SECRET TO FASTER CYCLING
Pacing is the key to an excellent performance on the bike leg. A well-executed pacing strategy is built on knowing your sustainable power for the distance being raced.
World masters champ and coach Dr. Auriel Forrester describes how to improve the 3 components that contribute to increasing your power: base fitness, aerobic fitness and race power. He also identifies the common mistakes made by triathletes – and dispels popular myths about power — that prevent athletes from achieving their cycling potential.
How many watts you can produce and how long you can sustain them are the key factors for improving your race performance. Use these tips to fine-tune a more effective training strategy that will increase your power, up your work rate and improve your results.
MAKING STRIDES
Run cadence continues to be a popular topic among triathletes who are interested in running faster and reducing injury.
We often observe elite runners perform at 180 steps per minute. While this might not be realistic for you, what’s likely is that your running economy will benefit from increased turnover.
We know that a slower cadence increases the braking effect caused by longer contact time on the ground (overstriding is not commonly an issue with long distance triathletes).
Raise your average cadence by 10 bpm and you’re more likely to achieve a midfoot strike, which reduces contact time. This also reduces the loading force on your knees, hips and back. All of which promotes faster, healthier running.
CBD 101
Unless you live under a rock, it’s impossible not to notice the tidal wave of CBD products that have swept through the sports nutrition world.
The newest category of sports supplement, CBD is touted as a veritable cure-all. Various CBD formulations are claimed to tame inflammation, improve sleep and recovery, reduce pain and improve mindset.
CBD was removed from WADA’s banned substance list in 2018, but other cannabinoids remain prohibited for athletes. With persistent questions related to product quality, labeling accuracy and inconclusive research, triathletes owe it to themselves to be informed if they choose to use CBD.
Check out this overview about what we know (and don’t know) about cannabidiol for athletes.
DIAL IN YOUR NUTRITION
Champion triathletes like Tim O’Donnell and Katie Zaferes fuel their winning performances with UCAN. It provides long-lasting energy without stomach distress, or the spikes in blood sugarassociated with sugary sports foods.
UCAN’s patented SuperStarch® delivers a steady-release of carbohydrates without sugar or stimulants, allowing you to avoid GI disasters that are all too common in long course triathlons.
Readers of TriathlonWire receive 15% off of all UCAN purchases by using this link. Check out their complete line of drinks, energy bars and snacks today!
LEARNING TO REID
There’s much to learn by examining the habits and strategies of triathlon greats. One such source of champion’s knowledge is Canadian Peter Reid. In the 7 years from 1998 through 2004, Reid won the Hawaii IRONMAN 3 times and was runner-up 3 times.
When Peter speaks, we listen. In this article he shares 8 principles that guided his extraordinary career.
Just like Reid, these tips are straightforward and logical… but you’ll probably discover that you can apply a few to your own training for better results.
HOMEMADE AERO
If you watched CHALLENGE Daytona, hopefully you saw 23-year-old pro Magnus Ditlev detonate the bike course with the fastest split of the day. His cycling has been called “stunning” and “crushing”.
Most surprising, however, is that he is without a bike sponsor and, with the help of his coach, figures out his bike position on his own.
It’s especially fascinating to study his homemade cockpit, which creatively utilizes cardboard, duct tape and a chunk of old yoga mat to create a set-up that’s 5 watts faster than store-bought aerobars. Ditlev claims that it’s more comfortable, too.
Remember that the next time you complain about your top choice of gear being out of stock!
QUICK HIITS:
- Just Had to Tri
A Kuwaiti athlete ignored Taiwan’s 14-day quarantine requirement in order to participate in an IRONMAN 70.3. Assessed a $35,000 fine for shirking the rules, there was no word if he earned enough prize money to cover the penalty. - Let’s Du Europe
In response to the lack of pool access caused by pandemic lockdowns, Ironman Europe is allowing athletes to skip the swim in their 2021 races. Entrants have until 14 days prior to their event to choose only to bike and run… and, once made, their decision cannot be reversed. Hopefully this will stem the cancellation of race entries and ease athletes back into racing. - Well Suited
Wetsuit expert Karen Sing offers comprehensive advice on the care and feeding of your neoprene swimwear in this guide published on Slowtwitch. Wetsuits are expensive but — by following these tips — should last many season.
