IN THIS EDITION…

  • 3 drills for better freestyle rhythm & momentum
  • 6 core exercises that produce faster tri run splits
  • Do your swim times stack up in your age group?
  • 3 training tactics to boost bike endurance
  • Does ground contact time matter?

BETTER THAN AVERAGE

Average swim times in 70.3 IRONMANs are slower than the average times in full-distance races.

This and other fascinating insights are revealed by coach Rory Buck in his analysis of age group triathlon swim performances.

Why is this important?  Because knowing where you stand relative to your age group provides the context necessary to make decisions about training priorities and goals.

STAYING POWER

If you’ve noticed your bike pace slowing in the last third of the race, then it’s probably time to improve your endurance.

While not complicated, it can be tricky… especially if (like most of us) you’re pressed for training time.

Coach Ryan Thomas outlines 3 proven ways to boost cycling endurance tailored for time-crunched age groupers.

FAST TO THE CORE

Triathlon is a strength sport, and stronger triathletes are particularly rewarded on the run.

Regardless of how fast you run when fresh, deep fatigue is quickly exposed soon after leaving T2.  It’s characterized by poor posture, a wobbly gait and a shortened stride.

To ensure a faster finish, check out veteran coach Amber Sayer’s 6 core exercises for stronger running.

They will provide the strength, mobility and stability needed for better triathlon running, and help you avoid the dreaded “Ironman Shuffle.”

HIGH PERFORMANCE SKIN

Despite all the benefits of triathlon, we frequently subject ourselves to excessive sun exposure.

Most of us understand the risk of skin cancer.  But sunburn suppresses our thermoregulation and ability to dissipate heat, potentially compromising performance.

Fortunately now you can prioritize skin health with the full line of products by Dermasport.

Designed for athletes, Dermasport protects, hydrates and repairs skin from excessive exposure to sun and chlorine.

Check out Dermasport’s complete skin care line for endurance athletes, and enjoy a 20% discount by using coupon code TRIWIRE at checkout.

TOUCH DOWN

Are you a glider or stomper?  The magic number that differentiates the two is ground contact time (GCT).   It’s a biomechanical metric that indicates your running efficiency.

GCT decreases as running speed increases.  The good news is you can train to improve it.

Lars-Christian Simonsen offers 3 methods and 4 cues for shortening GCT.  Reduce your GCT and you’ll improve your running economy.

IT’S THE PITS

Brenton Ford explains why a low, closed arm recovery is slowing down your freestyle.  It makes you feel like you’re slogging your way up and down the pool with no momentum.

Instead, improve the rhythm of your freestyle by showing your armpit as your arm comes over the water.  Ford calls this an “open recovery.”

Here are 3 drills to master the open recovery for faster and more streamlined swimming.  Add these to your warmup and soon you’ll be gliding through the water with less effort.

QUICK HIITS:

  • Sim Swim
    Ensure all your hard work in the pool translates to your next triarthlon with these 5 open water training drills by David Milner.  They’ll simulate race conditions and help improve your confidence and performance.
  • Rinny Recognized
    3x IRONMAN World Champion and former Kona course record holder Mirinda “Rinny” Carfrae has been inducted into the Ironman in Australia Hall of Fame.  Retired in 2023, Rinny continues in the sport as coach and television commentator.  Well done!