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IN THIS EDITION…

• 3 plyometric moves to improve your running
• Harness the power of hip rotation for faster freestyle
• Lucy wants to send you a personalized video
• Master your marathon pace with the 10/10/10 method
• 5 tips for optimal bike fueling

GOLDILOCKS FUELING

If we try to emulate the calorie intake of the pros, it too often leads to nausea, GI distress and a squandered race. Simply put: our caloric needs are different because we don’t race at their intensity.

To help you formulate a personalized nutritional strategy for the bike, Chris Carmichael lays out his 5 tips for calculating fueling needs for rides of any length.

Follow his guidelines and you’ll not only ride better, but you’ll also recover faster, too.

FAST FASHION

Founded in Kona in 1983, Zoot is the original triathlon brand.  Today it’s the global leader in multisports apparel, producing the world’s most technologically advanced and complete product line for triathletes.

It’s only fitting that Zoot and IRONMAN have joined forces, redefining triathlon wear with the exclusive IRONMAN Collection.

Designed to elevate performance, the IRONMAN Collection will lift your most demanding training and racing to new heights.  Plus, it looks amazing!

Experience cutting-edge technology, style and comfort… Upgrade to the Zoot IRONMAN Collection today.

PERFECT 10

Improve your race execution with the proven 10/10/10 method for marathon pacing.

As coach Elisabeth Scott describes, this strategy breaks the event into 3 approximately equal chunks, each with its own priorities and cues.

By using this strategy you’ll start the run with a definitive plan that will bolster your confidence and increase your chances of a PB.

GET HOPPING

Plyometrics are an important component of strength training.  Performed properly they increase reactive speed and improve tendon health… All of which contribute to enhanced running economy when fatigued.

Dr. Lauren Lynass takes a deep dive into plyometrics for endurance athletes, and presents 3 bodyweight exercises that will make you a stronger and more economical runner.

This is some of the best instruction we’ve seen on how to perform plyometric exercises safely and effectively.  Let’s get hopping!

QUICK HIITS:

• From Lucy with Love
  Need a special gift for a triathlete in your life?  Then book them a one-of-kind personalized video message from world champion Lucy Charles-Barclay.  This unique service is offered through Cameo, and all proceeds benefit the Challenged Athletes Foundation.

• Beached Rings
  The IOC confirmed that the 2028 Los Angeles Olympic triathlon will be hosted by the historic oceanfront community of Venice Beach.  The marathon and road cycling courses will also start there.

• Iron Optimism
  The results of IRONMAN’s latest survey highlight overall global growth of long-distance triathlon.  Significantly there were increases in registrations among Iron rookies and in the critical demographic of triathletes under 30 years of age.

IN THIS EDITION…

• 4 tips for mastering the high elbow set
• How to cope with hot early season races
• 5 track workouts for faster run splits
• 7 core exercises for triathletes
• 21 upgrades for instant bike speed

UPGRADED SPEED

Leave no stone unturned in your quest for more speed with Jason Richardson’s 21 top tri bike upgrades.

Each tip is substantiated with supporting information and includes the estimated range of watts that can be saved with each modification.

NEXT LEVEL FUELING

UCAN’s proprietary LIVSTEADY SuperStarch is a low-glycemic, complex carbohydrate that provides athletes with steady, long-lasting energy without the spikes and crashes associated with sugary gels and drinks.

With zero sugars and zero stimulants, UCAN provides sustained fuel and supports sharp mental focus throughout the race with no stomach upset.

Trying UCAN for the first time?  Then check out their amazing Starter Packs, which offer a variety of the most popular products and flavors.

As always TriathlonWire readers get 15% off all UCAN purchases by using this link.  Check out their complete line of drinks, gels, energy bars and snacks today!

EARLY HEAT

Early season racing can feel like a shock to your system, especially if the weather is hot.  High temperatures negatively impact performance, but there are steps you can take to prepare for the heat. 

Coach Andrew Woodroffe outlines 3 proven methods to prepare for hot triathlons that you can implement immediately.

He also details the 3 most common mistakes to avoid during your heat acclimatization.

TRI CORE

If you find it difficult to make time for the gym, then consider these 7 core exercises for triathletes by coach Laura Marcoux that can be performed at home.

Core training engages multiple muscle groups for a quick and balanced workout and reinforces efficient functional movement patterns, while building strength and preventing injury. 

QUICK HIITS:

• Tired Again
  Bike tires continue to evolve.  To help you stay current and ensure you’re getting the fastest ride, check out Simon von Bromley’s review of the 12 best tires of 2025.

• Still #1
  Just when it looked like Zwift was getting dropped by upstarts like Rouvy, it announced an incredible collection of new enhancements including outdoor ride tracking, fresh routes and new device support.  Ray Maker explains all.
  

• Smooth is Fast
  Triathlon transitions provide two low-cost opportunities to cut critical seconds off your final race time.  Perfect your T1 and T2 with these 10 tips for smoother, faster transitions.

BETTER AERO

Optimize your aero position, and you could ride up to 1 hour faster in a full-distance triathlon than another cyclist pushing the same watts.

Overcoming air resistance is your biggest challenge on the bike.  Coach William Ritter provides his 10-point checklist for achieving a better aero position, which will help you become a slipperier – and faster – rider.

PULL POWER

FINIS understands the unique needs of triathletes.  Since 1995 they’ve produced innovative tools that will make you a faster triathlon swimmer.

We love their 5 different center-mount snorkels that stabilize your head for precise stroke mechanics and body alignment.

Their Freestyler paddle is always in our gear bag, designed to reinforce a good catch, pull and finish. It’s a game-changer for open water swimmers like us.

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

QUICK HIITS:

• Legal Stacks
  With all the recent press on banned super shoes, here’s a summary of the top carbon-plated options that will enhance your run but won’t get you DQ’d. 

• Half Speed
  Lock in a faster half marathon result with this race-pace interval workout that sharpens your cardiovascular system and entrains a higher leg turnover.

• Lionel’s Day at the Beach
  Defending champ Lionel Sanders has raced the IRONMAN 70.3 Oceanside many times.  Join him as he presents his tips for mastering this challenging course (such as why he recommends bringing a goggle bag and how to manage the cold race start).

IN THIS EDITION…

• 3 tips for capturing more downhill run speed
• How to overcome 14 common raceday challenges
• 5-point checklist for streamlined, balanced freestyle
• Yes! You can increase your VO2max
• 9 bike training mistakes slowing you down

PEDALING PROBLEMS

You spend up to 50% of your training time on the bike.  Make sure you’re getting the most from your hours in the saddle by avoiding these 9 common training mistakes made by many cyclists.

Coach Andy Turner discusses each of these pitfalls in detail, and provides practical tips for overcoming them.  Follow his guidelines to lock-in your continued progression.

GOALS & TARGETS

As we approach the heart of the 2025 racing season, TriathlonWire is interested in learning about your training goals and racing plans.

Please complete this brief 1-minute survey.

Your answers will help ensure that we continue to provide the information that’s most important to you.

Thank you!

MAXED UP

Old-school thinking taught us that VO2max was genetically predetermined and couldn’t be changed.  That was wrong.

It turns out that VO2max is trainable and can be improved by up to 20%.

Jim Rutberg explains why increasing VO2max is critical for peak performance, especially for athletes over the age of 40.  He also provides valuable examples of workouts that improve VO2max, and how to effectively schedule them into your weekly program.

RACE SMARTS

Knowledge is power.  By intentionally anticipating raceday problems, you can devise strategies for calmly overcoming these issues if they occur during your event.

Such pre-race preparation will help you identify your weak spots and give you the opportunity to fix problems before they occur.  Doing so will bolster your confidence, which will serve you well during the event.

Here are 14 race-day scenarios that can derail your performance, and tips for managing them.

QUICK HIITS:

• AccuTrack
  We’re awash in training data, but can you trust it? Check out this meta study that evaluates the accuracy of 24 brands of fitness trackers.  The wide variation of results will shock you.

• High Set
  Does your freestyle technique need help? Try these 2 simple self-correcting drills to establish your Early Vertical Forearm (EVF).  All you need is a medium-sized pull buoy.

• Peak Performance
  Although somewhat of a fledgling triathlete, IRONMAN CEO Scott DeRue is an accomplished endurance athlete.  He reached new heights – literally – by completing the 7 Summits Challenge: climbing each of the highest mountains on every continent.

IN THIS EDITION…

• Fix these 5 freestyle flaws first
• Adaptogens that can boost your performance
• 5 pro tips for dominating windy bike courses
• How slower training results in faster marathons
• 6 essential workouts for IRONMAN 70.3

BREEZY SPEED

Headwind, tailwind or crosswinds? Former pro TJ Tollakson reveals his 5 tips for riding faster and more confidently in high winds.

Tollakson implores you to stay in your aero bars, no matter the conditions… not on the cowhorns.

He explains how to construct a power plan for windy race courses, exploit “legal drafting,” and provides other useful tips that will help you when the wind is howling.

NEXT LEVEL FUELING

UCAN’s proprietary LIVSTEADY SuperStarch is a low-glycemic, complex carbohydrate that provides athletes with steady, long-lasting energy without the spikes and crashes associated with sugary gels and drinks.

