Archives

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.

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!”

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.

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.

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.

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?

That’s why we’re excited to introduce you to TripBeat!

Whether it’s a destination event, a family vacation or last-minute business travel, TripBeat is your best option for saving money on travel.

TripBeat is powered by the booking platform of Travel + Leisure Network, the world’s largest travel exchange company.  Previously reserved for employees of the largest corporations, member pricing and customer service of TripBeat are now available to TriathlonWire subscribers.

For a limited time you can claim your free 60-day trial of the premium version of TripBeat – where you’ll save up to 60% on hotel stays – with the activation code Triwire60.  Use it for two months with no cost or obligation.

Best of all no credit card is required… just click the link, create your free account, and open up a world of affordable travel options with discounts of up to 60%.

See you at the races!

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.

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.

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.

STEADY ENERGY

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

UCAN products provide steady, long-lasting energy without the spikes and crashes associated with sugary gels and drinks.  It clears the stomach quickly and promotes stable blood sugar and fat oxidation.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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.

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.

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.

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.

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!

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

THE DIFFERENCE IS NIGHT & DAY

Proven in multiple clinical trials, UCAN’s proprietary LIVSTEADY fuel delivers long-lasting energy and maintains stable blood glucose levels without the highs and lows associated with sugary foods.

Originally developed as a life-saving medical food, LIVSTEADY is a plant-based, sugar-free, ultra low-glycemic carbohydrate derived from non-GMO corn.

What does that mean for you?

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.

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.

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!

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.

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.

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.

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.

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.

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.

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.

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.

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.

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!

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.

UNLOCK BETTER PERFORMANCE

The great-tasting, sugar-free energy gel – UCAN Edge — delivers hours of stable energy to power your best performances.

The secret to UCAN Edge is LIVSTEADY, its proprietary low-glycemic, complex carbohydrate that has changed the way triathletes train and race.   It provides athletes with steady, long-lasting energy without the spikes and crashes associated with sugar.

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!

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.

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.

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.

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.

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.

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.

JOIN ANDY, CROWIE & LAUREN

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.

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.

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!

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.

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.

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!

THE DIFFERENCE IS NIGHT & DAY

Proven in multiple clinical trials, UCAN’s proprietary LIVSTEADY fuel delivers long-lasting energy and maintains stable blood glucose levels without the highs and lows associated with sugary food.

Originally developed as a life-saving medical food, LIVSTEADY is a plant-based, sugar-free, ultra low-glycemic carbohydrate derived from non-GMO corn.

What does that mean for you?

Trusted by serious athletes at all levels, UCAN products provide steady and reliable energy without the blood sugar spikes.  They also promote fat-burning and improve 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!

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.

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.

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!

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.

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.

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.

PADDLE PERFECTION

The swim scientists at FINIS are obsessed with designing the world’s best swimming accessories. That’s why they offer 9 different types of swim paddles, each engineered for stroke enhancements specific to any swimmer.

You know what they say: it’s always easier if you use the right tool for the job.

There’s never been a better time to try their cutting-edge products than during the FINIS Paddle Sale, taking place now through April 30.

And – as always – TriathlonWire readers can snag an extra 20% off by using the code TRIWIRE at checkout.

So what are you waiting for? Everyone in the pool!

DOWNHILL SPEED

If a hilly race is in your future (St. George triathletes, we’re lookin’ at you), then you should aim to improve your downhill running.

Running downhill can cause plenty of muscular damage – including excessive eccentric contractions and neuromuscular fatigue — if you haven’t specifically prepped for it.  Additionally running downhill is a skill that, if practiced, can pay dividends in your race.

What’s strange and encouraging is it only takes a couple bouts of downhill training to induce a protective effect from muscle damage.

Inoculate yourself from the damage of racing downhill by intentionally training on the hills and staying consistent with your strength work.

MAX BIKE

German pro and 70.3 specialist Andi Boecherer shares one of his favorite HIIT cycling workouts.

This 90-minute bout is efficient and intense.  It’s built around multiple 30-sec interval sets for a challenging VO2 Max session.

Consistent with the theme of the previous cycling article in this edition of TriathlonWire, the purpose of this workout is to obtain more muscle recruitment.  The result is improved aerobic performanceand higher resistance to fatigue.

Crank it up!

QUICK HIITS:

• Earn the Right
  Some of the greatest endurance athletes of all time had a few misfires before establishing their winning streaks.  Enjoy this conversation between 49-time Boston Marathon finisher Dave McGillivray and 6x Hawaii IRONMAN World Champion Mark Allen about perseverance, grit and earning the right to compete.

• Tale of the Tail
  How do you choose between a long-tail or stubby aero bike helmet?  This video from GTN compares wind tunnel data with practical testing results to help you make the right decision.

