Carefully Curated Triathlon News for June 1, 2023
IN THIS EDITION…
- 4 proven workouts for better 70.3 racing
- Poker pacing to develop marathon speed
- Fresh cues for faster freestyle
- Strength training for the hips
- Delay age-related declines in performance
VINTAGE SPEED
Although we can’t outrace Father Time, by understanding the physiology of aging we can maintain and even improve our speed into our 50’s and 60’s.
As we enter our 50’s we experience drops in VO2max, testosterone and muscle elasticity (among other things). While not something any of us look forward to, it can be managed.
It turns out that our best defense against age-related performance decline is a more strategic approach to training, which prioritizes quality over volume. That means eliminating junk miles focusing on strength and scheduling ample recovery.
By learning how to evolve your training, you’ll slow the natural decline in performance and continue full speed towards your triathlon goals.
POKER PACING
Former pro and respected author Gordo Byrn has a surprisingly simple method for dialing in your IRONMAN run speed. He calls it Poker Pacing and it’s based on the concept of Green Zone training.
Designed to reveal your stamina, fatigue resistance and pace control, the Poker Pacing workout is a 1-to-2-hour session that’s separated into pace-based thirds. The intensity of each third builds very slowly and is guided by heart rate.
Learn how to harness the power of Poker Pacing to reach new heights in training consistency and your best run performance ever.
ESSENTIAL HIPS
Not sure where to begin your strength training? Then coach Andrew Simmons wants you to start with your hips.
Hip strength is vital for the mechanics of all three triathlon disciplines.
Follow his 9 hip exercises for balance and strength. You’ll feel a difference in your freestyle kick, on long rides and deep into the late stages of a run.
WINNING TRAVEL
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DISSECTED FREESTYLE
Triathletes who are feeling frustrated trying to coordinate the elements of their freestyle will appreciate this dissection of freestyle’s basic elements by coach Johnny Rocket.
His clear descriptions of the stroke’s major components – head position, pull and kick – will provide a fresh perspective for improving your mechanics. Use his helpful cues during your next session. You’ll be shocked by your gains in speed and efficiency.
FOUR TO FASTER
If you’re pinched for training time and are seeking the best workouts for your IRONMAN 70.3, then this article by coach Phil Mosley is just the ticket.
He outlines his 4 essential sessions, explains why they’re important and recommends when to perform them.
If only all of your training could be so straightforward!
QUICK HIITS:
- Pumped Up
With the increased adoption of wider tubeless tires, tire pressures have trended lower. But how low should you go? To help determine what’s optimal for you, use Silca’s amazing tire pressure calculator. It’ll ensure you’re riding with maximum speed and comfort.
- Copenhagen Plank
Danish researchers discovered a simple variation to the humble plank that could transform your running. It strengthens your core, improves hip stability and helps prevent injury. It’ll also leave you gasping for air.
- Better Necking
If you sit all day – or swim freestyle (!) – then you’ll benefit from improving the mobility of your neck. Try Dan Go’s 3-minute neck mobility sequence to keep it healthy & pain free.
Carefully Curated Triathlon News for May 25, 2023
IN THIS EDITION…
- Tips for in-season strength training
- Why you need to master the 2-beat kick
- Personalized fueling plan for IRONMAN 70.3
- Get the most from back-to-back long rides
- Workouts that lock-in your run pace
NAILING RUN PACE
Our long runs are precious workouts. They require longer recovery time than our bike sessions and swims, so we can’t afford to do too many of them. That’s why it’s critical to make each one count.
Age group champion, Olympian and coach Chris Hauth offers his personal tips on how to determine the length and intensity of the long run based on your fitness and goals.
He also shares his perspective on the 3 different types of long runs and offers 7 long run workout recipes that will keep you mentally fresh and deliver top results.
BACK-TO-BACK
If you’re struggling to find enough training time, then consider scheduling two long rides on the weekend.
These 2-day training blocks cause significant muscular and cardiovascular overload, resulting in adaptations that lead to improvements in performance.
To get maximum benefit from back-to-back long days, focus on intentionally managing your fueling and recovery throughout the weekend.
For master coach Chris Carmichael, details matter. Follow his 6 detailed tips for riding stronger on back-to-back days. His advice will help you make the most of your valuable weekend training.
2-BEAT
After surviving the intensity of the first 400m of the swim start, many triathletes prefer to settle into a 2-beat kick.
A 2-beat kick offers numerous advantages including a lowered heart rate, improved streamlining and more speed for the effort. It also amplifies the connection between your kick and core, helping to initiate a more effective body rotation.
The secret to an effective 2-beat kick is proper timing. In this video Brenton Ford presents a useful method for mastering this subtle skill. With a 2-beat kick in your toolkit, you’ll complete your swim more efficiently and enter T1 ready to ride.
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FUELING 70.3
Determining your optimal race-day nutrition strategy is elusive, complex and very personal. It’s also a major source of pre-event anxiety and concern.
No two triathletes are alike. That’s why we appreciate this comprehensive blueprint for IRONMAN 70.3 fueling by Dr. Alex Harrison. Instead of dictating what products to consume, he outlines a process that will help you arrive at a consumption strategy based on your body weight and racing ambitions.
Additionally Harris offers conservative and aggressive fueling recommendations, and explores the benefits and risks of each. Now there’s no excuse for not entering your next race with a proven and effective fueling plan.
YEAR-ROUND STRENGTH
Strength and mobility form the foundation of superior endurance performances.
Former pro cyclist Gavin Mannion shares his insights on how he and other riders maintain their strength throughout the year, even during race season. His tips are relevant to time-crunched triathletes.
Of course, during the season his strength training became lighter in volume and weight, and more focused on pre-workout activation and stretching. Single-leg and bodyweight exercises were favored to avoid compromising their riding.
Study how these pros integrate strength training into their routines, and then apply their tactics to your training.
QUICK HIITS:
- Zone Width
In this Tweet Alan Couzens clarifies the breadth of Zone 2, reassuring us that it’s wide enough to realistically manage – and stay within – while training.
- Myo What?
One under-appreciated benefit of strength training is its stimulation of myokine production. These remarkable peptide compounds are released by skeletal muscle and regulate many vital functions. Learn 9 amazing benefits of myokines that will provide even more reasons to prioritize your time in the gym.
- Final Transition
The global endurance community says a heartfelt goodbye to Rick Hoyt, 61, who passed away unexpectedly this week due to respiratory complications. Wheelchair-bound Rick was famously pushed by his father, Dick, to over 1,000 race finishes including 255 triathlons, 32 Boston Marathons and a run across the USA.
Carefully Curated Triathlon News for May 11, 2023
IN THIS EDITION…
- Why fartleks are ideal for triathletes
- Body rotation: the key to faster freestyle
- You need to be doing over-unders
- How to avoid intensity blindness
- 10 truths for faster bike splits
CYCLING COMMANDMENTS
For many of us, getting faster on the bike is the best way to significantly improve our IRONMAN finish time.
These days there are plenty of devices, diets and hacks that promise to improve our cycling but, as coach Chris Carmichael reminds us, these are often distractions that prevent us from making real progress.
Getting faster isn’t complicated, but there are no shortcuts. Apply his 10 fundamental truths about bike training to your own program and watch your bike splits drop.
AVOID INTENSITY BLINDNESS
Research has confirmed that training 80% of the time at lower intensities, and just 20% at higher efforts, delivers optimal benefits to endurance athletes.
However, many of us spend most of our training in the “messy middle,” at moderate intensities that prevent us from realizing the full benefits of our workouts.
According to coach Matt Fitzgerald, properly managing an 80/20 program starts with slowing down what you perceive to be low intensity sessions. Most of us tend to train slightly too hard, shifting us into that moderate intensity rut.
Follow Fitzgerald’s useful tips to get training intensity under control, and watch your progress accelerate.
PERFECT ROTATION
Did you know that, in properly executed freestyle, the hips do not rotate at the same time as the shoulders?
You can perfect the transfer of energy between the arms and legs during your freestyle stroke – generating more power — with a short pause in your body rotation. This will help you stay taller and more streamlined for longer, preserving speed.
Check out this interesting video that illustrates the nuances of this critical skill, and learn useful drills and cues to improve body rotation for faster swimming.
TECHNIQUE IS EVERYTHING
The secret to better swimming is an obsessive commitment to improving your technique. The purpose-built swim products by FINIS will get you there faster.
Their first-to-market Stability Snorkel teaches proper head position and facilitates critical drills.
A wide variety of Paddles helps to optimize hand entry & exit, and various phases of the catch and pull.
The innovative design of their Edge Fins promotes a kick that starts at the hips and not at the knees.
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HURTS SO GOOD
If you want to improve how you manage the accumulation of lactate while cycling at or above your FTP, then consider the over-under workout.
The “over” segments of the workout flood your body with lactate and other metabolic byproducts (which can be quite uncomfortable!), and the “under” segments allow a brief and partial recovery.
With repeated over-under workouts, your body becomes more efficient at lactate management. You’ll also accrue significant time at high intensity, and develop mental toughness.
If you’re ready to tackle this challenging workout, then check out these 4 over-under formats offered by Meghan Kelley.
SHIFTING GEARS
For developing aerobic capacity and improving running efficiency, it’s hard to beat the fartlek session.
Devised by Finnish coaches in the 1930’s, it’s become a mainstay of competitive runners and triathletes everywhere.
Unlike typical intervals, where it’s common to stop between efforts, fartlek workouts blend a variety of nonstop efforts to challenge multiple energy systems in one extended session.
Olympic coach Ben Bright thinks fartleks are ideal for triathletes, because they require you to run well when fatigued… Just like after getting off the bike during a race. Give his favorite fartlek workout a try and you’ll quickly understand the power of this classic session.
QUICK HIITS:
- Better in the Open
Jan Sibbersen holds the Hawaii IRONMAN swim record and now heads his own wetsuit company. He recently released a beautiful series of short videos designed to improve your triathlon swimming proficiency. Apply his practical tips for more speed and confidence in open water.
- Purposeful Fatigue
In this fantastic Twitter thread, coach Steve Magness describes how to properly manage your effort throughout a HIIT workout to maximize the high intensity stimulus, reinforce good mechanics, and make the entire workout count.
- Up We Go
Inject some power into your run with regular hill repeats scheduled into your workout rotation. This diabolical hill pyramid will definitely build strength and speed that you can call on during the later stages of your next IRONMAN run.
Carefully Curated Triathlon News for May 18, 2023
IN THIS EDITION…
- 12 Training rules of Lucy Charles-Barclay
- Dial in your IRONMAN pacing
- Laura Siddall’s swimming breakthrough
- 7 Required runs for long distance success
- How to build cycling endurance & speed
LONGER AND FASTER
To be competitive at IRONMAN, we must build a bulletproof base of endurance and enhance our speed. How can we do both?
Hunter Allen, co-author of Training and Racing with a Power Meter, suggests how to achieve these seemingly opposing objectives.
He explains how to plan and execute an effective endurance ride (based on your fitness level), and how to determine the ideal pace and distance of your tempo sessions.
Then he shares his advanced Kitchen Sink workout that combines both endurance and speed that will really boost your engine and improve your long distance triathlon performance!
IRON PACING
Regardless of your fitness, if you don’t effectively execute the right IRONMAN pacing plan, then you’re destined for disappointment.
This requires holding back in the early stages, precise fueling management, and an intimate understanding of your zones 2 and 3 (all of which can be honed and rehearsed in training).
To make sure you’re on track, Joe Friel dissects each leg of the IRONMAN and provides his proven pacing strategies and tips for race day success.
HEAD OF THE CLASS
Laura Siddall is one of those rare triathletes who started swimming late (at the ripe old age of 29) but progressed to the lead pro pack and a top-10 finish in Kona. How did she do it?
Like many age groupers, Laura was always athletic and dedicated. But that wasn’t enough; swimming remained her weakness as she rose through the ranks.
Learn what led to her breakthrough and review Siddall’s 5 top tips for faster triathlon swimming. Hopefully her story will inspire you to take action.
CAMP WITH CROWIE
For the first time in 4 years, Craig “Crowie” Alexander is leading a triathlon training camp in the USA.
Don’t miss your opportunity to join this 5x world champion on July 9-15 for one week of training, personalized instruction and fun.
Hosted at the exclusive First Bourn estate in the Blue Ridge Mountains outside Asheville, NC, you’ll be treated to (and challenged by) one of the best training grounds in the eastern USA.
In addition to the unparalleled curriculum, lux amenities, and a personal pre-camp phone consultation with Craig, TriathlonWire readers save $50 off your camp tuition with coupon code TRIWIRE50
Space is very limited, so book your spot today by making a no-risk deposit!
7 RUNS
With limited time to spend on any single discipline, it can be difficult to log an adequate number of run workouts.
Coach Josh Muskin helps you keep things straight with his 7 types of runs needed for a successful IRONMAN marathon.
He explains the importance of each session and prescribes exactly when you should perform them. Use this guide to confirm that you’re training as efficiently as possible.
TRAINING WITH LUCY
Journalist Yanar Alkayat was granted the unique privilege of shadowing superstar Lucy Charles-Barclay for a day.
The result is a rare glimpse into the world of one of triathlon’s top pros and reveals the 12 tenets of LCB’s training.
What’s particularly interesting is Lucy’s dedication to strength training and consistent commitment to rest and recovery.
Regardless of your level, you’re sure to learn something from Lucy’s IRONMAN training schedule.
QUICK HIITS:
- Why We Go Long
Physiologist and coach Alan Couzens reminds us of the magical metabolic benefits of long, slow workouts, including superior rates of fat oxidation. When’s your next 4-hour ride?
- Sneaky 7
When prepping for a shorter triathlon, sharpen your form with US national team member Erika Ackerlund’s Sneaky 7 swim workout. It’ll get you accustomed to swimming at race pace while maintaining good technique.
- Best Seat in Kona?
Triathlon guru Dan Empfield takes a close look at the most popular saddle among male pros at the 2022 Hawaii IRONMAN. While admittedly a bit of a curmudgeon when it comes to tri saddles, learn why he gives a thumbs-up to this particular model.
Carefully Curated Triathlon News for May 4, 2023
IN THIS EDITION…
- How long should your long run be?
- 4 myths of strength training
- How to calculate your best bike pace
- Integrate your swim kick for more speed
- Joe Friel’s guide to a marathon PR
FASTER MARATHONS
Master coach Joe Friel delivers the goods as he describes how triathletes can post a marathon personal best.
Increasing weekly volume is not the key. Instead, he wants you to get more efficient by focusing on these 6 fundamental workouts.
Then he explains how to organize these sessions into a 12-week schedule, which accommodates your swimming and cycling.
Finally he reveals how to put it all together on race day with a clever 3-phase marathon pacing plan.
POWER PACING
Pacing the bike leg of a triathlon is tricky business. It’s all too easy to over-bike in the heat of competition, only to pay dearly for your overzealousness with a poor run.
Coach Russell Cox offers a simple, flexible and easy-to-follow bike pacing strategy that utilizes your power meter.
It’s based on identifying two upper limits – or caps – of your targeted power output, then trying to stay beneath them during the race. The first cap dictates the effort of your steady-state riding, and the second governs your effort during surges and climbs.
Learn how to calculate your power caps, then practice them in training. They will help you race with more speed and confidence.
WHAT A KICK
Don’t allow your freestyle kick to be an afterthought. Use Brenton Ford’s 5 tips for improving your kick and make it an integral part of your stroke.
We especially like Ford’s concept of “Ballerina in a Bucket” to help visualize an efficient flutter kick with minimal drag. His tip on how to properly time your kick with your catch will allow you to generate maximum power from proper body rotation.
Ford is an expert in helping triathletes become better swimmers, and this video explains how to make your freestyle kick work for you.
DRESSED FOR SUCCESS
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HOW LONG AGAIN?
The long run is one of the cornerstones of IRONMAN training.
Coach Whitney Heins explains everything you wanted to know about the long run, but were afraid to ask. Included is a foolproof method to determine just how long your long run should be.
To cap off a successful race, you must get your long run right. This article will help you do it.
MYTHS OF STRENGTH
You’ve heard it before: “Weight training will bulk me up.”
That’s nonsense and, if it’s preventing you from integrating strength work into your triathlon training, then you’re making a critical mistake.
Strength training builds lean muscle mass, prevents injury and improves movement patterns (especially when fatigued).
Read about the 4 myths of strength training popular among endurance athletes, then get in the gym!
QUICK HIITS:
- Back in Action
Fast performances are built on core stability and a strong lower back. Check out Dan Go’s Twitter thread on the 4 pillars for building a stronger lower back. He demonstrates 7 proven exercises that improve your speed and durability..
- Odds in Ibiza
The PTO European Open comes to Ibiza, Spain this Saturday. Its star-studded men’s and women’s fields – energized by $600,000 in prize money — are guaranteed to serve up exciting competition. Get a handle on who has the best odds of a winning performance with this analysis by TriRating.com.
- Flora
Enjoy Jack Kelly’s conversation with Commonwealth Games and Olympic champion Flora Duffy in this episode of the How They Train podcast. Listen to her straightforward – but challenging – approach to training. Learn why she avoids brick workouts. Is this the greatest female triathlete of all time? You decide.
Carefully Curated Triathlon News for April 27, 2023
IN THIS EDITION…
- Ensuring long-term freestyle improvement
- How to train between “A” races
- Fuel your race like a pro
- 3 rules for better speed workouts
RULES OF SPEED
Your fastest swimming, biking and running should occur during training, not in the race.
You need high intensity sessions in your program and, in this article, coach Matt Fitzgerald outlines the right way to do them in his 3 rules of speed training for triathlon.
When executed properly, small doses of increased intensity enhance overall fitness and improve your fatigue resistance at faster speeds.
3 SIMPLE THINGS
Sometimes it’s hard to know where to start when trying to improve your freestyle.
That’s why we like this approach by Andrew Sheaff, where he presents 3 aspects of freestyle critical for sustained long term improvement.
You’re probably already familiar with the importance of body position, pulling technique and body rotation. Sheaff explains why each area is so critical and offers drills and cues that will result in immediate improvement.
CAMP WITH CROWIE
For the first time in 4 years, Craig “Crowie” Alexander is conducting a triathlon training camp in North America.
Hosted at the exclusive First Bourn estate in the Blue Ridge Mountains outside Asheville, NC, athletes will be treated to one of the best training grounds in the eastern USA.
Participants will be immersed in one week of personalized coaching and instruction, while training side-by-side with this humble 5x World Champion.
Secure your spot today by making a no-risk deposit.
In addition to the unparalleled curriculum, incomparable amenities, and a personal phone consultation from Craig, TriathlonWire readers save $50 off their training camp tuition with the coupon code TRIWIRE50
PRO FUELING
In this informative video, South African pro Leon Chevalier shares his winning IRONMAN fueling plan.
Chevalier is a heavy sweater and has trained himself to consume over 100 gm of carbohydrates per hour, so fueling precision is critical.
He describes how he schedules and audits his consumption of calories, electrolytes and hydration throughout the event. He explains where he carries his nutrition to be almost entirely self-sufficient throughout the ride, while remaining streamlined and aero. He also reveals how he begins the run well-fueled.
One thing’s clear, Leon knows his numbers! Follow Chevalier’s lead and repeatedly validate your own fueling plan during training. It’ll build confidence, eliminate guesswork and result in a great day at the race!
TWEEN TRAINING
Most of us diligently follow a training plan during the last 12 to 18 weeks before a major race.
But what about during the periods between these event training cycles?
It turns out that many athletes simply noodle along with unstructured “maintenance training.” Unfortunately doing so prevents breaking through plateaus and inhibits the continual accrual of fitness and speed.
In this article coach Jeff Gaudette discusses how to avoid this mistake by dialing down the intensity of your training while intentionally addressing your weaknesses. This type of smart and specific program ensures continued improvement between race training cycles.
QUICK HIITS:
- Fizzy Logic
More and more endurance athletes are experimenting with topical and ingestable bicarbonate formulations, hoping to decrease the accumulation of lactate in muscles. Tadej Pogačar’s coach, Dr. Iñigo San Millán, is not buying it. Check out why he says the science just doesn’t support the products’ claims. Buyer beware.
- Highest Bidder
If you’re having difficulty qualifying for a world championship but are determined to experience the top events in our sport, then IRONMAN Foundation’s annual charity bib auction might be for you. Five entries are available to the highest bidders for each of 2023’s three World Championship races. Loosen up your paddle arms and wallets… all proceeds go to deserving organizations in the local host communities.
- Science Between the Cheat
Doping is cheating. Regarding the illegal use of EPO, it provides massive performance benefits and an unfair advantage. Respected sports scientist and coach Dr. Dan Plews explains how and why EPO is such a powerful PED, reminding us why triathlon needs more drug testing and vigilance than ever before.
Carefully Curated Triathlon News for April 20, 2023
IN THIS EDITION…
- Dialing in 70.3 bike pace
- Tendon strength for more speed
- Balancing aerobic and anaerobic workouts
- 10 freestyle mistakes and their fixes
- Maximizing training ROI
TRAINING ROI
In a fascinating self-experiment, coach Conrad Goeringer tried to post a sub-10 IRONMAN on just 10 hours of training per week.
Goeringer outlines his 4 principles for time-strapped triathletes, and describes what he emphasized – and what he sacrificed – to obtain the fastest possible result with the least possible training.
He shares his thought-provoking and somewhat controversial views on indoor bike sessions, time in the pool, run frequency and nutrition.
Clearly Goeringer is a talented triathlete, and he pushed the limit to make a point. We’re not advocating for such minimal training, but this will get you thinking about how a well-structured, low-volume plan can lead to good results.
SPEED & DISTANCE
If marathon running is predominantly an aerobic activity, then why do we perform anaerobic workouts?
In this article Adam Rabo clearly explains why we need both aerobic and anaerobic training for the best race results possible.
He describes the 5 main benefits of aerobic training, and provides useful examples of aerobic workouts that you should be doing. He outlines 3 reasons why anaerobic running is so important and, again, provides sample workouts for long distance runners.
When properly integrated into your training week, the right combination of aerobic and anaerobic workouts will improve your endurance and make you faster.