With zero sugars and zero stimulants, UCAN provides sustained fuel and supports sharp mental focus throughout the race with no stomach upset.

If you’re trying UCAN for the first time, be sure to check out their amazing Starter Packs, which offer a variety of the most popular products and flavors.

As always TriathlonWire readers get 15% off all UCAN purchases by using this link.  Check out their complete line of drinks, gels, energy bars and snacks today!

ADAPT & PERFORM

Sports nutritionist Elizabeth Inpyn makes the case for a class of supplements known as adaptogens.  These natural compounds gently help regulate your body’s stress response.

Used for centuries in traditional medicine, their unique characteristics make them particularly valuable for athletes.  Here are 5 benefits of adaptogens for sport.

FREESTYLE 5

Beginner or seasoned master, you can improve your freestyle technique. If you’re ready to level up your stroke, then start with these 5 common swimming mistakes and how to fix them.

QUICK HIITS:

• Average, Good or Exceptional?
  Elite runners complete the half marathon astonishingly fast, but what’s a good time for age groupers?  See how your pace for 13.1 miles stacks up here…

• 6 for 70.3
  Coach Lance Watson outlines 6 essential workouts that you should be doing to optimize your fitness on race day.  If you have an IRONMAN 70.3 on the calendar, then these are for you.

• Race to the Bottom
  A comfortable saddle allows you to stay in an aero position longer, making you a faster cyclist.  Here’s a comprehensive review of the best triathlon saddles of 2025.

ESSENTIAL GEAR

In 1995, FINIS revolutionized swim training by introducing the first center-mount snorkel. Since then, it’s become an essential tool for improving freestyle technique.

By stabilizing your head, a swim snorkel allows you to focus on precise stroke mechanics and body alignment.

FINIS offers 5 different snorkels to choose from, all with unmatched comfort and stability. You’re guaranteed to find one that’s perfect for you.

Be sure to use coupon code TRIWIRE at checkout for 20% off your purchase of snorkels or other essential swim gear for triathletes.

LONG WITH LONG

It’s hard not to notice American pro Sam Long’s newfound commitment to YouTube, and we think his triathlon tips and insights are pretty darn good!

In this episode join Sam describes his 3 strategies for more effective long runs.  They’re guaranteed to improve the productivity of Sunday’s signature workout.

BRAIN TRAIN

With training volume reduced during the pre-race taper, it’s easy for athletes to be swamped with anxiety and self-doubt.

Coach Greg McMillan reveals 4 methods for helping athletes avoid negative thinking and strengthen their self-confidence.

Remember: you’re training your body and brain, so don’t neglect the importance of proper mindset if you want to reach your performance potential.

QUICK HIITS:

• Off-Season Session
  Coach and former pro Ben Bright offers up his favorite 12 bike and 11 run sessions that will spice up your off-season and lay the groundwork for the races ahead.

• Length, Volume and Draft
  IRONMAN announced significant new rule changes, including shortening the penalties for drafting, constraining total on-bike volume of water bottles, and limiting the length of aerobars.  Study up!

• Cursed Performance
  Recent research confirms that swearing improves performance during short, intense efforts.   For example, cursing helped increase cycling power by over 4%.  Learn the mechanisms behind blue outbursts here.

IN THIS EDITION…

• 6 marathon workouts that lift your pace
• Hasten your recovery with carbohydrate timing
• 3 freestyle sets that translate to faster racing
• Sam Long’s views on volume vs. intensity
• How to lock in your ideal bike race pace

SWEETSPOT SPEED

Have you thought about how your bike training translates into race pace?

Remember: your ultimate goal is to get off the bike then nail your fastest possible run.

In this comprehensive article Taren Gesell explores how to determine your optimal cycling race pace.  He also provides tips on how to flawlessly execute your bike pacing strategy during the event.

LONG’S SHOT

US pro Sam Long shares his philosophy on training volume versus intensity.

According to the Big Unit, you can partially shortcut the need for big volume by carefully increasing intensity.  The trick is to know what load you can handle.

However, his opinion on what you can – and can’t — achieve with just 10 hours per week of training might have you reevaluating your goals.

6 FOR 26

If you’re only logging long, steady miles while preparing for your next marathon, then you’ll never reach your potential.

Incorporate Andrew Simmons’ 6 speed-based marathon workouts into your build-up, and you’ll produce a faster race.

QUICK HIITS:

• Triathletes Have Spoken
  After surveying over 48,000 participants, IRONMAN announced its 2024 Athletes’ Choice Awards.  See which events came out on top, as judged by the athletes who raced in them.

• Horses for Courses
  Thanks to this new app, you can quickly identify the fastest bike in Zwift for any course and athlete.  Choosing the right bike matters.  For example, on the popular Tempus Fugit route, the optimal equipment can save you about 1:30 min compared to standard gear.

• Plates and Stacks
  Here’s a thorough explanation of why certain running shoes are banned from competition.  Officials are concerned with stack height and the configuration of midsole plates.  Then, see if your favorite racing flats are on the latest prohibited shoe list.

QUICK HIITS:

• 70.3 Speed
  Master coach Grant Giles shares this structured swim set designed specifically for 70.3 IRONMAN racing.  It provides the ideal mix of pace control and intensity to keep you focused and engaged.

• Tri Trends
  Industry insider Thom Richmond took a deep dive into USA Triathlon’s Impact Report and delivers an independent analysis of the health and growth trends of triathlon in America.  It’s interesting reading.
  

• Welchy’s World
  Enjoy Mike Reilly’s entertaining interview with one of triathlon’s biggest personalities, Greg Welch.  Mike catches up with this multi-time world champion in a show that you don’t want to miss!

IN THIS EDITION…

• 8 super shoes banned by IRONMAN
• Can you gain muscle while losing weight?
• Science-backed warmup for better run performance
• 5 workouts for a more efficient pedal stroke
• Why walking intervals can lead to faster race results

WHY WALK

Coach Bryan Riley makes his case for why intentionally planned walking intervals during the triathlon run will often result in faster overall finishes.

By adapting the Galloway Method, popularized by age group marathoners, he offers 5 tips on how you can succeed with the run-walk strategy in your next race.

SMART VALENTINE

The innovative FINIS Smart Goggle is a vital tool that tracks and discreetly displays key swimming data in the corner of the left lens without distracting your field-of-view.

You choose the metrics displayed in real-time… like stroke rate, lap splits, lap count, total time, rest intervals and more.  It even integrates with Strava and provides analysis of your head position!

To celebrate Valentine’s Day and your love of swimming, the FINIS Smart Goggle is on sale at its lowest price ever.  Plus, there’s no subscription fee.

Amazingly TriathlonWire readers get an additional 20% off the purchase of the FINIS Smart Goggle – and other world class swim gear – by using coupon code TRIWIRE at checkout.

GAINING WHILE LOSING

A question often asked is “Can I gain muscle and lose weight at the same time?”

Research indicates that the answer depends on how much of a caloric deficit you’re in.  Even if you’re strength training, eating too few calories results in a loss of lean muscle mass.

For those aiming to achieve both goals, an energy deficit of less than 500 kilocalories per day seems to be optimal.

DYNAMIC PREVENTION

Consistency is required for triathlon success, and few things are as disruptive to training than a running injury.

Reduce the chances of injury by performing this proven 8-station routine called the Mattock Dynamic Warm-up.

Not only does it get you revved up for your workout, but it also improves range-of-motion and connective tissue elasticity… all of which enhance performance and help protect you from a sidelining injury.

QUICK HIITS:

• QR for the PR
  With its new licensing and tech support deal with Quintana Roo, IRONMAN has launched its official bike partner program designed to attract more bike brands to its global triathlon series.

• Extreme Lean
  Get a jump on your 2025 race weight goals with Dan Go’s Protein Sparing Modified Fast.  This intense 2-week protein-focused diet will preserve muscle while pursuing your optimal body composition.

• Kick in the Head
  Following its recent alignment with World Athletics’ shoe regulations, IRONMAN announced its list of 8 banned super shoes for 2025.  All have a sole thickness greater than 40mm.  No HOKAs – the series’ official shoe — are on the list.

IN THIS EDITION…

• How to convert your fitness into freestyle speed
• 7 reasons why you need Zone 3 workouts
• Science-based benefits of taking time off
• 5 progression run workouts for faster finishes
• Should triathletes drink tart cherry juice?

PROGRESS IS PERFECT

One of the most effective workouts in your training toolbox is the progression run.  Performed properly, it builds endurance, speed and grit.

Here are 4 key benefits of progression runs as described by coach Amber Sayer.

Be sure to try these 5 progression run workouts designed to have you finishing faster in your next race.

CHERRY ON TOP

With uber cyclists Jonas Vingegaard and Tadej Pogacar seen swilling it at the finish line, tart cherry juice has returned to the spotlight as a possible ergogenic aid.

For triathletes, its apparent effect on accelerating recovery could be helpful, but its greater value might be as a sleep aid.

Learn how the polyphenols and other compounds found in tart cherry juice can improve the quality and quantity of your sleep.

