IN THIS EDITION…

• Indoor heat training for hot summer races
• 3 skills & drills for more speed in open water
• Sam Long’s key metric for driving better results
• How to train for & race hilly run courses
• Mark Allen’s technique for quieting the mind

HILLACIOUS

We all know uphills slow our run pace but, unfortunately, there’s a real physiological cost to downhill running, too.

In this eye-opening article Jeff Gaudette explains the science behind hill running and presents a simple formula for determining the cost per grade (while going uphill or down).

TLDR: the ups and downs of a hilly run don’t cancel out.  Learn the 2 reasons why a rolling course works against you.

SMOOTHER FUELING

UCAN’s proprietary LIVSTEADY SuperStarch is a low-glycemic, complex carbohydrate that provides athletes with smooth, long-lasting energy with no spikes and crashes associated with sugary gels and drinks

UCAN provides sustained fuel and sharp mental focus with no stomach upset… even during your most demanding training sessions.

Now is the perfect time to load up on everything you need as we head into the 2026 season.  TriathlonWire readers get 15% off (or more!) by using this link.

LONG METRIC

Pro triathlete and uber cyclist Sam Long explains why threshold is the most important metric for driving results.  He also shares his personal FTP testing protocol.

All his workouts – whether volume or intensity based – are designed with his threshold in mind.   As his threshold improves, so does his race pace for IRONMAN and 70.3.

TRIAL BY FIRE

We’ve frequently promoted the benefits of heat training, which include increased red blood cell volume, improvements in VO2max and FTP, and optimized sweat performance.

With recent upgrades to the CORE sensor, you can now reliably and safely perform heat training on indoor cycling platforms like Zwift.

If you’re planning to compete in a hot race this year, then integrating intentional heat training into your program makes sense.  It’s a proven performance booster.

QUICK HIITS:

• Winner’s Mindset
  6x IRONMAN world champ Mark Allen explores how mastering your mind is key to unlocking breakthrough performances.  He shares one of his proven techniques for quieting the mind when faced with the inevitable mid-race rough patch.

• Stop Eating Like a Teen
  During our mid-40s, our metabolism slows and we experience significant hormonal changes that often lead to weight gain.  Consider Dan Go’s 5 healthy food swaps to recapture your metabolic health.
  

• Pool Toys
  Coach Phil Mosley presents his 5 favorite swim accessories for improving your technique.  Included are reasons for choosing this gear and tips for getting the most from them.