Carefully Curated Triathlon News for May 14, 2026
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IN THIS EDITION…
- Why Norwegian 4x4s fail (& what works better)
- 10 fundamental principles of triathlon training
- Squeeze the most from 20 minutes of training
- 5 bike workouts to improve durability
- Productive vs. destructive fatigue
FASTER FOR LONGER
In past editions, we’ve explained the concept of durability, which is your ability to maintain high performance despite accumulating fatigue.
Now coach Adam Pulford provides his blueprint for testing, analyzing and improving your durability. He also reveals how durability can be undermined by excessive high-intensity training.
Included are 5 bike workouts that will enhance durability, which could be your key to unlocking breakthrough IRONMAN rides.
SPLIT IT UP
20 minutes qualifies as “training.” You don’t need 90 minutes for it to count. Research shows that, when weekly volume is matched, short frequent sessions produce the same cardiovascular and strength adaptations as longer ones.
Mark Threlfall describes how 2 short rides a day (while commuting, for example) can advance your fitness in surprising ways.
Long rides are still critical. But daily split sessions are not consolation prizes… they deliver real gains for competitive triathletes.
NO MORE 4X4
Norwegian 4×4 intervals are used by elite runners some of the time, but are they right for you?
Daren Lake outlines 4 reasons why there are better ways to get faster, and offers 4 run sessions that are superior for building VO2max.
BACK TO THE BIG
By now you’ve probably heard about Craig “Crowie” Alexander’s amazing training camps at the Mauna Lani resort on Hawaii’s Big Island.
His next camp is on August 16-21. It’s the perfect chance to log quality miles in preparation for your autumn events, and train side-by-side with this amazing multi-time world champion.
Camp curriculum emphasizes the critical skills required for triathlon success and is personalized to meet your needs. Workouts are instructive, not hammerfests.
This camp will make you faster and also is loads of fun. What are you waiting for?
ENERGY MANAGEMENT
Constant fatigue is a critical signal, not a badge of honor.
Coach Andy Brodziak explains how to differentiate between productive and destructive fatigue with his 8 points for managing energy during IRONMAN training.
Backing off is a learned skill. Unfortunately the personality that’s too often drawn to triathlon is exactly the one that resists pulling back. Don’t be that athlete.
COMPOUNDING FITNESS
For busy amateurs, sustainable triathlon training is built on 10 foundational principles.
Conrad Goeringer explores how these tenets guide your training. He discovers that triathlon rewards consistency and patience.
Follow these principles to create a stable foundation, upon which your fitness will compound year after year.
QUICK HIITS:
- Rules of Iron
Avoid time penalties and reduce race anxiety by understanding the rules. Coach Wade Kammel deciphered the fine print and outlines the key takeaways of IRONMAN’s penalties and their consequences.
- Bike Checklist
Here’s a 10-point pre-event bike checklist that ensures equipment optimization so you can focus on race execution.
- Flipper
Finally master your tumble turns with Brenton Ford’s 10 tips for better flips. Learn this skill for more efficiency, breath control and speed.
