. Then after my workout I have a peanut butter sandwich with oatmeal and a recovery drink. And if I eat before my workout, how long do I have to wait? C.G. Channahon, Illinois

I typically workout in the evening after work. I'm curious, is it better to work out in the morning or at night? With the daylight hours getting shorter, I may have to switch to morning workouts. Jared Philadelphia, PA

I work out at the gym in the evenings till around 9. Is it alright to have a late dinner or should I just drink a protein shake and have some fruit? I looking to lose a few pounds, will the late dinner stop me from doing so as I usually sleep at around 11 to midnight? Evelyn Singapore

I have been participating in duathlons, but I find my biggest problem is that I carry too much upper body muscle. Are long training rides/runs the only way to improve strength to weight ratio for the bike/run? S Boston, Massachusetts

Is it really possible to go from a beginning runner (i.e., comfortable for about a half mile) to someone who can manage 10.8 miles in a mere nine months with proper training, or I kidding myself? y Atlanta, Georgia

When trying to come up with a nutrition plan that enhances your performance, is calorie counting a must or can you just eat healthy food and gauge your fullness or hunger to determine whether you need more or less? I want to have the energy to train but keep at healthy weight and maintain muscle mass. Help! Candace Arkansas

I doing about 100 crunches after supper every day and I don't feel a change in me. What I doing wrong? Chad Regina, Saskatewan

I about 10-12 pounds overweight, female, and 31. I'd like to lose the weight while building more muscle and definition. Can you give me a diet plan to use while working out to lose the weight and build muscle? Renee San Jose, CA

I've been hearing so much lately about the benefits of incorporating dairy into your diet for losing fat and building muscles, especially for women because we need the extra calcium. But, I cannot drink regular cow's milk, because it kills my stomach. But, I do drink soy milk. So, I was wondering, does soy milk have the se fitness benefits as regular milk? Ana Silver Spring, Maryland

I would love to jog, but my knees swell. Can I build stronger knees and, if so, how? Should I just hike and use a treadmill to get the se exercise effects and just forget about running? Kathryn Moundsville, Virginia

When work and fitness are combined, how do you keep yourself from burning out and maintain a medium balance? Derry East Wemyss Fife, Scotland

You should eat something first. While you are sleeping, your body utilizes liver glycogen to provide a steady source of fuel to your brain and central nervous system; therefore, when you wake up, your liver glycogen stores are depleted, sometimes by up to 80 percent. Because liver glycogen is one…

Is it more effective to run and then lift or to lift first? I keep hearing different answers. Jenn Doantelli Mahwah, New Jersey

I'm about to go to the Alps for a ten-day snowboarding trip. What would be the best use of my time to ensure I don’t lose too much bike fitness? Rob London, England

I currently running but I also want the ability to hop on a bike and keep up. How hard is it to switch between biking and running? Phillip Escondido, California

Can lifting weights help someone who is trying to lose weight? If so, how? A.N. Chicago, Illinois

I love working out, but not in a gym. Is there anything I can do to tone up and better define my muscles without stepping foot inside one? I currently run, bike, swim, and do yoga. Mary Kay Reston, VA

If elliptical machines and treadmills supposedly give you the se workout, why can I "run" on an elliptical machine for 45 minutes with no trouble when I struggle to run 10 minutes on a treadmill? Seth Mountain View, CA

If you're only willing to set aside 30 minutes a day to do something to improve your fitness, what should you do?

How many training days can I skip before I fall out of shape? Brett Bara New York, New York

I'm an endurance athlete. How often should I lift weights? Jes Cunnings Austin, TX

I have had a dratic increase in activity recently, going from a 10-mile round-trip bike commute to 22 miles, along with running three to four days a week and playing Ultimate Disk once or twice a week. I have been getting really sleepy at work in the afternoon and have also had a hard time mustering the energy to really sprint on the frisbee field. I have been making an effort to eat more, but was wondering if there were certain types of foods I could eat to help maintain high energy levels and speed my recovery after activities. Liz Llewellyn Minneapolis, MN

I'm going to buy my sister an exercise machine for her birthday and it's a toss up between an elliptical trainer and a treadmill. Which do you believe would give her the better workout? Erica Luddington Halifax, Nova Scotia

If I had to choose between stretching before or after jogging, what would be the best way to go about it from an easy-on-the-joints standpoint? I've always been confused about the purpose of stretching anyway. Could you help me on this one? Mathieu Darsigny St-Hyacinthe, Quebec

Assuming you're doing the se workout in both places, does cardio training at high altitudes burn more calories than at low altitudes? Megan Miller Santa Fe, NM

In terms of physical fitness, does surfing do anything for you besides strengthen your arm muscles and improve your balance? Sonya Vero, Florida

What are "net carbs"?

Why I not stiff and sore right away after weight training, but sore the following two days? Should I work through the soreness?

Do bodyweight exercises like push-ups and abdominal crunches need to be done every other day like weights, or are they more effective when done every day?

My sons are 10 and 13 and are becoming interested in strength training. I'm opposed to introducing them to even moderately heavy lifting (benches, squats, etc), but I have gotten them dumbbells for light arm exercises (no more than 10 lbs. at a time) and encouraging them to do push-ups, pull-ups, and sit-ups. Do you have any advice on specific exercises for pre-teens and early teens? Also, what precautions should be taken, and are there any definite no-no's at this age? Mark Sokol Akron, Ohio

If I do 20 minutes of cardio at one time and then another 10-12 minutes a few hours later, will I get the se benefit as if I do it all at once? Nancy Caledonia, Ontario

I injured my right shoulder/rotator cuff by overdoing military presses 10 yrs ago. I still lift, but seem to hit a wall on the bench press. Is there another exercise that hits the se areas as bench pressing but won't be as likely to aggravate the cuff issues? And will keeping my arms at a 90-degree angle when reaching the lowest point on a bench press (as opposed to bringing the bar all the way down to my chest) limit or eliminate the stress placed on the injured shoulder? Chris Atlanta, GA

I have been running four to six miles four days a week and my knee has started to hurt. I tried switching shoes, running on grass, etc. Icing seems to help a lot, but I don't know how long I should have it on there. Is half an hour too long to ice my knee? Cody Carik Bismarck, ND

I going on a ten-day whitewater rafting and kayaking trip this winter. I've just spent the last several months training for a marathon, but have virtually ignored my upper body. Can you offer me a good strengthening regimen so I'm not ready to cry after each day in the rapids? Alissa Mears Washington, D.C.

I see plenty weight lifters in my local gym wearing lifting belts. Sure, they seem like a good idea, but do they actually work? Michael Mirolli Seattle, Washington