IN THIS EDITION…
- Are group rides making you slower?
- Free your hips for more run speed
- Proper pull buoy for stronger pulls
- More carbs… but not all the time
- Super-efficient bike training
3 FOR THE BIKE
The best IRONMAN triathletes are experts in time management. They know how to allocate their limited training time for maximum efficiency.
This is particularly important in your cycling. Intentional bike sessions ensure that you’re training the right energy systems and accumulating the necessary training load without wasting precious hours on sloppy efforts.
Coach and exercise physiologist Dr. Aris Myrkos offers up his proven framework for structuring your training with his 3 critical bike workouts for IRONMAN.
His approach is designed to optimize your FTP, oxygen uptake and fat oxidation.
Use his guidelines and sample workouts to take your long-distance bike performance to the next level.
GAINS LOST FROM GROUPS
Riding with others is fun, but it means our training is less structured. If we always end up winging it with the group, then we need to know: is riding with others hindering our progress?
In this video elite cyclist and coach Dylan Johnson examines whether or not you’d be a stronger rider by training alone and sticking to your plan.
It’s widely accepted that 80% of your training should be conducted at lower Zone 2 aerobic intensities, which is between 55% and 75% of your FTP. Group rides usually spike your efforts into the red, eliciting a stress response from your body’s autonomous nervous system. Do this too frequently and you’ll lose out on your desired fitness gains.
Johnson explains the science behind this, and why you should save your hard efforts for when they matter most. He also offers practical suggestions on how to combine the fun of group rides with the importance of following your training program.
BAD BUOY
The ubiquitous pull buoy can be found in the swim bag of nearly every triathlete. But are you using it correctly?
Coach Andrew Sheaff shares his insights on how a pull buoy can improve your swimming, and not serve as a crutch that prevents learning proper body position.
A pull buoy isolates arm movement, and Sheaff describes 3 swim sets that will help you focus on technique and stroke count.
He also includes a simple but effective dryland drill to prime the set-up of your catch. Transfer this movement pattern into the water when swimming with a pull buoy, and experience immediate improvement with your high elbow set.
TRAVEL LIKE A PRO
Traveling to IRONMAN events is expensive.
Wouldn’t you rather be spending your hard-earned money on gear and training, rather than pricey airfare and hotels?
That’s why we’re excited to introduce you to TripBeat!
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For a limited time you can claim your free 60-day trial of the premium version of TripBeat – where you’ll save up to 60% on hotel stays – with the activation code Triwire60. Use it for two months with no cost or obligation.
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See you at the races!
FROM THE HIPS
If you’re looking for more running speed, then improve your hip mobility.
Your ability to move your hips through their full range of motion has a direct impact on stride length and running cadence.
Tight hip flexors impinge your movement and inhibit your speed. You’re literally fighting your body with every step.
In contrast stronger, more mobile hip flexors will enhance knee drive, stabilize your gait and even relieve lower back pain.
Begin to unlock your hips – and improve your running speed – with this sequence of 6 mobility exercises by coach Meg Takacs. Perform them before every run and you’ll be rewarded with a more efficient, freer and faster pace.
MAXIMUM INTAKE
Anyone who follows elite long-distance triathlon racing has heard about the trend towards high-carb fueling.
As research accumulates, the science indicates that upwards of 120g of carbohydrates (or 480 calories) per hour not only enhances performance but also facilitates faster post-event recovery.
But can motivated age groupers like us apply this science to our own training and racing without causing race-ending stomach problems?
According to Dr. Alex Harrison the answer is “yes,” but with caution. In this article he explains when to implement a high-carb fueling strategy in training, and how to avoid the potential pitfalls of this aggressive nutritional approach.
Unsurprisingly the devil is in the details, and Harrison will help you decide if high-carb fueling is right for your fitness level and performance goals.
QUICK HIITS:
- Happy Ending
To supercharge your gains after completing a challenging indoor bike workout, immediately perform this brief 6-exercise core strengthening routine before hitting the showers. It will increase your stability required to apply more force to the pedals.
- Road to Paris
Triathletes keen to qualify for the 2024 Olympic Games in Paris will kick off their WTCS series this weekend in Abu Dhabi. Catch all the action – including the return to short course racing of Katie Zaferes (USA) and Gustav Iden (NOR) — on the TriathlonLive webcast, BBC and other outlets.
- Finessing Your Plan
Although originally written for marathoners, coach Greg McMillan’s 7 tips for managing your training plan is also appropriate for triathletes. Combine his sage advice with a bit of finesse and common sense, and you’ll arrive at the start line in peak shape.