DOWN TIME

In this fascinating study, researchers found that a 53-year-old triathlete – who hadn’t taken more than 2 weeks off in 30 years (!!!) — improved his performance markers by 5% after rebounding from a period of detraining.

This suggests that varying the intensities during macro training cycles is vital for continued progress.  Don’t fear a little time off!

QUICK HIITS:

• Lux Boot Camp
  3x Hawaii IRONMAN World Champion Craig “Crowie” Alexander has a few spots remaining in his upcoming training camp on the Big Island.  After each day’s work, recovery in luxury at the 5-star Mauna Lani Resort, the camp’s host.

• Rocket Power
  Body Rocket, which manufactures a device that measures your aerodynamic efficiency while riding your bike, just announced its launch of the world’s most accurate power meter.  Independent testing suggests it’s 10x more accurate than other systems.

• Wider
  If you’re still struggling to understand why wider tires are usually faster (within reason), then check out this technical explanation by the experts at Continental Tires.  Embrace the 28s!

QUICK HIITS:

• Free Lance
  Leading coach Lance Watson, who guided Simon Whitfield to Olympic Gold and many other elites to top results, provides a master class in triathlon training in this wide-ranging interview with Mikael Eriksson on the Scientific Triathlon podcast. 

• Fair Fight
  In 2023 RaceRanger revolutionized how drafting is policed for pro triathletes.  Now this groundbreaking technology will be introduced to age groupers at Challenge Wānaka.  We hope this will help improve fairness on the bike course while providing better live tracking for spectators.

• Funny Footwear
  Technological developments continue in the performance footwear market, highlighted by the introduction of the VING carbon-plated sandal worn by Barnabas Kiplimo enroute to his victory at the Khon Kaen Marathon.  Those who prefer something more leisurely can don HOKA’s new technical dress shoe called the Speed Loafer.

QUICK HIITS:

• Virtual Shakeup
  ROUVY has acquired FulGaz from IRONMAN, and has become the official virtual cycling platform of IRONMAN, with the aim of challenging market leader Zwift.   Subscribers can ride realistic route simulations of the most popular full-distance and 70.3 bike courses. 

• Homemade
  London-based nutrition company Bioniq has launched its Build Your Own program, allowing you to design your own hyper-personalized supplements.  The company claims that each custom formulation reflects the unique needs and preferences of its customers.

• Choose Just 3
  Training is about identifying priorities.  To better understand the compromises that accompany your choices,  try Rob Mohr’s challenge to choose 3 iconic fitness milestones… at the expense of 7 others.

QUICK HIITS:

• Hopped Up Economy
  Enhance your running economy with progressive plyometric hopping exercises.  Somewhat surprisingly, after just 6 weeks this 5-minute daily hopping routine produced marked improvements in amateur runners.

• 12 Commandments
  Respected exercise physiologist Dr. Stephen Seiler outlines his 12 commandments of endurance training.  Incorporate them into your program, and you’ll reach new heights.

• Hamster Wheel
  Improve your running speed with this extremely effective treadmill workout.  With intervals built upon your 5km pace, it definitely shocks the system and will pay off come springtime.

ESSENTIAL GEAR

In 1995 FINIS revolutionized swim training by introducing the first center-mount snorkel. Since then, it’s become an essential tool for improving freestyle technique.

By stabilizing your head, a swim snorkel allows you to focus on precise stroke mechanics and body alignment.

FINIS offers 5 different snorkels to choose from, all with unmatched comfort and stability. You’re guaranteed to find one that’s perfect for you.

Be sure to use coupon code TRIWIRE at checkout, for 20% off your purchase.

FAST STRENGTH

Our features on bodywork are always popular, but Mikael Eriksson’s comprehensive guide to triathlon strength training shined above all others.

He presents science-backed regimens that will improve your swimming, cycling and running. His 10 commandments for implementing strength training are just what you need to build faster race performances.

TIMESAVER

Age grouper Andy Brodziak qualified for Kona in 2022 on just 10 to 12 hours of training per week.

His hyper-efficient process emphasized consistency and specificity, and cleverly integrated plenty of race pace intervals.

Learn exactly how he did it and identify what tactics you can adopt to improve your own triathlon programming.

QUICK HIITS:

• Tops in ’24
  As we close the books on 2024, let’s take a look back at last year’s top triathlon performances from the Olympics, Challenge Roth and the IRONMAN World Championships.

• Swimmer’s Shoulder
  Now’s the ideal time to work on improving your shoulder mobility.  Add these activation routines to your weekly sessions now for faster, injury-free swimming.

• Ultimate Hack
  While putting the final touches on your plans for 2025, you’ll be well-served by heeding the words of master coach Joe Frlel on the only true hack for triathlon performance.

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.

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:

• Perfectly Paced
  At the IRONMAN 70.3 World Championships, Belgian Jelle Geens executed the perfectly-paced race to capture the gold medal and a new championship record.  Lesson of the day?  Stick to your game plan, conserve energy and stay patient.

• 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…

• Continued Reign
  After a stellar pro career – which included an Olympic silver medal, 2 ITU World Cup titles and a win at the 2006 Hawaii IRONMAN – Michellie Jones added to her palmarès with an age group victory at the IRONMAN 70.3 World Championships.  Giddy Up!

IN THIS EDITION…

• 3 mistakes that inhibit your swim progress
• Science behind low cadence bike training
• 4 important reasons to run uphill
• How to ensure improvement as a masters cyclist
• 6 exercises for healthy swimmer’s shoulders

INCLINED

For improving strength, power and aerobic capacity, it’s hard to beat hill running.

Sports scientist Andy Blow outlines the 4 key benefits of hill workouts and explains when to schedule them into your overall training program.

He also offers 4 proven hill workouts that will help you turn up the heat on your competition when the course turns uphill.

POOL PRESENTS

There’s no better collection of gifts for triathletes than the swimming accessories offered by FINIS.

Consider the FINIS Tempo Trainer Pro.  This unobtrusive underwater metronome will help increase your turnover, smooth out your power curve and improve your efficiency.

Every triathlete needs swim paddles, like the award-winning strapless floating Agility Paddles or the innovative Freestyler Paddle.

Want the perfect stocking stuffer? How about the Alliance Goggles.  Designed for triathletes, its expansive view and comfortable leak-proof fit are perfect for pool and open water.

As always TriathlonWire readers get a 20% discount by using coupon code TRIWIRE at checkout.

BOLDER SHOULDERS

With over 20 muscles and 4 tendons, the shoulder is one of the most complex joints in the body… and one of the most susceptible to injury.

Shoulder health and strength are often the weak links in a triathlete’s physique, and can inhibit their swimming development.

Dr. James Liaw describes what triathletes need to know, and provides 6 exercises for building bulletproof swimmer’s shoulders.

OLDER BUT WISER

If you’re a seasoned triathlete – in your mid 40s or beyond – then you’ll want to study Jim Rutberg’s 12 guidelines for masters cyclists.

His dozen tips provide a winning framework for next year, optimized for your age and experience.

QUICK HIITS:

• Master Crowie
  For more than a decade, multi-time world champion Craig “Crowie” Alexander has guided over 7,600 triathletes to better performances through his Sansego Tri Club.  This week he was recognized as an IRONMAN U Master Coach, and will help lead its certification program to elevate the skills of other coaches.

• Watch Me
  If you’re shopping for the ideal training watch, then check out DC Rainmaker’s 6th annual review of 20 popular sports watches and wearables.

• Taupo Time
  This weekend more than 6,000 athletes will compete in the 2024 IRONMAN 70.3 World Championships in Taupo, NZL.  Leading the pack will be 110 male and female pros who are competing for $500,000 in prize money.  Learn how to watch the race in your region.

IN THIS EDITION…

• 5 breathing drills for faster freestyle
• Where is the fastest IRONMAN course?
• 13 bodyweight exercises for stronger cycling
• 3 new trends in high-performance bike positions
• Unlock run speed & strength on a treadmill

WELL-POSITIONED

You’ll love this analysis by Mat Steinmetz of the 3 emerging trends in bike positions that led to the fastest ever Hawaii IRONMAN.

He examines the set-ups of 20 pros and dissects metrics like saddle orientation, hip angle and reach over the aero bars.

During this off-season, take inspiration from these elite triathletes to help dial-in your ideal combination of aerodynamics, biomechanical efficiency and comfort.

THE PERFECT GIFT

Train side-by-side with 3x Hawaii IRONMAN World Champ and IRONMAN U Master Coach Craig “Crowie” Alexander.

On March 9-14, 2025 join Craig Alexander’s Kona Triathlon Camp for an unparalleled training experience hosted at the luxurious Mauna Lani Resort located at mile 34 of the IRONMAN bike course.

The camp’s focus is on teaching critical skills vital for triathlon success. Designed for athletes of all abilities, sessions are geared to the fitness and experience of each participant.

Athletes will train on the World Championship course, including cycling on the famous Queen K Highway, running in the Natural Energy Lab and swimming in Kailua Bay.

Make your no-risk reservation today.  It’s guaranteed to make you faster.

TEMPO TIME

Elevate your winter running with these 3 season-appropriate tempo workouts.

