IN THIS EDITION…

• 3 reasons why training slow makes you fast
• 6 training variables for quicker marathons
• The metric better than FTP for training zones
• 5 common breathing mistakes in freestyle
• How mobility, flexibility & strength work together

BREATH CONTROL

Coach Andrew Sheaff contends that if you haven’t fixed your freestyle breathing, then you’re wasting your time practicing other swimming skills.

To help you understand what constitutes proper breathing, Sheaff reviews the 5 most common breathing mistakes triathletes make.  Then he describes proven drills to help you finally master this fundamental component of freestyle.

ELEMENTS OF LONG

Founded in Kona in 1983, Zoot is the original triathlon brand.  Today it’s the global leader in technical and stylish multisports apparel.

Zoot offers a wide array of products for swim, bike and run, including Sam Long’s exciting new Elements Collection. 

Elevate your performance and style by upgrading to Zoot… and be sure to use coupon code TRIWIRE2026 for 15% off your next purchase!

ZONE DEFENSE

World renowned sports scientist Dr. Iñigo San Milan provides a clear and convincing defense of Zone 2 training.

He details the 3 reasons why “going slow makes you fast,” and explains how the frequency of Zone 2 sessions should vary through the different phases of each season.

Understanding what physiological and metabolic adaptations occur at different intensities will help you fine-tune your training and improve your performances. 

MAP TO SUCCESS

Solely focused on raising your FTP?  Then you might not reach your cycling potential. That’s because FTP is a measure of sustainable maximal power for 1 hour, and the typical triathlon bike leg is anything but a steady effort.

A better metric to focus on is Maximal Aerobic Power (MAP), the highest sustainable 1-minute power output.  MAP is the combination of 2 key metrics: the amount of oxygen your body can use and how much power you can produce with that oxygen.

Your FTP is largely dependent on your MAP.  Increasing your MAP not only will help raise your FTP, but will also improve your ability to perform well across the various real-life intensities of triathlon racing.

QUICK HIITS:

• Recovery Hack
  A recent study demonstrated that 4 weeks of creatine supplementation shortened recovery after intense training.  More available phosphocreatine results in more efficient muscle repair, allowing us to regain our full training capacity more quickly.

• Mobility First
  6x world champion Dave Scott explains how mobility, flexibility and strength work together, and why improving them will make healthier and fitter triathletes.

• Cherry On Top
  Just like the pro cyclists you see on TV, now you can guzzle tart cherry juice after finishing your next race, thanks to IRONMAN’s new recovery nutrition partner AMACX.