WEAK LINKS
Even the best swimmers can benefit from an occasional analysis of their freestyle stroke. Correcting the smallest flaws will improve speed and efficiency.
To help you evaluate your own technique, coach Christina Dorrer presents the 10 most common mistakes in freestyle.
Accompanying the description of each mistake is a concise explanation of how to correct it, including the best drills. Use this as a roadmap to review and improve your stroke mechanics.
FINE-TUNED FUELING
UCAN’s proprietary LIVSTEADY SuperStarch 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 require 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 15% off all UCAN purchases by using this link. Check out their complete line of drinks, energy bars and snacks today!
HALF BIKE
A well-executed 70.3 bike leg is achieved through a combination of optimal fitness and precise pacing.
Coach Alison Freeman provides 3 essential IRONMAN 70.3 cycling workouts that will elevate your skills and confidence for race day. These are specifically designed for the last two to eight weeks prior to your event.
We especially like her session that validates your race pace. Once successfully completed, you’ll know that you’re on track for great performance!
STRONGER GRISTLE
Interested in building more power for running and cycling? Then you should focus on enhancing your tendon and ligaments.
Tendons connect your muscle to bone, and ligaments connect bone to bone. Together they deliver elastic recoil to help us perform with more speed and power.
Due to their limited blood supply, developing strength and optimal elasticity in tendons and ligaments takes time. Coach William Ritter outlines 3 ways to build strength in connective tissue, which can be easily integrated into your current training program.
Follow his advice and you’ll improve your running and cycling economy while reducing the chance of injury.
QUICK HIITS:
- Heads Up
Improve your next triathlon swim with this race simulating head-up water polo drill. It forces you to maintain a strong forward catch… otherwise you’ll sink.
- Race from Strength
Master coach and 6x IRONMAN World Champion Mark Allen offers up a brief but powerful tip on pacing your next race. Follow his advice and don’t be surprised if you have your best finish ever!
- Miles of Music
Strava’s latest update provides integration with music streaming service Spotify, allowing athletes to control their favorite playlists or podcasts directly from the Strava app.
Carefully Curated Triathlon News for April 13, 2023
IN THIS EDITION…
- 3 marathon speed workouts
- You need protein before bedtime
- 9 reasons why you’re slower in open water
- Plyometrics for runners
- Yes, VO2 max can be improved
OPEN FASTER
If you’ve been exclusively training for months in the pool, it can be challenging to transition into the open water as you ramp up towards your next race.
It’s not uncommon for triathletes to be up to 10 seconds per 100m slower when not following the black stripe.
Coach Dan Bullock explores 9 reasons why you might be slower in open water than the pool. He also provides solutions that can immediately improve your speed.
Review each point and consider if any are affecting your performance. Triathlon swimming is different, but it doesn’t have to be slower.
MAXXING VO2 MAX
Many old-school endurance athletes incorrectly believe that your VO2 max is genetically capped, and you’re stuck with what you’re born with. Fortunately, science has proven that VO2 max is quite trainable.
That’s good news, because your VO2 max is synonymous with your maximum aerobic capacity. It’s a relief to discover that it can be improved through proper training.
Coach Jim Rutberg explains the 5 factors that combine to contribute to VO2 max, and which ones are trainable.
He goes on to describe the types of workouts that most effectively improve VO2 max, and why long-distance triathletes should consider VO2 max training early in the season.
A LITTLE JUMPY
Plyometrics can enhance running economy, power, and speed. However most athletes aren’t clear about what plyometrics actually are and how they benefit your performance.
In this comprehensive article by exercise physiologist Heather Hart, you’ll learn how plyometrics train muscles, connective tissue and the nervous system.
You’ll also discover the 7 reasons why they’re so beneficial for runners.
Hart concludes with recommendations on how and when you should perform plyometrics, and provides numerous examples of effective plyometric exercises.
CAMP WITH CROWIE
If you’re building towards a late-season “A” race, or just want to take your performance to the next level, then you owe it to yourself to attend Craig Alexander’s summer training camp.
Participants will be immersed in one week of personalized coaching and instruction, while training side-by-side with this humble 5x triathlon World Champion.
Hosted at the exclusive First Bourn estate in the Blue Ridge Mountains outside Asheville, NC, athletes will be treated to one of the best training grounds in the eastern USA.
This is Crowie’s first US-based camp in 4 years, so spaces will fill up fast. Secure your spot today by making a no-risk deposit.
In addition to the unparalleled curriculum, incomparable amenities, and one-on-one follow-up from Craig, TriathlonWire readers can save $50 off their training camp tuition with the coupon code TRIWIRE50
Crowie and his team are committed to making you a faster triathlete because, after all, Faster Triathlon is Fun!™
TRACKING SPEED
To run your best marathon, logging the appropriate mileage is a given. But you also must ensure that you’re performing the right type of speedwork.
Toronto-based coach Marley Dickinson shares 3 tough track workouts for marathon speed.
These sessions are designed to teach your body to clear lactate more efficiently, grow accustomed to race pace… and build mental toughness.
BEDTIME SNACK
Adequate protein consumption throughout the day is important for muscle repair and protein synthesis. Most experts believe that you should aim to ingest 1 gram of protein per pound of body weight.
In order to hit that ambitious target, nutrition scientist Mike Ormsbee suggests that you consume protein before bedtime.
Not only does pre-sleep protein help you achieve your daily protein intake goal, it also helps prevent overeating the next morning.
And, despite popular belief, it does not contribute to overnight fat gain!
Learn what type of protein is best for your late night snack, and go to bed knowing that your recovery continues as you sleep.
QUICK HIITS:
- Hoff Season
Get to know one of America’s most accomplished long distance triathletes and pick up actionable tips for your own triathlon goals through Mike Reilly’s conversation with 4x IRONMAN winner Ben Hoffman.
- Into the Arena
Have you ever wondered how a pro prepares for the unique competitive format of the Super League Triathlon Arena Games? If so, then you’ll love this behind-the-scenes video by Olympians Marc & Helen Jenkins as they describe the training Helen did for the London event.
- Cam’s Cobbled Brick
Perhaps the most time-crunched triathlete we know is Cam Wurf (who also happens to be a pro cyclist riding for the INEOS Grenadiers). After completing the grueling 257 km Paris-Roubaix classic last Sunday, he squeezed in a second workout by running a half marathon that afternoon in 1:26. We call that a cobbled brick!
Carefully Curated Triathlon News for April 6, 2023
IN THIS EDITION…
- Fine-tune your 70.3 fueling
- Master freestyle arm movement
- 2-part cycling intervals
- 5 days of swim drills
- How to integrate speed work
NEED FOR SPEED
You need speed work in your training. It familiarizes you with intensities you’ll experience while racing and enhances your fitness.
Coach Matt Fitzgerald believes that you can safely incorporate speed work by following 3 simple rules.
The good news is a little goes a long way, and more is probably not better.
Speed work is a vital component of triathlon training, but Fitzgerald spells out exactly how to make it work for you.
HIGH TORQUE HILLS
As a long distance triathlete, your goal is to ride for hours at a consistent intensity just below your aerobic threshold.
To do so, you must engage as much muscle as possible for this challenging and sustained effort. You even want to recruit some of your fast twitch muscle fibers and train them to perform aerobically, too.
For optimal adaptation, Chris Case recommends this killer 2-part cycling hill workout. His prep set fatigues your slow twitch fibers by depleting their glycogen. Then the main set forces the fast twitch fibers to contribute.
What’s the secret to this session? Seated, low cadence climbing. Learn how to integrate this bike workout into your training, and watch your stamina and speed improve.
UNLOCK THE MYSTERIES
Use this elegant and concise video to unlock the mysteries of one of the most challenging concepts of freestyle swimming: arm movement.
Renato Machelett breaks down freestyle arm movement into its 6 critical components, and provides actionable tips you can immediately apply to improve your stroke.
You’ve never seen anything quite like this for improving your swim technique!
WINNING TRAVEL
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HALF FUEL
World renowned sports nutritionist Asker Jeukendrup reveals how to build a personalized fueling plan for your next IRONMAN 70.3.
He addresses how to deal with the 3 key nutrition issues faced by triathletes: fueling, hydration and GI problems.
Jeukendrup also outlines the most common race day mistakes athletes make with their nutrition, and explains how to avoid them.
Use his science-based approach as a starting point to construct your bulletproof race day nutrition plan.
5 DAYS, 5 DRILLS
Add some variety to your swim training while improving your technique with these 5 drills by the coaches from Arena.
This series offers a different drill set for each of 5 successive days, and is designed to help you make incremental progress on perfecting your stroke.
QUICK HIITS:
- What It Takes
2022 saw massive improvements in race performances across the board; not just in overall finish times, but also in each individual discipline. Read this fascinating analysis by TriRating.com that reveals what it takes to compete at the highest level.
- Qualified for Worlds
After being tested and proven at 4 major triathlons, the RaceRanger drafting detection system will be used at the Long Distance World Championships on May 7, 2023 in Ibiza, Spain. As its adoption continues, we hope the RaceRanger will help improve the fairness of officiating in non-drafting triathlons worldwide.
- Undefeated
Take a moment to ponder this Tweet by Mr. Slow Easy Comfortable. Is picking up the pace what your body needs right now, or is it just for vanity metrics on Strava? Slow running is undefeated; no one ever regretted training too slowly.
Carefully Curated Triathlon News for March 30, 2023
IN THIS EDITION…
- 10 dryland drills for freestyle
- The path to higher cycling power
- Fix your dropped leading arm
- How to leverage race-specific workouts
PRINCIPLES OF POWER
Dr. Martin Bonnevie-Svendsen shares 5 science-based principles for building more cycling power.
What makes these principles unique is that – for optimal results – they must be completed in a purposeful order.
Bonnevie-Svendsen explains why the gradual increase of training load is paramount to achieving success as an endurance athlete. He also convincingly argues why it’s unwise to blindly follow the training intensity distribution of the professionals.
Whether you have a coach or follow your own program, this is an immensely valuable presentation. Bookmark it and refer back to it often. Consider it your operator’s manual for faster bike splits.
GET SPECIFIC
If you want to run to your potential in your next event then — during the last 4 to 6 weeks prior to competition — make sure to include workouts that are race-specific.
Doing so will ensure that you’ll accrue the adaptations required to perform at your best.
Coach Jeff Gaudette reveals multiple race-specific workouts for popular distances from 5k to marathon, and explains the physiological rationale behind each. Integrate some of these sessions into your race build-up, and you’ll find yourself running faster than ever.
FASTER WITH FINIS
FINIS understands the unique needs of triathletes, and has a line of innovative products that will make you a better, faster and more efficient triathlon swimmer.
We especially like their Slide Dryland Trainer stretch cords. Their clever design provides constant (not variable) resistance throughout the swim stroke cycle. They’re perfect for pre-event warmup when we can’t get into the water before the race start.
We also love the Freestyler paddle for reinforcing a good catch, pull and stroke 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.
FIX THE DROP
Coach Brenton Ford addresses one of the most common problems observed in age group triathletes: dropping the lead arm when turning the head to breathe during the swim.
When this occurs, it prevents an effective hold and catch, thereby slowing you down.
According to Ford there are 5 main reasons why the arm drops, and he analyzes each one. Watch this video to determine if you’re guilty of any of these mistakes. If so, then apply his fixes and drills and you’ll soon be swimming faster freestyle.
DRY 10
For more speed and technical improvement in your freestyle, add some swim-specific strength training to your weekly routine.
Elite swimmer Benjamin Strydom shares his 10 favorite dryland exercises that will positively impact all aspects of your stroke.
QUICK HIITS:
- How Much Faster?
Thanks to their buoyancy, wetsuits contribute to faster swims times. But just how much faster will you go on race day wearing neoprene? Watch Global Triathlon Network’s experiment that quantifies the wetsuit advantage.
- Sparks Will Fly
The 2023 North American IRONMAN 70.3 season starts this Saturday in Oceanside, California where a world championship caliber pro field will battle for their share of $50,000 in prize money. Watch the action live on OutsideTV.
- Not a Word
Triathlete Anthony Stark went 5 days without mentioning his IRONMAN Wisconsin finish, a span that smashed the previous world record by 36 hours. It’s unclear what caused his extended silence, but experts confirm it could not have been easy.
Carefully Curated Triathlon News for March 23, 2023
IN THIS EDITION…
- How fast do you lose fitness during a layoff?
- 6 open water swim workouts
- What causes cramping and how to treat it
- The importance of freestyle hand position
- Why you should slow down your long runs
LONG AND SLOW
Your long runs should be slow. Slower than your race pace, and probably slower than you think.
Every workout should have a specific goal, and the long run targets the aerobic energy system, which must be optimized in long distance triathlon. Properly executed, the long run builds endurance by activating the aerobic type-1 muscle fibers and teaches our bodies to burn fat more efficiently.
Need more convincing? Then check out these 8 reasons why long runs should be slow (plus learn when you should break this rule!)
So, save your faster running for intentional tempo and speed workouts, and level up your long runs by choosing the right pace.
INTO THE OPEN
With the IRONMAN season beginning in the northern hemisphere, it’s time to incorporate some open water training to refine your triathlon swimming skills.
Coach Craig Lewin offers these 6 triathlon-specific open water swim workouts that will make you faster. These sessions will help improve all aspects of your race-day swim.
Remember: training only long, slow distance in the open water is not enough. You must practice high intensity starts, entries & exits, and pace variations to prepare for the realities of competition.
LOSING IT
Whether due to injury, work or just life, we all are occasionally forced to take time off from training.
The question many of us ask is how long does it take to lose our hard-earned fitness?
Unfortunately, we lose aerobic fitness faster than we lose muscular strength. In fact, after just 3 weeks of inactivity, it’s common to see a 7% decline in VO2 max.
Exercise scientist and coach Amber Sayer breaks it all down for us. She explains that there are 5 factors that affect your rate of detraining. You can mitigate the impact of these factors by understanding which are most relevant to you.
The good news is that the fitter we are, the faster we can regain our fitness after an extended break.
NO MORE SPIKES & CRASHES
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GIVE ME A HAND
As coach Sara McLarty reminds us, every part of your body — from the position of your fingers to the angle of your feet — can help or hinder your swimming performance.
In this article she shares the best hand position for the entry, reach and pull.
According to McLarty over 85% of your speed comes from the force created by your hand and forearm. The way you position your hand sets the tone for your entire stroke.
To help you get it right, she presents 5 drills to reinforce the ideal hand orientation and improve your feel for the water.
CRAMP SCIENCE
The cause of exercise-induced cramping is often attributed to hydration and electrolyte imbalances. Unfortunately the science does not support this contention.
Coach Dylan Johnson addresses this misconception by reviewing the latest studies, and concludes that cramping is most often caused by faster-than-usual pace or intensity. It might also be exacerbated by a genetic predisposition.
He goes on to examine popular cures and found that gentle stretching might be your most reliable remedy when suffering from a cramp. However the best prevention is probably more effective training and preparation for the event.
QUICK HIITS:
- Glutes to the Max
If you’re ready to strengthen the engine room of your cycling and running, then it’s time to train the glutes. Check out these exercises that isolate these massive muscles and learn which is the most effective for maximizing muscle tension.
- Triumphant Return
If you’ve been sidelined by injury, then you’ll appreciate Matt Dixon’s return to running training template. It tempers your eagerness and ensures that you ease back into your fitness without further setbacks.
- You Picked’em
Recently IRONMAN published its 2022 Athletes’ Choice Awards, recognizing your favorite events and most popular swim, bike and run courses. Give it a read, and we guarantee that it will give you fresh ideas about which race to target next.
Carefully Curated Triathlon News for March 16, 2023
IN THIS EDITION…
- Super-slow swim drills
- Boost carbs for faster performance
- Frodeno’s tips on full-distance preparation
- Importance of freestyle rotation
- 3 ways to increase your FTP
A HIGHER POWER
Most triathletes will spend about 50% of their IRONMAN race on their bike. That’s why it makes sense to dedicate a substantial portion of your training time to increasing your cycling power.
While there’s been lots of buzz recently about improving FTP by increasing your lower intensity Zone 2 riding, not all of us have the additional time required to realize the gains from this tactic.
Fortunately there are 3 ways to increase FTP. The experts at Source Endurance describe each of them – including how much time is needed to see results – so that you can determine which training method is best for you.
ROTATIONS
Your body rotation during freestyle is critical, but are you getting it right?
Proper rotation helps extend your reach, engage the powerful back and core muscles (not just your arms), and improves balance.
The sweetspot for a rhythmic and effective rotation is between 35 and 45 degrees to each side. Unfortunately it’s common for swimmers to under- or over rotate, or to rotate asymmetrically.
Study this short video by Swim360 to help you visualize and improve proper freestyle rotation.
UP TO IRON
When Jan Frodeno talks, smart triathletes listen.
In this article the GOAT shares his 10 top tips for moving up to full-distance events.
Learn why he avoids dieting, plays mind games to keep going during the late stages of the marathon, and prioritizes core strength.
This list of Frodeno’s proven and actionable advice will help create a framework to optimize your IRONMAN training and get the most out of your race day performance.
KICK IT UP A NOTCH
Since 2014 Craig “Crowie” Alexander has guided over 7,200 athletes to exceptional performances through his Sansego Triathlon Club.
Whether you’re building towards your “A” race, or aiming to maintain fitness and improve your weaknesses while between triathlons, Sansego Tri Club will elevate your game.
STC members are stronger, faster and more confident… Isn’t that your objective, too?
STC’s unparalleled training resources, elite team of coaches and experts, and a supportive community of triathletes like you are ready to take your racing to the next level.
For a very limited time, TriathlonWire readers can become part of this extraordinary multisport community and save $47 off an annual membership with the coupon code STC47OFF
With its 100% no-risk guarantee, there’s no reason not to join today! As Crowie always says: Faster Triathlon is Fun!
FEEDING TIME
Race day nutrition – a source of constant anxiety and confusion — is often considered triathlon’s “fourth event.”
Gain clarity on your body’s nutritional needs and learn how to construct a high carbohydrate fueling strategy by watching this concise and informative video by Dr. Alex Harrison.
He explains why you should be consuming up to 100gm of carbs per hour, even during events that are 6 hours and longer. He also reveals the factors that limit carbohydrate utilization during competition.
If you’ve ever had a poor race performance due to a fueling mistake, then you need to watch this video!
SUPER SLOW
Sometimes slower is better. That’s particularly true when trying to improve your freestyle.
Instead of hammering and flailing to hit every interval split, occasionally insert a set of super-slow swimming (SSS). Rather than looking at your watch, focus on perfect technique.
High-performance coach Olivier Poirier-Leroy delves into the benefits of super-slow swimming. He explains how to use it to expose any critical flaws in your stroke and regain your feel for the water. He also provides 5 tips for getting the most from SSS drills.
QUICK HIITS:
- Who Owns What
Thanks to Tim Heming, for the first time ever you can get a clear understanding of who is pulling the levers in our sport. Learn where your event registration money goes, and who owns what. It’s more intertwined than you might imagine!
- Where Do You Stand?
How do your performances stack up? Find out from this comprehensive summary of average and target times for triathlon’s most popular race distances.
- Rinny Moves On
A devastating sub-3-three hour run carried her to 3 IRONMAN World Championship titles and multiple Kona run course records. With one of the most decorated careers in triathlon, after 20 years as a pro Aussie legend Mirinda Carfrae finally called it quits. On behalf of our entire sport, we say “Thank you, Rinny!”
Carefully Curated Triathlon News for March 9, 2023
IN THIS EDITION…
- Freestyle audit for immediate improvement
- 3 proven VO2max workouts
- Why you need an overload training block
- Flexible fueling for faster racing
- How long before I benefit from a workout?
HOW LONG?
You’ve just performed a difficult threshold run. How long before you reap the benefits of that workout?
In this article coach Jeff Gaudette examines the 4 most common types of run workouts and explains when you can expect to realize their benefit after your body has responded and adapted to the training stress.
You’ll appreciate the nuanced analysis of speedwork, VO2max intervals, threshold sessions and long runs. Gaudette even provides a convenient chart that you can reference while planning your weekly workouts.
Of course how you respond to any specific workout is far different from how you develop and improve your energy systems over the long term. Nonetheless understanding how your body reacts to different types of run workouts will help you schedule your sessions and fine-tune your training load for maximal benefit.
OVERLOAD BY DESIGN
IRONMAN triathletes can derive great benefit from a training period that includes four or more consecutive days of cycling. Sometimes referred to as an “overload block,” it delivers massive physiological adaptations and helps build mental toughness.
Chris Case explores how to structure an overload block for maximum benefit. He maps out his day-by-day workouts from Thursday through Sunday, and discusses how best to manage your accumulating fatigue.
Through a combination of intervals designed to raise FTP, long aerobic rides, and sustained threshold efforts he keeps the volume and fatigue trending upwards. A successful overload block may require a full week of active recovery, but triathletes often find that it helps them bust through a training plateau and continue their improvement.
FREESTYLE AUDIT
Skilled swimmers make freestyle look so easy and effortless, while newbies often emerge from their swim leg in a deep energy deficit because they’ve been fighting the water and struggling with their stroke the entire way.
Nearly every triathlete can improve their freestyle. Use this guide by coach Fares Ksebati to walk through the 6 essential components of your freestyle stroke. Consider each one in relation to your own technique (perhaps with the help of some cellphone videos or on-deck instruction), and identify the weak links in your mechanics.
Once you’ve isolated the specific issues, it becomes much easier to choose appropriate drills and workouts to correct them. You’ll be swimming faster in no time!
PICK IT UP
A major problem of many triathlon swimmers is overthinking their freestyle stroke. By trying to focus on too many cues for improving technique, their stroke rate drops and they develop deadspots that kill their speed.
One way to avoid this is to 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.
Additionally a higher turnover is more conducive for success in the open water where other swimmers, waves and chop frequently disrupt your forward momentum.
Best of all, TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout. Get on it!
EXPANDED CAPACITY
Our ability to use oxygen while exercising – also known as aerobic capacity and measured as VO2max – is a key contributor to endurance performance.
Aerobic capacity can be improved by training at our maximal rate of oxygen consumption, but those sessions are challenging and, if not precisely controlled, can lead to burnout or injury.
