IN THIS EDITION…
- Open water stroke rate
- Building better cycling endurance
- Improve your downhill running
- VO2Max sessions on the bike
- Master your recovery nutrition
AFTERFUELING
Refuel, Repair, Rehydrate and Rest… Have you mastered the 4 R’s of recovery nutrition?
If you still have questions about how to optimize your post-exercise nutrition, then spend time with this extensively cited article by Supersapiens.
Learn why your first priority following a workout is glycogen replenishment, and distinguish between the two critical phases of its resynthesis.
Understand the role of protein, and its synergistic effect with carbs post-exercise (This is high level stuff!)
Finally, adopt practical guidelines for dosing carbohydrates and protein, based on your exercise intensity and duration.
Remember: recovery from one session aids your preparation for the next… and this will help you gain confidence and consistency in your recovery nutrition.
BIKE GO BOOM
Why do the wheels come off for so many triathletes at about 120 km (or 75 mi) into the bike leg?
As is often the case, it boils down to the wrong training. Most triathletes perform at least one long, endurance ride each week. But steady-state efforts are not enough, since they only activate 20-30%of your muscle fibers.
So, if that’s how you’ve trained, then – at about 120 km – expect to fatigue, lose efficiency and slow down… drastically.
We can prevent this by reformatting our long rides. Even better, it doesn’t require more time in the saddle.
Learn 2 great methods for activating more muscle fibers on the bike to sustain performance for 112 miles. After putting them into practice, you’ll soon be finishing your triathlons stronger than ever.
OPEN WATER STROKE RATE
Swimming fast depends on two key factors: stroke rate and distance per stroke. Frequently triathletes focus on the latter without attending to the former.
Top triathletes typically have a stroke rate between 80 and 95, whereas age groupers might find themselves in the 50’s and 60’s.
How do you find your ideal stroke rate for open water? And why does it matter?
Use the method developed by Coach Brenton Ford. Perform 7x 100m, increasing the stroke rate and recording your stroke count in each set (using a FINIS Tempo Trainer makes this easy to track).
You’re looking for your best combination of stroke rate, speed and perceived exertion. This will be a good estimate of your 70.3 or full distance race pace.
As your fitness increases and technique improves, so will your “sweet spot” stroke rate, so consider conducting this test once per month.
PADDLE PERFECTION
The swim scientists at FINIS are obsessed with designing the world’s best swimming accessories. That’s why they offer 9 different types of swim paddles, each engineered for stroke enhancements specific to any swimmer.
You know what they say: it’s always easier if you use the right tool for the job.
There’s never been a better time to try their cutting-edge products than during the FINIS Paddle Sale, taking place now through April 30.
And – as always – TriathlonWire readers can snag an extra 20% off by using the code TRIWIRE at checkout.
So what are you waiting for? Everyone in the pool!
DOWNHILL SPEED
If a hilly race is in your future (St. George triathletes, we’re lookin’ at you), then you should aim to improve your downhill running.
Running downhill can cause plenty of muscular damage – including excessive eccentric contractions and neuromuscular fatigue — if you haven’t specifically prepped for it. Additionally running downhill is a skill that, if practiced, can pay dividends in your race.
What’s strange and encouraging is it only takes a couple bouts of downhill training to induce a protective effect from muscle damage.
Inoculate yourself from the damage of racing downhill by intentionally training on the hills and staying consistent with your strength work.
MAX BIKE
German pro and 70.3 specialist Andi Boecherer shares one of his favorite HIIT cycling workouts.
This 90-minute bout is efficient and intense. It’s built around multiple 30-sec interval sets for a challenging VO2 Max session.
Consistent with the theme of the previous cycling article in this edition of TriathlonWire, the purpose of this workout is to obtain more muscle recruitment. The result is improved aerobic performanceand higher resistance to fatigue.
Crank it up!
QUICK HIITS:
- Earn the Right
Some of the greatest endurance athletes of all time had a few misfires before establishing their winning streaks. Enjoy this conversation between 49-time Boston Marathon finisher Dave McGillivray and 6x Hawaii IRONMAN World Champion Mark Allen about perseverance, grit and earning the right to compete.
- Tale of the Tail
How do you choose between a long-tail or stubby aero bike helmet? This video from GTN compares wind tunnel data with practical testing results to help you make the right decision.
- Sadistic in the Arena
Be sure to check out this Saturday’s Arena Games Triathlon powered by Zwift (the live webcast is free). Brought to you by the folks at Super League, the Arena Games blends virtual and IRL racing for an immersive viewing experience that competitors call the most painful races of their lives.