They’re designed to gently build into higher-paced efforts, and add just the right amount of speed to spice up your off-season sessions.

RIDE STRONG

Stronger cyclists are faster cyclists.

With improved strength you’ll fatigue more slowly,  be able to absorb higher training volume, and find that extra gear when it’s needed during a race.

Jumpstart your strength training program with these 13 cycling-specific bodyweight workouts.

Start building stronger legs now, and you’ll be riding faster next season.

QUICK HIITS:

• Finding Fast
  Where is the ideal event to bag an IRONMAN PR?  Check out this interactive article that lists the fastest racecourses in your region.  It considers course topography, typical conditions and average age group finish times.

• How Long?
  You cannot adequately prepare for the back half of an IRONMAN bike leg if you’re only riding for 3 hours in training.   Learn more in this video by GTN.

• Turn Back the Clock
  Creatine has become the new go-to supplement for masters triathletes.  In addition to helping maintain lean body mass, it’s also shown to improve bone strength and cognitive function (among other benefits) in older athletes.

IN THIS EDITION…

• 7 fundamentals of off-season strength training
• 3 pace-based swim workouts
• How to transfer swim skills to the open water
• 10 principles of successful bike training
• Proven mental strategy for breakthrough running

BETTER BIKE

Master coach Chris Carmichael shares the 10 core tenets of successful bike training that all triathletes need to know.

Keep these fundamentals top-of-mind as you plan for next season.  Doing so will help you avoid the fads and shiny objects that often prevent real long-term progress.

SEASON’S BEST

Beginning tomorrow Zoot Sports will dominate Black Friday with its biggest sale of the year!

You can save up to 80% sitewide so, after buying the perfect gift for that triathlete in your life, pick up a little something for yourself, too.

Founded in Kona, Hawaii in 1983, Zoot is the original triathlon brand.  Today it’s the global leader in multisports apparel, producing the most technologically-advanced and complete product line for triathletes in the world.

Don’t linger in transition!  The sale lasts for just 10 days and ends on December 2.

FASTER WHEN FATIGUED

Looking to add a little variety to your swim training?  Or do you need an injection of speed to improve the swim split in your next event?

Then check out these 3 pace-based swim workouts for triathletes by Olivier Poirier-Leroy.

They’ll help you break the bad habit of long, steady swim sets and teach you to swim faster when you’re fatigued.

OVERCOME IMBALANCES

Do you want to improve your biomechanics, speed and injury resistance?  Then get to the gym.

To help get you started, check out Jarrod Evans’ 7 guidelines for an effective off-season strength program.

It’s specifically designed to overcome the imbalances caused by the highly repetitive actions of swimming, biking and running.

QUICK HIITS:

• Strava Bonks
  Ray Maker explains how Strava’s recent change of service will cut off dozens of apps from accessing Strava data.  This could impact how you use training platforms like Zwift, TrainerRoad or VeloViewer and even how you interact with your coach.  Come on, Strava… You can do better!

• Wheel Time
  If you’re thinking about upgrading your race wheels, a good place to research your options is Slowtwitch’s Kona wheel count.  In 2024 Zipp was the clearcut wheel of choice among the men racing the IRONMAN World Championship.

• Simply Divine
  Known for its innovative production of affordable triathlons, Cal Tri Events recently announced its “Divine Intervention” event registration coverage.  If a natural disaster forces the cancellation of an event, then athletes may obtain a full refund or transfer their entry at no charge to a future race.  Nice!

QUICK HIITS:

• 5 for Free
  Looking to polish your stroke mechanics?  Then check out these 5 swim drills for triathletes that will dramatically improve your technique, efficiency and confidence

• Saddle Up
  When the dust settled from the 2024 Kona Bike Count, saddle manufacturer ISM emerged as the overwhelming choice for bike seats.  The preferred perch of 633 age groupers, they were a country mile ahead of second place Selle Italia, which came in at 278

• Gifts for Swimmers (Like You)
  If you’re shopping for a triathlete this Holiday season (or need a little something for yourself), then consider these 5 gifts for a faster swim leg curated by Olivier Poirier-Leroy.

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QUICK HIITS:

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IN THIS EDITION…

• 9 most common training mistakes
• Transform your freestyle catch with 2 drills
• 5 squat variations for faster running
• Your age group standards for IMWC qualification
• 7 tips for conquering headwind

CHAMPIONSHIP STANDARDS

[This feature originally appeared in our September 19 edition, which was not fully distributed due to technical issues.]

Information is power.  If your goal is to qualify for Nice or Kona, then it pays to know the times and splits in your age group that will earn you a position on the start line.

Coach Russell Cox has crunched the numbers for you, and presents them in this useful summary of the latest IRONMAN age group qualification standards.

He also lists all the 2025 qualifying events and their available number of championship slots.  It’s time to start planning.

TRAIN WITH CROWIE IN KONA

Craig “Crowie” Alexander won the Hawaii IRONMAN World Championship 3 times, and in 2011 broke its 15-year-old course record with a devastating run off the bike.

Now you can train side-by-side with Crowie at the site of his greatest victories.  On March 9-14, 2025 join Craig Alexander’s Kona Triathlon Camp for an unparalleled training experience hosted exclusively at the Mauna Lani Resort.

Designed for athletes of all abilities, sessions are personalized to match the fitness and experience of each participant.

Athletes will swim in Kailua Bay, ride along the famous Queen K Highway, and run in the Natural Energy Lab.  You’ll also train on the 3,200 private acres of the incomparable Mauna Lani Resort, located at mile 34 of the IRONMAN bike course.

Space is very limited.  Learn more & make your no-risk reservation today.  It’s guaranteed to improve your triathlon proficiency.

STOP THE SLIPPAGE

In this video coach Brenton Ford describes a different way to think about your freestyle catch.  He wants you to imagine holding firm through the arm and shoulder, then visualize your arm remaining stationary as your body moves past it.

To help you master this concept, he demonstrates 2 effective drills to minimize arm slippage.   These will help transform your freestyle, delivering faster swim pace with fewer strokes. 

SQUAT FOR SPEED

Research confirms that strength training improves running economy, muscle recruitment and resistance to injury.

One of the most effective strength training exercises for runners is the squat.

Here are 5 variations of squats that will improve your running speed.

QUICK HIITS:

• Crowded at the Top
  A star-studded field of pros will contest the men’s IRONMAN World Championships in Kailua-Kona, Hawaii on October 26.  Included are 4 former title holders, including reigning champ Sam Laidlow.

• Nice & Hard
  Which championship IRONMAN course is more difficult, Nice or Kona?  After grading each event’s swim, bike and run, the toughest event has been named.

• Bike for Dough
  Check out how some of the top contenders are tweaking and dialing in their bike positions for Kona.  Will these incremental aerodynamic adjustments deliver yet another bike course record?

QUICK HIITS:

• Nice Bikes
  The bike count at the women’s IRONMAN World Championship in Nice, FRA confirmed that Cervelo remains most popular, but other brands – most notably Trek and Canyon – are closing the gap.  Check out all the stats here.

• Iron Will
  The inaugural season of AN IRON WILL docuseries recently debuted on Outside TV and DAZN.  Each episode delivers a behind-the-scenes look at the lives of 5 top pros as they prepare for the world championships.  Created by IRONMAN’s talented production team, it’s well worth the watch.
  

• It’s Catching
  By slowing down and focusing your attention on the front of your stroke, you can begin to really feel the freestyle catch.  Try this drill by GoSwim.tv and finally learn what’s meant by a high elbow catch.

IN THIS EDITION…

• How to maintain swim form when fatigued
• 5 squat variations for faster running
• Age group standards for IRONMAN WC qualification
• Reduce ground contact time for more economical running
• Best intervals for improved lactate clearance

TOUCH DOWN

Do you glide or stomp?  What differentiates the two is ground contact time (GCT).  Measured in milliseconds, 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 contact time and you’ll improve your running economy… which will translate into better running performance.

FINE-TUNED FUELING

UCAN’s proprietary SuperStarch (called LIVSTEADY) is a low-glycemic, complex carbohydrate that has changed the way triathletes train and race.

UCAN products provide athletes with steady, long-lasting energy without the spikes and crashes associated with sugary gels and drinks.

Best of all, the flavors are subtle and not too sweet.  With zero sugars and zero stimulants, UCAN provides sustained energy throughout the race with no GI or stomach upset.

We demand steady energy and sharp mental focus throughout race day.  That’s why champions like Katie Zaferes, Tim O’Donnell, Emily Sisson and Meb Keflezighi rely on UCAN to fuel their performances.

As always, readers of TriathlonWire receive incredible discounts on all UCAN purchases by using this link.  Check out their complete line of drinks, gels, energy bars and snacks today!

IDEAL INTERVALS

Teach your body to clear lactate more efficiently, and you’ll be able to sustain higher intensities for longer periods.  A proven way to improve lactate clearance is Tabata or High Intensity Interval Training (HIIT).

When performing these challenging interval sessions, Dr. Rick Kattouf recommends efforts of 40-seconds, followed by 20-second rest periods.

Learn how to harness this effective training format with these practical examples of bike and run HIIT workouts.

SQUAT FOR SPEED

One of the most effective strength training exercises for runners is the squat.