Coach Matt Fitzgerald outlines 3 science-based workouts for improving VO2max.
These sessions allow you to accumulate time at very high effort by performing multiple short intervals at varying intensities. Include all three of these workouts into your training mix for variety while improving your aerobic capacity.
FLEXIBLE FUELING
Your body never uses just one type of fuel. You’re always burning both carbs and fat, but the relative proportion of each varies according to performance intensity. As intensity increases, metabolism of carbohydrates increases and our ability to utilize fat decreases.
As coach Jim Rutberg says, we want to train ourselves to reach a higher percentage of maximum power while still primarily relying on fat for energy. Doing so preserves our limited glycogen stores for when we need them most, and helps us avoid stomach distress caused by overconsuming carbs during a race.
Human performance scientist Corinne Malcolm provides a comprehensive explanation of how your body balances its fuel sources. She also discusses how you might become a more fat-adapted triathlete through strategic carbohydrate periodization.
Consider her approach of combining various nutritional strategies to attain metabolic flexibility. Doing so could elevate your race day results to new heights.
QUICK HIITS:
- Easy as Hill
As you ease yourself back into higher intensity efforts, give this half-hill workout a try. It incorporates short duration intervals to build strength and speed, while reducing the risk of injury often associated with speedwork.
- 3 Strong Moves
We know: you’re pressed for time and find it difficult to integrate strength training into your weekly routine. Sports rehab specialist James Dunne has identified his top 3 bodyweight exercises for faster running. They’re designed to improve general strength, balance and lower leg conditioning. No more excuses!
- Mythbusters
After studying thousands of age group marathoners, a recent Northwestern University study found no link between running and hip and knee deterioration. Despite many doctors advising their patients to cut back on their mileage, running does not cause long-term “wear and tear” on the joints.
Carefully Curated Triathlon News for March 2, 2023
IN THIS EDITION…
- Are group rides making you slower?
- Free your hips for more run speed
- Proper pull buoy for stronger pulls
- More carbs… but not all the time
- Super-efficient bike training
3 FOR THE BIKE
The best IRONMAN triathletes are experts in time management. They know how to allocate their limited training time for maximum efficiency.
This is particularly important in your cycling. Intentional bike sessions ensure that you’re training the right energy systems and accumulating the necessary training load without wasting precious hours on sloppy efforts.
Coach and exercise physiologist Dr. Aris Myrkos offers up his proven framework for structuring your training with his 3 critical bike workouts for IRONMAN.
His approach is designed to optimize your FTP, oxygen uptake and fat oxidation.
Use his guidelines and sample workouts to take your long-distance bike performance to the next level.
GAINS LOST FROM GROUPS
Riding with others is fun, but it means our training is less structured. If we always end up winging it with the group, then we need to know: is riding with others hindering our progress?
In this video elite cyclist and coach Dylan Johnson examines whether or not you’d be a stronger rider by training alone and sticking to your plan.
It’s widely accepted that 80% of your training should be conducted at lower Zone 2 aerobic intensities, which is between 55% and 75% of your FTP. Group rides usually spike your efforts into the red, eliciting a stress response from your body’s autonomous nervous system. Do this too frequently and you’ll lose out on your desired fitness gains.
Johnson explains the science behind this, and why you should save your hard efforts for when they matter most. He also offers practical suggestions on how to combine the fun of group rides with the importance of following your training program.
BAD BUOY
The ubiquitous pull buoy can be found in the swim bag of nearly every triathlete. But are you using it correctly?
Coach Andrew Sheaff shares his insights on how a pull buoy can improve your swimming, and not serve as a crutch that prevents learning proper body position.
A pull buoy isolates arm movement, and Sheaff describes 3 swim sets that will help you focus on technique and stroke count.
He also includes a simple but effective dryland drill to prime the set-up of your catch. Transfer this movement pattern into the water when swimming with a pull buoy, and experience immediate improvement with your high elbow set.
TRAVEL LIKE A PRO
Traveling to IRONMAN events is expensive.
Wouldn’t you rather be spending your hard-earned money on gear and training, rather than pricey airfare and hotels?
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FROM THE HIPS
If you’re looking for more running speed, then improve your hip mobility.
Your ability to move your hips through their full range of motion has a direct impact on stride length and running cadence.
Tight hip flexors impinge your movement and inhibit your speed. You’re literally fighting your body with every step.
In contrast stronger, more mobile hip flexors will enhance knee drive, stabilize your gait and even relieve lower back pain.
Begin to unlock your hips – and improve your running speed – with this sequence of 6 mobility exercises by coach Meg Takacs. Perform them before every run and you’ll be rewarded with a more efficient, freer and faster pace.
MAXIMUM INTAKE
Anyone who follows elite long-distance triathlon racing has heard about the trend towards high-carb fueling.
As research accumulates, the science indicates that upwards of 120g of carbohydrates (or 480 calories) per hour not only enhances performance but also facilitates faster post-event recovery.
But can motivated age groupers like us apply this science to our own training and racing without causing race-ending stomach problems?
According to Dr. Alex Harrison the answer is “yes,” but with caution. In this article he explains when to implement a high-carb fueling strategy in training, and how to avoid the potential pitfalls of this aggressive nutritional approach.
Unsurprisingly the devil is in the details, and Harrison will help you decide if high-carb fueling is right for your fitness level and performance goals.
QUICK HIITS:
- Happy Ending
To supercharge your gains after completing a challenging indoor bike workout, immediately perform this brief 6-exercise core strengthening routine before hitting the showers. It will increase your stability required to apply more force to the pedals.
- Road to Paris
Triathletes keen to qualify for the 2024 Olympic Games in Paris will kick off their WTCS series this weekend in Abu Dhabi. Catch all the action – including the return to short course racing of Katie Zaferes (USA) and Gustav Iden (NOR) — on the TriathlonLive webcast, BBC and other outlets.
- Finessing Your Plan
Although originally written for marathoners, coach Greg McMillan’s 7 tips for managing your training plan is also appropriate for triathletes. Combine his sage advice with a bit of finesse and common sense, and you’ll arrive at the start line in peak shape.
Carefully Curated Triathlon News for February 23, 2023
IN THIS EDITION…
- Why you need to be doing plyometrics
- Avoid these 6 indoor cycling mistakes
- Perfect your reach for faster freestyle
- 3 training priorities for greater ROI
- Optimize your tri bike set-up for more speed
MASTER YOUR WHIP
In a recent episode of That Triathlon Show podcast, coach & bike fitter Michael Liberzon delivers a masterclass in how to get the most from your tri bike setup.
The benefits of riding a TT bike instead of a road bike are unequivocal in almost all cases… even on really hilly courses (IRONMAN Nice participants, we’re talking to you). Liberzon does the math to demonstrate why.
He goes on to examine the aerodynamic gains to be had by fine-tuning your bike’s most important features, like its cockpit and integrated hydration and storage systems. He discusses when you should get out of the aero position and why you should race with a rear disc wheel whenever permitted.
If you’re serious in gaining more speed with fewer watts, then this is a priceless presentation you don’t want to miss.
SLIDE & GLIDE
Your reach should be the most streamlined phase of your freestyle. Unfortunately many triathletes rush their reach, causing unnecessary braking and energy leaks during every stroke.
To correct this flaw and increase your distance per stroke, coach Brenton Ford demonstrates the slide and glide drill.
He also provides several transformational tips that will immediately improve your technique.
3 BEST TARGETS
The well-worn image of the “time-crunched triathlete” has become one of our sport’s most familiar memes. Nonetheless, when training up to 20 hours per week, it makes sense to focus on more efficient training.
In this article the experts at INSCYD argue that, to maximize your training ROI, you should prioritize 3 areas for major improvement.
They reveal the quickest way to increase your swimming speed; discuss the benefits of adapting to a higher rate of carbohydrate consumption on the bike; and examine the impact of improving your run economy.
In each case you’ll learn why it pays to work on these 3 areas, and how to measure your progress.
STEADY ENERGY
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Perfect for long distance triathletes like you!
The flavors are subtle and not too sweet. With zero sugars and zero stimulants, UCAN provides sustained energy throughout your race with no GI or stomach upset.
Triathletes require steady energy and sharp mental focus on race day. That’s why champions like Katie Zaferes, Tim O’Donnell and Meb Keflezighi rely on UCAN to fuel their performances.
From now until February 28 readers of TriathlonWire receive a whopping 25% off all UCAN purchases by using this link. Don’t miss this limited time offer! Stock up on their complete line of drinks, gels, energy bars and snacks today.
DYNAMIC STRENGTH
More and more triathletes have embraced strength training to improve their performance, but many are reluctant to incorporate plyometrics into their bodywork routine.
Carefully selected and properly performed dynamic movements will improve range-of-motion, body awareness, neuromuscular control and balance.
Introduce yourself to the power of plyometrics with Andrew Simmons’ 9 movements and progressive exercises for better running.
INDOOR CORRECTIONS
With improvements in gear and technology, indoor bike training has been transformed from a tolerated substitute for outdoor riding into a critical and effective training strategy.
As triathletes increase their time riding on platforms like Zwift, Rouvy and FulGaz, it’s even more important that they also focus on enhancing their indoor training effectiveness.
Coach Jim Rutberg lists the 6 most common indoor cycling mistakes and explains how to fix or avoid them.
Don’t be surprised if you’re guilty of making one (or more) of these mistakes. The good news is that, once corrected, your cycling will be elevated to new heights.
QUICK HIITS:
- Swim Core
Maintaining good body position in the water – even when fatigued – is key for faster swim times. Here are 5 core exercises for swimmers from coach Sara McLarty that will help you uphold your stroke mechanics throughout the race.
- Walk It Off
There are plenty of benefits of a post-meal walk, and one of the most important is the resulting improved stabilization of blood glucose. Walking helps you avoid that postprandial glucose rush. Learn how and why this mechanism is so important.
- Iron Personified
50-year-old Kiwi Cameron Brown will end his 35-year pro career on March 4 at his home race, IRONMAN New Zealand. This final start marks his 25th appearance at IMNZ, an event he’s won 12 times. Congratulations on a remarkable triathlon legacy.
Carefully Curated Triathlon News for February 16, 2023
IN THIS EDITION…
- Reframing recovery strategies for more gains
- Simplified freestyle: what to focus on first
- 3 powerful fartlek sessions
- Better running with more strength
- Aero choices for immediate speed
REDUCING AEROWATTS
In most IRONMAN triathlons you can expect to spend about 50% of your race time on the bike. During that time in the saddle, up to 85% of the watts you generate are used to overcome wind resistance.
So it makes sense to do whatever you can to streamline your position and upgrade your gear to obtain the greatest aerodynamic gains possible.
In this video Olympian and ex-pro cyclist Rob Hayles examines the relative aero gains in watts that various kit and adjustments to bike fit have on the power required to maintain a specific speed. To make this study practical for age groupers, he tested at speeds of 25, 35 and 45 kph.
Watch the video to discover the aerowatt savings from each modification and decide if it’s cost-effective for you. Amazingly, when all the changes were combined, a rider could realize a 36% improvement in overall power savings.
SIMPLIFIED FREESTYLE
Swimming can seem infuriatingly complex, especially for those who entered the sport as an adult. It can feel overwhelming to decide what to work on first.
Coach Andrew Sheaff cuts through the confusion by pinpointing the 3 areas of freestyle to focus on for long term improvement.
His goal is to simplify the process by focusing on the stroke components where you’re likely to make the greatest gains.
Sheaff explains why each area is so important to your overall performance, describes the mistakes he commonly observes in age group swimmers and provides his favorite drills for enhancing your skills.
If you’re serious about improving your triathlon swimming this season, then this is a great place to start.
REINFORCED RUNNING
Back in the Dark Ages, endurance athletes thought that strength training would make them bulkier and slower. This myth has been debunked by countless scientific studies and anecdotal examples of strong and fast winners.
But how do time-crunched triathletes like us make strength training work in the real world?
In this post coach Taren Gesell shares his 7 benefits of strength training for endurance athletes. Then he goes deep, precisely describing the exercises to perform and the equipment you’ll need to achieve your goals.
Now there’s no excuse not to make strength a priority.
A REAL HEAD-TURNER
Experienced swimmers know that how your head moves through the water dictates the speed and technical proficiency of your entire freestyle stroke.
As Olympian and coach Glenn Mills say, “A stable head means a controlled body that’s faster and more efficient in the water.”
Until now, determining if you’re maintaining an optimal head position is nearly impossible without the aid of video analysis.
That’s all changed with the latest update to the FINIS Smart Goggle, which now allows you to evaluate your head position after every swim.
Post-workout, connect your goggles to the app and view an automatically generated 3D video of your actual head motion over your entire session. See every breath, turn and twitch, then identify areas where your form breaks down and you can improve.
FINIS transformed what was once difficult into actionable daily feedback that will immediately accelerate your improvement.
As always TriathlonWire readers get 20% off with coupon code TRIWIRE at checkout. Start becoming a faster swimmer today.
NEVER PASSIVE
Long distance triathletes are in a constant battle with fatigue. Race preparation often comes down to how well we manage our recovery days.
But there’s much more to recovery than simply taking a day off from training. According to coach Marilyn Chychota, there are 3 specific types of recovery days that you should be scheduling into your training plan, and each provides a different benefit.
In this article Chychota dissects the nuances of planning your systematic recovery. She touches on the 3 pillars of recovery, assessing your overall life stress load, and guidelines for developing your own personal recovery plan. You’ll never treat recovery as an afterthought again.
SPEED PLAY
As most of you know, “fartlek” is a Swedish term for “speed play” and describes a type of running workout that combines different lengths of intervals into one continuous flowing session.
Master coach Lance Watson explains why this is an important tool for triathletes of all fitness levels. Fartleks help you adapt to pace variations, build mental toughness, master your perceived exertion, and become faster over longer distances. Plus, they can be a lot of fun!
Check out Watson’s 3 favorite fartlek workouts that will enhance strength, speed and endurance.
QUICK HIITS:
- Leaner Faster
Fat loss starts with your diet, but is amplified in the gym. Get a head start on your body composition goals with this proven 6-week pre-season HIIT program. There’s plenty of scientific data that supports using HIIT for fat loss. So grab your dumbells and jump in.
- Tired Again
Learn the latest about what tire choices are best for triathlon in this comprehensive review by BetterTriathlete. Discover the top 5 tire choices used among pros at the 2022 Hawaii IRONMAN, and determine if clinchers, tubulars or tubeless are the best choice for you.
- Top of the Charts
The PTO has unveiled a massive overhaul of its World Ranking System. Thanks to the data-crunching by Thorsten Radde of TriRanking.com, the PTO finally has what promises to be a compelling and defensible means of rating pro triathlon performances across various distances and events. It even factors in the influences of strength-of-field and environmental conditions.
Carefully Curated Triathlon News for February 09, 2023
IN THIS EDITION…
- Best predictors of marathon pace
- Avoid the 5 most common freestyle mistakes
- Why you should consider a CGM
- The science of bike-run bricks
- 3 killer indoor bike workouts
BRICK SCIENCE
A fundamental skill unique to triathlon is running well off the bike. The bike-to-run transition requires a shift of movement patterns that are uncomfortable, but those who master it will excel.
Did you know that a hard bike leg has 5 detrimental effects to your physiology that negatively impact your run, even before you leave T2? Learn how to recognize and address them, and you’ll improve your chances for a fast finish.
Triathletes must also adapt to a loss of biomechanical efficiency and the neurosensory lag experienced in the early miles of the run. Having a plan for these temporary impairments will help you navigate through them.
Of course, the way to mitigate the discomfort of the bike-run transition is to incorporate bricks into your training. The goal of the brick session is to decrease the time it takes for your body to transition into efficient running mechanics.
Studies suggest that we should perform bike-run brick workouts weekly, and even more frequently as race-day approaches. Get a glimpse of how to put bricks into practice by watching this short video by 6x IRONMAN World Champion Mark Allen, who knows a bit about running off the bike.
FREESTYLE AUDIT
In our endless quest to improve and refine our stroke, it can be beneficial to review the 5 most common mistakes in freestyle and determine if we’re making any of them.
Take a moment and evaluate the components of your stroke with this practical article by My Swim Pro. Chances are you’ll identify a few areas that require some work.
DONE IN 60
If you’re one of its more than 1 million subscribers, then you know what a powerful training tool Zwift can be.
One huge advantage of indoor bike training is its convenience and efficiency, and in this article coach Jim Rutberg lays out 3 effective 60-minute cycling workouts that will level up your mid-week bike training.
We especially like his over-unders and power intervals for FTP development.
Rutberg recommends that you perform these higher intensity indoor workouts twice a week, and give yourself adequate recovery, because they’ll leave a mark!
LIGHTER & FASTER
Thinking about how to reach your ideal racing weight to optimize your speed and increase your power-to-weight ratio?
Well, it’s time to ditch the detox teas, meal replacement shakes, and fad diets. The proven way to lose weight — without compromising performance — is to change your mindset with Noom.
Its science-based approach gives you the tools and support you need to make better food choices, help change your behavior and reach your performance goals.
Remember: optimal racing weight is a byproduct of doing many things right. Noom ensures you lose weight in a healthy, sustainable way through behavioral change psychology.
If you want long-lasting changes, overall better health, and better performances then try Noom today.
SWEET SUCCESS
You’ve seen the sensors stuck to the triceps of some of the top pros and might have been curious about the short-lived Supersapiens sponsorship in Kona. But what are continuous glucose monitors (CGMs) and can they improve the performance of amateur triathletes?
Originally developed to help diabetics manage their blood sugar, CGMs are now being used to optimize athletes’ fueling strategies. Why? Because stable glucose has been identified as a marker of endurance performance.
In layman’s terms, CGMs can help you avoid bonking. They can also be effective in fine-tuning your fuel consumption by providing real-time feedback on blood glucose levels and fat oxidation while training at a variety of intensities.
The use of CGMs by athletes is still in its infancy, and their flood of new data can be inconclusive or even confusing. For now, CGMs are permitted in triathlon competitions and could be useful for guiding you through the 4th event: race day fueling.
PACE PREDICTORS
Running guru Greg McMillan has identified 3 workouts that can help predict your marathon race pace and he prescribes when to do them.
He starts with the popular fast finish long run. To ensure an accurate pace prediction, McMillan advises that you shouldn’t taper for these challenging sessions.
You can also extrapolate your marathon pace from a recent half marathon performance, and he explains how.
Finally there are the infamous Yasso 800s. This diabolical interval session is a proven means for estimating your marathon pace, as well as being a powerful workout and confidence builder.
Dialing in your marathon speed is tricky, but these predictor workouts will help you set realistic expectations and plan a smart race pace.
QUICK HIITS:
- Fueling Framework
Are you ready to create your own personal plan for managing blood sugar in training and racing? Join former U.S. Olympic Sports Dietitian Bob Seebohar on Thursday, February 16 for an in-depth discussion on how to intentionally fuel your performances. Register for free to view the live or recorded presentation..
- One and Done
Gustev Iden’s custom high-stack platform shoes will remain undefeated in Kona. In December IRONMAN aligned its shoe policy with triathlon’s international governing body, restricting sole height to a maximum of 40mm and requiring shoes used in competition be available on the open retail market.
- Elite Strength
What do Taylor Knibb, Rinny Carfrae, Tim O’Donnell and Emma Pallant-Browne (among others) have in common? They all train with strength coach Erin Carson. Learn how Erin approaches strength training for triathletes in this informative conversation on the Greg Bennett Show podcast.
Carefully Curated Triathlon News for February 2, 2023
IN THIS EDITION…
- A 3-week plan to return to swimming
- What proteins are best?
- Why Zone 2 training is so powerful
- How to increase run mileage without injury
- Progressive adjustments for faster freestyle
INCREMENTALLY FASTER
Do you want to make improvements to your freestyle stroke but you’re not sure where to start? Then check out this video from coach Brenton Ford as he walks you through a progression of adjustments that will shave seconds off your 100s.
He begins by demonstrating the profound effect head position has on the height of your hips and legs. He also provides tips on controlling rotation to perfect your breathing patterns.
One of our favorites: how optimizing your shoulder position relative to your cheek can significantly improve a high elbow set in your catch. This is great stuff!
Spend a little time with this video and begin introducing these small stroke modifications into your next sessions. It won’t be long before you’re swimming incrementally faster.
BULLETPROOF LEGS
A major challenge all long distance triathletes face is how to stay injury-free when increasing run mileage.
For physical therapist Dr. Carol Passarelli, the work begins in the weight room. She places particular emphasis on the back, core and hips to condition the body to the repeated impact of hitting the ground when running.
She also fortifies the ankles, which take a beating as mileage goes up.
Finally she explains why plyometrics are one of the best ways to decrease the risk of run-related injuries… If performed properly.
Integrate her routine just twice a week, and you’ll be able to absorb and adapt to the demands of higher run mileage.
LOWER INTENSITY, HIGHER FTP
We’re often told that training at lower intensities delivers more benefits than pushing hard, and finally coach Landry Bobo explains why.
We want workouts that deliver the greatest benefit at the lowest physiological cost. High intensity interval training is a powerful tool but demands longer recovery. It can also easily be overdone…With HIIT, more is not necessarily better!
In contrast, low-intensity workouts can be performed day after day with little risk of overtraining. Pro cyclists have known this for years.
At the cellular level, prolonged low-intensity training promotes aerobic adaptations that include the creation of more mitochondria which, in turn, can increase FTP.
A time-tested way to increase cycling fitness is to devote more time to training in Zone 2. As coach Bobo says, although it seems contradictory, training slower can help you go faster.
NO MORE SPIKES & CRASHES
UCAN’s proprietary SuperStarch (now 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.
Triathletes require 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 15% off all UCAN purchases by using this link. Check out their complete line of drinks, energy bars and snacks today!
RETURN IN 3 WEEKS
Let’s face it: there’s no easy way to return to swim fitness after an extended hiatus from the pool. Unfortunately many of us are facing this very situation now as we emerge from our off-season.
Co-authors of Triathlon Swimming, Emma-Kate Lidbury and Gerry Rodrigues can help. Their 3-week plan to ease back into swim fitness provides the ideal blueprint for getting back up-to-speed as efficiently as possible.
