Archives

IN THIS EDITION…

• 4 proven workouts for better 70.3 racing
• Poker pacing to develop marathon speed
• Fresh cues for faster freestyle
• Strength training for the hips
• Delay age-related declines in performance

VINTAGE SPEED

Although we can’t outrace Father Time, by understanding the physiology of aging we can maintain and even improve our speed into our 50’s and 60’s.

As we enter our 50’s we experience drops in VO2max, testosterone and muscle elasticity (among other things).  While not something any of us look forward to, it can be managed. 

It turns out that our best defense against age-related performance decline is a more strategic approach to training, which prioritizes quality over volume.  That means eliminating junk miles focusing on strength and scheduling ample recovery.

By learning how to evolve your training, you’ll slow the natural decline in performance and continue full speed towards your triathlon goals.

WINNING TRAVEL

Traveling to races is expensive. That’s why we’re excited to introduce you to TripBeat!

Whether it’s your next 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.

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 lockdown affordable travel options with discounts of up to 60%

DISSECTED FREESTYLE

Triathletes who are feeling frustrated trying to coordinate the elements of their freestyle will appreciate this dissection of freestyle’s basic elements by coach Johnny Rocket.

His clear descriptions of the stroke’s major components – head position, pull and kick – will provide a fresh perspective for improving your mechanics.  Use his helpful cues during your next session.  You’ll be shocked by your gains in speed and efficiency.

FOUR TO FASTER

If you’re pinched for training time and are seeking the best workouts for your IRONMAN 70.3, then this article by coach Phil Mosley is just the ticket.

He outlines his 4 essential sessions, explains why they’re important and recommends when to perform them.

If only all of your training could be so straightforward!

QUICK HIITS:

• Pumped Up
  With the increased adoption of wider tubeless tires, tire pressures have trended lower.  But how low should you go? To help determine what’s optimal for you, use Silca’s amazing tire pressure calculator.  It’ll ensure you’re riding with maximum speed and comfort.

• Copenhagen Plank
  Danish researchers discovered a simple variation to the humble plank that could transform your running.  It strengthens your core, improves hip stability and helps prevent injury.  It’ll also leave you gasping for air.

• Better Necking
  If you sit all day – or swim freestyle (!) – then you’ll benefit from improving the mobility of your neck.  Try Dan Go’s 3-minute neck mobility sequence to keep it healthy & pain free.

IN THIS EDITION…

• Tips for in-season strength training
• Why you need to master the 2-beat kick
• Personalized fueling plan for IRONMAN 70.3
• Get the most from back-to-back long rides
• Workouts that lock-in your run pace

NAILING RUN PACE

Our long runs are precious workouts.  They require longer recovery time than our bike sessions and swims, so we can’t afford to do too many of them.  That’s why it’s critical to make each one count.

Age group champion, Olympian and coach Chris Hauth offers his personal tips on how to determine the length and intensity of the long run based on your fitness and goals.

He also shares his perspective on the 3 different types of long runs and offers 7 long run workout recipes that will keep you mentally fresh and deliver top results.

RESTOCK NOW

Need another reason to love UCAN sports nutrition?  How about 25% off with coupon code SUMMERSUB25 !

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

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

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

Get yours today and receive 25% off your UCAN purchases with coupon code SUMMERSUB25.  This amazing deal ends on May 30, so act fast!

FUELING 70.3

Determining your optimal race-day nutrition strategy is elusive, complex and very personal. It’s also a major source of pre-event anxiety and concern.

No two triathletes are alike.  That’s why we appreciate this comprehensive blueprint for IRONMAN 70.3 fueling by Dr. Alex Harrison.  Instead of dictating what products to consume, he outlines a process that will help you arrive at a consumption strategy based on your body weight and racing ambitions.

Additionally Harris offers conservative and aggressive fueling recommendations, and explores the benefits and risks of each.  Now there’s no excuse for not entering your next race with a proven and effective fueling plan.

YEAR-ROUND STRENGTH

Strength and mobility form the foundation of superior endurance performances.

