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In this January 11, 2012 free audio episode: Why Sweet Potatoes Are Better Than Regular Potatoes. Also: personal trainer credentials, setting race goals, bike to run equivalencies, tennis as triathlon training, can muscle fibers change type, ketoacidosis, and adrenal fatigue. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback.

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Special Announcements:

Wednesday, January 11 - 6pm PST - Official, FREE Tri-Ripped Workshop with Ben Greenfield - sign up at ustream to attend.

Thursday, January 11 - 11:59pm PST - The Tri-Ripped.com launch. Get it at www.tri-ripped.com

Thursday, January 12th - 6-7pm Pacific: "Eating For Endurance": In this USAT webinar, sports nutritionist Ben Greenfield will speak about proper endurance nutrition for anyone preparing for a long distance event; trail runners, triathletes, adventure racers, cyclists, paddlers, and epic hikers. You’ll learn how to fuel before, during and after your event, and set yourself up for success by eating smart. Sign up to attend.

Saturday, January 14 - 11am to noon - "Fat Loss & Fitness Open Forum" at Pilgrim's Wellness Institute in Coeur D' Alene, ID. Get more details at: www.pilgrimsmarket.com

Saturday, January 21 - 9am to 4pm - "Total Transformation Health Expo" in Rose Creek, California!

Ben is now logging his daily diet & exercise sessions at: www.bengreenfieldfitness.com/innercircle <--get in now for a buck!

Coming this Friday - "How Cell Phones Gamble With Your Brain: 7 Ways To Protect Yourself" - an interview with Devra Davis, author of Disconnect.

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News Flashes:

• This is why I worked my left leg a ton when my right knee was injured last month.
• Here’s a good reason to work on your running form.
• Why VO2 max & lactate testing shouldn’t be used a sole means of testing or tracking performance.

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Listener Q&A:

Audio Question from Keith: How do yams stack up against regular potatoes as a fuel during a long run.

Audio Question from Clienda: What credentials should she look for in a senior personal trainer.

Audio Question from Shawn: Advice on setting race goals for the coming year.

Audio Question from Matt: Is interested in how to swap a bike session for a running session (and vice versa).

~ Conversion factors for different cycling speeds: 10MPH=4.2, 15MPH=3.5, 20MPH=2.9, 25MPH=2.3, and 30MPH=1.9. Divide number of miles ridden by the conversion factor for your riding speed to tell you the equivalent miles of running at any speed. So for 20 miles on the bike at 10MPH, divide 20 miles by 4.2 and that results in the equivalent of 4.8 miles of running. This formula is for approximately 155 pounds. A larger cyclist would divide by a slightly higher number and a smaller cyclist, by a slightly lower number.

Question from Jan: I heard you also play some mean tennis. I used to play competitive juniors and collegiate tennis before I injured my knee. That's when I discovered running (which was my favourite cross training activity back then) and then I eventually moved on to triathlons. I've been getting the itch to pick up my racket again and play a tournament that the company I work for is organizing. I'm a little hesitant to do that since I have already started training for the 2012 tri season. Although my first "A race" is in May (standard distance) and the tennis tournament is in March. What do you think? Are there any benefits that I will gain from playing tennis? Or maybe I'm risking my tri season too much?

Carlos asks: Can you clarify something for me? When it comes to the muscle fibers we contain, can they actually change from one type to another OR do we just recruit one type more than the other based on the type of load?

Peter asks: While home for the holidays both my Mom and Dad commented that my breath smelled like alcohol. However, I had not had anything to drink that day or several days prior. As part of our investigation I tested my blood sugar with my Grandpa’s machine and the results were normal. My Mom concluded that my body was producing keytones because I am not consuming enough carbohydrates. Having researched keytones online I realize this can be a serious issue. I work out frequently, 5-6 days per week. Recently I have been lifting and will be starting to train for a full triathlon taking place in April. Can you help me understand more about keytones, how they’re caused, and how I can avoid this training/fueling error going forward in my active life.

Chris asks:My question is 2-fold, my dad has been struggling with what we believe to be adrenal fatigue. He has a whole host of symptoms and has been to all kinds of doctors over the past year and has had just about everything else ruled out. He has really worked on reducing stress and this has helped to some degree. Currently his diet is excessively high in carbs especially refined simple carbs. So, my first question is - do you have any specific diet recommendations for people with adrenal fatigue (supplements etc.), and secondly I am curious if you have written a book or have a good recommendation of a low-carb / whole-foods based diet for the general population. I am aware of your fuelling books for athletes but not sure if you have one for a non-athlete who really isn't concerned with fueling etc. One of the major issues with whole foods diet books that really bothers me is they seem to give fat a bad name.

Closing music from "Her Toothbrush" by Brock Skywalker. Available on iTunes or at CD Baby.

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