One key to this program is to swim just 3 times per week. Three times a week for three weeks has been repeatedly proven to stimulate the desired adaptations while minimizing the risk of injury.
Best of all, these highly regarded coaches outline how to structure each of your weekly workouts. Do yourself a favor, eliminate the guesswork and get swimming!
ANIMAL STYLE
Desired adaptations from training – like the rate at which we synthesize muscle protein – are impacted by the quality of our dietary protein.
Therefore it makes sense that athletes are interested in which protein is “best” and are plant proteins equal to animal proteins for muscle growth and maintenance?
Dr. Oliver Witard explains that the quality of protein is determined by 3 variables: its content of essential amino acids (EAAs), its bioavailability and its leucine content.
Based on these criteria, proteins derived from dairy and beef have been shown to be more effective than plant proteins for post-exercise muscle synthesis. However vegetarians will be relieved to learn there are promising data related to alternative plant proteins that suggest they can be nearly as effective.
Read more for an in-depth discussion of this topic, and to learn where your favorite proteins fall in the spectrum.
QUICK HIITS:
- Speaking Our Language
Endurance training terminology can get confusing. That’s why you’ll love this chart that compares the most common training zone models in one clear graphic. Now you can execute your training with more precision and confidence.
- Tri in the Metaverse
Thanks to the partnership between Super League and World Triathlon, the first-ever Triathlon eSports World Champions will be crowned in 2023. Here’s a taste of this exciting and immersive racing experience.
Carefully Curated Triathlon News for January 26, 2023
IN THIS EDITION…
- Easing back into swimming
- Fastest tire pressures
- Should triathletes blood test?
- Don’t neglect weight training
- Roadmap to faster half marathons
WEIGHT REQUIREMENTS
Triathletes, do not neglect traditional weightlifting if you’re serious about getting faster.
Dr. Martin Bonnevie-Svendsen makes the case that lifting heavy weights has been repeatedly proven to increase performance in endurance athletes.
In this research-backed article he examines the beneficial effects of traditional resistance training for endurance athletes.
His description of maximal strength training studies involving age group cyclists is convincing. Their improvements in watts per kilo, cycling economy and time to exhaustion were impressive.
If you’re limited for time, then lift something heavy. Strength training provides a well-documented performance enhancing and injury preventative effect.
HALF STRATEGY
Do you have an IRONMAN 70.3 on the calendar this year? Then check out this no-nonsense roadmap for running your best half marathon by the experts at The Run Experience that will ensure you finish strong.
They address three important objectives for superior half marathon performance: deepening your aerobic base, judiciously practicing race pace, and building top-end speed.
For each they provide tips, insights and workouts that will help make you faster and avoid injury.
BACK IN THE WATER
If you’ve taken an extended break from swimming but now you’re ready to get back into the water, then coach Sergio Borges can help.
In this post he offers 5 proven tips for easing back into the pool.
According to Borges, frequent shorter sessions are better than long intervals. Try to string together 3 to 4 sessions per week, even if each is less than one hour long. During these sessions, focus on short intervals while maintaining proper form.
Your swim endurance will quickly improve, and you’ll be reinforcing good stroke mechanics in every workout.
LAST CHANCE FOR OCEANSIDE 70.3
Don’t miss your last chance to snag an entry into the SOLD OUT IRONMAN 70.3 Oceanside.
Scheduled for Saturday, April 1, this is the perfect race to kick off your 2023 season. A wetsuit swim within the protected harbor; a rolling bike course through scenic Camp Pendleton; and a forgiving run along the stunning waterfront… It’s no wonder why this is one of the most coveted race bibs on the IRONMAN circuit!
Fortunately you can still secure your entry by joining the Challenged Athletes Foundation Team Operation Rebound. Your participation helps service members heal through sports, getting them from the frontline to the finish line.
In addition to a race number, Team Operation Rebound members get access to an early start swim wave and receive a cool VIP benefits package.
To see the entire list of benefits, and choose your preferred way to participate (you have 4 options), visit the CAF Team Operation Rebound page.
But don’t delay! Second chances don’t last forever. The deadline to confirm your VIP entry is February 15 (or when entries sell out).
BLOOD SENSE
You’ve probably noticed the numerous promotions for blood testing services designed especially for athletes. But is blood testing a viable strategy for amateur triathletes to fine-tune their training and nutrition?
According to coach Phil White, blood testing can be useful… if you know what markers to measure.
First, endurance athletes should understand their iron levels. A vital component of oxygen-carrying hemoglogin, getting a clear picture of your iron status is surprisingly complex and blood tests can help.
Blood tests can also be useful for avoiding deficiencies of certain vitamins that are often depleted in athletes, and can help us manage our blood glucose levels.
Learn more about how frequently and what to test, and what to do if any of your metrics are outside the norms.
DEFLATING DISCOVERY
Tire pressure is one of the most important factors affecting bike performance.
For years cyclists rode on tires inflated to 120 psi, which turns out to be fundamentally wrong.
Recently lower pressures have proven to be significantly faster, and this is validated by an increasing number of pro cycling teams that now ride low-pressure setups.
But how low should you go?
In this video, GCN conducted a series of real-world tests during which they only varied the tire pressure. Check out what they discovered and learn how you can use this information to increase your speed on the bike… probably by letting some air out!
QUICK HIITS:
- Dodging the Draft
After we first reported on it back in 2021, the RaceRanger drafting detection system finally made its race debut at the Tauranga Half Triathlon last weekend. Tested on 24 bikes in the pro field, its small devices displayed warning lights if a rider entered the predetermined draft zone. Although refinements to the technology are still required, the athlete feedback was overwhelmingly positive. Perhaps coincidentally, no drafting penalties were issued.
- HRV 101
Heart Rate Variability (HRV) tracking can quantify stress and be useful for balancing your training load, but understanding it can be complicated. HRV4Training helps solve that with the first-ever validated mobile app that measures HRV without a sensor, combined with a truly informative, science-based blog.
- Ear-o-Dynamics
POC Sports has launched its Propel eyewear, designed to sit closer to the face and guide air away from a rider’s ears. POC claims that the glasses reduce drag and realize a watt savings in the “low single digits” when riding at 40kph. Truly marginal gains.
Carefully Curated Triathlon News for January 19, 2023
IN THIS EDITION…
- Lose weight while building fitness
- Efficiently return to the pool
- Off-season strength training
- Complete guide to triathlon swimming
- Managing data for better pre-season planning
YOUR PRE-SEASON PLAN
In a recent edition of That Triathlon Show podcast, host Mikael Eriksson chats with elite coach Frank Jakobsen about how to get your new season off to the best start possible.
Jakobsen shares his insights on how to analyze and interpret the flood of data athletes are faced with, and tells us what metrics are truly important (and which are not).
They also discuss choosing races that best match your strengths, and then tailoring your program to ensure you arrive at the start line ready to compete.
Frank Jakobsen is one of the world’s leading coaches in triathlon. This podcast is required listening for any triathlete committed to improvement in 2023.
OFF-SEASON STRENGTH
For coach Jarrod Evans, strength training — not nutrition — is triathlon’s fourth discipline.
With a proper strength program, your performances will improve by being able to hold better biomechanical form late in the race and from sustained injury resistance throughout the season.
Evans advocates for year-round bodywork but believes it’s especially critical during the off-season.
Level up your program with his 7 guidelines for effective off-season strength training, designed specifically for triathletes.
TRI SWIM BIBLE
If you’re interested in faster times, increased efficiency and actually having fun with your training, then Rory Buck’s Fundamentals of Triathlon Swimming is for you.
Buck takes his readers through a logical progression of swim skill refinements, which are relevant for triathlon swimmers at all levels. He also offers a method for structuring workouts appropriate for your current ability.
This is a goldmine of swimming instruction. Fortunately it’s also available as downloadable PDF, because you’ll want to refer back to it frequently as your swim technique improves.
NEXT LEVEL TRIATHLON
Build a bulletproof foundation to your season by joining 3x Hawaii IRONMAN World Champion Craig Alexander at his spring training camp in Mallorca, Spain on March 11-18, 2023.
Tailored for triathletes of all levels, it’ll be a fun week of incredible training, technical instruction and informative workshops… All guaranteed to make you faster.
Thanks to daily one-on-one interactions with Crowie, you’ll learn his insights on nutrition, strength & conditioning, bike fit, race tactics and much more.
Discover why Mallorca is a multisport training mecca by attending this once-in-a-lifetime triathlon experience. Click here for more details and to reserve your spot… You don’t want to miss this opportunity to train with a legend and take your triathlon to the next level.
CYCLING LOSSES
Are you trying to rebuild fitness while losing weight? If so, then check out the 5 common weight loss mistakes among cyclists (that triathletes need to avoid, too).
Mistake #1: we create a caloric deficit for ourselves, including not eating enough during a long ride. Then we get home and eat everything in sight! Sports nutritionist Renee Eastman refers to this as caloric overcompensation.
This habit undermines our training in two ways. Not only do we lose the full benefit of the workout by being under-fueled, but we overeat after the workout, too, which prevents us from making progress towards our desired weight loss.
Learn more about caloric overcompensation and other proven strategies to help endurance athletes reach their fitness and weight goals.
Many of us are returning to the pool after a holiday hiatus. If that sounds like you, then you’ll appreciate these 3 quality-over-volume workouts designed by coach Sara McLarty.
What makes these sessions unique is that no efforts are longer than 150m.
This allows us to focus on maintaining good technique throughout every set, and avoid engraining poor stroke mechanics that often come with long, fatiguing reps.
With these workouts at the ready, your return to swimming will feel far less daunting!
QUICK HIITS:
- Feeling Lucky?
Take your chance at winning a free entry into the USA Triathlon Fantasy Camp, simply by subscribing to Kelly O’Mara’s new Triathlonish newsletter. Hosted this March at the Olympic Training Center outside San Diego, you’ll live and train like an Olympian as you refine your triathlon skills.
- Good Morning
Most of us are happy to squeeze in our training whenever our schedule permits, but research shows that morning workouts should be prioritized. Benefits include better heart health, increased fat loss and improved cognitive function.
- No Small Potatoes
The PTO continues to raise the bar for professional triathlon, most recently by announcing its year-end world rankings for non-drafting competitions, accompanied by $2,000,000 in cash awards. Top-ranked Anne Haug and Kristian Blumenfelt each pocketed $100,000.
Carefully Curated Triathlon News for January 12, 2023
IN THIS EDITION…
- Why you need to know your CSS
- Workout inspiration from the pros
- It’s time to recalculate your FTP
- Running in times of high stress
- How to attain a healthy racing weight
WEIGHTY ISSUES
We all have an optimal range of body weight that, when reached, gives us a better chance for a great performance.
However, the topic of racing weight is tricky, and fraught with potential pitfalls. To help you navigate this complex subject, coach Laura Norris discusses 4 myths that prevent us from reaching an effective racing weight.
While weight does make a difference, it’s important to be strong, not just light. Her emphasis on healthy eating and strength training provides a framework that’s well-suited for triathletes and will help get you to the starting line lean, strong, healthy and fast.
RECALIBRATE
As we plan our emergence from the off-season, now’s the ideal time to re-establish our baselines of current fitness. For cycling that means retesting our FTP.
FTP – or Functional threshold Power — is the highest average power a cyclist can sustain for an hour. FTP is used to calculate the training intensities in most zone-based training programs, so knowing your current FTP is important for getting the most from your training plan.
With the growth in popularity of indoor training, we’ve never had more options for measuring our FTP. Check out Chris Carmichael’s pros and cons of 3 popular FTP tests and choose the one that’s best for you.
FTP is trainable and will vary at different times throughout the year. By retesting every 6 weeks, you can adjust your training zones as your FTP improves.
EVEN STEVEN
One of our greatest challenges as triathletes is how to blend quality training with our hectic daily lives.
When life occasionally gets in the way, coach Greg McMillan has a powerful session that challenges your speed and endurance, but will leave you feeling energized and refreshed. He calls it the Even Steven Workout.
What makes this workout different is that you perform the intervals by effort, not pace. In fact, McMillan wants you to ditch all external data and run this workout by feel. It will encourage you to naturally tune-in to your effort and get into the flow of each interval.
Deploy the Even Steven Workout when faced with a particularly stressful week, and quickly regain your mental and physical balance.
YOU CAN’T OUT-TRAIN YOUR FORK
Thinking about how to reach your ideal racing weight and having your best-ever year in triathlon?
Well, it’s time to ditch the detox teas, meal replacement shakes, and fad diets. The proven way to lose weight — and actually keep it off — is to change your mindset with Noom.
Its science-based approach gives you the tools and support you need to make better food choices, helping you change your behavior to reach your fitness goals.
Remember: optimal racing weight is a byproduct of doing many things right. Noom ensures you lose weight in a healthy, sustainable way through behavioral change psychology.
If you want long-lasting changes and overall better health, try Noom today.
15 FAVORITES
Do you need a source of inspiration to spice up your training? Then look no further than this collection of 15 IRONMAN workouts from the pros.
What you’ll notice first is that most of these are monster sessions, so you’d be well-advised to downscale them to suit your fitness and ability.
It’s fascinating to learn how many of these workouts are repeated frequently throughout the year. When a session works, the pros stick with it.
Choose your favorites, modify their duration and intensity as needed, and begin introducing them into your program. These workouts will pay off once race season commences.
CRITICAL
Just as FTP is a key metric for tracking our cycling progress, Critical Swim Speed (CSS) can be used to accelerate our improvement in endurance swimming.
Defined as the fastest speed a swimmer can sustain for a given distance without getting tired, and expressed in seconds/100m, CSS is akin to your aerobic swimming threshold.
For an introduction on how to calculate CSS and use it in your training, check out this informative article by Michael Botyarov.
To learn how to use CSS to set your swim training zones, follow these useful instructions by coach Jonathan Melville.
Understanding Critical Swim Speed and regularly performing CSS intervals will improve your endurance and lower your race splits.
QUICK HIITS:
- Meet Me In Oceanside
Although sold out for months, you can still secure an entry into the 2023 IRONMAN 70.3 Oceanside by joining CAF’s Team Operation Rebound. Participants receive a stunning VIP benefits package, plus you’ll be supporting one of our sport’s most deserving charities.
- Tall Tales and Trees
Elite coach and 7x masters world champion Mike Trees joins Mike Reilly on the Find Your Finish Line podcast for a veritable master class on how age group runners can improve their performance. This is a fun one!
- And the Winner Is…
On January 20 Nice, FRA will host the inaugural Global Triathlon Awards. A collaboration between World Triathlon, Super League Triathlon and the PTO, this international gala will recognize 2022’s outstanding triathlon performances and personalities. The festivities will be livestreamed over TriathlonLive.tv
Carefully Curated Triathlon News for January 5, 2023
IN THIS EDITION…
- Science throws cold water on ice baths
- 10 Swim drills for your off-season
- Decreasing intervals get better results
- Why your run needs more quad strength
- Pulse your protein intake
DESCEND THE LADDER
Cyclists and runners employ descending ladder interval workouts because they seem to elicit the best results without feeling too hard.
During this type of session, each successive effort is shorter in duration than the last, but all are performed at a similarly high intensity. In other words, you begin with longer intervals when your anaerobic capacity is relatively high, and gradually shorten the intervals as you get depleted.
Alex Hutchinson examines the science behind why these workouts are so effective. Spoiler alert: it’s about accumulating time above your “critical speed,” stimulating an acute recovery response and generating impressive gains in fitness.
PROTEIN PULSING
What’s the best nutritional strategy for high calorie-burning endurance athletes to fuel the vital function of building and repairing muscle without gaining excess weight?
According to sports nutritionist Dr. James Morehen, the answer is protein pulsing. This method optimizes the dosage and timing of daily protein intake to ensure you’re getting enough protein when you need it most.
So how much protein should we be eating? A good starting point is 1.6 gm of protein per kg of bodyweight. Then divide that total daily amount into mulitple dosages of 35-40gm each and consume them throughout the day.
For you Masters athletes, recent research suggests that those over 60 years of age require 40% more protein than their younger competitors.
Learn more about how protein pulsing enhances your muscle synthesis in this enlightening episode of the Wise Athletes podcast.
10 DRILLS FOR OFF-SEASON
For those in the Northern Hemisphere, it’s the off-season. With your swimming volume and intensity dialed back, it’s the perfect time to slow down and focus on your swim technique.
Remember: even the smallest improvements can result in significant performance enhancements when racing.
Coach John Wood presents 10 pool drills essential for triathletes. These exercises focus on areas that are typically problematic for adult swimmers. They may be performed in isolation or combined to help correct the flaws unique to your stroke.
Dedicate time to your stroke mechanics now and have fun with these drills. It will pay dividends as your sessions ramp up in the spring.
TRAIN IN SPAIN
It’s time to put those New Year’s resolutions into action and take steps to becoming a faster triathlete in 2023.
There’s no better way to jumpstart your season than by joining 3x Hawaii IRONMAN World Champion Craig Alexander at his spring training camp in Mallorca, Spain on March 11-18, 2023.
Tailored for triathletes of all levels, it’s guaranteed to be a fun week of incredible training, technical instruction and informative workshops. Thanks to Crowie’s welcoming personality, you’ll learn his insights on nutrition, strength & conditioning, bike fit, race tactics and much more.
Discover why Mallorca is a multisport training mecca in this once-in-a-lifetime triathlon experience. Click here for more details and to reserve your spot… You don’t want to miss this opportunity to train with a legend and raise your game.
ICE COLD TRUTH
A post-exercise ice bath has been popularized by countless athletes, from professionals to amateurs, claiming it enhances their recovery process.
But cooling the body after a workout also reduces muscle temperature and blood flow, which has an acute negative effect on muscle repair.
In a landmark study, researchers tested the impact of cold water immersion, and discovered that a frigid dip impairs muscle protein synthesis by up to 20%. More concerning, this down-regulation can last for up to 5 hours following the ice bath.
If you’re frequently taking a cold plunge, it might be time to rethink this chilly recovery modality.
RUNNER’S QUADS
Do distance runners need to strengthen their quadriceps, or are their frequent running sessions enough?
It turns out that – at an 8:00 min per mile pace – 35% of the forward force is generated from your quads. So it should come as no surprise that quad strengthening exercises have been shown to increase speed.
You can enhance your quadriceps by performing these 3 exercises.
The first isolates the quad to quickly build strength. The second and third are compound movements that strengthen the quadriceps and adjacent muscles in the leg, which help prevent injury and improve running economy.
QUICK HIITS:
- How to Hold On
Who doesn’t want to save 8 watts… for free? Well, you can, simply by holding your aerobars properly. Review this interesting data collected and analyzed by AeroCoach, then get a better grip for more speed.
- More EVF
Check out these 2 awesome drills by SwimLifeGuru that promote a high elbow catch and prevent crossing over or pulling too wide. All you need is a pull buoy and fins.
- Under an Hour
If you’re pinched for time but still need to ride, then you’ll love Jim Rutberg’s 3 indoor cycling workouts under 1 hour. Speed intervals, over-unders, power intervals… You’ll find what you need for efficient and effective indoor training.
Carefully Curated Triathlon News for November 17, 2022
IN THIS EDITION…
- Combine Swim Endurance with Good Technique
- Nutrition for the Long Haul
- Lessons from Kona Qualifiers
- On-Ramp for Off-Season Strength Training
SPEED FROM STRENGTH
Do you want to preserve muscle, improve coordination, resist injury and get faster? We thought so… So do we.
To achieve these objectives, strength training is required. With off-season upon us, now is the perfect time to introduce – or upgrade – your routine.
First, let’s get you started properly. If you’re strength training for the first time, or returning after a layoff, coach Chris Carmichael lays out a proven roadmap for getting back to bodywork.
If you prefer to workout at home, then these 5 exercises for faster triathlon running by kinesiologist Jon-Erik Kawamoto will do the trick. They’re specifically designed to magnify the strength and mobility needed for better run splits.
Still questioning if strength training is for you? Then Dr. Martin Bonnevie cites studies that demonstrate lifting weights benefits endurance performance.
KQ LESSONS
In this article coach Conrad Goeringer shares his 4 key principles for breaking 9 hours and qualifying for Kona.
What might be surprising is just how much training is performed at low intensity. For example most runs are at 1 to 2 minutes per mile slower than race pace in order to build aerobic fitness.
Goeringer’s approach is unique in how it emphasizes “deliberate efficiency,” which allows his athletes to achieve great results on minimal training volume.
While sub-9 is probably an unrealistic objective for most of you, we’re confident that you’ll find valuable takeaways that can be integrated into your own training. No matter what your goal time is for your next IRONMAN, it’s helpful to understand the training methodologies of the best age group triathletes.
TOOL FOR THE JOB
Like most of us, you’ve probably committed to improving your swimming technique during the off-season. Great!
There’s no better way to level up your swim skills than by performing the proper drills with the right accessories. That’s where FINIS comes in.
FINIS understands triathlon swimming. They design and manufacture the most innovative swim products in the sport, engineered to help you become faster and more proficient.
Strengthen your kick with the Long Floating Fin (Dave Scott’s favorite). Refine your entry and pull with the world’s best selection of swim paddles. Discover how the Tempo Trainer can increase and optimize your stroke rate (key for open water speed). Or finally correct your timing and body rotation by drilling with the Stability Snorkel.
No matter what element of your stroke you want to improve, FINIS has a product that will shorten your learning curve.
As always as a TriathlonWire reader you get 20% off your purchase with coupon code TRIWIRE.
ENDURANCE VS. DRILLS
Triathletes must pursue two competing objectives if we want to improve our swim. We need exceptional speed endurance, but we also must maintain excellent technique in the late stages of the swim when we’re tired.
Improving skills requires precise mechanics in the absence of fatigue; but enhancing endurance requires fatigue to stimulate the desired adaptations.
How do we train for both?
Coach Andrew Sheaff offers a 3-step process that integrates skill development with endurance work.
Begin each workout with specific drills before a block of solid training. Then occasionally interrupt that main set with short segments of the same drills you started with. Doing so will help reinforce proper technique, even when tired.
Personalize this workout concept to address your own weaknesses, and watch your swimming dramatically improve.
LONG DISTANCE NUTRITION
The topic of nutrition often feels overly complex, if not downright confusing, especially when we’re trying to optimize it for performance.