Former pro cyclist Gavin Mannion shares his insights on how he and other riders maintain their strength throughout the year, even during race season.  His tips are relevant to time-crunched triathletes.

Of course, during the season his strength training became lighter in volume and weight, and more focused on pre-workout activation and stretching.  Single-leg and bodyweight exercises were favored to avoid compromising their riding.

Study how these pros integrate strength training into their routines, and then apply their tactics to your training.

QUICK HIITS:

• Zone Width
  In this Tweet Alan Couzens clarifies the breadth of Zone 2, reassuring us that it’s wide enough to realistically manage – and stay within – while training.

• Myo What?
  One under-appreciated benefit of strength training is its stimulation of myokine production.  These remarkable peptide compounds are released by skeletal muscle and regulate many vital functions.  Learn 9 amazing benefits of myokines that will provide even more reasons to prioritize your time in the gym.
  

• Final Transition
  The global endurance community says a heartfelt goodbye to Rick Hoyt, 61, who passed away unexpectedly this week due to respiratory complications. Wheelchair-bound Rick was famously pushed by his father, Dick, to over 1,000 race finishes including 255 triathlons, 32 Boston Marathons and a run across the USA.

IN THIS EDITION…

• Why fartleks are ideal for triathletes
• Body rotation: the key to faster freestyle
• You need to be doing over-unders
• How to avoid intensity blindness
• 10 truths for faster bike splits

CYCLING COMMANDMENTS

For many of us, getting faster on the bike is the best way to significantly improve our IRONMAN finish time.

These days there are plenty of devices, diets and hacks that promise to improve our cycling but, as coach Chris Carmichael reminds us, these are often distractions that prevent us from making real progress. 

Getting faster isn’t complicated, but there are no shortcuts. Apply his 10 fundamental truths about bike training to your own program and watch your bike splits drop.

TECHNIQUE IS EVERYTHING

The secret to better swimming is an obsessive commitment to improving your technique.  The purpose-built swim products by FINIS will get you there faster.

Their first-to-market Stability Snorkel teaches proper head position and facilitates critical drills.

A wide variety of Paddles helps to optimize hand entry & exit, and various phases of the catch and pull.

The innovative design of their Edge Fins promotes a kick that starts at the hips and not at the knees.

TriathlonWire readers get 20% off by using the coupon code TRIWIRE at checkout.  Stock up now!

HURTS SO GOOD

If you want to improve how you manage the accumulation of lactate while cycling at or above your FTP, then consider the over-under workout.

The “over” segments of the workout flood your body with lactate and other metabolic byproducts (which can be quite uncomfortable!), and the “under” segments allow a brief and partial recovery.

With repeated over-under workouts, your body becomes more efficient at lactate management.  You’ll also accrue significant time at high intensity, and develop mental toughness.

If you’re ready to tackle this challenging workout, then check out these 4 over-under formats offered by Meghan Kelley.

SHIFTING GEARS

For developing aerobic capacity and improving running efficiency, it’s hard to beat the fartlek session.

Devised by Finnish coaches in the 1930’s, it’s become a mainstay of competitive runners and triathletes everywhere.

Unlike typical intervals, where it’s common to stop between efforts, fartlek workouts blend a variety of nonstop efforts to challenge multiple energy systems in one extended session.

Olympic coach Ben Bright thinks fartleks are ideal for triathletes, because they require you to run well when fatigued… Just like after getting off the bike during a race.  Give his favorite fartlek workout a try and you’ll quickly understand the power of this classic session.

QUICK HIITS:

• Better in the Open
  Jan Sibbersen holds the Hawaii IRONMAN swim record and now heads his own wetsuit company.  He recently released a beautiful series of short videos designed to improve your triathlon swimming proficiency.  Apply his practical tips for more speed and confidence in open water.

• Purposeful Fatigue
  In this fantastic Twitter thread, coach Steve Magness describes how to properly manage your effort throughout a HIIT workout to maximize the high intensity stimulus, reinforce good mechanics, and make the entire workout count.

