IN THIS EDITION…

  • 15 factors that truly impact triathlon performance
  • 3 guidelines for finding your ideal race weight
  • How to swim faster in rough open water
  • 6 hip mobility stretches for faster running
  • 3 workouts for hilly triathlons

ROUGH WATER

Elite open water swimmer and coach Adam Walker reveals several useful tips for mastering rough open water.

Learn why he prioritizes a low head and low recovery, and how he improves his balance and stability by maintaining a high shoulder.

In this video he demonstrates his roll-kick-pull technique and provides some cues to help you relax and swim faster… even in choppy conditions.

HILL YES!

Even if you’re a flatlander, you don’t have to avoid hilly triathlons.

Coach Steve Clark offers his 3 key interval sessions for a hilly race when there’s no hills to train on.

His workouts include big gear exercises, variations in cadence and treadmill repeats that will get you ready for the real climbs at the event.

THE BIG PICTURE

Triathlon is a complex sport.  It’s easy to get lost in the weeds of workout minutia while overlooking the macro issues that truly affect performance.

In this comprehensive podcast, coach Mikael Eriksson examines the 15 most underrated factors for faster triathlon performance.

By using this framework and focusing on what really matters, you can log steady progress – even during the rough patches – and get closer to achieving your potential.

FASTER, STRONGER SWIMMING

FINIS knows triathlon swimming.  That’s why they support dozens of tri clubs, partner with elite performers like Olympian Henri Schoemann and Hall of Famer Dave Scott, and sponsor the Podium Racing supertri team.

Innovative products like the FINIS Smart Goggle displays your real-time swim data in the corner of your field-of-view, so you can optimize every lap.

Their Tempo Trainer Pro is the world’s most popular tool for determining your ideal stroke rate.

And the FINIS swimmers’ snorkel and paddles are must-have gear for triathletes trying to refine all aspects of their stroke.

TriathlonWire readers get a 20% discount off all FINIS purchases by using the coupon code TRIWIRE at checkout.

JUST RIGHT

Determining your ideal racing weight is a complex topic for runners, cyclists and triathletes.

It can be tricky trying to align training and fueling so you arrive at the start line healthy and well-prepared for your best race.  One thing’s for sure: lighter weight is not always better.

Check out these 3 guidelines for optimal endurance nutrition.  They will help you find your sweet spot for performance and bodyweight.

HIPS DON’T LIE

Tight hip flexors – exacerbated by prolonged sitting and long hours on the tri bike – prevent glute activation and often result in knee and Achilles injuries.

The remedy is to practice Sarah Scozzaro’s 6 hip mobility stretches for long-distance runners.

Improving hip flexor mobility will immediately translate into better run performance.  Your stride will become longer and your gait more comfortable.

QUICK HIITS:

  • Do Your Own
    Former pro and master coach Grant Giles reminds us of a fundamental tenet of successful triathlon training: stop doing other people’s workouts.  Redirect your focus onto your own priorities and watch your results soar.
  • Choices, Choices
    After Taylor Knibb amazed us with her anchor leg in the Olympic triathlon mixed relay in Paris, she now faces a tough decision:  does she race at the IRONMAN World Championships in Nice, or compete in the UCI World Time Trial Championships in Zurich?
  • Jockey if Strapped
    No time for that workout?  Then hire a Strava Jockey to complete your run or ride.  At least then you won’t miss out on your kudos.  So, even if it didn’t happen, it might still be on Strava. (We can’t make this up.)