Here are 5 ways squats will help you run faster, and 5 variations of squats that will improve your running speed and help prevent injury.

QUICK HIITS:

• The Two C’s
  They’re not flashy, but these two fundamentals of training form the bedrock for realizing your potential and achieving success at the races.

• It’s Catching
  By slowing down and focusing your attention on the front of your stroke, you can begin to really feel the freestyle catch.  Try this drill by GoSwim.tv and finally learn what’s meant by a high elbow catch.
  

• Fast Haug
  In this interview with Bob Babbitt, 2019 World Champion Anne Haug discusses the unique characteristics and her chances at this weekend’s demanding IRONMAN course in Nice, FRA. Coming off a best-ever 8:02:38 at Challenge Roth, Haug is considered one of the top favorites.

IN THIS EDITION…

• 7 tips for faster running over 40
• Sorry… there is no “fat switch”
• 3 workouts for more swim speed
• How to harness the power of cycling intervals
• Simplify your strength training

MASTER THE REPEAT

Every cyclist can benefit from interval training.  Unfortunately many triathletes view intervals as too complicated and scary, so never fully commit to them.

In this guide to effective bike interval training, coach Maddison Russell demystifies cycling repeats.

She explains why they’re so effective, and provides foolproof templates for personalizing this powerful workout format  into your program.

FAST, WITH ATTITUDE

For the past 11 years, the Betty Squad’s team of athletes has proven that you don’t have to choose between speed and style.

If you’re a woman who’s passionate about endurance sports, has a desire to inspire those around you and  wants to wear the hottest high-performance apparel available, then Betty Squad is for you.

For a very limited time, Betty Squad is accepting applications to join its 2025 team.

If you think Badass is Beautiful™, then apply today!

NO FAT SWITCH

Understanding that the body utilizes both carbohydrates and fats at the same time — in proportions dictated by exercise intensity — is key to mastering your fueling.

In this insightful article, Dr. Asker Jeukendrup dispels the commonly cited myth that successful endurance athletes “switch” to  fat metabolism during long events.

Learn how fat and carbohydrate simultaneously contribute to fueling the pathways of energy production, and you’ll take your race day nutrition to the next level.

GYM WORK

If you’re looking for straightforward advice on getting stronger, then this practical triathlete strength training guide by coach Paula Sierzega is for you.

She reminds us of the 4 key reasons triathletes must hit the gym, then provides 10 go-to exercises that never fail to build a stronger, more bulletproof body.

QUICK HIITS:

• Iron or Lead?
  Which is harder, the Leadville 100 Mountain Bike Race or the Hawaii IRONMAN?  Coach Gale Bernhardt examines the debate and compiles6 takeaways for success at either of these legendary events.
  

• Rare Bird
  Reflecting on Daniela Ryf’s remarkable career,  it’s hard to choose the highlights.  However, here are 6 of her superhuman performances that help make the case that Dani was the best triathlete — male or female — in history.
  

IN THIS EDITION…

• Fueling framework for 70.3 success
• 6 variables that impact your marathon goal time
• Avoid these 4 strength training mistakes
• 9 reasons why you need a swimmer’s snorkel
• 3 proven workouts to raise your FTP

PREDICTING FAST

Renowned running coach Greg McMillan has identified 6 factors that impact the odds of hitting your goal time in the marathon.

Are you optimized for all 6 variables?

If so, congratulations!  You’re on track for a great race.  If not, then adjust your training (if you have time) or modify your race plan for a more realistic objective and a more positive experience.

GET IT HERE

In the article above, you learned 9 reasons why you should be training with a swimmer’s snorkel.

Now it’s time to pick up your own FINIS Stability Snorkel from the company that first introduced the center-mounted snorkel for the competitive swim market back in 1995.

Since then swimmers and triathletes have drilled with their snorkels to improve the timing of their body rotation, stabilize their head position and even strengthen their kicks.

With coupon code TRIWIRE you’ll get 20% off your purchase of the Stability Snorkel and other innovative swim training accessories from FINIS.

HALF FUELED

For triathletes moving up to longer events, the IRONMAN 70.3 distance seems to be the threshold where race nutrition strategies really matter.

Whether you’re aiming to finish in 4 hours or 7 hours, you’ll need to ingest carbohydrates to optimize your 70.3 performance.

Sports nutritionist Dr. Asker Jeukendrup outlines 3 race day fueling mistakes and how to avoid them.  Get these basics right, and you’ll increase your chances of racing to your potential.

STRONG BUT WRONG

Want to maximize the ROI from your strength training?  Then be sure that it complements your overall training objectives.

Coach Montana DePasquale identifies 4 common strength training mistakes made by endurance athletes.

Audit your program to correct and avoid these errors.  Doing so will ensure your work in the gym translates to improved performance on the race course.

QUICK HIITS:

• Fastest Feet in Paris
  What shoes were worn by the fastest marathoners at the Paris Olympics?  Check out the brands and models that won the medals… You might be surprised by which one brought home the most hardware.

• Giddy Up
  Olympic medalist and IRONMAN World Champion Michellie Jones has been named an IRONMAN U Master Coach.  Jones is one of the most accomplished triathletes of all time and, following her retirement from the pro ranks, has devoted her attention to coaching.

• Norwegian Method
  The fascination with all aspects of Kristian Blummenfelt’s speedy performances apparently has no bounds.  One of the fastest splits within his amazing 7:27:21 IRONMAN Frankfurt victory was a blistering (?) 25-second Porta Potty stop.  Did he train for that, too?

IN OUR 200th EDITION…

• How to calculate your caloric needs on the bike
• Follow these 6 steps to qualify for Kona
• Why you should perform a swim ramp test
• 7 ways tempo runs can help you break 3:30
• 5 freestyle concepts to master for more speed

KQ DECODED

If a KQ is your goal, then study Chris Bagg’s 6-step no-nonsense plan to earn a Kona bib.

It provides keen insights, like why you should probably avoid Masters swimming, how to build the durable cycling endurance you’ll need on the Queen K, and the secret to a good IRONMAN run.

This amazing resource will make you rethink your approach to long-distance training and help you reach your goal times.  In doing so, you could punch your ticket to Hawaii.

THANKS FOR 200

As you might have noticed, this marks our 200th edition of TriathlonWire.

What began in 2020 as an experiment during the pandemic now serves over 41,000 triathletes worldwide.

During the past 4 years we’ve tried to remain true to our mission: to provide high-quality curated content that will make you a faster triathlete.

If you don’t mind, please take 2 minutes to complete this brief survey.  Your answers will help guide our future content.

On behalf of all of us at TriathlonWire, thanks for your continued support!

BALANCE BEFORE POWER

Mitch Kibby went from novice swimmer to pro triathlete in just 5 years.

In this video he describes the 5 skills & concepts he prioritized to elevate his freestyle.

You’ll love his mantra, “balance before power,” that helped him perfect the all-important catch and pull.

PORTION CONTROL

We often hear about pro endurance athletes consuming over 120 grams (that’s 480 calories!) of carbs per hour during competition.

Coach Jim Rutberg explains why – for most of us age groupers – this is a bad idea.  He outlines how to calculate how many calories per hour are right for you.

Armed with your personalized carbohydrate prescription, follow Rutberg’s recommendations on how to reliably train your gut to tolerate more fuel.

QUICK HIITS:

• Fully Booked
  With no more qualifying races remaining on the calendar, the pro slots have been filled for the 2024 VinFast IRONMAN World Championships in Nice and Kona. Are these the most competitive rosters ever?

• Shifty Business
  Researchers have discovered 3 security vulnerabilities in Shimano’s Di2 wireless groupsets, exposing riders to third-party hacks that could disrupt gearing and shifting.  Shimano is reportedly working on a firmware update
  

• Age Discrimination
  As demand for entries rises and performances get faster, the qualifying times for Chicago Marathon in most age groups are now 5 to 10 minutes faster than those of the Boston Marathon.  Worse, if you’re 80 years old, then your 2025 qualifying standard is now 50 minutes faster than last year!  Pickleball, anyone?

QUICK HIITS:

• Higher Octane
  Popular with weightlifters, creatine is proven to improve muscular strength.  But this well-researched supplement offers other benefits, too.  Here are 3 reasons why endurance athletes should consider creatine.

• It’s Shoe Time
  A good triathlon bike shoe must be easy to get on and off, while providing stiffness and a snug fit for efficient power transfer.  Find your ideal model in this comprehensive review of cycling shoes for triathletes.
  

• Comfortably Fast
  If you’re unable to hold your aero bike position because you’re uncomfortable, nothing else matters.  Fit Svengali Dave Ripley examines the 3 priorities of an ideal bike fit.

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.

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.)

IN THIS EDITION…

• 4 alternatives to your weekly long run
• Proven method for calculating race pace
• Why your open water splits are slower than the pool
• 5 guidelines for adults learning freestyle
• Run faster by developing power

PERFECTING PACE

Is it possible to get faster results without increasing fitness?  Oftentimes – with better pacing – the answer is “yes.”

Coach Greg Grandgeorge describes how he creates an optimal race pace plan. He starts by determining lactate thresholds in the swim, bike and run.

