Carefully Curated Triathlon News for September 25, 2025

IN THIS EDITION…

  • Strength training for more cycling power
  • 3 foam rolling myths (and how to roll effectively)
  • How much protein do athletes really need?
  • 23 sequential tips to master your freestyle catch
  • What it really takes to qualify for Boston Marathon

HERE’S THE CATCH

An effective freestyle catch unlocks maximum propulsion, efficiency and speed, but learning it can be confusing.

In this definitive guide, Brenton Ford walks us through 23 sequential tips, cues and insights for mastering the catch.  Use it to refine and improve your technique for breakthrough improvements.

HILLS VS. TEMPO

Hill repeats or tempo runs… which is better for boosting marathon speed?

Of course, both types of workouts are potent tools for building pace and endurance.

Explore the benefits of each and learn when to schedule these sessions into your next training cycle.

WATTS FROM WEIGHTS

Did you know that the right strength training program can add 15 to 50 more watts to your power output next season?

Coach Frank Overton explains why weightlifting works for cycling performance, and precisely outlines how to combine gym with on-the-bike strength training for meaningful improvements in FTP.

PICK IT UP

Many triathletes overthink their freestyle stroke.  Trying to focus on too many cues can cause stroke rate to drop and deadspots that kill speed.

Preserve and increase your stroke rate by training with the FINIS Tempo Trainer Pro.  This unobtrusive underwater metronome will help to raise your turnover to 35 strokes per minute (or higher). Doing so will smooth out your power curve and increase efficiency.

A higher turnover is more conducive for success in the open water where heavy traffic, waves and chop frequently disrupt your forward momentum.

TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout. Get on it!

ROLLING REALITY

Foam rolling does not break up adhesions in your fascia and should not be used directly on the IT band.  However it does offer enough benefits to be included in your recovery routine.

Jeff Gaudette reveals why foam rolling really works, and why it’s better than static stretching.   Follow his 2 simple foam rolling protocols for mobility improvements in the quads, glutes and hamstrings.

ENOUGH?

Dr. Peter Attia cuts through the debate about protein, and provides science-backed recommendations on how much daily protein athletes should consume.

He explains why the Recommended Dietary Allowance (RDA) for protein is too low for athletes like you.  If you train vigorously and want to optimize recovery, then this is a must-read.

QUICK HIITS:

  • Pendulum has Swung
    Of the 15 fastest pro run splits in the 2025 IRONMAN World Championships in Nice, FRA, none of them were performed in Nike super shoes.  In contrast ASICS were worn by 5 of the fastest, including winner Casper Stornes.
  • Brisk in Boston
    To secure a bib for the 2026 Boston Marathon, runners needed to better their age group qualifying standard by at least 4:34 minutes.  That leaves over 8,900 athletes who ran better than their BQ time on the sidelines.