That’s why we appreciate this article that busts 5 common endurance nutrition myths and replaces them with practical and realistic solutions for better fueling.
After reading this we couldn’t help but feel a sense of relief; but, really, the best nutritional advice is built upon proven science and common sense.
QUICK HIITS:
- Master Pacer
One of the secrets to executing a successful triathlon is to nail your pacing strategy. In his latest book On Pace, author and coach Matt Fitzgerald explores the art and science of managing your race speed. Apply just a few of his pacing tips for more satisfying results in your next event.
- The Other Sam
For many, watching Sam Laidlow leading most of the Hawaii IRONMAN was their first introduction to this emerging superstar. Greg Bennett sits down with Laidlow in his latest podcast to learn how he executed the race of his life in Kona, and to get an idea of what we can expect from him in the future.
- One Day a Week
Physiologist and coach Alan Couzens explains why we all need one very long, very slow session each week to improve our metabolic efficiency.
Carefully Curated Triathlon News for November 10, 2022
IN THIS EDITION…
- What is Exactly is an Average IRONMAN?
- Amazing Free Triathlon Resources
- Junk Miles are Making You Slower
- The Facets of Sam Long
TWO SIDES, BOTH LONG
Save this edition of the popular How They Train podcast for your next indoor bike session or long run: it’s a raw and unfiltered conversation with American pro Sam Long, just days after his disappointment in St. George.
Part 1 addresses the various controversies that have swirled around Sam. He were impressed by his calm and thoughtful explanation of what resulted in his disastrous 5-min bike penalty at the IRONMAN 70.3 World Championship.
In Part 2 you’ll hear Sam reveal the details of his last 5 weeks of training leading up to St. George. He then describes how he intends to improve his swim (and why that’s so critical for future success), and spells out how he structures his bike and run training.
After listening to this exceptional show, we guarantee you’ll come away with a newfound respect for this talented triathlete.
ELIMINATE THE JUNK
Most triathletes are very pressed for time. We must be ultra-efficient and avoid “junk miles” at all costs.
In this video coach Dylan Johnson explores the concept of junk miles and explains why they might actually be making you slower.
How do we elimiate junk miles? By being intentional about the distribution of our workout intensity throughout the week. That’s why polarized and pyramidal training plans are so successful.
Don’t fall into the trap common among time-crunched triathletes who try to make every ride hard. That’s a sure path to junk miles, and perhaps even overtraining.
STYLED FOR SPEED
SPAERO Triathlon just rolled out its exclusive Craig Alexander Collection of high performance triathlon apparel, the ultimate convergence of technology, function and style.
Designed in cooperation with world champion Craig “Crowie” Alexander, every piece meets his uncompromising standards. Crowie knows what it takes to reach the finish line, and he relies on his apparel for maximum speed and comfort.
Grab a cycling kit for your winter training, or a trisuit for your next race.
Whatever you choose, save 15% off your purchase with Craig’s family & friends coupon code CROWIE15.
TRAINING GOLD
We don’t normally feature Tweets in our highlighted stories, but this post from Going Long co-author, 8:29 IRONMAN finisher and 2002 Ultraman World Champ Gordo Byrn is priceless.
In one humble Tweet, Byrn provides a wealth of triathlon resources (our favorite is his 10-week Back to Swimming Program).
He casually ends his post with a link to his free How to Qualify for Kona eBook, which is a goldmine of tips and insights that come from hard-earned personal experience.
AVERAGE IRON
With the stunning results from Kona still fresh in our minds, we appreciated this analysis by My Tri World of the worldwide average IRONMAN times per age group and gender.
This exhaustive study crunched data from over 55,000 finish times dating back to 2019.
Learn which IRONMAN races are fastest – and slowest – and then compare these average marks to the finish times in Hawaii.
If you’d like to dive further down the Hawaii IRONMAN rabbit hole, then check out these statistics compiled by Endurance Data.
Information is power, these numbers will help guide and govern your Kona aspirations.
QUICK HIITS:
- Wheelie, Wheelie Fast
For an overview of which rims were most popular – and which were at the head of the pack – check out Dan Empfield’s overview of the wheels used in Kona. It might help you decide where to spend your hard-earned money on this important bike upgrade.
- Pool Party
Saturdays and Sundays are a great time to slow down your stroke and focus on form. If you’re looking for a fresh weekend session, then check out this swim workout by coach Sara McLarty that can be tailored for any level of athlete.
Carefully Curated Triathlon News for November 3, 2022
IN THIS EDITION…
- How to Qualify for Kona
- A Brick for More 70.3 Speed
- How to Train Your Gut for a Faster IRONMAN
- Chelsea Sodaro’s Key Workouts
IT TAKES GUTS
There’s been lots of talk lately about how elite endurance athletes consume upwards of 120 grams (or 480 calories) of carbs per hour to fuel their winning performances.
Proper fueling is one of the biggest limiters of IRONMAN racing. As many of you have painfully experienced, abruptly increasing caloric consumption on race day often leads to GI disasters.
The good news, according to nutritionist Spencer Miller of the EF Education First pro cycling team, is that your gut can be trained to tolerate higher carbohydrate intake. He explains how and when to increase carbs in training, how to determine what amount is right for you, and how to blend dual carb sources for maximum absorption.
You don’t want to miss this goldmine of practical fueling advice. Integrate these tips into your off-season, and you’ll finally crack the code on race day nutrition.
HOW SHE DID IT
It’s always instructive to examine how elite athletes prepare for their top races.
In this article you get a glimpse of how super-coach Dr. Dan Plews guided Chelsea Sodaro to her runaway win at the 2022 IRONMAN World Championship.
While we don’t recommend that you mimic the workouts of professionals, we do encourage you to adopt the structure of these workouts for your own benefit.
Check out Sodaro’s go-to swim, bike and run sessions here, and notice her emphasis on improving strength endurance. What can you learn from these workouts to enhance your own training?
NAIL YOUR NUTRITION
UCAN’s proprietary SuperStarch (now 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 require 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 winning performances.
As always, readers of TriathlonWire receive 15% off all UCAN purchases by using this link. Check out their complete line of drinks, energy bars and snacks today!
GOLD BRICK
Nothing simulates competition like a well-designed brick workout.
In this post Jarrod Evans presents a brick session specifically designed for IRONMAN 70.3 triathletes who are in their final build phase for the event. Evans recommends performing it up to 3 times prior to the start of your taper.
What’s interesting about his workout is how it combines repeated race pace interval efforts in each segment. This session is ideal for triathletes at intermediate level and above, since it’s personalized based on your current fitness and race goals.
MEET ME IN KONA
Qualifying for the Hawaii IRONMAN is hard.
But if you’re serious about increasing your chances of earning a spot on the pier, you’ll want to review coach Simon Olney’s step-by-step guide to achieving your triathlon dream.
Frankly, we’ve never seen a more comprehensive roadmap on how to get to Kona. Use this to design your own strategy to finally earn the right to race on the Big Island.
QUICK HIITS:
- Hips on the Move
Do you avoid working on your hip mobility (even though you know you should)? If so, then this 1-minute video demonstrates 5 simple exercises that you can begin today. Let’s go!
- Drills for Faster Runs
Here are 3 proven exercises that will make you a faster runner. Sports rehab therapist James Dunne takes you through his favorite drills that will enhance strength, stability and ankle mobility. Master these moves and you’ll get faster, stronger and more resistant to injury
- Lift Your Bike Strength
Lifting heavy weights improves cycling endurance in just 8 to 12 weeks. Check out this high-value Twitter thread by Dr. Martin Bonnevie and learn how to improve and retain your bike strength.
Carefully Curated Triathlon News for October 20, 2022
IN THIS EDITION…
- Accelerate your progress with hill running
- A simple off-season roadmap for optimal gains
- Overcome a monospeed stroke for faster freestyle
- Add workout variety for better marathon training
- Age group IRONMAN excellence – what it takes
BEAT MARATHON MONOTONY
Marathon training can get tedious, and it’s easy to lose focus if you’re suffering from the monotony of repetitive long runs.
Coach Andrew Simmons offers 6 progressive workouts to spice up your marathon preparation. Each one is designed for a specific purpose and will build upon each other as you advance through your training.
Integrate these into your program, and not only will you get faster and stronger, but you’ll remain mentally fresh and engaged as race day approaches.
SINGLE-SPEED PROBLEMS
One of the most common limiters for open water swimmers is the monospeed pull. That’s when the hand travels at the same velocity throughout the stroke, from the entry, catch, pull to finish.
Commonly seen in adult onset swimmers, these athletes never learned how and when to apply force to their stroke. The lack of stroke acceleration prevents the swimmer from holding water throughout the pull, which results in a stroke that lacks propulsive force.
To learn how to overcome this critical problem, check out this instructive post by Vasa or in-depth video analysis by SwimCycleRunCoach. By incorporating the suggested cues and drills, you can add some sparkle to your freestyle and become far more dynamic in the water.
PRESCRIPTION FOR OFF-SEASON
Coach, author and athlete Gordo Byrn analyzed the over-50 age group triathletes who competed in Kona. His fascinating insights provide guidance on how we can get the most from our off-season training.
He suggests the most efficient allocation of training sessions for the 5-month period from November to March.
He also reveals the race paces of these top veterans, and discovers that the best over-50 year olds are not running quite as fast as he’d presumed. That has important implications on how much energy you should spend – and save — in your own run training.
FINALLY, FIX YOUR FUELING
UCAN’s proprietary SuperStarch (now 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 require 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 15% off of all UCAN purchases by using this link. Check out their complete line of drinks, energy bars and snacks today!
STEEP LEARNING CURVE
Often referred to as speedwork in disguise, hill running offers triathletes many benefits.
Increased speed, improved running economy, more strength and a reduced risk of injury… These are just some of the reasons why you should embrace running hills.
Yes, hill running is hard. But it’s these stressors that drive the adaptations we seek to become better runners.
To help you make the most of your uphill efforts, coach Laura Norris outlines 3 proven hill workouts that will transform your running. She also explains when and how to perform them. Add these to your repertoire and watch your speed, strength and grit skyrocket!
TEST TO IMPRESS
As long distance triathletes, we train a lot… up to 16 hours per week, or more.
With such high training volumes, it’s easy to get so wrapped up in managing our workouts that we lose track of our improvements or even knowing if our training is effective.
In this post coach Phil Mosely offers 3 test sets that will measure our progress. Perform them every 8 to 12 weeks to confirm your performance improvements and – when necessary – to recalibrate your training zones.
QUICK HIITS:
- Iden Runs Slow
Coach Alan Couzens crunched the numbers from IRONMAN World Champion Gustav Iden’s last 4 months of run training prior to Kona. Turns out that over 62% of it was performed at Zone 1 intensity, and his average training speed was just 75% of his race pace.
- Speedy Gear
Review this timeline of triathlon technology advances to see where athletes have gained some free speed over the years. It also serves as a useful checklist to audit your own kit, and learn if you can bank some time from your equipment choices.
- What’s Your Excuse?
At 78 years of age Cherie Gruenfeld became the oldest female ever to complete the Hawaii IRONMAN. Remarkably it was also her 14th Kona world championship title. Learn what drives this amazing athlete in this uplifting conversation on the Tri Talking Sport podcast.
Carefully Curated Triathlon News for September 22, 2022
IN THIS EDITION…
- 3 bike sessions for 70.3
- Anchoring your freestyle catch
- Carb periodization for better workouts
- Protein calculation for masters athletes
- Train slow to race fast
POLARIZED EXPRESS
Going slowly most of the time will make you faster. That’s the basis of polarized training.
When most of your training is done at low intensity, the occasional high-intensity session will deliver optimal adaptations.
Polarized training requires discipline; it’s too easy to get drawn into faster and faster speeds, especially when training with a group.
To help you understand how to structure polarized sessions for your own program, former pro and now top endurance coach Ryan Bolton offers 6 of his favorite swim and run workouts.
You’ll notice each prescribes a wide variation of speeds, with an abundance of slow, aerobic work.
A TIME FOR CARBS
Periodization is not just for planning your training program, but can also be applied to macronutrient timing, too.
In this article Dr. Dan Plews suggests that you can manipulate your carbohydrate intake to match the goals of individual training sessions. The benefits, he claims, include higher quality workouts and avoiding the over-consumption of carbs that would inhibit your fat-burning efficiency.
Plews shares some compelling data from his experience coaching pro triathlete Chelsea Sodaro. It indicates that his Right Fuel, Right Time method is healthy and effective.
As long-distance triathletes we want to improve our ability to use fat as fuel. Carbohydrate periodization could be a powerful strategy for achieving this goal.
3 RIDES FOR 70.3
Succeeding in an IRONMAN 70.3 requires flawless execution of the bike leg. Finding your ideal speed somewhere between the high-intensity of Olympic distance racing and the all-day endurance of full-distance events can be tricky.
According to coach Alison Freeman, there are 3 essential 70.3 bike workouts that will help prepare you for the demands of the race. These sessions build fitness, refine your pacing skills, and fine-tune your fueling.
Use these workouts as your weekly long rides 2 to 8 weeks prior to your event and not only will you have a great bike leg, but you’ll optimize your run, as well.
KICK IT UP A NOTCH
Since 2014 Craig “Crowie” Alexander has guided over 7,100 athletes to exceptional performances through his Sansego Triathlon Club.
Whether you’re building towards your “A” race, or aiming to improve your weaknesses while between triathlons, Sansego Tri Club will elevate your game.
STC members are stronger, faster and more confident… Isn’t that your objective, too?
STC’s unparalleled training resources, elite team of coaches and experts, incredible deals on gear and and a supportive community are ready to take your racing to the next level.
For a very limited time, TriathlonWire readers can save $47 off an annual membership with the coupon code STC47OFF.
With its 100% no-risk guarantee, there’s no reason not to join today! As Crowie always says: Faster Triathlon is Fun!
VINTAGE PROTEIN
If you’re over 40, then you need more protein than those younger whippersnappers.
While Masters athletes can obviously still attain impressive gains in strength and performance through effective training, “older” triathletes are faced with the reality of age-related musculoskeletal deterioration.
To help stall that decline, you’ll want to consume a high-quality protein 4 to 5 times daily. Learn how to calculate your protein needs and what types of proteins are best in this well-cited article by nutritionist Leigh Breen.
ANCHOR THE CATCH
The concept of “anchoring” your arm at the start of your freestyle catch can be confusing, but it’s one of the most vital elements of a fast and efficient stroke.
Coach Wayne Owide tackles the topic by comparing the arm action in freestyle to the pedaling stroke in cycling. He explains why “grabbing ahold” of the water is key for initiating power.
He then details how to apply power in the right direction, and throughout the entirety of your pull.
This simple video will provide the breakthrough in understanding that you’ve been missing to substantially improve your swimming speed.
QUICK HIITS:
- Bring the Heat
Heat is the nemesis of most triathletes. Get a glimpse of how Lionel Sanders is preparing for the extreme temperatures of Kona in this fascinating behind-the-scenes video, and consider some of his methods for your own training.
- Red Hot Blu
Triathlon journalist Brad Culp flew to Bergen, Norway to try to keep up with – and interview – superstar Kristian Blummenfelt. Judging from this unique and fresh profile of the Olympic and IRONMAN champion, his efforts paid off.
- Will Records Fall?
After a 2-year hiatus, we’re about to return to Kona for the 2022 IRONMAN World Championship. Ratchet up your anticipation by reading this analysis of the men’s and women’s pro competitions. Even without Frodeno, records are vulnerable.
Carefully Curated Triathlon News for September 15, 2022
IN THIS EDITION…
- Finally fix your freestyle catch
- Improve standing bike power
- No more recovery ice baths
- How top coaches prep for Kona
- Uphill intervals for faster running
RUN UP TO SPEED UP
Learn the 3 reasons why hill repeats are your secret weapon for building faster run splits in this post by coach Steve Brandes.
And not just any repeats, but uphill intervals run very hard.
With sufficiently high intensity, you’ll maximize muscle recruitment and build strength. You’ll also develop a more elastic, responsive stride.
Pay attention to the details. A gradient of between 5% and 10% is ideal. Interval duration only needs to be between 10 to 60 seconds.
Learn more about this potent technique, then start incorporating hill repeats into your run training program.
CATCH, DON’T DROP
Are you frustrated by your attempts to improve the catch of your freestyle stroke? No matter how much you try, does your lead arm drop prematurely?
If so, then you’ll appreciate this video by Brenton Ford. He thoroughly dissects and analyzes 5 reasons why your lead arm might be dropping and what you can do about it.
He addresses issues of alignment, rotation and hand entry… then he provides drills that will help improve each of these critical elements.
BIG ISLAND PREP
With the Hawaii IRONMAN World Championships less than one month away, it’s a great time to share this edition of the Scientific Triathlon podcast that presents a master class in Kona preparation.
Featuring 4 of today’s leading triathlon coaches, you’ll get practical instruction on what really works on the Big Island. They cover heat acclimatization, pacing strategies, nutrition and much more.
Even if you’re not competing in Kona this year, you’ll find the insights and advice presented in this podcast invaluable as you tailor your race preparation to the specifics of your next event.
FINALLY, FIX YOUR FUELING
UCAN’s proprietary SuperStarch (now 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 require steady energy and sharp mental focus throughout the race day. That’s why champions like Katie Zaferes, Tim O’Donnell and Meb Keflezighi rely on UCAN to fuel their performances.
TriathlonWire readers can experience this new standard in sports nutrition and get 15% off by using this link. Check out their complete line of drinks, gels, energy bars and snacks today!
STAND AND DELIVER
Triathletes have the reputation of not being the nimblest of bike handlers, especially when standing on the pedals. However there are times when getting out of the saddle will benefit your performance.
In this article coach David Glover describes the 4 occasions when you should stand on the bike.
More importantly, he outlines a simple drill that will improve your out-of-the-saddle power.
COLD TRUTH
Damn you, science. It turns out that the go-to training room treatment of a cold ice bath after a tough workout is not doing you much good.
Recent research indicates that the extreme cooling of a cold plunge inhibits the synthesis of protein by up to 26%… exactly what you don’t want when trying to repair muscle.
Cold water immersion might provide other benefits, but it probably should be avoided as a method of recovery.
QUICK HIITS:
- PTO Does Dallas
This weekend in Dallas the PTO hosts its 3rd Tour event, and is splashing over $1 million of prize money, paid 40 deep. Here’s how you can watch the action.
- The Voice
By now you’ve probably heard that the ever-popular Voice of IRONMAN, Mike Reilly, is finally hanging up his microphone after calling races for 33 years. His iconic words, “You Are an IRONMAN” have become an inherent part of the race experience. Get to know Reilly a bit better in this wonderful podcast interview with Joanne Murphy of Tri Talking Sport. Thank you, Mike.
Carefully Curated Triathlon News for August 18, 2022
IN THIS EDITION…
- Perfecting your freestyle pull
- Make the most of your power meter
- 5 must-do long runs
- Making fasted training work for you
FASTER FASTED?
Improving your body’s ability to metabolize fats is an important adaptation for successful long-distance racing. Enabling access to the nearly limitless source of energy derived from fat helps to preserve your glycogen for when you really need it.
In this article sports scientist Scott Steele asks the question: Does fasted training makes you faster?
He provides an easy-to-understand overview of exercise metabolism, then reviews a study that produced very encouraging results.
Not only did the fasted training group derive a 31% increase in fat oxidation, they also showed an increased production of mitochondria.
Steele goes on to suggest how to include fasted rides into your training, and the best way to recover from them. It’s clear that “riding low” can play an important role in your progression as a triathlon cyclist.
PULL IT STRAIGHT
The S-shaped pull pattern is out, and the straight-arm pull is in. It should be a simple fix, right? So why do so many triathletes struggle to prevent their hands from slipping and sliding all over the place?
According to coach Andrew Sheaff it’s not a pulling problem, it’s a balance problem. He contends that before you can straighten your arm pull, you must first improve your stability.
To do so he offers some clever drills that will help establish your feel for the water, and then use this enhanced feel to reinforce a stable position that maximizes leverage to refine your pull.
Once your foundation is set, he then shows you how to integrate your breathing to further maintain stability and alignment.
Follow his progression and you’ll be pulling straight back and swimming faster before you know it.
STOP SWIMMING BLIND
The innovative FINIS Smart Goggle now tracks and displays live stroke rate. During a swim, the Smart Goggle discreetly displays your stroke rate in the corner of the left lens without distracting your field of view.
Stroke rate is the number of stroke cycles your arms complete in a minute. It’s like cadence on a bike. And, like cycling cadence, every triathlete has an ideal stroke rate unique to them.
Now you have a new powerful metric to help optimize your rhythm, speed and efficiency.
In addition to stroke rate, the FINIS Smart Goggle displays other key data like lap splits, lap time, lap count, total time, rest time and more… right in the lens in real-time. It even integrates with Strava!
As a TriathlonWire reader, get 20% off your purchase of the FINIS Smart Goggle and other world class swimming accessories by using coupon code TRIWIRE at checkout.
POWER FOR GOOD
So, you’ve invested in a power meter. What metrics are you tracking?
Coach Marty Gaal recommends that your device should display percentage of FTP, to help ensure you’re getting the most from your zone-based training.
He also introduces the relatively unknown but important measure called the Variability Index (VI), and its relationship to normalized power. Long-distance triathletes want their VI to be as low as possible. Gaal explains why.
If all of this sounds like Greek to you, then you’ll want to read this article and review its supporting posts. Doing so will help you get the most out of your power meter, and ultimately perform better on the bike.
LONG & PROVEN
The long run is a necessity for those training for an IRONMAN. But did you know that you should be performing different types of long runs to achieve your best performance?
Check out Greg McMillan’s of 5 proven long runs for the marathon.
You’ll be familiar with some of these, but we think you’ll find at least one new format that can freshen up your training program.
QUICK HIITS:
- Goodbye, Jan… and Thank You
We could almost feel the pain as Jan Frodeno announced his withdrawl from the 2022 IRONMAN World Championships in Kona. Although we’re disappointed not to witness the clash of the titans this year — and now wonder if we ever will — we owe Frodissimo a massive thank you for entertaining us with so many incredible performances over the years that truly changed the trajectory of triathlon.