Once thresholds are identified, he translates them into realistic race speeds based on event distance.

With this information you can confidently govern your race day efforts and get closer to realizing your potential.

YOU’RE COVERED

Did you know that sunburn suppresses our thermoregulation and ability to dissipate heat, potentially compromising performance?

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

Designed specifically 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 – for a limited time – enjoy a 25% off any purchase.

INSTEAD OF LONG

The weekly long run is a cornerstone of effective triathlon training, but maintaining consistency with this demanding session can be difficult.

If you find yourself unable to execute your next long run, here are 4 strategies to ensure you still log the miles.

LATE BLOOMERS

Even if you started as an adult, coach Gordo Byrn is convinced that you can become a good triathlon swimmer.

He should know… he did it himself.

Here are Byrn’s 5 essential guidelines for freestyle proficiency.  Demystify swimming with these straightforward and attainable tips.

QUICK HIITS:

• Balancing Act
  Steve Magness examines the 6 traits that Olympians master.  Think about these attributes as you watch the best athletes in the world perform at the highest level. 

• Golden
  Who is the newly minted Olympic champion Alex Yee?  Join Bob Babbitt in his conversation with this humble speedster.
  

• Zwift’s Newest Partner
  TriDot’s new integration with Zwift allows frictionless syncing of data between the two popular platforms.   Now you can push workouts from TriDot to Zwift and automatically send Zwift workout data back to TriDot.

IN THIS EDITION…

• 6 tips for becoming a more efficient fat burner
• Rescript your self-talk for high performance
• 5 ways to delay age-related decline in VO2max
• Purpose-built bricks for better results
• 3 drills for more relaxed freestyle

RELAX INTO SPEED

Relaxed swimmers are faster swimmers.  They’ll also swim further with less effort.

In this video, coach Brenton Ford shares 3 tips for becoming a more relaxed swimmer.

These drills will help you release the non-propulsive tension that squanders energy and inhibits your stroke technique.

FUEL LIKE A CHAMPION

You don’t have to be in Paris to fuel like a champion. For a limited time, win big with 25% off all UCAN products!

UCAN’s proprietary SuperStarch (called LIVSTEADY) is a low-glycemic, complex carbohydrate that has changed the way triathletes train and race.

Get the gold standard of sports nutrition that has you covered from swim start to run finish, without the blood sugar spikes and crashes typically caused by traditional drinks and gels.

TriathlonWire readers get up to 25% off by clicking this link. Act now… Offer ends July 31.

MASTER MIND

In this episode of The Greg Bennett Show, master coach Grant Giles describes how he helps athletes develop the mental skills critical for racing success.

He provides real-life examples of how to rescript your internal self-talk, and visualize overcoming the challenges that you’ll likely encounter on the racecourse.

Giles’ methods have been effectively employed by athletes of all levels.  They’ll help eliminate the mental roadblocks that can prevent you from reaching your full potential.

FAT FUEL

To become a faster long-distance athlete, you must improve your metabolic efficiency to better utilize fats as a fuel source.

Your body can metabolize multiple sources of energy, so it pays to look beyond using only carbs. By enhancing your ability to burn fat, you’ll unlock a nearly unlimited source of fuel and preserve glycogen for when you need it most.

Dr. Isabelle Nadeau outlines the benefits of hybrid fueling, and offers 6 ways to improve your metabolic efficiency.

QUICK HIITS:

• Intentionally Better
  Rather than rush through your next pool session, follow Olivier Poirier-Leroy’s 3 simple rules for better swim workouts.  You’ll be amazed by what a difference they make!

• Odds-On Favorites
  The Paris Summer Games are finally upon us.  Don’t miss a minute of the 3 highly anticipated Olympic triathlon events.  Bookmakers favor Yee and Potter… Who are your picks?

• Transitions
  For 18 years Peter Hurley led the American Bicycle Group, which manufactured triathlon’s ubiquitous Quintana Roo brand of bikes and wetsuits.  Tragically Peter passed away last week after a morning run.  He will be missed.

IN THIS EDITION…

• Lionel’s training priority
• 7 ways to build speed after 50
• Crowie’s 5 tips for faster triathlon running
• 3 exercises for stronger cycling
• Freestyle audit anyone can do

FINISH FASTER

3x IRONMAN World Champ Craig Alexander was feared for his devastating run off the bike.

In this interview, Craig dives deep into his 5 top strategies for faster triathlon running.  He reveals exactly how he integrated these strategies into his very busy weekly schedule.

Listen to the full podcast for never-before-heard stories and insights from Crowie, or jump straight to his tips at 28:00.  Or download a free PDF of his tips that you can refer to frequently.

SMART SUMMER SALE

The innovative FINIS Smart Goggle is a vital tool that tracks and discreetly displays key swimming data in the corner of the left lens without distracting your field-of-view.

Metrics like stroke rate, lap splits, lap count, total time, rest intervals and more… are displayed in real-time.  It even integrates with Strava and provides analysis of your head position!

For a limited time, the FINIS Smart Goggle is on sale at its lowest price ever.  Plus, there’s no subscription fee.

As a TriathlonWire reader, get an additional 20% off your purchase of the FINIS Smart Goggle and other world class swimming accessories by using coupon code TRIWIRE at checkout.

UNLOCK STRENGTH

Learn the 10 primary muscles for powering your pedal stroke, and how they work in concert for sustained speed on the bike.

Training time is always too short, but these 3 simple exercises by Mike Schultz  can easily be inserted into your weekly program for stronger cycling.

LIONEL’S LESSON

Superstar Lionel Sanders attributes his success in triathlon to one thing: consistent training.

The enemy of consistency is injury.  Despite using plenty of the latest tech to track his workouts, Lionel shares a low-tech tip for staying injury-free.

QUICK HIITS:

• Carbon Footprint
  Check out the latest options for carbon plated shoes in this useful guide by Doctors of Running.  It includes everything you need for choosing the super shoe that’s best for you.

• Touching Bigger Volume
  Here’s an interesting Tweet by Gordo Byrn about building tolerance for greater training volume without burning out.  The secret?  Never try to build volume and intensity simultaneously.

• Younger Blood
  How can we grow triathlon?  The Boston Triathlon believes it has the answer: thanks to sponsorship from Amazon, 11- to 15-year-old kids can participate for free in run and swim-run events for a fun introduction to multisport racing.

QUICK HIITS:

• Faster Front
  Designed to be used only on the front wheel, Continental’s new Aero III tire features “vortex generators” in its tread pattern to deliver a claimed 5-watt advantage over a wide range of speeds.

• Blazing
  A fast course, cool conditions and amazing athletes produced new course records at Challenge Roth.  Magnus Ditlev improved the men’s mark by over 1 minute, and Anne Haug posted a remarkable 2:38:52 marathon split to shatter the women’s record by 6 minutes!

• Mobility, Balance, Speed
  Practice this drill every day to improve your streamlined position.  Better mobility is often overlooked as a key element of faster freestyle.

QUICK HIITS:

• Paris Bound
  With the Paris Games just weeks away, check out the triathletes who made their national Olympic teams… and who missed the cut.  There will be a total of 55 men and 55 women racing for medals.

• Sweet Ride
  Ever wonder how much it would cost to ride a Tour de France bike?  Here’s a summary of the 19 best WorldTour team road bikes, and their estimated price tags.

• Going in Seine
  Despite a $1.5 billion cleanup investment, recent heavy rains and untreated sewage continue to foul the River Seine.  Swimming has been banned in the river since 1923, and the fate of the Olympic triathlon remains in doubt.  Duathlon, anyone?

IN THIS EDITION…

• How much faster are shaved legs?
• 7 benefits of plyometrics for distance runners
• Why you should consider shorter crank arms
• Best tri bike shoes of 2024
• How to hold & pull more water

CATCH, LOCK & ROLL

A technically efficient pull is one of the most critical skills to learn in freestyle. It allows you to generate more power, move more water and swim faster.

In this article and accompanying video, coaches Fares Ksebati and Chris Bryan break down the key elements of the freestyle pull.  They explain why timing your body rotation with your pull is the secret to holding and moving the maximum amount of water.

Their concept of catch, lock and roll might be “aha moment” you need for your next swimming breakthrough.

SWIM FASTER, FASTER

Build strength, endurance and technique for faster triathlon swimming with FINIS training accessories.

Consider the Tempo Trainer Pro.  This popular device guides you to an ideal stroke rate and helps smooth your power curve for more speed and efficiency.

Triathletes love FINIS strapless Floating Agility Paddles and the Freestyler Paddles  (that’s why Dave Scott has both in his gear bag).

Perfect your pre-race warm-up with a set of Slide Dryland Cords.  They mimic the entire swim stroke cycle with consistent resistance throughout the pull.

Best of all TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout.

SMOOTH IS FAST

Join Lionel Sanders as he conducts an experiment in the wind tunnel to find out if shaved arms and legs provide any meaningful aerodynamic benefits.

Along the way, discover what he found to be his fastest helmet, and whether or not calf sleeves are worth the hassle.

ALL HOPPED UP

Plyometrics, as part of a well-rounded strength training program, offer 7 benefits for endurance runners and triathletes.