• Up We Go
  Inject some power into your run with regular hill repeats scheduled into your workout rotation.  This diabolical hill pyramid will definitely build strength and speed that you can call on during the later stages of your next IRONMAN run.

IN THIS EDITION…

• 12 Training rules of Lucy Charles-Barclay
• Dial in your IRONMAN pacing
• Laura Siddall’s swimming breakthrough
• 7 Required runs for long distance success
• How to build cycling endurance & speed

LONGER AND FASTER

To be competitive at IRONMAN, we must build a bulletproof base of endurance and enhance our speed.  How can we do both?

Hunter Allen, co-author of Training and Racing with a Power Meter, suggests how to achieve these seemingly opposing objectives. 

He explains how to plan and execute an effective endurance ride (based on your fitness level), and how to determine the ideal pace and distance of your tempo sessions.

Then he shares his advanced Kitchen Sink workout that combines both endurance and speed that will really boost your engine and improve your long distance triathlon performance!

CAMP WITH CROWIE

For the first time in 4 years, Craig “Crowie” Alexander is leading a triathlon training camp in the USA.

Don’t miss your opportunity to join this 5x world champion on July 9-15 for one week of training, personalized instruction and fun.

Hosted at the exclusive First Bourn estate in the Blue Ridge Mountains outside Asheville, NC, you’ll be treated to (and challenged by) one of the best training grounds in the eastern USA.

In addition to the unparalleled curriculum, lux amenities, and a personal pre-camp phone consultation with Craig, TriathlonWire readers save $50 off your camp tuition with coupon code TRIWIRE50

Space is very limited, so book your spot today by making a no-risk deposit!

7 RUNS

With limited time to spend on any single discipline, it can be difficult to log an adequate number of run workouts.

Coach Josh Muskin helps you keep things straight with his 7 types of runs needed for a successful IRONMAN marathon.

He explains the importance of each session and prescribes exactly when you should perform them.   Use this guide to confirm that you’re training as efficiently as possible.

TRAINING WITH LUCY

Journalist Yanar Alkayat was granted the unique privilege of shadowing superstar Lucy Charles-Barclay for a day.

The result is a rare glimpse into the world of one of triathlon’s top pros and reveals the 12 tenets of LCB’s training.

What’s particularly interesting is Lucy’s dedication to strength training and consistent commitment to rest and recovery.

Regardless of your level, you’re sure to learn something from Lucy’s IRONMAN training schedule.

QUICK HIITS:

• Why We Go Long
  Physiologist and coach Alan Couzens reminds us of the magical metabolic benefits of long, slow workouts, including superior rates of fat oxidation.  When’s your next 4-hour ride?

• Sneaky 7
  When prepping for a shorter triathlon, sharpen your form with US national team member Erika Ackerlund’s Sneaky 7 swim workout.  It’ll get you accustomed to swimming at race pace while maintaining good technique.
  

• Best Seat in Kona?
  Triathlon guru Dan Empfield takes a close look at the most popular saddle among male pros at the 2022 Hawaii IRONMAN.  While admittedly a bit of a curmudgeon when it comes to tri saddles, learn why he gives a thumbs-up to this particular model.

IN THIS EDITION…

• How long should your long run be?
• 4 myths of strength training
• How to calculate your best bike pace
• Integrate your swim kick for more speed
• Joe Friel’s guide to a marathon PR

FASTER MARATHONS

Master coach Joe Friel delivers the goods as he describes how triathletes can post a marathon personal best.

Increasing weekly volume is not the key.  Instead, he wants you to get more efficient by focusing on these 6 fundamental workouts. 

Then he explains how to organize these sessions into a 12-week schedule, which accommodates your swimming and cycling.

Finally he reveals how to put it all together on race day with a clever 3-phase marathon pacing plan.

DRESSED FOR SUCCESS

We want to know what you wear when you race long-distance triathlons.

Please complete our 1-minute survey.