• Sadistic in the Arena
  Be sure to check out this Saturday’s Arena Games Triathlon powered by Zwift (the live webcast is free).  Brought to you by the folks at Super League, the Arena Games blends virtual and IRL racing for an immersive viewing experience that competitors call the most painful races of their lives.

IN THIS EDITION…

• 10 Common freestyle mistakes
• Calculating training zones
• Training during race week
• Perfecting the over-under
• Triathlon requires strength

STRENGTH-BASED

Triathlon is a strength-based sport.  In this article 5x World Champion Craig Alexander explains why getting stronger means racing faster.

He reminds us that muscular strength is critical for maintaining performance when fatigued, and contributes to the durability required for high training volumes demanded by our sport.

Crowie goes on to offer his personal tips on training specificity that will help all triathletes.

Included are advice on the benefits of hill training, why he’s a fan of swim accessories for stronger freestyle, and how he designs gym workouts to complement his racing goals.

If you have lingering questions about how and why you should integrate strength training into your program, then this is for you.

HIGH OCTANE FUELING

UCAN’s proprietary 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.

We require steady energy throughout the day and sharp mental focus throughout the race.  That’s why champions like Olympic medalists like Katie Zaferes 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!

ZONED OUT

The secret to effective training is hitting the right intensity in every workout.   The best way to consistently achieve this is to use a training zone system.

Training zones are ranges of intensity that correspond to physiological processes within every athlete.  They span the continuum of effort from very easy to very challenging.  To calculate your personal training zones, you start by determining your lactate threshold.

One of the most popular training zone systems in endurance sports was created by the co-founder of TrainingPeaks, Joe Friel.

In this article Friel provides step-by-step instructions on how to calculate your threshold for your current fitness levels in swimming, cycling and running.  Whether you use heartrate, power or pace, you’ll find a testing option that works for you. 

Once you’ve identified your threshold values, you can easily extrapolate all of your training zones.  By retesting every 4 to 6 weeks, you can keep your training zones up to date as your fitness improves.

OVER AND UNDER

One of the most devastatingly effective workouts to improve your run speed is the over-under session.  It’s performed by alternating your speed between faster 10km pace and slower half marathon pace.

When running over-unders, you’re pushing your body above its redline (i.e., your lactate threshold) and then allowing it to slowly recover while still going fairly hard.  This repeated flooding and clearing improves your ability to shuttle, buffer and tolerate accumulating lactate.

You might start by running over-unders with the fast segments 3-5 seconds faster than LT pace for 400m, and the slower segments 3-5 seconds slower than threshold pace for 800m.  Linked together for 3 miles, this will become one of your most potent workouts!

QUICK HIITS:

• Time to Race
  This Saturday kicks off the North American IRONMAN season, with the 20th edition of the Oceanside 70.3 in southern California. Thanks to a generous $50,000 prize purse, the pro field is packed.  You can catch all the live action for free on the Outside TV webcast.

• Talking Tough
  Nothing ratchets up rivalries like a little smack talk. In the lead-in to May’s IRONMAN World Championships in St. George, Joe Skipper does his part by throwing shade on Gustav Iden, Kristian Blummenfelt and Lionel Sanders.  “Don’t believe the Norwegian hype.”  Unsurprisingly, Skipper favors his own chances.  We’ll see.

• Vive la Strava!
  Thanks to a 3-year partnership with the Tour de France, the 99 million athletes on Strava will be able to interact with Tour stages within the app and visit a content hub that captures riders’ performance data through daily activity uploads and photos.  Now we’ll all have a better appreciation for just how hard the Tour is!

IN THIS EDITION…

• VO2max and aerobic performance
• 10 swimming myths that slow you down
• Dial-in your ideal marathon pace
• Choosing the right swim drills
• Increase bike speed with aerodynamics

AERO CHOICES

Optimizing aerodynamics is the quickest way to improve your cycling speed.

In this article Kevin Kolodziejski explores the changes you can adopt that will make you ride faster.

The single best way to enhance aerodynamics is to improve your body position, because the body creates 75% of the drag when you pedal.  Begin by focusing on the flexibility in your lower back and hips to better enable a flat back for longer periods in the aero bars.

Once you’ve dialed in your position, then eliminate anything that’s flapping.  This includes apparel and random gel packs taped to your top tube.  Then add an aero helmet and shave your legs.  Congratulations: you’ve just trimmed a few minutes from your bike split.

Check out this useful chart on how various upgrades improve your speed over a 40km TT, and imagine how much time you can save over 112 miles.

FINALLY, FIX YOUR FUELING

UCAN’s proprietary 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 natural fuel during even the longenst 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.

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!