Plyometrics typically involve a series of explosive hops, skips and jumps with just body weight.  Performed regularly over 8 to 12 weeks, they will reduce ground contact time and enhance running economy, which translates into lower oxygen consumption at a given speed.

Performed just 2 or 3 times per week, these 3 deceptively simple plyometric exercises will improve your overall running performance.

QUICK HIITS:

• Could He Compete?
  Recent rumors suggest Kristian Blummenfelt is close to signing a 3-year contract to ride for Team Jayco-AlUla in the pro cycling peloton.  Pipe dream, or could Big Blu be the next Cam Wurf?

• Tri Bike Treads
  Triathlon bike shoes are designed to be quick to put on, dry from the inside and be worn barefoot.  Plus they must be stiff and responsive. Here are 2024’s top-rated tri bike shoes.

• Watts More
  Looking for a few extra watts on the bike?  Then tackle these 4 cycling-specific exercises, designed specifically to develop more time trialing power.  Let’s lift!

IN THIS EDITION…

• 3-point blueprint for training your gut
• How to train for a negative split run
• 6 VO2 max workouts to match your race distance
• Boost cycling prowess with uphill sessions
• 3 tips to improve your freestyle catch

HERE’S THE CATCH

If you want to swim faster freestyle, then improve your catch.

In this video Brenton Ford shares how to correct 3 mistakes that immediately deliver more speed.

He demonstrates which part of the stroke constitutes the catch, what is really meant by the term “high elbow,” and why the secret of a successful catch is subtly, not brute force.

TRAIN WITH CROWIE IN KONA

Craig “Crowie” Alexander won the Hawaii IRONMAN 3 times, and in 2011 broke its 15-year-old course record with a devastating run off the bike.

Now you can train side-by-side with Crowie at the site of his greatest victories.  On August 11-16, join Craig Alexander’s Kona Triathlon Experience, a 6-day training camp hosted exclusively at the Mauna Lani Resort located at mile 34 of the IRONMAN bike course.

The camp’s focus is on teaching critical skills vital for triathlon success. Designed for athletes of all abilities, sessions are geared to the fitness and experience of each participant.

Athletes will swim, bike and run on the World Championship course, including sessions on the famous Queen K Highway, in the Natural Energy Lab and in the warm waters of Kailua Bay.

Learn more & reserve your spot today in Craig Alexander’s Kona Triathlon Experience.

FRAMING VO2 MAX

VO2 max is an important metric of aerobic training.  Its contribution to performance varies according to your race distance and goals.

Here are 6 VO2 max run workouts for 70.3 and full-distance triathletes, appropriately designed to improve speed and efficiency over longer distances.

VO2 max is just one component of well-rounded fitness. A higher VO2 max does not guarantee faster results,  but there are benefits to improving it.

HOW TO BE NEGATIVE

Many personal bests are achieved with a negative split pacing strategy.  In other words, the second half of the race is run faster than the first.

For long-distance triathletes, intentionally aiming to negative split the run can unleash breakthrough results.

Coach Amber Sayer explores the benefits of negative splitting, and offers 3 tips for mastering and managing a negative split pace.

QUICK HIITS:

• Zone Clarity
  Training zones are important but – with at least 10 different zone-based training models to choose from – interpreting and applying prescriptions for speed, power or heart rate can be confusing. This comprehensive infographic will help.

• New Ride
  Check out DC Rainmaker’s review of the new indoor bike by Zwift (in cooperation with Wahoo).  Ray takes it through its paces, and explains why he believes the Zwift Frame will change the world of indoor cycling.

• Scaps & Cuffs
  Protect your rotator cuff, swim faster and prevent shoulder pain by improving the stability of your scapula.  Perform Jason Dierking’s 5 scapular exercises for increased strength and mobility..

IN THIS EDITION…

• How to fix the speed-killing splayed freestyle kick
• Advanced brick workout for a stronger run
• 5 ways to perfect your periodization
• Why you need a pre-sleep protein snack
• 5 reasons lower training volume can be faster

JUST THE MINIMUM

Big IRONMAN race goals are often accompanied by big blocks of training.

Coach Matt Fitzgerald boldly contends that such high volume is not necessary for solid performance.  In fact, he believes you can have success on an average of 12 hours per week.

His 5 reasons why minimalist IRONMAN training is faster are thought-provoking, and will motivate you to re-examine your own program.  Doing so will help improve your training efficiency.

TRAIN WITH CROWIE IN KONA

Craig “Crowie” Alexander won the Hawaii IRONMAN 3 times, and in 2011 broke its 15-year-old course record with a devastating run off the bike.

Now you can train side-by-side with Crowie at the site of his greatest victories.  On August 11-16, join Craig Alexander’s Kona Triathlon Experience, a 6-day training camp hosted exclusively at the Mauna Lani Resort located at mile 34 of the IRONMAN bike course.

The camp’s focus is on teaching critical skills vital for triathlon success. Designed for athletes of all abilities, sessions are geared to the fitness and experience of each participant.

Athletes will swim, bike and run on the World Championship course, including the famous Queen K Highway, energy lab and the swim start in Kailua Bay.

Learn more & reserve your spot today in Craig Alexander’s Kona Triathlon Experience.

THE LONG VIEW

Perfecting your periodization is part of the art of training.  It involves scheduling macrocycles that toggle between phases of progressive overload and rest.

Coach Hannah Otto offers 5 suggestions for refining your training schedule for long events.

Her tips on when to execute your long sessions while avoiding burnout are particularly valuable.

STOP THE SPLAY

One all-too-common speed killer in freestyle is a persistent leg splay (or scissor kick).  This recurring breakdown in technique forces the legs out of the draft zone and acts like a parachute.

Leg splay is a sign of imbalance, and coach Mandy Bradley reveals its most common cause.

She provides useful tips and cues to trim and tighten your kick to maintain speed and momentum.  It’s a simple fix that you can apply today.

QUICK HIITS:

• Double Gold
  You’re gonna love Bob Babbitt’s conversation with 2x Olympic gold medalist Alistair Brownlee.  This amazing triathlete accrued a remarkable 50% win rate in ITU racing, then transitioned into long distance events.

• Morning Measure
  Heart Rate Variability (HRV) can be a useful metric in understanding your body’s response to stress, but only if you know how and when to measure it.  Follow Dr. Marco Altini’s advice and finally learn what these numbers mean.

• Heart of the Man
  Earlier this week Dave Scott underwent open heart surgery to correct several issues.  Wish the 6x IRONMAN World Champion a speedy recovery by posting on his Instagram feed.

IN THIS EDITION…

• 8 ways to bust through your training plateau
• 6 tips to optimize your long ride
• Shoulder activation for strength & mobility
• 4 run speed sessions for your IRONMAN build
• What exactly is “feel for the water”?

THE FEEL

What exactly is a “feel for the water”?

Coach Bryan Riley describes this elusive topic as holding water, feeling its resistance and pushing it backwards.

To help you understand the concept, he uses an analogy of applying more pressure to the pedals when you want to go faster on the bike.  We found this to be particularly useful.

Riley provides 5 additional ways to improve your feel for the water.  Practice his practical tips for faster, more efficient freestyle.

PICK IT UP

Many triathletes overthink their freestyle stroke.  By focusing on too many cues for improving technique, their stroke rate drops and they develop speed-killing deadspots.

Increase your stroke rate by training with the FINIS Tempo Trainer Pro.  With this unobtrusive underwater metronome, you can aim to raise your turnover to 35 strokes per minute (or higher). Doing so will smooth out your power curve and increase your efficiency.

A higher turnover is more advantageous in open water where other swimmers, waves and chop can disrupt your forward momentum.

Best of all, TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout. Get on it!

BREAK THROUGH

Sooner or later the performance of most triathletes begins to stagnate.  Often this is caused by doing the same workouts over and over.

If you’ve experienced such a rut, then coach Sandro Sket’s 8 ways to alter your training for continued progress might be just what you need.

He examines methods of modifying the structure of your training and refreshing your workouts.  Experiment with a few of his suggestions to provide the new stimuli needed for ongoing improvement.

SHOULDER THE LOAD

Strong shoulders aren’t enough.  To endure heavy swimming volume, they must also be stable and supple to avoid injury.

Coach Lawrence Herrera offers 2 must-do shoulder activation routines that will improve the strength of the rotator cuff and increase their mobility.

The result is better muscle control and balance in the water, which stabilizes your reach and rotation.

QUICK HIITS:

• Won on the Run
  He broke Mark Allen’s 27-year-old run record and was the first athlete to go sub-8 hours in Kona.  Enjoy Mike Reilly’s close-up interview with 2x IRONMAN World Champion Patrick Lange and learn what makes triathlon’s uber-runner tick.

• Focused on Strength
  Strength training is a vital component of any balanced triathlon program, but can be challenging to fit into a busy schedule. To get the most from your limited training time, Gordo Byrn offers 4 key areas of focus for effective strength training.

• Slow Heat
  As temperatures rise, running pace tends to slow.  Use this calculator to determine how much your speed diminishes in warmer conditions, then adjust your goals accordingly.