- Pace Yourself
Triathletes must be able to precisely tune their effort to the highest level that’s sustainable for the full race… But how? In his new book, On Pace, coach and author Matt Fitzgerald will convince you that perfect pacing is rare and difficult, but can be learned. He goes on to outline a number of strategies that you can employ to improve this vital skill.
- Cup Time
This weekend the second annual PTO Collins Cup takes place in near Bratislava, Slovakia. Modeled after golf’s Ryder Cup, the featured event will be team competitions pitting Europe against the USA and an International all-star squad. There are countless options for watching the event live, so be sure to catch the action.
Carefully Curated Triathlon News for August 11, 2022
IN THIS EDITION…
- Perfecting freestyle rotation
- Fall forward, run fast
- Cut 3 minutes from your marathon
- Pendulum Pacing during your taper
READY TO RACE
Managing the delicate balance of a pre-race taper can be tricky. It’s important to refresh and recuperate, but you also need some higher intensity work so that you arrive at the starting line sharp and ready to race.
5x IRONMAN World Champion Craig “Crowie” Alexander shares his go-to pre-Kona run workout that you’ll find useful. He calls it “Pendulum Pacing.”
This carefully controlled interval session swings between race pace and cruise pace, producing the neuromuscular stimulus needed to feel great during the event. Give this workout a try – preferably on the actual course – and you’ll reinforce good technique, fast turnover and confidence… all critical for a great race.
ROTATE, DON’T TWIST
Freestyle technique is like a golf swing; it’s almost never perfected, but great progress can be made by nailing some of the fundamentals.
In this article Dan Empfield ruminates on a component of swimming that most don’t truly understand: Body rotation.
He offers some fresh perspectives on why body rotation is so important, and common mistakes seen in adult swimmers.
If you’re serious about improving your body rotation, then check out these 4 drills that will get you on the right track.
THE DIFFERENCE IS NIGHT & DAY
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Trusted by serious athletes at all levels, its steady and reliable fuel prevents the typical blood sugar spikes common with simple sugars. UCAN’s products also promote increased fat-burning and improved mental focus throughout your longest races.
As always, TriathlonWire readers get 15% off of all UCAN purchases by using this link. Check out their complete line of delicious drinks, gels, energy bars and snacks today!
RUN TALL, RUN FAST
Every runner has an ideal posture, hip position and extension to optimize speed. In this video Coach Nate Helming explains how to get your body into its best position.
Helming addresses the concept of “running tall”, which really means maintaining good alignment.
This is key for triathletes, who begin the run already fatigued. The longer we can sustain proper alignment during a race, the faster and stronger we’ll finish.
Watch this video for some tips and cues for finding the best position for you.
DON’T DODGE THE DRAFT
If you could cut 3 minutes from your next marathon at no cost, would you do it? If you’re aiming to qualify for Boston or Kona, then pay attention.
Sports science author Alex Hutchinson reviews the latest research on the power of drafting and makes the case that even slower age group runners can enjoy meaningful dividends if they draft properly during a marathon.
After reading this article you’ll think twice about leading the pack into a headwind.
QUICK HIITS:
- The Training Process
Take a moment and enjoy Dr. Stephen Seiler as he debunks the myth of “no pain, no gain” and reveals the training intensity distribution that elicits the best results in his engaging TEDx talk.
- GOAT Speed
After marveling at the remarkable speeds of the 10 fastest men and women of all time over the IRON distance, you’ll begin planning your travel in pursuit of your own Personal Best.
- Escort Service
Open water swimmer Adam Walker was preparing for an unwanted encounter with a 6-ft shark off the coast of New Zealand, when a pod of dolphins came to his rescue. We can’t make this up.
Carefully Curated Triathlon News for August 4, 2022
IN THIS EDITION…
- Cooling methods for more speed
- Upper body endurance strength
- Challenges of altitude training
- 3 tips for a better freestyle pull
GOLDEN PULL RULES
Perhaps there’s no such thing as the perfect freestyle arm stroke, but Andrew Sheaff presents 3 golden rules for vastly improving your pull.
He focuses on hand depth, hand position and the path of the pull. Sheaff includes links to several short videos that illustrate proper mechanics and demonstrate useful drills to help you get the hang of the technique.
The concept is to create as large a “paddle” as possible with your hand and arm, and maintain this “paddle” in an optimal position for as long as possible throughout the pull.
Doing so will help ensure you move a lot of water and swim faster.
HIGHER POWER
We’ve all heard of athletes who attempt to use altitude training camps to stimulate the production of red blood cells, but it’s far more complex than you might think.
It turns out that the pursuit of mythical gains from training at elevation can actually undermine your performance if improperly executed. Workout intensity can be suppressed, recovery slowed, and sleep interrupted.
For actionable tips on this misunderstood training method, give a listen to this Fast Talk podcast with experts Dr. Peter Hackett and Jon Jonis.
They clearly explain how to design an effective altitude camp, and why it often is the wrong training strategy for many age group athletes (and what you should do instead).
PICK IT UP
A major problem of many triathlon swimmers is overthinking their freestyle stroke. By trying to focus on too many cues for improving technique, their stroke rate drops and they develop deadspots that kill their speed.
One way to avoid this is to 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.
Additionally a higher turnover is more conducive for success in the open water where other swimmers, waves and chop frequently disrupt your forward momentum.
Best of all, TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout. Get on it!
COOL SCIENCE
Some of triathlon’s greatest races take place in very hot and humid environments, so being well-versed in the latest cooling science can pay huge dividends.
It’s no secret that when we overheat in a triathlon, our race suffers. What’s new, however, is the discovery that just a very small temperature increase will erode performance, even when it’s not that hot.
Ultra-running coach David Roche outlines 4 practical guidelines for cooling your body during a race. Experiment with them in training, and don’t be surprised if you see an immediate benefit.
RUNNER’S BUILD
If you’re not including upper body work into your routine, then there are huge holes in your training that must be addressed. A stronger upper body means improved stability and less wasted energy.
Strength training must become a non-negotiable component of your program. You require a strong upper body for faster freestyle; maintaining an aero position and generating power on the bike; and to ensure a stable and economical running gait late in the race.
Get started by aiming to surpass the minimum standards of these 2 simple and familiar exercises. Weakness is no excuse.
QUICK HIITS:
- The Right Zone
This Twitter post by Alan Couzens – and the accompanying discussion thread — is pure gold for anyone interested in perfecting their training zones. If your zones aren’t set correctly, your training is probably being wasted.
- Power on the Champs
How much power does it take to win a sprint in the Tour de France? A lot. Read this fascinating analysis of Andre Greipel’s 2016 victory in the final stage in Paris to learn the source of all that energy.
- Twice the Fun
Forever changing its 40 year old Kona Race Week schedule, IRONMAN announced that its “experimental” 2-day event format for the Hawaii World Championships will continue in 2023. That means 1,200 additional entry slots and a dedicated women’s race. Sounds exciting!
Carefully Curated Triathlon News for July 28, 2022
IN THIS EDITION…
- Why your 70.3 is slow
- Are there really “recovery runs”?
- 6 Weeks to faster freestyle
- Appetite suppressing molecules
TRI-PEDO
If you’re looking for a roadmap for improving your freestyle (or “crawl” as the Brits like to say), then this article is for you.
Coach John Wood has designed a swim intervention program that will deliver noticeable gains after 6 weeks.
This is not a complete swim training plan. It’s a progressive series of 2 workouts or drills per week that are added to your current program. They get you focused on key elements of your freestyle mechanics to strengthen your swimming foundation.
If you believe there’s a faster swimmer inside you but you’re not sure where to start, then give this a go… you have nothing to lose.
YOUR SLOW 70.3
Coach Mikael Eriksson has identified 7 reasons why your IRONMAN 70.3 results aren’t improving.
Use this list of common mistakes to audit your own training program and identify areas that require refinement.
We especially appreciate his reminder that improvement does not occur in an even, linear fashion. Use a proven, well-designed training plan, practice race scenarios often and master your race pace. Faster will follow.
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Validated in multiple clinical trials and used by pro triathletes and Olympic marathoners, UCAN is proven to be a smarter way to fuel.
TriathlonWire readers can experience this new standard in sports nutrition and get 15% off by using this link. Try it now!
Plus all orders placed before August 1 will receive a free packet of UCAN’s new Pineapple Hydrate drink mix. What are you waiting for?
EASY, TIGER
We often hear the term “recovery run,” but is there such a thing? And how does it differ from an easy aerobic run? In this article coach Andrew Simmons provides clear answers.
Recovery runs are designed to accelerate your rebound from harder or longer sessions. This active form of recovery loosens connective tissue, stimulates vasodilation for better blood flow and flushes muscles with oxygen.
Recovery runs are only 20-30 minutes in duration, usually at Zone 1 intensity. If you’re currently training less than 24 miles per week, then they might actually be detrimental. But, like most triathletes, your weekly mileage is probably higher and a recovery run will jumpstart your return to readiness.
Experiment with recovery runs, and you might discover that applying a small stress load after a demanding session produces real performance benefits.
HINDER THE HANKER
If you’re trying to lose a little weight for better performance, then you might want to pay attention to your HIIT. Recent research from Stanford University has confirmed that intense exercise stimulates the production of a molecule that suppresses appetite.
The compound is called lac-phe, and it’s a hybrid formed from lactate and phenyalanine.
Have you ever completed a tough interval session then had no appetite at dinner? That’s the effect of lac-phe. It’s estimated that the lac-phe pathway accounts for about 25% of the anti-obesity effects of exercise.
QUICK HIITS:
- Highlights & Cramps
Check out the highlights from the first ever PTO Tour event in Edmonton at the Canadian Open. View the women’s action here and the men’s race here.
- Electrifying!
Seemingly out of nowhere, IRONMAN announced a massive new partnership with Vietnam-based EV manufacturer VinFast. It feels like a good fit, and reminds us that IRONMAN is a truly global enterprise.
- Defy the Impossible
Strip away the exhausting hype and simply appreciate the remarkable athletic performances of the Sub 7/Sub 8 project. Fans of triathlon will be amazed and inspired by this well-produced documentary.
Carefully Curated Triathlon News forJuly 21, 2022
IN THIS EDITION…
- 3 Key Rides for IRONMAN Training
- Crowie’s Guide to IRONMAN Fueling
- Critical Freestyle Kicking Skills
- Master Your Threshold Running
IRONMAN FUELING FORMULA
Race day nutrition is often referred to as the “fourth event” in long distance triathlon.
Get your fueling strategy right and you have a high likelihood of an exceptional performance. Get it wrong, and you’re in for a very long day.
Fortunately, you have 5x IRONMAN World Champion and former Kona course recordholder Craig Alexander in your corner. Grab a free copy of his framework for creating an ideal IRONMAN fueling plan and learn his strategy and methods for determining a race day nutrition strategy.
Packed full of useful information, he even includes his formula for precisely calculating your caloric needs on the bike, which is the foundation of your entire race day.
Apply the principles found in this incredible resource, and you’ll finally remove the guesswork of race fueling.
THRESHOLD 101
Threshold training helps raise your lactate threshold to higher speeds, so that you can maintain a faster running pace while still remaining aerobic. This means you’ll run faster and farther without being overcome by the excessive buildup of lactate. It also makes you more metabolically efficient by improving your ability to use fats at higher intensities.
While extremely effective, threshold training requires a deep understanding of pace and precise execution of your workouts.
In this comprehensive article by coach and exercise scientist Amber Sayer, you’ll learn the benefits of threshold running, and the science behind it.
Sayer also outlines 5 threshold run workouts that you can integrate into your own training program.
ZONE FINESSE
Low intensities of training stimulate very different adaptations than higher levels of effort. That’s why we have zone training systems: to ensure that we’re distributing our training intensities among various ranges to achieve the best performance possible.
As a triathlete you’re probably well-versed in the theory of zone training, but are you applying it for maximum benefit?
Pro mountain biker Carson Beckett is an expert in zone training, and has many tips that can take your practical knowledge to the next level. In this article he offers his 5 top considerations for getting the most from your zone-based training program.
After reading these tips on how to make zone training work more effectively for you, visit TheFeed.com to pick up all your favorite nutrition and recovery products. The Feed is the world’s largest online marketplace for sports nutrition, including the products you’ll be served on race day.
JUST FOR KICKS
We obsess over how to improve the catch, pull and recovery of our freestyle stroke, so it’s no surprise that the kick sometimes feels like an afterthought.
That’s a mistake says 3x Olympian Gary Hall, Sr. According to Hall, the freestyle kick serves 4 critical functions for the triathlon swimmer.
You can review them here, and learn why Hall thinks triathletes would benefit by prioritizing the kick in at least one workout per week.
3 KEY RIDES
If you’re prepping for an IRONMAN, then plan to spend more that 50% of your training time on the bike.
With so much cycling, it can be difficult to remain focused and intentional during each session.
That’s why we like this 3 workout framework for better triathlon cycling. Each session is designed with a clear purpose that will keep your progress on track. Over time, these workouts will build cycling durability and strength, while ensuring that you’re making the most from your time in the saddle.
QUICK HIITS:
- GOAT Story
This review of the greatest athletes to compete in the Hawaii IRONMAN makes the best case we’ve seen for ranking the top triathletes of Kona. Agree or not, it’s a fantastic walk down memory lane… and a reminder of the amazing speed and toughness of the old guard.
- Bob’s Back!
Hall of Famer Bob Babbitt is hosting his ever-popular Breakfast With Bob Show from the PTO Canadian Open in Edmonton, CAN. His fun and informative interviews with today’s brightest stars will put you in the mood to race!
- Alignment
Physiologist and coach Alan Couzens succinctly describes endurance sports as an “input-output game.” You’ll ponder this Tweet as you align your goals with the available time you’ve allocated to reach them.
Carefully Curated Triathlon News for July 14, 2022
IN THIS EDITION…
- 3 types of threshold runs
- Better foam rolling for performance
- Hot weather racing strategy
- Best-ever high elbow set
- Smoother effort for faster rides
SMOOTH IS FAST
During the IRONMAN bike, variable efforts are more fatiguing than a steady energy expenditure. According to coach Matt Russ, that’s why the best triathletes find their pacing groove, and stay in it.
In this article Russ describes why a power meter is your most valuable tool for getting your bike pace just right.
He explains how a power meter can guide you to feather your efforts to ensure the smoothest, most efficient and fastest performance possible.
ACROSS THE THRESHOLD
To become a faster triathlon runner, you’ll need to improve your threshold.
But did you know there are 3 thresholds to address, and 3 types of tempo runs to raise them?
After teaching you the basics, Coach Jeff Gaudette describes how to plan and perform anaerobic, lactate and aerobic threshold workouts. He also provides sample sessions to help get you started.
Performing these threshold intervals – at their optimal intensities — is one of the best ways to increase your running performance. By raising these thresholds, you can race farther and faster more comfortably.
CLASSY SWIMMING
In his unique and enlightening essay, Dan Empfield explores why freestyle is not intuitive (and what you can do about it).
Not only is his article incredibly useful, but he provides a link to the best breakdown of the high elbow catch we’ve ever seen. Study and practice this!
Swimming requires nuanced technical knowledge combined with the capacity to perform proper motor patterns. For most triathletes, that’s why the most effective training combines drills that teach good habits, with increasingly longer sets in which you try to maintain correct form.
As Dan says: we swim, we rest, we swim again. We’re unable to execute proper technique for a long distance, until we’ve established the required strength and mobility.
BACK IN THE POOL
FINIS understands the unique needs of triathletes, and has a line of innovative products that will make you a confident, faster and more efficient triathlon swimmer.
For pre-race warmups when you’re not allowed in the water, check out their Slide Dryland Trainer stretch cords. Its clever design provides constant (not variable) resistance throughout the swim stroke cycle.
FINIS created the center-mount snorkel in 1995 and their newest iteration – the Speed Stability Snorkel – is comfortable and stable. Triathletes can use a snorkel with fins to refine the perfect head position and pull technique.
Best of all, TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout!
HOT STUFF
Heat is the enemy of peak triathlon performance. Use this 3-part guide to constructing your personal hot weather race strategy.
In part 1, learn proven ways on how to prepare for the heat. Keep in mind that acclimatization can take 14 days, so plan accordingly. Not surprisingly, attention to your hydration is paramount.
Then apply this preparation to your performance. Understand the negative impact heat has on your gut, and design a race-day plan for ingesting calories and fluid.
Finally, don’t neglect recovery! Implement proper post-exercise protocols in hot weather and you’ll be ready for your next workout or event sooner than ever.
By having a plan for heat and practicing your strategy for racing in the heat, you’ll arrive at your next triathlon with a competitive advantage.
FOAM-O
Here’s a comprehensive follow-along video on how to properly foam roll your lower body, presented by mobility specialist Angela Tieri.
From hips to shins (and many hard-to-reach tight and tender areas in between), this routine creates therapeutic cross-friction within the muscles and fascia.
Perform your foam rolling before and after runs, and whenever your legs are feeling worked. It will make you feel fresher in no time… Guaranteed!
QUICK HIITS:
- Saddle Up
If you’re seeking a bit more comfort for your undercarriage during long rides in the aero position, then this round-up of the latest tri saddles might be just what you need.
- Lotta Eyeballs
Super League Triathlon reports that 21.7 million viewers tuned in to watch its 3 Arena Games broadcasts. Billed as the first esports championship series for triathlon, it suggests that triathlon can actually be a spectator sport.
- Coffee’s for Closers
Recent research suggests that caffeine can provide a 3% increase in performance. Check out these exciting facts about triathletes’ favorite drug.
Carefully Curated Triathlon News for July 7, 2022
IN THIS EDITION…
- Improve Freestyle Hand Speed
- No More Heavy Legs
- Why Race Simulations are Vital
- 70.3 Tapers are Different
- 21 Tips from Triathlon’s Top Pros
WIN WITH 21
When Chrissie Wellington, Ali Brownlee and Lucy Charles-Barclay speak, smart triathletes listen.
Check out these 21 top tips provided by triathlon’s greatest performers.
In this collection of actionable nuggets, you’ll discover practical and clever advice that can immediately be put to use.
MONOSPEED MISTAKE
Many adult swimmers exhibit a common mistake: their hand speed remains constant throughout their freestyle stroke.
Think of it as lacking snap.
Coach Eric Neilsen calls this plodding technical error “monospeed,” and he attributes it to never being taught how to properly apply varying force from the catch to the finish of the stroke.
In this article he discusses the 3 phases of a freestyle stroke – the entry, catch and finish – and discusses how optimal hand speed differs in each. He then explains how to break the monospeed habit with a series of effective drills.
This nuanced concept will get you thinking about your technique in a very different way. Soon you’ll be able to accelerate your hand speed, sustain higher power, and attain a more efficient and dynamic stroke.
RACE SIMULATION
What’s the most important workout you can do before your “A” triathlon? According to the experts at Endurance Nation, it’s the race simulation.
More than just a casual brick that checks a box, their race simulation is a carefully designed “mini event” that follows a precise 5-step framework.
This process includes mimicking key sections of the route and replicating their changes in topography during training. It also calls for a full-blown dress rehearsal with the gear and nutrition you plan to use on race day, repeated in multiple weekend outings prior to the event.
How long should these race simulations be? Get the answer to this question and much more by watching this short video.
Event simulations provide the opportunity to reconcile your performance aspirations with your current fitness. Now you can arrive at the start line familiar with what’s ahead, and race with more confidence.
PICK IT UP
A major problem of many triathlon swimmers is overthinking their freestyle stroke. By trying to focus on too many cues for improving technique, their stroke rate drops and they develop deadspots that kill their speed.
One way to avoid this is to 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.
Additionally a higher turnover is more conducive for success in the open water where other swimmers, waves and chop frequently disrupt your forward momentum.
Best of all, TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout. Get on it!
HALF THE TAPER
We all know that tapering is an important tactic of full-distance triathlon preparation, but should we taper for an IRONMAN 70.3?
Coach Andy Kirkland argues that, in order to optimize your peak, tapering is just as vital for a half-distance race.
Of course, one size of taper doesn’t fit all race distances, and in this article Kirkland outlines what makes a 70.3 taper unique, and how you can optimize it.
RUN WITH IT
Running out of T2 has never been described as a pleasant experience. That “heavy legs” feeling is an inherent part of triathlon.
However, coach Mikael Eriksson presents 11 tips for running faster off the bike.
While there are just 2 tactics that have been scientifically proven to improve running performance off the bike, the preponderance of anecdotal evidence suggests that you’ll find some of these other tips to be helpful, too.
QUICK HIITS:
- Ownership Privileges
Super League Triathlon continues to break new ground by offering you the opportunity to own a piece of your favorite team. Now you can buy a fraction of the SLT Cheetahs. In return, you’ll have a say in kit design, gain exclusive access and weigh-in on racing tactics.
- Worth Your Salt
Other than sodium, should we supplement with electrolytes? What do they even do? Asker Jeukendrup explains the roles of “the other” electrolytes and describes the consequences of having too little or too much of them.
- Road to Kona
53 Ironman races in 24 countries offer 1,920 slots for the 45th edition of the upcoming IRONMAN World Championships in Kona. Use this searchable database by Endurance Data to discover where you might have the best chance of snagging a place on the pier.
Carefully Curated Triathlon News for June 30, 2022
IN THIS EDITION…
- Why take pre-sleep protein
- 10 Drills for triathlon swimmers
- Make the most of your long rides
- Avoid slowdowns in your marathon
FINISHING STRONGER
You finally nailed your fueling strategy, so why did you slow so significantly during the second half of the run?
As we often say: triathlon is a strength-based sport. You need to condition your legs to withstand the stress and fatigue of an IRONMAN run.
If you’ve suffered from this dramatic pacing decay and want to increase the likelihood of a faster finish, then read Greg McMillan’s 4 tips to prevent the marathon fade. These work for marathoners, and are even more relevant for triathletes.
By integrating these tactics into your training, you’ll enhance your strength and durability, and soon be strong enough to maintain your target pace all the way to the finish line.
WORK THE LONG ONES
Long rides of 4 to 6 hours are a classic cornerstone of triathlon training.
To make the most of these long rides, don’t only perform steady-state sessions. Instead, spice things up by injecting interval efforts into the overall workout.
