Carefully Curated Triathlon News for February 13, 2025
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IN THIS EDITION…
- 8 super shoes banned by IRONMAN
- Can you gain muscle while losing weight?
- Science-backed warmup for better run performance
- 5 workouts for a more efficient pedal stroke
- Why walking intervals can lead to faster race results
WHY WALK
Coach Bryan Riley makes his case for why intentionally planned walking intervals during the triathlon run will often result in faster overall finishes.
By adapting the Galloway Method, popularized by age group marathoners, he offers 5 tips on how you can succeed with the run-walk strategy in your next race.
CIRCLES NOT SQUARES
Indoor cycling season is the perfect time to prioritize the quality of your pedal stroke. Better pedaling efficiency will make you faster on the bike.
Here are 5 workouts to make your pedal stroke more fluid and powerful.
Add them into your workouts now and soon you’ll be pedaling circles, not squares.
BOILED DOWN
Coach Faris Ksebati shares his philosophy for swimming faster freestyle.
He focuses on 3 crucial elements often associated with technical problems that can slow you down: body position, catch and breathing.
Follow along as he provides tips and cues you can immediately use to increase your swimming velocity.
SMART VALENTINE
The innovative FINIS Smart Goggle is a vital tool that tracks and discreetly displays key swimming data in the corner of the left lens without distracting your field-of-view.
You choose the metrics displayed in real-time… like stroke rate, lap splits, lap count, total time, rest intervals and more. It even integrates with Strava and provides analysis of your head position!
To celebrate Valentine’s Day and your love of swimming, the FINIS Smart Goggle is on sale at its lowest price ever. Plus, there’s no subscription fee.
Amazingly TriathlonWire readers get an additional 20% off the purchase of the FINIS Smart Goggle – and other world class swim gear – by using coupon code TRIWIRE at checkout.
GAINING WHILE LOSING
A question often asked is “Can I gain muscle and lose weight at the same time?”
Research indicates that the answer depends on how much of a caloric deficit you’re in. Even if you’re strength training, eating too few calories results in a loss of lean muscle mass.
For those aiming to achieve both goals, an energy deficit of less than 500 kilocalories per day seems to be optimal.
DYNAMIC PREVENTION
Consistency is required for triathlon success, and few things are as disruptive to training than a running injury.
Reduce the chances of injury by performing this proven 8-station routine called the Mattock Dynamic Warm-up.
Not only does it get you revved up for your workout, but it also improves range-of-motion and connective tissue elasticity… all of which enhance performance and help protect you from a sidelining injury.
QUICK HIITS:
- QR for the PR
With its new licensing and tech support deal with Quintana Roo, IRONMAN has launched its official bike partner program designed to attract more bike brands to its global triathlon series.
- Extreme Lean
Get a jump on your 2025 race weight goals with Dan Go’s Protein Sparing Modified Fast. This intense 2-week protein-focused diet will preserve muscle while pursuing your optimal body composition.
- Kick in the Head
Following its recent alignment with World Athletics’ shoe regulations, IRONMAN announced its list of 8 banned super shoes for 2025. All have a sole thickness greater than 40mm. No HOKAs – the series’ official shoe — are on the list.
