IN THIS EDITION…

  • 5 tips for an off-season swim training block
  • How double-threshold days make you a faster runner
  • 9 strength training guidelines for endurance athletes
  • Why comfort is the key to more bike speed
  • How to get the most from your power meter

COMFORTABLE SPEED

In part 1 of his excellent series on the 3 pillars of free bike speed, Mat Steinmetz explores the fundamental drivers available to all triathletes that can be optimized for faster riding.

In part 2 he details why finding and maintaining a comfortable position on the bike is key to unlocking more speed.

Apply his insights during the off-season to refine your bike fit, and you’ll emerge in the spring faster and more aerodynamic.

MAKE IT A DOUBLE

An advanced workout strategy that’s recently gained attention (thanks to the Norwegians) is called double-threshold training.

By executing two threshold workouts in one day, athletes can increase their overall threshold volume while reducing recovery time and injury risk.  Properly implemented, these sessions will increase speed and endurance.

Coach Jeff Gaudette explains the science behind double-threshold training and suggests how to incorporate it into your program.

POWER UP

Few tools are as effective for improving cycling performance than the power meter.

However, to reap its benefits, you must learn how to interpret your power data and apply it to your training.

In this article you’ll learn the difference between FTP and Normalized Power, and how to use these metrics.  You’ll also get some proven power-based workouts that will help you master this useful device.

HEAVY LIFT

With just 2 sessions per week, strength training can improve running economy and VO2max.

But how can we incorporate strength training into our program without compromising our core workouts?

Coach Laura Norris spells it all out in her 9 lifting guidelines for endurance athletes.  Finally you’ll have the confidence to add a minimum effective dose of weight training for maximum effect.

SWIM FOCUS

There’s no better time to work on your swimming than during the off-season.

Coach Conrad Goeringer shares how to improve your speed and technique with a concentrated training block.

Increasing your swim load now delivers gains that will carry over into next year.

QUICK HIITS:

  • One to Rule Them All
    If you had to choose just one strength exercise for distance running, then Dr. Matthew Silver believes it should be the Bulgarian split squat.  Here’s why…