Former Olympian and world age group champion Chris Hauth shares 3 ways to integrate intervals into your long rides.
These creative sets involve swing pacing, big gear efforts and back-half intervals. They’re interesting, effective and kinda fun!
More important they’ll challenge and develop a wide range of energy systems to help break through performance plateaus to ensure continued improvement.
BUILD WHILE YOU SLEEP
Despite popular opinion, eating protein before going to sleep does not make you accumulate body fat.
In fact protein consumption before bedtime has been shown to support lean muscle growth and hasten recovery.
According to award-winning sports nutritionist Dr. Mike Ormsbee, leucine-rich whey protein is ideal for your bedtime snack because of its high bioavailability and its tendency to trigger protein synthesisvital for recovery.
If you’re interested in meeting your daily protein goals and ingesting it when it’s most likely to be used by your body, then consider 40 grams of whey protein before hitting the hay.
THE ESSENTIAL 10
We talk a lot about swim drills because they can have such a significant positive effect on your freestyle mechanics.
Drills are designed to over-exaggerate an isolated element of your stroke so, when you return to regular swimming, the particular movement is closer to being correct.
In this article John Wood presents 10 drills that will improve triathletes’ problem areas. Especially valuable are his explanations of why they work, and what cues to focus on to ensure that you get the most out of them.
QUICK HIITS:
- Champion-Rich Environment
Listen in as podcast host and former pro Greg Bennett chats with Olympic gold medalist Simon Whitfield and 5x world champion Craig Alexander. Learn why there was never a Plan B and other fascinating insights from this conversation with some of the greatest athletes in our sport.
- Poor Man’s Wind Tunnel
If you want to optimize your aerodynamics on the bike but can’t access (or afford) a wind tunnel, then check out this review of the Notio Aerometer. Clipped onto the front of your bike, it produces accurate data on your coefficient of drag and other key metrics.
- Old-School Pacing
Sometimes simpler is better. Check out this old-school pacing chart to convert your current training speeds into projected IRONMAN split times. It’ll help you decide what to focus on in your next training block.
Carefully Curated Triathlon News for June 23, 2022
WHY CROWIE RUNS FASTER
Running off the bike is hard. Many of us are frustrated that our triathlon run splits are much slower than our open road race times.
The good news is that triathlon running is a learned skill that improves with practice and experience.
One of the best runners in our sport’s history is 3x Hawaii IRONMAN World Champion Craig “Crowie” Alexander. In his recent collaboration with TriWire, Crowie outlines his 5 tips for faster triathlon running.
WHAT A CATCH
If you’re still having trouble perfecting the front end of your freestyle, then this exercise by swim coach Brenton Ford just might do the trick.
Called the YMCA Drill, it helps you to lock-in the proper motor patterns required for an efficient stroke. It focuses on the 4 key stages of the catch and pull phase: the start (when you’re at full extension), the high elbow set, the Power Diamond, and the hand exit.
Regularly performing this YMCA Drill will embed the proper muscle memory that can be carried over into your swim sets. Get in the pool and give this a try… you’ll be thrilled with the results!.
BIKE GO BOOM
Why do the wheels come off for so many triathletes at about 120 km (or 75 mi) into the bike leg?
As is often the case, it boils down to the wrong training. Most triathletes perform at least one long, endurance ride each week. But steady-state efforts are not enough, since they only activate 20-30% of your muscle fibers.
So, if that’s how you’ve trained, then – at about 120 km – expect to fatigue, lose efficiency and slow down… drastically.
We can prevent this by reformatting our long rides. Even better, it doesn’t require more time in the saddle.
Learn 2 great methods for activating more muscle fibers on the bike to sustain performance for the entire 112 miles. After putting them into practice, you’ll soon be finishing your triathlons stronger than ever.
TRAIN WITH WHAT’S ON COURSE
We’ve all heard “nothing new on race day,” but how many of us really practice our race day nutrition with the same intensity as we expect at the event?
The best way to avoid mid-race nutritional disasters is to train with what will be served on course, preferably during race pace brick sessions.
Whatever combination of products you expect at the aid stations, you can pick them up at TheFeed.com. Hydration, energy, electrolytes… it’s all there. The prices are incredible, too!
Now there’s no excuse not to dial-in your perfect race day fueling plan, thanks to TheFeed.comt.
PACE ASSURANCE
Do you have a bulletproof strategy for nailing the run pace in your next triathlon? Or are you still approaching the run with guesswork and uncertainty?
If this is an issue, then you might want to review Taren Gesell’s proven process for determining and executing optimal triathlon run pacing.
First he recommends how to experiment with long runs and race day simulations to confidently determine your race pace.
Then he provides specific race day running strategies for popular triathlon distances.
This is a valuable resource for triathletes of all levels. After adopting these methods, you’ll race with more confidence and finally post faster results.
POLARIZED EXPRESS
Sports scientist Dr. Stephen Seiler is credited with coining the term “polarized training,” and in this interview with coach Dylan Johnson he provides a master class in how to make this powerful training strategy work for you.
Polarized training refers to a methodology in which you spend the vast majority of your sessions at an easy, comfortable pace… and the remaining time going extremely hard.
Seiler explains why effective endurance training comes down to 2 zones: a low stress zone and a high stress zone. The magic is in how you manage the intensity distribution to balance a lot of easy volume with some really hard efforts.
Best of all, Seiler describes the number one mistake that derails athletes from realizing the benefits of polarized training.
Polarized training works, and it’s also sustainable. You’ll love this conversation with one of the brightest minds in endurance sports.
QUICK HIITS:
- Watts & Speed
To go faster on the bike – especially in a non-drafting race – requires that you overcome a number of forces intent on slowing you down. Use this Power to Speed Calculator to accurately estimate your pace after plugging in all the key variables. See, you ARE good at science!
- Simple, Boring and Fast
Swim workouts don’t have to be complicated to be effective. Coach Clint Lien makes the case that simplicity is a powerful strategy for getting faster. Check out his 8-week swim progression and we think you’ll agree.
- Gain with Rest
Renowned running coach Steve Magness delivers a masterclass on recovery in this impressive Twitter thread. Entire books about recovery have been published that don’t offer as much comprehensive and actionable advice!
Carefully Curated Triathlon News for June 16, 2022
IN THIS EDITION…
- Get Rid of Your Splayed Kick for Good
- 4 Mistakes Undermining Your Bike Training
- Best Strength Exercise for Running
- How to Nail Your FTP Test
- 6 Principles for Faster Swimming
ACE THE TEST
One of the best ways to improve your cycling is to follow a zone-based training plan.
In order to get the most benefit from these programs, you must know how to establish your training zones, based on your current fitness. To determine your zones, begin by testing for your FTP.
This article by Matt Wilpers is one of the best we’ve found that clearly describes why knowing your FTP is the first step to getting faster on the bike.
He describes numerous testing protocols so that you can choose the one that’s best for you. He also outlines where, when and how often you should test your FTP.
Finally Wilpers lists the most common misunderstandings athletes have regarding FTP, and how to avoid them.
MOVE TO THE FAST LANE
We all want to swim faster. As triathletes it’s usually technique deficiencies, not fitness, that limit our progress.
Coach Christophe Keller discusses the 2 objectives that must be simultaneously pursued for more speed: decreasing drag and increasing propulsion.
To decrease drag Keller explores the importance of balance, swimming posture and an effective kick, and provides drills and tips that will help you become more streamlined.
To increase propulsion, he suggests fundamental ways to improve your stroke mechanics.
By following these 6 principles for faster swimming, and including his freestyle drills into your routine, you’ll finally see improvements in speed.
CYCLING SABOTAGE
Are you frustrated with your lack of cycling progress? If so, then Chris Carmichael suspects you might be guilty of sabotaging your training by making one of these 4 mistakes.
Mistake #3 might sound familiar: neglecting training specificity. Too many triathletes simply ride to log their miles, rather than establishing an intentional goal for each session.
Of particular interest is mistake #4: not updating your training zones. After reading the first article in this edition of TriathlonWire (!), remember that your fitness is constantly changing, and your FTP can fluctuate by 15 to 20% each year. That means, to get the most from your training, your training zones must keep pace, too.
Evaluate whether you’re making any of these mistakes, and then make the necessary adjustments. As soon as you do, you’ll see your cycling performance improve.
UNLOCK BETTER PERFORMANCE
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SPLIT YOUR SQUAT
Trying to carve out enough time each week for training can be a never-ending challenge and, when time is tight, often the first thing to be eliminated is bodywork. That’s why choosing the most effective strength exercises is vitally important.
For running, physiotherapist Joe Uhan extolls the benefits and sports specificity of the split squat.
Its staggered stance position is similar to the single-leg loading of your stride. It also eccentrically isolates the glutes, and promotes overall hip strengthening.
Follow this in-depth guide on the split-squat, and you’ll improve your alignment, stability and balance… all of which contribute to stronger running performances.
BAN THE SCISSOR KICK
Do your legs splay when you swim? If so, you’re losing at least 1 second per hundred.
Even with your body in a good position, if your head goes off-center when you breathe, it can cause your body to snake and your legs to splay.
Brenton Ford dissects the stroke of an otherwise accomplished athlete who tends to “do the splits” on his breathing strokes, which acts like a parachute and slows you down.
Reducing body rotation, striving for a narrower kick and improving your breathing with proven drills are all effective strategies for curing this technical mistake.
QUICK HIITS:
- 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.
- Would You Ride It?
Here’s the behind-the-scenes story of the odd looking but devastatingly effective Cadex (not Giant) bike that Kristian Blummenfelt has ridden in his recent victories at the IRONMAN World Championships and Sub7/Sub8 Project.
- How They Rank
If you haven’t checked them out recently, you might find the PTO’s men’s and women’s pro rankings interesting. After a shaky start, they now seem to reflect defensible scores for triathlon’s best, with Daniela Ryf and Kristian Blummenfelt currently leading their respective packs.
Carefully Curated Triathlon News for June 9, 2022
IN THIS EDITION…
- Double Down on Your Cycling Now
- 4 Keys to Faster Swimming
- Are You Strong Enough for Triathlon?
- More Taper Tips
- Making Swim Drills Work for You
DRILL BITS
Despite consistent drilling, many swimmers are frustrated that their technique hasn’t improved. Why is that?
Coach Andrew Shaeff believes your lack of progress might have something to do with when you schedule drills into your workout. Swim drills can be remarkably effective, if the positive techniques isolated in a drill can be immediately applied to your freestyle.
In this article he offers 2 strategies to use drills in a more systematic manner.
Experiment by modifying the structure of your sets, and you might experience dramatic improvement.
ARE YOU STRONG ENOUGH?
Do you have the physical competency to accomplish your race goals? Are you strong enough to be a successful triathlete?
If we can meet the basic physical requirements necessary to absorb the stress of training, then we can continue to improve.
An effective way to measure your physical proficiency is through these 5 bodyweight strength exercises vital for better endurance performance. These exercises focus on the feet and ankles; calf strength; hamstrings; your upper body and core.
Most triathletes find that they have work to do in one or more of these areas. Integrate consistent strength training into your weekly routine, and track your progress in these exercises. Before you know it you’ll be training more effectively and racing faster.
SHAPING BIKE FORM
Since the bike represents the longest single leg of triathlon, it’s vital to be in top riding shape for your priority event.
That’s why coach Lance Watson often recommends a mid-season focus on cycling to build strength and speed, which generates a boost in overall race performance.
Check out Watson’s 5-week plan for improving your cycling. It’s the ideal training block to insert just before your taper. Best of all, while incredibly detailed, this plan is free.
AVOID NUTRITION DISASTERS
We’ve all heard “nothing new on race day,” but how many of us really practice our race day nutrition with the same intensity as we expect at the event?
The best way to avoid mid-race nutritional disasters is to train with what will be served on course, preferably during race pace brick sessions.
Whatever combination of products you expect at the aid stations, you can pick them up at TheFeed.com. Hydration, energy, electrolytes… it’s all there. The prices are incredible, too.
Now there’s no excuse not to dial-in your best race day fueling strategy, thanks to TheFeed.com
APPROACHING RACE WEEK
For some reason, triathletes have a tendency to overcomplicate their pre-race tapers.
In edition 96 of TriathlonWire, we shared the insights of 5x World Champion Craig Alexander on how to optimize the final week before your event.
This week, elite coach Brett Sutton reinforces the importance of a simple plan leading up to your event.
From his perspective, the number one mistake among age group triathletes is reducing their training too much in the final 7 days before their race. After months of consistent high-volume training, abruptly backing off creates undue stress on the body that often translates into lackluster performance.
Instead follow his 3 points to personalize your taper and ensure the best race result possible.
4 FOR FAST
If you want to swim faster (and we know that you do), then you need to train faster.
That means abandoning those long, steady state swims and chunk your total distance into sets of shorter, more intense intervals. By doing so, you’ll cover the same total distance, only faster.
Coach Aaron Page describes how to make interval swimming work for you, along with other actionable tips. His 4 strategies for faster triathlon swimming will immediately energize your pool sessions and deliver almost impressive results.
QUICK HIITS:
- Even More Impressive
While the triathlon world was abuzz over the Sub7/Sub8 exhibitions, the greatest performance of last weekend was attained by German pro Laura Philipp who, while racing in a real event, posted the fastest IRONMAN time ever of 8:18:20 (which is quicker than 3 of Mark Allen’s Kona victories)!
- Apple Joins the Tri Scene
At its recent Worldwide Developers Conference, Apple announced massive updates to its Apple Watch OS that support sports and fitness. Included is a triathlon mode that continuously tracks swim, bike, run and transition times along with other performance metrics relevant to endurance athletes. Expect its release in September.
- Do Less
We all know a good swimmer when we see one. They’re relaxed and supple, appearing almost effortless. In this very short video coach Brenton Ford explains why an occasional unstructured, technology-free swim session can work wonders for your fluency in the water.
Carefully Curated Triathlon News for June 2, 2022
IN THIS EDITION…
- 3 parts of effective base building
- How to acclimate for high temp races
- The power of metabolic efficiency
- Faster running on tired legs
- Make polarized training work for you
POLARIZED EXPRESS
Sports scientist Dr. Stephen Seiler coined the term “polarized training” and in this interview with coach Dylan Thomas he provides a master class in how to make this powerful training strategy work for you.
Polarized training refers to a methodology in which you spend the vast majority of your time at an easy, comfortable pace… and the remaining time going extremely hard.
Seiler explains why effective endurance training comes down to 2 zones: a low stress zone and a high stress zone. The magic is in how you manage the intensity distribution to balance a lot of easy volume with some really hard efforts.
Best of all, Seiler describes the number one mistake that derails athletes from realizing the benefits of polarized training.
Polarized training works, and it’s also sustainable. You’ll love this conversation with one of the brightest minds in endurance sports.
BURN BUTTER BETTER
As a long distance triathlete the quality of your performance is, in part, dictated by how well you utilize a variety of fuel sources.
At low to moderate intensities – common during IRONMAN competitions – well-trained endurance athletes are fat-burning machines. As intensity rises beyond 65% of VO2max, the body’s preference for fuels switches to carbohydrates.
In this article Dina Griffin describes the basics of Metabolic Efficiency Training (MET). Its objective is to manipulate exercise strategies to teach the body to better mobilize endogenous fat, while preserving precious glycogen.
Improving your fat metabolism can help you become a more metabolically efficient athlete, resulting in faster recovery and stronger finishes in your longest races.
TURN UP THE HEAT
It’s that time of year. The weather is getting hot.
If you’re dreading a very warm triathlon this summer, then you’ll want to check out this article by coach Matt Dixon that provides 3 useful tips on how to mitigate the effects of heat.
Dixon includes a sauna protocol that can be implemented immediately following a workout. If you don’t have access to a sauna, then consider the hot water immersion technique.
The objective of these strategies is to stimulate physiological adaptations that allow better performance in hot conditions. These adaptations include lower heart rate, higher plasma volume and a more efficient sweat rate, all of which will pay dividends on race day.
SMARTER SWIMMING
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Its slim design never interferes with your stroke, and its Smart Coach™ electronics module can be transferred to other FINIS goggles.
Choose the data you want to see for a personalized display: total laps, splits, set time, rest time, stroke detection and more. The Smart Goggles present real-time metrics while you swim, and its companion mobile app enables review and analysis after your workout.
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GOOD AND TIRED
Triathlon running is about strength and durability first, then speed. It’s one of the defining characteristics of our sport. Running well while fatigued is a secret to racing success.
The best triathletes have developed training strategies to tolerate the impact forcesexperienced when running tired.
Former IRONMAN Canada winner Jasper Blake shares his tips on how to optimize your pace, distance, nutrition and mental toughness when training while fatigued to ensure you have a great race.
BASE SKILLS
If you want to elevate your swimming proficiency, then your priority when base building should be to improve your technique, not focus on endurance.
Swim coach Andrew Sheaff makes sure that his athletes focus on the 3 components of faster swimming during their base building phase: technique, speedwork and endurance.
Make swim technique the cornerstone of your training, and you’ll soon notice enhancements in your efficiency, speed and endurance.
Learn more about the interplay of these 3 critical elements of faster swimming, and apply them to your program for faster race results.
QUICK HIITS:
- Fast Lids
With summer just around the corner, there’s never been a better time to buy a new cycling helmet. The current lineup offers the ideal combination of cooling ventilation and aerodynamic advantages.
- Short & Sweet
Even if you have just 30 minutes, spice up your swim training with one of these 5 challenging pool sessions. Authored by some of the most accomplished swimmers in triathlon, now you’re assured of making meaningful progress in less than one hour.
- Barking Up the Wrong Tri
In a multisports first, the Vancouver Triathlon has cancelled the run of its September 6 race due to the risk of coyote attacks. In the past 2 years, over 40 incidents involving aggressive coyotes have been reported. Triathlon has definitely gone to the dogs.
Carefully Curated Triathlon News for May 26, 2022
IN THIS EDITION…
- Marginal aero gains
- Maintaining speed as you age
- Taper like a champion
- In-season strength training
- 63 Hacks for faster IRONMAN
TOO OLD FOR FAST?
It’s well-documented that our speed and strength begin to decline once we reach our mid-30s. In fact, it’s common to see a 10% decline in average VO2 max each decade.
The good news is that this age-related slowdown can be reduced with these 3 strategies.
In this video coach Scott MacLean discusses how to properly execute HIIT sessions, the importance of strength training and the changes required in your recovery protocols to keep you near the front of the pack.
CROWIE’S LAST 7 DAYS
Three-time Kona world champion Craig Alexander knows a thing or two about how to peak for an IRONMAN race.
According to Alexander, the concept of a pre-race taper has become needlessly complex and difficult to execute. By focusing on his 3 main goals of a taper, you can adapt his proven plan to freshen, replenish and sharpen before your big event.
Learn his philosophy for designing the ideal pre-race taper. Not surprisingly, Crowie’s approach is refreshingly straightforward, and relevant to triathletes at all levels.
He even includes a free downloadable checklist (with no email address required) that maps out your key workouts during the last 7 days before a major race.
63 IRONMAN HACKS
If you want to make a handful of marginal gains that will significantly improve your overall triathlon performance, then you’ll love this article by Andrew Patterson.
He’s compiled 63 different tips that can enhance your race.
Granted, some of his hacks are painfully obvious. But other suggestions, like plugging your energy leaks and making a friend on the run, are innovative and useful.
One thing’s for sure: you’ll discover something here that will help you unlock additional speed for your next triathlon.
JOIN ANDY, CROWIE & LAUREN
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Spaero is worn by 5x World Champion Craig “Crowie” Alexander, Olympian & Pan Am Games champion Andy Potts, IRONMAN winner Lauren Brandon and thousands of dedicated age group triathletes like you.
Team members get over $400 worth of custom gear, access to world class coaching resources, discounts from other leading brands and much more.
Don’t sleep on this… registration closes on Friday, May 27 at midnight. Join today… you’ll come out ahead, no matter how you cut it!
WATTS OF DIFFERENCE
Have you ever wondered what are the best aerodynamic changes you can make to deliver more cycling speed?
Josh Poertner, the owner of SILCA and former technical director at ZIPP, chats with coach Dylan Johnson about the quick changes you can make to capture critical gains in your cycling performance.
You’ll be amazed by the impact that wrinkled clothing, cycling gloves, wheels, and even socks (!!!)have on aero gains. Learn why an aero helmet might be your best investment in speed.
Best of all, many of these performance enhancements are neither expensive nor exotic… you just need to know what has the greatest positive impact on your bike split.
IT’S ALWAYS STRENGTH SEASON
While most of us have committed to strength training during our winter base building, many of us abandon the gym when our attention turns to competition.
That’s not a good long-term strategy. In fact, here are 5 reasons why strength training is critical during race season.
Of course, the goals and routines of your strength training will vary throughout the year. When between events, your focus should be on maintaining a strong core, performing drills that support proper biomechanics and that correct imbalances to resist injury.
Learn more about how to get the most from your in-season gym work.
QUICK HIITS:
- Faster Than Kona?
There’s been much discussion about the course difficulty at the recent IRONMAN World Championships. But was St. George tougher than Kona? In this review of the race data by Thorsten Radde, it turns out that the times in St. George were about 6 minutes faster than an average day on the Big Island. So, was St. George tougher? Only the athletes can answer that.
- Simple, Boring and Fast
Swim workouts don’t have to be complicated to be effective. Coach Clint Lien makes the case that simplicity is a powerful strategy for getting faster. Check out his 8 week swim progression and we think you’ll agree.
- Crawl of Iron
If you’re a student of triathlon, then take a moment and read Crawl of Fame, the story of Julie Moss and her transformative 1982 performance. This one moment put our sport on the map, and jolted TV executives and sponsors into making a long term commitment to IRONMAN.
Carefully Curated Triathlon News for May 19, 2022
IN THIS EDITION…
- Getting your training zones right
- 11 tips for faster triathlon running
- Using active recovery to boost gains
- 10 swim drills for better freestyle
- Supercharged 4-stack brick workout
4-STACK BRICK
The bike-run brick workout has been a training staple since the advent of our sport. It’s a proven routine for improving our overall triathlon performance.