PERFECTLY FAST

Recently we discovered coach Greg McMillan’s strategy for executing an ideally paced marathon.  He calls it Go-Zone Racing.

Combining comprehensive pre-race planning, honest self-assessment, mental toughness and a bit of risk taking, his method provides you with the best chance of a breakthrough performance.

The secret is to divide your race into 4 phases, and then execute a pre-determined plan for each phase.  Learn about his Go Zone Racing method and how it can work for you.

DRILL FOR THE JOB

Drills are meant to improve our swim technique, but many can be detrimental.  With a seemingly infinite selection available, how can we choose the best swimming drills for our specific needs?

Coach Andrew Sheaff describes his process for determining the most appropriate drills for his swimmers.  For each potential exercise, he considers 3 attributes.

For a detailed description of each attribute – and examples of effective drills that you can begin using immediately – read this informative article.

QUICK HIITS:

• More Than Average
  Use this handy tool from MoTTiV and Sportstats to discover the average overall times for popular triathlon distancesfor every age group.  It’s useful for identifying where improvement is required and will help you set realistic goals.

• PTO to Host Worlds
  It looks like the Professional Triathletes Organization has been accepted into the global triathlon establishment. World Triathlon recently announced that its 2022 long distance, aquathlon and aquabike World Championships will take place at the x-bionic sphere complex in Slovakia, as part of the PTO’s Collins Cup event.

• 45 Options
  Is your triathlon training in a rut? Then here are 45 different workouts that will spice up your program and keep you physically and mentally engaged.  Designed by coach Dermott Hayes, each session is less than 1 hour in length and will help take your performance to the next level.

SWIM SHORT

Why do the best IRONMAN swimmers focus on short, intense intervals in training when their race distance is 2.4 miles long?

As champion coach Brett Sutton explains, it comes down to technique and “holding stroke.”

According to Sutton, a swimmer’s technique begins to deteriorate after just 5 minutes into a 1500m nonstop swim.  This is why he prefers his athletes cover the distance by swimming 60x 25m instead.

A series of shorter intervals allows a swimmer to keep a high tempo while maintaining good formthroughout the session.

Learn more about how Sutton trains triathletes of all abilities.  His method of 3 parts interval to 1 part rest helps build cardio fitness while reinforcing bulletproof technique, which is an effective recipe for a faster swim split in your next race.

FASTER WITH FINIS

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.

FINIS has always been a leader in the development of cutting edge swim gear.  Essential tools like their Speed Stability Snorkel and an extensive selection of computer-designed paddles are just some of the products that you need in your bag.

Check out their full line of technical swimming gear and be sure to use the coupon code TRIWIREat checkout to lock-in your 20% discount.

YOU CAN’T BUY FTP

Improving your Functional Threshold Power (FTP) is hard… but it’s worth it.

As a refresher, FTP is the highest average power output you can maintain for one hour.  Knowing your FTP allows you to accurately calibrate your cycling training zones and track your progress.

In this video coach Scott Maclean presents 5 workouts to improve your FTP.  Each session is designed to Increase your tolerance to lactic acid by slowly raising the cumulative time spent at or near threshold.

Don’t forget: any program aimed at improving FTP is built upon a foundation of consistency and ample recovery.  Carefully integrate some of these workouts over the next few months and you’ll soon experience faster bike splits and more energy for the run.

UP PERISCOPE

Coach Olivier Poirier-Leroy outlines 8 reasons why you should train with a swimmer’s snorkel.

One of the primary reasons is to balance your stroke.  Without the disruption of turning your head to breathe, you can equally distribute the workload across both shoulders.  This also helps you to avoid muscle imbalances that can lead to injury.

Wearing a snorkel can also reinforce good head position.  It encourages you to keep your face down and eliminates head tilt.

Finally swimming with a snorkel leads to better engagement with your kick.  Without the head turn, you might find that your dysfunctional ankle cross or that nasty scissor kick finally disappears.

So, for a more balanced stroke and better body position, consider adding a snorkel to your gear bag.

QUICK HIITS:

• Fist Drill
  Swimming with our hands clenched into fists teaches us to optimize the position of our forearms.  By doing so we sense where our arm is slipping and we can establish that elusive “feel for the water.”  Learn how to properly perform the fist drill by watching this succinct video from our friends at GoSwim.tv.

• Lost a Step?
  If you’re interested in reversing the hands of time, try passing the Old Man Test.  A reflection of your balance, mobility, stability (and ability to concentrate), this exercise can shine a light on the state of your functional fitness.

• Titles Up for Grabs
  World Triathlon announced the selection of Abu Dhabi to host the 2022 World Triathlon Championship Finals.  Scheduled for November 23 – 26, over 7,500 athletes from around the world are expected to compete in this exotic locale.