We’ll share the results in an upcoming edition of TriathlonWire.

Note: None of your personal identifying information is being collected or stored from this survey.  Your privacy is protected.

HOW LONG AGAIN?

The long run is one of the cornerstones of IRONMAN training.

Coach Whitney Heins explains everything you wanted to know about the long run, but were afraid to ask.  Included is a foolproof method to determine just how long your long run should be.

To cap off a successful race, you must get your long run right.  This article will help you do it.

MYTHS OF STRENGTH

You’ve heard it before: “Weight training will bulk me up.”

That’s nonsense and, if it’s preventing you from integrating strength work into your triathlon training, then you’re making a critical mistake.

Strength training builds lean muscle mass, prevents injury and improves movement patterns (especially when fatigued).

Read about the 4 myths of strength training popular among endurance athletes, then get in the gym!

QUICK HIITS:

• Back in Action
  Fast performances are built on core stability and a strong lower back. Check out Dan Go’s Twitter thread on the 4 pillars for building a stronger lower back.  He demonstrates 7 proven exercises that improve your speed and durability..

• Odds in Ibiza
  The PTO European Open comes to Ibiza, Spain this Saturday.  Its star-studded men’s and women’s fields – energized by $600,000 in prize money — are guaranteed to serve up exciting competition.  Get a handle on who has the best odds of a winning performance with this analysis by TriRating.com.

• Flora
  Enjoy Jack Kelly’s conversation with Commonwealth Games and Olympic champion Flora Duffy in this episode of the How They Train podcast.  Listen to her straightforward – but challenging – approach to training.  Learn why she avoids brick workouts.  Is this the greatest female triathlete of all time?  You decide.

IN THIS EDITION…

• Ensuring long-term freestyle improvement
• How to train between “A” races
• Fuel your race like a pro
• 3 rules for better speed workouts

RULES OF SPEED

Your fastest swimming, biking and running should occur during training, not in the race.

You need high intensity sessions in your program and, in this article, coach Matt Fitzgerald outlines the right way to do them in his 3 rules of speed training for triathlon. 

When executed properly, small doses of increased intensity enhance overall fitness and improve your fatigue resistance at faster speeds.

CAMP WITH CROWIE

For the first time in 4 years, Craig “Crowie” Alexander is conducting a triathlon training camp in North America.

Hosted at the exclusive First Bourn estate in the Blue Ridge Mountains outside Asheville, NC, athletes will be treated to one of the best training grounds in the eastern USA.

Participants will be immersed in one week of personalized coaching and instruction, while training side-by-side with this humble 5x World Champion.

Secure your spot today by making a no-risk deposit.

In addition to the unparalleled curriculum, incomparable amenities, and a personal phone consultation from Craig, TriathlonWire readers save $50 off their training camp tuition with the coupon code TRIWIRE50

PRO FUELING

In this informative video, South African pro Leon Chevalier shares his winning IRONMAN fueling plan.

Chevalier is a heavy sweater and has trained himself to consume over 100 gm of carbohydrates per hour, so fueling precision is critical.

He describes how he schedules and audits his consumption of calories, electrolytes and hydration throughout the event. He explains where he carries his nutrition to be almost entirely self-sufficient throughout the ride, while remaining streamlined and aero.  He also reveals how he begins the run well-fueled.

One thing’s clear, Leon knows his numbers!  Follow Chevalier’s lead and repeatedly validate your own fueling plan during training.  It’ll build confidence, eliminate guesswork and result in a great day at the race!

TWEEN TRAINING

Most of us diligently follow a training plan during the last 12 to 18 weeks before a major race.

But what about during the periods between these event training cycles?

It turns out that many athletes simply noodle along with unstructured “maintenance training.”  Unfortunately doing so prevents breaking through plateaus and inhibits the continual accrual of fitness and speed.

In this article coach Jeff Gaudette discusses how to avoid this mistake by dialing down the intensity of your training while intentionally addressing your weaknesses.  This type of smart and specific program ensures continued improvement between race training cycles.