IN THIS EDITION…

• Bike pace tips for a better run
• How to get the most from plant proteins
• 3 strategies for seamless freestyle breathing
• Heat training protocols used by pros
• 5 keys to faster triathlon running

REFINE YOUR RUN

Reduced biomechanical economy, an elevated core temperature and energy depletion are just three of the reasons why running off the bike can be so difficult.

The good news is that – with proper training and intentional pacing – the negative impact of these issues can be minimized.

Coach Mikael Eriksson reveals his 5 keys to faster triathlon running.  Apply these to your training plan to unlock the speed you never realized you possessed.

UCAN SAVE

You know that we’re big fans of UCAN’s proprietary SuperStarch (called LIVSTEADY), a low-glycemic, complex carbohydrate that has changed the way triathletes train and race.

From now through May 28, save up to 30% off your purchase during UCAN’s biggest sale of the season.

The flavors are subtle and not too sweet.  With zero sugars and zero stimulants, UCAN provides sustained energy throughout the race with no GI or stomach upset.

TriathlonWire readers receive up to 30% off their UCAN purchases by using this link.  Stock up now on their complete line of drinks, energy bars and gels.

HOT TAKE

Heat training protocols are a major focus of pro cycling teams, and this inside look at how Team Lotto-Dstny does it offers many practical tips for triathletes.

We appreciate their low-tech approach to raising the body’s core temperature, which results in meaningful heat adaptations.

After just 5 to 7 short sessions within a 10-day period, motivated age groupers can realize increases in blood plasma volume and hemoglobin mass, which translate into better performance in your next hot race.

PLANT POWER

Whey protein is considered superior to single-source plant protein for optimizing muscle protein synthesis.

However new research indicates that plant protein can be just as effective as whey, when blended from a variety of sources.  With the proper mix – in this study, from pea, brown rice and canola – a plant-derived protein blend provides the desired mix of essential amino acids.

This is great news for vegetarians or those who can’t tolerate milk-based products.

QUICK HIITS:

• 1-Hour Workout
  Triathletes who train alone will benefit from this 1-hour Jacob’s Ladder swim workout that combines technique drills, ample distance and speed variations into an incredibly efficient session.

• Podium Bling
  Triathlon marks its 7th Olympic appearance at the Summer Games in Paris, which are just a couple months away.  Let’s review who has won Olympic hardware so far.  Can you name the multiple medalists?

• Virtual Fantasy
  Take part in the Evening of Champions no-drop Zwift ride with world champions and Olympic medalists on Thursday, June 6.  The event benefits Challenged Athletes Foundation, which supports athletes with physical disabilities so they can pursue the sports they love.

QUICK HIITS:

• AI for the Win
  The official training platform of IRONMAN – TriDot – was named Best Technology for Data and Sports Analytics at the Sports Technology Awards recently held in London.  TriDot’s AI-based engine generates personalized training plans based on biometrics, training history, environmental conditions and other key inputs.  Better results in less time… We’ll take it!

• Double Dipping
  After becoming the first American woman to secure a spot on the Olympic triathlon team, 26-year-old phenom Taylor Knibb won the US time trial championships by a convincing 11 seconds to claim her start in the Olympic time trial, too.
  

• Retired
  Tire giant Pirelli introduced its newest tubeless race tire, featuring massive reductions in rolling resistance and weight, and claims it’s the fastest ever.  Already used in the pro peloton, it might be a good choice for the Queen K.

IN THIS EDITION…

• Checklist for optimal bike aerodynamics
• Why (and how) triathletes should lift heavy
• 3 interval sessions for faster tri running
• Mix your carbs for better absorption
• 5 proven ways to boost swim endurance

BULLETPROOF ENDURANCE

Coach Olivier Poirier-Leroy shares 5 time-tested strategies for boosting swim endurance.  These proven guidelines will improve your swimming while avoiding injuries.

Additionally he outlines the 3 most common mistakes he sees athletes make when trying to boost their swim endurance.  By following his tips – and focusing on consistency and progression – you’ll soon be swimming stronger and faster.

FUEL TO WIN

UCAN’s proprietary SuperStarch (called LIVSTEADY) is a low-glycemic, complex carbohydrate that has changed the way triathletes train and race.

UCAN products provide athletes with steady, long-lasting energy without the spikes and crashes associated with sugary gels and drinks.

Best of all, the flavors are subtle and not too sweet.  With zero sugars and zero stimulants, UCAN provides sustained energy throughout the race with no GI or stomach upset.

We demand steady energy and sharp mental focus throughout the race day.  That’s why champions like Katie Zaferes, Tim O’Donnell, Emily Sisson and Meb Keflezighi rely on UCAN to fuel their performances.

As always, readers of TriathlonWire receive incredible discounts on all UCAN purchases by using this link.  Check out their complete line of drinks, energy bars and snacks today!

SLIPPERY CHOICES

To help you post the best bike split possible, Conrad Goeringer documents the current best practices for maximizing aerodynamics and minimizing rolling resistance.

Your body position accounts for over 70% of total drag, so it makes sense to work on getting long and narrow.  He addresses the latest science regarding back position, aero bar tilt and crank length.

Work through this checklist to optimize your bike setup.  You’ll be rewarded with more speed.

SUGAR HIGH

Lately more elite athletes are finding that increased carbohydrate consumption leads to better race performances.

However, many of us have painfully discovered that simply eating and drinking more is not the answer.  Our bodies can absorb about 60g of glucose per hour (240 calories), and the rest just accumulates in our intestine (often with unpleasant consequences).

For events over 2.5 hours, better carb absorption can be achieved by mixing the types of carbs you ingest.  For example, blending maltodextrin with fructose can raise your absorption ceiling to 90g/hr.

Food for thought as you experiment with your fueling.  Learn more about the science here.

QUICK HIITS:

• 25 Grams
  You’re focused on consuming adequate amounts of protein to build strength and  bolster recovery.  Hit your targets with this useful chart that illustrates what 25 grams of protein looks like.

• NOzempic
  While it might be tempting to experiment with GLP-1 drugs to help get to race weight, Phil White describes the potential risks for endurance athletes.  They include the unwanted loss of muscle mass and the tendency to under-fuel while training and racing.

• Saddle Up
  In cycling comfort equals speed, so be sure to check out the 19 best tri bike saddles for your perfect perch.    Your undercarriage will thank you.

IN THIS EDITION…

• Why you need a new IRONMAN fueling plan
• 10 tips for increasing freestyle speed
• How to benefit from altitude training
• 5-point checklist for managing hot races
• Run-walk to a marathon PB

WALK ON

While often considered the tactic of back-of-the-pack marathoners, Dr. Will O’Connor believes that a run-walk strategy might be your best bet for your next IRONMAN.

According to O’Connor, run-walk can prevent you from starting too fast.  It also helps you absorb adequate nutrition at the aid stations.

In 2017 he famously employed his run-walk plan to post a 2:45:52 marathon.  To achieve this impressive result, he followed a run-walk ratio very different from the popular Galloway Method.

O’Connor explains how to adopt this strategy for your next training and racing cycle.  He also provides some excellent resources to help you master this proven and effective technique.

FASTER TRI SWIMMING

Nothing helps you build the strength, endurance and technique required for faster triathlon swimming than FINIS training accessories.

Consider the Tempo Trainer Pro.  This popular device will guide you to an ideal stroke rate and help smooth your power curve for more speed and efficiency.

Famous for its innovative designs, triathletes love the strapless Floating Agility Paddles and the Freestyler Paddles.  (That’s why Dave Scott has both in his gear bag.)

Elevate your swim-specific strength and perfect your pre-race warm-up with a set of Slide Dryland Cords.  They mimic the entire swim stroke cycle with consistent resistance throughout the pull.

Best of all TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout.

NEW MATH

As we reported one month ago, low-carb Mortal Hydration has replaced calorie-rich Gatorade Endurance at IRONMAN races in North America.

How will you replace the carbs that were conveniently delivered by Gatorade Endurance?  Dr. Alex Harrison walks us through the new math for today’s IRONMAN nutrition, and offers examples to ensure you’re consuming optimal amounts of carbs, water and sodium.

Harrison provides a number of options – complete with calculations to determine the proper amounts of key nutrients  — to ensure you’re optimally fueled throughout the event.

HOT FIX

If you’ve ever found yourself deep into a race and struggling with the hot conditions, then check out Patrick McCrann’s 5-point checklist for heat management.  It could very well save your next triathlon.

This framework provides various actions to cool your body’s operating temperature and keep it out of the red zone.  It will give you the confidence that you can execute in warm weather races.

QUICK HIITS:

• Test Session
  Check out Jenna Haufler’s race simulation workout.  It seemed to work: she won the IRONMAN 70.3 Oceanside amateur race!  Lots of great tips here for your next event prep.

• Practical HRV
  Don’t be overwhelmed by data!  Dr. Marco Altini offers these practical tips on how best to collect Heart Rate Variability (HRV) measurements, then how to adjust your training once you’ve analyzed it.

• Smart Choice
  Here’s Kevin McKinnon’s look at the latest offering of smartwatches best suited for triathlon training.  We’ve come a long way from our old 50-lap Timex Ironman!

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.