Coach Mike Ricci reconstructs the classic brick session into a precise and challenging workout that provides a valuable race simulation for your next 70.3 IRONMAN.
It has four – not two – components. After a race-paced swim, run 4 miles, then jump onto your smart trainer for a 2-hour indoor cycling session that includes carefully prescribed intervals. End the session with a final 4-mile run, this one at higher intensity than the first.
This well-designed 4-stack brick will tell you many things. Is your fitness on par with your expectations? Do you have a good handle on your pacing? Have you nailed your nutrition?
Read more about how to execute this powerful workout then integrate it into your own plan.
DRILL IT HARD
It’s always a good time to experiment with new swim drills. They focus your attention on key deficiencies of your freestyle and help improve your stroke mechanics.
In this article coach John Wood presents 10 proven swim drills that enhance speed and efficiency.
We particularly like his style of explaining why each drill is valuable before describing how to perform them.
TIGHTEN YOUR ZONES
If you want to get the most from your workouts, then commit to zone training.
Zone training allows you to perform each session at an ideal intensity, providing varied training stimuli to enhance the multiple energy systems required for effective racing. You’ll improve your aerobic base, anaerobic threshold, and V02 max. You’ll also avoid junk miles, overtraining and injury as you progressively get faster.
Your personal training zones are generally extrapolated from your lactate threshold. Originally based on heart rate, your LT can also be determined from power, pace and even perceived exertion (RPE).
Learn how to calculate your training zones for swimming, cycling and running. You have numerous options, and this article does a good job in describing many of them. If you’re serious about getting faster, then zone training is your solution.
SECOND CHANCES DO EXIST
If you missed the first registration window, now’s your second chance to join the hottest triathlon team going.
Spaero Triathlon combines the latest in textile technology with classy, flattering styles that will elevate your performance and give you a competitive edge.
Worn by 5x World Champion Craig “Crowie” Alexander, Olympian & Pan Am Games champion Andy Potts, IRONMAN winner Lauren Brandon and thousands of dedicated age group triathletes like you.
Team members get over $400 worth of custom gear, access to world class coaching resources, discounts from leading brands and much more!
Don’t sleep on this… Registration closes on Friday, May 27 at midnight. Join today… it’s a steal no matter how you cut it!
ACTIVE RECOVERY
When your training day calls for intervals, how much attention do you give to your recovery between reps?
Research suggests that an active recovery (i.e., jogging) between efforts results in more productive intervals as compared to passive recovery (i.e., stopping completely between repeats).
Additionally, active recovery has a greater impact on aerobic capacity, promotes key anabolic processes in muscle development and helps increase lactate threshold.
Active recovery is best suited for longer aerobic intervals that are common in cycling and running. For the higher intensity intervals typical in swimming, passive recovery is a better choice.
Learn more about how you can use active recovery strategies to amplify your training adaptations.
FAST TRACK YOUR RUNNING
As all of us know, running off the bike is hard.
Triathlon running requires strength, technical skills and endurance in a combination that’s different from just plain running. By understanding what sets triathlon running apart, you’ll finally be able to make the changes necessary to improve your own performance.
The coaching experts at Scientific Triathlon have compiled a list of 11 Tips to Improve Your Triathlon Running.
According to coach Mikael Eriksson, most problems that triathletes experience with their running can be attributed to one or more of these issues. Review all of these tips and think about which apply to you.
QUICK HIITS:
- Bike Count
We were pleased to see Triathlete Magazine and cycling industry experts continue their tradition of tabulating the bikes and components used by competitors in the IRONMAN World Championships. It’s always instructive to learn what the best triathletes ride.
- Blu Rolls On
Ultra-endurance athlete, author and podcast host Rich Roll has over 1.5 million listeners every week. So it was a big deal when newly-crowned IRONMAN World Champion Kristian Blummenfelt and his coach Olav Aleksander Bu came on the show to provide their first-person account of how the race was won. You’ll enjoy this very revealing interview… unless you’re one of Blummenfelt’s competitors who will race him in Kona.
- Breaking Glass
History was made at the IRONMAN Triathlon World Championships in St. George, UT. Finally, finally, finally a female announcer — Joanne Murphy — shared the duties with Voice of IRONMAN Mike Reilly calling finishers across the line. It was the first time in 45 years that a woman announcer was on the mic at this championship event. Congratulations!
Carefully Curated Triathlon News for May 12, 2022
IN THIS EDITION…
- 5 ways to boost your IRONMAN training
- To do it right, make it feel wrong
- Proven test sets for swim and run
- Learning the nuances of interval workouts
- 6 tips to revitalize your training program
FRAMEWORK FOR FASTER
It’s simple: no matter how fast you are now, these 6 tips will make you faster.
We’re big fans of Mikael Eriksson, host of the Scientific Triathlon podcast. In this episode he provides practical advice on how to refine your swim, bike and run.
These tips can be put to use immediately. They provide a framework to help you avoid grinding out endless steady state mileage that leads to burnout, injury and unsatisfactory performances.
Give this podcast a listen (or read the show notes) to quickly reinvigorate your training.
THE TRUTH DOESN’T HURT
Are you one of those athletes who avoids baseline performance testing because you “don’t want to know how slow you are”?
If so, that’s too bad because you’re left guessing about your current fitness and have no way of charting a path to improvement.
In this article Steven Brandes of The Kona Edge outlines 2 reliable test sets for swim and run that – when performed on a regular basis – provide the information you need to fine tune your training for optimal results.
With clear-eyed knowledge of your current fitness, you’ll be empowered to train at the appropriate paces and set realistic goals. There’s no better way to ensure faster results.
DOSING YOUR EFFORTS
How should you evolve and develop your interval training? Add more repeats of the same duration, or keep the number of reps constant and lengthen their duration?.
According to Chris Carmichael, it depends on intensity. The harder the effort, then the more we increase reps (and not their duration). This is because there are limits to how long you can sustain a single effort at given intensity.
Interval duration and training intensity work together. So, our goal should be to carefully increase your cumulative time-at-intensity during your training block.
Catch a glimpse of how top coaches devise interval training progressions by reading this revealing article. If nothing else, it will get you thinking about how your interval workouts can become more intentional and productive.
ELEVATED TRIATHLON
If you missed the first registration window, now’s your second chance to join the hottest triathlon team going.
Spaero Triathlon (formerly Wattie Ink) combines the latest in textile technology with classy, flattering styles. The result is a new line of performance apparel that will elevate your triathlon by giving you a competitive edge.
Worn by 5x World Champion Craig “Crowie” Alexander, Olympian & Pan Am Games champion Andy Potts, IRONMAN winner Lauren Brandon and thousands of dedicated age group triathletes, Spaero Triathlon gear is now available to you.
Team members get over $400 worth of custom gear, access to world class coaching resources, discounts from leading brands and much more!
Don’t sleep on this… registration closes on Monday, May 16 at midnight, and might not reopen this year. Join today… it’s a steal no matter how you cut it!
MAKE IT FEEL WRONG
How can we improve our swim skills? More specifically, how can we correct a component of our stroke that we’re performing incorrectly?
NCAA champion swim coach Andrew Shaeff has his athletes triple or quadruple the magnitude of the change they’re trying to affect. This is because most of us have a poor kinesthetic sense of the position of our body parts when suspended in water.
If it feels wrong, then you’re probably doing it right. Exaggerating the correction will make it much more likely that you’ll adopt the change you’re trying to make.
SCOTCH TREAT
2x Kona podium finisher and Britain’s top IRONMAN triathlete David McNamee knows a thing or two about racing over the full distance.
In this article the Flying Scotsman shares 14 powerful insights to increase your speed and confidence.
Use these tips as your personal checklist for better IRONMAN performance. As you work through each nugget of advice, your proficiency will improve.
QUICK HIITS:
- Finally
At times the PTO’s pro athlete rankings have produced some head scratching and second guessing. However, after his impressive win at the IRONMAN World Championships, Kristian Blummenfelt has finally claimed his undisputed position as the world’s top-ranked triathlete.
- Breakfast of Champions
We knew we were at a proper world championship event in St. George when we saw Bob Babbitt’s Breakfast With Bob show. His daily slate of interviews with leading pros, former winners and triathlon bigshots provided insights that were available nowhere else. Browse through all the episodes and be sure not to miss his post-event conversations with the champions… they’re pure gold!
- Tougher Than Kona
It was thrilling to watch the intense competition of the IRONMAN Triathlon World Championships in St. George, UT last weekend. But 21.9% of athletes did not make the time cutoffs or dropped out. Was this race tougher than Kona? Kevin McKinnon examines what made this St. George course so tough.
Carefully Curated Triathlon News for April 28, 2022
IN THIS EDITION…
- 7 Tips for more pool speed
- Wonder what it takes to get to Kona?
- Why we focus on swim intervals
- Focusing on FTP is making you slower
ALL SYSTEMS GO
In this provocative article coach Neal Henderson contends that a myopic focus on your FTP makes you slower on the bike.
Why? Because over-emphasizing your threshold power promotes excessive steady-state riding.
According to Henderson’s research, even in long-distance triathlons, a surprising amount of your cycling time is spent above FTP. So, to prevent the wheels from coming off late in the race, you need to train all your energy systems and teach your body how to recruit fast-twitch muscle fibers.
Adopt his approach and you’ll become a more complete cyclist, a faster triathlete… and you’ll discover that mixing up your training routine is just more fun!
KONA CURIOUS
While many of us dream of someday qualifying for Kona, the reality is that it’s never been more challenging. 25- to 44-year-old men need a sub-9:30 IRONMAN, and women must post a mark in the mid 10-hour range. That’s fast.
In this article Conrad Goeringer spells out 4 Kona qualifying principles that can help almost any triathlete achieve a peak performance.
He explains why consistency is king, year after year, and reveals his investment in time per sport that delivered him to the Big Island. He also contends that long distance racing is all about cyclingso he prioritizes power and pacing on the bike.
Goeringer goes on to detail his typical IRONMAN build, including how he emphasizes efficiency and race-specific sessions.
If you’re Kona-curious, or simply want to improve your next long-distance performance, then this is a must-read.
POOL SPEED
Coach Lindsay Zemba Leigh gets right to the heart of the matter: You don’t get faster by swimming more, you get faster by swimming well more.
She proceeds to outline 7 ways to get faster in the pool. We’re certain that at least one of these tips can immediately be put to use.
To ensure that you’re maximizing the quality of your work, she emphasizes frequency over volume. Not only does this mean that you’re swimming fresh – and maintaining better form – more often, but it also means there are fewer days out of the pool (which is critical for developing a feel for the water).
You’ll also find useful tips on dryland training, pace variation and the importance of drills.
THE DIFFERENCE IS NIGHT & DAY
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RINSE AND REPEAT
Unlike running and cycling, which rely on large amounts of Zone 2 aerobic work, swimming workouts are built on a foundation of intervals. From start to finish, we focus on repeats.
Have you ever asked yourself why? Elite swimmer TJ Fry explains 3 reasons intervals are the basis of swim training.
Because swimming is so heavily reliant on technique, straight swims don’t work. A steady effort doesn’t always equal a steady pace. In fact, during long steady swims, our technique degrades after just 200m, causing speed to drop.
But chunk that long swim into segments, and you’re more likely to maintain a fast, consistent pacethroughout the workout.
Read more about why intervals are so valuable for reinforcing good form for your stroke.
QUICK HIITS:
- Gain with Rest
Renowned running coach Steve Magness delivers a masterclass on recovery in this impressive Twitter thread. Entire books about recovery have been published that don’t offer as much comprehensive and actionable advice!
- Grip’s Picks
With the 2021 (!!!) IRONMAN Triathlon World Championships finally upon us, there’s been quite a bit of chatter about the pro competition. 6-time winner Mark Allen has a keen eye for talent, and offers his predictions on who will win in St. George.
- Reach Goals
Developing full extension in your freestyle reach is a necessary skill for faster swimming. In this short video Olympian and leading coach Glenn Mills presents an elegant drill to help you become more balanced and slippery in the water.
Carefully Curated Triathlon News for April 21, 2022
IN THIS EDITION…
- Rethink your triathlon running
- Pace variations for faster swimming
- Leanda Cave’s hill workout
- Intensity-based race fueling
- Workouts at racing speed
FEEDING TIME
Triathlon coach Russell Cox reminds us that a successful IRONMAN fueling plan is dictated by your race pace. Race intensity determines not only the rate at which you burn calories but also the composition of the fuel you’ll need.
Our objective is to consume as many calories as we can tolerate at race pace. That means we must experiment with fueling under race-like conditions. A well-trained gut can be conditioned to absorb 250 to 400 calories an hour… but only if we’ve practiced!
With this information in mind, coach Cox presents his key guidelines and a battle-tested nutrition plan for race day. Use this as a starting point to fine-tune your personal fueling strategy.
CHANGE UP
In this surprisingly substantive Tweet, coach and author Gordo Byrn reveals one of the core principles of successful triathlon swimming.
As Byrn says, open water success is about changing speed, and recovering, while moving.
He goes on to offer 2 highly effective Pace Change workouts, including one of our favorites, broken 1,000s.
Give these sessions a try and you’ll be impressed with your progress!
RETHINK YOUR RUNNING
After 6 hours of swimming and biking, you’re fatigued and depleted. Now you must run a marathon. This is not your standard road race.
In this article Matt Dixon articulates what makes triathlon running so different and offers a proven approach that will unlock your running potential.
The limiting factor for most long distance triathletes is mechanical fatigue, not cardiovascular fitness. That’s why Dixon emphasizes strengthening the chassis and building muscular resilience.
Once the foundation has been fortified, you can design and execute a race day plan based on economy, consistent fueling and patience.
Applying these principles will help you solve the third and final piece of triathlon’s puzzle, allowing you to achieve the results you know are inside of you.
THEY DID IT AGAIN
The science of swimming took another leap forward with the release of the Manta Paddle by FINIS. Designed to build muscle and improve distance-per-stroke, the Manta is the perfect addition to your transition bag.
Its strapless design reinforces proper technique, guiding your hand into the proper catch.
There’s never been a better time to try the Manta Paddle or other cutting-edge products than during the FINIS Paddle Sale, taking place now through April 30.
As always TriathlonWire readers enjoy an extra 20% off by using the code TRIWIRE at checkout.
DON’T BE MODERATE
Unfortunately most age groupers spend far too much time training at moderate efforts, which suppresses improvement.
Instead of going “kinda hard” most of the time, you’re better off allocating 80% of your training to low intensities (Zones 1 and 2), accented with occasional sessions at race pace.
Coach Matt Fitzgerald, author of 80/20 Triathlon, spells out just how much race pace training you need. In this post he prescribes the distances and frequency of race paced workouts that elicit the ideal adaptations.
CAVE’S HILLS
Leanda Cave is the only woman to have won Kona and the IRONMAN 70.3 World Championships in the same year. Her swim-bike combinations were always devastating, but she really had to work hard to finish with a winning run.
The secret to her running success was devoting equal time to developing both speed and strength. Her dedication resulted in a sub-3:00 marathon in IRONMAN Arizona and, of course, holding off her rivals for victory in Hawaii in 2012.
Check out her signature running workout that features short, intense hill repeats. This session will build glute strength, improve your cadence and help you finish your next race stronger than ever.
QUICK HIITS:
- Rock On ROKA
Since 2014 ROKA has been IRONMAN’s global swimwear partner. Recently they renewed and expanded that relationship to include performance eyewear, displacing longtime sunglass sponsor Foster Grant. We think this is a great fit for everyone involved.
- Ready to Rumble
The 2021 IRONMAN World Championship is finally scheduled to take place on May 7 in St. George, UT. If you can’t attend this epic event, then you can catch all the action live on Facebook Watch and YouTube. Mark your calendars and set your alarms… the competition will be fierce!
- Watts & Speed
To go faster on the bike – especially in a non-drafting race – requires that you overcome a number of forces intent on slowing you down. Use this Power to Speed Calculator to accurately estimate your speed after plugging in all the key variables. See, you ARE good at science!
Carefully Curated Triathlon News for April 14, 2022
IN THIS EDITION…
- Perfect pacing for IRONMAN
- Prepping for a hilly bike course
- Why are you gaining weight?
- Improve your triathlon swimming
- Lifting for faster cycling
FREESTYLE WHISPERER
In this wide-ranging discussion on the Scientific Triathlon podcast (show notes are included if you’d rather read than listen), coach Brenton Ford explores the main limiting factors affecting the swimming of most triathletes and offers practical solutions for improving speed and technique.
Ford is one of our favorite swim coaches, because he addresses the unique needs of triathleteswith clear language, simple drills and workouts we all can manage and understand.
No matter where you are in your development as a triathlon swimmer, this episode is a goldmine of insights and information that will help take your open water swimming to the next level.
LIFTING FTP
If cycling is predominantly an aerobic activity, then why allocate some of your precious training time to weightlifting? Besides, doesn’t lifting add bulk (which you definitely want to avoid)?
If this reflects your attitude, then do yourself a favor and read Patrick Walle’s 5 reasons why you need to lift weights for faster cycling.
Logically you’d guess that lifting would increase the force you can apply on the pedals. That’s true… and it equates to more speed. But did you also know that after just 8 weeks of strength training, cycling economy improves by 5%?
Learn more about these and other benefits of pumping iron. See you in the gym!
IRON PACING BLUEPRINT
Most of us have learned (some the hard way) that our IRONMAN pacing strategy will make or break our race.
To get it right, coach Phil Mosley wants you to switch off your competitive instincts and focus on energy preservation. Success depends on economy, not pushing harder.
Remember that you’ll be starting your run after more than 6 hours of racing. You’ll be fatigued and depleted, with 26 more miles to go. Your pacing must be intentional, steady and realistic in order to finish strong.
Whether you’re an elite age grouper or somewhere deeper in the pack, Mosley outlines pacing strategies for triathletes of all abilities. He details race plans for the swim, bike and run for faster and slower athletes.
Implemented properly, intelligent pacing is your secret to success. You’ll feel stronger and sharper throughout the day, and cross the finish line knowing that you put forth your best possible effort.
AN ODE TO BOSTON
With the 126th Boston Marathon scheduled to take place this Monday, we thought you’d enjoy this conversation with 9x IRONMAN and soon-to-be 50x Boston Marathon finisher Dave McGillivray.
Dave also happens to be the race director of the world’s most iconic footrace.
Mike Reilly, host of the popular Find Your Finish Line podcast, chats with Dave about his half-century history with the marathon, and some of his other nearly superhuman feats of running. He also teaches us more about this complex and generous personality.
HEAD FOR THE HILLS
Some triathlons are more difficult than others, especially those with a hilly bike course.
If there’s a lumpy race on your calendar – like St. George or Nice – then you’ll want to review coach Krista Schultz’s training strategies you need for a hilly race.
Hilly courses demand more attention to pacing, because of the everchanging power outputs and speeds. Practice on long climbs or with big gear intervals, and soon you’ll grow familiar with the wider range of efforts required on up-and-down bike legs.
For more great advice on tackling a mountainous course, check out Chrissie Wellington’s tips on prepping for a hilly IRONMAN. It includes her key indoor session that will build your climbing strength and confidence.
WEIGHTY MATTERS
After months of hard, consistent training many triathletes are shocked to discover that they’ve gained – not lost — weight. Spoiler alert: it’s probably not muscle.
Coach Jenna-Caer Seefried explains what might be happening. She outlines 5 reasons why you might be gaining weight, despite your heavy training load.
As you might guess, unwanted weight gain is often linked to a nutritional imbalance or neglecting your recovery. To help get back on track, Seefried also discusses the telltale signs that can identify what might be causing you to pack on the pounds.
QUICK HIITS:
- Why You Suck at Swimming
In our Tweet of the Week, coach Alan Couzens contends that the missing link in your swimming is a lack of mobility. By improving your range of motion, you’ll unlock capabilities you had as a child and will be able to swim faster.
- Quest for Kona
If you dream of someday competing in the Hawaii IRONMAN (and what triathlete doesn’t?), then you’ll want to apply to participate in the Quest for Kona documentary sponsored by Gatorade Endurance. 5 athletes will be profiled as they train and participate in triathlon’s most famous race.
- Dead Bug
Tired of planks and crunches? The dead bug exercise is effective for core strength and stability, improving posture and enhancing overall run performance. Perform this as part of your warmup or during your strength routine. Research has shown that improvements in running economy are achieved after just 8 weeks.
Carefully Curated Triathlon News for April 7, 2022
IN THIS EDITION…
- Open water stroke rate
- Building better cycling endurance
- Improve your downhill running
- VO2Max sessions on the bike
- Master your recovery nutrition
AFTERFUELING
Refuel, Repair, Rehydrate and Rest… Have you mastered the 4 R’s of recovery nutrition?
If you still have questions about how to optimize your post-exercise nutrition, then spend time with this extensively cited article by Supersapiens.
Learn why your first priority following a workout is glycogen replenishment, and distinguish between the two critical phases of its resynthesis.
Understand the role of protein, and its synergistic effect with carbs post-exercise (This is high level stuff!)
Finally, adopt practical guidelines for dosing carbohydrates and protein, based on your exercise intensity and duration.
Remember: recovery from one session aids your preparation for the next… and this will help you gain confidence and consistency in your recovery nutrition.
BIKE GO BOOM
Why do the wheels come off for so many triathletes at about 120 km (or 75 mi) into the bike leg?
As is often the case, it boils down to the wrong training. Most triathletes perform at least one long, endurance ride each week. But steady-state efforts are not enough, since they only activate 20-30%of your muscle fibers.
So, if that’s how you’ve trained, then – at about 120 km – expect to fatigue, lose efficiency and slow down… drastically.
We can prevent this by reformatting our long rides. Even better, it doesn’t require more time in the saddle.
Learn 2 great methods for activating more muscle fibers on the bike to sustain performance for 112 miles. After putting them into practice, you’ll soon be finishing your triathlons stronger than ever.
OPEN WATER STROKE RATE
Swimming fast depends on two key factors: stroke rate and distance per stroke. Frequently triathletes focus on the latter without attending to the former.
Top triathletes typically have a stroke rate between 80 and 95, whereas age groupers might find themselves in the 50’s and 60’s.
How do you find your ideal stroke rate for open water? And why does it matter?
Use the method developed b