QUICK HIITS:

• Fizzy Logic
  More and more endurance athletes are experimenting with topical and ingestable bicarbonate formulations, hoping to decrease the accumulation of lactate in muscles.  Tadej Pogačar’s coach, Dr. Iñigo San Millán, is not buying it.  Check out why he says the science just doesn’t support the products’ claims.  Buyer beware.

• Highest Bidder
  If you’re having difficulty qualifying for a world championship but are determined to experience the top events in our sport, then IRONMAN Foundation’s annual charity bib auction might be for you.   Five entries are available to the highest bidders for each of 2023’s three World Championship races. Loosen up your paddle arms and wallets… all proceeds go to deserving organizations in the local host communities.

• Science Between the Cheat
  Doping is cheating. Regarding the illegal use of EPO, it provides massive performance benefits and an unfair advantage.  Respected sports scientist and coach Dr. Dan Plews explains how and why EPO is such a powerful PED, reminding us why triathlon needs more drug testing and vigilance than ever before.

IN THIS EDITION…

• Dialing in 70.3 bike pace
• Tendon strength for more speed
• Balancing aerobic and anaerobic workouts
• 10 freestyle mistakes and their fixes
• Maximizing training ROI

TRAINING ROI

In a fascinating self-experiment, coach Conrad Goeringer tried to post a sub-10 IRONMAN on just 10 hours of training per week.

Goeringer outlines his 4 principles for time-strapped triathletes, and describes what he emphasized – and what he sacrificed – to obtain the fastest possible result with the least possible training. 

He shares his thought-provoking and somewhat controversial views on indoor bike sessions, time in the pool, run frequency and nutrition.

Clearly Goeringer is a talented triathlete, and he pushed the limit to make a point. We’re not advocating for such minimal training, but this will get you thinking about how a well-structured, low-volume plan can lead to good results.

FINE-TUNED FUELING

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

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

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

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

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

HALF BIKE

A well-executed 70.3 bike leg is achieved through a combination of optimal fitness and precise pacing.

Coach Alison Freeman provides 3 essential IRONMAN 70.3 cycling workouts that will elevate your skills and confidence for race day.  These are specifically designed for the last two to eight weeks prior to your event.

We especially like her session that validates your race pace.  Once successfully completed, you’ll know that you’re on track for great performance!

STRONGER GRISTLE

Interested in building more power for running and cycling?  Then you should focus on enhancing your tendon and ligaments.

Tendons connect your muscle to bone, and ligaments connect bone to bone.  Together they deliver elastic recoil to help us perform with more speed and power.

Due to their limited blood supply, developing strength and optimal elasticity in tendons and ligaments takes time.  Coach William Ritter outlines 3 ways to build strength in connective tissue, which can be easily integrated into your current training program.

Follow his advice and you’ll improve your running and cycling economy while reducing the chance of injury.

QUICK HIITS:

• Heads Up
  Improve your next triathlon swim with this race simulating head-up water polo drill.  It forces you to maintain a strong forward catch… otherwise you’ll sink.

• Race from Strength
  Master coach and 6x IRONMAN World Champion Mark Allen offers up a brief but powerful tip on pacing your next race.  Follow his advice and don’t be surprised if you have your best finish ever!

• Miles of Music
  Strava’s latest update provides integration with music streaming service Spotify, allowing athletes to control their favorite playlists or podcasts directly from the Strava app.

IN THIS EDITION…

• 3 marathon speed workouts
• You need protein before bedtime
• 9 reasons why you’re slower in open water
• Plyometrics for runners
• Yes, VO2 max can be improved

OPEN FASTER

If you’ve been exclusively training for months in the pool, it can be challenging to transition into the open water as you ramp up towards your next race.

It’s not uncommon for triathletes to be up to 10 seconds per 100m slower when not following the black stripe.

Coach Dan Bullock explores 9 reasons why you might be slower in open water than the pool.  He also provides solutions that can immediately improve your speed.

Review each point and consider if any are affecting your performance.  Triathlon swimming is different, but it doesn’t have to be slower.

CAMP WITH CROWIE

If you’re building towards a late-season “A” race, or just want to take your performance to the next level, then you owe it to yourself to attend Craig Alexander’s summer training camp.

Participants will be immersed in one week of personalized coaching and instruction, while training side-by-side with this humble 5x triathlon World Champion.

Hosted at the exclusive First Bourn estate in the Blue Ridge Mountains outside Asheville, NC, athletes will be treated to one of the best training grounds in the eastern USA.

This is Crowie’s first US-based camp in 4 years, so spaces will fill up fast. Secure your spot today by making a no-risk deposit.

In addition to the unparalleled curriculum, incomparable amenities, and one-on-one follow-up from Craig, TriathlonWire readers can save $50 off their training camp tuition with the coupon code TRIWIRE50

Crowie and his team are committed to making you a faster triathlete because, after all, Faster Triathlon is Fun!™

TRACKING SPEED

To run your best marathon, logging the appropriate mileage is a given.  But you also must ensure that you’re performing the right type of speedwork.

Toronto-based coach Marley Dickinson shares 3 tough track workouts for marathon speed.

These sessions are designed to teach your body to clear lactate more efficiently, grow accustomed to race pace… and build mental toughness.

BEDTIME SNACK

Adequate protein consumption throughout the day is important for muscle repair and protein synthesis.  Most experts believe that you should aim to ingest 1 gram of protein per pound of body weight.

In order to hit that ambitious target, nutrition scientist Mike Ormsbee suggests that you consume protein before bedtime.

Not only does pre-sleep protein help you achieve your daily protein intake goal, it also helps prevent overeating the next morning.

And, despite popular belief, it does not contribute to overnight fat gain!

Learn what type of protein is best for your late night snack, and go to bed knowing that your recovery continues as you sleep.

QUICK HIITS:

• Hoff Season
  Get to know one of America’s most accomplished long distance triathletes and pick up actionable tips for your own triathlon goals through Mike Reilly’s conversation with 4x IRONMAN winner Ben Hoffman.

• Into the Arena
  Have you ever wondered how a pro prepares for the unique competitive format of the Super League Triathlon Arena Games?  If so, then you’ll love this behind-the-scenes video by Olympians Marc & Helen Jenkins as they describe the training Helen did for the London event.

• Cam’s Cobbled Brick
  Perhaps the most time-crunched triathlete we know is Cam Wurf (who also happens to be a pro cyclist riding for the INEOS Grenadiers).  After completing the grueling 257 km Paris-Roubaix classic last Sunday, he squeezed in a second workout by running a half marathon that afternoon in 1:26. We call that a cobbled brick!

NEED FOR SPEED

You need speed work in your training.  It familiarizes you with intensities you’ll experience while racing and enhances your fitness.

Coach Matt Fitzgerald believes that you can safely incorporate speed work by following 3 simple rules. 

The good news is a little goes a long way, and more is probably not better.

Speed work is a vital component of triathlon training, but Fitzgerald spells out exactly how to make it work for you.

WINNING TRAVEL

Traveling to races is expensive. That’s why we’re excited to introduce you to TripBeat!

Whether it’s your next 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.

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 lockdown affordable travel options with discounts of up to 60%

HALF FUEL

World renowned sports nutritionist Asker Jeukendrup reveals how to build a personalized fueling plan for your next IRONMAN 70.3.

He addresses how to deal with the 3 key nutrition issues faced by triathletes: fueling, hydration and GI problems.

Jeukendrup also outlines the most common race day mistakes athletes make with their nutrition, and explains how to avoid them.

Use his science-based approach as a starting point to construct your bulletproof race day nutrition plan.

5 DAYS, 5 DRILLS

Add some variety to your swim training while improving your technique with these 5 drills by the coaches from Arena.

This series offers a different drill set for each of 5 successive days, and is designed to help you make incremental progress on perfecting your stroke.

QUICK HIITS:

• What It Takes
  2022 saw massive improvements in race performances across the board; not just in overall finish times, but also in each individual discipline.  Read this fascinating analysis by TriRating.com that reveals what it takes to compete at the highest level.

• Qualified for Worlds
  After being tested and proven at 4 major triathlons, the RaceRanger drafting detection system will be used at the Long Distance World Championships on May 7, 2023 in Ibiza, Spain.  As its adoption continues, we hope the RaceRanger will help improve the fairness of officiating in non-drafting triathlons worldwide.

• Undefeated
  Take a moment to ponder this Tweet by Mr. Slow Easy Comfortable.  Is picking up the pace what your body needs right now, or is it just for vanity metrics on Strava?  Slow running is undefeated; no one ever regretted training too slowly.

QUICK HIITS:

• How Much Faster?
  Thanks to their buoyancy, wetsuits contribute to faster swims times.  But just how much faster will you go on race day wearing neoprene?  Watch Global Triathlon Network’s experiment that quantifies the wetsuit advantage.

• Sparks Will Fly
  The 2023 North American IRONMAN 70.3 season starts this Saturday in Oceanside, California where a world championship caliber pro field will battle for their share of $50,000 in prize money.  Watch the action live on OutsideTV.

• Not a Word
  Triathlete Anthony Stark went 5 days without mentioning his IRONMAN Wisconsin finish, a span that smashed the previous world record by 36 hours.  It’s unclear what caused his extended silence, but experts confirm it could not have been easy.

IN THIS EDITION…

• How fast do you lose fitness during a layoff?
• 6 open water swim workouts
• What causes cramping and how to treat it
• The importance of freestyle hand position
• Why you should slow down your long runs

LONG AND SLOW

Your long runs should be slow.  Slower than your race pace, and probably slower than you think.

Every workout should have a specific goal, and the long run targets the aerobic energy system, which must be optimized in long distance triathlon.   Properly executed, the long run builds endurance by activating the aerobic type-1 muscle fibers and teaches our bodies to burn fat more efficiently. 

Need more convincing?  Then check out these 8 reasons why long runs should be slow (plus learn when you should break this rule!)

So, save your faster running for intentional tempo and speed workouts, and level up your long runs by choosing the right pace.

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 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!

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.

Validated in multiple clinical trials and used by pro triathletes and Olympic marathoners, UCAN is proven to be a smarter way to fuel.

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

GIVE ME A HAND

As coach Sara McLarty reminds us, every part of your body — from the position of your fingers to the angle of your feet — can help or hinder your swimming performance.

In this article she shares the best hand position for the entry, reach and pull.

According to McLarty over 85% of your speed comes from the force created by your hand and forearm.  The way you position your hand sets the tone for your entire stroke.

To help you get it right, she presents 5 drills to reinforce the ideal hand orientation and improve your feel for the water.

CRAMP SCIENCE

The cause of exercise-induced cramping is often attributed to hydration and electrolyte imbalances.  Unfortunately the science does not support this contention.

Coach Dylan Johnson addresses this misconception by reviewing the latest studies, and concludes that cramping is most often caused by faster-than-usual pace or intensity.  It might also be exacerbated by a genetic predisposition.

He goes on to examine popular cures and found that gentle stretching might be your most reliable remedy when suffering from a cramp.  However the best prevention is probably more effective training and preparation for the event.

QUICK HIITS:

• Glutes to the Max
  If you’re ready to strengthen the engine room of your cycling and running, then it’s time to train the glutes.  Check out these exercises that isolate these massive muscles and learn which is the most effective for maximizing muscle tension.

• Triumphant Return
  If you’ve been sidelined by injury, then you’ll appreciate Matt Dixon’s return to running training template.  It tempers your eagerness and ensures that you ease back into your fitness without further setbacks.

• You Picked’em
  Recently IRONMAN published its 2022 Athletes’ Choice Awards, recognizing your favorite events and most popular swim, bike and run courses.  Give it a read, and we guarantee that it will give you fresh ideas about which race to target next.

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.